So things have been going well. Keeping on track and focused and feeling energized and strong.
A few questions with regard to food... does anyone use Almond Milk in their shakes? could it possibly hinder fat loss results for any reason? has anyone used PB2 and still had steady fat loss through their challenge? interested to hear what everyone thinks of using these elements in my program.
i sometimes add 1 tbsp PB2 to my oats in the am and instead of the cottage cheese and fruit afternoon snack I would substitute 1/2 cup unsweetened Almond breeze, 1/2 scoop protein powder and a banana or other fruit blended with ice and water.
Any thoughts? opinions? experience?
I used unsweetened almond milk throughout my first challenge. I would mix it with my protein or make a shake with it in the evening. I also used PB2. Do not replace the cottage cheese with PB2; just add a little PB2 as well. You are getting a lot more protein out of the cottage cheese. The amount in 1 Tbsp of PB2 is negligible. PB2 got me through my challenge. Unsweetened almond milk shouldn't hinder your progress as long as you watch portion sizes. Just my opinion!!
"The only person you should try to be better than, is the person you were yesterday!"
I said AND instead of cottage cheese etc (I mean as an alternative to the cottage cheese meal) i would have the almond breeze/protein powder shake combo. The PB2 was just referring to the oats in the am...
Thanks for the feed back. I appreciate your input!!
So I actually GAINED weight (about 3 lbs.) ...is this NORMAL?? I am trying not to get caught up in it, but it is upsetting to work so hard and have the numbers go up. HELP!! anyone experience this and then have a big drop or ANY suggestions??? I am so frustrated...
You are in this for the long haul. Do not rely solely on the scale for positive reinforcement. You may not get it there. In fact, it's perfectly OK not to get on the scale between Day 1 and Day 84. Have you been measuring your body fat percent? If it is going down then you know you are building muscle. Are your clothes fitting better? Also might it be your time of month or just before? That will affect your weight as well.
Want it. Plan it. Do it.
I haven't actually had my bf tested but I go by the way things fit etc. I can see some more definition in my shoulders and arms but butt and thighs still seem the same. ARGH.... so frustrating. If I saw more body changes I would feel better but since there was a weight increase and not too much pant-o-meter changes I am a bit frustrated. I plan to keep working at it as I have heard many a time that women see the major changes past week 8. I am only finishing week 4 and I have loads of damage to fix. Too low carbs too much cardio etc...so we will see.
Let me post what I eat again and see if anyone has any comments/ideas:
7:30 AM: 1/2 cup dry oats and 1 scoop protein powder, 1 tbsp PB2, 1tbsp ground flax seed
10:30AM: Post Gym
1/2 cup fat free yogurt with 1/2 scoop protein powder and oats or sweet potato (changing from original fruit)
1:00 PM: Tuna on 2 pieces ezekial bread OR 1/2 cup egg whites plus one egg with mushroom, onions and a bit of feta cheese with 5oz sweet potato OR egg/oat pancake (1/2 c egg whites plus 1 egg, 1/2 cup oats and fry in pam sprayed pan)
add cucumbers and carrots to any of the above
3:30 PM: 1/2 c fat free cottage cheese and a fruit (or may sub here: 1/2 c almond breeze unsweetened, 1scoop protein powder, 1 banana or other fruit, ice and blend)
5:30PM: Chicken or fish or ground beef, 1/2c cooked quinoa or sweet potato and veggies with olive oil
8:00PM Protein powder in water, broccoli
I do the 3 weight workouts and am going to do 3 20 min HIIT cardios instead of the 2 HIITs and 1 spin class each week. I work HARD when I am in the gym!
Any thoughts? other than the amazing advice already given? I am just at a very frustrating point... I guess I am looking for reassurance I am doing things right and if there are any other ideas where I can make changes or improve...
I am in week 5 now...really trying to dial in especially the eating. I am watching my portions and making sure to work hard. Any encouragement would be very much appreciated. I am in a bad place here, feeling like things aren't going anywhere. Yes the workouts are great and I have definitely gained strength etc, but the lack of physical results is so discouraging. Please help.
I would say that you just need to trust in yourself. Your perception of the changes are likely not what others see. It is really hard, but do not zone in on the physical changes and scale numbers. My most rewarding gain for the challenge I just complete was mental. I felt mentally refreshed, energetic, and good about myself and life. Then I would step on the scale and not see what I wanted and it would drag me down into the gutter and make me question why I was even trying. If you just keep doing what you are doing and be cautious of the food, giving it all you have in the gym, and drinking enough water for hydration, you will be amazed in the end. Do not put too much pressure on yourself or you will set yourself up for failure before you even begin. Give it your all and you can be proud in the end of what you have accomplished and learned. Remember that it doesn't stop at 12 weeks, so learn everything you can about yourself and the lifestyle that is required to keep the healthy living for years to come.
