jperry1000’s BodyBlog

So I enjoyed my first cheat meal in 7 days, but wondered if it would not be better for my metabolism, and interfere less with my progress, if I just increased all of my macronutrients that day across some or all of my meals.  So, for example, raisins in my oatmeal, 2 slices of bread at lunch instead of 1, 4oz of protein instead of 2oz for dinner, protein shake before bed … What are your thoughts?  What has worked for you?  Psychologically, there might be a day when I need that cheat- otherwise, my intuition says "skip it!" 

Hope you all enjoy a great weekend!

I am on day 7 of my diet, and noticed the fatigue and headaches about three days ago.  However, I take this as a very encouraging sign that I am succeeding!  Though drinking a little less water and a little more coffee- have to keep an eye on that.  I was 112 on Saturday and I was 109 today.  I know, I know- way too soon to go by the scale, but at least it is down and not up  

Here is my new favorite "dessert":  Chocolate Jello!  Very simple and veryyyyy low cal.

1 packet of unflavored gelatin

1 cup cold water

2 packets of low cal/sugar free hot chocolate 

1 cup hot water

1. Dissolve the gelatin in the cold water.

2. Combine hot water with hot chocolate mix.

3. Mix the gelatin with the hot chocolate and refrigerate until set. 

4. Eat and enjoy!  There will be some settled chocolate on the bottom- this is the best part. 

Per 1 cup serving, the breakdown is 0g fat, 6g protein, 4g carb.  Of course, this depends upon the nutritional information of the hot chocolate you select.  Very satisfying, and not an outright cheat

And it is going so well!!  I am so excited to have a solid plan in place.  I had previously been doing a lot of things right- the right type of foods, frequent meals, high protein- but just eating too much overall and perpetuating the insulin cycle with my carb intake.  So I went from approx. 1900kcal to 1200kcal, with the following macronutrients: 30g fat, 100g protein, 130g carb.  It was an easy transition from my prior approach; all I really had to do was scale back quantity (and absolutely no cheating for the first week or so). 

Today is the day that really counts.  I should use up my existing glycogen stores today and transition to fat as a source of energy tomorrow.  This is the hardest part- and I’m so excited to go up against it.  Hopefully there will be great progress pics to post next week  

I am following the nutritional program of Dr. Joe Klemczewski at the recommendation of my trainer.  The crux of his program seems to be reducing insulin and increasing glucagon so that fat stores will be tapped for energy instead.  Our plan is for me to eat the following macronutrient spread for one week: fat 30g, protein 100g, carb 130g.  On day 3 or 4 of this pattern, I should experience some of the symptoms of hypoglycemia as my body has depleted its existing glycogen stores and is now looking for a new fuel source.  And then- voila!  Fat loss begins, which will also normalize my blood glucose levels and I should feel fine after that transition day. 

It is really interesting not counting calories.  Now I feel like I am solving a puzzle in balancing my five meals so that at the end of the day I have reached my macronutrient goal, instead of simply excluding something that has too many calories. The longer I train, the more I realize that results depends so greatly on what happens OUTSIDE of the gym. I’m feeling so excited to have a solid plan, and can’t wait to see what has happened at the end of the week. 

I have prepared my family’s Thanksgiving meal since college, to my mother’s great relief (she does NOT enjoy cooking, so it is an arrangement that works for her and us lol).  I usually stick with some tried & true favorites, and throw in a few new recipes or experiment with techniques.  This year, I decided to modify the menu to reflect my focus on better nutrition, and remove dairy to accommodate a family member’s food allergy.  Sometimes it is nice to have an excuse to eat deliciously unhealthy food, but frankly- my family enjoys junk food most days of the year, so instead we are going to use the holiday as a reason to eat nutritiously & well!  My focus is: low fat, low sodium and dairy free. 

Here is the first draft of the menu: 

• Appetizers: Clementines, grapes, hollowed Zucchini slices filled with humus, nuts to shell, Dr. Kracker and maybe a lite homemade dip of some kind. 

