Re: Calling all BFL detectives

January 10, 2008

Hello ,

I take 1 T. of flax oil a day and thats included in my totals, I track my

calories on fitday.

I am now halfway through week 11.

My overall activity level is pretty low during the week but its picking up a bit

as I have 2 new jobs.

For my HIIT one day I do the stationary bike, another day I run on the treadmill

and the third day I use the stairmaster and sometimes I run on the beach.

I can really see the eating late thing as being a problem, I'll correct that

right away, I wake up slow so I would get a cup of coffee and check emails and

before you know ot an hour and a half will have passed so I jump up get dressed

and head to the gym, then come home and on those days I usually wait 30 min

rather then the full hour, but its still too long. I had a physical a year and

half ago, I don't know that they checked my thyroid though.

When I eat a meal I still get that really warm sweating effect so I would assume

that means my metabolism is still ramped up. One other thing I noticed is after

workouts I am smelling a strong ammonia smell from my sweat and I read somewhere

that it means your burning muscle and you should eat something immediately, So

with the extreme tiredness lately and that , I was almost thinking maybe I am

not quite eating enough. I feel I should have more energy. I was thinking of

eating a bit more in the form of protein and veggies (100-200 cals) but also

adding just a little more time to each cardio session, like 10 min. I don't know

its hard to know what to do.

Thanks for the reply,

Tea

To: bodyforlifewomensclub2@...: skwigg@...: Thu, 10

Jan 2008 09:54:49 -0600Subject: Re: Calling all BFL

detectives

How much flax oil are you taking? Does the 1600-1700 cals per day includeit? Is

1600-1700 a guestimate or do you consistently track it?It does take some

detective work to figure this stuff out, but my firstimpression is that your

daily calorie intake may be high. Too much healthyfood still equals no

deficit.Also, you say no changes since week 7, but what week is it now? It's not

atall unusual to be on hold a couple of weeks and then whoosh. That's morecommon

than consistently dropping every week.And what is your overall activity level

like outside of the BFLworkouts? Are you active throughout the day or mostly

sitting? If you'remostly sitting, it doesn't hurt to pick things up with some

extra orrecreational cardio. You don't have to add X amount and sit and watch

theclock and calorie readout on a machine. Just try to do more active fun

stuffthroughout the week and move more throughout the day (standing,

walking,taking stairs). It all adds up.How do you do your HIIT? Does it change

regularly to activities you're notused to, or is it always the same thing?If you

wait 2 hours to workout in the morning, and you wait an hourafterward, are you

saying that you're not eating anything for 3-4 hoursafter you wake-up? That's

bad in a breakfast-skipping sort of a way. It willhurt the intensity of your

workouts and leave you ravenous later.Have you had a physical lately? Sometimes

thyroid or hormone issues canthrow a wrench into things.So, just some

troubleshooting ideas. Don't know if any of it applies, butmaybe something will

click.On Jan 10, 2008 4:48 AM, Yvette Rowe

wrote:>> I posted a few weeks back with a freak out over not seeing much

changes. I> kept going thinking that I would see results in the last weeks. I

weighed> myself today and I weigh EXACTLY the same as when I started I dropped

some> inches initially but I have remained the same since somewhere around week

7.>> In the beginning my free days were a little wild but I have never cheated>

on a non free day in the past 11.5 weeks, I have been drinking 16 cups of> water

a day, the last 2 weeks it has been around 12 cups more often not. I> take flax

oil. My calories run somewhere between 1600 and 1700 a day and I> only have 1

starchy carb a day except on weight days I may have 2 but they> are cetered

around workouts the rest of my carbs are fruit and veggies. I> don't eat bread

or very much processed foods, my carbs are potato, sweet> potato or oatmeal. My

processed foods are splenda, cottage cheese and> mustard and salsa.> I kill

myself with HIIT, I am usually near the throw-up zone, and I try to> set a

record with every workout.>> I am completely baffled. The only thing I can think

is maybe my body has> adapted to BFL? Maybe its time to add in extra cardio? I

can't go any harder> on HIIT. I workout first thing on an empty stomach, i admit

though that> sometimes its 2 hours (a couple weeks like that) after I wakeup,

which> really isn't first thing. I keep a very detailed journal and write down>

everything and plan everything.> what is the deal? No size or weight change

since around week 7. I am> really tired in the evenings and afternoons and today

I have been hungry 45> min or so after my meals. Funny thing is I used to get

hungry exactly 2.5hours after the same meals. I was so hungry this evening I

almost bought> pizza but I had chicken and potatoes instead>> Sorry i am

babbling but I am trying to provide as much info as possible, I> know the usual

pitfalls when a person isn't seeing results and I don't see> that I am doing

those things. I know this program works I have gone from 263> lbs to 189 over

the span of 3.5 years, it took this long because I moved> to another country and

had to get my head on straight again >> Do I add cardio?> eat more?> eat

less?>> Help! Can you solve this mystery?>

__________________________________________________________>[Non-text portions of

this message have been removed]

_________________________________________________________________

What are you waiting for? Join Lavalife FREE

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT

January 10, 2008

That muscle-burning ammonia smell is from the intense fasted workouts

and cutting your carbs too low. Your muscles literally have no fuel

except themselves. Put back some starchy carbs, especially at night

and in the vicinity of your workouts. You'll feel 100% better and your

results should pick up again. Adding more cardio won't make much

difference until you fix the food.

>

> Hello ,

> I take 1 T. of flax oil a day and thats included in my totals, I track my

> calories on fitday.

> I am now halfway through week 11.

> My overall activity level is pretty low during the week but its picking up a

> bit as I have 2 new jobs.

> For my HIIT one day I do the stationary bike, another day I run on the

> treadmill and the third day I use the stairmaster and sometimes I run on the

> beach.

