Body Fat Loss Contest – Weeks 1 & 2

June 3, 2013

I’m two weeks into my three-month body fat loss contest at this point, and it’s gone pretty well so far in terms of diet and exercise. (I’ve only lost one pound, but I kind of expected that things would start slowly for me.)  The food modifications haven’t really been that big a deal, aside from having to quash the occasional flash of ‘Hey, I should stop for gelato!’ as I drive past the Glacier Ice Cream near my house. I think my week of eating real food was a good warm-up.  With a few exceptions I’ve had pretty much no refined sugars, no refined flour, and no nutritionally devoid foods. My worst offenses have been five Diet Cokes in the past two weeks, the awesome tasting protein bars I discovered, and half a slice of vegan carrot cake the night we went out to dinner at Leaf.

And yet I really don’t feel I’m missing much. I have rediscovered how pleasurable a whole food ites can be when it is fresh and there isn’t much else to detract from it. A cup of organic blueberries, a third of a cup of All Bran Buds and a cup of fat-free Greek yogurt makes a really tasty breakfast. I remember now why I love bulgur wheat so much – it’s got such a great nutty flavor and is actually pretty satisfying. Mixed with some shredded chicken breast, or an ounce and a half of avocado, it’s really quite awesome for lunch. My dinners really didn’t change much, as I’ve always tended to make dishes with a large amount of vegetables, and nothing refined or processed. But gone are the low-fat ice cream sandwiches, low-fat high fiber bagels made with a ton of additives, cinnamon toast cereal (even though its organic, I’m not sure it’s really a positive nutritional item), and even bits of chocolate bars (I still get some chocolate from my protein bars). And what I’ve found really interesting is, now that I’m not eating as much sweet stuff, that Yoskos honey and blueberry yogurt that I always thought was too sour tastes SWEET!

A couple of differences I have introduced to my diet is more fat (I was probably hovering between 10% and 15% of calories from fat – now I’m aiming for closer to 20%), as well as a lot more protein. I’m finding a lot of references to over 100 grams of protein per day for a woman my size trying to build muscle, but that tends to be about 40% of my calories (which seem to average between 1500 and 1700), which is just a bit higher than I’d like it to be. So I’m still working on balancing that. CORRECTION: I had somehow gotten it into my head that a gram of protein was 7 calories, when it is in fact 4 calories. So 100 grams of protein actually turns out to be about 23% of my calories. Which I am just fine with. My fruit and vegetable count is way up (about 8 servings a day, which is fine by me!), but my grains are down to around 4, which I’d really like to increase a bit by taking the protein down a tad. So I’m still trying to balance things nutritionally. I’ve included lists of the foods I’ve been eating for the past two weeks, organized by type, at the end of this post.

Workout-wise, I went back to the rec center and got a 40-punch pass so I could start lifting more serious weights. While I was there I sampled some of the new cardio machines, and remembered why I used to work out at the gym before I had a bad bout of tendonitis in my knee. I can burn a lot more calories in a much larger variety of ways at the gym than I can at home or just through walking. So I’ve been doing interval training (40-60 seconds all-out then 80-120 seconds at an easy pace, repeated 5-7 times), plus some extra more steadily-paced cardio. I had a bit of a setback on my upper body weight lifting when I neglected to notice that the assisted pull-up machine was set on zero pounds instead of 76 pounds, as it was the first time I used it. I ended up pretty much taking my full weight with some torque on my right shoulder in a failed attempt at a triceps dip. It hurt worse every day for four days, but I resolved the issue a bit by making an appointment with an orthopedist. (Not actually going to the appointment, just making it, and then riding the ‘things always get better as soon as you make an appointment to see a doctor after agonizing over whether to make one or not’ phenomenon.) So it’s still a tad bit wonky, but I took 10 days off, and it seems fairly usable again as long as I avoid some specific exercises. My goal with lifting is to do full-body workouts that will focus on the largest muscle groups, since that’s where a person can make the most gains. This weekend I finally felt brave enough to try weighted squats without the Smith Machine (using an 18 lb body bar), and discovered, much to my surprise, that I’m not as bad as I thought I would be. And I finally gave in and decided I would add lunges to my workouts. (I really hate lunges.)

Fruits & Vegetables
Blueberries
Acorn Squash
Apples
Arugula
Bananas
Bell Pepper
Bing Cherries
Blackberries
Broccoli
Carrots
Grapefruit
Green Beans
Kale
Mango
Nectarines
Onion
Romaine
Spinach
Strawberries
Tomato Sauce
Tomatoes

Protein
Antelope
Barramundi (fish)
Chicken Breast
Clams
Eggs (Duck, Chicken)
Fat Free Greek Yogurt
Low fat Cheddar Cheese
Neufchatel Cheese
Protein Bars (Pure Protein and Detour Lean Muscle)
Salmon

Grains
All Bran Buds
Bulgur
Flax and Whole Wheat Pasta
Sprouted Grain Bread
Wheetabix (cereal)

Starchy Vegetables
Sweet Potato

Fats
Avocado
Butter (just 1/2 Tbsp for cooking eggs)
Olive Oil
Pistachios

Other
Balsamic Vinegar
Diet Coke (yeah, couldn’t help it)
Erythritol
Garlic
Herbs
Honey (for salad dressing)
Low Sodium Chicken Stock
Mustard
Spices
Salt
Black, Urfa, Aleppo peppers

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3 Responses to “Body Fat Loss Contest – Weeks 1 & 2”


  1. If your rec center has a Body Pump class, I would highly recommend it. It goes through all the major muscle groups like you mentioned, and is way more fun with music. Plus, personally, I know I push myself much harder and do more when I’m in a class setting, with the instructor giving encouragment and reminders about form, then I ever do on my own. You can come to one of my classes in Erie with me some time!


    • Thanks for the recommendation. I checked it out, and it looks like a great class for cardio and muscle endurance. But for gaining muscle mass it’s sounding like muscle endurance (efficiency) isn’t what I need to go for, and could actually hamper muscle gain. I’m all about interval cardio and heavy weights these days. Of course there are about 1,000 different takes on all this, so…


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