About me: I've been doing NROL4W for a month now, and I'm starting a log to keep me motivated and accountable. I weigh 140 lbs (5'4") and my goal is to lose about 10 lbs of fat with the program. I've been on the heavy side most of my life, pushing 200 at one point. I lost a large chunk of weight by improving my diet and sticking to a cardio routine.
Around a year and a half ago, I discovered lifting. At first I didn't enjoy it, but I liked what it did to my body. It has grown on me. I don't love it, but I do enjoy being the only person, male of female, using the squat rack in my gym.
My biggest challenge is food. I enjoy cooking and bring healthy snacks to work, but find it hard to resist the stacks of gourmet cookies at work, creamy pasta in restaurants, deep fried carb deliciousness at family gatherings, and lonesome visits to cold stone. I also have no tolerance for hunger, and most of my previous attempts at calorie restriction have ended in frustrated overeating. So I'm going for slow and steady here.
Today's WO: Squat,8X30#, 8X20#, 8X25#
Push-up,3 X 8 (feet slightly raised)
Seated row,3 X 8X70# (struggling with last reps)
Step up,3 X 8X35#, 60sec rest
reverse crunch, 3 X 8X10#, 60sec rest
Today's Food:
meal
cal
protein
fat
1/2 cup oatmeal w/ 1/2 banana
200
5
1
scoop pp
100
24
2 TBSP PB in oatmeal
200
5
20
carrots
100
pecans
400
6
40
cc
200
32
2
cc
200
32
2
lunch (homemade Indian food)
400
16
2
dinner (green salad with walnuts)
300
?
?
2100
120
67
I tend to estimate calories up, to make up for the times that I don't count enough. The salad was a restaurant meal, so I don't know the exact macros. I have so say - I'm pretty proud of that choice - bad choices at restaurants are my downfall. I'm teaching myself to eat out socially and yet stay with this plan.
Today's WO:
I'm doing a couch to 5k along with NROL4W. Today's workout was:
* Walk 1/4 mile
* Jog 1/2 mile
* Walk 1/4 mile
* Jog 1/2 mile
* Walk 1/4 mile
* Jog 1/2 mile
Today's food:
meal
cal
protein
fat
1/2 cup oatmeal
150
5
1
scoop pp
100
24
2 TBSP PB in oatmeal
200
5
20
carrots
100
almonds
300
2
30
cc
300
40
3
lunch (homemade Indian)
400
16
2
Candy
50
handful pecans
200
3
20
dinner (2 veggie burgers)
200
36
6
2000
131
82
Thanks for the welcome, foodfromafar.
Food and workout went well today. I resisted donuts at a meeting by positioning my laptop to block the box. Every little strategy helps. I'm finding it easier to get in the fat than the protein, and I think I should get in a bit more protein than fat, but overall I think I'm ok. I just also find a bit nuts goes farther in keeping me satisfied at night. I should probably figure out which is better in the evening, healthy fats or protein.
Today's Workout: Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20, 1X4X20 60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,2 X 8X35#, 1X4X35, 60sec rest
Reverse Crunch, 3X10X10#, 60sec rest
I can't physically hold the 35# dumbells for lunges. My legs could do a heavier weight, but my arms can't hold them. Maybe I'll try to put the dumbells on my shoulders next time.
Today's Workout: walk .25 mile
run .75 mile
walk .25 mile
run .75 mile
Funny thing, I measured out .75 cups of almonds yesterday... calorieking told me that would come to 625 cals. Then I obsesively counted them out one by one, and at 7 cals per almond, I counted that I consumed 725 cal. Still, I'm below my maintenance calories of 2000 which is a good thing. I'm really in this to cut fat. I tried to drop calories a week ago, and that ended up in a hungry disaster. I absolutely can't be hungry. I cut 200 calories and then end up bingeing on a tub a ice cream. I was in pretty good shape about a year ago, on a pretty strict diet (for me), but allowed myself cheat meals. The cheat meals were ridiculous, like a tub of ice cream and a box of cookies. I figure that if I just eat a bit below maintenance, I'll lose slowly in the long run. Just below maintenance will probably average out to same same as calorie restriction+binge. That's what I tell myself, but it's May 1, and I want to look cute now. Slow and steady wins the race I tell myself.
Bad day yesterday. I was exhausted. I actually went to the gym and gave up on my last exercise (step-ups). My order got all messed up because someone was using the cables for seated rows, so grouchyness was added to my exhaustion. I stood there and stared at the dumbells for about 3 minutes, and then gave up. I got sleep tonight, and I feel a bit better. Hopefully the weekend will do me good.
I usually run on Saturdays, but I'm too lazy this morning. I'll go tomorrow, throw in my last stage 1 B workout, and do the 2 mile run. I usually workout mon-fri before work, but I want to get the workout out of the way so that I don't have to drag my gym bag on Friday. I hate the gym bag. I've really started to resent needing to lug all this stuff around. Yesterday I went and did groceries after work, then went back to the office to get the gym bag, then took the train home. Grr... it's all worth it. Maybe I'll look for another gym bag that's not a cheesy backpack.
So I went to a friend for a family dinner last night. It was delicious. I don't get a lot of delicious home cooked dinners, just have to deal with the side dishes they throw at the vegetarian. But this was wonderful... and I stuffed myself, and I drank a large amount of wine. So today I'm nursing my hangover. No mega session at the gym. I think I might move my training schedule over by a couple of days. I don't feel guilty. This is something I need to work on (stuffing myself at family functions). But I'm back on track as of the next meal I'm eating. Life happens.
