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Old 09-06-2006, 12:51 PM   #151
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Old 09-06-2006, 03:38 PM   #152
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I enjoyed the following for my dinner (which, BTW, I feel pleasantly full and completely satisfied):

1/2 Jenny O Turkey Burger patty
2 cups shredded Romaine
1 cup mixed veggies (mushrooms, peppers, etc.) sauted in 1 tsp butter
1 T shredded Parmesan
Salad spray
1/2 c fat-free cottage cheese
2 T Choc Whey Protein
1 T Crushed, toasted almonds
1 T unsweetened, toasted coconut
1 T Almaretto S/F Davinci's
Coffee with fat-free creamer


Calories: 327 46P, 18C, 36F

If I get hungry later, I'll eat either a boiled egg, or a slice of 2% PJ cheese.

All of my complex carbs (oats, Light Eng Muffin, 1/2 pita pocket) were eaten early in the day -- all before 1:30 p.m. I've had 1/3 c blackberries and one apple. Everything else was fibrous carbs.
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Old 09-07-2006, 05:55 AM   #153
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Yesterday's workouts:

40 mins Turbo Jam, 20 mins upper body weights.

Yesterday's ratios:

1612 calories (low day)

38%P (156)
32%C (120N)
27%F (48)

Today's workout so far: 1 Hour Super Callanetics
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Old 09-07-2006, 06:03 AM   #154
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Twyla--sounds like you're doing great! And, you've added in english muffins and pita bread?! Thats awesome! What brands are you using?
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Old 09-07-2006, 08:25 AM   #155
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Hi, Aber.

Haven't heard much from you lately....have you been around?

Don't read too much into my posts.....I'm actually not doing that well. I hit a FRIKKIN BRICK WALL every time TOM comes, and it upsets the apple cart, so to speak. It's like a 3 steps forward, 5 steps back kind of thing.

But I'm approaching this from every angle.

Right now I'm upping carbs a bit (again), to bring carb ratios closer to 35 - 40% ... doubt I'll get to 40, it's hard to get there and limit complex carbs at the same time.

Yes, I'm eating the complex, but mostly before 1:00 p.m., and mostly in the mornings close to my workout times.

The pita pockets, I don't know the brand...forgot to write it down, but I buy them from Kroger. They're very good. I like them toasted. Don't eat them every day, and never more than one half pocket per day.

The E. muffins are Thomas Light Whole Wheat. They one have one gram of fat per serving, 7 gr of protein, and 14 net carbs per muffin. Usually eat about 2 per week.

Theorizing this WOE is maddening.....I haven't got it as easy as you and many (most) others who are doing BFFM, but I get a gold star for trying, right?

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Old 09-07-2006, 11:40 AM   #156
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It's 2:36 p.m. on Thursday, and as of now my ratios are:

1234 cals

35%P
34%C
29%F

101 net carbs

My energy levels are still elevated.

Not as hungry today as I was earlier in the week.

One more day of "low calories," then I'll cycle up to around 2100 cals and a few more carbs for one day before I go back to lower.
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Old 09-07-2006, 06:05 PM   #157
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Twyla-Perhaps your instincts about raising your carbs was right on. I know it is still early, but it sounds as if you're doing really good.

Yes...the energy boost IS amazing. Hopefully, you'll still feel this way in a few days. I like that you're keeping your fat at a good level also in addition to the increased carbs. Monitor closely, you might have hit your macros right on target!
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Old 09-08-2006, 06:54 AM   #158
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Thanks for checking in and lending your SOUND advice, Donna. I appreciate you more than words can say.



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Old 09-08-2006, 06:59 AM   #159
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FRIDAY

Yesterday's workouts:

1 Hour of Super Callan 5:30 a.m.
23 mins of cardio (elliptical) at 9:15 p.m.

Exceeded my calorie limit yesterday by a few, because I didn't enter my M5 food into ****** before eating it, didn't realize it was so calorie dense. Wasn't even that hungry and ate all of it anyway....(why do I do that?). This is where meal "planning" comes into play. Winging it doesn't work for rookies.

Yesterday's ratios:

1812 calories (my "low day" limit is 1746)

38%P (175 g)
30%C (128 ng)
31%F (63 g)

Tomorrow is calorie up day to around 2100ish. I think I'll keep fat around 35% tomorrow, carbs 30%, protein 30%.

