jomil's Study Journal

[jomil]

Day in Cycle:
Week:
Day:
Today’s Program: i.e., Regular LC, Fat Fast, Stillman’s, Calorie Boost


Foods eaten:


Calories:
Protein:
% of protein:
Fat:
% of fat:
Carbohydrates:
% of carbohydrates:

Activity:

Measurements:

Thoughts:

[jomil]

I have reread Karen's Low-Carb Project v.1.2 many times.

I have gone to the market and purchased my chicken, pork crackling, eggs, etc.

I am either very stupid or very lazy ( or both) when it comes to counting, calories, carbs, protein, etc. I have tried to use Wa'ils Counter in Tools, and also referred to the American government stats counter, plus referred to the pocket book reference counter, without my having any confidence in my results.

I am far from being a cook, and when I prepare my dishes I alter the quantities everytime I prepare a dish. I don't weigh or measure any thing. I eye-ball my ingredients.

Although I am very anxious to follow this study, because I have been on a plateau for 3 months, I am afraid that I will not be able to do it accurately.

I need somebody to lead me by the hand each day!

Is there anybody in the same predicament?

Regards
Joe

P.S. I have also printed a copy of Rachel's Fat Fast Recipes and ideas, and find them very useful.

[r.mines]

The only days you need to really worry about counting proteins, fat grams, etc. are Fat Fast days, where the proportions of carbs, fats, and proteins is important. The recipes I posted are in Atkins's book, and so I assume (possibly wrongly) that the proportions and amounts are OK.

Rachel

[Karen]

Use fitday.com for keeping track Joe. But, do not give them your real email address. Spam city!

Karen

[jomil]

Thanks Rachel and Karen for your prompt replies!

Will follow your suggestions and see how I make out.

You will obviously see the results of my efforts on this thread.

Regards
Joe

[jomil]

Day in Cycle: 1
Week: 1
Day: Thursday, Aug. 16/01
Today’s Program: Regular LC.

Foods eaten:
3 oz. citrus juice
2- chicken legs, no skin
1 oz. of fried chicken skins
1 cup broccoli and cauliflower (with melted cheddar cheese
2 egg white omelet with 3 slices salami
Green Tea, (no sweetner or milk)
11/2 litres water


Calories: 1056
Protein: 76 g.
% of protein: 30
Fat: 60 g.
% of fat: 52
Carbohydrates: 52 g.
% of carbohydrates: 18

Activity: 1 mile walk

Measurements: 185 lbs.
Height: 5 ft. 6 in.
Waist: 42in.

Thoughts: Following Karen's recommendation on counting calories, etc., but not confident in my results

Tomorrow I will be Fat Fasting partially on Chicken skin which turned out wonderful, using my marinade before frying. This skin came off the above chicken. Breasts from the same chicken will supply me with the Stillman lean day food. It is sitting mainating in the fridge.

I guess I am having problems drinking as much water as Karen recommends.

[Karen]

You'll be drinking lots of water on Fat Fast! Believe me!

Karen

[Sharon]

You got a great attitude Joe....so I know you can do this... I'm not going to do the study this time....(the timing for me just isn't good, so rather than mess it up I'll try it another time). I'm very interested in the results !!

I know those doing the study will give you any extra help you need (and those of us not doing it will help if/where we can).

[jomil]

Thanks for your support Karen and Sharon!

It is never a RIGHT time, but I am going ahead anyways, even if it is just for practice. The renovators are coming in on Monday next to remove the kitchen completely, and it will be two weeks before the new kitchen is in place. In the meantime, we will be cooking in my study on a hot plate and convection oven, and washing the dishes in the barhroom.

Regards
Joe

[jomil]

Day in Cycle: 2
Week: 1
Day: Friday, Aug. 17/01
Today’s Program: Fat Fast

Foods eaten:

2 egg salad with mayo
1 oz. chicken skin
2 tbspn sour cream and cream cheese
1 cup lettuce with oil dressing
3 cu. in. cheese
1 1/2 litres water

Calories: 1088
Protein: 33 g.
% of protein: 12
Fat: 104 g.
% of fat: 86
Carbohydrates: 7 g.
% of carbohydrates: 2

Activity: walked one mile

Measurements: same as day 1

Thoughts: not very hungry, but felt out of sorts in the morning
ok in the afternoon, but tired.

[r.mines]

I'm one day behind you. If you (and others on this board) can do fat fast, then I guess I can, too. Ulp....here goes!

Rachel

[jomil]

Day in Cycle: 3
Week: 1
Day: Saturday, Aug. 18/01
Today’s Program: Calorie Boost


Foods eaten:

3 oz. tropical juice
2 fried eggs
3 slices salami
1 cup tea, no sweetner or milk
6 oz steak and cabbage
6 cups green salad with 5 tbspn of vinegar and oil dressing
1 cup pork rinds
1 1/2 litres water

Calories: 1468
Protein: 119 g.
% of protein: 33
Fat: 99 g.
% of fat: 62
Carbohydrates: 22 g.
% of carbohydrates: 5

Activity: 1 mile walk

Measurements: lost 1/2 lb.to 184.5

Thoughts:

Poor planning on my part as I came no where near the 2400 calories, and could not eat 25 grams of carbo. in the form of green vegetables only. Well tomorrow is another day.

[jomil]

Day in Cycle: 4
Week: 1
Day: Sunday, Aug. 19/01

Today’s Program: Stillman’s

Foods eaten:

3 oz. tropical juice
2 scrambled egg whites with cheddar cheese
1 chicken breast
3 cups cauliflower mixed with broc.
1 cup romaine lettuce with oil and vinegar dressing
6 oz. fried beef steak
1 small fresh pear
1 cup green tea
1 1/2 litres water

Calories: 1390
Protein: 136 g.
% of protein: 41
Fat: 72 g.
% of fat: 48
Carbohydrates: 51 g.
% of carbohydrates: 11

Activity: walked 1/2 mile due to rain

Measurements: gained 1 1/2 lbs. this morning up to 186 lbs.

Thoughts: weight going the wrong way, maybe I better try the pysillium husks. The renovators are coming to remove the kitchen, and will see how I make out with no stove.but will still have a fridge. It will be kind of tricky trying to fry fish with a small butane stove.

Hopefully some of the other LCarbers will be posting their menus now, and I will get a chance to learn how to survive in this new WOE.

[Karen]

Joe, do you realize that for the past two days that you haven't been following the guidelines of the study?

All this stuff is not part of the Stillman day:

3 oz. tropical juice
cheddar cheese
3 cups cauliflower mixed with broc.
oil and vinegar dressing
6 oz. fried beef steak
1 small fresh pear

I'm not berating you, just pointing out that this may not be the way to success. The plan was put together because it was reported to work. I think you have to do it right to make it work.

Karen

[doreen T]

I was thinking the same as Karen. Actually, your Fat Fast Day 2 was way off as well. For the study to be meaningful, ALL participants must be following the program exactly as outlined. There are a few other members who are planning to do their own version of this regimen, but will keep track in their own journal in the Bootcamp section instead of "officially" joining. There are a few things you could do.

