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

[phoenix4444]

Female 48 5' 131 pounds

TDEE 2000-2100

Weekly calorie goal 1700-1800
Macros minimums, protein 110 grams, fat 40 grams

Goal 1 eliminate the binge eating that prevents me from hitting calorie goal.
Goal 2 110 pounds by the end of the year
Goal 3 eat 500 grams of veg Monday -Saturday. Sunday will be a little more relaxed.

Supplements on the daily-2 grams fish oil, 2 grams flax oil, 4 units d, 500 mg calcium, 500 grams magnesium. 3 grams creatine on work-out days.

Workout-Wendlers 531 3-4 times a week depending on my work schedule.

I didn't get smart with my fitness and nutrition until the summer of 2010. By that time I weighed 195 pounds. I had acid re flux, bad low back and leg pain. I could do 2 minutes on an elliptical without getting winded. I was a pitiful excuse for a human and it was time for a change.

I bought power 90 from beachbody and set me on this journey. I couldn't even finish that program with wanting top puke. But slowly over time my fitness level got better. I started dieting and the weight started to fly off. I then moved on to P90X (yeah I drank the kool-aid for a while). I was hard but it got me fit.

By the summer of 2012 I was down to 115 but I looked skinny. That is when I started lifting. I started with body beast and I was hooked. From there I found this website and I haven't looked back since.

My weight since 2012 has bounced from 120-130. I have gained muscle in that time and have gotten stronger but I have lost the ability to diet effectively. I have done many diets from keto, PSMF, vegetarian, calorie and carb cycling, and even vegan (only lasted three days, it was stupid). Now I Just want a reasonable deficit with reasonable macros. Bingeing has been an issue during this time.

I am hoping that writing in a public forum will hold me somewhat accountable. I do not expect every day to be on point but I do expect steady progress in meeting my goals.

[phoenix4444]

Day 1
Macros 124-64-173 pfc calories 1781
weight 133.6

Holding alot of water due to hormones and a drastic increase in veggies which is causing a bit of a digestive issue. Monday and Tuesday I decided to up my veg intake to 1000 grams a day which buffeted my hunger but wrecked me. Yeah not smart. 500 grams is a more reasonable goal.

I have been trying to alter the size of my morning and afternoon meals. I wake up hungry so it is easy for me to eat a larger breakfast but leaves me very little calories for night. So I am trying to limit my daily calories to under 1000. Making a little progress but it is not easy to train my body to not want food in the am.


Lifting
531 OHP cycle 2 week 6

50 1x5
55 1x3
60 1x4
FSL 50 3x5

Accessories-wide lat pulldowns, t-bar row v grip, overhead tri extension, some high rep hammer curls and face pulls. I also tested my max on CGBP as I will be adding them as a main accessory next cycle.

OHP felt heavy today. It is my weakest lift. That last rep was a grinder but I got it up. I am coming off two long 13 hour days at work and it did impact me a bit. Also carb intake was a little low with my lunch and I ate early. I do much better with a meal closer to lifting.

Just some simple dynamic shoulder work for my pre workout routine, band work, shoulder rotations.

[phoenix4444]

I ended up eating at maintenance yesterday, stupid delicious pizza.

My main issue with staying on point with my diet is my long work days. I cook for a living and 3-5 days a week I do 12 hour shifts. The time between 3-6 is my danger zone, if I am going to overeat it will be during that time. It is the slow time in the restaurant and if there is prep work to do I get bored, and when I get bored I eat. So right now this is the main issue that I have to resolve.

My schedule is different on short work days, out by 4 pm, get home, lift, eat dinner. I was actually thinking about getting some workout stuff to bring to work, like some bands, small dumbbells and such. I could do some mobility work, stretches. It may help.

MY goal today is just to try to stay in control of myself and not go full tard. Getting together at my sisters house with the family and there will be alot of food. I am not on macro time today. I don't see my family all that much and am just going to relax and have a good time. That doesn't or shouldn't mean to eat all the food.

I decided to do my deads last night, take advantage of a full day of calories. Just the deads no accessory work. 531 137.5x5, 145x3, 165x7. Joker sets 190x1, 200x1, 205x1.205 was a personal best for me. FSL paused 137.5 3x5.

[phoenix4444]

I swear that some people would like to see me fail. My man tells me yesterday that he pot pop tarts in the cupboard. Seriously? I have told him many times not to do this as I have very little willpower when it comes to some foods. Why, unless he would like me fat again. He doesn't understand that 400 calories is alot when dieting apparently.
Rant over.

