cpresson
City
Posts: 131
Joined: May 2013
Plan: LC
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Post by cpresson on Jun 18, 2013 10:32:48 GMT -6
134 again today. Hope I start going down soon. You will Chapel How's your knee and PT coming along? Thanks---it's going well. Doc removed all restrictions yesterday, then promptly added "but what the physical therapist tells you trumps what I say." The physical therapist let me do a little time on the elliptical yesterday, plus some light jumping and jogging on the mini trampoline. I can't run yet, but I can walk for exercise and am getting closer to being able to run. I made sure they are aware of the 10K on July 4 (which the PT refuses to discuss right now)
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 18, 2013 10:39:39 GMT -6
feeling good about my food log so far today: fat 87 protein 40 carbs 5 2,055 of 5000 for sodium goal roughly 960 calories for breakfast/lunch so far today 81.30841121 % 16.61474559 % 2.076843198 % Thinking we may end up eating at Cheddar's this eve, happy it will be around 430 so will make that my last meal of the day. Started eating 9a so planning to cut off food by 7p.
I updated MFP goals to show daily calorie goal of 1950 which ends u being 73g prot, 24g carb, 173g fat to hit 80/15/5. I'm going to add in some workout calories to ensure I'm not eating too low cal but still have a deficit. I added in 400 calories from my class this morning. This would put my total calories goal today at 2350 which then pushes my protein goal up to 87...since it's a workout day I'm thinking thats "ok"? I know some previous feedback was lower protein so do you have feedback about a workout day versus rest day (which I'm not really wanting to take too many of these anyway).
I may do some strength at home this evening and won't add in any calories to eat from that as it will be some small sets with lower weights. My arms have LOTS of extra skin hanging...like 3+ inches hangs off (just confirmed with a ruler) so hoping to see some loss on my arms...i should measure for motivation...think i will do that and start keeping stats there. trying so hard to get back on track and drop these previously lost 20 lbs. going from 162 back up to over 180 has been terrible/depressing but just want to move forward. weighing and tracking religiously and will post totals for accountability. Open to any feedback. I'm going to probably cut back on my EVCO and add butter to see if that helps me lose. I love butter on roast/beef mmmm yummmmm and I love love love HWC.
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amanda
Village
Posts: 79
Joined: May 2013
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Post by amanda on Jun 18, 2013 11:54:09 GMT -6
Robin - if you want to tighten that skin and gain muscle you should back off the cardio and lift HEAVY weights. 3lb dumb bells are not going to do anything for you.
I would start at least at 8-9 lbs and you need to work your muscles until you just can't lift the weight anymore. Make sure you do a variety of arm, chest, shoulder exercises with push ups and plank incorporated in. It shouldn't take long but it should make your arms feel like useless tubes of jello afterwards.
You also have to pay attention to technique, so maybe find some good videos online.
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 18, 2013 12:37:39 GMT -6
Robin - if you want to tighten that skin and gain muscle you should back off the cardio and lift HEAVY weights. 3lb dumb bells are not going to do anything for you. I would start at least at 8-9 lbs and you need to work your muscles until you just can't lift the weight anymore. Make sure you do a variety of arm, chest, shoulder exercises with push ups and plank incorporated in. It shouldn't take long but it should make your arms feel like useless tubes of jello afterwards. You also have to pay attention to technique, so maybe find some good videos online. Def agree - really want to step up my HEAVY lifting...was doing very well with heavy deadlifts but just haven't forced the routine...I use 8lbs weights during strength sets at Jazz class and stepping down the cardio in that I focus on low impact moves so that my HR doesn't go over 75% which I think is like brisk walking for me so not spending 30mins with 90% HR anymore like I used to. I love planks and want to add that in...do you set a schedule to ensure you hit all the variety? Thanks for the feedback! I've really got to get started on lifting heavy...going to set a schedule to make that happen. I have the stuff at home since my guy lifts heavy. Last night before bed I did arm curls and a few diff arm moves that we do in strength at Jazz and used 15lb dumbbell and did well so I know I have it in me! Just need to take action. When I put on weight it goes in strange places. Belly big time, which isn't strange but frustrating and then my arms get HUGE...they've always been such a flabby part on my body. Someday it would be awesome if I could afford surgery to get the skin removed but not banking on that any time soon so yeah, weights gotta be my path.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 18, 2013 13:06:37 GMT -6
Robin, have you ever used ketocalculator.ankerl.com? It gives you a range of protein to strive for. I am usually on the higher end during workout days, but I keep my carbs under 10g net usually, so I haven't found its hindered me.
Agree with Amanda about the heavy lifting as well. I run and lift heavy but I'll tell you what, 20 minutes of circuit training leaves me more gassed than a 5 mile run.
3 basic lifts everyone should do: pullup, deadlift, squat. When I weighed around 115-120, I'd just focus on those 3 moves (compound movements), and doing them every other day left me with a 6 pack after 5 weeks. Every single time. No ab isolation exercises at all. Compound movements are where its at.
