Analysis Paralysis

[anandagirl]

Goal: to lose a bunch of fat.

To do this, I must stop the analysis paralysis and stick with something. Time to get serious.

I've been avoiding starting a log here, mostly because I log my workouts on the bodyspace app, and I used to blog somewhere else. Of course, I don't even remember the last time I posted a blog entry. And I've been lurking in all of the other journals.

Things I've been doing:
NROL4W - Finished stage 1, started stage 2

Wow, that list was shorter than I thought it would be

Things I've changed this week:
1. Tracking macros as well as calories, as I'm typically low on protein
2. Set a calorie goal on MFP to 1812 and disconnected as I think my Fitbit was causing me to overeat
3. Started 22 Minute Hard Corps with Tony Horton. I know him personally, he sent me his newest program as a gift. It's 22 minutes a day, 6 days a week. I'm not really a Beachbody kind of gal but figured I could use the daily motivation as it comes with a schedule, and then tells you when to do the fit test and measurements. And they claim amazing results in 8 weeks! ::eyeroll:

Of course I want to drop the 40 pounds I need to lose now. Like, right now. Immediately would be good. But I know that it doesn't happen that way, so that's another reason why I started this journal. Maybe it will keep me from switching it all up in two weeks when I haven't lost a bunch of weight, or I read yet another new fat loss article.

So here I am. Hi!

[anandagirl]

Wah! Can't figure out how to post this embedded, but it made me giggle

https://www.********.com/16356812733...6464797282975/

[anandagirl]

Big win for today - got my butt out of bed to do my workout before work! This is a win because I am completely the opposite of a morning person. I normally shower at night and have streamlined my morning routine down to the bare bones just so I can sleep as late as possible. I was doing great with the morning workouts until daylight savings time hit and then nada in the morning. So, winning!

I'm loving the IIFYM plan. I had 200 extra calories last night, and had hit my protein, so I ate peanut butter. Winning!

This morning I did NROL4W Stage 2 Workout B. It felt easier (?) than workout A, mostly because of moves such as the Cuban snatch and the reverse lunge with forward reach = lighter weights. It did however get me sweating like crazy. Oh and the one legged squat taught me my balance can be improved. And I kicked over a tower of step risers accidentally trying to get my foot on the high step. Cue everyone in the gym stopping what they were doing and turning to look. Ooops. Hahaha

Tonight I have a work Happy Hour (biggest reason I went to the gym in the am because I wouldn't fit it in otherwise). I talked them out of the Mexican restaurant where I would want to eat tortilla chips and drinking Margaritas, and into a different bar where I can drink wine and hopefully find something protein rich. IIFYM win again!

[phoenix4444]

IIIFYM is the ticket.

In

[anandagirl]

IIIFYM is the ticket.

In

No joke! I've always either dieted "clean" or tracked calories only. I'm finding focusing on protein and calories only has been much easier to follow and is giving me results. Last night I was able to share steak nachos at happy hour, have wine, and then came home for protein yogurt dessert with my remaining calories and protein needs. I also feel like weighing my food in grams is so much more accurate/better than ounces which is what I used to always do. I'm so happy right now with this plan

[JustBulk]

Good luck!!!!

[anandagirl]

Good luck!!!!

Thank you! <3

[gobbles23]

Hi!!!! Found your journal How many cals does the fitbit have you burning daily? Which version do you have??

[anandagirl]

Hi!!!! Found your journal How many cals does the fitbit have you burning daily? Which version do you have??

HI! Glad to see you here! I have the Charge HR

On a complete rest day, 1853 (that was the worst day of my illness when I laid in bed and slept almost all day)

Here's my last week:
Friday 4/15 - 2205 (10,220 steps, typical sedentary workday with dog walk)
Saturday 4/16 - 2700 cals (typical on my feet workday)
Sunday 4/17 - 2317 cals (7205 steps, slow on my feet workday)
Monday 4/18 - 2981 cals (13,339 steps Day off from work, NROL4W and 22 Minute Hard Corps, plus dog walk)
Tuesday 4/19 - 2866 cals (11,044 steps, Day off from work, 22 Minute Hard Corps and dog walk)
Wednesday, 4/20 - 2668 cals (11,405 steps, Sedentary workday, 22 Minute Hard Corps and dog walk)
Thursday, 4/21 - 2532 cals (9104 steps, Sedentary workday, NROL4W and short dog walk)

