September Challenge: The Basics Plus One

[maxlharris]

Welcome to September.



If you’re like me, it's the most wonderful time of the year. Football is back. Baseball is heating up. DC’s oppressive humidity starts to break. Children return to school, the lunch lady, and her mystery meat (I'm sadistic, it makes me smile). In some places, the leaves may start to turn. And, in others, you might start to see Christmas stuff by the end of the month (it seems that way, doesn't it).



The Holiday Stuff is key. It's a reminder that the difficult holiday season is coming. Why difficult? Forget the food choices. That's a talk for November and December. It's the Family. If you are like me, you have several relatives who are maybe less than supportive, or at least generally critical of everything. I also have relatives who like to take pictures of everything, all the time. I also have relatives who are depending on me to show them that this can be done.

With so much coming up so soon, I think it’s time to step it up a notch. The regular basics are great. In fact, they are critical. So, we’re going back to basics. But, we’re going to take our game to the next level. To quote the noted chef, we’re gonna kick it up a notch.


BAM!

The Plan:

Focus on the basics of Food, Exercise and Everything Else.
Set goals for Food, in terms of carb limit and protein minimum.
Set a plan for exercise, if you're there.
Figure out if there is something in the rest of the world of Protein Power you are looking to work on (water, supplements, or the other 20%... this is not required)
Find one thing in your goals you want to take to a tangible One Step Beyond. (this is)
Execute and report regularly. The immediate question you might have is like this:
“Fine, so we want to go one step beyond. What step? What’s this gonna look like? What does a tangible step mean exactly?”


Good, you’re engaged. I’m winning the battle with boredom and other choices.


Some Ideas:
Let's work with FOOD, for starters.


One thing I have been very interested in is making an effort to eat local and seasonal. So, a reasonable goal here might be to make Sunday Dinner a seasonal, locally grown, high quality sit down affair with DW and possibly guests for all five Sundays this month. This would involve research (what is seasonal in NoVa, how to cook that, "quali sponsano bene?", etc). And it would involve execution (the dinners) and something tangible (again, the dinners).

Another idea might be to just try new foods/recipes for at least one major meal each week (again, the tangible here is the food/dish).

Another idea might be to slow down, and make an effort to cook a dinner every night instead of nuking/takeout (tangible? Yes!)

Further: If you are hedonist, maybe you want to take it to dilettante level for a month (or Dil to Purist, or maybe the other way to see. Either way, it’s going to have actions that are there, beyond things in your head or reading.)

If we work with EXERCISE, let's focus on things you can do, rather than results.

If you're doing flat cardio, maybe you want to try intervals.
If you bike, maybe you want to do some treadmill sessions.
If you lift, maybe you want to try supersets or circuits, or even add a couple sets.
It might be as simple as taking a second to align your posture before every set.
Again, the key is that you are making a change to what you’ve always done to take it up a notch.

On the other stuff:
It's a wide wide world with a lot of stuff in the "other 20%".

Here comes the legal fine print:


Whatever your extra step is, it MUST align with your long term goals. I'm sorry, I'm nuts on this, but it's for your own good. You wouldn’t want me any other way, and I wouldn’t want you to do any different.
Your extra step must be something tangible in the real world. Rereading the book is not a Step Beyond. It's a worthwhile endeavor, to be sure, but if you've already done it, it is not beyond. Sorry. Feel free to reread all of the books anyway. Maybe your step is in there.
I'm not going to be an LAPD cop about this, and I'm not going to do Freedom of Information Act searches to make sure of this, but, please, please, please pick a step beyond that is new to you, not something you want to reestablish. We are breaking boundaries here. If you really want to reestablish something, I already said I'm not going to check and no one is gonna cop you on it. But, if you’re going to think of that as cheating, who are you cheating exactly?
I will be taking attendance and logging yes and no in my spreadsheet. 95% compliance will win a custom assembled mix CD filled with exciting music largely from 1977-1985, perfect for working out and completely within the realm of legal music sharing. It might even feature original design work by my wife, who is a rockstar at this kind of thing.
So, who's up for the challenge?

[maxlharris]

As the working moderator for this challenge (yes this is the official one), I'm gonna not just lead, but also join. Afterall, you cannot expect others to do what you are unwilling to do.

Protein: Not less than 125g/day
Carbs: Not more than 40g/day (the 20g experiment was a success, but I'd like to start adding some fruits and such back in)
Exercise: Every day I'm at the office, plan to be determined beyond next week.
Step Beyond: Cook New Stuff for a sit down Sunday Dinner. This Sunday will be lamb loin chops, which I bought cause I like lamb, they looked good, and the price was better than racks. I have NO earthly idea what to actually do with them. Really.

