A new study just came out the other day in the Journal of the American College of Nutrition by Virginia Tech researchers that compared a low-carb, high-fat (LCHF) Atkins diet (>65% fat) with a low-fat, high-carb (LFHC) AHA (American heart association) diet (15% pro, 20% fat, 60 % carbs).
The diets were followed for 4 weeks by 29 pre-menopausal (age 32-45), overweight women, sedentary women, with no disease (i.e. diabetes) or other endocrine disorders.
The women came to the lab every week at the same time to have blood, urine, body weight and waist circumferences measured. Blood was collected to look at classic disease risk markers, including high-sensitivity CRP which is a protein in our blood that increases when we are sick, when we have systemic inflammation, and it may help predict our risk for heart disease. High CRP is usually seen in obese persons. It is shown to decrease with weight loss, diets high in fiber, diets high in antioxidant foods (like fruit) and diets low in simple high-glycemic carbohydrates.
Urine was collected to look at an isoprostane, which is an inflammatory compound produced in the body from arachidonic acid and is a classic marker of oxidative stress(OS). OS is an imbalance between production and elimination of reactive oxygen species (ROS) which are compounds that have an unpaired electron on oxygen and can attack other molecules in the body. ROS are associated with many diseases and with ageing.
The results showed that after 4 weeks, all women lost a significant amount of weight, but the women in the LCHF group lost more than in the HCLF group (8 lbs vs 5 lbs), especially during the first week. For some reasons, the circumferences were not reported. Caloric intake between the two groups was similar except that the macros were obviously different. They both consumed on average about 1350 to 1400 calories.
The diets had no effect on isoprostane production, and no differences were noted between groups. This means that the diets did not increase oxidative stress.
However, what they did find after 4 weeks that was different and which was surprising to me, was that the LCHF diet increased concentrations of CRP (from 5.7 mg/L to 7.1 mg/L) whereas the HCLF diet decreased CRP (from 4.8 mg/L to 2.7 mg/L). But, this increase and decrease was not completely linear. The LCHF started at 5.7, then went to 7.5, 6.1, 6.1 and 7.1. The HCLF started at 4.8, then went to 4.2, 4.3, 4.1, and 2.7 in the last week. If the results were looked at the third week, there wasn't any difference. But, that wasn't the case.
Plus, in speaking with other people who know more about CRP than I do, they state that CRP does not increase like it did here unless there was illness among a few of the women. Many times, when a women changes her diet drastically to lose weight, she ends up sick with a cold, so that may explain these results. Further, please keep in mind that the normal values for CRP are less than 1.0 mg/L for the lowest risk of heart disease, 1.0 to 3.0 mg/L for average risk, and more than 3.0 mg/L is the highest risk. In this study, the women all started with an apparently higher risk, but again, this number is increased in those who are very overweight, those who have previously exercised, and those that are sick, or are getting sick (i.e. a cold).
Even though CRP was elevated, it was not associated with an increase in an inflammatory cytokine called IL-6. This cytokine is thought to induce release of CRP from liver, but it's relationship to CRP is not simplistic. Some studies find that IL-6 and CRP change in the same direction with dietary alteration, while others do not find this effect. Usually, CRP drops with weight loss, but IL-6 does not always.
Overall, what is the explanation for these findings? Does this mean that women should not follow a LCHF diet to lose weight because it will increase their CRP levels? No, and this is why:
· First, here at UConn, we have conducted this same type of investigation in men and women, comparing a HCLF diet with a LCHF diet and have not seen an elevation in CRP. The difference between our studies and this one though is that our studies are carried out for a longer period of time; usually at least 6 weeks, but mostly 12. When a person is given more time to adapt to a diet, it will help their body return to normal homeostasis. Think about it: If you radically changed your diet from low-fat to ultra-low carb, do you think it would automatically respond favorably? No. At first your body would have to make many modification in various enzymes and proteins before it was completely normalized to the new diet. Four weeks is not enough time to see the true effects of a radical dietary change like this one.
· Second, if you look at the individual results in CRP, you can see that there were a few women only in the LCHF group (Atkins) that had quite high CRP levels. This would drag the norm up. Some women were as high as 17 mg/L at baseline. Then, after the 4 weeks, only 2 women really had a spike in CRP. Their values went up by 5 and 6%, which is more likely a result of some infection or illness, not because of the diet. These are probably women who were not suited well for the diet, and perhaps they got so stressed out about eating so much fat that they made themselves sick.
· Third, weight loss was greater in LCHF versus HCLF and from the research we've conducted, this loss is mainly visceral fat. When you lose weight from deep adipose tissue stores, it means that a lot of fat is released into the blood. Some investigators feel that these free fatty acids are pro-inflammatory which would then result in increased CRP.
· Fourth, no other markers of inflammation were associated with CRP, not IL-6, and not the isoprostanes. This further supports the fact that CRP, which is increased short term in response to infections and illness, was not due to the diet alone. It had to do with some of those women responding negatively, either with stress or illness.
· Fifth, ultimately, it may boil down to the fact that these women were not suited to follow a very low carb diet. In our research and in other studies, it is shown that women with risk factors for Metabolic Syndrome including central obesity (i.e. belly fat, the apple shape), increased insulin and glucose (indicating poor carb tolerance), low HDL cholesterol, high blood triglycerides, and high blood pressure, are the ones that respond best to carbohydrate restriction. For other women with gluteal-femoral fat (i.e. the pear shape), good carbohydrate tolerance, and low triglycerides, the low carb approach does not work very well.
Overall, this drives home the idea that you have to follow a diet that is best for your body, not one that is popular at the time. Realize first if you really need to restrict carbohydrates, instead of just blindly following the ultra-low carb diet revolution bandwagon. Some women do not need to drop carbs this low to see weight loss and fat loss. Then, don't assess your results in just the first 4 months. It takes time to lose weight, fat and improve your health. If you developed love handles and a tummy in 4 months, don't think it's going to come off in 4 weeks. On that same note, if you radically change your diet around from low fat to low carb, don't think your body is going to be happier right away. Give it time to adjust and learn to use fat effectively.
Thoughts and feedback are welcomed.
Cass
Thursday, May 31, 2007
Wednesday, May 30, 2007
Bikini Shopping -Do it, I dare you
I'm in the market for a new bikini (or one piece, not sure yet), and my roomate suggested that I get one from victoria's secret.com.
First thing I thought is NO WAY.
For one, the women designed to wear VS bathing suits, are just not me. I don't know about you, but the only time I ever looked like one of these women (see picture) was when I just got out of the hospital a few years ago for intestinal surgery and I lost 15 lbs in 5 days.
For two, I've never bought a bikini on-line, or any piece of clothing for that matter. I just have to try it on otherwise I'm sure I'll be sending it back.
However, I thought I'd just check the site out to see what they had. Well, what I found was me wallowing in a pit of sorrow after looking at these completely flaw-free fat-free women. I mean, come on, do any women look like this in REAL LIFE????
Then, I smartened up.
Although I'm on a fat loss journey right now, my body is nothing to feel crappy about. I'm fit, I'm healthy, and I look pretty darn good in a bikini. AND I think I look better than these skeleton-like women.
I may still buy a bikini from VS... but at the moment, I just want to tell the company to feature more realistic women. This one gal I posted here is kinda sickly looking. Ugh.
First thing I thought is NO WAY.
For one, the women designed to wear VS bathing suits, are just not me. I don't know about you, but the only time I ever looked like one of these women (see picture) was when I just got out of the hospital a few years ago for intestinal surgery and I lost 15 lbs in 5 days.
For two, I've never bought a bikini on-line, or any piece of clothing for that matter. I just have to try it on otherwise I'm sure I'll be sending it back.
However, I thought I'd just check the site out to see what they had. Well, what I found was me wallowing in a pit of sorrow after looking at these completely flaw-free fat-free women. I mean, come on, do any women look like this in REAL LIFE????
Then, I smartened up.
Although I'm on a fat loss journey right now, my body is nothing to feel crappy about. I'm fit, I'm healthy, and I look pretty darn good in a bikini. AND I think I look better than these skeleton-like women.
I may still buy a bikini from VS... but at the moment, I just want to tell the company to feature more realistic women. This one gal I posted here is kinda sickly looking. Ugh.
Countdown to Vegas - T minus 12
This day was perfect. Macros and calories lined up excellently.
Cass's diet record Tues May 28, 07. (Training Day)
Good sleep last night. Slept 12:30 am to 8:30 am
6:30 am - Got up and made Justin his lunch for work and his breakfast for the road (a shake). He started summer hours this week, so it means, we'll be going to bed a lot earlier (not that last night was a good example). When he left, I came back to bed and slept for another hour and a bit (I just wasn't ready to be awake at 7am).
9:00 am - went for a quick walk/jog with the dogs outside - 25 mins.
9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 2 fish oil, 2 GLA, se7en (am going to take this 2xday for next 2 weeks) and Rev-Z = 18 cals, 2 g fat
10:10 am - Made a whole food meal for breakfast: 1 large egg, 1/3 cup egg whites, 10 g walnuts, cilantro, spinach and pepper. Served over 1 slice of Ezekiel sprouted grain bread, with 1 tbsp Heinz One Carb Ketchup. Had 10 big fresh blackberries = 242 cals, 19 g protein (some from bread, and nuts), 19 g NET carbs (27 - 8 fiber), 10 g fat
Worked on computer all morning. Back to work day.
12:30 pm - 120 g Extra Lean Ground Turkey with 90 g Organic Pasta Sauce. 1 Medium red bell pepper, and 65 g blackberries, 2 fish oil = 292 cals, 34 g protein, 12 g NET carbs (16 -4), 12 g fat
3:45 pm - 150 g cooked tilapia with Hot Sauce and spices. 70 g corn, 100 g green beans. 10 g walnuts = 308 cals, 39 g pro, 20 g NET carbs (23-3), 8 g fat
5:30 pm (pre-gym) - red bell pepper, 60 g lean ground turkey with One Carb Ketchup, 60 g blackberries = 148 cals, 18 g pro, 10 g Net carbs (15 -5), 4 g fat
Gym workout 7:30 pm to 9:10 pm: Took 1 F-heit before training (made me kind of nauseous)
Heavy upper body workout 4-6 reps,
Start with 20 mins on crosstrainer
Warmup A1) Single arm rope tricep pushdowns - 15 reps, 3 sets
Warmup A2) Single arm squat row - 15 reps, 3 sets
B1) DB Bench Press: 45 lbs each hand - 4 sets
B2) Single arm decline ab crunch - 15 pounds, 4 sets, - 12 reps each side
C1) Military Press: 65 lbs, 6 reps
C2) Rope Bicep curls, 10 reps
D1) Seated Row: 115 lbs, 6 reps
D2) Staggered Pushup: 4 each arm
D3) Assisted Pullups: 5 reps
Cardio 30 mins more
Stop at grocery store. Home at 9:45 pm
10 pm - Eats: 140 g cooked tilapia with Hot sauce, 20 g walnuts, 95 g apple, 100 g blackberries, 60 g corn plus 100 g green beans with 30 g organic tomato sauce and glucomannan. Two Flameout, Two GLA = 462 cals, 39 g pro, 36 g NET carbs (49 - 13), 18 g fat
Totals = 1500 cals (1608 if fiber was added), 149 g pro, 103 g carbs (130 - 27 fiber), 55 g fat
Cass's diet record Tues May 28, 07. (Training Day)
Good sleep last night. Slept 12:30 am to 8:30 am
6:30 am - Got up and made Justin his lunch for work and his breakfast for the road (a shake). He started summer hours this week, so it means, we'll be going to bed a lot earlier (not that last night was a good example). When he left, I came back to bed and slept for another hour and a bit (I just wasn't ready to be awake at 7am).
9:00 am - went for a quick walk/jog with the dogs outside - 25 mins.
9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 2 fish oil, 2 GLA, se7en (am going to take this 2xday for next 2 weeks) and Rev-Z = 18 cals, 2 g fat
10:10 am - Made a whole food meal for breakfast: 1 large egg, 1/3 cup egg whites, 10 g walnuts, cilantro, spinach and pepper. Served over 1 slice of Ezekiel sprouted grain bread, with 1 tbsp Heinz One Carb Ketchup. Had 10 big fresh blackberries = 242 cals, 19 g protein (some from bread, and nuts), 19 g NET carbs (27 - 8 fiber), 10 g fat
Worked on computer all morning. Back to work day.
