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Old 02-20-2009, 04:45 AM   #1141
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Originally Posted by WATCH-ME-SHRINK View Post
[COLOR="Sienna"]FRI FEB 20 - WEIGH DAY.

[COLOR="Green"]DOWN
ANOTHER
POUND
[/COLOR]
[/COLOR]
WTG!
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Old 02-20-2009, 06:28 AM   #1142
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Thank you, G, and Vanessa.

I am happy the scales show a loss, considering TOM is only a couple days away. This is a good manifestation that my efforts with the carb rotations combined with my workouts are paying off. Now I just need to be patient for the next 7-8 days and try to "be good" before the storm.

Vanessa, I LOVE THOSE LITTLE WEIGHT-LIFTER SMILEYS! Very cute!
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Old 02-21-2009, 01:03 AM   #1143
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[COLOR="Sienna"]3:52 A.M.
CAN'T SLEEP
BEEN UP SINCE 3:00.

Made the mistake of having coffee late yesterday afternoon, two big cups. I was craving somethinig sweet, so I had coffee with 1 scoop of protein powder, 1/2 T of hot water, 1 tsp of nat PB , and 1 T of flax stirred together, to make like a mousse/pudding whatever. It was very good. Hit the spot. But the coffee at that hour?

Friday, had dinner out at Applebee's around 7:30, and enjoyed two glasses of Chardonnay with my salad. I was planning a high carb day for today, Saturday. I probably should have planned Friday's food better, because I ended up with more carbs than I had targeted. Before Applebee's and the wine, my carb count was 32 gross carbs for the day, and after dinner, it shot up to 76 gross for the day. My only workout was Super Callanetics.

I plan on getting in my best, most intense workout for the week today, so I'll just have to see how things go with my meals and energy levels.

FRIDAY'S TOTALS:

CALS 1790

PROT.....183 GR.....41%
CARBS.....76 GR.....16%
FIBER......11 GR
FAT..........62 GR.....31%




[/COLOR]
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Old 02-21-2009, 04:12 PM   #1144
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[COLOR="Sienna"]SAT FEB 21

Today was a great day. My workouts were intense, and it felt good pushing myself. My energy levels weren't as high this morning as I had hoped they'd be, so I went ahead with a high carb day for the boost, and allowed myself maintenance level cals. I'm feeling good things. I know my body is liking what I'm feeding it, and it's responding as I'd hoped.

All carbs were clean/healthy today, with the exception of 1/2 c of lowfat caramel icecream and 2 servings of [COLOR="Red"]Cracker Jacks.[/COLOR]

TOTALS

CALS 2022

PROT.....165 GR.....33%
CARBS...274 GR.....48%
FIBER......41 GR
FAT.........33 GR......14%
ALCOHOL 10 GR.......3% (one small glass wine)

WORKOUTS:

20 MINS LOWER BODY WEIGHTS
25 MINS UPPER BODY WEIGHTS
18 MINS ELLIPTICAL S/S CARDIO
40 WALKING LUNGES
35 MINS RUNNING ON TRACK, INTERVALS
RUNNING BLEACHERS, UP/BACK 12 X

Tomorrow will be a low carb day. My plan is to keep it at 50 or below, and cals at about 1500.
[/COLOR]
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Old 02-22-2009, 04:53 AM   #1145
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Hi T. Thanks for the info on weights! I will take a look at it this week. I'm finishing up a class and it is ALL day on Sat so weekends are busy for me. Today I will spend time helping my son with all his make-up work from last week (he was sick).

Sounds like you are really coming along. I'm still having difficulty, but plan to refocus and get right back on track on Wed (I'm giving up sugar for Lent).

Hugs and best wishes, K
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Old 02-22-2009, 05:28 AM   #1146
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Hey, Kelley.

I'm sad that you've hit a wall -- whether it be mental of physiological. It's tough when that happens.

Do you have a journal? If so, I've never seen it. I wish you did. I'd visit often.

I was just reading the last page on the WCCLC thread, trying to see what you'd been into.

Let me know if I can help you out in any way. You know I will be there.

Have a great Sunday.
[COLOR="DarkOrange"]Blessings.[/COLOR]
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Old 02-22-2009, 05:19 PM   #1147
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[COLOR="Sienna"]SUNDAY FEB 22

My biggest woo-hoo of the past week is that I did NOT gain AT ALL with TOM this month. That means, that the typical "water weight" that accompanies this time of the month would translate into the likelihood that I've lost even more fat than I realize in the last week or two. I always show an increase on the scale of at least 2-3 lbs, and sometimes as much as 5-6 lbs, depending on salt intake, etc.

