*closed group* Flab to Fab 3, Part 2!

Thanks Kerri for telling everybody to eat their exercise calories! I can't tell you how many people still do not get this! You will only lose weight by eating! But, it also matters what you are eating!

And, btw, I will get my measurements and everything out to you on Monday. Sitting in a lounge chair right now and just can't bring myself to do anything!

And Ladies, great job on your goals and wonderful 4 week results! Can't wait to get back at it tomorrow!

Aloha!

P.S.
Go Sharks!!!!!

Ladies, amazing job on all the pounds and inches lost! Wonderful work, my friends! Let's keep it up for next month!!

Kerri, awesome info! Thank you so much for sharing! I have been eating about 70-80% of my exercise calories back most days, and I try to stay between 1200-1400 net. Sometimes it's less, but overall, that has been working pretty well for me so far. If you get a chance to ask your nutrition lady, what is your start weight if you have a large frame? I am a pretty thick girl, but I think I'm more between medium and large frame. Would that be a start weight of 110 and add 7# per inch for large frame? That would put me around 145, which is what I'm shooting for. I lost about 80 lbs over a decade ago and got down to 135, but it was nearly impossible for me to maintain there. I stayed about 150 for years, though. Good to know I've been doing it right. I'll bet if you eat back your exercise calories, you'll see an even bigger drop.

Did you get my weight and inches? I posted my weight on your profile page and my inches on the old forum.

BTW, I was shooting for 225 minutes on the elliptical for the week, which I reached, but actually worked out a total of 321 minutes for the week, including some walking and swimming, so I'm happy about that. I changed my fitness goals in my settings, so it took another 10 calories off my daily calorie intake (I'm down to 1480 now) and I upped the number of times and number of minutes I'm working out each day. I may need to try some HIIT on my elliptical. I think my body is getting used to the same workout every day, even though I have the resistance jacked up. We have netflix, so I may try a Zumba workout if I can find one on there.

I had a follow-up appt with my foot Dr on Friday, and my foot is doing SO MUCH better. I'm excited to try something new since I'm not in nearly as much pain.

Anyhoo, I hope you ladies enjoy the rest of your weekend! Catch up with you all soon!

Lindz - what about oatmeal with some fruit? Or maybe even a bagel thin and cream cheese and a couple slices of turkey bacon? You could even make some sammiches with the bagel thins...with some fat free cheese and either turkey bacon or turkey sausage? Yogurt with fruit and maybe some Fiber One cereal crushed up in it?

OK measurements. First set 3/30, second 4/30

Neck. 14//13.5
Chest. 37//36
Waist. 33.5//33.25
Pooch. 39.5//37.5
Hips. 40//39
Butt. 41.5//39.75
L thigh. 19.5//19
R thigh. 19.25//19
L bicep. 12.5//11.75
R bicep. 12//11.5
L calf. 14.25//14
R calf 14.5//14

If my calculation was correct I lost 9.25 inches. :-)

kerri...thanks for all the information...i loved it! Ok this might sound really stupid but...how do I determine a small vs medium frame?
I've always considered myself to have a medium frame...athletic build so I went with that...with the information you provided I should aim for 122.5-135.5... Currently I'm right in the middle but at least I know my goal of 125 is realistic! Thanks again...can't wait to hear the information you get on Tuesday!!!

[quote/]

So for me, I am (rounded up) 5'9" and have a "medium body frame" so my GOAL weight should be calculated this way. 105 lbs to start at 5'0" then 6# every inch. For SMALL body frames it's 100 pounds to start at 5'0 then up 5# with every inch. SO I URGE ALL YOU LADIES TO USE THIS AND FIGURE OUT YOUR GOAL. Be honest about your frame. So for me, I am near my goal. She also said that this can be +/- 5%. SO, I would be great at 152-168
[/quote]

@ Kerri- Thanks for the info. Did she mention what she reccommends as the ratio for a normal diet (carbs: protein: fat)? I am always so confused, there seems to be varying opinions but no real research to support what is best for a healthy lifestyle.

@Caroline- My husband is the same way. Last week he at 2 peices of chocolate cake each night and lost 2 pounds!


