Re: Need advice and encouragement

[Guest guest]

,

Have you actually checked your daily calorie intake? Your meals are

similar to mine but you are missing some veggies and only eating 1/2

c. cottage cheese for a meal is really not going to help a lot in the

calorie count. I would count everything you eat for about 3 days in

a row. You might be surprised. I think u r not eating enough.

Do you do cardio 20 min/3x's per week only? I plateaued so started

taking an evening walk 3-4 times per week or doing a 30-40 minute

cardio session on 1 weight day--this really helped things to get

going again.

Hang in there--since you don't have much to loose, it will probably

just go slower than others. I've been told, the more fat you have to

loose--the quicker you see results.

Atkins?? I wouldn't go near it--just my opinion.

Hope this helps,

Donna H.

[Guest guest]

,

Have you actually checked your daily calorie intake? Your meals are

similar to mine but you are missing some veggies and only eating 1/2

c. cottage cheese for a meal is really not going to help a lot in the

calorie count. I would count everything you eat for about 3 days in

a row. You might be surprised. I think u r not eating enough.

Do you do cardio 20 min/3x's per week only? I plateaued so started

taking an evening walk 3-4 times per week or doing a 30-40 minute

cardio session on 1 weight day--this really helped things to get

going again.

Hang in there--since you don't have much to loose, it will probably

just go slower than others. I've been told, the more fat you have to

loose--the quicker you see results.

Atkins?? I wouldn't go near it--just my opinion.

Hope this helps,

Donna H.

[Guest guest]

....

I'm looking at your menu and I'll give it the once over from my perspective.

>Meal 1

>Mypolex Light with H2O, t T. Flax Seed (Added last week 1 heaping

>Tablspoon of Protein Powder)

a tablespoon or teaspoon of flax? I take 2 tablespoons a day. I saw a

difference in my digestion within a day, and I started leaning out within a

week (still have a long way to go, but I could definately tell a diff).

How many grms of protein is in the one heaping teaspoon full of protein

powder? Maybe switch to regular myoplex rather than lite? I hear it has

more sugar. (or is that just the bars?)

>Meal 2

>Protein Bar - no more Balance now Protein Revolution

Again... how much protein and how much carbs? If it's mostly protein,

where's the carb?

>Meal 3

>Tuna fish - 4 oz, ww crackers

sounds pretty good on the tuna, How many whole wheat crackers are you

eating? Are they really whole wheat (hard to find) or are they just

" wheat " ?

>Meal 4

>3/4 c cottage cheese and 6oz Light Yogurt

I'm not sure 6 oz. of yogurt is enough carbs. 6 oz of my yogurt is only 13

carbs. 3/4 cup of cottage cheese is good.

>Meal 5

>Grilled chick w/ salad slice bread/rice

Sounds pretty good... but one slice of whole wheat bread isn't considered a

serving. are you having 1/2 serving of bread *and* 1/2 serving of brown

rice? Is the rice brown?

>Meal 6

>1/2 c Cottage Cheese

Where's your carb? I think it's ok to cut out that last carb of the day to

aid in weight loss, but if you're going to do that, I don't think 1/2 cup of

cottage cheese (13 grms of protein) is enough.

>H20 throughout the day. > 100oz daily!

>

>

>Am I not getting enough food/ Veggies? I am 5'9 " I am not really

>overweight just carrying some extra fat I would like to get rid of.

>MY Bf has always been relatively high. I have never been athletic and

>I would bet money the my BF has never been below 22%.

I wonder if you're not eating enough. I'd check your BMR again, and then

check your calories for a day or 2. Be sure to figure out how many gms of

protein, carbs and fat, and then figure up the % of calories a day each

you're eating. I believe many suggest 40/40/20%. I'm leaning more toward

45/40/15% myself. Or trying anyway.

Also, throw away those damn tanita scales. I've heard nothing but bad stuff

about them. sneeze before you weigh and you're off by 2%. Use a measuring

tape and gauge your progress that way. I've been tracking my bf with my

measurements online at www.biofitness.com There are several online

calculators out there. Don't use them for complete accuracy, but

progression.

