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  • Searching for MY Sweet Spot

    Hello There

    I'm new around here and about to embark on a mission to embrace more fat, lower my protein and ultimately , find my weight loss "Sweet Spot". I'll be honest.I'm fairly "brain damaged" due to years of body building trainers/diets. Some of it worked but most didn't. I had success with Paleo the first go around and believe I can find success again with a Paleo/Primal lifestyle. It's not going to be a diet....it will be a lifestyle.

    Stats:

    37
    Female
    5'9
    154lbs
    aprox 19/20% BF

    Goals..14/16% BF and around 140-145lbs

    Exercise:

    Heavy weight lifting 3x a week
    Combat/CF 1x
    walking 3-4 miles a few times a week
    Sprint intervals/HIIT 2x a week



    My issue? I'm TOO much in my head about weight loss. I fear fat(even after reading all the books, blogs, podcasts) and eat WAY too much protein to find Ketosis.

    My current daily diet is-

    Meal 1 Coffee/tea black
    Water
    Roasted veggies, 100 grams(few oz) lean protein like chicken/fish
    1-2 tbl EVOO

    Snack 1/2 serving protein powder-Vega One, 1 scoop greens powder mixed in water
    5-8 almonds
    Sugar free gum-yes I know this must go!

    Meal 2 tea/water
    2-3 cups spinach/kale
    100 grams lean protein
    1-2 Tbl EVOO
    small apple

    Snack 1 full serving Vega One plant protein power
    1 scoop powdered greens
    5-8 almonds

    Meal 3
    Roasted Veggies
    100gram protein
    EVOO

    You get the pic...allot of protein, modest fat and low carb.I'm GOING to have to radically change this up in order to get to ketosis. The HOW is my issue. I'm used to havng a meal plan and following it...now it's up to me and perhaps your help?

    I welcome any suggestions on what might help me drop the final 10-15 lbs without losing a ton of muscle and keeping my sanity.

    Note* I do not crave any wheat, rice, sweet potato or dairy
    I DO have a huge craving for sweets and indulge in a cheat meal once a week.

    Thanks

    B
    SBF% 20.5
    CBF% 20.0
    Goal....14%

    Muscle weighs more than fat and scales are evil.

  • #2
    Today I added a little grassfed butter to meal 1 and 2. I'm nervous about over doing the fat since I used a little EVOO too.

    It's leg day

    4 rounds of..

    Weighted squats
    weighted lunges
    Leg Ext
    Lying Leg curls
    Gluts
    Calves and Abs

    Capped off with some cortisol lowering walking.


    B
    Last edited by Trojan; 08-29-2012, 10:42 AM.
    SBF% 20.5
    CBF% 20.0
    Goal....14%

    Muscle weighs more than fat and scales are evil.

    Comment


    • #3
      So this has been my first week attempting to hit Ketosis. I'm not sure i'm there yet BUT It's been an experiement in cravings and hunger.

      What I've been eating(Any advice welcome). Oh..I can't have dairy!

      Breakfast
      Decaf/Water
      Multi
      Iodine sup
      Vit D Drops

      A cup of roasted brocc/little squash and asparagus
      Boiled turkey(60 weighted grams)
      tablespoon grassfed butter
      healthy dose os EVOO
      few brazil nuts and cashews

      Always had 5 or less nuts when my blood sugar was dropping

      Lunch

      2 cups spinach
      Chicken(75 weighted grams)
      EVOO
      Few nuts

      teaspoon tahini

      Snack

      30-40 weighted grams chicken with some avacado.

      Dinner

      Green veggies with EVOO
      little cado

      1-3 tablespoons Coconut oil before bed.

      Lots and lots of water and some NUUN for any dehydration.

      Workouts have been walking 5-8 miles a day
      my trainer had me do 3 depletion workouts in a row this week. It was BRUTAL...

      Ready?

