Tracking Log Mon 25 - Sun 31 May 2009

Feed ♥ Fun ♥ Frolic for Fat Loss™

How to Set Up Your Fat Loss Nutrition Plan in 3 Easy Steps

If you have tried every diet known to man and you are still struggling to find something that works and that you can stick with, you might like this one I dreamed up myself.

This is the basic KatieP fat loss diet, the starting point for people who want to strip off a few kilos in the most pleasurable way possible. Once you are down to the hard bit where you want to get 'sick lean' the plan can be modified to accommodate.

1. Feed [the opposite of starve] - calories, protein, vitamins and frequency

• determine your daily calorie deficit (calories in less than calories out). 1500 calories is the minimum requirement for women who train. Anything less will result in unmanageable hunger, exhaustion and a desire to binge and/or chuck it all in. Feed yourself!
  
• everything you eat must be weighed and logged in a calorie counting program. This will make eating at restaurants and fast food outlets difficult so limit the times you go out to eat.
• eat adequate amounts of protein - 1g for every pound of body weight (kg x 2.2). Monitor this in your calorie counting program - there will be a protein column that displays this amount when you enter your food choices. Eat protein at every meal - try using protein powder instead of flour in pancakes, muffins, pizza bases etc.
  
• take vitamin supplements - especially Vitamin C, Magnesium, and Chromium (deficiencies lead to cravings)
• eat on time - determine your meal frequency preference and stick to it for a whole day - eat every 2 hours or eat 3 meals with snacks or eat one meal a day after fasting for 20 hours - decide what you are doing and stick to it. You can always try something else the next day.
  

2. Fun [the opposite of misery] - eat anything you want, substitute, pause, and analyze

• you can eat anything you want as long as it fits within your calorie and protein targets - how much fat and carbohydrates you eat is entirely up to you, as is how much 'clean' and 'dirty' food.
• substitute your favourite high calorie food items for the 'fake' version as much as possible. Sugar free icecream and chocolate, sugar free maple syrup, and protein bars taste just as good as their high calorie 'real' versions. Just remember to count them as part of your daily calorie intake (even the 10 calories for SF maple syrup!).
• if you are finding it hard to stick to your calorie limit or your fat loss seems to have stopped, have a day when you actually eat maintenance calories rather than a deficit. Add up to 500 calories to your normal limit. This won't make you put on fat, it will just pause the fat loss process for one day (calories in equals calories out) and make it easier to stick to the plan long term. It may even help you lose fat faster. Don't weigh yourself the next day after doing this though, because the extra volume of food and water it attracts will make the scales go up. It is not fat gain, I repeat, you have not gained any fat.
  
• Figure out what causes you to get derailed - too much sugar, not enough fat, too long between meals, too much cardio - analyze your feedback and make adjustments as you go.
  

3. Frolic [the opposite of work(ing out)] - move, lift, something is better than nothing, and change

• get some exercise and move for 30-60 minutes at least 6 days out of 7 - and make sure you do something you enjoy. If you are tired and don't feel like 'smashing yourself' just go for a walk.
• lift weights at least 3 days a week - trust me and just do it!
  
• something is better than nothing - 10 minutes on the cross trainer is better than 0 minutes. 1 set of 12 reps is better than 0 sets.
• change it up - change exercises, change from free weights to machines (or vice versa), change from cardio to weights (or vice versa), change from heavy lifting to light (or vice versa). Boredom and adaptation are the enemy of fat loss training.
  

That is how I got down to my 'dream' weight and have stayed there for the last 7 weeks. I did incorporate some structured calories/carb cycling to lean out for competing, but it is not necessary if you are just starting out and/or have a lot of fat to lose.

Take a risk
Love what you eat
Do it your way
Trust your instincts
Have fun

Life is too short to be miserable because you are dieting to lose fat. Enjoy the journey, enjoy the results, and keep what you worked for.

If you would like me to help you, I offer private coaching for clients here.

As If By Magic

If you could wave a magic wand and make one thing you eat contain zero calories from now on, what would it be?

What food do you wish had zero calories? If it did would you include it in your diet? What about the ill effects of the saturated fat, sodium, and nutrient stripping sugar? Would you still eat 'junk' if it didn't pack on the pounds?

What does your favourite 'naughty' food say about you?

I would like to hazard a guess that those who chose the carby things to make calorie free - oats, jelly beans and muesli probably do well on low fat higher carb diets and love to go on long runs. The cheese, chocolate, icecream and chippy brigade are more likely to prefer low carb eating with lots of fat, and would prefer strength training to cardio.

Michelle - the chocolate milk has me stumped but I am leaning towards carbs being your preference.

I could be wrong - responders let me know!

Where Were You a Year Ago?

I used to sometimes have nightmares that I had eaten all the unhealthy processed food I could get my hands on. When I woke up, I would be relieved that it was just a dream.

For the last two mornings I have woken up and realised that it was, in fact, reality.

I have been eating so much crap over the past two days, it is rather frightening. I do fine all day long, but once I get home at night I can't stop eating. I eat my healthy dinner and then spend the rest of the night in the kitchen eating whatever rubbish I can get my hands on.

I was going to say that I am unable to stop myself. But of course, no one is forcing it down my throat, I am doing this to myself. I am sitting here this morning still feeling stuffed from last night's episode.

I'm terrified that all my self control has gone and that I will undo all the hard work of the last 4 months in a matter of days.


Please do not be alarmed ... I wrote the above words exactly one year ago today. It is sobering to reflect on the past and how differently things were back then.

You can even go and read the same day in 2007 which might be even more depressing - Guido (my cat) had just been put down and I had just been mugged (was it really 2 years ago??)

I wonder if the 2007 commenters Sherrie, Amy, and PJ still drop by occasionally?

If you are a long time blogger, why don't you read your entry from this time last year and share the link in the comments section? Do you recognise that person? Are you in a better or worse place? What do you know now that you wished you knew then? Where do you hope to be on this day in 2010?

This should be an annual event - someone please remind me next year ...

A Fresh New Change

On a cold winter's Friday night when I am all alone and dreaming of hot buttered raisin toast, I have diverted my attention to something more creative.

May I present my new and improved Blog Header.

If you are reading this in a Blog Reader, head on over to my actual page to see it.

If you are on my page already
... I expect you've already seen it. If not ... cast your eyes upwards ...

Tell Me Why?

