First off, I know things have been a bit slow this week. No, I have not been cooling my feet on a ocean floor, not yet anyway. I have been dealing with some technical stuff and hiring some more help around here. Yes, this is officially a growing company. It is all your fault!
I need a mid-week update from everyone in the challenge right now. I don’t usually harass people mid week but this is a crucial stage. I need you to answer the following questions and I am sending this to my crew as well…
-How does it feel to have a little over a week to go?
-Are you happy so far with the progress and is it helping you stay inspired?
-What are you needing the most right now to help you keep going!?
In the mean time, here are some audios.
Audio #1-Fat Loss Rapidfire Reader Request
Seems like this is going to be hear to stay for a while. It is serving to be really fun and me and Scott are learning more about each other every day. He is proving to be a pretty solid guy and I like him a lot. If you haven’t checked out his blog, please do so here.
To listen in to the latest call you can replay it here. http://instantteleseminar.com/?eventid=4858779
There is plans for a night time call in on Tuesdays at 8 I think, will keep you updated on that.
Audio#2-The FitCast Episode 110-Kevin is a Drag Queen.
All I am going to say about this is that I have a laughing fit at the end of the call because of this…
That is all I am going to say about that…go listen!
Audio #3-The Fat Loss Troubleshooter Speaks Episode 17-Say goodbye to the old, Hello to new
Say goodbye to the old, Hello to new
Here are the questions for this call and thereare some upcoming news or as Sinead would call it, “a tease” about some things to come.
(Anonymous) Question #1
Hi Leigh
I just listened to your response to my question about birthday cake and loose skin. Thanks for responding!
Since you asked for a little bit more info about me, here goes!
I started to get overweight around the age of 6 due to my mum always feeding me when I wasn’t hungry. At the age of 12, I got conscious of my weight so I started dieting. I dieted pretty much non stop until I was 18. I gained 20 – 30kg (onto my already slightly overweight frame) up until the age of 20. I then lost all the weight and at the age of 21 was at my goal weight. To maintain this weight, I was only able to eat small amounts. After a horrible break up, I gained 50kg over the course of a year. Eating was the only thing that made me happy (a broken heart can do that to you!). Probably because I had been depriving myself for so long, it felt good to eat.
I was binge eating a lot! In between binges though, I was not eating anything for 1 day to 2 weeks at a time. I felt too impatient to watch the weight go down slowly which led me to fast so extremely. I was (and still am) so sad about the body I’ve lost.
I felt like I had to do the metabolic repair program because all of my other diets just didn’t work this time around.
I was so concerned about loose skin because I have lost, gained, lost, gained and am now losing again.
Do you think the metabolic repair program isn’t suitable??
I love how you’re helping all these people Leigh! You must have a great heart!
(Anonymous) Thanks!
Anne-Question #2
LEIGH, YOU ARE AWESOME!!
Is there a section that has specs on the fat loss challenge?? I did not hear that Oct. 20 till like the 27th.(missed getting on-line to your site/podcasts at the wrong time!) I’m sure you are going to do another challenge but I am I want/need to know person Thank you much for your continued support…Also one last thing…
I was dieting down from Sept 8 to Oct 8 rather diligently- 1300-1500 and saw a 4Lb./ 7in. cumulative drop was feeling good than my menses came and I have been off track ever since and real hungry. No real gains, but certainly no more losses have been achieved
I want to get back on track. I still have more to go… can I just hop back on board and expect results as I achieve deficit or do I need to be at higher intake again to start a new go at it again later on?
Also what types of standing-vertical stability work do you suggest for abs and glutes
I hear that this type of work is more effective than traditional lye down methods. I currently am definitely at a loss for ab work but as I lose fat can begin to feel the definition is there and would like to encourage moreBlessings and Thanks so much!!
-AnneJanice Question #3 (Regarding Metabolic Repair Program)
I got the book Rules of lifting for women, and saw on one of their forums some kind of challenge about eating all your calories at once or something like that, there was a link to you. I have been dieting on and off for 19yrs amongst other avenues of keeping the weight off, lipo, binge/purge, diet pills, excessive exercising the list goes on and on. I never really stuck with weightlifting I was all about the cardio, and even fellow gym members would comment on the intensity at which I worked out. All the while eating, usually a bar for breakfast , a salad for lunch , maybe another smaller bar and Frozen yogurt for dinner,Then after getting frustrated that I look the same or weigh the same, I say SCREW IT and eat everything in sight. I am fatter than ever.!!!!!!!!
I need to start from scratch and since re-birth is not an option, I feel this resetting of my metabolism is the best I’ve got!!!!
All I was asking was; “Is 1075 cals going to screw me up (if that’s even possible) and was I calculating correctly”.??!
And some of the prepare moves were unfamiliar to me, how does the average Joe prepare if they don’t know what to do or gym or workout lingo??!
Also how do you find the caloric values of food so that during the REST period or any stage, you can make sure you are staying within the calorie allowance??!
One last thing will it work if I eat protein bars or shakes as part of my calories, otherwise I’m not sure how to calculate my food!!!I am really not this retarded when it comes to things but I am very nervous to give up exercise for 3 weeks.
Thank you in advance,
Janice
ps I’m 37 5′6″ 144lbs and 0, ZERO, ZIP. NADA muscles
Midweek check in –
It feels great that there’s only like 12 days to go. BUT I’m a little worried I won’t have made much progress at the end. Maybe it is just because I’m still recovering from the refeed. I’ve definitely made progress but I’m not sure I will have reached my goal by the end. Is there a way to really step it up? Something to really take it to the next level.
If you take my weight this morning – 132 – I have only lost .6 lbs. I have been as low as 129 though. I should take all my measurements tomorrow instead of waiting till Sunday.
I am still inspired. I want this! I want to reach my goal sooooo bad. It feels like I’ve been trying to get there for forever.
I have enjoyed eating like this. I think I might continue to do it after the challenge is over – just with no deficit.
