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HSGD-extended! (with some calorie adjustments)


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#1 Adellaide

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Posted 11 July 2021 - 03:52 PM

hi everyone! 

 

so I have failed the HSGD repeatedly 6 months- a year ago, but I'm finally back to reattempt and complete it! with adjustments this time, though, lol. 

 

Through my trial and errors i've found what works best for me and my personal TDEE/mind/body. I am tall (6 feet) and work in retail so my TDEE is 2200 sedentary, and 2500-2800ish depending on if I work/how many hours i work that day (My fitbit says I have a TDEE of 3400-3800 but I always x it by 0.75 for a more accurate result). I recently fixed my "all or nothing" mindset that caused me to binge if I was ever over calories (even by a couple hundred) so my biggest goal is to prevent myself from falling into that mindset again. 

 

Basically, I'm adding an extra 200 calories to the original goal to account for my higher than normal TDEE, and on days I work 6h+ I'll be adding an extra 200 cals on days I need it, so 400 cals extra total (on some days). This will just help prevent binging, and my TDEE is higher than most anyways (not including workouts, just from me working and existing). My biggest goal is binge prevention, so as long as i'm under 1500 calories I'm still going to count it as hitting my goal. Its more about having a "cushion" so that if I do eat over the 800 cals by 200, I dont get angry at myself and binge. I will still try to hit the cal goal set in the plan, I just like having the feeling of a safety net. 

 

I might sound soft or like im not successfully doing the diet, but it works for me so I do not care lol. I'm also still a student and am up for a slight promotion/raise at work within the next two months so I do need to be functional. 

 

On weekends I will allow for eating up to 1500 so that I wont binge throughout the week. I wont count vegetables or fruit that are low cal but I will count higher calorie fruits/vegetables like potatoes or apples. Im going by net cals so once my gym reopens i'll be working out more often, so in like 1-2 weeks.

 

I also intermittent fast 18-20 hours a day, unless i'm opening at work (7am), which in that case i will eat a protein bar in the mornings so I dont feel sick when i take my vyvanse. I'll track how many hours I've fasted and my steps. I will do a weekly check in on Saturdays where i'll measure myself and calculate the weight loss for the week, and i'll try to weigh in throughout the week when I can (but the scale is in my parent's bathroom so I might not be able to daily) 

 

Starting Stats: 

Height: 182 cm

Weight: 198.6 lbs 

Bust: 39 inches

Waist: 32 inches

Hip: 46.5 inches 

Thigh: 26.9 inches 

BMI: 26.9

 

Goals for this Diet:

Weight: 160 lbs 

Waist: 29 inches 

Hip: 42 inches 

Thigh: 24 inches 

 

The diet i'm following:

Attached File  Screen Shot 2021-10-05 at 11.36.58 PM.png   103.95KB   2 downloadsAttached File  Screen Shot 2021-10-05 at 11.37.13 PM.png   74.42KB   1 downloads


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#2 Adellaide

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Posted 13 July 2021 - 12:56 AM

day one

 

Hours Fasted: 19

Steps: 13205

 

dinner:

pizza (408 cals)

garlic bread (195 cals)

garlic sauce (150 cals)

 

snack:

bread (400 cals)

popsicle (70 cals)

 

total calories: 1223

 

exercise: 

walking (134 cals burnt) 

 

net calories: 1089/1100


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#3 Adellaide

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Posted 14 July 2021 - 12:05 AM

day two

 

Hours Fasted: 10

Steps: 15285

(I worked for 9 hours today and got called in early, so I didn't get to fast for as long as I wanted to)

 

lunch/dinner?:

sweet potato (335 calories)

becel light (70 calories)

protein bar (220 calories)

 

snack:

popcorn (310)

 

total calories: 935

 

exercise: 

walking (64 cals burnt)

 

net calories: 871/1000 


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#4 Adellaide

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Posted 14 July 2021 - 03:04 PM

July 14th mid-week weigh in

 

weight: 197.8 (-0.8)

 

I wish I would've lost a little more, but I did eat a very large bowl of popcorn right before bed and havent had a good BM in a week. I'm going to take some magnesium citrate to trigger one hopefully. I forgot to say in the OP but another reason for the 1500 cal days on weekends is so my BM will be slightly regulated lol (I started to take calcium supplements this week which also cause constipation, so thats also a contributing factor). So a slightly TMI update but hopefully I am just holding onto some water weight. I'll try to weigh in again tomorrow morning and hopefully I'll be down. 

