LittleTurtle's Quest to 20!

[LittleTurtle]

After much contemplation about how I'd really like my body to look this time next year, I've decided to start working to reduce my body fat to 20%.

 

I've been fairly complacent with everything diet and fitness related for the past couple of months.  I think part of the problem is that I haven't really been setting specific goals.  The generalization of my goals the past few challenges have left me at a severe plateau, and while I'm ecstatic with the progress I've made, I'm now to a point where I want more.  I want to look at my body in the mirror and love what I see.  Right now, I only like what I see.  There's so much room for improvement.

 

For me, diet is always the hardest part.  I do so well for a few weeks, and then I want to binge on garbage.  The stupid thing is - I HATE how junk food makes my body feel, but it never seems to stop me. 

 

I fucking love bread and pasta.  I love it so much, and I have a VERY hard time controlling my intake.  And sugar.  Oh my God, the size of my sweet tooth is nonsensical.  The more I eat wheat and sugar, the worse I feel, but the more I crave it.  It is my drug.

 

That being said; I need to work really hard once again to detox my body of this shit.  I've been feeling so bloated and miserable lately.  So here's my plan of action:

 

Substitutes For Sugar

The other day, I was at my local health food market, and found some full fat, plain Greek yogurt.  I mixed in some frozen berries and drizzled a tiny amount of honey over it.  Well, it may as well have been ice cream!  It was amazing and satisfying, and I think it needs to be the thing I eat after dinner when I'm jonesing for a treat.

 

High quality, high percentage dark chocolate always helps curb the insatiable cravings.  I typically suck on a small piece of 85% cacao when I'm going insane.

 

Apples with almond butter.  Enough said.  

 

Lara Bars will be allowed as a substitution for candy bars.  Lara Bars are very high in sugar content, but it's all natural sugars from fruit and dates, and most are Paleo compliant, so as long as it is only once or twice a week - I think that it's a fantastic trade.

 

Substitutes For Wheat

Steel Cut Oats & Bobo's Oat Bars (Original).  While the Bobo's Bars are not Paleo, they are wheat free, vegan, Kosher, and non-GMO.  I love them for breakfast when an omelette isn't an option.  One of the listed ingredients in them is brown rice syrup (aka - SUGAR - you can't fool me fancy wording!  I'm a member of Nerd Fitness so that makes me "ridiculously smart and good looking" ), but I've decided to allow them simply because even if I eat the ENTIRE bar (which, let's be honest, I usually do), it only contains 18 grams of sugars.  An apple, for instance, has somewhere around 16 grams.  As far as the steel cut oats; well, oats just fill me up and can even feel like a treat when I add a touch of full fat cream and a small handful of raisins.

 

Wild Rice.  I love it.  It's filling and delicious and totally helps my bread and pasta cravings.  And bonus!  It doesn't make me feel sluggish and bloated.  Plus - a little amount seems to go a LONG way for me.  I've never cared for brown rice, and white rice seems like an empty promise.

 

Gluten-Free Cereal.  I have a most severe love for cereal.  However, I tend to binge on Raisin Bran or the like, and it tears up my digestive system for the next 2-3 days.  Cereal is a terrible option for snacking in my opinion, however - I feel that if allowed strictly as a treat (maybe say once a week TOPS), it's going to be better for me than eating half a loaf of bread.

 

Potatoes.  Let me elaborate.  I will only allow potatoes that are baked.  No chips, fried, mashed, or loaded.  If I eat a potato, it shall be baked, and it shall only have a touch of grass-fed butter and sea salt.  

 

Whew!

 

This is not going to be easy...

 

...It's going to be worth it.

 

 

 

tl:dr version:

MAIN QUEST

Reduce Body Fat to 20%   

 

GOALS

1. EXERCISE - Workout 4 days per week for 30 minutes.

- Yoga

- Treadmill

- Strength Training

2. DIET - Reduce wheat and sugar intake

- Wheat - substitution from list above

- Sugar - substitution from list above

3. HYDRATION - Drink more water

- 60 ounces of water 5 days/week (Monday - Friday)

- 40 ounces of water 2 days/week (Saturday & Sunday)

 

GRADING

Spreadsheet System

[Heidi]

Hells yeah, you go girl!

I'm with you all the way on this one. I'm languishing at 23-24% and would love to drop that last bit.

2015 for the win.

[Heidi]

Also, did you know that you can microwave eggs for an omelet? Take a slightly tapered bowl or Rubbermaid square, slather with butter and beat up two eggs in the bowl. Microwave for 1.15 or so. Take out and dump tomatoes or onions or other vegetables in the center. Pry up one side with the eggs and fold in half. Put sliced cheese on top to let it melt. Sprinkle with basil or Italian season if you feel fancy. All in less time than it takes to make a cup of tea.