We'll see.
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Old 09-09-2006, 06:42 AM   #160
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DOWN TWO POUNDS!

Woo-hoo!

Saturday, Sep 9

yesterday's food grams (can't get ratios till Monday)

1655 cals (thru M5)

177 grams of protein
88 net carbs (lower than I had planned...oh, well)
66 grams fat


Today is calorie up and carb up day. Tomorrow will be back to "lower levels" for three consecutive days.

Preworkout meal and postworkout meals today, so far:

690 calories

Ratios: 30P 45C 20F

77 carbs already today! Will slowly taper toward the end of the day, esp with comples, but hope to be in the 140ish range by day's end.

Late for a trip to MU to see Son # 1....gotta run!


Last edited by WATCH-ME-SHRINK; 09-09-2006 at 06:44 AM..
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Old 09-09-2006, 07:12 AM   #161
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Just popping in to to do the "happy dance" with you...

Twyla...this is WONDERFUL!!! So while we really do not know what to "blame" this loss on, evidently something is starting to work for you.

I note that you thought you were really consuming too many calories and that you had become more strict with them, so that could be a contributing factor. -OR- You finally found a more reasonable macro split. Moving your carbs up just a wee bit and keeping your fat level at a reasonable level may also have been good 'tweaks.' As always, you will have to assess how your energy and hunger levels have been in order to understand how your body has responded.

TV talks about calorie cycling as a great method to break stalls. Perhaps you have just had one great big stall!

Regardless, it is great to see you so UP and motivated. Good job girlfriend!
__________________
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When life happens, sometimes you NEED 'Plan C'...
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Old 09-09-2006, 07:27 AM   #162
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Congrats on the 2 lbs!!!!! Sweet reward for your absolute determination and dedication!
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Old 09-09-2006, 05:47 PM   #163
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Thank you, Tashi and Donna!


I'm still floating!
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Old 09-10-2006, 05:31 AM   #164
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SUNDAY

Yesterday was a great day....Still pumped from the loss, and had great workouts, good visit with my oldest son at college, beautiful weather, shopping trip to a bulk food store that I've been wanting to visit, got some work done a hobby (sp request by a friend) that I hope to finish today.

Yesterday's foods (high calorie/carb day):

Calories 2168

36%P 199 gr
30%C 159 net
31%F 75 gr

Yesterday's workouts:

A.M. -- 40 mins Turbo Sculpt, 15 mins elliptical
P.M. -- 20 mins elliptical (interval)

Resisted the urge to weigh today....it would be nonsensical. But I plan to weigh tomorrow, Monday. That will reflect my results after one week of trying ZigZagging.

Today is back to lower calories, or 20% less than my TDEE.

I'm excited....and hopeful...and determined...and committed...and RESOLVED.
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Old 09-10-2006, 08:07 AM   #165
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
SUNDAY...I'm excited....and hopeful...and determined...and committed...and RESOLVED.
Amen to that, sistah!
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Old 09-11-2006, 05:05 PM   #166
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MONDAY.

VERY BUSY DAY....SWAMPED.

YESTERDAY'S FOOD:

1723 CALS

42%P 182 GR
27%C 112 N GR
31%F 61 GR

YESTERDAY'S WORKOUT -- SUPER CALLANETICS, 1 HOUR

I UNDERESTIMATED THE TURBO SCULPT WORKOUT ON SATURDAY! OMG.

BUTT/THIGHS BURNING WITH SORENESS ALL LAST EVENING, AND EASED UP SOME TODAY. GREAT WORKOUT....AFTERALL? MUSCLES SCREAMING FOR RECOVERY....LOOKOUT GLYCOGEN...WATER...SPONGES...

DECIDED TO DO ONLY CARDIO THIS MORNING...WELL, OKAY, 10 MINS UPPER BODY, THEN 40 MINS OF CARDIO (ELLIPTICAL)

HUNGRY TODAY. DON'T LIKE BEING HUNGRY.


Last edited by WATCH-ME-SHRINK; 09-11-2006 at 05:06 PM..
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Old 09-12-2006, 06:18 AM   #167
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TUESDAY

Looking back over last week's results, even though I ended up with a 1.8 lb loss, I think I may need to raise my fat a bit. I don't think I am strong-willed enough to resist the hungries that I've had, more often than not, since I've begun the cal/carb cycling.

For instance, yesterday was supposed to be a low cal/carb day. Hah!

