I'm American and live in the UK with my British husband that I met online. Long story for another day. I'm ridiculously happy with everything except my job and my body composition.
I want to be a personal trainer.
Last time I lost weight it was completely unintentionally; but I went from overweight to perfect weight in a few, depressing months. Once I realized what had happened I worked (too) hard to stay there eating only 1000 calories a day. Then I met my husband and got happy.
I was probably around 175, right now I'm about 158. I watch what I eat most of the time and I work out consistently.
I like to run but I get shin splints so can't as much as I want to. I'm working on it though.
I love to experiment while cooking and baking and rarely follow a recipe exactly even the first time.
I don't really like lifting weights that much but have been doing it more the past few weeks and getting more comfortable with it.
Anyway, this log doesn't officially start until Saturday afternoon. I have a friend coming over Friday for mexican and margaritas so when she leaves Saturday is when I get strict. Until then I'm preparing, but still eating fairly well.
Today's food (too low in protein today, I know):
Breakfast - Branflakes and coffee
Lunch - Broccoli Bread left overs I baked two days ago for dinner
Snack - Nut and fruit bar
Dinner - pasta bake
Snack - fresh baked experimental bran muffin
Normally I'd have salad or a sandwich for lunch and no Fruit/Nut bar. I think that most recently I've been eating way too low (1200 to 1400 calories) during the week which contributes to my cravings. That was my way of trying to fit in more calories for the weekend. It didn't quite work. I'm going to try to be a little more reasonable now.
At the gym today I ran 20 minutes which is what I've found I can do before I get shin splints. I ran .3 kph faster than normal (9kph) though, which was good because normally I finish the 20 minutes too easily. Then I did some weights; biceps, shoulders, squats, plank. Normally I do more, that'll be tomorrow I think.
If you don't like lifting weights and you're not yet even really comfortable with it why do you think you'd like being a personal trainer? (just curious).
(btw, welcome and unless you are a vegan eat some meat girl (that's your butt kick for now) )
If you don't like lifting weights and you're not yet even really comfortable with it why do you think you'd like being a personal trainer? (just curious).
Comfortable may have beent he wrong word, I don't know. I'm more comfortable with it than plenty of other girls I see at my gym, thats for sure, and I am getting better. I find it difficult to push myself with strength training the way that I push myself with cardio. It used to be that I'd never feel sore after a strenth training work out. I do know that new evidence says that soreness doesn't necessarily signify that you got the most out of it, but I still think it must have meant that I wasn't doing enough. Then I started pushing harder and got a bit sore. I use fairly heavy weights (for me) and try to get four sets of 12 reps from each muscle. Anyway, I just don't really know if I'm doing the right things the right way, and I bet I could use a personal trainer myself to get me to push out the last few reps sometimes. I'm also pretty sure I could be doing more effective exercises.
As far as wanting to be a personal trainer even though I'm "not comfortable" strength training, I don't think its a problem. As I said in a very verbose way, I'm really just uncomfortable with how little I know (I hate my own ignorance of anything at all, to a fault sometimes). Education and experience will fix that. What I like is being fit and healthy and learning about being fit and healthy, and talking about being fit and healthy. I like to be the one who knows and can educate. I like the idea of having a job that forces me to stay fit and healthy.
There's more but I have to go now...
Quote:
(btw, welcome and unless you are a vegan eat some meat girl (that's your butt kick for now) )
thank you, and I'll get to the protein thing soon.
So, protein. Normally I get 70 - 80ish grams a day without trying too hard. That was an atypical day. Though there was milk in my coffee, cheese in the bread for lunch, cheese and sausages in the pasta bake and nuts in the snack bar and muffin. I haven't bothered with fit day for a few days so I don't know exactly but I know it adds up. I normally have meat in lunch and dinner.
Yesterdays food:
Breakfast - multigrain cheerios in yogurt
Lunch - more spinach bread and a couple handfuls of fruit and nut blend
Snack - bran muffin
Dinner - Chicken in mushroom sauce, sweet potato, butternut squash
PM - couple pieces of dark chocolate while baking - yum
I only had time for a half hour session at the gym yesterday. I did some hard(ish) intervals on the elliptical. I'm kind of impressed at the improvements in my strength with that machine. When I started I was using level 5 for the hard part of the intervals; now I use somewhere around level 5 - 7 to warm up, them move to 10 as my start off point and go up to 16 for the hard parts. It makes a huge difference in the calorie burn. I know the machine isn't accurate but its consistent so I use the calories burned display to track how hard I've worked.
