Long Row to Hoe: Treasure's Log

[Knockout_Power]

Oh, and when I was hard cutting, I always made sure to eat right before bed to make sure I was not empty and hindering gains over 6-8 hours of sleep without nutrients to rebuild...

Mix...
3/4 to 1 cup greek or LF yoghurt
1/3 cup dry curd cottage cheese (if you can stomach the lumps)
0.5 scoop protein/casein powder
1/3 teaspoon of Sugartwin brown sugar

The odd time I would through in 4 or 5 halved grapes for a little sweetness on the tongue when I didnt really want to eat this...

[GirlyGymRat]

sorry, this is a little late in response, but I found one way to add some protein #s and crave the sweet tooth a bit if it is a problem.... if you are short at the end of the day just use whey in Low fat instant pudding. Pretty simple and it sets in 10 mins start to finish...

Directions are usually 2 cups milk, but with the addition of whey powder (use casein if its before bed) add an extra half cup. I use plain Almond milk just cause I never keep milk in the house or the odd time I go 50/50 with skim

In a blender (medium speed)...
total 2.5 cups either milk, almond milk or combination
mix in 4 scoops of protein powder
1 packet of LF instant pudding
(sometimes I throw in half a banana for the extra taste)

put in bowl, chill in fridge, ready!!!... the entire serving will have about 100g protein but it is large enough to split over 2 meals (but I would not eat both in same day)

Thanks KP. This sounds yummy too! (I didn't hit my protein macro again) Maybe now I have a fighting chance!

[kitstreasure]

How did you finish off? Was it a good day?

I'll let you be the judge:

Breakfast:
5 egg whites
1 egg
4oz BSCB
Totals: 277 calories, 47g Protein, 2g Carbs, 8g Fat

Snack:
3oz Fresh Spinach
6oz Chicken
1/2 Avocado
2Tbsp Salsa
2Tbsp NF Greek Yogurt
Totals: 370 calories, 42g Protein, 18g Carbs, 14g fat

Lunch:
3oz Fresh Spinach
6oz Chicken
1/2 Avocado
2Tbsp Salsa
2Tbsp NF Greek Yogurt
6 hard boiled egg whites
Totals: 472 calories, 64g Protein, 15g carbs, 19g Fat

Dinner:
4oz Eye of round steak
2 Roma tomatoes
Medium Baked Sweet Potato
1/16th Small Cantaloupe (dessert)
Totals: 370 calories, 36 Protein, 32 carbs, 11 fat

Daily Total:
Calories: 1489
Protein: 189
Carbs: 63
Fat: 56
macro break down: 50p/16.5c/33.5f

[GirlyGymRat]

I'll let you be the judge:

Breakfast:
5 egg whites
1 egg
4oz BSCB
Totals: 277 calories, 47g Protein, 2g Carbs, 8g Fat

Snack:
3oz Fresh Spinach
6oz Chicken
1/2 Avocado
2Tbsp Salsa
2Tbsp NF Greek Yogurt
Totals: 370 calories, 42g Protein, 18g Carbs, 14g fat

Lunch:
3oz Fresh Spinach
6oz Chicken
1/2 Avocado
2Tbsp Salsa
2Tbsp NF Greek Yogurt
6 hard boiled egg whites
Totals: 472 calories, 64g Protein, 15g carbs, 19g Fat

Dinner:
4oz Eye of round steak
2 Roma tomatoes
Medium Baked Sweet Potato
1/16th Small Cantaloupe (dessert)
Totals: 370 calories, 36 Protein, 32 carbs, 11 fat

Daily Total:
Calories: 1489
Protein: 189
Carbs: 63
Fat: 56
macro break down: 50p/16.5c/33.5f

Perfection!!!

[twitz]

nice work treasure!!

[kitstreasure]

Thank you, ladies. You know what I just realized? I can have CHEESE!!! WHOOOOOOOOOOOOHOOOOOOOOOOOOOOO!

[twitz]

Thank you, ladies. You know what I just realized? I can have CHEESE!!! WHOOOOOOOOOOOOHOOOOOOOOOOOOOOO!

lucky you!!