> I can really see the eating late thing as being a problem, I'll correct that

> right away, I wake up slow so I would get a cup of coffee and check emails

> and before you know ot an hour and a half will have passed so I jump up get

> dressed and head to the gym, then come home and on those days I usually wait

> 30 min rather then the full hour, but its still too long. I had a physical a

> year and half ago, I don't know that they checked my thyroid though.

> When I eat a meal I still get that really warm sweating effect so I would

> assume that means my metabolism is still ramped up. One other thing I

> noticed is after workouts I am smelling a strong ammonia smell from my sweat

> and I read somewhere that it means your burning muscle and you should eat

> something immediately, So with the extreme tiredness lately and that , I was

> almost thinking maybe I am not quite eating enough. I feel I should have

> more energy. I was thinking of eating a bit more in the form of protein and

> veggies (100-200 cals) but also adding just a little more time to each

> cardio session, like 10 min. I don't know its hard to know what to do.

>

> Thanks for the reply,

> Tea

>

> To: bodyforlifewomensclub2@...: skwigg@...: Thu,

> 10 Jan 2008 09:54:49 -0600Subject: Re: Calling

> all BFL detectives

>

> How much flax oil are you taking? Does the 1600-1700 cals per day includeit?

> Is 1600-1700 a guestimate or do you consistently track it?It does take some

> detective work to figure this stuff out, but my firstimpression is that your

> daily calorie intake may be high. Too much healthyfood still equals no

> deficit.Also, you say no changes since week 7, but what week is it now? It's

> not atall unusual to be on hold a couple of weeks and then whoosh. That's

> morecommon than consistently dropping every week.And what is your overall

> activity level like outside of the BFLworkouts? Are you active throughout

> the day or mostly sitting? If you'remostly sitting, it doesn't hurt to pick

> things up with some extra orrecreational cardio. You don't have to add X

> amount and sit and watch theclock and calorie readout on a machine. Just try

> to do more active fun stuffthroughout the week and move more throughout the

> day (standing, walking,taking stairs). It all adds up.How do you do your

> HIIT? Does it change regularly to activities you're notused to, or is it

> always the same thing?If you wait 2 hours to workout in the morning, and you

> wait an hourafterward, are you saying that you're not eating anything for

> 3-4 hoursafter you wake-up? That's bad in a breakfast-skipping sort of a

> way. It willhurt the intensity of your workouts and leave you ravenous

> later.Have you had a physical lately? Sometimes thyroid or hormone issues

> canthrow a wrench into things.So, just some troubleshooting ideas. Don't

> know if any of it applies, butmaybe something will click.On Jan 10,

> 2008 4:48 AM, Yvette Rowe wrote:>> I posted a few

> weeks back with a freak out over not seeing much changes. I> kept going

> thinking that I would see results in the last weeks. I weighed> myself today

> and I weigh EXACTLY the same as when I started I dropped some> inches

> initially but I have remained the same since somewhere around week 7.>> In

> the beginning my free days were a little wild but I have never cheated> on a

> non free day in the past 11.5 weeks, I have been drinking 16 cups of> water

> a day, the last 2 weeks it has been around 12 cups more often not. I> take

> flax oil. My calories run somewhere between 1600 and 1700 a day and I> only

> have 1 starchy carb a day except on weight days I may have 2 but they> are

> cetered around workouts the rest of my carbs are fruit and veggies. I> don't

> eat bread or very much processed foods, my carbs are potato, sweet> potato

> or oatmeal. My processed foods are splenda, cottage cheese and> mustard and

> salsa.> I kill myself with HIIT, I am usually near the throw-up zone, and I

> try to> set a record with every workout.>> I am completely baffled. The only

> thing I can think is maybe my body has> adapted to BFL? Maybe its time to

> add in extra cardio? I can't go any harder> on HIIT. I workout first thing

> on an empty stomach, i admit though that> sometimes its 2 hours (a couple

> weeks like that) after I wakeup, which> really isn't first thing. I keep a

> very detailed journal and write down> everything and plan everything.> what

> is the deal? No size or weight change since around week 7. I am> really

> tired in the evenings and afternoons and today I have been hungry 45> min or

> so after my meals. Funny thing is I used to get hungry exactly 2.5hours

> after the same meals. I was so hungry this evening I almost bought> pizza

> but I had chicken and potatoes instead>> Sorry i am babbling but I am trying

> to provide as much info as possible, I> know the usual pitfalls when a

> person isn't seeing results and I don't see> that I am doing those things. I

> know this program works I have gone from 263> lbs to 189 over the span of

> 3.5 years, it took this long because I moved> to another country and had to

> get my head on straight again >> Do I add cardio?> eat more?> eat less?>>

> Help! Can you solve this mystery?>

> __________________________________________________________>[Non-text

> portions of this message have been removed]

>

> _________________________________________________________________

> What are you waiting for? Join Lavalife FREE

>

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT

>

January 10, 2008

ok I'll do that right away! Thanks

To: bodyforlifewomensclub2@...: skwigg@...: Thu, 10

Jan 2008 17:51:01 -0600Subject: Re: Calling all BFL

detectives

That muscle-burning ammonia smell is from the intense fasted workoutsand cutting

your carbs too low. Your muscles literally have no fuelexcept themselves. Put

back some starchy carbs, especially at nightand in the vicinity of your

workouts. You'll feel 100% better and yourresults should pick up again. Adding

more cardio won't make muchdifference until you fix the food.On 1/10/08,

Yvette Rowe wrote:>> Hello ,> I take 1 T. of flax

oil a day and thats included in my totals, I track my> calories on fitday.> I am

now halfway through week 11.> My overall activity level is pretty low during the

week but its picking up a> bit as I have 2 new jobs.> For my HIIT one day I do

the stationary bike, another day I run on the> treadmill and the third day I use

the stairmaster and sometimes I run on the> beach.> I can really see the eating

late thing as being a problem, I'll correct that> right away, I wake up slow so

I would get a cup of coffee and check emails> and before you know ot an hour and

a half will have passed so I jump up get> dressed and head to the gym, then come

home and on those days I usually wait> 30 min rather then the full hour, but its

still too long. I had a physical a> year and half ago, I don't know that they

checked my thyroid though.> When I eat a meal I still get that really warm

sweating effect so I would> assume that means my metabolism is still ramped up.

