Amy's journal to stay on track
(76 posts) (7 voices)-
Amy
MemberHello. I just joined you all in the PB journey. I started on 9.1, and so far feel GREAT!!
I am 37 yrs old, living in MA with my wonderful husband of 11 years.I am 5'7", 145lbs, and 25% bf: uuggghhh!!
I have tried everything know to man to reshape my body (with no luck), and to lose 10/15lbs that crept up on me over the past 6 years. I have been eating super healthy over the past 2 years (no preservatives, no wheat, gluten, sugar, and dairy light), and I am up to committing to the primal way 100%. The biggest change for me will be eating fat: I am a bit afraid, but willing to try.
I normally workout 6 days a week. I have slowly started to change up my workouts this week, but really want to get a grasp on the eating first, and will then incorporate the sprinting, etc.
Goal: lose 10/15lbs, drop belly weight, and bf%.
Eats for WED:
m1:
black coffee/1 stevia
egg/veggie bake
5 strawberriesm2:
2c spinach
pp
1T coconut oil
1T almond butter
ice/waterm3:
5oz ribeye steak
asparagus
1/2 T coconut oilm4:
mustard lime chicken breast
salad
olives
1T pomegran/vinegar dressing
1c broccoli
1/2 T coconut oil1424 calories/53 carbs/90 fat/110 protein
15%/55%/30%My workouts for yesterday was 2.5 mile walk with dog and 45 min interval training.
Felt satisfied for the day: no hunger pains!
Hoping I am doing this right....Any thoughts/feedback greatly appreciated. I would love some help and motivation along the way. I will take the positive and negative, and will gladly change things up if it will help me with my new primal life. Thanks!
AMY
Posted 6 months ago # -
Amy
MemberEats for Thursday: planned
m1:
2 cups coffee-black w/ 1 stevia
egg and veggie bake
1/4 c walnutsm2:
pp
2T almond butter
1T coco oil
2c spinachm3:
leftover mustard lime chicken
1c brussel sprouts
1T coco oilm4:
wild salmon 4oz
zucchini fries sprinkled with raw parm cheese1384 cal/56carbs/111protein/87fat
15%/30%/55%workout: body was sore this morning, so I decided to just walk today (probably 3 miles).
Posted 6 months ago # -
Amy
MemberStay on plan. Ate everything listed, and was once again satisfied. It is great to not have hunger pangs.
I have been sleeping so much better too!
THIS PRIMAL LIVING IS GREAT!!
A bit nervous about the upcoming weekend. Weekends in the past is where slip ups have happened. I will take it day by day, but make sure I have food available.Friday:
m1
2 coffee/1 stevia
pp/2c spinach/1 T coco oil/2T almond butterm2:
egg/veggie bake
1/3c walnutsm3:
sockeye salmon 3oz/zucchinim4:
chicken meatloaf (this does have some oatmeal in it--this was made pre-primal/frozen leftovers)
salad/cuc/tomatoe/olives
1T vinegarette1362 calories/52carbs/88fat/107protein
wo: resistance
walk: 2.5 miles with dogPosted 6 months ago # -
Amy
Memberdragonmamma: I mainly ate fruit, veggies, and lean meat. I avoided fat like the plague.
So far, so good with the changes. I very rarely ate rice, and needed to give up grains last year due to celiac disease. When I was diagnosed, I also cut out sugar and preservatives.Really hoping primal is my answer in getting in shape and losing some body fat. I have been stuck here for a while.
How long have you been primal? How have your results been?
AMY
Posted 6 months ago # -
Welcome Amy!
Funny thing is, Fat is the BEST way to lose weight!!! It's soooooo backwards what were are all taught about fat!
Seriously, you will have super cravings for more food and even more carbs if you are not shoving your face full of good animal fat!!!
Take a test-run for 1 week (heck even a day or two will show you) and eat 70% of your calories as fat (bacon grease, coconut oil, palm oil, Ghee, whatever!).
I'm not just touting basic 'mumbo-jumbo' here, but overall, your appetite will severely decrease with this much fat!!!!
(I mean it ;-)
Good luck girl!
Posted 6 months ago # -
Amy
MemberHI SassaFrass!
