Must lose inches (ckd diet plan).

[jessie]

Hello everyone!
Well I have been quite the lurker of this forum for a while and have gathered a lot of info on the keto diets and looked at recomended meals and such. I started my CKD today and feel like I have quite a lot of work ahead of me.

I am 5'8 and female.
Measurements:
Waist: 32 inches --------- Goal : 26 inches
Hips: 35 inches
Thigh: 19 inches

I only really want to lose the fat from my waist.

My Workout Today:
I did 45 minutes of LISS on the treadmill: 3.5 mph at a 4.5 incline.
I also did speed intervals on the stepper for 20 minutes.

Meal Plan:
Breakfast:
2 hard boiled eggs

Snack:
45g of whey protein + instant coffee + water

Lunch:
Chicken Breast + bbq sauce + cucumber (about 1 cup sliced) + 1 tbsp of olive oil

Dinner:
Steak + bbq sauce + mixed green salad (1-2 cups) + 1 tbsp of apple cider vinegar + 2 tbsp of olive oil

Snack:
45 g of whey isolate + 2 tbsp of peanut butter + water

1, 350 calories
(carbs/fat/protein)
17g / 84g / 139 g

[ubcpower]

Hello everyone!
Well I have been quite the lurker of this forum for a while and have gathered a lot of info on the keto diets and looked at recomended meals and such. I started my CKD today and feel like I have quite a lot of work ahead of me.

I am 5'8 and female.
Measurements:
Waist: 32 inches --------- Goal : 26 inches
Hips: 35 inches
Thigh: 19 inches

I only really want to lose the fat from my waist.

My Workout Today:
I did 45 minutes of LISS on the treadmill: 3.5 mph at a 4.5 incline.
I also did speed intervals on the stepper for 20 minutes.

Meal Plan:
Breakfast:
2 hard boiled eggs

Snack:
45g of whey protein + instant coffee + water

Lunch:
Chicken Breast + bbq sauce + cucumber (about 1 cup sliced) + 1 tbsp of olive oil

Dinner:
Steak + bbq sauce + mixed green salad (1-2 cups) + 1 tbsp of apple cider vinegar + 2 tbsp of olive oil

Snack:
45 g of whey isolate + 2 tbsp of peanut butter + water

1, 350 calories
(carbs/fat/protein)
17g / 84g / 139 g

First of all, you cant spot reduce fat "just from your waist."
Second, i dont like your diet at all. The macro's are not evenly balanced..for example: breakfast 2 hard boiled eggs = 12 grams protein total? And you must weigh your steak....etc....your efa's are also all over the map....
i would suggest trying Palumbo's keto diet for a female. adjust macro's according to bodyweight....here you go
Oh and Ps. lose the BBQ Sauce and use soya or 0 Cal/0Carb spices instead.

For a 130lb+ Female



MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)

MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar

MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites

**** You should have a cheat meal once per week (in place of meal #5) after 14 straight days on the diet

[jessie]

First of all, you cant spot reduce fat "just from your waist."
Second, i dont like your diet at all. The macro's are not evenly balanced..for example: breakfast 2 hard boiled eggs = 12 grams protein total? And you must weigh your steak....etc....your efa's are also all over the map....
i would suggest trying Palumbo's keto diet for a female. adjust macro's according to bodyweight....here you go
Oh and Ps. lose the BBQ Sauce and use soya or 0 Cal/0Carb spices instead.

For a 130lb+ Female



MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites

MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter

MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)

MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar

MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites

**** You should have a cheat meal once per week (in place of meal #5) after 14 straight days on the diet


Hi, well I do realize that I cannot spot reduce but my body is very thin. My waist is the first place I ever gain weight and seems to be the last. The bbq sauce I use has 1g of carbs and 5g of fat for 2 tbsp. It is a "piri piri barbeque sauce" by presidents choice.

I know I should not just be eating 2 eggs but I can't seem to stomach those egg whites. I realize diets are not suppose to be fun or taste amazing but blechhh. Could I just drink raw egg whites if it comes in that carton? It would be a lot easier than having to eat 6 of them haha??
THanks for your help !

