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There MUST be a Six Pack Under There Somewhere: primaLeaf's Journal

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  • #61
    Mentally meddling with my diet again.
    SO
    I'm thinking back to when I was reading the definitive guides. I'm ad libbing here, but one of the things that Mark said was that once carbs and protein were dialed in, fat could be used to fulfill remaining caloric needs.
    Today's carbs: 80g. Great, 60-90 is where I want to be.
    Today's protein: 125g. Vunderbar. I'm aiming for one gram of protein per lb of lean body mass.

    The ONLY pesky little problem is that I'm eating too many calories. I seem to be able to maintain 153 at anywhere between 2100 and 2500. I can also tell that I've gained some muscle, so maybe I am breaking even by burning fat and building muscle simultaneously, BUT as 30 days are up tomorrow and I'd like to see considerably more progress in the next 30, something's got to give.

    I know, I know, fat doesn't make you fat, sugar makes you fat.
    Except, eating enough fat also prevents you from burning the fat that's been glued to your ass for the last 10 years, which is what seems to be happening with me.

    THE PLAN, is to dial back the fat calories a little bit here and there and see if I can manage to not kill anyone out of hunger. First thing I'm going to try to reign in is going to be the EVOO, as I tend to have a heavy hand with it in both cooking and salad dressings. Today I ate 358 calories worth of the stuff. I may rely more heavily on butter, as I seem to be able to use more reasonable portions of it.

    The heavy cream in my coffee is something I look forward to every morning, so I'm not quite at the point of switching to half and half or almond milk, but I may try a mixture, or at the very least, pour a little less. I can barely even taste the coffee these days, and I usually make it quite strong.

    Overall revised plan:

    -Carbs in 50-100 range

    -Protein ~ 125

    Sum of those is about 820 cals, so I'll aim for about 130g of fat. If all I did was remove the olive oil from today's fitday, that would put me right into the range I'm looking for, so these should really be relatively minor adjustments which I hope will pay big dividends.

    I promise promise promise when I get to something that seems like a good fit I will leave it alone for more than a day and give the plan some time to work. Maybe.

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    • #62
      Managed to scrape about 200 cals off of breakfast this morning just by reducing the butter and heavy cream. Coffee actually tasted like coffee, which reminded me why I love my french press!
      Interestingly, I am feeling less hungry at this point in the morning than I have for the past week. Less insulinogenic dairy effects perhaps?
      RED ARMY caught me by surprise this morning. This is my second cycle on PB and it's going even better than the first. Normally I wake up with crampsofdeath at 5 am and proceed to take anywhere from 6-8 advil. Not a pill today. I only notice a slight twinge if I pay close attention, and no visible bloat to speak of. If anything, my stomach is looking flatter than usual.

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      • #63
        Whey and almond milk and salad for lunch.
        Hunger is so TAME today its unbelievable.
        Had breakfast around 830, went to work, gym at 115 (bike sprints, 1:30/:30 x 5) and then lunch at 230. Totally satisfied after lunch, not feeling chompy at all. Cramps have stayed at bay, except immediately after sprints, but that subsided after about 20 min.

        I daresay Day 30 has been my best primal day yet!

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        • #64
          It is very easy to take in too many primal calories if you want to take off a few pounds. Paleobird did a great thread on this. Glad day 30 was good.
          This time, like all times, is a very good one, if we but know what to do with it. Ralph Waldo Emerson

          Any given day you are surrounded by 10,000 idiots.
          Lao Tsu, founder of Taoism

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          • #65
            @Digby - Precisely. I think the adjustments I've made today are going to take care of that, but I'll definitely be looking into Paloebird's thread.

            [Edit] P.S. Love your Emerson quote.
            Last edited by primaLeaf; 06-02-2011, 05:20 PM. Reason: It was necessary to acknowledge awesomeness.

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            • #66
              I currently weigh 246.4 pounds. I consume 1700-2000 cals a day on this and often have a hard time getting there.. I've been strength training Mondays and Wednesdays, playing some basketball once or twice a week and/or walking. I've fasted for up to 24 hours twice in the last 28 days and often IF throughout the week. Sometimes I find myself eating, because I forget that I shouldn't eat if I'm not hungry, but was doing so because it was "mealtime". I've not had the issue really at any point of being overly hungry. Do you get hungry all the time? Do you have certain times that you get hungry? Or is it not hunger, but just watching a little more how much fat is in the day because that adds up the calories more quickly?
              "If a man has common sense, he has all the sense there is."

              My Journal - http://www.marksdailyapple.com/forum/thread30234.html


              Starting weight prePB - 258 lbs on 5/6/11

              244.2 lbs on 6/3/11 (28 days in!)

              240 lbs on 7/1/11 (59 days in!)

              234.2 on 7/15/11 (73 days in!)

              228.2 on 8/12/11 (101 days in!)

              224 on 8/28/11 (117 days in!)

              220.6 on 9/14/11 (134 days in!)