What I do know is that when I tracked based on MFP and the exercise calorie credit, I wasn't losing weight or getting smaller! Although that could have been user error too For example, it gave me 166 extra calories Friday, 675 extra calories Saturday, 278 Sunday, 942 Monday, and 827 Tuesday before I shut it off. I was having a hard time deciphering a goal with all that confusion too. How do you use the info? Do you increase your eating when it gives you more calories? How do you track your food? Maybe I've just been doing it wrong!

[anandagirl]

Smart Goals. I realized I need them. I also realized I need to get my head on straight. So much easier to gain fat than to lose it.

I would like to get down to 20-22% body fat. If I can maintain my lean mass, I would need to lose 48 pounds of fat. That's daunting, especially beacuse it would take me 27 weeks at a 1% body weight loss per week, and 48 weeks at a 1 pound loss per week. But I'm going to break that down. On a 1% loss per week, I would lose about 7.6 lbs a month, and on 1 lb per week, I would lose about 4.3 lbs per month. While the 1% per week goal is high, I would like to be closer to that, so I want to lose 6 lbs per month, taking me 8 months to drop 48 pounds. I'm really keeping my fingers crossed that this is acheivable. Part of me thinks I should stretch it out longer, but maybe I'll reassess after a couple months.

I'll be tracking on the scale several times a week looking for the trend, with measurements weekly, and with calipers monthly. I'll also be analyzing my diet monthly, trying to better determine my true maintenance calories by comparing my actual weight loss to my calories consumed, and of course recalculating my calorie and macro goal based on those results and my new weight.

I will continue with NROL4W, following program Alwyn Cosgrove recommended for women with more fat to lose - Stage 1, Stage 2, Stage 7, Stage 4, and then I will reassess and figure out what to do next. I'm only two workouts into Stage 2, so I have at least until the end of June to figure it out.

Loss Goals
Eat approximately 1812 Calories a day with a minimum of 70 grams fat and 136 grams of Protein per day (1.1 grams per pound of lean mass)
Lose six pounds of fat per month

Activity Goals
Complete at least two NROL4W Workouts
Complete six 22 Minute Hard Corps workouts per week
Get at least 10,000 steps per day

I'm definitely open to suggestions/criticism! Just trying to stick with this for at least one month.

And of course after looking at the timeline written down, I have no clue when I would be ready for a bulk O_o

[Partyrocking]

Sounds legit to me.

[mtnliones5]

I love IIFYM! I like that it doesn't categorize foods as "clean" "dirty" "good" or "bad." I think that's such an unhealthy way to look at food.

I have the FitBit Charge HR too. I find that it's not very accurate tracking my heart rate and calories when I lift weights or use a spin bike. It seems to do a good job for other types of cardio like treadmill and elliptical.

I also have the FitBit app and MFP synced together. When you figured out your daily amount of calories you usually figure in your "activity factor." Since you have already included your activities (like lifting, doing cardio etc) other than your normal daily activities in your activity factor I would not eat back the exercise credits that are given on MFP from your FitBit.

[anandagirl]

I love IIFYM! I like that it doesn't categorize foods as "clean" "dirty" "good" or "bad." I think that's such an unhealthy way to look at food.

I have the FitBit Charge HR too. I find that it's not very accurate tracking my heart rate and calories when I lift weights or use a spin bike. It seems to do a good job for other types of cardio like treadmill and elliptical.

I also have the FitBit app and MFP synced together. When you figured out your daily amount of calories you usually figure in your "activity factor." Since you have already included your activities (like lifting, doing cardio etc) other than your normal daily activities in your activity factor I would not eat back the exercise credits that are given on MFP from your FitBit.

Exactly! Even when I set MFP calories to my estimated bmr and ate back the exercise call, I still wasn't losing. Plus the way it changes the macro goals was annoying. I think this is going to work much better! Thanks for stopping in!

