Adventures in Carb Cycling

[GME]

Hi Twyla. I always appreciate a good cheering-on and back-patting

Well, its official... I am a C25k graduate! Go me

I am now doing the One Hour Runner program. Week 1 of OHR is the same as week 9 of C25K so I'm already on week 2

And the garage fridge is clean! It had an icky smell and I couldn't figure out what it could be. We just use it for water, soda, juice- bottle and can stuff. Well, the guys use that freezer for their frozen bait and someone put a little fishie in the back of the bottom drawer of the FRIDGE not the freezer But now its all clean and fit for company to get themselves a drink.

I got about half of the pix sent to Costco (three years' worth ), but the downloading is slow-going. I'll try to get them finished tomorrow.

Oy, its late! Gotta get to bed.

[WATCH-ME-SHRINK]

Gina,

I'm ready. You've inspired me to get this C25K thing in gear. I am going to wear a knee brace for "insurance." But I think it will be okay.

I want to know how to do/get the podcasts.

Guidance?

Thanks.

T

[meeha]

Hi Gina,
I stumbled upon your journal and wanted to say hello. Congrats on your weightloss thus far. Love the humor

[GME]

Thursday 10/15

I'm digging my journal up again to have somewhere to post my menus. I'm stuck and looking for advice.

I've been bouncing 208-212 for about 10 or 11 weeks now. Over the past few days I've been cutting back closer to induction levels and have been bouncing around 208-209. That's some progress I guess.

I'm pretty sure I know what my problem is... carb creep. I've been eating a lot of fruit (mmmmm peach season) and some other stuff that is "good" but probably just not right for me right now.

I dusted off my FitDay account. I tallied up yesterday after the fact and came out with a lot of food. Could have done without that evening cream cheese.

Wednesday:

Calories 2,415
Fat (85%) Carbs (2%)
Protein (12%) Alcohol (0%)
cheddar slice serving 270 21.0 0.0 15.0
coconut oil 240 28.0 0.0 0.0
sausage/cheese breakfast 580 52.0 3.0 22.0
Avocado, raw 279 26.5 12.8 3.4
Ranch Dressing 296 31.1 2.7 0.8
Chicken, roasting 70 4.2 0.0 7.6
Cheese, cream (3 oz) 396 39.5 3.0 8.6
Cream Cheese Pancakes 285 25.0 2.0 15.0

Calories 2,415
Fat 227.4 2,038 85 %
Saturated 35.1 310 13 %
Polyunsaturated 5.7 51 2 %
Monounsaturated 29.5 263 11 %
Carbohydrate 23.5 58 2 %
Dietary Fiber 8.8
Protein 72.3 292 12 %
Alcohol 0.0 0 0 %

Today (the hamburger and broc are planned for dinner):

Calories 1,849
Fat (73%) Carbs (8%)
Protein (19%) Alcohol (0%)

coconut oil 240 28.0 0.0 0.0
sausage/cheese breakfast serving 580 52.0 3.0 22.0
tri tip 180 10.0 2.0 20.0
Sour cream 10 0.9 0.2 0.1
Salsa, red, cooked, 9 0.1 2.0 0.5
Oats 61 1.1 10.3 2.6
Cheese, cream 105 10.5 0.8 2.3
Ground beef or patty 298 19.4 0.0 28.9
cheddar slice serving 90 7.0 0.0 5.0
Avocados, raw, California 227 21.0 11.8 2.7
steamfresh broc- 1/2 bag

Grams Calories %-Cals
Calories 1,849
Fat 149.9 1,333 73 %
Saturated 17.7 156 9 %
Polyunsaturated 3.9 33 2 %
Monounsaturated 25.5 221 12 %
Carbohydrate 38.1 148 8 %
Dietary Fiber 11.4
Protein 86.1 349 19 %
Alcohol 0.0 0 0 %

[WATCH-ME-SHRINK]

Originally Posted by GME

Thursday 10/15

I'm pretty sure I know what my problem is... carb creep. I've been eating a lot of fruit (mmmmm peach season) and some other stuff that is "good" but probably just not right for me right now.[COLOR="Red"]MAYBE. MAYBE NOT[/COLOR].