Thanks Leigh! This really has been a great challenge and it came at just the right time.
Joy
fitandhealthygal.blogspot.com
“How does it feel to have a little over a week to go?
-Are you happy so far with the progress and is it helping you stay inspired?
-What are you needing the most right now to help you keep going?”
1. Feels good! WHen is the official end date?
2. Yes very inspired and still happy with it all
3. NEW RECIPES!!! anyone have any good chocolate /protein something in a OBM idea..lol can u tell im pmsing?
> How does it feel to have a little over a week to go?
Well, my foot surgery is set now for Dec 10 (5 weeks from today), so although I am doing the challenge, I have my own deficit challenge going on simultaneously with Julie Keen as PT coach. Regarding OBM, I’m up on the scale this morning, after an election party last night where I strayed from OBM… I’m wondering whether I will lose any more than I’ve lost… what I’m used to is NOT losing, so if I can lose another pound or two, I’ll be thrilled.
-Are you happy so far with the progress and is it helping you stay inspired?
The first two weeks were at a higher level of compliance with food for me. I don’t know if there is any external coaching or team spirit or words to pump me up. I keep thinking “get in and get out” and that helps me. But anything else to help? How about buddy pairing within the ranks of us “non-official players?”
-What are you needing the most right now to help you keep going!?
I’d also like a window in to what the official 6 players are doing? What coaching are they getting from you? Do they ever stumble? How do they keep at a high level of compliance?
I spent way too long writing measuring photographing this past Sunday, but then I made a wonderful spreadsheet in Google docs, so I really feel that was an accomplishment helping me with my personal compliance.
Leigh, thanks for asking; can’t wait to hear other great inspiring ideas from everyone!
- Etana
p.s. Would everyone PLEASE sign their posts?
Hi Leigh,
1. It feels good – I am surprised at how quickly I have dropped weight – down again to 117.2 this morning – and quite amazed at having gone from 2 to 3 or 4 chinups.
2. Yes, this was exactly what I needed. I had gotten to a point where I lost my motivation, and now I am highly motivated.
3. Direction on where to go from here – I badly want to put some muscle on these arms but am unsure how to go about it without gaining back the fat.
Not sure if I wanted to post here or not as I’ve had a relapse of a sinus infection so that’s kind of skewing my world view right now.
1. How does it feel to have a little over a week to go? I haven’t really looked at it this way. I have over 100# to lose so it’s not like I’m going to be done in a month. But I also don’t tend to spend a lot of time worrying or thinking about how long this will take. The make or break of this is going to happen one bite at a time. If things have gone well that’s great I get to try and do it over again tomorrow. There’s not much point in getting upset either when things don’t go well–it’s a done deal just move on and try to get back on track.
2. I’m happy with my progress and I like the accountability, check-ins etc. Makes you think twice about what you’re actually eating if it’s going up for all to see. It’s been fun to try something a little different. I’ve made significant progress in increasing my protein and I’ve done the One Big Meal prep for 16 2/3 days. The two days and one dinner I ate off plan I still made better choices so I’m pleased.
3. What are you needing the most right now to help you keep going? A recipe for those protein oatmeal apples would really hit the spot. Seriously I’m not really sure. I do think more recipes would be helpful. I noticed that this week my choices have been pretty basic and boring.
I’ve enjoyed the posts and the blogs from everybody. I think those are helping me to keep going also.
Diana
-How does it feel to have a little over a week to go?
It doesn’t feel like a week to go. To me, it’s a life-long commitment.
-Are you happy so far with the progress and is it helping you stay inspired?
I hope to get down 2 lbs this Saturday. I’m terribly concerned since my boyfriend is coming visit tomorrow and I will sure be eating something outside my ideal menu. I’m working on daily accountability and keeping it real. Because I learned over and over that hitting it too hard too fast can only set me up for another binge. So now I choose to relax many rules to preserve my sanity and keep walking forwards instead of regress over and over.
-What are you needing the most right now to help you keep going!?
I am there with Etana for pairing and peer support in our group. I know a LOT of people on this site understand my frustration and some have been through the exact same thing I did. I mean look at the email you answer in the podcast TODAY. Seriously, Leigh, you almost makes my cry describing the ‘professional dieters’ because that is so ME. If you know a handful of these people, please get us to know each other so that we support each other when you are not around. I think the best way to do this is to set up a forum of some kind. It’s a self-operating system that can only help the site grows and help the readers engaged. I mean, why not move JP forum here or set up one more, if you like?
Btw I seriously want to know the anonymous girl in the first email and other people who fall into similar situation. In order to put your advice into practice, we need human support. It is really difficult to face it alone.
yayayayaY! I have missed you guys!
Good for those of you who are doing well. For those of you who are struggling–hang in there. There’s just a week and a bit left of this specific challenge. I’m sure that Leigh will be giving you some ideas to think about for after the challenge, too, (though OPT is always a good idea! lol).
and COOL! I made Leigh’s blog!
hehehe You’re such a tease, Leigh. Now I have to listen to that podcast tonight to see what’s coming! Why aren’t there more hours in the day?! Oh yeah, and the picture of Kevin is cracking me up! That podcast will have to wait until I’m working tomorrow, but I can’t wait to hear it, too!
Baby update (since I don’t have a weight loss update). I saw the dr on Monday and everything looks good. They did an ultrasound and we got to peek in and say hi. Heartrate is fast (Old wives tales say that means girl–we’ll see in a couple of months) but everything else is good. yay.
Keep working everyone! Don’t let momentary bumps in your road throw you off track. You can do this!
Leigh, thanks for this post; it pulled me back to where I am out of compliance, which is a terrific way to pump up the volume!! I think that’s what life is, you’re in momentum, then you lose it, you sabotage yourself, or some circumstance throws you off track. The quicker you can get back in the game, the less damage you do.
