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Need to Lose 100 LBS -Robins Thread !

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  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    I walked for an hour so far this week. Eating is still not great but I am moving. Also just found out my job was saved company did lay offs that I was not aware were happening. My job was eliminated but they laid off temp workers and moved my team to that department. Just glad I have a job.
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    Saturday check-in

    I was right on the money in last week's post. There was only about 0.9 change before I became stuck for the week AND got my water retention hiking up my number on Wednesday. Have managed to go down a bit thanks to not lifting on Thursday (picked up whatever illness is going around and got sick Wednesday night). Unfortunately, this also caused me to take a miss on my protein and exercise baseline goals. Everything else was on plan for all the goals.

    In conversing with someone, I have decided to back the protein back down to 1g/target pound. The revised target is a lot overambitious, IMO, at 130 pounds, but that is in the upper range of the normal BMI, so I'll just see how things ride. When I leave the obese classification/reach 35% body fat (whichever comes first), I plan to up it to 1.25g/target pound, then when I reach healthy BMI or 25% body fat (whichever comes first), I plan to increase to either 1.4 or 1.5g/target. It sounds like a lot, but I think that's the best chance for supporting my weightlifting and maintaining/increasing my lean body mass (muscle/bone density) as I continue.

    Regarding the diary, I think I've built the habit and am in a routine enough that I do not need to have it as a specific goal, so that is now removed, but will come back if need be.

    Finally, I'm shifting my goal percentage to 21%, as I found a continuum that gives athletic/fitness/average, and 21% is the threshold between athletic and fitness.

    My baseline goals:
    1) At least 130 g protein intake each day.
    2) Complete walking and/or rowing a total of 30+ minutes 6 days a week.

    Gold Goals:
    1) Complete Stronglifts 5x5 workouts at least 2 times per week (ideally 3).
    2) Walk a total of between 20-30 intentional miles per week, allowing at least one day of rest (0-2 miles).
    3) Complete at least 2 hours on the Concept 2 per week.

    My Stats:
    5'1" Female
    Restarting weight: 252
    MFP restart weight: 242.7
    Original goal weight: 140
    Current goal: 21% body fat (currently estimated at 144 lbs).

    09/14/19: 240.7
    09/21/19: 238.8
    09/28/19: 234.6
    10/05/19: 230.8
    10/12/19: 231.0
    10/19/19: 226.9
    10/26/19: 223.8
    11/01/19: 219.6
    11/09/19: 215.6
    11/16/19: 212.7
    11/23/19: 209.2
    11/30/19: 203.9
    12/07/19: 201.3

    @mnwalkingqueen Good on you for staying honest and accountable, regardless of how you feel. It was good to hear from you. Hopefully you'll soon get to a point where you can set a small goal for yourself to begin working from. Also good news on the job -- I'd be so shocked if I was in your place.

    @LAT1963 I also go in smaller bits, as a 100+ lb journey is arduous and long indeed. I've got mostly 5/10 lb benchmarks, but a few other points too, such as BMI/bodyfat special points.
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    Wednesdays wish: That I liked cold and snow for living in MN we have atleast 5 months of it. I hate it tho and rarely leave house in the winter. however I did brave -20 windchill to watch Canadian Pacific Holiday Train yesterday good thing it was only 20 minutes.
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    Saturday check-in

    ONEDERLAND. FINALLY.

    All goals met.

    I'm holding some serious water weight at this point. I suppose it makes sense for both the reasons of cycle point and the fact that my body's under extra stress this week from running things strong, but GAH it drives me nuts. Primary things keeping me sane at this point (other than continuously reminding myself to trust the numbers): weight trending app and 7-day rolling average. Neither has yet to go upward or totally flatline since I started in September.

