Weigh in 12/15

William Jenks

Hate to usurp Gordon's place, but here I am this morning, and Gordon hadn't started the thread! 

Here's the usual link to the spreadsheet.

 

OK, now about me.  :-)

I haven't moved one iota for the last few weeks.  (I was down a couple of pounds initially and then put them back on...that was probably legit badness.)  I mean...seriously... for the last three Wednesdays, I weighed in at the same thing to the 0.1 of a pound, 152.4.  This is a little frustrating, but I also know my behavior hasn't been perfect.

I do have one interesting tidbit to share that may be positive.

On my own spreadsheet, I track the BF% as well as the absolute weight.  Of course, this lets you subtract off and get the lean mass.  Like regular body weight, there is a certain random fluctuation, but I think I may have enough data for a trend.  Through the end of October, I was at about 136 lbs of lean mass.  Started the Nov OS.  Now in mid-December, I'm getting numbers like 139-140 lbs lean mass.  

Three pounds of muscle seems like a lot, but the OS has been doing its job in terms of me getting stronger/faster since its inception, so we'll see.

Will continue to monitor.

Congrats to all those who have actually taken off a few and good luck to the rest of us over the next few weeks!

 

 

 

Gordon Cherwoniak

@ William no problem I am very late this morning.  Well I actually slept in as I have been doing very late nights studying.  So thanks for posting this up.

For me less training and more time in a desk see above, couple with similar eating has lead to a 1lb increase to 231.  Good thing I am done classes on the 17th.

Gordon

 

 

Nemo Brauch

I forgot it was Wednesday! A well, next week I'll be ready. Hubby brought home a slab (and I mean a huge slab) of cake from an event he attended last night. I nearly killed him when he showed it to me! I do best when I can keep that shit out of the house!! Once it has crossed the threshold I start to lose control.

rah2774

I've been hanging in at my acceptable off season weight range the last few weeks. I had a very high Monday morning weigh in after a weekend of frivolity, but am back to eating more cleanly (except the red wine) and am inching back down. Weighed in this morning at 134.2, the higher end of my acceptable range (130-134). OS starts for me on 1/3 - and at that point I will start adding to the chart... and hope to get it to the 128-30 range with an ultimate race weight goal of 125ish, ideally hitting it by EM in June, certainly by Sept.

Another party weekend... need to try to be better about it than I was last weekend! And next week with travel will be really tough! Argh!

@Nemo - I hear ya!  I'm the same way... if it's not in my house it's not a problem... but if it's there staring me in the face I have zippo control. 

kmepham

@William, how are you getting BF%?

After popping up to 148 last Wednesday, I committed to keep a simple food diary and post it with my weekly weigh-in. My problem is grazing, since I work at home most days and have constant access to the pantry. I hoped being accountable to you my EN teammates might help me put a stop to this bad habit and the corresponding weight gain.

I dropped 3.4 pounds to 144.6 this week, so I think we can say this approach works. (I'd rather not lose that much in one week, but workouts are going well so no harm done I guess.)

I apologize in advance for the world's most boring food diary. Yeah, I'm vegetarian+fish, but this diary makes me realize I need to find some new menu choices LOL.

Wed 12/8 148.0 lbs
6:00am Plain yogurt/berries/lowfat granola; coffee with cream/sugar
8:30am Hot chocolate
11:00am Apple with almond butter
2:00pm Vegetables and faux chicken with rice
2:45pm Half-caff coffee
5:45pm Fish, potato, asparagus, dark chocolate, wine
7:45pm 100cal pack popcorn, almonds

Thu 12/9 147.0 lbs
5:45am Yogurt/berries/granola, coffee
9:45am Hot chocolate
11:00am Apple with almond butter
1:15pm Fish, asparagus
4:45pm Popcorn, pistachios
7:00pm Homemade pizza, green beans, wine, dark chocolate
8:30pm 1 square chocolate