This is what I need: a reminder of what MY COMPLIANCE looks like:
1. FOOD: ONE BIG MEAL
A. 1375 calories is 35% deficit
B. 1g x GOAL BW in protein and .25 g x GOAL BW in fat.
Meaning for every 4 grams on protein that is 1 gram of fat. That is it, everything else can be carbs or more fat and protein.
COMMENTS:
My protein has become too low
My protein should be 145gm and my fat should be 36gm or more
____________________________
2. My Training from Julie Keen, PT:
A. 2-3 days aerobics, 45-60 min (jazzercise, walk, swim, etc)
B. 5 days Mobility/recovery work, foam roller
C. 2 days resistance
D. NEAT, everyday general activity level increased
E. 2 rest days
COMMENTS: I still need to create a habit of mobility/recovery
____________________________
3. Water: 1 gallon per day
COMMENTS: I’m managing 10 cups
____________________________
4. My extra CHALLENGE… An everyday training challenge from Leigh ….
Max Out Push Ups 3 times/ day
I CAN DO THIS !!! BACK TO THE RULES.
Compliance brings RESULTS!!!
- Etana
Good for you, Etana! It sounds like you have your head right to get back on track.
Leigh, another great podcast! I’m excited to hear about the things coming up. Did I hear you say “next week”?! We need more info!!
sinead
Hmmm! I really need to shove these podcasts on my phone for my commute.
-How does it feel to have a little over a week to go?
I had no brain power and no will power!
Wow, 30 days up fast! I’ve been sick since Saturday and totally fell off the wagon. I was amazed how much I didn’t care when I was sick… I just fell back into zombie eating… which ended up Tuesday with 3 trips to the vending machine to make it through the day
I’m almost 100% today and did grocery shopping and made more meals.
-Are you happy so far with the progress and is it helping you stay inspired?
Yes! It’s really working for me (when I’m not sick, that is).
-What are you needing the most right now to help you keep going!
A personal chef. I need to simplify some meals too. Too much cooking/shopping/planning, I need more time to workout! At least it’s NEAT work.
–akimbo
Etana, basically we 6 “official” crew aren’t doing things too terribly different from what you have going on. There’s no big secret stuff going on, just individualized plans based on our training styles, training preferences and goals, deficiencies, lifestyles (active vs sedentary), etc. We have high compliance because we just “want it” that badly. Plus, I can’t speak for the others, but I’ve kept a tight reign on my nutrition for 5 years and have kept 100lbs off for four years while completely overhauling my composition in that time. Compliance, or at least a keen eye, is habitual at this point.. although it’s been years since I actually weighed everything until now, so that’s kind of like starting over.
Stumbles? OK, I have a completely different view on this and what’s about to come is not a slam on anyone, it’s just how I’ve chosen to perceive the issue, because it is all in how we choose to react. To me, “stumbles” has a negative connotation, almost like the power has been taken away from you and you cave in a fit of weakness, and there’s nothing you can do about it. We all hate feeling like victims yet that’s exactly what we do to ourselves. This play the victim mentality only serves to keep people fat because they cave, feel like crud about caving, then they say “screw it” and they keep caving, giving their control away to food. Here’s what you do about it: Own it. Then kill it. Own up to the fact you screwed up, acknowledge it, then make the conscious decision to get right back to the plan and let the anger go so you can stick with the plan. It’s THAT simple. Get over it. Quit giving the problem free rental space in your head. Forgive yourself. Whatever you need to do to get past it, do it. If you feel compelled to push the next workout a little harder, without killing yourself of course, but still helping you get over the anger, so be it. Use those feelings as fuel to get fired up and back on track!
So, no, I don’t have stumbles. I have “inspirational moments”.
I CHOOSE to look forward to how I can improve the situation instead of feeling anger or resentment about the past, and more importantly, I act on it!
i know the fitcast is on podcast is there a way to get the call seminar on podcast so i can dl it on my ipod?
Well said Mike!!
I agree, about a year ago, I decided that I would not “Fail” at anything. That statement may sound a little cocky, but it doesn’t mean I don’t screw things up, or “fall off the wagon”. It does mean that I learn from my mistakes, therefore I didn’t fail, I learned from my mistakes and move forward with my life.
Throughout this challenge, I have made EVERYONE I know aware of this, I sent the link (with my pictures) to family, friends and co-workers. I made sure that I had people that wanted to see me grow (personally not in size!!) be there to keep me accountable for my actions. There are hundreds of YOU that take part in this site that I don’t want to disappoint.
But first and foremost, I do this for me. I deserve the body that I want and nothing is going to stop me from getting it this time.
Compliance, commitment. Pretty simple actually.
“Failure is success if we learn from it.”
~Malcom S. Forbes
–Jim
Mike and Jim, Thank you for your wonderful posts. I totally agree with you. I had an inspirational moment a few years ago during a few weeks of Step Class:
I stumbled off the step and got right back on and continued my workout. Wound up not even noticing the stumble and had a great workout.
Another time, my mind started complaining during the class, “I don’t like this instructor; I’m tired; I don’t like this particular routine; the music’s boring,” and I thought about leaving the class midway through it, and I left after 15 minutes.
A third time, my mind went through a similar conversation, but I CHOSE to ignore the negativity my mind was saying, and after 5 minutes, my mind quieted down, I finished the class, and had the same result as the first time: a great workout.
This became a Gestalt moment for my whole life, not letting my mind derail me. Yes maybe for 5 minutes, or 1 meal. But my goal “Quick Recovery” … the quicker the recovery, the damage won’t be permanent.
Now, I say this, I have to report this factual scale news:
173: weight 11/6
171: weight 11/5
168: weight 11/4
175: end of refeed 10/20
173: begin REPAIR 8/25
I’m up 3 pounds yesterday and 2 pounds today.
very disappointing.
