My running journal...

[BeepBeep]

Here's my new running journal.

The other one was too long.

I'll check in tomorrow morning with the usual... discussion of life, love, and other such things...

[debbiedo]

Is this to replace old one?

Jen, you asked about my WOE. I do Burn the Fat Feed the Muscle. I highly recommend the WOE and exercising. It can be customized very easily. It requires down loading the ebook and reading to fully grasp. There is also some good info on Muscle Matters Board.

I eat 40% protein 1-1.5g/body weight
30%Fat .5 g/body weight
30% carbs can't remember how many grams per pound but I do around
150 ish and that varies.


You need to calculate your calorie requirements. I can't even remember my numbers and would have to look up what I am supposed to eat to maintain. I aim for 1600 and don't worry if I am doing 1800. You are supposed to have high and low days.

The plan is one I can live with. It requires cooking and preplanning but cooking double dinners gives leftovers for future days.


My typical Day

M1- 1/2 c uncooked oats(cooks to 1 cup) and 1/2 c 1% Cottage cheese mixed into cooked oats with splenda and cinnamon.

M2-Purepro Shake and medium banana(often mid workout)

M3-leftovers like 1/2 c brown rice 4-5 oz chicken and spinach

M4-Dannon Light and Fit Yogurt and 1/2c Cottage cheese mixed together

M5-5-6 oz meat, rice or sweet potato and veggie or salad. Don't always have the starch at dinner.

I may add some fruit to any meal and have been known to eat bigger portions of meat.

I had popcorn (2 tablepoons unpopped) and 2 shanny cake muffins today for meal 4. Popcorn was the greatest snack. I may get addicted. Not sure when and where to add in my day. I used butter spray and slat on it. Ate the muffins to get some more protein in.

Hope this helps.

BFL diet also 5-6 small meals and you don't measure and worry about macros.

[BeepBeep]

Debbie,

Thank you for posting this... yea this journal is to replace the old one. I just wanted to start fresh again. I seem to accumulate a barrage of baggage. Sometimes I just wish I wasn't me. I go through such strong emotions about things and I really let them all weigh so heavily on myself. I am an emotional wreck lately on this board (or maybe not?) I dunno. I just guess I need to express these feelings somewhere SAFELY.

With regard to your eats I think they are stellar. I am lost though: what is the difference between your diet and say, the food pyramid? The new food pyramid, that is? I guess I'm not seeing how food combos or whatever the key element is works out. Is the essential ingredient the percentages of carbs protein and fats?

I am basically just going to let go. This is soooo hard for me. I am an eating disorder waiting to happen most days. I am going to relax though. Hunger signals will not be ignored.

I still

truly

cannot live without my LC ice cream!

sorry i must have it. MUST! i put kashi and bran on top to make me full b/c my dinner has no carbs. so i refuel with kashi.

my days are now:

oatmeal with egg whites made into a pancake (320 cals, 50 grams of carbs, 4 grams fat)

salad with 3 tbs ranch dressing, 4 tbs cheddar cheese, cucumber, red pepper, broccoli, and mushrooms (about 3 cups of salad and mostly veggies)

snack on a low carb protein bar (180 cals, 4 grams fat, 21 grams protein, 3 grams carbs)

dinner: 6-8 skinless chicken with a veggie (usually broccoli)

snack of my favorite: 1 cup low fat, low carb yogurt (180 cals, 20 carbs)
with less than 1/4 cup of all-bran (around 6-8 carbs), sprinkled with some peanuts

snack before bed is two tablespoons of PB that is natural drained of the oil in the jar

that's me in a nutshell.

okay now i'm ready for criticism!!!

[debbiedo]

I think your diet looks sensible. I aim to always have a protein with my carb and eat lower fat. Who knows why my plan works. Ultimatley I believe it is calories in/calories out.

For the pancakes do you mix it all in blender? I would use 4 egg whites(3/4 cup all whites or egg beaters and 1/2 c oats(not quick cooling), 4 pack splenda, teaspoon cinnamon and teaspoon of vanilla and blend all until fairly smooth. This is basic shanny cake recipe except I add 1/4c cottage cheese. I also add 1/4 c natural apple sauce and cut oats to 1/3 c. This makes 5 muffins or pancakes. Muffins not as good hot out of the oven. I like better once they cool. I use 1 teaspoon baking powder too for muffins and grease pan with Pam and cook 25 minutes on 350.

