2lean2Bmean's journey.....

[2lean2Bmean]

Ok…here we go….’I go’

Thought i better get this journal going so i can track some hopeful progress and be accountable for my actions and keep me on the RIGHT path....
Well, as my sig says, I was 98-99lbs (I’m 5’8”) a few months ago and decided to change that, so called, lifestyle. So here I am at 113-115 about 3 months into my quest to a healthy body. i've never had any real muscle before so i'm looking for ward to it...i started getting more serious about lifting weights about 2 mos ago. i use to "cardio" 4x's a week for 1hr, but i learned here to cut that out.(now i do 1 day 30-45min.just to go to the gym). I’m going real slow on the gains so as not to put on pounds 'just to put on pounds'…..so be patient with me because every now and then I DO worry about gaining too much too fast. I joined the forum 1st week in Aug. because I saw a wealth of info all over the site….every ques. led me back here and the answers I have received have been so great from you all. So I’m looking forward to any comments, questions and input you all might have….this eating thing of 5-6x’s a day is all new to me but I’m doing my best…..(hence, the protein shake for an occational meal)....

The last couple of days foods have gone like this…..(I can elaborate on the workouts later)

THURS. 24th
8:00a Granola/nut/fruit/flax mix-225cal
10:30a protein shake w/milk-225cal
1:30p 1 can chicken/¼ c.cottage cheese on 1 pc. Whole wheat bread w/lite mayo-275cal
4: 00p Post wo shake-(whey, glutamine, creatine w/100%grape juice)-200cal
5:30p filet steak, mom’s chicken, veg, barley and 1/3 c.wheat grain/flax hot cereal-350cal
10:00p apple and 32g Pure Protein bar-350cal
1:00a ½ protein pancake-100cal
+250cal for 2% milk
+150cal for misc. drinks (no alcohol)
Gym-15min bike warm up and 55min upper body-chest/back/lats
25min quick pace walk(puppy training have to do this 1-3x a day)

FRI. 25th
5:30a ¾ pro pancake w/sf syrup-175cal
9:30a whole wheat grain/flax hot cereal made w/milk-225cal
1:00p 35g pre-made protein shake-170k
3:30p post WO shake(whey, glutamine, creatine and grape juice)-200cal
5:00p 3oz sliced ham, 4 egg whts, ½ c.oatmeal and 2 prunes-350cal
9:30p apple and Advantage protein bar-350cal
1:00p 20g protein pancake and p-nut butter-300cal
+250cal milk
+150cal misc. drinks
20min walk
Gym-20min warm up bike, legs and Abs

Supplements are: Whey protein, casein protein, glutamine, creatine, 1 muti-vit., 2-3 fish oil omega, 6 amino acid caplets and 1-2 cal-mag

so that's it so far...woops i gotta go eat my pancake..........

[SexyChic]

Good Luck on your journey! You can do it You have already gained 15 pounds, good for you.

Just remember it's not about the numbers on the scale, it is about gaining muscle which in turn burns the fat.
Take lots of progress pictures so you can remind yourself how far you have come.

Recovering from an ED is a continuous struggle, but there are lots of ladies who have been through similar situations and will be more than willing to give advice.


I like your bottom quote Oh and your bicep looks awesome!

[twinnett]

You are doing great and I'm glad you finally started your own journal! We're at about the same place right now...I'm 5'8 and was around 108 a few months ago and now I'm sitting around 114-115. Can't wait to support each other through this! I know what you mean about the negative and scared thoughts every once in awhile. It's hard, but these girls are great! they'll support you when you need it and give you a good kick in the rear when you need that!

[lea869]

Yay! Im so glad youre starting a journal. I am ver impressed with the progress youve made already. Not many people recovering from an ED can do waht you have already done. Go you!
Im looking forward to seeing your journey!
Happy saturday!

[Mango]

Congrats on starting a journal!!

[2lean2Bmean]

thanks you guys.....

BTW....that damn chocolate protein pancake w/p-nut butter was sooooo damn GOOD !

[gophergirl]

As you wish...........