12:30 pm - 120 g Extra Lean Ground Turkey with 90 g Organic Pasta Sauce. 1 Medium red bell pepper, and 65 g blackberries, 2 fish oil = 292 cals, 34 g protein, 12 g NET carbs (16 -4), 12 g fat
3:45 pm - 150 g cooked tilapia with Hot Sauce and spices. 70 g corn, 100 g green beans. 10 g walnuts = 308 cals, 39 g pro, 20 g NET carbs (23-3), 8 g fat
5:30 pm (pre-gym) - red bell pepper, 60 g lean ground turkey with One Carb Ketchup, 60 g blackberries = 148 cals, 18 g pro, 10 g Net carbs (15 -5), 4 g fat
Gym workout 7:30 pm to 9:10 pm: Took 1 F-heit before training (made me kind of nauseous)
Heavy upper body workout 4-6 reps,
Start with 20 mins on crosstrainer
Warmup A1) Single arm rope tricep pushdowns - 15 reps, 3 sets
Warmup A2) Single arm squat row - 15 reps, 3 sets
B1) DB Bench Press: 45 lbs each hand - 4 sets
B2) Single arm decline ab crunch - 15 pounds, 4 sets, - 12 reps each side
C1) Military Press: 65 lbs, 6 reps
C2) Rope Bicep curls, 10 reps
D1) Seated Row: 115 lbs, 6 reps
D2) Staggered Pushup: 4 each arm
D3) Assisted Pullups: 5 reps
Cardio 30 mins more
Stop at grocery store. Home at 9:45 pm
10 pm - Eats: 140 g cooked tilapia with Hot sauce, 20 g walnuts, 95 g apple, 100 g blackberries, 60 g corn plus 100 g green beans with 30 g organic tomato sauce and glucomannan. Two Flameout, Two GLA = 462 cals, 39 g pro, 36 g NET carbs (49 - 13), 18 g fat
Totals = 1500 cals (1608 if fiber was added), 149 g pro, 103 g carbs (130 - 27 fiber), 55 g fat
Tuesday, May 29, 2007
Diet/Training Plan until I leave for Vegas
With the help of my good friend Jen Heath, my plan for the next 12 days (because I leave for Vegas on Sunday the 10th) is to consume 1600 calories with approx 160 g protein, 120 g carbs, and 55 g fat on weight training/cardio days. Then, on cardio-only days, I'll eat 1200-1300 cals, with 140 g pro, 80 g carbs, and 50 g fat.
My diet will consist of whole foods with pro, fat and carbs in each meal. I don't like to purposely separate fats from other foods because I don't eat enough carbohydrate in a meal to cause a surge in insulin that would stimulate fat storage. That's silly. I also keep my carbs lower in the AM because that's when glucose surges are the highest, based on new research findings that I just read. It makes sense to me, because in the AM your muscles haven't moved at all, and your body is going to be not in the best mode to process carbs . Because you lose non-insulin stimulated glucose uptake (due to the inactivity of the muscles) you depend on insulin completely to send that glucose to your muscles. That means insulin will be jacked in the AM. High insulin increases hunger, and will these low cals, I don't want ANY hunger pains to hit me. So, I'll focus on my highest carb intakes in the meals after my workouts.
The only time I really leave out fat is if I eat just veggies to fill up (i.e. in between meals I have a red bell pepper or green beans, etc and they don't need anything added to them… I love my veggies).
My training plan is to do cardio everyday. I'll do 1 hour at least on non-weight training days, and 1/2 to 1 hour on weight training days. I'll lift 3 days a week on a M, W, F split or, for this week, a T, Thurs, Sat split.
I don't take fat burners and never have, but I'm going to try and use F-heit once a day later in the afternoon when cortisol is lower to see what happens. I'm not a fan of most fat burners because they make my stomach hurt and they make me too shaky and irritable. Never have I used them to get lean, and I really didn't want to depend on them, but I'll see what happens now.
Other supplements I'll take for fat loss are 2 se7en a day, 2 Rev-Z a day, 8 to 10 fish oil per day (Flameout), GLA (a anti-inflammatory fatty acid), Biotin, CoQ10, and a powdered greens (soy-free).
For food, I'll only take 1-2 shakes per day (they were easy to have and they saved me a LOT of $$$ on groceries), and the rest will be whole food. I don't eat flour products, and will focus my carbs on veggies, sprouted grain bread, brown rice, oats, raisins, berries, NexGen muffins (no flour in these babies) and perhaps rice crackers. Proteins will be eggs, egg whites, tilapia, salmon, tuna, chicken, ground turkey, whey, maybe cottage cheese. No lunch meats or anything will nitrates, etc. Fats will be egg yolks, salmon, salmon oil, nuts, seeds, and oils in shakes. I'm not a fan of nut butters so won't bother with them.
I'll stay away from sushi… only 1 time until Vegas perhaps and will count all my calories from veggies. When I get to Vegas, then I'll eat all that lovely raw fish… yumm.
I don't need to have any cheat days until I leave. That means no sunchips! Hahah. That means I'll be sticking to my plan 100% for the next 12 days, which is not hard to do anyhow.
So, I'm not expecting to really lose any weight, but I just want to make sure I don't gain any before I leave. I'll do new measurements next Monday and see where I'm at with these whole food meals.
My diet will consist of whole foods with pro, fat and carbs in each meal. I don't like to purposely separate fats from other foods because I don't eat enough carbohydrate in a meal to cause a surge in insulin that would stimulate fat storage. That's silly. I also keep my carbs lower in the AM because that's when glucose surges are the highest, based on new research findings that I just read. It makes sense to me, because in the AM your muscles haven't moved at all, and your body is going to be not in the best mode to process carbs . Because you lose non-insulin stimulated glucose uptake (due to the inactivity of the muscles) you depend on insulin completely to send that glucose to your muscles. That means insulin will be jacked in the AM. High insulin increases hunger, and will these low cals, I don't want ANY hunger pains to hit me. So, I'll focus on my highest carb intakes in the meals after my workouts.
The only time I really leave out fat is if I eat just veggies to fill up (i.e. in between meals I have a red bell pepper or green beans, etc and they don't need anything added to them… I love my veggies).
My training plan is to do cardio everyday. I'll do 1 hour at least on non-weight training days, and 1/2 to 1 hour on weight training days. I'll lift 3 days a week on a M, W, F split or, for this week, a T, Thurs, Sat split.
I don't take fat burners and never have, but I'm going to try and use F-heit once a day later in the afternoon when cortisol is lower to see what happens. I'm not a fan of most fat burners because they make my stomach hurt and they make me too shaky and irritable. Never have I used them to get lean, and I really didn't want to depend on them, but I'll see what happens now.
Other supplements I'll take for fat loss are 2 se7en a day, 2 Rev-Z a day, 8 to 10 fish oil per day (Flameout), GLA (a anti-inflammatory fatty acid), Biotin, CoQ10, and a powdered greens (soy-free).
For food, I'll only take 1-2 shakes per day (they were easy to have and they saved me a LOT of $$$ on groceries), and the rest will be whole food. I don't eat flour products, and will focus my carbs on veggies, sprouted grain bread, brown rice, oats, raisins, berries, NexGen muffins (no flour in these babies) and perhaps rice crackers. Proteins will be eggs, egg whites, tilapia, salmon, tuna, chicken, ground turkey, whey, maybe cottage cheese. No lunch meats or anything will nitrates, etc. Fats will be egg yolks, salmon, salmon oil, nuts, seeds, and oils in shakes. I'm not a fan of nut butters so won't bother with them.
I'll stay away from sushi… only 1 time until Vegas perhaps and will count all my calories from veggies. When I get to Vegas, then I'll eat all that lovely raw fish… yumm.
I don't need to have any cheat days until I leave. That means no sunchips! Hahah. That means I'll be sticking to my plan 100% for the next 12 days, which is not hard to do anyhow.
So, I'm not expecting to really lose any weight, but I just want to make sure I don't gain any before I leave. I'll do new measurements next Monday and see where I'm at with these whole food meals.
Countdown to Vegas - T minus 13
Cass's diet record Mon May 27, 07. (Mountain Bike Day)
Good sleep last night. Slept 12 am to 8:45 am
Back on diet watch today after a long weekend of eating whatever I wanted.
9:00 am - It's a holiday, so I slept in. Got up, took probiotics, woke up, foam rolled and stretched/strengthened. Got dressed and ready for our mountain bike day. Justin and I were planning on heading out by 11 am to hit the trails.
9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
10:00 am - Drank a shake for breakfast because it was habit (made in blender): 1 1/2 scoops Dymatize whey, 10 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 325 cals, 39 g pro, 13 g NET carbs, 13 g fat
Helped Justin get the bikes ready. One of the perks of dating an engineer is that they can build/fix anything. We've also got a roommate that is a bike mechanic, so we've got a whole bike mechanic work room in the breezeway. Justin put a new fork on my bike because I've been complaining it didn't have enough shock absorption. He also put on a new tire (bigger with more grip).
11:00 am - Headed out for the trails. Ate 20 g raisins on the way there = 56 cals, 14 g carbs,
12 pm - Started our ride. Road HARD for 2 hours and got back to the cars by 2:30 pm. My body was DEAD when we got back. I felt SO out of shape the whole time we were riding. Since I've not done anything seriously cardiovascular for the last 4 weeks, I was a super slow poke. I was drenched with sweat when we got back to the car and felt like I got hit by a truck. It was a hot day and a difficult course of more than 75% climbing… ugh. While riding I ate the other 1/2 of a Larabar and drank BCAAs = 201 cals, 3 g pro, 18 g carbs, 13 g fat (for whole bar, because ate rest later)
We went out for lunch after the ride and ate at Atlanta Bread Café. No, I didn't eat bread, but I had a chicken salad with corn and black beans: 3 oz chicken breast, 1/3 cup mandarin oranges, 1/4 cup tomatoes, 1 tbsp sliced almonds, 3 cups romaine, 1 tbsp sesame salad dressing and 1/3 cup corn and black beans = 347 cals, 31 g protein, 22 g carbs, 15 g fat (I don’t know if this is correct, but I'm going with it)
I was still so out of it after this. Justin and I went to EMS and I bought those Reef sandals for women that have the little compartment under the heel. We then went to home depot to get new towel racks for the bathroom. Fun, fun. J
Got home at 4:45 pm and rested for 15 mins, but didn't sleep. Showered, etc.
6:30 pm - made a tuna sandwich: 1 can tuna plus mustard and glucomannan, 2 small slices sprouted grain bread. Drank water and had another 1/2 of a Larabar = 297 cals, 40 g protein (10 g from bread), 23 g carbs, 5 g fat
7:30 pm - Felt crappy, so had 1 red bell pepper, raw, and cooked broccoli and green beans, with 1 tbsp organic pasta sauce and glucomannan (makes it thick) = 70 cals, 13 g carbs, 2 g fat
10:30 pm - 1/2 scoop Dymatize Whey, 1 red bell pepper, 25 g almonds = 202 cals, 20 g pro (some from almonds), 8 g carbs, 10 g fat
Totals: 1558 cals, 133 g pro (35%), 117 g carbs (30%), 62 g fat (35%)
I thought I'd eat 50-25-25… but it didn’t turn out that way. This 35-30-35 is still good though.
Good sleep last night. Slept 12 am to 8:45 am
Back on diet watch today after a long weekend of eating whatever I wanted.
9:00 am - It's a holiday, so I slept in. Got up, took probiotics, woke up, foam rolled and stretched/strengthened. Got dressed and ready for our mountain bike day. Justin and I were planning on heading out by 11 am to hit the trails.
9:40 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
10:00 am - Drank a shake for breakfast because it was habit (made in blender): 1 1/2 scoops Dymatize whey, 10 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 325 cals, 39 g pro, 13 g NET carbs, 13 g fat
Helped Justin get the bikes ready. One of the perks of dating an engineer is that they can build/fix anything. We've also got a roommate that is a bike mechanic, so we've got a whole bike mechanic work room in the breezeway. Justin put a new fork on my bike because I've been complaining it didn't have enough shock absorption. He also put on a new tire (bigger with more grip).
11:00 am - Headed out for the trails. Ate 20 g raisins on the way there = 56 cals, 14 g carbs,
12 pm - Started our ride. Road HARD for 2 hours and got back to the cars by 2:30 pm. My body was DEAD when we got back. I felt SO out of shape the whole time we were riding. Since I've not done anything seriously cardiovascular for the last 4 weeks, I was a super slow poke. I was drenched with sweat when we got back to the car and felt like I got hit by a truck. It was a hot day and a difficult course of more than 75% climbing… ugh. While riding I ate the other 1/2 of a Larabar and drank BCAAs = 201 cals, 3 g pro, 18 g carbs, 13 g fat (for whole bar, because ate rest later)
We went out for lunch after the ride and ate at Atlanta Bread Café. No, I didn't eat bread, but I had a chicken salad with corn and black beans: 3 oz chicken breast, 1/3 cup mandarin oranges, 1/4 cup tomatoes, 1 tbsp sliced almonds, 3 cups romaine, 1 tbsp sesame salad dressing and 1/3 cup corn and black beans = 347 cals, 31 g protein, 22 g carbs, 15 g fat (I don’t know if this is correct, but I'm going with it)
I was still so out of it after this. Justin and I went to EMS and I bought those Reef sandals for women that have the little compartment under the heel. We then went to home depot to get new towel racks for the bathroom. Fun, fun. J
Got home at 4:45 pm and rested for 15 mins, but didn't sleep. Showered, etc.
