Leanness Lifestyle
- Thread starter sue320
- Start date
atiman
Cathlete
Hi Sue, I am currently doing LL. I love it so far! I believe I'm starting my 6th week.
Before LL, I lost about 23lbs prior, but this past year I was stuck at the same weight and practically the same body shape. I did eat clean, but I now realize that I mostly likely ate way too many clean calories. Even eating ~1400, maybe more ocassionaly, was too much for me. I'm only about 5' tall and it was what stagnates my losses.
I was really baffled why I couldn't lose weight when I felt as though I worked out harder than the year before. I even starting running and the weight still didn't come off really.
I knew I needed to lose at least 10lbs more pounds to feel good. I didn't want to give up at this point, so after seeing KathyG's results and a few previous post about LL, I finally took the chance.
At first, I was shocked about the low calories, but that can change with the amount of weight you chose to lose a week and also how much vigorous(70%of your max HR) exercise minutes per week, and weight training you choose to do. Weight training is a heavy load and done with a periodation lifting.
At first, I was freaked about it because I always did look bigger(like a block) when I went moderate to heavy weights for too long. I feared it would happen again. NOPE!!!! not at all. This time the fat was burning off at the same time. I look so much leaner. Realized that excess calories is what made me look bulkier, not the heavier load.
I love the results and saw them almost immediately within less than three weeks, and one of those weeks I was on vacation(did not follow LL to a "T"). I thinned down a lot and it was noticable to many others, even though the scale weight at the time showed about 2-3 pds lost. My torso is my trouble area, and this is the place I have noticed the most changes. I can't help looking in the mirror, because I'm shocked how much longer my torso looks now. I've lost about an inch in my waist so far. All my sizes 4's are getting too big, and my hips have gotten even smaller. Just so many changes that I'm happy about. The definition in my arms and legs show up much better now.
I even can fit into 14 girls jeans(Which BTW, is a good length for me). It been fun trying on all kinds of stuff just for the heck of it. I don't want to really buy right now since I know I will drop a lot more. I'm having fun!
I love food, and enjoy eating quanity. I have learned how to eat a lot of low caloric foods(veggies) with the caloric/carb/pro/and fats ratios I'm given. Once you go through the leaning process and find foods that fit and work into your plan it makes the program easier.
I don't want to make this sound like it's so easy, but it does take dedication to make it really work.
If I can answer any more questions, let me know.
Namita
Before LL, I lost about 23lbs prior, but this past year I was stuck at the same weight and practically the same body shape. I did eat clean, but I now realize that I mostly likely ate way too many clean calories. Even eating ~1400, maybe more ocassionaly, was too much for me. I'm only about 5' tall and it was what stagnates my losses.
I was really baffled why I couldn't lose weight when I felt as though I worked out harder than the year before. I even starting running and the weight still didn't come off really.
I knew I needed to lose at least 10lbs more pounds to feel good. I didn't want to give up at this point, so after seeing KathyG's results and a few previous post about LL, I finally took the chance.
At first, I was shocked about the low calories, but that can change with the amount of weight you chose to lose a week and also how much vigorous(70%of your max HR) exercise minutes per week, and weight training you choose to do. Weight training is a heavy load and done with a periodation lifting.
At first, I was freaked about it because I always did look bigger(like a block) when I went moderate to heavy weights for too long. I feared it would happen again. NOPE!!!! not at all. This time the fat was burning off at the same time. I look so much leaner. Realized that excess calories is what made me look bulkier, not the heavier load.
I love the results and saw them almost immediately within less than three weeks, and one of those weeks I was on vacation(did not follow LL to a "T"). I thinned down a lot and it was noticable to many others, even though the scale weight at the time showed about 2-3 pds lost. My torso is my trouble area, and this is the place I have noticed the most changes. I can't help looking in the mirror, because I'm shocked how much longer my torso looks now. I've lost about an inch in my waist so far. All my sizes 4's are getting too big, and my hips have gotten even smaller. Just so many changes that I'm happy about. The definition in my arms and legs show up much better now.
