Weight Update

Weight – 126.5

Don’t ask me how I’m down a half pound.  I’ve eaten pretty terrible all week long. Biscuits, pie, pumpkin bread, candy, and lots of food in general.

C4 – Week 12, Day 84 of 84

Weight 127!!!

I gained 2 pounds this week.  I’ve actually increased my workouts this week and even made up a cardio session.  BUT, I realize that I have gotten out of the habit of counting my points.  The last time I used my online point tracker was NOVEMBER 18!! That was the week before the wedding and I let busy-ness get in the way.  Ever since, I’ve been lazy…that’s the only way to describe it.  And it’s shown on the scale.

I’m NOT happy about it, but it’s no one’s fault but my own.

Honestly, I don’t anticipate really getting strict these last two weeks of the year, so I’ll try moderation until the first of the year…then I’ll get back to counting my points and doing what I know to do.

I started the 4th challenge of 2009 at 125.5 and finished at 127. So, while I’m not too happy with that, I am still within a couple pounds of my target weight and I am in control of the situation.  There’s a lot of peace in knowing that I can make some changes and fix it.  So, this challenge is over… and I will start C1 2010 at the first of the year.

I’m planning to enjoy my family all being together this next week.  I hope y’all enjoy your holidays!

C4 – Week 11, Day 77 of 84

Weight 125

Up a half a pound.  Really not in a motivated state these days.  One week to go in this challenge and I’m not in a routine.

On to Week 12…

C4 – Week 10, Day 70 of 84

Weight 124.5

Back up a pound this week… but I took a break from the gym this week and today my “monthly” came to call.  So, not all that bad considering.

I’m determined to get back in the gym this week.  Missing the weights…cardio? not so much.

Only 2 weeks left in this challenge.

On to week 11…

C4 – Week 9, Day 63 of 84

Weight – 123.5

I was down a pound this week.  Pretty happy with that since it was Thanksgiving week AND we had the wedding as well.  BUSY, BUSY week, so I didn’t get any “gym” workouts in, but we did lots of manual stuff decorating and setting up and breaking down the wedding.

On to week 10…

C4 – Week 8, Day 56 of 84

Weight 124.5

I’ve been better disciplined this week and ended up down a pound for the week.  Works for me.

This week is going to be crazy…with the wedding, Thanksgiving and work. I’m not sure how I’ll get all my workouts in, but we’ll see how it goes.  I’ll have to concentrate on eating healthy to compensate.

On to week 9 (only 4 weeks left in this challenge)…

In the meantime… if any of you (all 4 of you) have any health/fitness questions… ask away…

C4 – Week 7, Day 49 of 84

Weight 125.5

Ok people, my head has NOT been in the game for the last 3 weeks or so.  I need to regroup and get back to business.  I’ve had lots going on…but so does everyone else.  Excuses do nothing but stall progress and impede success.  I need to quit hitting the candy corn… just saying.  I also need to get back to a more regular workout schedule.  Jodi’s new schedule has caused us to rework things and it just hasn’t been working out very well.  This week, I plan to do more cardio than I have been doing.  I love to lift, so I usually don’t have to talk myself into it, but cardio is NOT my favorite, so I find it easy to let it slide. My eating overall isn’t bad, but I have been eating some sweets that I normally wouldn’t eat.

So, this week, I need to get my head back in the game.  Fit in my cardio and weight workouts and focus on my health…and fitness.

On to week 8 …

C4 – Week 6, Day 42 of 84

Weight 124.0

I’m somewhat surprised that I’ve stayed within a half pound of last week since my eating has been somewhat off.  Some great days and some not so great days.  My workouts are going great…even though I’ve had to do many/most of them without Jodi.  Working on getting my head a little more in the game, but I am so distracted these days.  I’m thankful for journaling… helps to keep me on task.

On to week 7…

C4 – Week 5, Day 35 of 84

Weight 123.5

I was down a pound and a half again this week.  I’m a bit off focus these days… I think it’s having so much going on personally, but I’m working out hard.

It’s high hormone time again… so we’ll see how the next couple weeks go.

On to week 6…

C4 – Week 4, Day 28 of 84

Weight 125.0

One word…”relaxed”.  That’s what I did this week and the end result is a gain of one pound.  Just being honest and letting y’all know that not tracking like you should and eating extra handfuls of yummy candy corn can easily lead to weight gain.  So, I’ll try this week (again) to be more disciplined in my eating.  We also haven’t been working out as much as usual since we’ve had to change our workout schedule.  I’ll try harder to get all my workouts in.  It’s just not like me to miss very much time at the gym. 

Maybe it was just a good time to take a little break.

On to week 5…

C4 – Week 3, Day 21 of 84

Weight 124.0

I knew it would be the case.  I was up on the scale 1.5 pounds.  It is Cycle Day 3, so I’m not surprised at all.  I will say that I have been busy, busy lately so I haven’t tracked my food as strictly as usual, but I did eat very typical for the week.

I’ll be back to tracking – or at least trying real hard – this week.

On to week 4…

C4 – Week 2, Day 14 of 84

Weight 122.5

Don’t ask me how, but I was down 2.5 pounds this week.  I’m on cycle day 26, so I look for this week to be more on the upswing this week with the high hormones.

On to week 3…

C4 – Week 1, Day 7 of 84

Weight 125

I just looked back and I’m a full 10 pounds lighter than week 1 of my last challenge. Yay, me!  I’m down a half a pound from last week.  Not sure if I should slip into maintenance or see whether I should come down to 120.  Any opinions? I’ve enjoyed watching the scale be nice to me for a change.

We’re quickly approaching the holiday season, so keeping track will be important.

Our workout schedule has had to change in the past couple of weeks and that has complicated things a little, but we’re making it work.  And we’re not playing near the tennis we were playing due to LOTS of rain.

On to week 2…

C3 – Week 12, Day 84 of 84

Cycle Day 12, Buffing, Weight 125.5

I finished this challenge down another half pound.  That’s a total of 17 pounds since the second week of June.  Here are my Challenge 3 stats (12 weeks):

• Weight: -10.5 lbs (from 136 to 125.5, with an average of .88 pounds per week)
• Neck: –1/2”
• Chest: –3/4”
• Waist: –2 1/4”
• Abdomen: –2 1/4”
• Hips: –2”
• Thigh: –1 3/4”
• Knee: –3/4”
• Calf: –1/2”
• Ankle: –1/4”
• Bicep: –1/2”
• Forearm: –1/4”
• Wrist: –1/8”

I’m pretty happy with those results.  I’m back in a size 4 (and some are a little big).

On to Challenge 4 2009…

C3 – Week 11, Day 77 of 84

Cycle Day 5, Buffing, Weight 126.0

I remained steady on the scale this week.  Which is okay with me, since it’s CD5.  I have one week left in this challenge.  Next week will be the final weigh-in for C3.  I’ll record my measurements to see those results, as well.

This week we’ll be doing circuits on weights.  The rain kept me on the treadmill last week, I’m hoping for some sunny skies in the coming days.

On to week 12!!…

C3 – Week 10, Day 70 of 84

Cycle Day 25, Boosting, Weight 126.0

I’m down another pound this week for a total of 16.5 pounds (10 pounds so far in this challenge).  Counting points has been REALLY simple for me.  I admit that with WW I am able to eat a few more “cheat” foods throughout the week than I EVER would have on BFL, but even though I have a great deal of willpower, it helps to feel a little more “normal” when you can enjoy a bowl of popcorn or a fudge bar if you want one.

I have tried, seriously tried, over the past 3 years to take off weight and for some reason, I was gaining.  If you know me, you know I work out faithfully.  I very seldom miss a workout.  So, gaining weight while working hard and trying to follow my eating plan 90% of the time was really getting me frustrated.  I am now at the weight I was in August of 2006.  I’d like to lose another pound or so and then maintain… with a goal of adding muscle!  I just don’t want to be the skinny girl… I love muscle!!

Think…

Now, that’s the body I want!!

We’re lifting heavy for the next week or so and playing as much tennis as possible – although, pros we’re NOT yet!!

My high hormone weeks are approaching, so I won’t have very high expectations for the next couple weeks.

On to week 11…

C3 – Week 9, Day 63 of 84

Cycle Day 18, Buffing, Weight 127.0

I’m down a pound and a half for the week (total of 15.5 lbs. since June 7 and starting WW).  I am fitting back into all my “skinny” clothes again and realizing I didn’t keep enough of them so I’m running a little short.  Thank goodness I have several of my staples (workout clothes) that I have held on to.

To be honest, I still can’t figure out why WW seems to be working to finally shed scale weight.  I feel that I don’t eat as strictly as I would doing typical Body for Life.  In fact, eating from Monday through Friday afternoon is no problem… I don’t feel deprived in the least.  Where WW seems tougher to me is on the weekends because I got to the point on the weekends that I’d justify eating out…for instance, if I went to see Kale I’d make sure to get a meal at The Olive Garden or something.  I haven’t done that since counting points because one meal at OG would be a minimum of a DAY’S points, so we opt for something like Market Place and choose wisely at less cost to my points tracker.  Having to think about how much something is going to “cost” me to eat it has made a significant impact.

We haven’t changed anything as far as lifting workouts go, but haven’t been seeing the treadmill near as often since we play tennis every possible chance we can get while the weather is SO nice.

Only 3 more weeks to go in this challenge.  On to week 10…

C3 – Week 8, Day 56 of 84

Cycle Day 11, Buffing, Weight 128.5

Down another pound this week. That’s a total of 14 pounds since coming back from vacation (June 7).

Our workouts are back to circuits (buffing) and compound sets (boosting)… and as much tennis as we can fit in.  Lovin’ the tennis.

Four more weeks to this challenge. On to week 9…

C3 – Week 7, Day 49 of 84

Cycle Day 4, Boosting, Weight 129.5

HELLO, 120s!