Wednesday:

Calories 2,415
Fat 227.4 2,038 85 %
Saturated 35.1 310 13 %
Polyunsaturated 5.7 51 2 %
Monounsaturated 29.5 263 11 %
Carbohydrate 23.5 58 2 %
Dietary Fiber 8.8
Protein 72.3 292 12 %
Alcohol 0.0 0 0 %

Today (the hamburger and broc are planned for dinner):

Calories 1,849
Fat (73%) Carbs (8%)
Protein (19%) Alcohol (0%)



Calories 1,849
Fat 149.9 1,333 73 %
Saturated 17.7 156 9 %
Polyunsaturated 3.9 33 2 %
Monounsaturated 25.5 221 12 %
Carbohydrate 38.1 148 8 %
Dietary Fiber 11.4
Protein 86.1 349 19 %
Alcohol 0.0 0 0 %

Gina, at first glance, I don't think your calories are too out of line. If you mult your weight x 10 (for fat loss), you should be eating around 2080ish a day. Much less than that will be pushing too much of a deficit, unless you only do that once a week or so. Definitely not every day.

This is where macros are important, and food choices. Try upping your green/fibrous carbs a bit. Your carbs, based on your running workouts, are too low. On the days you run, eat more green fibrous veggies throughout the day, then before your run, do the complex carb thing. On days you don't work out or run, cut back to 30 carbs or so -- mostly green veggies. The green veggies will also up your fiber intake -- which, by the way, is also too low. Fiber keeps us full and helps to keep things moving and healthy.

Thirdly, your protein seems a bit low to me. Protein is a thermogenic (takes more fuel to burn than other food) and thereby increases our metab. It also helps to build muscle (which increases our metab). You can't build lean body mass w/o sufficient protein. Try taking in a protein shake after your runs. If you're hungry at night, drink a small protein shake. If you need a snack, sneak in a bit of lean protein now and then.

So for starters, try increasing carbs on the days you run (75ish); keeping them at 30ish on days you don't; cals no less than 2080 a day, upping that by 200-300 on a day or two per week; and upping your protein.

I'm tellin' ya, girl....this tracking will be the handwriting on the wall. Just watch.

[GME]

I was at 208.7 this morning. Not my lowest, but close.

Sounds good Twyla. I'll give this a go. I think I'm going to have to decrease fat on some days to stay in my cal range AND up protein and veggies. A lot of my carbs/fiber are usually from avocado.

I am having some sausage & cheese for breakfast, a leftover hamburger patty and broc for lunch and pea pods for snack. Not sure about dinner yet. No running today.

[WATCH-ME-SHRINK]

Originally Posted by GME

I was at 208.7 this morning. Not my lowest, but close.

Sounds good Twyla. I'll give this a go. I think I'm going to have to decrease fat on some days to stay in my cal range AND up protein and veggies. A lot of my carbs/fiber are usually from avocado.

Love it.

As for lowering fat a bit, that will naturally happen w/o trying if you up your protein and veggies. Don't be afraid of the extra carbs on run days. If 75ish sounds too high at first, start with 50ish and play with it. Then cycle down to 30ish on non-run days.

Here's to your success!

[GME]

Friday 10/17

Alright, here's how today shook out:

Fat (72%) Carbs (5%)
Protein (23%)

Total 2,203 174.6 28.7 120.6

coconut oil 240 28.0 0.0 0.0
sausage/cheese breakfast 580 52.0 3.0 22.0
Ground beef or patty 444 28.9 0.0 42.9
cheddar slice serving 90 7.0 0.0 5.0
steamfresh broc- 1/2 bag serving 50 0.0 8.0 2.0
Pea Pods- 1cup 40 0.0 7.0 2.0
Mayonnaise 198 21.6 1.1 0.3
Lettuce, salad with 156 11.1 5.8 9.2
Turkey 212 8.0 0.0 32.8
Salad dressing 148 15.6 1.3 0.4
CC choc milk 45 2.5 2.5 4.0

Calories 2,203
Fat 174.6 1,566 72 %
Saturated 25.9 231 11 %
Polyunsaturated 15.0 133 6 %
Monounsaturated 23.9 214 10 %
Carbohydrate 28.7 113 5 %
Dietary Fiber 4.0
Protein 120.6 504 23 %
Alcohol 0.0 0 0 %

We went out for dinner and I had the half sandwich/dinner salad combo. I chucked the bread and put the innards on the salad. Pretty good.

So for veggies today I've had about 1.5 cups of broc, 1 cup pea pods and about 2 cups mixed salad (romaine, spinach, cukes, tomato, a little cheese)

I had a couple of cups of coffee this morning and nothing but water since. I may have been overdoing the AS in my tea too.