    It's getting to be a fair struggle to stay "on program". Some days are easier than others, but I'm starting to have to really fight the crave monster that comes with the later part of the cycle as well. So far I've managed, but it's getting to be a thing. I've pre-planned the refeed I'm going to be doing on the evening of the 23rd (and trust me, it's going to be great!), then I'll be into maintenance eating for 6 days. Actually, I plan to go over by about 200 calories against MFP's calculations, just to be sure I'm at least at maintenance since I'm going to be estimating several points of the break. It's not going to be wild and crazy, but it will be a relief to be eating more and to also scale back to a "base" exercise regimen.

    Following the break, I am going to try switching to Leangains for eating protocol. My strength training has hit a brick wall lately. I need to either change the training or change the fuel, and this is what I've come up with. I'm hopeful that this will take care of fueling the fire while allowing me to continue decently strong success.

    My baseline goals:
    1) At least 130 g protein intake each day.
    2) Complete walking and/or rowing a total of 30+ minutes 6 days a week.

    Gold Goals:
    1) Complete Stronglifts 5x5 workouts at least 2 times per week (ideally 3).
    2) Walk a total of 20+ intentional miles/week, no more than 6/day. At least one day of rest (0-2 miles).
    3) Complete at least 3 hours on the Concept 2 rower per week.

    My Stats:
    5'1" Female
    Restarting weight: 252
    MFP restart weight: 242.7
    Original goal weight: 140
    Current goal: 21% body fat (currently estimated at 141 lbs).

    09/14/19: 240.7
    09/21/19: 238.8
    09/28/19: 234.6
    10/05/19: 230.8
    10/12/19: 231.0
    10/19/19: 226.9
    10/26/19: 223.8
    11/01/19: 219.6
    11/09/19: 215.6
    11/16/19: 212.7
    11/23/19: 209.2
    11/30/19: 203.9
    12/07/19: 201.3
    12/17/19: 199.7

    @mnwalkingqueen That sounds like a really cold, but kinda neat experience. I really, really dislike cold stuff, especially now. I appreciate the visual beauty winter brings (both natural and things such as the ice palace), oddly also enjoy curling (but there's no wind and inside is readily accessible), but yeah, don't dig winter otherwise.
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    @MelodiousMermaid- I really hate winter too it was for my best friend mom’s bday. I wish I could be more like you with goal setting.

    AFM:
    The cold has set in so my butt has been under a blanket alot. I really need to find somewhere warmer to live. I just don’t think I can buy a different house as cheap as mine was when purchased. I’m hoping to be rid of this head cold soon so I can Christmas shop this weekend.
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    Saturday check-in

    Water retention. Public enemy #1 right now, IMO. Somewhere between 6-8 pounds, by my calculations (not sure if maybe I've gained some muscle, but there's no way THAT much is muscle). I'm not sure if I'll see my total fat loss weight before I refeed and go on maintenance break. It's really frustrating, but I guess it's not the end of the world.

    All goals were met this last week. In addition to being a maintenance week, I am going to give my body a bit of rest after Monday. For this week only, I am going to intentionally take a pass on goal 2 for gold. I intend to get a half hour in on rowing each day minus perhaps Christmas, and I will do one strength training session on Thursday (Monday is the other one to make the 2 minimum). If I end up going out with friends or something, I might get a bit more in to "bump up the budget" on whatever day, but in general I intend to take it easy. Technically, my baseline for protein at maintenance would be 110 grams/day, but I will probably play it higher to be conservative.

    To be honest, I am both looking forward to and simultaneously dreading the maintenance period. Being "on program" allows me to know what's going in for certain and also locks out a lot of foods/situations that are triggers for me. There will be a few unavoidable trigger situations during this period, but that is also partially why I chose this timing, as it really bites not being able to partake of many things and watching everyone else eat them. I'm hoping to have the inner strength to say no to things that are bad triggers while loosening up a bit and enjoying a broader variety and a bit more volume of food.