      3 rounds of 15-20 reps

      Leg Ext, Walking Lunge, Ham Curl, Back Ext, Calf Seated, Calf Standing, Bicep Curl BB, Bicep DB, Deadlift DB, Rope Tri's, Stright Bar Tri's, 2 types of abs. 40 min of sheer exhustion, HIGH HR and sweat.

      Pro's..less cravings for sugar, flatter stomach and little leaner legs
      Con's HUNGRY( he said not to go over 80 grams of fat per day), waking up from hunger, brain fog and not sthinking clearly..

      Does adding salt really help?

      Thanks

      B
      Last edited by Trojan; 09-15-2012, 05:36 AM.
      SBF% 20.5
      CBF% 20.0
      Goal....14%

      Muscle weighs more than fat and scales are evil.

      Comment


      • #4
        Today was a turning point. I rocked that workout and an hour of power walking too.
        Energy levels are better and hunger is less.

        I look forward to a day when I'll just need to eat once or twice as hunger directs.

        SBF% 20.5
        CBF% 20.0
        Goal....14%

        Muscle weighs more than fat and scales are evil.

        Comment


        • #5
          Woke up feeling AWESOME. Walked 10 miles...ate a good deal of fat and less protein.
          SBF% 20.5
          CBF% 20.0
          Goal....14%

          Muscle weighs more than fat and scales are evil.

          Comment


          • #6
            [QUOTE=Trojan;940402]Hello There

            I'm new around here and about to embark on a mission to embrace more fat, lower my protein and ultimately , find my weight loss "Sweet Spot". I'll be honest.I'm fairly "brain damaged" due to years of body building trainers/diets. Some of it worked but most didn't. I had success with Paleo the first go around and believe I can find success again with a Paleo/Primal lifestyle. It's not going to be a diet....it will be a lifestyle.

            Stats:

            37
            Female
            5'9
            154lbs
            aprox 19/20% BF

            Goals..14/16% BF and around 140-145lbs

            We are around the same stats, except I'm a little taller and older than you. I stay in ketosis and I've found my sweet spot, and it takes a bit of tweaking to get there but once you are in ketosis, it's a great feeling with an abundance of energy. The quickest way to get there is to increase fats, eat moderate protein and go low carb. My daily stats are around the following:
            70% fat
            20% protein
            10 % carbs.

            I try to remain <30grams carbs and I stay <1200 calories per day. You are more active than I am, so you'll have to do the math on your own stats to figure out what works for you. I have 8 lbs left to lose, so I'm staying low calorie/carbs but once I reach my goal weight, I intend to increase my lifting and workouts, and will slightly increase my calories intake per day. It's all a bit of an experiment to get the results that you desire. By the way, I don't eat wheat, sugar or any fruit, currently.
            ----------------------------------------
            F, 48, 5'10"
            Start Date: 25-06-12 @ 161lbs
            Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

            Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

            Comment


            • #7
              [QUOTE=Louisa655;954916]
              Originally posted by Trojan View Post
              Hello There

              I'm new around here and about to embark on a mission to embrace more fat, lower my protein and ultimately , find my weight loss "Sweet Spot". I'll be honest.I'm fairly "brain damaged" due to years of body building trainers/diets. Some of it worked but most didn't. I had success with Paleo the first go around and believe I can find success again with a Paleo/Primal lifestyle. It's not going to be a diet....it will be a lifestyle.

              Stats:

              37
              Female
              5'9
              154lbs
              aprox 19/20% BF

              Goals..14/16% BF and around 140-145lbs

              We are around the same stats, except I'm a little taller and older than you. I stay in ketosis and I've found my sweet spot, and it takes a bit of tweaking to get there but once you are in ketosis, it's a great feeling with an abundance of energy. The quickest way to get there is to increase fats, eat moderate protein and go low carb. My daily stats are around the following:
              70% fat
              20% protein
              10 % carbs.