Haven’t seen those numbers in a long time.  I was pleasantly surprised to stay down even a 1/2 pound this week since it’s cycle day 4.

Our workouts are hard, we’re playing lots of tennis (when the weather’s good), and my eating is easily staying on track.

My new goal weight is 125.  Then, I’ll consider maintenance.

On to week 8…

C3 – Week 6, Day 42 of 84

GOAL!

Cycle Day 23, Boosting, Weight 130.0

Half-way through this challenge and I’ve reached my goal weight of 130.  One day this week I actually saw 129 on the scale, but my final weigh-in was 130… so there we go.  I lost 2 pounds this week after 3 weeks of just a 1/2 pound total loss.  I will finish this week with some allowance points remaining.  My next goal weight will be 125.

We’re still playing tennis as much as we can and we have lessons once a week… only 2 left though.  That’s been a blast.

On to week 7…

C3 – Week 5, Day 35 of 84

Cycle Day 16, Buffing, Weight 132.0

Because I’m BUMMED about the scale not budging again this week, I decided to take my measurements.  I will say that I ate completely within my target points each day and I’m finishing the week with extra allowance points left over.  I haven’t changed anything at all in the past 3 weeks… two of those weeks were high hormone weeks, so I REALLY expected a change on the scale this week, but even though I was down a 1/2 pound at one point this week, I finished even.  This is where most people get frustrated and decide to give up or loosen up on their eating because of the frustration.  SO, I’ll stay on task again this week and if I don’t see any changes, I’ll have to ask myself if there’s anything I’m doing different or should do different. Although, I am VERY proud that I have been very disciplined the ENTIRE nine weeks I’ve been counting WW points.

I looked back at Cycle Day 16 last month and my weight was 135.5, so I’m down 3.5 pounds since then.  Gotta feel good about that.  My low point last month was around CD 23.  Usually my high point is early in my cycle and my low point is late in my cycle.  (It’s amazing how much hormones play a part!)

As for measurements, I haven’t measured since I started this challenge, so here are my results so far for this 12-week challenge.

Starting weight – 136, Goal weight for the challenge – 130

Today’s weight – 132 (total loss of 4 pounds)

• Neck: –1/4”
• Chest: –3/4” (if you know me that’s the one place that’s not necessary! Ha!)
• Waist: –1” (in 5 weeks!! Yay!)
• Abdomen: –1/2”
• Hips: –1/2”
• Thigh: –1/2”
• Knee: –1/4”
• Bicep: –1/8”
• Forearm: 0”
• Wrist: –1/8”

That makes me feel a little better.  And the fact that I wore some dress pants today that I LOVE that I haven’t been able to wear in a few years.

I’ll keep doing what I know to do is right.  Slow and steady.

On to week 6…

C3 – Week 4, Day 28 of 84

Cycle Day 9, Buffing, Weight 132.0

The scale BARELY moved again all week, but last week I set in my mind to not get concerned and to keep making healthy decisions while I’m at my peak hormone week(s).  I was pleased to see the scale JUST dipped down this morning, so I finished this week losing a half a pound. I’m expecting better this week again.

I’m only 2 pounds away from my goal for this challenge and I’ve been happy to get in clothes I haven’t been able to wear in a couple of years again which is always a motivator.

Our weight workouts will be circuits this week and we’ll play as much tennis as possible and hit the treadmill when the weather permits furthering our tennis careers (ha!).

On to week 5…

C3 – Week 3, Day 21 of 84

Cycle Day 2, Boosting, Weight 132.5

My weight stayed steady this week, which doesn’t surprise or upset me since it’s cycle day 2.  I’m learning to just roll with the flow and as long as I’m staying on task it’ll all work out in the end.  Hormones are to blame for most of my ups and downs on the scale these days.

Jodi and I have been playing a TON of tennis the last couple of weeks.  Our activity points added up to 27 points this week! That’s a ton!  We usually have about 10 per week.  I don’t use them, though… I prefer the additional weight loss.

My eating has been great.  I haven’t had any trouble staying in my target points.  I feel as though I’m eating healthy and allowing myself treats and feeling great about the weight loss to date.

Our workouts for the next four weeks will change from straight sets to compound sets for two weeks with two weeks of circuits.  We have been playing tennis for our cardio, but weather will designate whether we have to be indoors verses outdoors.  The weather here has been amazing the last week, but we don’t expect that to be the norm for the rest of summer in Arkansas.

On to week 4…

C3 – Week 2, Day 14 of 84

Cycle Day 24, Boosting, Weight 132.5

The “scale gods” were smiling on me this week.  I’m down another 2.5 pounds from last week!! I can’t really figure that out.  I’m still doing exactly what I’ve been doing since I started plugging my food into Weight Watcher points. I’ll chalk up the odd fluctuations to hormones, since I am totally consistent in my eating and workouts.

In the past 6 weeks (since coming back from vacation and starting to track my foods in WW), I’ve lost 10 pounds.  That’s the most I’ve lost in several years and this is my lowest weight in at least 2 years.  I have a pair of shorts on today that I couldn’t get into in May when I tried them on.  Pretty happy about that!

I’m also only 2.5 pounds away from my current goal weight.

This week we’re doing heavy lifting (3 sets of 10) and BFL intervals for cardio.  We’ve also been playing tennis, well, I don’t know if you can call it “playing tennis” since we can’t yet play very well, but we’re having a ball doing it!  This week alone, we’ve played about 4 hours and we’re planning on playing at least an hour tonight after church. Lots of fun!

On to week 3…

C3 – Week 1, Day 7 of 84

Cycle Day 17, Buffing, Weight 135.0

The scale was very hesitant to move again this week, but I managed to lose a pound from last week (after being up a 1/2 pound at my last weigh in).  So, since coming back from vacation (6/6/09), I’ve lost 7.5 pounds.

It has been hard for me to understand what’s going on with me weight-wise. (Such is the story of my life for the past 3 or 4 years)  I realize I ate really bad during vacation, so the first week back losing 3.5 pounds, while totally out of character for me, didn’t completely surprise me.  Then, the next week, I was down 2.5 pounds.  Those were my first two weeks of plugging my foods into Weight Watcher points.  The next week, even though it was my “start” week (cyclically speaking), I lost another pound.  Thrilling to me!  The 4th week, I gained a half pound, and this week, back down a pound.  Every day for the past five weeks, I have been AT my target points, using most, but not all my allowance points, and none of my activity points.  I’m going to keep giving it my best effort and see if it will continue.

On the positive side of things, I am 5 pounds lighter at Cycle Day 17 this month, than I was in June.  So, I’ll keep fighting the good fight.

Some food accomplishments this week include choosing to eat a Weight Watcher meal at Applebee's rather than going to the Olive Garden (which I dearly love) when Jodi, Jessica and I went to Branson this past Friday.  We had planned on spending some of our allowance points and go to Cold Stone Creamery, but when it came down to it, Jodi got a Mocha Frappuccino Light at Starbucks and I passed up dessert altogether.  We did eat at our favorite pizza place (Breadeaux Pizza), but chose to split a small mushroom/onion pizza with light cheese to keep our points down.

I took my measurements just this morning and will be tracking them as well during this challenge (possibly once a month or so).

Our workouts have been tough. No surprise there.  We’re doing straight sets for half the month and circuits for the other half along with intervals on the tready for cardio.

I’ve changed my weight ticker at the top to reflect my efforts for the year.  It makes me feel a little better seeing the bigger number.

On to week 2…

End of C2

I’m writing this late, and didn’t weigh in until Monday morning, but I wanted to wrap up Challenge 2

__________________________________________________________

Today marks the end of Challenge 2 (2009).  Not impressive at all!! I started this challenge at 138.5, got to a high of 142.5 (after vacation) and finished at 136.0 (up a half pound from last week). I’m a little frustrated because I have stayed completely within my target WW points for the past 4 weeks straight.  The first week, I lost 3.5#, the second week I was down 2.5#, and last week I was down 1# during a high hormone week.  This week, I stayed on task, had leftover “allowance” points, haven’t (ever) used a single activity point and I was UP a half a pound.  Granted, I weighed in a day late (and AFTER a holiday and free day) and I was only a half pound up, so I won’t be fighting all week to get off a pound or two sparked from a full free day of eating.  There’s my silver lining.

I ate at my parent’s house on the 4th.  They had a cookout and I wanted to at least enjoy the cookout without doing too much damage, so I brought baked chips and a whole wheat (double fiber) English muffin to use for my hamburger bun.  I also had some baked beans, a little bit of some really good potato salad, sugar free/fat free ambrosia, and some fresh fruit.  For dessert I had a piece of cake my sister made that had fresh fruit, angel food cake and some vanilla ice cream. Oh, and a slice of homemade pumpkin bread (a huge weakness for me – AND it’s 8 WW points!!) Since my points were up from Saturday, I took a small free day and ended up having leftover allowance points for the week.

I will be counting WW points again for C3 and see where that takes me.  Our workouts have been great! I absolutely LOVE lifting. If I had to do cardio only for the rest of my life, I’d go crazy!

I’ll take my measurements sometime this week and see where I’m at there.  My goal for the next challenge will still be a target of 130 pounds.

Anyone want to join me for a 12 week challenge??  Set your goals, make a workout and eating plan, and let me know you’re in!!

I guess it’s on to Challenge 3…

C2 – Week 11, Day 77 of 84

Cycle Day 3, Boosting, Weight 135.5

I’m down another pound this week.  The scale was pretty stubborn with me all week long, and since Friday was cycle day 1, I am quite happy with a one pound loss.  I have been SO good at staying within my points every day.  Kale and Kayla took me out to supper Friday night at TGI Fridays and it was HARD to find anything that wouldn’t completely ruin my diet, but I chose wisely and ate well the rest of the week.  Today, I enjoyed a liberal free day (leaving only 3 weekly allowance points in the kitty) and tomorrow, I’m back to conscious eating.

