Big Arsed Blog

Weight : 14.7% ~ 8.86/51.44 = 60.3 kg
Training : squats : military press : lunges : rear delt raises : front delt incline raises + 10 min run treadmill
Time : 1 hour 49 min ~ Calories : 625 ~ AHR : 111 bpm (63%)
Next target : 3 April : 11.8% ~ 6.80/50.8 = 57.6 kg

Yesterday things were looking pretty grim. I was completely exhausted and was having trouble even thinking straight. By the middle of the afternoon I had hit the 'wall' and it wasn't looking like there was anyway around it, over it or through it.

Shelley and I were at the local shopping centre around 3pm and decided on the spur of the moment to have a proper cafe meal. We decided on a tandoori chicken burger on turkish bread with a small serve of chips, a open turkish bread cajun chicken, cheese and spinach melt shared between us (1/2 of each). Then we had dessert - cheesecake and caramel mud cake with icecream - again shared.

We ate slowly, savouring every mouthful and thoroughly enjoyed every bite. It was divine. We left the cafe full and satisfied.

The physical and emotional change was amazing. We both felt alive, energised and ready to take on the world. We even went for a run/walk at about 5pm. Neither of us felt remotely hungry for the next 4 hours, and Shelley didn't eat anything else for the rest of the day while I had a small snack at about 9pm.

My CK log shows all my calories except for the re-feed meal which I am guessing was 1,000 calories taking my total to 2,286 for the day. This morning I had a 0.5kg spike which is completely acceptable. Last night I slept like a baby for the first time in weeks and this morning I feel fantastic.

I didn't just want a good feed, I needed it. It didn't trigger a binge and this morning in the gym I was unstoppable. It feels brilliant to feel alive again!!

No Comments = No Title

Weight : 14.5% ~ 8.67/51.13 = 59.8 kg
Training : step ups/reverse crunch : one arm rows/DB press : bicep curls/tricep extension : glute machine/pull throughs + 10 min jog
Time : 1 hour 33 min ~ Calories : 605 ~ AHR : 117 bpm
This target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg missed it - whatever
Next target : 3 April : 11.8% ~ 6.80/50.8 = 57.6 kg

You all must hate me and my big arse because no one comments anymore.

If this PMT doesn't let up soon I am going to be getting even more self pitying and annoying so read at your own risk. Lucky Shelley the super lean, strong and gorgeous muscle woman is here to prevent me devouring the contents of the pantry! It was wonderful to train with my girls at the gym this morning [Fern and Shelley].

Yes it's carb up day but I just want burgers and chips and raisin toast. Not going to help in the fat arse department.

Can't Wait to See You

Weight : 14.5% ~ 8.64/50.96 = 59.6 kg
Training : rest
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

Does getting ‘sick lean’ make you sick?

Fern and I were discussing being healthy and achieving ultra low body fat yesterday. We agree that ‘sick lean’ and healthy are probably mutually exclusive. I don’t know about maintaining at a low BF level (because I’ve never had the pleasure) but I do know that losing fat when I don’t have much to start with makes me sick.

While I am on my strict competition diet (HA!!) – more like my relaxed treat laden ‘how can this be working?’ food plan and the scales/BF% are moving downwards, I have periods throughout the day when I feel extremely nauseous and dizzy. I think it is all those icky fat toxins leaking into my system before I pee them away.

I read other figure athlete’s blogs who also seem to suffer from a variety of mysterious ailments. There are migraines, digestive issues, a susceptibility to hay fever, swollen glands and the good old common cold that are regularly mentioned. Not to mention the other stuff that never gets talked about (hands up if you’ve had a colonic recently??). There is even some evidence to suggest that lumpy breasts can also be an issue (probably due to the fact that you’ve always had the lumps but never seen them until all the fat on your boobies melts away).

So where is the line? How lean is lean enough and how healthy is healthy enough? Is it all or nothing or that old solution to everything – the middle ground?

Reframing Your Thoughts

I have been reading about re-framing which is basically changing your perceptions about the way you feel and the situations you find yourself in.

A classic example was last night on BL when the teams that had to eat takeaway saw it as an opportunity to practice life skills, to have some variety and to use the time they saved cooking and washing up doing additional exercise rather than feeling overwhelmed by having to eat their idea of ‘junk’ food.

I come a bit unstuck though because sometimes the concept of re-framing to me seems like telling myself lies. If there is a hungry lion at the door roaring, then thinking that I need not be frightened because he is a merely saying ‘hello’ when he is actually going to devour me any second does not really improve the situation.

It is difficult to re-frame your feelings when they are instinctive, or caused by a biological occurrence. Every time I feel hungry, there is no way that I can convince myself that it feels pleasant or positive without actually lying.

I have discovered that the secret to transforming my thoughts into ones that serve me best is to look at how I feel about how I am feeling (hang on with me here).

*I am physically hungry
*It makes me feel anxious
*Feeling anxious is not pleasant and I need to improve this negative emotional state by having something to eat

This thought pattern does not help me succeed in losing fat.
So let’s try that again

*I am physically hungry
*It makes me feel anxious
*Although feeling anxious is unpleasant, it is merely an instinctive response to hunger
*I can choose to feel calm and accepting about feeling anxious because my experience has taught me
~anxiety won’t kill me
~anxiety normally goes away when I am absorbed in other things (it rarely escalates)
~this too shall pass - there is only a limited amount of time I have to feel this way because another meal is only x hours away

or

*My period is due
*Being premenstrual makes me feel angry and impatient
*Although feeling angry and impatient is unpleasant, it is merely a biological response to fluctuating hormone levels
*I can choose to feel calm and accepting about feeling angry and impatient because experience has taught me
~anger and impatience won’t kill me
~I can be aware of these feelings and not take them out on other people (even if I have to avoid some situations at this time)
~this too shall pass - there is only a limited amount of time I have to feel this way because these feelings will be gone as soon as my hormones change again

This is how to re-frame your thoughts and experience – this is where we can make the changes. You can’t actually CHOOSE to go from being sad to happy by just trying really hard. But you can choose to accept your sadness, respect your sadness or even treasure it.

How are you feeling … about your feelings?

PS: I am wearing pants today that didn't fit around my thighs last week. I am feeling pretty good about THAT feeling!!