    Another thing I'm dreading is estimating intake in the situations I don't have all the information for. I want to try and be at maintenance levels, but don't want to underestimate and lose a bit of ground. I am going to aim about 100 over MFP estimated needs to offset this a bit, since 700 calories (one week at 100 over) is only 1/5 of a pound of fat. I don't know... I've got anxiety up the wazoo about this.

    I'm adding in a non-exercise (though MFP does calculate for it), non-food goal in hopes that if nothing else, it'll distract me a bit. I've been an off and on musician since I left college (more off than on), but perhaps getting back into playing will help in some way.

    My baseline goals:
    1) At least 130 g protein/day.
    2) Complete walking and/or rowing a total of 30+ minutes/day, 6 days/week.
    3) Practice an instrument for at least 30 minutes/day, 6 days/week.

    Gold Goals:
    1) Complete Stronglifts 5x5 workouts at least 2 times per week (ideally 3).
    2) Walk a total of 20+ intentional miles/week, no more than 6/day. At least one day of rest (0-2 miles).
    3) Complete at least 3 hours on the Concept 2 rower per week.

    My Stats:
    5'1" Female
    Restarting weight: 252
    MFP restart weight: 242.7
    Original goal weight: 140
    Current goal: 21% body fat (currently estimated at 141 lbs).

    09/14/19: 240.7
    09/21/19: 238.8
    09/28/19: 234.6
    10/05/19: 230.8
    10/12/19: 231.0
    10/19/19: 226.9
    10/26/19: 223.8
    11/01/19: 219.6
    11/09/19: 215.6
    11/16/19: 212.7
    11/23/19: 209.2
    11/30/19: 203.9
    12/07/19: 201.3
    12/17/19: 199.7
    12/21/19: 196.7
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    Merry Christmas Everyone 🎄🎁!! Have a wonderful and blessed day!
  • sweeetypie1sweeetypie1 Member Posts: 115 Member Member Posts: 115 Member
    @MelodioiusMermaid - happy to see you hit onederland! Congratulations.
    edited December 2019
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    Saturday check-in
    (Better late than never?)

    Well, my trend line is slowing to a crawl, and my 7-day rolling average has, for the first time since starting to track in September, stalled and even gone up. My weekly weigh-in has me up a total of 0.7 pounds, so considering the sheer volume of food, combined with the re-introduction of a fair amount of carbs (I've been over 200 grams all but one day), I'd say that's pretty decent. It should be a pretty good drop over the next week or so as I get back into things.

    Re: Diet break

    This maintenance trial has not been what I anticipated. Starting with the refeed. I've learned that if I want my muscles to really bounce back in the future, I'm going to have to overfeed carbs, probably in the neighborhood of 3-6 grams per lean mass pound. It was a bit of a trial getting through everything I'd planned the way it was, so a bit frustrating to not get the relief/strength I was expecting. There is, of course, the chance that the depression is causing some or all of the out-of-gas feeling too (after refeeding), which unfortunately is not something I can solve with food (and all the more frustrating because of it). I've also been sleeping more poorly and struggling with wakefulness during the day, even as I've been in maintenance this week, so that probably doesn't help.

    Due to various family events, I had to make major estimates nearly every day of the refeed. My anxiety was through the roof. If my estimates are correct, I also failed to keep it close to maintenance, and erased the deficit (about 2,000 calories) I created on Monday by the end of yesterday, which was in itself an overage of 1,200 calories.

    All told, though, it was not devastatingly terrible. Again, pending my estimates are correct, it would have been a "net zero" week, which I guess is maintenance at its heart.

    The other side of the coin of disappointment with this trial was my trouble complying with what I'd wanted myself to do for exercise for the week. I just did not have the "get up and go" to do much of anything. Strength training did happen, as I do not want to lose the gains I've made in that department, but other than that, the only reason I met gold #3 was because I did the time on Monday. I took a fail on baseline #2, which was not planned. I just couldn't force myself to get it done since A: I wasn't leaving the house to do stuff (usually take the kiddo to school, but she's on break), and B: even though I do think I'll pursue indoor rowing when I get to the point where I'm training and fueling for just fitness/recomp, right now it just doesn't feel like it's worth it if I'm not getting a deficit.

