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Kelly's Journal
06-01-2017, 08:50 AM
Post: #41
RE: Kelly's Journal
Thanks for the update, Kelly!
I'm happy to hear that you are healing well! And 4 lbs is barely anything, it will be gone in a jiff! How fun to be going to Ireland, I hope you guys have a blast!

Tereza Toledobig grin lovestruck
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07-03-2017, 09:05 AM
Post: #42
RE: Kelly's Journal
Recovered from surgery that was about 8.5 weeks ago. Went to Ireland on vacation at the 6 week mark post-surgery. Had a wonderful time, walked a lot ate far too many carbs. I am struggling with carb addiction again. My goals this week are to eat at 2250 per day and 30% protein. I also need to cut out the excessive sugar and grains I have become accustomed to, Irish food is not high protein LOL. 10 lb gain over 8 weeks. So now I am up to needing to lose 40 instead of 30 lbs.

I am really fighting the urge to go low carb again - I just keep reminding myself of how hard it was to workout eating that way. I am back to my normal Martial Arts workouts, the schedule will be off because of the 4th of July holiday, but that is actually good as it gives my sore muscles time to recover before the next workout.

Right now I am just trying to not become depressed about the gain and muscle loss form the surgery. It was the main reason I was dreading having to have it.

I need to find some self control (to stop the excess sugar and carbs) without severe restriction which is how I used to lose the extra weight. I want to do this long term and with a good healthy attitude.
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07-03-2017, 09:12 AM
Post: #43
RE: Kelly's Journal
Oh I forgot to mention, on top of everything else I found out right before I left for vacation that I have a bursal side tear in the rotator cuff in my right shoulder (apparently bursal side tears cause more pain, but less range of motion loss?). He gave me a cortisol shot but seemed to think I would need surgery. That is not possible for at least a year so I am going to go to physical therapy and see if that helps with the pain. The shot worked for a few weeks but already seems to be wearing off. This puts a damper on some things for me, though push-ups are actually still possible, I just have pain afterwards.
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07-03-2017, 01:57 PM
Post: #44
RE: Kelly's Journal
Go to hear from you, Kelly!

I'm sorry to hear about the side tear, ugh, but I am happy to hear that you recovered well from your surgery and that you had a great time in Ireland!

I know how much you just want to jump back in and get things going, but remember, you are working on a life journey, go step by step. How about focusing on adding instead of removing? As in work on adding more protein, thus way carbs and sugar will naturally be outcrowded. It may seem like the same thing, but this shift of focus makes a huge difference, trust me.

Also focus on adding muscle and not on losing weight. Kiki gave a great lecture last week on a Fat Loss goals a shifting your focus. This is the link for those who didn't attend the webinar: https://www.crowdcast.io/e/duplicate-of-...s/register
It's very eye opening!

Tereza Toledobig grin lovestruck
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07-06-2017, 08:34 AM
Post: #45
RE: Kelly's Journal
Thanks Tereza! I find that fixing the protein does stop the over-carbing! I will give that link a watch too.
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07-13-2017, 09:50 AM
Post: #46
RE: Kelly's Journal
Check-in time.

I was looking at my trend weight since I started EM2WL. It goes continuously upward. Part of that is eating over my TDEE (vacation and surgery +10 lbs) and part of that I think is my TDEE is maybe a bit lower so closer to 2350 or 2400 than 2550 since the upward trend was over the whole 5 months and not just the 8 weeks of surgery and vacation. Fitbit has always said I was at 2200-2300, so with the body-weight martial arts training 2400 is probably really close.

I am trying something different by setting my TDEE to halfway between lightly active and Sedentary (with the 10% cut built in) - aka 1900 calories per day (2150 is probably where my day to day - non-workout activity really is). Then, I am logging my exercise and eating back my exercise calories.

So far this week that is working really well for me - and it encourages me to work out as well since I get more food on workout days. I also find that on the days I do not work out or do more activity that usual, 1900 really is enough.

It also allowed me to notice that I do better if I cut a little from every meal and I cut out morning and evening snacks, which I haven't needed since early on in my reset anyway. I still keep my afternoon protein bar snack - otherwise I go home and eat out the whole kitchen LOL.

So my results so far this week:
Down 1 lb, but more importantly I feel less bloated, and my pants are starting to fit better again. I still have energy for workouts, though getting back in shape after an 8 week break is a bit painful LOL. I will have averages and such next week since I only just started this on Monday.

Kelly
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07-24-2017, 03:09 PM
Post: #47
RE: Kelly's Journal
Weekly check-in:

The 1900 calorie log setting is working really well for me, it forces me to rethink my options and I find myself choosing healthier foods and looking for high protein options, to get my protein in. Protein macros have been great, 25-30% every day this week!

My average for the week was about 2400 (averaging pretty high on Sat and Sun as usual), a bit higher than I was shooting for (2250 was my cut goal), but I feel good with the progress and I had 2 evenings out with friends and felt good eating what I wanted. So that killed my cut for the week, but I still stayed around the TDEE that fitbit calculated.

Overall I feel like I am back on track and going to be able to lose slowly - M-Th at a cut level was not as painful as I feared, though it's still not fun (hehe). I am shooting for a 6-8 week cut then I will do 2 weeks at TDEE and decide where to go from there. And this week is actual cut week 1 after the experimentation of last week.

I will stick to the 1900 MFP diary goal and eat back most of my exercise calories (which should even out to a 10% cut). Slow and steady really feels like where it is at, since I still have ice cream and the occasional desert. Keeping my protein up helps me not get hungry in between meals and makes me think about wiser food choices.

My goal this week is to log everything so I have a better handle on how much I do or don't lose so I can calculate my actual TDEE (probably over a month since weekly weight can fluctuate so much).

Kelly
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07-25-2017, 06:08 PM
Post: #48
RE: Kelly's Journal
Cutting is never fun, I must say. You have a great plan going on and yes, logging lets you see exactly what's going on. As much as we all want to be able to live log free, it is a very helpful tool, specially during a cut. It's easy to underestimate what we eat and overestimate protein. A sensible cut followed by TDEE breaks is what will help you reach and keep your goals! Keep updating!

Tereza Toledobig grin lovestruck
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08-01-2017, 08:37 AM
Post: #49
RE: Kelly's Journal
Weekly Update.

I have not had a valid weigh-in this past week (sore muscles, other water retention). But the invalid results are that I am up 2 lbs. However, my clothing is starting to fit better again (those pants that had gotten too tight are less tight). so I feel like I am on the right track.

I am doing really well keeping my protein over 25%, and doing decently at keeping the 10% cut - though with my weekend splurges is probably closer to 5%. Still I am happy with that and happy with the little changes in habits that I am making that all in all add up to healthier choices overall. I will run the numbers later today and adjust as needed.

Workouts are finally getting a bit easier again as I get back in shape after my surgery and vacation, With PT the shoulder is doing better as well.

My goals this week are to maintain the 10% cut, continue with 30% protein, add in more vegetables and do some stair work at the gym to prepare me for the stamina I will need for my Karate Belt Test coming up in 2 weeks.

So 4-5 more weeks at cut then back to TDEE for a week or two.

Kelly
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08-01-2017, 09:31 AM
Post: #50
RE: Kelly's Journal
That's an excellent update, Kelly!

Yay on recovering from your surgery and that your shoulder is getting better! I hope you had a great time in your vacation!

Valid or not valid weigh in, what matters is that your plan is solid and that you already noticed clothes a little less snug applause . Keep working on your protein, take your time to adjust and do the changes. Keep your cut low, you need all the fuel and strength for your belt exam!

Tereza Toledobig grin lovestruck
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