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Getnfit's flab-reducing plan

getnfit06

getnfit06

New member
Well day 1 of my new eating and working out plan. I will do my best to do my best and log EVERYTHING. No matter what!
Starting weight= 116
starting measurements= "waist":32.5in
waist at bellybutton area: 36", "hip": 37.5in., "upper arm"about midway above elbow: 12 1/4 in., "upper thigh" largest area: 21 1/2 in. , "thigh above knee": 15in., "calves": 13 1/2 in.


Pre-breakfast cardio= 20 minute walk on treadmill at 13% incline. *pretty decent sweat*
meal 1: 1 scoop (Body Fortress) whey in water, 4 ice cubes, 1/2 fresh orange.
*feel hungry still after this and not too peppy*
 
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getnfit06 said:
Well day 1 of my new eating and working out plan. I will do my best to do my best and log EVERYTHING. No matter what!

Pre-breakfast cardio= 20 minute walk on treadmill at 13% incline. *pretty decent sweat*
meal 1: 1 scoop (Body Fortress) whey in water, 4 ice cubes, 1/2 fresh orange.
*feel hungry still after this and not too peppy*
Click to expand...

You are missing a slow burning comp carb and some fat.

FAT IS NOT EVIL!!!

Remember, the word diet means what you are eating - and NOT food deprivation.

Add 1/2 C of oatmeal and a tbsp of peanut butter. I guarantee you will feel better.
 
So fats+ carbs= okay?
I forgot to get oatmeal yesterday darnit. I normally have it with fruit ie; 1/4 blueberries, or frozen cherries *yummo*

meal2: 1 can waterpacked tuna, 1 tsp reg.mayo(all i had)mustard, 1 boiled egg, 4-5 triscuits, slices of cucumber, couple radishes. diet soda

I'm sorta following the "body for life" book cuz it seems like the eating is like what was suggested to me here.
BUt I noticed in it, if you do cardio one day you don't weight train. I'm thinking I should do something else today beside the treadmill walking this am. ?????
Someone got a suggestion for me as far as weights today?
Oh, I have an adjustable bench, and various dbs (10lbs, 7.5, 5's, and 4's)
 
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meal 3: 1/2 c. reg. cott. cheese, 5-6 strawberries., couple baby carrots.
Bottle water

meal 4: 1 whole egg + 2 whites, 2 strip bacon, 1c. broc and cauliflower(steamed) with a tiny amt. of butter. diet soda
I know the bacon was prolly not the best choice but it's hard for me to eat eggs with no meat.

Decided to do some upper body work with what I have available.
Pushups(girly) 3 set of 15
bench press w/ my 10 lb dbs. 3x15
chest flyes w/ lighter dbs *(say 7.5 lbs on them, wierd)* 3x15
bent over one arm rows 3x15 10lb dbs
I need something else to hit my back i think.
50 reverse situps, 3x15 crunches
Meal 5: protein shake w/1/2 tbs. or so of s/f banan pudding powder.
Total: 1015
Fat: 35 319 33%
Sat: 11 98 10%
Poly: 7 66 7%
Mono: 10 87 9%
Carbs: 47 140 14%
Fiber: 11 0 0%
Protein: 129 515 53%
Alcohol: 0 0 0%
I feel realllly hungry, but it's midnight and I can't really think of anything to eat quick this late and i'm pretty sure i'm not supposed to have fat after working out, right?
So I will chug some water and hit the sack.
COmments or thoughts???
 
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I don't see any slow burning complex carbohydrates = yams, brown rice, oatmeal.

What is up w/that?

Tatyana is the queen when it comes to variety of diet. She posted up an EXCELLENT read about "myths" of bodybuilding, etc. I have to say that after skimmin through it the other day I felt kinda like a dinosaur. :worried:
 
I will check that read out :)
I just picked up some oatmeal this afternoon after work. So I will be eating that in the am. :P

Had to work today so no am workout.
m1: protein shake with 2 strawberries and 1/4 c. cott. cheese (reg.)
m2: 15 almonds
m3: 3/4 can tuna (a 6 oz can) dab of mayo, mustard. 6 triscuits.
m4: 1 granny smith apple, 1 tbs anpb

***please let me know what you think of my food choices, times, amts. etc***
 
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WOO HOO, you have started a food diary. :)

Seriously, this is one of the biggest hurdles for people, to actually take a look at what they are ACTUALLY EATING


First thing, I think you are not eating enough. I know that sounds odd, cause as Kini said, most women think of 'dieting' as deprivation.


Do you think the amount of calories/food you are now eating has dropped significantly?

I know you have started, but I always find when I am starting a comp diet, I go through a week to three weeks of 'phase one', or adapting to the foods I will be eating, slowly getting rid of the foods I know I shouldn't be eating when I am dieting.

So basic calorie stuff. This is the easiest way (although not the most accurate) way of figuring out how many calories you need every day.

All of this information is on this thread

http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html

The "quick" method (based on total bodyweight)
A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.

Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance (TDEE) = 15 - 16 calories per lb. of bodyweight

For you, this is 1508 kcals/day.

There is another formula you may want to work out yourself, a bit more complicated, but a bit more accurate.

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

To figure out your weight in kilos, divide your weight in pounds by 2.2, so 52.7 kg.

12 inches is 30 cm and here is a conversion site as well for your height
http://www.convertunits.com/from/feet/to/cm

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.


