The Cut Starts Here: Heather

**Hammerlynn** · 01-03-2003, 07:21 PM

Macros:
50P/40F/10C
This is what they have been breaking down to lately and I’ve felt good with that.

Calories:
Not enough. Should be around 2300 with 10cals/lb of BW but I’ve only been getting around 1600-1800 (very bad I know!)

Daily diet:
1: 2 yolks, 6 whites (should probably add something here!)
2: 2 scoops protein, 3 TBSP half and half
3: 2 sm chicken breasts, 2c greens, 2 TBSP ranch
4: 2 scoops protein, 3 TBSP half and half
5: 8oz chicken, 1c broccoli, 1c mushrooms, 2 TBSP ranch

Total: 1729
Fat: 69 617 37%
Carbs: 17 69 4%
Protein: 248 991 59%
(without veggies)

Edit: If I add 1/4c of oats to meal one, drop to one yolk and add 1/8c of pecans would that be better? And by doing that would I still need to do carb ups? Macros below...

Total: 1905
Fat: 81 725 39%
Carbs: 32 114 6% (4 fiber)
Protein: 252 1008 55%

Workouts:
These will be dorky until I get moved and either get gym membership or buy weights. For now, I will rotate tapes: Boxout abs, Legs of Steel, Arms of Steel. Might sound stupid but I really push myself and get a great workout with these! When I move I can get a couple dumbbells and do upper body on my balance ball. The tapes will only be for a week or two.

Supplements:
Daily multi-pak (iron free)
4 fish oil caps
protein powder
(will add flax)
iron tablet? (not sure if I need this)

Okay..fire away

**oceangurl01** · 01-03-2003, 09:16 PM

hey heather! how much you weight and height body fat percentage if you dont mind???
what are your workout and meal plans???
can you share???

**Hammerlynn** · 01-04-2003, 08:40 PM

bump for review..........I've posted my stats too

**Dr. Pain** · 01-04-2003, 09:07 PM

Originally posted by Hammerlynn
Macros:
50P/40F/10C
This is what they have been breaking down to lately and I’ve felt good with that.

this will only give you 45 grams of C and require a carb-up, 15% and you don't need to for a while

Calories:
Not enough. Should be around 2300 with 10cals/lb of BW but I’ve only been getting around 1600-1800 (very bad I know!)

Daily diet:
1: 2 yolks, 6 whites (should probably add something here!)

Yes, the oats, or an apple

2: 2 scoops protein, 3 TBSP half and half

4 frozen strawberries, sometimes cream, sometimes flax....as per meal 4 too

3: 2 sm chicken breasts, 2c greens, 2 TBSP ranch

can have 4 C of greens easily

4: 2 scoops protein, 3 TBSP half and half

5: 8oz chicken, 1c broccoli, 1c mushrooms, 2 TBSP ranch

Total: 1729
Fat: 69 617 37%
Carbs: 17 69 4%
Protein: 248 991 59%
(without veggies)

Rest is good, if you hit more cals...go for 60-70 C

Edit: If I add 1/4c of oats to meal one, drop to one yolk and add 1/8c of pecans would that be better? And by doing that would I still need to do carb ups? Macros below...

Total: 1905
Fat: 81 725 39%
Carbs: 32 114 6% (4 fiber)
Protein: 252 1008 55%

Workouts:
These will be dorky until I get moved and either get gym membership or buy weights. For now, I will rotate tapes: Boxout abs, Legs of Steel, Arms of Steel. Might sound stupid but I really push myself and get a great workout with these! When I move I can get a couple dumbbells and do upper body on my balance ball. The tapes will only be for a week or two.

Supplements:
Daily multi-pak (iron free)
4 fish oil caps
protein powder
(will add flax)
iron tablet? (not sure if I need this)

better would be a multi-min at night w/food......w/iron if you menstrate and have no problems w/iron

Okay..fire away

WATER? and Stats?

**Hammerlynn** · 01-04-2003, 09:12 PM

Awesome..thanks DP!

*I will add the oats every morning to up my calories.
*Water is roughly a gallon/day.
*Will discuss vitamin change when these are gone...probably in about a month.
*No monthly cycle (depo shot) so would iron be necessary?
*Stats are posted in my other thread.

I cant tell you how excited/grateful I am to be doing this and having you guys helping me!

**Jodi** · 01-04-2003, 09:37 PM

*No monthly cycle (depo shot) so would iron be necessary?

Me Too! Isn't it the greatest! LOL! I take multi vits in the morning and multi mins at night, neither of them contain Iron!

**Hammerlynn** · 01-04-2003, 10:04 PM

Hell yes it is

What brand of vits and mins do you use Mochy?

