WATCH-ME'S Goal Seeking Journal

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[COLOR="Sienna"]SATURDAY APRIL 19 2008

Yesterday was a full plate for me. Posting late.

(Ditto post from CC challenge)

Yesterday was weigh day, and even before I got on the scales, I suspected I'd either be the same or up, as my tummy was giving me problems and I was feeling bloated. I was up 1.5 lbs, but I wasn't concerned. I went about my way, did my workout, showered, got ready for work, and when I slipped on my pants for work -- that I had worn last Saturday at my seminar -- I noticed they were a bit looser. So! That was reassurance that the scale can be deceiving.

Had a hungry day yesterday, and I think it was because it was my VLC day, and I was wanting more balance. Today is back to LC, and I feel fine, no hunger this morning, and I've already gotten through HIIT, no more tummy probs, and things are looking good.

Tomorrow is my Refeed day, and I fully expect it to be the most successful yet -- VL fat, VL protein, and mega carbs. Go figure. This is still fascinating to me that I'm actually intentionally going to eat a lot of carbs -- and with no worries. This is so cool. I've shopped earlier in the week for lowfat, low protein carbs. I forgot how!

Looking forward to it.

Slight DOMS today in butt/thighs. (Thank you, Callanetics)

Yesterday's totals:

CALS 2115

FAT 63%.............150 GR
CARBS 4%............28 GR
FIBER...................13 GR
PROTEIN 34%......179 GR

On VLC days, I'm seeing a pattern of increased hunger, but I attribute it to lack of balance. So I overcompensate with protein and fat, which jacks up the cals.

WORKOUTS:

1 hour of Super Callanetics (Planned to do HIIT later in the day, but was DEAD-tired at day's end. Brain/body fried.)

So far today, I've gotten in my workouts.

20 minutes HIIT at 10:00 ish a.m.
42 mins Turbo Jam at 12:15

May do some supersets of pushups later today. Plan to do intense upper body and (______) tomorrow after refeed. I'm liking the way my arms are shaping up.

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[WATCH-ME-SHRINK]

[COLOR="Sienna"]SATURDAY - END OF DAY UPDATE

CALS 2025

FAT 60%.........137 GR
CARBS 10%......56 GR
FIBER...............22 GR
PROTEIN..........125 GR
ALCOHOL 5%......14 GR

WORKOUTS: 20 MINS HIIT IN EARLY AM -- 42 MINS TURBO JAM LATER IN DAY; 5 SUPERSETS OF PUSHUPS

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[lildragonfly]

You kicking butt Twyla. Keep it up!!

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[COLOR="DarkOrchid"]Thank you, Marsha.[/COLOR]

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SUNDAY APRIL 20

I made it through the refeed today. Good workouts. Good energy.

THOROUGHLY enjoyed my Caramel Toffee Crunch fat free icecream...OMG. And no guilt???

This being my third refeed, and trying to get better at this, I tried to keep fat and protein low. I couldn't begin a depletion workout till 1:00, so that meant no carbs till just before the workout, which means I had to eat protein/fat for breakfast before church. So that raised the protein/fat levels overall a bit.

If it becomes necessary, I can move my refeed days to Saturdays to allow for an earlier depletion workout.

My aim was to get my cals up close to 2500ish.

CALS 2524

Fat 24%.....67 grams
Carbs 54%... 406 grams
Fiber..............77 grams
Protein 16%...103 grams

WORKOUTS:

1 hour 15 mins of weight resistance training: 8-10-15 lbs very little resting

40 mins power walking across flat land and hills

10 mins elliptical

300 crunches

After the weights, I began the carb fest. I had to work on court work some today, so I took time for that, then I finished up the rest of the workouts later. I was bursting with energy, apparently from the carbs..... ?

I enjoyed two slices of supreme pizza for dinner. The rest of the day was cereal, skim milk, bagels, rice cakes, strawberries, orange, f/f icecream and sugar cookie.

Tomorrow I return to a very low carb day, and while energy is still up, I'll go ahead and do Turbo Jam with weights and Ab Jam for my early morning workout.

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[COLOR="Sienna"]MONDAY APR 21

Today was a hungrier day following refeed than last Monday following refeed. I'm curious as to why.

My cals today were almost as high as yesterday's refeed calories!

