MY STORY – ‘TWO EXPERIMENTS, 17 WEEKS & 73KG’

by Analisa Naldi

It wasn’t until I pushed myself up, fully extended my elbows, and was at the top of the rings, just having completed my first muscle-up ever; that I realized why I do what I do every day of my life.  Finally, I’d proven to myself that I could do something I truly thought wasn’t going to happen in my world.  To be completely honest, I hate that there are things that I can’t do.  I know it sounds corny, but I want to be able to do everything!  I want to know that I can do 30 pull-ups in less than a minute.  I want to be able to clean and jerk my body weight.  I want to look in the mirror and be happy and proud of what my body looks like.  These are some of my motivating factors.  And, here is my personal ‘before and after’ story of how with some rigorous nutritional focus, disciplined workouts, and a great supporting cast, I ‘experimented my way’ to 73KG. 

I had just completed a rigorous 90-minute workout that included some Olympic lifts and kettle bells. I walked into the back office, put two scoops of Recoverite into my water bottle, and plopped down onto the couch to catch my breath. “That better be Muscle Milk in that bottle,” said Scott. That was it….we dove into a conversation about various types of supplementation after workouts, what my workout goals were, and why I was working as hard as I was without any real purpose. I needed goals. I needed to change. I needed to be rejuvenated.
         
I realized that I wasn’t working out with an objective. I could afford to lose some body fat, so I decided to see how much body fat I could lose safely and efficiently in 8 weeks. Scott promised to help me with the nutrition side and I was to handle my workouts. Two weeks before Christmas, Thom did my RMR (Resting Metabolic Rate) and body fat analysis. I started this experiment weighing in at 192lbs, 25.2% body fat, and an RMR of ~2900.

The first objective was a weight loss goal of 16 lbs by February 14, 2006. That gave me exactly 8 weeks to lose 2lbs per week, right through the middle of the holidays. Second, I set a target number of calories per week to average in order to keep me on track. Since my RMR (amount of calories my body utilizes per day in order to maintain my current body weight) was 2900, in order to lose 2 lbs per week (3500cal per lb of body fat, divided by 7 days = 500 cal/day) the daily deficit was 1000 cal per day. However, it wasn't that simple. To prevent the body from adapting the a certain number of calories, rather than take in 1900 calories everyday (RMR 2900-1000cal deficit), my caloric intake was “zig-zagged” over 7 days per week so that the daily intake weekly averaged 1900 cal. Third, I had to change some of the types of foods that were going into my body.

The biggest change was a decrease in fruit consumption. Fruit tends to be high in fructose. The more fructose ingested, the greater the chances of it converting into fat. Any excess fructose will be stored as fat, thereby increasing the chances of weight gain. I was taking in somewhere between five and seven servings of fruit per day and didn’t realize that this was hurting my chances of losing weight!  It’s important to note that fruit isn’t the enemy here.  I was eating too much of it and not ingesting it at optimal times.  Therefore, to help my cause, my fruit intake was decreased to one serving per day.

I weighed myself every morning immediately after I woke up. I wrote down everything that I ate for the entire 8 weeks. I bought a food scale (16 oz, Bed Bath and Beyond, $5.99) and weighed out everything that I ate. I learned that I was eating very healthy foods, but too much!

My workouts slowly changed from running a few miles per day and lifting to interval training mixed in with Crossfit (www.crossfit.com) workouts. I loved the challenges. I loved being exhausted after completing 20 minutes of high intensity training! I loved working out with a specific goal and purpose!

Eight weeks later, on Valentines Day, I weighed in at 174 lbs, 23% body fat, and able to complete 3 kipping pull-ups on my own.  Eight weeks, 18 lbs gone, a 10% drop in body fat and stronger – Experiment 1 – in the books and a success.

My latest nutrition experiment lasted from Monday, September 17, 2007 through Tuesday, November 20, 2007 (9 weeks officially).  I took a short break to celebrate Thanksgiving and then resumed my habits in order to maintain the success I’d had and work to continue to improve on all fronts. 
         
The objectives this time seemed simple enough – workout and fuel to lose as much body fat as possible while gaining strength.  This time, it was performance and strength based as I had specific performance based objectives that I was shooting for (http://www.focusedtrainers.com/news/
newsletter_pdf/August_news_07.pdf).  Put simply, unless I was a bit lighter, some of those were going to be unattainable for quite some time, if ever.   And so, I went back to Scott Kolasinski, our nutrition guru for his dietary wisdom. 
         
He broke down my optimal caloric intake in order for me to lose 1.5-2.0 lbs per week.  I was aiming to take in 1363 calories on the days that I worked out once and 1658 on the days I worked out twice.  I committed to at least three (no more than four) double days per week.  My caloric intake would be broken down into 40% Carbohydrates, 40% Protein, 20% Fats.  My starting weight was 177.8 lbs (80.82kg) and my goal weight was 160lbs (72.72kg).  My body fat was approximately 23%, with a target of less than 20%.
 
