Getting Discouraged

[Guest guest]

--

Relax! Your results are slow in coming because you're close to your

goal weight/BF%. 133 pounds and 22% BF are very healthy for a woman

who is 5'4 " , and it's going to take time and effort to get down below

20%. In my C2, it took me twelve weeks to go from 128 to 124 and 22%

to 17.5%. Doesn't seem like a big drop in numbers, but my body really

tightened up, and it all seemed to happen overnight towards the end

of the twelve weeks. Don't give up now, you'll be thankful in a few

weeks. Just keep working hard and eating clean.

Just to double check, though, why not post a day's meals for us to

check out?

Hang in there--you're doing everything correctly!

Maggie

[Guest guest]

:

I would encourage you--no matter how hard it is--to be patient and

stick with it. Now that I am closer to my goal weight (very close

to your stats, actually), the scale is moving slower too. However,

it sometimes help to think of it as a marathon rather than a sprint--

envision how you are going to look and feel in 7 or 8 weeks from

now. It WILL happen if you are following the BFL nutrition and

exercise program. I have been losing only 1/2 pound - 1 pound a

week over the last month, but I know that over time, it will add up.

Perhaps you could post your typical day's meals and we can see if

there are some suggestions we can make about different choices that

may help you.

>

> Hi All,

>

> This is more a question for all of you veterans of the BFL

program. I am at

> the beginning of my 5th week on the program and have been doing

the exercise

> and hitting all my 10's and being very strict about eating

correctly. I

> took my 2nd round of measurements this morning and the only change

was a 1/2

> inch gone at my waist. I am so depressed by this, the scale

hasn't moved

> either and my bf% with the calipers hasn't changed either. Is

this normal,

> do I need to wait longer for results??? I thought that by the 5th

week I

> would see some visible results, I feel like throwing in the

towel. I would

> love to hear other people's experiences at the beginning of their

first

> challenge. I am 5'4 " 133 pounds and about 22% bf. Thanks for

your help.

>

>

>

>

>

> _________________________________________________________________

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[Guest guest]