I was aiming for 10%c/30%p/60%f tomorrow.
I eat anywhere right now from 1320-1425 calories.
Maybe i will aim for 70 on Sunday.I AM FOR ONCE NOT HUNGRY!! I am really surprised at how good I feel after only doing this for 4 days: amazing?
I really want to lose some fat.
If you don't mind, about how many calories are you taking in with 70% fat? what about carbs/protein?
How long have you been primal? Results?
I really wanted to make sure I am doing this right!
Does it look like I am getting enough protein? (5'7" 145lbs--wanting to lose weight/inches/bf)thanks
AMY
Posted 6 months ago # -
Calorie-wise, I don't think those are bad cal numbers, but I wouldn't worry about them too much. I found my cals going way down when I started to get to 65 - 75% daily fat intake. Your cals will immediately decrease because your hunger decreases immensely!
I have been Primal nearly 5 months now and I went from 169 to 158 lbs (I'm 5'9"). The lbs are not necessarily a goal-marker for me anymore, since I am now close to a size 8, when 5 yrs ago a size 8 for me was around 145 lbs.
I keep yo-yoing with my carbs, even if they ARE Primal, so I am still battling my last 20 lbs.
That's why I chimed in about the fat. My excess protein intake + decreased fat intake and then additional primal carb intake made me bloat up more instead of continuing to lose weight.
I need to continue tracking in FitDay.com so that I am reminding myself to gobble up more fat, otherwise, my appetite has shifted into high gear! Oops!
18 - 24 hr fasts, with high fat consumption in between is a MAJOR catalyst for fat loss. I had friends left and right commenting on my progress after doing that!
Posted 6 months ago # -
kuno1chi
MemberAmy,
Seconding Sassa. Fat=Progress. For me, a big turning point was when I started using CO for cooking.
Also, you may not need to lose as much weight as you think you do. I am actually wearing clothes at 149 lbs that previously did not fit until I was down to 135 on a CW diet (and I actually looked like crap then, cause I wasn't lifting at all).
I've done a couple of IF days, too, and it feels really good.
Have fun, and keep asking questions!
Posted 6 months ago # -
dragonmamma
MemberSo, basically, you needed to ADD fat to your diet.
I'm one of the more moderate primals here, in that I'm not ultra-low carb. I'm not trying to lose weight, so I do just fine keeping my carbs at around 100-150 grams a day. I do just fine with fruit, sweet potatoes and beans, but grains (particularly wheat) make me feel bloated and inflamed. I also don't do dairy except a bit of yogurt.
I've been grain-free about half a year now, and I've been obsessed with coconut products for a couple of months. I've maintained my weight for about four years (I used to be 45 pounds heavier), but since cutting out the grains I'm looking leaner and meaner.
Posted 6 months ago # -
Amy
MemberThank you all for the information. I really appreciate the love!
it really is amazing. It is 3pm here and I just ate my second meal of the day. Normally I would be on meal 4 (or 5) for the day!
I was doing a bit of reading on the fasting, and I was goint to try fasting in the mornings a few days next week, or eat breakfast, skip lunch, etc and then have dinner.
Reading sassafrass, perhaps I should aim for a longer fast instead. I am willing to give it a try!Have a great day: thanks again!!
AMY
Posted 6 months ago # -
Amy
MemberSo the weekend is here and I think this way of eating is easier to stay on track for me.
SAT
m1:
egg/veggie bake
1/4 cup walnutsm2:
2T coco oil
2T almond butter
pp
2c spinach
water/icem3
artic char
green beans w/ oo and garlicwo: 3 mile walk
hit around 10% carbs today....I may have been a bit over.
Really going to try the IF this upcoming week. As of this morning I am down 2lb my first primal week!AMY
Posted 6 months ago # -
Amy
MemberWent a little over 50g of carbs for yesterday, but all in all stayed primal for week 1!
Glad the weekend is over and ready to get hard core.Goals for the week:
1. stay under 50g for carbs
2. IF one meal a day.This site has been a HUGE help for motivation and support.
a
Posted 6 months ago # -
Hi Amy,
It sounds like you are doing great!