**w8lifter** · 01-05-2003, 05:27 AM

Workouts:
These will be dorky until I get moved and either get gym membership or buy weights. For now, I will rotate tapes: Boxout abs, Legs of Steel, Arms of Steel. Might sound stupid but I really push myself and get a great workout with these! When I move I can get a couple dumbbells and do upper body on my balance ball. The tapes will only be for a week or two.

Does that mean you have a swiss ball right now? I can give you strength training excercises to use on it now if you like. I total body workout to do a couple times a week. Let me know what else you have access to.

**w8lifter** · 01-05-2003, 05:34 AM

Please know how hard this is for me to post:

That's why you're going to kick ass & reach your goal. We are all here to support you and want to see you reach your goals.

What is your goal btw?

I mean, we're all in this to lose bodyfat, but you should state a specific, measureable, & realistic goal to strive towards. I.E. lose # BW, lose # off skinfolds, lose % off BF, etc. We have three months...what do you want to do?

**Dr. Pain** · 01-05-2003, 08:59 AM

Iron-free

(Jodi uses the best, lol)

..And having reviewed your stats (most impressed with your progress and journey) We would like to start you at 10 cals per pound like you stated, but only if that is NOT a big departure from what you have been doing. We want to start close to your average daily calories for the last two weeks....if we increase, it has to be ever so gradual...and only to start from a "higher place" to have more room for tweaks!

DP

**Hammerlynn** · 01-05-2003, 10:36 AM

Workouts: Yes I have the ball now but it's in an undetermined box. That's really all I have other than the tapes. Will do them for this week and next (post travel.) Then will do the total body workouts you give me

I will get two dumbbells at that time.

Goals: I've been really thinking about these and have not yet settled on them. I keep changing my mind but will finalize them by morning. Edit: One goal is by then end of the first 12 weeks to post my pics along side my before pics that I carry with me.

Diet: I have averaged 1600-1800 cals daily so should I bump to 2000? With adding oatmeal in the morning that should not be a problem. (Totals w/oatmeal are around 1900/day...not including veggies)

Okay..off to the store.

**Hammerlynn** · 01-05-2003, 12:27 PM

Diet revised:

1: 1 yolk, 6 whites, 1/4c oats, 1/8c pecans
2: 2 scoops protein, 3 TBSP half and half, 4 strawberries
3: 2 small chicken breasts, 4c greens, 2 TBSP ranch
4: 2 scoops protein, 3 TBSP half and half, 4 strawberries
5: 8oz chicken, 1c broccoli, 1c mushrooms, 2 TBSP ranch

Total: 1844
Fat: 75 678 38%
Carbs: 32 113 6%
Protein: 250 1001 55%
(not including veggies)

I just want to get this put together and finalized before tomorrow. I will sub in flax with shakes after next week. Where else can I add to bump cals up a bit?

Oh and I'm assuming little to no cardio? It will be a big change for me but I will do whatever I'm told

**Jodi** · 01-05-2003, 12:31 PM

Maybe instead of 2 T of Ranch try 2T. Newmans Olive Oil & Vinegar Dressing. Its very yummy and has 16G of fat.

**Dr. Pain** · 01-05-2003, 01:06 PM

Originally posted by Hammerlynn
Diet revised:

1: 1 yolk, 6 whites, 1/4c oats, 1/8c pecans
2: 2 scoops protein, 3 TBSP half and half, 4 strawberries
3: 2 small chicken breasts, 4c greens, 2 TBSP ranch
4: 2 scoops protein, 3 TBSP half and half, 4 strawberries
5: 8oz chicken, 1c broccoli, 1c mushrooms, 2 TBSP ranch

Total: 1844
Fat: 75 678 38%
Carbs: 32 113 6%
Protein: 250 1001 55%
(not including veggies)

I just want to get this put together and finalized before tomorrow. I will sub in flax with shakes after next week. Where else can I add to bump cals up a bit?

Oh and I'm assuming little to no cardio? It will be a big change for me but I will do whatever I'm told

Because of where you are and have been, calorie wise, we really don't want to go above 1800-1900 cals for now. But at this level of carbs, we will have to throw in a carb-up every 3-5 days. For right now, we can count on CONSISTENCY. producing results!

Your last comment about less cardio being a change, this causes some concern. We will usually substitute increased resistance training for decreased cardio. We need to maintain your activity level or at least increase your intensity!. Your suggestins of HOW you want to do this would probably be most appropri8.

Maybe instead of 2 T of Ranch try 2T. Newmans Olive Oil & Vinegar Dressing. Its very yummy and has 16G of fat

Jodi is our "Meal Planning" expert...and this is a gr8 suggestion. Judging from the amount of daily carbs, I just assumed the Ranch was L/C, high fat!

