October 28th, 2008 by Cynthia
Tuesday, October 28
Got off to a rocky start... I ate my first meal before I planned. And realized only after it was inside me that the sausage I had chosen had a lot more sugar in it than I'd thought. So it was not QUITE as low carb a day as I'd planned, even though I was able to mostly make up for it when I planned the rest of my meals after breakfast. Otherwise, so far, so good.
Got our flu shots today.
Nutrition
Day 11 Meal Plan
Training: Cardio
01:21 PM Nordic Track - Intervals - 2 minutes on, 2 minutes off. 5 intervals.
25 minutes. 1.9 miles. Average speed 4.56 mph. 358 calories.
Average HR 79% Max HR 91%.
Cardio notes: The carbs yesterday must've helped! Not only are my shoulders a bit less sore, but instead of feeling like I was slogging through mud on the skis I felt like flying. I am already starting to adapt to this type of intervals, it was tough, but not as tough as the first couple of times. I threw in a full extra interval! After which I did a nice slow cool down and then stretched. No dizziness... just a slight headache, which is pretty normal for me on intervals.
I think I am a fairly fast adapter to cardio work.
Anyway, "Cheat To Lose" recommends the intervals particularly on the first couple days after a cheat when supposedly your leptin levels are high and your body is primed to burn fat. He also recommends a third interval session later in the week when you are adding carbs. That might work OK on the full bore program, but at this level of calorie restriction, I'm just a bit dubious about a third session. I didn't feel so hot doing one at the end of last week.
Training: Resistance
None. Not pushing it on my shoulders at the moment, even though they feel a bit better. I may do some Pilates abs... if so, I'll update this post.
Water
I have set a goal to drink 18 cups today. I think I'm going to pass it, because it's not 6PM yet and I have already gotten a full gallon in. I downloaded one of Leigh Peele's podcasts (Specifically #7. The Basics, I Don't Need No Stinking Basics.) and saw she really recommends a gallon and a half per day for women! I guess for the challenge, she didn't want to shock people! Me, I've been drinking a gallon for a while now, and a gallon and a half on my heavy pool workout days. So it might behoove me to try going up on my normal days.
Weight
Not unexpected... a rise to 223.4.
I was shocked that it wasn't higher after my cheat day!
October 28th, 2008 by Cynthia
Monday, October 27
So Monday was my cheat day. I didn't have serious junk cravings. In fact, I stayed home and pretty much ate fairly healthy food, just more of it and more carbs. No planning, just went with what I wanted when I was hungry.
I wanted the last two real farm fresh eggs for breakfast, so I had those, along with one omega-3 egg from the store. I scrambled them in a little butter, sprinkled them with fresh dill, salt and pepper and ate with a sliced tomato on the side. Having eggs in butter reminded me of eating at Grandma's. I don't know where she got her eggs, but probably from Great Aunt Mary's chickens. I loved my eggs!
Then I had pancakes. From a mix. With NO protein powder added, so they stayed tender. Kodiak Cakes brand, I like this mix! Ingredients are simple, 100% whole grain wheat flour, 100% whole grain oat flour, non-fat dry milk, dry honey (honey, wheat starch), leavening (sodium bicarbonate, sodium aluminum phosphate, monocalcium phosphate), egg whites, salt. Add water. I usually also add cinnamon and two tablespoons of flax meal. A half cup or 60g of mix makes three 4" pancakes, which I ate with butter and maple syrup. Also had a lean chicken/apple sausage link sliced on a bed of lettuce.
There is no meal plan! The thing about the "Cheat To Lose" cheat day is that you DON'T plan your cheats ahead of time. You eat what you crave at the moment on your day and only until hunger is satisfied. Then you eat again when you are hungry again. I don't get overly carried away with tracking it either... if I want to, I do, if I don't, no biggie. This time I did sort of track it, so you can entertain yourselves with my "eats".
I know, oatmeal for dinner is weird. It happened to be my craving at the time!
I don't know if I can keep up the current blogging pace... my shoulders and arms are either reacting to the weight work or too much time on the computer typing! I will still try to update once a day if I can.
Nutrition
Day 10 - Cheat Day - What I ate
Training: Cardio
11:49 AM Nordic Track - steady state.
21:36 minutes. 283 calories. Average HR 75% Max HR 83%.
Training: Resistance
None. I had thought to do push-ups, but my shoulders are bothering me so badly I didn't.
Water
Got my gallon in.
Weight
222.4
October 28th, 2008 by Cynthia
Sunday, October 26
I discovered Paula's Pumpkin Protein Pancakes! GREAT recipe!
I found the recipe under Leigh's 30 Day Challenge-Official Challenge Thread on the JP Fitness Forums. But when I can find the source, I like that, gives credit where it's due. I will have to go check on some of her other recipes!
What I really like about this recipe, aside from the great taste, is that there are only a few ingredients needed, it's fast, and it has great macros and plenty of protein. I actually messed with it a little for my first attempt, adding a bit of flax meal and substituting a whole egg for one of the whites. But I fixed a second batch exactly per the recipe and it was just as good!
Otherwise, Sunday was a rest day. I'm seeing my weight creep up a bit, but I think that is because one increases carbs at the end of a Cheat To Lose week. I.E. it's normal so I'm not worrying. I'll probably spike on Tuesday and then hopefully will be going down from there again. I did make some brown rice up to freeze for next week and to eat over the weekend and possibly on my cheat day as well.
I also made a meal plan... which I followed except for I wasn't that hungry and wanted to go to bed, so I did not eat my last meal. The Mediterranean Salad would have had a little olive oil in it, so I opted to use that on my 4th meal along with a little balsamic vinegar. So I was below my recommended calories by 186 calories.
Nutrition:
Day 9 Meal Plan
Training:
NONE WHATSOEVER
WATER: Easily got my gallon in!
WEIGHT: 222.0
