Skychick's Log

[skychick]

Day 39...

Scorpiogirl, I've been varying it from week to week (even day to day), but I dig log a sample day into Fitday and it came out as 1825 calories...187 grams protein (wow, that seems high...) and 171 grams carb. I'm going to do something of a zig zag diet for the next two months (or less if I hate it). Two weeks of around 1400 cals followed by two weeks of around 2000 cals and then back again. It will pretty much be all unprocessed foods (even going to take a break from the MRP and protein shakes), consisting of a very moderate amount of protein and moderate to high "quality" carbs (probably more in line with the food pyramid guidelines). After that I'm going back to high protein, low carbs (more of a bodybuilder diet) for a month or two (that seems to be the max I can stand eating that way and then I need a break).

Food today:
Meal 1: MRP shake w/ 1 tbsp peanut butter
Meal 2: 5 oz yam, 5 oz turkey
Meal 3: 5 oz chicken, salad, 2 tbsp low fat salad dressing, plus 3 lifesavers and 1 tootsie pop (oops)
Meal 4: MRP shake
Meal 5: 1 cup steamed zucchini, 6 oz orange roughy, 1 pear, 1 tbsp peanut butter, 1 slice millet bread

Exercise: HIIT cardio--20 minutes on stair stepper, 15 minutes on ex bike

 

[scorpiogirl]

Scorpiogirl, I've been varying it from week to week (even day to day), but I dig log a sample day into Fitday and it came out as 1825 calories...187 grams protein (wow, that seems high...) and 171 grams carb. I'm going to do something of a zig zag diet for the next two months (or less if I hate it). Two weeks of around 1400 cals followed by two weeks of around 2000 cals and then back again. It will pretty much be all unprocessed foods (even going to take a break from the MRP and protein shakes), consisting of a very moderate amount of protein and moderate to high "quality" carbs (probably more in line with the food pyramid guidelines). After that I'm going back to high protein, low carbs (more of a bodybuilder diet) for a month or two (that seems to be the max I can stand eating that way and then I need a break).

I'm going to suggest a couple of things for you....use them if you like. First, I would start logging EVERY MEAL in fitday, second, stay between 1500-1700 calories and third, increase the number of sets you're doing per exercise.

1) Fitday will hold you TOTALLY ACCOUNTABL for EVERYTHING that goes in your mouth. It can be very humbling and it keeps you honest. We would all like to say "oh, well, I won't count that piece of cake today" or "that candy bar was right after a workout, so it doesn't count". Can't do that with fitday because it is what it is.

2) You're still at a high enough bf% where you should be seeing weekly changes if you stick to 1500-1700 calories. I wouldn't start zig zagging until you get to a lower bf%.

3) 2 sets per exercise is just getting your muscles warmed up - do 3-4 sets.Try staying to 10-12 reps at the most. Make sure your last couple of reps are difficult; and do at least 2 different exercises per muscle. Three would be better.

Bodybuilder's diets consist of more carbs than someone who wants to lean out. The amount of carbs that works for you will be different than what works for me, but I'm guessing you shouldn't need more than 150 per day. Center your meals with the correct amount of protein, then add in the carbs and fats to equal the correct amount of calories you need per meal.

Example: I need 120 grams of protein a day which means I need around 20 grams per meal. I eat around 200 calories per meal (give or take), so I can add other things depending on how many calories that protein had.

Example: 4 oz Albacore (cal 160, pro 36)
I can add more calories now, because I've met my protein
minimum for this meal (BUT - I try not to exceed 350 cals for the
whole meal)

Hope that helps. There are a lot of foods - great tasting foods - you can put in your diet. Don't stop drinking your protein shakes unless your sure you've eaten all the protein you need during the day.

Only being on the program for a month or two and taking a "break" isn't going to do it for you. You will undo everthing you've aready done. Give yourself a cheat day and as you progress, cut it down to a cheat meal - BUT NO CHEATING DURING THE WEEK - or you can't have the cheat day. This gives you the incentive to keep going clean so you can splurge and not feel guilty about it.

Good luck!

 

[mermaid]

Only being on the program for a month or two and taking a "break" isn't going to do it for you. You will undo everthing you've aready done. Give yourself a cheat day and as you progress, cut it down to a cheat meal - BUT NO CHEATING DURING THE WEEK - or you can't have the cheat day. This gives you the incentive to keep going clean so you can splurge and not feel guilty about it.

This is SO true. With everything going on lately, I have managed to keep calories constant but the macros have significantly varied; less protein, more carbs and I guess more processed foods. I always thought really weight loss was calories in vs calories out. I haven't found this to be the case. A 40:30:30 and clean food has more effect.

Now, yes, this is me, might not be you. But be careful as a higher carb diet might have more of a negative effect that you expect.

You know what they, "you are what you eat".

 

[skychick]

Day 40...

First off, thank you very much for taking the time to give advice. It's absolutely appreciated. I think you're right and I'm going to hold off on the zig zag approach. Instead, I'm going to stick to 1500-1600 calories. I suspect, even though I haven't been logging into Fitday, that I've been closer to 1800-2000 calories, on average. In the last couple weeks I've lost focus a little bit and I absolutely know it's because diet-wise I'm burning out. Something needs to be tweaked before I can get strict again. I'm someone who will binge out of rebeliousness if I start to feel like I'm trying to insert too much control over my diet. So...for one to two months I'm going to allow myself more stuff like fruit, whole-wheat breads, daiy...stuff that I've been excluding. I just feel like psychologically I need to loosen the reins a bit. I'm also going to experiment with daily allowing myself a small treat instead of a big weekly cheat meal (I'll still make sure I stay under 1600 cals). Lastly, Scorpiogirl, I know you're right about more sets and lower reps being more effective than what I'm currently doing. I found this book on periodization training that actually lays out a full year's plan. The first six weeks only are devoted to muscular endurance (the 2 sets, 12-15 reps I've been doing) and then the rest of the year goes pretty hardcore into more sets and lower reps to build muscle strength and size. I'm just waiting to finish my first 6 weeks before I up the sets. Again..thanks..and may I say that's an awesome picture that you recently posted. Your physique really shows you know your stuff.