To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job

Lightly active BMR x 1.375 light exercise/sports 1-3 days/week

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

Very active BMR x 1.725 hard exercise/sports 6-7 days/week

Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight/fat, obviously, you do need to burn more calories than you need!!

So, take about 10-20 % off of your total calorie requirements, but DON"T DROP them BELOW your BASAL METABOLIC RATE for any length of time.


I always like to think of learning how to feed yourself properly as a process, it is a transition, it is not going to happen overnight, in a week or even in a month.

It does take time, but the benefits are AWESOME.

One thing I would recommend is that you try having a breakfast that is either:

Old fashioned rolled oats -40-50 g (so sorry, I weigh everything and my scales are metric)

with 20-40 g (one to two scoops) of whey protein

It is great mixed in, choco oats or vanilla oats are great, and you can add in sunflower seeds, pumpkin seeds, dried or fresh fruit, natural yogurt or milk.

OR do the same thing with shredded wheat. Read the ingredients carefully, in the UK this is one of the only breakfast cereals that is not full of sugar and salt.


I would also recommend you start reading the ingredients on EVERYTHING.

I was just in the US, and there are SO many food choices it really is mind boggling, but here is what you want to avoid in the ingredients list


-dextrose, glucose, invert glucose, fructose

-if it says modified anything especially fats

-trans fats and hydrogenated fats

-anything that sounds like a chemical compound that you don't really know what it is (with the exeception of a few artificial sweetners, sugar is a killer to ditch)

-evaporated cane juice, sounds all healthy and great, it is just sugar and it is in so many happy 'healthy' hippy food in the US. VERY TRICKY

That means your triscuits are OUT.

If you have a thing for something crunchy, cause there is often cravings for textures as much as tastes, get rice cakes.

I am not sure if you have them in the US, but Ryvitas, which are like rye or other whole grain flat breads.

Hot air popcorn is also a great substitute.

TONNES of veggies are one of the best things to eat. I am a steamed veggie FREAK, I go through at least one brocolli and one cauliflower every two days, plus other veggies.

This is my other big diet trick. Women often have a thing for chocolate.

I have cocoa powder/cacoa nibs as a major part of my diet. Pure cocoa is actually a fantastic food

-full of anti-oxidants
-some supp companies have isolated one of it's components, breobromine or something like that and are promoting it as a fat burner
-great for creating the serotonin effect (chilled out and in love feeling)
-increases your insulin sensitivity
-thought also to prevent certain types of cancers
 
I like to eat oats with frozen blueberries or I also frozen dark cherries and they are both good in the oatmeal along with some splenda and cinnamon. I will start that in the am, since I just bought my oats today. The ones I had had expired :worried:
I have tried the protein powder in my oatmeal and i hated it. I may just be the kind I buy but I couldn't make myself eat it.
Popcorn? I figured this was too starchy and out of the question. However I don't think I could enjoy it without all the butter lol.
I will check into the rice cakes, I thought they were high on the glycemic index and that was a no no. What is the best kind to get?
As far as triscuits, that's a shocker. I thought they were totally fine to eat :( I'm disappointed. They are yummy with my tuna salad.
Ingredients are : Whole wheat, soybean oil, salt, mono-and diglycerides. Which ingredient is the one I need to avoid, for future reference??? I am a definite novice, but I thought that ingredient list looked clean. :(

Ok tonights supper i'm probably gonna get scolded for. But first let me explain. No, I didn't pre-plan and I feel absolutely hideous today (period, throbbing vericose veins, crams, etc.) so I didn't feel like making a separate meal for me tonight. I was making Cheeseburger macaroni hamburger helper and just some green beans for the kids and that is what I ate.
Ok, let me have it ! :rolleyes: tell me all the reasons why I shouldn't eat it. I'm guessing too carby and other reasons. :evil:

m5: 1 c. cheeseburger mac.*(ham.helper) made with ground round., 1 c. green beans with tiny bit of butter.
diet coke, bottle h20
 
It's the mono and di-glyceride thing, those are modified fats.

This is the deal with fats.

We need fat, there is nothing wrong with fat or even saturated fat (for example animal fat, butter etc). We need them to make things like our sex hormones.

However, modified fats are showing up as one of the major culprits in insulin resistance.

Insulin is not a baddie either, our bodies release it about every 20 min if we eat or not. We just release more of it when we eat, and it is not just carbs that will have higher levels of it in the blood stream.

Insulin is an anabolic hormone of nutrient storage.

It stores glucose as glycogen in the liver and muscle (our bodies convert a lot of food we eat to glucose and shuttle it through the central pathway of metabolism, glycolysis).

It puts amino acids into muscle (good for muscle growth), and it stores triglycerides as fat.

A lot of this 'putting nutrients in' is dependant on the transporters being able to get through the cellular membranes (there is a phospholipid membrane around every cell in your body). The composition of the membrane, which is mostly lipids/fats, is dependent on the fats you eat in your diet.

When you have a lot of the new, modern, 'modified' fats that so many processed foods have, and especially in combination with simple sugars, the membranes get 'stiff' and the transporters can't work as well.

For some reason, this is more of an issue with muscle tissue, so if the nutrients don't go into muscle, they usually end up as fat.

This is another reason why building muscle is so important. When you have a body composition that is a great ratio of muscle to fat, more of what you eat goes to feeding the muscle.

It does take A LOT of calories, about four times the amount that fat requires.

Let me know if this makes sense to you.

Really, I like to call a healthy diet a 'caveman diet' because with few exceptions, if man made/modified it, don't eat it.
 
