WATCH-ME'S Goal Seeking Journal

[WATCH-ME-SHRINK]

Originally Posted by btinc

When the body is in a fed state several hormones that will signal hunger will sit idle, ghrelin, neuropeptide-Y, anandamide. These hormones will signal the brain i need food.

THANK YOU. So are you implying that when I was experiencing hunger M-W of this week, my body was not in a fed state? Does that mean I should have been eating more, or am I making this too simplistic?

[WATCH-ME-SHRINK]

THURS DAY'S END

Far more satiety today than the first three days of this week. Very strange. What makes it more strange is that today was a heavy workout day, which usually makes me hungrier, and I expect to eat more calories on these days to keep satisfied. Today, I just listened for my body to tell me when it was time to eat. My usual 10:30 mini meal didn't happen till 12:00 noon. So I skipped the mini meal and just ate what I'd planned for lunch. Didn't get hungry again until 4:00, and I ate a 5 oz can of chicken breast, 1/3 cup of f/free cottage cheese, and 1 oz of beloved blackberries.

I tried a new food today. I've never liked sweet potatoes, but I know they're a good option for low carbing. I tried SP fries. I sliced one huge SP rather thin, chip style. Tossed these with 1 T olive oil, garlic powder, salt, pepper, and baked at 4:25 for about 30 mins. Very good. Finally, a way I can eat SP's. I had about 2 oz of these, dipped in light sour cream fiesta dip, with a turkey burger for dinner. Yum. Coaxed my middle son (the tough guy) to try them, and he ate almost all the rest, then said, "Yeah, they're okay. But I don't really like SP's." Of course, his were covered in ranch dressing.

Very good day satiety and energy wise. I love days like this. Made to order.

TOTALS:

CALS 1499

PROT......169 GR.........45%
CARBS.....89 GR.........22%
FIBER......21 GR
FAT.........57 GR..........34%

WORKOUTS A.M.

10 mins Turbo Jam Cardio w/weights
25 mins UB weights (delts, triceps, back--best one yet)
20 mins Turbo Jam Cardio w/weights

WORKOUTS P.M.

37 mins cardio (C25K W3D1, intervals)

[btinc]

Originally Posted by WATCH-ME-SHRINK

THANK YOU. So are you implying that when I was experiencing hunger M-W of this week, my body was not in a fed state? Does that mean I should have been eating more, or am I making this too simplistic?

Yes a little more to it, but when in a deficit, is when it most likely to happen

[WATCH-ME-SHRINK]

"...is when it is most likely to happen..."

So the hunger happened because of too large of a deficit, or BECAUSE I was in a deficit??

And then that was followed by an even greater deficit,
followed by less hunger,
but that was likely because of a blunted appetite due to heavier exercise,
which can happen to some people in some cases, right?

[WATCH-ME-SHRINK]

FRI JUL 25

WEIGH DAY: DOWN 1.5 LBS

Yesss! Hard work paid off this week, despite the added carbs. Repeat after me, Twyla: I am not afraid of carbs.

My coffee tastes even better this morning....!

How I look forward to that first cup of coffee every morning. Life does not begin each day without my glorious coffee!

Okay. So for today, gonna try to keep carbs between 50-60 net, as a setup for tomorrow's higher day of cals and carbs.

It's supposed to rain/storm tonight, so I won't get my run in, but I'll try to get in 20 mins minimum on the elliptical after work.

Giving thanks today for a great week and for all the people in my life who help to make it happen.

[SR2690]

Hello,
I am new around here and I noticed your journal has more views then most! So here I am to see why.

Are you currently in weight loss mode? Or are you in maintenance?

And I am also curious if you work out every day and eat after 6:00 pm?

Thank you for journaling.

[WATCH-ME-SHRINK]

Originally Posted by SR2690

Hello,
I am new around here and I noticed your journal has more views then most! So here I am to see why.

Are you currently in weight loss mode? Or are you in maintenance?

And I am also curious if you work out every day and eat after 6:00 pm?

Thank you for journaling.

SR, I'll answer your specific Q's first, but I invite you to read my journal (the last 6-7 pgs of it perhaps) if you're interested in my current fitness goals. I try to elaborate in my journal about my goals, my feelings, my nutrition, my workout schedules, my successes, my failures, my lessons learned, in hopes that I, along with others, may gain insight and perspective into what makes a program work -- or not.