I e-mailed a HUGE message to earlier. I thought I'd post some of it

because it might help someone else.

~~~~~~~~~~

If I had a dollar for every woman who had hysterics at week 4, I would be a

bazillionaire. :-) I can't even tell you how totally normal it is. I even saved

a 4 Week Pep Talk that I found online. I can't remember what site, but I'll

paste it for you. (Does anybody have the link?)

EVERYBODY goes through this. There is tremendous doubt at week 4. People are

working so hard, and their expectations are so high. If there isn't some kind of

dramatic payoff they completely freak out. It happens again around week 9 or 10

when you start losing steam and wondering why you're even doing this. So, you

have that to look forward to. :-)

I have my challenge one stats in front of me again. At 4 weeks I had lost no

weight. Zip, zero, nada, none. I wrote down my weight every week in that

challenge and it went 137, 137, 138, 136, 137, 136, 137, 135, 136, 135, 134,

134. Six weeks in I still weighed the same as when I started. At week 3 I

weighed MORE than when I started. I was fully expecting to end up at around 125

pounds. So, I was more than a little befuddled at the scale thing.

***(In that challenge I lost 3/4 inch off each arm, 2 inches off each thigh,

1 3/4 inch off my hips, 2 inches off my waist, and 2 inches off my abdomen. My

body fat dropped from 20.3% to 15.1% even though I lost no real scale weight)***

On the 1,200 calorie a day thing. You have to ask yourself, did that ever work

as a long term solution? Or did you look really cute for about 10 seconds and

then gain everything back? If so, what was the point of it? Do you really want

to do that again? What makes you think low calorie dieting would work this time

when it's failed you so many times before?

If you're getting panicky, you could certainly cut your calories by several

hundred a day, make a bunch of unrealistic changes to your meals, give up free

day, exercise even more. I don't recommend it though, because it's not something

you can maintain. It's setting yourself up for another failure. This isn't about

being really strict for a few weeks, it's about changing your whole approach to

food and exercise for the rest of your life. That takes time, and patience, and

faith. You can't have it all straightened out in 4 short weeks. There's a

learning curve.

I have a huge advantage because I've been at this for 3 years now. I've already

tried absolutely everything regarding workouts, ratios, meal timing,

supplements. I know exactly what works for ME. I do it and it immediately works.

No guessing. You're going to have to experiment a little. It may take more than

one challenge to perfect your This Is How Totally Kicks Ass System.

Looking at your menu...

Your protein looks low across the board. There's only 12-13g of protein in 1/2

cup of cottage cheese (most brands). I think a Myoplex Lite bar has 16g. Many of

your meals are in the 12-18g of protein range. If I were going to tell you to

change one thing about what you're doing. I would tell you to increase your

protein to around 150g a day. (I came up with approx 115g on the menu you gave

me.) I eat 25-40g at most of my meals. Regular Myoplex (42g) or Myoplex Low Carb

(50g). The new Detour bars I ordered are 32g. My cottage cheese serving is a

cup, 26g. I cook a bunch of chicken breasts and eat them cold during the week.

They have 34g of protein. I still eat some meals that are lower in protein like

a 15g Zone bar, but I more than compensate for it with my other meals.

If you're eating 1,500-1,600 cals a day you would want 150-160g each of protein

and carbs in order to stay near the 40/40/20 ratio. If you want to have a low

day, drop carbs but keep the protein high. The really easy way to do that is

with a high-protein, lower carb shake or bar. I think a regular Myoplex has 42g

of protein and 24g of carbs. I have one of those nearly every day. Or if I have

a chicken breast and an apple, that's 34g of protein and 19g of carbs. Or if I

have a cup of cottage cheese and a cup of strawberries that's 26g protein and

10g carbs. Most meals tilt toward protein. Then when I have an english muffin or

a flour tortilla or something it doesn't make me carb heavy. All the other meals

compensate for it.

So, I guess my advice is to keep your calories the same but tilt your meals

toward more protein.

Here's my chicken cooking technique:

(stolen directly from Maggie)

buy a package of boneless, skinless chicken breasts

preheat the oven to 350

line a metal baking dish with foil

smear a little olive oil in the pan and on the chicken breasts

sprinkle with garlic salt and black pepper (or whatever)

cover the pan with more foil so that it's sealed tightly

bake for 1 hour

throw the breasts in a tupperware and stick in refrigerator

It makes really juicy deluxe chicken. Never dry or tough. It takes like 2

minutes of prep time. Afterward you don't even have a pan to wash. You just

throw the foil away. Cool, eh?

[Guest guest]

>

> Hi All,

>

> This is more a question for all of you veterans of the BFL

program. I am at the beginning of my 5th week on the program and

have been doing the exercise and hitting all my 10's and being very

strict about eating correctly. I took my 2nd round of measurements

this morning and the only change was a 1/2 inch gone at my waist. I

am so depressed by this, the scale hasn't moved either and my bf%

with the calipers hasn't changed either.

HANG IN THERE! I saw great changes weeks 8-12. My first challenge I

hadn't lost a pound by week 5 (well I lost and gained it back about 4

times) but the inches were coming off. It was much more dramatic once

I hit weeks 8-12 though.

Colleen

[Guest guest]

Back over your scale with the car. Also, assuming it lives through the car

thing, never get on it at night. You're not only weighing yourself, you're

weighing 6 meals and a gallon of water. Try to only weigh yourself once a week,

the morning of free day, before you've had anything to eat or drink. That way

when you step on the scale you'll always have an empty stomach (and empty

bladder) and six days of clean eating behind you.

Getting Discouraged

I got on the scale last night after one week exactly and I've actually gained 2

pounds. Should I be doing different workouts than the book says? I personally