There is one week left to this challenge.  It started off VERY slowly for me, but it’s improved in the past 3 weeks with a 7 pound weight loss.

We are still doing “pyramids” on weight-lifting in this phase and 1 minute intervals for cardio.

On to week 12…

C2 – Week 10, Day 70 of 84

Cycle Day 22 - Boosting, Weight 136.5

I am happy to say things are going well on the scale still.  I lost another 2.5 pounds this week.  (That’s 6 pounds in 2 weeks!! Unheard of, for me!)  I’ve stayed right on target with my eating and it’s paying off.

Kale and Kayla came in this weekend and usually that means I eat poorly, but Friday night we made homemade pizzas (I had a healthy veggie pita pizza version) and Saturday night we grilled burgers (I ate a spicy black bean burger on a whole wheat English muffin).  So, I ate really well, and enjoyed myself, at the same time.  For dessert on Friday night, I had enough points left to enjoy a small vanilla ice cream cup with a sliced banana, melted peanut butter and light chocolate syrup. YUM!

Today was free day and I have left over allowance points.  So, I’m feeling really good about my week.

Our workouts were great.  We’re doing heavy pyramid lifting and cardio is one-minute intervals.

Here’s hoping week 11 is just as good!

C2 – Week 9, Day 63 of 84

Cycle Day 15 – Buffing, Weight 139.0

Before we left on our trip I weighed 137.5.  Last Sunday, right after we got back, I weighed 142.5.  Today, one week later, I’m down to 139.0 (I was down to 138.5 one day this week).  I’ll take a 3.5 pound loss in one week any day, even though I’m still 1.5 pounds over my pre-vacation weight.

The workouts were great this week.  Jodi and I are both VERY sore from our lower body workout on Wednesday.  Our Monday/Friday upper body workouts were tough, but we weren’t near as sore from them.  We did 1 minute intervals for cardio.

My eating has been very good.  In my last post, I mentioned that I am plugging my typical eating choices into Weight Watchers points to see where I’m falling. Since I’ve started tracking, I’ve gotten anywhere from 18.5 – 20.5 points per day.  My recommended points per day is 19. 

Then, on Friday evening, we went out to eat at a country seafood buffet.  I knew that it was going to be hard to stay low on points, so I got ONE plate of food that included fried catfish, fried shrimp, green beans, baked beans, a small amount of French fries and potato salad, and some ketchup and tartar sauce and for dessert a small bowl of peach cobbler with a dollop of vanilla soft serve.  Honestly, I had one plate, no seconds… so that’s taking it easy for me!  In WW, you are allowed 35 extra points each week in case you want to splurge, so I was thinking I could eat moderately and go slightly over my points and still have my Free Day today.  NOT.  That meal alone I estimated was like 37.5 points!! I had a total of 52 points for the day which means there was VERY little left for Free Day.

So, today after church we went to our favorite Mexican restaurant and I didn’t eat a single chip (uhuh!) and I ate 3/4s of a chicken quesadilla with no cheese on top (it was topped with guacamole and sour cream). I also drank two full glasses of water while we were there.  I usually don’t even finish my first glass.

So, I’m feeling a little better about my Friday buffet today.

Next week, Monday through Wednesday are Buffing days… on Thursday we switch to Boosting workouts.  I’m excited because I’ve got pyramids slated.

So, on we go to week 10…

I’m still alive…

I’m just posting to let the one or two of you who read this know that I’m still alive and back from vacation.  Work is BUSY right now and I’m training in the evenings, so I’m a little behind. BUT, I’ll be honest and tell you that I ate horribly over vacation but I’ve been back on track this week, with one weak moment of hitting a handful of Tootsie Rolls.  I was 137.5 when I left for vacation and 142.5 when I got back. WOW! Monday morning when I weighed in I was 141.5… I ate less on my Free Day than normal since I had a free WEEK.  I am training some motivated people right now, who are having GREAT results, which is very encouraging to me!  I’m determined to figure out why I’m struggling to lose and easily gaining at this point in my life.

This week, I’ve decided to track my typical style of eating (these days, mostly a lazy version of BFL) in Weight Watcher points and see where I end up.  This is my 3rd day of tracking and so far, I’ve had to add just a small something at the end of the day to add up to the recommended points.  If it all pans out, I should be on target for 5 or 6 days a week and have extra points for Free Day at the end of the week.  I will say that my foods are not as strict BFL as when I lost all my weight.  Today’s food was:

• 1 egg + 1 egg white ham, mushroom and cheese omelet
• 1 RTD protein shake, 1 medium apple
• Large salad with chicken breast and red wine vinaigrette dressing with Baked Lays (not a perfect choice)
• Chicken soup and 6 crackers (also not a perfect choice – keeping it real)
• Slice of whole wheat bread with Smart Choice peanut butter

BFL would be more like:

• Omelet - same
• RTD shake and apple – same
• Salad with chicken breast (drop the baked chips and add a piece of fruit or whole grain item and possibly a handful of nuts)
• Soup – same (drop the crackers, possibly add fruit or whole grain item)
• Slice of ww bread with Smart Balance – same (could replace PB with a lean protein)

I’m also trying to get all my water in.  When I get too busy, I lose track of drinking my water.

I’ll be back this weekend with my weight update post.  I’m pretty sure this challenge is a bust, but I NEVER let myself get down about it.  I just pick myself up, dust myself off, and work to do better.

Have a great Friday!!

C2 – Week 7, Day 49 of 84

Cycle Day 20 – Boosting, Weight 138.0

Well, I remained steady for the week again.  Working out hard.  Eating is less than perfect.  I’ve had a high stress week (continuing from late last week) which contributed to a bit of emotional eating.  Do guys do that??

I didn’t do too well with carb cycling this week.  I’ll try to get back to that starting tomorrow.  It’s a short week at work.  Monday is the holiday and Friday around noon, my family and I are leaving to go out of town.  Will try to stay on task with all that’s ahead of me this week.  I was proud of myself for NOT missing a workout while Jodi’s been camping since last Thursday.  Hard to be motivated to workout by yourself when you’re used to having a workout partner.

I completed Buffing last Friday and will start Boosting workouts tomorrow.  Always excited to change things up!

On to week 8.  Although this challenge has been less than something to document.  Sorry.  Just keeping it real.

C2 – Week 6, Day 42 of 84

Cycle Day 13 – Buffing, Weight 138.0

Well, it’s the half-way point and I’m not making much headway.  I was doing REALLY well again this week, until Friday night when I experienced some stress eating.  I am still focused, but it bothers me that I blow it late in the week like that when the scale is being kind to me all week long.

Workouts are going great.  Working hard.  Intervals are also great!!

I’ll continue to do my carb cycling this week.  I think I’ll add one low GI/GL day and remove one higher GI/GL day so my week will look like this:

Monday/Tuesday – Low Carb

Wednesday/Thursday/Friday – Lower GI/GL

Saturday – Higher GI/GL

On to week 7…

C2 – Week 5, Day 35 of 84

Cycle Day 6 - Buffing, Weight 137.5 lbs.

This week I did great with my eating until Friday night when Kale came in and we decided to go eat pizza.  I ate, but didn’t over-eat, and then, Jodi and Gary came and I ate a piece of dessert pizza. But, it didn’t seem to affect me too much on the scale.  I ate really well again on Saturday and this morning when I weighed in I was down a pound for the week.  I expected a little better because I was down as much as a 1.5 pounds earlier in the week.  I did much better with my weak eating moments this week.  From Monday through Saturday, I never had any cheats (with the exception of the Friday night meal).

Workouts:

Monday/Friday – Weights (lower body)

Wednesday – Weights (upper body)

Tuesday/Thursday/Saturday – Cardio (BFL HIIT)

I’m back to buffing for the next couple of weeks and I changed up our workouts for this cycle month.  Buffing is circuit work (upper and lower), boosting will consist of compound sets (upper and lower workouts).

On to week 6 …

C2 – Week 4, Day 28 of 84

Cycle Day 28 – Boosting, Weight 138.5 lbs.

Ok, people, I’m ashamed to admit that I’m struggling in the eating department.  Workouts are GREAT! I’m working hard, thank goodness, or I’d be gaining like crazy.  The problem is in my lack of planning and I’m just not “in my head” motivated to eat as well as normal.  I’m up a half a pound this week and, truthfully, it’s cycle day 28, so most of it is hormones, but to be honest, I’ve eaten a few things this week that weren’t typically healthy options.  Don’t get me wrong, overall, I ate okay… but there were some moments of eating things that are just not in the best interest of my hips/thighs.  Just keeping it real.

I did just buy and read “Cheat Your Way Thin”, which I told Jodi is nothing new to me.  I read about this stuff constantly!  The basic premise is eat a very liberal Free Day and then you carb cycle for the rest of the week.  It seems when I think about my week, in my head, from the outset it seems easy to choose all the right foods, but in the middle of the day, when it’s time to get something to eat… easy, fast, and even not-all-that-good-for-you seems to call my name.  This week, baked chips.  They were calling my name. But, that’s where meal planning is KEY!

Anyway. Shake it off, Jacquie.  Regroup.  It’s another week.  On to week 5…

C2 – Week 3, Day 21 of 84

Cycle Day 21 – Boosting, Weight 138.0 lbs.

With another less than perfect week in the books, I didn’t lose any weight this week.  I didn’t gain either. Thank goodness.  I’m really struggling in the food area.

I’m back to Boosting through the end of the cycle and into the first 4 days of the next cycle.  I LOVE the weight workouts.  Just love lifting!!

On to week 4…

C2 – Week 2, Day 14 of 84

Cycle Day 14 – Buffing, Weight 138.0 lbs.

