carb cycling

WEEK 22 WEIGH IN: Tightening the Strategy to Make it to the Finish Line

It has been on my radar that my efforts weren’t producing results. I have found myself, in the last handful of weeks, having a few too many binge sessions. As I discussed in last week’s post, I was feeling really weighed down by the lack of progress I was making. Even though I’ve been following a lot of the rules, I was way too laxed, giving into impulses to eat foods contrary to my strategy.

That wasn’t working!

I’ve taken the week to contemplate how to push forward. I’m so close, and I’m super tired of dragging this process out. I know that it’s time to tighten my strategy in order to sprint over the finish line!

Since Monday, I’ve changed my eating approach to go into carb cycling. I’m going to spend the next 8 weeks (including this one) with 2-4 days where I consume a ketogenic macronutrient range of 65% fats, 25% protein, and 10% carbohydrates. I’ll alternate those days with one carb up day where my macronutrient approach will be 40% carbohydrates, 35% protein, and 25% fats. I know that this approach will allow me to be aggressive in getting to the body that I want to maintain.

I’m committed. I’m ready to re-embrace my love for all the fats. I’m ready to keep my eye on the prize when all the carbs in the world are calling out to me. I’ve come this far. I know what has to be done, and how to do it! I’m ready to win the day! (Another Mark Batterson reference!)

Moving on. Let’s talk about how things ended on week 22.

End of Week 22 Before and After Pictures:

Week 22 Food Journal:

It hasn’t been a strong food journaling week. Saturday and Sunday, I only logged my food intake the first parts of the day. It’s probably because I wanted to be in denial of all the extra things that were jumping into my mouth. It’s fine…it’s in the past…

Monday, for lunch, the hubs and I went to a Brazilian churasco to celebrate closing on our first rental property. Afterwards, we went to this awesome spot in a local mall where you can get edible cookie dough called Scooped. So good! I didn’t log my food at all that day. But after that Brazilian food binge fest, and cookie dough, I fasted the rest of the day. Since that fast, I’ve been successful in my new carb cycling approach: Tuesday and Wednesday super low carb macro range, and slight carb up today. This next cycle, I’m going to tackle three low carb days. So my next carb up day will be on Monday.

I’m going to drop my food journal entry from today, right here.

The rest of the food journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 129.9 lbs. (Decrease of 2.6 pounds since last week. Total decrease of 13 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 80.9 lbs (Decrease of 1.1 lbs from last week. Total of 2.6 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 0.7 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.2 lbs. (This was a 0.4 lb. decrease from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.3 lbs (Decrease of .9 lbs since last week. Increase of 1.3 lbs since first weigh in).
  • BMI: 22.3 (Decrease of 0.4 from last week. Total decrease of BMI is 2.2 since start date)
  • Body fat percentage: 16.3% (This decreased by 0.1% from last week. Total of 8.5% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1435 calories (This decreased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2232 calories on moderate exercise weeks. 2484 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1500 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 22 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/8 inches (up 1/8 inch last week, and down 2 3/4 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 36 1/2 inches (Down 3/4 inch from last week, Down 6 1/2 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Down 1/2 inch from last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 33 inches (Same as last week, and down 2 7/8 inches from first measurement)
  • Waistline (measured across belly button): 32 inches (Down 1/2 inch from last week, and down 3 1/4 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 1/2 inches (Down 1/8 inch from last week. Down 1 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Up 1/8 inch from last week, and down 11/8 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

I dropped two and a half pounds this week. That lost weight was a combination of water, dry lean mass, muscle, and 0.4 lbs of fat- which is all we really care about. The measuring tape results showed a marked decrease in my hips, butt, and waistline.

It feels good to be a few days into my tightened strategy. The more days I go, the more confident I am becoming in my ability to stick to the strategy. And it’s with consistency in our efforts that we realize our end goals!

That’s it for today. Talk to you soon.


