Good morning, I am new to the zone, I've been on it only for 8 days so far. I would say I feel pretty good about myself and I even lost a bit of weight, about 2 lbs which mean to me I must be doing something right or It might be only the excess from x-mas. I am at 161 lbs and before x-mas I was at 164 lbs. I did have a lot of foods and drinks during that period and I didn't go on the scale. I can imagine that I was over 164 lbs when I first started January 4th. Anyway, there is only one thing that really is bothering me: I can't do my routine at the gym the same way I used to. It feels like I've never done it before, I have quite a hard time lifting weight, my legs and muscles feels tired right away. I cannot do cardio the same way I used to be: not same level, and speed, again my legs get tired and/or I have to hold the handles, etc... I feel like it is too hard each time I exercise, I feel like if I've lost my strength and endurance. I am eating one block before I go to the gym. I mostly go around 4:20 am and I eat my block around 4:00 am. I stay away from caffeine, I only have 1/2 one mixed with water; I used to drink 1-2 coffees before my workout. I am eating 11 blocks a day, this is what the online test is telling me to eat. Sometimes, like yesterday, I ate a total of 13 blocks in my day but never go above that. What should I do, I feel like giving up? Thank you for reading me, Christine

[quote:69809d5a70="chaton"]Good morning, I am new to the zone, I've been on it only for 8 days so far. I would say I feel pretty good about myself and I even lost a bit of weight, about 2 lbs which mean to me I must be doing something right or It might be only the excess from x-mas. I am at 161 lbs and before x-mas I was at 164 lbs. I did have a lot of foods and drinks during that period and I didn't go on the scale. I can imagine that I was over 164 lbs when I first started January 4th. Anyway, there is only one thing that really is bothering me: I can't do my routine at the gym the same way I used to. It feels like I've never done it before, I have quite a hard time lifting weight, my legs and muscles feels tired right away. I cannot do cardio the same way I used to be: not same level, and speed, again my legs get tired and/or I have to hold the handles, etc... I feel like it is too hard each time I exercise, I feel like if I've lost my strength and endurance. I am eating one block before I go to the gym. I mostly go around 4:20 am and I eat my block around 4:00 am. I stay away from caffeine, I only have 1/2 one mixed with water; I used to drink 1-2 coffees before my workout. I am eating 11 blocks a day, this is what the online test is telling me to eat. Sometimes, like yesterday, I ate a total of 13 blocks in my day but never go above that. What should I do, I feel like giving up? Thank you for reading me, Christine[/quote:69809d5a70] [color=darkred:69809d5a70]The initial AA release when you begin to burn stored fat can result in the symptoms you describe. If this is the cause, it will subside. Also keep in mind that your diet is but one factor in how you feel. You could be fighting off a virus, or any numbe of other things could be happening, which could result in the symptoms you describe. Give your body sufficient time to adjust to the changes you've made. Don't give up! Make sure you are calculating your blocks appripriately. If I remember correctly, I 've already suggested to you that you'd probably be better on 12 or even 13 blocks. I can make a more accurate recommendation for your daily blocks if you'd like to post specific info including your height, current weight, abdomen (at belly button) and hip measurements, and specific aerobic and strength training activities and time spent at each in a one week period. Congrats on yoru progress so far![/color:69809d5a70]

ok I won't give up yet! I will try the two weeks recommended in the book. I never thought of a virus or anything like that. I am rarely sick usually. I do have the dark circles that just started this past weekend... When you are saying it will subside, you mean it will stay like that for a while? Until no more body fat to burn? It just feels like I am not a strong woman anymore and I don't like this feeling... Here are my measurements: Height: 5'5" Weight: 161 lbs (from this am) Waist: 35" Abdomen: 41" Hips: 43" Aerobics: 3-4 times a week, 45 minutes minimum to 60 minutes , mostly treadmill and elliptical sometimes. Fast walking. Weight lifting: 3 times a week for an hour, total body workout of major muscles groups. If you need more, please let me know. Thank you Sue, Christine

[quote:f8c9bceb9b="chaton"] Aerobics: 3-4 times a week, 45 minutes minimum to 60 minutes , mostly treadmill and elliptical sometimes. Fast walking. Weight lifting: 3 times a week for an hour, total body workout of major muscles groups. [/quote:f8c9bceb9b] Give your body time to adjust to the dietary changes. Your muscles have adapted to a greater portion of energy from glycogen relative to fat, so naturally when you take sources of carbohydrate away, you may experience some reduced energy initially during those workouts.