              I try to remain <30grams carbs and I stay <1200 calories per day. You are more active than I am, so you'll have to do the math on your own stats to figure out what works for you. I have 8 lbs left to lose, so I'm staying low calorie/carbs but once I reach my goal weight, I intend to increase my lifting and workouts, and will slightly increase my calories intake per day. It's all a bit of an experiment to get the results that you desire. By the way, I don't eat wheat, sugar or any fruit, currently.
              Hey Louisa

              Thank you for dropping by. My biggest issue is dropping my protein and increasing that fat but it's getting there. I've not had any sugar/artificial sweetener or fruit in a week, I still miss it. The good news is my pants are slightly loose while my energy has shot up! I'll get my BF % this coming weekend with my trainer. Started out at 20% and hoping to be under that.

              Yesterday's meals were

              Coffee/Water
              Brocc/kale
              pat of grass fed butter
              50 grams protein
              EVOO
              a few nuts

              kale/brocc
              50 grams of protein
              mustard
              EVOO
              nuts

              Sugar snap peas..whole bag:/
              Green and fiber but possibly too much carb

              More brocc
              40grams protein
              EVOO
              nuts

              I'm supposed to eat around 150 grams of protein a day, no more or less due to my muscle goals. Still, am in truly in ketosis with this amount? Not sure. There were a few days of massive head fog and frustration then it cleared and I had alot of energy. Maybe I'm there..

              We shall see what this week brings.

              More depletion weight workouts and some Crossfit/HIIT sessions for sure.

              Barb
              SBF% 20.5
              CBF% 20.0
              Goal....14%

              Muscle weighs more than fat and scales are evil.

              Comment


              • #8
                Here we go with week two. M goal this week is to lower the protein to 150 gm or less, increase my fat but watch it with the coconut oil. Since I'm dairy free I'll increase my Avacado intake.

                Breakfast:

                Coffee/Water
                50 grams protein
                kale/broccoli-roasted
                pat of grassfed butter
                evoo
                mustard
                -too many nuts. Need to watch this as well.

                Lunch :

                2 handfuls of fresh spinach
                50 grams turkey
                EVOO
                Avacado

                Snack will be avacado/FEW cashews

                Dinner:

                30-40 grams protein
                lots of green veggies
                EVOO

                Night Snack- snow peas.
                1-2 table spoons Coconut Oil

                Question....how bad are sugar snap/snow peas for ketosis? My trainer said I could eat as much green veggie as I like but they may have too many carbs? Since cutting out all sugar/sweeteners, I find them delectible which probably answers my question.

                Workout..It's been a week since my last rest day hence I may just do 1 hour of walking.

                B
                SBF% 20.5
                CBF% 20.0
                Goal....14%

                Muscle weighs more than fat and scales are evil.

                Comment


                • #9
                  Morning All!

                  Sleep pretty good...about 8.5 hours. Still on Lunesta which sucks.

                  Started off the day with 45 min walking and 15 min of running intervals. I'll go back at lunch for 10 min of HIIT with a little lifting. I'm finding that hunger is less but I still want/need my 4 meals a day. Increased fats and lowered protein yesterday which seemed to work. It's tougher when you can't have dairy but that's the last time I'll harp on that.

                  Added in baby cukes to lessen the sugar snap pea consumption. TONS of green veggies is what's helping me stay fuller and ....um regular. lol Sorry..TMI.

                  Do Keto Stix REALLY work?

                  B
                  SBF% 20.5
                  CBF% 20.0
                  Goal....14%

                  Muscle weighs more than fat and scales are evil.

                  Comment


                  • #10
                    Hi there, Trojan. Just poking my head in.

                    If you are looking for more fat, you should hunt up the recipe for the Liquid Fat Bomb on the recipe page. Heaven. And you can toss protein powder in, too, if you want to make it a Fat AND Protein Bomb.

                    Comment


                    • #11
                      Originally posted by Sabine View Post
                      Hi there, Trojan. Just poking my head in.