I understand some of it, but my hard head can't comprehend a lot of it, so i feel "in the dark" alot.
So, how bad was my last meal?
 
getnfit06 said:
I understand some of it, but my hard head can't comprehend a lot of it, so i feel "in the dark" alot.
So, how bad was my last meal?
Click to expand...

I would love for you to stop thinking of food as good and bad.

Food is food, it is fuel. Different foods have a different effect on your body, your mood, your emotions, how you look.

You will start to notice how great you feel when you eat more whole natural foods as you get into it.

Hamburger, cheese, green beans, all natural.

I am not exactly sure what hamburger helper is, but it sounds sort of chemically.


This is one of the other things I think of with diet.

The poison is all in the dosage.

Eating a bit of junk food every now, cool.

Eating it every day, not so cool.
 
Thank you bluebird. I very much want lots of input from the great people here :D

before bed: 1/2 c. cottage cheese 4-5 strawberries.
 
Good morning! I have a cold this morning :worried: and feel icky.

25 min. on treadmill walking at 13%incline. I am going to increase my time every or every other time.

m1: 3 eggs scrambed in pam(1 yolk), 1/2 c. old fash. oatmeal made with water, 5 dark cherries, 1 splenda pkt., cinnamon.
bottle h20
 
Food looks good - don't go nuts with the cardio too soon in or else you will end up chasing your tail when it comes to burning fat but trying to gain/muscle mass.

3 times per week at 20 minutes a clip is more than enough to start off with. You only slowly increase cardio once your diet is PERFECT and you have ceased to make gains.
 
not really sure what I should be doing each day as far as exercise.
I figure I should be lifting some weights to help get some fat off and build some muscle, since i have none. :(
But I need some kind of plan. What? WHen? and HOW many?
lol
 
do just the opposite throw some oatmeal in the blender with your protien drink...
it will be chopped up not really even noticed . It actually adds a nice texture to the drink.
 
I will try that sometime. I really love oatmeal and enjoy it..

m4: grilled chicken breast, 1 small (2-3 oz) potato w/ 1 tsp butter, 1/2 c. spinach, 4-5 strawberries. bottle water

did a little lower body work tonight.
dbell(2 @10lb ea)squats 3/15
Lunges 3/12 these were challenging for me. (used 10lb dbs again)
deadlifts(same dbs) 3/15
plie squats 3/12 challenging (same dbs)
*ok so i'm not sure if I should've done more exercises or if this was good enough. I definitley felt it, and I DO NOT want to feel like I did a few weeks ago, i overdid it and could hardly walk, use toiliet or function for like 5 days or more. UGH! I want to feel some soreness for not debilitating soreness. LOL
So if anyone thinks I should've done more diff. exercises, lemme know.
Afterwards I had a protein shake with 3 strawberries and a little s/f banana pudding powder mix. I hope this is legal because it allows me to change up my shake flavor and straw/banana is YUMMY!!
 
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One thing i've noticed is that it seems like i'm eating quite a bit and stillhaving low cals, which amazes me.

m2: went out to pizza king for lunch..so a little off plan.
Had some pizza, n breadsticks.
 
getnfit06 said:
One thing i've noticed is that it seems like i'm eating quite a bit and stillhaving low cals, which amazes me.

m2: went out to pizza king for lunch..so a little off plan.
Had some pizza, n breadsticks.
Click to expand...

Check my thread about having to go off your diet.

When I was in NYC, it was almost impossible to stick to my diet, but remember, a lot of it is calories in and calories out.

A few slices of pizza are not going to break your diet, but if you keep eating a lot more than you would usually, that is the problem.

And it wouldn't make any difference if it was 'healthy' food or not.

Trust me on that one, I have gotten chubby eating really healthy :)

I think that you FEEL better not eating a lot of processed foods, just remember that the whole thing is like a learning process, it's not going to happen over night.
 
ate a couple of reheated pieces of pizza for dinner. To make matters worse had choc.chip cookies too. :(
Back on plan tomorrow. WIll consider this a cheat day, and move ahead.
 
I ask that you don't make yourself wrong about it.

Everyone has got habits and emotions tied up with food.

Just look at what sort of things you had going on when you ate food that after, you didn't really want to eat.

It will be that way for awhile until you set up new habits and a new way you feel about food.

If it was EASY, then everyone would look fit and fantastic.

It does take something, and you are making the effort.

:)
 
You know I don't think I had anything going on, i wanted some cookies and i ate them. BUT, i ate more than i shouldn've and wanted to.

Walked on treadmill (13%incline) 25 min.=1 mile

3 eggs scrambled(1 yolk), 1/2 c. dry oats made w/ water. 3 strawberries, bottle h20
I 'm starting to look more forward to the working out than at first. :qt:
Tatyana, Thanks so very much for looking in on me and adding your thoughts. I appreciate it more than you know :)
I would love some ideas on my lifting. I know i'm only using small dbs right now but I know it's the way I need to start. and it feels right for me because i'm worn out after and sore for a few days too. I just am not sure what exercises and how many reps, etc. How many exercise per muscle group .??
 
Tatyana said:
Check my thread about having to go off your diet.

When I was in NYC, it was almost impossible to stick to my diet, but remember, a lot of it is calories in and calories out.

A few slices of pizza are not going to break your diet, but if you keep eating a lot more than you would usually, that is the problem.

And it wouldn't make any difference if it was 'healthy' food or not.