I'm heading out for my final OHR run tomorrow. I picked up a couple of the gels at GNC tonight. The gal there had never heard of glycomaize. Our GNC is a pretty lame little store. I much prefer Vitamin Shoppe but they are 40 miles away.

Off to get my running pants out of the dryer and head for bed.

[GME]

208.8 today. I was hoping for a loss. I'm impatient like that.

[WATCH-ME-SHRINK]

Gina,

You've begun a few tweaks and strategies toward your fitness goals and to get that weight loss out of stall mode.

Now it's time to be patient and give your body a chance to calibrate those tweaks.

[GME]

I just posted this on the C25K thread:

Well, I had a happy little morning today. I finished the OHR program! The tide was in so I was moving pretty slowly, but I did the whole 60 minutes! I actually did 60:45 because I wasn't paying attention.

Now I start working on speed. My 5K is in 4 weeks.

I tried a gel this morning and it didn't work too well for me. I broke out in a cold sweat about 20 min in and I was shaky on the way home. All I could find was a Power Bar brand, maybe others are better. I did take it on a completely empty stomach. For the carb count I could have a cup of OJ. Oh well, I tried it. I had a protein shake when I got home and evened out. I had bacon, eggs and avocado for brunch/lunch later.
__________________

I can't believe I have stuck with this since April.

I was cruising the net, looking for races a few days ago and I think I am going to register for the Wharf to Wharf Race next summer. Its 6 miles and you run along the ocean (roads, not the beach) from the wharf in Santa Cruz by the Boardwalk to the wharf in Capitola. It is a big deal here and people come form all over the country (and even other countries) to run it (they limit it to 15,000 runners and is always full at least a month in advance). It will be three days before my 43rd birthday. That will be quite a gift to myself- the ability to run 6 miles. If I made it to my weight goal by then that would just be icing on the cake (or lc, gluten-free brownies )

[WATCH-ME-SHRINK]

Gina,

Congrats on that awesome run this morning! You are SHOWERING me with inspiration, girl!

As for the gel, by itself, not sure if that was good or bad. When I do a pre-workout mini meal, it usu has some lean protein as well as carbs, more carbs of course. That PowerGel has zero gr of protein. Maybe the next time drink a small protein shake (1/2 scoop?) with the gel pac, if you decide to try it again.

Me? I forgot about the dang things this morning! Ate oats instead. And I'd been waiting to try them for the last 3-4 days!

Anyway, looking back at your protein intake, I would encourage you to maybe up that a bit. Athletes require more protein, for one thing. Look at how much you're running during the week, woman!

I was researching and checking through my journal this morning, making notes, and saw this post by my friend JoLie:

I just read a large article about the ISN (International Sports Network...or something) are trying to change the USDA protein guidelines, especially for athletes/runners/frequent exercisers, because they recognize protein requirement should be much higher for this group. They are saying 1g/lb but this is a big increase over the current gov't recommended amount of ~.25/lb! The article went on to say how protein can prevent injury, immune system etc.etc.- What we already know, right?

It reinforced what I had mentioned to you earlier.

At your present weight AND workout schedule, you should be eating NO LESS than 150-175 gr per day MINIMUM.

Give it some thought.

[GME]

I'm thinking you are right about the protein. When I started trying to eat to my BMR I think I started depending too much on fat (its so easy and yummy too).

Now that I finished OHR I am going to start a 5K speed-improvment program from CoolRunning (the C25K folks) that is going to up my mileage and have me running 5 days/wk. I've got to get this thing figured out.

I've been sitting here playing with menus for the rest of the day on FitDay and that much protein is tough. I can make it work for today with a big steak for dinner and another protein shake, but for the future I'll look for some other high protein, lower fat, real food options (not that steak isn't real food, but I don't want to depend on shakes too much). That brings me to 165 grams. 208, wow.

I'm glad my running can inspire you. You have been a lot of help to me.

[WATCH-ME-SHRINK]

Gina

Here are some ideas for protein that I eat on a regular basis:

fat-free cottage cheese (I add CO to mine often, so I buy f/f)

tuna
chicken
salmon burgers (Sams)
Jenny O turkey burgers
ground turkey
sliced ham
sliced turkey
eggs
fat-free yogurt
full-fat yogurt*
lean ground beef
steak (occasionally)
lean roast beef
hamburgers
protein shakes
protein bread
almonds
string cheese*
pepperjack cheese*
beans

* Depending on whether I'm doing high carb/low fat or if I'm doing low-carb/high fat, I choose accordingly with my protein choices.