PROTEIN MUFFINS:

1c oats
1c egg whites
0.75c cottage cheese or yogourt
2 scoops of protein powder
1tsp. baking powder
(you may also add fruit. I like to add a few blueberries)
(you may also add spices. I like to add cinnamon)

Pre-heat oven to 350 degrees. Blend all ingredients together (except fruit). Once blended, stir in fruit. Pour batter into greased (I use PAM) muffin pan.

Bake at 350 degrees for 20-30mins (depending on oven used).

I usually make 12 muffins out of this recipe. They can be frozen, no prob.

As for the nutritional info, it really depends on if you use cottage cheese or yogourt, if you use fruit, and the protein powder you use. The muffins I make (with yogourt and blueberries) are 105cals each and 10g of protein.

Enjoy!

[twinnett]

Nice recipe. I just made a banana/ PB pancake to have tomorrow morning..w/ oats and egg whites and a little chocolate protein powder..yum!

[StlBarbie]

So glad to see you here journaling with us!!
You are doing GREAT!!

[daYDreAmErX]

Welcome here ! I'm gonna follow your progress !

You'll see, it helps not missing a workout and staying on the right track

[2lean2Bmean]

ok so, i coulda really gone wild tonight...come to think of it i should have and just called it a cheat day...i worked a party tonight(i'm a food stylist) for an aids benefit of some sort and all kinds of resaurants had stations set up with allllll kinds of yummy foods...i only tried one thing-some yummy ceviche. i was a good girl and brought my own tuna, cottage cheese on ww bread...WHAT WAS I THINKING!!!??.....anyway, tomorrow will def. be a cheat day cuz i DID come home with a lrg peice of Kentucky something cake AND a chocolate cupcake..i'll make that a cheat meal for breakfast with a protein shake......can't wait..won't sleep just thinking about it...LOL

woops i forgot...i did come home with the deviled eggs too-ate those for din

SAT. 26th
8:00a 20g protein oatmeal and ½ serv, wheat g rain/flax hot cereal-325cal
12:00p protein shake w/milk and yogurt-225cal
4:00p ½ tuna, c.chz and egg wht on ww breadw/mayo-250cal
7:00p 1 halibut ceviche appitizer--25
9:00p 3 deviled eggs, 3 egg whites and a little protein oatmeal-250cal
12:00a don't know yet......
No gym….work(cater) party
2 short walks

[twinnett]

Hey...enjoy those foods today! Don't call them cheats! They're treats! You deserve to allow yourself some treats every once in awhile! They sound good!

[2lean2Bmean]

oohhhh boy....had 1/2 the peice o' cake and 1/2 the choc cupcake...yummmmm...couldn't for the life of me get a protein shake down w/that...so it was major carbs/sugar at 7am, then sugar crash for a few hours...like twin said...it was a great treat, BUT i DO have the other halves left....hmmmmm

no gym today....,but happy i can still feel the muscle burn in my legs from fri workout....i'll try to keep active, going to the dog park today with the new puppy and i'll take her for her power walks, then off to Sunset Juction- a street festival that happens here in Hollywood....

i'll post meals later....my dinner will probably be "Food on a Stick"...lol

[emmie]

Hi 2 Lean (I seem to want to write that as Tuleene, as if it's your given name!) - You've made great progress and I've been enjoying your posts. I'll be sure ckeck in here to see what good things you're up to!
Food stylist, huh? I've been in the food business (production end of it) for most of my working life, and a good part of that time was spent with an active eating disorder. I know how hard it can be to be surrounded by food, but you sound as though you've got a handle of things. Keep on!

- Emma

[2lean2Bmean]

i had an epiphany this morning.....wierd but i felt FAT last night....LET ME EXPLAIN......i haven't worked since i decided to "get healthy"(food stylist/assist chef.etc.) and i was around a ton of food last night....i brought my own sandwich and didn't nibble on anything at the party, like everyone else. but i came home and had to force myself to eat something at 9:00 and something before bed...my personal food journal and this one helped ALOT b'cuz i had to prove to myself i hadn't eaten enough...interesting....hmmmm...i still feel like i over did it, but the journal PROVES ME WRONG...normally i would skimp today because of this feeling, but i'll try to get my alotment in for the day....anyways, that's it....big light bulb for me...