[Knockout_Power]

I'll let you be the judge:

Breakfast:
5 egg whites
1 egg
4oz BSCB
Totals: 277 calories, 47g Protein, 2g Carbs, 8g Fat

Snack:
3oz Fresh Spinach
6oz Chicken
1/2 Avocado
2Tbsp Salsa
2Tbsp NF Greek Yogurt
Totals: 370 calories, 42g Protein, 18g Carbs, 14g fat

Lunch:
3oz Fresh Spinach
6oz Chicken
1/2 Avocado
2Tbsp Salsa
2Tbsp NF Greek Yogurt
6 hard boiled egg whites
Totals: 472 calories, 64g Protein, 15g carbs, 19g Fat

Dinner:
4oz Eye of round steak
2 Roma tomatoes
Medium Baked Sweet Potato
1/16th Small Cantaloupe (dessert)
Totals: 370 calories, 36 Protein, 32 carbs, 11 fat

Daily Total:
Calories: 1489
Protein: 189
Carbs: 63
Fat: 56
macro break down: 50p/16.5c/33.5f

damn girl, you are putting a lot of effort into this which is great to see... logging your food like this keeps you on the right track...

may I ask where you got your meal planning from?

[kitstreasure]

Well, Twitz wrote the frame work I started with... I've been tweaking it from there. But I'm a former chef, a midwife and an herbalist/naturopath so I know a lot about food in other contexts. I tend to plan out my own meals using the food tracker/planner on the Sparkpeople website. As I mentioned earlier, my exhusband had a gastric bypass, so I've had lots of experience getting as much nutrition in for as few calories/bulk as possible. Once I had my framework and started re-learning what my body needs for me to lose the weight I've packed on, I tweaked accordingly.

Why, you want one for you? *laughs* Or did you have some other question?

[Knockout_Power]

Why, you want one for you? *laughs* Or did you have some other question?

oh no, just out of curiosity... judging by her conditioning in her pics, I would agree she knows what she is talking about...

I was wondering how things work for a woman as opposed to a guy. I know for myself, adding that LEAN meal right before bed helped so much for my training and I was wondering it that applied to womens training as well. I know we typically have a lot more muscle mass to worry about so it may not even be in issue.

[kitstreasure]

Oh, that has nothing to do with me being female or not. I've discovered this past week that I'm EXTREMELY carb sensitive (makes me sleepy as hell) so I have moved my workout to just before dinner so that dinner is my PWO meal and I can have the carbs just in time for them to knock me out for the night. It kills two birds with one stone, reduces my mid-day fatigue and helps reduce my insomnia. The bonus point is that it lets me have a "dessert" of an otherwise forbidden food for me (fruit).

[Knockout_Power]

The bonus point is that it lets me have a "dessert" of an otherwise forbidden food for me (fruit).

oh I hear ya on this one... when I cut last time around from the heaviest I had ever been, I couldnt drop the last 8-10lb no matter what I did... buddy told me to cut out fruit which I never thought of cause thats how I get my carbs as I dont eat veggies at all... sure enough, dropped that last unwanted weight within a month, just in time for vacation... went on a trip to the okanagan and picked cherries and other fruit for a couple days and swole right back up and looked huge =)

[kitstreasure]

Yeah, for me KP, I'll eat ALMOST anything that comes from a plant. There are very few fruits, veggies, grains, or nuts I don't like. On the other hand, when it comes to starches/carb sources, other than fruit and veggies I only think of putting them on a plate when I'm planning meals for my kids. When I first started on this path again I was forcing myself to have a starch every meal so that I was eating a "balanced" diet. I've known for years that if I have carbs in the morning I'm sleepy, grumpy, and hungry all day, but I wasn't in the habit of having carbs with protein unless it was something like a breakfast sandwich or biscuits and sausage. In the few days since I cut carbs almost completely from my diet I've not lost any more weight but I've visibly lost size. I'm trying to lose right at half my body weight to get back to a healthy size, but I won't go into that here, most of those details are covered in my OP.

So today's weigh in is down 0.8lb from yesterday's. Yesterday I went up to 239.8 and this morning I'm down to 239.0 which is a net loss so far this week of 0.2. And here is yesterday's food log:

Breakfast:
4oz BSCB
5 egg whites
1 egg
1/2 Avocado
Totals: 421 calories, 49g Protein, 9g Carb, 22g Fat

Snack: (I made this whole thing, but only ate 1/3 of it so the amounts are what I mixed, the counts at the bottom are for what I actually ate. This was my PWO for spinning)
140g Pineapple
140g Mango
6 hard boiled egg whites
70g Muscle Milk
1 1/2 c Skim Milk
Totals: 228 calories, 21g Protein, 27g Carb, 4g fat

Lunch:
6oz BSCB
3oz Fresh Spinach
6 hard boiled egg whites
Tandoori dressing: 1/4c NF Greek yogurt, 1tsp Tandoori powder, 1Tbsp skim milk
12oz Skim milk
Totals: 461 calories, 77g Protein, 26g Carbs, 6g Fats

Dinner:
8oz Swai
1/2 of a small wedge of Cantaloupe
14g (1 slice) prosciutto
1 square of Ghiradelli w/ Caramel filling
Totals: 273 Calories, 34g Protein, 12g Carb, 12g Fat

Daily Totals: 1384 Calories, 181g Protein, 74g Carbs, 43g Fat


-Treasure

[janetlogan]

You're rocking it Treasure! Keep it up and you will put us all to shame!