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Food Journal Entries From the Rest of the Week:

Friday, May 28

Saturday, May 29

Sunday, May 30

Monday, May 31

Tuesday, June 1

Wednesday, June 2 (Yesterday)

carb cycling carb cycling carb cycling carb cycling

Before and After

Week 20 Weigh In: Every Food Action Has A Consequence

I tell you what, the food has been LEGIT TASTY this WHOLE last week! And I’m not talking about the kind of food that LillieEatsandTells makes which helps in the process of weight loss through macronutrient counting. I’m talking about the stuff that our taste buds can’t get enough of, that we probably eat in too large of quantities, and that make us feel like our rolls are expanding at an undesirable rate!

weight loss

The hubby and I spent the weekend in St. Louis, Missouri, learning how to implement the process of “becoming financially free in 10 years or less” through real-estate. (It was a great educational experience, and we’re really excited to go down that road.) But while we were away…and since we’ve been back… the food choices have been at the opposite end of strategic.

MY GOODNESS!!!

I am having the hardest time being willing to pull myself together! I even picked up Crumbl cookies (and ate more than my fair share) today, even after my weigh in revealed that I’m on a trajectory away from the results that I want. (Perhaps it was an emotional reaction to undesirable results? I know… I know… Counter productive).

Uggh… And even though my exercise has been on point, the saying goes, “you can’t out exercise a ‘bad’ diet”.

You’re welcome for the visual!

So here I am, pondering how I can turn this into a teaching moment for you. As I was growing up, my dad seemed to frequently remind my sisters and I that EVERY ACTION HAS A CONSEQUENCE. (I remember him saying that often, but I guess I don’t remember why. I must have enjoyed all my actions too much and not cared about consequences… until it was time for them to show up… hmmmm, not much has changed with that)!

Actions and Consequences

It’s simple, really. You make the sacrifices of not eating the foods (or quantities of foods) that usually contribute to weight maintenance or gain, and you slowly see the results that you’re working towards. In contrast, if you allow yourself to say “yes” to the non-strategic foods, it’ll become that much harder to maintain the necessary mindsets to see your goals realized. And if you have binge eating tendencies like me, saying yes once can QUICKLY escalate to a “bag it all, I’m eating all of it” ending.

In the results below, you’ll see that I’m teaching you exactly how to gain weight! But I really want to turn this around so that I can show you just how quickly body composition improves when the body is properly nurtured with nothing but power foods from whole sources, in a macronutrient and calorie range it can thrive on. Not only that, I’ve invited some inflammation into my body with the excess sugars, diet sodas, and processed foods. I can feel it in the headaches, sluggishness, and bloat/gassiness (TMI?).

Here I am, making a commitment to show you how weight loss is achieved. I’m not embracing any extreme diets. I’m going to commit to eating within the calorie deficit that I have seen success in, and yet not starved in. I’m also committing to the macronutrient range that I have felt really good in (high protein, moderate fat, low carb). Mark my words… next week’s results are going to be awesome because my actions are going to reap the consequences that are conducive with my weight loss goals!

Alright, confessions/lesson/pep talk/commitment time is over. Here are the results from this week’s weigh in.

End of Week 20 Before and After Pictures:

Week 20 Food Journal:

I will fully own the fact that my food journaling was inadequate this last week. I started each day keeping a record of my food consumption. I think, more than anything, I just didn’t want to know. So I gave up part way through the day. If any of my food journal entries, at the bottom of the page seem unnaturally low on food. You can probably safely assume that food consumption was well into a weight gain range on those days. It is what it is. It’s happened, and we’re moving on with our life… Best foot forward, here on out!

Here’s the food journal entry from last Friday, May 14th.

The rest of the journal entries can be found at the bottom of this post.

