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Old 02-10-2009, 04:54 AM   #1111
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Old 02-10-2009, 04:08 PM   #1112
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[COLOR="Sienna"]
[COLOR="Purple"]DAISY![/COLOR]

FEB 9

Today my hunger was more manageable than yesterday. Yesterday was a 10 on the hunger scale.

Lower carbs today, higher fat, calories sort of avg.

One hour 18 mins of workout time today.

Tomorrow is a low-med carb day, but I'm due my weight training workout, so I may need to be more medium than low. We'll see.

TOTALS: 1855

PROT.....215 GR....47%
CARBS....54 GR.....11%
FIBER.....14 GR
FAT.........93 GR....45%

Limits begin where vision ends.
Visualize success and give yourself permission to win.

[/COLOR]
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Old 02-12-2009, 01:56 AM   #1113
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[COLOR="Sienna"]CARB ROTATIONS
WED FEB 11

Power was off from a wind storm last night from 5:40 p.m. yesterday (the 11th) until this morning at 4:30 a.m.

Yesterday's workouts went fine energy wise, but I knew, after three consecutive days of true hunger, not cravings, that I may need to increase calories and/or carbs today. My body was signaling me loud and clear.

So I decided to eat as needed, and I allowed carbs to be a bit higher, keeping fat lower, and monitored my hunger accordingly.

I ended up not going as high in calories as I thought I might, but my carbs were increased, and they seemed to be what I needed. I pushed through HIIT after work better than I would have had I not increased my fuel.

My hunger is quite evident this morning as I sit here ready to begin my workout. Feed me.

Total workout time yesterday:
45 mins weights & 7 mins s/s cardio;
20 mins HIIT (p.m.)

TOTALS:

CALS 1803

PROT......212 GR......47%
CARBS...142 GR......28%
FIBER......30 GR
FAT......... 53 GR......26%
[/COLOR]

Last edited by WATCH-ME-SHRINK; 02-12-2009 at 01:57 AM..
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Old 02-12-2009, 06:44 AM   #1114
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THINGS TO REMEMBER
ABOUT CARB ROTATIONS:


[COLOR="Teal"]We rotate carbs and calories
because the body will adapt very quickly.

Lowering carbs, low insulin sets you up to lose fat.

Upping carbs and calories refuels the workout and keeps the body guessing.

It will believe that food is plentiful,
and the humming metabolism keeps going.

Change your workouts, as your body will adapt to those also.

When you have a bad day, just get up and keep going.

Be resilient to failure.

Change nothing.

Just get back to consistency.

~ ~ ~ ~ ~


Author...Guess who?

[/COLOR]
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Old 02-12-2009, 09:43 AM   #1115
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Quote:
Author...Guess who?
Would that be you?
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Old 02-12-2009, 10:15 AM   #1116
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Quote:
Originally Posted by DaisyGG View Post
Would that be you?
Uh....no.

Begins with a "B."

Check out this great article regarding dietary protein and lean body mass. What a keeper.

Dietary protein increases lean mass | The Blog of Michael R. Eades, M.D.
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Old 02-12-2009, 11:02 AM   #1117
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Aaaah! He's a genius to be sure.

Timely article!
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Old 02-13-2009, 05:13 AM   #1118
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[COLOR="Sienna"]CARB ROTATIONS FEB 12

TOTALS:

CALS 1731

PROT 186 ...... 44%
CARB 42....... 8%
FIBER 18
FAT.....92..........47%

Workouts: 1 hr Super C, 15 mins cardio, 18 mins abs
[/COLOR]
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Old 02-13-2009, 05:22 AM   #1119
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
THINGS TO REMEMBER
ABOUT CARB ROTATIONS:


[COLOR=Teal]We rotate carbs and calories
because the body will adapt very quickly.

Lowering carbs, low insulin sets you up to lose fat.

Upping carbs and calories refuels the workout and keeps the body guessing.

It will believe that food is plentiful,
and the humming metabolism keeps going.

Change your workouts, as your body will adapt to those also.

When you have a bad day, just get up and keep going.

Be resilient to failure.

Change nothing.

Just get back to consistency.

~ ~ ~ ~ ~


Author...Guess who?

[/COLOR]
Hey T - that is so interesting. Gonna go check out the link. Thought I'd pop in and say hi. Haven't been great - have a lovely bug! Not been eating much. Glad to see (as always) that you're doing great! Keep well, keep smilin. I'll pop by soon. Where did you first hear about Carb/Cal Rotation? Did you read something that made it make it sense without it being too confusing?
G xoxo
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Old 02-14-2009, 08:28 AM   #1120
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[COLOR="Red"]
FEB 14

HAPPY VALENTINES DAY

Down one pound for the week. That's two....and counting.

