What did you eat today? 11/11
B: Coffee w/cream
S: Atkin's shake (1 carb)
L: Salad w/honey mustard dressing (7 carbs)
(I didn't know the salad came with honey mustard until I opened it up - eek!)
S: Atkin's shake (1 carb)
D: 1 Chicken leg and thigh from Boston Market
1/4 cup mixed veggies (2 carbs)
Carbs: 11
Biggest Loser is on tonight!! Woo hooo!!!
Oh crap, I still have it taped from the week before last. guess I need to watch that real fast before tonight's episode!
B: egg beaters, hamburger, and cheese
L: two celery stalks with artichoke tapenade, coleslaw, and salmon patty
D: spinach salad..spinach, sprouts, avocado , peppers, canadian bacon, edible flowers, with blue cheese dressing and five pita chips and a latte.
aww man..just read in my book artichokes is considered a high carb veggie and has to eat with my RM. Bummer!! And here I thought I was doing so well! Oh well lesson learned.
(deactivated member)
on 11/11/08 8:00 am - Rochester, NY
on 11/11/08 8:00 am - Rochester, NY
B: 3oz. turkey breast
LF string cheese
1 hour of hard ass water aerobics....I swear this instructor used to be a marine drill sargeant!
S: steel cut oatmeal
strawberry Atkins shake (some poured on oatmeal....delicious)
L: (ate out)
Greek chicken salad with lettuce, onions, tomatoes, feta cheese, grilled chicken breast
Greek dressing on the side
S: 1 oz. cheddar
2oz. chicken breast
D (ate at Outback)
side salad (no croutons) with O&V dressing
6oz. grilled salmon
steamed broccoli and summer squash (didn't eat the pea pods or carrots)
S: Atkins dark chocolate royale shake heated with Reddi Whip
LF string cheese
1 hour of hard ass water aerobics....I swear this instructor used to be a marine drill sargeant!
S: steel cut oatmeal
strawberry Atkins shake (some poured on oatmeal....delicious)
L: (ate out)
Greek chicken salad with lettuce, onions, tomatoes, feta cheese, grilled chicken breast
Greek dressing on the side
S: 1 oz. cheddar
2oz. chicken breast
D (ate at Outback)
side salad (no croutons) with O&V dressing
6oz. grilled salmon
steamed broccoli and summer squash (didn't eat the pea pods or carrots)
S: Atkins dark chocolate royale shake heated with Reddi Whip
(deactivated member)
on 11/11/08 11:24 am, edited 11/11/08 11:26 am - Rochester, NY
on 11/11/08 11:24 am, edited 11/11/08 11:26 am - Rochester, NY
I don't ever have to count carbs again on this plan....this will explain it better.
This challenge is based on the 8-week program from "Crack the Fat Loss Code" by Wendy Chant. This challenge is open to any and all “Code Crackers” who are at any Cycle, any Week of the CTFLC program, whether it’s Cycle 1, Week 1 or Cycle 4, Week 8 or somewhere in between, and to those who are curious to watch and learn.
In brief, the 8 week program is divided into four cycles.
Cycle 1: Carb-Deplete Cycle – WEEK 1
This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!
Cycle 2: Macro-Patterning Cycle – WEEKS 2-4
Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.
*There are 3 kinds of days in Cycle 2.
Baseline Days
This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.
Carb-Down Days
These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.
Carb-Up Days
This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.
Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6
For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.
Cycle 4: Maintenance Cycle – WEEKS 7 & 8
The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.Only the first week is limited to <20/day and then you can only eat certain foods. Now the days are cycled with carb down (one carb prior to 3PM), baseline (2 carbs prior to 3PM), and carb up (2 meals free choice after 3PM). In the 7th and 8th week you do 5 baseline days and on the weekends a cheat day (no restrictions whatsoever) and a high carb day (carbs all 3 meals from approved list, but no sweets or alcohol). All holidays are cheat days with a carb deplete (no starches, but veggies okay) the day before and after.
The whole philosophy behind it is the first week you deplete your glycogen stores and teach your body to go to the fat stores for energy. Then you're continually mixing it up to more or less confuse the body. They believe that if you do the same thing all the time that the body adapts and holds on to the fat. When the body sees it's getting more carbs on some days it doesn't worry about holding on to the fat, so that on the carb down days it automatically goes to the fat stores for energy.
The whole concept makes a lot of sense to me scientifically....we'll see if it works....LOL. It also sounds like something I can live with forever. It does remove the cravings and there are no forbidden foods.
This challenge is based on the 8-week program from "Crack the Fat Loss Code" by Wendy Chant. This challenge is open to any and all “Code Crackers” who are at any Cycle, any Week of the CTFLC program, whether it’s Cycle 1, Week 1 or Cycle 4, Week 8 or somewhere in between, and to those who are curious to watch and learn.
In brief, the 8 week program is divided into four cycles.
Cycle 1: Carb-Deplete Cycle – WEEK 1
This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!
Cycle 2: Macro-Patterning Cycle – WEEKS 2-4
Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.
*There are 3 kinds of days in Cycle 2.
Baseline Days
This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.
Carb-Down Days
These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.
Carb-Up Days
This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.
Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6
For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.
Cycle 4: Maintenance Cycle – WEEKS 7 & 8
The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.Only the first week is limited to <20/day and then you can only eat certain foods. Now the days are cycled with carb down (one carb prior to 3PM), baseline (2 carbs prior to 3PM), and carb up (2 meals free choice after 3PM). In the 7th and 8th week you do 5 baseline days and on the weekends a cheat day (no restrictions whatsoever) and a high carb day (carbs all 3 meals from approved list, but no sweets or alcohol). All holidays are cheat days with a carb deplete (no starches, but veggies okay) the day before and after.
The whole philosophy behind it is the first week you deplete your glycogen stores and teach your body to go to the fat stores for energy. Then you're continually mixing it up to more or less confuse the body. They believe that if you do the same thing all the time that the body adapts and holds on to the fat. When the body sees it's getting more carbs on some days it doesn't worry about holding on to the fat, so that on the carb down days it automatically goes to the fat stores for energy.
The whole concept makes a lot of sense to me scientifically....we'll see if it works....LOL. It also sounds like something I can live with forever. It does remove the cravings and there are no forbidden foods.
B: tea w/sweetener & cream (2 carb)
Jennie O turkey sausage (0 carb)
water
S: 2 sf jello snacks (0 carb)
water
L: teriaki beef jerky (4 carb)
diet pepsi (0 carbs)
S: 2 sf jello snacks (0 carbs)
water
D: 2 lemon pepper fish fillets (2 carbs)
tea w/sweetener & cream (1 carb)
baby carrots (6 carbs)
water
S: tea w/sweetener & cream (3 carbs)
carbs: 18
Yeah! made it through day 2!
Jennie O turkey sausage (0 carb)
water
S: 2 sf jello snacks (0 carb)
water
L: teriaki beef jerky (4 carb)
diet pepsi (0 carbs)
S: 2 sf jello snacks (0 carbs)
water
D: 2 lemon pepper fish fillets (2 carbs)
tea w/sweetener & cream (1 carb)
baby carrots (6 carbs)
water
S: tea w/sweetener & cream (3 carbs)
carbs: 18
Yeah! made it through day 2!
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