When you proclaim to your co-workers, friends and family that you are competing in a body building competition, they understand the simple requirement that you must be on a calorie controlled diet to lose fat because you will be standing in front of people in a bikini. Although they cannot fathom doing it themselves, they understand why you skip the cakes at morning tea, and bring your own lunch from home.

But try that same behaviour without having a reason 'why' that makes any sense to an average person and you will be surprised at what happens.

First of all the way you look is open for public discussion - Aren't you going to put on any weight at all now that you've finished with that body building stuff? You can't be as thin as you are all the time, it's just not healthy? Are you sure you are eating enough, you look like you are fading away?

Then, how you eat is scrutinized - A piece of cake/pie/chocolate/pastry won't hurt you. Aren't you going to eat normal food now? Why are you worried about calories when you are so skinny? I thought you were finished with your diet now ...

And then the most annoying question of all:
Are you sure you are OK?

You assume I am not OK because I control my calorie intake and I train 6 days out of 7, without having any reason to. It is not normal, so I must have something wrong with me (... an eating disorder?)

If it was any of your business (which it isn't) I would tell you that my goals are:

(a) to maintain a stable weight while enjoying my training and nutrition
(b) to prove that it is possible to be lean all year round
(c) to inspire and motivate other people to achieve what others say can't be done

and this is the reason why I choose to continue live to the same way now as I did before the competition.

But because I am getting a bit sick of it all, I would tell you instead that I'm on a diet to lose more weight because I'm too fat and watch your face crumble in disbelief I will simply say - I like being me and living this way - how about you?

Weigh In 28 May

Reverse Engineering - Know What You DON'T Want

Imagine that I asked you to design the perfect desk lamp. Unless you have designed a damn good desk lamp before you might struggle a bit.

Now imagine that I asked you to design the worst desk lamp ever. I bet you could do that with much less trouble.

The problem is, when we don't have any experience with what works, we get tangled up in focusing on achieving the perfect outcome which limits our creativity and our ability to act. You might not have had any experience in finding what works when it comes to losing fat, all you know is the things you have tried that haven't worked.

I don't know how to maintain my weight. I have tried before, but I have always failed. So trying to come up with the perfect plan is a completely daunting task.

But to describe the WORST MAINTENANCE DIET EVER is relatively simple because I have heaps of experience in that department.

How can I put back on all the weight that I've lost in the last 6 months, plus a bit more, not fit into my clothes and feel bloated, depressed and miserable?

1. Frequently eat food from cafes, restaurants and fast food outlets that I don't know the calorie content of
2. Stop planning and logging what I eat
3. Cease weighing myself daily
4. Eat until I am overfull/stuffed/feeling sick
5. Have a 'last supper' every time my weight creeps up because it is back to dieting tomorrow
6. Eat a high carb, low fat diet
7. Eat the same amount of calories and the same food every single day
8. Find fault with how I look, especially things I am unable to change
9. Stop doing cardio
10. Eat what my husband eats
11. Eat everything that is offered to me - meeting food, birthday cake, party nibbles
12. Make certain foods 'bad' and off limits forever - limit myself to 'clean' food
13. Let hunger and tiredness get out of control
14. Buy and eat junk food when I am in the house alone
15. Try to make up for overeating by over exercising, under eating the next day or fasting
16. Eat sparingly during the day and save up my calories for a big dinner or meal out
17. Try to behave like a 'normal' person
18. Keep trigger foods in view
19. Believe that I have to have an 'off season' weight increase
20. Believe that I have to eat more to build more muscle
21. Believe that 'staying the same' is not an achievement in itself
22. Feel conspicuous and embarrassed that I stand out because I look different and eat differently to everyone else
23. Eat things I don't like because they are good for me
24. Stop taking my supplements
25. Avoid being hungry at all costs
26. Eat when I'm hungry, not at scheduled meal times
27. Wait for tomorrow to start afresh if I go off plan today
28. Try and do everything on my own
29. Have days when I don't shower, get dressed, or leave the house except to go to the shops for snacks
30. Listen to my mother (and other people) when they say I am too thin.

It is not necessary to go through and re-frame all these points into a positive strategy because all I have to do is the opposite - (2) Plan and log what I eat (7) Cycle my calories and menu items (24) Take my supplements (26) Eat at scheduled meal times etc.

The simple instructions are - Do the Opposite of Items 1-30.

By knowing what doesn't work, I now know what does.

Back to Routine

I will be so glad to get back home this afternoon. I have spent the last three weeks in and out of a suitcase, sleeping in strange beds and talking to my husband via text messages.

These last three days have been challenging but I haven't surrendered the fight. I did succumb to a mini lemon meringue pie (my Achilles heel) yesterday afternoon, but I carefully carried the wee sucker home, weighed him and then logged him in Calorie King. Warmed slightly in the microwave and served with low carb ice-cream, it was a treat I really enjoyed. I went for a long walk up to the shops immediately afterwards so I expect I probably burned more than I ate.

Last night there was a conference gala dinner that, after much indecision, I finally decided not to attend. Part of me was feeling woeful because I couldn't just go and enjoy a wonderful gourmet meal like a normal person, but the other part of me wanted to stay home and eat freshly cooked chicken thigh with salad in a mountain wrap followed by a warm protein bar and a skinny cow.

I know there will come a time when I can be more spontaneous and flexible about my eating decisions, but I am not quite there yet. Thursday is my planned high calorie day, and I'd rather wait until then and have the things I really really want to eat over the entire day (not just one minuscule entree, main and dessert).

To make myself feel better I went and stared at my hip bones and abs in the mirror ;)

Running to Stand Still

There is some weird shit going on in my head. It started the moment that I decided I had achieved my best body ever, and that any further fat loss would not be necessary.

After years (and I do mean years) of planning all my nutrition and training choices around achieving a lower scale weight/BF%, I now find myself continuously thinking thoughts that are no longer applicable to my current situation.

This situation has been further intensified by being in an environment where free delicious gourmet food is offered to me at every turn, and my normal training routine has been compromised due to the gym where I'm staying not being open until 8-00am.

In my previous physical incarnation [translation = when I was fat (by my standards)] I was driven to turn down free catering and find alternate ways to train because I knew I had to behave this way in order to lose body fat. I knew that if I didn't stick to my plan, I would not see the scales go down and I would have to continue wearing my 'big' clothes.

Yesterday, when I got to the gym at 6-00am and it was dark and locked up, I decided to go for a run instead ... because I need to burn off the fat ... except that I don't.

