jmb3450's Journal, 29 May 2014

Sounds like you have things under control, Awesome job !!!!! 

What's the shake?  

1700 calories? I'd wither and die! Jmb if you decide to increase again, I'd just suggest more fats. Got to keep that 'test' hormone rocking or you miss out on the anabolics... among other things.  

Thanks everyone for the input, I appreciate it. I'm of course continuing to weigh daily even though I don't record now but once a week, and will monitor weight, my energy levels and how I feel, adjust if needed. But I'm finding my energy level for the most part is much more even than it was before I started all of this...probably due to way too many carbs and empty calories. Christine0026 here's the basics of the protein shake. 1 6oz container non-fat greek yogurt, usually either plain or vanilla | 1 Splenda pkt (only if using plain yogurt) | 4oz Silk Almond Milk protein + fiber | 1/2 cup froz. spinach | 1/3 to 1/2 cup froz. blueberries | 1/8 of a frozen avocado (cut up, individually wrapped and frozen in advance) | 1 serving (2 scoops) Top Care Soy & Whey protein powder OR 1 serving of vanilla protein powder (don't remember what brand, nutrition is about the same) | 2 Tablespoons milled golden flax seed | 1/2 tablespoon Hershey's cocoa powder | 1/4 cup cold water | ice cubes. Blend it all until smooth. At times I've also added a little frozen mango or 4 baby carrots....the carrots make the texture a little rougher but not bad at all. It makes a nice size serving, I drink it a little at a time over about an hours time in the morning and it holds me until lunch. Exact nutrient values will vary according to ingredients but made as I described, without the baby carrots, this is pretty close: Calories: 444 Fat: 12.5g Carbs: 41g Fiber: 15g Protein: 48g. With my RDI this makes for a very reasonable breakfast, but if you wanted to cut back on calories you could go with half the yogurt and it's just as good. If you try it let me know what you think, good or bad. Thanks again to all for the support. Jim  

NM, most of the time I feel pretty full. Last night I was worried I'd gain weight because I ate a couple yogurts just before bed and felt pretty full but I was in good shape this morning with that, tomorrow is my "official" weigh in so we'll see. But I hear what you're saying. IIFYM.com says an RDI of 1960 calories or so and that's at the "reckless" setting. Honestly I will monitor things and if it appears I'm losing too quickly or I have reason to think I'm losing muscle mass more than I should I'll increase my intake. I'm definitely thinking about all this long term and don't want to sabotage myself later for a quicker loss now. After the journal you posted regarding your thoughts about cutting back calories again after your bulking phase it's given me pause to think about how I'll go about getting to maintenance once I reach my goal, if the one I've set is even my final goal or not. That's a good ways into the future yet, I've got to get there first. Thank you for your input and support, I appreciate it. :) Jim 

I'm having a hard time eating enough (never thought I'd hear those words fall out of my mouth)! I was not hungry yesterday and barely got in 1500 cal. Amazing. I'm in Reckless category too with iifym. It just doesn't seem I can eat 2000+ calories a day and actually lose. Come on, Health-by-the-Numbers people. Pls give me some insight (Inbox me, if necessary). The last thing I want to do is be counterproductive to losing 8-10 lbs each month. 

GREAT job on the protein! I find it helps - I go for 150 grams and above. 

Watch out for the reduced fat yogurts. They're usually loaded with sugar. 

Agree with NorthernMusician. I've been doing a lot of label reading...a LOT. Whenever fat, calories or sugars are reduced in a product it seems it is more than replaced by some equally bad or worse component (sodium overload or a litany of chemicals to replace the texture of the orig fat). I've been having success just doing real, whole food. I dropped all diet, reduced fat, low sugar, low carb anything and just eat sensible (weighed and measured) portions of real food. That knocks out a lot of processed foods and gave me a forced me to make a good baseline of healthier choices.  

I agree with LuC2, I have been reading a lot about hidden sugars in low cal products. I opt for the lowest calories per serve and only dish up that serve. My dietitian has me on a low calorie intake, of 800 to 1000. And Only about 100g of protein! Per day! I have lots of veggies, soups and rice crackers. I am losing each week and have not plateaued as yet. 

Yeah, a lot of the low fat or non fat yogurts can be higher in sugar. I think a lot of the ones I eat aren't too bad but I should check closer, some have aspartame or sucralose and I know that those may not be good either. There's definitely a lot less sugar in my diet than their was before I started a lifestyle change and I can feel the difference. In 2 or 3 weeks I'll get blood work done for my quarterly check up, hoping that my glucose levels will be reduced. Thanks to all for the replies, advice and support. 

Soooo true. If it seems to good to be true it probably is :) 

I like full fat plain yogurt when I have it and stir in some fruit. You can crush it to sweeten the yogurt, or you can leave it lumpy. Lumpy you get kind of a sour followed by sweet taste. I like that with raspberries. :)