    Re: Moving forward

    I honestly have really mixed feelings about how to proceed with both exercise and intake. I've been at a pretty high level of apathy about pretty well everything lately (intake, exercise, other... everything). It's kind of like being "late cycle" all the time. It's been simpler to deal with when in deficit, though, because at least that is more defined. Thus, returning to a deficit is a certainty. What I have been waffling over for the last few days is what it's going to look like. Part of me just wants to go super strict on intake and say screw the exercise/training, beyond the very basics of what's required to retain lean mass. Then I think about how LONG this is going to drag out if I don't do more to increase the deficit. I'm not enjoying things either way, so what I think I will be doing will be similar to what I did before this break, since the lower intensity exercise gave me enough white noise in my mind to keep moving. But it will need to change so I don't go off the deep end in the other way (literally spending all day doing exercises of one variety or another).

    My current plan: I have pre-logged my intake through Friday based on the new foundational macros I'd mentioned in the past. The primary difference between what I'm doing going forward and what I did before this break will be a daily deficit limit. For instance, there was one day before break where I had a daily deficit of over 3,500. I'm going to start with a cap of 2,900. The biggest difference for me in this is that if I exercise enough to go over, I am now going to commit to eating any overages. I honestly find that to be a pain when I'm in loss mode, so that should keep me from getting too crazy about exercise.

    I'm going to apply the same principle with rest days. If I meet my intake baseline, practice an instrument and walk two miles or less, that would leave me with around 1,000-1,100 kcal deficit (based on current weight). By capping my deficit on those days, I will be much less inclined to do more, and thus give my body some rest.

    A quick refresher on my general plan for those interested/concerned:

    I'm looking at each day as having all maintenance calories available for use, but plan (and most of the time adhere) close to a foundational level, where essential nutrients are obtained, so that anything beyond is extra. My primary focus is to retain my lean mass and maximize fat loss (where possible, bearing in mind that I know I'll be losing some lean mass where it supports my fat stores, and I of course also hope to lose excess skin to some extent eventually). I implement this through foundational intake planning, complemented by strength training and LISS (low intensity steady state cardio).

    Also, for those interested, I am currently using Leangains (modified to lower carb levels) to plan macros. This is a targeted ketogenic diet. After considering different ways of eating, this is the structure I believe will allow me the best chance of continued/long-term success when I get to a maintenance/recomp stage at the "end" of the primary fat loss focus.

    I will be adjusting all deficit/calorie-based goals each week based on my progress in weight, with major changes occurring around the shifts from being a category 3 dieter to category 2 and again at the shift to category 1.

    My revamped plan:

    Current "foundational macros":

    Protein:
    All days: >=130 grams/day

    Carbs:
    Rest days: 40-50 grams/day
    Training: >=150 grams/day (will be timed around/during training for the most part)

    Fat:
    Rest days: >=45 grams/day
    Training: 15-25 grams/day (will be mostly EFA (essential fatty acid) supplementation)

    Commitments:

    1) Intake: >1,105 calories/day
    2) Exercise: >=30 minutes, 6 days/week
    3) Deficit: <2,900 kcal/day
    4) Rest day(s): >=1/week (<1,000 kcal deficit)

    Goals:

    1) Strength training: 2-3 days/week
    2) Indoor rowing (**with good form**): >=30 min, 3 days/week
    3) Musical instrument practice: >=30 min, 6 days/week

    My Stats:

    5'1" Female
    Restarting weight: 252
    MFP restart weight: 242.7
    Original goal: 140 pounds
    Current goal: 21.5% body fat (currently estimated at 140 lbs).

