Warp Speed Revisited- Sorta

I really liked the diet the diet that came with WSFL. My only problem was eating so many freaking times a day. My body just doesn't work like that. So I think I will take the general layout and tweak it to suit my eating schedule.

Here is what I came up with. This will follow my typical 16 hour fast and 8 hour eating window. Non workout days tend to have a shorter eating window since I don't have to have a PWO shake.

PWO shake (11am) - 1 cup skim milk, 1 cup wild blueberries, 1 scoop whey PP, creatine and matcha powder, water and ice as needed

Meal 1 (1pm) - spinach salad with 2 tsp oil, 2 hard boiled eggs, 1/4 cup raw nuts, 4 ounce lean meat, chai with 2 Tbsp heavy cream

Meal 2 (4pm) - toddy coffee ice - 6 Tbsp heavy cream, 1 scoop PP, matcha powder, 8 ounces frozen toddy, water and ice as needed, Torani sweetener

Meal 3 (7:30pm) - 6 ounces lean meat, spinach salad, salad veggies, 2 tsp oil

This gives me 1650 calories, fat 52%, protein 33%, carb 14% on workout days

and

1380 calories, 60% fat, 32% protein, 7% carbs on non-workout days

Warp Speed Final Stats

Weight - 221.6

Bust - 46
Chest - 38
Waist - 41
Hips - 48.25
Thigh - 26.5

BF% 37

Since beginning Warp Speed Fat Loss I have lost 11.4 lbs of fat and gained 2.4 lbs of muscle.

About 25% of that weight loss was in the last week and I was following the TNT diet instead of WSFL. (They really are very similar.)

I am super thrilled with the results and I will continue with TNT Plan C from here on out. Technically I should be doing Plan A but I am willing to take a slower fat loss and have one day of higher carbs. I will also go back to doing intermittent fasting. I was doing it before WSFL, although I am curious to see how different it is now that I am low carb.

Warp Speed Day 21

Weight - 223.4

I am calling an end to Warp Speed today.

Overall I really liked the program. It definitely did not provide me with enough recovery time. I will be revisiting the program at a later date and hopefully I will be in a better position to handle the lack of recovery.

I lost 7lbs and 2 dress sizes so I am thrilled with my results even though I didn't finish. Tomorrow I will take final measurements and maybe some pictures.

I will be adopting a TNT approach to diet and moving into a strength focused program. Because I am fairly new to weight training I should still be able to lose significant body fat. I am excited for a change of pace. I have been focusing on fat loss for several weeks now. Although I should probably continue to do so, I think it is time to focus on some new goals for a little while. It will also be nice to do pure strength training during the summer when it is too freakishly hot to do anything remotely cardio related. (To think, people actually vacation here!)

So here are my goals for the next few months.

By September 1st I would like to:

1. Drop below 190lbs while losing only fat
2. Deadlift my body weight
3. Do 5 "real" pushups
4. Be in a size 14 (last time I was 190 I was in 16 but I think this time around I will be smaller at 190)
   

Warp Speed Day 19

Weight 222.8

So perhaps my weekend of off eating wasn't so bad after all. The scale has been very friendly to me the last few days despite my workouts being sporadic. My eating has been really good though so that makes a big difference. My calories are a little low but my macros have been where they need to be.

My workout went great today! I was beat by the end of it. No intervals today. I may try to add them back next week. My knee is feeling better but I don't want to push anything right now!!

For food I have decided that I am just going to estimate carbs. My goal is to stay below 50g total carbs. I know my calories are lower than they should be but I am eating when I am hungry! At this point, I am sure I have deviated from the original meal plans but I hate forcing myself to eat. I am just going to do what feels right and as long as I continue to lose I will keep doing it.

Warp Speed Day 18

Weight 224.6

I did it! I broke 225, finally!!!

I had the greatest of intentions today but when it came time to do the second circuit I just could not do it. I think I pushed myself a little too hard on the previous exercises. Of course, the fact that step-ups hurt my knees doesn't help.

I am planning on doing a kettlebell workout later tonight to make up for not finishing today.

I think I am going to track my calories for a few days because I am not sure I am eating enough. I haven't been able to finish a meal in three days. I am just not that hungry. When I get hungry I will have whatever snack is scheduled but the larger meals are not as easy to finish.