I did miss you Kerryn

Weight : 14.3% ~ 8.52/51.08 = 59.6 kg
Training : Advanced Figure Training - fitball pushup/underhand pull downs : DB deadlifts/standing cable rows : overhead press palms facing/leg raises + 20 min walk
Time : 1 hour 20 min ~ Calories : 543 ~ AHR : 120 bpm (68%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

Nice new low this morning, even carrying PMT bloat. Looking forward to a good drop after TTOM arrives.

I have run out of inspiration for my blog (and for this leaning out project LOL) so I will just pinch something from someone else.

Discipline is one of your most powerful tools. Use it to your advantage.

Discipline is nothing more than controlling your own behavior. And you've been doing that your whole life.

You have the power to make your own choices and to follow those choices. So make those choices the ones that will raise your life to greater and greater heights.

Every day you have the opportunity to grow stronger. Every moment you have the opportunity to make solid progress.

Use the discipline that is yours to seize those opportunities. Exercise the sweet control over your own actions that will bring great fulfillment to your days.

In discipline is enormous power to which you already have access. Choose to use it, again and again, and there is no limit to the rewards it will bring.

-- Ralph Marston

Adding Lemon

Weight : 14.5% ~ 8.67/51.13 = 59.8 kg
Training : Advanced Figure Training from Figure Athlete - pulldowns/overhead tricep extensions : reverse lunges/single leg deadlift : incline pushups/DB rotations : glute bridges + 10 min 20:40 sprints and 15 min ss
Time : 1 hour 14 min ~ Calories : 566 ~ AHR : 128 bpm (73%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

I'm a bit bored with my training at the moment so I tried this workout today for a change. It was actually quite fun. I think I am starting to see some strength gains at long last. I did pushups with my feet elevated without too much trouble at all (they used to kill me). Might be the creatine finally kicking in?

The creatine that I use, that doesn't seem to cause bloating is KreAlkalyn.

The Drinking Game

After all this time I still hate drinking plain water. I don’t do much better with cordial either. The only thing I want to drink is tea and Diet Coke.

In order to get more water down me I have devised a drinking game.

A small glass of water (like a spirit glass? maybe 200ml) must be sculled (drunk down in one go) before or after the following events …

Before
~ eating
~ going outside for ‘fresh air’
~ opening a can of DC or making a cup of tea

After
~ going to the bathroom (doing it before is not an option because I am usually busting!)

The idea is to hook the act of drinking a small glass of water to a biological need. You won’t forget to eat, drink, smoke or pee so eventually it will become a habit to want to drink a glass of water every time one of those biological urges occurs.

So far, so good although I do feel like I’m sloshing …

BFFM Cycle 16 Weigh In - 82 Days

Cycle 2 : Fat: 10.25 LBM: 52.25
Cycle 4 : Fat: 10.12 LBM: 51.58
Cycle 6 : Fat: 9.70 LBM: 51.70
Cycle 8 : Fat: 9.49 LBM: 52.11
Cycle 10 : Fat: 9.18 LBM: 52.2
Cycle 12 : Fat: 9.32 LBM: 51.58
Cycle 14 : Fat: 9.15 LBM: 51.05
Cycle 16 : Fat: 8.91 LBM: 50.89

diet details

Training : depletion workout + 30 min ss jog
Time : 1 hour 29 min ~ Calories : 533 ~ AHR : 114 bpm (65%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

Mad Monkey has been joined by his out of town cousin Premenstrual Primate and have set up Camp "You've Done So Well You Deserve a Day When You Can Eat All You Want" in my head. I am completely smashed, bloated and uncomfortable. It will take all my resolve to get through a high carb day without blowing it.

In order to moderate my binge urges, I will eat lowish carb today and just have more food. I don't think I could cope with the hunger spikes the carbs give me.

The Same Childhood Dream

Weight : 14.8% ~ 8.87/51.03 = 59.9 kg
Training : shoulders, biceps + cardio coach #3
Time : 1 hour 13 min ~ Calories : 540 ~ AHR : 125 bpm (71%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

Do you need it or just want it?

There are some things in life that I need. They are not-negotiables. My values are tied in to my needs. I need to be loving and faithful to my husband, I need a challenging and stimulating job, I need to live openly and honestly, I need to be constantly learning and growing mentally.

There are some things in life that I want. I want to do well financially, I want to hold a senior position at work, I want to people to like me. But these wants are 'nice to haves'. They are things I will work at achieving, but if for reasons beyond my control I don't get these things, it will not be the end of the world. I will just make adjustments and move on.

I need to train my body to be fit and strong. I need to follow a nutrition plan that both embraces the pleasure of eating while keeping body fat at a minimum. I need to be an inspiring example for other people who are struggling with their weight. I need to never be 80 kilos again. I need to come out the other side of competition in control of my eating.

I want to stand on stage on May 17 and place higher than last time. I want to have bigger shoulders and glutes. I want lines in my legs, veins in my arms and visible abs. But if I don't get what I want, it will not be the end of the world.

If you are struggling to lose the excess fat, ask yourself - do you need it or do you just want it? Is it a 'nice to have' or are you unable to imagine doing or being anything else?

If you are a person who believes that caring for your physical self is as important as caring for your partner or your children then building the physique you need will be a 'not negotiable'. It doesn't matter what your past efforts have produced or if you have only just formulated new values, is this what you need from this moment forward?

If you need it, you'll find a way to get it, and you won't give up until you do.

Because I promised Rae

Answer the questions in a comment so I can learn all your dirty secrets! [see my answers in Rae's comments]

1. Can you cook?
2. What was your dream growing up?
3. What talent do you wish you had?
4. Favorite place?
5. Favorite vegetable?
6. What was the last book you read?
7. What zodiac sign are you ?
8. Any Tattoos and/or Piercings?
9. Worst Habit?
10. Do we know each other outside of blogging?
11. What is your favorite sport?
12. Negative or Optimistic attitude?
13. What would you do if you were stuck in an elevator with me?
14. Worst thing to ever happen to you?
15. Tell me one weird fact about you:
16. Do you have any pets?
17. Do you know how to do the macarena?
18. What time is it where you are now?
19. Do you think clowns are cute or scary?
20. If you could change one thing about how you look, what would it be?
21. Would you be my crime partner or my conscience?
22. What color eyes do you have?
23. Ever been arrested?
24. Favorite fictional character of all time?
25. If you won $10,000 dollars today, what would you do with it?
26. If you could have one superpower, what would it be?
27. What’s your favorite hangout?
28. Do you believe in ghosts?
29. Favorite thing to do in your spare time?
30. Do you swear a lot?
31. Biggest pet peeve?
32. In one word, how would you describe yourself?
33. Will you repost this so I can fill it out and do the same for you?