When morning tea was tiny hot quiches and fruit danishes, I ate my protein bar instead ... because I need to be in calorie deficit ... except that I don't.

The realisation that I don't have to be in fat loss mode any longer keeps taking me by surprise.

Fortunately I have found the gardening metaphor to be a great help in this time of confusion. I remember that although I have spent a lot of sweat and tears making this beautiful garden look exactly how I imagined it could, I can't just stop putting in the work and expect everything to remain looking the way it does now.

Constant loving attention is my new mantra. I have to continue to water, weed, fertilise and sow in order to maintain what I have created. I cannot let my attention be distracted for even one day without there being detrimental effects.

If my flowers are thirsty and I forget to water them [decide to skip a training session], then making up for it tomorrow by watering them twice [doing twice as much training] is not constant loving attention. If I throw garbage into the garden [eating off plan food], then giving the plants more fertiliser on another day [eating super low calorie] is not constant loving attention.

My behaviour is now motivated by a desire to find equilibrium - the quest to determine the exact amount constant loving attention needed to support this high maintenance physical shape I have chosen. In some ways it is harder than fat loss. I feel like I'm running to stand still.

Hello From the Gold Coast

As I got all my things ready yesterday for my short trip away from home, it occurred to me that I should share with you some hints to make travelling easier.

Pack your food
Although my husband always jokes that they musn't have supermarkets wherever I'm going, I always take food with me. I devote a whole carry on wheelie bag to my food which includes protein powder, sugar free maple syrup, psyllium husk, mountain wraps, soy pasta, protein bars and low fat peanut butter. Put the protein powder in a smaller container - don't lug around the 3kg tub! This time I even prepared tiny containers with 2 x egg whites in each so I didn't have to find a shop before breakfast tomorrow.

Pack containers
Make sure that you take plastic containers, sandwich bags and aluminium foil with you. When you need to take your own food to your conference, or day away from home, you will have something to put it in.

Put your airplane meal(s) in your handbag
Take your own meal(s) with you for the flight. Pack some plastic cutlery to eat with, and instead of paying for a cup of tea, take your own tea bag and ask for a cup of hot water.

Bring your scales (food and body)
Unless you want to spend days prior to going away measuring and bagging all your supplies, bring your food scales with you. Having your body weight scales will ensure that you continue to weigh in daily and can monitor what damage you have or haven't done during your time away.

Buy a 7 day pill dispenser (0r 2)
Instead of taking all your pill bottles, buy 2 x 7 day pill dispensers for your morning and night tablets.

Pack your training gear
Make sure you take your joggers, 2 x pairs knickers for each day (one will get sweaty during training), your heart rate monitor and your workout gear. Even if you aren't planning to work out, take it anyway, just in case you feel inspired to run on the beach as the sun comes up. Don't forget your swimmers for a dip in the pool or a steam room session.

Don't stay at a hotel
Find a serviced apartment instead of a hotel because you will have a full sized fridge, microwave, kettle, stove and oven with cooking utensils. [Note to self : next time remember the spray oil]. Try to be as close as possible to your conference centre so you can sneak home for lunch. Make sure the apartment complex has a gym - even if it is just a pathetic weights multi station and an ancient treadmill, it is better than nothing.

Stay Connected
If you rely on the internet for logging your food, blogging and tracking your progress then take a laptop and make sure you have access to the internet.


Do you have any other tips for keeping up your healthy eating and fitness lifestyle while you are away from home??

ANOTHER New Plan

I have been re-thinking my nutrition and exercise plan and why I have a bit of difficulty with sticking to my calories on re-feed days. I think the problem is that 4 days at low carb with high intensity training is a bit too exhausting and the high carb day involves too much sugar all at once (my dinner). I also need to try a different strategy to try and curb my hunger - I am increasing my meal frequency.

So I am going to combine the principals of UD 2.0 and BFFM together to make the Ultimate Burn the Fat Feed the Muscle Diet 2.0 [UBFFMD 2.0]
Low Carb Days - M, T, W, F, S = 1600 calories
Carbs will be increased to 100-120g per day with sugar staying under 50g.
Meal frequency will be 7 meals 2 hours apart at
8am/10am/12pm/2pm/4pm/6pm/8pm.
Macros P - 45%/C - 30%/F - 25%
High Carb Days - Th, Sun = 2000 calories
Carbs maximum 250g with sugar staying under 100g spaced out during the day.
Same meal frequency.
Macros P - 30%/C - 50%/F - 20%

Average calories intake :: 1714 calories

Training
M - carb loaded - Chest, Shoulders, Triceps, Abs + interval cardio
T - interval cardio
W - rest or low intensity cardio/yoga
Th - pre-carb load - Full body + SS cardio
F - carb loaded - Legs, Back, Biceps + interval cardio
S - rest
Sun - pre-carb load - Full body + SS cardio

Calorie burn target :: 3,000

I am not carb loading today because I need to finish off this week with the correct daily calorie average to determine if it is too high/low.

I have also re-stocked my supplements because I had run out and wasn't taking them. My cocktail includes a multi-vitamin with additional magnesium, C, and chromium.

I am off to the Gold Coast this afternoon to attend a conference on Monday, Tuesday and Wednesday. I had better get my arse into gear and start packing!

Tracking Log Mon 18 - Sun 24 May 2009

Fighting the Monkey

I would like to tell you that I handled my first re-feed post comp with perfect control and complete compliance to my plan but it was one of those times where I discovered that although I have come a long way, I still have a long way to go.

The planned date at the burger restaurant was cancelled due to Mr Katiep not feeling 100% and the foul weather. We ended up at the local pub instead.

I had a seafood chowder dish which I didn't really enjoy (but of course ate anyway) with a side of chips. I was looking forward to my cheesecake treat, but the shop was closed for repairs so instead I had a Magnum and the last apricot danish in the freezer.

Once I started on the sugar, I had difficulty stopping. I foraged in the cupboards for more sweets and ended up with a chocolate bar, some lollies, more icecream and a couple of sugar free oat cookies.

All in all it could have been a hell of a lot worse in terms of calorie consumption, but I was disappointed because I still felt like I was under the influence of the Mad Monkey. I didn't feel contented or satisfied with my food, I just wanted more ...

This morning I stayed in bed instead of getting up early and have just had my low carb protein pancakes for breakfast with fake maple syrup and fake icecream. Good(?) food that is physically and psychologically satisfying with no sugar spikes.