I over-ate at the Election Night Party (but total for day was only 1850cal, not that bad, since I had eaten carefully breakfast and lunch), and I ate some candy Halloween, but I counted my calories. I’m gonna do Eat Stop Eat today.
Also, next week I’m having a colonoscophy (1 every 10 years), and I’m on a clear liquid fast for 3 days, so maybe that will help bring my total scale weight down. Ugh. very disappointing.
I wonder if I’m allergic to SUGAR, not gluten or dairy.
My goal for completion of this challenge is COMPLIANCE, not scale weight results. That would be a win for ME! Ending with hightened compliance rather than ending with a whimper.
- Etana
Leigh, I’m subsribed to both FLTS and Fitcast, but can’t get these 3 audios to download into my iTunes… Can you put them in your Podcast or member section? Should I be able to download them?
thanks, Etana
Shari,
Chocolate-Banana Protein Bars:
(Makes 8 Bars)
Ingredients:
2 Large, ripe Bananas (300g)
1 tsp. ground cinnamon
2 tbsp. unsweetened cocoa powder
3 large egg whites
4 oz. nonfat milk
2 1/2 c. (200g) old-fashioned rolled oats
1/3 c. Splenda
1 tbsp. Olive Oil
60 g chocolate Designer whey
Directions:
Mix ingredients in a large bowl. Pour into a non-stick cake pan
Bake at 300 for 25 mins. Let cool before cutting.
Makes 8 small bars.
Nutritional Info:
Calories per bar: 190
Protein: 11g
Carbs: 28g
Fat: 4.6g
–Jim
“mid week progress” I weighed this morning the same as I did on Sat, but my 2 week average keeps trending down. As you can see by the cool chart here: http://jba2008-30meals.blogspot.com/
Leaigh, thanks so much for answering my question on the rapid fire! I definitely understand your advice that I should just keep doing what i’m doing, but as I get closer to my original goal weight (180 pounds) I do feel the urge to up my rate of progress, especially when (although my nutrition has been dialed in) I have not been doing a ton of intense training. In fact, I’ve only been to the gym about 3 times over the last month (though I have been inconsistently doing pushups, pullups, various squats, etc. at home and have seen a definite increase in muscle mass especially in the back and shoulders)
I do like the idea of a diet break. I think I will do one at some point in december. Although I know its not a race, I do have a strong desire to hit 180 by new years day. I also wonder if my desire to “kick things up a notch” is in part feeling guilty that my fat loss journey (so far) has not felt like deprivation. i’ve been enjoying great fresh foods cooked in exciting ways, and I don’t feel a ton of hunger. Hearing the stories of those that struggle for every pound almost makes me feel guilty and that I should/could be pushing myself more.
After listening to the second podcast, we need a “celebrity death match” episode (http://www.imdb.com/title/tt0208614/) featuring Leigh “Fat Loss is Not an Opinion” Peele vs. Jillian F’ing Michaels.
Jim, Have you ever made them with more protein? I like to have 15-18 gm protein in 190 calories.
thanks, Etana
Etana,
I only made these once and I followed the recipe. If you replace the cocoa with more chocolate whey, I’m sure you would increase the protein without losing too much flavor.
–Jim
Sorry for late check-in… I did see the new post yesterday, but then hubby came home and it was his turn to be online. I was too zonked to stay up late and go at it then.
-How does it feel to have a little over a week to go?
Good. I will be very happy to have the challenge over with. I don’t find it a good sign that I have zero energy and feel like I might if I were sick. I don’t think it is good that I am now sleeping 10+ hours a day instead of my normal 8 hours. I think it likely that I would get physically sick if I kept this up any longer than the end of the challenge. But I think I can stick it out until then. I want to finish.
-Are you happy so far with the progress and is it helping you stay inspired?
Happy with weight loss progress? Honestly, no.
I’m happy that I have lost some weight, but I have, in the past, when staying true to a plan (That part always being the tricky bit!), lost at basically the same rate of .8 pounds a week. And at a higher calorie level and feeling OK while doing so!
True, I have reached a new challenge low of 221 today… but we are still only talking a 2.4 pound loss so far over almost three weeks. I don’t think anyone could call this extreme results for someone of my weight. And my activity level has dropped to virtually nil due to the lack of energy and feeling so rotten.
At the same time, I do feel inspired because I have for the most part, KEPT this deficit even though my body HATES it! I do feel inspired that the scale is going downward each week, even if not by a lot. I’m inspired by being able to be consistent. I’m inspired because my CTL cheat day each week is working… I’m more compliant during the week than ever before. And my desire for junk continues to decrease.
And just because I’m not happy with my weight loss progress does not mean that I have not learned a lot from doing the challenge! So progress has been made on other fronts!
I think the meal plan idea has been really good for me. And learning to measure my food better, likewise! And even if I’m not sure how many inches total I’ve lost thanks to the tricky shoulder measure, I know I have lost inches.
The other bit I really like is the idea of taking just a few weight exercises and maxing them out. I still find that I need to have rest days in between, to spare my shoulder, but I like the very short sessions and I have gotten a little stronger.
And I found out about the pumpkin protein pancakes through this challenge! Those really do a good job of satisfying me while meeting my macros!
-What are you needing the most right now to help you keep going!?
Energy. No more headaches. More food. (OK, I know I don’t get that until the challenge is over… )
I’d like to try and muster up some energy to exercise… end up as Etana says, STRONG! Compliance on the food is good right now… not so hot on exercise.
-Cynthia
Cynthia how much are you eating? Are you sure your deficit isn’t too low. I haven’t noticed any problems with my energy at all. i feel great.
1720 calories a day. Actually, I re-checked the calculators and I botched… it was supposed to be 1713 calories and I entered it in my software wrong. But since I started with 1720, I’ve just stuck with that.
Mind you… I have also had my Cheat To Lose cheat day each week. First week was a very moderate cheat, second one was strictly clean carbs and this past Monday I was sort of apathetic until food was actually in front of me, and then I was ravenous. I packed in 4000 calories easy. I felt a little better for a couple hours that night, but have had no real return of energy levels.
