Hey! Ok, so, I'm pretty new to this site and so therefore new to a journal here! I am crossing over to this forum from Oxygen. I tried to keep up a journal in O2, but wasn't getting a lot of feedback so I quit after a while! Hopefully I will get more feedback here and I will try to visit some other journals as well!
Seeing as it is 4:00 am for me and I have to get up in a couple hours, I am going to make this short and sweet! I just bought Leigh's Fat Loss Troubleshoot package and I am hoping that her books combined w/Patrick Ward's e-book will help me to finally lose this weight! I am going to just post my "shallow" stats and a brief idea of my goal and tonight I will get a little more in depth! It will probably take me about a week or so to get the diet on since I have so much reading of Leigh's stuff to do!
Stats:
28 year old female
5'9"
170-175 lbs (I will weigh myself again in a couple hours for an exact number, but think 175!)
Goal: LOSE FAT!!!!!!
Ok, I am going to try the sleep thing again! Later tonight or this afternoon, I will post my past history and more detailed stats. I may even post before pics to REALLY motivate me to change! Visit often!
Wow! Ok, so long day and finally fell back asleep only to oversleep and not get up til 8. And I have to be at work at 8:40. So I didn't weigh or take measurements. I am pmsing so I will do measurments later, but I will weigh myself tomorrow and again on Friday. Friday will be my regular weigh in day. Didn't watch my food intake, but I did get to the gym. One step at a time, huh! Here's the workout.
Ok, so today was a long day! By the time I finally fell into a deep sleep, it was about 6 and I ended up oversleeping. So I didn't weigh or take measurements. And I didn't watch my food intake! Ugh! But I did make it to the gym so guess that's something and better than nothing. It was leg day to make up for not doing it yesterday and since Monday is also step class night, you can bet I won't do that again!
Front squat 55X6 65X6 75X6 85X6
Romanian deadlift 55x15 65x12
Forward lunge 12X6 15X5 15X5 15X5
I would have liked to save the deadlift for last and focus more on the lunges, but didn't want to lose the squat rack as it was busy at the gym and I was pressed for time! I feel my legs, so I guess I didn't go quite as light as I thought, which is good. Step after was about 35 minutes of cardio.
Tomorrow I hope to weigh and read more of FLTS and get an upper body workout in, maybe a little more cardio.
Oops! Didn't see the other post actually showed up! Oh well!
Last edited by lilygirl630 : 09-14-2009 at 09:11 PM.
Reason: See above!
Out of curiosity... why would you need a squat rack for a deadlift?
There really isn't anywhere else in the gym to do deadlifts w/the olympic bar. Especially at that time of day. Just too crowded and I like to have the mirror to check my form.
It comes in handy when loading and unloading the bar. Set up the catch-hooks facing you, just below where the bar would hang when locked-out. Place the bar on the hooks and load 135 or 225. Take bar from hooks and complete first set. After the first set I load from the ground. When finished, unload back to lower weight and set bar back on hooks...strip the rest. Strong pulling to you.
I also like using a rack and bar for dead lifts, but use dumbells rather than wait or alter the routine sequence when the gym's crowded.
Thanks! I will probably end up doing that next time. I have a weak grip, though, so it's easier for me to go heavier with the bar. I struggle with that as well, sometimes. I wasn't reallly thinking that night though. Been such an off week for me!
Weighed and measured Tuesday 9/15/09 a.m. before eating or showering.
173. 6 lbs
Chest at braline: 33 in
Waist and narrowest part: 33 1/2 in
Stomach 1 in below belly button: 37 1/2 in
Upper thigh: 25 in
Lower thigh: 17 in
Calf: 14 1/2 in
Butt 6 in below hip bone: 43 in
Arm: 13 in
I messed up on the incline press thinking I was doing less reps w/more sets. Whoops! That's why 10 then 12 reps. Oh well! No cardio tonight. Feeling so dead tired. Trying to get to bed earlier tonight so I can get rested up and hopefully get some in tomorrow!
My goals for the long term right now are to reach 155 lbs and get my stomach measurement down by at least 2 in. Once I hit one of those goals, I will re-evaluate and set more. I am breaking it down into 3 lb goals, though. That will keep me motivated for the short term. The only thing I have problems with is sticking with the diet after about 2-3 weeks. I have a past history with binging. I decided not to go to therapy for it and try to work it out myself. I am hoping to make it to January before I rethink that decision and see if I think I need professional help or not.
Well it sounds like you're serious enough alright. You may not be doing all that you can do ( i.e. diet ), but you're doing the best that you can do right now. I know for myself, if I go a couple of days of eating heavy carbs ( sweets, pasta, bread ), bio-physically my body will want more. This will sometimes last for two weeks or longer...hence, weight gain. I find that if I stick to the protein as best as I can, I can curtail this reaction and avoid the full-blown carb run. It's like keeping a pump from priming. I do slip though. But I recognize when it's happening and make small adjustments to keep from coming off the tracks. You may already know this, but I wanted to share me experience...you're not alone. Stay in the fight...and good luck.