I will weigh in and continue to use Google 15 to urge patience, conservatism, and all that good horse before the cart stuff.

That's me.

Who else?

[Ammy]

I'm IN Max,
but I will need to think over what my "one up" goals will be...
My food goals are set, I'm doing the TSF for five more weeks (minus one day for the State Fair).

I definitely need to add in some shoulder exercises to my workouts, but how often and what type of workouts I'm going to do is what I need to think through.

But I'm IN I'm IN!

[meli58]

I'd like to join this one, probably because I already have a Step Beyond in mind. ;) Food sensitivities have been an increasing problem, and I think part of that is due to grocery-store meat/poultry being injected with a solution of various unmentionables, supposedly to increase taste and tenderness--also rendering my intestinal system more tender. :eek: So...I will make the 90 minute round-trip drive to Wild Oats each week to purchase un"enhanced" organic poultry this month and grass-fed free-range beef. I know the meat will require different cooking techniques, so I'll explore that as well. And while I'm at the store, I'll pick up organic veggies and fruits. I'm eager to see if this makes the positive difference in feeling healthier that I'm hoping it will.

One comment on my exercise--I know it won't look like much to some of you who practice HIIT, but I'm 60, with high blood pressure, and partially disabled. Although I'd like to lose ~50 pounds, I agree with Dr. Mike that increased exercise won't necessarily get me there. This routine is sustainable for me and has led to an HDL of 89, so I'm stickin' with it.

Protein: > 100 g/day
Carbs: < 40/day
Exercise: 30 minutes walking 6 days/week, plus a 20-minute light free weight routine or modified pilates practice on alternating days
Step Beyond: Organic food

Thanks, Max--this was exactly the push I needed. :)

[Ottawa]

I am in as well Max. I will be away 13 days (7 +6) but report in all other days.

Your Plan :

Focus on the basics of Food, Exercise and Everything Else.
Set goals for Food, in terms of carb limit and protein minimum.
Set a plan for exercise, if you're there.
Find one thing in your goals you want to take to a tangible One Step Beyond. (this is)
Execute and report regularly.I will meet protein needs every day.
I will have 10 ECC or less/meal on all but canoeing days (6) and one special day.
I exercise or have an active sports activity 5 days/week.
I will report every day that I have access to a PC.

My one step beyond ...
Through IF or TSF I commit to a step beyond my regular WoE. I have begun to change my eating habits in the hope of getting closer to my target weight. My surgery pushed that up and I have not quite recovered it. This will make it more like a game, a personal challenge and I will use that focus to stay tightly on track. I will use Fitday to track my eating and target a loss of 6 lbs. for September.

[Gaelen]

PS- Can a moderator make this thread a sticky, so folks can find it. And maybe we can delete this one, once that's done. Nice.

The thread is now a sticky...no need to delete.
And while September's been posted early because of the holiday weekend, don't forget to wind up August with a bang in the August challenge.

Challenge on! :)

[Missy]

Honestly Max...YOU are so darn CUTE! :D

........am I in? I need to be in....I mean I REALLLYYYY REEAAALLLLYYYY REEALLY need to be in.

If I commit though, I need to REALLY commit! :jawDrop: ...I need to commit.

I'll get back to you. I'm leaning toward doing this cause I know I REALLY need it....and cause I think Max is so cute! lol :D

[Missy]

It's really the PRIZE that piqued my interest...lol :nod::D:paranoid:....I'd have been happy with tupperware! :eek::D

[Ammy]

*I* will send you Tupperware if you're IN and stay IN for the entire month!!
I'll even send you GOOD tupperware!!!

[maxlharris]

One point of clarity. I realize now, after writing it, that 5% of a 30 day month is 1.5 days. So, the compliance necessary to receive the CD is 28/30 or roughly 93%. I know everyone will make it, so I bought a big stack of blank CD's and a big box of CD cases.

[msgq]

Max - I'm in.

I've been working on what my goals will be and I hope to get them down on paper tomorrow to be postedd shortly after.

I'm really wanting to find a "tangible" that will move me toward the end goal. It's coming together in my head.

More later.
Kathy

[Ammy]

Now when you say 28/30, that means that my "planned day off" on Sept 2 will be one of the two days?
Oof-ta...I better work REALLY HARD, cause I WANT that music!!

[Anniesnan]

Count me in. I'm not sure what my "one step beyond" will be yet.

I know what it should be - something specific with regards to exercise ... either adding weights or a cardio routine

but I really like your food idea, Max. We need to entertain more.

I'll be thinkin' while I'm sleepin'.

[Improper_Username]

I haven't participated in a Challenge before, so if I make a mistake in a post, please bring it to my attention.

I gather that we post our goals for the month here?

Mine is to lose 5 pounds per week on the TSF diet. I will be 20 lbs smaller by Sept. 30; my weight will be down to 153 pounds.