I’m kind of worried, because all that calorie stuff was figured out based on moderate exercise of 3-5 times a week, and now I have felt so low energy that I’m barely moving and sleeping way more.
It’s only another week… I will, somehow, last.
I am short on time but just wanted to throw somethign quick out there.
Cynthia this is not THAT extreme of a deficit, this is not a PSMF program. It should not be causing you extremely bad reactions, if it is doing so then you need to look into two areas…
1-Are you overtraining for the caloric intake
2-Did you calculate your intake properly.
If the deficit was that extreme then your losses should be pretty obvious and intense. If not and you have had cheating/re-feeds then I do not think the deficit is to blame or at least in in just a diet sense. You may be pushing to hard for the caloric intake given.
Have you tried just eating in a moderate deficit and just going through the day with no training? Shocking I know but works well for those with more bodyfat to lose.
In the end if it isn’t working for you then don’t do it. There is no need to keep doing something you don’t like doing. Also I saw somewhere else you talking about the fact you can’t do sprints or intervals, and in my opinion you shouldn’t be doing that in the first place.
You should be following a general guideline of…
More diet deficit
Light walking
Lost of rest
NOT
Intervals and heavy lifting
Harsh Deficit
Little rest
I have been traveling for work the last two days, so I am just getting to this mid-week check-in. Perfect timing by the way, as I really needed a reality check.
How does it feel to have a little over a week to go? The time went by really fast for me. This has been a very busy month.
Are you happy so far with the progress and is it helping you stay inspired? I am very happy with my progress. I generally can’t seem to lose even a pound a week, so 3.8 pounds in two weeks is fabulous for me. I definitely have been inspired to keep at it. It was a tough couple of days, having to eat out all the time while traveling. My eating habits were much better on this trip than those in the past.
What are you needing the most right now to help you keep going!? To continue being accountable to someone else but myself.
Thank you to all of you for the continued guidance and support – especially you Leigh!
My late update….well, I’ll just say that if your body is no longer accustomed to eating processed foods, additives, etc….don’t eat a bunch of them on your refeed day. Blech…..don’t want to enter into TMI Land, but….let’s just say my body eliminated the entire day’s worth of gluttonous crap before the night was over. And then the next day, once I was able to eat again, I made up for it by eating 1,000 calories over my deficit; and yesterday I ate 500 calories over. Today I am spot on for calories.
Other than that, I am feeling great! Guess I really didn’t understand what a Refeed is (this is my first real dieting-down experience).
P.S. I should add that the worst crap I ate on re-feed included, but not limited to: Whole big container of Trader Joe’s organic European style plain yogurt,Organic unsweetened cocoa powder, Fage Greek yogurt (whole container – 2 servings), chocolate protein powder, whole bag – 3 servings of Jalapeno Beef Jerkey, ahi tuna in a pouch in some crappy marinade, london broil (just broiled plain, no seasonings thank god), broiled chuck roast slices, a slim jim type beef jerkey stick (first and last time for one of them…yuck)….I can’t remember the rest right now. lol Yeah, I know, I’m a pig…and that isn’t a refeed, it’s a garbage canfull of crap. haha Oh, and how could I forget – the MAIN offender….not one, but TWO Pure Protein Alcohol fart bars (one large, one small) and oddly there was no gas produced…well at least not during the day…I’m sure that this is the culprit that caused the whole evacuation. But, it did feel good to have a flat stomach again in the morning.
Ok, back to my cell now. And I don’t mean my phone. Adios until Saturday’s Update, which will include front and back pictures this time.
Oh, and thanks again Leigh for the new podcasts! I’ve been listening to The Fitcast for eons…that’s how I found your blog!
Debby
Oh, sheesh, I am sorry Leigh, I didn’t answer any of your questions….I will be back….. (if I didn’t get banned for that last reply lol)
Leigh, I apologize if anything I type comes off as ungrateful or rude, because it is not meant to be so. I am just short on temper, short on energy and I’m doing my best to stick with this in spite of it all.
PRIOR to the challenge and the deficit, I was starting to have an INCREASE in energy… i.e. I was getting fidgets, which I haven’t really had in a while. That’s usually a good sign for me! It means my body is running well, and I’m starting to burn fat. And I had dropped my weight from 232 pounds down to my challenge starting weight of 223.4. So while I wasn’t making fast progress, I was making it. Now I have NO energy, NO fidgets, BAD headaches and a truly crappy mood. I flew into a rage earlier today when I thought my dial-up had lost me my check-in post. That’s not me… really.
You recently said my extreme bad moods and extremely low energy level and headaches were perfectly NORMAL for this level of calorie deficit? I feel confused. Maybe because it is so hard to think lately.
My normal exercise prior to the challenge was 90 minute pool workouts, three days a week. 4.5 hours weekly. Those included high level water aerobics, modest to high level water walking/jogging and swimming that ran mostly modest, but my pace was picking up and I was throwing in occasional swim sprints when my shoulder was feeling good enough.
As the pool was closing for two weeks, I knew I couldn’t get that much exercise in, because I’d have to do short sessions of dry land activities. So I used the activity multiplier for the 3-5 days a week. I knew I wasn’t going to be capable of the next level of 6-7 hard days a week. So I *thought* I did the activity level thing right!
Except for this past week, I have been doing my 3-5 days of modest activity. Yes, there have been intervals, but only modest ones. I hardly think my counter pushups or the assisted pull up machine (where at best, I’m only pulling up some 20 pounds) is what anyone could call heavy lifting. I’m doing LESS than the challenge guidelines there, not more!
In all, my activity level has DROPPED since starting this challenge. It’s both less intense than usual and less volume. It’s easier for me to maintain a modest activity level than it is to just dump it all and try to get back into it later. I’m trying to make activity a new and good habit.