[LittleTurtle]

Also, did you know that you can microwave eggs for an omelet? Take a slightly tapered bowl or Rubbermaid square, slather with butter and beat up two eggs in the bowl. Microwave for 1.15 or so. Take out and dump tomatoes or onions or other vegetables in the center. Pry up one side with the eggs and fold in half. Put sliced cheese on top to let it melt. Sprinkle with basil or Italian season if you feel fancy. All in less time than it takes to make a cup of tea.

That, my friend, is awesome news!  I did not know you could make them that way!  Thanks for the tip.  

[Heidi]

P.s. Put the whole thing in a pita pocket or tortilla wrap to have it "to go"

[Heidi]

What's the difference between a well-dressed man on a unicycle and a poorly-dressed man on a bike?

A tire.

(Because double posts are hilarious.)

[Ripple]

Love this! I'm a big believer in SMART goals, and I think you're on the right track! 

 

[Ripple]

Also, did you know that you can microwave eggs for an omelet? Take a slightly tapered bowl or Rubbermaid square, slather with butter and beat up two eggs in the bowl. Microwave for 1.15 or so. Take out and dump tomatoes or onions or other vegetables in the center. Pry up one side with the eggs and fold in half. Put sliced cheese on top to let it melt. Sprinkle with basil or Italian season if you feel fancy. All in less time than it takes to make a cup of tea.

 

Scrambled eggs are even easier. Scramble 'em up, toss in a big mug (I use a soup mug), microwave for around a minute, and viola. You can add cheese/meat/veggies to the scramble before microwaving too. 

[LittleTurtle]

Love this! I'm a big believer in SMART goals, and I think you're on the right track! 

 

Thank you!  I've been thinking about this since about mid December.  

[Heidi]

On the topic of body fat, how are you measuring?

I've only done the tape measure thing, but, it being the beginning of the year I was thinking of paying for a pod measurement. Is there one near you?

[Heidi]

Bod pod locator:http://www.bodpod.com/en/test-site-locator

[Haku]

I know the feel with sugar being a drug. It's hard to get over it and you should treat it as a proper addiction, because that is what it is. It can take a long time to get rid of an addiction, but every step in the right direction is an achievement. Sugar is like poison to our bodies, maybe it'll help writing that on a piece of paper and sticking it in a place where you'll see it a lot... Or maybe even writing it on your hand, so you carry that message around with you the whole day. Who knows, it might help. But seriously, I'm rooting for you. I love your challenge. 

[Bekah]

You have very similar struggles to me (especially with the wheat/sugar) and I LOVE your substitutions! 

Buy a box of gf cereal and a pack or two of  ziploc bowls like these and portion out your cereal and put the date you are choosing to eat it (or the date of the first day of the week for that bowl) and put them in a cabinet and throw the box out, and just pull one out once a week and it's already pre-done portion-wise and you can throw some milk in it and be done  

 

and the SMART goals, are how NF goal setting was actually designed to work (I never do it that way, bc well...i'm not normal..LOL!) 

 

[LittleTurtle]

My challenge starts tomorrow, and I am spending this day mentally gearing up!  I'm feeling very optimistic and excited!!  

 

On the topic of body fat, how are you measuring?
I've only done the tape measure thing, but, it being the beginning of the year I was thinking of paying for a pod measurement. Is there one near you?

I haven't measured myself in about a year.  The last time I checked, I believe I was at 25% (or close to??)

 

I was thinking about purchasing a caliper or analyzer - I know they are sometimes inaccurate, but it's better than nothing I guess.

 

I checked the Bod Pod locator - alas, nothing close to me.  

 

I know the feel with sugar being a drug. It's hard to get over it and you should treat it as a proper addiction, because that is what it is. It can take a long time to get rid of an addiction, but every step in the right direction is an achievement. Sugar is like poison to our bodies, maybe it'll help writing that on a piece of paper and sticking it in a place where you'll see it a lot... Or maybe even writing it on your hand, so you carry that message around with you the whole day. Who knows, it might help. But seriously, I'm rooting for you. I love your challenge. 

Thank you, Haku!  

 

I do believe I will have to write that and post it in a few places, "Sugar is POISON!!  Don't eat it"  

 

PS - I'm happy to see you've returned!  You've been missed.

 

 

You have very similar struggles to me (especially with the wheat/sugar) and I LOVE your substitutions! 

Buy a box of gf cereal and a pack or two of  ziploc bowls like these and portion out your cereal and put the date you are choosing to eat it (or the date of the first day of the week for that bowl) and put them in a cabinet and throw the box out, and just pull one out once a week and it's already pre-done portion-wise and you can throw some milk in it and be done

 

and the SMART goals, are how NF goal setting was actually designed to work (I never do it that way, bc well...i'm not normal..LOL!) 

 

I LOVE that idea about portioning the cereal and putting a date on it!  That's just great!  I have a tendency of totally binging when I eat cereal, so I was really on the fence about allowing it.  Your advice has changed my mind.  Thank you very much!  

[Haku]

Thank you, Haku!  

 

I do believe I will have to write that and post it in a few places, "Sugar is POISON!!  Don't eat it"  

 

PS - I'm happy to see you've returned!  You've been missed.