    2019/09/14: 240.7
    2019/09/21: 238.8
    2019/09/28: 234.6
    2019/10/05: 230.8
    2019/10/12: 231.0
    2019/10/19: 226.9
    2019/10/26: 223.8
    2019/11/01: 219.6
    2019/11/09: 215.6
    2019/11/16: 212.7
    2019/11/23: 209.2
    2019/11/30: 203.9
    2019/12/07: 201.3
    2019/12/17: 199.7
    2019/12/21: 196.7
    2019/12/28: 197.3

    @sweeetypie1 : Thank you. I finally am *feeling* like I'm making decent progress (I know I've been making good progress, but something about getting that "1" in front adds some sort of weird psychological validation).

    Edited to remove unintentional smiley.
    edited December 2019
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    It is 2020 let us all have the best year we can.
    Wondering in anyone has cooked shrimp or salmon in an old school crockpot. I’m looking for healthier protein options but don’t really like chicken and hate turkey.
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    @mnwalkingqueen I have done a fair bit of crockpot cooking, but have not cooked fish with one as of yet. If you try it/find advice elsewhere, could you check back in here? I'd be curious to see how it goes.

    Do you like skipjack (canned "light tuna") or plain, fat-free Greek yogurt (on its own or as an alternative for sour cream and such)? Those appear in my menu with some regularity. I also usually have lean/very lean red meat a couple times a week. I used to focus on egg whites as a regular source, but honestly have given up the ghost on that, as I have come to very much dislike them. I did find this week, though, that I can sneak a whole egg in here or there with no issue on my new macros, and even had a blend of two whole eggs and two egg whites in a scramble the other night which wasn't too bad.

    I also plan to start playing around with beans in the near future, for training days. A bit too much carb to have in anything more than an accent quantity on a tighter carb budget.


    2020. I'm hoping this year will see me to my goal bodyfat percentage. I should get pretty darn close, even if I don't make it.

    The year isn't starting off as well as I'd like. Sleep remains a terrible struggle, with the biggest troublemaker lately being pain/discomfort/numbness in my hands (especially ring fingers). I'm troubleshooting this by trying different sleep positions and reducing rowing, as those are the two major things I can think of.

    The sleep trouble, combining with whatever else (probably a depression flare up), is creating a proverbial wall for me. I've had to dial back from before and from my plan I'd ironed out last weekend. It's hard, because I know I could just throw more slow walking in, but I'm all but certain that will exacerbate the foot stuff again, so I'm sticking with up to three miles at a time. I've increased my instrument practicing, in hopes that the MFP estimates are close to right, and at least I'd be getting something.

    On days where I'm doing significant activity, but not strength training, I am making up a bit of the difference by going "in between" macro sets on fat/carbs, keeping the majority of carb intake around whatever activity I do. I am keeping to eating above the minimum floor I set though. I will admit it is nice to get more flavors and variety with the higher level that I'm trying to adhere to.

    Not all is lost, though. I did planning for each day through Friday and meal prep for two meals/day up through Friday last Sunday, and that has proven to be incredibly helpful in keeping going on the intake front. This is enabling me to stay on the deficit train and have less anxiety about my days during the week (time management). So there is that.

    We'll see how things progress. Perhaps part of it is hormonal timing. Perhaps not. I guess it's good for me to learn how to deal with it either way, so I can manage going forward. It'd be good to not have to deal with another major upswing in the future.
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    @melediousMermaid- I do like tuna. Never had plain yogurt before just flavored. lean beef like 97/3 ground beef? If I have beef it is usually in restaurant. I hope your sleep gets better and numbness goes away.