Well it sounds like you're serious enough alright. You may not be doing all that you can do ( i.e. diet ), but you're doing the best that you can do right now. I know for myself, if I go a couple of days of eating heavy carbs ( sweets, pasta, bread ), bio-physically my body will want more. This will sometimes last for two weeks or longer...hence, weight gain. I find that if I stick to the protein as best as I can, I can curtail this reaction and avoid the full-blown carb run. It's like keeping a pump from priming. I do slip though. But I recognize when it's happening and make small adjustments to keep from coming off the tracks. You may already know this, but I wanted to share me experience...you're not alone. Stay in the fight...and good luck.
Thanks for sharing! I am working on the diet and trying to come up with a game plan for the next time I start slipping. I have gotten a few ideas from this site and I am walking around saying Leigh's quote to myself constantly "If you don't take charge and become the boss of your food, it will boss you."
I am considering doing Leigh's OPT starting Monday. My only problem is that the cals came out very low for me, and I am just not sure that I can make it through my day on those cals. I can deal with hunger, but I am scared that I will get to the shaky point. I was looking at her meal plan ideas and I may be able to get myself to the point where I am eating several smaller meals more often. I do enjoy sitting down and having a big meal and the feeling that comes from being full, but I think I am going to have to learn that I can only do that every once in a while. I am miserable with my body and what I see in the mirror, so it's either continue to be miserable and have my food now, or make some sacrifices now and be happy with what I see. I really am excited right now when I think about the results. Please, everyone, visit often as of Monday and help me to keep on truckin' through it!!!
Ok, so I have been thinking about it all day since my post and since last night, and I am just going to stick with a 500 cal deficit right now. That will put me at 1900 cals a day, rounded down from 1993. I am going to do a 40/30/30 split of carbs, protein and fat, so that means my macros will be:
1900 cals
190 g carbs
142 g protein
63 g fat
I want to try to stick with this for a month and see where I am at the end of the month. If I'm not losing or have stalled, then I will change the macros up. Whew! Now to go plan out my meals!
I want to try to stick with this for a month and see where I am at the end of the month. If I'm not losing or have stalled, then I will change the macros up. Whew! Now to go plan out my meals!
Sounds like a plan. I try to do that myself (work month to month) and not worry about the daily fluctuations. Good luck with it!
Ok, so I was pleasantly shocked (not surprised, shocked!) when I got on the scale this morning and saw that I am still weighing at 173.2 lbs. I didn't think twice about ANYTHING I ate this weekend, as I knew I was starting my diet today and just ATE. That is actually down from the last weigh-in. Not a full lb, so not really excited or anything, but I will take it! Ok, off to make my lunch before work. Power went out yesterday afternoon and took a long time to come back on, so I have nothing ready! Should be interesting how the day goes!
Quote:
Originally Posted by realcdn
Sounds like a plan. I try to do that myself (work month to month) and not worry about the daily fluctuations. Good luck with it!
Please feel free to tell me to butt out if you aren't looking for input.
Have you successfully lost fat on 1900 calories/day in the past? Personally, I can't lose much at that level. With caloric intake made up of mostly protein and fat, I've found I am not hungry at anywhere between 1100 and 1500 calories a day. Then again, everyone is really different.
Please feel free to tell me to butt out if you aren't looking for input.
Have you successfully lost fat on 1900 calories/day in the past? Personally, I can't lose much at that level. With caloric intake made up of mostly protein and fat, I've found I am not hungry at anywhere between 1100 and 1500 calories a day. Then again, everyone is really different.
Input welcome! I have lost a few lbs on that cal number before. I am afraid to go lower right now. I am going to the doctor tomorrow. I have been having issues w/my blood sugar. I don't know that I could stay at 1900 cals for a long time and still lose, but I am hoping to make it a month before I have to lower them. How tall are you? I am 5'8" and 1100 to 1500 would be difficult for me, I think partly cuz of my height but also I just don't diet well, and cutting down that low would cause me to quit fast.
Ok, so I believe I will be tracking cals etc on paper from now on! I am so over dailyplate. I just can't trust anything that's on it. Paper and pen will be the most accurate. Here are the meals for the day. No calorie counts per meal, just total
2 slices light wheat bread
2 slices turkey bacon
1 slice reduced fat american cheese
1 large egg
2 sec spray Pam w/olive oil
10 oz coffee w/3 tbsp creamer and 3 packs Splenda
7 oz chicken w/minced garlic and slightly less than 1 tbsp EVOO
1 cup broccoli
1 cup brussel sprouts
all thru day, water w/2 packs Crystal light
1 oz almonds
1 cupcake (coworkers bday! not reg item!)
