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Day 2 of Competition Nutrition

Wednesday, September 17, 2008


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I don't know what happened to me yesterday, but I turned into a BIG cry baby! LOL emoticon
I was at the gym, planning on doing my heavy weight training (LEGS) first then go outside for a rollerblade or some form of cardio... well, I was an hour into my circuit and I had 2 exercises (@3 sets each) left and I could n't find the right machines to use for them. I felt like I was wasting time just wandering, until I spotted it: the glute lift machine! It was not quite the same as the "butt master machine" I use at my regular gym, but I figured it would suffice none the less.
(the machine at the gym I normally use looks like the above picture but the machine that I was about to use looked like this: www.fitnessproinc.com/images/Hoist%2
0Glute.jpg
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I din't feel very comfortable as soon as I hopped onto the machine... even with only 20lbs on the stack, but I pushed on anyways. (dumb idea) I upped the weight on the stack to 50 lbs and started my sets... right leg made it through ok... but I then went to do my left legs set... UGH. My foot managed to slip off the stupid foot thingy (in a southward direction) allowing said foot thingy to crash down on my ankle with 50 lbs of stacked weight on it!
DAMN! emoticon
It hurt and I was embarrassed about making the stack crash like that! I immediately looked back to make sure there was NO BLOOD... and I saw only redness around my ankle and calf area. (A bruise, I thought!) Suddenly my eyes started to well up with tears. OMG.. no, NO CRYING AT THE GYM!
I quickly got off that DEVIL MACHINE and decided to skip the remaining exercise in my leg workout and head home... I was having a really hard time remaining composed walking out of the fitness facility, so I put my sunglasses to hide my eyes!
When I finally reached my car, the flood gates opened! I was a sobbing mess! (And at that point it was not even hurting anymore!) I cried all the way home. This put me in such a funk that I couldn't even muster up the energy to do my cardio! "Tomorrow will be a better day!", I had to tell myself.

Weirdness, eh? I don't know what got into me! I am not usually that fragile!


SO today IS a better day! I started things off with a 6.5km run (34 minutes total time) I stretched and now I feel great! I started today off AGAIN with protein pancakes... I just couldn't get over how GOOD they were yesterday. However, I think I'm over them already (so soon?) because todays batch was really quite dry and hard to choke down.

According to my meal plan, this is what I should be eating for the rest of the day:
Meal 1: 4 egg whites with onions, pepers & mushrooms, 1/2 C oats. green tea, vitamins
Meal 2: 3/4 C celery & peppers, 1 T. almond butter or peanut butter
Meal 3: 6 oz. chicken breast, 1 C. green veggies
Meal 4: protein shake (made with water)
Meal 5: 5 oz. lean meat (chicken, fish, beef) on leafy green veggies, 1/2 C. brown rice or 1/2 C. cooked yam
Meal 6: protein shake (made with water) with small orange.

I can already tell that I will be making small modifications to this plan (because I don't have oranges in the house!) but I'm sure that's OK! (...as long as I don't start swapping out the 5. oz lean meat for a *Big Mac*... right?)
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  Member Comments About This Blog Post:

RIDGW004 9/18/2008 5:43PM

    I agree with you, the"butt" machine is evil. emoticon

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ROCKNROLL916 9/18/2008 1:44PM

    I agree with Seeholz... just a trigger that released all your pent up emotion (stress from training, dieting and you own expectations?!). We women cry instead of punching stuff! Though that soun ds like a good double-duty fitness idea... kick-bowing or boxing? Release that emotion AND get fit!

Anyway, good luck with the food, you are doing awesome!!
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GUNGHONIA 9/18/2008 1:15AM

    YOWCH! That sounds painful, and like an easy way to hurt yourself! I hope there were no lingering after-effects and that the only thing bruised was your ego (yeah, like that hurts any less or heals any faster than a hematoma)

If it makes you feel any better, while I was doing my warmup this morning on the elliptical, a girl walked in front of me and totally slammed her elbow against the mirror-plated pillar in the middle of the cardio deck, cracking one side of the mirror to bits. I felt so bad for her - not only was she in pain, she looked absolutely mortified.