    Thursday Truth:
    May 2019 255lbs (down from 270)
    Jan 2020 back at 270
    I know how I got back to 270 it was eating out constantly along with about 7 dozen Christmas cookies.
    I am starting back slowly today I ate at home all day no going out.
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    @mnwalkingqueen Fat-free plain Greek yogurt is the thing that's made this whole thing work for me, if I'm honest. I use it to make dips/sauces/salad dressing, add "sour cream" flavor effect, as a base with frozen wild blueberries for a light meal, as a base for chicken/tuna salads, with my curry-inspired chicken, to make "protein bomb" pudding-like yogurt with my shake protein, I think it's in the protein pancake recipe too... so many uses.

    I wish someone would've introduced me to this a LONG, long time ago. What's made it even more doable is getting it at Aldi's, as they are more reasonable for this than the other local grocery stores. Well, I didn't check Walmart/Target, but I do my best to avoid places like those...

    Anyway, I recommend giving it a try in a few different ways. It is a bit on the tart end for use on its own, and even with the blueberries it's still pretty tart, but I've found I've adjusted to it well enough. I'd probably add a small bit of brown sugar or maybe a small touch of honey if I was having fresh strawberries with it.

    OK, off the yogurt podium... Yes, 96/4 or 97/3 is where I was at for ground beef, though you do lose a bit of flavor by going that lean. I've backed off to 93/7 now on my new macros. If I'm eating out, I try to generally go with a leaner cut of beef (I like sirloin tips/steak), but it also depends on how they cook it. At one of the restaurants my extended family likes, it's flame grilled without anything added, so no worries there, but another one adds butter usually, so I need to make a special request on that order. I do have to say a good herbed butter and garlic really adds to the meat, but that's something I plan to leave for maintenance. For now, I make due with a bit of peppercorn (freshly ground where possible) and garlic (garlic salt if I'm out with the family).

    Seafood with a good bit of those healthy fats are a great way to get flavor. Lots of options there. Somewhere in the wilds of MFP there's a protein spreadsheet that shows food macros based on 100g for a bunch of common, whole foods. I'll see if I can track it down by my post on Saturday. It was helpful to me back when I was originally starting, seeing what I might like for the different food groups. Might have to poke at it again to see what I can change up in my menu to keep things interesting.

    Kudos to you on not going out to eat today. It is such a terribly hard habit to break. Shoot, I can't even say I've broken the habit -- I'd need a few solid maintenance/recomp months in to evaluate where I'm really at with that. I will say that I find macros much easier to hit at home.
  • sweeetypie1sweeetypie1 Member Posts: 115 Member Member Posts: 115 Member
    I ended the year catching the flu. Last night I finally was able to sleep. I did enjoy the holidays and goodies but back to a little more discipline. Weight didn't change so that is good. Trying to make this the year I lose a significant amount of weight.

    Height: 5'7"
    Highest Weight: 264
    Current Weight: 249.1
    Goal Weight: 10 pounds at a time, so this first goal is 239

    1.3.2020 - 249.1
    edited January 3
  • MelodiousMermaidMelodiousMermaid Member Posts: 274 Member Member Posts: 274 Member
    Saturday Check-in

    Well, this first week back in deficit did not go to plan, but it has been reasonably OK, all things considered.

    I ended up missing my exercise commitment. There were two days in the last week where I only practiced. However, I did meet all other commitments and goals. I am giving myself today and tomorrow off for exercise (due to below issues), but intend for this to be an exception, rather than a change to the baseline.

    I'm giving myself a new goal going forward. Caloric deficit at least 6 days a week. I probably won't have an issue meeting this, but feel I need it for accountability due to the worsening of the mental swamp. I'm taking today as a (likely) maintenance day, for instance, so if there is either a caloric surplus, or if I'm less than 50 calories under MFP's total daily calculation, that would not qualify for a deficit day by my intent. I think this will be a good way to think of this in the long-run anyway, as I will need to get my deficits pretty small when I get closer to goal.

    The sleep issues have not improved, and that combined with hormones and mental issues have recreated that "out of gas" feeling, even when I'm fueling at the right macros to be doing training. I've gotten through the week, but only just. The crave monster is much stronger again this month as well. It's amazing how much difference sleep makes.