I won't have time to gym after work today, but I'm thinking of going in at lunch time for a quick run and stretch. Then again, if I run today I can't tomorrow and I prefer to run on Saturdays. Then AGAIN I may be hung over tomorrow anyway and I'll do my saturday routine on Sunday. *Sigh* decisions...
I'm going out with a bang entertaining at home tonight; we're celebrating cinco de mayo, my husband being almost done with his undergrad, and the fact that I make really good margaritas. We're making fresh jalepeno poppers to start, fajitas for the main, cheesy jalepeno corn bread on the side and chili chocolate brownies for dessert.
After the croissants for breakfast in the morning I'm officially starting eating in deficit and off to the gym when the guest leaves (depending on hangover level). Yes, mid-day Saturday I start my diet. I've started on Monday too often only to fail on Friday so I'm going to start in the middle of the weekend this time. If it weren't for plans already made for today I would have started Wednesday though.
Normally on the weekend I walk 30 minutes to the bus stop, then take the bus to the gym and spend 2 hours there and then get on the bus and walk 30 minutes home. Its a four hour ordeal and I usually burn approximately 1400 calories, so my heart rate monitor says.
Today my husband drove me to the gym and picked me up from the bus stop afterwards so it wasn't such a big burn. I warmed up with a fast walk at an incline for 30 minutes, then I did some weights. I was feeling a little odd though so I didn't do as much. Military press (ish), lat side raises, curls, squats; I think that's it before I started feeling a little ill. So I went back to the treadmill to see how that went. I wasn't sure I'd be able to run but I walked for 10 minutes and thought I could by then. After running I stayed on for some more quick incline walking until I got 5k in. Then I tried some reverse crunches. That was new today. I may look those up on youtube to see if I'm doing it right, I don't think I am. Then, stretch and done.
Friday I forgot to take my thyroid medicine. I didn't even realize it until I went to bed and it was still in the cup from the night before. Its the second time I've done it and when the absence kicks in it kind of feels like a lack of nutrition. You know, like, you haven't eaten enough of the right things for a day or two. Soon, I'll have to stop taking it for two weeks for a procedure I have to get done. That's not going to be fun at all. Anyway, that's why I had a hard(ish) time at the gym today.
Food:
Cheese Omlet with toast, tomatoes and mushrooms
2 small bran muffins, one with peanut butter
roast chicken, salad and home made whole wheat foccacia bread (it was gorgeous!)
Cals: 1749 (good)
Prot: 105.4 (very good for me)
Fiber: 21.6 (needs to be higher; like 30)
I made some protein cakey things (can't call them "bars") too. They're 244 calories, 13.23 grams of protein and 6.58 grams of fiber each. I'll tell you later how they taste.
*subscribing*
Do you have any kind of book or program to follow?
Most people here would recommend New Rules of Lifting for Women... it's a great place to start building your foundation for future training.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
*subscribing*
Do you have any kind of book or program to follow?
Most people here would recommend New Rules of Lifting for Women... it's a great place to start building your foundation for future training.
Thanks for the subscribe AND the recommendation. I should (and probably will now) check it out now. I'm not following anything really. I've just pulled a little from all over basically.
I have not read NROL4W, however NROL is excellent so I assume that NROL4W is also excellent. It should give you a solid base of programs and knowledge.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I have not read NROL4W, however NROL is excellent so I assume that NROL4W is also excellent. It should give you a solid base of programs and knowledge.
Og.
I had a look at some threads on it. I'll have to look into it further over the weekend. It shall be my next book.
I've been stupid tired today. I hate that I don't know if its thyroid med related or not. I try not to use the excuse and then this little voice in my head says: but it may be that. Meh, whatever.
just my two cents - I think you'd get more out of reading NROL (original) and those programs than NROL4W - the text is more about the why of the movements than "its OK for women to work out hard" and you'd learn more from the various programs and their layout I think.