One other thing I> noticed is after workouts I am smelling a strong ammonia

smell from my sweat> and I read somewhere that it means your burning muscle and

you should eat> something immediately, So with the extreme tiredness lately and

that , I was> almost thinking maybe I am not quite eating enough. I feel I

should have> more energy. I was thinking of eating a bit more in the form of

protein and> veggies (100-200 cals) but also adding just a little more time to

each> cardio session, like 10 min. I don't know its hard to know what to do.>>

Thanks for the reply,> Tea>>> To: bodyforlifewomensclub2@...:

skwigg@...: Thu,> 10 Jan 2008 09:54:49 -0600Subject: Re: [body for

Life Women's Club] Calling> all BFL detectives>>>>> How much flax oil are you

taking? Does the 1600-1700 cals per day includeit?> Is 1600-1700 a guestimate or

do you consistently track it?It does take some> detective work to figure this

stuff out, but my firstimpression is that your> daily calorie intake may be

high. Too much healthyfood still equals no> deficit.Also, you say no changes

since week 7, but what week is it now? It's> not atall unusual to be on hold a

couple of weeks and then whoosh. That's> morecommon than consistently dropping

every week.And what is your overall> activity level like outside of the

BFLworkouts? Are you active throughout> the day or mostly sitting? If

you'remostly sitting, it doesn't hurt to pick> things up with some extra

orrecreational cardio. You don't have to add X> amount and sit and watch

theclock and calorie readout on a machine. Just try> to do more active fun

stuffthroughout the week and move more throughout the> day (standing,

walking,taking stairs). It all adds up.How do you do your> HIIT? Does it change

regularly to activities you're notused to, or is it> always the same thing?If

you wait 2 hours to workout in the morning, and you> wait an hourafterward, are

you saying that you're not eating anything for> 3-4 hoursafter you wake-up?

That's bad in a breakfast-skipping sort of a> way. It willhurt the intensity of

your workouts and leave you ravenous> later.Have you had a physical lately?

Sometimes thyroid or hormone issues> canthrow a wrench into things.So, just some

troubleshooting ideas. Don't> know if any of it applies, butmaybe something will

click.On Jan 10,> 2008 4:48 AM, Yvette Rowe

wrote:>> I posted a few> weeks back with a freak out over not seeing much

changes. I> kept going> thinking that I would see results in the last weeks. I

weighed> myself today> and I weigh EXACTLY the same as when I started I dropped

some> inches> initially but I have remained the same since somewhere around week

7.>> In> the beginning my free days were a little wild but I have never cheated>

on a> non free day in the past 11.5 weeks, I have been drinking 16 cups of>

water> a day, the last 2 weeks it has been around 12 cups more often not. I>

take> flax oil. My calories run somewhere between 1600 and 1700 a day and I>

only> have 1 starchy carb a day except on weight days I may have 2 but they>

are> cetered around workouts the rest of my carbs are fruit and veggies. I>

don't> eat bread or very much processed foods, my carbs are potato, sweet>

potato> or oatmeal. My processed foods are splenda, cottage cheese and> mustard

and> salsa.> I kill myself with HIIT, I am usually near the throw-up zone, and

I> try to> set a record with every workout.>> I am completely baffled. The only>

thing I can think is maybe my body has> adapted to BFL? Maybe its time to> add

in extra cardio? I can't go any harder> on HIIT. I workout first thing> on an

empty stomach, i admit though that> sometimes its 2 hours (a couple> weeks like

that) after I wakeup, which> really isn't first thing. I keep a> very detailed

journal and write down> everything and plan everything.> what> is the deal? No

size or weight change since around week 7. I am> really> tired in the evenings

and afternoons and today I have been hungry 45> min or> so after my meals. Funny

thing is I used to get hungry exactly 2.5hours> after the same meals. I was so

hungry this evening I almost bought> pizza> but I had chicken and potatoes

instead>> Sorry i am babbling but I am trying> to provide as much info as

possible, I> know the usual pitfalls when a> person isn't seeing results and I

don't see> that I am doing those things. I> know this program works I have gone

from 263> lbs to 189 over the span of> 3.5 years, it took this long because I

moved> to another country and had to> get my head on straight again >> Do I

add cardio?> eat more?> eat less?>>> Help! Can you solve this mystery?>>

__________________________________________________________>[Non-text> portions

of this message have been removed]>>>>>>>

__________________________________________________________> What are you waiting

for? Join Lavalife FREE>

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT>> [Non-text

portions of this message have been removed]>>>>>

January 11, 2008

> In the beginning my free days were a little wild but I

> have never cheated on a nonfree day in the past 11.5 weeks

Your 'free days' could be a bit too free .. shooting yourself in the

foot so to speak. Ever track how many calories in those days?

Say all week you are creating a modest 500 calorie a day deficit thru

eating less and exercising more:

500 x 6 = 3,000 calories (remember 1 lb scale weight is said to be

equal to 3,500 calories) Might have to step things up a bit eh?

So how do your free days stack up? Does it erase all the work you

have done all week? Something to consider if results are nada.

And your 1500 to 1700 calorie range?

Was that a FitDay recommendation? Whats your current height/weight?

You just might need to go lower if fatloss your main goal.

Its an eye opener(aint it) tracking calories? :-)

But maybe eating less somedays, like cardio days, and more say on

weight days, zigzagging back and forth might shake things up too.

