Cohen's Lifestyle Tips for a Cohen Newbie...
- Thread starter CohenInAZ
- Start date
Prefix for Cohen's Lifestyle
I know how you feel! I read everyone every day.. but don't comment as much as I should
I read them both, find this one very valuable but write a lot more over there!
I try to post the big posts like this one from today:
I went to the Gym yesterday and dropped a pound today! I did 30 min and only 250 calories, but kept my heart rate nice and high.
Sasha, I agree I really think that is the key. The bad thing is, that I know this because I weigh everyday (which is bad I know) but what keeps me in line. I have it all on my Wii Fit and log in outside activity, so I can go back and look and see what I did on the days I did extra things.
I also log it in my food journal as well as *other* things like TOM....
I am having an issue with losing hair now. ARG! I read about this as an issue on other forums and am just now experiencing it for the frist time. I've also noticed my hair and nails aren't growing liek weeds right now either. It could be a variety of factors, just wonder if anyone else has this.
Today I am having:
Turkey Stir Fry (Meal 3)
Apple
Turkey Stir Fry (Meal 2)
Apple
Yogurt with Benefibre and Cinn
Cardio/Walking Day Off but I am going to try my 10 min Pilates set for arms when I get home from work.
Oh... is anyone else wearing or using a BodyBugg? It is the thing they wear on the biggest loser to monitor your calories burned.
I started wearing mine again as I started to ramp up cardio and walking and I still have a really fast resting metabolisim! My trainer and I were both shocked as on this type of diet usually cuts resting metabolisim up to 30%!
My resting Metabolisim is 1684. On average, I burn 2000 calories with regular activities and about 2400 calories on the days I work out/walk depending on the effort behind it.
So you can see that if you go with the "calories in/calories out" theory of weight loss I should lose 3 lbs a week at my current average rate of 2200 calories burned a day and 750 consumed a day. One pound is 3500 calories. Hmm... it will be interesting to track for the next few weeks and see, as I've always thought there were so many other factors that effect this, such as muscle gain, ect.
Anyway.. long post I know. It is great to see that my metabolisim hasn't fallen too greatly during the past 2 years! (Its dropped about 200 but I also had a REALLY high metabolisim for a female, plus I was 30lbs heavier). Even now, I am buring more than 100 calories more than a person my weight.
If you're bored and want to figure out our own resting metabolisim you can use this (Mine is reported from my BodyBugg and is higher by almost 200-100 calories than these forumals):
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
I read them both, find this one very valuable but write a lot more over there!
I try to post the big posts like this one from today:
I went to the Gym yesterday and dropped a pound today! I did 30 min and only 250 calories, but kept my heart rate nice and high.
Sasha, I agree I really think that is the key. The bad thing is, that I know this because I weigh everyday (which is bad I know) but what keeps me in line. I have it all on my Wii Fit and log in outside activity, so I can go back and look and see what I did on the days I did extra things.
I also log it in my food journal as well as *other* things like TOM....
I am having an issue with losing hair now. ARG! I read about this as an issue on other forums and am just now experiencing it for the frist time. I've also noticed my hair and nails aren't growing liek weeds right now either. It could be a variety of factors, just wonder if anyone else has this.
Today I am having:
Turkey Stir Fry (Meal 3)
Apple
Turkey Stir Fry (Meal 2)
Apple
Yogurt with Benefibre and Cinn
Cardio/Walking Day Off but I am going to try my 10 min Pilates set for arms when I get home from work.
Oh... is anyone else wearing or using a BodyBugg? It is the thing they wear on the biggest loser to monitor your calories burned.
I started wearing mine again as I started to ramp up cardio and walking and I still have a really fast resting metabolisim! My trainer and I were both shocked as on this type of diet usually cuts resting metabolisim up to 30%!
My resting Metabolisim is 1684. On average, I burn 2000 calories with regular activities and about 2400 calories on the days I work out/walk depending on the effort behind it.