[hawk]

I want the CD,.. What will put me there? I may get to be rid of the cast the 4th of Sept. I don't see how. I can not touch my foot without pain. It's gotten worse not better. SO..I need to think it may be RSD and I need to be aggressive in getting my foot and leg back in shape regardless of how painful it will be.

I will eat at least 120 gms protien
Purist...my step up. I need to but I don't always do it.
no sugar
20 carbs or less a day
work out 6 days a week...3 weights...3 intervals.

I am working with a group of alcahol and drug addicted women and they challenged me to a 90 day no sugar 20 carb a day to see if I can. It may help me understand their struggle with drugs.So now the mentor needs to lead the way just like you are MAX on this challenge. SO.. kick my booty and keep me motivated.

Don't make my life easier...make me a stronger person!

[maxlharris]

Okay, so we have in:

Me
Ammy
Meli58
Ottawa
Missy (maybe :rolleyes:)
Msgq
Anniesnan
Improper_Username
HawkYou have questions, I have answers:
I_U: I'm of the mind that scale goals are really kind of beyond one's control, create a lot of stress since you can't really control them, and make frustrating goals as a result. So, I think I'd like to keep goals in the form of things you are gonna do, rather than things you are going to achieve, at least for the challenge. Rather than lose 5lbs, how about keep to >X protein, <Y Carb, do Z exercise, and One Step Beyond Thing O. It might be do TSF. It might be something beyond that. That's really open. I think the opening post explains it clearly. Reporting would entail Yes/No, and some description of the One Step Beyond piece, as it happens.

Hawk: I dunno that a marine drill sergeant can make you any tougher. I will make every effort to make you a more robust person. If that's strength, fine. But it's a different management technique.

Ammy: I suppose it depends on the plan. If it's just planned for relief, then yeah, it would count as off plan. I have a soft spot for big events though. Again, I don't want to cop. You can cop yourself and be honest. If you want to count an off day as a yes because it was planned, that's up to you. I'll count it by your abacus.

MSGQ: I look forward to it.

Agnes: Ditto.

Missy: It's never the same without you, so I hope you join. If you need help with goals, that's what I do.

Ottawa: Just be ready to report after absence. I'll be ready to log it.

Meli: Welcome aboard. I do HIIT, but if walking is what you're up for, then good on you. Gotta crawl before you can walk, walk before run, and run before fly.

Max: Nice and clear. Good job.

I think that's everybody.

Who else?

[Missy]

lol...Max...good job at telling yourself good job! LOL :D

You can erase "maybe". I'm in.:D My thinking is if I don't jump in...well, I won't come back...and that can't be the option. So I'm in. I've had my day to ponder and accept what I must do. :suspicious:...and that's that!

My 'one thing' that I HAVE to do to get a handle on this is my commitment to handling my days working with proper control and have a plan. I caved when I started and it all quickly went down hill from there. I take full responsibility for my own actions/choices and outcome.

I'll come up with my full 'set' of goals/self rule tomorrow. The hard part, at first for me was the 'one thing' but well, I understand what mine is now so, that made it easy. I'm not going to focus or worry about weight...that'll correct it'self in it's own due time.

[Ammy]

I_U: I'm of the mind that scale goals are really kind of beyond one's control, create a lot of stress since you can't really control them, and make frustrating goals as a result. So, I think I'd like to keep goals in the form of things you are gonna do, rather than things you are going to achieve, at least for the challenge. Rather than lose 5lbs, how about keep to >X protein, <Y Carb, do Z exercise, and One Step Beyond Thing O. It might be do TSF. It might be something beyond that. That's really open. I think the opening post explains it clearly. Reporting would entail Yes/No, and some description of the One Step Beyond piece, as it happens.

Yes, I like that.
Protein: >110
Carbs: <45
Exercise: 3x a week (resistance and cardio)
"one step beyond": Every day I will lift 5lb hand weights - moving my arms from straight down at my side to straight up above my head.
I will lift each arm <5 reps per set and 3 sets.

I know, this sounds whimpy, but what I hoping for is to get my shoulders in the habit of being USED, not to "work" them so as to increase muscle. Not yet anyway.
Hence the light weights for small reps but doing it EVERY day (along with continuing to pick up my clothes each night - a habit I LOVE I have taken on from the August challenge).



Ammy: I suppose it depends on the plan. If it's just planned for relief, then yeah, it would count as off plan. I have a soft spot for big events though. Again, I don't want to cop. You can cop yourself and be honest. If you want to count an off day as a yes because it was planned, that's up to you. I'll count it by your abacus.