Trust me on that one, I have gotten chubby eating really healthy :)

I think that you FEEL better not eating a lot of processed foods, just remember that the whole thing is like a learning process, it's not going to happen over night.
Click to expand...


I can attest to that. :)

The bottom line is; when it comes to fat loss, our bodies don't react immediately to what we eat. It's the overall consumption of calories versus the expenditure of calories over time. So what you're doing now may not yield a visable effect until next week, or even next month.

It's an interesting experiment and one which most definitely a learning process. (And one both Tat and I have engaged in). It took me a long time to realize the diet theories I've written about and I got a lot of flack for it, but it became obvious what worked and what didn't. And I think most of those who have followed my plans will concur. You can eat pastrami sandwiches and chocolate chip cookies and lose weight if you utilize the calories. People think of certain foods as "bad" (like pizza) but that's not really true. 100 calories of butter is no different from 100 calories of rice cakes. (The butter is actually better, but that's another discussion). The body simply perceives it all as fuel units. You use it, or you store it. Keep that in mind and you'll stay on track.

You know when you're over eating or under training. The key is to put the macronutrient ration in favor of protein for muscle building purposes and after that, it's all about calories and training. Sure, there is also insulin secretion and catabolism and such, but these factors are less significant that many of the so called experts make them out to be. You don't need a personal coach to tell you it isn't a good idea to eat Fruit Loops and cupcakes. Diet is simple. People make it out to be difficult because it's something that is a long term process. Stay on course and the results are obvious. One way or the other.
 
Thanks NM :)
That totally makes sense. I am having to try to change my thinking about food.

m2: grilled chicken breast, with small salad (greens, tomatoes, couple pinches cheese, lite ranch .
m3: 1/2 c. cottage cheese, 4-5 strawberries.
m4: not very hungry... 1 small chicken fillet (tyson frozen with some breading over breast meat) about a handful of baked french fries. (just ate what everyone else ate) not the best choice.
 
getnfit06 said:
Thanks NM :)
That totally makes sense. I am having to try to change my thinking about food.

m2: grilled chicken breast, with small salad (greens, tomatoes, couple pinches cheese, lite ranch .
m3: 1/2 c. cottage cheese, 4-5 strawberries.
m4: not very hungry... 1 small chicken fillet (tyson frozen with some breading over breast meat) about a handful of baked french fries. (just ate what everyone else ate) not the best choice.
Click to expand...

Nelson is one clever cookie, he has been at the whole BBing thing for about 25 years now, and I have learned loads from him.

I love all the complicated science and detail, and I like to bounce things off him as he does have me look at the practical, big picture again.

So don't sweat the little details in each meal, start looking at the bigger overall picture, you are making changes to your lifestyle.
 
I feel very fortunate to have some great people here looking over my daily progress :heart:

my weight this am=112.5 that's awesome :)

m1: protein shake (1 scoopwhey, 3 strawberries,h20)
just finishing this up and may have some oatmeal too, feel sorta hungry :p
 
m2: 1 c. brown rice w/ 1 can chicken, few canned mushrooms
m3: made fish but it was not good, sooo 1 hot dog(no bun) :worried: , palm sized idaho potato w/ butter and 1/2 tbs or so of sour cream.
m4: granny smith apple w/ anpb , about 1-2 tbs.
worked bis, tris, shoulders.
m5: whey shake w/ 1-1/2 scoops whey, about 1-2 tsp s/f f/f choc.pudding powder, water. Used extra whey to help make up for sucky dinner. :) lol
 
Cool, sounds like you are getting into a pattern.

After training the shake is essential, but then you also need another meal.

I am sure that what you want is too look good, and that is going to be about building muscle, which may mean that your weight may go up, but you will look a lot better.

I know a lot of this is new to you, and it is a lot to take in, but the idea is not to lose WEIGHT, but to lose bodyfat.

Dieting to lose 'WEIGHT' is a lose-lose situation, people who do this end up losing muscle and in the long term, putting on more weight after they come off their diets.

People who put on muscle and focus on keeping the bodyfat low end up looking fabulous and fit, and it is far easier to maintain a healthy, lean physique.
 
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Well I hope that loss was fat :)

m1: 2 eggs(1 yolk), 1/2 c. oats(same as usual)
water
m2: 14 almonds
m3: can chicken, 1 c. brown rice, diet coke
m4: peanut and sunflower seed bar *yummy*
m5: low carb hi fiber tortilla with salmon and mozzerella(maybe 1/4 c.) brocolli n cauliflower *cooked* with a little butter, diet soda...(out of bottled h20 :( )

Did some glute exercises tonight. "lying straight leg glute press" basically laid belly down and raised legs feet apart up. 3/20
"stability ball leg lunge" 3/12 ea. leg
squats 6/12 w/2 10 lb dbs.
had a glass of water during :)
 
greatjobee.gif
 
getnfit06 said:
Well I hope that loss was fat :)

m1: 2 eggs(1 yolk), 1/2 c. oats(same as usual)
water
m2: 14 almonds
m3: can chicken, 1 c. brown rice, diet coke
m4: peanut and sunflower seed bar *yummy*
m5: low carb hi fiber tortilla with salmon and mozzerella(maybe 1/4 c.) brocolli n cauliflower *cooked* with a little butter, diet soda...(out of bottled h20 :( )

Did some glute exercises tonight. "lying straight leg glute press" basically laid belly down and raised legs feet apart up. 3/20
"stability ball leg lunge" 3/12 ea. leg
squats 6/12 w/2 10 lb dbs.
had a glass of water during :)
Click to expand...