So you can see that if you go with the "calories in/calories out" theory of weight loss I should lose 3 lbs a week at my current average rate of 2200 calories burned a day and 750 consumed a day. One pound is 3500 calories. Hmm... it will be interesting to track for the next few weeks and see, as I've always thought there were so many other factors that effect this, such as muscle gain, ect.
Anyway.. long post I know. It is great to see that my metabolisim hasn't fallen too greatly during the past 2 years! (Its dropped about 200 but I also had a REALLY high metabolisim for a female, plus I was 30lbs heavier). Even now, I am buring more than 100 calories more than a person my weight.
If you're bored and want to figure out our own resting metabolisim you can use this (Mine is reported from my BodyBugg and is higher by almost 200-100 calories than these forumals):
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below
Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day
Last edited:
Cate
Long term member
Caz- That was a fantastic post. I had no idea how to work out what I should be eating, calorie-wise, after Cohen's & really did want to know. They say you shouldn't need to worry about calories but that helps me a lot. You are a darling!!! (Duh- what does TDEE stand for. I realise it's the amount of calories you can consume to maintain your current weight)
All the best with your date! I want everyone in the world to love & be loved as I'm so happy & still very much in love with my LH. I'm 55 & have been with him since I was 18.
You are cruising kiddo! Well done. I love your attitude. You can do this, no worries! xo Cate
All the best with your date! I want everyone in the world to love & be loved as I'm so happy & still very much in love with my LH. I'm 55 & have been with him since I was 18.
You are cruising kiddo! Well done. I love your attitude. You can do this, no worries! xo Cate
decisionmaker
New member
That was an awesome long post, CAZ! 
Really interesting.
Where do you get your turkey from? Do you just buy turkey breast? I can't find any anywhere... I want it!
Great to see you so motivated - you're really inspiring! Well done.
x
Really interesting. Where do you get your turkey from? Do you just buy turkey breast? I can't find any anywhere... I want it!
Great to see you so motivated - you're really inspiring! Well done.
x
B.G._schmid
New member
CAZ, just a question. I thought that 3 lbs a week was high? I'm new to the weight loss community, but most places say that no more than 2 lbs a week. I just thought 750 calories/day was really low. Anybody else hear anything different?
Hi there.
Not to worry this is a medically supervised diet that we are on. Blood tests are required and in most cases, we have 2 doctors tracking us. Its all against the "normal" diet rules as we are manipulating our hormone levels.
3lbs a week is very typical on this diet, sometimes it is lower.
Most lose 15-20 lbs the first 4 weeks and then 10-15 a month there after.
Not to worry this is a medically supervised diet that we are on. Blood tests are required and in most cases, we have 2 doctors tracking us. Its all against the "normal" diet rules as we are manipulating our hormone levels.
3lbs a week is very typical on this diet, sometimes it is lower.
Most lose 15-20 lbs the first 4 weeks and then 10-15 a month there after.
CohenInAz
HI there its been such a long time since i posted but i have been reading all your posts and just want to say a big CONGRATULATIONS on being only 11lbs away from your goal/refeed. your posts have been a huge inspiration and though i have been good and bad these last few months i am down 18kgs and working hard towards my next mini goal.....
well done and keep it up...
love max66
HI there its been such a long time since i posted but i have been reading all your posts and just want to say a big CONGRATULATIONS on being only 11lbs away from your goal/refeed. your posts have been a huge inspiration and though i have been good and bad these last few months i am down 18kgs and working hard towards my next mini goal.....
well done and keep it up...
love max66
Akk.. I keep not updating here...
basically I was a VERY bad girl and cheated for a few days in a row... I got to within 5 of refeed and well was bad, so, now I 9 days deviating free and not checking my weight at all until I am 14 days deviation free.
I SHOULD be past re-feed order weight and maybe even to goal by then.. I doubt goal but definately re-feed weight.