Now.. having said all that.... keep up the good work... many ppl dont' see

real progression until the last few weeks. *poke*.. You know that! I know

how frustrating it can be! You want it now!!! I want it now!!! Remember,

nothing good comes easy.

Lana

[Guest guest]

....

I'm looking at your menu and I'll give it the once over from my perspective.

>Meal 1

>Mypolex Light with H2O, t T. Flax Seed (Added last week 1 heaping

>Tablspoon of Protein Powder)

a tablespoon or teaspoon of flax? I take 2 tablespoons a day. I saw a

difference in my digestion within a day, and I started leaning out within a

week (still have a long way to go, but I could definately tell a diff).

How many grms of protein is in the one heaping teaspoon full of protein

powder? Maybe switch to regular myoplex rather than lite? I hear it has

more sugar. (or is that just the bars?)

>Meal 2

>Protein Bar - no more Balance now Protein Revolution

Again... how much protein and how much carbs? If it's mostly protein,

where's the carb?

>Meal 3

>Tuna fish - 4 oz, ww crackers

sounds pretty good on the tuna, How many whole wheat crackers are you

eating? Are they really whole wheat (hard to find) or are they just

" wheat " ?

>Meal 4

>3/4 c cottage cheese and 6oz Light Yogurt

I'm not sure 6 oz. of yogurt is enough carbs. 6 oz of my yogurt is only 13

carbs. 3/4 cup of cottage cheese is good.

>Meal 5

>Grilled chick w/ salad slice bread/rice

Sounds pretty good... but one slice of whole wheat bread isn't considered a

serving. are you having 1/2 serving of bread *and* 1/2 serving of brown

rice? Is the rice brown?

>Meal 6

>1/2 c Cottage Cheese

Where's your carb? I think it's ok to cut out that last carb of the day to

aid in weight loss, but if you're going to do that, I don't think 1/2 cup of

cottage cheese (13 grms of protein) is enough.

>H20 throughout the day. > 100oz daily!

>

>

>Am I not getting enough food/ Veggies? I am 5'9 " I am not really

>overweight just carrying some extra fat I would like to get rid of.

>MY Bf has always been relatively high. I have never been athletic and

>I would bet money the my BF has never been below 22%.

I wonder if you're not eating enough. I'd check your BMR again, and then

check your calories for a day or 2. Be sure to figure out how many gms of

protein, carbs and fat, and then figure up the % of calories a day each

you're eating. I believe many suggest 40/40/20%. I'm leaning more toward

45/40/15% myself. Or trying anyway.

Also, throw away those damn tanita scales. I've heard nothing but bad stuff

about them. sneeze before you weigh and you're off by 2%. Use a measuring

tape and gauge your progress that way. I've been tracking my bf with my

measurements online at www.biofitness.com There are several online

calculators out there. Don't use them for complete accuracy, but

progression.

Now.. having said all that.... keep up the good work... many ppl dont' see

real progression until the last few weeks. *poke*.. You know that! I know

how frustrating it can be! You want it now!!! I want it now!!! Remember,

nothing good comes easy.

Lana

[Guest guest]

....

I'm looking at your menu and I'll give it the once over from my perspective.

>Meal 1

>Mypolex Light with H2O, t T. Flax Seed (Added last week 1 heaping

>Tablspoon of Protein Powder)

a tablespoon or teaspoon of flax? I take 2 tablespoons a day. I saw a

difference in my digestion within a day, and I started leaning out within a

week (still have a long way to go, but I could definately tell a diff).

How many grms of protein is in the one heaping teaspoon full of protein

powder? Maybe switch to regular myoplex rather than lite? I hear it has

more sugar. (or is that just the bars?)

>Meal 2

>Protein Bar - no more Balance now Protein Revolution

Again... how much protein and how much carbs? If it's mostly protein,

where's the carb?

>Meal 3

>Tuna fish - 4 oz, ww crackers

sounds pretty good on the tuna, How many whole wheat crackers are you

eating? Are they really whole wheat (hard to find) or are they just

" wheat " ?