You can do it. When I began doing TKD in March & April, I was getting in 175-200 gr of protein NO PROBLEM every day.

If a protein deficit is one of your "links" to getting things moving again, you would never have known had you not started tracking.

See!!!!

[GME]

Originally Posted by WATCH-ME-SHRINK

You can do it. When I began doing TKD in March & April, I was getting in 175-200 gr of protein NO PROBLEM every day.

What's TKD?

208.1 today. A new low, but just barely. I didn't make my protein goal yesterday. We went to the movies last night and I just couldn't get the shake down when we got home. I'll frontload more today (I didn't know I had a protein goal until 3:00 ).

Saturday's totals:
Calories 2,015
Fat 132.2 1,176 59 %
Carbohydrate 76.8 278 14 %
Dietary Fiber 12.9
Protein 136.2 555 28 %

27 of the carbs were that gel, the rest were veggies, avocado and a small apple. It was a satisfying day.

I'm starting my new 5K training program today and it doesn't have you take rest days as often so I'm running again today. I feel like I have a pretty good base, its Sunday, I have time, so I'm going! I love how I feel the rest of the day when I run in the morning.

I just had a SC oat muffin (from that other thread about my son's breakfast). Its about a half cup of oats, a couple of pecans, cranberries, some margarine (I think I'll use co next time, ds is lactose intolerent), and some egg white protein.

I put the recipe in Fitday
Calories 147.0
Fat 13.0 g 20 %
Carbohydrate 16.0 g 5 %
Dietary Fiber 2.0 g 8 %
Protein 4.0 g 8 %

I used a half sccop of protein last time for a batch of 10, I may up it to a full scoop next time. I ate it about 30 min before I'll start running. We'll see how that works.

I did a little shopping yesterday. I bought some of those bodyfat calipers from Netrition and went to the bookstore by the movie theater and bought Crack the Fat Loss Code that I've been hearing about.

[GME]

Ugh, not such a good run. I pooped out after two miles. If I wasn't two miles down the beach from my car I would have quit. I had to walk or I wasn't making it home.

I either really do need the rest day, the oat muffin wasn't enough or the right combo or I didn't have enough spread between it and my run.

I had a protein shake and I'm off to the shower. We'll have bacon & eggs after that.

[WATCH-ME-SHRINK]

What is TKD?

http://www.lowcarbfriends.com/bbs/ot...-training.html

Gina, as for your "pooping out," how well I know that feeling AND that frustration.

I'm leaning toward not enough of the right fuel, being the hurdle. I've experienced this myself more than once, and I'm trying to figure out the right strategy.

Rest, I know, has a lot to do with mine.

Adequate rest, adequate carbs.

Maybe your next run will be better.

As much as you're running, I'd say you need to up your pre-workout carbs incrementally until you reach the magic number that's gonna give you that go-forever thing.

[GME]

Here's how today went food-wise:

Total 2,111
Fat (g) Carbs (g) Protein
135.0 78.9 169.2

Fat (56%) Carbs (13%)
Protein (31%) Alcohol (0%)

CC choc milk 180 10.0 10.0 16.0
JR protein powder220 0.0 2.0 50.0
SC oat muffin 147 13.0 16.0 4.0
Egg, whole 214 14.9 1.2 18.9
OM bacon- 4 1/2 pcs serving 140 12.0 0.0 8.0
bowl w/ beans, avoc, SC & salsa 505 28.0 31.0 39.0
Apple, raw 55 0.2 14.6 0.3
tri tip 270 15.0 3.0 30.0
Cheese, cream 140 13.9 1.1 3.0
coconut oil 240 28.0 0.0 0.0

Looking it over, there's not a lot of veggies. The "bowl" is made with a lot of celery and quite a few tomatoes. I had about a third of an avocado and an apple. Gotta up the green stuff. Big salad and some broc tomorrow.

How far ahead of a run do you think I should have the more complex carbs? I know there was one day I had a good-sized bowl of sc oats in the morning and ran about 6 hours later and felt great. Could have been a coincidence. I'm going to have to go for the night before if I run in the morning. But that goes against the carbs late at night rule. Overall, I do better going very light at night. Ugh.

That's why I was hoping the gels would work. I checked into the glycomaize you talked about earlier, but can only find it in a ginormous can. Maybe I'll try something like OJ with something else like Ezekial toast & pb. But I don't run well with too much in my stomach. Double ugh.

I never had a problem until I started running over 20-30 minutes at a stretch. Oh well, of all the problems people have, this is easy.