[Socially_Inept]

I just ran a CKD for 11 weeks, results were excellent. if i can give you any advice just from looking at your diet plan, I'd say to up the essential fats. I found that by spreading them out throughout the day and getting a decent amount of calories from them I had no problems controlling my appetite. As well, when running a low carb diet MCTs (Medium Chain Triglycerides) are great for your energy levels.

also are you doing any weight training? The carb depletion workouts timed right before and after your carb refeeds are what make this diet work.

[Houstonbc]

Hey you can drink the egg whites if you want or you can scrap the egg meal all together as all the meals in the palumbo diet are interchangeable.

[ubcpower]

Hey you can drink the egg whites if you want or you can scrap the egg meal all together as all the meals in the palumbo diet are interchangeable.

x2

[jessie]

Okay, thanks guys ! I think I may as well give drinking the egg whites a shot and if I really hate it I can change it up. Today I ran out of my GNC protein powder and I really can't afford their prices anymore. I am a broke student haha. I went to Cosco and they had their Kaizen whey protein and it was 10 dollars off $44.99 for 4.4lb tub. I bought vanilla ice cream- not too sure how it will taste. It has 35g of protein for 1 scoop, 1g of carbs, 0.3 g of fat and 150 calories. I'm sure I will get what I paid for taste wise but I' am not too picky.
This morning I did an am workout - LISS for 45 mintues and 1 hour of weight training. This morning I had the 2 eggs but I didn't have any eggs left for my egg whites(fortunately:P) so I substituted it for a whey protein shake and water. I bought liquid egg whites today though so I will definitely start including them in my meal plan as of tomorow.

Food intake (carbs/fats/protein):
1419 calories/ 20g / 62g / 194g!

I think my protein intake is wayyy too high today because of that shake I had instead of the egg whites, or maybe it is supposed to be that high! Hopefully I will get the hang of things soon.

[jessie]

I just ran a CKD for 11 weeks, results were excellent. if i can give you any advice just from looking at your diet plan, I'd say to up the essential fats. I found that by spreading them out throughout the day and getting a decent amount of calories from them I had no problems controlling my appetite. As well, when running a low carb diet MCTs (Medium Chain Triglycerides) are great for your energy levels.

also are you doing any weight training? The carb depletion workouts timed right before and after your carb refeeds are what make this diet work.


Hey, thanks for the advice, I will definitely keep that in mind. I am doing weight training 3x a week and LISS for 45 minutes in the morning. I also do spin classes randomly during the week, and I know it is HIIT, but I just try and go at my own pace and my own resistance to keep a low heartrate.

[Praetorian]

The Palumbo diet works great....nice post ubc. One word of advice though do NOT use MCT oil while running a keto diet. You want to use as much bodyfat as possible for fuel...MCT's if added will be used as fuel instead because they are not stored...not good. You can use extra virgin olive oil, macadamian nut oil and fish oil. Most females running the P diet start on a two and one plan...meaning two days pro/fat and one day pro/veg.
P

[Socially_Inept]

Hey, thanks for the advice, I will definitely keep that in mind. I am doing weight training 3x a week and LISS for 45 minutes in the morning. I also do spin classes randomly during the week, and I know it is HIIT, but I just try and go at my own pace and my own resistance to keep a low heartrate.
are you doing the CKD specific workouts? like the full body depletion workout before the carb up, etc

i have lyle mcdonald's e-book "The Ketogenic Diet" if you want to take a gander at it, has some good guidelines

[Socially_Inept]

The Palumbo diet works great....nice post ubc. One word of advice though do NOT use MCT oil while running a keto diet. You want to use as much bodyfat as possible for fuel...MCT's if added will be used as fuel instead because they are not stored...not good. You can use extra virgin olive oil, macadamian nut oil and fish oil. Most females running the P diet start on a two and one plan...meaning two days pro/fat and one day pro/veg.
P
wouldn't any fat consumed during a keto diet be converted to ketones before your stored bodyfat? whether it be MCTs, olive oil, fish oil, or what have you.

For myself, I need a high ratio of fat, around in the 60% range, to establish ketosis quickly enough for the CKD diet to be worthwhile, and as long as proper ratios and amounts of calories are maintained I don't see the harm in getting some of your fats from MCTs for an added energy boost.

