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Journal: My Body Revival

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  • #16
    My Day: 6-4-2013

    Took in 30 grams of carbs within my 1463 calorie day. I know primal says I should be eating more, per the math 2700 calories a day, but I have not been starving here.

    My fat intake has been 50-60% of my calories since starting four days ago. Should I be concerned I am taking in more fat than protein routinely? My guess is, no. For many years I've eaten disasterously, where many days were high carb, then fat likely trumping protein too.

    Exercise, nope, other than the stairs at work which are hardly enough. I didn't make time after work and before settling in to watch the hockey playoff game to take a walk. Failure, I know
    I gotta gotta gotta fix that part of my game tomorrow!
    Follow my progress at ->Journal: My Body Revival



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    • #17
      Originally posted by Lat56oya
      I'll certainly need the support and wisdom on the primal ways.
      Then you have come to the right place, finding lots of that here at MDA.
      Follow my progress at ->Journal: My Body Revival



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      • #18
        Curiosity for today: Pillows

        Good Morning!

        Woke up with a crooked neck, not sure what caused the kink I'm trying to work out of it.

        May be time to buy a new pillow. Last time I bought a pillow, I recall being alarmed by the sticker-shock from how much a pillow can cost.

        Pillows, I've never slept without one, does anyone sleep sans-pillow?

        Mark talked briefly about pillows in this blog entry:
        Bedding: Do We Really Need It? .

        I cannot imagine sleeping without a pillow, and since sleep quality is super-important, I better set aside some cash for a decent pillow.

        Any recommendations on pillows you find to be worthy of the money?
        Follow my progress at ->Journal: My Body Revival



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        • #19
          hi Patrick,

          congratulations on going Primal.

          Ref the stairs - but it's so much more than just the calories burned. It's feeling good about making that effort when others aren't - and that can put extra bounce in your step. It's bouncing down or bounding up the stairs on the days when you've got energy to spare. It's racing the elevator (down at least) to show up at the bottom before your colleagues, and it's noticing how much easier it gets day by day as the weight comes off and your legs get stronger. Good show.

          Low Carb flu - nope, not something that bothers me. But I've never had low blood sugar symptoms either, so even when I've been carrying extra weight I seem able to switch on the fat metabolism and skip meals without it bothering me. I'm now using that ability positively to extend my fat-burning hours.

          Pillows. Hmmm, I went through a period of sleeping on the floor and a very flat pillow was almost too much - some days I just used a sweatshirt to pad the floor under the duvet. I suspect it depends how you sleep and I'm a side or front sleeper.

          Under-eating. I'm currently eating far less in calories than my supposed required intake for my metabolism, but then I get very little actual exercise. All I know is that I stuff myself at dinner and I'm losing weight. I'm also taking in around 75% fat, 20% protein and 5% carbs so no, you don't need to worry about eating more fat than protein. If you read around, you'll find various suggestions for protein intake - minimum 1g per kg bodyweight I think and up to 1g per lb or so. Then carb intake depends on what you feel happy with, though Mark's 'sweet spot' for weight loss is 50g - 100g carbs. I'm usually under 20g carbs but I'm happier with that. And whatever else you want to eat should come from fat really.

          Which sounds complicated, but you soon get the hang of how much protein and carbs your favourite meats and veggies will give you and how to boost fats with avocado or coconut or extra eggs etc.

          Hope that gives you some ideas.
          Me, My Father and The Alzheimer's - http://www.marksdailyapple.com/forum/thread84213.html

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          • #20
            Originally posted by awok677 View Post
            hi Patrick,

            congratulations on going Primal.
            ...
            Awok, appreciate the thoughtful reply and advice!
            I think I need to 'think' less about the numbers re: my required daily intake for my metabolism and put more think-time into ensuring whatever number of calories I do eat are high-quality-primal calories which both satisfy and fuel me specific to my level of activity on any given day. Whew, that was a long sentence...

            Thanks!,
            Follow my progress at ->Journal: My Body Revival



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            • #21
              My Day: 6-5-2013

              My day consumed 1452 calories, of that 45 grams were carbs.

