My accountability log. Can an old girl still get it done.

[phoenix4444]

meal 1 from the 17th, yes please

It looked a mess on the plate but yeah, awesome fatty, spicy goodness. The silkiness of the egg yolk just completed the meal. Damn, you got me reliving the whole meal again. Maybe I will have it again tomorrow

[phoenix4444]

Calories 1511 macros 132-123-50 50 generic calories

1-egg whites, one egg, spinach, red pepper, scallion, spicy chicken sausage, goat cheese 406 43-12-19

2-1/2 cup chili with two saltines 146 10-16-5 rough estimate on calories

3-oats with a little chocolate coconut almond butter, raisins, whey, greek yogurt, almond milk, truvia 441 27-55-15

4-turkey soup with potatoes, mushroom, green beans, onion, a little lemon 371 39-46-4

my usual 6 cups of coffee with milk. Added vitamin e, 1/2 iron tab

Much better nutritionally and happy that I stuck to my plan for the day. Calories will be in the 1500's the rest of the week due to the two 2000 calories days. If I am going to eat more some days this will be the consequences. I will have to prioritize my protein intake and sacrifice some carbs(boo). Bought egg whites to help with the no fat protein. Not my favorite, but it serves its purpose. I also ordered some more protein powder, 2# of each toasted coconut and chocolate, 1/2 whey 1/2 casein.

I made chili for the restaurant and it was even better today so had a little for my late morning meal. Held me over until my oats which I had about 2. Lifted at 3:45 and the oats were my fuel.

This is how big of a nerd I am. Saw the trailer for the remake for final fantasy 7. Totally geeked out. It was my first game I played on my ps 1 some 20 years ago. Now I want to buy a ps 4 when the game comes out. I have many game systems and a gaming computer. I need another console like I need a hole in the head. Not to mention 400 dollars out of my pocket.


531 squats cycle 3 week 10

107.5 1x5
122.5 1x3
137.5 1x6

jokers 150 1x1, 175 1x1
FSL paused 107.5 3x5

snatch grip deads superset with leg extensions 25 3x15
92.5 1x5
105 1x3
120 1x1

Accessories

superset
back extensions 60 2x10
cable crunch 50 2x15

Squats felt a little wonky on some reps. I was thinking too much. I do better when I unrack, step back, and just squat. Over analyzing while I am doing it doesn't help. Stamina was a bit down but my one rep jokers were strong as were paused squats.

[phoenix4444]

June 19th

Had a big hit of protein and fat to start off the day. Will give me fuel for a couple of hours.

Longer work day today. Its always a bit more challenging for me to stay on track. Have to stay focused on the goal of the day and that is not to lose control.

My massage on Wednesday was a killer. Neck, traps, shoulders, upper and mid back are feeling the effects today as I like maximum pressure in those areas. I wish I could afford the time to go more often, It is truly a beneficial in my overall well being. I have foam rollers and balls that I roll on but it does not replace the healing of actual hands on.

[phoenix4444]

Calories 1781 macros 116-152-75 50 generic calories

1-egg whites, ov easy egg, over two chorizo tamales with ground beef, scallion and hot sauce 489 38-18-29

2-bagel with sunflower seed butter, 1/2 a pretzel roll 435 14-68-12

3- spinach and romaine salad with ground beef, grape tomatoes, scallion, with a dressing of greek yogurt, salsa and hot sauce.
ff frozen yogurt 536 54-54-13

snack-2 tbs pb crave cookie nookie 180 6-9-15

6 cups of coffee with milk. added vitamin e

Calories a little high but not too bad for the day though. It was the peanut butter snack. I do not know how anyone can be a hard gainer with peanut butter is available. Could easily demolish a jar with just a spoon.

[OfficerJimLahey]

the eggs and tamales reappear, damn!

[phoenix4444]

hehehe

I am liking the fact that I don't have to limit myself with boring food to diet like I once did. Though it isn't easy. Temptations still creep in. Getting better at it though, one day at a time.

I like to look at the pictures of meals you all post. I don't own a phone so I cannot. I know weird, right.

[bortass]

hehehe

I am liking the fact that I don't have to limit myself with boring food to diet like I once did.

This is what I'm trying to learn. How to fit stuff I like into my targets for the day. Some food are a strict no no right now, candy, icecream etc because I need to get things under control first.

Keep it up.

[phoenix4444]

This is what I'm trying to learn. How to fit stuff I like into my targets for the day. Some food are a strict no no right now, candy, icecream etc because I need to get things under control first.

Keep it up.