[jessie]

The Palumbo diet works great....nice post ubc. One word of advice though do NOT use MCT oil while running a keto diet. You want to use as much bodyfat as possible for fuel...MCT's if added will be used as fuel instead because they are not stored...not good. You can use extra virgin olive oil, macadamian nut oil and fish oil. Most females running the P diet start on a two and one plan...meaning two days pro/fat and one day pro/veg.
P

Okay that is also good to know. Wow you guys really know your stuff, thanks!


are you doing the CKD specific workouts? like the full body depletion workout before the carb up, etc

i have lyle mcdonald's e-book "The Ketogenic Diet" if you want to take a gander at it, has some good guidelines

I am not doing the specific workout. I will be doing the full body depletion workout but since I only do weights 3x a week- I do the full body workout each time. The e-book would be great. I'm trying to gather as much information as I can !

[Socially_Inept]

Hey, thanks for the advice, I will definitely keep that in mind. I am doing weight training 3x a week and LISS for 45 minutes in the morning. I also do spin classes randomly during the week, and I know it is HIIT, but I just try and go at my own pace and my own resistance to keep a low heartrate.


Okay that is also good to know. Wow you guys really know your stuff, thanks!



I am not doing the specific workout. I will be doing the full body depletion workout but since I only do weights 3x a week- I do the full body workout each time. The e-book would be great. I'm trying to gather as much information as I can !



http://www.yousendit.com/download/dVlyeW45NmN6NEtGa1E9PQ

there it is, can get a little long winded and overly scientific at times but it has some great guidelines in it. a full body workout 3x a week would be a little rough, when i was doing the CKD my split looked like this:

Mon - Chest/Back/Shoulders
Tues - Legs/Arms/Abs
Wed-Fri - Cardio whenever possible
Sat - Full body depletion

I was usually in full blown ketosis by tuesday night or wednesday morning at the latest with those workouts. That isn't the exact split advocated by Duchaine or Mcdonald but it can always be tweaked based on what works for you, your body and your schedule. That just happens ot be what worked best for me.

[Felinecougar]

Hi there..and welcome.:welc

I see the men of the board have done much more for you then I could have because i have never done a CKD diet before.

Can you speed up your cardio on the treadmill? Get up to 4mp or 4.2. This is what I do most nights after weights for 30 min. Then when that gets easy try some intervals of 4.4 for 1 min and walk at 4pm for another min. Just vary it some.

I'm in love with Zumba classes and have never been able to sweat before them. I'm dripping buckets during that class. Alot of fun.

Scramble your eggs and egg whites and you won't know they are in there.

Are you on birth control pills? A study just came out that said women on them have higher cortisol levels and gain less lean muscle mass when doing a 3 day whole body routine. After 10 yrs or so the cortisol can add to the waist line.

[jessie]

Hi there..and welcome.:welc

I see the men of the board have done much more for you then I could have because i have never done a CKD diet before.

Can you speed up your cardio on the treadmill? Get up to 4mp or 4.2. This is what I do most nights after weights for 30 min. Then when that gets easy try some intervals of 4.4 for 1 min and walk at 4pm for another min. Just vary it some.

I'm in love with Zumba classes and have never been able to sweat before them. I'm dripping buckets during that class. Alot of fun.

Scramble your eggs and egg whites and you won't know they are in there.

Are you on birth control pills? A study just came out that said women on them have higher cortisol levels and gain less lean muscle mass when doing a 3 day whole body routine. After 10 yrs or so the cortisol can add to the waist line.

I'm loving these quick replies haha! Thanks for the welcome. I did not speed up my cardio because I thought my heartrate had to stay below a certain point so I have jut been keeping it at 3.5. I am not on birth control- too many side effects. I gained after high school when I stopped playing sports. Typical.

[jessie]

Food intake (carbs/fat/protein):
1273 calories/ 19g /53g/177g

Exercise:
AM- 40 minutes treadmill 4.5 incline- 3.5mph
PM- 30 minutes bike followed by full body weight training session

And yes I had the egg whites! Tasted nasty but I would much rather drink it than eat it to be honest. I;m thinking it might get a little expensive since 1 carton is like 2 dollars but whatever.
I waas pretty hungry feeling today but Im sure I will get over that. Tomorow I will switch my meal plan to:
1. 2 eggs with 6 egg whites
2. whey protein
3. 6 ounce of chicken breast with 1 cup of cucumber
4. 6 ounce of salmon with grean salad + tbsp mustard+ 1 tbspvinegar
5. whey protein.