So here is today's food:

Breakfast (only ate half)
2 tsp earth balance (67/7.4/0/0)
3 whole eggs (221/14.9/1.2/18.9)
3 egg whites (51/.2/.7/10.8)
handful of broccoli slaw (13/0/2.5/1)

PWO (with matcha and creatine)
4 oz lite soy milk (35/1/4/3)
1 scant scoop PP (150/1.5/3/25)
4.5 oz blueberries (41/.2/10.5/.5)

Lunch
3 pickle spears (15/0/2.5/0)
6 slices ham (120/3/1/24)
2 slices cheese (140/12/2/3)

Snack
3 slices ham (60/1.5/.5/12)
1 slice cheese (70/6/1/1.5)
2 whole eggs (147/10/.8/12.5)

Dinner
9 oz steak (340/14.2/.1/49.8)
1/2 avocado (161/14.7/8.6/2)
1/2 cup tomato (16/.2/3.5/.8)
1 Tbsp sesame seeds (52/4.5/2.1/1.6)

(176/11.25/2.2/15.35)
(226/2.7/17.5/28.5)
(275/15/5.5/27)
(277/17.5/2.3/26)
(569/33.6/14.3/54.2)

1523/80.05 (48%)/41.8(11%)/151.05(41%)

I may have a few almonds later but not many because my carbs are right where I want them.

Warp Speed Day 17

Weight 225.6

I am finding it very hard to stay motivated with the exercise. I have been having knee problems which are not getting better. This morning I have a persistent pain in my knee. I am going to have to change the way I do cardio from here on out. It will probably impact my results but I would actually like to be able to walk when this is over! :)

I am going to try to keep up with the weight and circuit portion but I am going to have to switch to a less traditional method of cardio. Although the gazelle is considered low impact it has always bothered my knees if I used it too much. Jump roping is just a joke right now.

I have Mike Mahler's kettlebell e-book and it has a fat loss circuit in it that I will use in place of one or two sessions of cardio. I also can bike and hoop, but NO gazelle, jump roping or running for me for at least a week. I will re access next week.

Now food on the other hand is going great. I really like the diet portion. Low carb seems to set well with me. I really need to invest in a few cookbooks though because I am constantly looking for new foods. I know there is variety out there, I just don't know what it is! LOL

The biggest problem I am having with food is eating enough. I am finding that I am not hungry at all. When I do get hungry I have a few bites of whatever I make and I am good.

Warp Speed Day 15

Weight 226.2

Well, I have passed the half way point and I have to admit that I am losing steam. The diet really is going great (except my few days of convention hell!). I do like this way of eating. I think I will follow up Warp Speed with TNT so I just ordered the book from Amazon.

The workouts, on the other hand, are wearing on me. I really don't think my knees will be able to take much more. I cut out the interval portion of today's workout because both of my knees have started hurting. I don't know if it is because I spent the last three days walking non-stop or it is just over worked. Unfortunately, the plan does not allow for more than one rest day.

Warp Speed Day 14

Weight - 227.0

After my weekend of "conferencing" I am up 1 1/2 pounds. I'm not surprised. My eating was HORRIBLE on Friday and less than spectacular last night. I also didn't get in the scheduled workouts Thursday, Friday or Saturday.

Warp Speed Day 12

Weight - 225.6

I spent the day at the FPEA convention so my usual workout was not feasible. Food was okay until dinner and then we had Chinese food and I made POOR decisions! Oh well, I paid for it with a major headache about an hour later. I did get a good kettlebell workout in and a 1 mile walk. I thought the kettlebell workout was going to end up being a "better than nothing" workout but it kicked my butt unlike any workout I have done so far in WSFL. Man I love kettlebells! I have managed to pack lunch for tomorrow and I will probably be home for dinner. Hopefully I will have the energy to actually cook something!!!

Warp Speed Day 11

I am taking today off. I am very sore and my back keeps cramping up. Definitely a sign I need to rest. I am kinda bummed because I know I won't be able to workout on Saturday at all because I will be at a convention all day. I will do Saturday's cardio on Sunday but there is no way I can make up today!!

