Posts: 11,539
2/23/11 9:27 P

I am hoping I can start. Started some stronger meds yesterday and I am not feeling much pain. i have two physio sessions before Sunday so I am hoping for the best! Not working out is driving me crazy!! Moving from two workouts a day to none in almost a month!!! I won't be pushing so hard though. Just taking it easy with light weights.

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Posts: 284
2/23/11 5:12 P

Thanks for the help!

I saw a post that you were starting the 27(?). I hope your doctor says it's okay! I love Chalene! I enjoy lifting weights, so this program is great for me! I hope you like it too.

current weight: 135.4

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Posts: 11,539
2/22/11 9:06 P

The coloured scanner was not working so I had to do it from another machine. Hope you can make it out...here is the link

https://docs.google.com/viewer?a=v&pid=exp
lorer&chrome=true&srcid=1LGwVIqkFr66SZ
DGaPj1_gz3taohx9BoItrtek_bZlDv2uMYNCGo
P1WXQw9Ez&hl=en&authkey=CKqMvfwH

Edited by: LEN_VERSION31 at: 2/22/2011 (21:14)

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Posts: 11,539
2/21/11 8:32 P

as promised....some stuff until I do my scanning:
Page 1
Women's estimated calorie needs estimated for weight loss:
Current Weight Estimated Calorie Needs for Weight Loss
100 - 120lbs 1200 calories/day
121-150lbs 1300 calories/day
151-180lbs 1400 calories/day
181+lbs 1500 calories/day

If you dont need to lose weight, you may want to add 1 to 2 ounces of lean protein to you meals or snacks.

pg. 12
Proteins, Carbohyrdrates and fat are the main elements that make up the food we eat. The meals and snacks in this Fat Burning Food Guide are high in protein, low in carbs and low in fat. By following this plan, you will be eating lean proteins and reducing the amount of starchy cabs you eat (for eg breads, pastas, cereals etc.) this will help to maximize your results and your body will start burning stored fat as fuel.

pg. 18
When to eat:
Eat every 2 - 3 hours! It is important to eat 5 times a day Follow a regular eating schedule for a mulitiude of reasons. First it keeps your blood sugar stable. Second, eating frequently speeds up your metabolism by challenging it repeatedly. Timing is crucial to keep us on track....
What to Drink:
Drink calorie free beverages

I am now putting the book in my bag

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Posts: 284
2/17/11 9:09 P

Okay, thanks for the help. I will try increasing my protein.

current weight: 135.4

149 143 137 131

125

Posts: 11,539
2/17/11 8:48 P

I find using the nutrition tracker helps you to make sure you are getting the right amount of the important food groups. I think you need more protein and less carbs. When you run your nutrition report, does it say you have met your protein goal? Remember Muscle needs Protein...Chalene keeps stressing that in her book. I won't be going to work tomorrow but on Monday, I will scan some of the pages and send it to you and the menus that she recommends for each phase.

It could be though probably your body just needs to adjust to the new eating style. Burn It Off is pretty intense too so you can make another observation then.

Pounds lost: 0.0

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Posts: 284
2/17/11 8:23 P

At the time of my workout, I had eaten breakfast, a small snack, and lunch. My ratios were 21.2 protein, 56 carb, and 22.8 fat, according to the tracker. I had eaten my lunch 2 hours previous. I usually like to eat lunch, work out 2 hours later, work out for around an hour, then have a protein shake and a piece of fruit after my workout. That would be 3 hours after my lunch, because I am trying to eat every 3 hours. By the end of the day, my ratios are around 20 protein, 50 carb, and 30 fat. The protein shake really helps getting my protein in.

Do you think I should try eating more protein then? I always get a good portion at lunch, but I've been eating cereal at breakfast to get fiber. Would I do better having 30% protein and 20% fat?

I have the fitness guide, but I got the program secondhand, and I don't have a nutrition guide.

I ate about 1400 calories today, I think. I had 1200 y-day. I am trying to stay between 1200-1550, as suggested by sparkpeople. At the time of my workout, I had eaten 734 calories.

Edited by: EVA_AISLING at: 2/17/2011 (20:37)

current weight: 135.4

149 143 137 131

125

Posts: 11,539
2/17/11 7:25 P

oooh, that is a different situation.

Are you following the diet that Chalene suggested? What is your calorie intake like? And are you getting the right mix of protein (high), carbs (low) and fats (low)? Chalene suggests adding more protein (1-2 ounces) to increase your energy.

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Posts: 284
2/17/11 7:19 P

I finished the workout last week and felt okay. I wasn't really watching my diet at that time, though.

Do you think I should wait and see what happens next week? Or do I need a good snack with carbs before an interval workout? I don't want to end up just burning what I eat, instead of burning through some fat! lol

Edited by: EVA_AISLING at: 2/17/2011 (19:21)

current weight: 135.4

149 143 137 131

125

Posts: 11,539
2/17/11 7:15 P

Was this your first time?The first time was hard for me...but by the second time I was better and the third and so on.

Pounds lost: 0.0

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Posts: 284
2/17/11 7:13 P

Am I supposed to feel energy and muscle fatigue after doing Burn Intervals? Even after I had a protein shake with milk and a piece of fruit? I finished my workout a few hours ago and I am still feeling pretty drained and my muscles are weak.

I just want to make sure I am eating right to fuel my workouts and need to know if this is normal, or if I should adjust something.

I couldn't even make it to the end of the workout. I paused a few times to catch my breath, but ended up too tired again very quickly.



Edited by: EVA_AISLING at: 2/17/2011 (19:17)

current weight: 135.4

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