[twinnett]

I know how you feel and we have to keep fighting those feelings and keep feeding ourselves and getting healthy!!

[2lean2Bmean]

aaaaahhhhh....gotta love the so cal beach....felt great, BUT i kinda screwed up on my eating during the day.....i didn't eat...woops, so i tried to make up for it later in the evening...

i know i've got to get lots more veggies in....so i'll try and cook a bunch up for the week. too bad i just can't get into salads right now...ah, how bout i make some major veg soup/stew real chunky, then i can freeze it in portions(thinking out loud)

i always have plenty of protein on hand, it's the low-GI foods i don't have readily avail. if anybody is reading...do you have any suggestions what you keep on hand(besides salad mix)?...should i buy some canned something or frozen something?...i just never used to bother eating at all in the past so nothing is coming to mind....i keep reaching for that darn OATMEAL to solve the carb portion of the meal


SUN. 27th
7:00a ½ piece o’ decadent cake, ½ choc cupcake-400cal
1:00p protein shake w/milk and blu-berries-200cal
6:30p 3 hard boiled egg whts., 1 can chicken.,veg, pasta soup, 2 slices small slices steak and small serv protein oatmeal-400cal
9:30p 3oz. Ham, 12g protein oatmeal/flax-225cals
12:30a protein pancake w/1 Tbls p-nut butter-225cal...…..if I’m awake
Rest day-beach and dog park

[Miranda]

do you like tomatoes? they're easy to transport and taste good too.

[imperfectly_lou]

You can also pre cook brown rice and put it in little serving containers or sealed pouches.

Fruit is also a good, transportable choice

[emunah]

Low GI:

Pre-cook some form of grain...brown rice, etc. Sweet potato.

Fruit can be good. Veggies can be good (but you'd need a lot of them)

[emmie]

2Lean, someone had posted this in a response to a GI question in the Nutrition forum. If you scroll down past the processed foods, whole grains and fruits, etc. are listed.

http://www.southbeach-diet-plan.com/...cfoodchart.htm

You could also bake yourself some sort of savory muffin to have as a carb. Or whole grain crackerbreads (Kavli, Ryvita, Ak-Mak are the brands that I like).

Hope that helps!
- Emma

[2lean2Bmean]

thanks ladies..

today is gonna be a cooking day, so i'll get the brown rice out and go buy a sweet potato (like 'em)....i'm also gonna make my veggie soup/stew(lots of tomatos) that will have a bunch of good stuff in it..it's good with brown rice or whole wheat pasta thrown in.....THAT and a good protein and i'm set.

and FRUIT....duh....i have been eating it everyday but now i'll add it in as my lo-GI in case i don't have anything available...

i just know the importance of good veggies, but i haven't been into them this summer....maybe when it cools off in a month or two..

PS...and i really don't need/want them to "fill-up".....so i think i'll be ok with minimum veg for now.

[Emma-Leigh]

Hey there!

I picked this up in Lou-Lou's journal and thought that I'd chip in to see if I can answer things for you:

question...too long or heated for a new thread....i was reading hardcore's thread and there was a heated debate about, of course, cardio...then it grew into 6 meals vs 3 lrg meals. AND muscle burning more cals than fat....

#441 started like this....from emunah
"Do you know how much muscle adds to metabolism? Very little actually. I can't remember the exact numbers, but a pound of muscle actually doesn't burn that many more calories than a pound of fat. The number tossed around is 30 cals more, but that is incorrect. I have the real ones in some phys text somewhere. So adding a bit of muscle doesn't really jack metabolism as much as people tend to think it does. Its the act of lifting weights that does it."

THIS IS TRUE!! Although it is a common bb myth that 'muscle burns HEAPS more calories than fat' - at least in the case for RESTING muscle - it is simply not true.

The difference in the calorie consumption at rest per pound of muscle is actually pretty small - And, if I remember correctly, a pound of muscle will only burn about 5-7 kcal overall over a day (as apposed to ~2 kcal for a pound of fat).

As stated - The difference created in energy expenditure is important once you get that muscle moving (and is especially so after a HEAVY weight training session).