It is difficult and I still struggle with the concept. But even though I fail sometimes I think it is important for having a sustainable diet so I will trudge along. We are not going to be in diet mode forever. Learning to eat like a normal person one day at at time. Were going to make it. Just remember the small victories each and every day.

It does help having a public log so kudos for you for making one. I will follow along.

I feel ya, I also have a do not stock list, cookies, donuts things of that nature. Recces peanut butter cups is a big no go for me

[bortass]

{snip}
Recces peanut butter cups is a big no go for me

Lol, same here. Those are probably my favorite candy. I always eat 4 or so if I get any. No willpower..

[phoenix4444]

June 20th

Calories 1317 macros 107-52-83

1-omelet(egg white one whole egg) with spinach, mushroom, serrano pepper, onion, spicy chicken sausage, goat cheese 357 46-12-15

2-chicken breast grilled with a little bbq, roasted asparagus 194 35-4-5

snack-120 grams of crave cookie nookie peanut butter 675 23-34-56

6 cups coffee 51 calories added multi

Poverty calories today due to me eating more after I logged yesterday. I was craving hard peanut butter. Was fixated on it last night and this morning. So what I did I had a high protein low fat breakfast. I weighed out the remaining peanut butter left in the jar and snacked on it the whole afternoon. I was going to eat it regardless and instead of it being the devil in my diet today I made it a part of it.

The crazy low carb intake for today is messing with me though.

I have been feeling sluggish and moody the two days. I have had some fairly low carb days this past week and I am thinking it is time for a carb refeed. Setting Thursday as the date. Low fat, moderate protein, and the carbs which will be in the 400 gram range. Let the countdown begin.

[phoenix4444]

June 21st

Calorie goal today is 1400-1500. If I accomplish that I will be under the the goal of 1700 calorie average for the week. I went about it kind of scattered this week with three 2000 calorie. I didn't lose control though.

Weight was pretty much the same. I have been holding water. Inconsistent calorie counts for the week doesn't help the daily weigh ins either. I should shed some this week.

My schedule today is being disrupted. I usually get up, have some coffee, have a meal, and get my lifting done, all in a leisurely fashion. Today am going to lunch with my mans parents at noon. Kinda throws a wrench in my mellow Sunday. It is my only day off from work and I am selfish with my time. He would give me a pass but I am going for moral support as his parents drive him crazy. They are a strange folk and it will be weird.

I will lift after I get home instead. Actually having some good calories in body will be beneficial. I am pretty hungry this morning. I will have a protein shake here in a bit to tide me over, 200-300 calories. I have allotted 800 calories for the restaurant. I am getting 8 oz steak and two baked potatoes with sour cream. Should be in range.

I hope everyone has a great day.

[phoenix4444]

Calories 1664 98-229-41

1-shake with greek yogurt, coconut water, almond/coconut milk mix, protein, a little sugar, frozen mixed berries 290 20-44-5

2-8oz sirloin , 2 baked potatoes with sour cream, roll 1098 68-145-27

3-bean and cheese burrito 250 8-38-7

3 cups coffee with milk 28

Didn't take flax or fish oil, added multi

Morning meal was not very filling so I was pretty hungry by the time we got to the restaurant. The steak was cooked perfectly at rare to medium rare and the two large baked potatoes is just what I needed. With a hefty dose of sour cream, perfect. It was more then I intended calorie wise but not mad about it. They put a roll on the plate and I cannot resist any type of delicious bread. Felt much better physically and mentally after the meal, set me back right for a bit.

The visit with the in laws wasn't even that weird. It helped that my man was in a good mood.

Still I was in the low 1700's for my average for the week. I'll take it.


531 cycle 4 week 11

555 OHP

45 1x5
52.5 1x5
60 1x5
FSL 45 3x5

accessories

tbar row v grip 75 3x10 superset with FSL
skull crushers bb 32.5 2x15 superset lat pulldown 65 2x15
face pulls 10 3x20 superset hammer curls 15 2x15

Lifted after my large 2nd meal. It helped immensely having all those carbs/calories in me.

I was debating on whether or not to reset at the start for this new cycle. Glad I didn't because 60 pounds went up with little trouble. So actually delaying my lifting helped. I may not have got those reps if I lifted in the morning with just a small amount of calories.

I altered this cycle some eliminated the main accessory for some extra back work. Other than that the exercises are the same.

[phoenix4444]

June 22nd

Weekly averages
Calories 1731
macros 114-145-74
All micros met, nutrient balances in line

4 deficit days, 3 maintenance days

Weight pretty much stayed the same. I varied 130 to 128 pounds. Only one 130 day though. Holding water for the majority of the week.

Goals for the week-Have only one maintenance for the week, Stay under 1700 average calories, do a bit better with my fruit and veg intake.