              Goal weight PB - 205 lbs

              Comment


              • #67
                @Twinwolf - I think part of the problem I've been having is that sometimes I can't tell if I'm hungry or if I just think I should be hungry. Overall, PB has calmed hunger significantly as compared to CW, but there are still some lingering hunger monsters every now and then. My purpose in cutting the fat a little though, was to reduce the number of calories just because carbs and protein are in a good range and I'm sure I have been eating at maintenance. Today was better however. I only hit 1573 calories, and the only time I was really hungry was in the afternoon before I did sprints. Idk what that indicates exactly, but I'll take it!

                FITDAY
                Calories: 1573 - I was expecting to be around 1900. Smaller portion of meat, and trout at that, I guess were responsible.
                Fat: 56% @ 100.6g
                Carb: 15% @ 60.4g
                Protein: 29% @ 114.7g.

                So day one of the revised eating plan is a success! Actually all of my numbers were slightly lower than I had planned for, but I guess I experienced less hunger with less calories... weird. Not necessarily looking to stay this low, more substantial sources of protein (steak) would probably put me closer to 1800 or 1900, just trying to pay attention to THE HUNGER. It's harder than it sounds.
                Last edited by primaLeaf; 06-02-2011, 08:22 PM.

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                • #68
                  Ahh that's awesome about the effects it's had on your cycle. I'm hoping mine gets better on PB, too. I already have less pelvic pain between cycles, woot!

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                  • #69
                    @HeatherJ - yeah absolutely, it's a fantastic benefit. aaaand i save money on bottles and bottles of excedrin!

                    @digby - still searching for Paleobird's thread. think you could direct me?
                    [Edit]- nvm, found it! Paleobird seems to have reached the same conclusions I have, just you know, a few lightyears ahead of me

                    At work with Gf today volunteering, aka, doing slave labor. Breakfast was standard eggs at home, did a decent job at lunch. Carne asada from the taqueria with some sour cream and salsa. I DID eat the refried beans and a few sips of horchata, but my excuse is that I was almost crying after eating two jalapenos that hurt so good.
                    Gf's kids are putting on a play and having an end of the year celebration tonight, which I know includes a huge sheet cake that has been sitting in our fridge for two days. I mean it's cake, but I'm trying to tell myself that it's just a boring Safeway cardboard cake and totes not worth it. I considered just having some, and I'm still tempted, but I'm thinking about the beans and horchata, and mostly thinking about the lower box seats I have to the Giants game this weekend. If it doesn't rain out, it's going to be freezing, and it isn't really baseball without a beer or five. ALSO, I had my first really successful day yesterday numbers-wise, so I don't know if I want to end my streak so quickly.
                    So I think I have mentally defeated the cake, but who KNOWS what other delicious Mexican desserts might show up! If anyone brings flan, I'm a goner.
                    Last edited by primaLeaf; 06-03-2011, 01:43 PM.

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                    • #70
                      Yeah, totally pass on the cake, so not worth it. But tasteh Mexican desserts? Yes, yes please
                      (and i have a friend who would be so jealous of your Giants game)

                      Comment


                      • #71
                        Well, you guys, I didn't eat the cake! It was ridiculous. It was a giant sheet cake cut into the tiniest pieces ever so that there would be plenty to go around, and of course a quarter of it was still sitting there at the end. I was serving it and totally enabling overweight kids by giving them more than one piece. Wah wah. The killer was at the end when we were cleaning up. Gf and coworker came over and had a piece and started raving about how much better the frosting was than the usual grocery store variety. To make matters worse, there was one tiny square inch piece left in one of the rows that was totally appealing to my ocd to eat the cake back into an even geometric shape. I literally stood there with the serving knife, staring it down, until someone came over with the lid and saved me from myself. The leftovers went home with the custodian.
                        Then I had sushi for dinner and frozen yogurt afterwards. I can only muster one victory at a time, you guys.
                        On the bright side, my body has apparently learned that it can go for quite a while on the 13837289432sdhfh89329yrf829 grams of sugar in frozen yogurt with toppings and white rice, because I don't seem to be hungry this morning. Just coffee so far.

                        Raiding dad's garage today to look for lumber and suppliez for the veggie garden experiment. Turns out I don't owe the IRS twice what I paid them, and also I didn't pay my credit card bill twice like I thought I had, so nows I gots da money, it's time ta get experimentin'!

                        Also, @ unsuperb, I wouldn't let your friend get jealous yet as the weather is not playing nice and I may just end up sitting in a bar on the embarcadero for the rain out. But, you know, if it doesn't, totally let them know that I have AWESOME and FREE seats that absolutely warrant jealousy!

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                        • #72
                          I see your current weight, and I may have skipped over a post mentioning it, but what is your goal weight?

                          Glad you don't owe the evil IRS more... They suck....

                          Good luck on your veggie garden experiment...
                          "If a man has common sense, he has all the sense there is."

                          My Journal - http://www.marksdailyapple.com/forum/thread30234.html


                          Starting weight prePB - 258 lbs on 5/6/11

                          244.2 lbs on 6/3/11 (28 days in!)

                          240 lbs on 7/1/11 (59 days in!)

                          234.2 on 7/15/11 (73 days in!)

                          228.2 on 8/12/11 (101 days in!)