I hope that these higher cals -- consistently higher -- don't end up resulting in a bulking phase.

I was keeping carbs at 20 or less, so I had shot that by dinner ... traces here and there add up! .....so I eagerly, almost impatiently waited for the pork tenderloins to get finished grilling....then I savored every bite. Wonderful! Delish. I'm full now.

TODAY'S TOTALS (HIGH)

CALS 2395

FAT GR 176..........65%
CARB GR 32...........4%
FIBER GR 12................(20 NET CARBS)
PROTEIN GR 170...29%

WORKOUTS:

35 mins Turbo Jam with weighted gloves; 20 mins Ab Jam

DOMS in the abs today....(following 300 consecutive supersets of crunches yesterday). It's been a while since I've felt sore in my abs.

I'm gonna do my next refeed on Saturday instead of Sunday.

Long day in court. Hoping to get to bed early tonight.


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[COLOR="Sienna"]TUESDAY APR 22

I was surprised by the amount of energy I had this morning when I woke up, having been so exhausted yesterday evening.

I had good energy levels all day -- with the exception of the coma-inducing afternoon trial testimony .

Less hungry today. I wanted to see if I could keep my cals closer to 1700-1800.

TOTALS TODAY:

CALS 1700

FAT ......... 54%....... 102 GR
CARBS..8%................43 GR
FIBER....................... 13 GR
PROTEIN.....38%......161 GR

Workouts: 1 hour of Super Callanetics in a.m.
Some leg work on my lunch hour, about 8 mins
20 min power walk scheduled for later this evening to boost endorphins......and just because it's such great weather![/COLOR]

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LEAN DAY ALERT.

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[DaisyGG]

Twyla - thank you so much for popping in over at my journal. It meant a lot to me!

<smooches>

I read with intensity your experiment with the re-feeding. You are such a good role model for all of us here. And I [COLOR="DeepSkyBlue"]LOVE[/COLOR] how you put yourself out there with what you try and how you document it.

Thanks!

[hummingbird11]

[COLOR="DarkRed"]TYWLA! I LOVE WHAT YOU WROTE IN YOUR JOURNAL ON 9/1/2006:

[COLOR="Black"]As for my workout schedule, it's something that I take very seriously.
I don't let anyone or anything stand in the way of my workout routine.[/COLOR]

I am keeping this mantra in my head and I posted it up on my wall! [/COLOR]

[WATCH-ME-SHRINK]

Daisey, glad you stopped in...so HONORED that you consider me a role model. Don't be a stranger. I've missed you.

HB, that has to be priorty in our lives when we're trying to get in shape. I am not one of those who say, "Well, I have kids, and I have to cook and I have to go here, and I need to sleep, and I have this and that and the other....and there's just not enough time for me.

Bullsh**.

I have 3 sons, work full time, and spend one hour commuting each day to work. But I somehow fit it in. I RARELY watch TV -- maybe on the weekends.

I meet my demands. I do what has to be done. But I make time for me in the mornings. And it's totally worth the sacrifice.

If we want it to happen, we make it happen. Even if it means getting up at the ungodly hour of 5:00 a.m. to get it done.

It has to become a priorty.

But only if you want it bad enough.

[WATCH-ME-SHRINK]

[COLOR="Sienna"]WEDNESDAY APR 23 2008

Another long, rather boring day in court. A few laughs here and there to break the monotony. My judge is very dry and can be very comical.

My goal today was to keep cals between 1800-1900. I managed to come in below that. I welcomed a few extra good carbs today. I had a LC tort with breakfast -- it had been a while. And lots of broccoli and slaw. I love my slaw. It's the best. But I structured meals as balanced as I could. Seemed to work.

TOTALS TODAY:

1746 CALS

FAT.........102 GR........52%
CARBS......56 GR........11%
FIBER.......24 GR...............32 NET CARBS
PROTEIN..160 GR....... 37%

WORKOUTS: 1 Hour Super Callanetics in a.m.
20 mins of HIIT in evening

Took several readings of BF with my calipers -- first time in forever. I kept repeating the test to try to determine if they were broken. I got six readings between 18.5 and 19.1 I'm still skeptical.

I hope to be tested at the Y this weekend.