Hi Mommy - I'm in the middle of week 6 and I haven't seen any physical changes yet either :). I know my scale said I had lost 10lbs at the end of week 5. The emotional/mental changes have been astounding so I'm sticking with it. I too am hoping for some big miracle by the end of week 8 but if I don't - I don't. I also know that I will have to do at least 2 more cycles of the 12 weeks to get to where I'd like to be. I have no doubt in my mind that this plan works. Its sound, healthy and easy, what more could I ask for? I am eating more food in one day than I have ever eaten in my life - its good, healthy food too. I need to learn to mix it up better, because the only drawback I have found is that I get bored w/ the food. Please don't give up or get dscouraged. You can do this - just keep a mental picture in your head of how you would like to look and close your eyes and see that person when you are discouraged or feel like giving up.
thanks so much for your responses.
cuervo2669 : I hear you on the mental changes. When I get frustrated and down that is the aspect I focus on. My issue now is I am second guessing my eating and especially the carbs at every meal etc. I know I just have to keep going but it is hard when I feel like I am going backwards...
loubear: I know I have to stay focused on the big picture. I too am hoping by week 8 changes will be happening and be more apparent.
I just need the reassurance that I am on track and to hold on...
Thanks again. Any feedback and support is appreciated.
Here is what I have been eating (a few revisions):
protein in PURPLE
carbs in RED
Veggies in GREEN
7:30 AM: 1/3 cup dry oats OR 1 packet of cream of wheat with 1 tbsp PB2, 1tbsp ground flax seed, 1/2 cup egg whites
on cardio days i will have only 1 cup eggwhites before the gym...
1/2 cup fat free yogurt with 1/2 scoop protein powder
1:00 PM: 1 can drained Tuna on 2 pieces Ezekiel bread OR 1/2 cup egg whites plus one egg with mushroom, onions and a bit of feta cheese with 1/3 cup sweet potato OR egg/oat pancake (1/2 c egg whites plus 1 egg, 1/3 cup oats and fry in pam sprayed pan) OR Yam cakes(1/3 c mashed yam, 1/2 c egg whites, cinnamon and splenda)
5:30PM: Chicken or fish or ground beef, 1/3c cooked quinoa OR 1/3 c mashed sweet potato and veggies with olive oil
8:00PM: 1 scoop Protein powder in water OR 3 oz chicken *** OR 3oz meat, 1 cup broccoli
Again, hitting it hard in the gym, 3 HIIT's and 3 Weight sessions.
It really does sound like you are doing what you are supposed to. Reading your posts has been helpful because I see how crazy hard we get on ourselves. I know it's hard to hear, but be patient. You're evaluating and re-evalauting which is good but give it a sec too. The scale thing is rough---there are so many reasons it could fluctuate and frankly, I don't see how much relevance it has when you are making changes like these. Back when I was just losing weight through cardio and cutting calories, the scale was indicative of shrinking but now that I am building muscle and toning up it takes on a totally different meaning. I barely even look at my scale weight these days. I'm trying to focus more on the body comp stuff and how I feel.
I've had to do a lot of soul searching to see what my true goals are for this challenge. I've made progress for sure but I know that I can keep pushing harder. Even though my scale weight was in a healthy range at the beginning of my challenge, I realize it may take me another one or two challenges to get to my body goal. And I'm okay with that now. I feel my changes have come pretty slowly even though I've worked my butt off more than I ever have in my whole life but that's just how it goes. I have to continue to learn and progress regardless of how quickly the changes have come for others.
Doing the things you have posted, I just cannot imagine that you won't get there too if you keep on trucking. Remember what you said too, you have done some damage to your body so be gentle about allowing it to adjust.
These are all my opinions and experiences of course....I'm wishing you all the best and appreciate you posting your experience here!
I know those numbers should not be my focus and even my hubby says if I can let that go I would probably see even better results too...stress doesn't help in my efforts :(.
Anyway, I am really just trying to focus on getting good food into my body and forgetting about the numbers. It is a learning process and being here and getting feedback from others who are going thru this too or have been where I am and pushed thru is VERY helpful.
I am waiting for the day when I can look back at these posts and say "hey, what was I so worried about, look I have MADE it" and be able to help others like myself push thru these tough times.
Thanks again and any and all feedback is appreciated and valuable to me.
ayummymommy - be very patient, not afraid and trust how this works. Everyone here provided very good info for you. You can do this if you don't think about it too much...if you know what I mean. Try not to overthink this. It really is simple. Numbers are just that. Eventually you will see that the scale numbers do not match up to how you feel or what size cloths you are wearing. It happens, it really does happen, just believe. :-)
Love you some you...PERSEVERE!
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