I tallied up ALL my exercise from the first week… and I was at 4 hours and 15 minutes. A little less than normal, but not by much. Second week, 3 hours and 20 minutes… quite a bit less than usual! This week, a measly two hours. I’ve been feeling like a blamed slug I’ve been so inactive this week! My back is hurting from all the sitting and sleeping.
Here’s the deal, I can’t DO lots of walking! I can only do 10 minute sessions, sometimes 15 on a good day. And ONLY on flat surfaces. The foot doctor expressly warned me against walking on inclines. My arches start to burn after 15 minutes light walking. My ankles follow shortly after that. I do better with my Nordic Track because it is almost NO impact. I can stand up to 20-25 minutes there on good days. I am not allowed to incline my ski machine. I live on a steep hill and in a neighborhood of steep hills. My street is one of the steepest! I’m putting in what walking I can when I am at the gym. But I can’t be driving to the gym off and on all day, gas is too expensive! Sure, if I could walk miles like I used to could do before the plantar fasciitis, I’d do that! If my neighborhood was flat, I’d be out at intervals walking during the days for this challenge. I miss being able to walk for miles more than you can possibly know!
When I did the calorie calculation, I used the exact calculator links posted in the OBM post and I put the activity thing for 3-5 days a week of modest activity. So I thought I did it right with a multiplier of 1.55. The next one up was for 6-7 days of hard activity… and I don’t do that.
I’ve done some intervals, but they are modest ones, I’ve kept it to the two minute on and off sessions of 18 minutes suggested by Cheat To Lose. So anyway, Tuesday, Wednesday had no exercise. Last Saturday and Sunday, NO EXERCISE. 10 hours of sleep nightly. (My norm pre-challenge was 8 hours.) My mood has not improved. Headaches are worsening again.
I am AFRAID to stop the little exercise I can do! In all my life, I have NEVER successfully lost weight without exercise. When I don’t exercise, I get depressed. I gain weight.
Maybe I should try it your way, but I’m afraid to lose my good habits. I’ve been two years developing better habits of both eating and exercise. They are starting to really STICK now and I want to run with it!
I wish I could maintain a calorie deficit when I am not exercising, but I have never, ever been able to do that. I always end up depressed and eating. So that’s why I’m scared.
Cynthia
Joy- Thanks! I am really excited to see your results, I am sure you will be happy with yourself too
Shari- The challenge ends for my 6 on the 17th, I am thinking I will have everyone else end then too or maybe the next day
Etana- You really have come so far! If you stick to the calories and keep yourself in check I am sure you will lose more.
-Leigh
Anna- I am glad that your weight dropped back down so well and Woohoo on the Chin ups!
Diana- It is good to see the bigger picture and I know you will hit your goal if you keep making the right decisions
Warasa- I hope you have fun seeing your boyfriend
I think it would be great for all of you to buddy up! It doesn’t just have to be for the challenge either, you could just help each other get though this 
-Leigh
Sinead- You are awesome! I hope you have a girl! Thank you for being so supportive to everyone and I am happy you got to hear the babies heart beat
Etana- Fantastic, Everything looks on point!
Sinead- I am amazing, I am glad you enjoyed
Akimbo- Haha well I am sorry cooking it taking up so much of your time, but at least you are getting NEAT
I am glad you are feeling better.
-Leigh
Mike- Wow…that touched me. That is the greatest thing I have seen anyone write in a while. Thank you for being so helpful and not for letting people allow them self to fail!
Jim- Great Quote. I love your attitude so much and I am so glad that you (and everyone else) is trying to make a difference for yourself and inspiring others in the process!
Etana- You should be able to download them.
Jim- Yummy!
-Leigh
Josh- Your welcome
Breaks are very important, I do get where you are coming from but this is just your journey don’t worry about what others are going through.
Leigh Peele would Kick Jillian Michaels ass
Diane- I am so happy for you! You are doing a great job and you should be proud of yourself.
Debby- You are banned! Just kidding, wow well I hope you enjoyed your refeed! Can’t wait to see your pictures.
-Leigh
Cynthia-What I wouldn’t love to get my hand on you to be honest. There are so many techniques to work around the problems you have and advance them forward.
I am curious what does your day to day routine look like briefly?
I don’t have a lot of mental energy at the moment (Thursdays are long crazy days and we’re heading out after school to visit my family–yay!–so I’ve got laundry and packing, etc. to do still). At any rate, I wanted to send out huge cyber hugs to you all! I can’t wait to see your updates on Saturday!
Cynthia, I’m sure Leigh will weigh in but I would bet that your foot issues have you moving around less than your official exercise suggests just because you have such a hard time doing NEAT. That’s one of the things that Leigh suggested to me because of my arthritis…I was working my butt off in the gym, but I probably move a bit slower in my NEAT (even if I’m moving around a decent amount) than some other people. Also–you can’t walk outside or drive to the gym several times a day, but could you map a route inside your house? My mom walks a 10 min circuit several times a day as part of her post-stroke recovery PT and my hubby’s grandpa walks laps in his house when it’s raining and he can’t go outside. It might be boring, but it should be flat. Even if you just walk in circles–you’re still walking!
I was scared to follow Leigh’s suggestions at first. I had been killing myself in the gym for 2 hrs a day lifting HEAVY (doing NROL4W) and doing HIIT…being in the gym 6 or 7 days a week. I had a hard time believing that I needed to REST (real honest-to-God-don’t-take-walks-and-call-it-a-rest-just-rest rest) and afterwards cut way the heck back on exercise (doing none or just some walking and foam rolling). She suggested that I go with the lower activity multiplier and focus really hard on getting my calories and macros and water right.
Wouldn’t you know it? The weight immediately started falling off. I lost 10 lbs the first month (and not just water weight lbs, either, because I had lost 5 lbs the previous month just by weighing food and following a higher multiplier and FLTS). Who knows where I’d be now if I hadn’t gotten pregnant. In fact, I probably wouldn’t have gotten pregnant if I hadn’t made those changes. 12 years of charting my cycles, and the month that I got pregnant, my cycle was longer and much more “normal” (not my normal, mind you, which led to the surprise, but normal normal).