I have a big bbq to go to Wednesday and they are serving beef sauasages! Hoping I can sub that in for my meal 4. If not - I can figure it out :) Bring some food in tupperware or something.

[jessie]

Food Intake(carbs/fat/protein):
1158 calories/19g/41g/173g

1. 2 large eggs + 40g whey protein
2. 2 large eggs + 1 cup cucumber
3. 40g wp + 1 tbsp natty pb
4. 6 onces steak + 2 cup of green salad + 1 tbsp apple cider vinegar + 1 tbsp mustard
5. 40g wp + 1 tbsp natty pb

I know I am supposed to have chicken breast- but turns out it didn't defrost on time, I had no tuna and I just had deli meat ( a big no no), so I thought the best thing I could do was have eggs again. Maybe that is why my caloric intake was so low today ugh, I hate when that happens.

Exercise
PM: 45 minutes on treadmill 3.5bpm at 5.5 incline.


The Kaizen protein I use actually mixes REALLY WELL- way better than the GNC I had, and the vanilla tastes pretty decent in water not watered down. The only problem is that its very sweet tasting but nothing big.

[St]

You will need at least 6-8 meals a day,every 3 hours max.If you need chicken just go to Farm Boy,they have hot chicken ready all the time for 9.99
Also you need a little more cals,min 1500-1600.I'm at about 1800 right now,depends how much fat i take in.When my fat is to low, then i want to eat carbs not good.

[jessie]

You will need at least 6-8 meals a day,every 3 hours max.If you need chicken just go to Farm Boy,they have hot chicken ready all the time for 9.99
Also you need a little more cals,min 1500-1600.I'm at about 1800 right now,depends how much fat i take in.When my fat is to low, then i want to eat carbs not good.


I have been using the Palumbo diet for females as a resource and their are onyl 5 meals listed. What extra meal would I add- a shake in between meal 3 and 4 to up the calories ?

Diet #1

Meal #1 - 12 egg whites
Meal #2 - 40g whey protein
Meal #3 - 6oz chicken with 1-cup asparagus or green beans
Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
Meal #5 - 35g whey protein or 12 egg whites


Diet #2

Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white


Thanks for your help!

[natenator]

You will need at least 6-8 meals a day,every 3 hours max.If you need chicken just go to Farm Boy,they have hot chicken ready all the time for 9.99
Also you need a little more cals,min 1500-1600.I'm at about 1800 right now,depends how much fat i take in.When my fat is to low, then i want to eat carbs not good.
Not sure they have farm boy all over dude. Just us Ottawa peeps. Nothing in the Tdot area that's for sure.

[jessie]

Food in: (carbs/fat/protein)

1337 calories/ 21g/51g/197g

1. 10 egg whites
2. 40g whey protein + 1 tbsp natty pb
3. 7ounces of chicken breast + 1/4 cup of almonds
4. 5 ounces chicken breast + 1 tbsp olive oil + 1 tbsp apple cider vinegar + 1 cup of green salad
5. 40g whey protein + 1 tbsp natty pb


Really high on the protein today which I don;t think is good. Prob the xtra ounce of chicken breast or something.

Exercise:
AM: 45 minutes cardio on treadmill at 3.5mph and 5.5 incline

[jessie]

Food in (carbs/fat/protein):
1298 calories/19g /54 g/ 180 g

Exercise:
PM:20 minutes LISS cardio (I know not enough time (N))
1 hr full body weight training workout

Felt really good today, I know I did not get enough cardio in but I will tomorow morning! Im nervous to measure my waist and have been holding off on it because I don't want to be discourage even though its been like 5 days. I'm going to hold off until next week to check to see if their are any improvements.
Anyways going to go watch some Hell's Kitchen haha.