I am upping my protein a bit to 120-130 grams. Not a huge difference from 110 grams.

[phoenix4444]

Calories 1605 macros 126-146-45 100 generic calories

1-spaghetti squash sauteed with spinach, onion, chipolte seasoning, egg whites, over easy egg on top 364 42-23-14

2-bagel pizza with crushed tomatoes, mushroom, a little pepperoni, pepperoncini peppers, goat cheese, parmesan 332 16-44-11

3-stir fry of strip loin, asparagus, green beans, scallion, with korean bbq sauce over white rice 479 36-56-11

4-whey shake with coconut water, almond/coconut milk mix. mixed frozen berries 135 10-20-1

snacks-a little fried chicken 105 19-1-3

6 cups coffee with milk 51

A happy day with meals, tasted great. Macros right smack in the wheel house. I am very satisfied right now. I haven't had my fourth meal yet. I plan on getting my lifting in tonight after work. I like to have a little something after or else I feel crappy in the morning.

I Shed some water, was at 127.2 this morning. Funny how the body works. High sodium, higher carbs, and a workout and I still dropped water.

531 cycle 4 week 11

555 deads
125 1x5
145 1x5
162.5 1x5

Main accessory

555 front squats
47.5 1x5
57.5 1x5
67.5 1x5

accessories

hip thrusts 80 2x10
cable crunch 55 2x15 superset leg curls 25 2x15

A slow work day so I had plenty of stamina. My grip strength sucked though. I nearly lost my last rep on deads due to my left hand nearly giving out.

[OfficerJimLahey]

Stir fry please! You've definitely got tracking things down pat, nice work!

[phoenix4444]

Stir fry please! You've definitely got tracking things down pat, nice work!

Thanks Tracking for years now. It has become part of my day.

Stir fry was good. I should actually do more of those. Such a great way to get veg in. Meat, veg, sauce, boom, a perfect set of macros and micros in one meal.

Yeah, I have a smoker that is coming today. I could not get the image of that smoked tri tip you posted out of my brain you. I am super excited. Always looking for some different cooking avenues to make things interesting. For me keeping food choices interesting means staying on track with my calories.

Thanks for the inspiration

[OfficerJimLahey]

That's awesome!!

[phoenix4444]

June 23rd

Activity at work yesterday was pretty low key so I ate a little less. It will be nice later on in the week when I am busier to have calories available to eat a little more. I like the idea of a more intuitive approach to dieting, eating based on activity. Whether or not I can put it into practice is another question. I still have that glutton in me that says eat all the food.

I have a string of a couple long days in row. I need to stay focused. My carb up is scheduled for Thursday so I have something to look forward to. Three more low days to one glorious carb fest.

[bortass]

June 23rd

Activity at work yesterday was pretty low key so I ate a little less. It will be nice later on in the week when I am busier to have calories available to eat a little more. I like the idea of a more intuitive approach to dieting, eating based on activity. Whether or not I can put it into practice is another question. I still have that glutton in me that says eat all the food.

I have a string of a couple long days in row. I need to stay focused. My carb up is scheduled for Thursday so I have something to look forward to. Three more low days to one glorious carb fest.

Eating based on activity is a good thing to learn how to do. I know the trainer I work with would get on my case to eat more on the days I played in my volleyball league and burnt over 4k calories. He didn't like seeing a deficit that was pushing 2K calories. Easier said then done though. I either eat whatever, which is how I got fat, or I eat to lose weight which makes it harder to eat more cuz I wanna lose weight.

What's the deal with the carb heavy day? I must have missed the reference to where you picked it up and why when I skimmed this thread last week. Just point me in the general direction and I'll go read up on it.

[phoenix4444]

Eating based on activity is a good thing to learn how to do. I know the trainer I work with would get on my case to eat more on the days I played in my volleyball league and burnt over 4k calories. He didn't like seeing a deficit that was pushing 2K calories. Easier said then done though. I either eat whatever, which is how I got fat, or I eat to lose weight which makes it harder to eat more cuz I wanna lose weight.

It just seems to make sense to eat more on high activity days. But yes, than there is that daunting task of eating less on low days. Hard to turn off the need to feed once activated. I feel ya on that. It is also how I became fat. Started my weight loss journey at around 190 pounds. It has literally taking me years of learning to get to the point to have enough control to calorie cycle, and the jury is still out whether or not I can accomplish that. I would like to try though.

You might be better off sticking to a simple calorie goal since is is fairly new to you. In a couple weeks or months who knows, you might want to experiment a little.