am already very muscular, and am able to put on muscle easily, and my problem is

losing fat before I gain muscle and I guess looking at the scale before I see

results through this exercise program. Are there any suggestions?

[Guest guest]

In a message dated 1/6/2003 10:49:06 PM Central America Standard Tim,

eric.liebert@... writes:

> Don't look at the scale!!! I know this and did it this AM not even being my

> 8 week marker, and gained I think 2 lbs.... Buuuuut, I can see alot more

> muscle now, and I've been really hitting 10's on my LBW which on the 1st 4

> weeks, wasn't able to. So I know that I am gaining more muscle. And that

> doesn't bother me. Muscle is BETTER than fat! Someone posted 5 lbs of fat

> vs. muscle and that makes me feel better. Don't look at that dumb scale!

> LOL! Like I'm one to talk....

I know and I looked again this morning and same weight. But I guess that is a

good sign though right? That is staying the same and not going up? Only

things is, I am 214 lbs now and I am only 5'5. It just seems the first 20lbs

would come off fast. That is what I hear, anyway.

[Guest guest]

Poor Baby! You've gotta be in for some smooth sailing soon--you're using up

all your bad times now! Ha! Ha!

Hang in there! Here's a great saying.. " This too, shall pass. "

Vikki

[Guest guest]

I am so busy these days that I barely have time to read this list, much less

post. My dd has had her band now for 12 days. During this time,

we have gone back twice for adjustments, and now we need to go again and

can't get in until Thursday. I am getting discouraged, because every time

she starts wearing it on the continuous schedule (or through the night) she

develops a red spot that doesn't fade. In 12 days, she has only been able

to wear it to bed 3 nights, and now she cannot again until Thursday. So,

she has the helmet, but not really. I am discouraged that she is missing

out on good correction during all these days that she can only wear it

intermittently. I know this orthotist is experienced, but she gets these

stubborn red spots, esp. an inch above the ear on the opposite side of the

opening. My dd is 7-1/2 months old. Any encouragement out there?

Bernadette, in Orlando

[Guest guest]

Bernadette, I would be discouraged as well. Does your ortho only

work a few days a week? Is there not anyone else in the office that

could do an adjustmet? Going several times in the first 2 weeks or

so is very common but to have to wait 2 days or so for an adjustment

isn't. Let us know how it goes.

Dustie

--- In Plagiocephaly , " Bernadette " <billberna@w...>

wrote:

> I am so busy these days that I barely have time to read this list,

much less

> post. My dd has had her band now for 12 days. During

this time,

> we have gone back twice for adjustments, and now we need to go

again and

> can't get in until Thursday. I am getting discouraged, because

every time

> she starts wearing it on the continuous schedule (or through the

night) she

> develops a red spot that doesn't fade. In 12 days, she has only

been able

> to wear it to bed 3 nights, and now she cannot again until

Thursday. So,

> she has the helmet, but not really. I am discouraged that she is

missing

> out on good correction during all these days that she can only wear

it

> intermittently. I know this orthotist is experienced, but she gets

these

> stubborn red spots, esp. an inch above the ear on the opposite side

of the

> opening. My dd is 7-1/2 months old. Any encouragement out there?

>

> Bernadette, in Orlando

[Guest guest]

Hi Bernadette:

I'm so sorry things aren't going smoother. Your orthotist should get

you in sooner than a couple days when you're having problems like

is.

Does the helmet appear to be too tight on her?

I hope your orthotist can fix the issues quickly. As Dustie said,

it's not uncommon to go back to the ortho's office a few times for

adjustments in the beginning of treatment.

Hang in there!

Debbie Abby's mom

MI

--- In Plagiocephaly , " Bernadette " <billberna@w...>

wrote:

> I am so busy these days that I barely have time to read this list,

much less

> post. My dd has had her band now for 12 days. During

this time,

> we have gone back twice for adjustments, and now we need to go

again and

> can't get in until Thursday. I am getting discouraged, because

every time

> she starts wearing it on the continuous schedule (or through the

night) she

> develops a red spot that doesn't fade. In 12 days, she has only

been able

> to wear it to bed 3 nights, and now she cannot again until

Thursday. So,

> she has the helmet, but not really. I am discouraged that she is

missing

> out on good correction during all these days that she can only wear

it

> intermittently. I know this orthotist is experienced, but she gets

these

> stubborn red spots, esp. an inch above the ear on the opposite side

of the

> opening. My dd is 7-1/2 months old. Any encouragement out there?

>

> Bernadette, in Orlando

[Guest guest]

Hello there!

I'm sorry that you are getting so discouraged. Sometimes,

unfortuately, it is necessary to make several trips for the first 2

weeks or so to get that perfect fit. If you are able to, post a

picture of your daughter in her band so we can see how it fits.

Hopefully your ortho can make one final adjustment and then you'll

have smooth sailing. Let us know, Natasha

--- In Plagiocephaly , " Bernadette " <billberna@w...>

wrote:

> I am so busy these days that I barely have time to read this list,

much less

> post. My dd has had her band now for 12 days. During

this time,

> we have gone back twice for adjustments, and now we need to go

again and

> can't get in until Thursday. I am getting discouraged, because

every time

> she starts wearing it on the continuous schedule (or through the

night) she

> develops a red spot that doesn't fade. In 12 days, she has only

been able

> to wear it to bed 3 nights, and now she cannot again until

Thursday. So,

> she has the helmet, but not really. I am discouraged that she is

missing

> out on good correction during all these days that she can only wear

it

> intermittently. I know this orthotist is experienced, but she gets

these

> stubborn red spots, esp. an inch above the ear on the opposite side

of the

> opening. My dd is 7-1/2 months old. Any encouragement out there?

>

> Bernadette, in Orlando