Makes Your Pancakes Chunkier

Weight : 14.5% ~ 8.71/51.39 = 60.1 kg
Training : rest
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

Didn't do very well in the sodium department again yesterday. We had a work planning day at a hotel and I had smoked salmon on my rice cakes and god it tasted good but very salty.

Feel a bit washed out. I have leg DOMs (always enjoyable [not!]) and PMT. A rest day today.

Lean and Mean

Weight : 14.2% ~ 8.58/51.82 = 60.4 kg
Temperature = 35.9
Training : Legs + interval cardio
Time : 1 hour 19 min ~ Calories : 583 ~ AHR : 126 bpm (72%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

I was fully expecting Mr 60's to be back today, because I knowingly ate more salt than normal. I ate lots of things I have been missing like a wholemeal wrap, brown rice, sweet chilli sauce, 2 x higher carb protein bars and cheese. I also ate dinner really late because I got stuck at work.

Today, I want to leave you with a thought about fish oil tablets. I log mine in CK and add it to my total calories and fat grams because each of those little suckers has 10 calories and 1g of fat. I only have 3 in the morning but some people have up to 10 a day. That is 100 calories a day or 700 calories a week that you aren't counting. That amount of calories will make a difference to the speed of your fat loss.

I got some new soy protein powder yesterday and I tried it this morning. I prefer soy PP in my pancakes because it dissolves properly and cooks better. It was really YUM! Redbak SPI Vanilla.

We may not be normal, but we are not alone

Weight : 14.3% ~ 8.55/51.25 = 59.8 kg
Training : 5 x 8 - lat pull down : V pull down : one arm row/dumbbell pullovers : back extensions/rear delt machine + 10 min half arsed cardio
Time : 1 hour 25 min ~ Calories : 442 ~ AHR : 106 bpm (60%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

As I sit here eating my protein pancakes with maple syrup and ice cream, I can't quite believe that I have dropped 400g of scale weight, 600g of body fat and my BF% has dropped almost 1% in the last 4 days.

Although I get quite hungry, and although I get tired and cranky, it is almost beyond comprehension that I get a day off from the hard core dieting every 4th day. The interesting thing is that I am pretty much not interested in all the chocolate/lollies I was having on my high carb day so today I am just focusing on eating more filling meals.

The rain has stopped and the sun is out, my rings are falling off and all is right with the world.

YeeHa - Awesome!

Weight : 14.9% ~ 8.93/50.97 = 59.9 kg
Training : 12-10-8-6 - DB incline press : BB incline press : pec dec : tricep rope pushdowns : french curls/bicep curls + 20 min intervals elliptical, 10 min SS run treadmill
Time : 1 hour 36 min ~ Calories : 621 ~ AHR : 118 bpm (67%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

Normal people don't get up at 5am so they can train for an hour and a half. Normal people don't weigh and log their food. Normal people don't spend more on vitamins and supplements than they do on their wardrobe. Normal people don't look forward to a decent poop because they know they will weigh less on the scales.

But normal people don't have strong lean muscles, visible hip bones and a heart that can run for 10 minutes at 150 bpm without hardly raising a sweat. So 'no thanks' to being normal - I am an athlete.

Hello Fifties

Weight : 15.1% ~ 9.04/50.86 = 59.9 kg
Training : 12-10-8-6 - side raises/rear delt raises : standing smith military press : upright rows/incline side raises + 25 min interval treadmill
Time : 1 hour 16 min ~ Calories : 591 ~ AHR : 129 bpm (73%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

I've broken through into the 50's. It is my intention never ever to see the 60's again. We have lived together for most of the past 4 years but the relationship is officially over. This time, I will not be taking him back when he tries to seduce me with his comfortable, carefree ways.

"Goodbye 60's - you were an improvement on the 70's and far more attractive than the 80's but it is time to move on for good. I know the 50's are demanding and challenging, but I am never going to settle for second best. Thanks for the good times. You'll be OK - there are plenty of girls just waiting to welcome you with open arms. Bye!"

No Problems

Weight : 15.9% ~ 9.56/50.54 = 60.1 kg
Temperature = 36.1
Training : 12-8-10-6 - leg extension/walking lunges : single leg curls/single calf raises : smith machine squats/DB deadlift + 20 min treadmill walk
Time : 1 hour 30 min ~ Calories : 654 ~ AHR : 124 bpm (70%)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

My blog is getting boring. It is all very well for someone to blog their food and weight if there is DRAMA involved - "my weight has gone up 3 kilos for no reason" or "I inhaled 12 Krispy Kreme donuts yesterday" but when things go merrily along it is somewhat repetitive and tedious.

It is not easy, but I am doing it. Don't think that just because I am slowly getting leaner and haven't binged for over 2 months that this is painless and enjoyable. Don't imagine that I don't have to drag my arse to the gym and end up feeling nauseous and exhausted.

It is fucking hard work.

I am just like you, I fight the Mad Monkey every single day. But this is what I signed up for and I will never give up even though some days I desperately want to.

BFFM Cycle 14 Weigh In - 90 days

Cycle 2 : Fat: 10.25 LBM: 52.25
Cycle 4 : Fat: 10.12 LBM: 51.58
Cycle 6 : Fat: 9.70 LBM: 51.70
Cycle 8 : Fat: 9.49 LBM: 52.11
Cycle 10 : Fat: 9.18 LBM: 52.2
Cycle 12 : Fat: 9.32 LBM: 51.58
Cycle 14 : Fat: 9.15 LBM: 51.05

diet details

Temperature = 36.1
Training : rest
This target : 15 Feb : 14.2% 15.2% (+1%) ~ 8.56 9.15 (+.59)/51.74 51.05 (+.69) = 60.3 kg 60.2 kg (-0.1)
Next target : 27 Feb : 13.6% ~ 8.11/51.49 = 59.6 kg

This weigh in isn't very accurate because it was at 3-30am this morning as I had to be at work by 4-30am. It still shows I am way off target, my BF% is too high, I have more fat than I should and less lean body mass. I guess it is not an exact science so for this cycle at least, I am happy with my scale weight.