Today will be low carb, tomorrow low carb, and high carb planned for Monday.
[/COLOR]
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Old 02-14-2009, 08:35 AM   #1121
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
THINGS TO REMEMBER
ABOUT CARB ROTATIONS:


[COLOR="Teal"]We rotate carbs and calories
because the body will adapt very quickly.

Lowering carbs, low insulin sets you up to lose fat.

Upping carbs and calories refuels the workout and keeps the body guessing.

It will believe that food is plentiful,
and the humming metabolism keeps going.

Change your workouts, as your body will adapt to those also.

When you have a bad day, just get up and keep going.

Be resilient to failure.

Change nothing.

Just get back to consistency.

~ ~ ~ ~ ~


Author...Guess who?

[/COLOR]
I love Dr Eades blog! Is this his quote?

I always feel so motivated when I stop by your journal. I hope you don't mind my asking (feel free to ignore this), How did you get to where you are? And any advice for those of us trying to get there too?

Thanks,
sandy
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Old 02-14-2009, 08:39 AM   #1122
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Quote:
Originally Posted by Glamour P! View Post
Where did you first hear about Carb/Cal Rotation? Did you read something that made it make it sense without it being too confusing?
G xoxo
G, carb rotations are, uh, let's see.......involved? It's not really confusing, but it DOES take planning, and, as I've discovered this past week, it demands far more discipline. It's supposed to help you burn fat more efficiently than a standard LC diet 24/7.

Btinc has helped me fashion a carb rotation approach, and I've researched the concept on my own from various sources.

Quote:
[COLOR="Green"]"When you get in tune with your body is when you
will really burn all the fat you desire. At some point
you will get a certain feeling in your body and you know
that you are in the "fat burning zone". You need
to understand what it feels like when your body is carb
depleted. When your goal is to lose body fat, you want
to be carb depleted but no so bad that you don't have
any energy for working out. This is kind of a balancing
act. At first you will make mistakes and you won't be
great at this, but once mastered you will know exactly
what it takes to get as lean as you desire.

Make no mistake about it, you are learning a 'skill' here....".....btinc[/COLOR]
It's an experiment. I'm gonna try to stick with it for one month, tweak as needed, then go from there.

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Old 02-14-2009, 08:48 AM   #1123
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Quote:
Originally Posted by speedymagee View Post
I love Dr Eades blog! Is this his quote?

I always feel so motivated when I stop by your journal. I hope you don't mind my asking (feel free to ignore this), How did you get to where you are? And any advice for those of us trying to get there too?

Thanks,
sandy
Sandy, thanks for stopping by. It is rewarding to me to know that my journal can motivate others.

The quote is from btinc, a wonderful friend/trainer/nutritionist (I could go on) that has taken time to show me the ropes of body composition and nutrition, how it all ties in together.

How did I get to where I am? I have a vision of being at my fittest, leanest and healthiest when I hit 50. It takes a lot of discipline, both nutrition wise and workout time, but it's so worth it to me. The biggest piece of advice I can share with you is to not get hung up on the scales; and two, find balance. Scales fluctuate daily and do not show the true picture of our success. Losing body fat is manifested in far more significant ways -- increased lean body mass, smaller size clothing, increased metabolism, etc. Balancing our nutrition AND our workouts is key to staying committed to our goals.

My journey is far from uncomplicated (witness my journal), but it's an ongoing journey of learning.

My best to you and to your fitness goals.
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Old 02-15-2009, 04:39 PM   #1124
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[COLOR="Sienna"]
SUNDAY FEB 15

Today has been low carbs. Tried to keep cals under 1700. Almost made it.

Spent a good bit of time (too much time) trouble-shooting my audio driver snafoos. Began exp'g skipping with all audio files (music, video, wav files, etc.) Downloaded new realtek driver, defragged, removed unnecessary background programs, and although it's improved, the skipping is still there, as well as a bit of a delay in type mode.

So, to destress ME, I hit the elliptical, then some ab work and lunges. Needed to get away from it for a while.

TOTALS:

CALS 1737

PROT......152 GR...36%
CARBS.....50 GR....10%
FIBER......19 GR
FAT........106 GR....54%

WORKOUTS:

55 mins cardio; five mins abs; lunges

Tomorrow will be a higher carb day, low fat.
[/COLOR]
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Old 02-16-2009, 08:16 AM   #1125
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[COLOR="DarkSlateBlue"]
DISCIPLINE

It's about doing the right thing and the hard thing
at a time when you'd rather be doing something else.
One day of discipline leads to another day of discipline, building body and mind simultaneously.
It's a choice we make.