What I have learned from all this, is that I need to stick to what I have planned and not just attempt to go 'freestyle', that large amounts of sugar set me off so maybe I should stick to sugar free substitutes, and that my body is wanting to replace the fat that I've lost so it is still fighting me by being hungry all the time.

I might have lost a minor battle last night, but I certainly haven't lost the war!

UD 2.0 Weigh In 22 May

[Sorry about the blurry photo]

A 1 kilo increase from fully dehydrated and depleted comp weight. Compared to my weigh in from my last proper cycle (1 May = 57.1kg - before I did 10 days straight of low carb and then did only a restricted re-feed) I am 1.1 kgs down. I am happy with that. I am now eating 100g carbs a day on my 'low carb' days so I expect I am also holding a bit more water in my muscles than previously. My muscles certainly look much fuller and more defined.

I am looking forward to my date tonight with Mr KatieP. We are going to Bite Me at Star City and I intend to have a couple of mini burgers with chips. Hurry up tonight!!

PS - Shelley - I just had Fluff on my pancakes OMG!

Smugness

I admit to feeling a certain amount of smugness [contentedly confident of one's ability] as I am doing really well this time post comp (I know it has only been 4 days!).

I was reading through my blog posts this time last year and they are quite tortured. In the first couple of weeks I was bingeing nearly every second or third day.

I am still nervous about how long I can keep on the straight and narrow, but all I have to do is focus on one day at a time. Tomorrow night I am going out to dinner with Mr KatieP instead of having a calculated carb re-feed. I am hopeful that I can keep things under control. As I am not totally exhausted, depleted and starving, I may not need to be so anxious about it.

All I need to do is remember that I don't want to destroy all the hard work I've put in over the last 6 months, that I have mastered moderation and that if I stick to my plan I never have to return to the cold, miserable, exhausting land of calorie deficit ever again.

So Far So Good

Everything seems to be going great so far (touch wood). After a wonderful dinner on Sunday night of pumpkin and spinach gnocchi, steak burger and chips and cheesecake, I was back on my nutrition plan on Monday morning, and back in the gym.

I ventured onto the scales yesterday morning to be rewarded with a very pleasing 55.5kg. Just in case I thought it was one of those lies the scales tell, I was exactly the same this morning.

This morning, I caught sight of the affirmations I wrote when I first started BFFM in November last year, and all of them are now true. Pretty amazing!

Back to work today - no rest for the wicked!

Would You Like to Know How I Did It?

In 2005 I dieted down from an overweight 40 year old into a smaller version of myself. I have spent the last 3 years working on the transformation into a fit, lean, athlete.

Do you want to know how I did it?

Would you like to know what it takes to go from a 'normal' body to a being competition ready? And is it possible to achive that goal without bingeing, rebounding, being constantly hungry or being just plain miserable?

Have I found the secret to permanent, painless stubborn fat loss - the secret that has been promised by so many but never delivered?

I think I have found the secret to getting and keeping the body I dreamt of while living the life I always imagined.

The secret is - I had to figure out what worked for me. Just as I am a unique and complex individual, so is the solution to my nutrition, training, and emotional needs.

There is no 'one size fits all' when it comes to achieving a low body fat percentage and staying there.

Every single thought process, eating choice and training decision must be undertaken with knowledge, objectivity, feedback and fairly large amount of willingness to take a risk.

If you are lost amongst the myriad of choices - clean food, Paleo, carb cycling, calorie cycling, intermittent fasting, high intensity cardio, steady state cardio, weight training - and your mind feeds you thoughts of frustration and failure, I am here to help.

If you would like me to take you step by step through the self discovery process I went through and determine what really works for you, I am now taking on a limited amount of clients.

I will provide all the support and accountability you need to get you past that roadblock that has been keeping you stuck for so long.

This is not a diet, a training program or a load of pyschobabble, this is simply real world coaching in the secret art of living happily in your best body ever.

What precisely does this mean? What will you receive from me?

• help with setting and achieving your goals, overcoming set backs, and silencing the ‘mad monkey’
• advice on a nutritional strategy that will suit your individual likes and needs
• daily monitoring of your caloric intake with specific feedback as required
• weekly weigh ins including measurements and photos
• feedback on what your results mean and how to make adjustments
• daily email contact
• tough love when you need it
• personalised training program (if requested)
• feedback on your chosen training routine

4 week block
- beliefs, nutrition and training integration package
$A 350 200

4 week block
- beliefs, nutrition and personalised training program
(by certified trainer) package
$A 450 300

12 week block
- beliefs, nutrition and training integration package
$A 950 500

12 week block
- beliefs, nutrition and personalised training program (by certified trainer) package
$A 1250 800 [3 training program updates]

If you would like to take the most exciting voyage of discovery of your whole life, please email me at thin-enough@optusnet.com.au

The Gardener

She had always known that her garden was overgrown and neglected, and although she felt moments of shame, most of the time she chose not to notice it for many many years.

Finally the weeds and plants started encroaching on the path to her front door so she resolved to spend some time in the garden making it at least presentable.

Every morning, as the sun rose, she could be found digging and planting, trimming and weeding until, to her surprise, she discovered that the garden had the potential to be beautiful.

After a while, the time she spent in the garden was no longer a chore, but an essential part of her day. She began to read books and magazines and scoured the Internet for tips and tricks to help her create the very best garden she could. She lovingly watered and fertilized her plants, protected them from the harshest weather and was inspired by the growth and changes that occurred as a result of her efforts.

After many hours of backbreaking work and constant attention she felt ready to show off all her hard work to the world and entered a gardening competition. She circled the date on the calendar and set about planning, scheduling and working to a timetable that would result in her garden being its most beautiful on exactly the right day. As each day passed, she never tired of the work or lost sight of her goal because she was witnessing a gradual yet dramatic transformation.

She did everything that she could to make her garden look the best it ever had, and when the day of the competition dawned, she felt like she would burst with pride. She looked forward to seeing the judges arrive at her front gate because she felt sure they would be able to recognise all the time and effort she had lovingly invested.

When the judges finally arrived, her joy and anticipation quickly turned to confusion and disappointment when they barely even glanced at her, or her garden. She was stunned to realise that somehow her garden didn't even warrant a pause in the judges' conversation.

Gripped by a fear that she had inadvertently done something wrong, she set off through the neighbourhood to look at the other gardens entered in the competition. As she walked, each garden she passed was more majestic, stunning and perfect. Tears welled in her eyes as she finally understood that her garden was inadequate by comparison.

