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Old 03-02-2011, 10:54 AM   #1
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WENDY CHANT CRACK THE FAT LOSS CODE FOR MARCH 2011

Welcome to the Code Cracker/Conquer Board!!!

Please look over this post for helpful links and suggestions!

This is a continuation of the Wendy Chant “Crack the Fat-Loss Code” & "Conquer the Fat Loss Code" WOE Challenge Board! Please refer to prior challenge threads and the Other Diets board for general diet information and pick up the book, "Crack the Fat-Loss Code" or "Conquer the Fat Loss Code" for full diet information, guidelines, cycling schedules, sample menus, menu logs and more!

Whether you are just starting with the Cycle 1, Week 1 Carb Deplete or you are somewhere along the way, jump on in!! There are people at all levels of the Wendy Chant Way in here. This is a great group of helpful people who will be a great resource and support group for you.

Remember to weigh and measure yourself or select a pair of slacks to judge your losses by – you can choose whether you want to report your stats to the group or not … up to you … but you definitely need a measure of your progress.

Since we have so many levels, it's helpful when you ask questions or claim braggin' rights, if you mention in your postings what cycle, week and day you are on! Especially since the first weeks do have some restrictions that the latter weeks don’t.

Be sure to post tips and such too – especially if you’ve already been doing CTFLC for awhile now! And don't forget to share your menus! That is helpful for others, but also a good measure for others to help you should you encounter any problems yourself!

This is the place to share your weight loss successes, your personal story, your mistakes, grab some support, give some support ... whatever it is. We're here for you and each other. It really is a great group. Sooooo, how 'bout we get Crackin'/Conquering?! LET'S DO THIS!!!



BASIC INFO

http://www.lowcarbfriends.com/bbs/lo...july-08-a.html FIRST 6 POSTS VERY HELPFUL


http://www.lowcarbfriends.com/bbs/ot...loss-code.html ORIGINAL THREAD


http://www.lowcarbfriends.com/bbs/ot...-code-faq.html FAQ



PREVIOUS THREAD


WENDY CHANT CRACK THE FAT LOSS CODE FOR FEBRUARY 2011


MENUS AND RECIPES

http://www.lowcarbfriends.com/bbs/lo...ant-menus.html


Crack The Fat Loss Code - Recipes


This is based on the 8-week program from "Crack the Fat Loss Code" and "Conquer the Fat Loss Code" by Wendy Chant. This board is open to any and all “Code Crackers” who are at any Cycle, any Week of the CTFLC program, whether it’s Cycle 1, Week 1 or Cycle 4, Week 8 or somewhere in between, and to those who are curious to watch and learn.

In brief, the 8 week program is divided into four cycles.

Cycle 1: Carb-Deplete Cycle – WEEK 1
This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!

Cycle 2: Macro-Patterning Cycle – WEEKS 2-4

Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.

*There are 3 kinds of days in Cycle 2.

Baseline Days

This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.

Carb-Down Days

These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.

Carb-Up Days

This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.

Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6

For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.

Cycle 4: Maintenance Cycle – WEEKS 7 & 8

The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.

Let's get crackin'!!!!!
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Old 03-02-2011, 10:59 AM   #2
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Thanks Mary!
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Old 03-02-2011, 12:08 PM   #3
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Thanks Mary!
Thanks from me too Mary.
Is anyone here doing Zumba?
I just started doing it at the senior center.
I really like it.
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Old 03-02-2011, 01:30 PM   #4
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Thanks Mary! Yes the first week is hard and I was cranky today. I couldn't find something around the house and I normally don't get upset about small stuff. I am having a hard time with it but I am sticking to it. I took today off work because the 72 hours cycle. I hope I can survive tonight and tomorrow morning when I go back to work. I can't wait for this week to be over.

Elisabeth I will look for you on ***********. I am elofan66 on there.
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Old 03-02-2011, 01:49 PM   #5
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thanks Mary you rock.Good luck all newbies.Sylvia
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Old 03-03-2011, 09:27 AM   #6
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The Shift. I think I felt this shift Wendy talks about it in the book last night. All of a sudden I wanted to go for a long walk and I went and walked at the mall. Has anyone else been experiencing the shift?