Okay...I'm going to take it as a planned day off, not an "oops" day. I've known about it for a month and I have actually "planned" my food, but I know it's not "on-plan". Hey, planning ahead is something, right?? And I didn't plan for a BINGE, I just planned my meals at the fair.
And if I get home in the afternoon and have supper at home, then it MUST be a PP meal.
There...that's what I'm doing.

Hey, y'all want to be shocked?? View my profile...I have a "before" picture there!! That's why I have the bikini picture as my avatar, so you can see the difference 100lbs makes!!

[hawk]

Wow Amy..great job..Way to rock this PP plan. You are amazing and can prove it!! Mighty proud of you.

AMY ! I am so glad to see you back..I know you are busy , but you make me laugh...I sure need that.

[back2me2007]

I will meet protein needs every day.
I'm love to join!


~I will have 40 ECC or less per day all but 1 day per month
.
~I will do at least a quicky check in daily unless I tell ya'll in advance I won't be checking in.

~ I will drink my 60 oz of water minimum

~ I'll get my daily required protein

My step beyond will be getting back to my 30 min a day exercise mon-fri. After over 7 years of exercising mon-fri I have really been bad about it this summer! How did I drop a 7 year habit?

[msgq]

I LOVE the idea of this challenge. It has really made me think. And, combined with the Christmas challenge, I am ready to go. I have taken this really seriously this time. I’m tired of spinning my wheels and I’m hoping this month will give me some traction.

So, here it is.

Protein > 83 grams, more specifically, I’m going to plan at least 21g per meal, with two snacks of 14g of protein. That puts me at 91g of protein for the day.

Carbs < 50 ecc per day. I’ve thought a lot about this. I think to try to say I’m going to do less is setting myself up for failure. Plus, DH noted that when I focused at 50 carbs or less I lost more. So, for September at least, I’m going to try it here.

Exercise. I still need to make this a habit, and I don’t want to set myself up to fail. So, I am going to aim for at least 15 minutes of “intentional” exercise 5 out of 7 days a week. This means a walk, treadmill, weights, anything that I consciously have to do. My hope is that once I’m going I’ll do more.

My something more…. OH, I have labored over this one. What do I REALLY need to help me reach my ultimate goal? What is something that I am not doing that will make a difference in the end???? My ultimate answer is ACCOUNTABILITY. Now, I’m not talking about ONLY checking in on the boards, I need something more. So I have decided to go back to the online Fitday and make daily entries. And, I will post the link to the page so anyone can check in on me at anytime. So, when I check in I will post how many carbs, how much protein, and…I’m not sure if it records exercise, I have to check that still.

Odd days…. Our long awaited family camping weekend is September 7-9. I’m not planning on being off plan, but I won’t be posting from the Sleepy Bear Dunes! So, I will write down what I eat and post all the days when I get home. (I hope that’s okay.)

I think that covers the requirements. Do I need something more???

Kathy

[Feelix]

I'm in. I have laid out my simple plan in my signature. If i am missing something - please let me know. I look forward to an amazing month!

[maxlharris]

Feelix: Welcome

MSGQ: Nice. Fitday does log exercise. It's not "great", but it's as useful as anything else I've seen.

Back2me: Nice.

Ammy: *wolf whistle* If I were you, knowing what I do, I might go for the same lift plan, only every other day. I know you're not going heavy, but give it a chance to put itself back together anyway. It is, of course, your science experiment.

Missy: Rock. We can help with that.

Next?

[Ammy]

I hear you about the every-day thing Max, but I was afraid I would lose track with the every other day thing, so I'm going to create the habit by doing it every night, then next month when I'm ready to increase the weights (very slightly) I'll do it every other day.

I tried it last night. I didn't think the 5lb weights were out of the bounds of doable. I did 5reps-3sets. My left arm was shaking by the last one, but my neck/back is EXTREMELY out of place from the camping trip (I'm going in today to get 'back in place'). So I'll try it again tonight and see how things go.

[maxlharris]

One could always give in to the Madness

One Step Beyond, by Madness:
http://www.youtube.com/watch?v=R0sVcWbqpug

Great weightloss tip. Dance like you're in the video. Sure to get the heart rate up.

"This is the heavy heavy monster beat."

[Missy]

Okay...my September Plan:

Protein: 138 minimum
Ecc: 30/40
Exr: 2X's week (I'm not worrying about pushing this one at this time)
Sups: Yes Daily
H2O: yep

One Extra: Behaving myself when I work weekly....both at work and on my way TO work. No unplanned fast food UNLESS it's 'legal'!!!! I'd prefer to be organized and well planned out that it's NOT fast food dependent to begin with PERIOD! :cool: Some teaching days I have back to back to back lessons...and if my students stay long then it messes with my allowed time to eat. OR they'll suggest that we go out for lunch. I can do that..but this time I HAVE to make 'legal' choices. I also have to be prepared if suddenly I find that I don't have 'time'. I need to prepare Protein to have on hand AND eat it. Some days I've been working 11 hour days....which amuses me..but it wipes me out!