Yes, I'm currently in weight loss mode, but very close to goal. I'm trying to lower my body fat and focus on body recomposition right now.

I pay STRICT attention to nutrition and record/track/weigh everything that goes in my mouth. Accountability pays.

Yes, I work out every day, but one day a week is a light day for me, i.e., 20-30 mins cardio. Occasionally I have a no-workouts day, but it's rare, because I'm addicted to exercise.

Yes, I eat after 6:00, but not routinely. I don't eat carbs close to bedtime. Having developed a higher level of sensory acuity to my body's needs, if I feel I need fuel or balance, I eat a bit of something, depending on what my body is craving. I rarely eat carbs 3 hours before bed, unless I'm going to do a decent workout which will likely burn them off, and at those times I only eat enough carbs to fuel my energy needed for the workout. Otherwise, if I need something, it's a lean protein or a bit of fat (1/2 T nat. PB or a boiled egg).

And I journal because it's how I learn. Hope it helps you in some way too.

[SR2690]

Thank you for answering and I look forward to reading your journal.
Wishing you well to accomplish your ultimate goal/body fat

[WATCH-ME-SHRINK]

Thank you, SR.

FRI JUL 25

Today I felt a bit hungrier, not a lot, but more so in the afternoon. I'm sure having my two glasses of wine at 4:00 ish didn't help much, but it's Friday, and it's my one luxury for the week.

Stayed pretty close to carb targets, a bit over. Not worried.

Easier day workout wise, unless the spirit moves me to run later tonight.

My pants were somewhat falling off me today as I was walking to the parking building. Kept having to pull them up. There are fewer and fewer pants in my closet that fit. The new jeans I bought a few weeks ago thankfully still have the tags on them, so they'll be a return item. Maybe they'll have them in a smaller size.

Bought a few things for the upstairs bath today, accessories to top it off with polish and rich, bold ambience.....in all of my "home" projects over the years (and there have been many), the faux job on the walls of this bathroom is the best work I've ever done in my life. I say that proudly, holding my work esteemly right up there with all the faux jobs I've seen on all the fancy-schmancy websites...It looks Old World, ancient, striated, complete with cracks (faux, of course) in subtued warm tones of golden, caramel and umber.....O.M.G. It's so gorgeous!!!! I'm pumped. Art just happens to be one of my "OTHER" passions.

All that's left is to reinstall the toilet, sink, and lay the new marble top. So beautiful. Huge improvement, quality investment.

So it's been a great day.

TOTALS

CALS 1943

PROT.......199 GR.......41%
CARBS......90 GR........17%
FIBER.......24 GR
FAT..........77 GR........35%

WORKOUTS A.M.

1 Hour of Super Callanetics, emphasis abs and inner thighs

WORKOUTS P.M.

21 mins cardio (elliptical)

Pleased with the week's results.

[WATCH-ME-SHRINK]

SAT JUL 26

Busy day. Stayed focused and on track for targets today. Good workouts -- great surges from THE SPILL.

Measured again for body fat this morning. Measured 3 times with the calipers, took averages. Then added the "difference" between the gym's measurement and mine (since theirs is about 1.3 or 1.4 higher than mine), which made today's reading calculate out at about 15.2 or 15.3. The last time I measured it was 16.9.


TODAYS TOTALS:

CALS 2549

PROT.............180 GR......28%
CARBS...........303 GR.....43%
FIBER..............49 GR
FAT..................69 GR.....24%

WORKOUTS:

35 mins lower body weights
30 mins upper body weights
30 mins HHA Fat Blasting Cardio (w/weights)
65 walking lunges
20 mins Ab Jam

p.m.

CARDIO, 35 mins. (Plan to run C25K, Week 3, Day 2 as soon as I leave the boards.)

[WATCH-ME-SHRINK]

SUN JUL 27

Coming off of my high day from yesterday, my hunger levels were below normal today. I have not worked out at all, except for 45 pushups this morning early, but I plan to get in 30 mins of cardio around 8:30 tonight. Feeling lean and amazingly in control. I feel more in control of my fitness and my nutrition than I have in years. It's invigorating and liberating. I feel great. I feel that I've been set free. That I have discovered a wonderful secret that I've been looking for my whole life.

CALS 1447

PROT ....... 152 GR.......43%
CARBS........72 GR.......17%
FIBER.........20 GR
FAT.............52 GR.......32%

Workouts as stated.

