Taking Control

naturaltan · 11-21-2003, 09:13 AM

go Jill go!

Jill · 11-21-2003, 06:53 PM

Friday, November 21 - NO CARB DAY

Dont know if Im gonna continue carb cycling. The results havent been that great, although I have had several cheats.

I am open to any suggestions. The no carb days kill me.See below.

Meal 1 - 2 TBS flax meal, 1 egg white, 3 Tbs cottage cheese 1%, 22g protein, 1 TBS sf jam, bunch of mixed nuts, 3 fishies
Meal 2 - 28 g protein, 4 fishies
Meal 3 - 1 cup brocolli stems, 1 can albacore, 2 TBS mayo
Meal 4 -

Perogies, ham sausage- fairly lean, bite of bun, few bites of marble cheese, 2 cookies. I think I just clogged all my arteries, and added some more fat to my booty!
Meal 5 - 4 almonds, 1 TBS peanut butter
I think I am done for the day. Dont know yet.

Jill · 11-21-2003, 07:04 PM

Hey NT

, how you liking this coldness?

I've already cheated today, I think I might go to safeway and get some hot chocolate!

**Jodi** · 11-21-2003, 09:24 PM

Quote:

Dont know if Im gonna continue carb cycling. The results havent been that great, although I have had several cheats. I am open to any suggestions. The no carb days kill me.See below.

Why? You can't expect fast results with all those cheats. Don't expect miracles.

No diet will work with several cheats.

Jill · 11-21-2003, 09:26 PM

Ok. Ill continue cycling. I know the cheats have messed shit up, but do you think I could be taking in to many calories overall? I also have some serious issues with control... For real

**Jodi** · 11-21-2003, 09:42 PM

Give me an exact breakdown for No Carb Day, Low and an approx. for High. I want P/C/F plus your current stats and measurements. PM me with the stats if you wish but post your macros. I can tell you one thing, I lost very few POUNDS per say but I lost ALOT of bodyfat. The scale is not good for progress, measurements are the best.

If you wish I can even send you mine during my 9 week plan and you will see how my bodyweight fluctuated very little but the inches kept going down.

Jill · 11-21-2003, 10:01 PM

So we are not counting calories, just P, C, F. Ill do my measurements this weekend. Ive never had my bodyfat tested, do you think this is necessary? The trainer at the gym said that it can be 5-10 % off up or down for accurecy. I wont be able to follow the cycling in Jan for 2 weeks, Im taking a long awaited vacation at an all inclusive, Ill try to eat as clean as possible though. I think I just eat too much. How often do you recommend doing measurements? I've always had to struggle with weight issues, at one point I weighed 180pounds, all fat!

I appreciate the advice Jodi, It means a lot.

**Jodi** · 11-21-2003, 10:06 PM

Anytime honey.

I did measurements after every 2nd high carb day. So the morning after the 2nd high carb day for the week I took my weight and measurements. BF% test is not necessary IMO. I use to weigh ALOT and no I'm not telling how much either

Lets just say I was a pretty heafty girl

I struggle with my weight all my life up until 5 years ago when I got into BB and learning how to eat properly. Now I'm leaner than I've ever been and I'm in the best shape of my life

Don't worry about cals. Just send me macros. Don't forget any condiments you may use as well. EVERY LITTLE THING YOU PUT IN YOUR MOUTH MUST BE ACCOUNTED FOR

BTW - We may have to ditch the pumpkin

Of course that will depend on how much you plan on cheating

Jill · 11-21-2003, 10:19 PM

How many measurements did you take? Like hips, etc, I've never taken any measurements before. Ill post them in my journal, after my high carb days like you!

If you are not sure of the macros of something, do you just use fitday? Oh, and I just bought a big ass can of pumpkin today.

Maybe I should keep that to my high carb days?

What is so bad about pumpkin? Their is nothing but pumpkin in the can?

**Jodi** · 11-21-2003, 10:34 PM

Pumpkin has a higher insulin response than something like sweet potatoes. Sorry

I didn't post my measurements all the time. I always sent my spreadsheet to TP. PM your email addy and I will forward you my spreadsheet. You can use it to see where I did my measurements.

I used fitday to do all my meal tracking.

Jill · 11-22-2003, 10:31 AM

Gonna start counting my macros, some good advice from Jodi!

Just gonna keep some foods here as a quick reference. Any input is welcome.