There are ways to track it, there are cheap and easy to use calipers called accumeasure.


That way you have a better idea rather than hoping

:)
 
Or you could take digital pictures and use a tape measure.

Trust me when I tell you that these are far more accurate indicators of progress than most any other method, better still YOU DONT NEED ANY SPECIAL TRAINING or KNOW HOW about how to use them! :)
 
Hey, it sounds like you're getting into this new lifestyle-- FANTASTIC!


Personally, I'd focus on your new eating habbits and training for a bit before I started doing any measuring of anything. I see so many who become defeated if those "number's" are NOT what they THINK they should be. Give it another few weeks. Just my 2 cents.

Keep up the great work!
 
Howdy !!
Yesterday was extremely busy and I didn't get to log my eating. But it was not an exceptional day :(
Everything was good until dinner and I was out and unable to do anything but get fast food. I could've got a salad at mcd's and I wish I had of after the fact, but they take longer to eat and I had a hair appt so I got a fish sandwich and fries. UGH!!! You know at first the fries tasted so good *( i appologize if this brings on craving for anyone)* and the fish, cuz i was very hungry, but I couldn't eat all the fries, which excited me, but I felt cruddy all evening. I ended up also later eating a small bowl of frosted flakes which was also a idiotic idea. I am going to NOT beat myself up because i learned something that I hopefully won't forget anytime soon...FAST FOOD MAKES YOU FEEL LIKE CRAP!! Ok, onto today :artist:
m1: protein shake, no fruit. 1/2 c. oatmeal the usual but not fruit today.
m2:mcdonalds grilled chicken salad. (boss wanted to buy my lunch for my birthday tomorrow and i won't be working tomorrow) So i chose salad :qt:
m3: salmon quesadilla *(same as before)*
diet soda.

Going to up the water intake today, finally made it to the store and got some bottled water :heart:
** I am concerned about this weekend though :worried: It is my 40th birthday tomorrow and I know there is going to be food eaten that is not , how should i phrase it..."CLEAN!"
I know my hubby took the day off and is getting a new corvette :heart: (from a friend that owns a dealership)just for the day to take me out to eat. I figure we'll go to Red Lobster...cuz it's awesome. Now I know I will eat the biscuits and I know I will get my favorite dish "jumbo coconut shrimp" God help me, i can't resist. :rolleyes:
Then, my sis is fixing dinner for all of us and my bday dessert. I know she is making Beef and noodles and mashed potatoes and green beans. Not sure of the dessert but maybe cheesecake or something of that nature.
Any suggestions , beside my stapling my mouth shut....would be appreciated. And yes I know You only turn 40 once and once is enuff for me :evil: but I don't want to be fat and forty.........egads!
 
Well let me be the first to say.....

birthday.jpg



And don't worry about the slipups, the important thing is you've seemed to already develop a distaste for the fast foods, so that's a good result from eating clean.

Good going today and have a great b-day tommorrow, girlie!
 
GOod MOrning! :)

I had a great birthday, thanks ladies for the bday wishes!

This am:
walked 25 min(1 mi) on treadmill (13% incline)
M1: whey shake w/ orange, 1/2 c. oats w/ 1splenda
 
Happy Birthday My Dear! I turned 40 last year and though it sucks getting old (LOL) that doesn't mean that you have to get or remain out of shape and out of control! You have already conquered the first step = fixing what was just *this much off* with your approach to fitness and every day life.

THAT IS HUGE!

Now keep on kicking yer own butt. Remember it isn't the final destination (once you get your ducks in a row you will like where you end up regardless... trust me on that one) it is ALL ABOUT THE JOURNEY!!! :heart:
 
Hello all :D I sorta disappeared there.
I am having a real struggle with eating, more than i have ever in my life. Not sure why I keep letting myself down.
I have to keep trying as embarassing as it is, failing, restarting, etc. etc........... But I look the worst I have in a long time and feel so outta control. I don't want to be a fat wife or fat mommy.

Got up this am walked for 20 min. on the treadmill (at 13%) incline. Got a good sweat... just wish I didn't have to walk on that incline everytime :evil: !

m1: protein shake with (one scoop whey, 1/2 orange, water)
1/3 c. dry old fashioned oats, w/2/3 c. water, 1 pkt. splenda, cinnamon
 
It's going to be like that, start, stop, one step back, two steps back, one baby step forward.

Changing eating habits and getting into a regular exercise program is seriously tough.

The whole idea of it is simple, but actually doing it is TOUGH.

I think one of the MAJOR reasons people fail is that they think they can change things overnight.

It doesn't work that way, it is a whole drawn out process, sort of like a rollercoaster ride.

Might as well start enjoying the ride :)

Just notice what sort of negative things you tell yourself, what excuses you make to yourself, all of that, and notice when it comes up again.
 
getnfit06 said:
Hello all :D I sorta disappeared there.
I am having a real struggle with eating, more than i have ever in my life. Not sure why I keep letting myself down.
I have to keep trying as embarassing as it is, failing, restarting, etc. etc........... But I look the worst I have in a long time and feel so outta control. I don't want to be a fat wife or fat mommy.

Got up this am walked for 20 min. on the treadmill (at 13%) incline. Got a good sweat... just wish I didn't have to walk on that incline everytime :evil: !

m1: protein shake with (one scoop whey, 1/2 orange, water)
1/3 c. dry old fashioned oats, w/2/3 c. water, 1 pkt. splenda, cinnamon
Click to expand...