I seem to be having somewhat of a negative trend… my weekends are hurting my weight loss goals.  I was actually down by 2 pounds during the week and things were looking pretty good for a rewarding week on the scale until Friday night, when I went to eat pizza with my family.  Saturday, I spent the day at home doing some housework and found myself visiting the Easter candy.  As it turns out, I was down by 1/2 pound for the week.  I’m a little agitated at myself.  But, tomorrow is a new day… and I’m going to try to refocus again.

My workouts were great this week.  I really enjoyed the circuit workouts.  I’ll be continuing circuit work through cycle day 18.

I know that planning is everything.  I need to work on planning out my menus again.  There is little room for mistakes when a menu plan is in place.  As for the weekends, it may be better to invite guests to eat in than to deal with eating out.  (The pizza was SO good, though. I did opt for thin crust – Canadian bacon and pineapple with a salad and no dressing.)

On to week 3…

C2 – Week 2, Day 8 of 84

Cycle Day 8 – Buffing

Today, I am back in the saddle after a long weekend which involved way too much food that is NOT good for me.  My workout was an upper body circuit:

Pushups (x10)

Bent over rows (x10)

Dips (x10)

Shoulder press – palms in (x10)

Bicep curls (x10)

Tricep overhead extension (x10)

Ab knee ups (x15)

Side raises – alternate sides (x10)

Ab roller (x8) – first two circuits / Side bends (x15 each side) – last circuit

(for a total of 3 circuits)

Jodi’s been on vacation since last Thursday – she’ll be back for cardio tomorrow.  I’ll be glad to have my workout partner back!

C2 – End of Week 1

Cycle Day 7 – Buffing, Weight 138.5 lbs.

I am not very proud of week 1 of this challenge.  (Not to blame anyone but myself, but) Kale and Kayla came in on Friday evening and all six of us (K & K, Tyler and Courtney, Dave and I) all went for pizza.  I stayed home on Good Friday and did some Spring cleaning most of the day, so I didn’t get my weight workout in either.  Saturday, Kayla, Court and I went to Branson – and we ate at The Olive Garden (Kayla and I even split a chocolate dessert that was really good! Courtney passed it up!!).  So, the fact that I broke even on the scale this week is actually amazing, but I am still up 3.5 pounds from my low a week or so ago.

As for soreness – OMG!! My calves are STILL screaming.  I haven’t been this sore for this long in a LONG time.  Seriously, those babies feel battered and bruised.

I hope everyone had a blessed Easter.

On to week 2.

C2 – Week 1, Day 4 of 84

Cycle Day 4 – Boosting

Today is the last day of Boosting phase.  On to Buffing. Goal during Buffing is to lose as much weight as you can in the two week period.  Workouts will change to circuit style.  Kayla is coming this weekend, I’m kind of hoping she brings her 30 day Shred (Jillian Michaels)… that may be a fun Buffing workout.

Jodi left for a long weekend vacation today, so I HAD TO DO cardio by myself.  Which is not my favorite thing.  It looked like this:

Minutes 1-3	Warm-Up
Minute 4	Hard
Minute 5-6	Recovery
Minute 7	Hard
Minute 8-9	Recovery
Minute 10	Hard
Minute 11-12	Recovery
Minute 13	Hard
Minute 14-15	Recovery
Minute 16	Hard
Minute 17-18	Recovery
Minute 19	Hard
Minute 20-21	Cool Down

C2 – Week 1, Day 3 of 84

Cycle Day 3 - Boosting

Today’s workout was lower body weight training:

Straight Sets (3x10)

Dumbbell Squats

Leg Press

Dumbbell Split Squats

Stiff-legged Deadlifts

Calf Press

Calf Raises

Swiss Ball Crunch

Ab V’s

We haven’t done strictly upper/lower body workouts in a long time.  We’ve been doing a lot of compound moves and combining upper and lower in each workout… so this workout (and our upper body workout on Monday) really exhausted our muscles.  We’re both SORE today from Monday’s workout.

I haven’t been counting calories… a bit tired of that after 12 weeks of uber-monitoring!

C2 – Week 1, Day 2 of 84

Cycle Day 2 – Boosting

Today was cardio day.  We did intervals.  Since we’ve been off for a week, we did 5 min. warm-up, then for the next 10 minutes we rotated 1 minute at 9 mph, and 2 minutes recovery… then we cooled down for 5 minutes.  Felt pretty good since I had my new running shoes on.

Tomorrow, lower body weight training.

Challenge 2 – Week 1, Day 1 of 84

Cycle Day 1 – Boosting, Weight 138.5 lbs.

Today begins our second challenge of 2009.  I believe in 12-week challenges.  Each 12-week challenge is designed to focus on reaching a certain set goal.

This challenge, I’ve set my goal to lose 8.5 pounds.  I’ve updated my ticker at the top.  It now shows my actual weight and my goal for this challenge (130 pounds).  I finished C1 at 135… and this last week (off week), I gained 3.5 pounds.  (Today is also cycle day 1, which is responsible for a portion of that.)  I’m not worried about the gain.  My body has been on a caloric deficit for 12 weeks… so the increase in calories is good for my system.

During this 12-weeks, I’m working with my cycle days (hormonal timing) as per Michelle Berger’s “Hormonal Timing” book. Each month will be broken up into two two-week periods based on the cycle day.  Two weeks for “buffing” (getting lean) and two weeks for “boosting” (building muscle).

During the buffing phase, we’ll be doing circuit type weight training, and during the boosting phase, we will be doing slower, more traditional weight lifting methods. I’ll be changing the weight lifting workouts each month as well.

Today’s workout was an upper body straight set workout (3 sets of 10).  As we’ve been off for a week, we definitely felt the workout… our arms were spent by the end of it.

Chest: Flat bench press, incline flyes

Shoulders: Military press, lateral raises

Back: Lat pulldowns, middle back rows

Biceps: Seated bicep curls, EZ curls

Triceps: Tricep extensions, skull crushers

During the buffing phase, I will be eating at more of a caloric deficit (around 30%).  During the boosting phase, I’ll be eating more toward maintenance calories (about 20% deficit). As I’m TIRED of counting every morsel in my mouth, I probably won’t be counting calories as much as just combining meals in protein, carb, and healthy fats.

I’ll be posting as I go.

Have you set a fitness goal for yourself? What are you doing to obtain it? I hope you’ll join me for a 12-week fitness challenge.

Week 12 – Day 84 of 84 (Results of C1)

Today was my final weigh-in for Challenge 1.  My weight was down 2 pounds for this week!! That has NOT happened to me in, I dunno, YEARS.  That comes to a total of 7 1/2 pounds lost in Challenge 1.  I didn’t make my 10 pound goal, but I’m pretty happy with the 7 1/2 lbs. that I did lose.  They were hard fought.

I also took measurements, which I hadn’t done in 4 weeks.  Here are my overall results.

• Scale weight – down 7.5 pounds
• Chest – down 1/2”
• Waist – down 3/4”
• Abdomen (at naval) – down 1”
• Hips (at hip bone) – down 1 1/4”
• Hips (at fullest part) – down 1”
• Thigh – down 1”
• Knee – down 3/4”
• Calf – down 1/4”
• Ankle – down 1/4”
• Bicep – down 1/2”
• Forearm – down 1/4”
• Wrist – down 1/8”

My next challenge, I am planning to track cycle days and plan my workouts based on where I’m at during my cycles.  (It will be a mini science experiment for me to see if my body responds to this type of training.)

I will also be posting my weight/measurement stats in numbers from here on out.  Just keepin’ it real.

On to a week of rest and recovery and eating at maintenance or more.  Then back to business – Challenge 2!

Week 12 – Day 83 of 84

Well, this is the final day of LOW carbs!!! And I did it.  Other than Free Days, I’ve stayed within 100 of my calorie range since week 9 (except for one day and I was low on calories more than 100).  As a matter of fact, I went back and checked my blog and I only count 6 days that my eating was off +/-  more than 100 calories in the whole 12 weeks (there was a hiccup during the ice storm/power outage and I really don’t know where I was at calorie-wise).  I feel really good at my efforts during this 12 weeks.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1271 (+9)

Ratio = 38% protein/38% carbs/24% fat

Tomorrow I’ll weigh and measure, then enjoy a Free Day and a rest/recovery week where we won’t be counting calories and refeeding while I decide what we’ll do for the next 12 week challenge (start date of April 6).

And there are some grand biscuits on the breakfast menu tomorrow!!

Week 12 – Day 82 of 84

I was feeling a bit hungry today (cycle day 22), but stayed on track.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1282 (+20)

Ratio = 38% protein/42% carbs/20% fat

Jodi and Gary came for supper – I made chili… hence the higher carb count.  Those beans add up!  Still craving some bread.  SOMEONE get this girl a biscuit!

Today’s Workout: C1

Last weight workout of the challenge.  Woo Hoo!! On to something different in the next challenge.

Week 12 – Day 81 of 84

Today, I was missing a big old biscuit!! Terrible, I know.  But, I stayed on course with my eating and we did our hour long walk.  Tomorrow is the last weight workout for this challenge.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1268 (+6)

Ratio = 41% protein/40% carbs/19% fat

Week 12 – Day 80 of 84

I was a little weak at our workout today. Not typical of me.  I’m charting, so this may be expected as I see my cycle trends.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1263 (+1)

Ratio = 39% protein/39% carbs/22% fat

Today’s Workout: C2

This was our last C2 workout.

Week 12 – Day 79 of 84

Counting down the days til my last weigh-in of this challenge!!