1/2 cup cottage cheese 1%
=16P, 6C

1/2 cup oats dry
=27C

1 TBS SF jam
=5C

1/2 cup brown rice cooked
=23C

1 apple=approx 1 cup
=19C

1 cup chicken breast
=40P

1 egg white
=3.5P

1 egg yolk
=3P, 5F

**Jodi** · 11-22-2003, 10:38 AM

Don't worry about the veggie count. Doesn't matter what day it is you MUST have 3 serving of green veggies

Jill · 11-22-2003, 10:45 AM

Saturday, November 22 - LOW CARB DAY

Meal 1 - (Pre-workout) Protein, 2 fishies
(23P, 2F)
Meal 2 - (Post-workout) 1/2 cup cottage cheese, protein, 3/4 cup oats, 1c apple, 1 egg white, 1 TBS sf jam, 3 fishies
(32P, 65C, 3F)
*coffee with 1/2 n 1/2 and sweet n low**
Meal 3 - 1 cup chicken breast, 1 asain pear, 1/2 cup brown rice, 1 TBS mayo, 1 TBS mustard, green beans, 3 fishies
(40P, 48C, 8F)
Meal 4 - Protein, brocolli, TBS low cal dressing, 3 fishies
(23P, 3F)
Meal 5 - 5 whites, 3 yolks, 3 thin slice ff ham, green peppers, 4 baby pickles
(31P, 15F)

149P, 113C, 31F

WORKOUT:
Shoulders, 40 mins cardio-sorry Jodi....Yesterday my diet got messed!

**Jodi** · 11-22-2003, 10:57 AM

Did you get my email?

Jill · 11-22-2003, 11:18 AM

Thanks! Yup, I got the e-mail, you are too sweet! Im gonna print it as soon as I get to work-I dont have a printer here at home. Im gonna try super hard to stay clean for the next 2 weeks, like you suggested. Gee, it sounds like Im an alcoholic trying to stay sober!

Jill · 11-22-2003, 12:21 PM

I drink 1 cup of coffee a day with lt cream and sweet n low. That ok?

Jill · 11-22-2003, 12:26 PM

Jodi, you are a tiny little thing!!! About measuring, i really dont know about a 'hip' measurement. Where do you measure exatcally? You recommend taking the measurements after every 2nd high carb day. Would that be the night of the high carb day, or the next am?

**Jodi** · 11-22-2003, 02:15 PM

Yes, cream and sweet n low is fine for your coffee.

Hips, find the hip bone then measure around that area. Do them in the AM after high carb.

naturaltan · 11-22-2003, 10:15 PM

Quote:

Originally posted by Jill
Hey NT

, how you liking this coldness?

I've already cheated today, I think I might go to safeway and get some hot chocolate!

It sucks!

But I have firewood, so all is good!

Keep away from the cheats. Once you get used to eating clean, you won't think much about cheating.

Jill · 11-23-2003, 11:10 AM

Sunday, November 23 - HIGH CARB DAY

Meal 1 - (Pre-workout) Protein, 3 fishies
(23P, 3F)
Meal 2 - (Post-workout) 3/4 cup oats, 1/2 cup cottage cheese 1%, protein, 1 egg white, 1 apple=1 cup, 1 TBS sf jam, 3 fishies
(32P, 65C, 3F)
Meal 3 - 1 cup chicken breast, lemon juice, 1/2 cup brown rice, green beans, 1 apple=1 cup, 3 fishies
(40P, 45C, 3F)
Meal 4 - Protein, brocolli stems, 2 TBS low cal dressing, 2 fishies
(23P, 2F)
Meal 5 - 1 cup chicken breast, 1/4 cup bran flakes, brocolli stems, 2 TBS low cal dressing, 1 cup sweet potato, 2 TBS mayo, 1 asian pear
(44P, 78C, 10F)
Meal 6 - 3 yolks, 4 whites
(20P, 10F)

182P, 188C, 31F

WORKOUT

Chest & Tris

jstar · 11-23-2003, 01:16 PM

Hi Jill,
Looks like you are making some nice improvements. How do you like the carb cycling so far? Are you doing 1 day high, 1 low, 1 no? It seems like a really flexible plan but I don't think I can go that low on carbs, personally it makes me crave them even more

Glad to see you relying less on cardio because you will get greater results from a clean diet and lifting. I learned that one the hard way!

Jill · 11-23-2003, 03:37 PM

Cycling is pretty good(- my cheats)! The only thing I dont like about the no carb days is no oats!

I could live on no carbs forever, if I could just have my oatmeal. Low carb days are super easy! Im not a big carb eater...except for candy and sugar!