My miles for the week:
Monday: 3.0
Tuesday: 1.1
Wednesday; 4.0
Thursday: 0
Friday 3.6
Saturday- 0
Sunday- 3.2 + a ton of walking to warm up and cool down.

14.9/15.0

I ran my first registered 5K today. My goals were 1) to finish 2) to run the entire race 3) to run it in less than 36 minutes. I met all 3 goals. My time official time was 32:57. I was shocked! I had my HRM stopwatch on and when I was just before the finish line I looked at my time and was like, damn thing must need new batteries and then i turn the corner and saw the official clock and was like ****, this is right! It was an amazing feeling to run. I was 274 ish of 500 runners which is just about where I wanted to be. I am running a 6K in 6 weeks and am hoping to run it in under 38 minutes.

I am going to skip out on the miles challenge this week. I am trying to find some new workouts that include some strength training since I am lacking. Also, I am going away on Friday morning and am not sure what I am going to be able to do while I am in Maine.

But with that said I am going to aim to burn 1600 calories Mon-Thurs (average 400 cals a day).

I will do the 4 minute mini challenge and post my results later today!

Anyone have any suggestions for strength training that I can do at home? I have a resistance band, a couple of 2 lb hand weight, a stability ball, and pretty much any household item you can think of.

OK guys....based on Kerri's post about weight, and based on what our fitness director said, I've switched my calorie intake to maintain. I'l probably lose a bit more as I tone she said, I'm happy where I am I've decided, except for the flab, LOL.

I find it amazing that I lost as much as I did in just under 5 months. Really, I didn't think I'd be able to do it in a year, let alone in less than 1/2 a year.

As for the challenge, I'm going to bypass this week. I have two late days (no real lunch hour), plus bowling on Wednesday, so I don't have much time to burn calories at all until Thursday. I'll do what I can though, just don't want to set goals. :-)

And my week goals for last week:

- bike/jog/run/elliptical 15 miles. - MET!!
-NO POP - Did good at first but this will be an ongoing thing. Did great not drinking pop with lunches until Sunday. Drank a lot with meals eating out. Hoping to fix this in the coming week by eating more at home --- I did however pass on pop several times so i'm still proud of myself
-12 cups of water daily - Close, 12 all but 2 days, short by 1 cup on 2 days. STill not bad
-under on cals daily - Met! Tues-Sunday
-at/close to sodium goal - over on sodium by a lot a couple of days (eating out)
-spreading my cals throughout the day - did ok

---

Here is how I did on Challenge:
Challenge
Day 1: 4.7 (elliptical)
Day 2: 5.73 (1.3 Run, 4.43 ellitpical)
Day 3: 10.75 (Run 1.3 Elliptical 2.3 bike 4.5 walk/run 1 elliptical 1.65) Also rowed but didn’t count distance

Total 21.21 Miles!! :happy:

As for the weekend pact:
Friday, was close on cals but still under! Not my proudest eating day but still under
Saturday, did well Didn't eat a bunch of junk because of my workout, still getting into the right mindset that working out is part of the progress, not an excuse to eat crap
Sunday, close on cals again (with a 700 cal workout) but still under glad I said no to dessert with dinner, that wouldve put me over!
Didn't run the full 5k distance this weekend but did work really hard. Hard to believe the 5 k is now less than 3 weeks away!

My goals for this week are:

- Elliptical every day a MINIIMUM of 50 minutes M-F, and try to get a workout in on Saturday, if possible.
- Exercise in the morning before the kids get up, if possible.
- Get at least 80 oz. water in. Usually not a problem, but I'm aiming for that as a minimum.
- Avoid eating junk at night. I have some go-to snacks I leave calories for at the end of the day, but I've been straying from those.
- Burn at least 3000 calories M-F

Yesterday was a really awful day emotionally. But I didn't binge, and actually came in under calories, which is a freakin' miracle. Also my new scale, every time I step on it, gives an error message. No weight reading at all. Grrrrr. So I'm back to my old, rather unreliable scale until I can figure out what is up with the new one.

So, I hope everyone has a fabulous week. Make great choices and keep motivated.