I have been 100% Primal for one month now (have been about 75% the past three years, with several bouts of prolonged cheating, I have put on body fat). I found that after about 2 weeks on 1400 cal per day I got really really tired and was not feeling energetic enough to do anything high intensity. I am eating about 55-60% fat, 35% protein and 5-10% carbs. I would say that I have been at 25-40 g. of carbs on average. I am really not eating any fruit. I increased my calories by about 200-300 and feel much better. I have lost 5 lbs so far, most of this was in the first two weeks. I did not seem to be losing much while I was feeling tired. I also have not been hungry at all, no cravings and feeling very satisfied after I eat. I walk 2-4 miles per day with my dog, a few short weight workouts weekly. I have just started sprinting.
Keep up the good work and I look forward to hearing how you are progressing. Like you, I have tried lots of other things and am so happy to not have to feel deprived or hungry. Last weekend we visited a local orchard and cider mill. I threw away my coupon for free cider and donut, not because I have incredible will power (donuts used to be one of my biggest problems), but I just did not WANT a huge sugar load. Gross.
Debra
Posted 6 months ago # -
Amy
MemberMonday:
wo: cardioX
eats:
pp/2cups spinach/2Tcoco oil/2 cups black coffeebuffalo/egg/veggie bake
1/4 cup blueberries and walnutsIF 9 hrs
lemon and ginger pork
brussel sprouts w/ 1/2T coco oilSo, I managed to keep the carbs at 36g. Protein was at 101 and fat 91. today is similar and I am fasting from 1030am - dinner time (7pm).
I may try to skip breakfast tomorrow and see how that goes....
Trying to get the fat loss moving......
Still not hungry and not experiencing any cravings: whoohoo!!A
Posted 6 months ago # -
Amy
MemberTuesday:
workout: 2 mile walk with the dog 45 intervalsm1: 2c coffee/pp/2c spinach/2T coco oil/.25 frozen strawberries
m2: buffalo/egg and veggie bake/.5 chicken sausageIF for 9 hrs: water/1c tea
m3: chicken/salsa/zucchini/1 T coco oil (to cook)
Kept my carbs at 34grams and was roughly 10%/30/60.
today I am going to fast breakfast, and I am aiming for a 20 hr fast. I will not lift today, and will walk for a few hrs instead.
Tonight I am making stuffed peppers. This is one of my favorite things to eat!Next week I am going to add sprinting into the mix, and up my weight training a bit more. After adding that into the mix, I will be PRIMAL!!!
A
Posted 6 months ago # -
Great to hear Amy!
I need to get back into my weight routine again. I used to put the boys to shame in the gym! Now, I am gettin' flabby! ;-)
You can also try a 'carnivore' only day (eat only meat & maybe a few eggs) all day like once a week, with a cycled carb re-feed day (berries, coconut bread, etc), then do another mostly fat, some veggies, no fruit and red meat day and then after that, go for a IF day.
If find it keeps your body humming in the metabolic department!
Keep it up!
Posted 6 months ago # -
Amy
Memberthanks for stopping in SassaFrass! I will try a carnivore day sometime next week! Then maybe a day fast.
Down another 1lb!! I am thrilled.
So I fasted yesterday for 20 hrs, and feel great.
In less than 2 weeks primal I already:
sleep better
feel better
more energy
less hungry
less irritable
no aches and pains
no belly bloat: 1st time in 2+years!!!
LIGHTER!!I feel like finally I have found something that works for me and makes sense!! I have always been carb sensitive, but perhaps more than I realized. I have kept my carbs below 50 since starting and it really has made the difference. Most days I am in the 20/30 range and that seems to work well for me.
I am THRILLED!! I have had the books since it came out. I wish it didn't take me so long to finally read it. My husband has noticed the change in me too.
My workouts have been less intense, and it has been such a joy to workout again. I will be incorporating the lifting heavy and sprints in next week, but it has been so nice to walk daily, and remove the intense cardio I have done for years!!
Thursday:
wo: 10 mile walkeats:
IF 20 hrs: from 7pm Wed - 3pm Thurs
m1:
buffalo/egg/veggie bake
sausage patty: GROSS!!!
1T coconut oil
1/4 c walnutsm2:
primal stuffed peppers
1/2 grilled summer squash
1T butterSassaFrass: join me with the weights next week!!