Give your body time to adjust to the dietary changes How much time should I expect? I week? 2 months? I don't know how long... :cry:

[quote:c9ec9cc6ef="chaton"]Give your body time to adjust to the dietary changes How much time should I expect? I week? 2 months? I don't know how long... :cry:[/quote:c9ec9cc6ef] I'd give it two weeks. That's not to say you shouldn't be exercising, but perhaps lower the intensity of your workouts during the transition period. Don't think that you are compromising fat loss by doing less--by lowering insulin with diet, you will be burning a greater % of fat continuously.

I did lower the intensity.. I do not have no choice.. I can't do what I used to.. :evil: I have to say, I am most of the times pretty amazed with the control of appetite I have now. For example, I ate this am at 7 and I am still not hungry!! :shock: For me this is a really good change! I am amazed by this feeling of not being hungry. :shock: :shock: I used to be starving all the time!! But for strength and energy during workout. I feel really frustrated and depressed.. :cry: but I will follow you advise.

[quote:4a818864a9="chaton"]ok I won't give up yet! I will try the two weeks recommended in the book. I never thought of a virus or anything like that. I am rarely sick usually. I do have the dark circles that just started this past weekend... When you are saying it will subside, you mean it will stay like that for a while? Until no more body fat to burn? It just feels like I am not a strong woman anymore and I don't like this feeling... Here are my measurements: Height: 5'5" Weight: 161 lbs (from this am) Waist: 35" Abdomen: 41" Hips: 43" Aerobics: 3-4 times a week, 45 minutes minimum to 60 minutes , mostly treadmill and elliptical sometimes. Fast walking. Weight lifting: 3 times a week for an hour, total body workout of major muscles groups. If you need more, please let me know. Thank you Sue, Christine[/quote:4a818864a9] [color=darkred:4a818864a9]Hi, Based on this info, 11 blocks a day is not enough to meet your current protein requirement. You might be underestimating your activity level when you calculate it to be 11 blocks. Eleven blocks is the recommendation for the average woman (in fact it's the minimum number required for a sedentary woman). The average woman does not do three one hour weight lifting sessions a week with an additional 3 hours of aerobics. I also agree with Scott's reply. IMO, I'd give it [b:4a818864a9]at least[/b:4a818864a9] another two weeks from now just in case diet is not the only factor. No, I didn't mean AA release symptoms subside when all excess stored body fat is lost. They should resolve in a few days to a week or two, depending upon the individual. With three hours of strength training a week, I'd consider your activity level to be "Very Acive". You need to support this trianing with the appropriate amount of protein to prevent muscle loss. Using the stats you posted with the "Very Active" level in the Body Fat Calculator the result states that you require 84.72 g protein daily or a little over 12 blocks (your Body Fat Calculator results, which were arrived at by rounding your current weight down one pound, are body fat 41.17%, LBM 94 lb, daily protein requirement 84.72g). Add to this result the fact that your're carrying around a fair amout of body fat 24/7 which will further increase energy needs, and I'd recommend [b:4a818864a9]13 blocks a day. [/b:4a818864a9] My recommendation would be to increase to 13 blocks [b:4a818864a9]and[/b:4a818864a9] lower the intensity of your lifting until you feel up to it again. The body needs time to adjust. Then increase gradually to the point you were at prior to expereincing the symptoms. If a couple weeks goes by and you see no additional fat loss, try 12 blocks. There are many ways to adjust the Zone to suit your needs. If this doesn't work for you after a couple weeks, we'll reassess and help you figure out what to adjust at that point. Check your stats with the Body Fat Calculator every couple weeks to be sure LBM is not dropping. One would want it to either stay the same or increase. If your LBM or activity changes significantly your protein needs will change. By the way, if you're goal is to acheive 20 to 22% body fat, with your current LBM of 94 lb that would be a weight in the range of 117.5 to 120.5.[/color:4a818864a9]