DP

**Hammerlynn** · 01-05-2003, 01:26 PM

Originally posted by Dr. Pain
Because of were you are and have been, calorie wise, we really don't want to go above 1800-1900 cals for now. But at this level of carbs, we will have to throw in a carb-up every 3-5 days. For right now, we can count on CONSISTENCY. producing results!

Sounds good to me. I will leave it as is for now and add in the carb ups.....if I remember it correctly it is sweet potato, oats and banana? Consistency..YES! When I get set on something I am obsessive to an extent Good or bad that's how it is!

Your last comment about less cardio being a change, this causes some concern. We will usually substitute increased resistance training for decreased cardio. We need to maintain your activity level or at least increase your intensity!. Your suggestins of HOW you want to do this would probably be most appropri8.

Let me clarify this one. In the past I would do 45 mins of mod intensity cardio 3x/weekly. Mostly bike because of my hips (arthritis.) However, in the last 2 weeks I've done none. I've only been doing my tapes. As far as how I want to do this....I'm wide open to suggestion with limited resources for now but I'll change that! But I will do what I can!

Jodi is our "Meal Planning" expert...and this is a gr8 suggestion. Judging from the amount of daily carbs, I just assumed the Ranch was L/C, high fat!

Yes..my ranch is the regular full fat version. The other stuff has too much sugar! I'll get some Newman's today and give it a try. The lunch meal is free so I use ranch there since I'm only there for one more week.

DP

**oceangurl01** · 01-05-2003, 08:00 PM

heather where is your stats???

**Hammerlynn** · 01-05-2003, 08:02 PM

The Cut Starts Here: Read Only! STATS: Heather

**Hammerlynn** · 01-06-2003, 09:11 AM

Meals:
1: 1 yolk, 6 whites, 1/4c oats, 1/8c pecans
2: 2 scoops protein, 4 TBSP half and half (6g of fat), 4 strawberries
3: 2sm chicken breasts, 4c mixed greens, 2 TBSP ranch
4: 2 scoops prot, 4 TBSP half and half, 4 strawberries
5: 8oz chicken, 1c broccoli, 1c mushrooms, 2 TBSP ranch

Water: 6 liters

Total: 1935
Fat: 80 721 39%
Sat: 15 138 7%
Poly: 7 67 4%
Mono: 13 116 6%
Carbs: 54 153 8%
Fiber: 15 0 0%
Protein: 246 983 53%
(includes veggies)

These will get redundant but will track them anyway for sake of CONSISTENCY!

Along with packing, I will do abs tonight!

Happy trails!

Edit notes: Could not find Newman's at the store yesterday so I will finish the ranch I have and get something better. I need to clean out my fridge anyway. Also, can I change the AM oats to 1/3c?

**Dr. Pain** · 01-07-2003, 05:41 AM

Canned speech: (L/C)

Honestly...H..I think everythig looks good....very good. You may not need a carb-up for 5-7 days...your body will tell you

We are trying to let the first week-10 days...act as a transition from whatever 'Nastiness" people were doing......so when we do tighten and become stricter....it will actually be a first "mini" tweak. "D

Looks Good

DP

**w8lifter** · 01-07-2003, 06:04 AM

Edit notes: Could not find Newman's at the store yesterday so I will finish the ranch I have and get something better.

You can make your own dressing w/ flax/olive/walnut oil & red wine/ACV if you want.

**Hammerlynn** · 01-07-2003, 07:01 AM

Right on! I will leave things as is for now and make no changes (other than replacing ranch when gone!)

Side note: WTF a sniper shooting in LV

**Hammerlynn** · 01-07-2003, 07:15 AM

Meals:
1: 1 yolk, 6 whites, 1/4c oats, 1/8c pecans
2: 2 scoops prot, 4 TBSP half and half, 4 strawberries
3: 2 sm chicken breasts, approx 4c mixed greens, 2 TBSP ranch
4: 2 scoops prot, 4 TBSP half and half, 4 strawberries
5: 8.25oz chicken, 1c broc, 1c mushrooms, 2 TBSP ranch
6: Protein Diet Toasted Coconut bar (STARVING...do not want to cook again) also not sure how to log that with FD...it says 18 carbs but they are SF?? (180cal/3F/20P/18C...17sugar alcohol)

Total: 2084
Fat: 84 754 37%
Sat: 18 159 8%
Poly: 8 68 3%
Mono: 13 121 6%
Carbs: 54 200 10%
Fiber: 4 0 0%
Protein: 267 1070 53%
Alcohol: 0 0 0%

(not including veggies)

Water: 6 liters (prob more)

Workout:
Legs

I'm currently running a fever

Otherwise, I'm feeling great getting all the crap out of my system. Was a little hungry today but it went away. Meal times are between 2.5 and 3 hours apart. The bars were for travel use but I'm having one now..they are normally few and far between and would not even be in the house if I weren't moving!