Jill · 11-24-2003, 10:21 AM

Monday, November 24 - NO CARB DAY

I got invited for lasagna dinner.

Cant!

Meal 1 - 2 TBS flax meal, 1/2 cup cottage cheese, 2 egg whites, 2 TBS sf suryp, protein, 2 fishies
(40P, 10C, 5F)
Meal 2 - 1 can albacore, 2TBS mayo, brocolli stems
(29P, 10F)
Meal 3 - Protein, 3 fishies
(23P, 3F)
Meal 4 - Chicken breast, taco spice, 1TBS slasa, 1/2 TBS low cal dressing, green beans, 3 fishies
(43P, 5C, 3F)
Meal 5 - 2 yolks, 6 whites, SF jello
(27P, 10F)

162P, 15C, 31F

WORKOUT:
Rest

naturaltan · 11-24-2003, 10:22 AM

meals are looking pretty good.

Jill · 11-24-2003, 10:26 AM

Thanks! Warm outside eh?

naturaltan · 11-24-2003, 10:36 AM

much better than the weekend for sure.

**Jodi** · 11-24-2003, 11:33 AM

Quote:

Originally posted by Jill
Sunday, November 23 - HIGH CARB DAY

Meal 1 - (Pre-workout) Protein, 3 fishies
(23P, 3F)
Meal 2 - (Post-workout) 3/4 cup oats, 1/2 cup cottage cheese 1%, protein, 1 egg white, 1 apple=1 cup, 1 TBS sf jam, 3 fishies
(32P, 65C, 3F)
Meal 3 - 1 cup chicken breast, lemon juice, 1/2 cup brown rice, green beans, 1 apple=1 cup, 3 fishies
(40P, 45C, 3F)
Meal 4 - Protein, brocolli stems, 2 TBS low cal dressing, 2 fishies
(23P, 2F)
Meal 5 - 1 cup chicken breast, 1/4 cup bran flakes, brocolli stems, 2 TBS low cal dressing, 1 cup sweet potato, 2 TBS mayo, 1 asian pear
(44P, 78C, 10F)
Meal 6 - 3 yolks, 4 whites
(20P, 10F)

182P, 188C, 31F

WORKOUT

Chest & Tris

Ok sweetie......after looking at yesterday I can see where we need to make some changes. First of all your protein is all over the board. Each meal should be consistant. So if your going for 180G protein then each of the 6 meals need to have 30G not 1 meal of 20 and then the next meal of 44G. See what I'm saying? Also, lets cut your apple down to 1/2 apple per carb meal or 1/2 pear. Also, on your carb days I think it would be best to have one of your carb meals during meal 1. Other than after a work out this is the best time of day to eat carbs. I think these are good to start with

Leslie · 11-24-2003, 11:37 AM

Can I butt in and say she shoul dhave more carbs via rice ect on high day?

188 carbs is nothing for a high day

Jill · 11-24-2003, 11:56 AM

K. All the changes sound good but the 1st carb meal. That is always pre-work out, and I can barely stomach a shake in the am. I'd really rather have my carbs post work out (around 9-10am), than at around 3 or so. What do ya say boss?

Oh, and I took my measurement this am.

Im gonna work so hard for the next month before my vacation!!!!

11-21-2003, 09:13 AM	#91
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,902 Photos: 7	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com go Jill go!
	just kick'in it in the ole Charger

11-21-2003, 06:53 PM	#92
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Friday, November 21 - NO CARB DAY Dont know if Im gonna continue carb cycling. The results havent been that great, although I have had several cheats. I am open to any suggestions. The no carb days kill me.See below. Meal 1 - 2 TBS flax meal, 1 egg white, 3 Tbs cottage cheese 1%, 22g protein, 1 TBS sf jam, bunch of mixed nuts, 3 fishies Meal 2 - 28 g protein, 4 fishies Meal 3 - 1 cup brocolli stems, 1 can albacore, 2 TBS mayo Meal 4 - Perogies, ham sausage- fairly lean, bite of bun, few bites of marble cheese, 2 cookies. I think I just clogged all my arteries, and added some more fat to my booty! Meal 5 - 4 almonds, 1 TBS peanut butter I think I am done for the day. Dont know yet. Last edited by Jill : 11-21-2003 at 09:27 PM.