[natenator]

Food in (carbs/fat/protein):
1298 calories/19g /54 g/ 180 g

Exercise:
PM:20 minutes LISS cardio (I know not enough time (N))
1 hr full body weight training workout

Felt really good today, I know I did not get enough cardio in but I will tomorow morning! Im nervous to measure my waist and have been holding off on it because I don't want to be discourage even though its been like 5 days. I'm going to hold off until next week to check to see if their are any improvements.
Anyways going to go watch some Hell's Kitchen haha.
progress takes time. Rome wasn't built in a day :)

The key to success in this game is to be consistent. A week or 2 isn't going to get the job done. You didn't put the weight on overnight so you cannot expect to take it off overnight :)

[jessie]

progress takes time. Rome wasn't built in a day :)

The key to success in this game is to be consistent. A week or 2 isn't going to get the job done. You didn't put the weight on overnight so you cannot expect to take it off overnight :)

Haha very very wise words and very true! I will continue to work hard!

[jessie]

BTW does anybody know of a good fiber capsule I could take?
I had some fiber powder from GNC, had it once and almost puked. It tasted like complete crap and when I tried to mix it with my whey protein it was nasty.

[natenator]

BTW does anybody know of a good fiber capsule I could take?
I had some fiber powder from GNC, had it once and almost puked. It tasted like complete crap and when I tried to mix it with my whey protein it was nasty.
fiberlyze. Mahybe Praetorian can chime in....

It's all I'll use now.

[Socially_Inept]

when im low carbing i take this stuff called "Benefiber" which i get from the supermarket

it's not a capsule, its a powder, but it has absolutely no taste/texture. you have to take quite a few capsules to equal the amount of fiber in a teaspoon of the powder.

[ubcpower]

i take sugar free metamucil orange flavour, not bad for taste

[St]

I have been using the Palumbo diet for females as a resource and their are onyl 5 meals listed. What extra meal would I add- a shake in between meal 3 and 4 to up the calories ?

Diet #1

Meal #1 - 12 egg whites
Meal #2 - 40g whey protein
Meal #3 - 6oz chicken with 1-cup asparagus or green beans
Meal #4 - 6oz white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
Meal #5 - 35g whey protein or 12 egg whites


Diet #2

Meal #1 - 2 whole (omega-3) eggs with 6 egg whites
Meal #2 - 35g whey protein with 1 tablespoon all natural peanut butter
Meal #3 - 6oz chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
Meal #4 - 6oz salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
Meal #5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white


Thanks for your help!


I like Diet # 2.

[jessie]

fiberlyze. Mahybe Praetorian can chime in....

It's all I'll use now.


when im low carbing i take this stuff called "Benefiber" which i get from the supermarket

it's not a capsule, its a powder, but it has absolutely no taste/texture. you have to take quite a few capsules to equal the amount of fiber in a teaspoon of the powder.

Thanks guys! They all sound good- I definitely need to go buy some fiber powder tomorow.


I like Diet # 2.

I heard that I should only follow the pro/fat and pro/veg day 1 day 2 thing once I hit a plateau, so Diet #2 has been the one I have been using :).

[jessie]

Food in(carbs/fat/protein):
1313 calories/19g/54g/181g

Exercise:
AM: 50 minutes LISS on treadmill and spin bike
PM: 45 minutes LISS and abs

I did quite a bit of cardio today AND I lost my iPod which sucked....so I was pretty bored in the gym but oh well.

[jessie]

Food In(carbs/fat/protein)
1,353 calories /19g/ 56g/ 191g

I didn't have time to go to the gym today and it poured outside - so I did no exercise (N). So I guess this is my rest day.
I'm looking very forward to next weeks cheat meal.

[Socially_Inept]

good to see youre sticking with it pretty well, keep it up!

[jessie]

before i do my log later today
I would just like to say I measured myself and here are the resultsssss after 1 week....drumrollll

Waist: 31 inches
Hips: 35 inches
Thigh: 18.5 inches.

I went down 1 INCH IN MY WAIST WOOOOOOOOOHOOO. Im so happy :) I can't really tell, my clothes fit a little looser but seeing it on the tape measure felt good. MY thighs are already small and I lost another .5 on them - hopefully I do not lose much more or I will look realllllyy unproportionate.
I will do my log later, going to hit the gym!

[jessie]

Food in: (carbs/fat/protein)
1,376 calories/ 18g/ 65g/ 179g

Exercise:
AM: 45 minutes of spin class.