• Herbed crusted turkey: I’m going to experiment with salt alternatives in the next few weeks and see if they are tasty enough (and safe) to use instead of table salt.  I’ll probably cook the turkey breast side down in the beginning and flip halfway through to eliminate the need for adding fat to keep the white meat from drying out.  

• Pan gravy: I’m going to either use whole wheat flour or look into thickeners like xantham gum and agar agar (never tried those so I’m excited!) 

• Ezekiel bruschetta stuffing: Ezekiel bread, egg whites, low sodium broth, sundried tomatoes, pine nuts, vegan margarine, black olives, mushrooms, basil, oregano, leeks and parsley. 

• Sweet potato casserole: Fennel pieces topped with sweet potato halves and a little cinnamon sprinkled on top.  I assume the potatoes will provide a nice syrup for the fennel to caramelize in, but if not I might add some agave. 

• Mashed potatoes: Yukon, white potatoes and maybe cauliflower mashed with salt substitute, vegan margarine, low sodium broth and perhaps scallions & roasted garlic. 

• Green beans: Fresh & simply steamed. 

• Roasted beets: Golden & red beets, plain. 

• Turnip: Steamed, plain. 

• Pearl onions: Steamed or boiled, plain. 

• Nana’s cranberry sauce: Sooooo simple and soooo good.  A bag of cranberries cooked with an apple, put through a sieve, cooked again with agave and poured into a mold.  The pectin in the apple causes the cranberry sauce to gel beautifully. 

• Tropical squash puree: Butternut squash sautéed with a fuji apple, banana, fresh oj, lite coconut milk and cinnamon then pureed … flavor is amazing.  Recipe calls for cream, but I’m going to try the coconut milk this year.  

• Pumpkin custard: Ok this is what I am really excited about.  I make protein pumpkin pancakes often because they taste just like pumpkin pie, which is one of my favorites.  I think that I can leave out the oatmeal and add more eggs, maybe a thickener, agave or artificial sweetener, and try to create a very smooth, silky pumpkin “pie.” 

• Yogurt cream: For those that need the whipped cream- strained greek yogurt mixed with agave or maple syrup. 

I would love any advice or suggestions.  Hope everyone had a great Halloween and enjoy that extra hour today! 

I walked into a supplement shop in Woburn, MA last Friday- sent there by GNC, of all places- and spent the next 2 hours talking with the owner Filipe, and the assorted hard bodies and gym owners that passed through.  It was an AMAZING experience.  My motivation is always high, but this gave me a feeling of hope and inspiration that I have not had in a while.  I would recommend Filipe’s on Montvale Ave. to everyone, and I’m so happy to toss that gold card away!  I went back today for more protein and a good multi- I have a feeling I will be there often

Filipe referred me to Bill Murphy, a trainer out of the Planet Fitness in Burlington, MA.  We had our first session today, and I loved his pragmatic and educational approach.  He answered my questions so thoroughly and willingly, even though it a free session.  I learned more from that hour and a half then the months spent buried in the musclehead magazines I’m addicted to.  He put me through my paces- chest and back today, with some great tips for improving form & increasing that burnnnnn. 

Bill’s advice is "more is not better, better is better."  Sounds simple, but there is so much conflicting advice in the fitness industry that it is easy to get lost in the latest routine, or supplement, or diet.  I try to combine them all, which he said was like trying to solve a puzzle with pieces that don’t go together.

I’m heading into the next few months with high enthusiasm, as always, and a new certainty that I am going to reach my fitness goals.  Cheers!

I have gained about 1 pound per month this year- and I love being strong so much more than being skinny.  At my leanest, I was a scared & depressed 102lb.  My physical frailty matched my psychological state, and for the first time in my life I had no bond with food.  I had lost my cravings and even my hunger; survival ambition was at a lifetime low.  I couldn’t work out, eat right, speak up for or take care of myself in general.  What a lousy state! 

Since January I have placed myself on a stable track, and I look exactly how I feel- strong, energetic and connected to my needs (and maybe connected to a pint of B&J Fro Yo lol).   I’m so happy to be here, and confident that I can find the positive opportunity in all of the challenges in my future. 

“I’m not afraid of storms, for I’m learning how to sail my ship.” ~Louisa May Alcott

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