                      If you are looking for more fat, you should hunt up the recipe for the Liquid Fat Bomb on the recipe page. Heaven. And you can toss protein powder in, too, if you want to make it a Fat AND Protein Bomb.
                      Oh..that sounds sinfully yum-o. I'll have to look for it and thanks!
                      SBF% 20.5
                      CBF% 20.0
                      Goal....14%

                      Muscle weighs more than fat and scales are evil.

                      Comment


                      • #12
                        Well yesterday was not my strongest day folks. Maybe I exercised too much because I COULDN'T keep my hunger at bay. I ramped up my fat and everything. Truth be told, I ate too much protein again..

                        Today's meals

                        Breakfast:

                        85 grams protein
                        Kale/spinach
                        pat of butter
                        EVOO
                        Coffee/Water
                        4 almonds and 2 brazil nuts

                        Lunch:

                        Spinach
                        50 grams of protein
                        avacado
                        EVOO
                        Mustard

                        WATER/Fizzy water

                        Dinner:

                        Spinach
                        avacado
                        snap peas
                        Water


                        Snacks will be snap peas/cukes or some spinach in EVOO


                        Today's workout

                        1 mile walk in the AM

                        Gym workout
                        10 min W/Up

                        30-40 min of heavy weight lifting
                        15 min sprint intervals

                        B
                        SBF% 20.5
                        CBF% 20.0
                        Goal....14%

                        Muscle weighs more than fat and scales are evil.

                        Comment


                        • #13
                          Morning all~

                          I was SO tired yesterday. What made matters worse is that it's a crazy time at work, planning out travel for 5 people and board meetings. I also run a local music show..UGH! Made a point to get 8-9 hours of sleep which was achieved.

                          Today's meals

                          Making my breakfast the biggest protein number of the day and decreasing from then on.

                          Breakfast:

                          85 grams turkey/chicken
                          pat of butter
                          EVOO
                          Spinach/Kale mix
                          Coffee and water

                          Snacks are fresh snap peas, cukes and small amount of almonds. If I'm very low blood sugar, a spoonful of Tahini.

                          Lunch

                          Spinach/kale
                          50 grams turkey
                          mustard
                          EVOO
                          Water

                          Dinner

                          Spinach
                          20 grams chicken
                          EVOO

                          2 tablespoons of coconut oil before bed to keep me from waking up hungry.
                          Does that sound like too much Coco oil?


                          Workouts

                          Am 1 mile walk

                          PM Leg day

                          Lunges, Curls, Weighted Squats, glutes and then 10 min of interval run
                          1 hour of walking= 4 miles.

                          B
                          SBF% 20.5
                          CBF% 20.0
                          Goal....14%

                          Muscle weighs more than fat and scales are evil.

                          Comment


                          • #14
                            Have you taken that much coconut oil at once before? Some people have adverse digestive effects if they go right to a large amount, especially on its own.
                            And, wow, that seems like quite a drop in protein amounts from what you were having before. Are you balancing it out with more fat or vegetables? Can't tell the amounts from your list.

                            Comment


                            • #15
                              Hi Sabine~

                              This is certainly alot of work! ha! I have taken alot of CO before and was fine, in fact my body loves it BUT It does make my Cholesterol increase quite a bit and not just the HDL. I love it though!

                              Yes, there is a HUGE decrease in protein which is why I'm SO hungry. I have been shoveling veggies down my throat like candy but it's not helping. I have also increased my fat but maybe I'm still off...I'm still very fearful of too much fat. I don't do dairy beyond my small pat of butter each morning so my choices are a bit more limited but that is no excuse.

                              Maybe increase my avocado intake? I shouldn't do more nuts due to Omega 6's and have to watch the CO due to cholesterol. What's a girl to do?


                              B
                              SBF% 20.5
                              CBF% 20.0
                              Goal....14%

                              Muscle weighs more than fat and scales are evil.

                              Comment

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