**Hammerlynn** · 01-08-2003, 08:13 AM

Meals:
7a: 1 yolk, 6 whites, 1/4c oats, 1/8c pecans
10a: 2 scoops prot, 4 TBSP half and half, 4 strawberries
130p: 1 chx breast, 4c greens, 2 TBSP ranch
* the meal here didnt happen...meetings
530p: 8oz chicken, 1c broccoli, 1c mushrooms
830p: 2 scoops prot, 4 TBSP half and half, 4 strawberries (staying up to have this meal before bed since I missed the #4)

Total: 1666
Fat: 76 681 42%
Sat: 14 128 8%
Poly: 6 58 4%
Mono: 12 105 7%
Carbs: 36 128 8%
Fiber: 4 0 0%
Protein: 203 812 50%

Totals are off today because of meal 3. I usually have 2 chx breasts and since I knew I was at another property I was going to add tuna but they only had premade tuna crap.

Water 4 liters

**Hammerlynn** · 01-08-2003, 09:47 PM

w8...when I get back I am going to have you give me a workout for my swiss ball. What other equip would be useful. It will be a while before I start putting together a home gym but I want to pick up a few (cheap) things that will do the trick.

I will be off the net after Friday for almost a week so I figure I'd check now

Gracias!

**Hammerlynn** · 01-09-2003, 07:30 AM

Meals:

1: 1 yolk, 6 whites, 1/4c oats, 1/8c pecans
2: 2 scoops prot, 4 TBSP half and half, 4 strawberries
3: 6oz turkey boobie (instead of chx,) 4c mixed greens, 2 TBSP ranch
4: 2 scoops prot, 4 TBSP half and half, 4 strawberries
5: Steak Caesar salad (roughly 5oz steak, 4c greens, 2 TBSP dressing)

Total: 1728
Fat: 83 745 44%
Sat: 17 155 9%
Poly: 16 141 8%
Mono: 17 157 9%
Carbs: 35 127 8%
Fiber: 4 0 0%
Protein: 203 814 48%

Scale today(only for shits and giggles) shows 5lb loss. I know that I was way bloated from a week's worth of carbs. Tomorrow will be last day for net access, so I'll catch up next week.

Workouts have only happened on abs night (hurts to sneeze!) I've been in frantic packing mode every night so I've not been sedentary!

Did I mention that I feel GREAT!

**Dr. Pain** · 01-09-2003, 08:02 AM

Originally posted by Hammerlynn

2 sm chx boobies

Did I mention that I feel GREAT!

on the gr8.......

on the boobies!

DP

**w8lifter** · 01-09-2003, 09:12 AM

Originally posted by Hammerlynn
w8...when I get back I am going to have you give me a workout for my swiss ball. What other equip would be useful. It will be a while before I start putting together a home gym but I want to pick up a few (cheap) things that will do the trick.

I will be off the net after Friday for almost a week so I figure I'd check now

Gracias!

You can get away w/ a swiss ball and some dumbbells for a while...or even tubing if space is a problem

....and a skipping rope, if you have a place to skip?

**Stacey** · 01-09-2003, 01:22 PM

Heather ~ you are doing so great!!! Keep it up girl!

I'M GLAD YOU FEEL GREAT~ I almost have this crap outta me too!!
Take care!

**Hammerlynn** · 01-09-2003, 10:59 PM

DP glad I could make ya laugh

w8..awesome! I will be ready very soon for that! Space is not an issue..my spare bedroom will be set up for workouts

Hi P! Thanks for checking in! We did make a deal

I feel like I've been in detox

**Hammerlynn** · 01-10-2003, 07:59 AM

Meals:
1: 3 yolks, 6 whites
2: 2 scoop prot, 4 TBSP half and half, 4 strawberries
3: 4oz tuna, 2c mixed greens, 2 TBSP ranch
4: I munched here but did not overdo it!
5: Kettle fries and a Blackhouse cider

I realize that I may not get enough to eat today. Meal 4 I've been told is a going away party for me...cake! I plan to have a small piece. Meal 5 is at an irish pub......I will probably have a cider or two.

I posted weight today since I'll be gone until next wed. I have a plan for the road...more on that later

Edit: OMG...the executive secretary made me a gorgeous cake! and it has huge white choc covered strawberries. The did in fact plan a party for me and I'm very surprised! I've been okay thus far but the festivities start in about an hour so the waterworks will start....

P.S. I had "bad" stuff at meal #4 and #5 but it feels different than when I'd normally have carbs. I do not feel bloated and crappy. Could this be due to low carb all week. I guess it's a really bad carb up

I'm gone now until next week. I will do my best to eat well along the way.

Keep me in your thoughts for safe travel

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