I have decided to rest again today because as well as suffering from lack of sleep from getting up at 3-30am, I have done something to my back and shoulder. It is giving me real pain rather than sore muscle pain. It is better today than yesterday, but I don't want to push my luck and make it worse.

Here's a great article on pushing through when you are tired or injured - puts a new slant on things.

Ask Katie - For Shar

Hey Katie Can you tell me how to get a nice looking chart, such as yours, on my blog? Looks like a loverrrly excel kinda thingy. I want to log my running bits on it.

Dear Shar
Sorry I have taken so long to respond to your question.

The thing about blogger is that you can't just copy and paste into a post. I am the screen shot queen, but the usual way - hit the Prt Sc/Print Screen button and then PASTE doesn't work with blogger. You need to have an actual image file (.jpg) to import into your blog.

I use the free program Gadwin Print Screen which lets me select the area I want to copy and then save it as a .jpg file.

I just save the screen shot to my desktop and then add it to blogger through the 'add image' icon.

If you are referring to my weight loss chart on the side bar then that is a different process. I have a Google Docs spreadsheet called Tracking Log. I have enabled the share option - publish as a web page which gives me the code to paste into a HTML box on my sidebar. When I update my spreadsheet it automatically updates in my blog.

Google have described it much more succinctly:

Publishing: Embedding a spreadsheet in your blog or webpage

To embed a spreadsheet or parts of a spreadsheet in a website or a blog, you'll need to publish it first. Here's how:

1. Open the Share menu in the upper-right corner of the page, and select Publish as a web page.
2. In the window that appears, select which parts of the spreadsheet you'd like to publish, and click the Publish now button. A unique URL is generated.
3. Use this URL to embed the spreadsheet on your website or blog.

Ask Katie - For Lindsey

Katie, Can you give me some advise/hope?

Hi Lindsey. How are you? Thanks for stopping by my blog.

Been working extra hard on my figure since 21/1. Started at 65.9 kilos at 174 cm. I have been working out cardio 5-6 days a week, burning 500-600 cals a session, plus heavy weight training (hitting each body part to exhaustion). I am sore always.

I only burn 500-600 a session that includes weights and cardio. If I do any more than that, my appetite gets out of control. I believe that training to exhaustion puts your body into stress and it shuts down. Maybe take it a bit easier??

Eating-wise I am eating between 80-100 grams lean protein a day (up from 30-40 grams a day) usually keep calories under 1400 a day. There have been maybe 4-5 days I have gone a bit over that.

You might do better with more protein. I eat at least my body weight in pounds (multiply kilos x 2.2) in grams a day. I am 60 odd kilos which is 132 pounds so I make sure I get in 132 grams of protein a day.

Maybe your calories are a little low. I eat 1400 for three days and then 1800 on the fourth. This averages out to 1500 calories a day and I am smaller than you. I would suggest having a high calorie day to rev up your metabolism and let your body know that you are not starving. You might find that your weight loss speeds up too. It certainly makes dieting more enjoyable knowing you only have to be hungry for 3 short days at a time and then you get to eat healthy filling portions and the odd treat.

The problem is I seem to be a bit tighter and pants a bit looser, but have only lost about 1 kilo and maybe a quarter inch off my hips, a quarter inch off arms, and a quarter inch off thighs. I got down to 64.3 kilo for a day or two and then back up to 64.9. My goal is 61 kilos.

The scale is evil and tells lies. If you look tighter and your pants are looser then forget the stupid scales. They will catch up eventually. I know it is hard but consistency will eventually conquer all!

Could I just be gaining muscle and losing at a pretty even weight? Should I push cardio longer and cut more cals?

No, no, no, no, no - more cardio and less food will just make your body shut down or send you off in search of your favourite unhealthy food. If you must make changes try swapping a long steady state cardio session for an interval session (or vice versa), 6 tapered meals instead of 5 (I do a calorie split 300-200-300-300-200-100), and increase your real protein by having more eggs or meat (for me this means chicken and salad for a snack rather than a protein bar or yogurt and protein crunch)

Is this typical? I know how to work out, and have been 16% bf about 8 years ago and around 56 kilos, and I know my weight training. I am just losing hope that my current results are soooo slow and seem so minimal (even though I know it is only about 3.5-4 weeks.)

On the 21/1 I weighed 61.4 kg and today I weigh 60.1kg which in only just over a kilo and I've had a big abnormal drop in the last week. You are losing at the same rate as me which may be slow by some standards but is just perfect. It means you are losing fat and retaining your lean body mass which is a good thing. Give it 8 weeks - that's the magic time when the scales reflect your changing shape in the mirror.

Thanks for any advise you can provide!!!!!

You are doing so well, don't give up now. In the end slow and steady is the best way to do things. It allows your body to adjust to being leaner and it means that any accidental weight gain should be at the same pace. Imagine losing 2 kilos a week to get to your goal and then taking a week off for a holiday or as a reward. Your body would be conditioned to immediately gain back 2 kilos. If you only lose 250-500g a week, that is the same rate at which you will regain. I know which I would prefer!

Believe me I do know what you are going through and how frustrating it is not see results on the scales. But you just have to have faith in the indisputable fact that you have a solid nutrition plan and you are smashing it in the gym so you MUST be losing fat every single day. Your pants are looser so you are leaner. You are doing something right. Good luck and keep in touch.

Give me my Ladybird Protein Crunch

Ladybird Protein Crunch is finally back in stock after being very difficult to find for the last few months.

It has an improved formula so instead of it being like tiny little balls it is now brown flakes that resemble bran flakes.

It is the perfect thing to mix with your cereal, oats or in pancakes because it doesn't dissolve like protein powder.

It is made from soy which means it is suitable for vegans and vegetarians.

I buy my supplements from Mr Supplement - they have free same day shipping for orders over $150.

A 2.5kg tub is only $99.95 when a 1kg tub in the shops is around $50.

Mmmmm Peanut Butter

Weight : 15% ~ 9.02/51.09 = 60.1 kg
Training : rest
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

I have just woken up after sleeping for 12 hours. I haven't slept that long in years probably. I feel so much better. I must have been exhausted.