[WATCH-ME-SHRINK]

Gina, if you run in the mornings, go ahead and try the oats at night. For the amt of running you're doing, I wouldn't think it would be a problem.

If you run later in the day, I'd try to get them in an hour before.

Here's another idea. You may want to try a protein bar before. I remember on the days I would eat just 1/2 a Zone bar before my tougher cardio days, it REALLY helped with my stamina, and I remember discussing this with some of the people helping at that time with BFFM. One of them said it could be due to the sugar in it. But calorie wise, 1/2 bar was being burned off no problem.

Since then I've learned that I need to avoid them due to soy. (Hypothyroid) I only eat protein bars now that have whey protein, and usu only for a quick meal replacement when I need to. If soy isn't a problem for you, you could try that, or another similar kind of protein bar.

I think if you try to consume around 45-50 carbs (starters) before your runs, this would help a lot. Then you can taper to fibrous the rest of the day for other meals. Just remember to let the biggest concentration of your carbs be eaten around your workout times where they'll be burned most efficiently AND when they're needed most.

[GME]

Monday 10/20

209.1 The little Wii guy even made me explain myself. Too much too late at night I think.

No PE at school today (conferences) and no running tonight. Rest day. I need to get to Costco.

[GME]

I noticed something this morning after grumping about the scales. I looked in the mirror and just looked different. My shoulders and collar bone area have much more definition. My head and neck used to look like they were perched on the top of an egg, now I have a more "square shape" like I should have. Hmm, that isn't something I have ever measured before.

We managed to squeeze in a "Tiny PE" today before early dismissal. I walked a couple of laps. It is technically a rest day and I didn't want to change and get all sweaty before parent conferences.

Wow, I read the TDK thread for an hour or so last night and didn't get through it. Very interesting stuff. If I did want to try it, is the thread enough information, or would I need his book? I looked it up and both Amazon and Barnes & Nobel are out of stock and my library doesn't have it.

I read through the Crack the Fatloss Code last night and wasn't impressed. It may have been her writing style that threw me off, but the author contradicts herself and doesn't give real numbers, percentages or ratios, just her recipes and vague suggestions. I do like the idea of doing some kind of cycling, I think its what my body needs.

Listen to me, I was dragging my feet just a few months ago not wanting to track anything and now I'm looking for macronutrition ratios. I have freed my inner athelete. I pay so much more attention now to what my food is doing for or to me now.

I'm thinking I might to some weight work. Is there a good video? I don't really care to join a gym. I have a pretty good set of handweights and DS15 has a bench he'd share with his mama. I think I'll ask over on the exercise board.

[WATCH-ME-SHRINK]

Originally Posted by GME

Listen to me, I was dragging my feet just a few months ago not wanting to track anything and now I'm looking for macronutrition ratios. I have freed my inner athelete. I pay so much more attention now to what my food is doing for or to me now.
I'm thinking I might to some weight work. Is there a good video? I don't really care to join a gym. I have a pretty good set of handweights and DS15 has a bench he'd share with his mama. I think I'll ask over on the exercise board.

EUREKA.

Gina, this is what the "secret" is all about. We can bust our butts all day long with workouts, but without proper nutrition and a MAP that guides that nutrition, we're wasting valuable time.

Nutrition is 80% of our path to success.

No, you don't need the book. I didn't get it. I read that thread through a couple of times. I googled leptin refeeds on the internet and sponged up all the perspectives/theories I could, I PM'd Btinc (my hero) with Q's, and I just gave it a shot.

If you care to take the time to read through my journal starting about Page 13, Post 381, you may find some helpful info/guidelines too.

Keep in mind that if you DO try this approach, working out is CRUCIAL. This approach is only for those who are willing to put in the work with weights and cardio. You got the cardio THANG down, , so yes, you just need to start experimenting with strength training.

Some links that will shed light:

This site will show you all the muscles of tbe body and how to target them, including videos of form and how-to's:

ExRx.net Exercise & Muscle Directory

Body recomposition, Lyle McDonald:

Bodyrecomposition - Lyle McDonald

Body fat calculator site (Btinc gave me this one)

ClutchFitness.com's Body Fat Calculator

Another weight training site that I've found helpful:

Hussman Fitness

Refeeds:

Refeeds - Hot Hubs
Refeeds and Leptin - [Forums]

These are just a few you may find helpful. But definitely read the TKD thread through thoroughly, then check out the [COLOR="DarkOrange"]Muscle Matters Board [/COLOR]for guidance from others there too. They're very helpful with weight training issues.