The study is open to new participants until midnight Wednesday 23 August. So, if you like, you can take a day or two to "regroup", learn exactly how the Study is to be carried out, and then restart officially at Day 1 by Wednesday .. :)

I suggest that you PRINT out the instructions in the thread titled "Sticky: The Low Carb Project v.1.2" .. http://forum.lowcarber.org/showthread.php?s=&threadid=16104 ... How to do that????? At the bottom of every single thread of messages, you'll see " Show a Printable Version" next to a printer icon. That will give you a neat page, minus all the pictures and ads and stuff ... Then, click on "File" at the top left corner of your browser window. Select "Print ..." and away you go.

It would be a good idea for you to ALSO print out the "Stillman (lean protein) recipes" thread .. http://forum.lowcarber.org/showthread.php?s=&threadid=15937 .. and the "Fat Fast recipes" thread .. http://forum.lowcarber.org/showthread.php?s=&threadid=15934 .. As well, keep your eye on those topics, as I have no doubt that more recipes and ideas will be appearing over time.

OR .......

You may choose to follow along at your own pace and not be officially in the Study. There are a number of other members who have chosen to do that. If you like, we can move your journal that you've started here into the Bootcamp forum under "J", and you can journal away to your heart's content :D ..

I think that journalling is a good idea for you Joe, as it's already proving helpful for you and others to see some areas where changes could be made. This is such a bad time for you, with your kitchen reno. going on ... and this Study regimen really, really requires planning .... and a lot of advance preparation work. There's no way that I could do the Fat Fast day correctly without writing out a menu in advance. Folks need to do that for themselves, since not everybody has the same food likes and dislikes, and some folks are choosing to not eat dairy fats and heavy cream.

So, think about what you'd like to do .... it's very simple to move your journal to the Bootcamp forum, and then you can follow along at your own pace.

All the best to you,

Doreen

[jomil]

Thanks Karen and Doreen for your useful comments regarding my first 3 days of the Study.

The only way that I will learn is to try and do it. Therefore I would like to take Doreen's advice and restart my "Study" as of Thursday Aug. 23rd.

This will give me an opportunity to read about other participants menus who will have already started their programme.

By the way Doreen, I did make copies of all the threads that you suggested, but I guess I misread them. For example; you mention to Angel on Aug. 13th that "day's 3, 4 and 5 are dairy free.". Yet, in Karen's advice on Aug. 13th, in her Low-Carb Project v.1.2, she includes on Day 4 (Stillman)- baker's cheese and cottage cheese is allowed..

I assume that I was ok on Day 2, (Fat Fast) ?

On Day 1, I may have eaten too many carbs, if my calculation was correct

You guys have been a great help to me to better understand this LC WOE, so thanks again

Regards
Joe

[doreen T]

........restart my "Study" as of Thursday Aug. 23rd. the 23rd is this Wednesday, therefore, Day 1 of the cycle has to be on Wed. not Thurs.... you mention to Angel on Aug. 13th that "day's 3, 4 and 5 are dairy free.". Yet, in Karen's advice on Aug. 13th, in her Low-Carb Project v.1.2, she includes on Day 4 (Stillman)- baker's cheese and cottage cheese is allowed..right you are Joe ... and Wa'il pointed that out to me promptly, whereby I corrected myelf a few posts further down the list, with tongue-in-cheek apology for not equating dry cottage cheese (ickkk, cacccckkk.. bleeahhh) with dairy. ;) .. I assume that I was ok on Day 2, (Fat Fast) ?Fat intake looks perfect , and carbs below 10g, which is great. But protein is restricted to 15g. Some of us are just eating the egg yolks, and saving the white for another day. Regular hard cheese is also higher in protein than desired. You might consider using mayonnaise or other vegetable oils, which will give you good unsaturated fats, without any carbs or protein. You may have one cup of shredded lettuce, so perhaps a salad made with chopped cooked egg yolks, and mayonnaise or olive oil as a dressing.

This is definitely tough, and I find I have to sit down and write out my menu at least the day before, to ensure that I'm eating the correct foods, and the correct portions.

I'm doing Day 2 today, which is the Fat Fast. I did a trial run on Saturday, and posted the menu in the Fat Fast thread. I'm having a different menu today, which I worked out the foods, and the portions yesterday. That menu is in my Study journal here in this Study forum. Anyway, maybe take a look at those, and see if it gives an idea for what you'd like to do.

Tomorrow for me will be the Calorie Boost day. It took me an hour last night to figure out a menu that had enough calories, and the proper level of carbs. Fitday.com will let you plan menus in advance, you just have to click on the forward >> arrows next to the date at the top. That way, you can plug in your menu and know in advance whether it's enough or too much or whatever ... I'm finding that really helpful for me, instead of writing down everything AFTER the fact, and finding out I went over the limit, or didn't have nearly enough to eat and it's bedtime! :eek:

Glad you've chosen to stick with it Joe. And all the best for your kitchen renovations too. Hey, maybe you could post a picture for us when it's complete .. :)

Doreen

[tamarian]

Not sure, but I think the last day to start is Wednesday, not Thursday?

Wa'il

[jomil]

Thanks Doreen for your enlightment regarding using the Fitday.com. I am anxious to try it out.

But I am full of joy because I just found out what I did wrong on the Stillman diet day. I have never read his book and we do not have a book report on our Forum, so I did a web search and found "The Doctor's Quick Weight Loss Diet " by Irwin Maxwell Stillman M.D. and Samm Sinclair Baker.

Breifly it states:

1. Lean meats only (including beef, lamb and veal. also chicken and turkey with no skin) Eat it broiled, boiled, baked, or smoked. (NO FRYING) NO BUTTER, MARGARINE, OIL OR OTHER FATS OR GREASE ARE TO BE USED IN THE COOKING OR THE EATING.

2. All lean fish and seafood, but NO BUTTER, MARGARINE, OIL OR OTHER FATS OR GREASE IN PREPARATION OR SERVING.

Etc. etc. etc.

Now I know where I went wrong!

Regards
Joe

P.S. I suggest we should try and link to this 3 page document if we are allowed.

P.S.S. My calendar says that Aug 23rd falls on Thursday.
Do I restart on Wednesday or Thursday?

[tamarian]

Hi Joe,

Yes, please post the link. We only object to advertising and commercial links. But informative pages are always welcome.

Wa'il

[doreen T]

OK, here's where the confusion comes in. The original plan was for there to be a one week period during which members could start the program, in order to keep the Study within a reasonable time frame. Since I knew the first day folks could start was Thursday the 16th, I just assumed the one week would be seven days long, meaning the last day to start the Study cycle would be Wednesday. (Thursday would be the eighth day)

However, looking at the rules for the Study, it does indeed say the 16th to the 23rd. That is what stuck in my brain .. the last start date is 23, the last start DAY is Wednesday. So, that is why I made the erroneous statement about the date. Hmmm ... better check with Karen or Rachel on that one.

About the Stillman diet, there is already a link to it, the Meat Fast, Fat Fast and other stall breakers in my article Stalls and Plateaus, which you can find by clicking on Tips on the red menu bar at the top of the page. Lots of other goodies there too, so have a look around ..;)

Doreen

[jomil]

Doreen------ I bow to you!!!

I just checked your Stalls and Plateaus section of Tips and found exactly the same information that I was referring to above,

If I had had the knowledge to link to your Tips I would have been a lot further ahead in my Study Journal and would not have to start again.

I guess we members of this Forum have a wealth of information available to us with the click of a mouse, (If we are not too lazy to look for it)

Regards
Joe

P.S. Will restart Thursday Aug. 23/01 as Day 1, unless I'm advised otherwise.

