Okay, I submit! I'm getting FATTER

[makedah]

I had a caliper reading done today. June 6, I had caliper and hydrostatic done (by another person). I know that readings can vary based on the person who's measuring, but I couldn't remember the first guy's name. So I'm sticking with this guy from here on in.

BTW - I'm 5'8"

June 6
caliper reading (I can be more specific on skinfolds and such for those who want the numbers)

32.77% bodyfat
189.5 lbs
127.41 fat-free weight

hydrostatic test (same day)
35.7% bodyfat
121.85 fat-free weight


Jan. 22
38.10% bodyfat
207.25 lbs
128.29 fat-free weight


Okay, I know to consider margin of error, blah blah. But I also know that I'm a size bigger than I was in June. I was hoping more of it was muscle, even though I knew better.

I'm the same weight and almost the same size I was when I STARTED losing weight back in May 2000. I don't want to be fat anymore, much less FATTER.

I'd avoided the "diets" I saw here like the plague (too strict, too much work, too much meat), but now I SUBMIT. Plus, getting treated for anxiety seems to have licked my decades-long emotional eating problem, so I feel I can be "in control" more when it comes to food.

Before Spatts even asks , here's what I've been eating. As I type it out, I see that there's not a big mystery here:

Jan 16
strawberry soy protein powder mixed with 3/4 c. apple juice, 1/4 OJ

1 veggie corn dog & 4 mini veggie corn dogs, with dijon mustard

1 c. sweet potato (I always eat them plain)

1 c. ice cream

2 slices super supreme pizza

1 small bag lite microwave popcorn

totals
2318 cals
98 gm fat
271 carb
85 protein


Jan 17
strawberry protein powder + 1 c. OJ

2 slices super supreme pizza (leftovers )

1 small bag lite microwave popcorn

1 cherry Yoplait Whips! yogurt

(following includes 2 diff meals)
8 oz NY strip steak (4 oz at each meal)
2 large yellow summer squash, sauteed with green onions in 1/2 T. olive oil
1 medium sweet potato

totals
1997 cals
75 fat
204 carb
127 protein


So -- I'm posting this because I want to vent my frustration, and because I want some help! I'll do a bunch of searches on diets (I know messages like this get posted all the time), but any personalized tips/questions would be nice.

I know basically that I need to quit eating so much junk. What's new is that I'm finally opening my mind to something other than the food pyramid in terms of macronutrient ratios. One of my main sticking points has been this: I can't go extremely low in carbs (like keto) and fat if it means eating a ton of meat. I can't/won't do that for palate, gastric and environmental reasons. That 8-oz steak was delish, but about my max for meat for one day.

In terms of caloric needs - you can see my LBM. Also, I lift 4 days a week (modified WSB), I run 3 times a week (less than 30 min) and have one "off" day. I'm a grad student, so my 'job' isn't physically strenuous and I have a lot of flexibility in meal times.

 

[KEL]

Sorry about your gain

You don't eat enough protein. Ditch the food pyramid- it's not giving you the whole truth.
I've just started carb rotation this week. There are volumes to be read about it on the womens board alone.

 

[makedah]

Thanks, kel. Tell me how the carb rotating is doing (yes, I have the link to Spatts' cutting diet ). Is it a big switch from what you were doing before?

 

[valerie]

Hey girl I have been thinking of you, your posts have often mentioned your size. Heres what I can offer for you to consider. The closer to nature you can eat the better off you will be. Time to get some good eating habits learned.

More, much more real food. Veggies should be added to your diet. Try to eat at least 4-5 cups of them a day at a minimum. Especially the fiberous ones like brocolli,green beans,they should be veggies you like. Hopefully not corn (grain) peas and carrots. Just a little if you must. FIBER AND PROTEIN ARE YOUR FRIENDS.

If you insist on processed foods then you will end up wearing them on your butt or wherever you store fat. The idea is to burn the fat you already have stored not to add to it.

To be strong for lifting include some GOOD COMPLEX CARBS. Like the sweet taters-good for you. Brown rice, oatmeal and other WHOLE GRAINS. Portion sizes should be that you get somewhere around 100 grams of starchy carbs a day. This is REALLY A LOT. The veggies can be UNLIMITED. This is to give you a starting point. The starchy carbs can be reduced later on.

First things first. Get your food plan set up, keep it simple and then you can make adj. later. Clean out your home of ALL SHIT FOOD. Give youself a chance for success.