              My carb intake since starting my primal journey on June 1st has been all high-quality primal recommended food, veggies and some fruit. This signals I have the fortitude to succeed in changing my behavior, proves that I am not addicted to sugar to where I am dependent upon it to survive.

              I can change, I CAN....
              I can live each day and choose to eat the right food
              I can act responsible for my health versus just thinking I ought to be responsible
              I can stand up to temptation and win the battle of will versus weakness

              So, I can do this, and I WILL get my health back!
              Follow my progress at ->Journal: My Body Revival



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              • #22
                My Day: 6-6-2013

                BAD...
                I went out with work mates after work, drank beer and ate bar food; all totaled 204 grams of carbs made up 1/3 of my calorie intake!
                Bad!
                Follow my progress at ->Journal: My Body Revival



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                • #23
                  My Day: 6-7-2013

                  Friday was a rebound day of sorts, trying to get over the bad day that was Thursday. Friday saw me swallow 1658 delicious calories of which just 19 grams were carbs. A bunless-burger and leftover pheasant were some of my choices which made my day!

                  Feels good to know I limited my bad day to just that, one day. So many times a bad day became two, then a bad week, month, and more.
                  Follow my progress at ->Journal: My Body Revival



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                  • #24
                    PROGRESS: Week 1

                    304.2 = Primal Starting Weight
                    298.8 = Week 1 Ending Weight
                    005.4 = Total Weight Lost

                    Week 1 Eating:
                    For the week my macro-nutrient daily intakes averages were 53% Fat, 16% Carbs, 31% Protein... For carbs I average 66 grams a day. Just that one bad day on Thursday, which skewed up the results for carbs. I'll have to get over that gaff.

                    Week 1 Exercise:
                    Nearly none, not good. Got one 2-mile walk in, no where near enough exercise to pretend I've grabbed on to the primal blueprint way of life. Thus my week one really looks more like someone choosing to go on the Atkins diet. I can fix that, I know I can!

                    All in all, I'm Off to a good start, all smiles here
                    Follow my progress at ->Journal: My Body Revival



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                    • #25
                      Thanks for visiting my journal, Pro! Your journal is great, I just read it from the beginning. I hope you stick around and have great success.
                      My Primal Journal: http://www.marksdailyapple.com/forum/thread53052.html

                      "Freedom from fear" could be said to sum up the whole philosophy of human rights. - Dag Hammarskjold

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                      • #26
                        Just to comment on a few things: (I don't know how to do the multi-quote thing that everyone else is so good at.)

                        You've probably figured out some of this stuff already. Don't worry about an occasional bad day or bad meal. You will bounce right back. And when you get this primal thing right, cravings will be dramatically reduced if not non-existent. Is your wife on board? Or at least really supportive? It is very helpful to get rid of all temptation in your home. My own kitchen is totally primal which has saved me on numerous occasions. I have no grains, no sugar other than honey, no beans, no legumes.

                        Just knowing that low-carb flu exists will help you through it if it happens. When I was starting out I had a couple of times when I suffered - luckily I had this forum to help me, and having some sweet potatoes around the house fixed me right up. But many people never have it, and you might be one of those lucky ones.

                        Stairs - I run up and down the stairs multiple times during my work day - the elevator is usually not an option as it is too slow and out of the way. Even when I was SAD, I had a rock-hard bum. Now I have a little rock-hard bum. I like it!

                        Fat should definitely be your largest macro. For one thing, it is really hard to eat lots of meat/protein every day in the absence of carbohydrate. It just isn't palatable and it is very filling. There are, of course, people who do this, but often their goals are different from weight loss. Fat is your friend. I lost 40 lbs. by getting 60-70% of my daily calories from fat and keeping carbs under 100g. I can honestly say it was wonderful.