    The scale has slowly declined over the week as I've transitioned back into deficit, with a larger drop this morning. It's now almost at the lowest weight recorded on this current WLJ, which was 194.0 on 12/23. I did estimate that to be a high weigh-in considering workouts I'd been doing, but I'm trying to reframe my thinking to accept this as "the" number, because what I'd been doing before did not allow me to have glycogen stores in my muscles/liver (effective-keto-level macros + heavy strength training = depletion). I'm not sure if I can make it work, but I want to try to allow the muscles to have some fuel stores as I move forward. Rolling 7-day average finally peaked on Thursday and started back downward yesterday. The trend line never completely stalled, but it was pretty slow until this last couple of days, where it picked up the pace again.

    I'm going to continue tweaking macros and timing to see if I can find an "optimal deficit setup" for myself. On strength training days, I plan to time my intake of most of the carbs to be a 5-hour refeed. This will be at a low-ish level, considering that I am only aiming for 1.5 grams/LBM lb for now.

    I'd been doing more carb-y stuff around other exercise this last week to see if it'd make much difference, but it wasn't. Based on these results, I'm going to revert to more of a rest-day structure for non-strength training days, attempting to focus primarily on higher fats and protein if I feel I need to eat more than foundational level.

    I am also going to try a stronger refeed this coming Wednesday to see how it affects how I'm feeling/operating (>=3 grams/LBM lb). I really don't want to go that high yet if I can manage, but if it makes a major positive difference for me, I will consider bringing it in 1-2x/week, possibly as a permanent bump to training day carb macros. I am honestly hoping to hold off on that level until I reach category 2 dieting, estimated to being around 170 lbs, as the kcal budget for keeping my protein levels as well as going that high for carbs puts me above sedentary maintenance for intake (though might still be a small deficit depending on what else I do those days).


    [TL/DR]

    Long story short, I'm still having issues, and will need to keep learning about how to function within my limitations and training program. It'll be a bit of an experiment, and I will need to get used to the possibility of more weight swings.

    In other news, I joined the 52 pounds in 52 weeks challenge this week. I think it's a reasonable/realistic goal based on where I was at on 1/1 (197.1). Of course, my real hope is to lose more on the front end, then adjust to slow deficit phase at category 1 (currently thinking 1/2 pound/week), then figure out a maintenance/recomp routine by the year's end. Probably doable.

    Ideally:
    3+ lb/wk current to 35% BF = <=9 weeks
    2+ lb/wk 35% to 25% BF = <=12.5 weeks
    0.5 lb/wk 25% to 21.5% BF = 10 weeks

    31.5 weeks to maintenance/recomp focus (August 8th)

    Easier:
    2 lb/wk current to 35% BF = <= 13.5 weeks
    1 lb/wk 35% to 25% BF = <= 25 weeks
    0.5 lb/wk 25% to 21.5% BF = 10 weeks

    48.5 weeks to maintenance/recomp focus (December 5th)

    I'm guessing it will likely land in between. We'll see how it goes. It'd be nice to phase to maintenance/recomp focus before Thanksgiving.


    My plan:

    Current "foundational macros":

    Protein:
    All days: >=130 grams/day

    Carbs:
    Rest days: 40-50 grams/day
    Training: >=150 grams/day (will be timed around/during training for the most part)

    Fat:
    Rest days: >=45 grams/day
    Training: 15-25 grams/day (will be mostly EFA (essential fatty acid) supplementation)

    Commitments:

    1) Intake: >1,105 kcal/day
    2) Exercise: >=30 minutes, 6 days/week (for this coming week (through 1/10) only, I will call 5 days a success)
    3) Deficit: <2,900 kcal/day
    4) Rest day(s): >=1/week (<1,100 kcal deficit)

    Goals:

    1) Strength training: 2-3 days/week
    2) Indoor rowing (**with good form**): >=30 min, 3 days/week
    3) Musical instrument practice: >=30 min, 6 days/week
    4) Caloric deficit: >=6 days/week

    My Stats:

    5'1" Female
    Restarting weight: 252
    MFP restart weight: 242.7
    Original goal: 140 lbs
    Current goal: 21.5% body fat (currently estimated at 140 lbs). Aiming to be at this point by 2020/12/05.

