WATCH-ME'S Goal Seeking Journal

[WATCH-ME-SHRINK]

WORKOUTS TODAY:
1 HOUR SUPER CALLANETICS AT 5:00 A.M.
20 MINS CARDIO AT 5:15 PM

RATIOS TODAY:

CALS 1636

38%P, 25%C, 35%F

98 NET CARBS
158 GRAMS PROTEIN

[WATCH-ME-SHRINK]

Found a great combination of butt toning:

Super Callanetics, followed by ankle-weighted Donkey Kicks, 2 sets of 30 for each leg.

My butt has been screaming ever since.



DOMS is a good thing. (Grammatically, seems it should be "are" a good thing -- !)

RATIOS YESTERDAY:

1523 CALS

39%P, 16%C, 42%F

56 NET CARBS
151 GR PROTEIN

Down 2 lbs so far this week.

[WATCH-ME-SHRINK]

Wow, almost two months since I've posted here.

I can't keep up with all my journaling....I journal in my ******, abbreviated of course, but better than nothing.

Summary to bring my journal up to date:

I've gotten very lax with adding back carbs into my WOE. Thought I could handle lower fat and more carbs. Thought I'd set out to defy the odds.

Lesson learned again.

Not everyone can handle mega carbs.

Not everyone can stay balanced and keep their appetites in check (i.e., blood sugar stable) on a lower fat diet.

I even tried upping protein, but that got out of hand quickly too.

The more I tweaked my macros, the worse effect it began to have on me. I loved being able to eat a more balanced diet, but I let it get out of hand.

I've decided the best way to get clean again is to eat clean.

Induction clean.

Back to basics, Twyla.

Down 3 lbs since Monday already.

I'll stay here for another day, then slowly add back 5 carbs at a time.

I've analyzed this thing TO DEATH in the last week or so, pouring over past posts, food chart entries, etc.

It appears I held my own and did my best at NO LESS than 45% fat. I'm guessing my optimal fat percentages for weight loss should be no less than 50%, and then for maintaining and keeping balanced, cut back to 40-45, and no less.

Don't want to lose muscle, so I'll watch this very closely.

Gotta admit, I'm quite glad to see my appetite levels resume someting within the realm of normal.

Sweet ketosis.

Gotta love it.

[WATCH-ME-SHRINK]

Yesterday's ratios:

1329 cals

F 40%
C 9%
P 51%

Good energy all day. Noticed a lessening of my appetite from Tuesday to Wednesday.

Satisfied. Been a while since I've felt satisified all day long, esp in the evening when I'm most vulnerable.

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Today's workout:

30 mins Hip Hop Abs
20 mins Turbo Jam
5 mins delts workout

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Today is Friday. Weight is the same today. I've lost 5 lbs since Friday of last week.



Appetite levels COMPLETELY suppressed. Energy high. Encouraged and committed.

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Yesterday's food ratios:

1456 calories (cardio day)

58% fat
7% carbs
36% protein

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Today's workout:

1 hour of Super Callanetics.
8 mins of tricep work

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I'm really motivated and inspired by my success last week.

Monday has never felt so good as today!



Tuesday marks Five Days Till TOM, so I'm gonna be extra strict on carbs and load up on fat if necessary.

Super Callan this morning, one hour.
Felt M-A-H-V-A-H-L-U-S.........much like I could stand taller, reach further, tight and tall and firm. Love it.

Rereading a lot of Dr. Atkins' book, parts I'd forgotten.

Wise man.

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Tuesday Mar 27

Today's workouts: 40 mins Turbo Jam; 20 mins Ab Jam

It is only days before TOM, and as I stick with induction level carbs and menus, I listen closely to my body. I know my hormones do monstrous things with me at this time in the way of cravings, so I'm trying very hard not to worry about eating more calories because of higher fat intake. It's better than allowing the cravings to win out and end up on a three-day binge!

In rereading Dr. Atkins' book, I came across this jewel:

"The best foods to head off craving are foods that contain both protein and fat. I call macadamia nuts the Atkins follower's best friend (I bought some yesterday). Almost as effective as walnuts...Other good foods for stopping cravings are cream cheese ........My personal favorite is to whip three ounces of heavy cream with two-thirds of a scoop of controlled carbohydrate shake mix to create a ... mousse.....Mac nuts may be calorically dense, but what counts is the effect they have upon your body chemistry because of the high ratio of fat to carbohydrate...."

I've needed this refresher course to keep me focused.

I eat only when hungry, but I eat more frequent, smaller meals -- all induction-friendly.

So far so good.

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WEDNESDAY MAR 28

WORKOUT TODAY: 1 HR SUPER CALLANETICS

Yesterday evening after work I did 18 mins of the elliptical for "good measure." I knew I had eaten a bit more calories trying to ward off cravings, so I thot it wouldn't hurt. Did well all day, till late, when DH came home, and he began eating LC icecream. I couldn't stand the temptation...I gave in and had about 1/2 c and one Atkins bar with decaf. Oh, well. Could have been worse.