Trust her. It might sound crazy and totally contrary to what has worked for you in the past and what you think that you know based on what you’ve always heard/read/whatever. Trust Leigh. She knows her stuff and when she’s speaking specifically to you and your sensitive system, she can absolutely blow you away.
I know that it seems like I’ve got a huge crush on Leigh (
), but it’s really just that I see her as someone who has given me the tools that I have needed to really change my life for once and for all–to help me become who I’ve always been way down deep inside. I feel like she has finally given me the key to reaching my goals and realizing my dreams. It sounds cheesy, maybe, but that’s what Leigh’s help means to me–that and more.
wow…I didn’t plan on all of that. lol I’m off to go move some laundry around.
-sinead
Cynthia, you wrote:
I wish I could maintain a calorie deficit when I am not exercising, but I have never, ever been able to do that. I always end up depressed and eating. So that’s why I’m scared.
I don’t understand this. Why can’t you maintain a calorie deficit when not exercising? If you need more food, make 1/2 of your food vegies to fill you up. Leigh was a dear the way she just answered you, so compassionate. I’m less so. I think your negativity is overwhelming, and I think you should stop, breathe, stop again… I can’t tell you the calories, I would say drop them a bit more and lower your exercise, even for this week. I would say don’t worry that you’re sleeping 10 hrs, it won’t be that way forever. But don’t fight what’s going on now. You may not be “sick,” but something is happening, and it doesnt’ sound serious enough for hospital or anything, so listen to your body and sleep and rest and eat less. But eat lots of protein so you are not hungry.
Maybe after the challenge is over, when Leigh has more mental space, she can suggest some things for you.
I just hear you’re sounding in crisis, and if you can take the crisis away for right now and mellow out a bit… it will pass, your energy will come back, and your weight will continue to come down because we all hear how committed you are.
Weigh your food, it happens in the kitchen, perhaps put some joy back into being physical, stretching, maybe a yoga tape… just to move out of this drama crisis mode… you seem to be just winding yourself up tighter and tighter. If the “game” of this challenge isn’t a fun game, well you wrote the rules, change them. It’s only a game that you/we/leigh made up.
all the best, Etana
I don’t know that I have a totally set routine, other than my wake up routine, which is pretty simple… pee, weigh, feed cats, unload dishwasher, eat, get off feet, do meal plan, digest, drink water, handle computer stuff. Then I usually exercise, eat again, shower, get off my feet somehow for a while, then up again to try to keep up with housework or run errands.
Lately, I’m not getting so much done. I should be doing eBay pictures and descriptions and getting some web sales done and excess junk out of the house, but I feel worn out. Too much typing with all the challenge forums and posts and whatnot. Gets the tendinitis in my arms flared up. Some days I can’t hardly stand to do any computer.
Evenings I read, or sometimes watch TV. Sometimes I prep some food for the next day, like I did a little tonight. I’m not much of a TV person, but it is a very good time for rolling my feet and icing them, there’s not really room under my computer desk.
My husband’s whacked out schedule of rotating shifts sometimes throws me off a bit… but I don’t try to keep his schedule, just do my best to work around it, so that I’m not doing noisy things like vacuuming when he’s sleeping.
I would love to find more ways to work around my irritating physical issues. It seems like almost everything is problematical to some degree and I get really frustrated. Or hurt. It’s hard to even know what is safe to try anymore. Even yoga can get my shoulder riled up. Least problematical is the pool, but after a year and a half, I’m SO adapted to water aerobics. I mix things up as much as I can, the instructor is even borrowing ideas from me!
I got tired of pushing myself to exercise so hard in the pool, because they keep the water really warm (88-90F) so I’ve slacked off some. It was just getting too stressful to keep my heart rate up in the over warm water. I found that out recently because it’s been so nice to do my walking and ride the stationary bike in normal temps. I don’t mind sweating, but it’s much, much tougher sweating in the pool when there is no cool air around you!
I guess I have felt like there is so little that I can do, that I have had to max things where I could to burn calories in a short period of time. So maybe that is why it is too much. Yet, many things I just can only do at a pretty low level anyway, so it’s hard to feel like I am over training. If I’m not somewhat active, my mood goes downhill and I get depressed really easy and eating follows. If I stay out of the depression by moving somehow, then the eating stays under better control.
I’m beat for tonight, so signing off. I just want to sleep.
Cynthia, you say
“If I’m not somewhat active, my mood goes downhill and I get depressed really easy and eating follows. If I stay out of the depression by moving somehow, then the eating stays under better control.”
and eating follows. Eating follows because you CHOOSE to eat. Saying it this way disempowers you, makes it sound like you have no choice, no control, no power. I don’t believe that for a second. I believe that you are stronger than your moods, stronger than your cravings. If you make a decision to eat a certain way, certain amounts, at certain times, you are more than capable of following through on that decision. Don’t let negative self talk sabotage you. You CAN do this if you want it enough.
Hi Sinead,
I’m trying to trust. That’s why I was trying the foam roller the other day.
The first time I ever seriously set myself to losing weight, I went LOW calorie, like around 1200 per day. I started walking and when I got fit enough from that, I started doing aerobics. And I lost great for a while. And then, things stopped and no matter what I did, I could not seem to lose more. Then I got injured. That might be why it is hard for me to trust really low cals. Once you stall out, there’s no place to go.
You know what my best weight loss experience was? This was 9 years ago… I lost 62 pounds in a year. I was eating MORE… around 2400 calories and moving lots. I also did a cheat day once a week. For exercise I was doing water aerobics, swimming, walking, nordic track and some weight machines. And the weight just FELL OFF.