6:30 pm - made a tuna sandwich: 1 can tuna plus mustard and glucomannan, 2 small slices sprouted grain bread. Drank water and had another 1/2 of a Larabar = 297 cals, 40 g protein (10 g from bread), 23 g carbs, 5 g fat
7:30 pm - Felt crappy, so had 1 red bell pepper, raw, and cooked broccoli and green beans, with 1 tbsp organic pasta sauce and glucomannan (makes it thick) = 70 cals, 13 g carbs, 2 g fat
10:30 pm - 1/2 scoop Dymatize Whey, 1 red bell pepper, 25 g almonds = 202 cals, 20 g pro (some from almonds), 8 g carbs, 10 g fat
Totals: 1558 cals, 133 g pro (35%), 117 g carbs (30%), 62 g fat (35%)
I thought I'd eat 50-25-25… but it didn’t turn out that way. This 35-30-35 is still good though.
Sunday, May 27, 2007
Last OFFICIAL day of the modified velocity diet
Friday was the last official day of the diet for me.
I followed it to a "V" (standing for Victory) up until after my workout. Then, it was time to EAT. I consumed a heck of a lot of calories in the form of sweet potato, corn, Sunchips... yes, sunchips, salmon, white beans and... strawberry shortcake (light coolwhip, fresh strawberries and a small foam cake mold). I felt so good and slept like a million bucks.
My measurements were OK, but I wished they would have been more significant. I really restricted as much as I could and worked out harder than most people would while following this diet. But, it was OK.
What happened is: I lost another 1/2 inch of my waist for a total of 1 1/2 inches for the 4 weeks, but nothing anywhere else. This 1/2 inch did make me somewhat happy though because I was expecting to be bigger due to PMS. I ignored my body weight because it wasn't accurate (PMS) and my body fat % was a bit lower at 17.5%. I took pictures and the loss was noticable in my waist area. Plus, I looked a bit harder all over.
So, it wasn't all for nothing. When I put on my bikini yesterday (Saturday) for the beach, I was impressed that I looked pretty damn hot (must have been all that food I ate the night before... haha) and it inspired me to keep going hard on a restricted diet for the next 2 weeks. Two weeks is my goal for now because that's when I make my way over to Vegas to speak at the ISSN meeting. Such fun!
I trained lightly on Saturday morning (lifted for 20 mins and did 1 hour straight cardio), and ate big all day. We went to the lake (as I mentioned) and I just ate a lot of food. I was so exhausted, so I needed it. Today, Sunday, I've just done some walking, and again another higher calorie day.
I can see how easy it is for people to get fat though. We've got so much access to high calorie foods and we don't do anything to burn it off. All the people I hung out with this weekend ate about the same as me... but they really shouldn't have, because they didn't work out all week long, nor worked out much at all.
Tomorrow, I'm going to use all my stored glycogen to hit the trails for a hard mountain bike day (probably climb for 2-3 hours) and will also lift later in the afternoon. I'll eat at maintenance (1800 to 2000 cals) or slightly lower with a 50% pro, 25% carb 25% fat split of only foods that I can calculate the calories on (which is what some people refer to as "clean foods" like chicken, tuna, salmon, rice, etc). Then, starting Tuesday, it's back to low cals of about 1200 to 1500 and 1-2 shakes per day with all whole foods and lots of vegetables until Sunday which I will eat one more maintenance day, and then back low again until I leave for Vegas (because in Vegas I won't have the luxury to calculate my food, but I will eat good).
It was nice to not have to count anything or weigh anything this weekend. Left me time to think about me and what I really wanted.
This is it: I want to be 16% body fat or less (that's reasonable). I want to be muscular. I want to be happy with myself and not let my diet craziness harm my relationship with Justin AND I want to be able to function normally around my friends (and not act like a food snob... which they all think I am anyhow).
Alright. Gotta work. Will post my food up until my trip to Vegas and will blog about more fun things,,,, like the craziness of Cassie's mind. And, some cool science news.
Here's my log for Friday. Have a great Memorial day!
Cass's diet record Fri May 25, 07. (Training Day)
So-so sleep last night. Slept 12 am to 7:15 am.
7:00 am - Got up, made Justin breakfast, cleaned the kitchen, took probiotics etc. Foam rolled quickly but didn't go for a walk because I had to start working right away on the book. Needed to get a lot done in the morning because didn't get much done last night and figured I wouldn't get much done again this evening.
7:40 am - Took greens and supplements = 30 cals, 6 NET carbs
8:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
8:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 1/2 cup frozen raspberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 296 cals, 38 g pro, 9 g NET carbs (17 - 8 fiber), 12 g fat
Worked at computer all day again. Didn't take as many breaks as I should have… was on a mission to get a lot of work done.
10:30 am - Shake #2 (made in blender): 1 scoop Dymatize Whey, 7 frozen strawberries, 1/4 cup almonds, and glucomannan = 320 cals, 32 g pro, 10 g NET carbs (18 - 8 fiber), 17 g fat
12 pm = Ate 1/2 a red bell pepper and 50 g of blackberries at 12 pm = 30 cals, 7 g carbs
1:45 pm = Shake #3 (made in blender): 1 scoop Dymatize Whey, 10 frozen strawberries, 1 Tbsp ground flax, 1 tsp ENOVA oil, and glucomannan = 242 cals, 27 g pro, 11 g NET carbs (18 - 7 fiber), 10 g fat
3:20 pm - Drove to get measurements done. Went grocery shopping, and drove back home.
5:10 pm - One scoop Dymatize Whey plus 20 g raisins and glucomannan = 161 cals, 23 g pro, 15 g carbs, 1 g fat
Totals so far: 1117 cals, 120 g protein, 58 g carbs, 45 g fat
Workout 6:30 to 8 pm:
THRASHER WORKOUT!!!!
1 1/2 hours of brutally hard weights and cardio. Burned at least 400 calories. At least.
Came home and BBQ'd with friends. Ate onion Sunchips (damn they were good), salmon, sweet potato fries, 1/2 corn of the cob, white bean and tomato Italian salad, Strawberry Shortcake. Felt like a million bucks!
This whole meal was about 700 calories easy and about 100 carbs at least. My muscles sucked up that food like they were starving for it (which they were…) Damn. That was awesome.
I followed it to a "V" (standing for Victory) up until after my workout. Then, it was time to EAT. I consumed a heck of a lot of calories in the form of sweet potato, corn, Sunchips... yes, sunchips, salmon, white beans and... strawberry shortcake (light coolwhip, fresh strawberries and a small foam cake mold). I felt so good and slept like a million bucks.
My measurements were OK, but I wished they would have been more significant. I really restricted as much as I could and worked out harder than most people would while following this diet. But, it was OK.
What happened is: I lost another 1/2 inch of my waist for a total of 1 1/2 inches for the 4 weeks, but nothing anywhere else. This 1/2 inch did make me somewhat happy though because I was expecting to be bigger due to PMS. I ignored my body weight because it wasn't accurate (PMS) and my body fat % was a bit lower at 17.5%. I took pictures and the loss was noticable in my waist area. Plus, I looked a bit harder all over.
So, it wasn't all for nothing. When I put on my bikini yesterday (Saturday) for the beach, I was impressed that I looked pretty damn hot (must have been all that food I ate the night before... haha) and it inspired me to keep going hard on a restricted diet for the next 2 weeks. Two weeks is my goal for now because that's when I make my way over to Vegas to speak at the ISSN meeting. Such fun!
I trained lightly on Saturday morning (lifted for 20 mins and did 1 hour straight cardio), and ate big all day. We went to the lake (as I mentioned) and I just ate a lot of food. I was so exhausted, so I needed it. Today, Sunday, I've just done some walking, and again another higher calorie day.
I can see how easy it is for people to get fat though. We've got so much access to high calorie foods and we don't do anything to burn it off. All the people I hung out with this weekend ate about the same as me... but they really shouldn't have, because they didn't work out all week long, nor worked out much at all.
Tomorrow, I'm going to use all my stored glycogen to hit the trails for a hard mountain bike day (probably climb for 2-3 hours) and will also lift later in the afternoon. I'll eat at maintenance (1800 to 2000 cals) or slightly lower with a 50% pro, 25% carb 25% fat split of only foods that I can calculate the calories on (which is what some people refer to as "clean foods" like chicken, tuna, salmon, rice, etc). Then, starting Tuesday, it's back to low cals of about 1200 to 1500 and 1-2 shakes per day with all whole foods and lots of vegetables until Sunday which I will eat one more maintenance day, and then back low again until I leave for Vegas (because in Vegas I won't have the luxury to calculate my food, but I will eat good).
It was nice to not have to count anything or weigh anything this weekend. Left me time to think about me and what I really wanted.
This is it: I want to be 16% body fat or less (that's reasonable). I want to be muscular. I want to be happy with myself and not let my diet craziness harm my relationship with Justin AND I want to be able to function normally around my friends (and not act like a food snob... which they all think I am anyhow).
Alright. Gotta work. Will post my food up until my trip to Vegas and will blog about more fun things,,,, like the craziness of Cassie's mind. And, some cool science news.
Here's my log for Friday. Have a great Memorial day!
Cass's diet record Fri May 25, 07. (Training Day)
So-so sleep last night. Slept 12 am to 7:15 am.
7:00 am - Got up, made Justin breakfast, cleaned the kitchen, took probiotics etc. Foam rolled quickly but didn't go for a walk because I had to start working right away on the book. Needed to get a lot done in the morning because didn't get much done last night and figured I wouldn't get much done again this evening.
7:40 am - Took greens and supplements = 30 cals, 6 NET carbs
8:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
8:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 1/2 cup frozen raspberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 296 cals, 38 g pro, 9 g NET carbs (17 - 8 fiber), 12 g fat
Worked at computer all day again. Didn't take as many breaks as I should have… was on a mission to get a lot of work done.
10:30 am - Shake #2 (made in blender): 1 scoop Dymatize Whey, 7 frozen strawberries, 1/4 cup almonds, and glucomannan = 320 cals, 32 g pro, 10 g NET carbs (18 - 8 fiber), 17 g fat
12 pm = Ate 1/2 a red bell pepper and 50 g of blackberries at 12 pm = 30 cals, 7 g carbs
1:45 pm = Shake #3 (made in blender): 1 scoop Dymatize Whey, 10 frozen strawberries, 1 Tbsp ground flax, 1 tsp ENOVA oil, and glucomannan = 242 cals, 27 g pro, 11 g NET carbs (18 - 7 fiber), 10 g fat
3:20 pm - Drove to get measurements done. Went grocery shopping, and drove back home.
5:10 pm - One scoop Dymatize Whey plus 20 g raisins and glucomannan = 161 cals, 23 g pro, 15 g carbs, 1 g fat
Totals so far: 1117 cals, 120 g protein, 58 g carbs, 45 g fat
Workout 6:30 to 8 pm:
THRASHER WORKOUT!!!!
1 1/2 hours of brutally hard weights and cardio. Burned at least 400 calories. At least.
Came home and BBQ'd with friends. Ate onion Sunchips (damn they were good), salmon, sweet potato fries, 1/2 corn of the cob, white bean and tomato Italian salad, Strawberry Shortcake. Felt like a million bucks!
This whole meal was about 700 calories easy and about 100 carbs at least. My muscles sucked up that food like they were starving for it (which they were…) Damn. That was awesome.
Friday, May 25, 2007
Modified Velocity Diet Day 28 - May 24 (one more day)
I'm going one more day with the strict V-diet plan before I weigh in/measure up. Not sure how accurate the results will be tomorrow because I'm PMSing like crazy and holding a bucket load of water... sigh.
Cass's diet record Thurs May 24, 07. (Cardio/Light workout Day)
So-so sleep last night. Slept 12 am to 7:15 am.
7:30 am - Got up, made Justin breakfast, cleaned the kitchen, took probiotics etc. Foam rolled quickly and then went for an easy walk with the dogs for 30 mins.
I was feeling really drained this morning and wasn't really sure why. It could have been because I didn't eat the right combination of macro's or total calories after my workout last night. I could have been because I really didn't sleep all that soundly (for some reason I had some really nasty dreams). It could be that I've trained every day without a break for the last few days OR it could be because that TIME of the month is coming and my body is revving up it's metabolic rate and wants more calories.