True, it wont happen over night. It took me two years to get it right (doesn't mean it will take you that long)However, remember, the longer you stay off, it will be harder to come back on. Especially sugar and fats, which is highly addictive. If I have any kind of sweets for one day, I can get myself back on track, but if I eat it three or four days in a row, I have a difficult time getting back. And I don't eat junk, but I love dates (loaded with sugar).

Keep up the good work, you're doing great!
 
Happy Belated B-Day.

You have some wonderful advice up in here about falling off the horse and getting back up on. Forgive yourself and ride on lady...:)
 
So, you've hit a lil bump in the road?

You reallllly need to learn to forgive and forget about yesterday and start anew TODAY. Don't give up.
 
getnfit06 said:
Still here, but hating myself :(
About ready to put on cement shoes and jump in the river!
Click to expand...

Stick to your diet and routine. The difference between success and failure might just be feeling bad for yourself and cheating.
Use the bump in the road as an opportunity to take control of your body and mind. You CAN do it. In the end YOU decide if you do it or not.
DO IT! DO IT!
 
slat1 said:
Stick to your diet and routine. The difference between success and failure might just be feeling bad for yourself and cheating.
Use the bump in the road as an opportunity to take control of your body and mind. You CAN do it. In the end YOU decide if you do it or not.
DO IT! DO IT!
Click to expand...

Don't give up!! we all go through that, you just have to pick yourself up and do it again. I always tell people; discipline doesn't mean getting up at 5am to work out, rain or shine or giving up the foods we love easy. It means, sometimes I don't want to get up because I'm tired, but do; or sometimes I want that extra something, but wont have it because I've made this choice to be healthy. In other words, don't give up, it's normal what you're going through. Just get up and do it again.
I hope we hear from you..
 
thandie said:
Don't give up!! we all go through that, you just have to pick yourself up and do it again. I always tell people; discipline doesn't mean getting up at 5am to work out, rain or shine or giving up the foods we love easy. It means, sometimes I don't want to get up because I'm tired, but do; or sometimes I want that extra something, but wont have it because I've made this choice to be healthy. In other words, don't give up, it's normal what you're going through. Just get up and do it again.
I hope we hear from you..
Click to expand...


it can be tough, but, ultimately it really is a matter of pushing forward... best of luck...
 
getnfit06 said:
Still here, but hating myself :(
About ready to put on cement shoes and jump in the river!
Click to expand...

You have to learn to put this all into perspective, one day, one meal, one workout at a time. In the grand scheme of things what is important is to remain consistent and *all of the sudden* one day you realize that it is no longer about "getting into a dress for an occasion" but about A LIFE CHANGE. <--- that don't happen overnight.

Every single one of us has been there. So trust us when we tell you that what you are feeling is normal.

Feel the feelings. Deal with them and say, "OK now what do I do to keep moving ahead?"

And do just that... one meal, one workout, one day at a time. :heart:
 
BIKINIMOM said:
Every single one of us has been there. So trust us when we tell you that what you are feeling is normal.

Feel the feelings. Deal with them and say, "OK now what do I do to keep moving ahead?"
Click to expand...


This is, of course, some of the best advice I've seen - not just about this, but about getting through life in general
 
I can't recall where I heard this phrase, but I loved it: " Don't allow a dietary fender bender turn into a 200-car Autobahn pileup." I think we all can relate to this phrase while learning to "drive" to a healthier lifestyle.

:)
 
vixensghost said:
I can't recall where I heard this phrase, but I loved it: " Don't allow a dietary fender bender turn into a 200-car Autobahn pileup." I think we all can relate to this phrase while learning to "drive" to a healthier lifestyle.

:)
Click to expand...

That is a great quote
 
Hello, I'm still alive :D
Eating healthy has been such a freakin battle for me.
I have put on some weight and it is coming on rather easily i'll tell you.
I may get some blood work done to see if i'm hypothyroid because i'm having some syptoms of that and if not than who knows.
Todays foods looked like this: breakf: 2 sm.slice bacon, 2 eggs, coffee lunch: grilled chkn bacon ranch salad, diet soda *mcdonalds* dinner: med. baked potato w/ taco seasoned gr. beef (about 1/2 c. maybe tad more) cheese, 1 tbs sour cream, tomatoes) water.... and i just had a cup of coffee.
I like low carb because I feel better on it (ie: my gut is less bloated, headaches subside and hunger decreases) but it is tough to stick to as it is restrictive.
 
Welcome back hun :)

Low carb can be great, however I don't think Atkins is great.

Have you got a carb up/re-feed planned?

It needs this as low carbs do slow the thyroid.

You may want to look at

Mario DePasqueli (sp) the Anabolic diet

Rob Fagin Natural Hormonal Enhancement

Lyle MacDonald The Ultimate Diet 2.O or the Ketogenic diet
 
:confused: well um, no i haven't planned a carb up or refeed. I will google the info you gave me though.
What do you dislike about atkins?

Thanks for the warm welcome :D !!!

Cheryl:qt:
 
Ahhhhhhhh the prodigal daughter returns! Glad to see you back.

May I ask your age? I don't think I saw that.

You mention that you feel better on low carb, less bloat, etc but I am looking at what you ate and that whole McDonald's Taco thing would send me straight to the couch with pain no doubt. Why did you not opt for a salad with chicken or some such? I mean, McDonald's salads blow chunks (as far as epicure is concerned) but they will not sit so heavily in your stomach as the meal that you consumed.