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Post by reddarin on Jun 18, 2013 13:52:00 GMT -6
I agree, lift heavy. You can use your body weight for biceps and triceps and pecs and, well, everything lol. I do have one dumbbell that is hard for me to do 10 reps on slowly and with proper form. Time under tension is the important thing though not high reps for strength training.
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Post by clueless on Jun 18, 2013 14:37:43 GMT -6
One thing I think all of us need to pay attention to is how much rest we are getting. Darin brought that up for me a few weeks back and he was dead on. Robin's post today made me think. I bet a lot of us are lacking in that area. I always notice that Robin and Amanda are really busy. Traveling, kids and exercise classes. You guys are always moving and getting in tons of exercise. After Darin brought that up I really tried to just sit and rest and it only took a few days before I noticed the scale going down. But it is something I had to make myself do. I thought a lot about it. I realized that Melanie lost weight nearly every week and that was the one thing she did different. She had all those adrenal problems and was resting because of all that. She had extra issues that some of us do not even have that should have kept her from losing but she was losing pretty fast. The rest could have been what made the difference. Think about the last time you sat and rested. I bet those of us struggling the most to lose weight are the ones that seldom rest. I am not talking about just sleep. Do you even know how to rest?
My hubby is a super skinny guy. He takes breaks all the time. I never take a break. He is always saying hold on! Take a Break! He has been telling me for years to slow down and take a break. I would always say "no way, I have too much to do". I didn't know how to take a break. He just sits down and rest, I bet he does that 10 to 20 times a day. He is a smoker though, so he stops to take a break. After he smokes he just sits there and does nothing for 5 to 15 minutes. Then he gets up and goes back to work. Thanks Darin. You made me realize I needed more rest.
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jun 18, 2013 15:49:58 GMT -6
Cheryl, that is a great point about our bodies needing rest. When I worked a very stressful job, smoking allowed me to take a brief rest a couple times a day. Cigarettes are terrible for you, but going outside to smoke was acceptable while taking a rest break was frowned upon. Another reason why I don't work at that horrible place anymore.
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jun 18, 2013 15:52:49 GMT -6
I just put a bit of red curry paste in a cup of chicken bouillon with hwc. It is so good! I keep thinking I'll make chicken & cauliflower curry, but forget to buy coconut milk. I guess I could try it with heavy cream, but I really want to make it with coconut milk.
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amanda
Village
Posts: 79
Joined: May 2013
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Post by amanda on Jun 18, 2013 16:09:42 GMT -6
I am an introvert and need a lot of down time, so I make time for rest a lot. I do work and have three kids but my husband does most of the household chores and cooking and my kids are very independent. I will admit I don't go to sleep as early as I should though. I really like to go to sleep about 9:30 but usually don't turn off the lights until 10:30 - 10:45. I take 2-3 hour naps on the weekends to catch up, though.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 18, 2013 16:21:23 GMT -6
Great post, Cheryl. Resting is important. I laid around in my robe all day after I got back from running and took a 2 hour nap. It was nice. :-)
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 18, 2013 16:24:03 GMT -6
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jun 18, 2013 16:54:14 GMT -6
Today's numbers: 1382 calories, 110 g fat, 77 g protein, 16 g carbs.
Breakfast: hamburger patty & cheddar, 2 yolks & 1 egg white cooked sunnyside up, coffee with hwc Snack: chicken bouillon with hwc & red curry paste Dinner: hamburger patty & cheddar, dill pickle Snack: dark chocolate
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 18, 2013 16:56:38 GMT -6
I just made my first batch of cream cheese clouds. OMG where have these suckers been all my life?
1459 calories 131g fat/79% 62g protein/17% 14g carbs/4%
B: coffee w/ 1T HWC, chicken bouillon w/ 3T HWC L: 3 egg yolks cooked in butter, 3 slices bacon S: 1 oz macadamia nuts D: chicken parm, 2 squares 90% Lindt chocolate S: 4 cream cheese clouds
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 18, 2013 16:57:26 GMT -6
Bunnie, we were mimicking each others foods today!
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jun 18, 2013 17:18:06 GMT -6
Normally I'd post something like this in our book thread, but I want everyone to see it.. free keto cookbook on Amazon today. Weeeee!
