Wanted to get this up and going before the challenge starts, to work out any kinks.
History: I'm a mommy of two kiddies (4 and 6), working full time. Did really well with a fitness/nutrition routine most of last year & lost 50lbs (1/2 of my goal), but have since had difficulties staying on track and have gained 10 of those lost pounds back. I became 97% vegetarian earlier this year (I'll eat occasional seafood if it's sustainably caught), and am strongly focused on a whole foods diet.
Getting back into the swing this week. Want to focus on getting a consistent good night's sleep, tracking my food, upping my protein, and working out daily.
M - Food - w/in calorie limits. Fitness - 15 min. ea. elliptical, treadmill, stationary bike
T - Food - w/in calorie limits. Working on upping my protein % as compared to carbs & fat - including yogurt and cottage cheese in each daily meal plan. Fitness - Elliptical Trainer 21min, Treadmill 22min, Stationary Bike 25min.
W - Food - w/in calorie limits. Started taking multivitamin - I want to think I can eat the perfect foods to get everything I need so I don't have to supplement, but I'm realizing it's just not working that way. Fitness - Elliptical Trainer 21min, Treadmill 22min, Stationary Bike 15min. (running late for a meeting...)
T - Food - w/in calorie limits. Greek yogurt is my friend - WAY more protein than in regular yogurt... Fitness - Elliptical Trainer 20min, Weights: various dumbbells (more detailed lists next week, this was mostly just playing w/ proper weights)
F - Food - w/in calorie limits. Did great - attended a party w/ lots of alcohol, snackies and cake - I brought my own fruit, drank only water, and had an amazingly small piece of cake that fit w/in my calorie/carb/fat allowances for the day. Go, me! Fitness - No workout, had to wait for an email at work so couldn't go to the gym at lunch.
Weekend (7/26-27)
Fitness - gardening on Sat, rest on Sunday.
Food - Not great. Calories weren't too bad, but nutrition wasn't too great - ate small amounts of "junk" food, rather than larger amounts of healthy food.
Food was good Monday. Got in lots of protein, and brought my own dinner to a get together with friends instead of eating the pizza that was there. Had some brownie, but only 1/2 a piece, and it actually fit well within my nutrition guides for the day.
So today DD is sick, so I stayed home with her. Typically not good for food, as I'm just sitting here in a house full of choices, and can't get my lunchtime workout in. But I actually managed to do well, cals @ 1500, only one item outside my "planned' foods for the day (50cals).
I do think I may have issues trying to hit the macro ratios when I start OPT next week, specificly protein. Prior to this past week or so where I've been trying to up my protein, I was typically getting like 40-50g/day - on OPT I think I'm supposed to get 40% of my cals from protein. I have to recheck, but I think my deficit for weeks 1-3 on the plan puts me at 1538 cals per day - 40% of that would be 615.2, divide that by 4 to get protein grams - 154!!! I've been getting 90-100 this week, but that's w/ 1/2 a protein powder scoop (taste is too nasty w/ a whole scoop), a cup of greek yogurt (WAY more protein than regular yogurt), and cottage cheese every day. Being primarily veggie is going to make this HARD. I let myself have shrimp occassionally (environmentally/sustainably farmed or caught), but I don't feel comfortable eating it every day or anything....
...Going to have to work to make everything I eat have significant protein in it.
Oh, and I also got myself to ride the stationary bike at home for 30 min. after the kiddies went to bed - not extremely strenuous, but it was something, so yay me.
Ok, so I apparently started FLTS this past Monday without realizing it. I was just keeping my cals down & trying out the exercises to prep for next week's Challenge, but it's pretty much been 3 days just as I would have done them on the plan, so viola, I'm half done w/ Week 1 without even realizing it.
Did A2 Resistance program today, recovery, no cardio. Step-Ups - 3x10 Proud of myself for those. I'm somewhat short (excuse #1), and still fairly overweight (excuse #2), so these were HARD. As in, I almost fell attempting the first one. But, not only did I finish them (some just bearly), I did them in the gym in full view of like 3 people. Which is MOST impressive for me, since I really just wanted to run back into the locker room & hide 'til they left after that first one...
Dumbbell Face Pulls - 3x10, 5lbs.
5 is really too light, but I can't do more than 2 or 3 @ 10lbs. Hopefully I can move up to that quickly.
Bent Over Rows -3x10, 20lbs
Standing Curls - 3x10, 15
Trunk Extensions - 3x10
These were kinda fun, since I was already past the embarrassment phase. Though not exactly sure what I'm striving for on these - if I try, I can reach far enough up to get my hips off the ball, but that starts causing me to bend my arms more - I can so see myself doing a face plant on these one day...