I am getting really tired of checking my sheet to find out what I can eat!! I hope that I have it memorized by next week.

I am planning to continue the diet portion after WSFL is over. I will increase the calories some by adding more fruits and veggies and maybe an occasional starch.

I have been tracking my weights daily. From here on out I will post my weight at the beginning of each entry. Here are the last 11 days.

Day 1 - 230.2
Day 2 - 229.6 (-.6)
Day 3 - 228.2 (-1.4, total -2)
Day 4 - 228.2 (no change, total -2)
Day 5 - 227.0 (-1.2, total -3.2)
Day 6 - 227.2 (+.2, total -3)
Day 7 - 227.2 (no change, total -3)
Day 8 - 226.0 (-1.2, total -4.2)
Day 9 - 226.8 (+.8, total -3.4)
Day 10 - 225.8 (-1, total -4.4
Day 11 - 225.6 (-.2, total -4.6)

Warp Speed Day (what day are we in now??)

Day 10

I almost talked myself out of working out today. I am glad I didn't but, MAN, I am tired and sore!!!

I think tomorrow I am going to have to spice things up with something I really like in order to motivate myself into working out. Today was hard and had it been a cardio day I might not have been able to convince myself to go.

No problem with food today. I did cut the fruit out of my evening snack and I may replace my almonds with coffee creamer if I decide to hit the book store tonight.

Here are my numbers.

1807/76.2/81/197.9 38% fat, 18% carb, 44% prot

Warp Speed Day 9

Stupid Apple!!! I was doing well on carbs until I ate that stupid apple. Oh well, not the end of the world. I have not hit 10% carb ONCE yet. Part of my problem, other than that stupid apple, is that I like higher carb veggies/fruits. I have cut down my tomatoes on my salad as far as I am willing to. If that impacts my results than so be it. Now, the stupid apple is another story. I don't even like stupid apples that much but I wanted something different. What I wanted was the last of the pineapple but I knew that was not the best choice. I thought the stupid apple was better but now I am not so sure! Today I felt a little hungry, about what I expected to feel. So tomorrow I will stick with the same meal plan. But I will definitely skip that STUPID APPLE!

Here are today's numbers.

1692/72.7/95.2/160.2 39% fat, 23% carb, 38% prot

Today was a cardio day. We increased the number of intervals today but it was no biggie. I may actually be starting to not hate cardio as much. Don't get me wrong, it still sucks but it is beginning to grow on me.

Warp Speed Day 8

I have completely tweaked the diet. I am eating WAY too much food. I have dropped to a MUCH lower eating plan. I figured my calories for today and they were 2100. I was eating that much on NROL. My RMR is 1527 according to the formula in NROL4W, so that puts my maintainance in the neighborhood of 2200 calories a day on a workout day. So I am only in a 100 calorie deficit right now!!! Normally that would be a fine amount but that is not the point of this program. So I knocked 500 calories off and that is where I am eating for the rest of the week. I just adjusted the meal plans and it still looks like PLENTY of food.

Today I spent much of the morning moving furniture and purging homeschooling supplies so by the time I made it to my workout I was a bit worn out. Bad planning on my part! I got through the lifting portion just fine. I pushed myself really hard on the circuits and then I had nothing left for the intervals. I took a 5 or 10 minute break and tried to go back to them but it just wasn't happening. I did manage to do 20 minutes steady state on the gazelle.

Warp Speed Day 7

Well today is going to be rather uneventful. No workout and the only food is dinner and evening snack (that is not part of Warp Speed). I normally end a fast with a few more carbs than I would typically eat so we will see how I do tonight. I haven't been craving carbs so I doubt it will be a problem. Tonights dinner is supposed to be talipia with a tahini sesame sauce.

I did a few measurements today. I am down 3 lbs for the week, 1 inch off my hips, 1 inch off my waist and 1/2 inch off each thigh.

ETA: I just ran my body fat % through Health Central and I am down 2.5% since the last time I measured it. I am finally in the thirties!

Warp Speed Day 6

I am nearing the end of Week 1. I am really wondering if I am eating too much food. Other people are experiencing so much hunger and I have almost had none. I know I am eating for a higher meal plan than most but I am still eating from a plan for someone 30lbs lighter then I am. I have even cut back on many of the evening snacks. Next week I am moving down one more plan. There really isn't much difference between the two though. I have had no craving for carbs and my carb headaches seem to have passed. I am still having some fatigue but I really think that is more because I am working so hard and not because of the food.