Fri 12/10 145.4 lbs
5:45am Yogurt/berries/granola, coffee
9:45am Apple with almond butter, orange juice
12:30pm Homemade pizza, green beans
2:15pm Homemade pizza, green beans
3:30pm Popcorn, pistachios
6:00pm Wine
8:30pm Tofu and vegetables, brown rice
11:00pm Toast with lemon curd

Sat 12/11 145.4 lbs
9:00am Good grains pancakes, maple syrup, coffee
11:00am Handful mini-wheats
1:00pm Bean burrito
3:30pm Hot chocolate
4:30pm Almonds
6:30pm Fried rice with tofu/vegetables, wine, chocolate
8:30pm Fruitcake, milk

Sun 12/12 145.6 lbs
8:00am Yogurt/berries/granola, coffee
12:15pm Luna bar
1:45pm Fried rice with tofu/vegetables, clementine
4:00pm Chocolate milk
4:45pm Half banana
6:00pm Lo mein, veggies, bread, wine, cookies

Mon 12/13 145.2 lbs
5:45am Yogurt/berries/granola, coffee
10:00am Apple with peanut butter
1:00pm Fried rice with tofu/vegetables
3:00pm Popcorn, milk
5:00pm Toast with lemon curd, pistachios
7:30pm Veggie burger, wheat pilaf, vegetables, wine
9:00pm Cereal

Tue 12/14 145.2 lbs
5:30am Bircher muesli, coffee
9:30am Hot chocolate
11:00am ½ apple, ½ banana, peanut butter
1:30pm Fried rice with tofu/vegetables
3:45pm Egg with salsa, toast with marmalade
6:45pm Fried tofu, rice, vegetables, wine
9:00pm Cereal

Nemo Brauch

Kevin- I'm a pescatarian too (or whatever the heck it is they call us fish only eaters)! And even I read that menu thinking "Dang, that's pretty boring, and a lot of Tofu!!" But I tend to get in a rut with food too. B-fast and afternoon snack are almost always the same thing.

I'll make you a deal. I get to challenge you to make one of my favorite Vegi meals next week that I don't see on your list. If you do it, then I've gotta give you my food diary for the week and you get to challenge ME to make one of YOUR favorite Vegi meals the following week. Deal?

kmepham

Nemo, I'll take you up on that deal. Bring on the recipe! (And yeah, last week was unusually tofu-heavy LOL - usually it's only one dinner per week plus leftovers for lunch, since I don't want to overdo the soy estrogen.)

Nemo Brauch

 You got it!!  OK, here it is.  This weekend I want you to make a big pot of Vegitarian Chili.  Great meal because you can have it for dinner over a baked sweet potato one day, bring it to work for lunch another day, and freeze a bunch of it in single serving sizes for those "oh crap, I don't have any time to cook" moments when you can pull it out, warm it up, and toss it over whole wheat pasta.

I admit, I make this kinda "as I go" and don't really have a recipe.  But I'll bet you already have your own.  If not, look up something on the internet you like or you can follow my loose format:

• In a big pot over mediu/high heat,  warm up about 1-2 TBS of Olive Oil and throw in some Hot Red Chili flakes
• Add to the hot oil chopped up vegis, pretty much whatever seems to be still hanging out in the fridge (usually Onions, Celery, Green Peppers, Red Peppers, Carrots, Mushrooms, and Garlic) & stir
• Once the vegi's are soft, add about a cup of crumbled soy burger (the kind you get in the Freezer dept, Morningstar or Boca) & stir
• Add about a teaspoon each of Cumin, Chili Powder, Black Pepper, and Salt to the pot and stir it all up while the soy crumbles cook to get them coated
• Add 1 15oz can of diced tomatos an 1 8oz can of tomato sauce to the pot & stir
• Now for the really- "It kinda depends" part.  I add about 1Tablespoon of Cumin, Chili Powder, and Sugar to the mix, plus about 1/4 cub of Apple Cider Vinegar, and several shakes of Hot Sauce.  This is where "too taste" comes in!
• Finally, stir in 1 15oz can of Dark Red Kidney Beans and 1/4cup of peanuts.