I woke up at my normal time (5am) and weighed myself - the results are above. I just weighed myself again, 5 hours of sleep later, and saw the beautiful, magical, glorious land of the 50's - 59.8kg. Nice!

My high fat day was good in theory, but I forgot that because fat is so calorie dense you get only small quantities of food. One small tablespoon of olive oil is 159 calories which is roughly the same as 100g of chicken breast. Guess which one leaves you fuller for longer? So back to the usual way of eating today.

A Few of My Favourite Things

Katie inspired me with her random facts but because I can't be arsed answering 49 questions about my boring personal life, I have created my own list of questions and answers. Please feel free to play along.

MY FAVOURITE ...

1. Weight training body part?
Back and Triceps

2. Cardio exercise?
Treadmill running

3. Intervals or steady state?
Intervals

4. Carbs – friend or foe?
Foe

5. Cheat meal?
Butter Chicken, Naan and Rice with the lot

6. Treat?
Licorice or raisin toast

7. Protein Powder?
Ladybird Crunch

8. Gym outfit?
Black knee length leggings and fitted racing back singlet

9. Runners/Shoes?
Asics Gel Nimbus

10. Clean or Dirty Diana? (clean healthy food or healthy with naughty extras)
Dirty Diana

11. Inspiration?
Pauline Nordin and Lindy Olsen

12. Fat Loss Philosophy?
Eat the same as I would for maintenance but with reduced calories. Carb cycling 3 low : 1 high. No drastic SDCs [strict contest diets]. Slow and sane not starve and binge.

Legumes and Lentils

Weight : 15.1% ~ 9.11/51.19 = 60.3 kg
Temperature = 36.1
Training : 12-10-8-6 - smith bench press : DB incline press : flyes : pec dec : pushups : abs + 25 min treadmill
Time : 1 hour 30 min ~ Calories : 583 ~ AHR : 113 bpm (64%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

Craving fat at the moment so I am having a low low carb day today with high fat. I am having a rest day tomorrow so I don't need the carbs for energy. Breakfast included a whole egg in my pancake topped with peanut butter. YUM!

Giving Up Failure

Weight : 15.4% ~ 9.32/51.18 = 60.5 kg
Temperature = 36.2
Training : 12-8-10-6 - lateral raises/rear delts : arnold press/upright row : cable raises : tricep push downs/bicep curls : fitball crunches + 30min Cardio Coach #5 elliptical
Time : 1 hour 36 min ~ Calories : 649 ~ AHR : 120 bpm (68%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

I have come to the conclusion that I don't really like what carbs do to my appetite but I love what they do to my body and energy levels. Even though I so look forward to carb up day, I spend the day hungry and unsatisfied. All I wanted for dinner last night was meat and baked veggies because I didn't feel like I had eaten properly all day.

This morning I have renewed energy, no real scale spike and really enjoyed my eggwhite, cottage cheese and crunch pancakes. Maybe I won't eat so many carbs next time, or I will have just have a carbs for breakfast post workout and then for dinner so I sleep away the hunger.

Top 5 Things to Give Up When Preparing for a Figure Competition

1. Fat
You have to give up both your body fat (which keeps you warm on cold days) and dietary fat. There are few competition diets that can accommodate deep fried anything or slabs of butter. Even on low carb you haven’t got enough calories to spend them on fatty food. You can play with carbs as much as you like but it is guaranteed that you won’t be eating chicken drumsticks with the skin on or pork crackling for the duration.

2. Time
Last week I spent over 8 hours training. I probably spent a few more hours buying, preparing, logging and eating my food. Then there was standing on the scales, filling in spreadsheets, measuring, flexing and looking at myself in the mirror. Add to that blogging and reading blogs, magazines, books and articles. All this takes up a lot of your free time.

3. Money
You will spend your hard earned money on gym fees, trainers, supplements, costumes, hooker shoes, training shows, ipod, tanner, posing lessons, deep heat, house cleaners/hookers for hubby (too tired to do it yourself), food, food containers, gym clothes, smaller clothes, padded bras, hair and makeup, deodorant, shampoo, waxing, laundry detergent, and massages.

4. Social Life
It is very difficult to go out to a show, go to a party/wedding/birthday or on a date when you have to be in bed by 8:30pm so you can train before work the next day. Social events that involve food are double jeopardy because not only do they make you stay up late but you either have to (a) bring your own food (b) not eat anything or (c) interrogate the chef as to the ingredients of the food then work it out on your mobile version of Calorie King. Such behaviour is usually frowned upon by your friends.

5. Your idea of ‘normal’
As you approach competition levels of leanness [‘sick lean’] any weight higher than that will seem fat – both on you and on other people. Models in magazines are ‘cut’ enough. People walking down the street are all carrying too much fat or have no muscle. You are always going to feel overweight the minute you approach a sustainable healthy level of fat. You will also find it incomprehensible that people can survive on 3 meals a day and that some people have never set foot inside a gym. You will think it is highly unusual that most people don’t have scales in the bathroom AND kitchen [and take them with them when they go on holiday] and that some people really don’t think much about how they look.

The good thing is that I am quite happy giving these things up. I don’t feel like life is treating me unfairly or that I have it worse than anyone else.

So what have you given up to lose excess fat or prepare for a figure/body building competition? How do you feel about the sacrifices you are making for a healthy life [or a sick lean kick ass body]??

Back on Form Babe

Weight : 15.5% ~ 9.36/51.04 = 60.4 kg
Temperature = 36.1
Training : Spin class
Time : 1 hour 10 min ~ Calories : 584 ~ AHR : 134 bpm (76%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

I wandered off to the gym this morning minus my training buddy with no idea what I was going to do as I still have major DOMs in my glutes and acquired sore back muscles overnight. On the spur of the moment I decided to do a RPM class telling myself, in my normal fashion, that I would just take it easy and basically do steady state for 45 minutes with a bit of company.

It has been along time since I've done a class and I forgot the pain of those bike seats, especially without any padding on my arse. Nevertheless I ended up doing a good hard training session and now I am ready for my carb up.

Weight is tracking nicely - a half kilo loss in the last 4 days restores my faith that the program is working. Now I just have to smash the barrier into the 50's. Somehow, looking at what I see in the mirror, this time the barrier is only made of paper, not brick!