And then my parents died. And I kept reasonable eating for a while, but the activity fell away, because I focused my grief in working hard on a friend’s website I was launching. And all the pounds came back. I don’t know what it is about the not moving, but when I stop the moving, I can’t seem to hold it mentally to contain the calories. At least not long enough.
I did try walking around the house for 10 minutes at a time right after my diagnosis of plantar fasciitis. But I got bored so fast, I did’t keep it up. Talk about joyless exercise! The foot doctor seems to think I stay on my feet too much rather than the reverse! I am a natural pacer. I also tend to charge around in stores, and park way out in the boonies in parking lots. And normally, when I am not low calorie, I am moving whenever I hear music.
Etana… you seem to be under the impression that exercise is not a joy for me. Getting back in the gym and doing a little work with dumbbells, a little pushups, the little I can do with the assisted pull up machine, that IS a joy! I was SO HAPPY! Totally. I’d forgotten just how fun that was! I rocked out on the exercise bike. I enjoyed my walk, even though short. Even though my feet did hurt after. I just made sure to do something seated next.
And that may be where we are different. You didn’t sound like you were happy or enjoyed lots of exercise. I am rather the reverse. I am the person who, before I owned a car, used public transport. I might wait a minute at a bus stop, but if it didn’t show, I’d just start walking. And half the time, I beat the bus to my destination! That was while I was in college and after, but I am that person inside still.
Maybe I just need to increase calories, feel better and not worry about sticking to the challenge. But I really wanted to finish it. I got too hurt to finish the PN challenge, I really want to finish this. I don’t like to fail! What Mike said. I don’t want to cave on the challenge, just because it’s not fun right now. I don’t want to fail to finish again.
Cynthia,
I’m not sure if this is something to say on a public forum or not but since you opened the door yourself here–”When I don’t exercise, I get depressed…I wish I could maintain a calorie deficit when I am not exercising, but I have never, ever been able to do that. I always end up depressed and eating.”
There may be more going on here than just diet blues or a bad response to a deficit or emotional eating. If I was in your shoes I’d be seriously considering whether these symptoms are stemming from a clinical depression. Do you have a family history of depression? At first I had the impression that your difficulties were only happening the past few weeks but other comments like those above are stemming from pre-Leigh challenge experiences also. Maybe this challenge was the straw that broke the camel’s back and has made an underlying condition more obvious.
I believe depression is a physiological problem and not an emotional or behavioral one and could benefit from medical care. There shouldn’t be any negative connotations or stigma but I know in real life there often is. If I have offended you by mentioning this then I’m sorry that was not my intent.
Whatever is behind how you’re feeling right now I do sincerely hope you feel better soon.
Diana
My mother was, sometimes depressed I think. Other than that… I wouldn’t say a huge family history of it. I found myself really depressed after I graduated college for a bit. Another bout briefly after my hysterectomy. Then I adopted my cat Gray and that took care of that! Certainly after my parents died (both in the same year) I had a down spell. It was a bad year in general, lots of stress things happening. It’s not been what I’d call a huge problem these days, but certainly I have been there in the past, no doubt about it.
I tend to pull myself out of it. Injury can certainly set it off, and I won’t deny that after the plantar fasciitis diagnosis, I was down for a bit. I didn’t stay down long. When my shoulder was bad last year, I had another down period. Again, I didn’t stay there.
When it comes down to it, I’m not a big pill taker. I take one prescription med for frequent bladder urges. Not looking to let a doctor mess me around with drugs for my head if I can help it. If things were at the point that I couldn’t pull out, that would be another story. They aren’t there though. I haven’t had a really bad bout in years. I don’t feel exactly depressed now, just low energy and headachy. It’s something I can get through for a week. I’ll ease up on exercise, but I will do some. It helps.
I have been to water aerobics, had a blast even though I started with my body on total “auto-pilot” and my outlook is better. Short walk, no bike. One arm exercise, the push-ups. There is, absolutely, a connection between exercise and mood for me. Maybe because I enjoy it and it is fun.
I got a late start on my meal plan, but it’s in place and I opted to have a largish meal after the pool workout (515 calories) as opposed to having two smaller meals. I think that will keep my body happiest today. And I need to knock off early to bed after not sleeping well last night.
And hey everybody, I appreciate the support and advice!
I *DO* think on these things and consider them carefully. But I think they are best thought upon when I’m not brain fogged. In seven days, I can fix that… and then I can evaluate better where I want to head. My instinct is still saying stick to Cheat To Lose, see how that goes. If that is not right for me, then it may be worth considering going low cal, low exercise.
I’m a little late joining in, but I thought I’d add my 2 cents.
-How does it feel to have a little over a week to go?
Great because I know I’m accomplishing what I set out to and it’s nice to see the end in sight! A little nervous about transitioning out of the accountability of the challenge.
-Are you happy so far with the progress and is it helping you stay inspired?
Yes and yes! I’ve had moments of wondering if anything is happening, but I know my clothes are fitting differently and muscles are appearing. Leigh’s comments about my progress as well as comparing pics from week to week are both a huge motivator.
-What are you needing the most right now to help you keep going!?
I’m just focusing on one day at a time. I have my schedule of meals to prepare and will go shopping for the ingredients for my last week of one big meals, and I’ll be all set.
I’m sorry it’s taking a while to get to this, but I wasn’t feeling good the last couple of days and didn’t want my bad mood or my general outlook at the time to color my answers.
-How does it feel to have a little over a week to go?
Great! So close to the finish line in being done with this challenge and reaching my current goals.
-Are you happy so far with the progress and is it helping you stay inspired?
Yes, I’m happy with the progress. Sometimes I wish it was faster, but overall I am happy.
-What are you needing the most right now to help you keep going?
Sleep and lots of warm liquids. I’ve got enough recipes to get me through the challenge. The chocolate banana one posted looks fantastic, but there’s no way I can fit that into the day on my current plan. I am saving it for the future, though.
Karen