BFLCat: It does take alot of determination to change ones habits. I know that for me I constantly have to remind myself that inorder to look and feel a certain way I need to make smart choices. This week has been one of the most emotionally and physcially draining for me and I haven't been making the smartest choices. I have had a much heavier workload (I am a home health Physical Therapist and Lordy if these people aren't coming out of the woodwork) and emotionally it has taken a toll on me along with an expected need for a new water heater.............

Needless to say I am soooooooooooo looking forward to this weekend just to feel better and to start getting myself organized in order to start this new lifestyle of mine.

I think it's a good idea to write out our goals, I'll start. Mind you I have goals that I have broken down into 12 week chunks but these are my Ultimate Goals that I will accomplish by my 44th birthday.
1) Weigh 130-135 lbs.
2) Lower body fat % to 18-20
3) Get back into those darn jeans of mine by my next birthday on 10/07
4) Focus on total health-mental, physical and emotional. This one will be ongoing not just to be reached and forgotten about.
5) Place food in it's proper place = fuel for my body not for my emotions. This one also will be an ongoing habit.
6) Run 5 miles in 40 mins.
7) Do 10 straight legged push ups.

Oh another surprising thing that I learned from re-reading BFFM was that my goal weight of 120 lbs. was too low for me, that 130-135 was actually smarter especially since my focus is more on lowering the bodyfat percentage.
Don't want to lose muscle again like I did last year..........yikes did I look horrendous but didn't actually 'see' it until I had a picture taken so 130 range is better.

Anyway this is my starting point of 160 lbs. with what I guesstimate is 30% bodyfat, size 14-16..........ahhhhhhhhhhhhhhhh did you guys just hear me scream when I wrote that???!?!??!?!?!?

Can't change what you don't acknowledge--dear Dr. Phil.

So I will be behaving my way to success with the daily goals and working my ha-ha off UNTIL!!!

Mel thanks for the information on the post workout meal. With me having meal 4 around 4:30 and then working out at 5:00-5:30 what should I be eating at this meal?

Ohhhhhhhhh you have no idea how much this will help me.

Thank you so much!

Tweety- Take a look at this post that I wrote yesterday for someone who Pm'ed me asking what I eat. It may give you some ideas.

Pre-workout really depends on how you handle food- I could probably scarf down a 6 course meal while lifting and have no problems. Others lose their lunch if they eat solids within an hour before lifting.

Mel

((((((((((((((((((((MEL))))))))))))))) :thanks: :thanks: :thanks: :thanks:


I am printing your post as I type. I can't thank you enough. If you ever decide to write another one like this just make sure to let me know :D :D

:hug: :hug: :hug: :hug: :hug:
Lynn

I'll second that - thanks Mel for taking the time to post your food and workout info. It's always helpful to see how/what others are doing.

I'm still struggling with the veggies thing - I am not a salad person, and for me, dinner w/o a starchy carb is hard! At least on SB you could have beans with dinner, so that helped me get through P1. I really need to get creative with this - I'm just not a person to sit down and eat a cup of broccoli or other veggie. Don't get me wrong - I like vegetables, it's just that I like them to be IN something, as opposed to a side dish on a plate. Green beans - that's one I can eat a ton of on the side - love them!

I'll be doing more BFFM reading this weekend - still trying to wrap my head around the extra carbs that he suggests earlier in the day - that's quite different than what I was doing on BFL, so I'm not used to it, but I want to take advantage of it.
Cindy

That's one area where I disagree with Venuto. If I start carbs in the morning ... I want 'em all day long!

Just remember, he really stresses figuring what works out for YOU.

As an endomorph, I may have that same reaction to carbs in the morning, so may not be able to swing it. But, if I can make it work, I could definitely use the nutrients a couple of pieces of fruit would bring!

I've got to read that ???morph part again. I remember being surprised but can't remember why.

BFL Cat try making like a stew with diced tomatoes and frozen veggies, then just add some spices and it should help you in having them. That is what I was doing and it was the only way that I was able to get the 2 cups with meal 5.