11-21-2003, 09:42 PM	#96
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Give me an exact breakdown for No Carb Day, Low and an approx. for High. I want P/C/F plus your current stats and measurements. PM me with the stats if you wish but post your macros. I can tell you one thing, I lost very few POUNDS per say but I lost ALOT of bodyfat. The scale is not good for progress, measurements are the best. If you wish I can even send you mine during my 9 week plan and you will see how my bodyweight fluctuated very little but the inches kept going down.
	Essence EFA

11-21-2003, 10:06 PM	#98
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Anytime honey. I did measurements after every 2nd high carb day. So the morning after the 2nd high carb day for the week I took my weight and measurements. BF% test is not necessary IMO. I use to weigh ALOT and no I'm not telling how much either Lets just say I was a pretty heafty girl I struggle with my weight all my life up until 5 years ago when I got into BB and learning how to eat properly. Now I'm leaner than I've ever been and I'm in the best shape of my life Don't worry about cals. Just send me macros. Don't forget any condiments you may use as well. EVERY LITTLE THING YOU PUT IN YOUR MOUTH MUST BE ACCOUNTED FOR BTW - We may have to ditch the pumpkin Of course that will depend on how much you plan on cheating
	Essence EFA

11-21-2003, 10:34 PM	#100
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Pumpkin has a higher insulin response than something like sweet potatoes. Sorry I didn't post my measurements all the time. I always sent my spreadsheet to TP. PM your email addy and I will forward you my spreadsheet. You can use it to see where I did my measurements. I used fitday to do all my meal tracking.
	Essence EFA

11-21-2003, 07:04 PM	#93
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Hey NT , how you liking this coldness? I've already cheated today, I think I might go to safeway and get some hot chocolate!

11-21-2003, 09:26 PM	#95
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Ok. Ill continue cycling. I know the cheats have messed shit up, but do you think I could be taking in to many calories overall? I also have some serious issues with control... For real

11-21-2003, 10:01 PM	#97
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	So we are not counting calories, just P, C, F. Ill do my measurements this weekend. Ive never had my bodyfat tested, do you think this is necessary? The trainer at the gym said that it can be 5-10 % off up or down for accurecy. I wont be able to follow the cycling in Jan for 2 weeks, Im taking a long awaited vacation at an all inclusive, Ill try to eat as clean as possible though. I think I just eat too much. How often do you recommend doing measurements? I've always had to struggle with weight issues, at one point I weighed 180pounds, all fat! I appreciate the advice Jodi, It means a lot.

11-21-2003, 10:19 PM	#99
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	How many measurements did you take? Like hips, etc, I've never taken any measurements before. Ill post them in my journal, after my high carb days like you! If you are not sure of the macros of something, do you just use fitday? Oh, and I just bought a big ass can of pumpkin today. Maybe I should keep that to my high carb days? What is so bad about pumpkin? Their is nothing but pumpkin in the can?

11-22-2003, 10:31 AM	#101
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Gonna start counting my macros, some good advice from Jodi! Just gonna keep some foods here as a quick reference. Any input is welcome. 1/2 cup cottage cheese 1% =16P, 6C 1/2 cup oats dry =27C 1 TBS SF jam =5C 1/2 cup brown rice cooked =23C 1 apple=approx 1 cup =19C 1 cup chicken breast =40P 1 egg white =3.5P 1 egg yolk =3P, 5F Last edited by Jill : 11-22-2003 at 06:29 PM.

11-22-2003, 10:38 AM	#102
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Don't worry about the veggie count. Doesn't matter what day it is you MUST have 3 serving of green veggies
	Essence EFA

11-22-2003, 10:45 AM	#103
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Saturday, November 22 - LOW CARB DAY Meal 1 - (Pre-workout) Protein, 2 fishies (23P, 2F) Meal 2 - (Post-workout) 1/2 cup cottage cheese, protein, 3/4 cup oats, 1c apple, 1 egg white, 1 TBS sf jam, 3 fishies (32P, 65C, 3F) coffee with 1/2 n 1/2 and sweet n low* Meal 3 - 1 cup chicken breast, 1 asain pear, 1/2 cup brown rice, 1 TBS mayo, 1 TBS mustard, green beans, 3 fishies (40P, 48C, 8F) Meal 4 - Protein, brocolli, TBS low cal dressing, 3 fishies (23P, 3F) Meal 5 - 5 whites, 3 yolks, 3 thin slice ff ham, green peppers, 4 baby pickles (31P, 15F) 149P, 113C, 31F WORKOUT: Shoulders, 40 mins cardio-sorry Jodi....Yesterday my diet got messed! Last edited by Jill : 11-22-2003 at 10:01 PM.