What me weight 117.5 to 120.5! :shock: That is a nice dream I think. :lol: I don't think that I ever could go under 140.. :cry: But thank you for having so much hope in me. :) Thank you also for taking time to answer all my questions. Thank you Scott too!. I will try to eat 12 or 13 block a day and see if this will help increasing my performance at the gym. Thank you again. :D Sue I have a personal question: :oops: when you said you lost 100 lbs, what was your starting weight at, how tall are you and how old are you? I have a hard time thinking of me as 120 lbs as something imaginable... I am medium frame. I have a hard time imaginating you too... :?:

The first week I was in the Zone I noticed that I had more muscle cramping than normal. Over time, this went away. In addition to going to 12 or 13 blocks, as suggested, be sure to drink a lot of water.

Chaton I felt the smae way I was doing all kinds of stuff before the diet and when I started this I felt like I couldnt get the energy to do any thing. Now Iam full of energy give it a week or so and see what happens. All you can do is try.

Hi. I would stay away completely from weight lifting for at least 2 weeks. You may keep the cardio style training such as walking, treadmill, elliptical, etc. but keep the intensity low so as not to over-exert yourself or cause muscle fatigue. The new Zone program combined with your intensive training program is giving your body a lot to keep up with at this time. Some of the symptoms you mention are common in people that are in an over-trained stated (slight depression, lack of desire to train, fatigue, low levels of endurance, etc.....). Should you keep this very high intensity up you may even increase your susceptibility to catching colds or other viruses... Try really lowering the intensity of your workouts to very little or almost no intensity at all for at least two weeks, up to three weeks. Again, what I mean by lowered intensity is that you can and should exercises daily like taking the stairs, walking normal or slightly accelerated speeds. Anything that will not really tax your muscles in any way other than just keep your body moving. After this "rest" period of 2-3 weeks and keeping up with the Zone program at 12 to 13 blocks, you will see that you will still have lost [u:11f22a7baf]fat[/u:11f22a7baf] and when you start your training again you will be stronger than ever. Another thing that should be mentioned, as you said, the holiday season just ended. The holiday season is the time where so many people have excess, party, stress levels are very high as well. You are coming out of it and starting your usual routine. Give yourself time to properly come out of it and "cleanse" yourself.... As far as what you said about reaching a weight of 120lbs or even going lower than 140lbs, not only is it attainable by you but it is guaranteed if you follow the Zone program. Yes you may hit small plateaus or have occasional setbacks but just remember that this is a long term lifestyle change where you can and will lose 1 to 1 1/2 pounds of fat per week but also decrease inflammation as well as reverse aging and many health risk factors. At 1 lb of fat loss per week to reach 120 it would take you about 40 weeks or 10 months. I would say give yourself a 1 year plan to achieve whatever goal you set taking into account the setbacks and plateaus and the learning curve where you will learn more and more about foods, about yourself and your body's needs. When times get difficult, you know you can always rely on the people of this board for support. Keep it up and chill out for the next 2 weeks. You will come back leaner and stronger than ever after that. Pat