Lynn

I'm an endopmorph also and I do really well if my only sources of starchy carbs are brown rice, oatmeal, yams, and beans. Bread isn't my friend believe me so I use romaine leaves instead of it for what I can pseudo sandwiches/wraps.

I remember following his guidelines for the moderate to low carb way and that was to have the starchy carbs and fresh fruit for meals 1 - 3, it worked fine for me but then he does want you to find what works out best for you and your lifestyle.

It is a matter of trial and error though.............

Lynn

Exactly right, Lynn. I'm basically a big round endomorph too. Bread and I are NOT friends for soooo many reasons. I've found I do really well tapering my carbs.

I make a lot of stir fries (very light spray of olive oil) for dinner or pile something like turkey breast chili on top of a big bowl of broccoli and grean beans. If you need to bury your vegies, that's a way to do it.

Oatmeal, yams, brown rice and an occaisional ww tortilla give me very few carb cravings. If I skip the carb (oatmeal) in the morning (ha! not likely :lol:) I'm starving and feeling deprived all day.

Do any of you think there's any chance I am mostly ectomorph??? My dad, my son, some of my cousins .... but then it is really because I was soooo sedentary and ate sooo much that I was flabby.
Believe me, I've taken responsibilty for the shape I was in but lawdy ... I was even given good genetics and blew it.
There's pictures of me around here somewhere. I can post a link if anybody'd like.

Also, thanks Mel for the muffin recipe in that post - you totally helped me to solve my breakfast dilemma problem - now I can make 2 dozen of those muffins, then divide them up for breakfast each day - eating 2-4 of them depending on my calorie needs for that day - an easy way to up the calories of breakfast on my high days! Think I'd better plan on making at least 3 dozen - I'm sure DF will want in on that action as well!

I'll post here as well, so we won't have to keep hitting that link.
Cindy

Mel's Banana Nut Muffins

Ingredients

1 cup dry old-fashioned oatmeal, ground to flour in a blender or food processor
4 scoops vanilla protein powder (I use HDT Problend 55 Alpine Vanilla)
2 tsp Baking powder
1/4 tsp Baking Soda
1 T cinnamon
dash of nutmeg
************************
2 med ripe bananas
1 egg
4 egg whites
1/2 cup natural applesauce
1 tsp vanilla
1/3 c Splenda
1/4 c chopped walnuts

Procedure
Mix dry ingredients and wet separately. Add wet to dry stuff, mix up. spoon into muffin tin that has been sprayed with Pam.
Bake at 350 for 20 minutes...or less, I like them browned on top.
I wrap each and freeze in a freezer bag.
Make 12 sm. muffins. A serving is 2 muffins for me.
Nutritional Information
· Fat: 35g
· Calories: 1446
· Protein: 147g
Carbs: 143g

I usually sub 1 cup of pumpkin puree for the bananas- it lowers the sugar content and the calorie and carb count quite a bit.

Tweety - I just realized that you and I are the same age! I'll be turning 43 next week, and am also giving myself until my next birthday to accomplish these goals.

My ultimate goal is a bodyfat goal - I'm not going to worry about what the scales says, as I tend to have a lot of LBM, and so have no idea what I'll weigh when I meet my 15-18% bf goal. I'm thinking it could be anywhere between 150-170#.

I would like to be at least under 20% by my wedding day, which will be sometime next October (no date set yet)

My intial 3 month goals include sucessfully completing 12 weeks of my program - losing 5% bf during that time.

Weekly goals to accomplish this are to do at least 5 days of cardio and 3 days lifting, along with a 2000 calorie daily intake, incorporating carb tapering. I'll zig-zag calories as needed. One cheat meal a week.

Just wanted to get my goals in writing to keep myself accountable.
Cindy

Cindy I hadn't notice that we are the same age......let me ask you something, did you mature past the age of 12????:lol: :lol: :lol: :lol: :lol:

I think that it is wonderful that we have the same goal date, it will help us stay motivated. I will also tell you that my goals are very similiar to yours as I wrote somewhere, I don't really care what the scale says either but the bodyfat MUST, MUST, MUST go down. I have seen so many women who have lower bf%'s and they look wonderful. I think it's Meg who's story I read and she looks fantastic with those gorgerous arms!! Now there is a goal!!