Blah! So stpid to cheat so close to the end, not worth it, but I'm going strong and will be done in the next few weeks!
basically I was a VERY bad girl and cheated for a few days in a row... I got to within 5 of refeed and well was bad, so, now I 9 days deviating free and not checking my weight at all until I am 14 days deviation free.
I SHOULD be past re-feed order weight and maybe even to goal by then.. I doubt goal but definately re-feed weight.
Blah! So stpid to cheat so close to the end, not worth it, but I'm going strong and will be done in the next few weeks!
Cate
Long term member
Hi Caz, I can understand the why I think. When you are so close to your goal weight the little gremlin returns. It's a big, bad, scary world out there in maintenance land! You have sole responsibility and it's all under your control (or the good Doctor's!) and that can be daunting. Plus it is so much harder to get back onto Cohen's 100% once you have gone off it. Anyone would think it's easy until they are there in the same position. You have the right idea by not weighing until you qualify to do your re-feed. Good for you. Go Caz!!!! xoxo Cate
Hey I am back!
I was good and didn't really post at all during myy trip and I am going to be better about posting here.
Vegas was GREAT!
I did deviate the first night... DOH... and had some bread and hummus which was a really bad choice... I gained 1lbs... doh...
But the rest of the trip I was good, but was only able to get in 2 meals a day, so basically an entire 4 days of deviating, but I did drop 1.5 lbs so...
Still away from my goal. I had my BF done again yesterday, and it is still up, so I am going to go to 143 I think... and then start re-feed, but then again, you lose (sometimes) on re-feed, so I might just start at 145.
I'm also thinking of going through re-feed and then maintaining and hitting the gym hard to get rid of the last few trouble areas.
If they don't pan out, I might go back on to lose another 5-10lbs. I know my original goal was too low so this is right for me, I just need to gain muscle, which I know will make me weigh more.
I will need to find the balance.
I didn't drink at all in Vegas, but still partied like a rock star!
I will see how I feel after 7 days from now. I should be at goal, unless I hit a plateau.... and then I might just push it further... but then again.. I want to be done with this.
Ha!
I was good and didn't really post at all during myy trip and I am going to be better about posting here.
Vegas was GREAT!
I did deviate the first night... DOH... and had some bread and hummus which was a really bad choice... I gained 1lbs... doh...
But the rest of the trip I was good, but was only able to get in 2 meals a day, so basically an entire 4 days of deviating, but I did drop 1.5 lbs so...
Still away from my goal. I had my BF done again yesterday, and it is still up, so I am going to go to 143 I think... and then start re-feed, but then again, you lose (sometimes) on re-feed, so I might just start at 145.
I'm also thinking of going through re-feed and then maintaining and hitting the gym hard to get rid of the last few trouble areas.
If they don't pan out, I might go back on to lose another 5-10lbs. I know my original goal was too low so this is right for me, I just need to gain muscle, which I know will make me weigh more.
I will need to find the balance.
I didn't drink at all in Vegas, but still partied like a rock star!
I will see how I feel after 7 days from now. I should be at goal, unless I hit a plateau.... and then I might just push it further... but then again.. I want to be done with this.
Ha!
A little bit copied from Cate Journal and my own..
I was just thinking and had been thinking about the trip.. it seems silly, but I just am not sure if I can stay on there, and I know it has to be so perfect. I would HATE to be like on day 10 of re-feed, screw up in Florida and then have to re-do 7 days on diet and then start the 18 days of re-feed again.
I am just not sure if I could handle it mentally. Even in Vegas, I wasn't 100% and I had a hotel, in this situation, staying with friends.... so... I donno... it might just be better to go hide on those days!
Right now those would be days 6, 7, 8, 9 on re-feed if I go... if I stay here, or maybe do a day trip to Cali (I just wanted to take advantage of the Disney Park free on your bday thing) I am sure I can stay 100%. It isn't even the da at the park I am worried about, it is the other days... and the LONG plane ride going to Florida...
If I stay here, I am DONE DONE DONE with the diet April 21 (assuming I am at goal April 3). IF I screw up day, 6, 7, 8, 9 then I am back to 7 days and then 18.... it puts my end date at May 8th... and I would go crazy I think!