So I can't make any of my weight training classes for the rest of this week - so I decided that while I do cardio in the morning I will also do a 3 day split.
Monday: Chest and Tricep + abs
bench press
incline dumbell press
dumbell fly's
tricep pushdown
skull crushers
dips
abs

Wednesday: Back and Biceps+ abs
Lat pulldown
cable rows
dumbell rows
bicep curl
sitting dumbell curl
incline dumbell
abs

Friday:Legs + shoulders + abs
military press
upright row
arnold dumbell press
squat
lunges
calf raise
abs

I would do 3 sets of each and 8 - 12 reps... how does that look?

[Houstonbc]

looks like you did your homework, that is a good split

[countrychic]

good job Jessie, you are doing great!!

[macka]

Jesse,

Hi and welcome, its good to see you getting into the swing of things. I find when I am dieing for carbs, I eat a bunch of broccoli with some flavoured olive oil misted on.

[jessie]

Food In (Carbs/Fat/Protein):
1,426 calories/ 24g/ 61g/ 197 g

Exercise:
AM: I worked my chest and triceps- but I did them at pretty light weights so I didn;t hit muscular fatigue because Im not sure what exact weight I can hit yet without hurting myself.

I also did 25 minutes of spin class- pretty intense.


Thanks for the support everyone!

[jessie]

death in the family- cauasing me to not care about my diet. from like thursday to today (sunday). hit me pretty hard and the rest of my family but not eating right has just made me feel even worse than any betteer so i am going to go back to my diet starting tomorow. im pretty much back to swuare one and like 2 weeks of hard work is in the drain. im the one who decided to become careless though and use the death as an excuse to let go.
i will do the dreadful measurements tomorow and in tthe morning do my cardio and my chest/tricesp.
my goal is to go down to 30 inches in two weeks because im assuming my waist went up to about 33 inches just from these 4 days. im going to work really hard, harder than usual and hope to see the results that i want.

;(;(;(

[Socially_Inept]

first off im really sorry for your loss, its unfortunate that these things happen. it was completely out of your control though, and those 2 weeks didnt go down the drain because of a few days off. to put it in perspective, in the course of those 4 days you would have to eat 3500 calories over and above your maintenance calories to gain 1lb of fat which is hard to do. really theres no point in beating yourself up, just gotta pick up where you left off and keep going and think long-term

[jessie]

hey, thanks for the support! i wouldnt doubt not gaining weight considering booze was involved on those days. im just glad im back on track and i felt really good today!
Food in (carbs/fat/protein)
1,316 calories/ 20g/ 56g/ 179g

Exercise:
AM - 30 minutes on the spin bike
chest/tricep workout (only takes about 30 - 40 minutes).

Measurements.
Waist - 32 inches.
Thigh- 19 inches
Hips- 35 inches

Went back up in the waist but I'm planning on working reallly really hard these next few weeks or however long it takes. My current goal is to get my waist down to 30 inches in the next two weeks so lets see if I can do it :).. I know I can though;). Eventually I want to get to 26 inches on my waist :)!

[jessie]

Food in
1430 calories/ 20g/ 66g/ 183g

Exercise :
PM WORKOUT: back/biceps
60 minutes of LISS.

Today I also felt pretty good, other than the fact that cardio was the most boring thing of life. I looked at the clock every two seconds so next time I need to find something to entertain me... ellen degeneres was just not doing it for me today..

[jessie]

DAY 3
Food In:(carb/fat/protein)
1,428cal/ 18g/ 64g/ 195g

Excercise:
60 minutes of cardio LISS

DAY 4
Food In: (carbs/fat/protein)
1,367 cals/ 24g/ 65g/ 165g

Exercise In:
Legs and Shoulder split

DAY 5 + 6 _ 7
Food In: (carbs/fat/protein)

Exercise in:
NONE .. i know im bad:( I was so busy. No excuse though. Will post measurements of first week later.

[jessie]

Measurements
Hips: 35 inches
THighs: 19 inches
Waist: 30.5 inches

Im really excited that i lost 1.5 inches on my waist in a week. This week I will work even harder and really stick to my gym scheduale so that I can get max results. 4.5 more inches on the wasist to go till I reach my goal!!!!
I love this diet, it is very easy to stick to and I get no cravings what so ever.
I love you Dave Palumbo. ;)

[Socially_Inept]

congrats on getting back on track so quick and the good results

[jessie]

congrats on getting back on track so quick and the good results

thanks how are you doing on your diet?!