Okay so let's work this :carrot: together. I have the same 12 week goal as you do :cp: !!!!

I already have my meals figured out for the week. I will be heading to the grocery store in a little bit and then I will be going to see The Departed with my friend. Oh listen you may not be familiar with this site which I discovered last year. See if it's something that would help you. Oops wait a minute I am not sure if it's okay to put another website link here. I don't want to put it here if it's not okay so if someone could let me know I will send it. It's from the Discovery Health channel and it practically does all the meal work for you once you sign up (think it's $25.00 for the year but don't quote me on that), and once you put in your calorie, pro., carbs and fat ranges it gives you all the information. You also can make changes to all your numbers when you are ready to zig zag. I am going to just follow through for two straight weeks (which will be a MAJOR ACCOMPLISHMENT for me) and then I will start zig zagging.

Anyway if you want the information email me at [email protected] or PM me okay.

Great we are now partners on this journey.............it is going to be hard work like we know but it is doable!!

Oh heard a good quote the other night..........."Your IQ is no where near as important as your I WILL." Neat right? Just the way we like it around here :D


:dance: :dance: I love this little guy!

Have a wonderful Sunday and I will talk to you later,
Lynn

Susan I will be honest with you and tell you that I don't remember what the description for ecto was. I think that he wrote that which ever characteristic fit you the best although they will neve be exact is the one that one should focus on. I don't fit under the endo description to a T but the carb sensitivity is what I used to make my decision.

Mel I hoped onto another thread (geez, can't remember which one) but printed a nice number of recipes most of them where from you, so thanks!!

Lynn

Lynn, ok, it's a deal. The next 3 months will take us through the holiday season and into January, which will be a really good thing.

Thanks fo the tip on the website, but I actually like to do that sort of thing myself - yesterday, while on another conference call for 3 hours in the afternoon, I made a spreadsheet for myself of what time I will eat each meal and how many calories for each, for both high and low days. I intend to start out as you mentioned, with the first few weeks at just one calorie level, and then will see what happens.

I also used fitday.com and figured out the calories in all of my standard meals, so I know right where I can plug them in as needed. I like a lot of recipes out of the Eating for Life book, and the website lists all the nutritional info, so that helped.

Sounds like a lot of work, I know, but from here out it will be easy for me - I'll just have my chart for eating and will follow it.

Now it's time to plan my workouts!
Cindy

Okay we are partners!! I have my workout all set and I am headed to the kitchen to make my salad for tomorrow's lunch.

Talk to you tomorrow,
Lynn

I just finished plugging my foods for tomorrow except that it shows them for today. I also tried to find under activities weight training/cardio but no such luck can someone help me with this?

Thanks,
Lynn

You can change the date by the arrows beside the date at the top. You can put your menu in for Christmas if you'd like.
Try conditioning exercises for weights and ... maybe aerobics for cardio or walking or biking or whatever you are doing.

Well, I got my 2 workouts in today - fasted cardio in the am, and UBWO at lunch, but I didn't get anywhere near my 1900 calories in. I was too busy to eat, and even if I'd had time, I would have been too full to eat.

Mel, those muffins are quite filling - I had three for breakfast and wasn't hungry for hours!

I forgot what it was like to increase your calories - not exactly a one-day thing. Funny how it's easy to eat 2000+ calories of crap food, but so hard to eat that much healthy food!

Tomorrow I have to be to work early (just remembered, Wednesday too - even earlier!), so this will be my first challenge in trying to make sure I get my workout in.

I missed 8:30 last meal deadline by 20 minutes, but that's pretty good in my book. Now I just have to work on getting the carbs out of that meal!
Cindy

Hey Cindy I can't agree with you more that we can get 2000 calories of garbage foods but the healthy stuff is more of a challenge. I did pretty good with the calories, right within my range and did my workout in the afternoon. Today I have cardio in the afternoon. I wake up at 5:30 to walk to the bus stop with my older son so I workout in the afternoons after paperwork is done.