How about posting a typical days foods (or a few days) and let us all

comment to give you some other tips?

joni

January 12, 2008

Hi Joni,

I have regned my free days in to 2 free meals. I didn't look at what fitday

recommended for calorie intake. I think I used BFFM's way of calculating to

determin my calorie range? I can't remember at the moment. I actually do kind of

zig zag calories by eating a bit more starchy carbs on weight days and onlly 1/2

cup on cardio days. Here the day before yesterdays meals

M1 - 3 egg whites 1 c. oatmeal

M2 - 3 egg whites 1 yolk 1 med orange

M2 - 1/2 c. cottage cheese 1/2 c. pineapple

M3 - chicken breast 1/2 lrg one, with baby spinach and 1/2 c. grapes

M4 - same as meal 3

M6 - 1/2 c. cottage cheese 1/2 c. pineapple

I also take 1 T. flax oil

Thanks for all the helpful advice

Tea

To: bodyforlifewomensclub2@...: no_reply@...:

Fri, 11 Jan 2008 06:39:04 +0000Subject: Re: Calling

all BFL detectives

> In the beginning my free days were a little wild but I > have never

cheated on a nonfree day in the past 11.5 weeksYour 'free days' could be a bit

too free .. shooting yourself in the foot so to speak. Ever track how many

calories in those days?Say all week you are creating a modest 500 calorie a day

deficit thru eating less and exercising more:500 x 6 = 3,000 calories (remember

1 lb scale weight is said to be equal to 3,500 calories) Might have to step

things up a bit eh?So how do your free days stack up? Does it erase all the work

you have done all week? Something to consider if results are nada.And your 1500

to 1700 calorie range? Was that a FitDay recommendation? Whats your current

height/weight?You just might need to go lower if fatloss your main goal. Its an

eye opener(aint it) tracking calories? :-)But maybe eating less somedays, like

cardio days, and more say on weight days, zigzagging back and forth might shake

things up too.How about posting a typical days foods (or a few days) and let us

all comment to give you some other tips?joni

_________________________________________________________________

What are you waiting for? Join Lavalife FREE

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT

January 12, 2008

I hardly ever say this to people, but I don't think you're eating enough for

your size and workout intensity. You eat very clean, but those are some

teensy clean carb portions. I would pass out. And the fact that you're

struggling with hunger and fatigue and a plateau tells me you're about to

pass out too.

Unless you have dinky little hands, 1/2 cup carb portions are quite small.

If you keep your portions that restricted, I would definitely switch some of

them to more calorie dense carb choices. You don't have to start

sucking down lots of bread and pasta, but adding potatoes, beans, lentils,

brown rice, etc. will make you feel better and give your muscles something

to work with.

It seems like you've been eating around 8 or 9 times your body weight, which

is quite aggressive fat loss. You may have hit a point where your body is

saying, uh-uh, no more. The BFL calculator puts you at more like 1900-2200.

http://www.bodyforlife.com/exercise/calcalc.asp

I realize that my mind may have been warped by Berardi and g-flux, but

now that I've personally experienced fat loss while eating 2,500+ calories

per day, I'm not so eager to tell women they need to eat little elf portions

to get lean.

So, there's my babbling. I'm sure Joni will be along shortly to tell you the

exact opposite. :-) Sometimes we're like the old guys bickering in the

balcony at The Muppet Show. :-D

Mainly, just don't continue doing the same thing and expect it to suddenly

start working. Try going lower or higher, try using more starchy carbs, try

increasing your daily activity level. Shake it up and see what gets you

feeling better and moving in the right direction again.

Were you able to fix the muscle-eating ammonia smell?

>

> Hi Joni,

> I have regned my free days in to 2 free meals. I didn't look at what

> fitday recommended for calorie intake. I think I used BFFM's way of

> calculating to determin my calorie range? I can't remember at the moment. I

> actually do kind of zig zag calories by eating a bit more starchy carbs on

> weight days and onlly 1/2 cup on cardio days. Here the day before

> yesterdays meals

> M1 - 3 egg whites 1 c. oatmeal

>

> M2 - 3 egg whites 1 yolk 1 med orange

>

> M2 - 1/2 c. cottage cheese 1/2 c. pineapple

>

> M3 - chicken breast 1/2 lrg one, with baby spinach and 1/2 c. grapes

>

> M4 - same as meal 3

>

> M6 - 1/2 c. cottage cheese 1/2 c. pineapple

>

> I also take 1 T. flax oil

>

> Thanks for all the helpful advice

>

> Tea

>

> To: bodyforlifewomensclub2@...:

> no_reply@...: Fri, 11 Jan 2008 06:39:04 +0000Subject:

> Re: Calling all BFL detectives

>

> > In the beginning my free days were a little wild

> but I > have never cheated on a nonfree day in the past 11.5 weeksYour

> 'free days' could be a bit too free .. shooting yourself in the foot so to

> speak. Ever track how many calories in those days?Say all week you are

> creating a modest 500 calorie a day deficit thru eating less and exercising

> more:500 x 6 = 3,000 calories (remember 1 lb scale weight is said to be

> equal to 3,500 calories) Might have to step things up a bit eh?So how do

> your free days stack up? Does it erase all the work you have done all week?

> Something to consider if results are nada.And your 1500 to 1700 calorie

> range? Was that a FitDay recommendation? Whats your current

> height/weight?You just might need to go lower if fatloss your main goal. Its

> an eye opener(aint it) tracking calories? :-)But maybe eating less somedays,

> like cardio days, and more say on weight days, zigzagging back and forth

> might shake things up too.How about posting a typical days foods (or a few

> days) and let us all comment to give you some other tips?joni

>

> _________________________________________________________________

> What are you waiting for? Join Lavalife FREE

>

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT

>

January 12, 2008

> So, there's my babbling. I'm sure Joni will be along shortly

> to tell you the exact opposite. :-) Sometimes we're like the

> old guys bickering in the balcony at The Muppet Show. :-D

LOL! Yeah thats us at times! But strangely I kind of agree, not so much

on increasing the calorie intake, but her choices could probably be

better with way more variety (I sense a rut there, altho I realize its

only one days worth). Its not always HOW much you eat, but WHAT you eat

that makes up the entire picture.