I will take my measurements and weight tomorrow because I don't want tomorrow's fast to skew the number on the scale on Monday morning. So far I am down three pounds. I will be really happy if I am down one more pound tomorrow. I really have no idea what to expect from the tape measure though. I am hoping to be able to get into all of my 16s at the end of this but that might be pushing it a bit!

The exercise portion is really awesome. The circuits are really fun and move very quickly so it is hard to focus on how much a particular exercise SUCKS (jackknife)!!

Working out 6 days a week is challenging for me though. I have always built in "make-up" time in case things get crazy and I can't fit in my workout. DS's meds were recently changed so he can make things hard at times. There is nothing like a 7 year old having the mood swings of a pregnant women with PMS to throw off your day!! Now, there is no make up time so I HAVE to get it done when it is supposed to be done.

I promised myself I would follow the program exactly as it was written and I am for the most part. However, there are some things that I just can not do. I had to either skip them or substitute something else for them. I figured substituting a related exercise was a better option. I had to substitute pullovers for the chin-ups/lat pulldown. I simply can not do chin-ups, assisted or not; I weigh too much. And I don't have access to a lat pulldown. Pullover was the closest exercise I could find. I also can not do push ups from the ball. This week I skipped that part and just did jackknives but next week I am going to add them into the circuit as a separate exercise. I am hoping by the third week I will be able to do them as written.

Today I got to a late start, so my food timing is a bit off.

11:30 – Breakfast

1 ¼ cups Lite Soy Milk

1 ¼ scoops PP

½ cup blueberries

1:00 – Workout

3 Tbsp Liquid Protein, in water

12:30 – Lunch

8 oz chicken breast

½ avocado

½ cup tomato

¼ cup onion

3:00 – Snack

1 apple

18 almonds

6:30 – Dinner (serve with wild rice for everyone else)

8oz Shrimp

1 ½ cups Spaghetti squash and Cubanell Peppers

2 Tbsp pecans

9:00 – Snack

None

Warp Speed Day 5

Friday's are alway hectic so today's workout was VERY hard to fit in. I was not able to get the intervals in. I ran out of time.

Tonight was a friend's birthday and we went out to dinner. The menu selection was very small but I think I managed okay. I did end up eating tortilla chips but I limited it to 6 or them. Everything else I had was okay-ish.

Today's Food:

9:30 – Breakfast

1 ½ scoops PP

½ cup blueberries

1 ½ cup lite soy milk

12:30 – Lunch

6.5 oz chicken breast

2 cups spinach

1 cup lettuce

½ avocado

½ oz goat cheese

¼ cup tomato

3:00 – Workout

2 cups juice

3 Tbsp Liquid Protein

4:00 – Snack

½ cup cherries

12 almonds

8:30 – Dinner

Shrimp on wild greens with cocktail sauce

Avocado Salsa (avocado, tomato, corn and jalepenos)

6 tortilla chips

Macros so far...

Day One
Total Cal 2226, fat 89g (36%), carbs 105g (18%), prot 256.5g (46%)

Day Two
Total Cal 2112, 86.35g fat (36.5%), 131.5g carbs (25%), 203.3g prot (38.5%)

Day Three
Total cal 1857, 70.7g fat (34%), 97.8g carb (21%), 209g prot (45%)

I am eating off of the 200lb meal plan which should give me 1800 as my base calories. So I am going over my calories but I am using the templates. Mike said that was normal so I am not worried. I am planning to go down to the 195 meal template for next week and I am going to try to create my own meals but use the pre made templates as a guide.

Warp Speed Day 4

My food got thrown off a bit today. I ended up, unexpectedly, having to eat lunch out. I think I did okay though.

This evening was a bit tough. I was very tired and my kids were not cooperating with my headache! I'm not really sure I can blame all of that on WS diet though. Living with a bi-polar 7 year old can be trying at the best of times!!

I almost didn't get my workout in today. I was supposed to do it in the morning but instead I sat at Tires Plus (actually we walked around Target, the car was at Tires Plus!). After school work and the neighborhood kids hanging out it was 6 before I was able to do anything.