Yesterday's food:

1938 calories (hardly low)

38%P 187 gr (too many)
33%C 149 NC
28%F 60 gr

I just stayed hungry pretty much throughout the day yesterday, and I fought it till I went to sleep. I tried to keep cals at my "maximum" for a low day (1746), but I knew there was no way.

Well, there's NO WAY I'm going to lose weight CONSISTENTLY eating close to 2000 calories, unless I exercise more. I don't have the time for that at this point in my life, as much as I'd like to.

So. I decided to look back into ****** entries of times when I was losing well/consistently and then read the journal "mood" entries. Found a pattern.

During the times when I was losing and feeling satiated the most was when my fat levels were 40% or above.

I then went to ****** and entered in today's menus, creating a template for a higher fat ratio.

I ended up with these figures:

1450 calories (great!)

35%P 131 gr
21%C 68 n gr
43%F 69 gr

By adding only 9 grams of fat, I was able to come up with a seemingly "doable" menu for today that I believe will keep me far more satisfied. The interesting thing is that the net carbs are about half of what they were yesterday. But the ratio of fat was an extra 15% overall. Interesting.

Anyway, this is supposed to be a low cal/carb day for me, and I'm going to give this a try, upping fats close to this level. I'm following my template meals, but will alter it if I need to.

So far feeling very good.

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Old 09-13-2006, 06:20 AM   #168
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WEDNESDAY

Yesterday was the second day of my low cal/carb day cycle.

I had intended to keep fat close to 40% to stay more satisfied and less "vulnerable," but I ended up at day's end with 35% fat. I'll try to keep it between 35-40% this week, closer to 40, then analyze at week's end to see where I stand, how I feel/felt, etc.

Taking a peek this morning, I was down another .5 lb. Yeah!

Yesterday's food:

1669 calories

41%P (170 gr)
24%C (88 N)
35%F (65 gr)

Yesterday's workout: 1 hour of Super Callan at 5:30 a.m., 15 mins of elliptical cardio at 9:00 p.m.

Today so far I've done 40 mins of Turbo Jam and 15 mins of Turbo Abs.

Feeling great. Feeling lean. I love that feeling.
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Old 09-13-2006, 06:54 AM   #169
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Twyla,

Ughh...how frustrating to have to 'drill down' to that PERFECT macro!!!! Well, at least you didn't have a weight gain with your previous experiment.

So let me see if I've got this right. You believe that your target macro split should be approx. 30% carbs/30% protein/40% fat or 30% carbs/35% protein/35% fat? I think as long as you keep close watch on your calories, either should work. Being short, I am always struggling to keep my calories in check and since I do better with a higher fat percentage, sometimes that is REALLY challenging.

Since fat is considered somewhat neutral, I think if anyone could handle the extra, it would be you since you're an exercise MACHINE...lol! You might also find that your energy level is better with the increased amount so be sure to gauge that also.

Earlier into my experiment with higher carbs, I sure did love all the extra energy (sugar rush?????) I was getting, but the resulting 'crash' coupled with the increased hunger AND subsequent mini binge, just wasn't worth it. It is sometimes difficult to accept the fact that we just don't fit the "one-size-fits-all" mentality that is so prevalent in the multi-billion dollar "diet" industry. Good thing for us, if we're smart, is that if we take time to really listen to our innner guide (as well as our LC Friends!) we might be able to find the knowledge that will insure our long-term success...

Keep listening Twyla, you'll be just fine!

Oh...and congrats on seeing that little half pound movement. You're definitely heading in the RIGHT direction!!!
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Old 09-13-2006, 07:47 AM   #170
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Donna,

I don't say this to flatter you, but I am so impressed with your level-headedness and wisdom with regards to all the knowledge you've acquired regarding fitness, LC, BFFM, etc.

I value your insight more than you'll EVER know.

You are a very kind, genuine person. It truly shows. Thanks for the encouragement.

As for the macro questions... .... yes, it's consuming, to say the least. Trying to explain my "quest" for the right macro to my husband is frustrating, because it comes across as an obsession rather than a healthy, take-charge-of-my-fitness kind of thing. He does think I'm obsessed about it, but until I find the right mix, I guess I'll have to be, right?