While fruits are good for you (those antioxidents and all) to me they

are like a side snack, a decoration, a nibble, and not a substantial

carb portion. I have used bananas (aka the complete fruit) and apples

(pectin/roughage) as a side carb but dont DEPEND on fruit to make up

the majority of your carb portions - sugars, altho natural, makes it a

suspect choice too (one large orange=17grams sugar). Read up on the two

types of fiber - soluable/insoluable - and you'll see the difference in

carbs on that level too. So if not fruit, what then? As suggested

dipping into the grain family (besides the oatmeal)rice, beans, etc

even ww pasta and a big hello! more vegetables!!!! While spinach is

an excellant choice (green and high in iron) its a watery vegetable in

the leaf family. You'd have to eat a whole BUNCH of spinach to equal

about the same amount of fiber in a CUP of sweet potatoes! And which

would be more filling? aha! the potato would! So look to increase your

vegetable variety intake on a major level! When you eat alot of fiber

(both kinds)its like little fat sopping sponges that will help you lose

the bodyfat - besides giving you more energy etc.

Do you count your flax into your calories? I would say dont. Its a side

addition like a vitamin would be, its readily used by your system and

doesnt linger to be added to a fat cell like other extra calories.

BUT .. do add in some goodfats into your eating plan (that you would

count of course). Walnuts and almonds in limited amounts are goodfat

food sources besides fish like salmon. Goodfats kind of trick your body

into thinking youre not putting it on the nofat-store-it-for-a-rainy-

day diet and helps your body to release stored fat for energy use.

Oh and did I mention dairy products? Cotttage cheese is king altho high

in sodium, so add in other stuff too. Lowfat/lowsugar yogurt, even some

cheeses, milk etc are good calcium sources but also vit D which current

studies show we are low in as a population - esp in winter with slow

sun exposure - and calcium/vit D with dairy enzymes is linked to

increasing the bodies fatloss mechanism in some studies I've recently

seen. So again more variety!

So while I wouldnt agree to eating more, I would scrutinze your 1500 to

1700 calorie CHOICES and start picking a much wider range of foods -

this too will help you in the longrun to make this not just another d-i-

e-t but to make your eating choices into a healthy lifestyle.

While I am sure FitDay does a good job on its counts, a few other

places I like to use for quick research are:

http://www.calorieking.com/foods/

And the ABC list: http://www.ntwrks.com/~mikev/chart1a.htm

On a last thought, even tho you have reigned in the freedays to two

free meals, they could still be hindering your fatloss depending on

again how free they are(and what they are)as it could still be erasing

what deficit you made thru the week. As a trial by error, try having a

couple of weeks where you dont actually have a freedaymeal, maybe just

increase your portions of what you would normally eat (and have like a

chocolate snack or something small you desire but add in to your daily

totals) and see if that pushes you into the fatloss lane.

Hope all this nitpicking helps! :-)

joni

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

*Lift well, Eat less, Walk fast, Live long*

January 12, 2008

Wow theres a lot to think about there.I am going to revamp my menu for this

upcoming week and add in more proper carbs and veggies. So should fruit just be

an addition or a side? Like chicken breast potatoe and a bit of fruit, not a

whole piece, but like a 1/4 to a 1/2?

My usual rule on fre meals is that I am not alowed to stuff myself,the goal is

comefortable, never stuffed. Also what I plan to do soon, instead of having just

junk food free meals, actually have a mostly healthy meal but maybe one I

wouldn't normally eat with a dessert, or for instance if I want pizza make my

own and add in more veggies and meat then I can get from say Pizza Hut, that

way I control how much fat and junk is in it. I wouldn't do this everytime but I

think it would make a difffrence.I need to think on this some more and I just

woke up so its time for some coffee!

Thanks again

Tea

To: bodyforlifewomensclub2@...: no_reply@...:

Sat, 12 Jan 2008 20:20:06 +0000Subject: Re: Calling

all BFL detectives

> So,

there's my babbling. I'm sure Joni will be along shortly> to tell you the exact

opposite. :-) Sometimes we're like the > old guys bickering in the balcony at

The Muppet Show. :-DLOL! Yeah thats us at times! But strangely I kind of agree,

not so much on increasing the calorie intake, but her choices could probably be

better with way more variety (I sense a rut there, altho I realize its only one

days worth). Its not always HOW much you eat, but WHAT you eat that makes up the

entire picture.While fruits are good for you (those antioxidents and all) to me

they are like a side snack, a decoration, a nibble, and not a substantial carb

portion. I have used bananas (aka the complete fruit) and apples

(pectin/roughage) as a side carb but dont DEPEND on fruit to make up the

majority of your carb portions - sugars, altho natural, makes it a suspect

choice too (one large orange=17grams sugar). Read up on the two types of fiber -

soluable/insoluable - and you'll see the difference in carbs on that level too.

So if not fruit, what then? As suggested dipping into the grain family

(besides the oatmeal)rice, beans, etc even ww pasta and a big hello! more

vegetables!!!! While spinach is an excellant choice (green and high in iron) its

a watery vegetable in the leaf family. You'd have to eat a whole BUNCH of

spinach to equal about the same amount of fiber in a CUP of sweet potatoes! And

which would be more filling? aha! the potato would! So look to increase your

vegetable variety intake on a major level! When you eat alot of fiber (both

kinds)its like little fat sopping sponges that will help you lose the bodyfat -

besides giving you more energy etc.Do you count your flax into your calories? I

would say dont. Its a side addition like a vitamin would be, its readily used by

your system and doesnt linger to be added to a fat cell like other extra

calories. BUT .. do add in some goodfats into your eating plan (that you would

count of course). Walnuts and almonds in limited amounts are goodfat food

sources besides fish like salmon. Goodfats kind of trick your body into thinking

youre not putting it on the nofat-store-it-for-a-rainy-day diet and helps your

body to release stored fat for energy use.Oh and did I mention dairy products?