Bioelectrical Impedance Results:

My total body weight: 133.6 lbs. (Increase of 4.8 pounds since last week. Total decrease of 9.3 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 82 lbs (Increase of 2.6 lbs from last week. Total of 3.7 lbs. increase since start date).
  • Dry lean mass: 30.4 lbs. (Increase of 0.8 lbs. since last week. Increase of 1.3 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.2 lbs. (This was a 1.4 lb. increase from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 63.3 lbs (Increase of 2.2 lbs since last week. Increase of 3.3 lbs since first weigh in).
  • BMI: 22.9 (Increase of .8 from last week. Total decrease of BMI is 1.6 since start date)
  • Body fat percentage: 15.8% (This increased by .4% from last week. Total of 9% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1437 calories (This increased by 36 calories.)
  • Total Daily Energy Expenditure (TDEE): 2283 calories on moderate exercise weeks. 2541 calories on heavy exercise weeks.
  • Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 20 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/4 inches (Same as last week, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Up 1/2 inch from last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 1/2 inches (Up 1/2 inch from last week. Down 3 1/8 inches from first measurement.)
  • Right below my muffin top: 32 5/8 inches (Up 1/8 inch from last week, and down 2 3/4 inches from first measurement)
  • Waistline (measured across belly button): 32 1/4 inches (Up 1/4 inch from last week, and down 3 1/8 inches from first measurement)
  • Chest (measured at widest part): 36 1/2 inches (Same as last week. Down 11/4 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Same as last week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Same as last week, and down 7/8 inch from first measurement).

This is What My Workouts Looked Like:

Summary:

The bioelectrical impedance displayed a significant increase in total body weight (+4.8 lbs), water weight (+2.6 lbs), body fat mass (+1.4 lbs), and muscle mass (+2.2 lbs). I’m confident that the In-body machine’s margin of error is on it’s higher end, simply in the amount of muscle it is saying that I’ve gained since last week. I’m not surprised by the increase in water weight or fat. The measuring tape revealed a slight expansion in my hips, booty, muffin top, and belly button line.

This last week there were the wrong kind of consequences. I’m feeling more and more excited about embracing the actions which will lead to all of the right kind of consequences- weight loss, decreasing inflammation, more energy, and overall feeling good.

Talk to you soon!


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Food Journal Entries From the Rest of the Week:

Saturday, May 15

Sunday, May 16

Monday, May 17

Tuesday, May 18

Wednesday, May 19 (Yesterday)

Thursday, May 20 (Today)

Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences Diet Actions and Consequences

Before and After

Week 17 Weigh In: When Actions Are Aligned With Goals…

What goals are on your radar? What is something that you want to accomplish? What actions are you taking right now in order to meet those goals?

I don’t know about you, but I have some ideas floating around that I find myself thinking “that would be nice to accomplish, but…” The excuses are so easy to come by! That’s how I was with this whole weight loss thing.. UNTIL I MADE A DECISION TO TAKE ACTION! I’ll tell you, I wasn’t excited about not being able to eat whatever I wanted whenever I wanted. The process of adopting habits of saying “no” seemed impossible. Keeping a food journal, forget about it!

But then there was the other side of me that really felt desperate to not groan at what I was seeing in the mirror. I wanted to stop feeling embarrassed about being the personal trainer who didn’t even look like she was following what she preached. I felt a little bit like a fraud, and often told myself the adage “you can’t trust a skinny baker, so how can you trust…well, me.” I know, I know. I do preach being kind to yourself. And I really do believe in the importance of it.

The decision to take action came first.

And if you read back on my first couple of posts on this blog, you might be able to sense how fearful I was to take action (Post #1, Post #2).

I’ve been thinking, lately, about how awesome momentum towards goal achievement feels. It’s gratifying, enabling, and highly motivating to have measurable progress behind me.

I want the same thing for you. Is weight loss on your radar? Or perhaps building muscle? Maybe it’s making healthier nutrition habits that you’d like to create. Maybe you’re hindered by self doubt, or some other excuse? If this is the case, I want to urge you to simply decide today to make the change.

Sometimes the motivation to meet our goals doesn’t even come until we have started forming the habits that we believe we should be forming. So start with the decision to act. Align your actions with your goals. Then watch as you make progress. Progress is motivating, so work towards progress! You’ve got this! If you want to read more on this, check out this site here

Alright, I’m excited to show you where I am in my progress. I’m 17 weeks into my weight loss adventure. I had about a month there where I had my pre-vacation + vacation+ adapting to real life pause from weight loss. But I’m back on a weight loss trajectory! Here it is…

End of Week 17 Before and After Pictures: Check out that Florida tan!

