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Old 02-01-2009, 06:39 AM   #1081
Way too much time on my hands!
 
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LISA!

I stand in awe of "math" people. I've struggled my whole life with any challenge that involves numbers. You never want to see my checkbook register.
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Old 02-01-2009, 06:45 AM   #1082
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Beginning today with VLC, following yesterday's "refeed of sorts." I say that because it didn't end as well as I'd hoped. I had too many carbs and calories, more than my target. Mindless eating. Why? Who knows. Hate it when I do crap like that. It wasn't a binge, just ate more than I should have.

On a more positive note, I put in a powerful workout yesterday morning, strength training, followed by about 17 mins of SS cardio. Later in the day, while surfing, I found a fun "hip-hop" dance video how-to on YouTube...lasts about 10 mins. I was dancin' away in my kitchen with this dude on the video. Too fun. Saved it on my favorites.

So today begins VLC, and I'm planning all Super Bowl treats with that in mind.

Monday begins "strategic" carb rotations around workouts.

I will be over TOM by Friday, so I hope to see progress from last weigh in.
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Old 02-01-2009, 03:58 PM   #1083
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Monday begins "strategic" carb rotations around workouts.
Hey T! I'd LOVE to have a peek at your plan if ya feel like sharing?

(like # of Carbs per day + what kinds of carbs you eat and when?)

Happy Feb 1st! The sun is shining - hope you're having a great day!
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Old 02-02-2009, 02:35 AM   #1084
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HB,

I'll try to run an update this week at day's end for ya. This is a new tweak to the carb rotation approach. Tryin' it on for size.

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Old 02-02-2009, 01:38 PM   #1085
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sounds like a plan, stan!
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Old 02-02-2009, 02:35 PM   #1086
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[COLOR="Sienna"]MONDAY FEB 2

LOW CARB DAY

Most of my carbs will be eaten at meals 2 and 3, tapering to mostly fat/protein at all other meals, with carbs coming from green veggies only.

First, so you'll know, I consider my preworkout meal and my post workout meal "micromeals" because they're very small. So even though I refer to them as Meal 1 and Meal 2, technically the total cals would be equivalent to a typical meal, for what it's worth.

PRE WORKOUT

166 cals 44% fat, 6% carbs -- 2 grams, 50% protein

POST WORKOUT:

185 cals (14% fat, 3 gr; [COLOR="Red"]53% carbs, 28 gr[/COLOR]; and 34% protein, 16 gr)

MEAL 3:

288 cals (41% fat, 13 g; [COLOR="Red"]26% carbs, 22 gr[/COLOR]; 40% protein, 29 gr)

MEAL 4 (LUNCH):

355 cals (42% fat, 16 gr; [COLOR="Green"]17% carbs, 16 gr, 6 fiber[/COLOR]; 45% prot, 40 gr)

AFTERNOON SNACK

115 cals (64%f, 4%c, 33%p)

MEAL 5 (DINNER)

387 cals (45%f, [COLOR="Green"]10%c[/COLOR], 44%p)

PM SNACK

100 cals (72f, 8c, 16p)

......................

TOTAL CALS 1594

TOTAL GROSS CARBS: 84
TOTAL FIBER: 28
[COLOR="Red"]NET CARBS: 56[/COLOR]
TOTAL FAT: 43%, 76 GRAMS

Tomorrow will be another low/med carb day.

[/COLOR]

Last edited by WATCH-ME-SHRINK; 02-02-2009 at 02:45 PM..
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Old 02-02-2009, 06:06 PM   #1087
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Thanks Twyla!

If/When you have time, would to know the actual Menu for those Macros

I'm close to you in Cals/Carbs/Fat; but could def use some help in the Fiber Dept!

Here's how I did compared to your macros:
(this was a LOW Carb Day ?? )

TOTAL CALS 1548 (ME)
TOTAL GROSS CARBS: 70
TOTAL FIBER: 8
NET CARBS: 69.5
TOTAL FAT: 44%, 71.4 GRAMS


TOTAL CALS 1594 (YOU)
TOTAL GROSS CARBS: 84
TOTAL FIBER: 28
NET CARBS: 56
TOTAL FAT: 43%, 76 GRAMS
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Old 02-02-2009, 06:19 PM   #1088
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HB,

I think your numbers are great. Now do that again. One down. Tomorrow is another day. You did it today. Do it again.