[twitz]

Hey Treasure!!

I'm just reading through your past couple of days, keeping in mind that you've had troubles after carbs in the morning, how did you make out with the sweet potato later in the day? (2 days ago) How about the fruit?

If you're having it and seeing progress still, then that's good news (maybe you aren't as sensitive as you thought?)

If you notice that you've slowed down again, I would limit the carbs in the evening and change the pineapples/mangos/cantaloupe to berries.

[twitz]

Sorry, I missed the part where you stated that you have it has PWO meal. Are you working out in the morning or night (or it changes)?

[kitstreasure]

Thanks, J. Believe me I'm workin' on it

[janetlogan]

I know you are!

Thanks, J. Believe me I'm workin' on it

[kitstreasure]

Okay, so I ended today with a nearly 400 calorie deficit from where I should have been with my diet. I filled in a good chunk of those calories with a dessert.... Here's today:

Breakfast:
5 egg whites
1 egg
6oz BSCB
1oz Mushroom
1/4c Bell Peppers
Totals: 354 calories, 59g Protein, 4g Carb, 11g Fat

Lunch:
5oz Spinach
6oz BSCB
3 hard boiled egg whites
1/4c NF Greek Yogurt
2tsp Ranch dressing mix
3oz Broccoli Slaw
3 Roma Tomatoes
Totals: 358 Calories, 60g Protein, 22g Carbs, 6g Fat

Snack:
4oz Extra lean ground beef
1/2 avocado
2Tbsp NF Greek Yogurt
2Tbsp Salsa
2Tbsp Mango Salsa
Totals: 342 Calories, 28g Protein, 13g Carb, 21g Fat

Dinner:
8.3oz Swai
188g Broccoli
Totals: 232 calories, 36g Protein, 14g Carb, 7g Fat

Snack:
140g Frozen Mango
1/2c skim milk
35g Muscle Milk
Totals: 282 Calories, 20g Protein, 39g Carb, 6g Fat

At this point, I'm starting to crave some carbs, but it's nothing unbearable or even uncomfortable. It's just enough of a craving to be extremely annoying.

Right now, I'm torn between having a cheat meal tomorrow night and sticking with my diet. In the short run, a cheat meal would temporarily appease cravings, and would do a bit of calorie cycling since I've been having so much trouble meeting my calorie requirement. I'm concerned though, knowing myself as I do, as to whether or not this would just increase my frequency and urgency of cravings. My other thought is that by holding out and not doing a cheat night, my cravings would eventually go away anyway. So, do you guys have any suggestions or thoughts on this matter?

Thanks!
-Treasure.

[cj111]

Have a cheat meal, just be reasonable. I know if I don't have one now and then if given the chance I go on a good bender.
Dieting isn't supposed to be painful, enjoy yourself occasionally

[Knockout_Power]

If you notice that you've slowed down again, I would limit the carbs in the evening and change the pineapples/mangos/cantaloupe to berries.

x2, excellent point. Go more for the anti-oxidant fruits the later the day goes on... the others, especially melon fruit end up having far too hi a GI rating

[GirlyGymRat]

Have a cheat meal, just be reasonable. I know if I don't have one now and then if given the chance I go on a good bender.
Dieting isn't supposed to be painful, enjoy yourself occasionally

Something small. Nothing outrageous!

[twitz]

Soooo.... how did you make out? How are you feeling today ?

[GirlyGymRat]

How's it going????

[kitstreasure]

Okay, so I did a week's summation for my coach(es) and here it is:
I'm thrilled with my personal victories for the past week. I've learned that cheat meals are a bad idea for me for a while, and that I do better on a ketogenic diet. I've lost ~3lbs this week with minimal exercise. I've stuck pretty well to the adjusted diet and had very little trouble with it. Doing the starch/carb serving at bed time is helping my sleep quality, and it makes me feel like I'm cheating even though I'm not. I'm mentally doing a lot better even if my there's not drastic changes yet in my weight/size. I hope to see more progress this week as I start picking up more cardio time. (I've been slacking in that area.)