    2019/09/14: 240.7
    2019/09/21: 238.8
    2019/09/28: 234.6
    2019/10/05: 230.8
    2019/10/12: 231.0
    2019/10/19: 226.9
    2019/10/26: 223.8
    2019/11/01: 219.6
    2019/11/09: 215.6
    2019/11/16: 212.7
    2019/11/23: 209.2
    2019/11/30: 203.9
    2019/12/07: 201.3
    2019/12/17: 199.7
    2019/12/21: 196.7
    2019/12/28: 197.3 (Planned maintenance break)
    2020/01/04: 194.7
  • skinnyjeanzboundskinnyjeanzbound Member Posts: 3,929 Member Member Posts: 3,929 Member
    Hey guys! Happy New Year!!

    Can't believe my last post was all the way back in November. I don't have any grand excuse--other than the usual "life got busy." I pretty much completely fell off the keto wagon over the holidays and gained back what I lost in the Fall. However, I'm back at it as of today, so my hope is that at least a few pounds are just water bloat and will come off quickly (fingers crossed!!).

    The big news in my life is that my husband and I made the decision to sell our home and move into something slightly bigger. We have wavered back and forth about whether to stay and pay it off or move. Our house is tiny with no garage and only one bathroom, so we were thinking about having a garage built in 2020, but upon further discussion, we decided to just go for it and buy something that already has a garage, second bath, and a bit more square footage. Needless to say, I've been busy clearing out some of the clutter and deep cleaning some spaces in preparation for listing our home. It's exciting, but also a bit daunting.

    Today we started back to school, so I'll have a lot of grading leading into final exams next week.

    Hope everyone is doing well. :)

    Name: Karen
    Age: 50
    Height: 5’7"
    Highest Weight: 247
    Current Weight: 196 (7/6/19)

    8/31/19 = 194
    9/7/19 = 196
    9/14/19 = 196
    9/22/19 = 196
    9/28/19 = 195
    10/4/19 = 196
    10/12/19 = 196
    10/19/19 = 194
    10/26/19 = 192
    11/2/19 = 191
    11/9/19 = 191
    11/16/19 = 191
    11/23/19 = no weigh in (out of town)
    11/30/19 = 191
    1/4/20 = 196
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    @ MelodiousMermaid- Thanks for the greek yogurt tip. I don’t use a lot of dip or sauces but good to know that info. You always have great plan and goals in place impressed. Hope your sleep issue gets better.
    @Sweeetypie1- hope you feel better soon.
    @Karen- big change to come super exciting.

    Tuesday Goals:
    I am eating at home more and starting to do meal planning to make sure it stays that way. Still haven’t been to the gym but planning to get there this week. I am learning to make a few new receipes this week started with banana choc chip muffin.
  • mnwalkingqueenmnwalkingqueen Member Posts: 1,191 Member Member Posts: 1,191 Member
    Happy Friday!! I am looking up healthy receipes to try. I bought lots of veggies, fish, yogurt and eggs this week. I cooked at home all 3 meals 4 days so far which big accomplishment. I walked outside 2 times this week for 45 mins each.
  • dustyspaldustyspal Member Posts: 835 Member Member Posts: 835 Member
    Happy Friday!! I am looking up healthy receipes to try. I bought lots of veggies, fish, yogurt and eggs this week. I cooked at home all 3 meals 4 days so far which big accomplishment. I walked outside 2 times this week for 45 mins each.

    Great job! Way to stick to your plan.
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