Get into the habit of eating CLEAN and watch out world you will be one fit and strong woman. NO KETO. We women need some carbs in our lives, just make them ones that help not hurt. Some good fats would nice too. Adding some flaxseed oil or fish oil can be helpful as well.

Hope this helps-valerie

 

[newgirl-chargeback]

Makedah -- firstly let me commend you on laying it all out on the table.....I think it is more admirable than you yourself realize.

I think it is easy to make smaller changes a little at a time and before you know it you have lost your taste for certain things and the need to eat them has all but vanished.

I have noticed that my fav cheats...french fries and ice cream have actually tasted BETTER since I do not eat them very often anymore.

Eating somewhat cleanly without making it hard is really easier than you think.

If you remember to eat 6 smaller meals a day and insist that protein be a big part of it, you are headed in the right direction. No one says you cannot have an indulgence or cut out carbs entirely. When you start the ball rolling the right direction and want to tweak your body just a little more, sure bring out the heavy artillery and cut out simple carbs for along time...or cycle them as kel suggested.

I try to eat eggs or whites every morning with a slice of whole grain toast w/o fats or jellies. I hate oatmeal but will have it sprinkled with splenda and cinnamon if I have to. I have heard some women sprinkle with some chocolate protein powder.

Snack time: oatquares cereal or almonds or natty peanut butter on graham crackers but not much of this.

Lunch: always chicken as it is easy for me to keep without heating up in my office. Grilled a few days in advance or what I call fake baked (cutlets dipped in egg and rolled in bread crumbs and baked in the oven sprayed with some pam), roasted sweet potoates (like steak fries style), or brown rice.

Snack again: protein shake, or almonds again, or protien bar

dinner: chicken or beef or turkey breast or turkey chili (my husband makes it) with brown rice or taters again

snack: it is a tossup between more chicken, protein shake, or protein pudding (low fat, sugar free instant pudding made the way the box suggests and add a scoop of protein powder).

Sometimes for snack, it will be a tortilla with low fat cheese although this is an oxymoron and I tend to fall back on this when pressed for time...but in reality, I am not a competitor ona super clean cutting diet -- so I do not freak over it.

And every weekend in the beginning of my weight loss, was a good cheat day (either Sat or Sun but not both days). When I got tired of feeling bloated and annoyed after one day of a free pass, I cut it to one cheat meal a weekend.

You will do it --- it takes time and when you mess up, you should not be angry at yourself and certainly not consider it a failure. It is a long term way of eating, not a diet. You have your whole life to get it right.

There are some posts from Fit Fossil...she has the best theories and strategies for those of us who are not stepping on stage. Her approach is patient and honest and she has a good head on her shoulders way of dealing with it.

Search for her name in this section...honestly, anytime I see her post in a thread, I read that thread immediately.

 

[spatts]

Lacks protein, vitamins, minerals...the carb choices are empty and high GI, too much fat, too many calories...etc. I'm sure you knew all that already.

One of these days I'm gonna write a book called the "Ten to One Diet." The section of the food label with vitamins and minerals has to have 10 present for every 1 ingredient listed at the bottom of the label. That's pretty much a summary of healthy food.

 

[newgirl-chargeback]

OH I forgot ...I do not do well with fish -- my tummy just does not react well with almost any form of it.

SO, don't forget some EFAs -- I add flax seed oil to my protein shakes. If necessary, I will take it by the spoonful but it is nasty.

But fish is really good if you like it, as a fab protein source and the EFAs as well.

 

[newgirl-chargeback]

One of these days I'm gonna write a book called the "Ten to One Diet." The section of the food label with vitamins and minerals has to have 10 present for every 1 ingredient listed at the bottom of the label. That's pretty much a summary of healthy food.

Spatts, could you please clarify -- I am not totally understanding this ....I know it sounds ignorant but if you could be a bit more specific as to what you mean by 10 to 1.

 

[spatts]

Well, I was half kidding (I probably should've said "more vits and mins than ingredients."), but as an example:

Oats, raw, 13 vits and mins, 1 ingredient (oats). Just another way to think about eating more "natural" or "whole" foods.


Makedah, the good news is that with a diet like the one you posted, just about any significant change will lend results.

 

[newgirl-chargeback]

Ok -- slow on the uptake...appreciate your clearing that up.