Feeling leaner today.....all day....I'm really fired up about changes that I anticipate happening in my journey ahead. I'm loving this ride!!!![/COLOR]

[WATCH-ME-SHRINK]

[COLOR="DarkOrange"]Another lean day this morning, even more noticeable than yesterday!

Today marks 30 days since I've begun the TKD/Refeed approach.

I'm very encouraged. [/COLOR]

[lildragonfly]

You are so inspiring!

[hummingbird11]

I agree! Your enthusiasm is contagious and your inspiration & encouragement has already motivated me in some wonderful ways!

I like your style, Twyla! You have such a zest for life! I'm sure you have a very successful career in the legal profession- but damn girl - you could make an excellent living as a motivational coach!

Please add me to your long list of adoring fans!

XO,
HB

[GME]

Go Twyla

[DaisyGG]

Originally Posted by hummingbird11

you could make an excellent living as a motivational coach!HB

This is a fabulous idea. She doesn't know it, but she's my coach already.

[WATCH-ME-SHRINK]

Wow. Is this Pump-Twyla-Up-Day OR WHAT???



All of that means a lot, guys! Thank you.

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[COLOR="Sienna"]THURSDAY APR 24 2008

Left a msg with the guy at the Y today regarding getting BF tested. He has not returned my call. I know people there, so I'll just use insider pull..... we'll see. If not, maybe my son's trainer at the Potential Plus athlete place might be able to help me out...?

Good day eats wise and energy wise. I've gotten in bed later than I like two nights this week, and I still am having very good energy levels. That's encouraging.

Aiming once again for cals between 1800-1900, and I'm a bit under as of this minute, but I'm also a little hungry right now, but at my carb limit. So I guess I should try to find some protein. I'd like to have some Carb Master Yogurt right now...that's what I want, but I'm at 35 carbs, that will put me closer to 40, and I'd rather keep them as close to 30 as I can.

Sometimes I stir protein powder in tea (Protea). I'll have to think on it. Or I could just ignore my hungries and have just tea and forget about it. It's not like I'm starving, just a tad hungry.

TODAY'S TOTALS: 1704

FAT.........97 GR.......51 %
CARBS....62 GR.......12 %
FIBER.....26 GR..............36 NET CARBS
PROTEIN...161 GR...38%

WORKOUTS:
25 MINS UPPER BODY WEIGHTS, MOSTLY BACK, DELTS, TRICEPS
30 MINS TURBO JAM WITH GLOVES IN A.M.,[/COLOR]

[amiga74]

wow Twyla! congrats on your 30 days doing this! 18-19% daayyuuum! i'm sure you're there!
& i have to agree that you are such an inspiration! i love your positivity!

[lovenuts]

Twila, your are magnificent, your determination and willpower are truly an inspiration for me and motivate me more than you can imagine to go further in this journey of weight loss, muscle gain and well being. Thank you for that.

Has I told before, I am on south beach diet, I do eat alot of low carbs 88 net carbs veggies (yesterday) but no treats at all some Olive oil, low carb dressing and nuts. Nothing with sugar in it I use (splenda) . No bread, no fruits or some blueberries once in a wile, plain non fat yogurt and soy milk 1 carb . I would appreciate if you have a little time to explain me (and I know from this journal that you are a busy busy bee) what will be the best for me to eat, should I limit my carbs intake like you do? eat more fat, more protein, I eat lean turkey, tofu burger, chicken breast, salmon ? I am confuse. Anything will help. Last question, what do you eat on your pre workout on the morning?

I did begin a upper body workout with weight as you suggested and do Calan every other day. 30 minutes of Hiit elleptical the other one.

Have a wonderful day.

[lovenuts]

Twila, your are magnificent, your determination and willpower are truly an inspiration for me and motivate me more than you can imagine to go further in this journey of weight loss, muscle gain and well being. Thank you for that.

Has I told before, I am on south beach diet, I do eat alot of low carbs 88 net carbs veggies (yesterday) but no treats at all some Olive oil, low carb dressing and nuts. Nothing with sugar in it I use (splenda) . No bread, no fruits or some blueberries once in a wile, plain non fat yogurt and soy milk 1 carb . I would appreciate if you have a little time to explain me (and I know from this journal that you are a busy busy bee) what will be the best for me to eat, should I limit my carbs intake like you do? eat more fat, more protein, I eat lean turkey, tofu burger, chicken breast, salmon ? I am confuse. Anything will help. Last question, what do you eat on your pre workout on the morning?