Day 4, hanging in there.
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Old 03-03-2011, 04:50 PM   #7
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The Shift. I think I felt this shift Wendy talks about it in the book last night. All of a sudden I wanted to go for a long walk and I went and walked at the mall. Has anyone else been experiencing the shift? Day 4, hanging in there.
Great that you are hanging in there AND you felt the shift!
Personally I never did get the shift BUT so many people did. You are almost finished with the deplete!
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Old 03-07-2011, 09:33 AM   #8
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I'm baaaaaaaaaaaaaaaaaaaaaack!
UGH. I fell off and I fell off HARD. I'm so at myself!
Anyway...I'm doing deplete this week, but learned from my mistakes first go around. No denying the caffeine means I won't have that horrid caffeine headache and nausea!
Missed y'all.
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Old 03-07-2011, 01:03 PM   #9
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Hello, I've survived deplete week! But I have a quick question...I ate a small boiled potato on the night of day 6 with dinner. We were eating out and I was starving...has anyone cheated once but still got good results? By the way, 5 pounds loss this week!!! I was hoping for more but I think it's because last week I was holding water since this week I am on my cycle. Any tips from the CTFLC veterans are appreciated!

Had oatmeal with water this morning, yuck! I used to eat it with soy or fat free milk. I guess I have to get used to it.

Schnauzer grl welcome back! We need more users, posts and tips from people on this plan!
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Old 03-07-2011, 01:26 PM   #10
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Quote:
Originally Posted by Mari33624 View Post
Hello, I've survived deplete week! But I have a quick question...I ate a small boiled potato on the night of day 6 with dinner. We were eating out and I was starving...has anyone cheated once but still got good results? By the way, 5 pounds loss this week!!! I was hoping for more but I think it's because last week I was holding water since this week I am on my cycle. Any tips from the CTFLC veterans are appreciated!

Had oatmeal with water this morning, yuck! I used to eat it with soy or fat free milk. I guess I have to get used to it.

Schnauzer grl welcome back! We need more users, posts and tips from people on this plan!
Dump lots of cinnamon on your oatmeal. It makes your brain think it is sweet.
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Old 03-07-2011, 03:36 PM   #11
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Thanks Littlebee! :-)
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Old 03-07-2011, 07:34 PM   #12
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Thanks from me too Mary.
Is anyone here doing Zumba?
I just started doing it at the senior center.
I really like it.
Nettie~

I have been doing Zumba with Curves and love it. It is fast paced and I really needed a winter change-up.

How do you like it?
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Old 03-07-2011, 11:27 PM   #13
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Nettie~

I have been doing Zumba with Curves and love it. It is fast paced and I really needed a winter change-up.

How do you like it?
Hi, I LOVE it!
I am still trying getting my steps and hand coordination to work.
It is an intense workout, but I was able to make it through the whole hour.
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Old 03-08-2011, 07:47 AM   #14
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Quote:
Originally Posted by schnauzer_grl View Post
I'm baaaaaaaaaaaaaaaaaaaaaack!
UGH. I fell off and I fell off HARD. I'm so at myself!
Anyway...I'm doing deplete this week, but learned from my mistakes first go around. No denying the caffeine means I won't have that horrid caffeine headache and nausea!
Missed y'all.

Welcome Back Nicki ~ we missed you too!!!



Quote:
Originally Posted by Mari33624 View Post
Hello, I've survived deplete week! But I have a quick question...I ate a small boiled potato on the night of day 6 with dinner. We were eating out and I was starving...has anyone cheated once but still got good results? By the way, 5 pounds loss this week!!! I was hoping for more but I think it's because last week I was holding water since this week I am on my cycle. Any tips from the CTFLC veterans are appreciated!

Had oatmeal with water this morning, yuck! I used to eat it with soy or fat free milk. I guess I have to get used to it.

Schnauzer grl welcome back! We need more users, posts and tips from people on this plan!

5# is GREAT!!!! As Debbie said spice up the oatmeal.

Quote:
Originally Posted by McSurf View Post
Nettie~

I have been doing Zumba with Curves and love it. It is fast paced and I really needed a winter change-up.

How do you like it?