Cotttage cheese is king altho high in sodium, so add in other stuff too.

Lowfat/lowsugar yogurt, even some cheeses, milk etc are good calcium sources but

also vit D which current studies show we are low in as a population - esp in

winter with slow sun exposure - and calcium/vit D with dairy enzymes is linked

to increasing the bodies fatloss mechanism in some studies I've recently seen.

So again more variety!So while I wouldnt agree to eating more, I would scrutinze

your 1500 to 1700 calorie CHOICES and start picking a much wider range of foods

- this too will help you in the longrun to make this not just another d-i-e-t

but to make your eating choices into a healthy lifestyle. While I am sure FitDay

does a good job on its counts, a few other places I like to use for quick

research are:http://www.calorieking.com/foods/And the ABC list:

http://www.ntwrks.com/~mikev/chart1a.htmOn a last thought, even tho you have

reigned in the freedays to two free meals, they could still be hindering your

fatloss depending on again how free they are(and what they are)as it could still

be erasing what deficit you made thru the week. As a trial by error, try having

a couple of weeks where you dont actually have a freedaymeal, maybe just

increase your portions of what you would normally eat (and have like a chocolate

snack or something small you desire but add in to your daily totals) and see if

that pushes you into the fatloss lane. Hope all this nitpicking helps!

:-)joni~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~*Lift well, Eat less, Walk

fast, Live long*

_________________________________________________________________

What are you waiting for? Join Lavalife FREE

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT

January 12, 2008

,

I had pizza the night before last for my free meal and I noticed that ammonia

smell was not there for the next mornings workout. I think I do need to eat a

bit more and do a bit more activity as well. My hands aren't quite that small,

but I had a long time there where i wasn't losing so I added in more fruit and

veggies like what I listed and I lost weight much faster,and for several weeks I

put on some muscle and got quite a bit stronger as well, now I'm back to weak

and hungry lol. I wondered with the muscle gain if I actually needed to increase

calories to maintain it. I will add in some beans and potatoes and see what

happens, it will be like a big science experiment! Would you still recommend I

eat fruit? and if so how much a day?

Thanks,

Tea

To: bodyforlifewomensclub2@...: skwigg@...: Sat, 12

Jan 2008 11:48:23 -0600Subject: Re: Re: Calling all

BFL detectives

I hardly ever say this to people, but I don't think you're eating enough foryour

size and workout intensity. You eat very clean, but those are someteensy clean

carb portions. I would pass out. And the fact that you'restruggling with hunger

and fatigue and a plateau tells me you're about topass out too.Unless you have

dinky little hands, 1/2 cup carb portions are quite small.If you keep your

portions that restricted, I would definitely switch some ofthem to more calorie

dense carb choices. You don't have to startsucking down lots of bread and pasta,

but adding potatoes, beans, lentils,brown rice, etc. will make you feel better

and give your muscles somethingto work with.It seems like you've been eating

around 8 or 9 times your body weight, whichis quite aggressive fat loss. You may

have hit a point where your body issaying, uh-uh, no more. The BFL calculator

puts you at more like 1900-2200.http://www.bodyforlife.com/exercise/calcalc.aspI

realize that my mind may have been warped by Berardi and g-flux, butnow

that I've personally experienced fat loss while eating 2,500+ caloriesper day,

I'm not so eager to tell women they need to eat little elf portionsto get

lean.So, there's my babbling. I'm sure Joni will be along shortly to tell you

theexact opposite. :-) Sometimes we're like the old guys bickering in thebalcony

at The Muppet Show. :-DMainly, just don't continue doing the same thing and

expect it to suddenlystart working. Try going lower or higher, try using more

starchy carbs, tryincreasing your daily activity level. Shake it up and see what

gets youfeeling better and moving in the right direction again.Were you able to

fix the muscle-eating ammonia smell?On Jan 12, 2008 4:31 AM, Yvette Rowe

wrote:>> Hi Joni,> I have regned my free days in to 2

free meals. I didn't look at what> fitday recommended for calorie intake. I

think I used BFFM's way of> calculating to determin my calorie range? I can't

remember at the moment. I> actually do kind of zig zag calories by eating a bit

more starchy carbs on> weight days and onlly 1/2 cup on cardio days. Here the

day before> yesterdays meals> M1 - 3 egg whites 1 c. oatmeal>> M2 - 3 egg whites

1 yolk 1 med orange>> M2 - 1/2 c. cottage cheese 1/2 c. pineapple>> M3 - chicken

breast 1/2 lrg one, with baby spinach and 1/2 c. grapes>> M4 - same as meal 3>>

M6 - 1/2 c. cottage cheese 1/2 c. pineapple>> I also take 1 T. flax oil>> Thanks

for all the helpful advice >> Tea>>> To:

bodyforlifewomensclub2@...:> no_reply@...: Fri,

11 Jan 2008 06:39:04 +0000Subject:> Re: Calling all

BFL detectives>>>>> > In the beginning my free days were a little wild> but

I > have never cheated on a nonfree day in the past 11.5 weeksYour> 'free days'

could be a bit too free .. shooting yourself in the foot so to> speak. Ever

track how many calories in those days?Say all week you are> creating a modest

500 calorie a day deficit thru eating less and exercising> more:500 x 6 = 3,000

calories (remember 1 lb scale weight is said to be> equal to 3,500 calories)

Might have to step things up a bit eh?So how do> your free days stack up? Does

it erase all the work you have done all week?> Something to consider if results

are nada.And your 1500 to 1700 calorie> range? Was that a FitDay recommendation?