** On that last note, yes, it's true, your metabolic rate increases right before your period and that’s usually why women have cravings --they need to EAT! They also have crazy cravings for things like chocolate because serotonin and dopamine declines and we all know how good chocolate make you feel (albieght a temporary high). Whatever it was, I knew it was OK to take it a bit easier this AM.
Got back to the house at 9 am and drank my greens and supplements right away. There was going to be NO waiting around this morning to eat. My body needed the calories.
9:00 am - Took greens and supplements = 30 cals, 6 NET carbs
9:20 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
9:30 am - Drank first shake of day (made in blender) and made it a little bigger because I was so hungry this morning: 1 1/2 scoops Dymatize whey, 10 frozen strawberries, 1/6 cup almonds, 1 TBsp ground flax, and glucomannan = 351 cals, 40 g pro, 14 g NET carbs (23 - 9 fiber), 15 g fat
Worked at computer all day again. Took breaks when I could to play with the dog.
11 am - was really foggy, so ate 1 red bell pepper and 1/3 cup corn =64 cals, 16 g NET carbs
12:00 pm - still hungry so ate 3 cups of broccoli and 1/4 cup green beans = 50 cals, 2 g pro, 10 g NET carbs
1:30 pm - Shake #2 (made in blender): 1 1/2 scoops Dymatize Whey, 7 frozen strawberries, 1 TBsp hemp seeds, 1 tsp ground flax, and glucomannan = 247 cals, 36 g pro, 10 g NET carbs (14 - 4 fiber), 7 g fat
Headed out at 3 pm to pick up more protein and go to the gym. It was 90 degrees today which made me almost wanted to lay on the lawn and tan, but I decided to get my workout done anyhow. Did go for a tan though at the salon…
Gym workout 4:15 pm to 5:30 pm.
Mostly just cardio and rehab because was still feeling a bit blah.
Did weighted ab exercises such as Saxon side bends and weighted decline crunch. 4 sets, 20 reps. Plus rotator cuff work i.e. straight arm pulldowns.
Did 20 mins on cross-trainer not holding on to anything.
Did 10 mins on treadmill at 4.0 mph and a 4 incline.
Not bad. Good recovery day.
Grocery shop etc. Sipped BCAAs on way home.
Home at 6:15 pm.
6:30 pm - Whole food meal: 0.8 lb shrimp steamed (bought at store like this.. I was craving fish), 100 g blackberries, 100 g kernel corn, 20 g raisins = 480 cals, 75 g protein, 40 g carbs, 1 g fat
I was still hungry after this meal, probably because there was no fat. So, had a red bell pepper, 10 g whole almonds and drank some power drive (which, I think has been sitting in my cupboard for too long, because it tasted kind of old…) Also took 3 more fish oil. Continued to drink BCAAs. = 121 cals, 10 g carbs, 9 g fat
9:00 pm - Another red bell pepper and shake: 1 scoop Dymatize Whey, 1 tsp ENOVA oil, 1 tsp ground flax, glucomannan, ice = 199 cals, 24 g pro, 10 g NET carbs, 7 g fat
10:00 pm -Ate broccoli and cauliflower (steamed)
Totals = 1624 cals, 177 g pro, 130 g carbs, 44 g fat
Calories and carbs were a bit high for today, but it was from vegetables. Now, some people don't count those calories in their calculations, but I did for this experiment.
My body need this amount today. I was running on zero energy it seems, so I'm not feeling bad about this. If it means my weight loss progress is slower, I'll take it.
Cass's diet record Thurs May 24, 07. (Cardio/Light workout Day)
So-so sleep last night. Slept 12 am to 7:15 am.
7:30 am - Got up, made Justin breakfast, cleaned the kitchen, took probiotics etc. Foam rolled quickly and then went for an easy walk with the dogs for 30 mins.
I was feeling really drained this morning and wasn't really sure why. It could have been because I didn't eat the right combination of macro's or total calories after my workout last night. I could have been because I really didn't sleep all that soundly (for some reason I had some really nasty dreams). It could be that I've trained every day without a break for the last few days OR it could be because that TIME of the month is coming and my body is revving up it's metabolic rate and wants more calories.
** On that last note, yes, it's true, your metabolic rate increases right before your period and that’s usually why women have cravings --they need to EAT! They also have crazy cravings for things like chocolate because serotonin and dopamine declines and we all know how good chocolate make you feel (albieght a temporary high). Whatever it was, I knew it was OK to take it a bit easier this AM.
Got back to the house at 9 am and drank my greens and supplements right away. There was going to be NO waiting around this morning to eat. My body needed the calories.
9:00 am - Took greens and supplements = 30 cals, 6 NET carbs
9:20 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
9:30 am - Drank first shake of day (made in blender) and made it a little bigger because I was so hungry this morning: 1 1/2 scoops Dymatize whey, 10 frozen strawberries, 1/6 cup almonds, 1 TBsp ground flax, and glucomannan = 351 cals, 40 g pro, 14 g NET carbs (23 - 9 fiber), 15 g fat
Worked at computer all day again. Took breaks when I could to play with the dog.
11 am - was really foggy, so ate 1 red bell pepper and 1/3 cup corn =64 cals, 16 g NET carbs
12:00 pm - still hungry so ate 3 cups of broccoli and 1/4 cup green beans = 50 cals, 2 g pro, 10 g NET carbs
1:30 pm - Shake #2 (made in blender): 1 1/2 scoops Dymatize Whey, 7 frozen strawberries, 1 TBsp hemp seeds, 1 tsp ground flax, and glucomannan = 247 cals, 36 g pro, 10 g NET carbs (14 - 4 fiber), 7 g fat
Headed out at 3 pm to pick up more protein and go to the gym. It was 90 degrees today which made me almost wanted to lay on the lawn and tan, but I decided to get my workout done anyhow. Did go for a tan though at the salon…
Gym workout 4:15 pm to 5:30 pm.
Mostly just cardio and rehab because was still feeling a bit blah.
Did weighted ab exercises such as Saxon side bends and weighted decline crunch. 4 sets, 20 reps. Plus rotator cuff work i.e. straight arm pulldowns.
Did 20 mins on cross-trainer not holding on to anything.
Did 10 mins on treadmill at 4.0 mph and a 4 incline.
Not bad. Good recovery day.
Grocery shop etc. Sipped BCAAs on way home.
Home at 6:15 pm.
6:30 pm - Whole food meal: 0.8 lb shrimp steamed (bought at store like this.. I was craving fish), 100 g blackberries, 100 g kernel corn, 20 g raisins = 480 cals, 75 g protein, 40 g carbs, 1 g fat
I was still hungry after this meal, probably because there was no fat. So, had a red bell pepper, 10 g whole almonds and drank some power drive (which, I think has been sitting in my cupboard for too long, because it tasted kind of old…) Also took 3 more fish oil. Continued to drink BCAAs. = 121 cals, 10 g carbs, 9 g fat
9:00 pm - Another red bell pepper and shake: 1 scoop Dymatize Whey, 1 tsp ENOVA oil, 1 tsp ground flax, glucomannan, ice = 199 cals, 24 g pro, 10 g NET carbs, 7 g fat
10:00 pm -Ate broccoli and cauliflower (steamed)
Totals = 1624 cals, 177 g pro, 130 g carbs, 44 g fat
Calories and carbs were a bit high for today, but it was from vegetables. Now, some people don't count those calories in their calculations, but I did for this experiment.
My body need this amount today. I was running on zero energy it seems, so I'm not feeling bad about this. If it means my weight loss progress is slower, I'll take it.
Thursday, May 24, 2007
TOM, you confuse me
Since it's my blog and I can do this... I'm going to rant VERY quickly:
Someone tell me why our blessed Mother Nature gave us TOM and let him make us retain huge volumes of water and plasma at least once a month?
Why?????
I feel as big as a whale right now.
Someone tell me why our blessed Mother Nature gave us TOM and let him make us retain huge volumes of water and plasma at least once a month?
Why?????
I feel as big as a whale right now.
Modified Velocity Diet Day 27 - May 23
Cass's diet record Wed May 23, 07. (Workout Day)
Good sleep last night. Slept 12 am to 7:00 am.
7:00 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics etc. While trying to wake up, I looked through some of the cookbooks I own to pick more recipes to modify for the new book today. By 7:40 am, I still felt a bit blah, so I went back downstairs to bed and rested for about 25 mins.
Finally got going at 8:15 am and went out walking/jogging with the dogs for 35 mins. Nice day again, which made me feel much better. Got in the house, showered, did a load of laundry and took greens and supplements.
9:30 am - Took greens and supplements = 30 cals, 6 NET carbs
Had a phone meeting again this morning from 9:45 am until 11:00 am, so didn't get to drink my shake right away. I was ravenous when I finally got off the phone as a result. THAT is why I tell women to eat within at least 2 hours of waking. Otherwise, you'll feel crazy when you finally do eat and may not want to stop. (I wanted to drink more… or dig into the bag of natural almonds,,, but I didn't)
11:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
11:00 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 291 cals, 38 g pro, 10 g NET carbs (15 - 5 fiber), 11 g fat
Worked at computer all day. Took breaks to do burpees, jumping jacks, bridges, etc when playing with my dog.
12:30 pm - Red Bell Pepper = 20 cals, 5 g NET carbs,
2:00 pm - Shake #2: 1 1/2 scoops LC Metabolic Drive whey, 1/6 cup almonds, 1 Tbsp ground flax, and glucomannan = 290 cals, 35 g pro, 6 g NET carbs (12 - 6 fiber), 14 g fat
4:30 pm -Shake #3: 1 scoop Dymatize Whey, 6 frozen strawberries, 1 tsp olive oil, 1 Tbsp ground flax, glucomannan = 218 cals, 24 g pro, 8 g carbs, 10 g fat
Peas and corn = 52 cals, 13 g carbs,
5:50 pm-(Was kind of hungry and going to the gym at 7 pm so had something) = 1/2 scoop LC MD, 20 g raisins = 56 cals, 14 g carbs
Gym workout, 7 to 8:15 pm.
10 min on crosstrainer plus upper body dynamic warmup
A1) Bench Press: 5 sets, 10 reps, 90 lbs
A2) T-bar row: 5 sets, 10 reps, 45 plate
B1) DB Incline Press: 3 sets, Alt arm 5,4,3,2,1 reps (total of 15 reps each arm), 30 lbs each hand
B2) One arm DB row: 3 sets, 10 reps, 35 lbs
Bicep curls, tricep dips as finisher.
20 min more cardio
Quickly changed and headed out from the gym to meet Justin for dinner where I met his friend from CA who was in town because his sister just passed away (sad, sad)
9:15 pm - Whole food meal: Mahi Mahi 7 oz (it had butter on it), steamed zucchini (1/3 cup), 3 tbsp whole wheat cous-cous (probably had butter on it too). Drank water and unsweetened iced tea = 354 cals, 45 g pro, 12 g carbs, 14 g fat
Totals = 1368 cals, 142 g pro, 74 g carbs, 56 g fat
It was great to socialize with Justin's long-time buddies. I wasn't so excited about eating out though and almost wished that I just drank a shake and had a fruit leather in my car on the way there because I didn't want to go too far off my eating plan. I still chose wisely and didn't eat as much as I possibly could of if I wasn't caring about it. I was a little snobbish too in that I wished I could have cooked the fish myself since I just KNEW the chef would cook it with some gawd-awful soybean oil or hydrogenated margarine. That's why I love going out for sushi and just having the raw fish - I know you can't mess that up too much.
Home at 11 pm, felt a little restless because of the caffeine so didn't fall asleep until about 12 pm.
Good sleep last night. Slept 12 am to 7:00 am.
7:00 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics etc. While trying to wake up, I looked through some of the cookbooks I own to pick more recipes to modify for the new book today. By 7:40 am, I still felt a bit blah, so I went back downstairs to bed and rested for about 25 mins.
Finally got going at 8:15 am and went out walking/jogging with the dogs for 35 mins. Nice day again, which made me feel much better. Got in the house, showered, did a load of laundry and took greens and supplements.
9:30 am - Took greens and supplements = 30 cals, 6 NET carbs
Had a phone meeting again this morning from 9:45 am until 11:00 am, so didn't get to drink my shake right away. I was ravenous when I finally got off the phone as a result. THAT is why I tell women to eat within at least 2 hours of waking. Otherwise, you'll feel crazy when you finally do eat and may not want to stop. (I wanted to drink more… or dig into the bag of natural almonds,,, but I didn't)
11:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat
11:00 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 291 cals, 38 g pro, 10 g NET carbs (15 - 5 fiber), 11 g fat
Worked at computer all day. Took breaks to do burpees, jumping jacks, bridges, etc when playing with my dog.