Food:
Meal 1: MRP shake
Meal 2: small white potato, 6 oz turkey
Meal 3: salad with 2 tbsp low-fat dressing, 6 oz chicken, 1 pear, 1.5 tbsp peanut butter
Meal 4: 5 or 6 Lifesavers, 1/2 of an MRP shake
Meal 5: roast beef sandwich (from supermarket deli) and small bag of peanut butter M and Ms (yes, I know I already had my cheat meal this week...aargh..we had three false fire drills at work this afternoon, which meant I had to walk up and down 4 flights of stairs 3 times so by the time I got home I pretty much had a screw-it attitude)

Exercise:
20 minutes HIIT cardio--treadmill, elliptical
Lower body weights and abs (2 sets, 12-15 reps)

 

[scorpiogirl]

Just stay focused - for YOU! You will be sooooo proud of yourself when you meet your goals and I want to be cheering you on all the way. Good luck!

 

[skychick]

Day 41...

Fell off the wagon in a big way today. Today was our annual girls' Christmas shopping day, which involved eating out at restaurants for both lunch and dinner, as well as going to the movies. Instead of being super strict I decided to just go with the flow and eat what I want. I WILL be back on track tomorrow. No ifs ands or buts.

Food:
Meal 1: mushroom omelette with one slice toast
Meal 2: turkey salad with 2 slices toast and an orange
Meal 3: 1 piece pizza, part of a thai salad, cup of tortilla soup, diet root beer
Meal 4: small box junior mints, several handfuls unbuttered popcorn, handful of mini joly ranchers
Meal 5: 3 slices bread, salad with chicken, several bites pasta with cheese and meat, and then substantial part of three different desserts (shared amongst 4 of us)

Oh boy, not even going weigh myself tomorrow. May not weigh myself Monday either.

Exercise: 26 minutes HIIT on treadmill

 

[iceprincess]

Day 41...

Fell off the wagon in a big way today. Today was our annual girls' Christmas shopping day, which involved eating out at restaurants for both lunch and dinner, as well as going to the movies. Instead of being super strict I decided to just go with the flow and eat what I want. I WILL be back on track tomorrow. No ifs ands or buts.

Cheat day, no worries ! Just get back on top of things tomorrow and stay focused, you will be FINE!! You can do it!! Keep up the good work!

 

[skychick]

Thanks IcePrincess.

Day 42...

Food:
Meal 1: 6 mushrooms, 1 egg, 2 egg whites, 1 slice fat-free cheese, 2 pieces toast
Meal 2: 6 oz tuna, 1/4 apple, a few craisins, 1 tbsp. low-fat mayo, salad, 1 piece toast, 1 orange
Meal 3: small bag Swedish fish
Meal 4: 20 almonds
Meal 5: 1.5 turkey burgers, 1 bun, 1 slice low-fat cheese, 2 tbsp catsup, salad, 2 tbsp low-fat salad dressing

Exercise: 45 minutes steady state cardio on the elliptical machine

 

[skychick]

Week 7

Day 43...

Weighed in at 156 this morning, which means a 3 pound gain since last week. Grrr...

Food:
Meal 1: 1 banana, 2 tbsp low-fat sour cream, 1 tbsp slivered almonds, 1 packet splenda
Meal 2: 1 string cheese, 1 apple
Meal 3: 1 orange, 1 piece toast, tuna salad (w/1/4 apple, a few raisins, 1 tbsp low-fat mayo), lots of veggies
Meal 4: 10 low-fat Wheat Thins, 2 tbsp low-fat cream cheese
Meal 5: 1.5 turkey burgers, 1 bun, 1 slice fat-free cheese, 2 tbsp catsup, salad, 2 tbsp low-fat dressing, 1 pack Starburst

Exercise: upper body weights. Per exercise, 2 sets of 12-15 reps.

 

[*Bunny*]

Week 7

Day 43...

Weighed in at 156 this morning, which means a 3 pound gain since last week. Grrr...

Food:
Meal 1: 1 banana, 2 tbsp low-fat sour cream, 1 tbsp slivered almonds, 1 packet splenda
Meal 2: 1 string cheese, 1 apple
Meal 3: 1 orange, 1 piece toast, tuna salad (w/1/4 apple, a few raisins, 1 tbsp low-fat mayo), lots of veggies
Meal 4: 10 low-fat Wheat Thins, 2 tbsp low-fat cream cheese
Meal 5: 1.5 turkey burgers, 1 bun, 1 slice fat-free cheese, 2 tbsp catsup, salad, 2 tbsp low-fat dressing, 1 pack Starburst

Exercise: upper body weights. Per exercise, 2 sets of 12-15 reps.

If you have been eating healthy all week then don't get too hung up on the # on the scale, esp. a few days after a cheat.

From your log, the diet looks a little up and down, I see SUGAR ... with maybe a little too much processed food and fruit... don't get me wrong , I LOVE fruit, but you maybe be holding on to some excess water.

Hmm, 1 PACK or 1 individually wrapped Starburst?