Actually what I'm striving for, perhaps -- not sure at this point -- is 35 protein, 25 carbs, 40 fat. Is that one oddball macro or what? I'm trying to keep all of my complex carbs in the earlier part of the day, mostly near my workouts, where I need them, tapering to fibrous mostly in the evenings. I'm limiting fruit to twice a day maximum, small servings, mostly before noon.

So far today my fat % is 37%, and I'm feeling very satisfied and "focused." Last week about this time of day I was hungry, watching the clock for the next meal. That's crazy!

I am trying to be really vigilant with my overall feelings.

So far, it's working....I think I'm slowly, slowly getting this figured out!

Now, my Q to you: Are you keeping your calories at 1600 ish for maintenace every day, or do you ever vary, or go up on the weekends, etc.? Just wondered. I'm amazed at your reduction in body fat %. You have it ALL figured out.

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Old 09-13-2006, 04:45 PM   #171
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FINALLY ordered/received the Accumeasure Body Fat Calipers.

I had been tracking measurements with online trackers, mirrors, clothes, and tape measures. Money has been tight. I always put myself last when it comes to buying stuff that I don't HAVE to have. (A mom's sacrifice!)

I had DH take my measurements three times, and I was very surprised to learn that after three tries, we got the same reading: 18.3%

I told him it must be damaged, broken, battery is dead.




He said, "I keep trying to tell you that you look great, but you think you have all of this fat to lose...what do I know?"

I'm excited, but still a bit shocked. I want to take it every few days to see if it stays consistently "accurate," realizing that it's not totally acccurate in the first place. But it's somewhere to start.

When I did the online bodytracker measurement in May when I first began BFFM, it was 23%.

Hmmmm......?
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Old 09-13-2006, 06:18 PM   #172
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Oh Twyla...you're so sweet to say those things... I am really glad to offer you some insight...having spent the better part of last year trying to figure it all out myself...Ughh...!

Yes, the constant attention to detail can be maddening and sometimes my husband just walks away shaking his head. But I do tend to have a little OCD so you'd think he'd be used to it by now

Quote:
Actually what I'm striving for, perhaps -- not sure at this point -- is 35 protein, 25 carbs, 40 fat. Is that one oddball macro or what?
NO...I do NOT think this is an oddball macro! Quite the contrary. You have been experimenting with your carb tolerance level for quite sometime and if you truly think you do better at a lower carb/higher fat level, then THAT is precisely where you should be. The only real issue that seems to 'rear its ugly head' is that when you bump your fat levels higher, then the overall quantity of food is lessened for the same amount of calories. Thus...it is very easy to consume too many calories. I have already relayed my own experience with this very issue while I was on Atkins way back. However, according to your journal, you also feel more satiated when you have higher fat and your hunger seems to stay in check. WHAT COULD POSSIBLY BE MORE IMPORTANT THAN THAT?

Look...you can eat clean, you can do the plan by the 'recommended' macro split and you can exercise until the cows come home, but if you're always hungry none of that means "spit" to your long terms goals because your hunger will always OVERRIDE EVEN YOUR BEST INTENTIONS! You are really homing in on what your ideal macro ratios are. Once you get them defined, you'll be able to solidify your meal plans and then when you "stray", you'll know exactly what to do.

Also, your TOM will continue to 'mess' with your hormones which determine your hunger and you MUST take that into consideration every month. Even to the point of setting up an emergency 2-3 day meal plan that keeps you satisfied and out of binge territory. But until you find your ideal split, you will continue to struggle with that monthly issue.

Make no mistake. You really ARE getting there. You just need to be a bit more patient. And of course, that little bodyfat experience had to help you feel a wee bit better now didn't it??????

I have just recently gone back to working part-time here on base and I'm still working on getting all my meals in on time. It's amazing how this one small change has thrown my life into total flux! Suffice it to say, that this morning I was 114 on the scale. I actually got off and then back on just to be sure the reading was right. It was. But...I checked my measurements and they have NOT changed, so I am concerned that I may have dropped a bit of LBM.

My TDEE is approx. 1800 cals and I've been keeping my calories fairly steady between 1350 and 1650 (approx. 15-20% less), but usually more on the lower end. I believe I may have stayed too low for too long and that is why I wanted to implement a stricter cycling approach. With that said however, I have not been to the gym for a week...hangs head in shame...so due to lack of my usual physical exercise schedule, I have tentatively put my plan on hold.

