down to one egg and a pkg of bacon ... NO clean lean meats to speak of and 1 head of lettuce left. Ate brown rice, onions and sausage for breakfast
3 strawberry muffins (homemade)
2 Coffees
4 taquitos w/ sour cream
lots of water
1/3C greek yogurt w/ truvia
probably wnt be going grocery until the weekend ....
maybe this is a good time to fast?
Thursday, April 28, 2011
Day 7
limited food supply here .... not enuf foundation carbs so i'll do fat fast version today:
9am: 1oz mac nuts
11am coffee, sweetner, pwdr cream (@ publix)
12:30pm 3 bacon + 2 babybel
2:30pm 1T almond butter
4:00pm 6 black olives
9am: 1oz mac nuts
11am coffee, sweetner, pwdr cream (@ publix)
12:30pm 3 bacon + 2 babybel
2:30pm 1T almond butter
4:00pm 6 black olives
Day 4
7:45am: 2 sm pineapple / oat muffin + Coffee (w/ 2T hvy cream, 1pkt truvia)
9:30 - 11am Workout: Chest / Triceps / Core + 20m Elliptical Interval sprints
11:30: Big Post wkout meal:
Protien Drink (110 cal / 3 carbs)
Burger Patty (330 cal)
Broccoli, cheese, chick casserole
2pm Coffee (w/ 2T hvy cream, 1pkt truvia)
4pm 3 bacon, 1 babybel round, 1 sm pineapple/oat muffin
9:30 - 11am Workout: Chest / Triceps / Core + 20m Elliptical Interval sprints
11:30: Big Post wkout meal:
Protien Drink (110 cal / 3 carbs)
Burger Patty (330 cal)
Broccoli, cheese, chick casserole
2pm Coffee (w/ 2T hvy cream, 1pkt truvia)
4pm 3 bacon, 1 babybel round, 1 sm pineapple/oat muffin
Tuesday, April 19, 2011
Day 2
just realized i have to skip the a.m. workout due to a medical screen tomorrow that requires abstaining from certain things, incl. exercise prior to the screen - sounds like an excuse but it's for real! lol
8am - coffee + 1.5T heavy cream + 1pkt truvia
75 cal
few sips (1/4c ish) of the boy's breakfast smoothie (strawberries, banana & milk)
40?
10am: salad: romaine + tomato + sweet onion + feta + evoo + red wine vinegar + olives + chicken
250 cal
11am: salmon croquette
200 cal?
12 pm: coffee, 1T heavy cream + 1 pkt truvia
50 cal
1pm : 3bacon + cheese round + 1T pb
240 cal
sub total : 815 cal
4:30pm: 5 chix wings, baked + 2C frozen broccoli
250
6:30pm: several of the boy's fries (maybe 12 - 15)+ 2 bites of their cheeseburger
100?
9:30pm 1T almond butter
100cal
Total cal: 1305 ish
aiming for lights out by 10:30pm so i can get an early start and need more sleep for weight loss! need to be up by 5:30am!
8am - coffee + 1.5T heavy cream + 1pkt truvia
75 cal
few sips (1/4c ish) of the boy's breakfast smoothie (strawberries, banana & milk)
40?
10am: salad: romaine + tomato + sweet onion + feta + evoo + red wine vinegar + olives + chicken
250 cal
11am: salmon croquette
200 cal?
12 pm: coffee, 1T heavy cream + 1 pkt truvia
50 cal
1pm : 3bacon + cheese round + 1T pb
240 cal
sub total : 815 cal
4:30pm: 5 chix wings, baked + 2C frozen broccoli
250
6:30pm: several of the boy's fries (maybe 12 - 15)+ 2 bites of their cheeseburger
100?
9:30pm 1T almond butter
100cal
Total cal: 1305 ish
aiming for lights out by 10:30pm so i can get an early start and need more sleep for weight loss! need to be up by 5:30am!