Focus on one day at a time.

Focus on success. Failure is not an option.

As for fiber, my sources today (for the most part) were from:

Fiber One (.40 oz)
1/4 steel cut oats, cooked
strawberries
cauliflower
green beans
LC tortilla
mushrooms

I highly recommend Fiber One for getting in good fiber. I stir a Tbs of F/O into cottage cheese, or into a protein shake, into yogurt, or I'll mix Fiber One with 1 oz of walnuts in a little baggy and that's my own recipe of snack granola -- good Omegas with fiber!

I stock up on F/O when they run Gen Mills cereals on sale. It's pricey otherwise. I have 3 boxes on my shelf as we speak.
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Old 02-02-2009, 06:41 PM   #1089
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Oh YES ~ I remember you mentioning Fiber One -- thanks!

It's going on "my list".

You know that I am so OUT of the "cereal habit" that I forgot about it as a fiber option! Who'd a thunk that would ever happen?

and I just bought a can of McCann's. Perfect. I'm taking note!

I need more fiber cause then my net carb count is lower ~ right?
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Old 02-03-2009, 02:25 AM   #1090
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My aim has been to get in 25 grams of fiber per day.

I deduct fiber for these reasons. Protein, fats, and carbohydrates are almost entirely absorbed in the small intestines, but fiber passes through the large intestine w/o change and it doesn't provide our bodies with any energy or nutrients.

It does help to keep our food moving through and slows the absorption of nutrients, and it absorbs water and [COLOR="SeaGreen"]binds cholesterol[/COLOR].

Fiber also [COLOR="Green"]helps with satiety[/COLOR], and this can prevent overeating.

Just make sure you drink adequate water -- a minimum of 80 oz -- when you increase your fiber.
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Old 02-03-2009, 06:19 AM   #1091
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Quote:
Originally Posted by hummingbird11 View Post
Oh YES ~ I remember you mentioning Fiber One -- thanks!

It's going on "my list".

You know that I am so OUT of the "cereal habit" that I forgot about it as a fiber option! Who'd a thunk that would ever happen?

and I just bought a can of McCann's. Perfect. I'm taking note!

I need more fiber cause then my net carb count is lower ~ right?

Morning Twyla!
HB Fiber One contains aspartame. I like this too.
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Old 02-03-2009, 06:34 AM   #1092
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Hey T! After a few weeks of slipping off the wagon and then down right falling off - I've recommitted myself. Doing a week of carb deplete and then restarting the cycles of low, med and high carb days and getting back on the exercise wagon. I was working out but felt like I was going through the motions. Ever felt like that?

Hugs and when did you pose for HB's avatar LOL!
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Old 02-03-2009, 07:04 AM   #1093
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Originally Posted by lisabinil View Post
Morning Twyla!
HB Fiber One contains aspartame. I like this too.
Lisa,

So if I eat say three Tbs of F/O per day, that's .60 oz -- not even an entire ounce -- how "harmful" can the aspartame be?

I'm gonna weigh the pros/cons here. Having the fiber is more important that a small dose of aspartame.

I know some people have to steer clear completely, but in my case I can afford to be "gray" in this area.
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Old 02-03-2009, 07:09 AM   #1094
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Quote:
Originally Posted by kelley17 View Post
Hey T! After a few weeks of slipping off the wagon and then down right falling off - I've recommitted myself. Doing a week of carb deplete and then restarting the cycles of low, med and high carb days and getting back on the exercise wagon. I was working out but felt like I was going through the motions. Ever felt like that?

Hugs and when did you pose for HB's avatar LOL!
Kelley, I TOTALLY hear ya, girl. I was THERE! I thought I could slide through the holidays, eat what I wanted, jump back on the fitness wagon, and not miss a beat.


RIGHT.

Yes, the first 3-4 weeks of the year were far more challenging for me. Paying the price.

But the good news is, you know what to do, how to do it, and you're GONNA do it. I'm sure of it.

And that avatar.....? I wish. But thanks for the positive mention.
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Old 02-03-2009, 08:56 AM   #1095
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Lisa,

So if I eat say three Tbs of F/O per day, that's .60 oz -- not even an entire ounce -- how "harmful" can the aspartame be?

I'm gonna weigh the pros/cons here. Having the fiber is more important that a small dose of aspartame.