 

edit: forgot to say I'm also on my period right now. I stopped taking placebos for my birth control so I shouldnt get it anymore, but I missed a pill so it was the heaviest its been today. I hate water weight so much lol I hope i'm over it by my week check in.


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#5 Adellaide

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Posted 15 July 2021 - 10:19 PM

day three

 

Hours Fasted: 15

Steps: 9887

(didnt work today)

 

dinner: 

chicken breast (373)

sweet potato (287)

snack:

caramels (300)

 

total calories: 960

 

exercise: 

walking (64 cals burnt)

 

net calories: 896/1100


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#6 Adellaide

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Posted 15 July 2021 - 10:25 PM

day four

 

Hours Fasted: 20

Weight: 197 (-0.8)

Steps: 13000

(didnt wear my fitbit on shift, so this is an estimation from days where i had the same shift) 

 

dinner: 

protein bar (220)

chips (520)

 

snack:

freeze (70) 

iced coffee (220)

 

total calories: 1030

 

exercise: 

0

 

net calories: 1030/1200


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#7 Adellaide

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Posted 16 July 2021 - 09:03 PM

day five

 

Hours Fasted: 21

Steps: 10367

 

dinner: 

salmon (350)

rice (246)

 

snack:

chips (390)

 iced coffee (200) 

 

total calories: 1186

 

exercise: 

walking (126)

 

net calories: 1060/1150


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#8 Adellaide

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Posted 19 July 2021 - 11:17 PM

I didnt update for the last two days, but I ate roughly 2000 on Saturday and around 1800 on Sunday. I also havent done my weekly weigh in+measurements bc I had to work early on Saturday and forgot (by the time I remembered I had already drank water so the results would've been skewed, i drank like 20 oz of water). So my first weekly check in will be a week late lol. I'm hoping to be around 195 by the 24th. I have a family gathering with some extended family on the 26th and they havent seen me since my weight gain 


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#9 Adellaide

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Posted 19 July 2021 - 11:19 PM

day eight

 

Hours Fasted: 22

Steps: 14340

 

dinner: 

popcorn (314)

 

snack:

cookies (400)

iced coffee (135)

 

total calories: 849/1100

 

exercise: 

walking (125)

 

net calories: 724/1100


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#10 Adellaide

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Posted 01 August 2021 - 12:24 PM

I’ve still been dieting, but my work completely swamped me (2 ppl quit without notice so i had to work 25 more hours than I originally planned). I’ve been eating around 1500 or else my body would’ve crashed. Very very stressful these past weeks have been for me. On the 9th I’m going back to the diet since my work has mellowed out.

Today I weighed in at 193.2 and I did hit my goal of 195 by the 26th (was at 194.8). I'm waiting until Monday to diet bc I have a dinner i have to attend on the Sunday. I hope to get out of the 190s by then. 


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#11 Adellaide

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Posted 10 August 2021 - 11:32 PM

day three

 

Steps: 17611

 

dinner: 

popcorn (314)

fries (340)

popcorn (340)

 

snack:

half a mcflurry (250)

 

total calories: 1244/1300

 

exercise: 

walking (60)

 

net calories: 1184/1300


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#12 Adellaide

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Posted 10 August 2021 - 11:36 PM

(been slammed with work so I wont be able to diet until around middle of september, or else I could trigger a binge streak or breakdown)

 

edit: Just got a kidney infection on September 1st. Definitely wont be restarting until the anti biotics are done with and my work resolves itself, my body is a mess because of stress and the infection. Not to mention school and allergy season are starting up. Love that for me!


