Rachel's Study Journal
 

Day in Cycle: 1
Week: 1
Day: Friday, Aug 17
Today’s Program: Regular LC

Foods eaten:

2 c. coffee, 1 c. tea
1/2 tbsp cream in coffee
1 tbsp lemon juice in water
3 sl. bacon, crisp
1 fried egg
about 1 c. 'fauxtatoes'
5 oz. pork ribs
2 tbsp low-carb 'Lyon' sauce
5 oz. steak
1 c. brocolli
1/4 c. mushrooms
1 tsp sesame oil


Calories: 1341
Protein: 91 gm
% of protein: 28%
Fat: 101 gm
% of fat: 69%
Carbohydrates: 17 gm
% of carbohydrates: 3%

Activity: 1 1/4 hour workout (weights, cardio, stretch)

Measurements:
Bust 40
Waist 32.5
Hips 38.5
Upper thigh 23
Mid thigh 20.5
Upper arm 12.5

Thoughts: I'm getting better at using Fitday! I like the way it crunches numbers, though I don't like how long it takes to 'plug in' the menu.

I felt really hungry all day, and thought I was eating a lot, but it didn't seem to add up to as much as I'd thought.

Worked out my menu for Fat Fast tomorrow. First I thought of doing Karen's gelatin, but I'm not keen on the texture of jellied things. So I thought I'd go for egg yolk and macadamias - two foods I really like; if I can't have much of them, I may as well enjoy them! I've worked it all out in advance on Fitday. Four egg yolks, mashed with four tablespoons mayo and 1 tablespoon olive oil, plus 1 oz macadamias, 3 coffees (can't give that up!) and a couple of lettuce leaves to use for wraps. I know I'm allowed 3 cups of diet jello, but I really don't like jello! If I get hungry enough, I might succumb.

Wish me luck for tomorrow, all!

Rachel

Day 2: Fat Fast
 

Day in Cycle: 2
Week: 1
Day: Saturday, Aug. 18
Today’s Program: Fat Fast

Weight this morning: 140

Foods eaten:
2 c. coffee
4 egg yolks
4 tbsp mayo
1 tbsp olive oil
1 oz macadamia nuts
less than 1 c. lettuce
2 tsp. psyllium husks


Calories: 976
Protein: 15 gm
% of protein: 6%
Fat: 100 gm
% of fat: 91%
Carbohydrates: 9 (minus 2 gm. fibre=7)
% of carbohydrates: 3%

Activity: 40 min. walk

Thoughts: Well, I can't say this has been easy. I've been FREEZING cold most of the day - reduced metabolic activity, I suppose, though I hate to say that the weather's been cooling off; I wasn't the only one out in long sleeves this afternoon. This definitely FEELS like low-calorie dieting; as well as feeling cold, I've been a bit spinny and tired, on and off. Maybe it gets easier the second day, but I'd rather not find out!

I've just looked at yesterday's post, and it's a bit low in calories; maybe that's one reason I'm so hungry today. Well, tomorrow is Calorie Boost day, and I'm already planning a BIG breakfast!
Rachel

Day 3: Calorie Boost
 

Day in Cycle: 3
Week: 1
Day: Sun. Aug 19
Today’s Program: Calorie Boost (1794 calories)

Weight this morning: 138

Foods eaten:
3 cups coffee (black)
3 sl. crisp bacon
2 oz. sausage
1/2 sm roast chicken
1 c. cauliflower
1 1/2 c. zucchini
4 tbsp mayo
4 oz. (1 small) avocado

Calories: 1708
Protein: 105 gm
% of protein: 25%
Fat: 132 gm
% of fat: 71%
Carbohydrates: 26 gm (including 10 gm fibre)
% of carbohydrates: 4%

Activity: 40 min. walk; 1 1/4 hour workout

Thoughts: It's 7:00 am. A two-pound drop on the scale! I'm not elated, because I don't believe it'll stick around, though I'm willing to be pleasantly surprised! Still, it's something. I've done plenty of low-calorie, 1000/day or less dieting in the past, and I've NEVER registered a 2-pound drop overnight. So even if it's just water loss, the Fat Fast definitely does SOMETHING. After all, I lost only two pounds on two weeks of Induction! Well, we'll see what the rest of the day brings! Time for brekkie, oh boy!