As I firm up my new work, shopping, cooking and exercise schedules, I believe that I'm going to push my calories up every 3rd day closer to my TDEE and then drop them back down to the 20% level I've been at for a while. This seems to work really well for me. The last time I did this after a one month stall, I dropped 5 lbs. in one month! Definitely worth a try.

Well enough about me...'cause this is YOUR journal and people reading this want to hear about YOU!!!!

Hey...don't you think that the other newbies on the BFFM board are doing really well? I'm glad that there are so many now. For a while, it seemed like the board was really dominated by more hardcore lifters. Now it's mostly 'regular' people. You are such an inspiration to them, I hope you'll continue to participate! I love your humor..."dead battery"...still laughing!
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Old 09-14-2006, 07:03 AM   #173
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Quote:
My TDEE is approx. 1800 cals and I've been keeping my calories fairly steady between 1350 and 1650 (approx. 15-20% less), but usually more on the lower end. I believe I may have stayed too low for too long and that is why I wanted to implement a stricter cycling approach. With that said however, I have not been to the gym for a week...hangs head in shame...so due to lack of my usual physical exercise schedule, I have tentatively put my plan on hold.

As I firm up my new work, shopping, cooking and exercise schedules, I believe that I'm going to push my calories up every 3rd day closer to my TDEE and then drop them back down to the 20% level I've been at for a while. This seems to work really well for me. The last time I did this after a one month stall, I dropped 5 lbs. in one month! Definitely worth a try.


Donna, thanks for sharing this valuable tidbit of YOUR journey. Having read this, it occurred to me that based solely on a 15-20% reduction of TDEE levels, but foregoing exercise for a few days or so due to a busy schedule, etc., letting our bodies rest, that at this reduction we should still continue to lose slowly, right?

So if that's true, then exercising daily IN ADDITION to the decrease of 15-20% of TDEE, should mean guaranteed, consistent fat loss, right?

Why has that not occurred to me before? By that I mean, I was operating under a guilty conscience of: Oh, my, I MUST exercise EVERY day for at least an hour, while lowering my cals down 15-20%, or else I won't lose fat/weight.

I'm not implying that I don't want to exercise...you know how I love it... .... but sometimes there are days when I'm just DRAGGING from work, kids' activities, lack of enough sleep, etc., and I still MAKE myself exercise out of this guilt syndrome/mindset, when maybe I might be better off to take a day's rest and not be afraid of regressing in progress.

Had you not mentioned this in my journal, it may not have occurred to me.

I don't know....what do you think?

Way to go on that low weight.... ..... I know you don't want to lose LBM, but doing the zig-zag thing with such good results, you know how to control it.

Yes, the BFFM board has been a blessing to me personally, and I love seeing/reading about everyone's progress, insights, recipes, etc.....so helpful!

You are a BFFM wizard. I love you!
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Old 09-14-2006, 07:10 AM   #174
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THURSDAY

Down another 1.2 lbs on the scale this morning! I must....MUST...stop watching that scale!

Still pumped about the possibility....(could it be true! ) that I've lost down to 18.3% body fat since May. Gonna track it with a microscope for the next few weeks.

As of today, my BMR is 1399.6. My TDEE is 2169. My LBM is 122.55.

Although yesterday was supposed to be a low day, I ended up eating a higher fat dinner, and that pushed the calories up to my TDEE level....so maybe I'll chalk that up for a "high" day and go back to lower today? Thing is, I did kickin' cardio yesterday, and when I do a lot of cardio, I am always hungrier. Duh! It will all work itself out. Not worried about it.

Yesterday's food:

2227 cals

37%P (207 gr)
23%C (126 ng)
36%F (89 gr)

I'm feeling very inspired by my recent progress and tweaks....thankful for so many kind people who have encouraged me through their own wonderful success and progress....Love these boards.

I've said it before.....THE WIND BENEATH MY WINGS.

Last edited by WATCH-ME-SHRINK; 09-14-2006 at 07:12 AM..
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Old 09-14-2006, 07:16 AM   #175
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Just look at you go!

I like following my scale closely (have tried to stay away for a week at a time but then I can't relax and eat as much as I should for fear of a gain Sneaking up on me) because I've learned my natural trends and fluctuations.
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Old 09-14-2006, 07:37 AM   #176
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Thanks, Tashi....you're part of that "wind" I'm speaking of.......

I feel like I'm flying now.....