I even can fit into 14 girls jeans(Which BTW, is a good length for me). It been fun trying on all kinds of stuff just for the heck of it. I don't want to really buy right now since I know I will drop a lot more. I'm having fun!
I love food, and enjoy eating quanity. I have learned how to eat a lot of low caloric foods(veggies) with the caloric/carb/pro/and fats ratios I'm given. Once you go through the leaning process and find foods that fit and work into your plan it makes the program easier.
I don't want to make this sound like it's so easy, but it does take dedication to make it really work.
If I can answer any more questions, let me know.
Namita
Namita,
Thanks for taking the time to answer my question! I don't know that I necessarily need to lose any more weight (okay, I'd love 5 more lbs. but that may just be a dream). I'm looking to lean myself out...you know, see more muscle definition. I want to be somewhere along the lines of Cathe or maybe even slightly less. I want a tight butt and toned legs (my trouble areas).
One of my biggest issues with LL is that I rarely cook. Dh is gone much of the time and my kids eat largely "cold" meals (well, we eat probably two/three hot meals a week...I'm speaking of suppers). I generally prefer different foods from what I feed the kids...more gourmet and so I don't cook while dh is gone. Hence, it's lean cuisine many nights. I do watch sugar/sodium/fat and choose only those high in protein. I also have only one per day. I suppose my question would be--will I be cooking every night just for me?
Two more questions...is it worth the money & what about maintenance? Is this a life program? If so, if I go "off of it" am I going to balloon up?
I'm not sure that I am ready to dedicate that much. When it comes to tweaking my diet I have to be taken kicking and screaming!
Thanks for your input!
Sue<><
Thanks for taking the time to answer my question! I don't know that I necessarily need to lose any more weight (okay, I'd love 5 more lbs. but that may just be a dream). I'm looking to lean myself out...you know, see more muscle definition. I want to be somewhere along the lines of Cathe or maybe even slightly less. I want a tight butt and toned legs (my trouble areas).
One of my biggest issues with LL is that I rarely cook. Dh is gone much of the time and my kids eat largely "cold" meals (well, we eat probably two/three hot meals a week...I'm speaking of suppers). I generally prefer different foods from what I feed the kids...more gourmet and so I don't cook while dh is gone. Hence, it's lean cuisine many nights. I do watch sugar/sodium/fat and choose only those high in protein. I also have only one per day. I suppose my question would be--will I be cooking every night just for me?
Two more questions...is it worth the money & what about maintenance? Is this a life program? If so, if I go "off of it" am I going to balloon up?
I'm not sure that I am ready to dedicate that much. When it comes to tweaking my diet I have to be taken kicking and screaming!
Thanks for your input!
Sue<><
atiman
Cathlete
For toned butt and toned legs do squats and lunges, lots of them with a weighted bar. The best exercise for that area.
I eat differently from the kids too, and sometimes from DH. We also don't cook a lot of hot meals. You can precook chicken or other meats that can easily be tossed with veggies. In fact, making this plan work easily is by having things prepared ahead of time. Plus, I eat about 5 to 6 mini meals a day. So, the need to prep ahead is important.
This plan follows a 40 % carb, 40% pro and 20% fat ratio. As long as your meals fall into those ratios you eat whatever you want(well, at least most things). Majority of your foods should come from the refrigerator, not the cabinets. My frig is a huge mess, there's never any room to put something in anymore.
It is a life program. Just like any other program, once you return to your old bad habits, you will gain back weight.
Since you aren't looking to lose weight, than I would say don't purchase, but just really target your diet to lean down. It's really the diet part that is most important, and then comes weight training and cardio.
Namita
I eat differently from the kids too, and sometimes from DH. We also don't cook a lot of hot meals. You can precook chicken or other meats that can easily be tossed with veggies. In fact, making this plan work easily is by having things prepared ahead of time. Plus, I eat about 5 to 6 mini meals a day. So, the need to prep ahead is important.