Now It's Game On

Weight : 15.6% ~ 9.45/51.15 = 60.6 kg
Temperature = 35.8
Training : 12-10-8-6 - lat pull down : V pull down : single arm rows/pullovers : assisted chinups + 30 min treadmill HR intervals
Time : 1 hour 30 min ~ Calories : 592 ~ AHR : 119 bpm (68%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

I am feeling very flat, sore and tired today. My temperature has dropped in the last 2 days. Just Mommies tells me I am just about to ovulate and if I want a baby I should have intercourse now. My husband said he's a bit busy right now so we'll just have to skip it (I am joking of course, I am not trying to get pregnant, I am just interested in my temperature as an indicator of metabolic slow down).

Still Sleeping with Tom

Weight : 15.7% ~ 9.50/51.00 = 60.5 kg
Temperature = 35.9
Training : 12-8-10-6 - smith machine lunges : single leg extensions : single leg curls/calf raises : platform SL deadlifts + 20 min incline walk
Time : 1 hour 22 min ~ Calories : 643 ~ AHR : 130 bpm (74%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

The 8 Week Miracle

When I was doing Body for Life, there was a frequently discussed phenomenon called the 8 week miracle. For some women, their weight barely moves for the first 6-7 weeks and then around week 8 they drop weight like crazy.

When I was in contest prep last year, the same thing happened. I lost a couple of kilos and then got stuck for weeks. It was at week 7 that I finally had a huge drop.

The problem with having a body like mine, is that left to my own devices, a diet that does nothing much for 6-7 weeks makes me think it is not working so I abandon it and move on to something else. I was so dangerously close to that point on Saturday. Thank God I didn't give in or I never would have seen a 400g drop this morning. Anything could happen tomorrow, but I am fairly certain that I am finally on my way.

Training Totals W/E 8 February

Calories : 3533
Time : 8 hours 06 min
Count : 6 sessions

Light zone : 3 hours 44 min
Moderate zone : 2 hour 08 min
Heavy zone : 1 hour 56 min

Looking for Inspiration

Weight : 14.8% ~ 9.01/51.89 = 60.9 kg (no spike!)
Temperature = forgot
Training : Balls Head Reserve run
Time : 38 min ~ Calories : 400 ~ AHR : 152 bpm (86%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

Yesterday was a long exhausting battle between the forces of good and evil. As I stood on the scales once again and saw no weight loss from the cycle before and a fat gain from cycle 10, I was just about ready to head for nearest food court to have my version of a binge - devouring fatty, carby junk food until I couldn't fit in another bite. I was home alone which made it worse because we all know you can't eat like a pig in front of anyone else.

I fought the Mad Monkey all day and he was jabbering in my head relentless. "This is not working, just have what you want to eat today and you can start a proper competition diet on Monday - you still have 14 weeks" he screamed. "Why do you want to do this to yourself, it just makes you tired and hungry, just be like a normal person who eats whatever they want. You aren't even overweight, be satisfied with what you've got" he shouted. There was even thoughts of just simply getting drunk to get through the day "Why don't you just have a few rum and diet cokes - they probably don't have that many calories and you could forget about everything for a while".

Somehow I held on. I re-read Burn the Fat, Feed the Muscle and found things that helped. Tom's voice was stronger and more authoritative than the Mad Monkey - and Tom's results speak for themselves.

Very rarely will you ever move in a constant and linear path in the direction of your goals. Usually you will zig-zag your way to success. If you work hard enough, you will see progress very week, but your rate of progress will often vary.

Don't let this zig-zag pattern of fat loss discourage you. Never panic over a one-week fluctuation. The trend over time is much more revealing. You must have faith in long-term investments in your body, without getting too emotional about your present results. If you look only at one small segment on your body composition progress chart, you're liable to give up or make poor and hasty decisions. Keep your eye on the big picture, keep watching the trends and always keep working daily on the fundamentals.

This morning I didn't gain anything on the scales after a high carb day and my BF% went down. Then I went for a run in just my crop top and skins - I have NEVER NEVER EVER left the house without covering my midsection. It has always been one of those things I'll do when I'm skinny.

I'm so glad I didn't give up.

Heart Rate Interval Training

I came across this article yesterday from Precision Nutrition.

Heart Rate Method

With the mass production of low cost heart rate monitors, we are no longer required to guess. The future of interval training lies with accurate, low cost heart rate monitors. We are no longer looking at time as a measure of recovery, as we formerly did in our rest to work ratios. We are now looking at physiology. What is important to understand is that heart rate and intensity are closely related. Although heart rate is not a direct and flawless measure of either intensity or recovery status, it is far better than simply choosing a time interval to rest.

To use the heart rate method, simply choose an appropriate recovery heart rate. In our case, we use 60 percent of theoretical max heart rate. After a work interval of a predetermined time or distance is completed, the recovery is simply set by the time it takes to return to the recovery heart rate. When using HR response, the whole picture changes. Initial recovery in well conditioned athletes and clients is often rapid and shorter than initially thought. In fact, rest to work ratios may be less than 1-1 in the initial few intervals. An example of a sample workout using the heartrate method for a well-conditioned athlete or client is show below.

Interval 1 - Work 60 sec rest 45 sec
Interval 2 - Work 60 sec rest 60 sec
Interval 3 - Work 60 sec rest 75 sec
Interval 4 - Work 60 sec rest 90 sec

I tried this this morning in the gym with some interesting results. I was working to 135 bpm as recovery heart rate and as soon as I got down to that level I did another 60 second sprint. The interesting thing is that is motivates you to work hard on the sprint and get your heart rate as high as possible because then your recovery is longer - it takes longer to go down from 170 to 135 than from 160 - 135. In actual fact it was taking about 1 min 15 secs and I did 10 working sessions.

There is also some interesting information about target heart rate calculations and I used this method to determine my 60%

The Problem with Formulas

At least 70 percent of the population does not fit into our age-old theoretical formulas. The 220 minus age formula is flawed on two key points: it doesn’t fit a significant portion of the population, and it is not based on research. Even the developer of the now-famous formula admits that his thoughts were taken out of context. The more accurate method is called the Heart Rate Reserve Method or Karvonen formula.