I did begin a upper body workout with weight as you suggested and do Calan every other day. 30 minutes of Hiit elleptical the other one.

Have a wonderful day.

[lovenuts]

double post, sorry

[WATCH-ME-SHRINK]

AMIGA! Thanks! Hoping those calipers are accurate! We'll see...

LOVENUTS, I'm flattered by your encouraging comments, and being a souce of inspiration to help others is totally rewarding to me. It's a validation of my own journey/quest, helping others along in theirs.



I will PM you later today with some thots, K? Sounds like you are on track. Maybe adding a few tweaks here and there could prove beneficial.

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Weigh Day. Down 1.5 pounds.

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[lovenuts]

Thank you Thank you Twila

[jjcanada]

Originally Posted by WATCH-ME-SHRINK

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Weigh Day. Down 1.5 pounds.

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WAY TO GO!!

Congrats- All that hard work is paying off!! Great Work!

Did you get your body fat tested at the Y?
I got mine tested yesterday at the gym, down 2lbs, but my body fat was 25% and I really, really don't think I am that high. I mean my Bmi is ~20 and my waist is 25 inches and I know visually I've gained muscle, leaned out a smigen over the last year and last winter, I guess 18 months ago I was 22%.
So I was wondering if the fact my muscles are relatively depleted of glycogen (LC for 10+days) that it messed up the machines reading because I know it looks at water mass to determine fat mass and fatfree mass and perhaps because there is less water in my muscles that the machine read that as more fat mass???

Anyways, again Congrats on sub20% and the weight loss. It must feel great! I refeeds and hardwork!!!!!!!

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Originally Posted by jjcanada

Did you get your body fat tested at the Y?
I got mine tested yesterday at the gym, down 2lbs, but my body fat was 25% and I really, really don't think I am that high. I mean my Bmi is ~20 and my waist is 25 inches and I know visually I've gained muscle, leaned out a smigen over the last year and last winter, I guess 18 months ago I was 22%.
So I was wondering if the fact my muscles are relatively depleted of glycogen (LC for 10+days) that it messed up the machines reading because I know it looks at water mass to determine fat mass and fatfree mass and perhaps because there is less water in my muscles that the machine read that as more fat mass???

Anyways, again Congrats on sub20% and the weight loss. It must feel great! I refeeds and hardwork!!!!!!!

JJ, Thanks! Now I'm wondering if testing it at the Y will prove beneficial???? The Accu-Measure Digital Calipers that I have kept giving consistent readings all within that range, but I was shocked to see those numbers. And I see your height/weight, and I doubt VERY SERIOUSLY yours could be that much higher than mine.

I'm gonna keep using them as an "on-going" guide regardless, and we'll see if they go up or down.

I've read a bit of your journal, and I salute you...... for pulling off your K/A workouts with such little fuel. I can't see myself ever having a productive workout on the kind of cals/carbs you're taking in. But it obviously is working for you. Funny how we all respond to different energy/food levels.

You are a machine, JJ!

[lildragonfly]

Keep up the good work!!!

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[COLOR="DarkOrange"]MARSHA....I like it! Whole lotta truth in that![/COLOR]

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[COLOR="Sienna"]FRIDAY APR 25 2008

Last day before refeed, VLC...or supposed to have been. I missed it by 5 carbs. Blame it on the wine, but I made that choice, so now I live with it. Should have entered my food BEFORE I ate it.

My dinner was heavenly: Lean, tender, grilled pork tenderloin, roasted asparagus and a small Romaine lettuce salad w/ 1 Tbs blue cheese dressing, two glasses of Pinot Noir. Truly wonderful.....outside, nice breeze, fresh-cut lawns, and Marc Antoine for a little atmosphere music....perfect Friday evening.

I may do a little cardio after while to mitigate my overexpenditure of carbs.

TODAY'S MAC'S

CALS 1943

FAT 43%.............92 GR
CARBS 7%...........35 GR
FIBER..................10 GR
PROTEIN 42%.....205 GR (Little high)
ALCOHOL 7%........19 GR

WORKOUTS 1 hr Super Callan a.m.

15-20 mins cardio later tonight.

Refeed tomorrow.

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