>Meal 4

>3/4 c cottage cheese and 6oz Light Yogurt

I'm not sure 6 oz. of yogurt is enough carbs. 6 oz of my yogurt is only 13

carbs. 3/4 cup of cottage cheese is good.

>Meal 5

>Grilled chick w/ salad slice bread/rice

Sounds pretty good... but one slice of whole wheat bread isn't considered a

serving. are you having 1/2 serving of bread *and* 1/2 serving of brown

rice? Is the rice brown?

>Meal 6

>1/2 c Cottage Cheese

Where's your carb? I think it's ok to cut out that last carb of the day to

aid in weight loss, but if you're going to do that, I don't think 1/2 cup of

cottage cheese (13 grms of protein) is enough.

>H20 throughout the day. > 100oz daily!

>

>

>Am I not getting enough food/ Veggies? I am 5'9 " I am not really

>overweight just carrying some extra fat I would like to get rid of.

>MY Bf has always been relatively high. I have never been athletic and

>I would bet money the my BF has never been below 22%.

I wonder if you're not eating enough. I'd check your BMR again, and then

check your calories for a day or 2. Be sure to figure out how many gms of

protein, carbs and fat, and then figure up the % of calories a day each

you're eating. I believe many suggest 40/40/20%. I'm leaning more toward

45/40/15% myself. Or trying anyway.

Also, throw away those damn tanita scales. I've heard nothing but bad stuff

about them. sneeze before you weigh and you're off by 2%. Use a measuring

tape and gauge your progress that way. I've been tracking my bf with my

measurements online at www.biofitness.com There are several online

calculators out there. Don't use them for complete accuracy, but

progression.

Now.. having said all that.... keep up the good work... many ppl dont' see

real progression until the last few weeks. *poke*.. You know that! I know

how frustrating it can be! You want it now!!! I want it now!!! Remember,

nothing good comes easy.

Lana

[Guest guest]

,

Lana responded before I could and I agree with her

observations. If I supplement with meal replacement

drinks/bars or protein powder it's usually only once

or twice a day and rarely in a back-to-back meal. Try

eating whole foods for either Meal 1 or Meal 2.

Another suggestion is to try and stick with fruits and

veggies for your carbs. Crackers and bread (even whole

wheat) don't do well for me. I can have larger

portions and have less of an insulin reaction by

eating authorized fruits and veggies.

Lastly, I'm not sure if you're eating enough. I'm 5'3 "

and about 135 lbs. and my portion of cottage cheese is

3/4 cups. Your last meal of just protein seems

unbalanced (maybe that's intentional) and it doesn't

seem like enough.

Hang in there! I'd say my bigger results happened

between weeks 8 to now (4 days to go!).

C1W12D3

> Am I not getting enough food/ Veggies?

> THoughts, suggestions.....HELP!

__________________________________________________

[Guest guest]

:

First of all, allow me to put to rest some of the BS that is going around

about BMR. The Basal Metabolic Rate is the minimum number of calories your

body requires to maintain itself if you were laying down all day and night

(but not sleeping). ANY other activity requires significantly more calories.

My guess is your BMR (based around your weight, height and age[which I don't

know] is around 1400. By my calculations, you are eating around 1350

calories, below your BMR.

I don't know what you do all day, so I can't comment on your Active

Metabolic Rate (AMR). If you're average (at least that if you have a

sedentary job but are doing BFL) then your AMR would be at least 1800

calories.

You need to consume somewhere between the two. If you are consuming less

than your BMR, the first thing your body will do is try to slow its

metabolic rate down, but you can't slow it below your BMR! So, now, your

body tries to convince you to become less active. Hormones are released to

depress you, so you slow down your life, you become sad and mopey, because

this way, your body is conserving energy. If the caloric famine continues,

your body begins to cannibalize its own muscle tissue (lean red meat is

easier and simpler to metabolize than complex fats). Your BF% goes up

because you now have less muscle, your workouts get harder and you spiral

downward.