Evening: Oddly enough, didn't feel particularly hungry today. Ate breakfast, but lunch was a bit of a struggle; I didn't finish the food I brought to work with me. As a result, I ate most of today's calorie allotment at dinner, after my workout: bad, bad girl! So I fell a bit short of 1794 calories, but can't eat another bite tonight. Also fell a bit short on carbs, but 16 gm (not including fibre) is close. I hope avocado counts as a green vegetable!

Rachel

Day 4: Stillman
 

Day in Cycle: 4
Week: 1
Day: Mon. Aug 20
Today’s Program: Stillman

Weight this morning: 138 1/2

Foods eaten:

4 black coffees
8 tbsp 'Break Free' low fat egg substitute
about 1/2 cup dry curd cottage cheese
5 oz. skinless chicken breast
2 oz. homemade beef jerky
3 oz. cod
2 tbsp 'Lyon' sauce (low fat, low carb)

Calories: 725 (!!!)
Protein: 107 gm
% of protein: 66%
Fat: 21 gm
% of fat: (29%)
Carbohydrates: 8 gm
% of carbohydrates: (5%)

Activity: 1 hour walk

Thoughts: Morning: Well, that loss after Fat Fast seems to be sticking around, most of it, anyway, despite normal eating yesterday. No one could be more surprised than I! I was so shocked I kept jumping on and off the scale, which, being as inaccurate as it is, kept showing me different numbers, so the 138 1/2 is an average. Is a big surprise!

Evening: I can't believe how totally unhungry I've been all day. I could probably have happily skipped dinner (which I ate around 8:00), except I knew I should eat something. Odd, isn't it - fewer calories today than on Fat Fast, yet I felt unhungry and energetic today, and felt hungry, cold, and wobbly most of the Fat Fast day.

Rachel

Day in Cycle: 5
Week: 1
Day: Tue. Aug 21
Today’s Program: Calorie Boost (weight x 13 = 1794 cals)

Weight this morning: 137 1/2? Wishful thinking?

Foods eaten:

2 black coffees
3 sl. crisp bacon
2 fried eggs
2 c. cauliflower
3 oz. chicken (dark, with skin)
1 oz. sausage
1 oz. pork rinds
4 tbsp. mayo
1 tbsp. each Essential Balance oil and olive oil
2 c. brocolli
1 c. green beans
3 oz. steak
1/2 c. mushrooms
***Urp!!!***

Calories: 1813
Protein: 102 gm
% of protein: 23%
Fat: 143 gm
% of fat: 72%
Carbohydrates: 36 gm - 15 gm fibre = 21 gm
% of carbohydrates: 5%

Activity: 1 hour workout (first thing in morning!)

Thoughts: Planned this out better than the last Calorie Boost day. Had a cooked breakfast after workout. Wasn't very hungry at work, so managed cauliflower and mayo dip for lunch, plus a bit of protein. When I got home I realized I had some catching up to do, so snacked on pork rinds dipped in mayo and Omega oil (really good!). Then a big dinner a few hours later.

I'm VERY full, though, this is really more food than I wanted. I'm actually looking forward to eating less tomorrow!

Rachel

I've nagged Doreen, so I'm nagging you too...

25 grams of carbs in the form of green vegetables? :p

Karen

Green veg?
 

Maybe I've been interpreting this a bit loosely, but I think cauliflower, red pepper, shrooms, etc. ought to count as 'honorary' green veggies (I agree the avocado a few days ago was a bit of a cheat, but I wanted the fat); what do you think? Or is it that I didn't eat *enough* veggies? I fell a bit short, but I couldn't stuff down another green bean....still full this morning...urp!

Day 6 (Regular LC)
 

Day in Cycle: 6
Week: 1
Day: Wed. Aug 22
Today’s Program: Regular LC (Atkins)

Weight this morning: 137 1/2 (Still! Yahoo!)

Foods eaten:

3 c. coffee
1 tbsp. cream
1 tbsp. lemon (in water)
2 thick sl. crisp bacon
2 oz. sausage
1 tbsp. mayo
1 c. zucchini
1 oz. Brazil nuts
6 oz. pork chop
cauliflied 'rice'
1/2 c. mushrooms
about 1/4 c. cream cheese chocolate dessert (LC, of course)

Calories: 1476
Protein: 67 gm
% of protein: 18%
Fat: 123 gm
% of fat: 75%
Carbohydrates: 34gm - 11 gm fibre = 23 gm
% of carbohydrates: 6%

Activity: 2 x 1/2-hour walk

Thoughts: Morning: Well, the scale's not up this morning, despite the added calories and ample veg (I'll try for more next time) yesterday. *Something* is working! Dare I hope to shave off that 1/2 pound before next week's Fat Fast??? Can she do it, folks?