Today’s Eats:

B = 1/2 c Fiber One Original, EAS AdvantEdge RTD

L = Double meat Subway salad (same as yesterday)

S = Myoplex light bar and 1/2 bottle of FUZE

D = Chicken fajita meat, green peppers, onions, tomatoes, salsa and fat free sour cream on a Joseph’s pita with 4 oz. skim milk and 1/4 serving protein powder

S = Protein pudding with Cool Whip

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1257 (-5)

Ratio = 42% protein/41% carbs/17% fat

Today’s Workout: Slow and Steady Cardio (1 Hour)

Week 12 – Day 78 of 84

It may sound crazy to you, but I was happy to be up only a pound this morning from Free Day… it’s not unusual to be up 2 to 2 1/2 pounds from a Free Day.  I weigh every day and this month I began charting my weight and symptoms with my cycle days.  I’ll be watching for trends so that I can see the role hormones play and expect them when they arise.  By being up only slightly on the scale, I’ll have less to have to recover from throughout this week.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1256 (-6)

Ratio = 40% protein/40% carbs/20% fat

 

B = 1/2 cup Fiber One Original, EAS AdvantEdge RTD shake

L = Subway salad with double meat chicken breast, spinach, tomatoes, carrots, green peppers, onions, and cucumbers with fat free vinaigrette and a lowfat cheese stick

S = Myoplex lite protein bar and 1/2 bottle of FUZE

D = 1 whole egg + 3 egg white omelet with onions, green peppers, mushrooms, tomato, turkey and lowfat cheese and 6 oz. skim milk with 1/4 serving protein powder

S = Protein pudding with 18g Cool Whip

Today’s Workout: C1

Week 11 – Day 77 of 84

The scale was unkind this morning… but I’m going to chock it up to hormones.  It’s cycle day 17.  I’m going to keep forging ahead.  But, I was UP one pound this week… and you can see what kind of calories I’ve been taking in and very low carb.

Today is Free Day, though.  Which is a welcome relief.

On to our final week… #12.

Week 11 – Day 76 of 84

Seventy-six days – Done! Only 1 week left and then we’ll begin again with another challenge… another goal.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1264 (+2)

Ratio = 39% protein/32% carbs/28% fat

I’m feeling a little thinner than I have in a LONG time.  I don’t know if the scale will equate that, but at least it seems my clothes are a little looser and I don’t feel as “lumpy”.  Tomorrow, I’ll weigh.  I won’t measure until the end of next week.

Week 11 – Day 75 of 84

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1291 (+29)

Ratio = 24% protein/44% carbs/32% fat

Jodi and I had hair appointments this afternoon, so we were low on calories going in to supper.  Kale is in for a visit… so I cratered and went to eat at our favorite pizza place.  I had 3 medium/small slices of taco pizza and no breadsticks or dessert pizza… that was hard. But, that also explains the high carb, low protein figures.

Today’s Workout: C2

Jodi’s daughter, Jessica, was in today, too… so she joined us for our circuit workout.  Lots of fun.  Jess has just started a blog and is journaling her goal toward running a full marathon.  I can’t imagine even dreaming of doing that.

Week 11 – Day 74 of 84

I started my day at the dentist’s office today.  I’m boosting his economic plan by letting him do a crown on me!!  It made it a little hard to eat today, but here are my numbers:

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1207 (-55)

Ratio = 39% protein/41% carbs/20% fat

Today’s Workout: Cardio

Week 11 – Day 73 of 84

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1263 (+1)

Ratio = 40% protein/36% carbs/24% fat

Today’s Workout: C1

We’re halfway through Week 11, one and a half to go.  The low carb aspect of this phase is tough for me.  I haven’t had a slice of bread in weeks!!  But, I’m trying to go by the book.

Week 11 – Day 72 of 84

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1206 (-56)

Ratio = 45% protein/38% carbs/16% fat

Today’s Workout: Cardio (Slow and Steady – 1 hour)

Just slow enough to thoroughly embarrass Jodi! Ha. It cracks me up.

Week 11 – Day 71 of 84

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1261 (-1)

Ratio = 36% protein/36% carbs/28% fat

I didn’t do so well on my macronutrient ratios.  The protein bars are throwing me off.

Today’s Workout: C2

Those leg lift planks are feeling a little more do-able.

Week 10 – Day 70 of 84

Two weeks left of this fat loss program.  Today was weigh-in day and I was down 1 1/2 pounds.  Happy with that number.  That’s a total of 6 1/2 pounds so far… 3 1/2 left to reach my goal for this challenge.

The eating was TOUGH this week, but we’ve got two more weeks, then we’ll take a week to rest and refeed and then begin our second challenge in 2009.

On to Week 11!!

Week 10 – Day 69 of 84

I’ve been gone to (my son) Kale’s since Thursday afternoon.  Let me tell you… I made a HUGE sacrifice and tried very hard to stay on diet for the past 3 days - there are SO many awesome restaurants to choose from where he lives (verses my small town).  Thursday evening, we ate at TGI Fridays and I had the sirloin and broccoli (yay me!) and Friday night we ate at Noodles (I have to have ONE Italian meal when I go).  I had the manicotti and a salad with raspberry vinaigrette dressing… and a LITTLE bit of their wonderful bread.  I didn’t clean my plate – which I could’ve very well done… I also ate VERY well all day long and stayed on track, so I didn’t feel so so bad about the manicotti.  I didn’t get to weigh this morning, so I’ll weigh tomorrow morning and report.

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1131 (-131)

Ratio = 38% protein/36% carbs/26% fat

I didn’t get a workout in today… but I was on my feet almost all day long… so that counts for something!

Week 10 – Day 66 of 84

I’m struggling with the macronutrient ratios still.  Low carb feels more like NO carb!!! There are carbs in everything.  I’ll certainly be glad to get back to BFL (or similar) style eating.  Twelve weeks of counting/weighing EVERY morsel that goes in your mouth gets a little old.  I do think the scale will reflect the lower carbs, though!  Here’s what today looked like:

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1238 (-24)

Ratio = 40% protein/41% carbs/19% fat

B – 3 hard boiled eggs (only 1 yolk) and 1/2 c dry Fiber One cereal

MM – Myoplex Lite Bar

L – Subway salad with double chicken breast, 1/2 serving of red wine vinaigrette

MM – 1/2 Myoplex Deluxe protein bar

S – 1 Tuna pouch with 1/2 tablespoon Miracle Whip light, salad with red wine spritzer, Protein shake

MM – Protein pudding and dollop of Cool Whip

Today’s Workout: C2

The workouts for this 3rd phase are circuits.  We did the following circuit (3x – 10 reps each):

Overhead Squats

Kettlebell swings

Neutral Grip Shoulder press

Low to High Wood chops

Triceps Extension

Swiss ball crunches

Plank Progressions (normal - 30s, sides - 30s, and one legged (yow!) – 15s each)

Week 10 – Day 65 of 84

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1219 (-43)

Ratio = 44% protein/36% carbs/20% fat

Once again, that 50% is tough! Just check out how few carbs I ate:

B – Protein shake, 1/2c Fiber One Original Cereal (170 cal)

MM – 1/2 Myoplex Deluxe bar (165 cal)

L – Subway salad with double chicken breast, 1/2 serving of red wine vinaigrette (269 cal)

MM – 1/2 Myoplex Deluxe protein bar (165 cal)

S – Lean pork chops and green beans (280 cal)

MM – Protein pudding and dollop of Cool Whip (165 cal)

Today’s Workout: Cardio (1 hour)

The cardio for this phase is VERY slow (55% MHR).  We aren’t used to going at a slow pace and to be honest – it KILLS Jodi.  We walked at the park and she was SO EMBARRASSED when people passed us.

Week 10 – Day 64 0f 84

Today’s Eats:

Goal = 1262 calories (50%p/30%c/20%f)

Actual = 1266 (+4)

Ratio = 45% protein/33% carbs/22% fat

It is so hard for me to get 50% protein.  Here’s what the menu for today looked like:

B – 2 hard boiled eggs (only one yolk) (91 cal)

MM – Hummus and broccoli, protein shake (164 cal)

L – Subway salad with double chicken breast, 1/2 serving of red wine vinaigrette (269 cal)

MM – 1/2 Myoplex Deluxe protein bar (165 cal)

S – Pita pizza (made with turkey, mushrooms, 2% mozzarella, onion and a little pizza sauce), Skim milk (4 oz) and Optimum Nutrition protein powder (412 cal)

MM – Protein pudding and dollop of Cool Whip (165 cal)

Today’s Workout: C1

The workouts for this 3rd phase are circuits.  We did the following circuit (3x – 10 reps each):

Walking lunges

Swiss Ball Flyes

Dumbbell windmills

Lateral Raises

Bent over dumbbell rows

Hammer curls

Plank Progressions (normal - 30s, sides - 30s, and one legged (yow!) – 15s each)

Week 9 – Day 63 of 84

Tomorrow is the beginning of the final phase of this 12-week challenge.  We’ll be eating at a 40% caloric deficit these 3 weeks and our cardio portion will be slow and easy.  An hour (3 days a week) at 55% MHR.  We’ll be doing circuit style weight workouts (3 days a week) as well.

40% caloric deficit for me is – 1262 calories.  I’ll be striving for lower carbs (30%) and higher protein (50%) and low fat (20%).  50% carbs is HIGH for me… so I’ll see how well I can do. For those of you watching my menu… I can’t promise I’ll be eating a lot of WHOLE foods to try and get my protein in.  I’ll be supplementing with bars and powders… I’m not a HUGE meat eater.

I weighed in yesterday morning and was the exact same as last week.  Yesterday was Cycle Day 2, so I was okay with staying even for the week – even though I was on VERY LOW calories all week long.  It’s JUST the hormones.

On to Week 10…

Week 9 – Day 62 of 84

It all comes down to choices.