[anandagirl]

So today I haz a sad. I left my greek yogurt at home.

Last night I went home from work and did an hour of Hard Corps - warm up, cardio, resistance, core. I'm considering dropping the "resistance" workouts because I don't have free weights at home and get enough strength training at the gym anyway. I will definitely continue using him on my non gym days for the HIIT.

I ate my healthy veggie heavy dinner, hit my protein and then some, and had some calories to go, so I made quesadillas! 2 Mission corn tortillas, 69 g pepper jack cheese, 2 tablespoons salsa, 22C/21F/19P + 3g Fiber. This is the way to diet. I could have done with less cheese but they were so ooey gooey delish.



Today I have a long day at work. I'll work until about 1:30/1:45 pm then hit the gym, go home and walk the dogs, shower and back to work. Not sure how late it will go, but I negotiated my midday gym time. If my gym was open earlier on Saturdays, I would have pushed to go before work but they open 20 minutes before I have to leave.

Tomorrow is a work day and an active rest day because those dogs aren't going to walk themselves! They didn't get a walk last night because it looked like this:



And they were PISSED.

Hope everyone is having a good weekend

[phoenix4444]

WTF snow.?!

That is some nastiness in mid April.

[anandagirl]

WTF snow.?!

That is some nastiness in mid April.

Seriously, especially since it was 70 degrees on Wednesday. Talk about a turnaround! I was not prepared either - wearing capri pants, running shoes and no jacket LOL. In my defense, it was sunny and warm in the morning! I really didn't think the predicted storm would hit the lower elevations

[the15thdoctor]

Hiya! Good luck with your goals! They sound quite sensible.
Food looks great! Weather not so much..

[anandagirl]

Hiya! Good luck with your goals! They sound quite sensible.
Food looks great! Weather not so much..

Thanks for stopping in!

[anandagirl]

I'm so lazy. Not with training, but with reposting all the stuff I already track :P I might need to figure out the short things to post. I was thinking something like this:

Saturday 4/23
Calories: 1782
Protein: 149
Fat 64
Carbs: 146
Fiber: 34
Steps:14,835
Workout: NROL4W Stage 2 Workout A

Yesterday I worked 6.5 hours, went the gym for NROL4W Stage 2 Workout A, took the dogs for a walk, showered and went back to work for another 4.5 hours. Then I went home and realized I didn't have anything in the fridge for lunch today I have a plan to go the salad bar with chicken, I'm just bummed that I can't weigh it

I was gassed in my workout yesterday as well as on the dog walk, maybe from all the work, and maybe because I had six days under my belt this week. Stage 2 Workout A always gasses me but I think I'm super ready for a rest day today. I probably won't even walk the dogs since we're supposed to have another snowstorm hit today. I do think I'm going to drop the resistance portion of Hard Corps. It does nothing for me except tire me out I think. I considered doing more of the cardio workouts, but I think I'll just make sure I do the HIIT after NROL.

I'll weigh in tomorrow and see how the first week of using a steady daily calorie goal, eating higher protein and weighing just about everything did for me.

[viccles007]

Hello, thought I would jump aboard

[ProjectHalfDone]

I'm so lazy. Not with training, but with reposting all the stuff I already track :P I might need to figure out the short things to post. I was thinking something like this:

Saturday 4/23
Calories: 1782
Protein: 149
Fat 64
Carbs: 146
Fiber: 34
Steps:14,835
Workout: NROL4W Stage 2 Workout A

Calorie goals!!!! Get it girl!!!!

[phoenix4444]

This page needs to be on two, because of snow

[anandagirl]

Hello, thought I would jump aboard

Thank you for helping me stay accountable!

Calorie goals!!!! Get it girl!!!!

Goal is 1812 daily for now, don't want to change anything for at least a few weeks.