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SEEHOLZ 9/17/2008 9:40PM

    Oh no---- BIG HUGS to you!!!
Just a FYI-- I heart you! As much as I want you to be the fitness model queen you deserve to be, seriously be careful about low carbing-- that alone can give you low serotonin levels and with winter coming--- just be aware--- I know it'll mean so much to you that you can do this, but also remember to save your strength and "crabbiness" for the real thing! Other than that, don't worry about the crying! Sometimes, crying is just that--- a release of pent up emotions. As long as you are not hurt, things are okay- who cares what people think at the gym- no one even noticed, I bet.
So glad to hear you're doing better today!
Hugs dear friend!

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NICKEL51 9/17/2008 3:44PM

    Hey, Cry Babies RULE! Hope your foot/ankle isn't hurt for your Competition. Also, you are doing so good with the diet. It takes sooo much more work than peole think to eat 6 times a day, let alone eat the specific foods you are listing. You are looking great!

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TESS6166 9/17/2008 12:48PM

    Wow... you sound like me! It's totally the diet... I am not myself either. Hang in there, keep the end goal in sight.

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SEPPIESUSAN 9/17/2008 12:25PM

    Fifty pounds to the ankle?? OUCH!! Hope you're feeling better today.

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MOMOF2GR8KIDS 9/17/2008 12:21PM

    Hi there!

Sorry about the gym injury....sounds like it hurt!

As for your out of character reaction....Blame it on carb deprivation....the first few days for me cutting back on carbs is way worse than PMS!! Even if I've been previously eating clean. The better news is, after the first few fragile days, it gets way easier and my emotions seem to level off....at least that's how it works for me.

Best of luck...sounds like you're doing great...your newest pic looks awesome!

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SHINYREDSHOE 9/17/2008 12:12PM

    Uggh...glute lift machine or medieval torture device?

Glad you're ok! Nice job on the run this morning.

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First day of Competition Nutrition

Tuesday, September 16, 2008


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Today is my FIRST day attempting to follow the "Competition Nutrition" plan. (Basically it differs from what I WAS eating by adding MORE protein and subtracting most of the carbs and dairy)

Here's my meal plan for the day: (I chose the easiest most tasty day to start with... do you blame me? LOL)

Meal 1 - 2 protein pancakes*, 1 tbsp almond butter
Meal 2 - apple and almonds
Meal 3 - turkey wrap in WW pita, medium garden salad, no dressing
Meal 4 - protein shake, apple
Meal 5 - chicken stirfry (with mixed veggies), 1/2 cup rice
Meal 6 - 3 egg whites + 1 whole egg scrambled with spinach and peppers

Sounds ok, right? So far, the protein pancakes I made were freaking AWESOME!!! I topped them with almond butter and cinnamon! YUM!!!

I plan on getting out for some cardio this afternoon (maybe a rollerblade) after my leg weight training session. It's supposed to be +25oC today so I took the day off! (... it is SO nice having MANY remaining vacation days still to take!)
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*see my SPARK PAGE/ RECIPES for recipe of my Protein Pancakes!

  
  Member Comments About This Blog Post:

SWEET*TOOTH 9/17/2008 10:28AM

    I totally respect you for doing this. WOW! That's discipline! And those pancakes sound wonderful. I'll have to try them!

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GUNGHONIA 9/17/2008 2:19AM

    Dude, if the pictures alone weren't enough, your meal breakdown is makin' me salivate;)

Please keep posting your Six A Day. I can use all the inspiration I can get! ;)

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LITTLEWING21 9/16/2008 7:07PM

    Loooks sooo yummy! I love almond butter and cinnamon!

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DIANEMARY126 9/16/2008 6:51PM

    good luck with the nutrition!! i know you can do it!

your pic below (the trial pose) looks great too!

eating is the harder part and the part that counts more, it's not fair!!


maybe the gains on the scale is muscle?



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MY_BEST_LIFE 9/16/2008 5:58PM

    Good luck! I know you can do it.
And - I LOVE the new pics!


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SEEHOLZ 9/16/2008 3:01PM

    I used to make awesome protein pancakes, as well. You definitely gave me a great breakfast idea-- did you use oats to make yours?
All the stuff that is on your plan, I like anyways!
Oh- of course it's good to start out on your diet on a day when you're home - easier to make everything!
Guten Appetit!

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TESS6166 9/16/2008 1:11PM

    Hi! Do you know how many cals and carb grams the diet has? Just curious, as my carb cycle is coming up...

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SEPPIESUSAN 9/16/2008 1:04PM

    I have apples and almonds for snacks every day..... they're great snacks. :)

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KSTYLEFITNESS 9/16/2008 12:35PM

    This looks very simple and very doable. Good luck.