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#13 strawberrycough

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Posted 12 August 2021 - 10:12 PM

i LOVE your adjustments to your diet to fit the lifestyle. i’m starting hgsd extended once i get settled in my new apartment and job.

kind of similar - i’m not counting low cal fruit and veg either, and days i work i may add 2-300 calories. i’m a chef so i’m on my feet and lifting all goddamn day.

hope everything is well!


Sent from my iPhone using Tapatalk

 132 131 129 128 127 126 125 124 123 122 121 120 119 118 117 116 115 114 113 112 111 110

109 108 107 106 105 104 103 102 101 100

99 98 97 96 95 94 93 92 91 90

 

pink: weight yet to lose

pink with slash : weight currently lost

blue: weight once lost, but gained back

red- goal weights!

 

sw: 132 (24.7 BMI, one pound away from overweight)

lowest weight: 92 lbs (December 2018:

cw: 128

gw: 105

 


#14 Adellaide

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Posted 29 August 2021 - 11:14 PM

i LOVE your adjustments to your diet to fit the lifestyle. i’m starting hgsd extended once i get settled in my new apartment and job.

kind of similar - i’m not counting low cal fruit and veg either, and days i work i may add 2-300 calories. i’m a chef so i’m on my feet and lifting all goddamn day.

hope everything is well!


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Same haha, its been a real pain personally because my work has gotten so hectic to the point where I havent been bothering with sticking to the hsgd, but still remaining under my tdee (which is why i havent been updating). I'm going to try to get back into it once it settles mid-september, my works been severely short staffed though so ive had to take on extra shifts when people call in sick (cold going around+you need to get tested for covid if you get any symptoms, and you cant return until after you get a negative test). Ugh it is so annoying bc I really want to stick to the diet but for my sanity I cant without triggering a breakdown atm lmfaoo... I want to be mentally sound when I attempt it so I can finish it strong. 

 

Luckily we are getting a few new hires and my gym reopens mid September so I should be good to start it then, its just a pain when I really wanted to stick to it but things out of my control prevent me from doing so. Hope ur new apartment and job go well (or have been going well) for you!


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#15 Adellaide

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Posted 17 September 2021 - 12:41 AM

determined to start this up again this Monday. Weighed in at 181 this morning so I should be under 180 by then. I've been eating around 800 cals this week and i'm going to be upping my dose of vyvanse so it should get rid of my appetite. My gym also just opened up again this last Monday but I wont be attending until the vaccine passport system starts up next week, I am expecting to gain weight for the first few weeks of going to the gym because i will be weight lifting/body building (specifically my glutes bc i need some ass to go w my hips) and that can cause fluid retention, and I might have a larger appetite than I do now (i'll adjust the cals accordingly, I eat back half the cals I burn from exercise, sometimes less depending on what I do)


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#16 Adellaide

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Posted 21 September 2021 - 01:36 AM

Alright, my attempt! I've been restricting pretty much daily for the last 2-3 weeks, with this week being the lowest out of all (600 per day, even with working, it has fucked with my head tho) 

 

I weighed in this morning at 179.4! Finally out of the 180s lol. Today I did reward myself with a controlled binge (eating all the foods I couldn't eat throughout the 180s at once, but not out of control and still tracked what I could find the calories of. I ate about 2600-3000 cals today, which is not that much above my TDEE of 2400). I could barely eat any of it though bc my body is too used to restricting lol. 

 

Anyways, I did weigh in this morning but I forgot to measure :( so I'll just be going by my measurements from my last tracking that was at 182 pounds, so there hasn't been any difference. I'll be doing weekly check ins and weigh ins when possible. Will not be updating every day bc of stress/lack of time but I'll write a summary of my days prior when I do update. 

 

Starting Stats: 

Height: 182 cm

Weight: 179.4

Bust: 38 inches

Waist: 29.5 inches

Hip: 45 inches 

Thigh: 25 inches 

BMI: 24.33

 

Goals for this Diet:

Weight: 150 lbs

Waist: 28 inches 

Hip: 43 inches 

Thigh: 24 inches 


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#17 Adellaide

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Posted 25 September 2021 - 10:21 PM

Alrighty, so I havent been updating/sticking to the diet because I lowkey think its cursed, every time i start it something bad happens that triggers me to be unable to stick to it (last time, hella stress from work forcing me to do full time rather than part time, and another time I got a kidney infection LOL). This time, unfortunately on Monday I got some bad news from my dogs vet and he may have terminal cancer (I dont believe he does, because his symptoms dont match the trajectory of the specific cancer he may have, dogs die within a year of diagnosis yet his tumour has been there for over 2 years and hasn't changed/spread and he only got symptoms overnight on Monday). But because of just knowing my best friend has a potential of dying within the year, triggered a bit of a binge. 