Watch the peanut butter and nuts. They are easy to over eat and lead to binging for me.

I think your meals are very good and you are doing a good moderation of all macros.

[BeepBeep]

today my coach said "just don't care about what you eat"

yeah... that went over REAL GOOD.

looks like i'm doing 11 miles tomorrow to get off the carbs.

agh... i'm LC, carb fueling or nothing. i can't do this "whatever eating" it doesn't work for a woman who had 5 years of anorexia, and 6 years of over eating problems.

i hate being me... why do i have to LOVE sweets so much... i have food issues i guess.

oh well... at least i'm going to have a great run tomorrow. i am done eating for the night thankfully.

[BeepBeep]

i use "weight control" oatmeal mix. it makes a nice creamy pancake. it has lower carbs and some weird soy protein stuff added to it for more protein and stuff. i just use a wisk and beat up TWO packages of it (for a while i was doing one pacakge but i need more carbs for recovery I think). i put in 1/4 cup of egg beaters with it.

i have genetically high cholesterol so eggs are out of the question 100%

i am still at 125 and i am pissed off. i don't like it at all. my clothes are too tight.

'ere since this stupid situation with my .... sighhhhhhhhhhhhhhhhhh

[BeepBeep]

Today I am embarassed. I am embarassed about my feelings coming and going...waxing and waning. I am frustrated that I tried to fake things were all better when my still feels. This is real: there really isn't all THAT much wrong with my man. It's me. I think I can fix his lifestyle because he's ultimately willing to do anything for me. It will take SOME time but ultimately I have this feeling he'll change for me. The problem is my heart....I am going to use this energy to write poetry.

Another thing is that I wish I wasn't so freakin neurotic . I don't care about a lot of things I used to. I've totally backed off about most of the things I used to freak out about. But the things I'm in love with I'm still neurotic about them. Eating, running... sometimes I wonder if being exposed to the internet just makes neurotic people more neurotic. For example, being exposed to some running websites and the neurotic runners who obsess about split times, etc etc... but then there is a secret love for the numbers and details... it's so confusing. Like sensory overload sometimes. The pain, joy, discomfort, disappointment, frustration, power, freedom of running. Much like life itself.

I've been told that I am a better person to be around when I am swamped with work. Well, unfortunately this is not the case. I am not swamped. So all of this extra time gets spent swimming around in my thoughts and feelings about things. To be honest I don't like a lot of my thoughts and feelings because they are a pain in the ass: I need to lose weight, I need to be faster, I need, I need, I should... These messages are the motivation. I'm not going to say that WANT isn't in the picture but it's like WANT gets translated into NEED because NEED motivates while want stimulates thought but no action.

Anyhow, I feel like a big pain in the ass all of the time. Not in my real life, but on this board because I am so raw every day. I just expose and overexpose (perhaps) my feelings. But I feel impelled/motivated to do it, so I do it. Sometimes I feel like a get away would be perfect for me, but I'd be so bored what would i do?

I'm hoping that in running my long run today I can just exude distress. I don't have a plan to think about anything. In fact I don't WANT to think about anything other than the music in my ears and running. I'm sure calories expended will cross my brain at several points, but I just dont want to think too much about anything at all.

Is that possible for me? Not to think or worry or fret... somewhere in my half-marathon I found ultimate peace. I was so happy about it. I want that back badly. I'm not sure where it came from but it was the greatest experience I've had in running and probably one of the most perserving, strong, and yet peaceful moments in my life. And I flew like a gazelle until the end where the finish line got to my head...

if only there was never a finish line but one continual progression of check points... i guess that's reality. it's never REALLY over when you're racing. it's just a "temporary over." because there's always that.... forever... beyond the finish line.

[BeepBeep]

Other thoughts... I dont want to do the 5k !!!

still!!!!

hate 'em!

[debbiedo]

Jen Jen Jen, 125 isn't too heavy for your height. all the diet changing may be adding water weight. Increasing carbs will do that temporarily.