                        Good luck, Patrick, and don't be afraid to ask for advice, there are a lot of really supportive people here.
                        My Primal Journal: http://www.marksdailyapple.com/forum/thread53052.html

                        "Freedom from fear" could be said to sum up the whole philosophy of human rights. - Dag Hammarskjold

                        Comment


                        • #27
                          I know what you mean about bad days. With Atkins/low carb, because it was all about weight loss for me, a bad day or even a bad 5 minutes would soon become an - oh, well, I can start again tomorrow, or the next day. Especially if I'd made some progress and was feeling good about myself. Now, because it's all about health as much as weight loss, I just don't feel the same temptations. Certainly if I have to go less than primal, or treat myself (like my rare pint of cider the other night) then it's literally just the one thing and not a springboard for worse behaviour.

                          On the other hand, when I'm at my desired weight/body composition, I can see things being a lot more tempting.
                          Me, My Father and The Alzheimer's - http://www.marksdailyapple.com/forum/thread84213.html

                          Comment


                          • #28
                            Originally posted by Siobhan View Post
                            Just to comment on a few things: (I don't know how to do the multi-quote thing that everyone else is so good at.)

                            You've probably figured out some of this stuff already. Don't worry about an occasional bad day or bad meal. You will bounce right back. And when you get this primal thing right, cravings will be dramatically reduced if not non-existent. Is your wife on board? Or at least really supportive? It is very helpful to get rid of all temptation in your home. My own kitchen is totally primal which has saved me on numerous occasions. I have no grains, no sugar other than honey, no beans, no legumes.

                            Just knowing that low-carb flu exists will help you through it if it happens. When I was starting out I had a couple of times when I suffered - luckily I had this forum to help me, and having some sweet potatoes around the house fixed me right up. But many people never have it, and you might be one of those lucky ones.

                            Stairs - I run up and down the stairs multiple times during my work day - the elevator is usually not an option as it is too slow and out of the way. Even when I was SAD, I had a rock-hard bum. Now I have a little rock-hard bum. I like it!

                            Fat should definitely be your largest macro. For one thing, it is really hard to eat lots of meat/protein every day in the absence of carbohydrate. It just isn't palatable and it is very filling. There are, of course, people who do this, but often their goals are different from weight loss. Fat is your friend. I lost 40 lbs. by getting 60-70% of my daily calories from fat and keeping carbs under 100g. I can honestly say it was wonderful.

                            Good luck, Patrick, and don't be afraid to ask for advice, there are a lot of really supportive people here.
                            Siobhan, congrats on you success losing 40 pounds, awesome!
                            Thank you for the support and the detailed advice, very much appreciated!
                            Follow my progress at ->Journal: My Body Revival



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                            • #29
                              Originally posted by awok677 View Post
                              I know what you mean about bad days. With Atkins/low carb, because it was all about weight loss for me, a bad day or even a bad 5 minutes would soon become an - oh, well, I can start again tomorrow, or the next day. Especially if I'd made some progress and was feeling good about myself. Now, because it's all about health as much as weight loss, I just don't feel the same temptations. Certainly if I have to go less than primal, or treat myself (like my rare pint of cider the other night) then it's literally just the one thing and not a springboard for worse behaviour.

                              On the other hand, when I'm at my desired weight/body composition, I can see things being a lot more tempting.
                              Awok, this being a way of life versus jut a way to lose weight should help us tame temptation for a lifetime and therefore not have to be concerned about temptation making a comeback once we hit goal weight. That's my hope any how
                              Follow my progress at ->Journal: My Body Revival



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                              • #30
                                My Day: 6-8-2013

                                A solid day this one was. A 3-mile walk which I completed in an hour got my day off to a great start. I also flopped down on the floor and did my first plank in many months, perhaps a year. I held it for just 30 seconds, I'll take it.

                                Good food day, well probably not enough calories actually. Today's eats totaled 1224 calories. Thanks to enjoying fresh fruit I took in 82 grams of carbs.

                                Delicious day, great food quality. Made fresh guacamole, grilled up a mess of garlic chicken thighs, and enjoyed some bacon too
                                Follow my progress at ->Journal: My Body Revival



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