Modified Side Plank - 2/side, 30 sec.
Couldn't do the full side planks, nor hold for 1 minute - yet.
I didn't actually realize what my target calories were until the end of the day when I decided to be on FLTS, so it's higher than I would nomally have it. I really don't know if I'm going to be able to go over 35% protien or so, being vegetarian. I had 1 scoop of protein powder, but that's more supplimenting than I really want, so the rest has to come from natural sources. I tried seitan today (wheat gluten, as a meat replacement) - great protein source (22g/serving), and really tastes fine.
Nice workout! And congrats on sticking with the workout, even though the step ups started off, rough. I used to be so intimated by that area of the gym and I finally got passed that. Kudos to you!
Your calories look great. I know it is going to be struggle with the protein, but I know you and know you will figure it out. I do believe in the FLTS, I have to say.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Yesterday was cool. All I did for workout was weights, but I felt really good after. Not like I lost weight between Wed. and Thurs or anything, but I just felt much better about myself and how I looked. And I'm improving on my protein, as well.
Today I did really good, nearly making 40% - I'm going to have to buy stock in seitan, greek yogurt and cottage cheese to make this happen, though!
Did cardio (treadmill) and A2 today - with those dayum step-ups. I actually did fall today - luckily there was only 1 other person in the room, I was blocked from view by equipment, and he was too busy dropping the machine wieghts to notice me anyway. But I'm gonna have a sore @ss tomorrow, "for real", as my DD would say (she's 6).
Also realized that I can't do both cardio and weights at the same time - I'm going to have to get up and do one in the morning. My "lunch break" ended up being like 2 hours w/ walking to the gym, changing, and doing both cardio & weights - good thing my company doesn't keep tight tabs on things like that. And also alos realized I used to be doing cardio way too hard for what I'm trying to accomplish. Did 70% MHR for 40min. today - way slower than what I was doing. I'm really an "all or nothing" kind of person, so if I'm going to do something, like work out, I want to do it as hard and fast as I can, which I"m realizing isn't really doing me any favors. So it will be interesting to see what results I'll get working out moderately like OPT has me doing.
And tomorrow is the weekend. Which is where I typically BLOW all my hard work. I've got the workout taken care of as all I have is Recovery Sat & Rest Day Sun, but food is always tricky. Taking the kiddies to a "Kiddie Disco" from 11-1 (lunchtime) where they will have free pizza. Then probably straight off to MILs, who we usually go out to dinner with. So, I've planned out all my meals for tomorrow, and plan on taking a lunch with me to the disco, so I can avoid the pizza. WIll probablay have to bow out of dinner w/ MIL, so I can eat a healthy high protein dinner instead. I could get a low-cal/low-fat meal at a restaurant, but I seriously doubt I'd be able to find a high-protein vegetarian options, so it's better to avoid all together. We'll see how it goes - I've been doing so well this week I'd hate to eff it up over the weekend...
__________________ "It's never too late to be what you might have been" - George Elliot
How'd the weekend go, Norah? Great week, last week. You are doing so well!
Hey, I've been meaning to stop in here and tell you that I love the tank your wearing in your pictures. Too cool.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Hi Norah! We're at about the same spot in the opt program! I'm having a lot of trouble with my macros.....not sure what this is all about since I was Ok before I started the program.. (but you know this since you responded to my post about macros) Anyhoot, workouts look great! Don't worry bout fallin so much, I've actually walked into machines simply due to walking through the gym and have fallen while doing any sort of one-legged exercise....At least I've given a smile to one or two people that day
Thanks, ya'll for the encouragement! (I'm living in The South, so I have to toss a "ya'll" in there occasionally...)
Did fairly good over the weekend, actually.
Week
Deficit
Calories
Protein
Fat
Carb
Plan
35%
1484
40%
25%
35%
Monday
38%
1425
35%
20%
46%
Tuesday
34%
1506
24%
18%
59%
Wednesday
32%
1550
33%
21%
46%
Thursday
37%
1434
35%
27%
38%
Friday
35%
1484
39%
23%
38%
Saturday
44%
1278
33%
32%
36%
Sunday
43%
1296
40%
29%
31%
Average
38%
1425
9)">34%
24%
42%
My biggest problem was actually finding stuff to eat. I ate brekkie at home Sat., and brought a lunch with me, but then we went to a movie & I didn't have any food to bring. So I sat through most of it starving, then finally ate a handful of popcorn (unbuttered, but still). Finally got home at like 8pm, without having dinner. So I had to figure out something to eat that fit into my macros, and by then I really wasn't up for eating as many calories as I was supposed to. Pretty much same story Sunday - trying to figure out food at the end of the day that will fit the ratios and not go over on calories is a PITA.