 

Monday: Around 2000 cals/1200 (this was when his symptoms started, and when we first took him to the vet, but they said that it was just arthritis and nothing to worry about) 

Tuesday: 1124/1200

Wednesday: 2500?/1200 (He got diagnosed with a new tumour on this day, a different one than the original one. This is when they said he has a potential for cancer) 

Thursday: 3000/1000 (When he went to emergency animal hospital for diagnosis, they said usually the location of the tumour is cancerous in 90% of cases, and if its this cancer then it only has a few months prognosis if it spread to the abdomen, which is where the second tumour they found is located) 

Friday: 1090/1150 

 

So yeah, I find out if my best friend is dying within the next year either on Monday or Tuesday, a small chance of getting news tomorrow but i doubt it. So if he does have cancer, im not really sure how I'll react (will I spiral with binging or heavy restricting? who knows lol). He will be going to get surgery regardless if its cancerous or not tho since the tumour on his abdomen is causing damage to his GI tract. On the day he goes into surgery, I will probably be eating 3000-4000 cals that day since I'll have nothing to do except go and eat at a restaurant since his surgery is in a different city.

 

End of week update lmaoooo, onto the end of week check in! Regardless of the three days of eating way above my TDEE, I still managed to lose some weight and inches!! 

 

 

End of Week Update:

Weight: 179.4

Bust: 35 (-1) inches

Waist: 29 (-0.5) inches

Hip: 44 (-1) inches 

Thigh: 24 (-1) inches 

BMI: 24.25


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#18 Adellaide

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Posted 04 October 2021 - 10:28 PM

Havent been checking in but sticking to the diet most days, but I'm going to say this is week two of sticking to the diet to account for any of that (not doing a full restart bc i have been restricting but took some breaks) 

EDIT: ended up accidentally typing in day 1 instead of day 8, so i'll take that as a sign to do a full restart lol. 

 

No longer tracking hours fasted. and I weighed in at 175 this morning.

 

 

day 1

 

Steps: 16098

 

dinner: 

pizza (408)

soda (150)

 

snack:

fries (320)

more soda (220)

ice cream (200)

 

total calories: 1298/1300

 

exercise: 

0

 

net calories: 1298/1300


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#19 Adellaide

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Posted 04 October 2021 - 10:32 PM

I have specific dates that I want to hit certain weights by, as I either have plans or just a timeline lol. I want to weigh under 170 by October 15 as i'm getting some facial filler so I want to look "thinner" so that I dont need to have touch ups too quickly. I also want to weigh around 165 by Halloween (just around, doesnt have to be under). Ideally 165 or under by November 5th though as I have plans and thats the lowest weight ive ever been. Ive either been maintaining my weight or dropping massive amounts so its hard to predict unfortunately lol. My body seems to just retain the weight and then offload it all at once (i was stuck at 177 for like a week, and lost 2 pounds over the course of the weekend even though my eating habits havent changed). Happy scale has me in at just over 10 pounds lost per month, but Its taking into account august+july that were mega flops where i just gained and lost the same 10 pounds lmao


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 


#20 Adellaide

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Posted 05 October 2021 - 12:37 AM

forgot this lol (measurements taken on Sunday)

 

End of Week Update:

Weight: 175 (-2.4)

Bust: 34 (-1) inches

Waist: 28.5 (-0.5) inches

Hip: 43 (-1) inches 

Thigh: 24 (-0) inches 

BMI: 23.09


stats

 

height:182cm

 

hw:260lbs

gw1: 200

gw2: 190

gw3: 180

gw4: 160

gw5: 150

UGW: 130

 



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