Over the course of the next couple of weeks, I found myself battling through my workouts with vigor and aggression.  I was attacking intervals on the treadmill, 20-30 minute CrossFIT style workouts, or 3-5 mile runs in the early mornings, followed by 60-90 minute strength and power sessions in the afternoons.  I was starting to feel lighter, faster, and stronger.
         
Did I feel totally motivated and strong every day? No.  I was sore, my legs were tired from the double days and my brain was getting tired of always thinking about what I was going to put in my body next, what time I could eat, and what I was going to eat.  But, I’d made a commitment to Scott and me to make this work, get stronger, get lighter, and not let my body beat me.  The exact reason behind everything still wasn’t clear to me.  I just had this intense motivation. 

Midway through the month of October (almost to the halfway point), my energy level really started to suffer, fluctuating between a great day, followed by a low energy, moody day.  I went back through my food journal and my ratios were off.  My days were consisting of anywhere between 50-60% protein, 20-25% carbohydrates, and the rest in fat.  My carbohydrates were so fiber filled; that my body was struggling to I didn’t even realize that I’d become so “carb-phobic”.  I had to learn to implement healthier, “performance” carbs. Suddenly, my energy level and killer instinct was back! 
         
During the two weeks following my “carb therapy”, I snatched 52.5kg (new PR), clean and jerked 70kg (new PR) and completed my first muscle up!  I felt strong and rejuvenated.   The following weeks thereafter were a roller coaster of PR’s, attempting movements that I didn’t know I could do (stacked box jumps with the weight vest on), and a completely new sense of self.  I made it through Thanksgiving with no problem, eating what I wanted, had a few glasses of wine, and taking two days off from working out. As soon as Monday rolled around, we were right back on track.

Is the journey over?  Certainly not as there are always new mountains to climb, but seeing the second phase of it has passed, we felt it might be helpful to outline the some of the tips, tricks, lessons learned and to also provide some dietary details that may be of help.  We’ve put these on separate pages so you might tear them out, print them off as reminders or use them on your next trip to the grocery store to kick off your own ‘experiments’!

1. PLAN AHEAD – prepping food for the week, entering into my food journal every day, having an idea of what the following day would entail from all sides (food, workouts, expectations).  This is part of maintaining self-balance and accountability.
2. Tracking EVERYTHING - Entering my workouts and how I was feeling into my journal (www.fitday.com, journal tab) each day.  This enabled me to air what I was thinking, assess and decipher how my fuel, but my sleep patterns, workload, and emotions affected my performance.  Know what you’re putting in your body!  Read labels, investigate foods, and get creative with recipes!
3. It’s a LIFE change – Set objective/goal dates for yourself.  My point with this one is making sure that you have a light at the end of the tunnel, even if it is a “stopping point”, and the experiment will continue thereafter, allow yourself a celebration, reflection, and day to reset yourself.   
4. Having ANCHOR foods – There always ends up being a group of foods that I seem to be drawn to that are staples in my diet.  (Please refer back to http://www.focusedtrainers.com/news
   /newsletter_pdf/May_news_06.pdf ).  Being performance based during this past experiment, my anchor foods morphed and were FAGE 2% Greek yogurt, Vanilla Muscle Milk Light, broccoli, Nulaid Redi-Egg, ground turkey breast, balsamic vinegar, garlic, and natural super chunk peanut butter.  These foods found their way into my days in various forms, and are often my saving grace! 
5. SUPPORT – Having a support system, whether it is at work, at home, or within, is essential.  While it is awesome to have your co-workers know what you’re doing, ask you, provide you with guidance and laughter, it is also important that those at home realize and back what you’re doing as well.  Most importantly, be honest with yourself as to why this is significant to you, what success really takes, and how it will affect you.  You are your own best support system.  I can tell you right now that no cheat meal, drink, or any other form of sugar tastes better than the feeling of waking up in the morning knowing that you said no to a massive, untimely craving.  Do it for you! 
6. MAKING THE TIME – What it really comes down to is you deciding to be your own best support system, sticking to your guns and doing this for yourself.  I work 12-16 hour days 6 days per week.  My days filled with training sessions, my personal workouts, hours of coaching high school kids, working as a member of our management team, and overseeing FIT's marketing.  How do I find the time to go groceryshopping, workout a 2nd time during the day, prep my food for the next week, or clean the house? It's simple.  You MAKE the time.  You MAKE the decision to take care of your body. You MAKE the choice to put your health first.  There is always a way.  Everybody can MAKE it.  All you need is the chance, the choice, and the desire.  MAKE the life change. 
   