As she walked towards her front gate, she could now see her garden as others saw it. The trees were knotted and scarred from years of neglect, the young plants were still too small and fragile and her own design was amateur and inferior compared to the professionally landscaped yards. The faults and flaws were obvious and ugly and she wondered how she could have ever overlooked them.

As she cried herself to sleep that night, she thought that her work had been for nothing.

As the sun rose the following morning, she rose from her bed, put on her gardening clothes and gloves and headed outside without even thinking about it. As she stood on her front step she saw the dappled sunlight shining through the leaves of the knotted trees. She saw the first buds appearing on the fledgling rose bushes and she saw how perfectly all the flowers and plants were laid out just the way she liked them. She knew the best place to find shade in the summer and warmth in the winter and realised that her garden was her perfect fit.

It did not matter any more what other gardens looked like, or that a couple of appointed 'judges' found her garden almost invisible, as she once again fell in love with her unique and special place. She paused to remember how much her garden had changed and how it had changed her life.

She now looked forward to the constant attention it would demand of her, knowing that her efforts would always be rewarded with growth and change. It mattered not if her garden was better or worse than anyone else's, it only mattered that she vowed that morning to always nurture, respect and feel proud of the most precious thing she had ever created.

Inspired by the novel by "Brida" - Paulo Coelho

In life each person can take one of two attitudes - to build or to plant.

The builders might take years over their tasks, but one day, they finish what they're doing. Then they find they're hemmed in by their own walls. Life loses its meaning when the building stops.

Then there are those who plant. They endure storms and the changing of the season, and they rarely rest. But, unlike a building, a garden never stops growing. And while it requires the gardener's constant attention, it also allows life for the gardener to be a great adventure. Gardeners always recognise each other, because they know that in the history of each plant lies the growth of the whole world.

The Big Day - Photos

I am still pondering my post competition thoughts and will post soon.

Tracking Log Mon 11 - Sun 17 May 2009

14 Days to Glory - Day 14 - IT'S SHOWTIME

All glammed up and ready to go.

Final dehydrated weigh in -
2009 - 54.9kg/11.3% = 6.2/48.7
compared to last year -
2008 - 54.8kg/11.4% = 6.25/48.55

See you on the other side.

Thank you to everyone who has taken this ride with me one more time.

It's going to be a spectacular day --- and it's going to be FUN!

If you're there (INBA Brisbane Titles) - I'm in the Figure Masters 40+ scheduled to commence at 12:20pm. Look for the blonde in the green bikini - #54.

Don't forget to check back for ongoing updates on Twitter.


♥ you all ~ Katie xxxx

14 Days to Glory - Day 13

From lunch time today I cut out water except for sipping. I expect to be very thirsty.

The KatieP Acceptance Speech

When I am handed my trophy on Sunday I will be making an acceptance speech. In my opinion, it should be like the Oscar's because if I'm going to be lumbered with given an ugly stylish statue I should be entitled to a speech.

Actually, even if by some freakish circumstances the judges are unmoved by my stunning body and endearing personality, I'm going to have the speech and my BYO tiara ready just in case.

::

First of all I would like to thank my partner in crime, best friend and inspiration, Miss Shelley S. Without her encouragement, support and sense of humour I would not have made it to the stage. Shelley taught me the most important skills of a figure competitor - how to turn a pancake using the lid of the frying pan, the psychological value of Skinny Cow icecream, how to deadlift, and to never ever give up. Shelley has provided 'interventions' when necessary and tough love when I was a sooky baby. I could never thank her enough ~ I love her so much I would marry her if I wasn't straight and already married.

I would like to thank my physique coach, cardio buddy and warrior princess Miss Tank-Fern. Seeing her gorgeous face in the early mornings at the gym and her kind words have helped me enormously when the going got tough. Fern has taught me that you can be stronger than you think, both physically and mentally, and that scale weight doesn't matter. She also reminded me that other things in life beside competing matter as well, and that you can find a way to do this mad thing sanely. Thank you Fern, you were an angel sent from heaven when I needed you most. I shall miss you desperately.

My husband, once again, deserves my heartfelt thanks. This time, he not only had to put up with me weighing and measuring every morsel of food and quoting scale numbers morning, noon, and night, he got double trouble when Shelley came to visit. Mr KatieP never complained about being outnumbered by two noisy, obsessed, crazy women, he was just happy that I had found friendship and a kindred spirit. Mr Katie knows how much I love him, and knows that I know how happy he is that he didn't have to endure the days leading up to comp this time.

The ladies of the Blogosphere who have followed my journey deserve my gratitude as well. Being accountable to the world kept me on track, made me feel less alone and not so much of a freak. Knowing you are watching makes me want to do this for all of us.

Finally, I thank the Universe. The strength, courage and determination I have mustered when things have got tough, and the immeasurable joy and sense of accomplishment I have experienced this year have not come from within myself. I believe that by opening up my heart and trusting my instincts, I have allowed a little of the magnificence of the Universe to seep into my soul. I can barely imagine the possibilities the future will bring if I have come this far by taking such a small tentative first step.

I am following my Personal Legend, I am learning and growing each and every day, I am living the life of my dreams. Whether it is through luck, pigheadness or divine intervention - I am eternally thankful.

14 Days to Glory - Day 12

Today marks the start of the tanning process. Lots of coats of contest colour are to be applied between now and Sunday. This morning we are also off to register for the competition.

Things are going well, but I am very tired. I attempted the recommended pre-comp total ban on diet soda but gave in at about 4pm yesterday and had a Pepsi Max. I am truly an addict. I will try to abstain today ...

Shelley reminded me that I am yet to write my acceptance speech. I will write it soon and present it to you before Sunday, I promise.

I am sorry that I don't have anything more exciting to tell you. It is just getting through the days, trying to stay warm, drinking obscene amounts of water and staying close to the loo as much as possible. Not that thrilling really.

14 Days to Glory - Day 11

Today is rest and pampering day with a massage booked in for this morning.

A long walk is all that is required today and then it is no more training until after the competition.

I have set up a Twitter account that displays in my side bar so that I can update live via my Blackberry on Sunday. If you want to 'follow' me (whatever that means?) my ID is thin_enough (or click the link).