[WATCH-ME-SHRINK]

MON JUL 28

Slightly hungrier today than yesterday, so appetite is returning to normal zone. Energy levels good. Sleepy this afternoon, but likely due to boredom in court more than anything.

My body was telling me to take a nap when I got home, but I knew that I wanted to get in 30 mins of cardio. So I had a little f/f cc w/1 T of muscle milk and .20 oz of almonds with decaf, then got in 30 mins of my cardio and a few other things. Prepared dinner on the grill. Grilled ahead for the week some salmon burgers and turkey burgers. And now I can relax for the evening, having accomplished my personal daily goals. Hoping to get to bed early.

CALS 1747

PROT......191 GR .............44%
CARBS......82 GR..............16%
FIBER.......27 GR
FAT...........78 GR..............40%
Lots of water

WORKOUTS AM

1 Hour Super Callanetics
Oblique Crunches, 200 (100 each side)
40 pushups
Tricep dips at noon

30 mins HHA cardio with dumbbells
15 mins upper body (back/delts)

[WATCH-ME-SHRINK]

TUES JUL 29

Raised carbs up a bit today. Hunger relatively stable. No issues. Remaining encouraged by the look/feel. Back to lower carbs tomorrow, 50-65 net range.

Experimented with some upper body training that I plan to incorporate on UB days.

Looking forward to my run within minutes. Hot/humid the next several days. Yuck.

TOTAL CALS 1759

PROT......195 GR........44%
CARBS....137 GR....... 28%
FIBER.......35 GR
FAT..........58 GR.........29%

WORKOUTS AM

15 mins cardio (TJ with weighted gloves*)
25 mins LB weights
18 mins cardio (TJ *)
40 pushups

WORKOUTS PM

300 oblique crunches
100 bicycle crunches
32-35 min cardio intervals C25K

[WATCH-ME-SHRINK]

Just an add on regarding my C25K progress....as hot/humid as it's been today, that felt GREAT! I'm making it through the intervals without wimping out! The first 5-min interval was on a slight incline, just happened out that way, and I still did fine!

Loving this.

[WATCH-ME-SHRINK]

WED JUL 30

Lower carb day. Satiety good until the afternoon, and began getting hungry. Decided to up fats a bit to stave hunger, not to worry about a few extra cals, and just concentrate on keeping carbs lower today (50-65 net).

Worked. I'm good.

TOTAL CALS: 1946

PROT........182 GR........37%
CARBS....... 76 GR.......13%
FIBER.........25 GR
FAT...........108 GR .....49%

WORKOUTS AM

1 Hour Super Callanetics (great workout...deep fatigue)
2 sets 45 pushups

PM

25 mins UB weights, supersets, circuit

[WATCH-ME-SHRINK]

FRI AUG 1

Hoping to regain focus today. Yesterday started good and ended horrible. I was completely exhausted. Trashed. Cranky. Hunger out the roof. My entire body ached from head to toe. After eating too much, and making the wrong food choices, I crashed for 2.5 hours. I could have kept sleeping till today, but I got up with intentions of doing housework and hopefully getting in a bit of cardio to mitigate damages. I could barely walk, much less work out. I staked the tomatoes and peppers in the garden, folded clothes and went BACK to bed.

This week began with great intentions, but I fell on my face. I realize that I can't keep up with these kinds of physial demands on my body without more sleep, esp when I work full time and have family demands.

Gonna try to get in double my water today (I usually drink 80-90 oz) and make sure to take glutamine supps.

I feel much better today, just mad at myself for thinking I'm invincible, and then suffering the consequences of the havoc and aftermath.

Today is a new day.

[WATCH-ME-SHRINK]

FRI AUG 1

Whew! Back in control after the crash-and-burn day yesterday.

Drank a ton of water today....(still drinking).....lost count, but I'm sure I've made it to two gallons. I've worn a path to the bathroom.

Rested and recovered with renewed energy. Curiously no visible "aftermath" from the pigging out. Guess it served to rev and fuel me rather than wreak havoc.

Glutamine, 3 tablets, spaced throughout the day.