I used to eat about 1500 cals a day and I lost some weight, but then it

stopped. After a while I started feeling like crap. I got disappointed in

the results. I'd tell my wife I was going to the gym, and I'd go hang out in

& Noble instead. My weight went nowhere. It even started creeping

back up.

Then for my 50th birthday, my wife got me a trainer (10 sessions!). Since I

was always " at the gym " , she thought I'd enjoy that. Well, the money was

spent, so I figured I had to go.

The first thing he beat into my head was that I HAD to eat more; that I

wasn't eating enough, and it had to be six times a day. He led me to this

URL:

http://motionworksfitness.com/bmrcalcm.htm (for men)

http://motionworksfitness.com/bmrcalcf.htm (for women)

to figure out what my AMR was. I was not allowed to eat less than 200

calories below my AMR. These days I'm eating about 2300-2500 cals a day and

losing .75 - 1.25 lbs/week. CONSISTENTLY. SINCE MARCH.

I'm doing the BFL because 1) I want to shape what I'm doing, 2) the program

works with my eating requirements, 3) it's a discipline (which works better

for me) and 4) I love the mindset and the attitude.

So go to the URL above and see what you should be eating in terms of

calories. Attitude will make your body want to do this for you!

Stop treating BFL like a diet, Jenn; cool out, eat a little more, don't

worry, be happy <g>, and live a new life, grrrl!

Les (Attitude For Life) Schachter

----Original Message Follows----

From: mullenjennifer@...

Subject: Need advice and encouragement

Date: Wed, 27 Jun 2001 22:12:42 -0000

OK so my positive attitde is waning. I thought I would be back to

myself in a few days but now three days later my mood is still in the

gutter.

So this is what is going on. C1W9D3

Started

147.4 lbs

27.3 % bf

>>snipped<<

End Week 8

146.8

26.7%

I am not seeing results - barely!

Do I really need to be that strict about my eating? I belieive I am

meeting/exceeding my BMR. I haven't missed a workout. I change my

routine every 4 weeks. I am supplementing with Phen Free, Beta Gen

and Flax seed. So what gives.

>>snipped<<

Am I not getting enough food/ Veggies? I am 5'9 " I am not really

overweight just carrying some extra fat I would like to get rid of.

MY Bf has always been relatively high. I have never been athletic and

I would bet money the my BF has never been below 22%.

THoughts, suggestions.....HELP!

_________________________________________________________________

Get your FREE download of MSN Explorer at http://explorer.msn.com

[Guest guest]

>

> http://motionworksfitness.com/bmrcalcm.htm (for men)

> http://motionworksfitness.com/bmrcalcf.htm (for women)

>

Thanks, Les. I love that calculator. It's pretty consistent with my

own calculations. Much better than the one everyone suggests. OK,

my two cents, but I followed that one and got NO where for 12 weeks.

My BMR is NOT 1300. This one says my BMR is 1877 ( which is close

to what I came up with at 1800) and my AMR is 3004 ( 2800). I eat no

less than 2000 calories on cardio days and around 2700 calories on

days I lift. Why the the increase on lifting days? I need the fuel

to pound out those weights. Zig zagging calories has helped me break

the fatlosss plateau.

MP

[Guest guest]

Hoo Haaaa! Thank you Les. Now that was the kick I needed.

I will visit that site.. And like everyone said I will track my food for a

few days and see where I am at and where I need to be and figure out how to

get there.

Hmmm so that explains the sluggishness and basic bitchiness

Yippeeee.......I will be back to me again in no time.

>

>Reply-To: bodyforlife

>To: bodyforlife

>Subject: Re: Need advice and encouragement

>Date: Thu, 28 Jun 2001 10:54:15 -0000

>

>:

>

>First of all, allow me to put to rest some of the BS that is going around

>about BMR. The Basal Metabolic Rate is the minimum number of calories your

>body requires to maintain itself if you were laying down all day and night

>(but not sleeping). ANY other activity requires significantly more

>calories.

>My guess is your BMR (based around your weight, height and age[which I

>don't

>know] is around 1400. By my calculations, you are eating around 1350

>calories, below your BMR.