[r.mines]

Joe (and all), I just want to point out that Karen and I made some modifications to Stillman for purposes of this study.

The 'original' Stillman allowed whole eggs (high fat), and also high-carb seasonings such as ketchup and seafood sauce (way high sugar!). In order to keep this day as low as possible in fat and carbs, Karen and I decided to (a) nix the egg yolks and carby seasonings, and (b) add an optional cup of lettuce for fibre. So all of us following Stillman's in this study should be doing the modified version, as per our 'rules' thread.

Hope that's not too confusing!

Rachel

[jomil]

Understood Rachel!

Will incorporate your further information in my meal planning,

Thanks a lot

Regards
Joe

[r.mines]

Here's the answer to your question, Joe. Karen and I adapted the plan from a post of Stina's. Some medical colleagues of a friend of hers tried this 'rotation' diet and had success with it. Stina, unfortunately, didn't have all the details, so we're kind of 'winging it.' I think the main idea here is to get most daily carbs from veg, rather than nuts, cheese, 'fake food,' etc. I think all LC veggies are fine. Yesterday I had broccoli, cauliflower, and green beans. About 2 cups of each should do it.

Rachel

[jomil]

Thanks Rachel and Doreen for your help.

I am pleased to report to you all that I have spent all day at the computer connected to FITDAY. COM and have completed my complete first week of menus and all the nutrition details.

Starting tomorrow I will be back on track with v1.2 Low Carb Project.

Now all I have to do is head for the stores and stock up with all the necessary ingredients for seven days.

Looking forward to your critiques!

Regards
Joe

[jomil]

Day in Cycle: 1
Week: 1
Day: Thursday, Aug. 23/01
Today’s Program: Regular LC


Foods eaten:
2 h.b. eggs
6 strips bacon
1 Cod filet
2 cups romaine lettuce with
5 tblspns. oil and vinegar dressing
1 cup steamed cauliflower
4 cu. in. cheddar cheese
1 cup tea
1 oz. macadamia nuts
1 1/2 litres water

Calories: 1318
Protein: 65 g.
% of protein: 20
Fat: 113 g.
% of fat: 77
Carbohydrates: 17 g. - 8 g. fibre = 12 g.
% of carbohydrates: 3

Activity: walked 3/4 mile

Measurements: weight: 186
waist: 42 in.
Thoughts: Well I am restarting this v1.2 trials, and I hope that I understand how to do it correctly now.

Regards
Joe

[r.mines]

Joe, are you eating enough? On a 'normal' LC day, you should be eating 10-12x body weight, and 1300 calories is way too low for you. If you don't eat enough, your body will go into 'slowdown' mode to conserve energy, and that'll sabotage your weightloss efforts in the long run. Maybe you should consider adding a few more snacks - nuts, pork rinds, whatever - into your 'regular' days. Just an idea.

Rachel

[jomil]

Thanks Rachel for your good advice.

Will follow it, as I continue on this programme.

Regards
Joe

[jomil]

Day in Cycle: 2
Week: 1
Day: Friday, Aug. 24/01
Today’s Program: Fat Fast

Foods eaten:
6 tbspns. cream cheese
3 slices pepperoni
2 oz. macadamia nuts
1 cup romaine lettuce
3 tbspns. oil and vinegar dressing
1 green tea
1 1/2 litres water

Calories: 1011
Protein: 15 g.
% of protein: 6
Fat: 104 g.
% of fat: 91
Carbohydrates: 13 g. (- 6 g. fibre) = 7 g.
% of carbohydrates: 3

Activity: walked 1/2 mile

Measurements: same

Thoughts: considering the lack of calories, I felt all right. Will see if the morning brings any weight loss

[jomil]

Day in Cycle: 3
Week: 1
Day: Saturday, Aug. 25/01
Today’s Program: Calorie Boost (target 2379 calories)

Foods eaten:
4 H.B. Eggs
1 cup green tea
3 Chicken drumsticks with skin
12 slices pork bacon
3 cups broccoli
7 tbspn. sesame oil
2 oz. pork rinds
1 1/2 litres water

Calories: 2375
Protein: 147 g.
% of protein: 25
Fat: 188 g.
% of fat: 73
Carbohydrates: 26 g. (- 14 fibre) = 12 g.
% of carbohydrates: 2

Activity: walked 1 mile

Measurements: lost 3 lbs., down to 183 this A.M.

Thoughts: felt weak yesterday, but recovered this morning after breakfast of 4 eggs. Wonder if I will regain the loss.
The brocolli contained 24 g. carbs. plus 2 carbs from the eggs.

[r.mines]

Wow, congrats, Joe! Way to go!

It's a bit weird, losing all that weight overnight, isn't it? I lost two the day after my first Fat Fast, and did NOT gain it back - much to my surprise! I'm keeping my fingers crossed for you....

Rachel

[jomil]

Day in Cycle: 4
Week: 1
Day: Sunday, Aug. 26/01

Today’s Program: Stillman’s

Foods eaten:
1 cup egg white (fried but with no grease)
1 mug green tea
2 chicken breasts (skin removed) poached
4 oz. cold lean smoked beef slices
1 cup steamed shrimp
6 oz. beef steak lean (braised)
1 1/2 litres water

Calories: 1340
Protein: 243 g.
% of protein: 76
Fat: 32 g.
% of fat: 22
Carbohydrates: 5 g.
% of carbohydrates: 1

Activity: walk 1 mile

Measurements: up 1 lb. to 184 lbs.

Thoughts: Felt fine, Hope the weight starts to comes down again

[jomil]

Day in Cycle: 5
Week: 1
Day: Monday, Aug. 27/01
Today’s Program: Calorie Boost

Foods eaten:
3 H.B.eggs
6 thin slices bacon
1 cup green tea
2 chicken drumsticks with skin
3 cups broccoli
7 tbspns sesame oil
10 pork rinds
12 thin slices pepperoni
6 cu. in. steak
1 1/2 litres water

Calories: 2219 (target- 2200 calories)
Protein: 124 g.
% of protein: 23
Fat: 181 g.
% of fat: 75
Carbohydrates: 28 g. (-14 g. fibre== 14 g.)
% of carbohydrates: 3

Activity: walked 1/2 mile

Measurements: lost 1/2 lb. to 183.5 lbs.

Thoughts: only lost 1/2 lb. on Stillman Lien day. It looks like the Fat Fast day is more successful. Will see what happens next week on Fat Fast. Found it dificult to eat 2200 Calories.

[jomil]

More thoughts: Well I am disappointed that I GAINED another 1 1/2 lbs. after yesterday's Calorie Boost day. Back to 185 lbs. this morning.

I get the feeling that my body responds very quickly to the high calorie consumption.... and verrrry slowly to the low calorie days.

I am starting today my Regular LC day and I hope to maintain or lose some weight by the time the Fat Fast rolls around again on Friday.

Regards
Joe

P.S. I think that Fat Fast days may be my only weigh to lose weight, but I read in Dr. A's book that it is considered not a healthy way to lose weight. See bottom of page 242 of his pocket book entitled "Dr. Atkins' New Diet Revolution".