Todays macros 115-68-183 1735 calories
50 extra calories not accounted for in macros

Four meals today. I spread my protein intake fairly evenly between the four. Fruit smoothie with protein and spinach for breakfast. Grilled chicken and avocado and salsa in a tortilla for 2nd breakfast. Sauteed kale, leeks, potato, and cherry tomatoes, baked with 2 eggs for lunch. Leftover fried rice with some ground beef and more veg for dinner.

Hunger today was in check. I get a huge sweet tooth after lunch, a large mug of coffee instead which did the trick today.

A great lifting session tonight. I had alot of carbs yesterday and had abundant energy.

bench 531

92.5 1x5
102.5 1x3
115 1x4

joker set 125 1x1 PR!!!!
FSL paused 92.5 3x5

accessories

incline bench 95 1x4 testing max
db rows 30 3x14 superset with FSL
Prone bb row 70 3x14
tricep pushdown 30 2x20
concentration curls 15 2x20
reverse flys 5 2x20

[phoenix4444]

May 13th

Yesterday's calories a bit high at 1842 for the day. Right now at 5:30 pm I am at 1871. I am over and out of calories so the goal for the rest of the night is to not shovel food down my pie hole. I am at work tonight so it will be a test of my willpower for sure.

I am ok with the higher calorie totals as long as I can average out by the end of the week. Two hundred calories isn't much to make up. I do need to be cautious of doing so however. There has been times that I just go 'screw it' and eat like a fool the next day because I blew my goals and all is ruined for the week. I know, stupid thinking. I am a bit of a perfectionist. The all or nothing way of thinking has gotten me in trouble so many times in all aspects of my life.

Slowly getting better.

I may still get my squat day in tonight if I am not too tired.

[Gen1GT]

Welcome to the fat-loss log section of the forum. We're all pretty tight here.

You should go over to the nutrition section of the forum. There are a lot of different ways to help with the desire to binge. You could try intermittent fasting, intermittent calorie restriction, refeeds, cheat days, diet breaks ... the list goes on. Different tactics work for different people, but I think most of the time when you plan our cheat day, it makes the periods between them much easier.

Keep it up, you got this!

[phoenix4444]

Welcome to the fat-loss log section of the forum. We're all pretty tight here.

You should go over to the nutrition section of the forum. There are a lot of different ways to help with the desire to binge. You could try intermittent fasting, intermittent calorie restriction, refeeds, cheat days, diet breaks ... the list goes on. Different tactics work for different people, but I think most of the time when you plan our cheat day, it makes the periods between them much easier.

Keep it up, you got this!

I do lurk in the nutrition section mostly, there is good info to be had if you can weed out the nonsense. Some of the posters there crack me up!

Yeah, finding the right way for me is the tough part. I do think incorporating a high day once every two weeks or so might be the way to go. I had no problem doing the RFL protocol with scheduled refeeds. It does give you something to shoot for. I get lost in the big picture so focusing on short term goals is a good idea.

Right now I am attempting to shift more of my calories towards the evening hours. I wake up hungry so my norm was to eat a huge breakfast. I would have 1000 calories gone before 11am then stress about the the 700 calories that I had left. I am slowly getting accustomed but my body is not all that happy with me.

You sir have made fantastic progress! Doing it the right way. There is a lot of knowledge in the journey of yours. It is great that you share it.

Thank-you for stopping by. I am a long time lurker of this site but rarely have posted. Introvert at heart, so interaction is good for me.

[phoenix4444]

May 14th

The goal today is to minimize the snacking urge. Yesterday 400 calories were essentially wasted on ice cream and potato chips leaving me with no calories left for dinner. That is not acceptable. There are variables in my diet with working in a kitchen but not 400 calories worth.

[phoenix4444]

May 15th

Yesterdays calories 1710 114-224-38 p/c/f

Todays calories 1702 117-186-41 p/c/f 150 calories not accounted for in macros

I satisfied some cravings and stayed with-in my calories. That is the win for the day. Three main meals today with two snacks. I missed out on pizza yesterday so I was having some today, a more macro friendly version. Got my veg in, got my fruit in.

My weight has stabilized a bit. Lost the water that I have been holding. I weigh every day, average for the week. I will stay at 1700-1800 for a month and re-evaluate then.

breakfast-french bread pizza with tomato sauce, ground beef, spinach, mushroom, banana peppers, goat cheese and parm

lunch-burger medium rare on texas toast

dinner-a huge plate of cauliflower and spinach cooked up with some tomatoes and indian spices. Threw some shrimp in there for protein. Cleared my sinus nicely from all that cayenne pepper I put in.