[jessie]

fooood (carb/fat/protein)
1,421 cals/ 20g/ 58g/ 196g

Exercise
PM:
chest and triceps (forgot to do dumbell flys)
45 minutes LISS

[macka]

jessie,

sorry to hear about your loss. Now instead of beating yourself up, get back into the diet and go from here. No sense in beating yourself up over this.

[jessie]

jessie,

sorry to hear about your loss. Now instead of beating yourself up, get back into the diet and go from here. No sense in beating yourself up over this.

Thanks you! and I am back on track !!!

Day Nine
Food in (carbs/fat/protein)
1,371 calories/ 21g/ 59g/ 187g

Exercise
AM: 45 minutes of LISS
PM: Back and biceps + ABS

---------------

Day Ten
Food in (carbs/fat/protein)
1,411 calories/ 20g/ 60g/ 196g

Exercise
AM: 60 minutes of LISS
PM: Legs and shoulders

[Houstonbc]

good job jessie, you should do pictures every couple weeks to keep yourself motivated and you will be able to visually see the gains you're making. I find this helps alot.

[Socially_Inept]

thanks how are you doing on your diet?!
Going alot better then I thought it would be, Im on week 3 and already have a noticable change in body composition with no problems with hunger or cravings. life is good!

[jessie]

good job jessie, you should do pictures every couple weeks to keep yourself motivated and you will be able to visually see the gains you're making. I find this helps alot.

goood idea, will remember to do that!

Day 11

Fooodd (carbs/fat/protein)
1,246 cals/ 20g/ 58g/ 161g

Exercisee
AM: 60 minutes of LISS on the bike
PM: chest/tricep + abs

Gooood day today- tomorow will be my cheat meal before bed so right now Im trying to plan on where I should eat after work :)
any suggestions?..

[countrychic]

:) you have a pm.

[jessie]

Yesterday was amazing :) My cheast meal consisted of a burger, chocolate and icecream yum yum yum.

TOday I am back on track. I woke up at around 1pm so I only ate 4 meals instead of 5 since I woke up so late.
Foood (carbs/fat/protein)
1,069 calories/ 20g/ 43g/ 149g

Exercise
AM workout (well afternoon) - back/tricep + abs
55 minutos of cardio

[jessie]

foood (carbs/fat/protein)
1,3400calories/ 24g/ 66g/ 155g

exercise
AM: legs/shoulders

[jessie]

Weeek 2 measurement

Hips- stayed the same
Thighs- stayed the same
Waist: 32 INCHES/?!!>l<mkaksjkjakSJKA!?!?!?!/
wtf?
up 1.5 inches? is this normal?

[jessie]

foood (carbs/fat/protein)
1,543cal/ 17 g/ 80g/ 189g

Rest day today so no workout :).
The measurements this week sucked but it just makes me want to work that much harder. I can feel a transformation in my body and that is all that matters.

[jessie]

Fooood (carbs/fat/protein)
1,564 cal/ 27g/ 81g/ 177g

exercise
AM- 45 minutes of LISS

[jessie]

foooooood:(carbs/fat/protein)

1,348 calories/ 36g/ 74g/ 130g

exercise:
PM - 50 minutes of LISS
and leg workout.


I have not been doing good this week workout wise- so I am not expecting to see results this week but that is my fault. I will work my ass of th rst of the week to make up for my slacking.

[Houstonbc]

remember consistency is the key to your success....

[wolverine]

Hey Jessie;

Day 17 and doing good by the sounds of it but also sounds like your a little discouraged, keep it up girlie, dieting sucks but it's 90 % of the end result in my opinion. Try not to base too much emphasis on measurements this early in the diet or you will really start to get down, rather go by how clothes start fitting better, how you look in the mirror, how you feel!!! Take some pictures in your undies or a bikini and use them as a guideline, you will notice huge differences in area's of your body you may not be measuring. I've started a log aswell, check it out, I've posted some pics there that are far from pretty but wait and see in a few months how different I will look.

