Monday, September 2, 2013

Day 1 Back on Medifast 5&1, Complete

Yesterday was my first day back on the Medifast 5&1 Plan after a summer doing the 4-2-1 Plan. I thought it might be tough cutting back my intake, but it wasn't bad at all. It actually gave me more "free" time because I had one less meal to plan and cook. The only thing I missed yesterday was the fruit, but it'll be there when I get to goal. I got my fill over the summer and am okay with cutting it back out to reduce carbs again. Dinner was a favorite of mine: chicken sausage with green peppers, mushrooms, and tomato sauce over spaghetti squash. I walked and I biked, but got off the bike after 5 minutes due to foot pain in the ball of my right foot. Will try different shoes today.

I took my measurements this morning and they sucked. I cannot believe that NOTHING has shrunk since my last measurements in March when I weighed 217 pounds. In fact a few things increased by 1/4-1/2": my hips, arms, calves, and thighs. How is that even possible when I weigh less? Things look and feel so soft and jiggly. Everything is loose. It all squishes down quite a bit ad thus fits into smaller jeans, but when I measure I do not squish the fat down. I guess the severe activity restriction took a toll because I feel super flabby. But I was doing so much walking and swimming over the summer. Well I am not getting any younger and I will be working on shrinking things down and firming them up this month.

That's all for now.

11 comments:

Lori said...

I am surprises about the measurements. I was so sure you'd see a difference. Now, I feel like you'll start seeing both the inches and pounds drop since you are back on the 5&1 plan. Summer is the best time for fresh fruit anyway, so maybe you won't miss it too long.
Lori

Anonymous said...

Muscle weighs more than fat, anyway, so just keep working out and eventually all your numbers will go down. You've done something very few weight loss bloggers ever do by keeping off so much weight for years (60? 70 pounds?) so you already beat the odds. You're my inspiration! I haven't any doubt you will shrink even more this month.

-Anna

Chanelle said...

Hey Lyn,

Unlike Lori, I am not at all surprised about your measurements, and to be totally honest, recently, the overall tone of your posts have pained me. That is only because I am in a pretty similar position; although I am probably closer to underweight for my height, due to my low GH, I also have too much body fat for my frame. And while we both have our different approaches/health issues/mindsets, the bottom line is that, even if you eat perfectly on Medifast or perfectly with whole foods, or low carb or gluten free or on ANY program, you simply cannot achieve the weight/fat loss that you want without all parts of the equation: proper nutrition, weight bearing exercise, and adequate rest. Eating properly is what reduces the number on the scale, but weight training is what ensures that you don't lose muscle and what make your body firm and what helps to abate loose skin.
The thing that annoys me SO MUCH about the exercise industry in America is that men are taught and told that they have to lift heavy and eat as much protein as possible to gain as much muscle as they can and be as big as possible, while women are told not to touch weights, only do cardio, and eat little to nothing. The fact is: that is crap. We all need to be lifting weights to preserve our musculature, help with bone density and to keep our metabolisms working for us and not against us.
Now, plenty of people tell you that you need to up your calories, and while I personally agree, you are going to do what works for you, calorie wise, but I am having a hard time watching you struggle while eating so little AND only biking and not working weight lifting into your routine. It's very low impact and I think it would help you so much if you stuck with it as much as you have committed to Medifast. I truly believe that if/when you focus more on the exercise that is proven to torch calories all day (which is lifting, of course), and to be consistent with it and patient with yourself, AND increase calories enough to add muscle mass, you will see not only changes in your measurements, but in your energy, and hopefully with your pain.

I say all this because I want you to succeed, and I spend most of my time reading the science that proves what I say to be true.

Best,
Chanelle

Lyn said...

Chanelle~

so good to hear from you! I agree with everything you are saying. The only part I really struggle with, of course, is "increase your calories." Not that I think you are wrong, but that I cannot stand to gain more weight on top of what I have already gained. For me, I think I need to really get into a solid exercise routine *before* increasing my calories. I have to stick with it consistently in order to justify a calorie increase. I am getting into that routine this month... right now with the biking, then adding back the weights. I will probably start with just arms/shoulders because I see and feel the results of that very quickly and I like it.

Thanks, as always, for chiming in. I appreciate it.

Deb Willbefree said...

AS far as being bigger, flabbier despite weighing less--Yeah. Me, too. That has been a repeated complaint of mine since this last regain. I weigh 215, but my measurements are closer to what they were at 240.

It's because, when I lost this last time, I ate too little protein. Lost muscle as well as fat. When I regained, since I did it in just a couple of months, I regained FAT. No muscle. FAT. (Similar to you, I regained during a health crisis in which I was forced to do almost nothing while a surgery that went badly healed. 3 months. Over the holidays. 30 pounds.)

Fat weighs less so I gained back more volume than I lost and it's soft, flabby, jiggly stuff. I have never had wide hip or thick thighs in relation t my waist measurement, but I sure do now.

When I used to buy pants to fit my waist, the hips and thighs looked like parachute pants. Hence, always elastic waist bands for me so I could get a size smaller than my waist called for.

Again. No more.

This time round the weight loss cavalcade, I'm making a concerted effort to eat more protein, even if that means I have to cut out other things.

You may have a different cause, of course, but our measuring tapes seem to be in the same boat. :(

WE have 4 months to the new year. Let's get this thing done.

Deb

Lou said...