A
Posted 6 months ago # -
Dude. I'm soooo there! ;-)
Here's my plan:
Monday: Swim, Tuesday: Hike, Wednesday: Full-body Weights, Thurs: Swim, Friday: Hike, Saturday: Weights
Posted 6 months ago # -
Amy
MemberSassa: your plan for next week sounds great. I will check in with you next week for support!! :)
FRi:
4 hr walk
Eats:
m1:
coffee/stevia
pp/2c spinach/1/4 frozen straw/1T cocoIF
m2:
pork chop
side salad with oil/vinegar
asparagus
1T butterManaged to keep carbs33g/protein/95/fat89
Calories on average this week have been in the low 1300 range. I feel satisfied, and hope that amount is okay.
Really think the fasting was a great jumpstart for me this week.Need to go food shopping today. Grass fed beef, steak, eggs (need to eat more and learn to like the taste/texture) are low right now: need to stock up.
My husband is slowly converting over his diet, and is enjoying all the beef we know eat!!Have a great Saturday!
AMY
Posted 6 months ago # -
CaveCat
MemberI just stumbled on this thread. Great stuff here! I've been stuck at progress the past few weeks. I'm going to add in more fat to see if that helps. Thanks, guys, for the info.
@Amy -- I love how you've dropped from four meals a day to just two. It's amazing how it works, right? And IF is awesome.
Posted 6 months ago # -
Amy
MemberHI CaveCat! Thanks for stopping by. Really, this site has been so helpful in my staying on track.
2 weeks down, and the rest of my life to go!
I took measurements on Saturday and so far I am down 5lbs, 1" off the waist, and 2" off the belly pooch! Needless to say, I am estatic!!Sorry I was MIA all day yesterday. I walked 26 miles for cancer. I TRIED to be primal all day, but had to eat bars and fruit, so I ended up a tiny bit over 100 for the day.
BUT I am feeling great and back on track for Monday!
I was going to fast breakfast, but decided against it because I really am hungry, and want to refuel after a long walk.Today I will rest and opt not to workout.
I will be back later to report how today goes.......
I plan on taking it a bit easy to rest the body, and will be aiming for around 30g carbs today!AMY
Posted 6 months ago # -
Amy
MemberStill a bit sore in the feet from the 26 walk, so I may just walk the dog today and do a few pushups. Hope to get back to wo tomorrow.
I was really hoping to add sprints and heavier weights this week, but I am going to listen to my body....I may need to wait till next week.So Eating on Monday. So nice to be back to REAL food
m1:
2c coffee/1 stevia
egg/turkey/veggie bake
hamm2:
sockey salmon
broccoli
butterm3:
meatloaf
asparagus
broccoli
butterm4:
mixed nuts/coconut/dark chocolate (handful)carbs were at 30g. Really could have done without the nuts/chocolate in the evening. I think I ate it cuz I was bored. 1st time doing that primal....
I am going to fast this morning and eat lunch and dinner today (i think). We will see how things go!!
Beautiful day in MA today. I will need to get out to walk the dog at lunchtime!! Clouds and cooler weather heading in tomorrow....a
Posted 6 months ago # -
Amy
MemberSo my feet are feeling much better today, and I am feeling myself again since walking the 26 miles.
tues
wo: 2mile walk
eats:
m1:
2c coffee/1stevia
egg/veggie/turkey bakem2:
spaghetti squash 1.5c
chicken breast
chorico-gf
1/2 c tomato sauceWas not hungry yesterday. with the squash the carbs were a bit higher 44g, but still in line....
Really wanted to start the sprints, but I have decided to hold off til next week. I did weights this morning and will do them again on Friday.
Steak tonight for dinner: I can hardly wait!!Posted 6 months ago # -
Amy
MemberI got on the scale this morning :(. Was reading down 5lbs for several days, but now it is back up 5lbs.
Kind of bummed!!
Going to try and stay on course.
Perhaps I will do a 24hr fast: dinner to dinner. DONE: set for Thursday pm to Friday pm.
I am still entering things into myfitnesspal.I do know I need to up the exercise (less cardio/more resistance! Foot is feeling better, HARDCORE next week for sure!!
STAY POSITIVE!!