Gonna try to be more restrictive today.

Crucial days loom!

[WATCH-ME-SHRINK]

It is a good thing to profess a commitment to a personal mission.

The focus is on one competitor: ME.

I have. I am. I will.

Just WATCH ME.

June 8th.

It WILL happen.

[Tashi]

I'll be watching

[Pixelgurl]

I admire your determination.

I have read through some of your recents posts and I think I need to take a similar strategy with fat and protein. If I don't get enough fat I crave and binge and eat bad food. My biggest problem is night time eating. If you have any tips on this please pass them along!

[JHudson04]

Twyla! Welcome back to your journal! We're all rooting for you and I KNOW you will achieve all your goals! And congratulations on your 2.5 loss! That is a great beginning to your new commitment! Now go capitalize on it!!

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Tashi! For the longest time I hadn't see you around, and I've missed you, your influence -- such good influence!

Thank you!

And PixelG, I have to be very vigilant and in tune with my body to pick up on trigger foods, which DO cause me to crave. When my fat levels remain at 55% or above, I'm good. But I still need to watch trigger foods. And I'm taking J's advice on no eating after 6:30 pm, and if I get hungry, it will be decaf with CO or flavored water.

J.! Thank you for the boost -- in more ways than you'll know! Huge hugs.

T

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I'm in love with this new recipe for bark that J. shared with her LCF's. Very chewy, different texture. I wasn't crazy about the recipe where you add the cocoa....a bit too rich for me. I like chocolate, but not that much. This has a more mellow taste, but the PP makes it chewier. Yum.

Workouts today:

35 mins upper body weights
25 mins elliptical; intervals

Grilled hamburgers and salad for dinner tonight.

[JHudson04]

The bark is good, isn't it?? I'm glad you're enjoying it! It looks like you are really on the right track!

J.

[Pixelgurl]

O'kay one of you needs to enlighten me as to what is bark and how I make it. It sounds like it involves chocolate. PLEASE ADVISE!

[WATCH-ME-SHRINK]

Originally Posted by JHudson04

It looks like you are really on the right track!
J.

Following your lead.

PixelG, the bark, find J's recipe on the Coconut Oil thread, the most recent one.

I think it's like 4 T C/O, 6 T flax, 1 scoop protein powder (J.'s Muscle Milk), and, uh.....hmmmm, I forget what else she puts in hers.

Mine: 4 T C/O, melted; 2-3 T flax, 5 chopped walnut halves, 1 T English Toffee s/f Davinci's, 1 scooper chocolate protein whey powder. Stir, then pat the "mud" level into the container and freeze. This recipe lasts me two days.

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Wow. Shocked. Amazed. Stunned. Curious. Intrigued.

All of those emotions at once, when I got on the scale this morning and was down 3 MORE POUNDS.

HUH?

J., I know it's partly a coincidence, but you have a LOT to do with this!

Yes, I'm sure the first few pounds were water weight from salty foods, but I wasn't expecting another 3 lbs down this morning. It may equalize tomorrow morning, so I'll not get overly excited.

I was hoping/praying as I stepped on the scale that I'd at least be the same. I had my hammer in my hand, ready to bash the scales if it read over yesterday's weight.

WOOOOOOOOOOOOOOO-HOOOOOOOOOO!

Yesterday's eats:

1562 cals
120F 68%
25C 5%
98P 26% (had hoped to get this closer to 115-120)

My dinner was at 7:00 p.m. (later than usual), and after dinner, I had 3 walnut halves with a cup of vanilla chai decaf with 1 tsp CO stirred in around 9:45 p.m.

I'm gonna get in 30-40 mins of cardio today, probably with Hip Hop Abs Cardio (30 mins), and then an extra 10 in the elliptical.

Super Callan again tomorrow morning, with 15 mins of cardio before dinner tomorrow.

Hope my progress remains steady. It's encouraging.

June 8th.

I will.

[JHudson04]

That is incredible!!! I couldn't be more pleased for you...but I'm not surprised. You are super motivated and doing all the right things. It will come off!!

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Did pretty well today. Seemed a little hungrier tonight. Finished dinner around 6:50. An hour later did 25 mins of Hip Hop Cardio, then power-walked with DH for 20 mins. Nice evening.

Afterwards, my tummy felt pretty empty/hungry, but I was to the limit I had set for myself today calorie wise, so I drank vanilla chai tea and resisted eating anything.

Cals today: 1631

125 g fat 68%
19 net carbs 13%
102 gr protein 26%

The hard part is over: Sunday. Always the hardest day for me.

I'm ready to take on the work week.