4 cups lettuce
70 gms greek dressing
6 oz chicken w/less than 1/2 tbs EVOO and 1 tsp minced garlic
Not completely finished eating since that's not all my cals. Here is the count:
1455 cals
74 fat
99 carbs
108 protein
Not perfect, but better than fast food!!! I won't post meals everyday, but just felt I should today, since I didn't expect to do so well when I started out so off!
Input welcome! I have lost a few lbs on that cal number before. I am afraid to go lower right now. I am going to the doctor tomorrow. I have been having issues w/my blood sugar. I don't know that I could stay at 1900 cals for a long time and still lose, but I am hoping to make it a month before I have to lower them. How tall are you? I am 5'8" and 1100 to 1500 would be difficult for me, I think partly cuz of my height but also I just don't diet well, and cutting down that low would cause me to quit fast.
I'm 5'7", for what it's worth. We are all so different when it comes to what out bodies respond to. If 1900 works for you, by all means go with it!
Ok, so I went to the dr this morning and my blood sugar came out at 69, which he said was low. The low normal is 80. So he told me to eat smaller meals more frequently and stick w/healthy carbs, etc etc, I knew that already, just not the actual sugar levels. So, I kinda had a feeling that was coming, but good to have it confirmed. He really didn't have an answer to the increased thirst at night or why my hands are swelling then, either. That is definitely out of the ordinary. I am really really hoping that it's just cuz I made the change from sodas to more water and that my body just needs time to adjust. I have sort of tracked my sodium, on dailyplate, and it was only 1,000 mg over the recommended amount. I am thinking about tracking it now that my diet has cleaned up a little. I am not a salt person, and never add salt, so it is all sodium already in my food. And those days of higher sodium levels were on days when I ate a Lean Cuisine or Healthy Choice dinner for lunch, which is out of the norm. So, anyway! Now I really need to focus on smaller meals, more often. That will be hard, as I do like that full feeling after a bigger meal. Not overstuffed, just fulll and satisfied. Hopefully as I lose weight I will be more accepting of smaller meals on a regular basis and limit my bigger meals to once a week or every 2 weeks or whatever.
So, I am having trouble getting motivated to get to the gym! I love my workout routine, but after working all day, it's tough to get back out, especially when I am not meeting anyone to workout with. So, my new plan is to take my clothes to school and a snack and hit the gym before I get home. Which should really be pretty easy since the gym is on the way home! Looking for new chicken recipes, so if there are any low cal, super tasty ideas, let me know!
I'm 5'7", for what it's worth. We are all so different when it comes to what out bodies respond to. If 1900 works for you, by all means go with it!
After about 2 weeks of dieting, I will be in totally new dieting territory, i.e. I have never lasted that long sticking to a deficit. So it will be interesting to see how long I can stick with 1900 cals and still lose! I am amazed you can go that low and not have issues! Question: You said you eat mostly fats and proteins? How much fat do you get? I have been getting a lot the past 2 days, like 105 gms yesterday and 96 today. Eek! They are all from healthy fat sources tho, olive oil, nuts, pb. Not sure if I should worry about it or lower it.
Ok, so I haven't been working out all week, so I went to the gym last night and did both my upper and lower body workout, heavy days. WOW, I am sore today!
I wrote in my journal that the 55 felt light, but since I am sore today I am thinking it wasn't as light as I thought! Makes me feel good though. I am really in unknown territory, what with only having just begun upper/lower splits as compared to the PB splits I used to do and not having a workout partner. I used to be able to go heavier on the weights and not do as many reps, since I had a spotter, but now I am afraid to go too heavy without knowing how I can handle it. Better safe than sorry tho!
So far as diet goes, it goes slooooowly. The past few days have felt like torture having to watch so closely. I went to the store and bought some good foods to make for next week and I think that will help a lot! I will have to figure out how to add a little sweet treat everyday without it being too sugary or using up all my calories.
Got on the scale this morning. 171.4. Whoo hoo! I kinda expected it but still nice to see! Now, my goal is to not get back on that thing until next Friday! Scary, but think I can do it!
I've been thinking about starting a log, and so read yours this morning because it was shorter than the others . Congratulations on getting started, keeping up especially on the diet part, and losing some fat! We have similar stats and similar issues (need more calories, binge eating issues) so I'm looking forward to following your log. HAve a great weekend!
I wanna look hot!!
Visit often!
. Congratulations on getting started, keeping up especially on the diet part, and losing some fat! We have similar stats and similar issues (need more calories, binge eating issues) so I'm looking forward to following your log. HAve a great weekend!
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