AND if I work a normal day...I still must be mindful of my evening meal being 'legal' without making the excuse of "oh well, I'm tired, who cares." That thought is inexcusable.

It is going to be, sad to say...ALL that I wish to do to keep focused on "the basics" plus this ONE. So, this month, till I'm back focused ...the exercise aspect isn't high on my radar. I'll DO something twice a week...but it's not going to be an Olympic event. lol

Besides, in addition to doing something 'extra' exercise wise...my life has definitely become less seditary on my working days...I'm surprised at how often and how far I'm walking while at work and covering that store. I'm so good at what I do I encourage students to buy things at work and I take them around the store to first 'show them'. lol My manager LOVES ME! lol

[Ammy]

Hey Missy, maybe you should buy a pedometer so you can really see how much you're walking! Then on yoru NON-work days, try to match what you walked on your WORK days????

[Missy]

:suspicious:....oh...nowww...there....woman.....TH ATS ENOUGH with the ideas. :cool: lol

[Missy]

lol....maybe YOU should............

[Ammy]

Wear a pedometer?? I do!
I walk 8000steps without trying on a workday...If I go for an extra walk, I can get to 10000 easy!

On the weekends I walk about 4500, but if I can get to ONE store, just to walk around, I can get to 8000!!

And I always take my pedometer off when I arrive at the gym...I don't want to count the "steps" I take at the gym as my regular "steps".

[WakefieldWendy]

OK, I always knew what my challenge would be, it was just a matter of trying to fit it into whatever format the moderator created. :D So Max, if you don't like it, too bad :slywink: 'cause this is what I need.

I am going to Disney World from September 21-28. I have been planning since the beginning of July that I would eat perfectly until I was there, and then I would eat what I wanted. (Please don't give me any grief about this. This approach is what makes this a WOL and not a short term diet plan for me. Read my journal for more info).

So my something more is to figure out what I need to put around that intention. I don't want too many rules, or it isn't the mental break I want. So although I could actually look up every menu of every restaurant and figure out what I want to eat, that wouldn't be the mental place I want to be in. I want to be able to eat what I want (which means eating not low-carb) but not what my cravings want. I don't want to eat in a disordered way. I want to make positive choices for myself within a larger regime of eating. I want to not feel guilty for any choice I make, and I don't want to feel regretful. I want to get right back on plan the second the vacation is over, and I don't want the cravings to be unmanageable when I do that.

So how do I do that? I don't know. But I'm going to spend September thinking about this. I may not come up with measurable specific goals, and in fact I doubt I will because that wouldn't be the point. It will be a work in progress, because I need to learn how to loosen the reins without turning into someone with an eating disorder. This is how PP becomes my 95% of the time permanent thing, so I have to figure it out.

Goals for September 1 - September 20, September 29 - 30

Carbs - in control (basically under 30 ecc but I don't actually count)
Protein - at every meal (I probably should count this because I might be under, but that can be October's thing)
Active Living - activity at least 4 days per week (ideally keeping up with current workout plan of 3x weights and 2x HIIT cardio per week)

Extra - figure out what I want from September 21-28 and how I'm going to get it and do it and like it

September 21 - 28

Live it!

[maxlharris]

Wendy: Welcome aboard. If I can channel Don King for a moment, I am here to facilitate, not castigate. It's your challenge, I'm only the framer, head cheerleader, scorekeeper, and prize giver.

Couple things: 95% of the time is 3 days off every two months. To bank 8 days, you're talking 5.7 months. 95% is a good goal, but if you're going to use numbers to help yourself, it's probably best to be precise. That's what's good about numbers. For what it's worth, I think 90% is a great goal, which is 27/8 on, 3 off, on average, per month. I think it's really the critical jump point for success, but who knows, the critical point might be 85.3%. I dunno. At any rate, this has gone into the realm of being both wandering and pedantic. So, next thing.

Make good plans for the 29th and 30th. Coming back (I came back from 15 days in Italy badly, and 6 days in Kansas City very badly) probably works better if you plan for it. You're planning on 8 days out, so do the work to make it only 8 days. Is this an eating disorder? Probably not in any clinical sense, but I can't tell you what you think is/isn't an eating disorder.

As far as travel and enjoyment: I went to Italy for two weeks, ate whatever I pleased, didn't care about carbs, protein, calories, or anything. I gained about a pound, which I lost on my second day back. I then went to Kansas City and did the same thing (including sugar coke!) and gained 6 lbs, which took a few weeks to get rid of, and had a really really really hard time getting back in the flow. Couple differences: In Italy, we walked everywhere, climbed stairs, really moved around and lived very big. Oh, and no sugar coke. Only wine, water, coffee and diet coke. In Kansas City, I thought I was doing a lot of walking, but it wasn't the same. Portions were nuts. And I drank the sugar coke. I even went to the gym in KC.