>

>I don't know what you do all day, so I can't comment on your Active

>Metabolic Rate (AMR). If you're average (at least that if you have a

>sedentary job but are doing BFL) then your AMR would be at least 1800

>calories.

>

>You need to consume somewhere between the two. If you are consuming less

>than your BMR, the first thing your body will do is try to slow its

>metabolic rate down, but you can't slow it below your BMR! So, now, your

>body tries to convince you to become less active. Hormones are released to

>depress you, so you slow down your life, you become sad and mopey, because

>this way, your body is conserving energy. If the caloric famine continues,

>your body begins to cannibalize its own muscle tissue (lean red meat is

>easier and simpler to metabolize than complex fats). Your BF% goes up

>because you now have less muscle, your workouts get harder and you spiral

>downward.

>

>I used to eat about 1500 cals a day and I lost some weight, but then it

>stopped. After a while I started feeling like crap. I got disappointed in

>the results. I'd tell my wife I was going to the gym, and I'd go hang out

>in

> & Noble instead. My weight went nowhere. It even started creeping

>back up.

>

>Then for my 50th birthday, my wife got me a trainer (10 sessions!). Since I

>was always " at the gym " , she thought I'd enjoy that. Well, the money was

>spent, so I figured I had to go.

>

>The first thing he beat into my head was that I HAD to eat more; that I

>wasn't eating enough, and it had to be six times a day. He led me to this

>URL:

>

>http://motionworksfitness.com/bmrcalcm.htm (for men)

>http://motionworksfitness.com/bmrcalcf.htm (for women)

>

>to figure out what my AMR was. I was not allowed to eat less than 200

>calories below my AMR. These days I'm eating about 2300-2500 cals a day and

>losing .75 - 1.25 lbs/week. CONSISTENTLY. SINCE MARCH.

>

>I'm doing the BFL because 1) I want to shape what I'm doing, 2) the program

>works with my eating requirements, 3) it's a discipline (which works better

>for me) and 4) I love the mindset and the attitude.

>

>So go to the URL above and see what you should be eating in terms of

>calories. Attitude will make your body want to do this for you!

>

>Stop treating BFL like a diet, Jenn; cool out, eat a little more, don't

>worry, be happy <g>, and live a new life, grrrl!

>

>Les (Attitude For Life) Schachter

>

>

>

>----Original Message Follows----

>From: mullenjennifer@...

>Subject: Need advice and encouragement

>Date: Wed, 27 Jun 2001 22:12:42 -0000

>

>OK so my positive attitde is waning. I thought I would be back to

>myself in a few days but now three days later my mood is still in the

>gutter.

>

>So this is what is going on. C1W9D3

>

>Started

>147.4 lbs

>27.3 % bf

>

> >>snipped<<

>

>End Week 8

>146.8

>26.7%

>

>I am not seeing results - barely!

>

>Do I really need to be that strict about my eating? I belieive I am

>meeting/exceeding my BMR. I haven't missed a workout. I change my

>routine every 4 weeks. I am supplementing with Phen Free, Beta Gen

>and Flax seed. So what gives.

>

> >>snipped<<

>

>Am I not getting enough food/ Veggies? I am 5'9 " I am not really

>overweight just carrying some extra fat I would like to get rid of.

>MY Bf has always been relatively high. I have never been athletic and

>I would bet money the my BF has never been below 22%.

>

>THoughts, suggestions.....HELP!

>_________________________________________________________________

>Get your FREE download of MSN Explorer at http://explorer.msn.com

>

_________________________________________________________________

Get your FREE download of MSN Explorer at http://explorer.msn.com

[Guest guest]

Hoo Haaaa! Thank you Les. Now that was the kick I needed.

I will visit that site.. And like everyone said I will track my food for a

few days and see where I am at and where I need to be and figure out how to

get there.

Hmmm so that explains the sluggishness and basic bitchiness

Yippeeee.......I will be back to me again in no time.