Snacks were a large apple and a bit of fried swai with some white bread.

Lifting 531 Squats

working sets 105 1x5, 120 1x3, 132.5 1x7
joker sets all for 1 rep 140, 147.5, 155, 162.5, 170
FSL paused 105 3x5

accessories
leg extensions 20 3x15 I supersetted these with the paused set of squats
SLDL 135 1x4
snatch grip deadlift 135 1x4
RDL 135 1x6
back extensions 55 3x15 supersetted with cable crunches 45 3x15

I was testing maxes with the SLDL, snatch grip deads, and RDL. I am adding one of them for my next cycle, just not sure which one. Weak points are glutes, hammies and low back.

Great energy and stamina today. It felt good to get back to it. My last session was three days ago. I don't like going that long but life happens sometimes.

[phoenix4444]

May 16th

Calories 1948 macros 119-216-69 p-c-f

Doritos were my nemesis today. Woke up pretty hungry and had a hard time fighting of the carb cravings. I tend to crave carbs a day after a hard lifting session. Not gonna lie, I feel a bit disappointed in myself. I have to get better at denying myself. So weak I can be.

Not the end of the world though. The day could have been better but also could have been worse. I will cut back tomorrow to about 1500-1600 and I still average out for the week.

[phoenix4444]

Yesterday
calories 1752 macros 125-134-78 p-c-f
Lifting deload OHP 531

Last weeks averages
calories 1794 macros 115-187-56 p-c-f
weight 131

Calories average was a little high but I'll take it. I ate all my food in a 6 hour window, 9am-3pm. Not ideal but It rolled like that yesterday.

[phoenixr2]

Get the low quality food out of the house and get plenty of healthy choices around. That way you are not easily tempted by bags of doritos or the like. I'm curious to see results after the month, calories seems a bit high. stay strong and keep at it.

[phoenix4444]

^^^^

Yeah, I had to have a talk with my man. He brings me these treats because it makes me happy. Told him I need to work on that association with junk food and I lack self control. He can bring me an apple instead.

I also am curious about calories. I haven't been able to keep a steady and sane deficit for a few years. If anything it will give me a baseline. I definitely wont gain.

I have been tracking calories and weight for some time and I seem to hold steady with weight between 2000-2100. I have an active job 6 days a week 70 hours. I keeps me moving most of the day.

Thanks for the words. One day at a time.

[phoenix4444]

May 18th

calories 1739 macros 131-147-68 p-c-f

I ate my main meal at 10 am today because I needed to. Leftover pot roast and roasted carrots over chopped cauliflower. So good and it satisfied me up until 1pm.

Breakfast was a small bagel with sunflower seed butter. Snack was a fruit smoothie with coconut water, greek yogurt, black berries, pineapple, and banana. Dinner was a huge spinach and romaine salad with the rest of my pulled pork, cherry tomatoes, scallion, with a dressing of greek yogurt, avocado, and hot sauce.

No real big cravings today and I warded off my hunger this morning with copious amounts of coffee.

[phoenix4444]

May 19th

calories 1719 macros 135-173-44 100 calories not accounted for in macros

I was in a crappy mood today. Work was slow so as the day went on the crankier I got. My usual m.o. is to make myself happy with delicious food and going way over my calorie limit. I have a rather large appetite for a smallish women and putting away 3000-4000 calories is a real possibility at times. I did not go there tonight. So it was a small victory.

I have gained 5 pounds since the first of the year, most of that in March and April. I would stay on point with my diet and then just blow it bad with 7 or 8 days out of the month with huge calorie surpluses. Now a 200-300 calories can be overcome but not 1000-2000. That glutinous behavior needs to stop. It is counter productive to my mental health, digestion, and weight loss goals. I did make some great progress on my lifts though, particularly my bench.

Focus on goals not short term gratification. One will make you happy for a moment, the other a lifetime.

[phoenix4444]

May 20th

calories 1759 macros 114-210-51 50 calories not in macros

Felt better today after my breakfast of overnight oats, 475 calories and 80 grams of carbs, just what I needed. I also decided to have a cinnamon roll 2 hours later. It was a big calories commitment at 460 but worth it today. I was busy today so all those carbohydrates this morning did the trick.

Lunch was a grilled chicken sandwich on a bagel with tomato, lettuce, and a little bbq. Dinner was a large plate of cauliflower, asparagus, and chicken cooked in a little lemon, garlic, hot curry, and tomatoes. Also had a slice of bacon. I pretty much cook bacon on the daily and will have a piece from time to time.