"Also, larger meals take longer to digest, and hence even a large meal will have a constant stream of protein. Again, as long as the total calories over the whole day are the same (three LARGE meals vs six SMALL meals), the rate/amount of protein hitting the bloodstream will be about the same. Also consider what you're eating WITH the protein.

THIS SEEMED TO DISSPELL ALL OF OUR TRUTHS...i thought muscle burn

True again - the difference in metabolism for 3-6 meals is very small... Getting 2 meals a day is probably not sensible, but as long as you are getting about 4 meals a day, then there is no need to worry about 'decreasing your metabolism".

(note: there is a lot of cotroversy about this - but most of the research in the science community is that of the above view).

HOWEVER - The reason why it is good to eat frequently is:
1/ to prevent hunger (if you get hungry and you are trying to lose weight)
2/ to make sure you get all your calories in (if you are trying to gain weight)

A caviet on this is, of course, making sure you get GOOD pre and post workout nutrition as well (especially PRE workout)!!

i know for a fact, that if i ate 2-3 meals loaded with all the cals i eat now i would gain FAT, or at the least feel lathargic which in turn would hinder muscle growth....

You wouldn't gain fat (so it would not be a fact that you would gain fat ).

It is all about Calories in v's calories out - so if you ate more than you burnt, you would GAIN WEIGHT (and this would be a mix of muscle and fat - depending on your genetics, hormones, training etc etc)... But overall the difference in partitioning would be minimal for 3 meals v's 6 meals.

HOWEVER - if you felt lethargic with 2 or 3 large meals, then you MIGHT decrease your energy expenditure - which would, in turn, decrease your energy OUTPUT - and this would increase to more speedy weight gain.

ADDITIONALLY - if 2-3 meals would not allow you to get good pre and post workout nutrition, then it may also alter the partitioning effect and would contribute to alterations in lean gains.

[Emma-Leigh]

Ps: Found this table on resting energy expenditure and tissue type:

Table 1. Contribution of organs and tissues to resting energy expenditure
and actual body weight

Organ/tissue..... metabolic rate (kcal/kg/day)..... % Overall REE..... Weight (Kg).... (%ABW)
Adipose.............................. 4.5.................................. 4.......................15.0................. (21.4)
Other.................................. 12..................................16............ .......... 23.2................. (33.1)
Muscle.................................13......... ........................ 22.......................28.0..................(40 .0)
Liver...................................200....... ......................... 21........................1.8....................( 2.6)
Brain.................................. 240.............................. 22..........................1.4 ....................(2.0)
Heart .................................400.............. ................ 9 ......................... 0.3 .................... (0.5)
Kidneys ..............................400................. ............. 8.......................... 0.3 .................... (0.5)

ABW, actual body weight; REE, resting energy expenditure.
`Other' tissue consisted of bone, skin, intestine, glands [6].

[lea869]

Wow! thats some great info! I love learning stuff.
Another reason not to drink, right? Keep those kideys nice and healthy!

and YAY for 2 lean's lightbulb-going-on! I love those moments. Good for you!

Happy monday!

[twinnett]

Great info there Emma! Man, if I tried to eat all of these calories in 3 meals, I'd be sleeping all day!

[emunah]

Thanks,Emma. Those were the numbers I was looking for earlier.

Sorry to make you so confused! but there are SO many myths out there. the reality is actually quite simple IMO.

Get the right cals.
Hit your protein
Hit your EFAs

the rest is a matter of comfort. pre and post workout nutrition excluded.

[imperfectly_lou]

Yup I have to agree with emma-Leigh and Emunah....

I would add in - get your fibre as well

Pre and post workout should be carefully planned and measured, but for the rest of your meals, you can have a little more freedom.

[2lean2Bmean]

wow... was that some great info or what?.....so it burns a little more BUT not much....interesting...yes, keep those kidneys clean so they can do thier job..and yes it would be out of the question to think of craming all that food into 3, let alone 2 meals a day...

SOOOO.....i'll just keep on eatin' 6x a day and pumpin' hard iron

[2lean2Bmean]

PS.....i love to give out some reps BUT i don't think i can yet.....