You need to go run for you! Run the way you want, for as long as you want and remember why you run.Do that 5K and show yourself you can do well even at a distance you don't like. Don't go for records unless you are doing it for you!

I think your eating looks fine. I don't do whole eggs either. As for the sweets why don't you allow yourself one small treat a day. Low carb ice cream, yogurt with add ins? If you want to end the cravings for sweets you may need to go off all sweet stuff cold turkey. That is what induction does for me. I know I go crazy with berries and melon because it is sweet. I can't eat peanut butter because one spoonful leads to another. I haven't added low carb ice cream back in because I then would want more and more.... Plus I think it has more fat then I want. Low carb usuallly means high fat. I am more concerned with fat and calories and eating healthy carbs.

Poetry is good. You need an outlet and running seemed to be that outlet but isn't doing it for you now. I am not sure why. Maybe because you feel pressured to do better and better. I would run for the joy of it. I used to write alot of poetry. It can bring up alot of pain. What about counseling? Sounds like you have issues a good social worker/Therapsit could help you with. It may really help. It will allow you a place to get help and express your feelings and find a way to ge through it all.

Are you off from school right now? What do you do for your work? Busy is good but when you aren't busy you have time to deal with your feelings. You may not have had time to think about when busy with school.

My DH and I don't talk. It ends up in a fight and he gets all defensive and makes me feel like crap. That isn't good not to talk. I feel very little passion in my relationship right now.

I exercise for me. For my health, for my weight management, to constructively use my time off instead of sitting on my butt or grazing the kitchen. It may be selfish but my kids will always come first. My DH too when he needs me for things. The rest of my life is scheduled around my gym time.

I hope this helps.

My morning oats concoction is very yummy and easy for me. I cook 1/2 cup oats in microwave with 1 cup water in a big bowl or it will go over the edges and add 1/2 c Cottage cheese to cooked oats with splenda and cinnamon. This is my morning addiction. I can't go without. It is creamy and sweet and loaded with good stuff and low fat too.Sounds weird but goo. Chooped up microwaved apple added to mix also good but I am lazy and it adds to morning work. I am all for no real cooking in morning.

[BeepBeep]

Debbie,

You've always been such a wonderful support to me...thank you!!! Wow...

I am running for me. I am running because I am stronger than I think I am. My problem is that I get scared of my own pain when running. I reach this threshold and though it's not my peak, it feels like it. Does that make sense? Like in high school I didn't make varsity because I didn't believe I could push through a certain amount of pain. I was scared something bad would happen if I did push through. Sometimes running is scary. You push yourself so hard... I've seen girls pee themselves, pass out at finish lines, throw up... all that dramatic stuff. Nothing like that ever happened to me but I kind of wish it did, then I wouldn't be afraid anymore. I am running to push limits that I havent' reached. It is a scarey and exciting process. But when you're not in the mood or frame of mind to push, it becomes a pain in the ass, like this upcoming 5k. You've gotta be so fierce to go at 88% to 90% of your max heart rate for 20 min straight. I've had no conditioning for this 5k either. Just base training and MILD tempo runs on trails. That's the biggest doubt in my head.

I love endurance runs because you're only supposed to run it at say, 80% of your max the whole time. It's hard but comfortably hard. 5k's are like pain and suffering the whole way (mostly). Bleh. If I ran for fun, I'd run slow... and I'm happy with that it's just like the whole team will be there and will be all up in my face like "what'd you get? what'd you get?" So the idea is basically: run for fun (not like me at all), find inner strength and run HARD, or just run somewhere between hard and smart. I ran soooo smart on my last 1/2 marathon. I had negative splits all the way up until mile 9!!! I can't wait to do marathons. Even endurance stuff like trail runs... more my cup of tea I think.

Debbie,
your breakfast is very similar to mine without the cottage cheese. i wonder if I'd even want lunch! i keep my lunch light due to the fact that during that time I'm just sitting at work all day crunching numbers. I only work 20 hours per week. I take one graduate level course, and the rest of the time I am supposed to be working on my thesis. The thesis work is scheduled for today. I'll probably have to leave my house and work on it elsewhere because my man is at home all summer watching T.V. which is distracting when you're trying to do advanced statistics. The free time is good for thought but I am too far a deep thinker. It has plagued me all my life. It is just the way I am. That's why running IS good for me! It helps me channel my deep thoughts to something more simple like "put one foot in front of the other"... but then I get tortured by performance thoughts too so there ya go!