Deadlift deload with accessories. Also threw in 30 minutes of LISS on the treadmill. My activity is going to be somewhat less being my deload week and a lazy long weekend. I will add a little LISS to compensate a little.

[OfficerJimLahey]

Is your guy listening to what you've said about the junk food?

[phoenix4444]

Is your guy listening to what you've said about the junk food?

I stressed this point to him once again that I lack self control when it comes to some food items. I think he got it this time, I was a bit aggressive in my request.

He has a hard time understanding what I am trying to accomplish and thinks that I am a bit crazy for keeping track of what I eat. He does not need to need to track so doesn't get it.

[phoenix4444]

May 21st

Calories 1592 macros 126-137-52 100 calories not in macros

Breakfast today was larger than usual and early. My last meals for the last three nights have been at 5pm and this morning I woke up hungrier than I normally do. I have a hard time partitioning my remaining calories when eating bigger in the am. I did good ok today as I skipped lunch. Just had a small snack at 11am and then a boiled egg about two. I didn't really get hungry until 3:30. I lifted then When I got home instead of eating and then had dinner around 6pm. The difference today is that I didn't stress about it.

meals 8am leftover pot roast with roasted potatoes and sauteed spinach. 11am shake with almond milk, banana, cocoa, PB2, greek yogurt. Dinner quinoa with chicken breast, broccoli stems, red pepper, onion and garlic, mushroom, spinach all simmered in some home made chicken stock made with some thigh bones that I had. snacks were a bit of cornbread and a boiled egg.

I am low balling calories a bit for the next couple of days due to some lazy days ahead. I have three days off in row and if I don't lift I like to lard in my chair and play Skyrim on my computer. Movement is at a minimum. I work six days a week on the regular so long holiday week-ends are much relished and needed for this old body.

Lifting today was bench deload with accessories and 30 min LISS on the treadmill.

[phoenix4444]

Here is an interesting set of data. I am kind of a data nerd when it comes to tracking. I average monthly.

For January and February I wore a body media device hence the burn data. Binge days are anything over 2500 calories

Jan
calories 2072
burn -15% 2122
deficit 40
weight 126.7
lifting days 16
binge days 5

FEBRUARY
calories 2289
burn -15% 2176
surplus 113
weight 12 DAYS 127.2
lifting days 15
cardio hours
binge days 9

MARCH
tdee 2100
calorie 2200
surplus 100
weight 128.5
lifting days 14
cardio hours 383
binge days 5

APRIL
tdee 2100
calories 2251
surplus 151
weight 22 days 130.8
lifting days 14
cardio hours 0
binge days 8

[phoenix4444]

May 22nd

Calories 1661 macros 115-156-56 100 calories not in macros

Meals
1-potatoes, red pepper, onion, spinach ground beef hash with 2 over easy eggs and goat cheese
2-hummus with radishes and cherry tomatoes
3-grilled chicken thighs with a pineapple/mango salsa, coconut rice, roasted asparagus
snack-pear, a bit of fried swai

The last few days I have been doing a larger breakfast and dinner with 2 small snacks in place of my lunch. Seems to be working out well right now. It keeps my hunger at bay in the times between 10-4 and stops me from snacking too much. Excessive snacking is something I need to watch. Too easy to do when you work in a restaurant.

My 3rd meal was the bomb though, sweet, spicy, and savory. A near perfect meal. I did overcook my chicken a bit though, got distracted.

[phoenix4444]

May 24th

Yesterdays calories 1598 macros 110-152-62

Weeks weight average 129.6

I lost quite of bit of water this week as the scale weight was down 2.6 pounds. I hold water very easily. This week was my deload, sodium intake was steady, hormones settled down, no high calorie days so I shed some water. Hopefully a tiny bit of fat too.

Today going out to the Olive Garden with my man's parents. His parents are weird and not in a good way so it will kind of awkward for both of us, always is. In situations like that I often overeat. I suppose it is a result of being in an uncomfortable situation. Now if I was a little deeper into my cut I would loosen up and enjoy a big plate of spaghetti and meatballs. I don't want to go down that rabbit hole just yet. It could open up the floodgates to binge city. Before you know it 2000 calories consumed in just one meal and it wouldn't stop there. Not going to let that happen.

I don't really like Olive Garden but as with all most all chains I can look up the nutrition info. I can make smart choices. I want to keep it under 1000 calories, optimally in the 700-800 calorie range so I have a few calories for the evening. I can be done, just have remind myself of the goals for the week and lay off the bread sticks.