12:30 pm - Red Bell Pepper = 20 cals, 5 g NET carbs,
2:00 pm - Shake #2: 1 1/2 scoops LC Metabolic Drive whey, 1/6 cup almonds, 1 Tbsp ground flax, and glucomannan = 290 cals, 35 g pro, 6 g NET carbs (12 - 6 fiber), 14 g fat
4:30 pm -Shake #3: 1 scoop Dymatize Whey, 6 frozen strawberries, 1 tsp olive oil, 1 Tbsp ground flax, glucomannan = 218 cals, 24 g pro, 8 g carbs, 10 g fat
Peas and corn = 52 cals, 13 g carbs,
5:50 pm-(Was kind of hungry and going to the gym at 7 pm so had something) = 1/2 scoop LC MD, 20 g raisins = 56 cals, 14 g carbs
Gym workout, 7 to 8:15 pm.
10 min on crosstrainer plus upper body dynamic warmup
A1) Bench Press: 5 sets, 10 reps, 90 lbs
A2) T-bar row: 5 sets, 10 reps, 45 plate
B1) DB Incline Press: 3 sets, Alt arm 5,4,3,2,1 reps (total of 15 reps each arm), 30 lbs each hand
B2) One arm DB row: 3 sets, 10 reps, 35 lbs
Bicep curls, tricep dips as finisher.
20 min more cardio
Quickly changed and headed out from the gym to meet Justin for dinner where I met his friend from CA who was in town because his sister just passed away (sad, sad)
9:15 pm - Whole food meal: Mahi Mahi 7 oz (it had butter on it), steamed zucchini (1/3 cup), 3 tbsp whole wheat cous-cous (probably had butter on it too). Drank water and unsweetened iced tea = 354 cals, 45 g pro, 12 g carbs, 14 g fat
Totals = 1368 cals, 142 g pro, 74 g carbs, 56 g fat
It was great to socialize with Justin's long-time buddies. I wasn't so excited about eating out though and almost wished that I just drank a shake and had a fruit leather in my car on the way there because I didn't want to go too far off my eating plan. I still chose wisely and didn't eat as much as I possibly could of if I wasn't caring about it. I was a little snobbish too in that I wished I could have cooked the fish myself since I just KNEW the chef would cook it with some gawd-awful soybean oil or hydrogenated margarine. That's why I love going out for sushi and just having the raw fish - I know you can't mess that up too much.
Home at 11 pm, felt a little restless because of the caffeine so didn't fall asleep until about 12 pm.
Wednesday, May 23, 2007
Modified Velocity Diet Day 27 - Kick my butt sprint day
Tuesday's workout (yesterday) was AWESOME. I did a great sprint workout at the track and felt like I was floating when it was all over. See below for all the details.
Despite low cals, when I want to push myself I really can.
I'm glad I ate enough after my workout too, because today I don't feel like I'm in a fog as I do sometimes when I don't eat right after I kill myself training.
Oh, and yes, Aunty Flo (aka PMS) is on they way. That, or I'm pregnant.... ugh, let's not even joke about that. lol.
Cass's diet record Tues May 22, 07. (Sprint and Cardio Only Day)
Good sleep last night. Slept 12 am to 7:30 am.
7:45 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics (normal morning ritual), foam rolled briefly (body wasn't really sore anywhere so didn't need to foam roll long).
Jogged outside with the dogs for 25 mins. Beautiful morning again.
9:00 am - Took greens and supplements = 30 cals, 6 NET carbs
Had a phone meeting at 9:30 am until 10:15 am, so didn't drink shake right away. Normally I would though.
10:15 am - Took 4 fish oil, and Rev-Z (no Se7en, just taking it in PM once a day) = 36 cals, 4 g fat
10:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1.1 tsp olive oil, 1 tsp ground flax, and glucomannan = 239 cals, 34 g pro, 10 g NET carbs (13 - 3 fiber), 7 g fat
I thought I was still hungry after having my shake and I was going to eat a red bell pepper. But, I got busy working on the computer that I didn't get a chance to eat again, and by the time I thought about it again, I didn't feel like eating anymore. It's true that you have to give yourself at least 20 mins after eating before you decide if you're really still hungry.
Worked on computer all day. But, took breaks every 30 mins to an hour to play with the dog outside. Each time I threw the ball to him I would do burpees or jumping jacks or other plyo exercises until he brought the ball back to me (sometimes it was a little too long, so I helped him find the ball when it got lost… ). This kept me feeling energized all day and stopped me from eating when it wasn't technically "time yet".
12:15 pm: Shake #2 (made in blender): 1 scoops Dymatize whey, 6 frozen strawberries, 15 g whole natural almonds, 1 tsp ground flax, and glucomannan = 200 cals, 26 g pro (some from almonds), 8 g NET carbs (13 - 5 fiber), 7 g fat
3:15 pm: Shake #3 (made in blender): 1 scoops LC Metabolic Drive, 3 frozen strawberries, 1 tsp olive oil, 1 tsp ground flax, and glucomannan =168 cals, 20 g pro (some from almonds), 4 g NET carbs (6 - 4 fiber), 8 g fat
Also had 1/4 red bell pepper and some pureed broccoli = 20 cals, 5 g carbs
5:30 pm Shake #4 (pre-workout… but first, had to clean up the garbage bag that my dog destroyed in the front lawn when I wasn't looking… grr): 1 scoop Dymatize Whey, 1/4 cup frozen blueberries, 1 tbsp hemp seeds and glucomannan = 169 cals, 25 g pro, 6 g NET carbs, 5 g fat
6:50 pm to 8:35 pm - CARDIO TIME/Sprints and bike!
Biked over to the high school track on my rusty old mountain bike. It took me 1/2 hour to get there with constant peddling. Once I got there I thought I wasn't going to be able to do my sprint workout because I was a bit hypoglycemic, however, I pushed myself hard and actually ended up having a great workout. After a 10 min warm-up of walking/jogging, I sprinted the straights (100 m) and walked the curves for 8 laps. It was awesome! Then, stretched quickly and got back on my bike to go home. The ride back was a little slower because I was fried. Plus, the pain in my back from riding sucked the energy out of me (I've got a spondylolithesis on L5, so biking is really a pain in the…back). I got home at 8:25 pm and then proceeded to take out all the trash for garbage day tomorrow. We had a lot of bags because of all the cleaning we did this past weekend. All-in-all, it took another 10 mins to get this all accomplished and I made it harder by sprinted back up the long driveway after every load. I WAS POOPED.
That makes a good solid 2 HOURS of cardio today, and that's not no long-slow duration cardio either! Nice!
Had a shower and then proceeded to eat whatever I wanted because I had done such a crazy hard workout. I really didn't eat that poorly, but I did indulge in one homemade peanut butter cookie that my roommate had made for the new book. Ingredients were natural PB, Rye Flour, Sugar-free apple juice and spices. It was awesome and I really felt no guilt. All in all, it was about 30 g of carbs.
So, 9:00 pm - Whole food meal: 116 g cooked chicken breast with One Carb Ketchup, 6 fresh blackberries, 1 PB cookie, and 2 small homemade falafel (chick peas and spices), 1/3 cup frozen corn = 575 cals, 53 g pro, 45 g carbs, 20 g fat (from PB)
Totals: 1521 cals, 158 g pro, 103 g carbs, 53 g fat
Despite low cals, when I want to push myself I really can.
I'm glad I ate enough after my workout too, because today I don't feel like I'm in a fog as I do sometimes when I don't eat right after I kill myself training.
Oh, and yes, Aunty Flo (aka PMS) is on they way. That, or I'm pregnant.... ugh, let's not even joke about that. lol.
Cass's diet record Tues May 22, 07. (Sprint and Cardio Only Day)
Good sleep last night. Slept 12 am to 7:30 am.
7:45 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics (normal morning ritual), foam rolled briefly (body wasn't really sore anywhere so didn't need to foam roll long).
Jogged outside with the dogs for 25 mins. Beautiful morning again.
9:00 am - Took greens and supplements = 30 cals, 6 NET carbs
Had a phone meeting at 9:30 am until 10:15 am, so didn't drink shake right away. Normally I would though.
10:15 am - Took 4 fish oil, and Rev-Z (no Se7en, just taking it in PM once a day) = 36 cals, 4 g fat
10:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1.1 tsp olive oil, 1 tsp ground flax, and glucomannan = 239 cals, 34 g pro, 10 g NET carbs (13 - 3 fiber), 7 g fat
I thought I was still hungry after having my shake and I was going to eat a red bell pepper. But, I got busy working on the computer that I didn't get a chance to eat again, and by the time I thought about it again, I didn't feel like eating anymore. It's true that you have to give yourself at least 20 mins after eating before you decide if you're really still hungry.
Worked on computer all day. But, took breaks every 30 mins to an hour to play with the dog outside. Each time I threw the ball to him I would do burpees or jumping jacks or other plyo exercises until he brought the ball back to me (sometimes it was a little too long, so I helped him find the ball when it got lost… ). This kept me feeling energized all day and stopped me from eating when it wasn't technically "time yet".
12:15 pm: Shake #2 (made in blender): 1 scoops Dymatize whey, 6 frozen strawberries, 15 g whole natural almonds, 1 tsp ground flax, and glucomannan = 200 cals, 26 g pro (some from almonds), 8 g NET carbs (13 - 5 fiber), 7 g fat
3:15 pm: Shake #3 (made in blender): 1 scoops LC Metabolic Drive, 3 frozen strawberries, 1 tsp olive oil, 1 tsp ground flax, and glucomannan =168 cals, 20 g pro (some from almonds), 4 g NET carbs (6 - 4 fiber), 8 g fat
Also had 1/4 red bell pepper and some pureed broccoli = 20 cals, 5 g carbs
5:30 pm Shake #4 (pre-workout… but first, had to clean up the garbage bag that my dog destroyed in the front lawn when I wasn't looking… grr): 1 scoop Dymatize Whey, 1/4 cup frozen blueberries, 1 tbsp hemp seeds and glucomannan = 169 cals, 25 g pro, 6 g NET carbs, 5 g fat
6:50 pm to 8:35 pm - CARDIO TIME/Sprints and bike!
Biked over to the high school track on my rusty old mountain bike. It took me 1/2 hour to get there with constant peddling. Once I got there I thought I wasn't going to be able to do my sprint workout because I was a bit hypoglycemic, however, I pushed myself hard and actually ended up having a great workout. After a 10 min warm-up of walking/jogging, I sprinted the straights (100 m) and walked the curves for 8 laps. It was awesome! Then, stretched quickly and got back on my bike to go home. The ride back was a little slower because I was fried. Plus, the pain in my back from riding sucked the energy out of me (I've got a spondylolithesis on L5, so biking is really a pain in the…back). I got home at 8:25 pm and then proceeded to take out all the trash for garbage day tomorrow. We had a lot of bags because of all the cleaning we did this past weekend. All-in-all, it took another 10 mins to get this all accomplished and I made it harder by sprinted back up the long driveway after every load. I WAS POOPED.
That makes a good solid 2 HOURS of cardio today, and that's not no long-slow duration cardio either! Nice!
Had a shower and then proceeded to eat whatever I wanted because I had done such a crazy hard workout. I really didn't eat that poorly, but I did indulge in one homemade peanut butter cookie that my roommate had made for the new book. Ingredients were natural PB, Rye Flour, Sugar-free apple juice and spices. It was awesome and I really felt no guilt. All in all, it was about 30 g of carbs.
So, 9:00 pm - Whole food meal: 116 g cooked chicken breast with One Carb Ketchup, 6 fresh blackberries, 1 PB cookie, and 2 small homemade falafel (chick peas and spices), 1/3 cup frozen corn = 575 cals, 53 g pro, 45 g carbs, 20 g fat (from PB)
Totals: 1521 cals, 158 g pro, 103 g carbs, 53 g fat
Tuesday, May 22, 2007
Are you a yo-yo dieter?
While working on my new book, I came across an interesting study that shows when women bounce their weight up and down over the course of several years through dieting and overeating, their body weight tends to settle more in their midsections than it did before.
I was wondering if any of the women out there experienced this and if so, I'd love to hear about it.
If you agree, I would put you in my book as an example of a woman that this has happened to. - If you don't want to be in the book (i.e. not your name), we don't have to go there.
Either way, just wanted to hear from ladies on this one.
Thanks!
I was wondering if any of the women out there experienced this and if so, I'd love to hear about it.
If you agree, I would put you in my book as an example of a woman that this has happened to. - If you don't want to be in the book (i.e. not your name), we don't have to go there.
Either way, just wanted to hear from ladies on this one.
Thanks!