I can eat nearly PERFECT when I’m at work.  I take all my food for the day (except supper) and since I have no other options in front of me, sticking to that is rather easy.  Then I usually can stick to a healthy supper pretty easy with a little planning.  Now, the weekends, they seem to be a bit more tempting to veer off diet.  When my kids were younger, and I was chasing them around at ballgames and practices and such, I would bring a cooler with me in my car wherever we went.  I had it packed with safe foods that I could eat easily, such as yogurt and Kashi Go Lean Crunch cereal; protein bars and RTDs; nuts; tuna packets and pita; etc.  People got really used to seeing me eat my mini meals at ballgames.

Anyway, weekends tend to be a little tougher for me, but when I’m “in the zone”, I usually do really well with my choices.  Eating at Chili’s for supper last night, for instance.  I knew I could eat well off of the Guiltless menu.  Today, I had a baby shower to attend (for my new grandniece), so I ate before I went, and made up my mind before going in that I would NOT be eating.  Dave’s sister invited us to supper (to be able to visit the new baby some more before they make the trip back home).  She cooks very southern and I knew that I might have to make “choices” there, so I ate something before I left and ate small portions of the healthy options she had before us.  But, I did choose to have a little of the “Velveeta shells and cheese” and a sliver of a piece of her birthday cake as well.  So, after saying all that, here’s how today went.

Today’s Eats:

Goal = 1058 calories (30p/50c/20f)

Actual = 1113 (+55)

Ratio = 24% protein/52% carbs/24% fat

I’ll be re-evaluating my calories and getting our workouts ready for the final phase tomorrow.  AND it’s Free Day!!

Week 9 – Day 61 of 84

Today Jodi and I are were “on the road” for the biggest part of the day, so eating was tricky.  I went over my calories just a bit.  We were doing great with calories, but we were tempted a bit when we knew we were eating out for supper.  So, we chose Chili’s and both of us ate off the Guiltless Grill.  I had the Black Bean burger, which is YUMMO, and Jodi had the Grilled Chicken platter.

Today’s Eats:

Goal = 1058 calories (30p/50c/20f)

Actual = 1298 (+240)

Ratio = 30% protein/55% carbs/16% fat

Week 9 – Day 60 of 84

Day 60! That’s hard to believe.

Today’s Eats:

Goal = 1058 calories (30p/50c/20f)

Actual = 1027 (-31)

Ratio = 27% protein/50% carbs/23% fat

One of our co-workers had a birthday today and Judy brought a cake!! I had a piece that was about 1 1/2” square.  I did figure it into the calories above.  That was my only “cheat” this week!! Only two more days of this low calorie misery. (I’m not a believer in this low of calories… I’m only doing it to try to stay within this program.)

Week 9 – Day 59 of 84

Today was busy.  But, my eats are still right on target.

Today’s Eats:

Goal = 1058 calories (30p/50c/20f)

Actual = 1069 (+11)

Ratio = 30% protein/50% carbs/20% fat

AND I got 45 grams of fiber!!

Today is cycle day 25 – and I noticed the “need” for chocolate hit me a bit today… I DID NOT cave!

Week 9 – Day 58 of 84

More rest and recovery.  I did well with my eats today!!

Today’s Eats:

Goal = 1058 calories (30p/50c/20f)

Actual = 1066 (+8)

Ratio = 30% protein/50% carbs/20% fat (Right on target!!)

B = Protein shake, 1/2c Fiber One Original, small banana

MM = Hummus and carrots (YUM!!)

L = Subway salad with chicken breast and red wine vinaigrette

MM = Joseph’s pita (toasted) and salsa and fat free sour cream

D = Pita pizza (Can bacon, mushrooms, onion, and 2% mozzarella cheese)

MM = Protein pudding and dollop of Cool Whip

Today is cycle day 24, so even though I’m eating LOW calorie this week, I fear hormones may affect my scale weight.  We’ll see how it all plays out.

Week 9 – Day 57 of 84

Today was a rest/recovery day.  I did a series of stretches and three foam roller exercises.  That’s about all I’ll do each day this week.

Today’s Eats:

Goal = 1058 calories (30p/50c/20f)

Actual = 1097 (+37)

Ratio = 31% protein/47% carbs/22% fat

Week 8 – Day 56 of 84

End of Week 8.  Tomorrow begins a rest/recovery week where we will spend our workout time doing intentional stretching and foam rolling.  There’s a little learning curve to using the foam roller… and they are not without some pain!  We get a few laughs doing it, though.

Because we will NOT be working out, our calories will be very low for us.  We’ll be at a 35% deficit of our TDEE (Total Daily Energy Expenditure), which is your Basal Metabolic Rate (BMR) plus your activity level.  It’s the same thing as “Maintenance Calories”.  Simply put, if you ate your TDEE daily, you would maintain your weight at your current activity level.  Eat above your TDEE, and you pack on the pounds.  To lose weight, one must be at a deficit.  Calories in, calories out.

We’ll be shooting for 30% protein, 50% carbs (YES!!), and 20% fat.  Very doable. 

So, 35% deficit of my TDEE is equal to 1058 calories.  This is for ONE WEEK only at a very low activity (rest) level.  I would not recommend this for an extended period of time.  In Weeks 10-12, we’ll be at a 40% deficit, but our activity level will be higher, so we’ll be allowed a few more calories… but this will be the final attempt to shed some FAT during our 12 week challenge.

Speaking of shedding fat… I read the Hormonal Timing book and beginning with my next 12-week challenge, I AM so going to start tracking my cycle and symptoms and adjusting my eating/workouts around my cycle days!!! The thought is that two weeks out of the month women are in a fat loss mode and the other two weeks they’re in a muscle building/strength mode.  Diet is adjusted with the two cycles and so are the workout principals. This should be INTERESTING.

On another note, look what I got this weekend…

 

I LOVE ab work!!! Can’t wait!!

Week 8 – Day 55 of 84

Today was weigh-in day. I was down another pound this week!! Thrilled. (Total of 5 pounds for this 12 week challenge.)

I’m pretty big on tracking scale weight (which is not something I’m proud of, or recommend), so today I was pleasantly surprised when the pants I wore were loose enough to almost pull off without unbuttoning.  Means more to me than any number on the scale!  I’ve been putting off buying much for “britches” since I want to lose considerably in this area.

Today’s Eats:

Goal = 1335 calories

Actual = 1315 (-20)

Ratio = 29% protein/42% carbs/29% fat

I tried a new food today and LOVED it! Hummus.  Have y’all tried it?  I bought two flavors (Roasted Garlic and Roasted Red Pepper) and ate it with baby carrots.

Jodi and I bought some more Joseph’s pitas.  You can’t get them at our (local) Walmart.  We have to drive about 18 miles to the next Walmart to get them.  We’re now buying in bulk and freezing them – we love them that much!  So far, we’ve stuffed them (like you normally do pita bread) as well as used them as mini-thin pizza crust.  For a light snack, we’re going to try cutting them in wedges and toasting them in the toaster oven and eat them with salsa (or a concoction of salsa, fat free sour cream, and guacamole).  Speaking of guacamole, Dave made me an awesome omelet this morning and I topped it with 2 teaspoons of guacamole.  THAT is yummy!!

Today’s Workout: Cardio

I stayed home again today (instead of going to the gym) and did BFL intervals on my home treadmill.  I have been so lazy about Saturday workouts in the past year or so that it is a major milestone for me to get it done. So, I was patting myself on the back for making it two weeks in a row.

Tomorrow is Free Day… then on to Week 9 (rest/recovery).

Week 8 – Day 54 of 84

We went out with Gary and Jodi tonight.  Our plan was to eat at Chili’s and order from the Guiltless menu, BUT, the restaurant was FULL and the wait was forever, so we ended up at the Pizza Hut.  We opted for a thin crust pizza, with Canadian bacon and mushrooms and a salad (water to drink).

Today’s Eats:

Goal = 1335 calories

Actual = 1511 (+176)

Ratio = 25% protein/46% carbs/29% fat

Today’s Workout: B2

Tomorrow is the last of Week 8.  Week 9 will be a rest/recovery week.  Weeks 10-12 we’ll be switching workouts again. 

Can I just say how HAPPY I am to have this B2 workout over with?!  Those Get-ups are just the pits!!

Week 8 – Day 53 of 84

It’s hard to believe we’re 53 days in.  It seems to be flying now.

Today’s Eats:

Goal = 1335 calories

Actual = 1323 (-12)

Ratio = 33% protein/39% carbs/28% fat

Today’s Workout: Cardio (Intervals)

I got a book in the mail today regarding women and their hormones and how that works into effective health and weight loss.  I’m SO excited to read it.  I’ve come to believe that hormones are VERY powerful in a woman’s life.

Week 8 – Day 52 of 84

Today’s Eats:

Goal = 1335 calories

Actual = 1288 (-47)

Ratio = 27% protein/47% carbs/27% fat

Today’s Workout: B1

Week 8 – Day 51 of 84

I’m pretty happy with my eats today!!

Today’s Eats:

Goal = 1335 calories

Actual = 1315 (-15)

Ratio = 36% protein/41% carbs/23% fat

Today’s Workout: Cardio (Intervals)

Here’s what the menu looked like today:

B = RTD shake, medium banana

MM = Soup

L = Chicken breast, Salad (romaine lettuce with broccoli, tomatoes, 1/2 serving of Caesar Vinaigrette dressing)

MM = Protein bar

S = Salad (romaine lettuce with tomatoes, 1/2 serving of CV dressing) and a pita pizza made with a (YUMMY) Joseph’s pita, pizza sauce, 2% cottage cheese, Canadian bacon, mushrooms, pineapple tidbits, and 2% mozzarella cheese

MM = Protein pudding with a dollop of cool whip

Week 8 – Day 50 of 84

Today’s Eats:

Goal = 1335 calories

Actual = 1383 (+48)

Ratio = 29% protein/44% carbs/27% fat

Today’s Workout: B2

Week 7 – Day 49 of 84

My motivation for week 8…

This is Cheryl Muhr.  Cheryl took her body from the photo on the left to the photo on the right in ONE 12 week challenge!! That’s motivation, people!