Monday, April 18, 2011
Day 1
10am: Coffee + 1 truvia pkt + 2T heavy cream (2 net carb)
2 bacon strips
1 egg + 1 egg white omelet + 1.5 sweet peppers (small salad variety - abt 3T - 1nc ) + 1T chopped onion - .5nc)
*4NC* (2FC)
1 pm: coffee + 1T heavy cream
*1NC*
3pm: cheese round + 1T almond butter
5:30: 4pc nuggets (BK/OTR)
7pm: 1 potato cooked into fries (fried)
1/2C greek yogurt + truvia
30min Hot Hula Fitness (7:45pm - 8:15)
** was supposed to do a.m. weight training but got derailed by ER visit in early a.m. hrs**
2 bacon strips
1 egg + 1 egg white omelet + 1.5 sweet peppers (small salad variety - abt 3T - 1nc ) + 1T chopped onion - .5nc)
*4NC* (2FC)
1 pm: coffee + 1T heavy cream
*1NC*
3pm: cheese round + 1T almond butter
5:30: 4pc nuggets (BK/OTR)
7pm: 1 potato cooked into fries (fried)
1/2C greek yogurt + truvia
30min Hot Hula Fitness (7:45pm - 8:15)
** was supposed to do a.m. weight training but got derailed by ER visit in early a.m. hrs**
Sunday, April 17, 2011
Back Again (again ... lol) ... I'm just back ok ...
this is the LAST time I'm back - again ... I'm just back ... and staying this time ...
ok, still REALLY frustrated that traditional atkins (15 - 20netcarbs / day) is not working for me anymore ... have to accept that my body adapts quickly and it has learned to survive and maintain on 15 - 20!! ughhhhhhh Jimmy Moore (of livinlavidalowcarb) has experienced similar circumstances and he too is "back" but this time has had to drop to no more than 10net carbs/day! needless to say he has an EXTREMELY limited food repertoire these days, one that I'm not inclined to imitate. DON'T wanna have to go there or maybe i'll succumb? not sure what to do now ... i've had a little spell where I've just kinda gave up on the diet thing ... eating reasonably low carb but probably not enough to be in ketosis most of the time ... am toying with ADF (alternate day fasting) or IF (intermittent fasting) ... have done each for a few days but haven't committed .... well, seems it's about time I commit to SOMETHING and at least start there ...ok well, it's a new week ... I've been working out at the gym (strength training) about 2 - 3x/wk for an intense hr at a time ... have just as of yesterday added running (ran - well, more like wogged (walk/jog) 4 miles - 2 in the a.m. and 2 in the p.m.) so was super proud of that ... legs are a bit sore/tight today.
Ok, so here's the current plan ... I will stick to it for 2 WEEKS then evaluate how it's working or not .... doing traditional IF (see leangains.com if not familiar). Am choosing this because most of the other low carb and ADF plans haven't really been evaluated with intense strength training (my preferred workout) .... the IF on leangains.com is specific for this population of strength trainers who already have a high level of fitness and muscle mass, want to keep the lean musc. and drop the fat. It basically advocates 12 - 16hrs of fasting then 4 - 8hrs of feasting on mainly low carb / moderate - high protien fare except for the meal directly after an intense strength training workout where a small portion of more starchy carb may be acceptable (think white potato or brown rice). So for me that would mean timing my main eating after my strength workout. So here's my typical week:
*basic eating:
M-F: 8a.m. coffee + 12 almonds / Strength Train / 10:30am 12 almonds + free cruch beef taco fr taco bell (cuz it's next to the gym and did i mention FREE) / 11:15am 1C Romaine + 3oz meat + tomato or salad peppers + cheese + dressing) / 1:30pm 1/3C greek yogurt plain w/ packet of truvia / 3:30 3-5oz portien + non starchy vegetable + cheese ** no eating after 4pm ** may drink protien drink after p.m. wog
Sat / Sun - eating likely to start @ 9am - 5pm
Monday: 9:15 - 10:15 a.m. strength training / p.m. zumba or wog
Tuesday: 6am 2mile wog / 7p.m. 2mile wog
Wed: 9:15 - 10:15 a.m. strength training / p.m. zumba or wog
Thursday: 6a.m. 2mile wog / 7p.m. 2 mile wog
Friday: 9:15 - 10:15 a.m. strength training / p.m. wog
Saturday: a.m. 2mile wog / p.m. 2mile wog
Sunday: 7a.m. 2mile wog
ok, still REALLY frustrated that traditional atkins (15 - 20netcarbs / day) is not working for me anymore ... have to accept that my body adapts quickly and it has learned to survive and maintain on 15 - 20!! ughhhhhhh Jimmy Moore (of livinlavidalowcarb) has experienced similar circumstances and he too is "back" but this time has had to drop to no more than 10net carbs/day! needless to say he has an EXTREMELY limited food repertoire these days, one that I'm not inclined to imitate. DON'T wanna have to go there or maybe i'll succumb? not sure what to do now ... i've had a little spell where I've just kinda gave up on the diet thing ... eating reasonably low carb but probably not enough to be in ketosis most of the time ... am toying with ADF (alternate day fasting) or IF (intermittent fasting) ... have done each for a few days but haven't committed .... well, seems it's about time I commit to SOMETHING and at least start there ...ok well, it's a new week ... I've been working out at the gym (strength training) about 2 - 3x/wk for an intense hr at a time ... have just as of yesterday added running (ran - well, more like wogged (walk/jog) 4 miles - 2 in the a.m. and 2 in the p.m.) so was super proud of that ... legs are a bit sore/tight today.