Week 17 Food Journal:

I’m going to plant yesterday’s food journal screenshots here. I chose to go with yesterday’s, because it was the first day in weeks where I felt like I was finally in a groove of eating within my strategy without having a hankering for some non-strategic food item. Even when the hankering showed up, it didn’t feel like my heart was breaking to say “no”. I killed it with my veggie intake, making one of my veggie smoothies and sipping on it throughout the day. This allowed me to consume most of my daily nutrient needs through food intake, before adding in my multi-vitamin and iron supplements.

Bioelectrical Impedance Results: Week 17

My total body weight: 130.5 lbs. (Decrease of 2 pounds since week 16. Total decrease of 12.4 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 78.9 lbs (Decrease of 0.5 lbs. since last week. Total of 1.1 lbs. increase since start date).
  • Dry lean mass: 29.3 lbs. (Decrease of 0.2 lbs. since last week. Increase of 0.2 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 22.3 lbs. (This was a 1.3 lb. decrease from last week. Total of 13.2 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 61.1 lbs (Decrease of 0.3 lbs. from last week. Increase of .8 lbs since first weigh in).
  • BMI: 22.4 (Decrease of 0.3 from last week. Total decrease of BMI is 2.1 since start date)
  • Body fat percentage: 17% (This decreased by .8% from last week. Total of 7.8% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1431 calories (This decreased by 6 calories.)
  • Total Daily Energy Expenditure (TDEE): 2225 calories
  • Calorie target goal for weight loss: 1600 calories (May increase by upwards of 300 on days that I burn over 600 calories)

Week 17 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/4 inches (Same as last week, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 3/8 inches (Same as last week, and down 1 1/2 inches from first measurement)
  • Hips (measured at widest part): 36 7/8 inches (Down 1/8 inch from last week, Down 6 1/8 inches from first measurement)
  • Butt (measured at widest part): 36 inches (Down 1/4 inch from last week. Down 3 5/8 inches from first measurement.)
  • Right below my muffin top: 32 3/8 inches (Down 1/8 inch from last week, and down 2 3/4 inches from first measurement)
  • Waistline (measured across belly button): 32 3/8 inches (Down 1/8 inch from last week, and down 2 7/8 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Same as last week. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 5/8 inches (Same as last week. Down 7/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 5/8 inches (Down 1/4 inch from last week, and down 7/8 inch from first measurement).

This is what my workouts looked like:

My gym opened back up at 5:00 am, and there might not be words sufficient to express how happy I am about this! 5:00 a.m. is my favorite workout time! This being the case, I’ve been able to up my activity level by an extra 45-60 minutes most days! It’s a win-win situation because extra workouts means that I can eat a little extra food and still lose weight!

Summary:

It’s nice to see the weight loss progress under way again. It’s been two weeks since we’ve been home from vacation, and although my actions haven’t been 100% perfect, they’ve been consistent enough to help me make progress. This week I lost a half pound of water weight, and almost a pound and a half of fat. The measuring tape is showing some areas decreasing, as well. It feels really motivating to have the momentum continuing in the trajectory of weight loss. I’m excited to stick to my strategy, and see what next week brings!


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Food Journal Entries From the Rest of the Week:

Friday, April 23

Saturday, April 24

Sunday, April 25

Monday, April 26

Tuesday, April 27

weight loss goals weight loss goals weight loss goals weight loss goals

Before and After

Week 10 Weigh In: Down 3.5 Lbs!

Another week is in the books. I’m happy with my consistent efforts. I have gone two full weeks without an indulgence meal, and I don’t even feel deprived. I’m pretty excited about the progress that I can see, and feel (Even my hubby has made multiple comments about the visible differences, so I know it isn’t just me noticing it!). My meal plan for this week has been legit (watch for that to come out tomorrow)! Forward progress is being made, and that feels good! Check it out:

End of Week 10 Before and After Pictures:

Interesting how the stretch marks become more pronounced as the fat decreases!