[phoenix4444]

Weeks totals 5-18 5-24

calories 1664
macros 123-167-52
weight 129.6

Week two done!

[phoenix4444]

I kept myself in check at the restaurant yesterday, Chicken breast sauteed in some kind of lemon sauce with veg and two bread sticks. Total was around 800 calories. It was a socially weird dinner and the service absolutely suxed but we got our visit in so bonus points were acquired.

Yesterdays totals calories 1576 macros 127-95-35

Lifting 531 OHP week 8 cycle 3
ohp 555 45x5, 50x5, 57.5x5 FSL 45 3x5
CGB 555 52.5x5, 62.5x5, 72.5x5 superset with facepulls 10 3x20

Accessories
lat pull down wide grip 60 3x10 superset with skull crushers 30 3x10
tbar row v-grip 70 3x10 superset with hammer curls 15 3x10

Felt good to get back after deload week. The OHP felt heavy today and the last rep in the last set was at max.

[phoenix4444]

May 26th

Yesterday's macros
Calories 1553 macros 129-150-52

Back to the work grind after my three day vacation. Body was ready, brain not so much. Three days just isn't enough time. I take what I can get though.

Back to my regular lifting schedule to, deload over. It will be more of a challenge for my with my calories this week. Lifting just makes me hungrier. I just have to learn that to deal with the increased hunger it brings. Lower days are particularly challenging. Deadlift day makes me a hungry little beast. Saving 250 grams of protein plus 200 grams of asparagus for tonight. Loading up on starchy carbs and sugar during the day. We will see how that goes.

[phoenix4444]

Calories 2051 macros 87-211-87

So I decided to make today a maintenance day. It was rolling that way so I decided just go go with it. I am going to be dieting for many, many months so incorporating a day with proper calories will be a tactic that I will be using anyway.

Lots of snacking today with really only one proper meal which was breakfast. From 11-3 was grazing, a roll with butter, a bit of fish and chicken, cinnamon roll. some chips. Dinner was also a bit weird, some whey protein, a small burger on white bread, one serving of Graeters bourbon vanilla bean ice cream. The ice cream was like heaven and it took every bit of will power that I had to put away that pint. I wanted it, had one serving, and was satisfied. Breakfast was a hash with potatoes, spinach, red peppers, onion, tomatoes with two over easy eggs.

Lifting 531

deadlifts
122.5x5, 140x5, 160x7 FSL 3x5

front squats
45x5, 55x5, 65x5 superset with leg curls 20 3x5

accessories
hip thrusts 75 3x10
rdl 110 3x10
cable crunch 50 3x15

[OfficerJimLahey]

2-hummus with radishes and cherry tomatoes

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!

[phoenix4444]

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!

Sorry for your craving that is a sad thing. It was good too ain't gonna lie. Bad to have a want with no way to fill it. You could make it but that just seems to be a pain in the butt to me. I scored buy one get one free the other day. Got to have something to get those veggies down sometimes. Also a win on sandwiches.

You probably have items where you live that I cant get proper versions of. There seems to be a void of different peanut butter brands and good quality ice cream here. The Meijer here have just began to improve the peanut butters. Though that may be a bad thing since buying a jar could be a dangerous endeavor!

[OfficerJimLahey]

Sorry for your craving that is a sad thing. It was good too ain't gonna lie. Bad to have a want with no way to fill it. You could make it but that just seems to be a pain in the butt to me. I scored buy one get one free the other day. Got to have something to get those veggies down sometimes. Also a win on sandwiches.

You probably have items where you live that I cant get proper versions of. There seems to be a void of different peanut butter brands and good quality ice cream here. The Meijer here have just began to improve the peanut butters. Though that may be a bad thing since buying a jar could be a dangerous endeavor!

You are right about my new place having some quality items. I'm in Virginia along the coast so I've been enjoying some seafood
I do get my dose of peanut butter in, almost daily. I mix an instant brown sugar oatmeal with a serving of peanut butter together...turns out like a no-bake cookie, damn good way to start the day and decently filling.

[phoenix4444]

You are right about my new place having some quality items. I'm in Virginia along the coast so I've been enjoying some seafood
I do get my dose of peanut butter in, almost daily. I mix an instant brown sugar oatmeal with a serving of peanut butter together...turns out like a no-bake cookie, damn good way to start the day and decently filling.

Am jelly about the fresh seafood, definitely can't get that here. I live on Lake Michigan. Back in the day we would pull pickle buckets of lake perch out, not so much anymore.

Nice trick with the oats and peanut butter. I will have to try that. No bakes are stupid good.