Whats your current> height/weight?You just might need to go lower if fatloss

your main goal. Its> an eye opener(aint it) tracking calories? :-)But maybe

eating less somedays,> like cardio days, and more say on weight days, zigzagging

back and forth> might shake things up too.How about posting a typical days foods

(or a few> days) and let us all comment to give you some other tips?joni>>>>>>>

__________________________________________________________> What are you waiting

for? Join Lavalife FREE>>

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT>> [Non-text

portions of this message have been removed]>>>>> Yahoo! Groups

Links>>>>

January 13, 2008

Eat as much fruit as you want or need, just don't make it your only

carb source all day. Try to mix it up with some heartier choices. And

when you do use fruit as your carb, don't be so restrained with it.

You're still looking for around 25-30g of carbs and 125 cals or so per

carb portion. So, that's more like 2 cups raspberries, half a

cantaloupe, half a fresh pineapple, 3 peaches, 2 cups grapes. See what

I mean? If you're going to have fruit as the only carb in a meal, HAVE

some fruit. :-) Otherwise your carbs will be too low to fuel the

workouts.

>

> ,

> I had pizza the night before last for my free meal and I noticed that

> ammonia smell was not there for the next mornings workout. I think I do need

> to eat a bit more and do a bit more activity as well. My hands aren't quite

> that small, but I had a long time there where i wasn't losing so I added in

> more fruit and veggies like what I listed and I lost weight much faster,and

> for several weeks I put on some muscle and got quite a bit stronger as well,

> now I'm back to weak and hungry lol. I wondered with the muscle gain if I

> actually needed to increase calories to maintain it. I will add in some

> beans and potatoes and see what happens, it will be like a big science

> experiment! Would you still recommend I eat fruit? and if so how much a day?

>

> Thanks,

> Tea

>

> To: bodyforlifewomensclub2@...: skwigg@...: Sat,

> 12 Jan 2008 11:48:23 -0600Subject: Re: Re:

> Calling all BFL detectives

>

> I hardly ever say this to people, but I don't think you're eating enough

> foryour size and workout intensity. You eat very clean, but those are

> someteensy clean carb portions. I would pass out. And the fact that

> you'restruggling with hunger and fatigue and a plateau tells me you're about

> topass out too.Unless you have dinky little hands, 1/2 cup carb portions are

> quite small.If you keep your portions that restricted, I would definitely

> switch some ofthem to more calorie dense carb choices. You don't have to

> startsucking down lots of bread and pasta, but adding potatoes, beans,

> lentils,brown rice, etc. will make you feel better and give your muscles

> somethingto work with.It seems like you've been eating around 8 or 9 times

> your body weight, whichis quite aggressive fat loss. You may have hit a

> point where your body issaying, uh-uh, no more. The BFL calculator puts you

> at more like 1900-2200.http://www.bodyforlife.com/exercise/calcalc.aspI

> realize that my mind may have been warped by Berardi and g-flux, butnow

> that I've personally experienced fat loss while eating 2,500+ caloriesper

> day, I'm not so eager to tell women they need to eat little elf portionsto

> get lean.So, there's my babbling. I'm sure Joni will be along shortly to

> tell you theexact opposite. :-) Sometimes we're like the old guys bickering

> in thebalcony at The Muppet Show. :-DMainly, just don't continue doing the

> same thing and expect it to suddenlystart working. Try going lower or

> higher, try using more starchy carbs, tryincreasing your daily activity

> level. Shake it up and see what gets youfeeling better and moving in the

> right direction again.Were you able to fix the muscle-eating ammonia

> smell?On Jan 12, 2008 4:31 AM, Yvette Rowe

> wrote:>> Hi Joni,> I have regned my free days in to 2 free meals. I didn't

> look at what> fitday recommended for calorie intake. I think I used BFFM's

> way of> calculating to determin my calorie range? I can't remember at the

> moment. I> actually do kind of zig zag calories by eating a bit more starchy

> carbs on> weight days and onlly 1/2 cup on cardio days. Here the day before>

> yesterdays meals> M1 - 3 egg whites 1 c. oatmeal>> M2 - 3 egg whites 1 yolk

> 1 med orange>> M2 - 1/2 c. cottage cheese 1/2 c. pineapple>> M3 - chicken

> breast 1/2 lrg one, with baby spinach and 1/2 c. grapes>> M4 - same as meal

> 3>> M6 - 1/2 c. cottage cheese 1/2 c. pineapple>> I also take 1 T. flax

> oil>> Thanks for all the helpful advice >> Tea>>> To:

> bodyforlifewomensclub2@...:> no_reply@...:

> Fri, 11 Jan 2008 06:39:04 +0000Subject:> Re:

> Calling all BFL detectives>>>>> > In the beginning my free days were a little wild> but I > have never

> cheated on a nonfree day in the past 11.5 weeksYour> 'free days' could be a

> bit too free .. shooting yourself in the foot so to> speak. Ever track how

> many calories in those days?Say all week you are> creating a modest 500

> calorie a day deficit thru eating less and exercising> more:500 x 6 = 3,000

> calories (remember 1 lb scale weight is said to be> equal to 3,500 calories)

> Might have to step things up a bit eh?So how do> your free days stack up?

> Does it erase all the work you have done all week?> Something to consider if

> results are nada.And your 1500 to 1700 calorie> range? Was that a FitDay

> recommendation? Whats your current> height/weight?You just might need to go

> lower if fatloss your main goal. Its> an eye opener(aint it) tracking

> calories? :-)But maybe eating less somedays,> like cardio days, and more say

> on weight days, zigzagging back and forth> might shake things up too.How

> about posting a typical days foods (or a few> days) and let us all comment

> to give you some other tips?joni>>>>>>>

> __________________________________________________________> What are you

> waiting for? Join Lavalife FREE>>

>

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT>>

>

January 13, 2008

wow no wonder I am having problems, how in the world did I build any muscle??