There ya go. I was agreeing with NROL4W based on it being something that would give you some more knowledge on the resistance front.
NROL sounds like it will be better for that and still applicable to women. We are all people.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
just my two cents - I think you'd get more out of reading NROL (original) and those programs than NROL4W - the text is more about the why of the movements than "its OK for women to work out hard" and you'd learn more from the various programs and their layout I think.
Get both. They are complimentary as far as I'm concerned.
I'm following NROLFW and really like it. I had to order via Amazon as I couldn't find it in any bookshops (or you could do an in-store order). I did see NROL in a couple of shops.
I'm following NROLFW and really like it. I had to order via Amazon as I couldn't find it in any bookshops (or you could do an in-store order). I did see NROL in a couple of shops.
Good luck in whatever you choose to do!
Hi!
I'll probably do it, or something close to it, actually. Its just a case of when. I've always planned on doing a bulk after I lose the weight I want anyway.
I love Amazon! I usually order something after I get my check every month! lol
Thought to have subscribed already but just commented in the other thread.
If you're not new to lifting, get on with the NROL I'd say. If lifting is new for you (it shouldn't ) start with NROL4W. I'm just owning NROL and never bothered with the other one, but if I were to become a PT I'd certainly buy the other one as well.
And just like Jane said.. (and I'm sure to have said in that other thread), make sure protein is the first thing that goes into your mouth (maybe not literally but plan-wise certainly) unless you're just having a fruit-only snack or doing a carb-up.
Thought to have subscribed already but just commented in the other thread.
If you're not new to lifting, get on with the NROL I'd say. If lifting is new for you (it shouldn't ) start with NROL4W. I'm just owning NROL and never bothered with the other one, but if I were to become a PT I'd certainly buy the other one as well.
And just like Jane said.. (and I'm sure to have said in that other thread), make sure protein is the first thing that goes into your mouth (maybe not literally but plan-wise certainly) unless you're just having a fruit-only snack or doing a carb-up.
I try to, it just means a lot more veg fiber to make up for carb fiber. Last time I did low carb (and it wasn't even low carb, I was just cycling the time of the day I had carbs to keep them low!) I had health-type problems.
I found a list once of the amount of fiber in foods, I'll have to find it again and play around with some figures.
Its not fair that fresh fruit and veg is just a lot more expensive than bread!
It's entirely fair because bread is stupidly cheap to make and somewhat less stupidly cheap to buy, while over half of the fruit & veggies spoil before they are sold.. so you're essentially paying for what gets spoilt.
solution: eat more frozen , canned & dried veggies/fruit.. those are very cheap in comparison.
BTW, I'm not eating low carb at all (close to 200g/day) yet get in 2g/kg BW as protein fairly easily.. just because starches get dropped and I'm getting nearly all carbs from veggies & fruit on rest days plus yummy stuff for refeeds.
It's entirely fair because bread is stupidly cheap to make and somewhat less stupidly cheap to buy, while over half of the fruit & veggies spoil before they are sold.. so you're essentially paying for what gets spoilt.
solution: eat more frozen , canned & dried veggies/fruit.. those are very cheap in comparison.
BTW, I'm not eating low carb at all (close to 200g/day) yet get in 2g/kg BW as protein fairly easily.. just because starches get dropped and I'm getting nearly all carbs from veggies & fruit on rest days plus yummy stuff for refeeds.
You're right about the fairness; it was sort of just a joke/whine anyway.
I should look into frozen veg for lunches actually. My husband refuses to eat anything but fresh though so I can't for dinner (yes, its annoying but he's lovely regardless ).
Also, you're right about the carbs too. I meant breads/cereals/etc., not carbs generally.
I got the notice in the mail today about my iodine treatment. I had my thyroid out due to cancer last June and I have to take a radioactive iodine pill to rid myself of any trace of thyroid tissue. Most people have it done shortly after the surgery. I was getting married and moving across the Atlantic Ocean. I didn't have time.
So, I have to take different medication for the next 2 weeks and then none for two weeks after that while I eat a low/no iodine diet. Thankfully its not a huge change from what I'm used to anymore. Last year it would have been harder. I just have to limit dairy A LOT, and eat fresh food. I'll probably make my own bread, if I have any. I'm not sure I'll be able to eat bran flakes or oatmeal for breakfast either. It'll be ok though, its only two weeks. Its the lack of energy I'm dreading most...