[jomil]

Day in Cycle: 6
Week: 1
Day: Tuesday, Aug. 28/01

Today’s Program: Regular LC

Foods eaten:
3 eggs with 3 tbspns of mayo
6 thin slices bacon
1 cod filet with 2 tbspns of mayo
2 cups spinach
2 cups lettuce with 3 tbspns of oil and vinegar dressing
2 chicken drumsticks with skin
1 1/2 litres water
1 cup green tea

Calories: 1475

Protein: 80 g.
% of protein: 22
Fat: 124 g.
% of fat: 76
Carbohydrates: 10 g. (- 4 g. fibre= 6 g.)
% of carbohydrates: 2

Activity: walked 1 mile

Measurements: 185 lbs. this a.m.

Thoughts: I think some of the other participants are experiencing similar results

[jomil]

.
Day in Cycle: 7
Week: 1
Day: Wednesday, Aug. 29/01
Today’s Program: Regular LC

Foods eaten:
3 cu. in. cheddar cheese
1 cup coffee with cream, no sweatener
2 chicken drumsticks with skin
3 cups lettuce
5 tblspns. oil and vinegar dressing
6 slices bacon
2 oz. macadamia nuts
10 slices pepperoni

Calories: 1785
Protein: 74 g.
% of protein: 17
Fat: 160 g.
% of fat: 81
Carbohydrates: 19 g. (- 8 g. fibre= 11 g.)
% of carbohydrates: 3
1 1/2 litres water

Activity: walked 1/2 mile

Measurements: still 185 lbs.

Thoughts: anxious to try Fat Fast day on Friday. Still no hunger pangs.

[jomil]

More Thoughts:

Lost 1 1/2 lbs. this morning. Down to 183.5

Is my scale playing mind games with me?

Well time will tell.

[doreen T]

... can be quite a tease.

Congrats with the lbs lost Joe. And congrats for sticking with the study, in spite of the mayhem at your house. How are the renovations coming along?? I bet you'll be glad when it's over!

Doreen

[jomil]

Thanks Doreen for your kind words.

We are half way in the kitchen renovation. Things will not be back to normal for at least another two weeks.

So we cope the best we can.

In order to stay well within the guidelines of this programme, I am not eating out, and therefore I am preparing all me own meals, because my wife is not intewrested in eating from my menu. She is the one that eats out during this kitchen upheaval.

We will survive, and if I drop a few pounds that will make this all worth while.

Regards
Joe

[jomil]

Day in Cycle: 1
Week: 2
Day: Thursday, Aug. 30/01
Today’s Program:Regular LC

Foods eaten:
2 egge white omelet
1 oz. cheddar cheese
3 oz. cream
1 canned salmon with 3 tbspns mayo
2 cups lettuce with 4 tbspns salad dressing
1 cup coffee with cream (no sweatener)
2 oz. macadamia nuts
1 1/2 litres water

Calories: 1422
Protein: 42 g.
% of protein: 12
Fat: 134 g.
% of fat: 84
Carbohydrates: 21 g. (- 7 g. fibre= 14 g.)
% of carbohydrates: 4

Activity: walked 1 mile

Measurements: 183.5 lbs.

Thoughts: Tomorrow is the anticipated Fat Fast

[jomil]

Day in Cycle: 2
Week: 2
Day: Friday, Aug. 31/01

Today’s Program: Fat Fast

Foods eaten:
6 tblspns. cream cheese
10 pork rinds
2 cups lettuce
3 tblspns oil and vinegar salad dessing
2 oz. macadamia nuts
1 1/2 litres water

Calories: 991
Protein: 19 g.
% of protein: 8
Fat: 100 g.
% of fat: 90
Carbohydrates: 14 g. (- 7 g. fibre = 7 g.)
% of carbohydrates: 3

Activity: walked 1 mile

Measurements: 183 lbs. this morning

Thoughts: no energy and felt tired today.

[jomil]

Day in Cycle: 3
Week: 2
Day: Saturday, Sept. 1/01
Today’s Program: Calorie Boost

Foods eaten:
3 boiled eggs
1 cup green tea
1 turkey thigh with skin
3 cups broccoli
1 cup spinach
4 tblspn sesame oil
2 ground beef patties
1 cup lettuce with 2 tblspns oil and vinegar dressing
12 slices pepperoni
1 slice beef salami

Calories: 2356 (target- 2366 cal.)
Protein: 154 g.
% of protein: 27
Fat: 181 g.
% of fat: 70
Carbohydrates: 32 g. (- 15 g. fibre = 17 g.)
% of carbohydrates: 3

Activity: walked 1 mile

Measurements: 182 lbs. this morning (dropped 1 lb. after Fat Fast)

Thoughts: recovered my energy by this afternoon.

[jomil]

More Thoughts:

Pleased to report that my weight this morning is still holding at 182 lbs., even though I feasted yesterday on "Calorie Boost."

Today is "Stillman Lean" which I find daunting. No grease, oil or fats whatsoever!!!!

Oh, well!!!

[jomil]

Day in Cycle: 4
Week: 2
Day: Sunday, Spt. 2/01
Today’s Program: Stillman’s

Foods eaten:
2 egg whites, scrambled
1 cup green tea
2 H.B. eggs
1 turkey thigh without skin
1 cup shrimp
8 cu. in. lean beef steak
1 1/2 litres water

Calories: 1081
Protein: 161 g.
% of protein: 62
Fat: 41 g.
% of fat: 36
Carbohydrates: 4
% of carbohydrates: 2

Activity: walked 1/2 mile

Measurements: 182 lbs. this morning

Thoughts: I hope I can follow Doreen's lead.

[jomil]

More Thoughts:

This morning's weigh-in showed an additional 1/2 lb. loss.

Now down to 181.5 lbs.

Doreen's wonderful success has encouraged me to stick to it.


Joe

[r.mines]

Good going, Joe, you've lost almost 5 pounds, haven't you? I'm jealous! Keep up the good work!

Rachel

[jomil]

Day in Cycle: 5
Week: 2
Day: Monday, Sept. 3/01
Today’s Program:Calorie Boost

Foods eaten:
2 egg omelet
6 slices bacon
1 cup green tea
2 cups brussel sprouts
2 lean ground patties
6 cu. in. broiled salmon
12 slices pepperoni
1 cup lettuce
2 tblspn oil and vinegar dressing
1 oz. macadamia nuts
5 pork rinds
2 tblspn sesame oil
1 1/2 litres water

Calories: 2290
Protein: 130 g.
% of protein: 23
Fat: 182 g.
% of fat: 72
Carbohydrates: 38 g. (- 12 g. fibre = 26 g.)
% of carbohydrates: 5

Activity: walked 1/2 mile

Measurements: 181.5 this morning

Thoughts: hoping the weight stays after today's Fat Boost.

[jomil]

Day in Cycle:6
Week: 2
Day: Tuesday, Sept. 4/01
Today’s Program: Regular LC

Foods eaten:
1/2 cup egg white omelet
5 slices beef salami
1 mug green tea
1 small canned salmon
3 tblspn mayo
2 oz. macadamia nuts
2 cups lettuce
4 cu. in. cheddar cheese
3 tblspn oil and vinegar dressing
1 oz. vidalia onion
1/2 cup sliced cucumber
1/2 cup sour cream
1 1/2 litres water

Calories: 1942
Protein: 72 g.
% of protein: 15
Fat: 176 g.
% of fat: 81
Carbohydrates: 27 g. (- 8 g. fibre = 19 g.)
% of carbohydrates: 4

Activity: walked 1/2 mile

Measurements: 182 this morning. (up 1/2 lb.)

Thoughts: the increase is not unexpected.