Anxious to do Super Callan tomorrow morning. Plan to do upper body again on Tuesday, along with Turbo Jam.

I'm stoked. Challenges are empowering.

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Down .2 pounds this morning. I was expecting to remain the same or even swing upward, given my really good losses on Saturday and Sunday.

This is very encouraging!

I absolutely love doing Super Callanetics. It's the most relaxing/taxing workout I've ever done in my life. I love the burn I feel afterwards. I can feel it reaching down into my muscles following each workout. The after effects are a constant reminder of its magic. I plan to do 15 mins or so on the elliptical tonight, either that, or some power walking later in the evening.

I would give anything to be able to begin Couch2 5K. My right knee is very weak and gives me a lot of trouble, so I know that would not be a good thing for me. I just love the way running makes me feel. Oh, well. I count my blessings.

Feeling very balanced this morning. Keeping strict track of EVERY morsel that goes in my mouth.

My middle son (the weight lifter/football freak) competed in a Combine in D.C. over the weekend, and we heard that he achieved first place MVP on the defensive line. Woo! He got home very late last night, so I haven't had a chance to talk to him and get all details. Can't wait to hear how the whole weekend went. He was so pumped about going.

Better get to work. Full day ahead.

[Tashi]

You're Rocking!!! Whatever changes you made are sure working for you

[Pixelgurl]

Yeah for your son! You must be very proud of him.

That's great about the .2 drop.

My scale only shows .5 changes but today I'm glad it didn't go up. That's always good.

I'll have to look in to Super Callanetics. I love challenging workouts. I do Turbo Jam too. I like the Turbo sculpt also. Have you tried that?
Have a great day!

[WATCH-ME-SHRINK]

Thanks, Tashi.

Thanks, PixelG! Good for you on the downward trend....keep it going!

Anxious to see how CO works for you. Easy does it!

Yes, yes, yes! I love Turbo Jam AND Turbo Sculpt....great workouts. Money well spent.

[itsALifestyle]

Originally Posted by WATCH-ME-SHRINK

Not everyone can handle mega carbs.

Not everyone can stay balanced and keep their appetites in check (i.e., blood sugar stable) on a lower fat diet.

I bragged about being able to handle more than 100 g of carbs on maintenance over at the Main Lowcarb Lobby a few weeks ago. OMG, that bragging backfired and I gained 4 lbs in 2 weeks. It's back to under 100 g for me until I get the bloat off...
Thanks for setting a great example about a healthy lifestyle!

[WATCH-ME-SHRINK]

My last meal today was at 5:45 p.m.

My totals for the day:

1502 calories

106 F gr 63%
20 net carbs 7%
111 gr p 30%

Feel fine now. Satisfied. Haven't gotten in my evening cardio, so I'll go do that now. Then help Son 3 with homework, then laundry, then time for bed. I need to get in bed earlier.

I think making sure I write down every single bite I'm eating has made a difference in accountability. Strict induction level carbs. The CO is helping me to stay full and satisfied. And not eating after dinner....I've not really ever tried that before and stuck with it. Seems to be working.

Hope my progress continues.

[Tashi]

Cheering you on!

[WATCH-ME-SHRINK]

Originally Posted by itsALifestyle

I bragged about being able to handle more than 100 g of carbs on maintenance over at the Main Lowcarb Lobby a few weeks ago. OMG, that bragging backfired and I gained 4 lbs in 2 weeks. It's back to under 100 g for me until I get the bloat off...

Itsalife....you and me are in THAT category, it seems.

I did very well climbing the ladder last summer, but it got away from me. I'm not sure I can tolerate those higher numbers again, i.e., over 100! Maybe if I worked out 2 hours a day sure. In a perfect world.

If that elusive goal range returns (oh, please.... ...) I plan to take one rung at a time on the ascent!

We learn, don't we? We embrace what our bodies will tolerate, what works, and we live it.

[itsALifestyle]

I upped my carbs after reading John Berardi's Metabolic Advantage book. I think I went way over what my body can tolerate. BTW, you look so fit and healthy!

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Yes, upping carbs is a daunting task. It's not something you can do carelessly. As we've learned!



Well, I was back up .2 lbs this morning. The inevitable scale fluctuations. How I hate the scales for THIS VERY REASON. It's a meaningless assault to one's efforts.

This morning was 42 mins of Turbo Jam Cardio Party, then 20 mins of upper body weights.

I will be working the concession stands at Son 3's baseball game tonight, so I'll have a full evening. Need to get my last meal worked in quickly before I leave for the game. No time for anything else.

I'm proud of myself for going this many days with no eating after my last meal. I've wanted to, but I've not given in, except for decaf tea, and once I had a few walnut halves. It's not as difficult as I thought it would be.

My clothes are fitting better. Good thing.

Back to court.....busy day.