Here is todays food.

9:30 – Breakfast

1 cup Lite Soy Milk

1 scoop PP

½ cu p blueberries

12:00 – Lunch – Applebee’s

Talapia

Salad with grape tomatoes and cucs

Steamed Broccoli and yellow squash

3:00 – Snack

1 cup skim milk

1 cup crushed ice

1 scoop PP

1 large Tbsp Matcha Powder

6 Almonds

6:00 – Workout

3 Tbsp Liquid Protein, in water

7:30 – Dinner

8 oz lean beef

½ cup broccoli

¼ cup tomato

½ cup cucs

2 cups spinach

9:00 – Snack

18 Almonds

1/3 cup frozen cherries

Warp Speed Day 3

This afternoon and evening were a bit hard for me. I haven't been hungry at all but I am very tired. Today's workout was a killer, much harder than Monday's.

I did better with soda today. I only had two which was WAAAYYYY better than yesterday.

Here is today's food.

Day 3

9:30 – Breakfast

1 ½ cup Lite Soy Milk

1 scoop PP

½ cup blueberries

18 almonds

11:00 – Workout

3 Tbsp Liquid Protein in water

12:30 – Lunch

8 oz tuna steak

1 ½ cups cucumber

½ cup chopped tomato

4 Tbsp chopped pecans

3:30 – Snack

2 hard boiled eggs

2 hard boiled egg whites

½ c frozen cherries

6:30 – Dinner

8 oz lean beef

2 cups peppers and onions

9:30 – Snack

1 apple

12 almonds

Warp Speed Day 2

My schedule got thrown off a little bit by an impromptu homeschool park day, so my workout won't happen until this afternoon. My weight was down to 229.6 this morning from 230.2 yesterday. I know it is mostly water weight at this point but I can only lose so much water! LOL

I haven't put a ton of thought into what I am going to do diet wise after WSFL is done. I know I want to continue with a reduced carb diet but not as extreme as what I am currently doing. But other than that I don't know! Hopefully I will develop some better "low carb" habits while following this plan that will carry over.

Today's Food:

9:30 – Breakfast - I just could not bring myself to experiment with another weird breakfast. I don't think this deviated to far from the exchanges that were intended.

1 ½ cup Lite Soy Milk

1 ½ Scoop PP

½ blueberries

18 Almonds

11:30 – Lunch - This is a crazy amount of chicken to eat in one sitting!

7.5 oz chicken breast

2 cup spinach

½ cup chopped tomato

24 almonds

2:30 – Snack - I am going to have to fight my children for these!

2 hard boiled eggs

3 hard boiled egg white filled with 3 Tbsp hummus

4:00 – Workout

1 cups juice

3 Tbsp Liquid Protein

7:30 – Dinner - I really don't want to have chicken again for dinner!

4.5 oz chicken breast

3 cups lettuce

½ cup diced onion

6 Tbsp avocado

1 whole egg

9:00 – Snack - I think this is less protein than was allotted for this snack but I am not hurting on protein so I think I will be okay!

1 cup plain soy milk mixed with 1 cup black chai

1 whole eggs with a tablespoon of hummus

It is 9:30 and I am just starting to get a headache and fatigue so I am doing much better than yesterday with the low carb transition. I have not been hungry AT ALL. In fact I am having difficulty eating everything I am supposed to. Today I cut 2 servings of protein and 1 serving of fat because I just couldn't do it all. I am also eating off of the plan for a person 30 lbs lighter than I am since I have so much weight to lose. (I am doing this on the recommendation of the authors.)

I have picked up quite a soda habit though. I am really going to try to cut back on the soda tomorrow. I never drink more than 1 soda a day and I am embarrassed to admit how many I have had today!! Tomorrow I am going to try to keep the kettle on and drink tea when I need the caffeine fix!

Today's workout was cardio, an evil mix of interval and steady state. I HATE cardio (the steady state stuff at least) with a passion. I just keep telling myself it is 11 more sessions, 11 more sessions.

I am not the tiniest bit sore from yesterday's workout so I think I was right that I need to increase the weights.

11 more sessions! (Did I mention I hate cardio?!)