[jomil]

Day in Cycle: 7
Week: 2
Day: Wednesday, Sept. 5/01
Today’s Program: Regular LC

Foods eaten:
3 oz. cheddar cheese
1 slice rye toast
1 cup coffee with 1 oz. cream
1 cod filet
1 cup broccoli
1 cup lettuce
3 tblspn, oil and vinegar dressing
1 tin sardines
2 oz. macadamia nuts
1 1/2 litres water

Calories: 1412
Protein: 74 g.
% of protein: 21
Fat: 114 g.
% of fat: 73
Carbohydrates: 32 g. (- 11 g. fibre= 21 g.)
% of carbohydrates: 6

Activity: walked 1/2 mile

Measurements: 182 lbs. maintained this morning

Thoughts: maybe, just maybe I will drop below 181.5 after this weeks Fat Fast and Stillman Lean days. Hoping!

[jomil]

More Thoughts:

After the end of 2 weeks on this Group Project, I am pleased to report that I am so grateful to all the Moderators and the Webmaster for starting this Low Carber Forum.

I have learned more from these wonderful people then reading all the LC books on the market, (although reading all the books is essential).

I am again at 181.5 lbs. this morning, and I am looking forward to follow Doreen's drop to 174.5 lbs.

I find it very useful to read all the participants daily reports and compare them with mine.

Following this programme, I have been able to learn how to use Fitday.Com, and to be able to count calories and grams of carbohydrates, fat, and protein.

I have still a lot to learn about this LC WOE, and I am relying on the help of Doreen, Karen, Rachel, Wa'il, and others who have taken this Forum to their heart.

Kindest Regards from
Joe Miller to all!

[jomil]

Day in Cycle: 1
Week: 3
Day: Thursday, Sept. 6/01
Today’s Program: Regular LC

Foods eaten:
1/2 cup egg white
6 thin slices salami
1 mug green tea
2 cups lettuce
1 med. cuke
6 small green onions
3 tblspn. oil and vinegar dressing
2 chicken drumsticks with skins
2 cups cauliflower
3 slices bacon
6 pork rinds
2 oz. macadamia nuts
1 oz. cheddar cheese
1 1/2 litres water

Calories: 1507
Protein: 80 g.
% of protein: 22
Fat: 121 g.
% of fat: 74
Carbohydrates: 33 g. (- 16 g. fibre = 17 g.)
% of carbohydrates: 5

Activity: walked 1/2 mile

Measurements: 181.5 lbs. this a.m.

Thoughts: looking forward to Fat Fast tomorrow.

[r.mines]

Originally posted by jomil
Kindest Regards from
Joe Miller to all!

Thanks, Joe!

I'm so glad to see this study is working for you - and others - except me :mad: - oh, well!

Rachel

[doreen T]

Learning from each other, and the support of the group is what it's all about. Pretty soon, you'll be offering the sage advice to others yourself ... ;)

best of luck and continued weight loss success.

Doreen

[jomil]

Day in Cycle: 2
Week: 3
Day: Friday, Sept. 7/01
Today’s Program: Fat Fast

Foods eaten:
6 tblspns. cream cheese
10 pork rinds
1 mug green tea
2 cups lettuce
3 tblspns. oil and vinegar dressing
2 oz. macadamia nuts

Calories: 993
Protein: 19 g.
% of protein: 8
Fat: 100 g.
% of fat: 89
Carbohydrates: 15 g. (- 7 g. fibre = 8 g.)
% of carbohydrates: 3

Activity: walked 1/2 mile

Measurements: 181.5 lbs. still

Thoughts: hoping

[jomil]

More Thoughts:

Well the Fat Fast has done it again (i think).

This morning I am down another pound to !80.5 lbs.

Maybe I should Fat Fast twice a week?

[jomil]

Day in Cycle: 3
Week: 3
Day: Saturday, Sept. 8/01
Today’s Program: Calorie Boost

Foods eaten:
3 H.B. eggs
1 mug green tea
2 chicken drumsticks with skins
12 slices pepperoni
2 cups broccoli
2 tblspns sesame oil
3 cups lettuce
8 slices bacon
1 large tomato
3 tblspns oil and vinegar salad dressing
1 1/2 litres water

Calories: 1785
Protein: 94 g.
% of protein: 22
Fat: 142 g.
% of fat: 74
Carbohydrates: 34 g. (- 14 g. fibre = 20 g.)
% of carbohydrates: 5

Activity: walked 1/2 mile

Measurements: 180.5 this a.m.

Thoughts: It was next to impossible to eat any more today. I was trying to get to my target of 2346 calories, by eating 2 oz. of macadamia nuts and found I could not do it.

Tomorrow is Stillman's Protein day and I find that day to be the most dificult day of the week to plan a menu. The reason being that no grease is allowed and I use a lot of oils in my preparation.

I will have to substitute soya sauce sauce and water with herbs.

[Karen]

I will have to substitute soya sauce sauce and water with herbs.

Uh Joe, what are you talking about?

Karen

[jomil]

Karen, how else can I fry my turkey thigh without oil or grease?

I was planning on dry rubbing my "Turkey Marinade" on the thigh and then using a little water and soya sauce in the frying pan.

Any other suggestions to a "novice" cook?

Thanks
Joe

[jomil]

More Thoughts:

Well more good news this morning.

I have dropped another 1/2 pond on the scales and I am down to a wonderful 180 lbs.

I wonder how long I can continue to do this if I stay on this Group Project?

Imagine losing approximately 6 lbs. after being on a 'stall' for over 4 months.

I owe it all to this wonderful group of supportive Low Carbers.

Watch out Doreen, I am going to catch up to your 174.5 lbs!

[Karen]

I read it to mean that you were goint to use water and herbs in place of soya sauce.

Is your kitchen back in order? You could try broiling it. Dry marinating it over night with salt, pepper, garlic and herbs is really tasty. If you have no concern about salt, using a half teaspoon or so on a thigh and letting it sit for a day or two will even make it taste a bit ham-like. Wash it off an pat dry before cooking.

Imagine losing approximately 6 lbs. after being on a 'stall' for over 4 months.

I think what has happened is that you have got a handle on how to LC properly. Congratulations!

Karen

[jomil]

Thanks for your cooking tips Karen. Will try them out soonest.

My kitchen is about 3/4 done. Still no water, or sink, or counter, but am persevering.

Regards
Joe

[jomil]

Day in Cycle: 4
Week: 3
Day: Sunday, Sept. 9/01
Today’s Program: Stillman’s

Foods eaten:
3 H.B. eggs
1 mug green tea
10 oz. braised lamb
3 portions turkey breast
1 1/2 litres water

Calories: 963
Protein: 155 g.
% of protein: 67
Fat: 32 g.
% of fat: 32
Carbohydrates: 2 g.
% of carbohydrates: 1

Activity: walked 1/2 mile

Measurements: 180 lbs. this morning

Thoughts: i wonder if my weight will stall, so that my body will get use to this 6 pound loss. I have been wondering what kind of analysis can be done on the 4 week statistics that I will be conpiling with tis Journal. Why did Doreens weight rebound, after dropping to 174.5?

Calorie Boost day is tomorrow. I don't think that I can comfortably hit the targeted 2340 calories. Why did Karen decide on using 13 calories . per pound body weight instead of 10 or 8?

[r.mines]

Hi, Joe!