Ok, so here's the current plan ... I will stick to it for 2 WEEKS then evaluate how it's working or not .... doing traditional IF (see leangains.com if not familiar). Am choosing this because most of the other low carb and ADF plans haven't really been evaluated with intense strength training (my preferred workout) .... the IF on leangains.com is specific for this population of strength trainers who already have a high level of fitness and muscle mass, want to keep the lean musc. and drop the fat. It basically advocates 12 - 16hrs of fasting then 4 - 8hrs of feasting on mainly low carb / moderate - high protien fare except for the meal directly after an intense strength training workout where a small portion of more starchy carb may be acceptable (think white potato or brown rice). So for me that would mean timing my main eating after my strength workout. So here's my typical week:
*basic eating:
M-F: 8a.m. coffee + 12 almonds / Strength Train / 10:30am 12 almonds + free cruch beef taco fr taco bell (cuz it's next to the gym and did i mention FREE) / 11:15am 1C Romaine + 3oz meat + tomato or salad peppers + cheese + dressing) / 1:30pm 1/3C greek yogurt plain w/ packet of truvia / 3:30 3-5oz portien + non starchy vegetable + cheese ** no eating after 4pm ** may drink protien drink after p.m. wog
Sat / Sun - eating likely to start @ 9am - 5pm
Monday: 9:15 - 10:15 a.m. strength training / p.m. zumba or wog
Tuesday: 6am 2mile wog / 7p.m. 2mile wog
Wed: 9:15 - 10:15 a.m. strength training / p.m. zumba or wog
Thursday: 6a.m. 2mile wog / 7p.m. 2 mile wog
Friday: 9:15 - 10:15 a.m. strength training / p.m. wog
Saturday: a.m. 2mile wog / p.m. 2mile wog
Sunday: 7a.m. 2mile wog
Thursday, December 2, 2010
FINALLY - back in the game ....
I tried getting back early Nov - but just couldn't seem to get it going - constantly falling off the wagon ... it was so hard. Maybe it just wasn't time yet.
Anyway, have been back on phase 1 atkins (low carb - no more than 20net carbs / day) since Monday. It is now Thurs. Happy to say - it has not been too difficult this time around - feels more like the first time - when it was actually pretty easy as well.
Thankfully that "atkin's advantage" i've read about is kicking in ... i'm starting to feel full easily and don't get very hungry. Sweet cravings are very minimal. Usually my second cup of coffee w/ truvia sweetener is all i need to get over it mid day. If it arises again, I can have 1/4C greek yogurt ( 2.5g carb) w/ 1/4C strawberry slices (fr frozen bag, then microwaved for 20sec) 2.6g carb + 2 walnuts - 0 carb -sweeten all that w// 1 pkt of truvia and it really feels like a cold, creamy (dare i say ice cream like) dessert. Gotta love it for about 5g net carbs! i know that's not on the phase 1 plan - more of a phase 2 item but hey, i don't think it'll hurt too much about every other day ... we'll see, i'll nix it if i have to.
I will do the keytone strip test tomorrow and see if ketosis is setting in ...
Anyway, have been back on phase 1 atkins (low carb - no more than 20net carbs / day) since Monday. It is now Thurs. Happy to say - it has not been too difficult this time around - feels more like the first time - when it was actually pretty easy as well.
Thankfully that "atkin's advantage" i've read about is kicking in ... i'm starting to feel full easily and don't get very hungry. Sweet cravings are very minimal. Usually my second cup of coffee w/ truvia sweetener is all i need to get over it mid day. If it arises again, I can have 1/4C greek yogurt ( 2.5g carb) w/ 1/4C strawberry slices (fr frozen bag, then microwaved for 20sec) 2.6g carb + 2 walnuts - 0 carb -sweeten all that w// 1 pkt of truvia and it really feels like a cold, creamy (dare i say ice cream like) dessert. Gotta love it for about 5g net carbs! i know that's not on the phase 1 plan - more of a phase 2 item but hey, i don't think it'll hurt too much about every other day ... we'll see, i'll nix it if i have to.
I will do the keytone strip test tomorrow and see if ketosis is setting in ...
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