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DANNI10 9/16/2008 12:07PM

    Sounds great! What is the pancake recipe, I'm always looking for a excuse to eat pancakes?! You are going to be successful at this! I believe in you!!!!!
Danni

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Getting it on, FOR REALS!

Monday, September 15, 2008


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We are a little more then 4 weeks out (4 weeks, 5 days) from the next Fame Pro fitness competition here in Calgary, which several of the girls in my PT group are going to be competing in!

I have been following the fitness routine, I have FINALLY decided to get with the program 100% and start following the STRICT eating program as well! (GULP! This is tha HARD part!) This is the leaning out and growing your muscles phase, so the nutrition plan is very heavy in protein, but also quite carb depleated! This is the part that scares me! I love my rice! Luckily, oatmeal is still on the plan, however milk and dairy are not!
emoticon I know, this is gonna be tough for me!

I have been feeling a little dissapointed in my recent "progress" or lack there of on the scale. (I've actually gained for the last 2 weeks!) and I am starting to really get frustrated! I HAVE upped my cardio since September 1st and I even added more intense, heavy weight training (since August 6th) and still, I'm gaining???
Hmmm... this just goes to show you that the ol' 80/20 rule wins again! (diet is 80% of the BODY equation!) I DO know that I haven't been as consistent with following my 6 and 1 nutrition plan (6 days strict & clean, 1 day off) as I NEED to be to see those results!

All that being said, I did weigh-in today to see 131.4 lbs which is my lowest reading to date (by 0.1 pound, LOL but I'll take it) so I guess I haven't ruined everything with my recent eating setbacks! However, I don't want anything else getting in my way between now and the competition date!

*** I will TRAINand EAT as if I was competing in the show on October 19, 2008!***
(eventhough I will NOT actually be competing till April 2009).
I consider this my TRIAL run, to see if I can handle what it takes to be a Fitness Competitor!
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  Member Comments About This Blog Post:

RUNSTEPHRUN 9/16/2008 10:23PM

    Girl, you are totally gonna do great with the added restraint in the food area. You will see results so quickly, you won't want to stop!!!! Good luck, and keep us posted.

That new photo of you....in the photoshoot..is gorgeous. I Love it!

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SHINYREDSHOE 9/16/2008 12:38PM

    Way to go!!

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THELILMERMAID 9/16/2008 1:46AM

    I love seeing you progress! You'll have to go into detail about your new eating plan. I love my rice too! But I try to eat brown most of the time.

Your muscles are BANGIN'!

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I thought you said your cheat days were getting out of head and now your losing pounds again! LOL, wait for me! I'm getting too cozy at this weight, I eat too much processed food & carbs.

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ABIZZLE7 9/15/2008 10:51PM

    You are doing GREAT! You look awesome in the picture - and remember, muscle weighs more. Screw the scale anyhow - you can definitely see the changes in your pictures already! Keep it up - cuz you're an inspiration and I'm counting on you! (no pressure, hahaha!)

Seriously, you've got all of our support!

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SEEHOLZ 9/15/2008 10:30PM

    I have absolutely NO DOUBT that you can do it! I mean, you put your mind to something- you go for it!
My 2 cents of "Mom" talk: Just consider what kind of eating plan you'd like between Oct 19th and April 2009~ I mean, you'll be extremely amazing in April, but if you let lax, are you going to be okay with less leaness? Or are you planning on keeping that up until you reach 125?
Also, it sounds to me that you have lost the 3 lbs, 3 days after the "cheat"! Did you have a fun week, if you didn't consider the "slack off" in terms of eating? If you ate strict while on your trip, would you have felt better?
I think taking all things into consideration keeps you even-keel and I surely appreciate that about you. One MAIN force of attraction about you, for me, is that you keep it real and you keep things in perspective!
Whatever you do, I'll keep "following you"-LOL!
Sweet dreams!

Patty

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GOALBY66 9/15/2008 9:04PM

    If you are training for a competition, go by measurements and what the mirror shows you. I would think the scale would be deceiving because you are gaining muscle and whatnot. You look amazing and that should only help to motivate you.

Good luck in your training, I'll be rooting for ya! :)

Comment edited on: 9/15/2008 9:03:17 PM

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ROCKNROLL916 9/15/2008 8:51PM

    Do bother with the scale, you look amazing!! You are so strong and healthy but lean. I am jealous!

But you can do it!! We all know you can...

