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OCGYPSY's Photo OCGYPSY SparkPoints: (1,605)
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4/26/10 7:27 P

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Great info! I was having the same situation - not planning well enough and needing more calories, fat, and protien in the evening - but i found it very interesting what one of you said about checking other sites or individualizing the plan. I spent seven weeks being very loyal to the plan, and slowly increasing my activity until I injured my shoulder in the gym - which would not b so bad if I had lost even one pound. Sorry about the whine, just trying to find a solution - could it be that I really need less calories, etc, than the average bear? Sue

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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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4/25/10 9:00 P

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Theresa....YOU a couch potato?

That can't happen often!

Seems like there are a few SP Articles out there on cal cycling, even a team...but it's been sooo long!

Edited by: KAUAI-CAROLANN at: 4/25/2010 (21:01)
Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
BLC 19-22 Rose Rangers
BLC 17-18 Azure
BTSQ2 Orchid Oasis
www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



 current weight: 208.0 
 
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JAVALOVERTOO's Photo JAVALOVERTOO SparkPoints: (13,649)
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4/25/10 1:48 P

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I agree with Carol about planning snacks. I have a snack and a snack II but need to add a III for my tracking purposes. Right now I'm just dividing my snacks before noon and after noon.

A couple things that help me are:
1. within an hour of waking up I eat a snack, usually a hard boiled egg and 1/2 of grapefruit or 1/2 cup of cottage cheese and tomato. I then eat breakfast a couple hours later, but then I get up really early. You could reverse this depending on your schedule.

2. I make sure to have a snack between lunch and dinner sometimes two depending on the day and how far apart the meals are. You want o have about 200 calories every 3 hours or so.

3. My last thought, since you mentioned peanut butter, guac, and nuts. I never have peanut butter and avacados in the same day. This helps me to get in my other veggies and nutrients without getting too much good fat all at once. Nuts I eat a few times a week and just make sure I don't go overboard.

And 4. The calorie cycling thing, I haven't read about that but I do that naturally. On the days where I'm a couch potato I eat really close to the lower end or don't worry about making right up to the low end. On the days where I'm moderately active I eat somewhere in the middle, on my very active days I have to make sure I eat enough. On my high active days if I do not get in enough calories I don't fret it I just make sure I eat a bit more the next day.

Wow, I didn't intend to write so much!

Hope this helps a bit too.

~ Theresa
"run and not grow weary" -Isaiah 40:31

Upcoming events:
October 23, 2011: Mt. Lemmon Marathon


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EATOMANY's Photo EATOMANY Posts: 550
4/25/10 11:53 A

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Thank you SO much for that response, Carol Ann! And thanks for checking in on nutrition log :) I think planning is the key- I will try and plan what I will eat the following day and see if I can keep things a bit more even keeled that way. I'm ending up with too many of those high fat snacks (usually peanut butter, nuts or guacamole) at the end of the day and you're right, if I schedule a bit better, I can have those items earlier in the day when they might be a bit more useful! I'll let you know how planning goes :)

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KAUAI-CAROLANN's Photo KAUAI-CAROLANN SparkPoints: (137,508)
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4/25/10 3:58 A

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Obviously, I'm not a nutritionist...LOL. Hopefully, since your nutrition tracker was posted...you don't mind that I took a peek at the last 4-5 days.

Looks like you are running a good average on calories. Might be a little low here & there on fat & protein...but everyone has a little different plan & am not sure what SP's is for you.

One thing that might help is to add to your nutrition tracker a "Snack 2" even a "Snack 3" section. Looks like you are doing well with planning and it might help to plan a mid morning & mid afternoon snack (or mini-meal, as some prefer) then be able to track it.

Don't know about how your tummy works, but if I have anything but a very light snack after 8pm-ish, it turns into a late night revolt! Everything else has to be (OOOH the dreaded "P" word)...planned! Yikes, I said it!! Piling on a hefty snack at the end of the day...not so good from a restful night's sleep standpoint.

Way out here in the middle of nowhere, we have Safeway grocery stores...they carry the Eating Right brand, which I think does Kroger or HEB (or is that Albertson's now? Randall's?) Been a long time since I've been in Houston, so I can't remember. Anyway, they have these fab 100 calorie bars...Eating Right PB crunch, cookies & creme, choc caramel crisp. Seems I find them next to the luna/protein type bars here. Anyway, while not as uber healthy as Fiber One Bars, they do have good stuff in them, seem like a treat and don't have the (eh-hem) urp factor the fiber one bars have.

One final note....personally, I have found cycling calories IS beneficial. NO idea if this is a SP approved thing! Just a personal note. By being low cal range a day or two, high a day, low again, mid range...there are articles out which say it keeps your metabolism revved up and guessing...therefore beneficial.

Again....I'm NOT a nutritionist. I am an avid SP follower, but please do a little research on other sites as far as daily fat, protein, carb, etc consumption should be. It seriously differs from person to person, lifestyle to lifestyle and oh, yeah, age, sex and family history.

If you are feeling good, have good energy and loosing at a slow & steady pace ...keep doing what you are doing, just tweak it a bit through out the day.

Keep me posted!!

Carol~~ Kauai, Hawaii
BLC 23-25 Mocha Maniacs
BLC 19-22 Rose Rangers
BLC 17-18 Azure
BTSQ2 Orchid Oasis
www.fitbit.com/user/25866C FLEX!
~Be careful what you water your dreams with. Water them with worry & fear and you will produce weeds that choke the life from your dream. Water them with optimism & solutions, you will cultivate success....Lao Tzu



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EATOMANY's Photo EATOMANY Posts: 550
4/24/10 8:55 P

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I often find that at the end of the day, I am struggling to meet my calorie goals and particularly some of my nutritional goals. So the dilemma is... do I go under on the days that I don't make my range by dinner or do I try and add pretty hefty sized snacks at the end of the day to make up for some calories and nutritional deficits (I have a particularly hard time getting in enough fat) ?! Thought I would see what everyone advised....

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