Talk to you tomorrow,
Lynn

I've been lurking! I will say the one exception is nuts. Oh how I love nuts. I can eat tons of nuts but I have to be careful. Mix in a couple raisins and I'm in heaven :)

I also need to re-read BFFM but I have no time!

Nelie, nuts are something that can get you in trouble so it's good that you are careful when eating them.

Cindy, 2 down 1 to go---I take it 1 day at a time.

How was day 2 for ya? Not bad over here actually, went for my 45 mins. walk and kept my fingers crossed that it wouldn't rain but then figured that it would cool me down a bit being that I live in S. Florida and our humidity was atleast 400%.

Today I have RT and let me tell you my quads are yelling at me today from lunges on Monday. It will be nice when I get through this stage of soreness.

I wish everyone a great day and talk to you tomorrow.

Day was ok until the afternoon - I did cardio in the am, like I was supposed to.

Then, all he!! broke out at work on the project I'm on , and the stress kicked in. I did ok for a while, then got into some Halloweend candy, both at work and at home.

Very early morning telecall today, so no workout, and 3 more pieces of candy! I wish people didn't have any around here! At least I sent the rest of mine with DF to work, so my house is now clean of it again.

The sugar is really bothering me, which is a good thing, but it still doesn't stop me - yet! I know this will come in time.

I plan to be right back on track tomorrow, and will try to deal with this stress better - it will be here a while - things are not going well with this software project - we went live with it and the users are finding tons of bugs! :eek:
Cindy

Cindy I sooooooooooo understand about eating over being uncomfortable. It is a conscious thing with me. I know that no matter how much you eat the stress or discomfort will still be there. Just try to walk away for 30 seconds drink a tall glass of water, chew some gum and then get back to the project.

I have actually been totally pissed off at myself this afternoon because my body is sore, I have so much work ahead of me to get back into shape, I don't like to cook and have to, don't want to deal with all the numbers but know that it's necessary right now, etc............just add to this list as you please.

But on the positive side of the coin I did workout, I didn't have any halloween candy even when it was in my cooler after my patient put it in there for the boys, pushed through those lunges, and although I don't like nor do I want to cook I will have something healthy even if it's a shake.

Last night I was debating whether to go back to Jenny Craig for the convinience (okay that is NOT spelled right) of the foods but changed my mind. The cost is something that I don't want to deal with and I remembered that Lean Cuisine has a great site so I am going to get their nutritional information to plan my dinners. Meals 1 - 4 aren't a problem but dinner??? So this will help me alot.

Down 3 days 1 to go.

Get some rest Cindy and do your best to get through the stressful situation without eating.........you are strong, you are strong, you are strong!!!

The rest of the gang, hope that everyone is feeling well and take good care of themselves.

Hi Cindy, I felt out of place at the Inner Circle, too, til I discovered the 100 Pound Club. This discussion is full of people who not only WANT to lose around 100 lbs, but some already HAVE!

And the Goals & Motivation forum has great stuff.

But honestly, for me right now, 3FC seems more friendly...or maybe just less intimidating to people like me, who have so far to go.

I really appreciate all I learned from Tom's Inner Circle, and maybe when I get leaner, stronger, and can DO more physically, I will feel more at home there. We are all at different places in our journies, and if we keep looking, I am convinced we will find the right place, for that point in our journey to health.

Then again, how can you go wrong with a site that sports a Dancing Carrot!! :carrot:

Ooooo I hate that carrot!
Morning everyone!

I really wish I had time to reread BFFM right now! The wedding is in exactly two weeks and I have so much to do. After the wedding (and after thanksgiving), I'm sure I'll need to reread it. For now, I'm trying to rehab my knee and maintain a workout schedule. I've been doing good, every day I've been working out.

Loretta - I know how daunting it can be to look at losing 100 lbs or more. You are doing very well. One thing I found from this site is that I have others with similar experiences who I can share my frustrations and success.

BUMP - I'm coming back to this thread when I get a minute to breathe.... I'm still hanging in there with food and hope to get back into my workouts tomorrow.

Lynn, are you still here somewhere? Are you doing ok with BFFM?
Cindy