I am sorry that you didn't lose anything. You put lots of focus into your weight loss, you deserve more than that. I know this will not be a popular idea, but have you ever tried Weight Watchers? You can have all the vegetables and fruit you want. I have been on both WW and Medifast and done really well with them both, but WW is just more flexible and don't hate me: I think it teaches you more normal eating habits which is not as clearly defined on Medifast. (Unless you feel that packet meals are normal.) Please don't be offended, I don't intend it that way. Weight Watchers Online is really cool. I don't care as much for the classes. I do attend when my daughter wants to go she likes to hear what other people have to say and watch them lose along with her.
I am really shocked that you didn't lose weight on your program the nutritionists gave you. I am more than ten years older than you and I lost about ten pounds a month when I am on 1200 calories a day. Maybe it's my height? Are you a really tiny person?
I love you and your blog. Keep trying and you will get there no matter what you do. It works if you work it.
-Lou

Anonymous said...

Hi Lyn,

I agree with Chanelle 100%. Cardio is important, but lifting heavy weights is vital to maintain and build muscle, especially as you get older.

Best wishes to you and good luck.

Lyn said...

Lou~

Yes, I did do WW but it was a long time ago and it was the Points system. I liked it okay but was still struggling with binge eating disorder and doing the lose/gain cycle. I have looked at the new programs and like it. It's something I would consider trying in the future. As for calories, I went off Medifast and was eating about 1300 calories a day and maintaining and gained on 1400+ back about a year ago. First time on Medifast I was losing 7 pounds a month (eating 850-950 calories a day). I think my body has some kind of diet fatigue going on after decades of dieting. I do hope I get good results this time since I was on higher carbs and calories of healthy stuff for 3 months and now am cutting back and increasing exercise... we'll see! Thank you for the comment. BTW I am 5'6".

Davis Mauldin said...

Lyn, congratulations on your success so far... I'll edit this comment I found on another diet site because you're a lady but it fits me (maybe you?) to a T:

Every painful step I take up this hill, every rotation of the pedals where my legs beg for mercy, every single drop of sweat that beads on my head and runs into my eyes, I have earned, it is my debt to pay. I have been sentenced to this, it is mine, I own it and I need to make good on all of the late night deals that I made, all of the second plates, the pain now is the price for those things and I accept that as my sentence so my body will have to enjoy the pain because its not going to stop.

Now get out of my way before someone gets hurt, the brakes are gone, there is no stopping this train.

Lyn, keep on keeping on!

Ty said...

Hi. Your pictures are fantastic. Judging by some of the terms you use to describe your endeavor ( escape and hell ) it sounds like this is an important part of a larger metaphysical journey that you are on. we each have our own reasons for doing this, and I don't know yours, but I can tell it is extremely important to you , so I applaud and support you. I can relate. I just wanted to see if I could put in my own two cents worth on the lifting topic. I agree strongly with most of what chanelle says, except the part about raising calories. You are trying to lose weight and force your body to burn fat to make up the difference between what you use and what you consume. Don't raise your calories. But even in a catabolic state it is very much possible to gain some muscle or at the very least to maintain what you have. And that WILL help your metabolism as well as make what you lose be fat instead of muscle. Also you will be happier with what you see underneath the fat as it comes off instead of looking and feeling flabby. I am going to give you a tip on how you can gain muscle even during severe caloric restriction and your weight will still be going down not up. I recommend adopting the high- intensity , low-volume, point-of-failure philosophy of a guy named Mike Mentzer. His views were heretical in bodybuilding circles for a while because he defied conventional wisdom and eschewed the prevolant view that muscular hypertrophy is best stimulated with multi-hour workouts and multiple motions and sets for each bodypart. His philosophy was that you can most quickly and efficiently stimulate an adaptive response from muscle tissue with one motion per bodypart, with one low-rep high intensity set taken to point of momentary failure. To use an analogy, instead of tapping on the dynamite with a pencil all day, you hit it once with a hammer and walk away. You can be in and out of the gym with this routine in 20 minutes and I personally have used it to actually gain muscle mass over the last 6 months while being an average of 1200 calories a day under maintenance levels and losing 90 pounds. The stimulus is so intense that the body dedicates the resources to building that muscle even in severe caloric deprivation as a defense mechanism. Here's a link to a book Mentzer wrote on the subject if you are interested. I was a trainer in my early 20's and tried this on several hundred human guinea pigs and I can tell you it does work.

http://www.amazon.com/High-Intensity-Training-Mike-Mentzer-Way/dp/0071383301/ref=sr_1_1?ie=UTF8&qid=1379550029&sr=8-1&keywords=high+intensity+training+the+mike+mentzer+way

Anyway, I don't think I could have maintained such a steep loss rate of 12-15 lbs per month without the high intensity weight training. It really does raise your metabolism and I don't think I could have gained any muscle with a conventional lifting philosophy because without the severe stimulus I think my body would have focused its limited resources on things other than building muscle. One of the primary principles of exercise is S.A.I.D ( specific adaptation to imposed demand ) and this high intensity approach imposes a harsh demand which DOES get an adaptive response. I hope you will reconsider and head back to the gym. You can do it quickly and you wont gain any weight and you wont have to raise your calories. Oh, also, you only go twice a week. The idea is that all muscle growth occurs during recovery not while you are stimulating the adaptive response, so the last thing you want to do is interrupt the body's efforts to respond to the demand you placed on it with the workout. You hit it hard, and then step back and let your muscles grow for at least 3 days before you go again... Good luck!

Ty said...

Oh...and you can get good results with abs using high intensity low volume as well, so no need to do hundreds of crunches and all that. Just one set of low-reps to failure with weights. You could do it on an ab machine, but I am old-school so I do situps with a weight plate or dumbbell resting on my chest. Spot reduction of fat is a myth, so your goal with abs should be the same as any other bodypart- stimulate an adaptive response and walk away. The you go and do what is going to actually reveal what you have built by stripping the fat off those abs with cardio and caloric deprivation.