I did my cheat meal Friday night, and come Saturday morning was up 2lbs from the morning before. I forgot to weigh in this morning. I also felt like crap all day Saturday. Nothing to deter a "cheat meal" like feeling worse than I do when I have a hangover. One of my biggest weaknesses that I've noticed, is when Kit is home I don't log as well as I should. I get really spotty about logging in the evenings and on the weekends. I need to work on this. As it is, half of Friday and Saturday both went without being logged.... I've only eaten twice today (instead of 4), and my calorie intake isn't anywhere near where it should be.

For both Friday and Saturday, I had my normal breakfast and my salad lunch. I don't have anything else logged for those two days. I know Friday night I ate 3 slices of pizza and a slice of cheesecake. Saturday I had a piece of pizza and then for dinner I had black eyed peas and a bite or two of chicken. I really wasn't interested in food. Today, I've been having to force myself to eat.

Saturday, I took my progress photos. In time (after some progress has been made) I'll post my photos side by side by side for comparison.


Thanks again for your help and support,
-Treasure.

[janetlogan]

Love you much Treasure! Get right back on that horse!

[kitstreasure]

Thanks, J! I love you, too. I will definitely be back in the swing of things by this afternoon...

[GirlyGymRat]

Thanks, J! I love you, too. I will definitely be back in the swing of things by this afternoon...

That's the spirit! Go treasure go!!!!

[kitstreasure]

Thanks, GGR! Now that I (apparently) pretty well have my diet in hand, it's time to get some help building a work out routine... I've got some asses to kick in the conditioning classic.

[twitz]

Thanks, GGR! Now that I (apparently) pretty well have my diet in hand, it's time to get some help building a work out routine... I've got some asses to kick in the conditioning classic.

I'll be sending you something as soon as I get some time to type it up. You can post it up and get some suggestions. I think the main thing will be to see how it feels, what hurts, what doesn't & change it up from there. It's mostly Body weight exercises for now, but I forgot to ask, how high do your DB's go?

[janetlogan]

DB's? What's that?

I'll be sending you something as soon as I get some time to type it up. You can post it up and get some suggestions. I think the main thing will be to see how it feels, what hurts, what doesn't & change it up from there. It's mostly Body weight exercises for now, but I forgot to ask, how high do your DB's go?

[GirlyGymRat]

DB's? What's that?

I'm guessing dumb bells???

[twitz]

sorry, yes! Dumb bells.

[janetlogan]

Thanks twitz, for clarifying.

sorry, yes! Dumb bells.

[GirlyGymRat]

Thanks, GGR! Now that I (apparently) pretty well have my diet in hand, it's time to get some help building a work out routine... I've got some asses to kick in the conditioning classic.

What's your plan???

[kitstreasure]

Well, with the amount of weight I have to lose and the time frame I want to do it in, I'm going to be doing twice a day cardio alternating PACE (a form of Tabata) and endurance training. Then I plan on doing weight/strength work mid afternoon. Twitz and her guy are helping me out with setting up a weight plan for me to start with. You'll know I've gotten the basics from them and started working on my weight training plan when you see the Step two thread go up in Lifting....

Thanks a bajillion again, Twitz!

[kitstreasure]

Twitz, my DB's don't go very high at all right now, but I've cancelled my order for the weights and such that are on back order (STILL) and I'm just going to pay more and buy them locally. So once I've received my refund, I'll have the ones that take barbell plates.

[twitz]

Twitz, my DB's don't go very high at all right now, but I've cancelled my order for the weights and such that are on back order (STILL) and I'm just going to pay more and buy them locally. So once I've received my refund, I'll have the ones that take barbell plates.

What do they go to? and your ankle weights? I'm assuming 2.2lbs?

Let me know when you get that all worked out. We can stay with BW and what you have until then.

Let me know your thoughts when you have time to read it all. I was typing it out while working, so it may be a tad cluttered.... sorry

[twitz]

The reason I popped it -- How are you feeling after yesterday?

[kitstreasure]

I'm feeling MUCH better: much more energetic; my sugar has evened out; the headache is gone; my inflammation is WAY down. Though my left hip's ball joint wasn't happy about 3 minutes of jumping jacks this morning. I'll be doing jump rope intervals this pm. My current dumb bells go up to 8lbs, I've got 20lb pair ankle weights, 5lb and 3lb wrist weights and a 51lb weighted vest... I think I have my sandbag still and that can be loaded with up to 75ish lbs of stuff.