3 years post op: 4/19/05, Regain +40 HELP w/meal planning!!!

Hi, Stacy...  Thought that you might get a kick out of seeing the numbers in action...  Here's Sunday through Wednesday:        3/23                                 3/24                          3/25                                  3/26 calories

1,349

1,075

976

1,496

fats

60

49

45

60

carbs

149

112

79

162

proteins

66

63

58

78

  At this point, my calories are averaging 1224 and proteins 66g.   There was 1/2 slice of Key Lime pie at Wednesday's dinner... and I was soooo nervous that I'd dump.... I wasn't exactly right, but the pie was!  HeHeHe Anyway... I have Thursday, Friday, and Saturday left to make "my week" work for me.  I will reduce some of the calories and keep the proteins in the 65 range.  Even if I'm off a bit, I don't feel like I've failed.  I usually get pretty close to my goal range, using this method.  I don't beat myself up if I have a higher calorie day because it all averages out.      Ro

Looks great! Here is mine. A bit higher and not sure the sparkpeople range is right or not for me.


3/26 Calories: 1,532 C 156 F 66 P 85
Daily Goal Range 1540 - 1890 173 - 307 34 - 74 60 - 165



Today after work will be my first day back. I think with the regular workouts I might be ok at 1500 but we will see. I'm going to try to cycle the calories a bit between 1300 - 1600 and see what happens. I'll confirm this when I see Dr. Kligman as well. Usually when I get into an exercise routine I will work out pretty hard and can get away with a bit more calories. I was a maniac for a while too with the exercise. I'd say borderline "bindge" on the exercise actually. I'd go to the gym and be there for 3 hours that would include cardio 6 days a week and full body str training. I was spinning, doing classes, boxing, and at one point had done some triathalon training. Now I just want to do 30 - 45 min of cardio. I'll add back in some str training when I get consistency with the cardio. Maybe just using my own body weight with traditional crunches, dips, pushups, and all that other fun stuff. I get concerned about going overboard and burning out again. I think that is part of what got me off track. I just crashed and burned out. Too many message boards, too many support groups, too much time in the gym, too obsessive about food intake, etc. My struggle is always finding that healthy balance.

Your 3/26 numbers look on target, especially since you are active.  Checking with the Dr. is about the Daily Goal Range and intake is a really good idea.  The sparkpeople's higher protein range makes me wonder if our livers can really handle that much after WLS.   I used to exercise to the point of exhaustion; no healthy balance in those days.  The trainer at our gym said that the eliptical trainer is the best for burning off any extra calories.  So if you want to drop any extra pounds that works for a quick fix.  After that he said to try sticking with strength training / core body is probably the best workout... using some weights also, as they won't cause bulky muscles, but toned ones.  Limiting the time to 30-45 minutes total may be what helps you find balance.  I had to cut back on the "too manys" also.  It can get too stressful; overload!!!

Hey, Stacy...  Glad to hear that you are using online journalling.  It does become a habit plus by logging / checking mid-day the calories aren't a  "surprise".   Here's the wrap-up of my week:

NUTRIENTS:   GOAL 3/23 3/24 3/25 3/26 3/27 3/28 TODAY Calories:  1000 - 1100 1,349 1,075 976 1,496 955 1,144 1,098 Fat:  25 - 50 60 49 45 60 34 41 48 Carbohydrates:  100 - 120 149 112 79 162 111 128 104 Protein:  50 - 70 66 63 58 78 67 54 63

Weekly average: cals: 1156  fats: 48  carbs: 121  proteins: 64 March average: cals: 1071 fats: 41  carbs: 117  proteins: 64 Since I've been using this way of figuring my numbers, I have a lot less stress.   The "old guilt" feelings that I used to have after a larger meal don't haunt me.  LOL Have a great weekend and keep up the good work dropping weight.     Ro

I have been reading everyones post on gaining weight post-op and I am encouraged that i can do it too. I got remarried about a year ago and in a car accident as well. I have been unable to exercise since then and I have gained about 50 pounds. I started in 2005 at 320 lbs and when I got married in April, I weighed 202 lbs, now I am about 252. I just went to the store and I am a size 18 and I fear the worst if I am not able to get this under control right away.  I am encouraged that everyone in this particular situation continues to try. I just wanted to take a moment to say thanks for the tips and encouragement. I am going to try the 5-day test starting tomorrow.  Wish me luck! and I will pray for everyone's success.  I believe that God gave us this tool and he will complete what he has started in each one of us. Valorie

Where do you get this chart and program you are using. Ineed help because Ihave regained
thanks
Kim

Hi, Kim... The food journaling program is SparkPeople.com, which shows the chart at the bottom of each day's log.  There is a pie chart that is extremely helpful for monitoring the breakdown of the day's % of protein, carbs, and fats.  The pie chart is located at the bottom of "See Today's Full Report" (printable format).  The prompt for "See Today's Full Report" is located by scrolling down 2/3 of the main Nutrition "page".  If you use the pie chart to balance the %s, you'll be eating fairly balanced and know which "area" (protein, carb, or fat) is a bit low for that day. 
Glad to help you with.... Ro

Thanks Ro. do you have a certain number of carbs, protein ect that we should be intaking?
as you can tell I need HELP

Hi, Kim...  Here is a base-line that is useful for changing the nutritional goals on SparkPeople to meet most WLS needs.  Check with your nutritionist for the values that their group suggests you eat  to make certain.

Nutrients:

Calories... 1000-1100
Fat.............. 25-50
Carbs........100-120
Protein....... 50-70
Fatty acids, total saturated: 0-25 (optimum around 10g sat. fat / day)

SparkPeople Pie Chart suggests 15% calories from Protein, 30% calories from Fats, and 55% calories from carbohydrates.  I feel more comfortable at 20% Protein, 30% Fats, and 50% carbs.
Let me know how things go for you!
Ro