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RAVEN1025 9/15/2008 8:02PM

    You can do it! You are doing great so far. Diet is definitely the hardest part, only because it is so huge in the equation...but you can conquer it.

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I should have been a model

Saturday, September 13, 2008


****** (This is one photo from my photoshoot with my sister.)

emoticonThis was the 2nd last shot she took (and she took about 100 shots of me that day!)
Wha'da'ya think? ... I should have been a model! LOL ( I'm such a camera whore!!!)
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  Member Comments About This Blog Post:

LITTLEWING21 9/16/2008 7:06PM

    Gorgeous pic!!!! Lol I totally tease my best friend about being a camera whore!!!!!! If ya can't be perfect, thats not such a bad downfall rt? Hehehe

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MELICHACHA 9/15/2008 11:41AM

    Great shot -- rock on!

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THELILMERMAID 9/14/2008 11:30PM

    Luvs it! Very nice shot, you look gorgeous AND thin! Look at your clavicle bone, LOL!

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NEED2LOSELOTZ 9/14/2008 10:16PM

    wow.. you do look beautiful!! :) cameras are fun.i say! :)

i think one thing that's going to help me stay this course is to blog daily like i had before.. and just need that pinging in case i goof up.. 'course it should be self-motivating..that's the whole point, right?!

thanks for being there!!



Comment edited on: 9/14/2008 10:14:00 PM

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KELLYFIT4U 9/14/2008 10:01PM

    Wow! You look beautiful! Love the picture! I love your top. Did you ever find a pair of jeans you like. I'm down to only 2 pair that actually fit me so I'm ready to go out and by another new pair sometime soon.

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ZORAHGAIL 9/14/2008 11:37AM

    Beautiful!

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GOALBY66 9/14/2008 10:45AM

    That is a beautiful shot!

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DANNI10 9/13/2008 11:00PM

    Gorgeous photo!

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SEEHOLZ 9/13/2008 10:13PM

    It looks like a photo shoot picture! You look gorgeous- no kidding here!
Would have, could have, should have...it's all happening right now! I think your modeling career is in full bloom on your sister's camera!

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THECITYMOUSE 9/13/2008 10:08PM

    I think you look FABULOUS sweetheart!! Spectacular!! So what if you're camera whore, the camera obviously loves you!!

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***LISA*** 9/13/2008 9:02PM

    You are beautiful!!!

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Fasting for my Physical

Friday, September 12, 2008


emoticon All I had to eat this morning was... well, nothing! I had to SKIP breakfast [GASP] due to the blood work I needed to get done for my yearly physical. I was kinda shocked at how quickly the hunger pangs would come (on schedule) and then go, when they weren't fulfilled (because I couldn't eat until AFTER the blood was taken!) I even exercised for 30 minutes this AM at 6:30 (I thought that might have been a BAD idea becuase exercise ALWAYS makes me really hungry) but somehow I was able to supress my NEEDY metabolism for a few hours (almost 5 hours more then usual, to be exact! I usually eat my first meal of the day at 6:00am, today I didn't eat till 10:45~ish!)

WOOT! I think I'll try to stick to my regular eating schedule for the rest of the day (despite the lack of about 300 calories this morning) and see how my body handles the restriction in calories!
So far so good! I'm still on plan!
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Funny story: Just after my physical I asked my doctor "Out of curiosity, what was my weight the last time I came for my physical?" (which was November 2007)
She said "Well, it says here "153" and you currently weight... uh, 135? Oh, I think my secretary made a mistake with the numbers! Let's re-weigh you!"
"No, no!" I said. "I HAVE lost weight since my last appointment amd I was just curious how much I weighed back then on your scale!" HAHAHA!!! Kinda funny that the numbners are just reversed! I can see her confusion!
(So, on my doctor's scale I weigh 135... which is actually the same reading I got on my HOME scale this morning! This means that my home scale is actually MORE RIGHT then the gym scale... but since it weighs me ~2-3 pounds lighter most days... I'll keep using it!)
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My doctor was VERY impressed that I lost 18 pounds (that's according to her records, however I KNOW I was 155 lbs when I started on Spark in April 2008!) and added that at my height (5'3") I should ideally weigh 115 lbs.
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REALLY???... Because I haven't weighed 115 lbs for MANY MOONS!!!!! I have a feeling it will take me a lot of sweat and planning to get that low in weight! I don't think it's worth it for me to be that small! I do want to keep my bulk (muscle)!
We'll see what happens when I get closer to SERIOUS competition mode!
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  Member Comments About This Blog Post:

LILLIAN364 9/16/2008 7:56AM

    I'm fasting for my physical today. Anyway, I was told as a teen to weigh 110 by doctors as an ideal weight. I couldn't get that thin. I'm currently 127 on the doctor's scale shoes, keys, etc. Now, I haven't had a doctor make a reference to that number since I was 29 and I'm not 44.