>

>Reply-To: bodyforlife

>To: bodyforlife

>Subject: Re: Need advice and encouragement

>Date: Thu, 28 Jun 2001 10:54:15 -0000

>

>:

>

>First of all, allow me to put to rest some of the BS that is going around

>about BMR. The Basal Metabolic Rate is the minimum number of calories your

>body requires to maintain itself if you were laying down all day and night

>(but not sleeping). ANY other activity requires significantly more

>calories.

>My guess is your BMR (based around your weight, height and age[which I

>don't

>know] is around 1400. By my calculations, you are eating around 1350

>calories, below your BMR.

>

>I don't know what you do all day, so I can't comment on your Active

>Metabolic Rate (AMR). If you're average (at least that if you have a

>sedentary job but are doing BFL) then your AMR would be at least 1800

>calories.

>

>You need to consume somewhere between the two. If you are consuming less

>than your BMR, the first thing your body will do is try to slow its

>metabolic rate down, but you can't slow it below your BMR! So, now, your

>body tries to convince you to become less active. Hormones are released to

>depress you, so you slow down your life, you become sad and mopey, because

>this way, your body is conserving energy. If the caloric famine continues,

>your body begins to cannibalize its own muscle tissue (lean red meat is

>easier and simpler to metabolize than complex fats). Your BF% goes up

>because you now have less muscle, your workouts get harder and you spiral

>downward.

>

>I used to eat about 1500 cals a day and I lost some weight, but then it

>stopped. After a while I started feeling like crap. I got disappointed in

>the results. I'd tell my wife I was going to the gym, and I'd go hang out

>in

> & Noble instead. My weight went nowhere. It even started creeping

>back up.

>

>Then for my 50th birthday, my wife got me a trainer (10 sessions!). Since I

>was always " at the gym " , she thought I'd enjoy that. Well, the money was

>spent, so I figured I had to go.

>

>The first thing he beat into my head was that I HAD to eat more; that I

>wasn't eating enough, and it had to be six times a day. He led me to this

>URL:

>

>http://motionworksfitness.com/bmrcalcm.htm (for men)

>http://motionworksfitness.com/bmrcalcf.htm (for women)

>

>to figure out what my AMR was. I was not allowed to eat less than 200

>calories below my AMR. These days I'm eating about 2300-2500 cals a day and

>losing .75 - 1.25 lbs/week. CONSISTENTLY. SINCE MARCH.

>

>I'm doing the BFL because 1) I want to shape what I'm doing, 2) the program

>works with my eating requirements, 3) it's a discipline (which works better

>for me) and 4) I love the mindset and the attitude.

>

>So go to the URL above and see what you should be eating in terms of

>calories. Attitude will make your body want to do this for you!

>

>Stop treating BFL like a diet, Jenn; cool out, eat a little more, don't

>worry, be happy <g>, and live a new life, grrrl!

>

>Les (Attitude For Life) Schachter

>

>

>

>----Original Message Follows----

>From: mullenjennifer@...

>Subject: Need advice and encouragement

>Date: Wed, 27 Jun 2001 22:12:42 -0000

>

>OK so my positive attitde is waning. I thought I would be back to

>myself in a few days but now three days later my mood is still in the

>gutter.

>

>So this is what is going on. C1W9D3

>

>Started

>147.4 lbs

>27.3 % bf

>

> >>snipped<<

>

>End Week 8

>146.8

>26.7%

>

>I am not seeing results - barely!

>

>Do I really need to be that strict about my eating? I belieive I am

>meeting/exceeding my BMR. I haven't missed a workout. I change my

>routine every 4 weeks. I am supplementing with Phen Free, Beta Gen

>and Flax seed. So what gives.

>

> >>snipped<<

>

>Am I not getting enough food/ Veggies? I am 5'9 " I am not really

>overweight just carrying some extra fat I would like to get rid of.

>MY Bf has always been relatively high. I have never been athletic and

>I would bet money the my BF has never been below 22%.

>

>THoughts, suggestions.....HELP!

>_________________________________________________________________

>Get your FREE download of MSN Explorer at http://explorer.msn.com

>

_________________________________________________________________

Get your FREE download of MSN Explorer at http://explorer.msn.com