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Post by reddarin on Jun 18, 2013 17:27:25 GMT -6
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Post by clueless on Jun 18, 2013 18:02:20 GMT -6
Log for today Calories 1379 fat: 101g | protein: 84g | carbs: 22g Breakfast: omelet and bacon Lunch: Cheeseburger Dinner: Chicken, sugar snap peas, zucchini, onion, white sauce
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Post by reddarin on Jun 18, 2013 18:16:59 GMT -6
I updated MFP goals to show daily calorie goal of 1950 which ends u being 73g prot, 24g carb, 173g fat to hit 80/15/5. I'm going to add in some workout calories to ensure I'm not eating too low cal but still have a deficit. I added in 400 calories from my class this morning. This would put my total calories goal today at 2350 which then pushes my protein goal up to 87... since it's a workout day I'm thinking thats "ok"? I know some previous feedback was lower protein so do you have feedback about a workout day versus rest day (which I'm not really wanting to take too many of these anyway). Probably it is best to keep the difference in protein grams fairly small between workout and non-workout days. It takes some time for protein to be absorbed/digested so I think a smooth curve rather than sharp peaks and valleys is better. You might take a look at eating patterns and try to tweak in that area too. For example, if you tend to eat most of your calories at two meals a day you might try to spread them out over 3 meals or 2 meals and snack calories in between meals; e.g. currently: small calorie breakfast, big calorie lunch, big calorie dinner --- small calorie breakfast, calorie snack, less calorie lunch, calorie snack, less calorie dinner. Alternatively, if your calories are evenly spread over 3 meals, try to tilt calorie intake towards two meals with one being appreciably lower than the other two. I was eating one really big calorie meal a day and since I pushed my calories up so high I found that I had to decrease that one meal's calories a bit and eat a bigger third meal. I'm not sure that had any impact on weight loss for me though. I mean, the eating pattern not increasing the total calories.
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Post by lindab220 on Jun 18, 2013 18:30:37 GMT -6
Hey guys, hope your day went well. Stayed the same at 227.2. But it still is a 5 lb loss for the month. Can't gripe.
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jun 18, 2013 18:46:09 GMT -6
Hey guys, hope your day went well. Stayed the same at 227.2. But it still is a 5 lb loss for the month. Can't gripe. 5 lbs in a month is great progress!
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 18, 2013 19:07:16 GMT -6
hey everyone - thanks so much for all the feedback! really does help and makes me think...realizing i don't get much sleep because i do like to stay up late watching trash tv on my fave channel - crappy Bravo lol...but need to rethink my priorities for sure. def need to add more strength training. met family for dinner at a place called cheddars at 4 after work so glad to have had dinner early. not eating anything else tonight. had 8oz sirloin with steamed brocc and butter for dinner. it was sooo yummy. kept my eating btwn 9a-5p. so my breakfast was HWC/coffee, lunch 2 cans tuna with mayo, coffee/hwc then dinner was the steak/brocc. Wishing I'd had just one can of tuna since so much prot at dinner but overall did better today than i've been doing, so that's a plus
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RoBiN <3
City
Posts: 418
Joined: May 2013
Plan: NK 80/15/5
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Post by RoBiN <3 on Jun 18, 2013 19:09:32 GMT -6
Hey guys, hope your day went well. Stayed the same at 227.2. But it still is a 5 lb loss for the month. Can't gripe. awesome!!
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Post by reddarin on Jun 18, 2013 20:15:15 GMT -6
Hey guys, hope your day went well. Stayed the same at 227.2. But it still is a 5 lb loss for the month. Can't gripe. Awesome job Linda!!!
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Post by reddarin on Jun 18, 2013 20:38:36 GMT -6
Numbers and log for today.
Calories: 2,001
Fat: 154 Pro: 120 Car: 36
68/25/7
Breakfast: Coffee, CO, HWC. Lunch: Stir fry [chicken, jalapeno, onion, cabbage, bouillon, butter, soy sauce]. Dinner: None.
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jun 19, 2013 3:03:54 GMT -6
Hey guys, hope your day went well. Stayed the same at 227.2. But it still is a 5 lb loss for the month. Can't gripe. Super! Well done!!!
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jun 19, 2013 3:17:13 GMT -6
'Morning everyone! Greetings from sunny (not) UK. Hope you are all well. no weight loss to report , but am experiencing the hunger control of NK...... . I'm finding that I'm just not hungry.....which leads me on to.......should I be trying to keep my calories up, and make myself eat ..or just go with the flow and enjoy this amazing feeling. I presume my appetite will return!!!! BK levels are 1.4 mmols. today. Love and Hugs x
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Post by perfectdeb on Jun 19, 2013 3:31:46 GMT -6
Need to eat, all day I've had the munches, I've had a smoothie, yoghurt and nuts, scrambled eggs and whole avocado and for dinner I'm having roast pork and veggies.
I think it might be TOM
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Post by perfectdeb on Jun 19, 2013 3:35:15 GMT -6
'Morning everyone! Greetings from sunny (not) UK. Hope you are all well. no weight loss to report , but am experiencing the hunger control of NK...... . I'm finding that I'm just not hungry.....which leads me on to.......should I be trying to keep my calories up, and make myself eat ..or just go with the flow and enjoy this amazing feeling. I presume my appetite will return!!!! BK levels are 1.4 mmols. today. Love and Hugs x Apart from the above post <insert eye roll> I've never gotten my appetite back, I have to consciously eat or I don't get enough calories and stop losing weight
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Post by clueless on Jun 19, 2013 3:47:47 GMT -6
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