Evening: Not too bad. I notice that when I'm working, I don't eat enough during the day, so by the time I get home, I'm hungry, and probably eat too much dinner. I probably ate about half my calories after about 6:00 pm. Hmmmm......

Day 7 (Regular LC)
 

Day in Cycle: 7
Week: 1
Day: Thur. Aug 23
Today’s Program: Regular LC (Atkins)

Weight this morning: 138

Foods eaten:

3 c. coffee
1 tbsp cream
Pork chop casserole, consisting of 8 oz. pork chop, 2 tbsp Lyon sauce, 1/4 c. dry curd cottage cheese, topped with 1 oz. mozzarella - yum!
1/2 package frozen spinach, steamed
Beef curry, consisting of 7 oz. chuck steak, 1 tbsp. curry paste, 1 c. cauliflower
Pakora pancake, consisting of 2 tbsp. soy flour, 1/4 c. cabbage, 1 tbsp. egg substitute (not bad stuff!), sauteed in 1 tbsp. oil
1 oz. pumpkin seeds

Calories: 1579
Protein: 130 gm
% of protein: 33%
Fat: 107 gm
% of fat: 61%
Carbohydrates: 33gm - 11 gm fibre = 22 gm
% of carbohydrates: 6%

Activity: 1 1/4 hour workout; 1 hour housework (bathroom, floors)

Thoughts: Hmmm, not much. Just carrying on as usual.

Day 1 (regular LC)
 

Day in Cycle: 1
Week: 2
Day: Fri. Aug 24
Today’s Program: Regular LC (Atkins)

Weight this morning: 138

Foods eaten:

2 c. black coffee
1 tbsp lemon in water
pork chop casserole (the left-over half from yesterday: 1 pork chop, Lyon sauce, dry curd cottage cheeze, mozza)
1/2 packet frozen spinach, steamed
1 1/2 oz pork rinds with 1 tbsp mayo dip
Mexican meat loaf: 5 oz lean ground beef, 2 tbsp each salsa, sour cream, 1 oz cheese
1 c. green peppers, zucchini, eggplant, stewed in 1 tbsp olive oil
2 glasses red wine


Calories: 1720
Protein: 129
% of protein: 31%
Fat: 106
% of fat: 56%
Carbohydrates: 29 - 9 gm. fibre = 20
% of carbohydrates: 5%

Activity:

1 hour workout (mostly cardio, light weights)

Thoughts: Ate more than I really needed today, though I felt quite hungry, especially in the afternoon, hence the big brunch (leftover pork chop casserole) and pork rind snack. Fit Day is pretty good, now that I've used it a couple of times; it doesn't take as much time as it used to, and I can see where I should aim to make changes - less protein, more fats (olive oil, etc), for one thing.

Day 2: Fat Fast
 

Day in Cycle: 2
Week: 2
Day: Sat. Aug 25
Today’s Program: Fat Fast

Weight this morning: 138 (holding steady!)

Foods eaten:

3 c. black coffee
1 tbsp cream
1 tbsp mayo
2 egg yolks
6 oz. avocado
2 tbsp olive/Essential Balance oil
1 slice bacon
1 c. shredded lettuce
1 oz. macadamias

Calories: 1007
Protein: 16 gm
% of protein: 6%
Fat: 101 gm
% of fat: 90%
Carbohydrates: 19 - 10gm fibre = 9 gm
% of carbohydrates: 4%

Activity: 1-hour walk (morning), 1/2 hour walk (afternoon)

Thoughts: Morning: I plan to have the following menu:
--one meal of 2 egg yolks, scrambled with 1 tbsp cream, topped with 1 tbsp mayo;
--2 meals, each consisting of 1/2 avocado and 1/2 slice of bacon, 1/2 cup of lettuce, 1 tbsp. oil, dash of vinegar;
--snack of 1 oz macs

This looks like a more substantial quantity of food than I had on my last Fat Fast (though maybe it's just wishful thinking!) I felt quite uncomfortable last time. I've always found avocado very filling, so let's hope my little tummy is happier this time round!