I know those little notes help for me. n_n Hopefully they'll work for you too. 

And thank you. :3 I didn't know I was missed, but I am happy to be back. Very happy.

[Bekah]

I do believe I will have to write that and post it in a few places, "Sugar is POISON!!  Don't eat it"  

 

PS - I'm happy to see you've returned!  You've been missed.

 

 

I LOVE that idea about portioning the cereal and putting a date on it!  That's just great!  I have a tendency of totally binging when I eat cereal, so I was really on the fence about allowing it.  Your advice has changed my mind.  Thank you very much!  

You are more than welcome for the tip, like I said...btdt! LOL! 

 

I know those little notes help for me. n_n Hopefully they'll work for you too. 

And thank you. :3 I didn't know I was missed, but I am happy to be back. Very happy.

We have this posted on my cabinet next to my fridge bc yeah...been there still doing that. 

[Amandaba]

Love your quest, and the substitutes sound great (I may have to steal them!)

[LittleTurtle]

You are more than welcome for the tip, like I said...btdt! LOL! 

 

We have this posted on my cabinet next to my fridge bc yeah...been there still doing that. 

 

I'm going to print this out and put it EVERYWHERE!!!!  

Love your quest, and the substitutes sound great (I may have to steal them!)

Thank you!  And please do!!  

[Daryl of the Pines]

Very ambitious goals, but with all the detailed planning you have obviously put into this, I am sure you will succeed! I especially like that you have specific foods to substitute the bad ones with. Just saying "I'm not eating this or that" is only half a plan. You've developed a complete plan. I'm willing to bet the regular physical training routine will help the appetite for healthy things as well. I've noticed that when I keep a regular training routine (boxing, karate, whatever), I find myself craving better foods, and am more conscious of how the bad foods make me feel sluggish. And proper hydration certainly helps it all. Think I'll have to follow this one, if you don't mind. I have occasionally thought about the wheat substitution things. Maybe I'll glean a few tips from your challenge. 

[cavemom]

We have a lot in common with food cravings, it sounds like.  For Greek yogurt, my favorite is Fage.  A lot of the times I have a hard time finding the full fat plain version, but when I do get it, I can eat it by itself without adding anything in.  It's that good.

[LittleTurtle]

Very ambitious goals, but with all the detailed planning you have obviously put into this, I am sure you will succeed! I especially like that you have specific foods to substitute the bad ones with. Just saying "I'm not eating this or that" is only half a plan. You've developed a complete plan. I'm willing to bet the regular physical training routine will help the appetite for healthy things as well. I've noticed that when I keep a regular training routine (boxing, karate, whatever), I find myself craving better foods, and am more conscious of how the bad foods make me feel sluggish. And proper hydration certainly helps it all. Think I'll have to follow this one, if you don't mind. I have occasionally thought about the wheat substitution things. Maybe I'll glean a few tips from your challenge. 

Thank you!  And please follow!  I don't mind at all - in fact, it helps me tremendously with accountability!  

 

We have a lot in common with food cravings, it sounds like.  For Greek yogurt, my favorite is Fage.  A lot of the times I have a hard time finding the full fat plain version, but when I do get it, I can eat it by itself without adding anything in.  It's that good.

Fage is the brand I just recently bought!  The full fat version is so. damn.  GOOD!  

[LittleTurtle]

Here is the SPREADSHEET that I'll be updating everyday.  It also helps me determine my final grade.

 

At some point, once I've determined what device I will use to measure my body fat %, I will post a first reading and a final reading.

 

Now, it's off to bed to dream of the awesomeness that tomorrow will bring!  Good night and good luck to you all.  

[Amandaba]

 

At some point, once I've determined what device I will use to measure my body fat %, I will post a first reading and a final reading.

 

now sure how much $$ you plan on spending but  I use this:

http://www.amazon.com/gp/product/B004L6NTHU/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

It gives weight and % body fat, muscle mass, bone mass and total body water

 

I've got to measure myself again. Of course I ate a lot of bacon today so the weight and water may be off...though body fat is what counts anyway!

[LittleTurtle]

GOOD NEWS!  I just talked to our Athletic Trainer here at the school and he has two different devices to check body fat %!  He told me to come down during my lunch break and he will give me a reading.  He said one device is fairly accurate (with a 1-2% margin of error).

 

I'm stoked that I don't have to buy one!  

 

I'll post my results later today.  

[LittleTurtle]

Okay.  Here are my starting stats for this challenge:

 

Weight = 145 pounds (approximately) 

BMI = 25.3

Body Fat = 29%

 

It has become VERY apparent that I indulged too much during the holidays.  All three stats are up since the last time I checked.  Yuck.  However - the Athletic Trainer used this device to measure my body fat (because it was quicker than the caliper) and told me that the margin of error on it was between 3-5%.  So it could be higher or lower, but at least I have a starting point to work from.  I will use the same device when I check again to make sure that the number is going in the right direction, and I won't measure it again until the end of the challenge.