Modified Velocity Diet Day 26 - May 21
Cass's diet record Mon May 21, 07. (Light Training Day with more Cardio)
OK sleep last night - my legs were achy and my shoulder was bugging me so I didn't sleep as good as I could. Slept 11:30 am to 7:30 am
Got up, made Justin Breakfast, cleaned the kitchen, took probiotics (normal morning ritual), foam rolled briefly (was tired and didn't feel so peppy). Went outside instead of walking on my treadmill and walked/jogged with the dogs for 40 mins. It was a beautiful morning, so I'm glad I got to enjoy it instead of staring at my wall busting my butt on the treadmill.
9:15 am - Took greens and supplements = 30 cals, 6 NET carbs
9:30 am - Took 4 fish oil, and Rev-Z (no Se7en, I'm cutting back the dose) = 36 cals, 4 g fat
9:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 2 tsp ground flax, 15 g whole natural almonds, and glucomannan = 282 cals, 36 g pro (some from almonds), 12 g NET carbs (18 - 6 fiber), 10 g fat
Worked on computer all morning.
11 am - 1/3 cup corn, 1/4 cup peas = 60 cals, 2 g pro, 13 g NET carbs,
12 pm - 1/2 cup corn, 1/4 cup peas = 80 cals, 2 g pro, 18 g carbs,
(For whatever reason I was just dying to eat peas and corn, so I did. I really absolutely love to eat these, and felt it was better than being in a pissy mood from avoiding something that my body would benefit from just for the sake of eating shakes).
1:20 pm - Shake #2 (in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 2 tsp ground flax, 1 tsp flax oil, and glucomannan = 261 cals, 35 g pro 10 g NET carbs (18 - 6 fiber), 9 g fat
Also had more peas and corn = 60 cals, 2 g pro, 13 g NET carbs,
Drove to PT. Ate 20 g of raisins at 2:30 = 52 cals, 13 g carbs,
Drank BCAAs and then got to gym at 4pm.
Gym workout 4 to 5 pm.
Did 30 mins of quick tri-sets of 25 reps including: DB bench press with single leg DB with RDLs with single arm DB rows. Then, inverted rows with pushups and single leg bench sits. Good cardio on cross-trainer for 25 mins just as planned. (look ma! No hands! i.e. I didn't hold onto the bars…).
5:30 pm: Sushi dinner for whole food meal. 4.5 oz sashimi, bowl of miso soup and 3 pcs red dragon roll, 3 pcs eel roll and 2 pcs rainbow roll = 398 cals, 40 g pro, 35 g carbs, 22 g fat
8 pm- Shake: 1 scoop Dymatize Whey plus 6 strawberries, 1/6 cup almonds and glucomannan = 234 cals, 27 g pro, 9 g carbs, 10 g fat
9 pm - 1 red bell pepper and homemade broccoli soup (I made this containing glucomannan, fresh pureed broccoli, salt, pepper and onions) = 60 cals, 15 g NET carbs,
Totals: 1566 cals, 144 g pro, 144 g carbs, 46 g fat (almost gagged when I saw my carb totals… but it's from peas and corn which aren't even fully digested. So, I'm not too worried, but didn't mean to eat this much… yikes).
** I think I'm getting close to "that time of the month" because I'm displaying all the classic symptoms - probably explains some of my bitchiness this past weekend. In a way I do hope I have it, but in a way not. I'll just wait and see I guess.
OK sleep last night - my legs were achy and my shoulder was bugging me so I didn't sleep as good as I could. Slept 11:30 am to 7:30 am
Got up, made Justin Breakfast, cleaned the kitchen, took probiotics (normal morning ritual), foam rolled briefly (was tired and didn't feel so peppy). Went outside instead of walking on my treadmill and walked/jogged with the dogs for 40 mins. It was a beautiful morning, so I'm glad I got to enjoy it instead of staring at my wall busting my butt on the treadmill.
9:15 am - Took greens and supplements = 30 cals, 6 NET carbs
9:30 am - Took 4 fish oil, and Rev-Z (no Se7en, I'm cutting back the dose) = 36 cals, 4 g fat
9:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 2 tsp ground flax, 15 g whole natural almonds, and glucomannan = 282 cals, 36 g pro (some from almonds), 12 g NET carbs (18 - 6 fiber), 10 g fat
Worked on computer all morning.
11 am - 1/3 cup corn, 1/4 cup peas = 60 cals, 2 g pro, 13 g NET carbs,
12 pm - 1/2 cup corn, 1/4 cup peas = 80 cals, 2 g pro, 18 g carbs,
(For whatever reason I was just dying to eat peas and corn, so I did. I really absolutely love to eat these, and felt it was better than being in a pissy mood from avoiding something that my body would benefit from just for the sake of eating shakes).
1:20 pm - Shake #2 (in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 2 tsp ground flax, 1 tsp flax oil, and glucomannan = 261 cals, 35 g pro 10 g NET carbs (18 - 6 fiber), 9 g fat
Also had more peas and corn = 60 cals, 2 g pro, 13 g NET carbs,
Drove to PT. Ate 20 g of raisins at 2:30 = 52 cals, 13 g carbs,
Drank BCAAs and then got to gym at 4pm.
Gym workout 4 to 5 pm.
Did 30 mins of quick tri-sets of 25 reps including: DB bench press with single leg DB with RDLs with single arm DB rows. Then, inverted rows with pushups and single leg bench sits. Good cardio on cross-trainer for 25 mins just as planned. (look ma! No hands! i.e. I didn't hold onto the bars…).
5:30 pm: Sushi dinner for whole food meal. 4.5 oz sashimi, bowl of miso soup and 3 pcs red dragon roll, 3 pcs eel roll and 2 pcs rainbow roll = 398 cals, 40 g pro, 35 g carbs, 22 g fat
8 pm- Shake: 1 scoop Dymatize Whey plus 6 strawberries, 1/6 cup almonds and glucomannan = 234 cals, 27 g pro, 9 g carbs, 10 g fat
9 pm - 1 red bell pepper and homemade broccoli soup (I made this containing glucomannan, fresh pureed broccoli, salt, pepper and onions) = 60 cals, 15 g NET carbs,
Totals: 1566 cals, 144 g pro, 144 g carbs, 46 g fat (almost gagged when I saw my carb totals… but it's from peas and corn which aren't even fully digested. So, I'm not too worried, but didn't mean to eat this much… yikes).
** I think I'm getting close to "that time of the month" because I'm displaying all the classic symptoms - probably explains some of my bitchiness this past weekend. In a way I do hope I have it, but in a way not. I'll just wait and see I guess.
Monday, May 21, 2007
Modified Velocity Diet Day 25 - May 20
I can't believe I've been doing this for a little over three weeks. Time sure does fly. The plan is to carry this out until at least this Friday and then see where I've gotten. So far, I'm still the same weight and I've been able to maintain the 1'' loss of my waist. Nothing spectacular, but it's still progress in the right direction.
This weekend was good. I stayed right on track with food and exercised a lot (mostly housework, but that's better than sitting all day, like I do during the week).
I've got a lot on my plate this week, so I just hope that I can keep my head on straight and focus depite the low cal level I'm putting myself at.
My plan for training this week is to do a little less weight training (40 mins max) and increase my cardio to at least 45 mins - 1 hour total each day. For today, Monday, I already walked about 40 mins so will do 30-40 mins of weights later this afternoon and then at least 25 mins of cardio (probably light sprints and walking on the gym treadmill).
Here is my record from yesterday. I was quite bitchy and brain dead this day... not fun.
Cass's diet record Sun May 20, 07. (Cardio Only Day)
Good sleep last night. Slept 12:30 am to 8:30 am
8:30 am - After getting up, walked fast on my treadmill, with incline for 20 mins. Good workout. Heart was pumping and felt great.
9:25 am - Took greens and supplements = 30 cals, 6 NET carbs
9:45 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
9:50 am - Drank first shake of day (made in blender): 1 1/2 scoops Low Carb Metabolic Drive, 10 frozen strawberries, 1 Tbsp ground flax and glucomannan = 226 cals, 32 g pro, 11 g NET carbs (16 - 5 fiber), 6 g fat
Justin and I went to Costco and Home Depot to get morning errands done and pick up new shelving for the basement.
Home at 12 noon and had to eat again - Shake #2: 1 scoop Low Carb Metabolic Drive, 5 frozen strawberries, 1 Tbsp ground flax and glucomannan = 186 cals, 26 g pro, 7 g NET carbs , 6 g fat
Also had 75 g fresh blackberries = 40 cals, 9 g NET carbs
We worked in the basement most of the afternoon building shelves. I was cranky and nasty to Justin… side effect of low cals and stress. Don't like being this way.
The whole time we were doing this, our other roomies were brewing beer, hanging out in the sun and grilling. Justin had to join them, but I just didn't feel social. I hung out a bit, but really wasn't in the mood to be there long. Is this what the attainment of a lean body composition is all about? I remember having these shitty days when I dieted hard before and always wondered why I did that to myself. Oh well, the only way you understand something totally is if you engage in it yourself (referring to dieting hard to lose body fat fast).
3:15 pm - Shake # 3: 1 1/2 scoops Low Carb Metabolic Drive, 5 frozen strawberries, 75 g blackberries, 1 Tbsp hemp seeds, 10 g almonds and glucomannan = 266 cals, 30 g pro, 14 g NET carbs , 10 g fat
Took 4 more fish oil = 36 cals, 4 g fat
Worked in basement more. No sitting. All standing.
6:10 pm - Workout at home time: Foam rolled, abs, push-ups, lunges, hip lifts, bridges, rotator cuff work. Then, walked on treadmill from 6:30 to 7:00 pm. Great workout. I was a little hypoglycemic though during the walk and by the end I thought I was going to fall off the treadmill -not cool
Showered, made dinner.
7:20 pm - Whole food meal (at leftovers to get them out of the fridge and ate the creamed gluco-caulifower I just made): 2.75 oz salmon fillet, 1.45 oz grilled chicken breast with 1 tbsp Carb One Ketchup, 75 g brown rice with 1 tsp canola oil, 100 g plain low-fat yogurt with cucumbers and dill (sounds weird, but tastes awesome), 1 cup cauliflower = 352 cals, 37 g protein, 24 g carbs, 12 g fat
10 pm - Red bell pepper and more cauliflower = 50 cals, 2 g pro, 10 g carbs,
Totals: 1176 cals, 127 g pro, 72 g carbs, 42 g fat
Bed at 11 pm
This weekend was good. I stayed right on track with food and exercised a lot (mostly housework, but that's better than sitting all day, like I do during the week).
I've got a lot on my plate this week, so I just hope that I can keep my head on straight and focus depite the low cal level I'm putting myself at.
My plan for training this week is to do a little less weight training (40 mins max) and increase my cardio to at least 45 mins - 1 hour total each day. For today, Monday, I already walked about 40 mins so will do 30-40 mins of weights later this afternoon and then at least 25 mins of cardio (probably light sprints and walking on the gym treadmill).
Here is my record from yesterday. I was quite bitchy and brain dead this day... not fun.
Cass's diet record Sun May 20, 07. (Cardio Only Day)
Good sleep last night. Slept 12:30 am to 8:30 am
8:30 am - After getting up, walked fast on my treadmill, with incline for 20 mins. Good workout. Heart was pumping and felt great.
9:25 am - Took greens and supplements = 30 cals, 6 NET carbs
9:45 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
9:50 am - Drank first shake of day (made in blender): 1 1/2 scoops Low Carb Metabolic Drive, 10 frozen strawberries, 1 Tbsp ground flax and glucomannan = 226 cals, 32 g pro, 11 g NET carbs (16 - 5 fiber), 6 g fat
Justin and I went to Costco and Home Depot to get morning errands done and pick up new shelving for the basement.
Home at 12 noon and had to eat again - Shake #2: 1 scoop Low Carb Metabolic Drive, 5 frozen strawberries, 1 Tbsp ground flax and glucomannan = 186 cals, 26 g pro, 7 g NET carbs , 6 g fat
Also had 75 g fresh blackberries = 40 cals, 9 g NET carbs
We worked in the basement most of the afternoon building shelves. I was cranky and nasty to Justin… side effect of low cals and stress. Don't like being this way.
The whole time we were doing this, our other roomies were brewing beer, hanging out in the sun and grilling. Justin had to join them, but I just didn't feel social. I hung out a bit, but really wasn't in the mood to be there long. Is this what the attainment of a lean body composition is all about? I remember having these shitty days when I dieted hard before and always wondered why I did that to myself. Oh well, the only way you understand something totally is if you engage in it yourself (referring to dieting hard to lose body fat fast).