TODAY'S TOTALS

CALS 2061

PROT.........235 GR..........46%
CARBS.......105 GR..........19%
FIBER..........27 GR
FAT............67 GR............29%
ALCOHOL.....19 GR.............6%

WORKOUTS:

AM

1 Hour Super Callanetics

Weights:
3 sets backward lunges
3 sets lateral raises
3 sets bent-over lateral raises
2 sets 40 pushups

PM

35 mins cardio (C25K, intervals)

(Yesterday was abs and cardio)

[WATCH-ME-SHRINK]

SAT AUG 2

Good day so far....Determined to beat this one too.

Excellent upper body workout this morning. 50 minutes, circuit, practically no rests between the sets/circuits. I've increased my weight, no longer challenged with status quo...YESSSS! Followed up with Power90 AbRipper 200. Will probably repeat that again today. (If only the rest of my body was as strong as my abs, I'd be set!) Then plan on 20 mins HIIT elliptical.

[hummingbird11]

Nice "course correction"!

Be kind to yourself, you are doing grrreat! Life just threw you "one of those days" on Thursday. Sounds like your body needed whatever you gave it. Try not to be too hard on yourself for that.

[WATCH-ME-SHRINK]

D, my soul needed comfort.
My brain needed affirmation.
Thank you.

[WATCH-ME-SHRINK]

SAT AUG 2 DAY'S END

Having more rest the past few days, this was a good day energy wise. Satiety good. Workouts good. Focus where it should be.

TOTAL CALS 1797

PROT.......206 GR.......45%
CARBS.....101 GR......19%
FIBER........32 GR
FAT...........59 GR.......29%
ALCOHOL...19 GR........7%

WORKOUTS:

50 mins UB weights, circuit, minimal rest
Power90 AbRipper200
20 mins HIIT (eliptical)
200 oblique crunches

[WATCH-ME-SHRINK]

SUN AUG 3

Holding my own in the days preceding the monster. Glutamine has helped a great deal. That, and water, water, water.

Took a 30 min nap this afternoon. As a part of my carb rotation schedule, I plan to make Sundays, Wednesdays and Fridays my low days; Mondays and Thursdays, medium carb; Tuesdays and Saturdays, high carb. I'll see how this works, and adjust if needed.

I work out less on Sundays than any other day, so it should be a low day.

Looking forward to my run shortly. I'm competing against myself. Nothing like it. Makes for a call-ahead victory. I want to be able to run 5K with ease, so that if I'm traveling, visiting friends, I won't be stranded with no options for a decent workout. Have shoes? Will train.

I'm not in this to be a marathon runner,
just another mini goal,
something to add to my I've-always-wanted-to list.

TODAY'S TOTALS (this includes dinner out with family at Ruby Tuesdays, Tilapia/Shrimp/Broccoli dinner, so it's my best guess

CALS 1841

PROT............193.......41%
CARBS...........87........17%
FIBER............26........
FAT...............86........41%

(18 carbs were green veggies)

WORKOUTS:

Circuit-style, 3 sets of 10 reps each:

Plie squats
Backward lunges
Lateral leg raises w/ankle weights

32-35 mins cardio (C25K, intervals)

[WATCH-ME-SHRINK]

MON AUG 4

Hunger is more noticeable these past few days, understandably, but I seem to be dealing with it okay -- SO FAR, except for the one crash/burn day last week. Maybe that will be the worst of it. And that also could have been as a result of a low carb day in the rotations, and just my body rebelling against the deprivation after having had more.

Regardless, I can't expect to maintain a deficit until TOM arrives, so I just try to do my carb cycling as planned, keeping macs where they should be in the rotation, and hope for the best while I ride this thing out.

NEW BREAKTHROUGH:
I LIKE SWEET POTATOES! FINALLY!
IT'S ABOUT TIME.
I have to season them and bake them till very crisp. They're also good dipped in a bit of Taco Bell taco sauce.

Decided to focus more on splitting my weight training up rather than trying to cram it all into a couple of sessions per week for UB. Just need to figure out the best approach for each muscle group, and schedule those when I can fit it in.

TODAY'S TOTALS:

CALS 1911

PROT.........221 GR.......46%
CARBS.......150 GR.......28%
FIBER..........45 GR
FAT.............61 GR........29%

WORKOUTS

A.M.

1 hour Super Callanetics

P.M.

25 mins weight training, biceps and triceps only,
12, 15, 20 lbs

10 mins HIIT elliptical (4 intervals)

[Purrgirl]

Twyla - I think you look amazing. I know you've posted your arm routine in the past. I don't recall that you used 15 and 20 lb dumbells. Do you have a new routine? Can you please post it?