This is my explanation for the stretch marks and loose skin:

Before and After
The first picture is just over three years ago, when I was 8 months pregnant w/progeny #3

Bringing three incredible children into this world, has been extremely rewarding. That said, child birth truly takes a toll on a momma’s body. From peeing my pants a little while running and jumping (you moms know what I am talking about) to the beautiful stretch marks that now permanently adorn my body. I wouldn’t trade that experience for anything, but wouldn’t it be great if there was a magic wand to correct after effects of child birth?!

Week 10 food Journal:

I’m feeling really good about my food intake, this week. My calorie intake has ranged between 1455 and 1716. My carbohydrate intake has remained low, coming in between 70 grams and 114 grams. I’ve stayed really close to the macronutrient target range that I’ve set for myself. Saturday being the only exception, where I veered a little higher on the carbs. But I allowed for it because I knew I was about to begin a 24 hour fast for religious purposes. I actually did a few intermittent fasts, this week. But I manipulated my food intake so that I consumed all my calories for the day by 2:00 pm, and began fasting after that. Two of those fasts were around 18 hours, and the third fast was 24 hours.

I have done really great without an indulgence meal, and I’m just over half way since committing to three full week without one!

I’ve actually allowed myself little “treats” or snacks, here and there. But I’ve logged it all. A few crackers, Chipotle for lunch (but keeping my order within my nutrition strategy). I don’t think we’ve talked about this, but I’m kind of obsessed with peanut butter and jelly sandwiches. I actually find ways to have substitute versions of PB&J sandwiches almost daily. Although, instead of peanut butter, I use almond butter (Not that that there’s anything wrong with peanut butter, I just don’t have any on hand that doesn’t have sugar added, but I do have almond butter). I have been using my keto bread from Costco or Joseph’s Lavash Wraps in place of regular bread. For the jam, I either use Smucker’s Sugar Free Jam, or find jams with minimal added sugar. Allowing these altered versions of PB&J sandwiches have been the exact treat I need to keep me happy and moving forward. The best part, I’ve made it so that they fit within my macronutrient and calories target goals!

Anyway, here’s my food intake from last Friday, the day that Progeny#3 (3 years old) asked if we could go to Chipotle for lunch while Dad took the big boys skiing.

The rest of my daily food logs can be found at the bottom of this post.

Week 10 Bioelectrical Impedance Results:

My total body weight: 130.3 lbs. (Decrease of 3.5 pounds since last week, and a total decrease of 12.6 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 76.7 lbs (Decrease of 2.4 lbs. since last week. Total of 1.6 lbs. increase since start date).
  • Dry lean mass: 28.5 lbs. (Decrease of .8 lbs. since last week. Decrease of 0.6 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 25.1 lbs. (This was a 0.3 lb. decrease from last week. Total of 10.4 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 58.9 lbs (Decrease of 1.9 lbs. from last week. Total of a 1.1 lb decrease in muscle since start date).
  • BMI: 22.4 (Decrease of 0.6 from last week. Total decrease of BMI is 2.1 since start date)
  • Body fat percentage: 19.3% (This increased by 0.4% from last week. Total of 5.5% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1400 calories (This decreased by 33 calories.)
  • Total Daily Energy Expenditure (TDEE): 2099 calories (Because my exercise capacity still isn’t all the way up to what it was before my back injury, my maintenance calories are decreased by a couple hundred.)
  • Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same)