What's the deal with the carb heavy day? I must have missed the reference to where you picked it up and why when I skimmed this thread last week. Just point me in the general direction and I'll go read up on it.

It is both mental and physical reasons why. I kind of follow a book written by Lyle McDonald called the Guide to Flexible dieting. He outlines why the need to carb up. If you are interested in a good read, pick up his ebook. Also I believe I read a thread yesterday by Gen1GT that explains the process of a refeed. I cant remember where I saw it though. He has a log here and I am sure he can point you in the right direction.

I average about 150 grams of carbs on a weekly basis. This is about half of what I get in a maintenance diet. I feel my best on a high carb moderate protein an fat diet. Even just a few weeks of lower carb I start to feel poorly. So a couple of days of feeling right will be nice. Mentally, it gives me a break. I believe strongly in having one or two days on or near maintenance on a weekly bases for sanity reasons.

[markprivinius]

I just moved from Michigan and haven't been able to find the quality of hummus I was used to there just got a craving thanks to reading this! Keep at it!

Get creative!

[markprivinius]

Weight was pretty much the same. I have been holding water. Inconsistent calorie counts for the week doesn't help the daily weigh ins either.

Not to be "that guy" and not to get too personal, but remember females water weight fluctuates highly when near or during their cycle. So take this into consideration especially when deciding when your weigh-ins should. This can help you not get discouraged.

You got this, keep working hard!

[phoenix4444]

Not to be "that guy" and not to get too personal, but remember females water weight fluctuates highly when near or during their cycle. So take this into consideration especially when deciding when your weigh-ins should. This can help you not get discouraged.

You got this, keep working hard!

Not too personal at all. The bane of all women dieting for sure. I do have to keep that in mind but I still lose sight of that fact. It is even freakier now that I am older. I do pay attention for my weekly average weight but only take the monthly average in to account.

Thanks for the input. Any insight is appreciated.

[phoenix4444]

Get creative!

Nice recipe by the way.

[phoenix4444]

Calories 1652 macros 119-174-48 100 generic calories

1-oats with dried figs, greek yogurt, dried unsweetened coconut, almond/coconut milk blend 462 17-70-15

2-bagel sandwich with bbq grilled skinless chicken thigh, tomato, leaf lettuce 431 39-50-8

3-lean ground beef, spinach, onion, mushroom, garlic cooked in a little beef broth/greek yogurt, over steamed ground cauliflower 408 57-29-10

snack-nature valley bar 160

5 cups coffee with milk. added vitamin e. 200 mg extra caffeine

Day was busy here at the old restaurant so I was glad that I saved some calories from yesterday. It afforded me a nature valley bar between rushes until I could eat dinner.

My dinner today sat on 300 grams of cauliflower. I will not be hungry anytime soon. It was a mountain of food for just 408 calories. Win when I chose the right items to eat. It was tasty too.

I forgot to take my ec stack this morning so took it about noon, that is why the extra caffeine. It was actually beneficial since it powered me through my long lunch rush. Probably too much caffeine though. It more than likely will affect my sleep.

[NoCarbsNoSugar]

My dinner today sat on 300 grams of cauliflower. I will not be hungry anytime soon. It was a mountain of food for just 408 calories.

That is one reason I love veggies on my plate.
Was the cauliflower steamed/boiled/raw? I like it any way, but I was just wondering.

[phoenix4444]

That is one reason I love veggies on my plate.
Was the cauliflower steamed/boiled/raw? I like it any way, but I was just wondering.

If peeps would only realize the power of veggies. So many different ways to prepare them. For many years I was one of them. Now if I can ever get my man to eat them on the regular.

I steamed it on a flattop grill. Just simple with a little salt and pepper. Lord it was alot. I like it ground because it absorbs any sauce you put on it. Not a big fan of broccoli but will eat me some cauliflower.

[NoCarbsNoSugar]

sounds delicious!

[phoenix4444]

sounds delicious!

^^^

[phoenix4444]

June 24th

Woke up feeling both hungry and dehydrated. Drank a glass of water before I started on my coffee. Sleep was a little rocky due tow my caffeine intake, and it is getting to the end of the month, I never sleep very good when the hormones get to going. Just finished breakfast, going to drink my first round of coffee and get to my day.

Went to the store last night after work, spent $20 dollars more than I intended. Don't go to the store hungry! Before I knew it I had extra protein bars, expensive organic goat, cheese, queso fresco, creamed herring. I did pick up some nice fruit. I have been slacking when it comes to my fruit intake, bananas, a mango, peaches. I don't usually but peaches but I was walking past them and the smell of them prompted me to stop. If I can smell them chances are they will be tasty.

Have a productive day people. Catch ya later.