The other issue is that a lot of the "high protein" vegetarian foods (lentils, beans, nuts) are also very high in carbs. Since I'm trying to eat more protein than carbs, somethign with like 5X as much carbs as protein doesn't work well right now. BUT, I am getting better, so we'll see. I've found th fruits & veggies w/ the highest protein/carb ratios, so I can maximize the amounts of fruits & veggies I can get in (spinach & asparagus & broccoli, cantaloupe & strawberries & apricots). I've also discovered seitan, which is basicly wheat gluten kneaded and seasoned so that it pretty much tastes like chicken/deli meat - I'm loving it! It's got 22g of protein per serving, and only 2g of carbs & fat. Tempeh I'm also playing with - not loving it yet, but I might find uses for it.
AND, now onto Workouts. Was supposed to do Sat. as recovery and Sun as rest, but both ended up being rest days. Not too upset about that - not like I missed cardio or weights (although, yes, I know recovery is important, and I'll strive to not miss it again..)
Today got 1 of my 3 cardios in for the week. Taking tomorrow off for a Girl's Day Out w/ DD before school starts, so I'll have time to do both cardio & A1 weights in the AM before heading out for some manis/pedis & shopping.
Today's nutrition:
Week
Deficit
Calories
Protein
Fat
Carb
Plan
35%
1484
40%
25%
35%
Monday
38%
1417
41%
24%
35%
Did good today, though I tried a new protein powder (GNC's whey protein, chocolate), and it was NASTY!! Of course, I did it with just water - I'm hoping it'll taste better mixed w/ greek yogurt or milk or something, as I'd hate to throw it away (actually, it'd probably just end up sitting in my pantry for 12 years...)
Alrighty, off to plan tomorrow's meals...
__________________ "It's never too late to be what you might have been" - George Elliot
How'd the weekend go, Norah? Great week, last week. You are doing so well!
Hey, I've been meaning to stop in here and tell you that I love the tank your wearing in your pictures. Too cool.
Oh, yeah, that tank is actually full length, I just folded it up to display my rolls. But, once this 12 weeks is up, I might just wear it folded up that all the time!
__________________ "It's never too late to be what you might have been" - George Elliot
Oh, yeah, that tank is actually full length, I just folded it up to display my rolls. But, once this 12 weeks is up, I might just wear it folded up that all the time!
Great job on the weekend, Norah! Your macros look pretty darn good to me and you are going to be getting some serious results with this, I can feel it.
Have fun with the Miss on your Girl's day. Sounds like fun!
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I went a little over on fat & cals today - the cals were allowed to make up for being under the other days (trying to average the week at 35% deficit), and I've been good w/ my ratios, so as long as I got my protein in (which I did), I allowed myself a little room w/ the other 2 today. And right now I'm munching on some marinated baked tempeh, and it's actually super yummy - way better then just heating it up plain.
Oh, and I was a ROCKSTAR eater yesterday! Took the day off to hang w/ the DD before 1st grade starts (tomorrow), and so we were running around all afternoon. Started w/ meeting friends at McDonalds - I brought some cottage cheese & almond butter. Then we were running around the mall and finished up at the nail salon - I carried my little lunch bag the whole way, and ate my greek yogurt while DD got her tootsies painted. Had a bite of her Auntie Annie's pretzel, but that was it - super good control and planning for me!!!
Fitness-wise, I did good yesterday & today as well. Tues. was cardio & A1, today was A2. Monday
Cardio & A2
20min elliptical
20min treadmill (4.0/2%) +5 cool down
Resistance (3x10 ea)
Wide Stance DB Deadlifts - 30lbs ea.
Swiss Ball Bridge
Swiss Ball Flys - 10lbs ea
Neutral Grip Shoulder Press - 15/12/10lbs ea
Supermans
Woodchops - 15 lbs ea
Planks - modified, 1min. ea.
Tuesday
A2:
Did A2 Resistance program today, recovery, no cardio.
Step-Ups - 3x10
Dumbbell Face Pulls - 3x12, 5lbs. (need to use 7lbs, but they don't have)
Bent Over Rows -3x10, 25lbs
Standing Curls - 3x12, 15lbs (need to use 17lbs, but they don't have)
Trunk Extensions - 3x10
Modified Side Plank - 2/side, 30 sec.
__________________ "It's never too late to be what you might have been" - George Elliot
Norah, I think I like the title of your log the best. Way cool.
Thanks! It's the only clever thing I could think of...