I know some people have to steer clear completely, but in my case I can afford to be "gray" in this area.
True it's different for each of us and the bonus is that Fiber One tastes good too. The High Fiber Cereal from TJ's is really good too and only $1.99 a box. I luv Fiber One in my yogurt too.
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Old 02-03-2009, 06:56 PM   #1096
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[COLOR="Sienna"]TUES FEB 3

Today was a low to med carb day, carbs eaten at Meals 2 and 3.

Today went well until this evening around 7:30. I became really hungry, and I didn't want to eat more calories, but I didn't want to go to bed with tummy growling. So I ate a wee bit of cream cheese and turkey. Drank water. I was okay after that. Hunger a little more pronounced today. Carbs higher than yesterday, but today was more strenuous workout wise.

TOTALS

1791 CALS

34% PROT....155 GR
19% CARBS...98 GR
....... FIBER....20 GR
42% FAT........85 GR

Tomorrow I'm gonna back down on carbs a bit. It will be a Callanetics day, and maybe light cardio in the PM.
[/COLOR]
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Old 02-04-2009, 08:02 AM   #1097
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Morning Twyla! Now I did it-I jinxed myself talking about Fiber One with you! I used to make chocolate haystacks with this-melt Lindt chocolate and dump in some Fiber One and drop by tbls on wax paper to harden. Now I'm craving those darn things in the worst way! :blush: Glad to see you're doing well.
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Old 02-04-2009, 08:30 AM   #1098
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Oh wise one, glad to see you doin so good. Have a good 'un x
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Old 02-04-2009, 03:45 PM   #1099
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Quote:
Originally Posted by lisabinil View Post
Morning Twyla! Now I did it-I jinxed myself talking about Fiber One with you! I used to make chocolate haystacks with this-melt Lindt chocolate and dump in some Fiber One and drop by tbls on wax paper to harden. Now I'm craving those darn things in the worst way! :blush: Glad to see you're doing well.
Lisa....these sound DELISH! Making a mental note for pre-TOM horrors....handy info!

Hey, Glam (hang in there)

[COLOR="Sienna"]WED FEB 4

My aim today was a low carb day. I was curious to see how my appetite would pan out today, after yesterday's hungries. Remarkably, it was suppressed today. Good.

Did the very early morning Super Callan, and 18 mins of s/s cardio after work. Five meals, two snacks (morning and afternoon, 150 cals each). I've had dinner and I'm quite satisfied.

If I get hungry later, I'll have a protein shake.

I perceive -- just by my inner sensory perception, not just by what I see in the mirror -- a change in my metabolism. I know good things are happening. Can't explain it, but I can feel it. Weird.

Tomorrow's carbs will be med or medium low, as will Friday. Saturday will be my high cal and high carb day.

TOTALS

1584 CALS

PROT 38%....... 146 GR
CARBS 12%........ 54 GR
FIBER 17 GR
FAT 50%........88 GR
[/COLOR]
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Old 02-05-2009, 06:46 AM   #1100
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Lisa....these sound DELISH! Making a mental note for pre-TOM horrors....handy info!

Hey, Glam (hang in there)

[COLOR="Sienna"]WED FEB 4

My aim today was a low carb day. I was curious to see how my appetite would pan out today, after yesterday's hungries. Remarkably, it was suppressed today. Good.

Did the very early morning Super Callan, and 18 mins of s/s cardio after work. Five meals, two snacks (morning and afternoon, 150 cals each). I've had dinner and I'm quite satisfied.

If I get hungry later, I'll have a protein shake.

I perceive -- just by my inner sensory perception, not just by what I see in the mirror -- a change in my metabolism. I know good things are happening. Can't explain it, but I can feel it. Weird.

Tomorrow's carbs will be med or medium low, as will Friday. Saturday will be my high cal and high carb day.

TOTALS

1584 CALS

PROT 38%....... 146 GR
CARBS 12%........ 54 GR
FIBER 17 GR
FAT 50%........88 GR
[/COLOR]
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Old 02-05-2009, 08:06 AM   #1101
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[COLOR="DarkOrange"]I think I've got my groove back!

Wow. Nutrition is 80% of it -- at least!
[/COLOR]

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Old 02-05-2009, 10:00 AM   #1102
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Good stuff T - so happy for you!! Guess who is down 5??!!
Thanks for everything. xoxo
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Old 02-05-2009, 11:12 AM   #1103
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Originally Posted by WATCH-ME-SHRINK View Post

[COLOR="DarkOrange"]I think I've got my groove back!