It wasn't Karen's (or my) decision; we were following the plan outline that some friends of Stina's were doing with great success, which Stina described in her journal.

I believe the rationale behind the 13 times body weight is so that, after consuming very few calories on Fat Fast and Stillman days, your body doesn't think it's about to starve and slow down your metabolism. Avoiding 'starvation mode,' which will stall weight loss, is why we need to keep calories up. The suggested figure for continuing weight loss is 10 to 12 times body weight. The Calorie Boost days are a bit higher to counteract the previous day's low intake.

Rachel

PS: You're doing really well, BTW!

[jomil]

More Thoughts:

Well friends, I finally broke 180 lbs!

This morning I am down one pound to 179 lbs.

Will try to keep it below 180 until my next Fat Fast.

Thanks Rachel for your information regarding the Fat Boost days.

I still think that 13 calories per pound is too high. I believe that if you do not have any hunger pangs during Fat Fast and Stillman's Day, it should not make your body think it is going into "starvation mood". Therefore the normal LC day calories should be adequate to maintain your weight until the next Fat Fast, etc.

By the way which plan maintains that 10 to 12 times calories times body weight will help to keep you losing weight?

Regards
Joe

[r.mines]

Originally posted by jomil
This morning I am down one pound to 179 lbs.

I still think that 13 calories per pound is too high.

By the way which plan maintains that 10 to 12 times calories times body weight will help to keep you losing weight?

:Party: Way to go, Joe!!!! That's wonderful!

I don't necessarily disagree with you re the 13 calories per pound, and I think that, especially for those with large amounts of weight to lose, it needs tweaking (who can eat 4000+ cals/day unless you're doing heavy labour?). This Study is something that hasn't really been done before, so we're learning as we go along.

As for the 10-12 times body weight .... this is a good question. I've been reading this particular piece of wisdom on various boards, and I, too, would like to know where it originates. It seems to be 'conventional' LC wisdom that could use checking out. As a ballpark figure, it does, however, seem to work - witness your own amazing success with increasing calories! According to your earlier posts, you didn't seem to be eating enough.

Rachel

[Karen]

If you use a good search engine - I like Google - and search for basal metabolic rate, you'll find lots of the same explanation for the 10-12 calorie a day question.

Karen

[jomil]

Day in Cycle: 5
Week: 3
Day: Monday, Sept. 10/01
Today’s Program: Calorie Boost

Foods eaten:
2 scrambled eggs
6 slices beef salami
1 mug green tea
2 chicken drumsticks with skin
2 cups lettuce
3 tblspns. oil and vinegar salad dressing
1 oz. macadamia nuts
1 5 oz. ground beef pattie
3 cups broccoli
4 tblspns. sesame oil
1 1/2 litres water

Calories: 2046
Protein: 97 g.
% of protein: 19
Fat: 173 g.
% of fat: 77
Carbohydrates: 37 g. (- 18 g. fibre = 19 g.)
% of carbohydrates: 4

Activity: walked 1/2 mile

Measurements: 179 lbs. this morning.

Thoughts:
I have been following Karen's advise and studying and calculating my BMR to learn how many calories I should eat to continue to lose weight and later maintain. I don't believe it is solely the carbohydrate grams that dictate the rate of change.

[jomil]

Day in Cycle: 6
Week: 3
Day: Tuesday, Sept. 11/01
Today’s Program: Regular LC

Foods eaten:
2 egg white omelet
1 oz. cheddar cheese
1 cup coffee (regular)
i small roasted turkey breast
2 tblspns mayo
2 cups lettuce
1/2 cup sour cream
1 cup lettuce
2 tblspns oil and vinegar salad dressing
1 tin sardines in oil
2 oz. macadamia nuts
1 1/2 litres water

Calories: 1474
Protein: 74 g.
% of protein: 20
Fat: 126 g.
% of fat: 77
Carbohydrates: 20 g. (- 8 g. fibre = 12 g.)
% of carbohydrates: 3

Activity: walked 1/2 mile

Measurements: 179.5 lbs. this morning.

Thoughts: I had to force myself to eat 1474 calories today.

Learned from the Internet that my BMR (basal metabolic rate) is between 1464 and 1536 calories, and to lose weight I should eat close to, but no less than 1200 calories per day.

My AMR (maintanence) probably is about 1830 calories.

So my daily low carb programme should total closer to 1200/1500 calories until I get to my ideal weight, which should be around 155 lbs. maximum.

I think I got this information correct; as I spent a day and 1/2 studying all the BMR and AMR calculations available on the Internet.

[jomil]

More Thoughts:

Woke up this morning to find that I have increased my weight to 181 lbs. I wonder if the sour cream and cheese and regular coffee had any bearing on this result.

Oh well, my problem is miniscule compared to the horrible tragedy that has occurred yesterday in New York and Washington.

My deepest sympathies go out to the relatives who have to live with this the rest of their lives.

Joe

[jomil]

Day in Cycle: 7
Week: 3
Day: Wednesday, Sept. 12/01
Today’s Program: Regular LC

Foods eaten:
2 H.B. eggs
1 mug green tea
1 fried cod filet
2 cups cauliflower
1 oz. cheddar cheese
2 tblspns. canola oil
2 cups lettuce
1 small cucumber
6 slices bacon
3 tblspns. oil and vinegar salad dressing
5 slices pepperoni
1 1/2 litres water

Calories: 1508
Protein: 77 g.
% of protein: 21
Fat: 124 g.
% of fat: 75
Carbohydrates: 27 g. (- 11 g. fibre = 16 g.)
% of carbohydrates: 4

Activity: walked 1/2 mile

Measurements: 181 lbs. this morning

Thoughts: I have consistently been eating well over 120 g. of fat daily. This has been in the 70% + range. I am not certain that this is a healthy way to eat.?! I have to check if Dr. A. advocates this much fat.

[jomil]

Day in Cycle: 1
Week: 4
Day: Thursday, Sept. 13/01
Today’s Program: Regular LC

Foods eaten:
2 egg white omelet
6 slices beef salami
1 mug green tea
2 chicken drumsticks with skins
5 chicken giblets
1 cup cauliflower
2 tblspns. oil and vinegar dressing
1 grounf beef pattie
1/2 can mushrooms
1 1/2 litres water

Calories: 1472
Protein: 149 g.
% of protein: 42
Fat: 85 g.
% of fat: 53
Carbohydrates: 23 g. (- 6 g. fibre = 17 g.)
% of carbohydrates: 5

Activity: walked 1/2 mile

Measurements: still holding this morning at 181 lbs.

Thoughts: Fat Fast is tomorrow. Can I get back down to 179 lbs.

This is the beginning of the 4th and last week.

Kitchen still not finished.

[Sharon]

Just finished reading up on your journal Joe. You're putting in a great effort towards your goal.. I agree a couple pounds on the scope of what's been happening is NOTHING.

Keep well, happy....and working the way you have been and I know that eventually you'll win the war with the weight you want to lose.

Hopefully, you'll get your kitchen back together soon. I'm sure it's very frustrating!!

[jomil]

Day in Cycle: 2
Week: 4
Day: Friday, Sept. 14/01
Today’s Program: Fat Fast

Foods eaten:
6 tblspns cream cheese
12 pork rinds
1 mug green tea
2 oz. macadamia nuts
2 cups lettuce
3 tblspns oil and vinegar salad dressing
1 1/2 litres water

Calories: 1004
Protein: 20 g.
% of protein: 8
Fat: 101 g.
% of fat: 89
Carbohydrates: 15 g. (- 7 g. fibre = 8 g.)
% of carbohydrates: 3

Activity: walked 1/2 mile

Measurements: 181 lbs. still

Thoughts: Can hardly waot to weigh tomorrow morning. Thanks Sharon for your kind thoughts.