Week 10 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/4 inches (Same last week, and down 2 1/2 inch from first measurement)
  • Right thigh (measured at widest part): 21 3/4 inches (Down 1/8 inch from last week, and down 11/4 inch from first measurement)
  • Hips (measured at widest part): 37 3/4 inches (Down 1/2 inch from last week, Down 5 1/4 inches from first measurement)
  • Butt (measured at widest part): 37 inches (Down 1/4 since last week. Down 2 3/8 inch from first measurement.)
  • Right below my muffin top: 33 7/8 inches (Down 1/4 inch from last week, and down 2 inch from first measurement)
  • Waistline (measured across belly button): 32 5/8 inches (Down 1/2 inch from last week, and down 2 5/8 inch from first measurement)
  • Chest (measured at widest part): 36 3/4 inches (Same as last week. Down 1 inch from first measurement.)
  • Shoulders (measured at widest part): 40 inches (Same as last week. Down 1/2 inch from first measurement)
  • Biceps: (measured at widest part): 11 1/8 inches (Down 1/8 inch, and down 3/8 inch from first measurement).

This is what my workouts looked like:

Summary:

I lost a ton of water weight this week, probably due to a longer period of time without a carb re-feed in the form of an indulgence meal. Of the 3.5 lbs I lost in total, only 0.3 lbs of that is fat loss, which led me to be curious about why my fat loss is so low. A couple ideas: as we get down to lower body fat percentages, our bodies can resist the fat loss. It does take longer to lose fat the closer we get to our goal. Another idea, I wonder if I’m not eating enough calories. This could explain the muscle loss, this week. There were a few days where my calorie intake came in below 1500. Perhaps my body is working harder to protect against starvation mode. Another thought, there were a handful of nights where my sleep came in closer to 6 hours than the 7.5 or 8 hours which are better for our hormone levels. Anyway, we’re moving in the right direction, so I’m not mad about the progress!

Can’t wait to see what next week brings! Talk to you soon!

Want to see more of my weekly results? Check out these posts here!


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Food Journal Entries From the Rest of the Week:

Saturday, March 6:

Sunday, March 7th:

Monday, March 8th:

Tuesday, March 9th:

Wednesday, March 10:

Intermittent Fasting Results Intermittent Fasting Results Intermittent Fasting Results Intermittent Fasting Results

weigh in

WEEK 8 WEIGH IN: THE DREADED PLATEAU

The week has been far from routine. Monday morning, I was happily doing leg day at the gym (Leg day is my favorite!). I had made it more than half way through my workout, and it was time for the leg press. I put one 100 lb. and one 45 lb. weight plate on one side of the machine. As I was squatted down picking up the other 100 lb. weight plate, I was driving my weight into my heels, beginning to lift up with my legs, when POP! My lower back exploded. It wasn’t the good kind of “crack your back” sensation. No, this pop was accompanied with instant pain through my whole lower back, down my legs, and decreased movement ability.

I went to the doc later that day, but they didn’t have much to say besides that it was possibly a tear, or strain, or pulled muscle. She wasn’t worried about my spine or disks (Phew!). My instructions are to avoid lifting, jumping, or anything high impact for two weeks. The muscle relaxant that she prescribed has been such a gift, as that has allowed me to continue with tasks at home, as well as spending time with personal training clients. But my bootcamp class is a no go for this week and next week (insert crying emoji here.)

So, as you may have noticed…

Blogging hasn’t really happened this week. Weirdly enough, being in the sitting position feels worse than standing or laying down. I attempted to compose a blog post a couple times while laying down, earlier in the week, but each time I did, I woke up a time later after dozing off (side effect of the muscle relaxer: drowsiness). So this week, I have made peace with just healing. It has been good for me to see that the sky doesn’t fall if I miss a day (or three) of blogging. It’s good to be ambitious, but when life calls for it, it’s also good to rest.

Here’s one I made back in the day

I still did my weigh in, yesterday. I knew that the potential for positive change was slim. Since Monday, I’ve only done a little bit of walking on the treadmill. I did some baking for a friend (I was quite the cake maker in a different life), and I may or may not have treated myself to a couple too many indulgences while baking… And I’ve slacked, a little, in recording food in my food journal. Based on the results you’re about to see below, I am in a plateau pattern. That means that if I want to continue to see progress like I did in the first 6 weeks, I need to tighten my nutrition strategy. Especially since my exercise is going to be really mild through the whole next week. I’ll do some serious pondering on what that strategy tightening is going to look like for me. Maybe that will be tomorrow’s post. (Sorry, no workout or meal plan for this week. I’ll get back to my regular routines next week).