UD 2.0 Week 4 Weigh In [Early for Comp Prep]

This week's weigh in is early (normally Friday morning) because I needed to carb load today in order to get into peak condition for Sunday (it takes me 4 days to tighten up after extra carbs). I must admit I had to step on and off the scales a few times this morning to believe the number. No complaints - just excitement.

I was tempted to forgo today's re-feed for some more spectacular scale losses, but then I remembered how crappy I felt and reminded myself that I wasn't chasing some number but trying to look and feel my best on Sunday. Strict low carb dieting all the way to the end would have left me flat, stringy, tired and miserable. No thanks!

So I have partaken of gorgeous carby goodness and I feel alive again.

It is lovely to be staying with Shelley, away from the cold and mundane routine of Sydney. Coming to Brisbane always feels like a wonderful holiday. It is such a joy to have her support and comraderie at the 'pointy end'.

14 Days to Glory - Day 10

This is what I look like now - unfortunately I resemble the one on the left ♥

Jobs on "to do list" completed
fully carb depleted
fasted cardio x 2
teeth cleaned
hair cut and colour
full body wax
fly to Brisbane

Jobs to do today
depletion workout
posing practice with Jo Rogers
arse pump

Thank God today is carb load day - it has been a long time coming. Very clean moderate carb up today so lots of oats, oat wraps (no wheat), sweet potato and a wee bit of real chocolate and icecream. I just hope I fill out my wrinkly skin.

Why the Scales Lie

If ever there was evidence to prove that lighter is not necessary leaner, this is it. Now I don't feel so bad that I am still 1.2kg over my last year's competition weight.

If you can't read the text, it says:

Read the whole article here.

14 Days to Glory - Day 9

Hello 55's - Yahoo!!

14 Days to Glory - Day 8

I recorded another LWE at 56.2kg this morning. Things are coming together nicely. It is such a relief not to have to go to work.

I have started crossing things off my final week schedule. Here is Monday and Tuesday to give you an idea of the things I need to achieve (click to enlarge). It is a good idea to have it all mapped out because starving/excited brain makes you forget things.

I think I might have mentioned this before but I am so GODDAMN excited. I can't wait to (a) go to Brisbane (b) witness the daily changes to my body and (c) celebrate all my hard work by finally standing on stage feeling pretty, proud and confident.

I am bursting out of my skin with happiness - which is fortunate because it means I don't notice the gnawing hunger and tiredness as much :)

The Dreaded M Word - Maintenance

I have thought long and hard about what I am going to do on Monday 18 May and beyond. I am firmly resolved to continue eating and training in a way that will allow me to keep my body and mind in great shape from here on in.

A Goal With a Deadline
I have set myself a new goal to remain at my happy weight (under 60kgs and carrying less than 8kgs of fat) for the next 12 weeks. In order to achieve that goal, I will continue the strategies that have got me here over the past few months - logging and weighing my food, eating what I love, weekly weigh-ins, cycling my calories/carbs, training according to my nutrition, keeping detailed records and posting my progress publicly.

More Calories + Adjusted Training
I have taken the bulking cycle of UD2.0 and modified it to what I think is maintenance for me ~ a guess at an average of 1800 calories a day. Carbs will increase on low carb days and depletion training will be replaced with a 2 day split. I have drafted a new log that makes it a bit clearer:

A Plan 'B'
Now that I have found a way to lose fat without too much pain, I know that if I get off track, I can simply switch back to the fat loss phase of UD2.0 at any time. The thought of being in calorie deficit again if necessary doesn't fill me will binge urges which was where I have ended up in the past.

A Strong Network
I am certain that continuing my interaction with my bodybuilding friends in the real world, and on line will greatly improve my chances of being successful this time around. I know that when I feel like shit and want to chuck it all in, there is someone at the end of the phone who will talk me down off the ledge. I have learned that needing help is not a sign of weakness and usually a friendly voice is far more comforting than eating the cupboards bare.

A New 'Guru'?
Because I feel I have been fortunate enough to make some progress with the eternal quest to reach my body composition goal and maintain it, I have been secretly cooking up a way to share that knowledge with other people who might need a bit of personalised help [watch this space].

If my ideas work out, I will be in a position where I will need to 'practice what I preach' every single day. There is nothing more motivating than knowing your behaviour is on public display and that inspiring others is more than just a choice, it is an obligation.

It is Just the Beginning
Competing on Sunday 17 May will not be achieving the most challenging goal I have set for 2009, or the highlight of my year. My goal is to maintain a sane approach to nutrition and training while being in the best shape of my life from this moment forward.

My new plans are only for the 12 weeks following next weekend because there is no limit to what I might do in the future. There are other competitions to enter, unexplored ways to offer help and inspiration to others, and even a book that might get written.

Living a life that offers such limitless potential guarantees that I wake up each day looking forward to working as hard as I can to be the best I can be. And that, my friends, is my definition of happiness.

Tracking Log Mon 4 - Sun 10 May 2009

14 Days to Glory - Day 7

Yesterday I bought a new Pandora bracelet to match this year's green theme. I now have a beautiful permanent physical reminder of how special next Sunday will be, how far I have come, and a tribute to two wonderful friends - Shelley and Fern - who have given me the gifts of love and support beyond measure.

Beauty, strength and courage are awe inspiring.

Who's Afraid of the Big Bad Binge Wolf?

Reading a few painful posts recently about living with binge tendencies makes me both very sad and very scared.

I have lived through the pain of eating until I made myself sick and being unable to stop. I have watched my body get bloated and soft and I have been unable to fit into my clothes. I have called in sick to work because getting dressed in the morning has reduced me to tears, I have missed Blogger get-togethers and seeing my friends because I felt fat and a failure. Seeing other people go through the same things makes me sad.

It also frightens me enormously. Although I have only binged twice in the last six months, I am secretly scared that the only thing keeping me from reverting to old habits is my public commitment to competing in 7 days time. As I said to Mr Katie yesterday [when he was feeling bad for eating a hot cheese and bacon roll from the bakery in front of me] "I can't do anything now that will cause damage because there is no time left for damage control".

Here is why this time it will be different. I am processing my thoughts for myself and if they help anyone else, so much the better.

Body Image
Every time I have gotten to a FLWE [final lowest weight ever], even before competing, I didn't really like my body. I wanted to be lean, but I ended up feeling [and looking] small and skinny. I didn't ever like what I saw in the mirror. There were no good bits I could identify, only bad bits that were beyond my control - like stretch marks and loose skin. It felt like all the hard work wasn't worth it, so why bother?