Today's Workout: Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20#, 1X5X20# ,60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,3X8X35#, 60sec rest
Reverse Crunch, 2X10X10#, 60sec rest
Brisk five-minute warmup walk, then:
* walk 1/4 mile
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* walk 1/4 mile
Stretched (mainly hams and quads) for 10min.
Did the NROL4W and couch25k on the same day. Had me in the gym for over an hour, but that's fine. I'm planning on going tomorrow for intervals, probably on the stair master. HIIT would be a good idea, but I'm a bit afraid of it. Pushed myself to the I want to die point on the bike too many times.
I posted my daily menus in the forums, and its a bit intimidating. Posting is out there makes me realize that even on good days it's not perfect. On one hand, I really want to get rid of all the extra fat, on the the other hand, I don't want to completely socially isolate myself. And the family food and restaurants are part of my social life. A big part. And I don't want to go back to that place where I have anxiety about social events because I'm stressed about the food. On the other hand, if I did a good month, I could make a lot of progress. Maybe I'll really buckle down in the summer - avoid people - tote around every morsel of food that goes into my mouth - and diet for July and August. Bikini season should be a great motivator. We'll see. I'm afraid my menu's will be torn apart.
Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20#, 1X5X20# ,60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,3X8X35#, 60sec rest
Reverse Crunch, 2X10X10#, 60sec rest
Brisk five-minute warmup walk, then:
* walk 1/4 mile
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* walk 1/4 mile
Stretched (mainly hams and quads) for 10min.
Deadlift,3 X 8X70#, 60sec rest
Dumbell Press,2 X 6X20#, 1X5X20# ,60sec rest
Wide-grip lat pulldown,3 X 8X50,60sec rest
Lunge,3X8X35#, 60sec rest
Reverse Crunch, 2X10X10#, 60sec rest
Brisk five-minute warmup walk, then:
* walk 1/4 mile
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* walk 1/4 mile
Today's Workout:
45 minutes on the stairmaster.
Almost 15 minutes of stretching (go me!)
Did my own intervals this morning based on how I was feeling and felt spent by the end. My tank top was drenched. Thinking of doing HIIT on bike on Thursday.
I actually cooked a nice dinner tonight, got in lots of protein, but I'm uncomfortably hungry. I'm telling myself that it's the feeling of fat melting away. I'm not going into the kitchen to prep for tomorrow, because I might lose my mind if I do.
I'm going to need the extra cals tomorrow. So glad they're coming.
Pauline, I could do better on the water... yesterday was kind of funny though, it's like my dinner didn't hit my stomach until 8... at which point I felt fine.
I've decided to cut calories for 15 days starting today. I've calculated that between the workout days and non-workout day I should be averaging 2050 daily. I'm decreasing that by 250, averaging 1800 a day over the next two weeks. So, according to my calculations, I should lose a solid pound. I hope that I'm off, or that I'll be able to eat less, and that I'll lose more, like 1.5. Then I'll go back to maintenance level, and repeat the cut after a while. I figure 15 days is doable. It's not as daunting as cutting calories for an undetermined period of time until I lose 10 lbs. I can stay focused for 15 days. Also, going back to maintenance that quickly should prevent me from ruining my metabolism. And I know I need the psychological break.
I made a list of all the foods I find really filling and give me the most bang for my buck: veggie burgers, imitation meat, almonds, cottage cheese, oatmeal, eggs and egg whites. I'll eat those for the next two weeks. I'm trying to think of it as period of food restriction, not starvation. Hope it works.
Today went well so far. I'm actually under, bit hungry, but fine. Maybe dinner will hit me again right before I go to bed.
Today's Food:
Day 1
Cal
Pro
oats
150
5
prunes
50
sandwich (bread, cheese, soy-burger)
250
30
lunch (sauteed veggies w/ soy chicken)
250
20
dinner (sandwich - same as breakfast)
250
30
cc
200
32
almonds
400
20
Total
1550
137
Today's Workout:
I was scheduled for the AMRAP work-out. I got bored after 15 squats with the bar. So then I ran for 2 miles. I'm starting stage 2 on Friday. Yay!
I'm not veggie, but you seem to get a LOT of calories from almonds and other nuts... just wondering if that's on purpose? For me, they make a good snack but don't fill me up that much - not sure if I'd want such a large percentage of my cals to come from them... (not criticizing - just curious!)
Bytsi, other people have commented on the nuts also. I went to a nutritionist at one point, and was told I need to get 60 grams of fat, preferably unsaturated, a day. I get it mostly in the form of nuts. Two servings of pecans gets me 40 grams of fat, and the rest I pick up in the dairy products. I like them because they keep me satisfied for a really long time. I think that they might be better at keeping hunger away than protein. Other people have commented on the nuts too. Maybe I need to be more careful. Maybe I'll eat less and see how I react.
So today I'm really hungry. Small headache really hungry. Grouchy hungry. I'm telling myself I'll stay disciplined, but I wonder how that will work out if I'm going for my mother's day visit. Home visits always involve food. I might pack it all with me... I think this is the most determination I've ever had during a calorie cut. Probably because there's an end in sight.
I went to the store and bought all the soy chicken I could find. Ten packs. It keeps me filled up more than anything I can think off. I plan on living on it for the next 12 days.
Today's Food:
Day 2
oats
150
5
banana
150
sandwich
250
30
lunch
250
20
*soy chicken w/ roasted veg.
cc
400
64
almonds
400
20
soy chicken and lettuce
150
20
Total
1750
159
Today's Workout: Spent 5 minutes figuring out the stage 2 exercises.
15 min HIIT: 5 min warm up, followed by 3 1:2 intervals.
I'm starting the HIIT up gradually. In the past I've pushed myself so hard that I got to a point where I was afraid of it.
Vegetarian in the City NROL4W log
Linear Mode