Karvonen Formula
(Max HR- Resting HR) x %+ RHR= THR
Ex- (200-60) x.8 +60 = 172

So my calculation is 220-44 = 176 Max HR
(176-72) x .6 + 72 = 135

BFFM Cycle 12 Weigh In

Cycle 2 : Fat: 10.25 LBM: 52.25
Cycle 4 : Fat: 10.12 LBM: 51.58
Cycle 6 : Fat: 9.70 LBM: 51.70
Cycle 8 : Fat: 9.49 LBM: 52.11
Cycle 10 : Fat: 9.18 LBM: 52.2
Cycle 12 : Fat: 9.32 LBM: 51.58

diet details

Temperature = 36.4
Training : 8 x 4 - smith chest press/pec dec : smith shoulder press/lateral raises : lat pull down/cable row : captains chair straight leg lifts + 25 min sprint intervals
Time : 1 hour 40 min ~ Calories : 636 ~ AHR : 117 bpm (66%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

New nail polish .
Depletion training is brutal.
Feed me.
I will never surrender.
The end.

Genius is Infinite Painstaking

Weight : 15.4% ~ 9.39/51.61 = 61 kg
Temperature = 36.3
Training : rest
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

In my search for interesting titles I have decided to quote from comments left the day before. Thank you Kerry W for today's gem.

The alternative title could be - Tailbone Reappears and Wreaks Havoc [this expression was thoroughly researched on the internet by Mr Katie who said that if I spelled it wrong I would look like a knob!]. Yes folks, sitting on a chair has begun to get painful again ... a downside of being thin but welcomed as a sign that something is going on.

Here's a little known fact - sugar free lollies have more than a few calories ... beware!

Discovered, of course, after I had eaten the buggers.

100 Days

Weight : 15.6% ~ 9.53/51.57 = 61.1kg
Temperature = 36.1
Training : 12-10-8-6 Chest - incline DB press : incline smith machine press : pec dec/pushups : cable cross overs + 25 min step machine
Time : 1 hour 37 min ~ Calories : 560 ~ AHR : 111 bpm (63%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

Today's training was a little less intense than earlier in the week because Fern and I were a bit trashed. Still did some decent work and it all adds up. Planning a rest day tomorrow so that should help the energy levels.

I am really bored with the scales, but one day soon I'll get a drop. As with training, it all adds up. Eventually my body won't have a choice but to drop the fat. Until then, I am keeping the faith.

Note to Self

When I feel hungry ... it is my fat cells shrinking

When I feel sick and tired ... it is my fat releasing toxins into my system before it melts away

When I want to chuck it all in ... I remember how far I've come and just hang on for one more day

When I feel uncomfortable because my stomach is empty ... I remember how painful and soul destroying it is to be stuffed full of food and out of control

When I doubt that it's worth it ... I look in the mirror and remember that no-one looks like me without paying a price

When I struggle to find a reason to keep going ... I remember that you are watching and resolve not to let you down

When I think I've got it tough ... I think of how wonderful my life is in comparison to others in the world

When I start whinging and boring everyone to death on my blog ... I remember to SUCK IT UP LIKE SHE-HULK.

Ladies and Gentlemen ... behold SUCKING IT UP!

Astonish Yourself

Weight : 16.3% ~ 9.96/51.14 = 61.1 kg
Temperature = 36.2
Training : 12-10-8-6 - pulldowns/cable rows : assisted chins/BB rows : rear delt machine/one arm DB rows + 20 min elliptical intervals 1:1
Time : 1 hour 20 min ~ Calories : 605 ~ AHR : 127 bpm (72%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

Although it goes against all popular diet law, when I looked in the mirror this morning I looked leaner and harder than I did yesterday. After eating over 2,000 calories and 275g carbs the scale only increased by 200g. In fact, instead of worrying about taking too long to be ready for competition, this morning I was wondering if I was going to get there too soon. I can see my hip bones, my ribs and the bones of my sternum already. The condition I am in is pretty close to what I would like to look like all year round, yet I am still to hit the 50's.

Had a great training session with Fern again this morning, but I still don't feel full of energy and strength as you would expect after a carb load. Once I get a decent drop on the scales (it has to come soon) I probably just need a good feed. The type of refeed where you go to a restaurant and order whatever you want from the menu and then have dessert. I just need to top up my energy levels a bit.

On a completely different note, I have been thinking about how much I love being part of the blogging community. The decision to start a blog a couple of years ago has truly changed my life. I have made truly wonderful friends who bring joy to my life. Friends who listen to me cry on the phone, friends who email me with words of encouragement, friends who thrash me in the gym, friends who leave comments and friends who simply find what I write worth reading.

To all of you ... thank you. ♥

Bump Out

In the theatre and events industry, a show has a bump-in (setting up and rehearsing) and a bump-out (taking everything out of the theatre). It is common practice to spend almost all of your time planning and working on the bump-in and show and not worrying too much about the 'out' which can be messy and unglamorous.

As a result, this is the time when things always go horribly wrong - delays happen, things get broken and people get injured. Everyone is so tired after working long hours on making the event happen, that the next phase is poorly planned and executed.

Last year when I competed, I never planned my bump-out. I planned and worked on getting stage ready and then competing, but I only vaguely considered what would happen afterward. And as long time readers will know - things got broken and people got hurt.

This time it is going to be different. This time I am looking at the entire project and not just the preparation and competition. In my mind, the mission this year is to get competition lean while retaining as much muscle as I can and then return to a lean athletic physique that I will work to establish as my new 'set point'. The competition is only phase 1, the return to a sustainable weight is phase 2 and convincing my body that this is its new 'happy weight' is phase 3. I think that all of that will take up most of the year when I can do it all again if I choose to compete in 2010.

I believe that whatever training and nutrition strategy I employ to get me to comp day, I have to be willing to continue for the same amount of time afterwards. If, for example, I drop calories and carbs for the final month and do cardio twice a day, then I must be willing to continue the same strategy post show with only slight adjustments (incremental calorie or carb increases OR incremental reduction in training) for at least the next month. I need to replace the fat ideally as slowly as I lost it. If I suddenly go back to complete relaxation around my eating and drop all my cardio the week after competition, I am asking for a rebound and tears before bed.