Well… Let’s get to the results, shall we?

End of Week 8 Before and After Pictures:

I’m totally cringing about having to post these pictures when I don’t feel like any improvement has been made in the last two weeks. But a commitment is a commitment. I’m hoping that I’ll be able to turn this into a teaching moment on how to push past the plateau. That’s totally going to be a post topic next week!

Week 8 Food Journal:

Here is the food log from Friday, February 19th. If you care to see how I ate the rest of the week, those food journal entries can be found at the bottom of this post.

Looking back at my food intake for the week, it’s no surprise that I didn’t improve my body composition. You’ll see, down below, that my food intake came way too close (and even far beyond) my Total Daily Energy Expenditure (TDEE) (aka maintenance calories). I’m legit going to have to cut back, and tighten my actions to align with my goals. Especially since exercise and calorie burn aren’t going to be a factor to rely on this next week.

Week 8 Bioelectrical Impedance Results:

My total body weight: 136.3 lbs (Up 1.6 lbs from the last week. Total of 6.6 lb. lost since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 82.7 lb. (Increase of 4.2 lbs since last week, and increase of 4.4 lbs since start date. Big increase likely due to where I am in my menstrual cycle, mixed with consuming extra carbs this last week, plus swelling in lower back, and possible side effect of medication).
  • Dry lean mass: 30.7 lb. (Increase of 1.8 lbs since last week. Increase of 1.6 lbs since my first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 22.9 lb. (Decrease of 4.4 lbs from last week. Total of 12.6 lbs of fat lost since start date! I actually am suspicious of this large change in fat mass. I think we might be facing a repeat of Week 4 when it seemed like the margin of error was on the higher end of the spectrum. Or maybe this is a weird point in my menstrual cycle where I shed a ton of fat, and increase in water weight, significantly. That will be interesting to watch as time progresses. We’ll have to see what week 12 brings!)
  • Skeletal muscle mass: 63.7 lb. (Increase of 3.5 lbs from last week. Total of 3.7 lbs increase in muscle since start date)
  • BMI: 23.4 (Increase of 0.3 since last week. Total BMI decrease of 1.1 since start date)
  • Body fat percentage: 16.8% (This decreased by 3.5% from last week. Total of 8% decrease in body fat percentage since start date. I have my doubts, once again, that this large decrease in body fat is legitimate. Likely due to the margin of error in the InBody machine.)
  • Basal Metabolic Rate (BMR): 1480 calories (This increased by 58 calories.)
  • Total Daily Energy Expenditure (TDEE): 1723 calories (Since I’m doing very little exercise, this dropped significantly. That means, if I want to successfully lose weight, without exercising, I need to stay just above my BMR calories.)
  • Calorie target range for weight loss: 1500 calories (I’m dropping this, just a bit, so that my food consumption comes in just barely above my BMR calories. )

Week 8 Measuring Tape Results:

  • Right calf (measured at widest part): 14 1/2 inches (Decreased 1/8 inch from last week, and down 1/4 inch from first measurement)
  • Right thigh (measured at widest part): 22 inches (Up 1/8 inch from last week, and down 1 inch from first measurement)
  • Hips (measured at widest part): 38 1/2 inches (Same as last week, Down 4 1/4 inches from first measurement)
  • Butt (measured at widest part): 37 3/8 inches (Up 1/8 since last week. Down 2 inch from first measurement.)
  • Right below my muffin top: 34 1/4 inches (Same as last week, and down 1 3/4 inch from first measurement)
  • Waistline (measured across belly button): 33 1/2 inches (Same as last week, and down 1 3/4 inch from first measurement)
  • Chest (measured at widest part): 36 7/8 inches (Same as last week. Down 7/8 inch from first measurement.)
  • Shoulders (measured at widest part): 40 inches (Same as last week. Down 1/2 inch from first measurement)
  • Biceps: (measured at widest part): 11 1/4 inches (Up 1/8 inch from last week, and down 1/4 inch from first measurement).