Bring on week 8.

Week 7 – Day 48 of 84

Today was weigh-in day.  I also took measurements, which I hadn’t done in 4 weeks.  I was pleasantly surprised.

My weight was down 1 pound for the week (a total of 4 pounds in this seven week period).  Not stellar, but it is a downward trend.  My measurements had moved a bit, though.  So far in 7 weeks, I have had the following changes in measurement:

• Scale weight – down 4 pounds
• Chest – down 1/4”
• Waist – down 1/4”
• Abdomen (at naval) – down 1/2”
• Hips (at hip bone) – down 1 1/4” (Yipee!)
• Hips (at fullest part) – down 1/2”
• Thigh – down 1/4”
• Calf – down 1/4”
• Ankle – down 1/4”
• Bicep – down 1/2”
• Forearm – down 1/4”

That goes to show you that pounds on the scale are not THE best gauge for measuring your fitness success.

Today’s Eats:

Goal = 1335 calories

Actual = 1339 (+4)

Ratio = 30% protein/50% carbs/19% fat

Today’s Workout: Cardio

I stayed home (instead of going to the gym) and did BFL intervals on my home treadmill.  Felt good to follow through on a Saturday workout.

Tomorrow is FREE day… and my favorite Mexican restaurant!  Then, on to week 8 of 12!

Week 7 – Day 47 of 84

I was at the hospital with a church member this morning (and had a bit of an upset stomach), so I got started slowly on my eating today.  But, I ended up getting in all my calories.

Today’s Eats:

Goal = 1335 calories

Actual = 1338 (+3)

Ratio = 29% protein/53% carbs/18% fat

Today’s Workout: B1

Supersets (3x12):

1. Step Ups with Rear lunges

2. Dumbbell pullover with Swiss rear delt flyes

3. T-ups with Swiss ball crunches

Only one week left of these workouts.  I won’t miss B2, but I really enjoy the B1 workout.

Week 7 – Day 46 of 84

I was pretty happy with my eating today…

Today’s Eats:

Goal = 1335 calories

Actual = 1324 (-11)

Ratio = 32% protein/45% carbs/23% fat

Today’s Workout: Cardio (Intervals)

My motivation is still high.  Lovin’ that!

Week 7 – Day 45 of 84

My eating was on target again today.

Today’s Eats:

Goal = 1335 calories

Actual = 1335 (+0)

Ratio = 32% protein/45% carbs/23% fat

Today’s Workout: B2

It was the dreaded “Get-ups” again today.  Have I mentioned how tough those are?? We’ve had a few people at the gym remark on our workouts lately.  I think it’s all the moaning and groaning.

Tomorrow is cardio.  After today’s B2 workout, I’m thankful that Friday’s B1 workout is halfway enjoyable!!

Week 7 – Day 44 of 84

Eating was good today.  It doesn’t take long to add up to 1335 calories, though.  Counting, counting, counting!

Today’s Eats:

Goal = 1335 calories

Actual = 1351 (+16)

Ratio = 32% protein/45% carbs/24% fat

Today’s Workout: Cardio (Intervals)

I’m feeling a little more motivated this week to stick to the eating plan and keep plugging along. I will admit, that it gets especially hard to stay motivated when you’re doing all the right things, but the weight just won’t come off. 

But, here’s what motivates me…

I LOVE LOVE LOVE abs and arms!!

 

And these women are around my age… Dara Torres (41), and my fitness idol, Tosca Reno is almost 50!

    

 

Week 6 – Day 42 of 84

End of week 6.  We’re at the half-way mark in this 12-week challenge.  I was down a half a pound for the week.  A total of 3 pounds so far.  I’m not impressed.  Workouts are going great… but, I was up a bit on calories Friday (Pizza Hut), Saturday (we went to Little Rock for a boat show and we ate out two meals), and today was Free Day.

Tomorrow is a fast day.  I’m so getting tired of counting every morsel going in to my mouth.  My mind is thinking about typical “Body for Life” eating again.  There’s no counting, just a lean protein and a good carb at every meal and veggies at at least two meals per day (for a total of 5-6 small meals a day).  I want to finish this 12 weeks as planned, so I’ll try to hang in there with the calorie counting for a while longer… but don’t be shocked if I switch over sooner than later.

On to week 7…

Week 6 – Day 40 of 84

I started off the day eating really well, but then I went to Pizza Hut for supper.  I will say that Pizza Hut must be feeling the recession based on our order.  See my post from tonight for more on that.

Today’s Eats:

Goal = 1335 calories

Actual = 1561 (+226)

Ratio = 18% protein/50% carbs/32% fat

Today’s Workout: B2

Supersets (3x12):

Wide leg dead lifts with DB overhead squats (don’t care for these!)

Close grip push ups with dumbbell lateral raises (I love both of these even though they’re hard… they feel productive)

Dumbbell Get ups (Can’t tell you how HARD these are!!) with Swiss ball jack knifes

By the end of this – we are DEAD. Done.

Week 6 – Day 39 of 84

I did pretty good on my eating today.

Today’s Eats:

Goal = 1335 calories

Actual = 1330 (-5)

Ratio = 31% protein/47% carbs/22% fat

Today’s Workout: Cardio (Intervals)

We do 35 minutes of intervals.  Five minute warm-up, five minute cool-down, and 25 minutes of intervals in between:

5 minute warm-up

3 minutes at 75% MHR

3 minutes at 55% MHR

4 minutes at 75% MHR

3 minutes at 55% MHR

4 minutes at 75% MHR

3 minutes at 55% MHR

5 minutes at 75% MHR

5 minutes cool-down

Week 6 – Day 38 of 84

I was on target today with my eating.  A bit high on carbs, but right on with calorie count.

Today’s Eats:

Goal = 1335 calories

Actual = 1336 (+1)

Ratio = 28% protein/52% carbs/20% fat

Today’s Workout: B1

Supersets (3x12):

1. Step Ups with Rear lunges

2. Dumbbell pullover with Swiss rear delt flyes

3. T-ups with Swiss ball crunches

I love this workout!

Week 6 – Day 37 of 84

I was back to calorie counting again today.  It’s not my favorite thing to do, but it’s necessary at the moment.

Today’s Eats:

Goal = 1335 calories

Actual = 1281 (-54)

Ratio = 22% protein/49% carbs/28% fat

Today’s Workout: Cardio (Intervals)

Week 5 – Day 35 of 84

End of week 5.  Okay, I haven’t done so hot the last nearly two weeks.  With the power being out, my eating was less than desired.  We did get back to working out this week and with the new (tough) weight workouts - we were SO sore!!  Our weight workouts are supersets (3 sets of 12), while our cardio has now moved to 35 minute sessions of interval type training three times a week.

I ended up back up 1.5 pounds this week (a trade-off from last week – UGH!).  Today is CD1, so that may account for part of the weight fluctuation.  It seems every month is a struggle with that.

Tomorrow is a fast day, and then I’ll be back on track with my eating.  The goals for this three week period are a 30% deficit (1330 calories) and I’m shooting for a macronutrient ratio of 35% protein/40% carbs/25% fat.  That’s pretty doable.

How are you doing with your New Year’s Resolution to lose weight?? It’s February, and lots of folks start giving up around this time.  Are you hanging in there??

Week 4 – Day 28 of 84

This has been a long, wild week.  On Tuesday (midday), we lost our power due to a massive ice storm.  Today is Sunday, and we’re still without power … although I’m posting this via our new generator.  We are being frugal with the generator… so I will not be able to post often.

We didn’t do the stretching workouts like we were supposed to this week, since we’ve been digging out from the mess.  David and I worked in our yard hauling out branches and stacking the wood we got from all the tree destruction all day yesterday.  We have lots left to get done. But, this old gal is not so used to all that manual labor!

Anyway, the first part of the week I ate pretty well considering our food was on our back porch and there wasn’t much to pick from or fix with no power.  But, I was down 3 pounds earlier in the week.  On Friday, we just got tired and decided we’d go with Jodi and Gary to our local Breadeaux Pizza place (YUM!) and, let’s just say we ate more carbs than we should have.  So, for the week, I’m down 1.5 pounds.  A total of 4 pounds for this 12 week challenge so far.  Six pounds from goal and we’re starting week 5 tomorrow.  I’m not sure if our gym even has power, so we’ll have to see how that goes.

Please pray for all the people here in Arkansas without power. Some don’t even have heat (my son being one).  We are blessed with wood heat backup and natural gas cooking, etc.  Hopefully, things will be back to normal soon.

Have a great week!

Week 4 – Day 22 of 84

Today begins week 4.  I’ve recalculated my BMR and daily caloric expenditure and my new goal at a 40% deficit is 1150 calories per day.  40% deficit is quite a bit… but we are NOT doing typical workouts this week.  No weights, no cardio.  Instead we did about 30 minutes of static stretching and foam rolling.  Some of you wondered what you do with a foam roller.  Foam rollers can be used in fitness for a few things, but we will be using them to do self massage and stretching.  Here is an example for the calf …

Today is a fasting day, my first meal was supper.  I had a lean turkey burger with cheese wrapped in romaine leafs, with mushrooms sautéed in olive oil, and some black beans with a little salsa. (336 calories, 41% protein, 31% carbs, 28% fat)

We’ll be doing the stretches and foam roller all this week along with a reduced caloric goal and very low carbs.  That will be the death of me!! Look at what my supper was – no bread, no fruit, no sugars… but it totaled 31% carbs.  I’m not a big believer in very low carb diets, so I don’t recommend this for long term.

Week 3 – Day 21 of 84

End of week 3. 

Today was FREE day.  No exercise.  We (of course) ate at our Sunday Mexican restaurant, and I ate some leftover Lasagna for supper.  The treat for today was Pumpkin Bread!! Yum.

