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Hey Ya'll - hoping everyone is making their way back here to get themselves rev'd up for the New Year's KICK OFF! Been doing some reading over this quiet time and have found a couple of interesting things...
First, for those on Low Carb, I have been reading about 'front loading' your carbs. HUH? What does that mean???
It means you eat the bulk of your carbs in the AM at Bkfst, then a snack... middle range amount at lunch, slightly lower in a snack, and even smaller at night for dinner, and an even smaller amount or non existent for a night snack if you have to have one.
For Induction Example:
Bkfst - 8 Carbs
Snack - 2 Carbs
Lunch - 6 Carbs
Snack - 1 Carbs
Dinner - 3 Carbs
Snack - 0 Carbs
20 Total Carbs. Of course, your 12-15g's should come from VEGGIES. And if you are counting NET carbs, you should be mindful to just be subtracting FIBER g's.
If you are subtracting 'sugar alcohols'... and you go more than 2 weeks with a 'stall' (which technically is not a stall) than I would eliminate the 'artificial' ingredients in your daily intake. Try eating just a clean, whole foods menu for two weeks, and see if it doesn't kick back into a loss pattern.
Basically, if you can, you could swap out bkfst for dinner! Unfortunately my tummy doesn't have much interest in a pork chop in the morning time, but some people don't mind... but at a minimum I will consider much more veggies w/ my eggs...and lower my veggie servings at dinner time to a small salad.
I'll let you know how this experiment moves along!
Secondly - I was reading about exercise, recovery days, too much, too little, blah, blah, blah... And aware that in the beginning, I only exercised doing some walking on the treadmill for '20 min's' at a time...sometimes every OTHER day, sometimes 2 days in a row...then a day off. And it worked very well, especially because of being on low carb.
Now why is that? Well, I am learning about the body's systems, stored energy in the muscles, etc... and it is when I chose to start 'strength training' that my weight started to ever so slightly climb.
Now, do I want to be skinny - and flabby and out of shape? Or do I want to be fit and trim, and healthy looking? I'll take number two. Even if it means a slightly higher number for the scale monster!
So in preparing for my year's goals... here we go!!!
I will continue to progress back thru OWL (one week at a time) to rediscover my CCL (critical carb level) where I can maintain w/out gaining. Not sure how many weeks that will take, but I will continue to walk and hill climb on the treadmill, as I have been during this time.
I expect by Feb or March I will have figured out the carb amounts, and that is the point at which I will begin to reintroduce some slow and steady muscle strengthening exercises. I need to keep my normal routine going around here, so some of those will continue to be things I do at home, some at the gym, and some new types of exercise (hopefully.) Like swimming or biking, etc..
Basically, my primary goal this year... is to learn to LIVE within my new lifestyle. To let go of the 'anal retentive' attitude towards the numbers, and instead focus on the QUALITY of the foods I choose to eat, and the QUALITY of the activities I choose to engage in!
I am so hoping you haven't stopped reading yet...cause here's where you come in! Are you there yet? Ready to get this project finished. Put aside all the benefits of the friendships here... and honestly, this is about YOU! If you want to get this weight off, finally, and get in better shape for your overall health... than you can most definitely do this! But you have to focus.
Track your foods. Be diligent to look for new recipes. Try to eliminate the 'substitute' mentality. You know, substituting every old favorite w/ a new 'allowed' recipe w/ artificial sweetners! This is very likely hurting your overall efforts. I cannot tell you the hundreds of peoples food journals I have been asked to look at in two years time... because they are struggling for one reason or another... and the common denominator is ... you guessed it... artificial ingredients!
We need to help each other. And sharing this kind of info, while it may not be what you WANT to hear... is EXACTLY what you need to hear if you really want to be successful in the long run! One change at a time, is all anyone can ask of you. But pick your goals, and start today... this is achieveable! and I am here in your corner if you need help!!! (as are lots of other friends here on FS.) So let's do this thing!!!!
Much Love.
Diet Calendar Entries for 27 December 2011:
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1595 kcal
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Fat: 107.06g | Prot: 84.78g | Carb: 70.74g.
Breakfast: bacon pieces, onion, extra virgin olive oil (serv=1Tbsp), broccoli, water (6-10 AM), hidden carbs, coffee (8oz) black, eggland's best eggs (9AM) (overeasy), cheddar cheese. Lunch: italian sausage link, shredded parmesean, water . Dinner: hidden carbs, romaine, water (4-6), cheese, con queso, sour cream, guacamole, shredded pork. Snacks/Other: restaurant tortilla chips. more...
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1646 kcal
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Activities & Exercise:
Housework - 15 minutes, Calisthenics (light, e.g. home exercise) - 10 minutes, Resting - 15 hours and 35 minutes, Sleeping - 8 hours. more...
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