Without going to far afield here, I came back from these experiences with a firm belief that Sugar Coke (and other sugar beverages) are, with regards to my loss/maintenance, as close as I'm going to come to understanding Satan. That's not here nor there, but you might want to think about, if you want to limit one thing, don't drink the sugar coke.

The last thing: Don't worry about gain/loss. Have a good time. Enjoy the trip. Walk as much as Disney World will let you (within each park, there is much walking to do, though the MGM Studio park is arranged in the most traffic stupid way I could imagine and doesn't encourage purposeful walking, the other three parks, Kingdom, Epcot, Animals, are all arranged on circular maps, and should be good to walk around like a normal tourist, etc).

Last thing: I don't like WOL. I like WOEating. When eating is life, maybe it is an eating disorder. And I'm a real foodie. Eating isn't the purpose. It's maybe part of the dance. It's how I wooed my wife. It's something we shared all over Italy, and St. Louis, San Francisco, and to a lesser extent, NoVA & DC. But it's not the reason we love each other. It's something that facilitates the life.

Live it and Rock on.
Welcome in.

[WakefieldWendy]

I never eat sugar pop - what a waste. I will mostly drink diet pop and water, with occasional milk (I love milk and it is really a good food if you aren't really carb sensitive) and maybe a glass or two of wine (or not).

What I will do is eat desserts, and I need to be aware of how much and how often, and most importantly, why. I won't really be upset if I eat dessert every day, if I really enjoy it and want it because I think "wow that would taste good". But I don't want to eat dessert every day because "I have permission now and I'm going to stuff myself with carbs as much as I can". So it isn't a strict thing, its a piece about awareness of what I'm doing and why.

I know WDW very well - we are members of the Disney Vacation Club and a little crazy. I will swim regularly, and walk when I can, but I have to be in a wheelchair a lot because of my skin.

Maybe 90% is more accurate. Since May 7 I've eaten 16 weeks plus 4 days of meals = 348 meals (or thereabouts). I've eaten off-plan about 9 meals = 97.4% compliance. If you are talking days, instead of meals, it's probably been about 110/116 days = 94.8%. However, 8 days is a big amount of time, so maybe it makes more sense to think of being about 90% compliant on days (over a big period of time like a year) and maybe slightly higher on meals.

I know that the coming back part is the most important. And I don't want it to feel like torture. I want to feel the same way I feel about all the rest of coming home from vacation "well, that was nice and relaxing and it was great to have a break, but I couldn't live like that all the time so I'm happy to be back doing my regular thing".

I have 20 more days to figure this out! :thumbsup:

[Anniesnan]

Okay,

my protein and carb goals are the same, still, as my sig

74-84 protein daily
less than 40 carbs daily

I'm still going go with walking and I will try to do one thing extra (be it walking up the stairs an extra time or parking my car further from work)

but, looking back on, not just August but actually every "off plan" day since I've tried to be on plan, my problem is lack of planning.

So, being realistic:D I won't plan every meal in advance (dh would wreak havoc with that) ... but, I will plan (and shop for) my lunches (breakfast I never have a problem with)

I'm a picky eater and a fussy eater. Having any kind of bread, including lc wraps, bread, whatever, lead me to having a bit of this, a bite of that, so, NEAN of breads.

I like hot dogs, grilled, fried, nuked - but they're not great for me...so, no more than 1x a week will I have one for lunch.
I like chicken breast, but don't always have time to cook it at lunch, so, I will grill 2 - 3 every Sunday, and package them individually. If I don't feel like it at lunch, I'll have it as a snack.
Tuna is good, but sometimes I don't feel like having it.
Chef's salads are good, but, again, somewhat time consuming...so, I will pick up some bags of pre-mixed salads (again, not great food, but better than other convenience foods) and if I get some Boar's Head cold cuts (ham, swiss, roast beef, maybe some American) I can make a chef salad in no time and round out my breakfasts, too.

Okay, Plan for 1st week of September is DONE! Shopping to commence:D

[annmer2]

ok as a new person here you are all speaking greek!! Can somone explain!!!

[Feelix]

annmer2 - I am relatively new and am still learning. What do you have questions about? There are plenty of people hear that can help. If you haven't already check out The Getting Started Section. It helped me through basic understanding as well as reading Dr. Eades books.

As for September - I am ready. Today (my first official day of a new lifestyle) was great. I made it through. I actually ate real food (nothing from a box). Thanks for the challenge. i can't wait for what tomorrow will bring.