                          224 on 8/28/11 (117 days in!)

                          220.6 on 9/14/11 (134 days in!)

                          Goal weight PB - 205 lbs

                          Comment


                          • #73
                            @Twinwolf - No, you didn't miss it. I don't have a goal weight posted because I have an aesthetic, rather than numerical, goal. The title of my journal thread is sort of serious, I'd like to be able to see some abs. Also, I've sort of abandoned the scale, I should probably edit my signature. I would guess that to have my body looking the way I'd like I would probably be at about 135, but I honestly don't know what that would translate to visually. I haven't been 135 since the 8th grade.

                            In a related matter, I DID want to have some sort of measure of progress, so I tried to find one that would most accurately gauge what I'm trying to accomplish. I'm calling what I've come up with THE BABY BUMP MEASUREMENT. No, I'm not pregnant, never have been, and probably won't be without some scientific intervention, but I call it the baby bump measurement because its the area of my stomach that I would most like to make progress in. I take an even measurement about an inch and half below my belly button, and hopefully watch the number shrink over time. Again, I don't particularly have a number in mind that I'd like to reach, I just know the direction I would like the number to go. SO:

                            Today's BABY BUMP MEASUREMENT: 35 and 7/8"


                            The Giant's game was a great come-from-behind win, and I managed to keep things reasonably primal, although by the end of the night I regretted the two, too-quickly-consumed heifeweizens, but sometimes that's how it goes.

                            Finished the frame for the veg garden and accidentally invested in a fantastic cordless drill, so will have to wait for next paycheck before I can actually fill the garden frame with anything.

                            I want to keep it super clean for the next few weeks. The adjusted ratios I'm running seem to work great when I actually stick to them. At the end of the month we're hosting 14 people for San Francisco Pride, which, if you haven't been, is the best excuse to wear a bikini in a place that rarely tops 75 degrees, so it would be nice to see the BBM drop by then. Then, the following weekend is my 23rd, and who doesn't want to look good on their birthday?
                            The one major hurdle I'm facing is that my suegra is coming to stay the weekend before pride. It would be hard enough if it were just that she cooks amazing bready Mexican delights, but ALSO she is kind of not that down with my gender, so I have to do anything within my power to encourage her to like me for other reasons. Gf already mentioned to her mother that we (apparently I've turned gf primal by default) aren't eating bread, to which she literally responded "Oh helllllll no!" So, there may be a period of about 4 days where I am willingly shoving tortillas down my throat. More to come on that.

                            Finally, I made the mistake of reading the newsletter before lunch this morning, which means I was unable to refuse Mark's challenge to skip the next meal. Afternoon is the hungriest time of day for me, but so far I seem to be pulling through. Farmer's market salmon + some TBD cornucopia of veggies to look forward to at dinner tonight.

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                            • #74
                              One thing I will say about fasting - I appreciate that it feels like actively removing body fat. I realize that it's the epitome of a passive activity, but it feels intentional.

                              Comment


                              • #75
                                Time for a little update because it's a far more engaging activity than billing.

                                Managed not to eat ALL THE THINGS after yesterday's impromptu fast. Definitely overdid it a bit on the almond butter, but certainly not enough to call it a wash. I think though, if I decide to revisit fasting, it will be in the form of a 12-8 or 11-7 eating window. Delaying/skipping breakfast just feels less like deprivation to me.

                                On that score, hunger levels are definitely getting more manageable. Idk if it's the adjusted ratios or if I'm just becoming more keto-adapted, but it's very convenient. Interesting. Less calories > less hunger? Counterintuitive but I'll take it!

                                Replacement parts for the blender FINALLY shipped today, after my card having been charged on the 21st of May. I'll be glad to rotate the berry/whey shake into the morning lineup again. I mean, I really really like eggs, but every day for a month is getting a little crazy IMO.

                                Hit up the Tuesday farmer's market today, which I like because it's cheaper and it's vendors gots mo Mexican flava. I'm pretty into Mexicans, if you haven't figured that out yet. Picked up a bunch of primal-friendly produce, as well as a few yams and some fruit.

                                Still not speaking to the scale. Took BBM this morning and came up with 34 and 1/4". I can't say I believe that's a reflection of fat loss, as I don't recall any portion of my abdomen detaching from my body and floating off yesterday, but again, the number is going in the right direction, so whatever it is, I'll take it.

                                I've been getting sort of lazy with the exercise, although I'm still challenging the pull-up bar to a duel each time I walk by. So far, Pull-up bar: 435 +/-
                                Me: 0. BUT I can almost get from a dead hang to a 90 degree angle now, so progress is being made. Foot & back pain made me skip LHT yesterday, so I should probably get on that today or tomorrow.

                                Based on what I expect to have for dinner fitday says 51/33/16 with 58g carbs. I suspect that the protein is actually higher though, because I can't believe the chicken is only 3.6g. Anywho, that works out to 1339 calories. Not intentionally keeping it that low, just working out that way when I add less olive oil, butter, cream, etc. to my cooking. Not fatigued or hungry. At that number on CW, I would have been positively murderous.

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