This page needs to be on two, because of snow

it started snowing again yesterday and has snowed off and on all day! I got a dog walk in but it was unpleasant with snow pellets pelting me in the face. We're supposed to have snow all week :cry:

[anandagirl]

Sunday, April 24
Goals - 1812 cals, minimum 136g protein, 70g fat, 25g fiber
Calories: 1800
Carbs: 134
Protein: 176
Fat: 62
Fiber: 33
Steps: 4610 (That was more of a rest day than I planned LOL)
Weight lost this week: 2 pounds

Where the eff is my water weight loss? I know I should be happy I lost at all, 2 pounds is as much as I could hope for. Just hoping that's mostly fat and not water weight because I'd really be screwed calorie wise. HAHAHAHA! But seriously, I should be happy I am so tall because I get calories. I feel bad for some of the smaller girls that have to cut so low. I also haven't really changed the way I eat, just tracking more closely and following macros.

I was thinking a lot about my why. What is my motivation? I'm sad to say that I'm currently only motivated by aesthetics (and getting a whole new wardrobe by being able to fit into clothes I haven't warn in years!), which really isn't the best motivation. I do want to get stronger, but I don't have any goals with that regard. I am healthy, I am active, I can walk and hike and my weight doesn't get in the way of my life. I just hate the way I look. That part might not be so healthy.

In the past, I've had another goal to work toward - when I lost the most weight in the past, I was training for a marathon. I'm not in a place where I am interested in that kind of training right now. I'm not really interested in powerlifting or Olympic lifting at this point - not that I won't in the future, but for one, I'm nowhere close to even lifting a competitive weight right now. This is where I can see why so many think they want to compete! The last thing I want to do is put myself on stage to have my body judged. I can't see any way that would help me with my body image! But I can see why so many think that should be their goal - because they have nothing else to work towards to stay motivated. Some sort of competition would be great, I just don't know what kind.

The biggest motivation I have right now is my 10 year anniversary in 17 months. The plan is to go to Mexico for our vow renewal. I would love to 1. Wear my dress again (30 pounds away) and 2. Look AMAZING in my dress, which I didn't really do the first time around. Plus, it's Mexico. It would be nice to actually take photos of the vacation and have wedding photos that I really like the way I look. I'm willing to have my dress altered down

Wow, this got long.

[anandagirl]

And yet no page 2 yet LOL

[anandagirl]

Monday, April 25
Calories: 1804
Carbs: 95
Protein: 123
Fat: 105
Fiber: 16
Steps: 12,859

Today I was not as good macro wise - not enough protein and fiber and too much fat. But I'll tell ya, I enjoyed my bacon avocado burger with pepper jack cheese and a fried egg I'll plan better tomorrow.

I did play around with numbers. Some of that two pounds could have been water weight, and only time will tell. Maybe my Fitbit is better than I thought and it was my tracking that was off?

Week of April 18 to April 24
Ate 13,165, average 1880 cals a day
Fitbit TDEE 18,663, 2666 cals a day
Difference 5498 = 1.57 pounds
Based on 2 pounds lost, 7000 calorie deficit, daily TDEE 2880

It's fun, like being a detective. HA!

I did NROL Stage 2, Workout B followed by 15 minutes HIIT. Then a dog walk a few hours later.

[phoenix4444]

Girl nothing wrong with wanting to look good naked. Its also my main goal for being leaner.

But I'll tell ya, I enjoyed my bacon avocado burger with pepper jack cheese and a fried egg I'll plan better tomorrow.

Damn, now that is a burger, so worth it!

[anandagirl]

Damn, now that is a burger, so worth it!

It so was! And I planned for it, I just didn't plan enough protein

[gobbles23]

Interesting about the calorie burn! That's way higher than what mine gives me. I don't count calories and have no goals at the moment, lol, so I don't use the data for anything but when I do, I'll set cals at 1700 in the beginning based in the info and adjust accordingly from there.

1800 cals for you sounds perfect

[anandagirl]

Interesting about the calorie burn! That's way higher than what mine gives me. I don't count calories and have no goals at the moment, lol, so I don't use the data for anything but when I do, I'll set cals at 1700 in the beginning based in the info and adjust accordingly from there.

1800 cals for you sounds perfect

If it ain't broke, don't fix it, right? I'll probably stay right here until I stop seeing results for a few weeks!

I always thought that bugger was overestimating, but maybe it was me all along!