[GME]

Tuesday 10/21

206.6 today! Finally, some movement.

Thanks for all the good info and encouragement. You are like my weight-loss good luck charm. (or my pay-attention-to-what-you're-doing charm, either way ).

I read a lot more about TKD last night. I don't think I'm ready for it now. It does sound like a good plan though and you seem to be working it for you. I'll keep it in my pocket for later.

Not much time now, just had to get my new low posted.

[WATCH-ME-SHRINK]

Originally Posted by GME

Tuesday 10/21

[COLOR="DarkOrange"]206.6 today! Finally, some movement[/COLOR].

WOO-HOO!

[GME]

Here's how today's eats came out

Calories 2,222
Fat 131.6 1,173 53 %
Carbohydrate 86.9 316 14 %
Dietary Fiber 21.0
Protein 182.5 725 33 %

I felt pretty good on my run. I had a little brown rice and black beans at lunch (about 12:30) and then some Ezekial toast with pb and sf jam at 3:45. I ran at about 5:15.

It was my first asphalt run. At first it seemed easier, but by the end I was worn out. I think it was the hills more than the road. I live at the top of a hill above the little neighborhood where I run and there are a few other small hills. I recovered quickly though. I've heard that's the true test of your fitness, not how long you can go but how fast you recover.

I was thinking while I ran today that I need to set up my "map" to give myself some direction.

Here's what I'm thinking:

Calories- 2000-2500 with a low day thrown in every week
Protein- 175-200
Carbs- 30-40 non running days
75-90 run days
Fat- 100-150 wherever it needs to be to make everything else work
Exercise- Stay focused on running until my 5K 11/9. The training schedule I'm following is 5 days/wk of varying intensity & distance. By that time dark will chase me inside early and I'll start to do more with resistance training.

I'm hoping the higher carb days and the low cal day will be enough to keep things mixed up without doing official "cycling." When winter comes I'll mix up my workouts a bit. I'll keep running with my kids twice a week at school and do longer runs on weekends and do some resistance training. I don't think I'll do another race until July so I'll pick up running more again in the spring.

I ordered the bodyfat calipers so I'll have more to measure progress than just the scale.

What do you think O Wise One?

[WATCH-ME-SHRINK]

Originally Posted by GME

What do you think O Wise One?

Respectfully, O WISEST One, you have done a wonderful job organizing your plan of action and wasting no time implementing it. Looks great.

Those changes in nutrition, the adding of the strength training, and the focus on burning fat and building LBM should all prove beneficial in your body recomposition and road to success. I'm excited for you, Gina.

[GME]

Thanks Twyla, I wouldn't have done this without your help. I'd probably still just be complaining somewhere about not losing.

[GME]

This evening didn't work out as I had planned. I had my snack about 4:00 before I left school (banana & cottage cheese, the banana was like food from Heaven) and headed for home, planning a run. When I got home, DH was there (home early from out of town) and it was 90 degrees. It doesn't do that here. I didn't get my run in. I had a rest day planned for Friday, maybe I'll trade it.

I went very light and lc for dinner. I came out with:

Calories 2,165
Fat 126.8 1,122 52 %
Carbohydrate 88.4 325 15 %
Dietary Fiber 21.1
Protein 175.8 710 33 %

I mapped the 5K I'm running on the 9th. It is a route I have biked and walked several times. Absolutely gorgeous and fairly flat. That's good news after last night's hilly run.

[GME]

Thursday 10/23

207.7 this morning. Up a little, but less than half a pound.

Today's food:

Calories 2,343
Fat 135.5 1,206 51 %
Carbohydrate 102.6 379 16 %
Dietary Fiber 39.6
Protein 192.3 774 33 %

Seems like a lot of carbs, but the net isn't bad and I ran tonight. It was a tough run because it was warm and the tide was in (inch deep footprints at least), but I felt like I had energy.

I noticed a couple of good things today. After my run I was walking sorta with my hands on my hips, but higher and on my back, and I noticed there wasn't a roll squishing out from under my bra. I hate back fat!

And this morning, looking at myself in the mirror before I got dressed, I noticed my thighs are much firmer and less cottage-cheesy.

[WATCH-ME-SHRINK]

Gina, there is no doubt in my mind -- NONE -- that you are reducing body fat, whether you're losing scale weight or not. Your body is taking shape, it is tightening, it is becoming redefined.

Is that not the ultimate goal?

Keep on keeping on, woman.