Nowadays, I love my new body and I want to keep it for as long as possible ever. I have defined muscles, abs peaking through, a gap between my thighs, a wee booty and a rather nice V taper (even if I say so myself LOL). In reality I am probably nowhere near lean enough to be a figure competition contender, but for my head space and history, this is a good thing. No-one tells me I'm looking ill this time around. My bones are visible but so are my obliques near my hipbones, my pectorals sit on top of my breast bones and my intercostals (?) over the top of my ribs. I don't look like a skeleton so I have a much stronger motivation to stay at this weight.

Dieting Strategy
I have cycled my calories/carbs and have re-feed days. When only having one re-feed day in 4 triggered 'last supper' binging, I found a strategy that would give me 3 days of relaxed eating instead of just one. I cannot contemplate endless days of sticking to the same calorie count - even with the promise of a 'free meal' occasionally. I need variety and the opportunity to have a few days in a row when I don't feel like I'm on a diet.

Within my dieting plan, I have kept all the things I love to eat. I am proud of the fact that I eat low calorie/carb pancakes, chocolate, ice cream, cheese, peanut butter and real caramello koalas almost every day. I don't need to binge on these foods at least because they are always on hand.

I also refuse to eat anything I don't like - even if it is good for me. No more canned tuna, no more giant spinach salads, and no more cabbage and cauliflower. I never drink a protein shake. I enjoy eating and look forward to my meals.

Speed of Weight Loss
I have taken 6 months to lose 6 kilos - the slowest weight loss I have ever undertaken, and the longest diet compliance as well. That first kilo I lost has now stayed off for 6 months, so I am confident that my body is getting used to being smaller by gently shaving away the fat, not dropping it in a short amount of time.

Even when I was in danger of not being ready in time for the May comp, I resisted [and boy it took a great deal of effort] doing a classic clean 'lose a kilo a week' type diet. I knew that I would just be setting myself up for a major binge rebound and that I would have trouble convincing my body that the rapid fat loss should be permanent. I also suspect that losing so very very slowly has meant that I have not lost too much muscle this time around. Losing muscle along with fat just makes you skinny - see Body Image above!

It's All in Your Head
When my eating was out of control and I couldn't find a way back to any kind of eating sanity I thought I had a psychological eating disorder. I read all the books and even sought the help of a psychiatrist. What I discovered was that the part that was in my head was just wonky thinking and not a mental disease, and that a great deal of it was biological.

My perception was that I just wanted to be 'normal'. I thought that I should have a 'healthy' relationship with food, where I could eat moderate amounts of clean, good, food - you know, like normal people. What I figured out was that food and I will always walk the fine line between pleasure and abuse and that if I have to log and weigh my food for the rest of my life to keep it under my control, then 'normal' doesn't matter. I can't let down my guard, my instincts are broken. Doesn't matter why or how I got this way ... childhood, low self esteem, whatever ... can't change it, can't fix it so I just need to accept that this is me and get on with it.

I also realised that my body doesn't want to be the same weight I want it to be. It will fight me by making me crave things and making me hungry. It is a biological certainty. I just have to accept this fact and work with it. Again, re-feeds help reset my hormones, and really hungry days are bearable when I know there is relief just around the corner. I am not wanting to jam raisin toast down my throat because I have no discipline, self respect or willpower, it is because I have chemical messages in my body screaming at my brain that it needs food. Somehow knowing that it is not my fault makes it easier to manage.

Don't Try to Do Two Things at Once
If you want to get stronger in the gym, lift increasingly heavy weights and have enough energy to bounce of the walls, then don't cut your calories and/or don't cut your carbs. You can't reach your full training potential while you have no fuel in your tank. Don't expect to grow muscle without eating more than maintenance calories.

I inadvertently gained muscle after competing last year by making sure I used every binge as an opportunity to smash myself in the gym [can you say punish yourself?]. Not a great strategy but proof that excess calories can be used to gain muscle size.

I now have a training program that is tailored to my eating cycle. The morning after a high carb/calorie day I do my hardest, most intense workout in the gym followed by interval cardio. If I am lucky, the extra calories I ate the day before go into building muscle, or at least stop me losing it.

At the start of the fat loss/restricting phase I do fasted depletion workouts [light weights, high reps] to empty my muscles of the stored glycogen. As I get more depleted I just do fasted cardio. On the morning of my re-feed, I have a high carb pre-workout meal and use the brief shot of energy to do a moderate intensity workout priming my body for the incoming carbs and excess/maintenance calories over the next few days. I am tailoring my training to suit my nutrition - taking advantage of the fuel when I've got it, and easing off when I'm spent.

Trying to maintain an intense training regime while trying to lose fat will end in tears, exhaustion and even injury.


This has turned into an epic post so I will leave it for another day to explain my 'maintenance' strategy. I warn you that it is just as complicated as my fat loss one, but as you now know, I need structure and variety to keep things under control.

I love it when a plan comes together

Most pleased ...

14 Days to Glory - Day 6

The alchemist knew the legend of Narcissus, a youth who knelt daily beside a lake to contemplate his own beauty. He was so fascinated by himself that, one morning, he fell into the lake and drowned.

When Narcissus died, the goddesses of the forest appeared and found the lake, which had been fresh water, transformed into a lake of salty tears.

"Why do you weep?" the goddess asked.

"I weep for Narcissus", the lake replied.

"Ah, it is no surprise that you weep for Narcissus," they said, "for though we always pursued him in the forest, you alone could contemplate his beauty close at hand".

"But ... was Narcissus beautiful?" the lake asked.

"Who better than you to know that?" the goddesses said in wonder. "After all, it was by your banks that he knelt each day to contemplate himself."

The lake was silent for some time. Finally, it said:

"I weep for Narcissus, but I never noticed that Narcissus was beautiful. I weep because each time he knelt beside my banks, I could see, in the depths of his eyes, my own beauty reflected."

from The Alchemist

Sometimes I feel that the pursuit of a fit lean body is "narcissistic" - a vain, self absorbed, shallow endeavour. There is a small voice that tells me that my drive and energy could be better spent teaching poor children or feeding the homeless.

But the actual form that my Personal Legend takes is immaterial. What matters is that when I am pursuing my dream, people will look into the depths of my eyes, and see their own beauty reflected.

They won't necessarily see my courage, determination, commitment, and passion, but by looking into my eyes, they will know it is possible for them too, to love themselves.