3:15 pm - Shake # 3: 1 1/2 scoops Low Carb Metabolic Drive, 5 frozen strawberries, 75 g blackberries, 1 Tbsp hemp seeds, 10 g almonds and glucomannan = 266 cals, 30 g pro, 14 g NET carbs , 10 g fat
Took 4 more fish oil = 36 cals, 4 g fat
Worked in basement more. No sitting. All standing.
6:10 pm - Workout at home time: Foam rolled, abs, push-ups, lunges, hip lifts, bridges, rotator cuff work. Then, walked on treadmill from 6:30 to 7:00 pm. Great workout. I was a little hypoglycemic though during the walk and by the end I thought I was going to fall off the treadmill -not cool
Showered, made dinner.
7:20 pm - Whole food meal (at leftovers to get them out of the fridge and ate the creamed gluco-caulifower I just made): 2.75 oz salmon fillet, 1.45 oz grilled chicken breast with 1 tbsp Carb One Ketchup, 75 g brown rice with 1 tsp canola oil, 100 g plain low-fat yogurt with cucumbers and dill (sounds weird, but tastes awesome), 1 cup cauliflower = 352 cals, 37 g protein, 24 g carbs, 12 g fat
10 pm - Red bell pepper and more cauliflower = 50 cals, 2 g pro, 10 g carbs,
Totals: 1176 cals, 127 g pro, 72 g carbs, 42 g fat
Bed at 11 pm
Sunday, May 20, 2007
Modified Velocity Diet Day 24 - May 19
Cass's diet record Sat May 19, 07. (Training Day)
Good sleep last night. Slept 1 pm to 9:30 am
Justin and I got to sleep in again this morning because it was Saturday and we could.
For some reason I decided that it would be a good idea to get Justin to teach me to mow the 1 acre of lawn we have with the HUGE lawnmower he owns. I've mowed before, but, since Justin is OBSESSED with the lawn, he only lets me mow the back so no one will see that the pattern I laid wasn't as straight as it should be. Since the lawnmower is so big, it is very hard to maneuver and hurts my hands as I'm driving it. The thing is just a beast. All in all, it took me a 1/2 hour to mow the lawn, and I felt so guilty as I was mowing because I know how much Justin likes it to be perfect, so I swear, I went over the thing twice just to make sure I didn't miss anything. Anyhow, it was a good cardio session versus walking on my treadmill and staring at the wall (my treadmill faces a concrete wall. Not too exciting).
10:35 am - Took greens and supplements = 30 cals, 6 NET carbs
10:50 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
10:50 am - Drank first shake of day (made in blender): 1 1/2 scoops Whey Hydrolysate, 45 g fresh raspberries, 1 tsp ground flax and glucomannan = 200 cals, 35 g pro, 6 g NET carbs (10 - 4 fiber), 4 g fat
Stomach was good again this morning.
After mowing the lawn, I had about 15 g of raisins, drank my BCAAs and Justin and I went to the gym = 44 cals, 11 g carbs,
Gym workout 1 pm to 2 pm:
Dynamic warm-up and abs (no rest between sets below;)
A1) Horizontal cable wood chops for abs: 3 sets, 20 reps each side, 50 lbs
A2) Standing single arm cable row and squat: 3 sets, 15 reps, 40 lbs each side
B1) Bulgarians: 4 reps, 12 reps each leg, 25 DBs in each hand
B2) Single Arm Flat DB Bench Press: 4 sets, 12 reps each arm, 30 lbs
C1) Incline Bench Press: 4 sets, 10 reps, 60 lbs
C2) T-bar rows: 4 sets, 10 reps, 45 lbs
D1, 2) Decline bicep curls, Tricep kickbacks: 2 sets, 15 reps for the burn
10 mins crosstrainer
** was feeling kinda shitty for this workout, probably due to the fact that my cals were so low yesterday and are so far today.
Justin and I went from the gym to Ted's Bison Steakhouse for lunch, but I really couldn't eat anything. I looked through the menu and everything turned me off. I didn't want to eat something because I was frustrated that I hadn't lost a lb or any inches in my last measurement. Plus, as I looked around the restaurant I was disgusted by all the obese people scarffing down cheese covered French fries, onion rings and overly huge salads covered in gobs of soybean oil and sugar salad dressings. So, I drank sugar-free ice tea and just watched Justin eat. I realize this was a bit dysfunctional, but I wasn't interested in eating anything. Justin was mad that I did this, but he got over it.
We finished lunch at 3 pm and when I got back to our car, I drank a scoop of Whey that I had brought with me just in case and had a fruit and nut bar (Cliff bar nectar: 160 cals, 4 pro. 27 g carbs, 4 g fiber, 6 g fat). = 250 cals, 26 g pro, 23 g carbs, 6 g fat
Came home, had a quick nap and did more cleaning.
5 pm - At home, blender shake: 1 scoop LC MD, 20 g raspberries, 1 tsp ground flax, glucomannan =119 cals, 20 g pro, 3 g carbs, 3 g fat
Worked in the basement cleaning etc, and then had dinner at 7:30 pm
7:30 pm - Whole food meal: 6 oz sushi grade tuna with wasabi sauce, 1/2 cup peas anc corn, 1/2 cup spinach = 274 cals, 40 g pro, 15 g carbs, 6 g fat
Went outside from 7:45 to 8:30 and finally planted my sunflowers seeds that I had pre-sprouted this week in the house.
9:30 pm - hungry again so had a shake of 1 scoop LC MD plus 1 tsp ground flax = 106 cals, 20 g pro, 2 g carbs, 2 g fat
Also had peas and corn (I wrote a story my first year in University about how much I love peas…) and took 4 more fish oil = 96 cals, 2 g pro, 13 g carbs, 4 g fat
11:00 pm - Mixed veg (brocc, caul, red bell peppers, peas) = 40 cals, 10 g carbs,
Totals: 1200 cals, 143 g pro, 89 g carbs, 30 g fat
I was so lethargic and bitchy today - I don't like being like this. Probably a sign that I wasn't eating enough - BUT, that also is the tell-tale sign for a woman that she's at the lowest level of cals needed to produce weight loss.
Good sleep last night. Slept 1 pm to 9:30 am
Justin and I got to sleep in again this morning because it was Saturday and we could.
For some reason I decided that it would be a good idea to get Justin to teach me to mow the 1 acre of lawn we have with the HUGE lawnmower he owns. I've mowed before, but, since Justin is OBSESSED with the lawn, he only lets me mow the back so no one will see that the pattern I laid wasn't as straight as it should be. Since the lawnmower is so big, it is very hard to maneuver and hurts my hands as I'm driving it. The thing is just a beast. All in all, it took me a 1/2 hour to mow the lawn, and I felt so guilty as I was mowing because I know how much Justin likes it to be perfect, so I swear, I went over the thing twice just to make sure I didn't miss anything. Anyhow, it was a good cardio session versus walking on my treadmill and staring at the wall (my treadmill faces a concrete wall. Not too exciting).
10:35 am - Took greens and supplements = 30 cals, 6 NET carbs
10:50 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
10:50 am - Drank first shake of day (made in blender): 1 1/2 scoops Whey Hydrolysate, 45 g fresh raspberries, 1 tsp ground flax and glucomannan = 200 cals, 35 g pro, 6 g NET carbs (10 - 4 fiber), 4 g fat
Stomach was good again this morning.
After mowing the lawn, I had about 15 g of raisins, drank my BCAAs and Justin and I went to the gym = 44 cals, 11 g carbs,
Gym workout 1 pm to 2 pm:
Dynamic warm-up and abs (no rest between sets below;)
A1) Horizontal cable wood chops for abs: 3 sets, 20 reps each side, 50 lbs
A2) Standing single arm cable row and squat: 3 sets, 15 reps, 40 lbs each side
B1) Bulgarians: 4 reps, 12 reps each leg, 25 DBs in each hand
B2) Single Arm Flat DB Bench Press: 4 sets, 12 reps each arm, 30 lbs
C1) Incline Bench Press: 4 sets, 10 reps, 60 lbs
C2) T-bar rows: 4 sets, 10 reps, 45 lbs
D1, 2) Decline bicep curls, Tricep kickbacks: 2 sets, 15 reps for the burn
10 mins crosstrainer
** was feeling kinda shitty for this workout, probably due to the fact that my cals were so low yesterday and are so far today.
Justin and I went from the gym to Ted's Bison Steakhouse for lunch, but I really couldn't eat anything. I looked through the menu and everything turned me off. I didn't want to eat something because I was frustrated that I hadn't lost a lb or any inches in my last measurement. Plus, as I looked around the restaurant I was disgusted by all the obese people scarffing down cheese covered French fries, onion rings and overly huge salads covered in gobs of soybean oil and sugar salad dressings. So, I drank sugar-free ice tea and just watched Justin eat. I realize this was a bit dysfunctional, but I wasn't interested in eating anything. Justin was mad that I did this, but he got over it.
We finished lunch at 3 pm and when I got back to our car, I drank a scoop of Whey that I had brought with me just in case and had a fruit and nut bar (Cliff bar nectar: 160 cals, 4 pro. 27 g carbs, 4 g fiber, 6 g fat). = 250 cals, 26 g pro, 23 g carbs, 6 g fat
Came home, had a quick nap and did more cleaning.
5 pm - At home, blender shake: 1 scoop LC MD, 20 g raspberries, 1 tsp ground flax, glucomannan =119 cals, 20 g pro, 3 g carbs, 3 g fat
Worked in the basement cleaning etc, and then had dinner at 7:30 pm
7:30 pm - Whole food meal: 6 oz sushi grade tuna with wasabi sauce, 1/2 cup peas anc corn, 1/2 cup spinach = 274 cals, 40 g pro, 15 g carbs, 6 g fat
Went outside from 7:45 to 8:30 and finally planted my sunflowers seeds that I had pre-sprouted this week in the house.
9:30 pm - hungry again so had a shake of 1 scoop LC MD plus 1 tsp ground flax = 106 cals, 20 g pro, 2 g carbs, 2 g fat
Also had peas and corn (I wrote a story my first year in University about how much I love peas…) and took 4 more fish oil = 96 cals, 2 g pro, 13 g carbs, 4 g fat
11:00 pm - Mixed veg (brocc, caul, red bell peppers, peas) = 40 cals, 10 g carbs,
Totals: 1200 cals, 143 g pro, 89 g carbs, 30 g fat
I was so lethargic and bitchy today - I don't like being like this. Probably a sign that I wasn't eating enough - BUT, that also is the tell-tale sign for a woman that she's at the lowest level of cals needed to produce weight loss.
Saturday, May 19, 2007
Modified Velocity Diet Day 23 - May 18
Cass's diet record Fri May 18, 07. (Cardio only day)
Good sleep last night. Slept 12 to 7:40 am
Justin and I got to sleep in until 7:40 am this morning because he had to visit a supplier for work, and they didn't open until 9 am. At 7:50, went upstairs and made Justin his morning shake. Then, cleaned the kitchen for 20 mins and went back downstairs to foam roll and stretch then walk on treadmill.
Walked on treadmill for 30 mins at a high speed and high incline. At first, when I was walking I tried to multi-task and read a book. But, once I dropped the book and it went flying off the treadmill, I gave up on that idea. Good walk. Lots of sweat.
9:35 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
10:00 am - Drank first shake of day (made in blender): 1 1/2 scoops Whey Hydrolysate, 15 g dry oats, 1 tsp ground flax and glucomannan = 210 cals, 37 g pro, 11 g NET carbs (9 - 6 fiber), 2 g fat
Stomach was good this morning. Drank lots of water and got hungry at 1 pm
1 pm - Drank shake #2: 1 1/2 Scoop Dymatize Whey Elite with 1 tsp ground flax and 1 tbsp Hemp seeds, glucomannan = 218 cals, 37 g pro, 4 g carbs, 6 g fat
1:45 - drove to PT, 1 hr appt. Drove to get body measurements done, still the same. Not happy, but not really mad… kind of. I was supposed to go train right after this, but I forgot to grab my gym clothes on the way out the door, so it was back home to get some work done. Home at 5 pm
3:40 pm - Had 1/3 fruit leather because feeling really light headed = 36 cals, 4 g carbs,
5 pm - Drank shake #3: 1 1/2 scoops LC Metabolic Drive, 16 g raisins, 1 tsp ground flax, glucomannan = 225 cals, 31 g pro, 14 g carbs, 5 g fat (Took 2 flameout as well)
7 pm - ate a bowl of shredded broccoli with 1 tbsp olive oil and red wine vinegar = 167 cals, 8 g carbs, 15 g fat
Worked on computer from 5 to 9:30 pm. Got a lot done, but was so sick of sitting and was VERY hungry. However, I pushed myself to walk for 20 mins fast on treadmill with an incline from 9:40 to 10 pm
10:30 pm - 1 1/2 scoops Dymatize Whey with 30 g raspberries, 1 tsp ground flax, glucomannan = 187 cals, 35 g pro, 5 g carbs, 3 g fat
11 pm = 1/3 cup peas and 1/4 corn = 50 cals, 2 g pro, 10 g carbs, 0 g fat
Watched Pirates of the Caribbean 2 from 10 to 12:30 am. Johnny Depp is so funny.
