Sunday, July 25, 2010
Well, as you know I have been "MIA" @ least in the exercise department because I was recovering from a cold... I am happy to say that as of today, "I'm back"... ....
... so, I must admit that all last week, after I recovered from my cold, I wavered off the path of "healthy choices"... and stuffed my face with all kinds of "fat-laden, artery clogging" foods ... and I felt like a this !!!!... some of the things I had, was fried catfish nuggets/fries, Jerk chicken w/rice & peas and fried Plantains, Potbellies regular Italian sub. 12" and 3 Dream bars (brownies) and @ work, I ate all sorts of cookies, cakes and pastries... and you know what, I really never had that "mmmm, that was good!" moment with any of this stuff... but in my head, I "wanted it!" ...
This is an "Aha" moment for me because I realize that I am not missing anything by not eating this junk... Ok, maybe "Potbellies" every now and then , but I must admit that my healthier versions of oven fried catfish nuggets w/oven fries and jerk chicken breast w/rice and gandules, taste, not to brag, so much better!... and after the first 3 cookies, it was just "gorge yourself silly "... lesson learned & noted for future temptations!
... so now, for the best news ever... "drum roll please"... I actually lost weight!!!!! ... and I don't know how I did it!... I know that for 3 days this past week, I hardly ate anything but broth, but from Wednesday - Saturday, it was on... 5 whole days!!!!!... here is where I stand now:
Arms: "no change"
... I feel much more optimistic and as of today, I am adding another strategy to my arsenal of weight loss techniques. I re-visited BFFM, Burn the fat, Feed the Muscle where in the past, I have had good results using carb cycling... However, I am not going to start out with carb cycling just yet because it is a much more involved process, but I am going to start Phase I with something called "carb tapering"... Being an endomorph body type I have mentioned before that I am somewhat carb sensitive and need to watch my "starchy carbs"... Carb tapering manipulates the way I will eat my starchy carbs... here is a brief explanation of how it works:
..."there are no starchy carbohydrates in meals five or six (after 3:30 pm). The result is an almost automatic reduction of carbohydrates to about 40% of total calories. Meals one through four all contain a lean protein, and a starchy carbohydrate".
Sample moderate carbohydrate menu:
Meal 1 – 7:00 am: oatmeal, whey protein, grapefruit
Meal 2 – 9:30 am: whole wheat bread, egg white omelet with pepper, onion, tomato
Meal 3 – 12:30 pm: Brown Rice, chicken breast, broccoli
Meal 4 – 3:30 pm: Sweet potato, chicken breast, green beans1/2 tbsp flax oil
Meal 5 – 6:00 pm: Salmon, asparagus
Meal 6 – 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish
I will most likely be eating 5X's a day instead of 6... so my menu will look like this:
Meal 1 – 7:30 am: oatmeal, whey protein, mixed fruit/toast
Meal 2 – 9:30 am: Cottage cheese/mixed fruit
Meal 3 – 12:30 pm: Brown Rice, chicken breast, veggie(... biggest meal)
Meal 4 – 3:30 pm: Sweet potato, chicken breast, veggies, 1/2 tbsp flax oil
•.•*´¨´*•.• WORKOUT •.•*´¨´*•.•
Meal 5 – 7:00 pm: Salmon/chicken, etc., & fibrous veggie
... My calorie range will be: 1400 - 1550 to start, and I will adjust as needed because I know that with more exercise I will need more calories to keep up my energy. My maintenance is: 1887...
To reach my calorie level each day, my meals will look something like this:
Meal 1: 350
Meal 2: 250
Meal 3: 400 or more
Meal 4: 200
Meal 5: 300
Total will average:....1400 calories or more
I will no longer be following the WW's program... while it jump started my program, I need to move on to another program that will take in account my intense workouts... 20 points a day was barely over 1000 calories, and even with my extra 35 flex points, that is not enough daily calories for me... This weekend I actually calculated how many points I would need to be able to use the WW's program and I would need at least 27 - 29 points daily + my flex points here and there... I could use WW's in this way, and just keep track of my points, but to be absolutely sure about where I am, calorie-wise, I really want to keep track, numerically, of my calories and macros and I don't want to have to use 2 programs to do this... I had already customized my nutritional tracker here on SP so that I could easily keep track of the foods that I eat often and I have even set up "groupings" as well... This is a more efficient for me. Now don't get me wrong, I love WW's and I think that it is a sound program, but the drawbacks of not taking into consideration your "measurements" and getting credit for this is somewhat discouraging and needless to say, "expensive", especially when you go to weigh-ins and not see progress on the !!!!... " -Bye WW's, it was great while it lasted!!!!
... so there you have it... it starts today... since I have been off for over a week now, I am going to tread lightly for the next few days... but you know how that goes, I will start doing Turbo Jam or kickin' it with Amy and before you know it, my HR is through the roof... but I will try to pace myself...
Commit to be fit. ~Author Unknown
There's no easy way out.
If there were, I would have bought it.
And believe me, it would be one of my favorite things!
~ Oprah Winfrey ~
Physical fitness can neither be achieved by wishful thinking nor outright purchase. ~ Joseph Pilates
•.•*´¨´*•.• ... JUST •.•*´¨´*•.•
~ Dee ~... "Keep making it happen!"