WED
wo: walk 2 miles/45min intervals
eats:
2c coffee/stevia
2eggs scrambled
1oz cheese/1oz raw milk
.5c spinach
3 sausage links
1T butterm2:
8oz raw milk
pp
1c spinach
1/4 frozen stawberry slicesm3:
ribeye steak 6oz/mushrooms onions-3ozeach
1T butter
roasted zucchini sprinkled with raw parm cheeseHMMM, noticing the cheese and dairy in there where I haven't really had any.....will need to watch dairy intake!
40g carbs/108g protein/101g fatPosted 6 months ago # -
Hang in there Amy. You're journal is mirroring mine. I see that when people start, your body starts dumping weight fast and you get pumped, then, the scale goes back up and your thinking "Sure I haven't been over 100g carbs and I've been mostly under 50g for several days, so what's the deal?". Don't worry. I too had this happen. Good thing is, this weight loss is so very different from what we are used to. Keep measuring and try to stay away from the scale. I haven't weighed myself in over a month, but my pants are falling off.... THAT, I know! ;-)
Keep it up. I went through phases: 1. Easing into Primal, 2. Encouraging more 'Primal' choices, 3. IF and extra fat plus less fruit, 4. Gorging myself silly on fruit and nuts and/ or Primal treats like berry muffins, etc., 5. (Current state), eating mainly Protein, Fat and some veggies.
It is a long process and sometimes the lbs show back up on the scale, but, we're women and sometimes a matter of hormones and water-retention can show up in anywhere from 5 - 7 lbs, in one day alone!
You are doing fantastically! Don't forget that!
Posted 6 months ago # -
Amy
MemberThanks Sassa!!! I do need to at times take a deep breath and realize that weight loss is a process. From what I hear too, the last 10lbs are the hardest to come off, and that is really what I need (10-15lbs)
I am fasting today. From dinner last night til dinner tonight. I will make sure to drink some tea and water today!
I also just read a great post from Nick about ZERO carbs, and this may be what I need!
Had a great workout with the hubby this morning, and I am ready to take on the day (and the fast!).
THURS:
wo: 2miles/35min intervals
eats:
m1:
2c coffee/1stevia
3oz ribeye
1oz raw milk
2 eggsm2:
was trying to fast, but had 1/4c walnutsm3:
fish and vegtable coconut milk soup (Delish!!)The soup was from a primal website, and it was sooooo good! I have leftovers in the freezer for at least 2 more meals.
I also stocked up on grass fed steaks and will start eating some steak with breakfast, etc.tonight I will have fish at the end of my fast.
HAPPY FRIDAY!!!
Posted 6 months ago # -
Sounds perfect Amy! You are hardcore Primal now! WELCOME to the club ;-D
Definitely the toughest to get rid of the last 10. Try to keep up with intermittent fasting and then try to go pure carnivore for 1 whole day.
Once you meet your goal, you can have veggies, fruits, etc, but for now, the last 10 will require discipline (trust me, I am just about there myself).
Definitely listen to Nick on the zero carb thing. As you can see on my post after his, I totally agree with his (if rather long) post based on my own, personal experience.
I also made a seafood coconut soup last night! It was fabulous. I 'vacuum' sealed the larger amount for further storage and then proceeded to completely spill a good 2 - 3 meals worth of the rest onto my kitchen floor last night :-( You don't want to know what words came out of my mouth when THAT happened!!! :-( (I think I'm STILL pouting about that...)
Happy Friday indeed!
Posted 6 months ago # -
Amy
Memberso I took the weekend off from the board. Stayed primal all weekend EXCEPT I had a margarita Sat night.
Managed to attend 2 events this week with sweets, etc and was not tempted, and had no cravings for it!!Making a asian pepper steak crock pot recipe from this site for dinner tonight. Smells yummy!!
This morning for breakfast I had leftover Thai seafood coconut milk soup, and think I wiil be satisfied till dinner time.Tomorrow I think I will try a carnivore day (thanks Sassa!).
Off for a walk with the pooch. Nice day, who needs lunch!!
AMY
Posted 5 months ago # -
Have a great walk!
I think I'll eat my seafood soup now as well!
Posted 5 months ago #
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