This highlights a few interesting points
(1) I shouldn't undertake severe restriction or extreme training to lose that last bit of fat without committing to doing it for the same amount of time after competition (that puts me off a bit)
(2) My pre-comp program needs to be sustainable for much longer that 12-16 weeks because it is the template for how I will eat and train post comp.
(3) Getting to the stage is only 1/3 of the way through the project and more than likely the easiest part.

Even if you are not preparing for a competition and are just dieting down to your goal weight or doing a 12 week challenge, the same principals apply. Once you reach your goal, the easy part is over and the hard part starts. Whatever methods you used to get there will need to be continued for probably as long as the weight loss period to retrain your body that this is where you fat levels need to stay*. If you are low-carbing, you will need to stay low(ish) carb. If you are counting points, you need to keep on counting. If you are running 5 km every day, you need to keep on running.

I plan to be logging my food, weighing daily, lifting weights, doing cardio, analysing the data and hitting targets long after I have eaten my post comp treat meal. I have it all planned out in my trusty spreadsheet. This time the bump-out will be given the attention it deserves. This way, no-one gets hurt.

*it is possible to change your so called set-point - even though I spent all my adult life somewhere around 80kgs, my body now prefers to be in the low 60's (after being near this point for about 4 years). Any weight I gain over that is easy to lose, and if I am under this point, my body fights to get back there. Even though my nightmares tell me otherwise, I will never again wake up one morning at 85kg unless I work really really really hard at it for a long long time. I basically spent from May to November bingeing at least once a week and still didn't gain much more than a couple of extra kilos over my re-programmed set point.

Boat Loads of Oats

Weight : 15.4% ~ 9.38/51.52 = 60.9 kg
Temperature = 36.2
Training : 12-10-8-6 lateral raises/rear delt raises : military press/upright rows : skull crushers/bicep curls : tricep pushdowns/kickbacks : bicep cable curls/BB curls + 20 min run treadmill
Time : 1 hour 35 min ~ Calories : 750 ~ AHR : 130 bpm (74%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

OH MY GOD Fern and I just thrashed it in the gym and I feel fantastic! We just had the best session. Even Harry the shoulder vein came out to play. My muscles are thirsty and ready to suck up all the carbs I am about to feed them. I am Miss Mini Tank! Training is the very BEST start to the day. Especially followed by 60g of oats.

~Feed the Muscle~

Working It

Miss N's comment about the Biggest Losers Couples starting their 'journey' got me thinking about if weight loss and maintenance is really any kind of journey at all? A journey has a destination and it implies that once you reach the destination all the 'journeying' part is over. You wouldn't got on holidays to an island and spend two weeks re-enacting the taxi ride to the airport, the flight over, the collection of your suitcases and the check-in to the hotel. You get there, you've arrived and you relax and enjoy yourself.

To me, losing weight and maintenance is like my actual job. I don't count off the days on my calendar until the day my job is completed. I don't imagine a future where everything I have to deal with at work is taken care of, and I have nothing left to do. I don't bargain with myself that I only have to work hard at my job for a few short months and then I can just relax and just cruise along after that.

I go to work because I am challenged every day, I experience high levels of satisfaction when I have worked hard and have done a good job, and getting paid for working allows me to spend my recreation time in any way I want.

Getting lean and fit is my second job. I am challenged every day to burn more calories, lift heavier weights, eat healthy energising food and connect with my body. I experience high levels of satisfaction when I have worked hard and made good decisions (even the ones about resting!). The reward for this job is the ability to spend my life happy and healthy in a small pair of jeans/shorts. If I don't put in the effort, I don't get paid.

I am not spending my time on a journey that is taking me to some Utopian destination. I am just doing my job. I am 'working it' every day.

So tonight, every time you hear the word 'journey' during the Biggest Loser, jump up out of your chair and do 10 push ups shouting at the top of your voice "it's not a journey, it's a job!".

Pass the Padded Push Up Bra

Weight : 15.7% ~ 9.56/51.34 = 60.9 kg
Temperature = 36.1
Training : 8 x 4 - deadlifts/leg curl/back extensions : squats/leg press : calf raises + gym stairs
Time : 1 hour 15 min ~ Calories : 582 ~ AHR : 128 bpm (73%)
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

A drop in scale weight and a rise in BF% could look like I am losing LBM and gaining fat. I refuse to believe it. It is the trend not the day to day results I need to base my progress on. I am in the 60s at last so hopefully I have got past my sticking point and it is easy to lose territory from here on in.

The airconditioning in the gym wasn't working this morning and it was leg day fully carb depleted. It was very hot and uncomfortable. I couldn't do my cardio inside so I ran up and down the steps near the gym until I had expended 500 calories for the session.

Training Totals W/E 1 February

Calories : 3235
Time : 7 hours 10 min
Count : 6 sessions

Light zone : 3 hours 36 min
Moderate zone : 1 hour 32 min
Heavy zone : 1 hour 56 min

Shredded Like Cheddar

Weight : 15.4% ~ 9.39/51.61 = 61.0 kg
Temperature = 36.1
Training : rest
Next target : 15 Feb : 14.2% ~ 8.56/51.74 = 60.3 kg

Yesterday I felt really crappy all day. I had no energy and I hit the wall badly during training and couldn't complete my cardio. I don't feel that much better today. I decided to start tracking my body temperature first thing in the morning [supposedly an indicator of how your metabolism is doing], and although I have nothing to compare it to, I suspect it is low - isn't 37 normal?

My first area of exploration was my calorie level. I re-read the section on The Law of Calorie Balance in BFFM.

The "quick" method
Fat loss - 12-13 calories per pound of body weight = 1608 - 1742
Maintenance - 15-16 calories per pound of body weight = 2010 - 2144

The BMR Method
BMR = 1340
Activity factor = 1.55 (moderate exercise 3-5 days/week)
Maintenance = 2077
Fat loss (-25% -20%) = 1557-1661

So it appears that I may be not eating enough calories.

I also found an article The Truth about Refeeding which suggests that I may not be carbing up properly.

Some of my extra carbs contain sugar - licorice bullets and Pinky bars - I eat lots of fresh and dried fruit, and I am not always hitting my TDEE. The fact that I sometimes don't get a weight spike might indicate that I haven't actually increased my glycogen levels at all ... Hmmmm ...

Any opinions gratefully considered especially if you think I just overthinking it all in my usual fashion???