11-22-2003, 10:57 AM	#104
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Did you get my email?
	Essence EFA

11-22-2003, 11:18 AM	#105
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Thanks! Yup, I got the e-mail, you are too sweet! Im gonna print it as soon as I get to work-I dont have a printer here at home. Im gonna try super hard to stay clean for the next 2 weeks, like you suggested. Gee, it sounds like Im an alcoholic trying to stay sober!

11-22-2003, 12:21 PM	#106
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	I drink 1 cup of coffee a day with lt cream and sweet n low. That ok?

11-22-2003, 12:26 PM	#107
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Jodi, you are a tiny little thing!!! About measuring, i really dont know about a 'hip' measurement. Where do you measure exatcally? You recommend taking the measurements after every 2nd high carb day. Would that be the night of the high carb day, or the next am?

11-22-2003, 02:15 PM	#108
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Yes, cream and sweet n low is fine for your coffee. Hips, find the hip bone then measure around that area. Do them in the AM after high carb.
	Essence EFA

11-23-2003, 11:10 AM	#110
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Sunday, November 23 - HIGH CARB DAY Meal 1 - (Pre-workout) Protein, 3 fishies (23P, 3F) Meal 2 - (Post-workout) 3/4 cup oats, 1/2 cup cottage cheese 1%, protein, 1 egg white, 1 apple=1 cup, 1 TBS sf jam, 3 fishies (32P, 65C, 3F) Meal 3 - 1 cup chicken breast, lemon juice, 1/2 cup brown rice, green beans, 1 apple=1 cup, 3 fishies (40P, 45C, 3F) Meal 4 - Protein, brocolli stems, 2 TBS low cal dressing, 2 fishies (23P, 2F) Meal 5 - 1 cup chicken breast, 1/4 cup bran flakes, brocolli stems, 2 TBS low cal dressing, 1 cup sweet potato, 2 TBS mayo, 1 asian pear (44P, 78C, 10F) Meal 6 - 3 yolks, 4 whites (20P, 10F) 182P, 188C, 31F WORKOUT Chest & Tris Last edited by Jill : 11-23-2003 at 09:49 PM.

11-23-2003, 01:16 PM	#111
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Hi Jill, Looks like you are making some nice improvements. How do you like the carb cycling so far? Are you doing 1 day high, 1 low, 1 no? It seems like a really flexible plan but I don't think I can go that low on carbs, personally it makes me crave them even more Glad to see you relying less on cardio because you will get greater results from a clean diet and lifting. I learned that one the hard way!
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

11-23-2003, 03:37 PM	#112
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Cycling is pretty good(- my cheats)! The only thing I dont like about the no carb days is no oats! I could live on no carbs forever, if I could just have my oatmeal. Low carb days are super easy! Im not a big carb eater...except for candy and sugar!

11-24-2003, 10:21 AM	#113
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Monday, November 24 - NO CARB DAY I got invited for lasagna dinner. Cant! Meal 1 - 2 TBS flax meal, 1/2 cup cottage cheese, 2 egg whites, 2 TBS sf suryp, protein, 2 fishies (40P, 10C, 5F) Meal 2 - 1 can albacore, 2TBS mayo, brocolli stems (29P, 10F) Meal 3 - Protein, 3 fishies (23P, 3F) Meal 4 - Chicken breast, taco spice, 1TBS slasa, 1/2 TBS low cal dressing, green beans, 3 fishies (43P, 5C, 3F) Meal 5 - 2 yolks, 6 whites, SF jello (27P, 10F) 162P, 15C, 31F WORKOUT: Rest Last edited by Jill : 11-24-2003 at 10:01 PM.

11-24-2003, 10:22 AM	#114
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,902 Photos: 7	meals are looking pretty good.
	just kick'in it in the ole Charger

11-24-2003, 10:26 AM	#115
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Thanks! Warm outside eh?

11-24-2003, 10:36 AM	#116
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,902 Photos: 7	much better than the weekend for sure.
	just kick'in it in the ole Charger

11-24-2003, 11:37 AM	#118
Leslie DOWNSIZING Elite Member Join Date: May 2002 Location: Jersey Girl Posts: 2,911 Photos: 11	Can I butt in and say she shoul dhave more carbs via rice ect on high day? 188 carbs is nothing for a high day
	Leslie My Journal My Sponsor:www.AvantLabs.com

11-24-2003, 11:56 AM	#119
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	K. All the changes sound good but the 1st carb meal. That is always pre-work out, and I can barely stomach a shake in the am. I'd really rather have my carbs post work out (around 9-10am), than at around 3 or so. What do ya say boss? Oh, and I took my measurement this am. Im gonna work so hard for the next month before my vacation!!!!