Hi Cindi


Quote:
Originally Posted by NettieL View Post
Hi, I LOVE it!
I am still trying getting my steps and hand coordination to work.
It is an intense workout, but I was able to make it through the whole hour.
Annette WOW good for you!
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Old 03-09-2011, 06:48 AM   #15
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What do you normally eat on week 2 for baseline and C days? I am trying to follow the book but I feel the choices are limited.
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Old 03-09-2011, 07:59 AM   #16
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What do you normally eat on week 2 for baseline and C days? I am trying to follow the book but I feel the choices are limited.
I mostly use Ezekiel Bread for my "starchy carb". "White" carbs set off cravings for me so I try to avoid them. In post #1 there is a link to the "menus" that some of the crackers had ~ most of them say if it is a B day or a C day ~ check it out - you might get some ideas.
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Old 03-09-2011, 08:03 AM   #17
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Hard Boiled Eggs

Quote:
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What do you normally eat on week 2 for baseline and C days? I am trying to follow the book but I feel the choices are limited.
Do you like hard boiled eggs? I find them filling and Wendy states they are the most perfect protein.

I am with Mary on the EZ bread, love it toasted.

I often bake a turkey breast and then have it for several days. I use it in salads, sandwiches with EZ bread, or mixed in with broccoli and other hot veggies.
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Old 03-09-2011, 09:01 AM   #18
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Thanks Mary and Debbie! I bought EZ bread on Sunday and I just had some this morning, not toasted. I do like hard boiled eggs, do you eat them with the yolk or without it? I bought a bunch of frozen turkey burgers, not sure if they are allowed on the plan or not. Mary, I'll check that link.
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Old 03-11-2011, 01:36 PM   #19
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Hi guys.I think that I am going to try deplete on Monday.Man I don;t look forward to that but I have gained almost all I lost last year and so I have to do something to shake things up.Wish me luck.Sylvia
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Old 03-11-2011, 02:58 PM   #20
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Hi guys.I think that I am going to try deplete on Monday.Man I don;t look forward to that but I have gained almost all I lost last year and so I have to do something to shake things up.Wish me luck.Sylvia
me too. Deplete is what I need to get going again.
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Old 03-11-2011, 03:10 PM   #21
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Sylvia and Annette soooo sorry that it has come to deplete. BUT I do like to deplete every so often. Good luck to both of you.
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Old 03-12-2011, 01:10 AM   #22
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Sylvia and Annette soooo sorry that it has come to deplete. BUT I do like to deplete every so often. Good luck to both of you.
Thank you Mary.
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Old 03-12-2011, 02:51 AM   #23
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Hey Annette we will keep posting to give each other encouragement right.Sylvia
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Old 03-12-2011, 05:10 AM   #24
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Hey Annette we will keep posting to give each other encouragement right.Sylvia
Yes Sylvia. That will be good.
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Old 03-13-2011, 02:01 PM   #25
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tomorrow

Well I am ready to start tomorrow.I got supplies in and I wrote up the menu for the week and counted the carbs.Hope this all helps me keep on track.Sylvia
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Old 03-13-2011, 03:09 PM   #26
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Well I am ready to start tomorrow.I got supplies in and I wrote up the menu for the week and counted the carbs.Hope this all helps me keep on track.Sylvia
Hi Sylvia...I got my supplies yesterday.
Thanks for the idea of making the menu today, counting the carbs.

I am attending a tai chi class tomorrow, line dancing, Tues. (for the exercise.)
Zumba Friday.
Walk Wed. and Thurs.
Annette
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Old 03-13-2011, 06:20 PM   #27
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Wow!

Quote:
Originally Posted by NettieL View Post
Hi Sylvia...I got my supplies yesterday.
Thanks for the idea of making the menu today, counting the carbs.

I am attending a tai chi class tomorrow, line dancing, Tues. (for the exercise.)
Zumba Friday.
Walk Wed. and Thurs.
Annette
Looks like you are moving girl!!!! That is awesome.
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Old 03-13-2011, 09:41 PM   #28
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YEA!!!! Sylvia and Annette you ladies are READY!!!
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Old 03-14-2011, 02:51 AM   #29
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Annette you are a girl on the move.Man I was tired just listening to all you do.I will go to Curves this week but I can;t make it to the Zumba when they have it as I am working.They are hoping to get a night class and if they do I am on it.Sylvia
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Old 03-14-2011, 04:39 AM   #30
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Annette you are a girl on the move.Man I was tired just listening to all you do.I will go to Curves this week but I can;t make it to the Zumba when they have it as I am working.They are hoping to get a night class and if they do I am on it.Sylvia
Hi Sylvia, Have you done it?
It is the greatest exercise I have ever done!
My legs are getting stronger and hips, waist and abdomen are getting smaller.
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