Eating low carb should not be a chore. I mean, I eat like that most oft but if I know I am going to hit the gym for a heavy leg workout or hour long session in the pool, I have no issue carbing up with some pasta (not main portion of meal, but I rarely eat any) and/or bread etc... just try to eat cleaner, less processed. When you hit the fast food chains goodness only knows what was done to that food, all the chemicals, additives.

blech
 
I agree! Anyone would gain weight with your diet. I know! eating healthy is very difficult, but only initially..
 
haha bikinimom :FRlol: I am 40 years old:worried: unfortunately.
Well the mcdonalds thing was just a salad with grilled chicken on it. lol
I made myself a potato last night and put the seasoned (taco) ground beef on my potato instead of using the shells that the fam used. I know think I will avoid potatoes though. Normally I would've put that beef on a bowl of lettuce but since I already had a bowl of lettuce for lunch, yeahhhhhh. Not a big fan. LOL
I wondering about eating very low carb (atkins like) and having a day ea. wk that i don't. My fear is that I know me and when I get off plan I stay off plan. :P
Thoughts??
 
getnfit06 said:
haha bikinimom :FRlol: I am 40 years old:worried: unfortunately.
Well the mcdonalds thing was just a salad with grilled chicken on it. lol
I made myself a potato last night and put the seasoned (taco) ground beef on my potato instead of using the shells that the fam used. I know think I will avoid potatoes though. Normally I would've put that beef on a bowl of lettuce but since I already had a bowl of lettuce for lunch, yeahhhhhh. Not a big fan. LOL
I wondering about eating very low carb (atkins like) and having a day ea. wk that i don't. My fear is that I know me and when I get off plan I stay off plan. :P
Thoughts??
Click to expand...

You might want to check out my thread on perimental pause and Thandie's thread... I just turned 41 and with all the subtle hormonal changes (that I didn't really realize were going on at first) I was about to *just accept* that "I am not young anymore."

... and then there was Thandie. :) and I decided that I want to be her when I grow up. :lmao:

Atkins IMHO is short term quick fix and no way to live for anyone. And also Atkins does NOT = low carb (IMHO) it is more akin to NO CARB and as stated, I feel NO WAY TO LIVE.

Have you simply tried to eliminate slow burning comp carbs after 4PM?
 
read the thread about perimental pause, is there also a seperate thread from thandie, if so i didn't find it.
That is interesting and I may need to get checked out. Gosh i hate blood work and I need to pay down my bill from early summer b4 i chalk up more. lol
(Had mammogram and ultrasound done. anywhoo, my periods are absolutely hideous. So heavy, the other night i was awake most of the night because I could feel blood pouring out like a faucet. *kinda freaky*
I bought some Dhea at the store, because I had read that it helps with a lot of things..now i'm wondering if it is ok to take. But i'm desperate.lol
No i have not tried stopping complex carbs after 4. Um, been eating what i want for a while and just started trying to cut carbs out this week.
I need a plan, a plan that will work and work fast. I have been realllly depressed.
Oh, and another thing i've noticed is besides my weight coming on really fast, my upper arms have gotten faaaatttt...gosh i hate them and i have love handles now too, i had a belly before but now it goes all the freakin way around. EGADS!
 
getnfit06 said:
read the thread about perimental pause, is there also a seperate thread from thandie, if so i didn't find it.
That is interesting and I may need to get checked out. Gosh i hate blood work and I need to pay down my bill from early summer b4 i chalk up more. lol
(Had mammogram and ultrasound done. anywhoo, my periods are absolutely hideous. So heavy, the other night i was awake most of the night because I could feel blood pouring out like a faucet. *kinda freaky*
I bought some Dhea at the store, because I had read that it helps with a lot of things..now i'm wondering if it is ok to take. But i'm desperate.lol
No i have not tried stopping complex carbs after 4. Um, been eating what i want for a while and just started trying to cut carbs out this week.
I need a plan, a plan that will work and work fast. I have been realllly depressed.
Oh, and another thing i've noticed is besides my weight coming on really fast, my upper arms have gotten faaaatttt...gosh i hate them and i have love handles now too, i had a belly before but now it goes all the freakin way around. EGADS!
Click to expand...


Hmm, in addition to all that's going on, it appears you ARE going through peri-menopause. Please check your hormones. That alone will help you lose weight. When going through it, we get thicker around the waiste and it's a lot more difficult to lose weight. My thread is: "June competion preparation"
 
So I should go to my reg dr and ask to get bloodwork to check my thyroid? are hormones a part of that?
I have heard it's hard to get a doc to prescribe and treat low thyroid unless you're reallllllly bad. I also heard that they don't usually test as thoroughly as they should.
 
getnfit06 said:
So I should go to my reg dr and ask to get bloodwork to check my thyroid? are hormones a part of that?
I have heard it's hard to get a doc to prescribe and treat low thyroid unless you're reallllllly bad. I also heard that they don't usually test as thoroughly as they should.
Click to expand...


My suggestion is, go to an Endocronologist and have your thyroid and hormones checked. If the Dr. is going to prescribe hormones, ask for Bioidentical Hormones, not synthetics.
 
Thanks Thandie :D That is what I will do.

Todays eating has been slim.
brk: 2 eggs, 2 bacon, coffee
lunch: 1 lite hotdog,no bun, dipped in coney sauce, diet pepsi
1/2 c. light n fit strawberry yogurt.