Then I take a pill on Tuesday, June 9th and sit there in isolation until Friday. Maybe that's when I'll read NROL, if I don't get to it sooner.
Anyway, today I did some weight training at lunch time and some more after work. Basically, every angle of my arm (plus a new one for triceps), plus squats and plank. Then I did something like 10 minutes on the elliptical because that's all the time I had left. Don't worry, I nearly killed myself.
I don't know if its the heartrate monitor on the machine or something up with me but my breathing didn't match up with my heartrate the way it normally does. I try to do my intervals up to 170 - 175 and then rest until I go back to 160. It seemed more difficult to get to 170 today and I had to rest until down to 155. And I only did three rather than four. Oh well, tomorrow's another day.
Food:
Calories 1568
Protein 87.3
Fiber 27.5
I was going to mix some protein powder with some water to get another 17 grams of protein but I just really don't feel like it. Maybe I'll add it to my coffee in the morning or something.
Oh yeah, I tried my protein cake today. Not bad if you're used to protein powder, just too many calories to eat all the time; but it did well as a nice pre-workout snack.
40 minutes on the elliptical yesterday. I'm not going to get a change to do anything today or tomorrow. Possibly a walk after I get home from work today, but maybe not. Saturday is my long workout anyway though.
Except, not really because we added Water chestnuts and bamboo shoots to our regular thai curry dish. It shouldn't be that big a difference though, I don't think.
That's much less than I thought... annoying ounces and all that's less than 50kcal/100g.
Regular chestnuts are 180kcal/100g.
Water chestnuts aren't in my food database (but they have all 1000001 cookies on sale in supermarkets )
First hit was the same as yours .. no go in nutritiondata.com which generally has allllll data and then.. http://www.calorieking.com/foods/cal...zNiZwYXI9.html
That's much less than I thought... annoying ounces and all that's less than 50kcal/100g.
Regular chestnuts are 180kcal/100g.
Water chestnuts aren't in my food database (but they have all 1000001 cookies on sale in supermarkets )
First hit was the same as yours .. no go in nutritiondata.com which generally has allllll data and then.. http://www.calorieking.com/foods/cal...zNiZwYXI9.html
gives them 97kcal/100g..
Oh, definitely not regular chestnuts, I would have known better than that.
Interesting though; 1 ounce can't be 10 calories and then 1.3 ounces 35 calories!
But anyway, even at 97 calories for 100 grams, I probably had 25 - 50 grams. And the same site gave bamboo shoots 19 calories for 100 grams and I probably had 25 - 50 calories of that.
Since you are American, you might also like the Cron-o-meter.. i wished I knew all those weird names.. especially cuts of meat are too hard for me to use.
There's 2 wonderful things about the Cron-o-meter apart from them having allll data from the USDA database:
- very exact breakdown of nutrients up to all micro-nutrients
- you can set targets whatever way you want = CPF ratio but also micronutrients
ETA, it also gives 50kcal/100g for canned water chestnuts, so your first source seems to be about right.. you can make it work for both grams, cups/oz as well as just pieces.
Since you are American, you might also like the Cron-o-meter.. i wished I knew all those weird names.. especially cuts of meat are too hard for me to use.
There's 2 wonderful things about the Cron-o-meter apart from them having allll data from the USDA database:
- very exact breakdown of nutrients up to all micro-nutrients
- you can set targets whatever way you want = CPF ratio but also micronutrients
ETA, it also gives 50kcal/100g for canned water chestnuts, so your first source seems to be about right.. you can make it work for both grams, cups/oz as well as just pieces.
Dailyplate has pretty much everything in their database. Including water chestnuts and brandname items.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Calling all butt-kickers and cheerleaders!
Thanks for the subscribe AND the recommendation. I should (and probably will now) check it out now. I'm not following anything really. I've just pulled a little from all over basically.
) start with NROL4W. I'm just owning NROL and never bothered with the other one, but if I were to become a PT I'd certainly buy the other one as well.
(but they have all 1000001 cookies on sale in supermarkets )
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