How I am approaching re-feed:
I am going to start counting my 7 days from today, I went out with friends and ate plan food at a Mongolian BBQ. It was very much on plan, just not measured and I am not ok with counting it.
Its one of those places where you pick the protien and veggies and can pick a carb.
I also had this on Wednesday night, but it is easy to stay on plan there... I just wish I had brought my scale so I KNOW I was 100%
Here is what I had:
Wednesday I had Turkey as the protein.. I am confident I was close to my 120g portion as I eat it everyday.
I added... um.. ginger (it was a powder) and then Squash, Spinach, Tomato (about 35g, once again have it every day so I am sure I was close) to get to around 95g veggies. I am sure it was close...
Thursday had the same veggies just MORE of them, especially the spinach and squash to try to get to 120g veggies and I had super lean steak. I picked all of the pieces that had like 0 fat and that was about 110g...
The sauce I picked was Garlic Water, which the guys told me was mince galric, with water but no oil or sugar... I added a ladel and they cooked mine with 0 oil, and then just added the sauce and cooked a lot of it off.
I picked tortillas as my carb, and then just told them not to bring them.
I used to eat at this place often and would get spiral pasta mixes in... it was really yummy, but I like it just find without it, the bowl just isn't as big!
Yummy! I don't cook many veggies in my pans, other than the green bell pepers and tomato for my turkey stir fry, but I think I might actually try making this at home, it would be so easy especially with re-feed so close and adding more veggies and protein.
Other than that I am sticking to Yogurt for lunch with Cinnimon and then Cottage Cheese with Celery. I haven't had a chance to go to the store since getting back, so I am just eating up what I have left.
I've been stuck at jumping between 147-146 since getting back, I'm also not going to the restroom much with the water, so I think I am 'officially' at plateau.
I don't mind as I've noticed a SIGNIFICANT difference in my body since I left for Vegas. I was in a swimsuit the entire trip every day (two piece) which is a never happening thing for me and then also laying out here with a friends ince I got back (don't worry wearing 45 SPF, I know sort of defeats the purpose but I'll have great skin at 50) and we both made a comment about how much loser the bottoms are fitting.
My pooch in the front is also significantly smaller. I didn't so measurements on Saturday in Vegas, because I left the tape measure in AZ, but I KNOW I dropped inches.
I am in my 10s (I was going to return them but decided not to) and they are a little lose in the yummy area, whereas, last week, they were a little snug (no muffin top, just snug)
Everyone at work is noticing too, some are even saying I am too thin now, which is just funny, as my original goal, is still 17lbs away... (I think everyone would have freaked out, because I'd be a toothpick), but it make me happy that I listened to my trainer and doctor and chose this goal weight.
I am hoping that within 7 days, I will be at goal and starting re-feed. I do have a wedding tomorrow, but I think I will just skip out before dinner.
The ceremony is at 5:30 with the reception to follow. I will just get up late, eat at 10, 3:30 and then right before 9.
So I will eat Meal 3, Meal 3 and Meal 1.
I might experiement with the Mongolian BBQ idea tomorrow am and just see what I can mix up. But if it is bad, I will just go to Turkey Sitr Fry for both meals.
Then have yogurt for dinner.
I am going to eat 3, 2, 1 all week and see if I have any crazy loss. If you remember I did that right before I left for NYC, coming off a plateau and lost 5lbs that week. If I go a little below 145 I am not going to cry about it. Ha.
I was just thinking and had been thinking about the trip.. it seems silly, but I just am not sure if I can stay on there, and I know it has to be so perfect. I would HATE to be like on day 10 of re-feed, screw up in Florida and then have to re-do 7 days on diet and then start the 18 days of re-feed again.
I am just not sure if I could handle it mentally. Even in Vegas, I wasn't 100% and I had a hotel, in this situation, staying with friends.... so... I donno... it might just be better to go hide on those days!