SWEET.

Today's totals:

CALS 1510

PROT.....132 GR.....35%
CARBS....53 GR......12%
FIBER.....19 GR
FAT.........87 GR......51%

WORKOUTS:

20 mins HIIT
5 mins abs

Tomorrow will be a low to medium carb day.
[/COLOR]
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Old 02-22-2009, 06:09 PM   #1148
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Old 02-23-2009, 03:17 PM   #1149
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[COLOR="Sienna"]MON FEB 23

Today was a low-med carb day, with an aim to keep cals at 1600 or under. The day began with Super Callanetics, and the plan was to try to get in a little cardio after work.

When I got home, I was very hungry. I ate a [COLOR="Green"]balanced[/COLOR] meal, carbs for good measure, and laid down to read a little, rest, then put in the cardio. I was feeling a little tired -- might be hormone related -- so after a quick power nap, I changed clothes, tried to do the cardio, and I noticed I was a running low on energy. I did 12 mins, then switched gears and put in 15 mins of leg work instead. (Ouch)

Followed this with a bit of whey protein, 1/2 c Cheerios and 1 Tbs of dried u/s fruit.

So my eats for the evening, though somewhat odd for dinner fare, hit the spot for my tummy and nailed my need for nutrients. Sometimes it's okay to march to a different drummer.

TOTALS:

CALS.....1542

PROT......177.....46%
CARBS....104.....22%
FIBER.......28
FAT...........50.....29%

Tomorrow I'll keep carbs between 100-125 (gross), but try to keep cals at around 1800 or under. It's a TJ & Abs day, and it always wipes me out and sends my hunger out the roof.
[/COLOR]
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Old 02-24-2009, 05:52 AM   #1150
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Hi T! Yes, I do have a journal. It has just been so long since I posted. I'm getting back on track and start posting more to my journal and working on me. Look forward to your visits! Thanks for everything.
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Old 02-24-2009, 06:24 AM   #1151
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Originally Posted by kelley17 View Post
Hi T! Yes, I do have a journal. It has just been so long since I posted. I'm getting back on track and start posting more to my journal and working on me. Look forward to your visits! Thanks for everything.

Yes, Kelley, by all means, don't neglect writing a journal. Think of it as "Project Me," your road to personal transformation and better health. Journal your thoughts, feelings, and make correlations between good days and bad days. Try to find triggers that affect you positively or negatively. Establish patterns of success by daily accountability through your personal actions and choices.

My journal has become a huge comfort and relevation toward achieving my personal goals.

It's "Me Time," girl. Go for it.
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Old 02-24-2009, 04:20 PM   #1152
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[COLOR="Sienna"]TUES FEB 24

Well, target wise, I was fine on calories, and only exceeded carb targets by about 9 carbs. Today would definitely be considered a deficit day on calories, factoring in TDEE. Good. It's what I was hoping to do anyway.

I changed my workouts for the day. Began with a 7-min cardio warmup, and then did 30 mins of UB weight training, no resting, followed by 20 mins of Ab Jam. After work I ran on the track, intervals, and sprinted the last 2 mins, for a total of 30 mins. What a rush....LOVE, LOVE, LOVE TO RUN. What a mood enhancer. Just cannot beat the feeling that running gives. I know I could have run longer.

So I'm easing back into my running, and I plan to match and then exceed where I left off in December.

Good energy all day. Satiety is solid.

I am totally focused. Totally balanced. Totally in the zone.

It's all good.

TOTALS:

CALS 1658

PROT.....197 GR.....48%
CARBS...144 GR.....31%
FIBER......26 GR
FAT..........41 GR.....22%

Due to this week's crappy weather forecast beginning Thursday, I won't be able to get in another run until Saturday, so I need to seize the moment and go with a run for tomorrow. I need more carbs on running days, so I'll go ahead with med-high carbs tomorrow, then finish out the week with two lowish carb days, to prime my body for Saturday's high day.

Gotta love the high days.
[/COLOR]
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Old 02-24-2009, 06:19 PM   #1153
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[COLOR="Sienna"]

Gotta love the high days.
[/COLOR]
The love of a high day, nothing like it, nothing better.
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Old 02-25-2009, 02:25 AM   #1154
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Exactly.
And whoever said it, I echo it:
They keep me sane!