This is What My Workouts Looked like:

Summary:

I’m not putting too much stock into my bioelectrical impedance results. I think that the biggest tell that I’m in a plateau is that my tape measurement results didn’t budge (except for my thigh and butt, which both increased by an 1/8th inch). Plateaus are legit frustrating. But my actions have not been aligned with the results that I want to see. That means it’s time to step up my game. Tighten my strategy. We’ll chat all about that tomorrow!

Talk to you soon!


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Here are my food journals from the rest of the week:

Saturday, February 20

Sunday, February 21:

Indulgence meal day! According to the rules, I don’t have to log my food intake at my indulgence meal. But I did enjoy some steak, potatoes, broccoli, cauliflower, and air fried breaded Oreos, air fried breaded thin mints, and air fried breaded kroger maple creme cookies.

Monday, February 22:

Tuesday, February 23:

Wednesday, February 24:

I totally over did it with a homemade protein brownie recipe that I was experimenting with. I ate way more than I should have!

Thursday, February 25:

I only logged my food for the first half of the day. The second half of the day, I baked a couple cakes for some friend’s birthdays. I taste tested way more than was necessary (I mean way way way more…). For the first time in the last two weeks, I found myself embracing the mindset, “well, I’ve already had this one taboo food. Looks like my day is ruined.” I’ll tell ya, the food was delicious. But I have no idea exactly how much damage I did with my overindulging.

Week 7 Weigh In: The Post I’ve Dreaded Writing Since the Beginning of This Journey!

I have contemplated using so many different titles for this particular post! Here are some that I have come up with: “Do what I say, not what I do”, “Extra indulgences do not serve you well!”, “Two steps forward and one step back”, “A bad week was bound to happen some time”, “The week I wish I could go back and re-do, and “my worst results yet“.

Valentine's cookies

This week, I found myself exhibiting old tendencies. I allowed myself to over indulge on the Valentine’s cookies. (I do believe that hormones played a large role in my desire to eat all the things). Then I went to the opposite extreme with a 36 hour intermittent fast in order to offset my excessive eating, eliminate the sugar addiction which I had been nurturing, and get my mind and body back into a healthier atmosphere. This is the exact behavior that doesn’t serve us well. WE DO NOT NEED TO ACT IN EXTREMES IN ORDER TO SUCCESSFULLY LOSE WEIGHT (I can’t decide if I just yelled that sentence at you or just me…). You’ll even see from my bioelectrical impedance and tape measure results, below, that I just ended my week slightly worse than last week.

The fast did serve its purpose. I do feel freed of the burning desire to ceaselessly eat all things sugar. My mind is clearer, and I feel ready to make food decisions with logic rather than emotions. I contemplated making it a 72 hour fast. But when I went to the gym for my own workout, early this morning, I had zero energy and the weights I usually lift felt heavier than normal. My workout was really only about 20 minutes vs. my normal 55-60 minutes. After three sets of the three exercise circuit I was doing, I decided I was finished and wanted to go pop into the grocery store, instead. I decided, then, that if I can’t even do the exercise that I love to do, then I have given sufficient time to my fast.

Enough of that. Let’s just get these results over with, shall we?

End of Week 7: Before and After Pictures

Week 7 Food Journal:

I’ve decided to go ahead and drop one of my less painful journal entries here. This is my entry from the day before my eating turned upside down. If you want to see the extent of my rebellion, go ahead and look at the rest of the food journal entries at the bottom of the page!

I’m going to be winging it with my food intake tomorrow. But I am committed to making all the numbers align to be within my target calorie and macronutrient range.

Week 7 bioelectrical impedance results:

It’s time to face the numbers…

My total body weight: 134.7 lbs (Up .4 lbs from the last week. Total of 8.2 lb. lost since start date).

Breaking my total body weight down into different categories of body composition