This plan follows a 40 % carb, 40% pro and 20% fat ratio. As long as your meals fall into those ratios you eat whatever you want(well, at least most things). Majority of your foods should come from the refrigerator, not the cabinets. My frig is a huge mess, there's never any room to put something in anymore.
It is a life program. Just like any other program, once you return to your old bad habits, you will gain back weight.
Since you aren't looking to lose weight, than I would say don't purchase, but just really target your diet to lean down. It's really the diet part that is most important, and then comes weight training and cardio.
Namita
atiman
Cathlete
Hi Namita! I'm still reading the book but after figuring out my calories they seem so incredibly low to me how could this possibly work for me? I'm I think 110-115#s now not sure b/c I only weigh myself at the dr's office but after calculating my calories they're supposed to zig zag this way: 1174, 1057, 1057, 1174, 1468, 1174 & 1174. Trying to drop 5#s. Today is my 1057 mark that brings me in at 212 cals a meal (I eat 5 meals a day). If I weight train my meal replacement shake alone comes in at 390 cals. I'm now wearing a size 2 which has gotten tight on me & I'm 5'2"; don't know if I should even consider losing any weight but if I don't then how will all the muscle definition that I have come through. This is why I've been curious about this plan. I don't know if I'm doing this right; I've had a hard time with the Nutrition Analyzer b/c nothing on the list is what I consume!:7 I don't eat anything processed. I want more of my muscle definition to show through. I've been tracking my food intake using fitday instead. Can you shed some light? TIA, Kathy
I called them this morning and they said it seems that access to the site is sporadic and that some people can get in and some people can't. They said they have done nothing to the site and there is nothing they can do about it. x( I called my ISP and they said the same thing - "we can't do anything about it and it would be LL's responsibility." Again, x( I don't know what members are supposed to do at this point if they can't get in, but I'm not happy right now.
Kathy - I'm not Namita, but I think I read that those on Maintenance should add 250 calories per day to their daily caloric total in order not to lose. Also, Coach Dave stresses that "your mileage may vary" so if you're losing weight on more calories than what the Calorie Calculator comes up with, then go with it. Everone's body and metabolism is different.
One thing I have learned (and I'm just starting out with LL) is that I was conditioned to think that I needed a lot more calories than I really do...and then I wondered why I wasn't getting results. HTH!
Angela
One thing I have learned (and I'm just starting out with LL) is that I was conditioned to think that I needed a lot more calories than I really do...and then I wondered why I wasn't getting results. HTH!
Angela
Hi Angela! After tracking my fat percentage today at fitday it so far comes in at 24%. Pretty good I think but according to Coach Dave he wants you to come in at 20%. What would you eat in order to get this percentage? My days total still isn't finished either I still have to eat 1 more meal tonite so that will put me at maybe 30%. Can you still shed some light for me? Have to finish the book! LOL Kathy:7
Kathy, I found that I needed to tweak some of my normal meals to get to 20% (sometimes I land at 22-24% though). For example, when I normally put Udo's in my protein shake in the morning, instead of a tablespoon, I now use 1/2 tablespoon. I also have to watch my intake of Balance bars and other "healthy" foods that are low-fat, yet still add fat to my diet. Eating veggies helps, too.
It really makes you completely aware of what you're consuming.
It really makes you completely aware of what you're consuming.
Angela! Thanks so much for all of your help. I don't really think fitday is correct by 24%. I think tonite I'll have to look at the labels & jot everything down b/c I'm surprised that I even came in at 24%. I don't want to go over my alloted 1057 cals for today.:-( If I have any more questions I'll give a holler. Thanks again, Kathy
No problem Kathy - I'm happy to help! Have you tried plugging in your foods in the Nutrition Analyzer? From an earlier post you made, it sounds like you will have to go in and "Add A Custom Food" for what you eat if you can't find things on the provided list. I have had to add a lot of my own foods. BTW - if you haven't already gotten it, you will probably get an e-mail soon regarding their site disruption. It should be resolved soon. ;-)
atiman
Cathlete
Hi KathyH,
First, I agree with what Angela said above.