I'm currently wearing between a 2 and 4. If I try to imagine what I would look like 17 pound thinners it isn't a pretty picture. I suppose I could wear a size 0. I would also probably need to lose muscle and other essential organs. I rather lose weight slowly and lose only fat.

When I was teenager, I got down to the one hundred teens. I didn't have a period. I was cold all the time. My stomach hurt all the time. I was so disappointed. I couldn't get my weight below 113 no matter what I did. However eventually I gained a little weight and I felt better. The stomach pains went away, I was no longer cold all the time and my periods returned.

Comment edited on: 9/16/2008 7:56:36 AM

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DIANEMARY126 9/13/2008 12:58PM

    hey jess!

thanks for the blog comment! clean eating is the most important part- i'm so confident in my eating now i'm not afraid to eat out b/c i know i will make the right choices and blot the heck out of my food (friends faces = priceless)


i remember i fasted for blood work a few months ago- not eating breakfast made me a wreck all day!


anyway, 115 for 5'3 would be someone probably super skinny with not much muscle tone- you my friend look fabulous and are STRONG inside AND out emoticon

i love the pic from the photoshoot- you look like a professional model!


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di

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GUNGHONIA 9/12/2008 11:34PM

    I'm with Rover - Standard BMI scales don't take into consideration differences in body-type or muscle-mass. I think you're right where you need to be. You look great the way you are. There's no way you'd look anything but emaciated if you lost another 20lbs!

Comment edited on: 9/12/2008 11:34:04 PM

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ROVERSHI 9/12/2008 5:14PM

    Well, I'm 5'0, and I, until the recent start of the comp. diet weighed 115. I definitely don't think your dr. is taking muscle mass into consideration. So, go with what YOU know and revel in your success!

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SEEHOLZ 9/12/2008 4:30PM

    115? That would give you the "skinny" look ( at least I'll bet on that one) instead of that "Strong & muscular look"! So, if I start calling you skinny....
My ideal weight-- it s/b like 135 or something. I was gaunt and if I had never weight that much ever, I probably would shoot for that weight right now. 20 lbs? Granted, I have weight to loose and I'm a big girl, but 20 lbs? I tend to disagree and my doctor does, too. He told me that I was just fine right now, because I am "lean" ( words he uses) My gyno told me I was "very lean" and even though I like to hear that one, I know, I'm not.
Well, I do remember feeling "light" at 135 and then frail at 120--- I could even sense the horrible stares! I know, it's hard to believe I was ever that tiny ) about 6 yrs ago, just as it is weird to think that I was 205-- I was one heavy pork chop-- it was so groce. I wanted to cry 24/7. Heck, I wanted to just hide away, but facing myself at 205 was actually a very good learning experience.
As much as it sucks that I don't do the things it takes to loose weight, I know I have lost 3, 4 or even 5 REAL lbs since June and whatever the scale says, I'll take it.
It is hilarious that your doctor assumed they were wrong this time--- what about last time? But yes, it is funny how the numbers were reversed.
I'm with you on using the scale that makes you lighter-- why not reap the benefits of that ego boost!
Oh: I had a discussion with Dan about fitness models and how I think it's so unfair that I'll never get that opportunity without getting my divorce papers at the same time. He told me that he feels bad, but cannot help what type of physical body he is attrackted too. Then, he calls me later and said he checked out some fitness models ( he didnt' know what that was-LOL!) and there were some that actually looked good. Can you believe it? He's really trying here....
It might sound shallow, but it's actually one of the most genuines steps he's done. If you know him, you'd know what I mean. He always wants me to do what I want to do--- one of the biggest reasons I'm in love with him!
I thought it was actually really cute.
Have a great Friday! Glad you're back and don't worry about 300 cals.

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ROCKNROLL916 9/12/2008 2:18PM

    That's a great moment of celebration to bask in. You deserve it!

I swear those "ideal" weights they advertise are based on a body with NO muscle, but the minimum. How annoyingly not ideal!

Anyway, keep up the great work as always!

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