[/COLOR]
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Old 02-16-2009, 09:30 AM   #1126
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[COLOR="Sienna"]It's noon, and I've eaten the same number of calories as I usually have by this time (lunch included), but I've also burned far more calories than I normally do by this time of day, this being my heaviest workout day of the week (Saturday usu is, but I'm off today, so I switched).

I'm feeling totally [COLOR="SeaGreen"]balanced[/COLOR] satiety wise. I'm not hungry, not craving, energy is above avg (163 carbs today, only 12 gr of fat). It's a great feeling.

I'll begin tapering to fibrous carbs for the rest of the day. It's days like this that make returning to low carb very uninviting.

Workouts today:

22 mins LB weights
25 mins UB weights
6 mins Abs
33 mins cardio (with intervals)

Think I'll go shower, then get some cleaning done.

[/COLOR]
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Old 02-16-2009, 11:32 AM   #1127
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T - love the quote and the pic! Where do you get them from! I've just written that out and stuck it up!
Glad you had a good day!
G x
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Old 02-16-2009, 01:31 PM   #1128
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G, I read a lot of fitness articles. That was one I came across today that SHOUTED at me. The pics are just favorites that I save.

Good day?

HECK YEAH I'M HAVING A GOOD DAY!

It's been almost 2 weeks since I've been this satisfied, balanced and not starving to death.

I want every day to be like this.

THIS IS WHERE IT'S AT.
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Old 02-16-2009, 03:14 PM   #1129
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[COLOR="Sienna"]END OF DAY TOTALS

Finished with dinner. Unless I get hungry a few hrs from now -- and if I do, it will be 1/2 tsp PB w/ 1/2 protein shake -- these are the day's totals:

CALS 1657

PROT......139 GR.....33%
CARBS....230 GR.........50%
FIBER.......42 GR (?)
FAT..........32 GR....17%

It's awesome to feel so balanced and satiated with THESE numbers, and esp when you factor in the workout expenditure of calories. I was gonna allow myself to go to 1800-1900 today. But it just wasn't a necessity hunger wise.

Gonna re-eval carb levels for this week's rotation. I think I need more for balance.

[/COLOR]
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Old 02-17-2009, 02:27 PM   #1130
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[COLOR="Sienna"]TUES FEB 17

It's 5:20 p.m., just finished "dinner," and I'm headed out the door for a meeting, doubtful I'll have time to log later, so here goes.

My goals for TODAY were to keep cals under 1600, keep fat between 30-35% PER MEAL, and keep carbs between 70-90 net.

Today was a light day, only Super Callanetics. Tomorrow is TJ and I'll need more carbs, so upping again tomorrow slightly. Thinking about having some carbs at 4:00 a.m. when I usu get up to potty anyway, that way they'll have time to digest and fuel me up by the time I work out at 5:30 a.m. Not sure yet.

TOTALS:

CALS 1486 !!!

PROT.....164.....44%
CARBS...100.....23%
FIBER......30
FAT..........55.....33%

These totals include a snack later tonight (113 cals, 61P/6C/27F).

Intense DOMS in lower body today.

Major vigilance. Feels good.
[/COLOR]
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Old 02-18-2009, 03:16 PM   #1131
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[COLOR="Sienna"]WED FEB 18

Today was my intense cardio day, so I needed endurance, number one; and two, I knew it would fire up my hunger furnace as the day passed. Usu does. Add to that, I'm about four days away from TOM. So my hunger levels could be elevated from pre-H stuff, and that might even explain why I was soooo hungry last week. Sometimes my hunger increases a week out, sometimes just a few days before. Never know.

I felt nauseous after my workout this morning, the exhausted/nauseous feeling. Took in a bit of whey protein and some fruit and rice cakes. I was fine later.

So. I decided to put my carbs about where they were yesterday, and if necessary, go from there. I experienced amazing satiety all day, up until about 4:30. I've now had dinner, and I'm not starving, but I'm not what I call satisifed/full. So I'll try to hang in there, since I want to keep cals at a deficit for at least three days in a row, but if I can't hang, I'll deal with it later. Maybe a protein shake or a tsp of nat PB will satisfy later.

