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Slept in to almost 4:00 this morning. Didn't get on the treadmill until a quarter after. 3.3 miles at 1% incline, with 3 1/2 hills, half a mile each at 3% incline. A rather easy run. Can't believe I'm saying that!Kind of cruel to end the workout on a hill - but that's Jillian for you. :( FS says I'm losing weight at a rapid rate - 7 lbs. per week. Sounds pretty good, doesn't it? I wish! Well, I've made a few adjustments to my strategy, and I'm going to show a weight loss this week, or I am going to surgically remove something.
I'm pretty sure that loading up on the carbs just before bed - just because I was under my RDI, and I could - was probably the biggest contributor to my lackluster performance this last month. I don't plan on giving up carbs - just being more selective about the ones I eat, and front-end loading them in the morning and afternoon, rather than late at night. The little Fit & Active 100 calorie snack-paks seemed so innocent, but they were saboteurs - diabolical enemy agents, working under the cloak of darkness to feed my fat cells, and undo my valiant daytime efforts. I'm also going to add some other aerobic activities to my agenda for the days I'm not running. Even if I only burn 300 or 400 calories, it keeps the fires stoked. Well, I'm back on the wagon, and I am expecting some pretty dramatic results over the next two weeks. Stay tuned!
Just now realizing how hard it is to bring protein consumption up to even half of my carb intake.
Diet Calendar Entries for 31 January 2012:
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1514 kcal
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Fat: 46.82g | Prot: 84.64g | Carb: 184.86g.
Breakfast: Light Ruby Red Grapefruit Juice, Honey, Instant Oatmeal - Plain, Non-Dairy Creamer, Coffee (Brewed From Grounds). Lunch: diet 7 up, Rich & Hearty Beef Pot Roast Soup. Dinner: Green Peppers, Brown Gravy, Pork Roasts (Top Loin, Boneless), Potatoes (Flesh, with Salt, Boiled), Brussels Sprouts. Snacks/Other: coffee brewed , hard boiled egg, Triscuit Thin Crisps Parmesan Garlic, Pretzels, Non Dairy Creamer, Coffee (Brewed From Grounds). more...
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2950 kcal
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Activities & Exercise:
Walking (slow) - 2/mph - 2 minutes, Walking (moderate) - 3/mph - 2 minutes, Running (jogging) - 5/mph - 40 minutes, Sleeping - 5 hours, Resting - 18 hours and 16 minutes. more...
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 Comments
Whenever i need a little something, either before bed or when I know I'll be eating in the somewhat near future (within 2 hrs), I take a small handful of peanuts or another nut/seed. Gives my tummy something to wrap itself around w/o the simple sugary carbs, and it's added protein. No more than a tbsp or ounce. Helps stave off the cravings for the worse stuff, and it takes longer to digest than those little 100 cal snacks. Even better-eat them RAW instead of roasted for added benefits.
31 Jan 12 by member: ZippyDani
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31 Jan 12 by member: DairyKing
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I was going to say nuts for protein too DK.... And maybe a whey protein
31 Jan 12 by member: Sk1nnyfuture
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My wife has been on a kick of buying mixed nuts and keeping a big jar of them on the table. I think I'll start bringing some for my daytime snacks as well, instead of the pretzels and cookies. Thanks.
31 Jan 12 by member: DairyKing
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Loved your journal today - hahaha... I'm keeping my fingers crossed that your scale shows a loss this week so you don't have to amputate anything.. :)
31 Jan 12 by member: erika2633
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Sounds like a good common sense approach going forward. I hope it pays off!
31 Jan 12 by member: gnat824
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What kind of protein/carb ratio are you aiming for?
31 Jan 12 by member: Fledgist
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Anywhere in the neighborhood of a 50/30/20 split would be fairly balanced. You know 50% Carb/ 30% protein/ 20% fats. I don't really care if it goes 10% either way on any of them, but I think I've been running around 85/10/5 and that's not all that healthy.