Give it all a big stir, reduce heat, and let it all simmer for about 30-40 minutes.  Always better the second day!

kmepham

Good, your entree recipes are like mine, "loose". I will definitely give this a try! Thank you!

Let's not limit ourselves to dinner recipes, either. In fact, what I'm looking for as much as anything are vegetarian "snack" suggestions, where the snack is really a simple yet balanced mini-meal with good carbs, protein, and good fats, like the "apple with almond butter" I eat almost daily. (Although I suppose I could post that on the Nutrition forum.)

Isn't thread derailing fun?

William Jenks

@Kevin - I get BF off a Tanita scale. It's probably not exact, but they are fairly consistent. Just like weighing yourself, you have to be careful about what time of day and what you've done to yourself as far as getting wet, etc. I just do it first thing in the morning before hopping in the shower.

You can spend a ton on a fancy schmancy one with lots of extra functions, but the ones that go for $50-60 (Amazon.com) are just fine.

rah2774

if it's any consolation, eating primal/clean isn't any more exciting.  My breakfasts, morning snack, lunch, and afternoon snack are pretty much the same daily (although I might vary the frozen fruit in my smoothie or the veggies on top of my salad).  Dinners are either fish or chx... with veggies on the side.  The problem with primal is no starch (rice, potatoes), no soy, no legumes... which really limits things.   More often than not, when I'm on track with clean eating, this is my menu:

B'fast: almond milk smoothie with whey protein powder, 1/2 banana and frozen fruit (any or all of the following: blueberries, strawberries, peaches, blackberries, raspberries)

[on the weekend I might go crazy and scramble some eggs or if it's pre or post workout I'll have a bagel or toast]

snack: trail mix (almonds, cashews, walnuts... dried fruit)

lunch:  salad with hardboiled egg, tuna, or leftover chx/fish

snack:  seasonal fruit (currently apple and almond butter)

dinner:  fish (usually salmon, halibut, tilapia, or tuna) or chx with steamed or grilled veggies (broccoli, carrots, asparagus)... if I've worked out that day/evening I'll throw in some rice or a sweet potato; red wine

dessert:  square of dark chocolate (sometimes 2... or 3...)

Al Truscott

One thing I've learned during my quest to (gain) about 15-20 pounds in 3-4 months: 500 calories a day = a pound a week. Up or down. In (food) or out (exercise). It's pretty standard for most humans. If you can find 100-120 calories a day to drop out of your usual intake, you can avoid gaining about 10-12 pounds a year. That's a can of coke, for example, or a glass of orange juice, or an apple, etc. Very little goes a long way!

Nemo Brauch

Kevin- absolutely, it doesn't have to just be dinner! Snack options welcome too! And heck, this is a win/win challenge for me 'cause it means now I've gotta honestly track my meals all week so I'm ready to poney up when you win this weeks bet :-)

torontoquads

Okay, I'm in. I need to publicly track my weight or it's just not going to happen. I've been floating around the same number for a while and daydreaming about losing weight and getting down to last summer's number. Our big Christmas party was last weekend so no more excuses. 

Present weight (December 17): 179

Goal weight for end of OS (March 20): 170

Goal weight for Muskoka Long Course (June 26): 166

Goal weight for Calgary 70.3 (July 31): 163

 

patachin

I'm in too.  Going to start logging this coming week.  Between injuries+(holidays * travel)/winter weather, well..you know the math.  Can I just add row to the sheet?

Thanks, John

kmepham

Nemo, I made your chili recipe last night and it was delicious. My wife and son enjoyed it as well, and my wife admitted she doesn't usually like chili. So I think we have a winner. Thank you!