Look, Ma, no hands kind of thing!
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Old 09-14-2006, 08:19 AM   #177
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I have found past posts in my journal to be helpful regarding days when I've eaten something, or a certain ratio of meals, whatever, and I feel balanced.

It's ALL ABOUT BALANCE.

Today, so far, I'm feeling especially balanced. I've learned to be much more perceptive, in tune with my body, since beginning BFFM. I'm getting better at that, I think.

Anyway, I want to make a note of what I've eaten today, figuring in the activity I've done. It may provide insight later on at some point:

Preworkout at 5:10 a.m.

1/4 cup cooked s/c oats
1/2 c fat free cottage cheese
1 T protein whey
1/2 T flax
1/4 c blackberries, frozen
1/4 Zone bar (found this to perform like a frikkin I.V. to my energy level, and only eat them right before workouts, only .25 to .33 at a time)
coffee

Post workout/breakfast at 7:40 a.m.

1 egg, scrambled
1 sl lean ham
1 sl lean turkey
1 slice PJ cheese 2%
lettuce (.40 oz)
1 tsp salsa
1/2 LC tortilla
coffee

Midmorning snack: 10:30

1 thin slice lean ham
1 Protein Muffin
coffee

Cals so far by 11:16 a.m.

591

42%P, 31%C, 30%F (44 net carbs)
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Old 09-15-2006, 07:20 AM   #178
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FRIDAY

Woo-hoo! Down another .4 lbs this morning.

I'm so pumped about my results these past 10 days or so!

Yesterday's Food:

1585 calories

41 P (164 gr)
27 C ( 98 net)
32 F (56 gr)

All of my meals up until M5 or "dinner," were lower on fat ratios (27-32%), but my M5 was about 45% fat ratio, if I recall correctly, and strictly fibrous carbs with M5. May explain why I was comfortable keeping a cap on calories. Might be a good strategy to implement as I creep closer to goal weight.

Today is a calorie/carb up day, although, wouldn't you know, I'm not feeling as hungry this morning at this time as I usually am about now. But I'll try to get in about 2000-2100 calories today, and around 140+ carbs.

I don't want to lose more than 2 lbs per week, and so far I've lost 1.6 lbs this week.

I've chosen Saturday for my official weigh-in day.

I just HAVE to make this last....I must....TOM is due a week from this coming Monday. I hate to even think about that...knowing my past experiences/failures are pivotal on that.

I will NOT think with a negative frame of mind. I can. I will. I can do this.


Last edited by WATCH-ME-SHRINK; 09-15-2006 at 07:22 AM..
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Old 09-15-2006, 08:08 AM   #179
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Great job!!!
Quote:
I have found past posts in my journal to be helpful regarding days when I've eaten something, or a certain ratio of meals, whatever, and I feel balanced.

It's ALL ABOUT BALANCE.
Now you understand why I have that statement in my sig! It REALLY is all about the balance!

Twyla, begin to prepare NOW for your TOM. You know how you get and I think that some of the panic you experience is due largely to feeling out of control. Find a way to regain control NOW. Go back through your notes and find a menu plan that keeps you feeling IN control. And don't worry about it being too off the mark with the macros. Your first priority should be to set up a fully satisfying food day. Maybe during this time you should try and eat smaller meals, MORE often. So if you're currently eating 5 meals at 350/meal, try eating 7 meals at 250/meal. YES...I said 7 meals. Also, you might want to consider making sure you have a macro split that is a bit higher in fat. Something like 25%carb/35%protein/40%fat. This probably sounds counterintuitive to what you've been working on, but this is "war" girlfriend! And sometimes we must fight dirty!!!!!

Try NOT to eat the Zone bars during this time. While they are good in a pinch, they DO have a higher macro of carbs AND they contain real sugar. Since you said they are like a ..."frickin' IV..." that tells me that you are experiencing a 'sugar rush' of sorts, which is wonderful when you're in control, but no so good when you're not. Just a thought.

KUTGW. And don't obsess too much about the loss. Your body is an amazing machine and will take the path it's directed toward.
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Old 09-15-2006, 08:20 AM   #180
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WTG!!!

Funny I seem to always make it here about the same time as Donna

I fully agree w/what Donna said about planning Now and the macros she suggested. I've got Tom approaching in the near future and I'm going to be changing my macros to higher fat especially since I've been quite low fat for a little bit now. Don't want to take a chance of cravings.
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