By changing myself, I can change others. By following my dream, others believe that they can follow theirs as well.

I can be an inspiration.

14 Days to Glory - Day 5 - UD 2.0 Week Three Weigh In

Hello 56's at last!

I am very happy with today's weigh in - another LWE [lowest weight ever]. Not so happy with my hormones though. This is now my second period in a row that has come 2 weeks after the previous one. That equals 3 periods in the last 6 weeks. What is that all about? Last time they stopped altogether ... this time - double!

Random Shit

1. I have managed to insert my tracking spreadsheet at the top of the page so it should now just update automatically instead of me having to cut and paste it each morning. I will do a final cut and paste at the end of each week so I have a record for the future. Now I don't have to worry about all that carry on while I am in Brisbane.
   


2. It is my last day of work today until after the comp - thank god! It is so difficult to be focused on all the dramas when your stomach is rumbling constantly.


3. I think I have solved the mystery of why I hate drinking water - it is vile Sydney tap water that makes me feel sick. If I drink filtered water at work, or water out of the kettle after it's been boiled I am good.


4. I am having a higher calories/carb day today to compensate for missing this week's re-feed. Even limiting myself to 100g of carbs today, I managed to squeeze in oats and powder for breakfast. God I love oats!
   

14 Days to Glory - Day 4 - I can see the Palm Trees

Just in case you think it is all sunshine and flowers in the Katie Comp World, here is what I wrote last night.

I have just been posing in the mirror and I look and feel like shit. I would give anything in the whole world to drown my sorrows in pizza and chocolate and apricot pie/icecream. I just want a full warm tummy and the loving that only fat and carbs and sugar can bring.

My legs look really bad. They are dimpled and wobbly and have layers of elephant skin. My abs have all but disappeared. If I hadn't been so public about this fucking comp I would pull the plug right now.

But I won't do any of the above. I will take my empty, rumbling stomach to bed and live through another sleepless night and then wake to smash myself again in the gym.

I felt so confident and skinny today but when I stood in front of the mirror, I realised I don't look anything like I imagine I do. These things happen I know, we all lose confidence and our monkey brain takes over. It is just so fucking hard when you are cold, alone and can still grab handfuls of fat.

I got into bed and opened my book to read the following:

Before a dream is realised, the Soul of the World tests everything that was learned along the way. It does this not because it is evil, but so that we can, in addition to realising our dreams, master the lessons we've learned as we've moved toward that dream. That's the point at which most people give up. It's the point at which, as we say in the language of the desert, one 'dies of thirst just when the palm trees have appeared on the horizon'.

The Alchemist - Paulo Coelho

I can see the Palm Trees and I refuse to die of thirst.

14 Days to Glory - Day 3

Competing in a Figure Competition is like being very good, working hard and waiting months and months for your Christmas present (your best body ever) to arrive . You finally get your long awaited gift on Christmas Day, but then you have to give it straight back on Boxing Day!

This time, I already have my Christmas present. I unwrapped it about a month ago.

And this time, I'm never giving it back.

14 Days to Glory - Day 2

My shoulder is much improved and I managed a really good training session this morning that left me feeling energised afterward rather than exhausted.

Interestingly, I was able to increase my weights this morning. How is it that a figure athlete, less than 2 weeks out from competition is getting stronger? This was also accompanied by a drop in BF% on the scales (12.9%) which meant an increase in LBM (fat is the same as it was on Friday).

I look leaner and tighter than I did yesterday so I am going to carb load earlier next week. I am going to stick with what I know rather than risk changing things. Carb load then 2 days of moderate carbs/cals and then 1 low carb day is the best of both worlds - tight without being flat.

That will be next Wednesday for the load - NEXT WEDNESDAY - OMG!!!

14 Days to Glory - Day 1

Depletion workout was beyond brutal this morning trying to work around a very painful shoulder. I went lighter than normal and managed everything except tricep pushdowns which were just too painful.

Only one full depletion workout to go and then it gets easier. If I was to get injured at any time, now is a better time than most because I am tapering off my training. It is also not my legs which would prevent me from cardio so I am happy for that.

You see - it's all about perspective.

What Will You Be Doing 2 Weeks From Today?

It is 2 weeks out so time for a sneak peak. The final countdown begins tomorrow.

The Spirit is Willing But The Flesh is Weak

No 'smashing' was achieved in the gym this morning due to a dodgy shoulder. I went to pick up a pair of 12.5kg weights for my chest press and felt a sharp pain in my right shoulder. As the session progressed the pain got worse traveling all the way down my arm. I lightened my weights and went carefully but by the end of the weight session I was feeling quite nauseous from the pain. I couldn't muster up the courage to do cardio and came home early.

With the thought of only 2 weeks left before I step on stage I almost chose to ignore the pain and keep pushing. But lucky for me I have a clear set of written guidelines that remind me that my project outcome [goal] is to stay at my happy weight, to have passion for life, energy to train and to treat my body with respect. Throwing caution to the wind and risking even more damage just so I am 'stage ready' is not compatible with my plan. It's long term sustainable success rather than a brief shining moment in the spotlight.

On the flip side, I briefly considered numbing my pain and frustration with the best anesthetic of all - fatty, carby, junk food. This time the thought of standing on stage in a skimpy bikini in two weeks time definitely helped me reconsider that ill conceived plan. Instead I shall treat my pain with a hot shower, some anti inflammatory gel and perhaps a massage later.

Um ... OOOWWWWWW! ... bugger :(

The Shack

If you are interested in spiritually and the concept of God then read this book. It is brilliant!

The Shack by William P. Young

Mackenzie Allen Philips’ youngest daughter, Missy, has been abducted during a family vacation and evidence that she may have been brutally murdered is found in an abandoned shack deep in the Oregon wilderness. Four years later in the midst of his Great Sadness, Mack receives a suspicious note, apparently from God, inviting him back to that shack for a weekend. Against his better judgment he arrives at the shack on a wintry afternoon and walks back into his darkest nightmare. What he finds there will change Mack's world forever.

UD 2.0 Week Two Results

Weight is creeping down - not as impressive as last week but I am not particularly concerned.

Cornflakes and oats have been eaten and all is right with the world. This is my last full carb up until after the competition. I am skipping next weeks refuel day and going low carb straight through to Thursday the week after [10 days] when I only have a 250g carb intake [as opposed to 400g] - wish me luck!

Is anyone else having trouble with Calorie King today??