To: bodyforlifewomensclub2@...: skwigg@...: Sat, 12

Jan 2008 19:31:24 -0600Subject: Re: Calling all BFL

detectives

Eat as much fruit as you want or need, just don't make it your onlycarb source

all day. Try to mix it up with some heartier choices. Andwhen you do use fruit

as your carb, don't be so restrained with it.You're still looking for around

25-30g of carbs and 125 cals or so percarb portion. So, that's more like 2 cups

raspberries, half acantaloupe, half a fresh pineapple, 3 peaches, 2 cups grapes.

See whatI mean? If you're going to have fruit as the only carb in a meal,

HAVEsome fruit. :-) Otherwise your carbs will be too low to fuel

theworkouts.>>

,> I had pizza the night before last for my free meal and I noticed that>

ammonia smell was not there for the next mornings workout. I think I do need> to

eat a bit more and do a bit more activity as well. My hands aren't quite> that

small, but I had a long time there where i wasn't losing so I added in> more

fruit and veggies like what I listed and I lost weight much faster,and> for

several weeks I put on some muscle and got quite a bit stronger as well,> now

I'm back to weak and hungry lol. I wondered with the muscle gain if I> actually

needed to increase calories to maintain it. I will add in some> beans and

potatoes and see what happens, it will be like a big science> experiment! Would

you still recommend I eat fruit? and if so how much a day?>> Thanks,> Tea>>> To:

bodyforlifewomensclub2@...: skwigg@...: Sat,> 12 Jan

2008 11:48:23 -0600Subject: Re: Re:> Calling all

BFL detectives>>>>> I hardly ever say this to people, but I don't think you're

eating enough> foryour size and workout intensity. You eat very clean, but those

are> someteensy clean carb portions. I would pass out. And the fact that>

you'restruggling with hunger and fatigue and a plateau tells me you're about>

topass out too.Unless you have dinky little hands, 1/2 cup carb portions are>

quite small.If you keep your portions that restricted, I would definitely>

switch some ofthem to more calorie dense carb choices. You don't have to>

startsucking down lots of bread and pasta, but adding potatoes, beans,>

lentils,brown rice, etc. will make you feel better and give your muscles>

somethingto work with.It seems like you've been eating around 8 or 9 times> your

body weight, whichis quite aggressive fat loss. You may have hit a> point where

your body issaying, uh-uh, no more. The BFL calculator puts you> at more like

1900-2200.http://www.bodyforlife.com/exercise/calcalc.aspI> realize that my mind

may have been warped by Berardi and g-flux, butnow> that I've personally

experienced fat loss while eating 2,500+ caloriesper> day, I'm not so eager to

tell women they need to eat little elf portionsto> get lean.So, there's my

babbling. I'm sure Joni will be along shortly to> tell you theexact opposite.

:-) Sometimes we're like the old guys bickering> in thebalcony at The Muppet

Show. :-DMainly, just don't continue doing the> same thing and expect it to

suddenlystart working. Try going lower or> higher, try using more starchy carbs,

tryincreasing your daily activity> level. Shake it up and see what gets

youfeeling better and moving in the> right direction again.Were you able to fix

the muscle-eating ammonia> smell?On Jan 12, 2008 4:31 AM, Yvette Rowe

> wrote:>> Hi Joni,> I have regned my free days in to 2

free meals. I didn't> look at what> fitday recommended for calorie intake. I

think I used BFFM's> way of> calculating to determin my calorie range? I can't

remember at the> moment. I> actually do kind of zig zag calories by eating a bit

more starchy> carbs on> weight days and onlly 1/2 cup on cardio days. Here the

day before>> yesterdays meals> M1 - 3 egg whites 1 c. oatmeal>> M2 - 3 egg

whites 1 yolk> 1 med orange>> M2 - 1/2 c. cottage cheese 1/2 c. pineapple>> M3 -

chicken> breast 1/2 lrg one, with baby spinach and 1/2 c. grapes>> M4 - same as

meal> 3>> M6 - 1/2 c. cottage cheese 1/2 c. pineapple>> I also take 1 T. flax>

oil>> Thanks for all the helpful advice >> Tea>>> To:>

bodyforlifewomensclub2@...:> no_reply@...:> Fri,

11 Jan 2008 06:39:04 +0000Subject:> Re:> Calling

all BFL detectives>>>>> > In the beginning my free days were a little

wild> but I > have never> cheated on a nonfree day in the past 11.5 weeksYour>

'free days' could be a> bit too free .. shooting yourself in the foot so to>

speak. Ever track how> many calories in those days?Say all week you are>

creating a modest 500> calorie a day deficit thru eating less and exercising>

more:500 x 6 = 3,000> calories (remember 1 lb scale weight is said to be> equal

to 3,500 calories)> Might have to step things up a bit eh?So how do> your free

days stack up?> Does it erase all the work you have done all week?> Something to

consider if> results are nada.And your 1500 to 1700 calorie> range? Was that a

FitDay> recommendation? Whats your current> height/weight?You just might need to

go> lower if fatloss your main goal. Its> an eye opener(aint it) tracking>

calories? :-)But maybe eating less somedays,> like cardio days, and more say> on

weight days, zigzagging back and forth> might shake things up too.How> about

posting a typical days foods (or a few> days) and let us all comment> to give

you some other tips?joni>>>>>>>>

__________________________________________________________> What are you>

waiting for? Join Lavalife FREE>>>

http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Flavalife9%2Eninemsn%2Ecom%2Eau%2\

Fclickthru%2Fclickthru%2Eact%3Fid%3Dninemsn%26context%3Dan99%26locale%3Den%5FAU%\

26a%3D30288 & _t=764581033 & _r=email_taglines_Join_free_OCT07 & _m=EXT>>> [Non-text

portions of this message have been removed]>>>>> Yahoo! Groups>

Links>>>>

Sign In

Re: Calling all BFL detectives

Recommended Posts

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Guest guest

Link to comment

Share on other sites

Join the conversation

Activity