Right now those would be days 6, 7, 8, 9 on re-feed if I go... if I stay here, or maybe do a day trip to Cali (I just wanted to take advantage of the Disney Park free on your bday thing) I am sure I can stay 100%. It isn't even the da at the park I am worried about, it is the other days... and the LONG plane ride going to Florida...
If I stay here, I am DONE DONE DONE with the diet April 21 (assuming I am at goal April 3). IF I screw up day, 6, 7, 8, 9 then I am back to 7 days and then 18.... it puts my end date at May 8th... and I would go crazy I think!
How I am approaching re-feed:
I am going to start counting my 7 days from today, I went out with friends and ate plan food at a Mongolian BBQ. It was very much on plan, just not measured and I am not ok with counting it.
Its one of those places where you pick the protien and veggies and can pick a carb.
I also had this on Wednesday night, but it is easy to stay on plan there... I just wish I had brought my scale so I KNOW I was 100%
Here is what I had:
Wednesday I had Turkey as the protein.. I am confident I was close to my 120g portion as I eat it everyday.
I added... um.. ginger (it was a powder) and then Squash, Spinach, Tomato (about 35g, once again have it every day so I am sure I was close) to get to around 95g veggies. I am sure it was close...
Thursday had the same veggies just MORE of them, especially the spinach and squash to try to get to 120g veggies and I had super lean steak. I picked all of the pieces that had like 0 fat and that was about 110g...
The sauce I picked was Garlic Water, which the guys told me was mince galric, with water but no oil or sugar... I added a ladel and they cooked mine with 0 oil, and then just added the sauce and cooked a lot of it off.
I picked tortillas as my carb, and then just told them not to bring them.
I used to eat at this place often and would get spiral pasta mixes in... it was really yummy, but I like it just find without it, the bowl just isn't as big!
Yummy! I don't cook many veggies in my pans, other than the green bell pepers and tomato for my turkey stir fry, but I think I might actually try making this at home, it would be so easy especially with re-feed so close and adding more veggies and protein.
Other than that I am sticking to Yogurt for lunch with Cinnimon and then Cottage Cheese with Celery. I haven't had a chance to go to the store since getting back, so I am just eating up what I have left.
I've been stuck at jumping between 147-146 since getting back, I'm also not going to the restroom much with the water, so I think I am 'officially' at plateau.
I don't mind as I've noticed a SIGNIFICANT difference in my body since I left for Vegas. I was in a swimsuit the entire trip every day (two piece) which is a never happening thing for me and then also laying out here with a friends ince I got back (don't worry wearing 45 SPF, I know sort of defeats the purpose but I'll have great skin at 50) and we both made a comment about how much loser the bottoms are fitting.
My pooch in the front is also significantly smaller. I didn't so measurements on Saturday in Vegas, because I left the tape measure in AZ, but I KNOW I dropped inches.
I am in my 10s (I was going to return them but decided not to) and they are a little lose in the yummy area, whereas, last week, they were a little snug (no muffin top, just snug)
Everyone at work is noticing too, some are even saying I am too thin now, which is just funny, as my original goal, is still 17lbs away... (I think everyone would have freaked out, because I'd be a toothpick), but it make me happy that I listened to my trainer and doctor and chose this goal weight.
I am hoping that within 7 days, I will be at goal and starting re-feed. I do have a wedding tomorrow, but I think I will just skip out before dinner.
The ceremony is at 5:30 with the reception to follow. I will just get up late, eat at 10, 3:30 and then right before 9.
So I will eat Meal 3, Meal 3 and Meal 1.
I might experiement with the Mongolian BBQ idea tomorrow am and just see what I can mix up. But if it is bad, I will just go to Turkey Sitr Fry for both meals.
Then have yogurt for dinner.
I am going to eat 3, 2, 1 all week and see if I have any crazy loss. If you remember I did that right before I left for NYC, coming off a plateau and lost 5lbs that week. If I go a little below 145 I am not going to cry about it. Ha.