I’m a little frustrated, because the scale showed I broke even this week.  I have been VERY disciplined in my eating and my workouts have been great.  So, this is where you have to stick with the program and keep plugging along.  I KNOW that what I’m eating is good for me and I have to just keep my head in the game.

This week we will be changing to a “rest and recovery” week.  No weights or cardio, just stretching and using the new foam roller I got.  Our calories will be at a 40% deficit for the week only (as we will not be working out per se).  So, that means 1150 calories a day.  We’ll also be very low carb and higher protein during this week only.  It should be interesting.  Those carbs add up FAST.

On to Week 4 (of 12).

Week 3 – Day 20 of 84

Almost done with week three.  Today was interesting to say the least.  I spent the night at Kale’s.  He cooked supper for me last night – which was a sweet moment for a momma!  Today, we went to the Macaroni Grill for lunch.  Seriously, I printed off a nutrition fact sheet from there before going and checked out the menu.  I wanted to enjoy the meal, but take it easy on calories, so I got the Chicken Cannelloni.  It was nearly 600 calories (and 30g of FAT!!) and the bread and olive oil added on another 300 calories – and I took it easy on the bread!

So today looks like this:

Today’s Eats:

Goal = 1255 calories

Actual = 1280 (+25)

Ratio = 21% protein/46% carbs/33% fat

No workout today

Tomorrow I’ll weigh in.

Week 3 – Day 19 of 84

Finished the day short on calories, again.  I didn’t eat from lunch time until about 6 PM, because I was on the road and running errands.  My protein was WAY too low, too.

Today’s Eats:

Goal = 1255 calories

Actual = 1016 (-239)

Ratio = 23% protein/53% carbs/24% fat

Today’s workout: A1

I won’t weigh in until Sunday morning, since I am at Kale’s.

Week 3 – Day 18 of 84

I’m feeling a little discouraged today.  The scale is not doing much in the way of movement these days… and I’ve eaten at 35% deficit, meaning I should be seeing 1 1/2 pounds a week or so come off.  This is where most people give up. But, I’ll keep plugging along.  It’s a marathon, not a sprint.

Today’s Eats:

Goal = 1255 calories

Actual = 1210 (-45)

Ratio = 36% protein/46% carbs/18% fat

Today’s workout: Cardio

It was beautiful weather to walk outside today.

Week 3 – Day 17 of 84

Today, I went too low on calories.  I’m more bummed about this than going over by 60 yesterday.  I had my plan laid out within 1 calorie, but I got off on my meal times.  I’m taking a medicine right now that I have to take 2 hours after a meal or 1 hour before eating… that makes my evening meal a bit tricky.  The worst thing you can do is eat TOO FEW calories!

Today’s Eats:

Goal = 1255 calories

Actual = 1144 (-111)

Ratio = 41% protein/38% carbs/20% fat

Today’s workout: A2 workout

* * * * * * *

Cindy from Texas, if you’re reading this, I left you a comment on my post from yesterday.  Feel free to email me and we’ll discuss it more.

Week 3 – Day 16 of 84

Oops – I went over my calories today.  That’s what happens when you don’t plan out your day’s food in advance.  I ate healthy, just a bit over my calorie goal.

Today’s Eats:

Goal = 1255 calories

Actual = 1315 (+60)

Ratio = 39% protein/42% carbs/18% fat

Today’s workout: Cardio

It was VERY cold again to walk outside today, but we did it.

Week 3 – Day 15 of 84

Today was a “fast” day – so I didn’t eat anything until 7 PM when I ate some tuna casserole for supper.

Jodi and I did the A1 workout again today (where she tried to convince me against planks!).

I’m back to 1255 calories again tomorrow.

Week 2 – Day 14 of 84

End of week 2.

Today was FREE day. No exercise. We (of course) ate at our Sunday Mexican restaurant, and I ate some dark-chocolate covered almonds (Mmmm!) and a large bowl of fresh popped popcorn tonight.

On to Week 3 (of 12).

Week 2 – Day 13 of 84

Today was weigh-in day.  The scale was up last Sunday morning… which did NOT make me happy, but I’ll chock up to being CD30 on the female calendar. (sorry guys)  I have been fighting that throughout the week even though you can tell from my posts that I am staying well within my 35% caloric deficit.  I finished the week with a 1/2 pound loss. I’ll take that. I have Week 2 done and I feel really good about staying on task with no cheating and got all my workouts in.  Yay for me!

I struggled getting in all my calories today.  Eating at home is more difficult for me than eating at work.

Today’s Eats:

Goal = 1255 calories

Actual = 1233 (-22)

Ratio = 34% protein/42% carbs/34% fat (I ate some raw almonds, thus the higher fat percentage.  I’m a little low on protein.)

Today’s workout: Cardio

I did a Biggest Loser Boot Camp DVD for the first time.  I’m not one to do many DVDs, but it was fun, and challenged me on a couple of moves… but very do-able.

Week 2 – Day 12 of 84

I am posting this late. But this is my update for Friday (Day 12).

Today’s Eats:

Goal = 1255 calories

Actual = 1262 (+7)

Ratio = 40% protein/44% carbs/16% fat

Today’s workout: A2 and BFL style HIIT on the treadmill

The cardio actually felt really good to me.  I don’t love cardio. I love lifting. We haven’t done intervals BFL style for some time, so I think it just made it more fun.

I have two weeks (of 12) just about over with.  It’s flying by… no time to get lazy or cheat.

Week 2 – Day 11 of 84

I had a busy, busy day.  I didn’t get my cardio in until after 5:30 and went to the grocery store after that and finally got home about 8 PM.  I was a little behind on my eating, but I fit it in to stay on track.

Today’s Eats:

Goal = 1255 calories

Actual = 1257 (+2)

Ratio = 39% protein/40% carbs/20% fat

Today’s workout: Cardio

It was FREEZING cold today (below 20 degrees), so I didn’t let Jodi talk me into doing our cardio outside (I think she would’ve done it!!).  We went to the gym instead and walked on the treadmill at 70% MHR for a total of 50 minutes.

I got “The Body Fat Solution” book (by Tom Venuto) today and started reading it tonight.  It looks to be very interesting.  Tom is known in the bodybuilding world for helping elite athletes achieve VERY low body fat levels for peak performance or competition. He is good at what he does.  This book is his attempt at taking his expertise to the average American, real people, who want to build lean muscle and lose body fat as well as maintain their perfect weight.  I’m excited to read it.

Week 2 – Day 10 of 84

Ten days in and I’m going strong.  My calories were good again today.

Today’s Eats:

Goal = 1255 calories

Actual = 1260 (+5)

Ratio = 40% protein/43% carbs/17% fat

Today’s workout: A1

The workouts, I LOVE.  The eating for me is the hardest part.  I have found that if I am going to succeed at an eating plan, I HAVE TO PLAN.  I did “Body for Life” for one solid year by the book. One full year.  I did it by planning. (I did BFL for much longer, but can’t say that I never cheated.)

Here are a few tips to achieving success in your eating plan:

1.  Write out a plan for what you will eat the next day.  Even better – write out a list for a week.  I am not organized enough to make a plan for a week, so every night before I go to bed I list out what I will eat the next day and make sure it falls within my caloric and macronutrient goals.  If I don’t do this, there’s a very good chance my goals will not be reached for the day.  Hint:  You can make a list for two weeks and rotate those lists.  I eat a lot of the same breakfasts, midmeals, and lunches… the meal I vary the most is supper.

2.  Keep a journal of EVERYTHING you put in your mouth.  You will be glad you did.  I go back to my old journals a lot.  When I was at my lowest weight and body fat percent, I was eating between 1800-2000 calories a day (usually around 1900).  I have written down exactly what I was eating when I was still losing, even at a very low body weight, and eating a lot, even during the holidays!

3.  Drink a lot of water.  Aim for half your body weight in ounces.  Even better is your body weight in ounces, but most people can’t do that.

4.  Check yourself before you eat.  If you “think” you’re hungry between eating times… try drinking a glass of water.  You may just need hydration.  If, after a meal that is portioned well and balanced in nutrients, you still think you’re hungry… tell yourself to wait 20 minutes.  Then (after 20 minutes) if you’re still hungry, go ahead and eat something (healthy).  Usually, you’ll be satisfied after your food has had that time to settle and you won’t need to eat that extra something.

Here’s an example of how I eat.  This is today’s menu (1260 calories):

B – EFL Golden Pancakes (I LOVE these.  Most people think pancakes are not very good for you, but the ingredients in these babies are … Old fashioned oats, Cottage Cheese (you’d never guess that), egg whites or egg beaters, cinnamon, vanilla extract, and Splenda.) with sugar free syrup, and a low sodium V8.

MM – Apple and two 2% string cheese

L – Chicken breast, brown rice, broccoli

S – Grilled turkey, cheese and tomato sandwich (on sugar free whole wheat bread) with salad and milk with protein powder

Evening snack – WW Fudge bar

Week 2 – Day 9 of 84

I was right on target again today with my calories, but I was a little low on vegetables, so I need to be more mindful of that.

Today’s Eats:

Goal = 1255 calories

Actual = 1258 (+3)

Ratio = 37% protein/49% carbs/15% fat

Today’s workout: Cardio

It was 30 degrees today, which spells COLD.  I am a fair-weather-walker … I’d rather be on the treadmill in a controlled environment any day as to be out in that cold … so it was a BIG deal for me to walk for an hour outside today.  We beat our previous times by a couple of minutes.  We must’ve been in a hurry to get it over with.  When I got inside, my thighs were like blocks of ICE!! (I may have to do like Jodi and invest in some long-handles.)

I’m so excited because I got this book on order and it’ll be here Thursday (because Amazon is AMAZING!).