I've also learned the hard way that I was really eating more cals than I really needed. It's really hard to face it at first. I thought I was going to starve to death or screw up my metabolism further, but I think it was mostly because I didn't want to give up my food. This way seemed drastic, but once you learn how to eat and feel satisfied, it's worth it. I've love the results so far.
I mean, I stayed roughly at the same weight for one year. I tried around 1200 cal, then that didn't really work. So then I tried upping my cals, because I read so much about not getting enough fuel which could stall weightloss. Nope, that didn't worked either. I even tried even a little higher. I tried differnt workouts, or added this and that and still no results. Then, I was left to believe that I maybe I was at set point and I wasn't going to get below 120, st least not this 5' person.
I know I'm stronger now than when I started out with LL. So, I'm pretty sure I'm not losing more muscle mass than fat. I've pretty much hit my maxes at home and I may have to move my stength training to the gym. I can't lift anymore than 65lbs over my head without falling backwards, I think. I know I can squat much more than that, but I'm limited right now.
As of today, my waist has a total reduction of 1". I couldn't get my waist to budge one bit prior to LL. My losses show mostly in inches, not so much in pounds.
The Nutrition Analyzer uses the same chart(U.S. Dept. of Agriculture's Nutrient database for Standard Reference) that Fit-day uses. I usually enter foods through "Custom Foods." It's easier when you have the packaging to enter the nutrtional info yourself. Then you can combine your foofds to make meals. It's eaiser to enter that way, but not always. I hardly eat anything that is processed, too.
Your shake may need to be reduced in cals or porportioned to the ratios you need per meal. Is 360 cals a shake something that you make at home or is it premade? It could be okay for certain indiviuals and the right amount for their needs, but necessarily yours. One size doesn't fit all. Something that I've learned also. I also do not waste my cals on bars or shakes because of how much they consume of my caloric intake per day. Plus, the fullness(or satifisfaction) doesn't last long enough. With that said, I ocassionaly due sometimes because I have no other chioce than to starve.
Also, I cut bars into 3 or 4 pieces. When I feel like I'm starving, I grab one and drink water. In 20 min. I'm fine. Normally, I would have eaten the whole bar and consumed an extra 200 some cals that I really didn't need. I also use cut bars to get my ratios to work out when I need extra protein to balance out my meal.
I can eat platefuls of food for 360 cals. That would more than 1/4th of your calories coming from a shake. Honestly, if you do that, you most likely will find yourself really hungry and miserable.
Doing this program has taught me how well(and extremely healthy) I can eat when faced with limited calories. It's okay to have some of your meal in higher cals, but you just try your best to get the ratios as close as possibly as you can.
I usually make a whole wheat pancake that turn out to be about 8-10" round. It calls for 1/3 cup of the whole wheat mix, eggs whites, water and so on. On a day that I need to drop a few cals lower, I just reduce the serving of it a bit and add a little extra water. I hardly even notice the difference. It's still 8-10" round, but perhaps a hair thinner. Saves about 40-50 cal just in breakfast alone. It's eaiser to eat your normal foods, but then find something than can be reduced or taken out or replaced with lower filling foods.
Your calculations seem to line up with mine. I'm not sure how much activity you entered per week, but if want higher cals then either add more vigorous exercise or reduce how much you want to lose per week. Give a week or so. Although, any new way of eating and working out is pretty tough the first week or two.
Got an email from LL: their site is having problems and may not be back in gear until Thursday. It does still let me in, but I think it sporadically picks based upon you service provider.
First, I agree with what Angela said above.
I've also learned the hard way that I was really eating more cals than I really needed. It's really hard to face it at first. I thought I was going to starve to death or screw up my metabolism further, but I think it was mostly because I didn't want to give up my food. This way seemed drastic, but once you learn how to eat and feel satisfied, it's worth it. I've love the results so far.