[jomil]

More Thoughts:

Well, Fat Fast seemed to do it again.

This morning I am back down to 179.5 lbs.

Will see what Stillman's Lean does in two days, before I decide which way to direct my LC WOE.

[jomil]

Day in Cycle: 3
Week: 4
Day: Saturday, Sept. 15/01
Today’s Program: Calorie Boost

Foods eaten:
3 H.B. eggs
3 tblspns mayo
1 mug green tea
1 quarter BBQ chicken
2 cups green salad
3 tblspns salad dressing
16 oz. roasted pork ribs
3 cups cauliflower
3 tbspns oil and vinegar salad dressing
6 thick slices bacon
3 cups black coffee
1 1/2 litres water

Calories: 2060
Protein: 114 g.
% of protein: 23
Fat: 161 g.
% of fat: 71
Carbohydrates: 44 g. (- 14 g. fibre = 30 g.)
% of carbohydrates: 6

Activity: walked 1/2 mile

Measurements: weight 179.5 lbs.

Thoughts: I will do a complete analysis at the end of this 4th week, and chart a new programme to continue with. I am leaning in the direction of Fat Fast every 3rd day after 2 days of regular L.C : but I am not certain if I am loosing muscle instead of fat during Fat Fast days.

[Karen]

Good thing that the study is almost over so my endless chatter on green vegetables will end. Close to the last time I get to remind you that cauliflower is not a green vegetable. ;)

Karen

[jomil]

Karen, I remember you telling me about cauliflower, but I thought that you had a change of heart when you posted this list below on Sept. 1st. Maybe I should have inserted the word "green" in front of my cauliflower.

Regards
Joe

High Carb Green Vegetables
After not getting in enough greens for calorie boost day again, I serched through our most wonderful carb counter to find high carb green vegetables. I realized afterwards that I should have added the fiber counts for future reference. I'll get to it later!

All the counts are for 100 grams raw weight, which is roughly 3 1/2 ounces.

Artichokes – 11.8
Green Soya Beans (Edamame) – 11.05 This is a bean so I'm not sure if it should be used
Kale – 10.01
Dandelion Greens – 6.40
Brussel Sprouts – 8.67
Green Beans – 7.75
Okra – 7.21
Snow Peas – 7.20
Collard Greens – 5.69
Savoy Cabbage – 6.10
Green Cabbage – 5.43
Broccoli – 5.24
Mustard Greens – 4.7
Asparagus – 4.54
Swiss Chard – 3.74
Green Peppers – 6.43
Green Cauliflower – 6.09
Chicory — 4.70
Beet greens – 3.97
Celery – 3.65
Arugula – 3.65
Looseleaf Lettuce – 3.5
Spinach – 3.5
Chinese Cabbage – 3.23
Romaine Lettuce – 2.37


__________________
Progress, not perfection
Progress, not perfection
Progress, not perfection

http://fishhousestanleypark.com/cook.html

[Karen]

So, was it really green?

Karen

[jomil]

More Thoughts:

Well I retreated by 1/2 lb. this morning, up to 180 lbs, after yesterday's Calorie Boost.

Karen, The store called this cauliflower "Purple Cauliflower". It had a purple top and green stalks. I was getting tired of broccoli and decided to try this purple cauliflower which was on display next to the white ones, and appears to be in season now, as well.

I hope this was ok, as I know you are calling the "shots" on v1.4 Group Plan, to keep us all on the same track.

By the way can you explain to me what the difference is between the purple and white cauliflower, as it tastes the same to me?

I never did learn what the reasoning is for eating 25 grams of carbs in green veggies on calorie boost days.

I have certainly learned a few things in partipating in this programme, ie: Low Calories and Low Carbs combine to help you lose weight; stay away from sugar, real, or artificial; try not to substitute fabricated foods for high carb foods, such as candy bars, breads, cakes, etc.; drink lots of water; intersperse low calorie days with low carb days for the best results, and on and on.

[Natrushka]

Originally posted by jomil
By the way can you explain to me what the difference is between the purple and white cauliflower, as it tastes the same to me?

From the Arkansas Horticulture Dept, University of Arkansas:

Q. Are purple cauliflower and brocoflower grown in the same way as regular cauliflower?

A. Broccoli, cauliflower and cabbage are all selections from the same Genus species (Brassica olerecea). Purple cauliflower is actually a type of broccoli that is purple. It resembles cauliflower's appearance and does not require blanching. The purple head turns green upon cooking.

Nat :)

[jomil]

Day in Cycle: 4
Week: 4
Day: Sunday, Sept. 16/01
Today’s Program: Stillman’s

Foods eaten:
2 H.B. eggs
1 mug green tea
10 oz. lean beef steak
2 oz. mushrooms
1 tblspn red wine vinegar
4 oz. lean ground beef patty
1 1/2 litres water

Calories: 1062
Protein: 131 g.
% of protein: 51
Fat: 54 g.
% of fat: 47
Carbohydrates: 5 g. (- 1 g. fibre = 4 g.)
% of carbohydrates: 2

Activity: walked 1/2 mile

Measurements: weight 180 lbs. this morning

Thoughts: N.A.

[jomil]

More Thoughts:

Weight this morning is happily back down to 179 lbs. I cannot decide if I will insert Fat Fast or Stillman's days as a weight reduction booster, after this Group Programme finishes this week. I am convinced that Calorie Boost days should be exchanged for Regular Low Carb days.

This Group effort certainly stimulated my enthusiasm to continue the LC WOL.

[Karen]

I never did learn what the reasoning is for eating 25 grams of carbs in green veggies on calorie boost days.

Fiber bay-bee, fiber!

Karen

[doreen T]

After balking in resistance at the beginning, and pouting and whining ... it occurred to me that .. Hey, it's only for 4 weeks. But the biggest thing has been the challenge of DISCIPLINE. From the perspective of Low-carbing in general, ie .. not as it pertains to this particular project ... carbs can and will come from all different sources. I found it quite revealing about my own eating habits ... when I realized how often I've racked up 25 to 30 carbs in a day ... and way over half was derived from ... condiments, processed meats, cream and cheese, coffee, sugar-free pudding mix.

You may decide after this to never eat a green veggie ever again .. but I think the insights and awareness of what we're eating on a daily basis ... will be invaluable in terms of the lifelong LC journey.

My 2¢

Doreen

[jomil]

Day in Cycle: 5
Week: 4
Day: Monday, Sept. 17/01
Today’s Program: Calorie Boost

Foods eaten:
2 fried eggs
6 thin slices beef salami
1 mug green tea
1 lb. roasted spare ribs
3 cups green cauliflower
3 tblspns oil and vinegar salad dressing
1 lean ground beef patty
4 medium mushrooms
2 tblspns sesame oil
1 slice onion
1 oz. macadamia nuts
1 1/2 litres water

Calories: 1993
Protein: 121 g.
% of protein: 25
Fat: 155 g.
% of fat: 71
Carbohydrates: 36 g. (- 16 g. fibre = 20 g.)
% of carbohydrates: 4

Activity: walked 1/2 mile

Measurements: weight 179 lbs. this morning

Thoughts: N.A.