A counselor would be a good thing I guess. I think what I primarily need is stress management tactics. A course on stress management would be awesome actually! I should look into that.

And Debbie you are so insightful about poetry's slippery slope. On the one hand it's eloquent, on the other it's raw and not neccesarily helpful. They say the same thing about therapy. Does it help or hurt to express more?

Oh as for my added eats that I didn't like: 1 snicker's marathon bar, 2 cups of popcorn. I was quite full last night but not extraordinarily. I woke up at the same weight and I actually had two egg whites with smart balance to fill my stomach with something so I don't burn muscle...

Off to face the roads... what a PERFECT time to run.... ahhhhhhh

thanks debbie!!!!

[BeepBeep]

I've never looked at damages before...

so this is what it looks like when i eat A LOT and this was a tame night for me...

Calories Eaten Today
grams cals %total
Total: 2198
Fat: 83 750 37%
Sat: 20 180 9%
Poly: 2 18 1%
Mono: 11 97 5%
Carbs: 190 629 31%
Fiber: 32 0 0%
Protein: 147 587 29%
Alcohol: 6 42 2%


!!! i didn't count my non-dairy creamer so let's just say i ate 2,200 cals!!!

yipes...

ugh.

[BeepBeep]

I can't fit into my summer shorts today.

CRAP!

this sucks.

KWIM?

girls... we gotta come together and do this! run our hearts out and just... yeah.

[BeepBeep]

debbie,

how tall are you?

how did you calculate caloric requirements? i just want to know what they are then MOVE ON and just not care too much about carbs and such. i know what to do generally with ratios but I think I'm wacky on my calories. I think I came to that realization today.

by the way Debbie you are AWESOME and the greatest support system!!!!

Tracey--YES I am trying to drop pounds but not think about it too much. The operative word here is *try*... when clothes don't fit, how can you NOT think about it? Ughhhhh. I am addicted to food too hun. Granola bars, ice cream, cookies, pizza... I just love too much right now. I'm in like...summer eatin' mode.

BUT!

Food is fuel. That's my motto for now. Food is fuel and crappy fuel is not good. I am going to TRY to get out of having my LC ice cream tonight. Popcorn replaces it. OMG I am soooo scared I won't hang. I think I'll sprinkle splenda and cinnamon on it because I need sweet. Hey! This could turn into something beautiful.

I'm SO hungry for dinner.

it's 7 oz grilled skinless chicken
broccoli in olive oil

YUM!

then...

POPCORN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[tracelin]

*sigh*

I love your journal, Jen. I can relate. I tend to feel things 100% or not at all. My running (lack thereof) really put me in a tailspin of depression like feelings. Like my world was coming to a halt. The swimming has helped. Like running, I can count the distance I go in X time by counting my laps. I've been told 1 mile of swimming = 4 miles of running, and according to my HRM, that seems to hold true by the caloric burn it shows.

It's actually storming here, so I've got to turn my computer off. I'll continue w/ this tomorrow.

PS.

My DH and I don't talk. It ends up in a fight and he gets all defensive and makes me feel like crap. That isn't good not to talk. I feel very little passion in my relationship right now.

Deb, I could have written this!

[debbiedo]

Jen, this(calorie requirement calcualtion below) comes off Muscle Matters Board in Burn the Fat Feed the Muscle thread. Alot of good reading there. Figuring body fat hard. I used calipers and also my sclae measures but not very accurate.

Thanks for the kind words. I feel almost guilty eating popcorn. I put two tablespoons unpopped kernels in brown paper lunch bag and fold the top and microwave for 1 min 30 seconds. I open some butter spray and pour it on it. Tastes like the movie theater popcorn I haven't had in over three years.

I gave up sweets three years ago. Now I enjoy fruit more then anything and Crystal Light is a sweet treat here and there. I have to be careful because eating or drinking anything super sweet makes me want more sweets.....