Keep your head high!
best of luck
Wolvy

[jessie]

fooood: (carbs/fat/protein)
1,284cal/ 31g /61g/ 152g

exercise
AM - 45 minutes of LISS cardio
PM- chest/triceps

[jessie]

sooo friday was my cheat meal- consisted of a lot of boozee and some rough meal choices hahaha.
anyways i think i overdid myslef so im going to skip this weeks cheat.

anywhoo
SATURDAY food:
1,048 cal/20g/ 42g/ 141g

EXERCISE:
AM- 30 minutes LISS on treadmill and upper body split
DONT LAUGH AT MY WEAK UPPER BODY:
:)
Strength Training (sets/reps/weight)
Bench Press, Barbell 3 15 24
Incline Bench Press 3 15 24
Barbell Row, Bent-over 3 15 24
Lat Pulldown 3 15 60
Barbell Military Press 3 15 14
Upright Row 3 15 18
Triceps Extension 3 15 20
Biceps Curl 3 15 20
Shoulder Shrug 3 15 40

SUNDAY
FOOOOOD: 1,217 cal/19g/ 66g/ 135g

EXERCISE:
AM- 30 minutes LISS on treadmill
LOWER BODY SPLIT
dont laugh at my weak lower body either please and thank ya.

Strength Training )sets/rep/weight)
Leg Curls 3 15 50
Leg Extension 3 15 60
Standing Calf Raises 3 15 80
Leg Press 3 15 130

MONDAYY
FOOD:
1,397 calories/ 20g/ 89g /128g

EXERCISE:
AM - 1 hour LISS

[jessie]

TUESSDAY

FOOOOOOOOOOOD:
1,240cals/ 18g/ 80g/ 117g
EXERCISE:
PM:
Strength Training (sets/reps/weights)
Upright Row 3 15 20
Barbell Row, Bent-over 3 15 30
Bench Press, Barbell 3 15 30
Biceps Curl 3 15 30
Incline Bench Press 3 15 30
Lat Pulldown 3 15 60
30 minutes of LISS on treadmill


today my mom was diagnosed with cancer for a second time so its been rough... everything will be better though so just gots to keepmy head up.

[jessie]

WOW.
It feels amazing to be back on this website as it has almost been two years. After that last post my life became a whirlwind with the passing of my mom. I had a funeral to plan, an estate to take care of, custody to deal with, selling a house.. you get the picture. The good news is...it' s a New Year, I am blessed with a healthy and beautiful family...I am settled in my new place and finally have time to take care of myself. I am so serious, motivated and dedicated to becoming my best self... because I deserve it. Mind over matter.
I will be restarting the Dave Palumbo diet plan for females. I remember how difficult the first week was, but after I broke through it, I felt amazing. I remember after week 2, I lost my sugar cravings.
This was my first time taking my measurements in about two years... here goes:

Waist: 34 inches (tear... my goal is still 26 inches)
Thigh: 21 inches
Hips: 37 inches

I am excited to be back on my journey, and I love this forum because of the added support. Can't wait till I hit my twelve week mark and I will be updating my measurements every 2 weeks.
Much Love XO

[69challenger]

Sorry to hear about your loss. Glad to see you focused once again....I'll be following along here:)

[jessie]

Sorry to hear about your loss. Glad to see you focused once again....I'll be following along here:)

Thanks! That's very sweet.
My first day went well. Friday is my lucky day off where I get to be lazy and sleep in. Unfortunately sleeping in cut short the amount of meals I got in my day. WIth 3 hour gaps between meals I was only able to fit in 3.
Anways.....

Exercise
30 minutes of LISS on the treadmill.
Speed: 3.5 Incline: 0

Food ( cals/carb/fat/protein)
528 calories/22g/19g/51g

Tomorrow I will be waking up nice and early, so there will not be a problem with getting in my 5 meals.
XO

[jessie]

Hey guys- I have been super busy but basically I have been sticking to my plan and I already see change in my body.
I decided to get a personal trainer to keep me consistent and accountable. He measured me the first day we met which was about a week ago and - my measurements were way off. Im bigger than I thought. He took my bodyfat percentage and it is in the 30 percent range which was a huge eye opener.
I will post my before and updated measurements whenever he measures me!
Hope you all have a wonderful week
XO