I mean, I stayed roughly at the same weight for one year. I tried around 1200 cal, then that didn't really work. So then I tried upping my cals, because I read so much about not getting enough fuel which could stall weightloss. Nope, that didn't worked either. I even tried even a little higher. I tried differnt workouts, or added this and that and still no results. Then, I was left to believe that I maybe I was at set point and I wasn't going to get below 120, st least not this 5' person.
I know I'm stronger now than when I started out with LL. So, I'm pretty sure I'm not losing more muscle mass than fat. I've pretty much hit my maxes at home and I may have to move my stength training to the gym. I can't lift anymore than 65lbs over my head without falling backwards, I think. I know I can squat much more than that, but I'm limited right now.
As of today, my waist has a total reduction of 1". I couldn't get my waist to budge one bit prior to LL. My losses show mostly in inches, not so much in pounds.
The Nutrition Analyzer uses the same chart(U.S. Dept. of Agriculture's Nutrient database for Standard Reference) that Fit-day uses. I usually enter foods through "Custom Foods." It's easier when you have the packaging to enter the nutrtional info yourself. Then you can combine your foofds to make meals. It's eaiser to enter that way, but not always. I hardly eat anything that is processed, too.
Your shake may need to be reduced in cals or porportioned to the ratios you need per meal. Is 360 cals a shake something that you make at home or is it premade? It could be okay for certain indiviuals and the right amount for their needs, but necessarily yours. One size doesn't fit all. Something that I've learned also. I also do not waste my cals on bars or shakes because of how much they consume of my caloric intake per day. Plus, the fullness(or satifisfaction) doesn't last long enough. With that said, I ocassionaly due sometimes because I have no other chioce than to starve.
Also, I cut bars into 3 or 4 pieces. When I feel like I'm starving, I grab one and drink water. In 20 min. I'm fine. Normally, I would have eaten the whole bar and consumed an extra 200 some cals that I really didn't need. I also use cut bars to get my ratios to work out when I need extra protein to balance out my meal.
I can eat platefuls of food for 360 cals. That would more than 1/4th of your calories coming from a shake. Honestly, if you do that, you most likely will find yourself really hungry and miserable.
Doing this program has taught me how well(and extremely healthy) I can eat when faced with limited calories. It's okay to have some of your meal in higher cals, but you just try your best to get the ratios as close as possibly as you can.
I usually make a whole wheat pancake that turn out to be about 8-10" round. It calls for 1/3 cup of the whole wheat mix, eggs whites, water and so on. On a day that I need to drop a few cals lower, I just reduce the serving of it a bit and add a little extra water. I hardly even notice the difference. It's still 8-10" round, but perhaps a hair thinner. Saves about 40-50 cal just in breakfast alone. It's eaiser to eat your normal foods, but then find something than can be reduced or taken out or replaced with lower filling foods.
Your calculations seem to line up with mine. I'm not sure how much activity you entered per week, but if want higher cals then either add more vigorous exercise or reduce how much you want to lose per week. Give a week or so. Although, any new way of eating and working out is pretty tough the first week or two.
Got an email from LL: their site is having problems and may not be back in gear until Thursday. It does still let me in, but I think it sporadically picks based upon you service provider.
Can someone please give me a rundown on this program? I can't access the website. I get the basic idea that you zigzag fairly low calories? How do you figure out what calories you need ? (I'm 5'5, 141 lbs, 34 yrs old, female and workout for 1 hr six days a week a combo of weights and cardio). Also, it sound slike hte program advocates 20% fat per day....what about carbs and protein? TIA!
Hi Angela! I'm going to enter all of my own custom foods & track it on the Nutrition Analyzer instead of using fitday as you advised. I've been doing Cathe's Sept. rotation which is really kicking my butt + starting to lower my calories & I'm already seeing a difference & its been only 2 wks. I keep jotting everything down for calories & fat; want to keep the fat at 20%. I think its working. I still have quite a bit left to read in the book though. Thanks so much again for all of your help. Best, Kathy ;-)