I actually adore brocolli. I roast in oven. It tastes so good. Line a cookie sheet with foil. Cut up brocolli florets and toss with 2 tablespoons olive oil, salt and pepper. Bake at 400 degrees for 25-30 minutes. It tastes so good and works great with onions, peppers, cauliflower, asaparagus too. Asparagus cooks much quicker though.

I have been marinating chicken breasts in sesame ginger marinade you buy in bottles. Not really low carb but not horrible. It is great grilled out or cooked in oven. Works well on Salmon too. I love on Salmon the most and great on grill.

The point here is there are many yummy foods to eat. Number one food is fuel but I do love to try new recipes. The Dana Carpander cookbook Every Calorie Counts is a good one for lower fat and lower carbs but very tasty.

You will do fine with your eating! Make your rules and live by them. If you eat off plan then so be it and go back on plan asap.

Here is calorie requirement tool. Will need to figure Lean Body Mass by figuring body fat. I am sure mine has gone down and I need to refigure.



Figuring Calories: Katch-McArdle Formula


The method used by BFFM


The calories we need varies for each person. It is generally agreed upon that it is not a good idea to go below BMR calories. Doing a lot of exercise, we will definitely need more than that. Many of us figure out the calories we need using The Katch-McArdle formula, which is based on LBM. It's the most accurate method we've found. There is a comparison of different methods here. As Venuto suggests in the link, it is best to figure the calorie deficit using a percentage rather than simply subtracting 500 calories.

If you don't know your LBM, you can figure it with Calipers or the Tape Measure Method Calculator at this site.

Katch-McArdle formula (BMR based on lean body weight)
1 kilogram = 2.2 lbs.
TDEE = total daily energy expenditure

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier:

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-5 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

The primary benefit of factoring lean body mass into the equation is increased accuracy when your body composition leans to either end of the spectrum (very muscular or very obese).

Once you know your TDEE, the next step is to adjust your calories according to your primary goal. The mathematics of calorie balance are simple: To keep your weight at its current level, you should remain at your daily caloric maintenance level. To lose weight, you need to create a calorie deficit by reducing your calories slightly below your maintenance level (or keeping your calories the same and increasing your activity above your current level). To gain weight you need to increase your calories above your maintenance level. The only difference between weight gain programs and weight loss programs is the total number of calories required. For fat loss, reduce calories by up to 30%. BFFM recommends a high/maintenance calorie day for every 3 low calorie days. High days may use TDEE calories or a 5-10% deficit for fat-burning.

When you have figured out your calories, and you know what ratio you plan to use, you can figure out how many calories & grams you will need of protein, carbs and fat.

I'll use 1442 as the BMR in this example.

TDEE = 1.55 x 1442 = 2235 calories per day to maintain
Calories for fat loss
.20 x 2235 = 447
2235 - 447 = 1788 calories per day.

So now to find out how much of what is needed to get the ratios & calories correct...

For BFL nutrition, 40C/40P/20F:
Protein and carbs each have 4 calories per gram.
Fat contains 9 calories per gram.

.40 x 1788 = 715 calories each for protein & carbs.
715/4 = 178.75 =179g protein and 179g carbs
.20 x 1788 = 357.6 or 358 calories for fat
357.6/9 = 39.77 or 38g fat.

It does take some extra time planning using FitDay or other tracking software, but it's worth it.

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
__________________

[BeepBeep]

Debbie--You are a GOD SENT!

holy cow did you just type all of that up?!!? I hope not. wow.

My thoughts are.....

so how do I get my body mass figured out? There is a Bally total fitness down the street from me. They have this thingy you squeeze and it tells you your % body fat. At my school though, they do the most accurate which is under water body fat testing. My friend knows how to give the test. I could ask her I guess.

How did you get yours tested Debbie? Is that website you mentioned accurate? I would love to know what my body fat % is... I haven't known for so long and the last time I got it done, I was just starting out working out and I weighed 10 pounds more and my BF was....ready?..... 28%! yipes huh? I think I've changed a little since then. I'm probably somewhere in the 20% range, sadly. Fat don't like to move off of my body though I look thinnish.