Evening: MUCH easier on the tum. In fact, I hardly felt hungry at all today, though I was a bit sleepy - had a brief nap this afternoon. But that could just be coming down after a whole string of working days. I gave myself the day off today.

Day 3: Calorie Boost
 

Day in Cycle: 3
Week: 2
Day: Sun. Aug 26
Today’s Program: Calorie Boost

Weight this morning: 137 (so target is 1781 cals)

Foods eaten:

4 c. black coffee
1 tbsp lemon (in water and on salads)
about 9 oz. chicken (hard to measure because of bones)
1 c. zucchini
3 tbsp vegetable oil
2 sl. crisp bacon
3/4 c. green beans
1/2 c. brocolli
2 c. lettuce, bit of cuke
6 oz. hamburger patties
1 oz. pork rinds

Calories: 1838
Protein: 124 gm
% of protein: 29%
Fat: 130 gm
% of fat: 68%
Carbohydrates: 25 gm - 10 gm fibre = 15 gm
% of carbohydrates: 4%

Activity: 1/2 hour walk

Thoughts: Down a pound after Fat Fast. I don't trust it, though; I think it's water weight; I woke up this morning *parched.* We'll see.

Went out to a BBQ this afternoon, so it was a bit difficult to measure portions. I brought cooked chicken and pork rinds, and there was hamburger there (no fillers) and lots of green salad, so I had plenty to nibble on. There were three low-carbers there besides me, all on CAD. So no one batted an eye or wondered why I wasn't eating the nachos, cheezies, apple crumble, or cake.

Day 4: Stillman
 

Day in Cycle: 4
Week: 2
Day: Mon. Aug 27
Today’s Program: Stillman

Weight this morning: 137.5

Foods eaten:

2 c. black coffee
8 tbsp. 'break-free' egg substitute
about 1 c. dry curd cottage cheese
1 oz. shrimp
2 skinless chicken breasts
2 tbsp Lyon sauce (low fat, low carb)
4 oz. cod

Calories: 937
Protein: 183 gm (!!!!)
% of protein: 82%
Fat: 14 gm
% of fat: 15%
Carbohydrates: 7 gm (no fibre; took psyllium)
% of carbohydrates: 3%

Activity: 45 minute walk (am); 1 1/4 hour workout (pm)

Thoughts: Wow, is that ever a lot of protein in one day! Almost twice as much as I usually eat, even though calories are considerably less. Like last time, very little appetite, though quite hungry after working out, before dinner.

I'm actually starting to LIKE dry-curd cottage cheese, somebody examine my head, please! I make a sort of casserole thing with fish, chicken, dry-curd cottage cheese, egg substitute, herbs and spices, and it's reasonably yummy! After about 1/2 hour in the oven, the cheese and eggs sort of melt together into a kind of custard, not bad at all! Hmmmm....Might be good with sweetener and cinammon....(and without the chicken and fish, of course!).

Day 5: Calorie Boost
 

Day in Cycle: 5
Week: 2
Day: Tue. Aug 28
Today’s Program: Calorie Boost (aiming for 1788)

Weight this morning: 137.5 (same as yesterday)

Foods eaten:

31/2 black coffees
2 sl. very crisp bacon
1 egg
'hash browns' made w. cabbage, fried in 1 tbsp oil
2 oz. lean hamburger
beef curry made with 1/2 c. cauliflower, 1 tbsp curry paste
1 oz. pork rinds dipped in 2 tbsp mayo
large serving of 'brocolliflied rice' : brocolli, zucchini, 1 slice bacon, 1 oz. sausage, 2 oz. shrimp, 1 egg, 1 tbsp oil

Calories: 1905 (urp!)
Protein: 109 gm
% of protein: 23%
Fat: 153 gm
% of fat: 73%
Carbohydrates: 24gm - 7 gm fibre = 17 gm
% of carbohydrates: 4%

Activities: 1 1/2 hour walk

Thoughts: It's about a week before TOM, so if I lose anything during the next two weeks, I'll be surprised. If I follow my typical pattern, I should be down 1-2 pounds after that. We'll see if this Rotation diet causes any changes.

Evening: had a rather stressful day, what with one thing and another. Ate a bit too much in the afternoon, but didn't go as nuts as I could have, which is good. Wasn't much hungry for dinner, but needed to pack in those veggies!

Rachel, I meant to tell you last night that you look younger every time I see you.

Keep them guessing...

Karen