I just don't know what to eat. Didn't have time to thaw and cook chicken from the freezer. I like tuna so i think i'll start eating that again.
 
getnfit06 said:
Thanks Thandie :D That is what I will do.

Todays eating has been slim.
brk: 2 eggs, 2 bacon, coffee
lunch: 1 lite hotdog,no bun, dipped in coney sauce, diet pepsi
1/2 c. light n fit strawberry yogurt.

I just don't know what to eat. Didn't have time to thaw and cook chicken from the freezer. I like tuna so i think i'll start eating that again.
Click to expand...

It's very simple!
Instead of having bacon and hot dog dipped in a sauce, which will not allow you to get you 'fit', I'd suggest having anything baked or grilled, i.e., chicken, fish, turkey, even lean beef is better then a hot dog. Tuna fish is always good. Turkey burger without the bun and a salad.

Now in terms of cabs, and I know you're afraid of eating carbs, have yams/sweet potato as opposed to regular potatoes, brown rice, ANY vegetables you like, oats cream of wheat, etc.

You can prepare things for a few days in advance and warm it up. I bake about 6 yams every couple of days, but you can bake it for a week. Same with brown rice. It can be done, you just need to get creative. Besides, this is a way of life, so might as well get the hang of it and figure out what works best for you..
 
thandie said:
My suggestion is, go to an Endocronologist and have your thyroid and hormones checked. If the Dr. is going to prescribe hormones, ask for Bioidentical Hormones, not synthetics.
Click to expand...

My endo is my new bestest friend! LOL

It is amazing how quickly you feel better when you get yo'self sum a dem der hormones. :)
 
Wondering if taking the DHEA is ok or will it jack with my hormone test results. I won't be going for a while though.
 
dinner: salad w/ 1/2-3/4 c. ground beef *taco seasoned* tomatoes, cheddar cheese, cherry tomatoes, sour cream
Ok I was still hungry and ate 5 or 7 freakin fish sticks *kids dinner* I have a real tough time with discipline, if u can't tell:rolleyes:
I shoulda had a protein shake:worried:
 
getnfit06 said:
dinner: salad w/ 1/2-3/4 c. ground beef *taco seasoned* tomatoes, cheddar cheese, cherry tomatoes, sour cream
Ok I was still hungry and ate 5 or 7 freakin fish sticks *kids dinner* I have a real tough time with discipline, if u can't tell:rolleyes:
I shoulda had a protein shake:worried:
Click to expand...

Yes, the DHEA will tamper with results. If you insist in taking DHEA, stop a week before seeing your Dr. for blood work.

You can have discipline!The reason why you were still hungry is because you didn't have enough food to eat. If you go on a low carb or low fat diet, you will get hungry and you'll eat anything that's in front of you. Where as if you have a balanced meal, you won't have the need to indulge on things that are not good for you. If you would have had a protein drink, as you mentioned, you would wind up having the fish sticks anyway because a shake is not enough for dinner.
Grilled or baked chicken or fish or turkey with vegetables would have done the trick rather then eating extra food.
 
Didn't have anything till noon today. Made a shake (whey) with 1/4 cottage cheese, and a sprinking of sf/ff choc. pudding mix...water n ice. Ick!! blech!! Hadn't had one for a while, tasted nasty. lol
 
I agree... I'll bet you feel a lot more peppy if you replaced the orange with oatmeal and maybe some peanut butter. It's true... carbs plus fat is a fat storing combination... BUT only if you are eating the wrong kinds of carb/fat combos,... such as a doughnut or ice cream. You won't gain body fat from an ounce of oatmeal and a TBSP of peanut butter...
Barb
 
Well I did my first wo with weights in a long time yesterday. Little sore today :)
brk: 2 egg 2 bacon, coffee
lun: 1 slice cracked wheat(aunt millies) bread, mir. whip, turkey(from deli),lettuce. green beans, diet coke
snk: could left this out..serving apple crisp.( I have a kitchen full of apples and have been doing a lot with them, hard to not eat some though:evil: )
Haven't been too hungry today which is good.
Still taking my 1xdaily DHEA 50 mg. and took an l-argenine as well 500 mg. I bought them a long time ago and came across them today. Can't hurt :)
 
Hey hun,

So glad you are starting your journal again.

This is what I intend for you to achieve out of having one:

- having freedom with food, so no guilt or bad feelings about eating things you don't think you should eat

- a healthy relationship to food, not that any food is good or bad. Hippocrates said 'Let your food be your medicine and your medicine be your food', and I truly believe this. Honestly, with PMT I NEED chocolate, and I have it, dieting or not, just in different forms that most people wouldn't consider

- the ability to design your own diet that supports your well-being, your family and friend's well being


:heart:
 
hey,

You sound as though you are on the right track and trying to make changes. But, beware of going too low carb and for too long. That will crash your metabolism for sure... Completely cutting out fats and eating really low calories will crash the metabolism as well.

If you are interested in really learning about why this happens, pick up a copy of Tom Venuto's "Burn The Fat, Feed The Muscle" e-book. It's a lot of material, but it's gold mine of information. I bought my copy in 2005... best $50 I ever spent...

Good luck!

Barb:verygood:
 
Thanks driven for the tip. I have heard of that before, sounds good.

so far today: protein shake with 1 tbs coconut oil, 1 can albacore tuna, 1 tbs mir whip lite, mustard, romaine lett. diet pepsi
1 dhea, 1 l-argenine, 1 green tea cap w/ hoodia
I feel really really energetic today, and i haven't even exercised. haha
 
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