Plus, they keep me coming back for more.
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Old 02-26-2009, 04:05 PM   #1155
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[COLOR="Sienna"]THURS FEB 26

Yesterday was a high cal, high carb day. I was B*tchy all day, rollercoaster mood swings, and dealing with a nagging, resurfaced injury. Workout in a.m. was mostly cardio and ab work, 1 hour.

Today, a new day, cals and carbs both in check, carbs lower.

Workouts:
15 mins s/s cardio a.m.;
25 mins UB weights and 16 mins HIIT p.m.

TOTALS

CALS....1434

PROT.....178 GR....49%
CARBS....51 GR....13%
FIBER.....13 GR
FAT.........64 GR....40%
[/COLOR]
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Old 03-01-2009, 10:01 AM   #1156
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[COLOR="Sienna"]UPDATING:

FRIDAY - LOW CARB - Callanetics, some cardio

SATURDAY - MED CARB, FULL BODY WEIGHT TRAINING, 45 MINS S/S CARDIO (long power walk)

SUNDAY - LOW CARB; PLANNED WORKOUTS WILL EITHER BE 20 MINS OF HIIT OR A 45 MIN POWER WALK

Feeling frustrated with my pulled abductor muscle. It was initially injured late fall, and from time to time the pain/tenderness will resurface. Can't pinpoint which workouts seem to trigger it more. I'm too stubborn to sit and do nothing. I'm confused: Some sources say it happens with sudden movement, jumping, etc. Other sources say it can happen with squats.

Taking ibuprofen as needed. Last week being a heavy "leg" week may have aggravated it.

Wait and see.

Regardless, feeling on track with nutrition and energy levels. I feel my body responding. It's a good feeling.
[/COLOR]
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Old 03-01-2009, 04:14 PM   #1157
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[COLOR="Sienna"]It's apparent, after much soul searching, reading, and reflecting on my progress the past 3 weeks, patience truly is critical for the rewards. It's funny how day to day, perceived progress can seem very slow, even at times at a standstill. Keeping with the program, working hard, staying focused (even on crappy days), riding out the storms, one day -- sooner or later -- you begin to see the transformation. It's as if fast forwarding the picture of your progress to 3x, you can see your body morphing clearly before your eyes! Hmmm. It was happening all along. And you find yourself pleasantly surprised.

And it clicks. It's all been worth it...it's paying off...if only I keep my eye on the ball and continue to exercise patience.

Very cool. Liberating. Rewarding indeed.
[/COLOR]
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Old 03-01-2009, 04:25 PM   #1158
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A very interesting reflection indeed T. Sorry that your knee injury has resurfaced - do you see anyone about it? Just a question but would a knee support help for when you exercise?
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Old 03-01-2009, 05:01 PM   #1159
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G, thanks...it's not my knee, it's my inner thigh or abductor muscle.



It feels much better than it did last week. Funny thing is, the tenderness comes and goes. I'm doing more stretching for those muscles to help ease the tightness. I think they just take time to heal. But thanks for your kind well wishes.

I think I'll just need to put running on the back burner for 2-3 weeks and see how it responds.
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Old 03-01-2009, 06:18 PM   #1160
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I have no idea why I said knee, I know you said abductor I blame the fact its late, and I'm a little medicated. I was thinking of when I used a knee support for an old knee injury, and my sports teacher would use a thigh wrap, they can be quite helpful, but I think it depends on the kinda pain and injury.
It may be best to put running aside for a short while in the grand scheme of things. Hey there are plenty of other exercises you can be doing without putting it under too much strain...
Have a fab day, and a wonderful March x
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Old 03-02-2009, 02:12 AM   #1161
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[COLOR="Green"]T.O.M. OVER.

DOWN 2 LBS SINCE LAST WEEK'S WEIGH IN!!!



[/COLOR]
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Old 03-02-2009, 05:15 AM   #1162
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Hi T, checking in with you!