[jomil]

Day in Cycle: 6
Week: 4
Day: Tuesday, Sept. 18/01
Today’s Program: Regular LC

Foods eaten:
2 oz. cheddar cheese
1 thin slice rye toast
1 mug green tea
i large turkey drumstick and skin
2 cups lettuce
1 cup cucumber
1 slice sweet onion
2 tblspns oil and vinegar salad dressing
6 pork skin rinds
1 oz. macadamia nuts
1 1/2 litres water

Calories: 1684
Protein: 151 g.
% of protein: 37
Fat: 108 g.
% of fat: 59
Carbohydrates: 23 g. (- 6 g. fibre = 17 g.)
% of carbohydrates: 4

Activity: walked 1/4 mile

Measurements: weight 180 lbs. this morning

Thoughts: I think I am going to start paying more attention to eating less fat and watch my calories in addition to low carbs.

[jomil]

Day in Cycle: 7
Week: 4
Day: Wednesday, Sept. 19/01
Today’s Program:Regular LC

Foods eaten:
2 egg omelet
6 slices beef salami
1 mug green tea
1 medium salmon filet
3 cups cauliflower
3 tblspns sesame oil
3 cups lettuce
3 tblspns oil and vinegar salad dressing
3 oz. cheddar cheese
1 1/2 litres water

Calories: 1607
Protein: 87 g.
% of protein: 22
Fat: 131 g.
% of fat
Carbohydrates: 25 g. (- 10 g. fibre = 15 g.)
% of carbohydrates: 4

Activity: walked 1/4 mile (raining today)

Measurements: weight still 180 lbs. this morning

Thoughts: This is the last day of the Group Programme. I will try and do a self analysis later this week. Meanwhile I will continue to report on the daily eating habits with regards to Calories, Protein, Fat, and carbohydrate... grams and percentages. Also the weight, activity and thoughts.

I found this daily study to be very enlightening.

I will also identify when I have a Fat Fast or Stillman day. Otherwise I will continue on a modified Dr. A's Low Carb diet.

[jomil]

More Thoughts:

This morning I am 179.5 lbs and 41 i. at the waist.

As a result of the Group Programme i have lost approx. 6 lbs. weight and one inch at the waist.

I am very happy to have participated in this Group project.

Thank you Rachel, Karen and Sharon and all who have given me direction to accomplish this loss.

[tamarian]

Congrats Jo!

And now the entire class of our July group project has graduated! :thup:

Wa'il

[Karen]

Thank you Rachel, Karen and Sharon...

Ahem! I think there may be someone else in this list Joe.

Karen

[jomil]

AND ESPECIALLY DOREEN!

Regards
Joe

[jomil]

Friday, Sept. 21/01

Yesterday I did my first Fat Fast after a few days of regular Low Carb and I am delighted to report that it worked again.

I lost one pound and am down to 178.5 lbs. (watch out Doreen I am right behind you).

My nutritional breakdown is as follows:

Calories: 1002
Fat: 101 g.
% of Fat: 89
Protein: 20 g.
% of Protein: 8
Carbs: 14 g. (- 6 g. fibre = 8 g.)
% of Carbs: 3

Thoughts: I like the idea of interspersing Fat Fast days in the midst of LC days. It is extremely easy for me to do the Fat Fast menu, because all I need around the house is cream cheese, pork rinds, macadamia nuts, romaine lettuce, home made salad dressing, and bottled water. No hunger pangs and simple.

[jomil]

Friday, Sept. 21/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 1558
Fat: 124 g.
% of Fat: 72
Protein: 89 g.
% of Protein: 23
Carbs: 21 g. (- 3 g. fibre = 18 g.)
% of Carbs: 5


Saturday, Sept. 22/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 1079
Fat: 70 g.
% of Fat: 60
Protein: 50 g.
% of Protein: 19
Carbs: 60 g. (- 3 g. fibre = 57 g.)
% of Carbs: 22

Weight: 179.5 this morning

Thoughts: Really screwed up my L.C. menu today because I took a U.K. couple visiting Toronto, for them to see Niagara Falls and ended up eating the wrong things with them.

Hope that this does not set me back much.

[jomil]

Sunday, Sept. 23/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 2013
Fat: 171 g.
% of Fat: 77
Protein: 98 g.
% of Protein: 20
Carbs: 26 g. (- 10 g. fibre = 16 g.)
% of Carbs: 3

Weight: 179.5 this morning

Thoughts: It seems that the Group Journal Study has been abandoned to regular journals. As I do not have any other daily journal in place: I have decided to stay here until I am evicted.

[jomil]

Monday, Sept. 24/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 1584
Fat: 121 g.
% of Fat: 69
Protein: 96 g.
% of Protein: 24
Carbs: 37 g. (- 12 g. fibre = 25 g.)
% of Carbs: 6

Weight: 179.5 this morning

Thoughts: Holding steady weight wise. Waist down to 40 in. I have not seen that for quite a number of years. Closet full of pants that require to be taken in.

Kitchen renovation 90% completed.

Will try Fat Fast again this week.

[r.mines]

Woo hoo Joe!!!! Only ten pounds to go!!!!

I'm doing the happy dance for you!

Rachel
:yay:

[jomil]

Tuesday, Sept. 25/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 1371
Fat: 101 g.
% of Fat: 67
Protein: 104 g.
% of Protein: 31
Carbs: 8 g. (- 2 g. fibre = 6 g.)
% of Carbs: 2

Weight: 179.5 this morning

Thoughts: I want to thank Rachel for her encouragement.

This morning (Wednesday) I dropped another pound and I am down to 178.5 lbs. I guess the very low carbs of yesterday did help.

[jomil]

Wednesday, Sept. 26/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 1546
Fat: 114 g.
% of Fat: 68
Protein: 105 g.
% of Protein: 28
Carbs: 25 g. (- 9 g. fibre = 16 g.)
% of Carbs: 4

Weight: 179 this morning

Thoughts: I am looking forward anxiously to read the conclusions drawn by the other Group Project participants.

Doreen seems to be the only one that is posting some analytical results.

It would be great if we could establish a direct relationshio to the weight changes from calorie, fat, protein, or carb adjustments; or percentage ratios.

[IslandGirl]

Doreen seems to be the only one that is posting some analytical results.

Not so. I've posted stats and comments; there's also a thread for Observations and Speculations, which would be a great place for this kind of discussion.

[Karen]

Hmm. And where's your analysis Joe? ;)

Karen

[jomil]

Thursday, Sept. 27/01

Regular L.C. Day

My nutritional breakdown is as follows:

Calories: 1503
Fat: 102 g.
% of Fat: 63
Protein: 119 g.
% of Protein: 33
Carbs: 30 g. (- 14 g. fibre = 16 g.)
% of Carbs: 5

Weight: 179 this morning

Thoughts: Ok IslandGirl. Karen, it is coming.

[doreen T]

Joe, your journal has been copied into the "H to M" section of the regular Bootcamp .. so you can continue making entries there :) .. I think besides the weight loss success from the study ... that journalling and writing down what you've eaten and your thoughts, activities etc ... has also been of great value to you on your Lowcarb journey. Keep up the good work

:yay:

Doreen

p.s. - we put your entries for the last 2 days into your Bootcamp copy, so that it's up-to-date. I look forward to reading all about your progress there.