MY TOP 3’s

1. Breakfast – 1 scoop Vanilla Muscle Milk Light mixed into 1c FAGE 2% Greek Yogurt.  (228cal, 7g Fat, 14g Carbohydrates, 30g Protein)
2. Lunch – Mini-Turkey Burgers with Sweet Potato Mash (2 2oz Turkey Burgers and 1c Sweet Potatoes with salt and pepper – 278cal, 1g Fat, 38g Carbohydrates, 25g Protein)
3. Dinner/Back up breakfast – 1.5c Nulaid Redi-Egg and 3c blanched broccoli, cooked in Pam, salt and pepper to taste (258cal, 1gFat, 14gCarbohydrates, 44g Protein)

1. PEANUT BUTTER CRACKERS – 2 tbsp Skippy Natural Super Chunk PB spread over two Wasa or Ryvita Rye Crackers.  (1 cracker with 1tbsp PB – 120cal, 9g Fat, 10g Carbohydrates, 4.5g Protein).
2. Supreme Protein Bar – 1/2 bar, 165cal, 6g Fat, 17g Carbohydrates, 15g Protein
3. Met-Rx Protein Plus Bar – 1 bar, 160cal, 4.5g Fat, 16g Carbohydrates, 16g Protein

1. FAT – Raw almonds, walnuts, salmon
2. CARBS – Sweet potatoes, butternut squash, brown rice
3. PROTEIN – Ground turkey breast, Nulaid Redi-Egg, Chicken Breast
   

BREAKFAST – (530am)

1c Fiber One (123cal)
1c Fat Free Cottage Cheese (164cal)
1c Fresh, Raw Blueberries (81cal)

SNACK – (9am)

Pure Protein Bar – Chocolate Delux (180cal)

LUNCH/POST WORKOUT – (12p/1p-ish**depending on schedule)

3 oz fresh deli turkey (94cal)
1 La Tortilla Low-Carb Whole Wheat Wrap (60cal)
3c Slaw Mix with homemade Balsamic Vinegrette (no oil added) (102cal)

SNACK – (3p/330p ish)

1 serving EVOPRO mixed with water (140cal)

DINNER – (7p – after basketball practice)

Baked chicken breast w/rub or spices – 7oz (298cal)
Blanched green beans – approx. 40 beans (68cal)
Blanched brussell sprouts – 10 sprouts (86cal)

BEFORE BED – (if calories to spare)

1 tbsp Natural Peanut Butter (90cal)
1 La Tortilla Low-Carb Whole Wheat Wrap (60cal)

TOTAL CALORIES – 1,546

BREAKFAST – 530am

Fage 2% Yogurt (130cal/4/8/17)
1 Scoop Vanilla Muscle Milk Light (98cal/3/6/13)

SNACK – 9am

Met-Rx Protein Plus Bar (190cal/6/19/19)

LUNCH – (post workout)

4oz Jennie O Ground Turkey Breast + Spices (mini-turkey burgers) (120cal/1/0/26)
3c Fresh steamed broccoli – salt and pepper – (131cal/2/24/14)

SNACK – (post workout #2)

½ Supreme Protein Bar (165cal/6/17/15)

DINNER – 730/800p-ish

1/2c All Whites 100% Egg Whites (60cal/0/2/12)
1c Nulaid Redi-Egg (120cal/0/0/24)
1c Brown Rice (218cal/2/46/5)
40 Green Beans (68cal/0/16/4)
15 Asparagus Spears + salt and pepper (54cal/1/10/6)
1 medium Cucumber, sliced (24cal/0/5/1)

TOTAL CALORIES – 1,378

MY GROCERY LIST – BASIC STAPLES

• Fage 2% Yogurt
• Broccoli
• Sweet Potatoes
• Butternut Squash
• Nulaid Redi-Egg Substitute
• 2% Milk
• Skippy Natural Super-Chunk Peanut Butter
• Garlic
• White Onions
• Chicken Broth
• Chicken Breasts
• Jennie-O Ground Turkey Breast
• Fuji apples – small/medium
• Shredded Cabbage – slaw mix
• Bell Peppers (green and red)
• Wasa or Ryvita Crackers
• Tazo Zen (green) and Awake (black) tea
• Splenda
• Chamomile Tea

I hope that you all have been able to take a bit of something from this article whether it is objective setting, workout oriented, or nutrition based.  If you have absolutely any questions regarding these experiments, please ask!  I can be reached via email at analisa@focusedtrainers.com or in person at FIT Monday through Saturday.  I will be happy to share my as much information as you’d like, right down to my food journal and workout log. 

May this find you healthy, active, and happy during these starting months of our new year! And…don’t forget to ask yourself at the end of the day, “What have I done for my body today?” 
 
Analisa

Relevant Links:
http://www.focusedtrainers.com/forum/showthread.php?t=195
http://www.focusedtrainers.com/forum/showthread.php?t=197
http://www.focusedtrainers.com/forum/forumdisplay.php?f=33

Relevant Sites:
www.focusedtrainers.com
www.fitday.com **email me for my log-in info
www.crossfit.com