Thoughts: Once again I’ve come to the final four weeks of a Body for Life challenge. I’m not nearly as motivated as I thought I would be at this point. A while back I wrote that I’d stopped thinking in terms of “challenges” and “12 week cycles” and really just considered this a lifestyle. I’m a competitive person in general, but for some reason the whole EAS prize just doesn’t matter much to me anymore. Maybe I’m just tired of filling out the packets.
Anyway, my sister and I chatted a bit online last night, and both of us are locking down for the next 4 weeks. We tend to be a bit more lenient with the nutrition than many other women on BFL because we both track our calories and nutrients. If we choose to have something that is considered unauthorized, we make up for it by choosing meals with a bit more protein than carbs or fat in the next few meals. If there is an ice cream or baked Cheetos incident, we laughingly confess to each other and get on with our lives instead of beating ourselves up about it like so many others seem to do. 🙄
She is giving up alcohol for the next 4 weeks (except if the Red Sox win the series, in which case she is allowed to have TWO celebratory beers since she lives in Boston). I am moving my ice cream stash to the freezer at work so I won’t be tempted to substitute half a scoop of 98% fat free, no sugar added ice cream (great stats–90 calories, 20 carb, 3 protein, 1.5 fat, and 4 fiber–how can ice cream have that much fiber?–per serving) for an authorized carb. Both of us are going turbo on cardio, eating as cleanly as possible, and tapering carbs in the evenings on cardio days.
Tweaks for the last 4 weeks:
- Increase water consumption to a minimum of 15 cups a day
- Do 15-20 minutes of steady-state cardio a day
- Keep free days at 1800-2000 calories
- Keep second high day at 1600-1800 calories
- Change weight training exercises
- Develop a standardized menu to keep calories relatively consistent
Nutrition (1300-1400 calorie low day)
1: Chocolate whey drink with apple
2: Raspberry-glazed pepper steak with spaghetti squash and apple
3: Strawberry raisin bar
4: Cottage cheese and strawberries
5: Szechuan beef stir fry with oatmeal
6: Chocolate cheese with apple
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1/2 t. GNC Creastack
Calories eaten and deficit for yesterday = 1463 / -466 (target -337)
Water: 10 cups
Ratios: 40% carb / 40% protein /20% fat
8 am UBWO at Gold’s
8:30 pm steady state run – 5 mph / 15 minutes
The Awful Truth:
1. My meals weren’t spaced out very well yesterday since I was out of the apartment for several hours and had a late start to the day.
1. Committed and focused on new behaviors for the next four weeks.
1. Tidy the apartment.
2. Go to the grocery store.
3. Install new Palm software on my PDA. 🙂