31 Jan 12 by member: DairyKing
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Fledgist, I can already see how just substituting hard boiled eggs and mixed nuts for some of the snacks I eat, could make a big difference.
31 Jan 12 by member: DairyKing
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BTW, Rpalmst, I stopped entering all that superflous crap in my exercise log. No more driving, standing, desk work, shopping, etc. We'll see how that goes. It was a pain entering it anyway - didn't account for much more calories than the default "resting." Just didn't look good that I was resting like 18 hrs., sleeping 5, and working out for 1 hour. LOL. Sounds like the kind of life that got me where I was when I started this journey. :D
31 Jan 12 by member: DairyKing
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If its protein you're looking for add tuna! That stuff is protein packed. And greek yogurt is great too for a snack. And turkey anything, hard boiled eggs are great like you said. I've found its much simpler to cut down on carbs than to add in protein overall but do what you gotta do. I can't wait to see your drop this week - you can do it!
31 Jan 12 by member: Dani_Suave
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Thanks Dani! Good ideas as well.
31 Jan 12 by member: DairyKing
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Wow....you basically burn 2500 calories a day just getting out of bed....the benefits of having some muscle mass! I am headed to the weight room!
31 Jan 12 by member: Rpalmst
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Rpalmst, I'm not sure I understand your comment. I looked at your diet calendar, and you burn 2600 just getting out of bed, and you are only 165 lbs. Are you surprised that I burn 2500 a day without exercise, and I am 220 lbs? The TDEE (total daily energy expenditure)calculation is based on your age, gender, height and weight, and activity level. Sure, you burn a little more based on muscle mass, but I think that is factored into the generic formula. For example, because it is derived from empirical data from a large population, it assumes that because you are 5'11, a guy, 165 lbs., and are very active, that you have more muscle mass than fat. So, you are already given an advantage in terms of weight/TDEE ratio. I have a posting under "How to calculate your RDI" in Moderation Motivation, which will show you how these numbers on FS are derived. Going to the gym isn't going to change your TDEE in the calculation, if you have already told FS that you work out hard 5 or 6 days a week.
31 Jan 12 by member: DairyKing
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I throw a boiled egg, and cottage cheese and sunflower seeds on to my salads... lots of extra flavor and crunch and protien!
31 Jan 12 by member: NewSarah!
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DKing my head just exploded trying to understand that. I hail from the corn fields and ain't real bright. All I was referring to was the number of calories burned in a day if I don't book any exercise. For me that is like 1820 or something..and it looks like @ 220 you burn like 2500. Just saying I wish I had some more good weight on me so I wasn't at a starting point of 1800. Was trying to pay you a compliment by saying I wish I was built like a brick like you!
01 Feb 12 by member: Rpalmst
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My bad! You're right! I must have clicked on the wrong calendar or something. You have a Basic Metabolic Rate (BMR) of about 1800 (which is what you burn even if you do nothing but stay in bed). I figure you would classify as the very active where you would multiply that by about 1.78 (because you work out hard 5 to 6 days a week) and add 10% for basic bodily functions and your RDI would be about 3500 to maintain your current weight. And to lose a pound and a half a week at that activity level, you could still eat 2750 calories a day. The only thing you could do to increase that BMR is to eat more of that corn out where you are, which got you in the shape you were before. :D Actually, about the best you could hope for in the gym is putting on about 3/4 lb. of muscle a month, and that is really busting your %&#(%. That would take you a long time to get to the point where you are going to burn as much as me sleeping. I'm not sure I buy into that about me burning so much anyway. Maybe that was true for someone 220 pounds with a resting heart rate of 80 or 90. But now mine is down in the 60's. I'm skeptical of that high a BMR at that HR. That is one of the reasons I had already adjusted my RDI down, and am probably going to lower it further. I wasn't ragging on you. I knew you were joking. However, I did screw up with the calculations. Sorry. :(
01 Feb 12 by member: DairyKing
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