[Mitra]

Anmer, welcome :). Lots of us find that a group challenge helps us to stay on track, and gives us the chance to learn from each other (as well as fitting in some chatting along the way). So we usually have a specific challenge each month. This thread is about the one for September, which Max is running. The very first post in the thread sets out the rules for this month's challenges, then all the people who want to join in reply, setting out their personal goals for the month (the top post says what you need to do).

If there was something specific you didn't understand, please ask - we were all new here once, but it's easy to slip into an unintelligible shorthand after a while ;).

[Claudette]

Max,
Glad you are the moderator for this Challenge this month.
Great ideas, however, for the first time in a year, I am not joining in.

We have moved to the new house, (beautiful) but have alot of "finishing" work to do in the old one to get it ready to rent by Oct 1, so my computer time will be nill.

Despite all the moving, etc, in Aug, I am down with my weight and inches and continuing to look better and better.

Have a great month, y'all, will see you for the Oct challenge.


Hugs,
Claudette

[gitfiddle]

Have a great month, Claudette!

Okay, Max, I have pondered the question of what would align with my long-term goals and it keeps coming down to exercise. As to where to branch out to, I came upon this marvelous plan. I have quite a few options, even without a gym to use, and I'm going to assign a value to each one with a weekly point goal and keep track of it on a chart. It will be like smorgas-workout.

The rest of my plan (protein, carbs, supps, water) will remain the same as it has been. I'm not usually a chart-keeper, so it will be an experiment on my organizational skills and keep me from glossing and excuse-making. It will also keep me aware of the small steps that tend to be forgotten.

Now to design the danged chart! :rolleyes:

[Benay]

Good morning all. This thread has intrigued me enough to subscribe and share. I need the help. Two questions first: What does WOE mean? What does WOL mean?

My challenge for September is based upon my PP history. I have been on PP since February/dieting since January but not PP, and have lost 40 pounds on approximately 1500 calories a day including a minimum of 34 gm PRO/meal/3 meals/day; <40 ECC (I use Diet Power to keep track and faithfully enter daily and weigh and measure everything I eat so this is pretty accurate for 1 week, 1 month, 1 quarter etc); excercise via walking 20 to 30 minutes a day when it is not raining or the roads are covered in ice (in addition to mowing the lawn with a push mower or vacuuming on days when I cannot seem to get in the walk). For the last two months I have been on a plateau/stall of no weight loss and no appreciable inches lost. I read this discussion formum daily to try to help me with this stall and have tried the suggestions of increasing my calories one day, eating more carbs one day etc, none of which has made any appreciable difference.

So I went back to PP and recalculated my protein requirement. My PP protein requirement is 21-24 gm PRO per meal and not the 34 gm listed in PPLP and the 30 day plan. So I have decided to reduce my protein intake to see if that will make a difference to this stall. This would be a "back to basics."

I doubt seriously if I will change my exercie pattern this month. Don't want to change too much all at once.

One step beyond the basics for me would be to vary my diet. I tend to eat the same things day after day, meal after meal. So, I think for me, one day a week I will seriously plan a menu that is different from "the usual" and shop for it trying out either a new way to cook an old stand by or try a new recipe from these forums.

I doubt that I will post daily but I will be doing a daily reading of this thread. Appreciate all the help I can get Maxharris.

[maxlharris]

Carol: Good. That's stepping out and the chart is something you can definitely look at when you're doing it.

Benay: Welcome in. WOE is way of eating. WOL is way of life. Depending on how much of a semantician you are, they can be used interchangeably or they can't. Congrats on losing 40. Recall that the protein number is a minimum, so eating over isn't necessarily a problem. Stalls happen to everyone who has real weight to lose. I applaud your effort to try new recipes, as that's roughly what I'm doing this month as well. If you're in it for the music CD (see first 5 posts in this thread, it's in there somewhere), you don't have to post for every day. You just have to report for everyday. You can report several days in one post. Please post daily stuff in the daily challenge thread (easy to find in this section of the board). This thread is more for administrative stuff relating to the challenge. Your post is fine here. Progress/help/etc can go in daily threads. Just makes it easier for all involved, and you'll get the best of the community like that. Welcome in.

Last thing: I applaud your effort to move as few levers as possible to try and solve it. But, you should be changing exercise every 4-6 weeks to keep from becoming acclimated to whatever it is you're up to. You don't have to change time, but if you're lifting, you want to change lifts and if you're doing aerobic exercise, you might want to change forms, intensity, etc. Good luck. We'll get the stall broken, one way or another.

