Sunday, December 27, 2009

A year of stagnation

Its time to refocus on the weight loss. I will weigh in one week. I'm working up to it by cleaning up my eats this week. I'm ready to go low carb again. I tried it last year and ended up with a high protein diet which back fired and resulted in a kidney/bladder infection. This year I will be going high fat. I am embracing the high healthy fat lifestyle, aka Atkins. I won't be going as low in carb as the induction. I will be keeping it between 30-60 g. of carbs and I will continue to calorie cycle. I need to be mindful of my PCOS and eating a low carb diet is well known to assist with the root cause of our disorder, insulin resistance. I am happy to report my fasting blood glucose was a cool 81 the last time I was tested. I do need to lose about 50 more pounds and I need to start being more vigilant. I am experiencing a carb craving first thing in the morning. I need to stay mindful of my eating at all times of the day, even when its most challenging. I have reduced the number of my meals to 2-3 a day because it really seems to help my IBS.

My eating plan is relatively loose, but here it is broken down. I'm using broad categories because I really like these kinds of meals. This is not true atkins. Do not be confused. I have arrived at my diet through much experimentation. I need some berries for my exercise performance. The protein is from either whey or rice powder. I do not add sweetener to my frozen blueberries. I just blend it with a little lemon juice. I add protein as I need it in the form of chicken, pork or beef.

TTSat Low calorie
Breakfast: Coconut milk/cream, 2 eggs, 1 pat of butter, and gluten free millet cereal,
Lunch: Vegetable soup with healthy dose of coconut fat

MWF: High calorie
Breakfast: Coconut milk/cream, 2 eggs, 1 pat of butter, and gluten free millet cereal,
Lunch: Vegetable soup with healthy dose of coconut fat
Dinner: Stir Fry with olive oil, blueberrie smoothie with protein powder

Sunday: (Not a low Carb) Refuel:
Breakfast: Gluten free waffles, plain yogurt, berries
Lunch: Gluten free Mac/cheese
Dinner: Roast chicken, wild rice or 1/2 baked potato (see not low carb there.) vegetables with lots of butter,
Dessert: 1 low carb cookie. (relax its just 1/2 or 1/3 a serving)

The idea being I refuel my ability to exercise at top performance throughout the week but I don't beat my insulin receptors into insulin resistance throughout the week, make sense? I think so.

This week is 4DS or 4 day split for those who don't know Cathe Friedrich. Next week? Next month? I don't really know right now. Lets look at my calendar. There are two challenge days, one tomorrow and one in two weeks. I can manage that. Both are just day trips. I've been really happy to discover that Fresh Choice has gluten free options on their menu. How awesome is that? So, I can stop and eat there and be ok. yippee! My workout days off will need to be on Mondays. Thats easy to accommodate too. I'm guessing that its safe to go back on the road soon. No one has seen the mountain lion in a couple of weeks. I will take my cel phone and baton for safety. I will not run in the dark at all.

This next month exercise rotation is designed to learn all of my new STS Cardio discs and to get my cardio back up:

Wk Dec. 27- Jan 2: 4DS
Wk Jan 3-9
Sunday: Yoga,
Monday: off
Tuesday: 4DS HIS
Wednesday: 4DS BC
Thursday: 4DS LIS
Friday: 4DS KB
Saturday: off

Wk Jan 10-16
Sunday: HIIT 1, Yoga
Monday: off (travel to Palo Alto to Stanford)
Tuesday: Cardio Core Circuit
Wednesday: Jog Steady State 30 min. Yoga
Thursday: MMA Kick Box
Friday: Jog Steady State 30 min. Yoga
Saturday: Step Athletic

Wk Jan 17-22
Sunday: HIIT 2, Yoga
Monday: off
Tuesday: Circuit Blast
Wednesday: Jog Steady State 45 min. Yoga
Thursday: MMA Boxing
Friday: Jog Steady State 45 min. Yoga
Saturday: Step Rhythmic

Wk Jan 24-30:
Sunday: HIIT 3, Yoga
Monday: off
Tuesday: Cardio Core Circuit
Wednesday: jog Steady State 60 min. Yoga
Thursday: MMA Fusion
Friday: Jog Steady State 60 min. Yoga
Saturday: Step Athletic