Guess what? I got picked to try out a new diet for Woman's World. I started on Friday and it ends this Thurs. It is a diet out of UCONN - you walk 12,200 steps a day and eat a lean protein, complex carb diet with raisins added. The first 2 days I felt bloated and gross, I've been carb cycling and even on my high carb days I didn't do this many (cereal or toast in am, lunch salad w/crackers or mini pizza made on ww english muffins and spinach salad, dinner asian beef salad w/rice noodles and veggies, fish w/sweet potato and broccoli, or chick w/veggies and rolls. snacks include apple w/string cheese, toast w/pb, 100 calorie snack pack. All while eating 1.5 oz of raisins with breakfast, lunch and at least one snack.

I think it is shaking up my body and it is so nice to have fruit again. Will I keep with this Diet after the trial - probably not - not enough choice. But I like the fact it has helped get me out of my eating funk and I think I can easily go back to my carb cycling after this.

Take care and stay warm and I hope your inner thigh is feeling better!
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Old 03-02-2009, 05:26 AM   #1163
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Another weightloss T - fab job!! Especially with TOM!!
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Old 03-02-2009, 04:18 PM   #1164
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[COLOR="Sienna"]MON MAR 2

Thrilled with a five-pound "FAT LOSS" for the month of February. Onward to lean.

Med carb day today.

TOTALS: 1798

PROT......211 GR....47%
CARBS....107 GR....21%
FIBER.......23 GR
FAT..........69 GR....34%

A.M. - 1 hour Super Callanetics
P.M. - UB SPLIT w/ Circuit Cardio, 35 mins
[/COLOR]
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Old 03-02-2009, 05:58 PM   #1165
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[COLOR="Sienna"]MON MAR 2

Thrilled with a five-pound "FAT LOSS" for the month of February. Onward to lean.

Med carb day today.

TOTALS: 1798

PROT......211 GR....47%
CARBS....107 GR....21%
FIBER.......23 GR
FAT..........69 GR....34%

A.M. - 1 hour Super Callanetics
P.M. - UB SPLIT w/ Circuit Cardio, 35 mins
[/COLOR]
Very nice. Great numbers also.

Last edited by btinc; 03-02-2009 at 06:04 PM..
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Old 03-03-2009, 03:46 PM   #1166
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[COLOR="Sienna"]Thanks, G and [COLOR="Navy"]btinc[/COLOR].

TUES MAR 3

Today I had planned to vary my carbs a bit, but I hadn't thought my menu through thoroughly enough, so I ended up with another med carb day. Very similar to yesterday's.

Good satiety all day. Clothes noticeably looser. Liking the definition I'm seeing. The nutrition has been key. (Thank you, Btinc)

Dinner was awesome: Grilled T-bone, brussel sprouts, and protein pudding for dessert. My son devoured his steak (the biggest) and scarfed all remnants. He had just come back from working out, and he was starving, so he was zealously putting it away in haste. The boy loves his steak!

TODAY'S TOTALS:

CALS 1671

PROT....198 GR....47%
CARBS..106 GR...22%
FIBER.....26 GR
FAT........ 61 GR....32%

WORKOUTS:

A.M. - Abs, 17 MINS; 25 mins Turbo Jam w/weights
P.M. - HIIT, 20 MINS

I may go up in carbs tomorrow. It's leg day.
[/COLOR]
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Old 03-04-2009, 07:27 AM   #1167
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Good satiety all day. Clothes noticeably looser. Liking the definition I'm seeing. The nutrition has been key. (Thank you, Btinc)
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Old 03-04-2009, 10:18 AM   #1168
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T - tell me more about this protein pudding...
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Old 03-04-2009, 10:35 AM   #1169
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Yep, G, you can eat this!



2 Tbs of Protein Whey Powder (your choice of flavors, I use Butter Toffee or Vanilla)
Splash of hot water (I like my pudding warm)
1/2 tsp of nat PB
1/2 packet of Splenda

Stir and enjoy! It hits the "sweet spot" every time.

(I've also used this recipe to make Protein Cookies -- add an egg white and nuke -- or I've stirred in chopped almonds, or Fiber One, or Coconut Oil in place of the PB, just use variations)
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Old 03-04-2009, 10:41 AM   #1170
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YUM!! Sounds so good. I've noticed since I started LCing, I have little or no sugar cravings. I love it. Sometimes I fancy something sweet, but not candy or chocolate sweet, a pudding or something you know? I didn't think I could go a day without chocolate - its nearly a month since I even had a bite - don't miss it at all!! The cookies sound good - be nice with a cup of tea.
I have a plain Whey Powder here, do you think I could add SF syrup to flavour?
G x

(Also I replied to your message on my thread too)
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