Wow. Nutrition is 80% of it -- at least!
[/COLOR]

Congrats! I think I am finding my groove also-I am feeling good and healthy and am exercising again. Now maybe some of this stubborn fat will move!
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Old 02-05-2009, 03:29 PM   #1104
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G! Way to go on the loss! You know what you're doing, don'tcha?

Lisa, saw where you've joined the Extreme Team. Good for you! That's likely on my to-do list at some point. I want to research it more. Good job on the focus.
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Old 02-05-2009, 03:37 PM   #1105
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[COLOR="Sienna"]THURS FEB 5

Felt really good all day today. The feel-good thang goin' on .... it just feels right! I'm looking forward to a carb up day....getting a little low on energy workoutwise.

I was trying to keep fat at 75 gr or under today, mostly just to see if I could, and also because my carbs were up somewhat. I wanted to see how I felt with less fat grams. TOM is over, so I didn't think it would be as big of a deal. Seemed to do fine.

My %'s seem a bit lopsided, if you look at this from the typical carb-rotation-macro scenario, but I was aiming for low to med carbs today. I figured I could handle a high protein day now and then.

Maintenance level cals, or close.

Heavy workout day today. Kicked my butt.

Tomorrow is weigh day. I gotta do it. I just hate scales.

TOTALS

CALS 1932

PROT.......245 GR...52%
CARBS......95 GR...17%
FIBER.......19 GR
FAT...........63 GR....29%
[/COLOR]
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Old 02-06-2009, 07:00 AM   #1106
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[quote=WATCH-ME-SHRINK;11531596]G! Way to go on the loss! You know what you're doing, don'tcha?

Thanks T - I think I know what I am doing now. I'll get there. I'm sure I will! Woke up with a bad tummy this morning, may be a bug, may be the meds. But I'll keep at it. Am gonna do induction for another coupla weeks, just to get the WL going properly. I think I need to convert the percentages to grams - for my own sanity for now till I get used to it.
Gonna go back to bed now. Have a good day and a fab weekend!
G xoxo
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56
lbs to go....


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Old 02-06-2009, 04:34 PM   #1107
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[COLOR="DarkOrchid"]
GO TWYLA! GO TWYLA! GO TWYLA!
[/COLOR]


Quote:
Originally Posted by WATCH-ME-SHRINK View Post

[COLOR="DarkOrange"]I think I've got my groove back!

Wow. Nutrition is 80% of it -- at least!
[/COLOR]

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Old 02-08-2009, 05:52 AM   #1108
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[COLOR="Sienna"]UPDATE:

Friday's weigh in showed one pound down from last weigh in. I'll take it.

Out of town with son on college visits/recruit stuff. No time to post. Staying on plan.

Due to change of plans and travels, switched high day to Friday, and Saturday and Sunday are low days. So far so good. I didn't get to work out at all yesterday (Saturday), but maybe my body will thank me for it. Hope to get home this evening in time for a run...better weather!
[/COLOR]
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Old 02-09-2009, 06:03 AM   #1109
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[COLOR="Sienna"]
Catching up:

FRIDAY FEBRUARY 6 - High day

TOTALS: 2204

PROT..........179 GR.....33%
CARBS........216 GR....32%
FIBER...........43 GR
FAT..............53 GR.....22%

No tracking on Saturday/Sunday due to travel; low to very low carbs.

Monday - February 9 will be medium day.

Two-week jury trial starting today. Looking forward to a good week.
[/COLOR]
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Old 02-09-2009, 04:11 PM   #1110
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[COLOR="Sienna"]CARB ROTATIONS: MONDAY FEB 9

Today was a low/med carb day. Tried to keep cals below 1700. I switched workouts (Monday with Tuesday) since tomorrow is back to a low carb day, and I'll need less energy for that workout.

TODAY'S TOTALS:

CALS 1723 (almost made it)

PROT..........169 GR.....39%
CARBS.........98 GR.....21%
FIBER..........21 GR......
FAT..............75 GR.....39%

I'm hungry. I know it's because I had a heavier workout day, and because my metab is churning.
But I'm resisting the temptation to eat.
I can do this.

Just Watch Me.


[/COLOR]
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