Today's workouts:

40 mins Turbo Jam w/weights; 10 mins Ab Jam
60 walking lunges w/wts
3 sets squats

TOTALS:

CALS 1530

PROT.....184.....48%
CARBS...104.....21%
FIBER......29
FAT..........47.....27%

Tomorrow is upper body and s/s cardio.[/COLOR]

Last edited by WATCH-ME-SHRINK; 02-18-2009 at 03:25 PM..
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Old 02-19-2009, 04:23 AM   #1132
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Now this is what I call focus. Rock it!
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Old 02-19-2009, 08:17 AM   #1133
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Now this is what I call focus. Rock it!
Wisdom, by reflection, imatation, and experience. It requires wisdom to understand wisdom: the music is nothing if the audience is deaf.
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Old 02-19-2009, 08:23 AM   #1134
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Hey T! Sounds like you are really getting back on track! I'm still floundering a bit. I have a question for you -

I'm checking into some fitness DVDs (weight training) and I wanted to know your take on Joyce Vedral or Jari Love - both seem to have a bunch of weight lifting DVDs and even have some new ones coming out.

Thanks for your expertise!
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Old 02-19-2009, 01:21 PM   #1135
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Quote:
Originally Posted by DaisyGG View Post
Now this is what I call focus. Rock it!



... because I want it bad!
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Old 02-19-2009, 01:23 PM   #1136
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Quote:
Originally Posted by btinc View Post
Wisdom, by reflection, imatation, and experience. It requires wisdom to understand wisdom: the music is nothing if the audience is deaf.
[COLOR="DarkRed"]My Maestro[/COLOR].
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Old 02-19-2009, 01:31 PM   #1137
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Quote:
Originally Posted by kelley17 View Post
Hey T! Sounds like you are really getting back on track! I'm still floundering a bit. I have a question for you -

I'm checking into some fitness DVDs (weight training) and I wanted to know your take on Joyce Vedral or Jari Love - both seem to have a bunch of weight lifting DVDs and even have some new ones coming out.

Thanks for your expertise!
Kelley, you know what? I've heard a lot of good things about those two, but can't speak from personal experience. I did try one of Jari Love's DVD's once, but I didn't care for her "style," and she lost me after one session. As I recall, it was slow-paced, a lot of hurry-up-and-wait stuff, or something -- too much chatting? I can't recall. Something to that effect.

Might have just been that particular DVD, and others may be better. But I want to get in and get at it, move on, accomplish something for my time spent. KWIM?

If you're just starting with weight training, I have two of Kathy Smith's DVD's, and they're a good place to start. I think the one that seems to be most popular is Lift Weights to Lose Weight (UB, LB, & Abs)

Also, you can learn a lot about muscle groups and form from this site, which teaches by description and video, and it's very specific for each muscle group you're working:

Exercise & Muscle Directory

I love working shoulders and triceps most, so I have used many of these how-tos's to fashion my own routine when I work that split.

Take a peek and let me know what you think.
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Old 02-19-2009, 03:44 PM   #1138
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[COLOR="Sienna"]THURS FEB 19

Travelled today on another college visit with my son. Pre w/o and breakfast at home: safe.
I took string cheese, one ounce of walnuts and 2 Tbs of nat PB in a little container for snacks in case they were needed. I ate the string chz and the walnuts.

Lunch was eaten at one of the campus cafeterias, and I had a salad, all good choice toppings, but mindlessly put an ample helping of Ranch on top before I realized it... And proceeded to eat all of it. :blush: The coaches teased me about my selection. A salad? That's all? (But it was topped with tuna and a thin slice of lean ham!)

So I didn't get to tally my totals until just a few mins ago, and realized I overshot my target calories by about 240ish. I KNOW my raging hunger is hormonal right now, and it's SO HARD to suppress!

Carbs were lower today, fat higher -----not by choice, but by chance, since I was winging it all day.

Tomorrow will be a lighter workout day, another low carb day, similar ranges as today, and calories......

TODAY'S WORKOUTS:

25 MINS UB WEIGHTS
12 MINS S/S CARDIO

(Late afternoon)
25 mins HIIT
18 mins Ab Jam

TOTALS:

CALS 1739

PROT.......154 GR.....35%
CARBS......83 GR......16%
FIBER.......22 GR
FAT..........94 GR.....47%

[/COLOR]
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Old 02-20-2009, 02:19 AM   #1139
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[COLOR="Sienna"]FRI FEB 20 - WEIGH DAY.

[COLOR="Green"]DOWN
ANOTHER
POUND
[/COLOR]
[/COLOR]
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Old 02-20-2009, 04:02 AM   #1140
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WTG!!
You know...I can be having a really bad day, I come online, check your thread and I feel somehow better, motivated.
Thanks T x
Glamour P! is offline  
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