Totals: 1131 cals, 142 g pro, 62 g carbs, 35 g fat (Right on spot for a non-weight training day)
Good sleep last night. Slept 12 to 7:40 am
Justin and I got to sleep in until 7:40 am this morning because he had to visit a supplier for work, and they didn't open until 9 am. At 7:50, went upstairs and made Justin his morning shake. Then, cleaned the kitchen for 20 mins and went back downstairs to foam roll and stretch then walk on treadmill.
Walked on treadmill for 30 mins at a high speed and high incline. At first, when I was walking I tried to multi-task and read a book. But, once I dropped the book and it went flying off the treadmill, I gave up on that idea. Good walk. Lots of sweat.
9:35 am - Took greens and supplements = 30 cals, 6 NET carbs
10:00 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
10:00 am - Drank first shake of day (made in blender): 1 1/2 scoops Whey Hydrolysate, 15 g dry oats, 1 tsp ground flax and glucomannan = 210 cals, 37 g pro, 11 g NET carbs (9 - 6 fiber), 2 g fat
Stomach was good this morning. Drank lots of water and got hungry at 1 pm
1 pm - Drank shake #2: 1 1/2 Scoop Dymatize Whey Elite with 1 tsp ground flax and 1 tbsp Hemp seeds, glucomannan = 218 cals, 37 g pro, 4 g carbs, 6 g fat
1:45 - drove to PT, 1 hr appt. Drove to get body measurements done, still the same. Not happy, but not really mad… kind of. I was supposed to go train right after this, but I forgot to grab my gym clothes on the way out the door, so it was back home to get some work done. Home at 5 pm
3:40 pm - Had 1/3 fruit leather because feeling really light headed = 36 cals, 4 g carbs,
5 pm - Drank shake #3: 1 1/2 scoops LC Metabolic Drive, 16 g raisins, 1 tsp ground flax, glucomannan = 225 cals, 31 g pro, 14 g carbs, 5 g fat (Took 2 flameout as well)
7 pm - ate a bowl of shredded broccoli with 1 tbsp olive oil and red wine vinegar = 167 cals, 8 g carbs, 15 g fat
Worked on computer from 5 to 9:30 pm. Got a lot done, but was so sick of sitting and was VERY hungry. However, I pushed myself to walk for 20 mins fast on treadmill with an incline from 9:40 to 10 pm
10:30 pm - 1 1/2 scoops Dymatize Whey with 30 g raspberries, 1 tsp ground flax, glucomannan = 187 cals, 35 g pro, 5 g carbs, 3 g fat
11 pm = 1/3 cup peas and 1/4 corn = 50 cals, 2 g pro, 10 g carbs, 0 g fat
Watched Pirates of the Caribbean 2 from 10 to 12:30 am. Johnny Depp is so funny.
Totals: 1131 cals, 142 g pro, 62 g carbs, 35 g fat (Right on spot for a non-weight training day)
Friday, May 18, 2007
Modified Velocity Diet Day 22 - May 17
Cass's diet record Thurs May 17, 07. (Training Day)
OK sleep last night. Slept from 11:30 pm to 7:15 am.
Was woken up at 6:50 am by Justin getting ready for work, but I just didn't want to get out of bed just yet, so I asked him to make his own breakfast so I could sleep in a bit longer. He wasn't happy….
Got up finally at 7:40 am, had probiotics and foam rolled quickly because I had to be out the door by 8:20am. Weighed myself and was 129 lbs. Not sure what to think about this because I've definitely leaned out.
8:00 am - Took greens and supplements = 30 cals, 6 NET carbs
8:15 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
8:35 am - Drank first shake of day (made in blender) while driving: 1 1/2 scoops Dorian Yates Propeptide with 1/6 cup whole natural almonds, 1 tsp ground flax and glucomannan = 238 cals, 34 g pro, 3 g NET carbs (9 - 6 fiber), 10 g fat
Note: Realized this AM that I need to stop drinking the casein and whey concentrate proteins (like DY PP) because right after drinking this, my stomach would NOT stop talking to me and it got bloated. I have a history of stomach ailments and I know I'm lactose intolerant. Lately my GI tract has been giving me a whole lot of trouble (hence the GI appt yesterday), so for the remainder of my 8 shake days, I'll switch to a pure whey hydrolysate, the LC MD by Biotest and I just bought Dymatize whey with lactase already in it. That should help reduce the bloating and tummy issues.
Had physical therapy tx for shoulder and knee. Then, drove around doing errands and got to gym at 11:15.
At 10:45 am - Had fruit leather for pre-workout carbs = 36 cals, 9 g carbs
Worked out pretty hard from 11:15 am to 12:20 pm
Did 15 min of warmup and Dynamic stretching.
A1) Push Press: 4 sets, 10 reps, 65 lbs
A2) Front Squat (no rest between PP and FS. 60 sec rest between combined ex's): 4 sets, 12 reps, 65 lbs
B1) Seated neutral grip shoulder press: 3 sets, 12 reps, 20 lbs each hand
B2) Reverse Lunges: 3 sets, 12 reps, 20 lbs each hand
B3) Weighted Decline Russian Twists: 10 lbs
C1) Lateral raises: 3 sets, 15 reps, 10 lbs each hand
C2) 1 arm DB row: 3 sets, 12 reps, 30 lbs
C3) Reverse Crunch
D1) Tricep kickback, Preacher curl, Prisoner squats (quick giant set as a finisher): 2 sets
12:30 pm - 1 scoop Whey hydro (mixed in shaker while driving… it got pretty messy in my car) and 1 fruit leather =136 cals, 24 g pro, 10 g carbs, 0 g fat (I would have preferred if there was fiber in this or some flax oil to slow nutrient absorption a little)
Drove around after gym to pick up groceries for book cooking tonight. Took about an hour.
2:15 pm - Whole food meal at home: 150 g grilled chicken breast, 2 small corn of cob, 20 g whole natural almonds = 443 cals, 50 g pro (some pro from corn and almonds), 36 g NET carbs, 11 g fat
Totals so far: 931 cals, 108 g pro, 64 g carbs, 27 g fat
4:00 pm - went in kitchen and my roomie was making food for the book. She made broccoli slaw and a yogurt cucumber snack. I tested them out because I was hungry ** should have just had another shake (about 1/4 cup plain low fat yogurt, 1 cucumber, 1 tsp olive oil, 1/2 red bell pepper) = 97 cals 4 g pro, 9 g carbs, 5 g fat
5:00 pm - had to eat because my brain was shutting off: 1 1/2 scoop Dymatize Whey Banana Smoothie with 1/6 cup almonds and 50 g fresh raspberries = 270 cals, 38 g pro (some from almonds), 7 g carbs, 10 g fat (Also had 2 fish oil)
Felt good after eating this.
Totals: 1298 cals, 150 g pro, 80 g carbs, 42 g fat
6:30 pm - Lost control and ate a medium bowl of broccoli slaw made with carrots, red bell peppers, zucchini, onion and olive oil = 175 cals, 10 g NET carbs, 15 g fat Then,,, almost ate an entire breast of chicken, but stopped after chewing one bite.. felt guilty
8:45 pm - 1 1/2 scoops LC Whey with Sugar Free Raspberry Flavor and 10 g almonds = 210 cals, 36 g pro, 3 g carbs, 5 g fat
9:15 pm - had another scoop of Whey = 100 cals, 21 pro, 1 carb, 1 fat
Totals: 1790 cals, 211 g pro, 94 g carbs, 61g fat
My calories are largely derived from vegetables and protein, so I'm OK with this day… I just really needed to eat because my brain was shutting down frequently due to stress of work. BCAAs are definitely a savior though to prevent me from TOTALLY losing it.
OK sleep last night. Slept from 11:30 pm to 7:15 am.
Was woken up at 6:50 am by Justin getting ready for work, but I just didn't want to get out of bed just yet, so I asked him to make his own breakfast so I could sleep in a bit longer. He wasn't happy….
Got up finally at 7:40 am, had probiotics and foam rolled quickly because I had to be out the door by 8:20am. Weighed myself and was 129 lbs. Not sure what to think about this because I've definitely leaned out.
8:00 am - Took greens and supplements = 30 cals, 6 NET carbs
8:15 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat
8:35 am - Drank first shake of day (made in blender) while driving: 1 1/2 scoops Dorian Yates Propeptide with 1/6 cup whole natural almonds, 1 tsp ground flax and glucomannan = 238 cals, 34 g pro, 3 g NET carbs (9 - 6 fiber), 10 g fat
Note: Realized this AM that I need to stop drinking the casein and whey concentrate proteins (like DY PP) because right after drinking this, my stomach would NOT stop talking to me and it got bloated. I have a history of stomach ailments and I know I'm lactose intolerant. Lately my GI tract has been giving me a whole lot of trouble (hence the GI appt yesterday), so for the remainder of my 8 shake days, I'll switch to a pure whey hydrolysate, the LC MD by Biotest and I just bought Dymatize whey with lactase already in it. That should help reduce the bloating and tummy issues.
Had physical therapy tx for shoulder and knee. Then, drove around doing errands and got to gym at 11:15.
At 10:45 am - Had fruit leather for pre-workout carbs = 36 cals, 9 g carbs
Worked out pretty hard from 11:15 am to 12:20 pm
Did 15 min of warmup and Dynamic stretching.
A1) Push Press: 4 sets, 10 reps, 65 lbs
A2) Front Squat (no rest between PP and FS. 60 sec rest between combined ex's): 4 sets, 12 reps, 65 lbs
B1) Seated neutral grip shoulder press: 3 sets, 12 reps, 20 lbs each hand
B2) Reverse Lunges: 3 sets, 12 reps, 20 lbs each hand
B3) Weighted Decline Russian Twists: 10 lbs
C1) Lateral raises: 3 sets, 15 reps, 10 lbs each hand
C2) 1 arm DB row: 3 sets, 12 reps, 30 lbs
C3) Reverse Crunch
D1) Tricep kickback, Preacher curl, Prisoner squats (quick giant set as a finisher): 2 sets
12:30 pm - 1 scoop Whey hydro (mixed in shaker while driving… it got pretty messy in my car) and 1 fruit leather =136 cals, 24 g pro, 10 g carbs, 0 g fat (I would have preferred if there was fiber in this or some flax oil to slow nutrient absorption a little)
Drove around after gym to pick up groceries for book cooking tonight. Took about an hour.
2:15 pm - Whole food meal at home: 150 g grilled chicken breast, 2 small corn of cob, 20 g whole natural almonds = 443 cals, 50 g pro (some pro from corn and almonds), 36 g NET carbs, 11 g fat
Totals so far: 931 cals, 108 g pro, 64 g carbs, 27 g fat
4:00 pm - went in kitchen and my roomie was making food for the book. She made broccoli slaw and a yogurt cucumber snack. I tested them out because I was hungry ** should have just had another shake (about 1/4 cup plain low fat yogurt, 1 cucumber, 1 tsp olive oil, 1/2 red bell pepper) = 97 cals 4 g pro, 9 g carbs, 5 g fat
5:00 pm - had to eat because my brain was shutting off: 1 1/2 scoop Dymatize Whey Banana Smoothie with 1/6 cup almonds and 50 g fresh raspberries = 270 cals, 38 g pro (some from almonds), 7 g carbs, 10 g fat (Also had 2 fish oil)
Felt good after eating this.
Totals: 1298 cals, 150 g pro, 80 g carbs, 42 g fat
6:30 pm - Lost control and ate a medium bowl of broccoli slaw made with carrots, red bell peppers, zucchini, onion and olive oil = 175 cals, 10 g NET carbs, 15 g fat Then,,, almost ate an entire breast of chicken, but stopped after chewing one bite.. felt guilty
8:45 pm - 1 1/2 scoops LC Whey with Sugar Free Raspberry Flavor and 10 g almonds = 210 cals, 36 g pro, 3 g carbs, 5 g fat
9:15 pm - had another scoop of Whey = 100 cals, 21 pro, 1 carb, 1 fat
Totals: 1790 cals, 211 g pro, 94 g carbs, 61g fat
My calories are largely derived from vegetables and protein, so I'm OK with this day… I just really needed to eat because my brain was shutting down frequently due to stress of work. BCAAs are definitely a savior though to prevent me from TOTALLY losing it.
Welcome to my new blog!
Thank you for visiting my new blog! I will update my Velocity diet experience later this afternoon!
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