[Josiane]

Hello all,
Hello Max,

I am in. My aim this month is to go in a fitness center 2 times a week ( I have registered already) building some muscles on the "slow burn" basis. The other days, I will do intervals on my bike and some swimming except sundays.
It has been quite difficult for me in August to follow the PP diet with holidays in a cousin's home and lots of invitations. So the next step is to follow PP right thru september and if I invite people try to do evrything PP and also I have to learn to vary my diet.

I can't stay too long today . As usual it's the end of the month for us accountants and that means huge amount of works:D but I will try to step in evey day .

Have a nice day

[Karole]

Hi I have been away for the Labor day holiday and just got back home so will add that I want to join the challenge too.

I think I will try to dig up my PP book and figure out my current protein requirements. I don't mind going over the count but some days I have to really work to get it in and since I have lost 35 lbs mayhaps I have a lower requirement than when I started out in Jan.:question::question::question:

Anyway, I will get the proper protein for my body weight and stay <30 ecc each day.

I will walk, treadmill, or stationary bike each day for a min. of 20 min.

I think I will force myself to start a journal here in the personal portion of the Protein Power forum as my "extra" thing. I have thought about starting one before but never was quite willing to commit to it. So for this month I will post to a journal each day and hopefully learn why and how I do some of the things I do that might stall me or work against my plan.

Max and Ammy on the picturess---you both have made great changes and I know you feel wonderful about the accomplishments. Good on you !!

Thanks for this challenge too Max. Great ideas.

[Dharmalisa]

The Plan:

Focus on the basics of Food, Exercise and Everything Else.
Set goals for Food, in terms of carb limit and protein minimum.
Set a plan for exercise, if you're there.
Figure out if there is something in the rest of the world of Protein Power you are looking to work on (water, supplements, or the other 20%... this is not required)
Find one thing in your goals you want to take to a tangible One Step Beyond. (this is)
Execute and report regularly.

Starting late but wanna do this for my own accountability.
I did okay yesterday food wise but today has been a disaster.
I bought fresh veggies to substitute for the peanut M&Ms and mixed nuts I've been hitting lately, and they really are a good substitute.

My food plan is: 1500 calories or less, 30 ECC, 60 grams protein, the rest fat; which is hard to do only eating twice a day!!
My trainer is on vacation for a month, so my twice weekly weight training will be different and that will hopefully shake things up a bit.
I am good on the supplements; added FucoThin which I'm hoping will accelerate fat loss.

One Step Beyond - Walk twice a week. I know, doesn't sound all that hard, but I HATE cardio and only do weight training. I don't think cardio is necessary, but I DO think it helps my mood and stamina. I walked Sunday so that's once this week!

My GOAL is to lose 15 lbs by November 25th (my 50th birthday). Is that too much?? I weigh 155 right now at 5'6" so I'm on the edge of overweight. I want to go from a size 10 to a size 6 by the time I'm 50 as a birthday present to myself. I'm afraid if I don't have a goal like this I'll stay where I am forever. It's EASY to maintain here but most of my adult life I've weighed around 135, so 140 seems right for me.

That's it. Now to get with the program!!

[maxlharris]

Dharma: Curious about 60g protein. Especially if you are lifting. Seems low. Also, while that's a fine goal (15 by Nov 25th), it's a goal that you can only partially be in control of, so it's maybe not that great of a goal. I'm a fan of setting a weight you want to lose, but I think setting time on that, as a high stakes goal, is tough, because we don't control how our bodies hang on to weight, inches, etc. A more useful goal, maybe, might be something like holding to your food plan, your exercise plan, and your walking plan, every day, without fail, from here to Nov 15th. Or with some margin of error built in (say 90%+). That's something you have full control of, and will produce results.

[Dharmalisa]

Yea, Max, I think you're probably right about the goal. I have always been stuck on the number on the scale somewhat, and should change that. I know I'd love to see some muscle definition in my arms cause I know it's there but I tend to hold fat in my extremities more than my core. I would probably see a 4 pack before I'd ever see a nice bicep....

I have PPLP at home but keep forgetting to look at it for my protein requirements. Couldn't find the calculation here anywhere either. Is it in a sticky somewhere??

Thanks for the suggestions!!

[lczeledoc]

Hello,

Is it too late to join in? I have stalled in my weight loss. I had a few slips here and there on my eating. Basically I am a hedonist, I love wine! So there, that's my challenge! No wine for this month. Keep carbs < 40 g, Eat more slowly, eat more greens. My exercise program is fine.

[Dharmalisa]

Hello,

Is it too late to join in? I have stalled in my weight loss. I had a few slips here and there on my eating. Basically I am a hedonist, I love wine! So there, that's my challenge! No wine for this month. Keep carbs < 40 g, Eat more slowly, eat more greens. My exercise program is fine.

I'm just trying to cut BACK on my wine!! I gotta figure out a way to have my wine and drink it too :)