I totally see how your program works... 20% fat would totally cause the body to use the calories eaten as energy and not to store it and to use stored fat to get at fat. This was the old methodology our society worked off. Since so many people lost off of Atkins this mindset has changed. I lost a lot of weight just keeping fat intake low and cutting calories. But I do remember suffering a lot because at some point fat gets SO low that you feel horrid. So I think realistically 25-30% fat is good for me. 35% is truly unneccesary for me...

I love your broccoli recipe!! WOW! That sounds fabulous.

We BBQ chicken breasts all of the time. We just sprinkle a little chili powder and garlic salt on the breasts. They are skinless but get nice and crunchy outside the way my man cooks. He is a WIZ in the kitchen.

I wasn't able to avoid my LC dessert. It's weird. Like RIGHT after dinner my stomach gets this growly empty feeling for dessert. When I don't have it my head hurts, I get grumpy etc. It probably is an addiction. I've got a plan to kick it (keep reading)...

I bought those 100 calorie packs of popcorn! They are AWESOME 6 cups of popped corn per bag! NO WAY! They are pricey but I tell ya, portion control in a bag!!!! BEAT that!

So the plan is to add only 100 more calories and about 28 grams more carbs to my existing diet if and WHEN i feel super munchy. I will be 100% fine with eating like this. So instead of one dessert i get to eat two: popcorn bag (100 cals), and LC ice cream with all-bran on top (to make me feel full). I'll cut the LC ice cream down each night bit by bit until the only thing left is the POPCORN!

I think this will work out. Right now I'm totally full but i love to eat at night. I just love to munch until I feel like I can't fill the tank anymore. During the day I dislike eating. I especially hate lunch. I do love breakfast though right after my run. Depending on how much I eat the night before I usually have a low-fat high protein pre-workout meal. Lately though, with my night eating I haven't had any appetite in the morning.

Whew my fingers are tired!

Tracey--thanks for stopping by. Yeah, this little journal is a good thing for me. With all of my ups and downs lately it was getting too outta control to keep everything tight-lipped. I actually let it fester for a few months... I was just so ashamed of how I was feeling. Then I tell everyone on here and it was like the best thing that could have EVER happened. I am still trying a go at my existing relationship and I think we've got something good. My man loves the world of me... what more could I want?

I never did tell you that my coach is the jerky/a$$hole type did I? Oh boy... he says some of the most interesting things to me. Puts me down sometimes, but I KNOW that this is part of his messed up personality so I just let it go. That's another reason why it's just UNREALISTIC to have my feelings. So two days ago when we were lifting weights I freakin broke down and told him that he reminded me of someone I knew who was "like a wall" with women and who was very "combative just to be that way." I could see it in his eyes... he was thinking like "oh crap...shes' got me figured out." I know his type and I told my coach "that relationship was the best and worst thing I've ever gone through." It was SO awesome to break him down like that. The whole back story is that he makes a regular habit of "puffing himself up" while we run. He does a lot of cocky self-talking. It is attractive because I am SO far from that. It is also amusing in an odd way. But sometimes it's just unrealistic.

ooooo

someone's coming...

gotta go

more on this later!

[debbiedo]

Jen, I plugged in my measurements on a website that is fairly accurate. I also bought calipers but get a different number every time. My Tanita scale also does body fat but isn't real accurate. I figure I am around 20% right now but haven't done measurements for a week and need to go plug into the website. It is an estimate adn I don't worry about perfect accuracy in BF measurement. If you can get it done under water that is great. I have lost around 6% body fat from the beginning. This is where your weight might not go way down(mine dropped about 5-6 pounds on BFFM) but body fat decreases and muscle increases.

I didn't type all that. I pasted from Muscle Matters Board where they have the BFFM info.It is a good read. I don't do 20% fat. I do 30% fat as much as I can. 20% too low. I do 40%protein-30% carbs-30% Fat.

You are lucky your guy cooks. My son is a chef so I get some help from him but my DH is never home to cook and on weekends he brings food in alot when I am at work.

I am off to run but Ipod needed charging. I can't go run for an hour without it soI am letting it charge. It is cooler out and I havne't run outside for a week due to rain and time issues. If I wait too long it is easier to be at gym so I don't miss my classes.

I am going to plug my measurements in again but need to measure my neck. I have the rest from last week. It is cool to see the decreases. Better then the pounds going down.

[BeepBeep]

Thanks Debbie!