1[quote:0bf32c84e1="chaton"]What me weight 117.5 to 120.5! :shock: That is a nice dream I think. :lol: I don't think that I ever could go under 140.. :cry: But thank you for having so much hope in me. :) Thank you also for taking time to answer all my questions. Thank you Scott too!. I will try to eat 12 or 13 block a day and see if this will help increasing my performance at the gym. Thank you again. :D Sue I have a personal question: :oops: when you said you lost 100 lbs, what was your starting weight at, how tall are you and how old are you? I have a hard time thinking of me as 120 lbs as something imaginable... I am medium frame. I have a hard time imaginating you too... :?:[/quote:0bf32c84e1] [color=darkred:0bf32c84e1]Hi, You're welcome! I'm 5' 7 1/2". I'm 52, will be 53 in June. I began around 235 (around age 43) and went to 135. :D :D I had 105 LBM at the time and now have about 115 or 116 LBM, weight in the mid 140's (the extra 10 lb is the LBM gain). I had no idea I would lose that much. Also, was able to go entirely off of the two blood pressure meds I'd been on for 6 yrs, and remain off them. My BP has never been lower! The addition of Omega RX fish oil was what got me off the bp meds. The sizes I wear now (8, sometimes 6 or 10) seemed like a foreign language to me at first, and cerainly nothing I could relate to buying for myself. My first summer of weighing around 140 my legs looked to me like they belonged to someone else. I was so used to seeing them at a different size. For a couple of years after I first lost wt, people I'd known for years didn't even recongize me when they passed me. Oh, sorry! I 'm starting to ramble. :lol: The best part is how great you feel! Its' amazing how different it feels to be 100 lb lighter. 10 yrs ago I would get winded going for a walk up the street. Three out of the past 4 days I've spent a couple hrs walking up and down a local small mountain in my snowshoes, something I never could have done 10 yrs ago (today did it in boots, not enough snow left for snowshoes...but there's hope for tomorrow because it's snowing right now). 8) Since the wt loss, I run, do TaeBo and step aerobics, strenght trianing, andam an avid hiker. Have even hiked up Tuckerman's Ravine on Mt Washington, in NH, in winter. Also, as the long time forum members know, in the past 4 yrs I've had major brain surgery for a benign tumor, and also a mastectomy and reconstruction for a very early stage breast cancer. All the surgery has been successful, and I'm fine, cancer free for 2 1/2 yrs (except just had 3 sts. in my thumb today...cut it cutting a grapefruit for lunch!). Have one mroe reconstructive surger to go in a few mos. I attribute a big part of the excellent recoveries I've been able to make to the Zone. My wt. went up after each surgery, due to drugs during surgery and inactivity for a few mos while recovering, but eventually each time it went back down. Concentrate on the health aspects of the Zone and not the wt loss. It will happen. Take care.[/color:0bf32c84e1]

:D Wow! Thank you all for your comments and advise. I have to say that I feel really privileged to have support from all of you! I think my friend will be really happy to know I started the zone without her and she will be amazed by looking at my new journal! :shock: All of this was accomplish mainly because of you. You helped me a lot! Thank you! I went to the gym this morning and did 60 minutes of hills walking like I usually do. I lowered the intensity to level 10 instead of 12 and speed 3.8 instead 4.0. It worked! I also bought the original book from Sears and the Mastering one, and another one on anti-inflammatory.. I told myself I would give it to my friend if I don't sick to it.. :? But I am really starting to feel like this could work for me too! :oops: We never know :) Sue, your story was very touching and really inspiring. Thank you for sharing with us! :D Talk to you later, got some work to do here :lol: Christine

wow that wow me 4 years ago.. I thought it was longer than this.. I used to have chaton as a nick name for little kitty.. everyone loves them when they are small.. But wanted to stay as Christine so did not have my original e-mail and password so I changed an re-suscribed under Krystin.. I didn't know my original post were still there.. They motivae me to go back to that!! I'm still thinking that 120 for me might be too low.. but I would be happy atteinning 150. Thanks Sue for your help! Is Scott still there?? I am so happy I am back on this board.. Have a great monday all!

I haven't heard from Scott lately. Last time was maybe a little less than a year ago, and that post was probably the only one in a year, too. It's good to have all of these old posts to look back at, isn't it?

It's so good to have found back this old post again.. When I look at it, I was SO in shape then.. But even in one week today I feel better.. I have to remind my self of everything I've been through.. maybe one day I will be back close to the shape I was then... So happy to be back in the zone....