In unrelated news,
I tried another protein powder today - Biochem raw foods & whey - by far, the WORST I have had so far. I put it in my milk for my car ride in this am, and I had to a) hold my nose to get it down, and b) pop some gum as soon as I got in, to get the taste out. Thank goodness I just bought a single serve pack, instead of a whole tub. Back to Jay Robb and Designer's for me, I guess.
__________________ "It's never too late to be what you might have been" - George Elliot
Thurs/Fri Aug 7/8
UGH. I HATE being sick. It's just a cold - sore throat, congestion, etc., but it totally throws my healthy plans off. Didn't work our Thurs., now have to see if I should try today or hope I can make it in on the weekends. Food was crappy too, though not nearly as bad as usual when sick - I allowed my ratios to be off as long as I stayed within my deficit, and chose the healthier of my "cheats" (strawberries w/ whipped cream, rather than cinnamon toast). I think I can get the weekly average to turn out ok ratio-wise, but my deficit might be more than it should, since I'm really not up for eating right now.
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
35%
1484
40%
25%
35%
Monday
38%
1409
41%
24%
35%
Tuesday
40%
1361
40%
28%
32%
Wednesday
35%
1495
39%
33%
28%
Thursday
43%
1296
31%
31%
38%
Average
39%
1390
7)">38%
29%
33%
__________________ "It's never too late to be what you might have been" - George Elliot
So, um, weekly averages are important, right? 'Cause if we're going my daily this week, I totally eff'd the weekend.
NUTRITION
Week
Deficit
Calories
Protein
Fat
Carb
Plan
35%
1484
40%
25%
35%
Monday
38%
1409
41%
24%
35%
Tuesday
40%
1361
40%
28%
32%
Wednesday
35%
1495
39%
33%
28%
Thursday
43%
1296
31%
31%
38%
Friday
28%
1655
31%
31%
38%
Saturday
13%
1989
16%
36%
48%
Average
33%
1534
9)">33%
31%
37%
Fri. & Sat, I'm still not feeling back to normal, rather tired & unmotivated. But, I'm hungry, and have poor short term memory. SO I crave something sweet & carby, and allow myself to have something. But I don't put it in Sparkpeople, so don't realize how much it is. Then I"m wanting something carby & sweet again, and forgot that I already had something that probably already shot my calories and ratios for the day, and ate more. I knew that I was "blowing my diet", but since I was sick I was going to allow it - thing is, I wouldn't have allowed quite so much of it if I had tracked at the time instead of 2 days later. I think looking at how far out of whack I was going would have helped curb my appetite. Now, 2 days worth of damage are done, and I've probably undone a bunch of the good I did earlier in the week.
BUT, I'm sick, and you can't always have a perfect week, so I'll mark this up to remembering the importance of tracking, and move on.
I did manage to do a reduced workout yesterday (although probably too much, as I felt like crap for the rest of the day). Did my cardion (20min. ea. elliptical & treadmill), then about 2/3 of A1 - of course, I was supposed to do A2, but as I hadn't looked at my plan, I did the wrong one. But, it's better than not doing anything, and there was a rest day between this & the last time I did it, so I don't think I hurt anything.
SO today will be working ob putting in LOTS of protein, and getting myself ready for next week. Every day is a new one, and every week a new challenge to win.
__________________ "It's never too late to be what you might have been" - George Elliot
Well, I still didn't do great on Sunday, but I've gotten back on the wagon this week
Calories
Protein
Fat
Carbs
Week 1-3
1484
40%
25%
35%
Sunday
1029
24%
54%
26%
Monday
1462
39%
24%
37%
Tuesday
1507
45%
24%
29%
Although it's a great veg'n protein source, I'm getting a little sick of seitan, so I'm working to cut my low-protein carbs so I can have some high-carb high-protein sources instead (like lentils). It'll be nice to have a change of pace if nothing else - my diet is becoming rather limited.
Did Cardio MOnday (20 min. elliptical, 20 min treadmill), and A1 weights yesterday
(3x10 ea)
Wide Stance DB Deadlifts - 30lbs ea.
Swiss Ball Bridge
Swiss Ball Flys - 10lbs ea
Neutral Grip Shoulder Press - 10lbs ea
Supermans
Woodchops - 15 lbs ea
Planks - not done (forgot them - honestly!!)
__________________ "It's never too late to be what you might have been" - George Elliot
I hate the food temptations that seem to appear regularly at work. They suck. Hope you made it through. Actually, I am sure you did in whatver moderation you chose to go with.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
Norah's Neat-o Log-o
Good for you and taking food to the gathering. Nice! 
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