Okay... I guess I'll test my body fat.

Oh my... I have the sleepies today big time. Not too chatty right now... I need the coffee to wake me up!

I never knew what BFFM stood for. That automatic link LCF uses showed me it means burn the fat feed the muscle. i was always thinking it was like body for life or something. I need to go on that board and shop around. Look at other people's photos and stuff...

Thanks!

[BeepBeep]

Debbie,

I am a bit confused... but I guess this is about right? From the measurements it says...

I am 24% body fat
30.7 kgs fat
95 pounds of lean muscle

That's a lot higher than I thought! I definitely want to lower it since I'll be racing. It's not good to lug around that extra body fat. I guess I am going to buy that book and I have a LOT of reading to do! The low carb thing isn't working for me right now. What I am doing ALSO isn't working so... I need guidance and structure. I wish I could get my hands on this book sooner rather than later!

okay gotta get ready for my workout...

[debbiedo]

I am like 21.8% when I use the calculator on website. It would be better to have the water test or test done by trainer. I may pay guy at gym to do mine.The thing is I have lost fat and I know how I feel in my clothes. That is what counts not that number. Same website tells you BMI,BMR
http://www.linear-software.com/bmr_bmi.html

My Ipod is messed up again. No power comes on at all. It has already been replaced by Apple once. I'll let my oldest look at it later.

I ran without music for 1:13.57 for 6.01 miles. Pretty slow at times. Faster at others. Many hills and I wasn't sure how far I was going. Plus I had no tunes. Just my own thoughts. Was thinking about upcoming 8K and how I go too fast with adrenalin and that it OK to go slow and just to finish.It may be very hot July 15th at 8pm at night.My youngest will run the fun run and will be the oldest one I am sure. There is music and food all happening that night. Should be so much fun and I am taking the whole day off but making it up on Monday.

Off to change out of my sweaty clothes. Need to go to bank, gym, grocery and figure out what I am making for dinner. Celebrating my two oldests b'days. DS22 birthday today. DS 23 will be 24 on Wednesday and won't be home for dinner that night. He lives 30 minutes away and has grad school classes that night.

Jen, You must get up early!

Check out the BFFM posts on the Muscle Matters Boards. Jackie can tell you all about it too. I learned by reading her posts. She eats less then me.There are great posts on the sticky on the top of Muscle Matters and recipes and menus too.

Off to get ready for gym. I lift weights at 11:30 am. I have so much to do today I almost feel like skipping but I am too anal to do that. It will all get done.

[BeepBeep]

Thanks Debbie!

Good morning... yes yes I get up at 5:00am every single day. I think one reason why I have problems with night-eating is because I just don't like to sleep a lot. I usually crash out at around 10:30pm or so. Sometimes 11pm but I really dislike being up that late. My hunnie always wants me up late with him and i hate it!!!

thanks again for the added information. I was reading the thread today and my favorite part was that pretty much everyone on this plan is battling the last 5-10 pounds which are the hardest to get off. So I know that this plan is the best for me and my goals... fitness and otherwise.

GOOD talk with the coach today. I told him my fears about the 5k. He said he couldn't believe I was thinking about it already. I told him that last one was the hardest thing I've ever done physically in my life-- it's no wonder I beat my high school record at 29 years old, you know? He said it was impressive that I could push that hard at my age and to keep up the good work. I told him yeah but... I am not in the MOOD to do that again. He said I need more confidence and to just run it as training run. He said... "just run it to finish somewhere around 30 minutes... have fun with it." Done deal. We are running 2 miles before the race and 2 miles after because I am milage training still.

The popcorn added to my LC yogurt was too filling. It felt like a lot of food. I am overeating by 200 cals per day it seems. That's just gonna add up. I'm going to follow BFFM but I need more veggies than most people put in their logs. I feel like I am neglecting my body if I don't have my veggies.

Well I need a shower. I stink!
Debbie you are SAVING me right now. I'm totally in a period of transition from LCing and I think that honestly you are like a godsent. You keep telling me about this WOE and I keep reading it but now I am READY for the change and it is sinking in. I'm there!

[debbiedo]

Veggies are a free food on BFFM. Just watch what you put on those veggies. I use butter spray and olive oil sometimes.