Luscious Lolas Log

[lusciouslola]

Hi everyone. After months of lurking on this message board and debating on whether to post a log or not post a log, I decided to bite the bullet and jump into it.

I am currently getting back on the fitness bandwagon in full force and am in need of some of your wonderful advice for nutrition and fitness. So here a a summary of my current stats:

180lbs, 5'5, and I don't know my body fat yet (should discover this by next week).
My goals are to increase muscle mass and drop down to about 130-140

My new training schedule is currently developing. I just joined a gym and will be getting a strength training program next week. However at the moment I have been focused on cardio with a 60min spinning class 2 times per week, 30min of running 1 day a week and a 60min core training 1 day per week.

In terms of meal plan this is where I need the most help. Infact I plugged what I was eating into FitDay.com and found out I eat between 800-1100 calories per day!! I think I need to increase my food intake but I am not too sure how to do this in a healthy way without gaining any weight. I would appreciate it if someone can provide me some advice.


I tried to increase my caloric intake today to 1300 calories but it was hard becuase I was SOOOO full. My meals today consisted of:

Breakfast:
Egg White Omelete with a stick of mozzarella cheese
coffee with milk

Lunch

Tuna Sandwhich with raw veggies

Dinner
Shrimp
Tomato and Cucumber salad with feta cheese and greek dressing
Pita Bread

Snack
Yogurt and Low Fat Granola


I would appreciate it if you can give me any advice!

 

[Gymgurl]

Hi and welcome to the world of logging.......Always nice to see new loggers!!

 

[que_66]

Hi everyone. After months of lurking on this message board and debating on whether to post a log or not post a log, I decided to bite the bullet and jump into it.

I am currently getting back on the fitness bandwagon in full force and am in need of some of your wonderful advice for nutrition and fitness. So here a a summary of my current stats:

180lbs, 5'5, and I don't know my body fat yet (should discover this by next week).
My goals are to increase muscle mass and drop down to about 130-140

My new training schedule is currently developing. I just joined a gym and will be getting a strength training program next week. However at the moment I have been focused on cardio with a 60min spinning class 2 times per week, 30min of running 1 day a week and a 60min core training 1 day per week.

In terms of meal plan this is where I need the most help. Infact I plugged what I was eating into FitDay.com and found out I eat between 800-1100 calories per day!! I think I need to increase my food intake but I am not too sure how to do this in a healthy way without gaining any weight. I would appreciate it if someone can provide me some advice.


I tried to increase my caloric intake today to 1300 calories but it was hard becuase I was SOOOO full. My meals today consisted of:

Breakfast:
Egg White Omelete with a stick of mozzarella cheese
coffee with milk

Lunch

Tuna Sandwhich with raw veggies

Dinner
Shrimp
Tomato and Cucumber salad with feta cheese and greek dressing
Pita Bread

Snack
Yogurt and Low Fat Granola


I would appreciate it if you can give me any advice!

Welcome to EF & happy logging!!

Your caloric intake should be 10-12 times your body weight so at 180 lbs you should be consuming at least 1800 - 2160 calories per day. If you aren't eating enough your body keeps everything you put in it because it thinks it won't get anything else.

At 10-12x body weight you are still in a caloric deficit and will loose weight but you'll be giving your body what it needs in terms of calories. That way it doesn't think it's starving.

Make sure you are getting enough protein!

The stickies at the top of the forum are jam-packed with diet tips & I still go there are review stuff because getting the diet nailed down is the hardest part for me.

Good luck with your goals - you can do it!!!

 

[myway]

Nice for you to join us! Good Luck!

 

[jenscats5]

Glad to see you logging!! When you get your workout nailed down, let us know what you'll be doing in terms of exercise and the time of day......

Also glad to see you set up Fitday - it's a very useful tool.......Now for bodyfat loss, while incorporating exercise, you need to make sure you are feeding your body enough calories to lose weight but not to make your body think it's starving.....By not feeding your body enough, your bod will hold onto fat.....What you want to do is add some lean muscle to your frame which is more dense than fat, takes up less space & burns more cals than fat does....

Quite a few ladies here have logs going....me, SBT, Roony, etc -- check them out to get ideas for what to eat & good luck!!

 

[Jacqueline747]

WELCOME!!!

There is a list in one of the stickies of clean foods. That would be a wonderful place to start. I was stuck on the low-carb band wagon and was told to start a 40-30-30
Protein-Carbs-Fat.
An easy way to start upping your calories would be to add things like cottage cheese, almonds, flax seed oil on your salads (I add it to my cottage cheese as well) Maybe add one whole egg to your egg whites in the morning. Add in a protein shake after your work-out with a whey protein and a carb. That sort of stuff doesn't fill me up as much so hopefully it will help for you!!
Good Luck!!

 

[Jacqueline747]

Here is the clean food list link I was talking about:

http://www.elitefitness.com/forum/showthread.php?t=448537

 

[Jacqueline747]

HEY GIRL!!! You made the first step and made your first post!! KEEP Loggin'!!! Looking foreward to seeing more of your plan!!

 

[*Bunny*]

I would appreciate it if you can give me any advice!

advice: Don't give up

Where are you at?

 

[lusciouslola]

Wow! Thanks for all your responses! I think my FIRST goal will be logging on hear each day! .

So far this week have have been trying to continue eating more. I am averaging about 1200-1500 per day and it is REALLY hard!! I can't believe I'm have to get up to 1800-2160! And I have the all important question of 'am I going to gain weight increasing to that amount all of a sudden'!!!

I love fitday. On fit day I can get a weekly report of my caloric breakdown. On average this week it has been:

1322 calories
25% Fat
41% Carbs
28% Protein
6% Alcohol

So my mission for this week it to take all your great advice and focus on upping my protein and continue adding on calories.

My workouts have consisted of mainly cardio with spinning (60min) and running on the treadmill/eliptical (30mins). I actually really enjoy cardio but I have added some weights. So I am just experimenting with a few things until I get my actual routine which will be next week!! I can't wait! In the meantime I have been experimenting with the following:

DAY 1 - ARMS (just with freeweights)
hammer curls: 15lbs 3x10
triceps: 12lbs 3x10 - the I do 20 dips just for fun
shoulders: 12lbs 3x10
chest press: 12lbs 3x10
seated row: 12lbs 3x10
push ups: 30

ABS SAME DAY - with no weight
Crunches on the ball 3x10
Twist Crunches on the ball 3x10
Reverse crunch on the bosu 3x10


DAY 2 - LEGS: (today)
leg extention - 70lbs 3x10
leg curls - 50lbs 3x10
squats - 2x10 with 20lbs and then 3x10 with no weight
lunges - 2x10 with 20lbs and then 3x10 with no weight
calf raises - 25lbs 3x10

I then I couldn't walk after that


I don't know how often I should train each part. I was thinking 2 times per part per week to start.

Thanks again for all your advice. It really means alot to me as sometime I feel lost with what will be effective!

 

[Jacqueline747]

Make sure to post your meals too!!

 

[jenscats5]

If you're lifting with enough weight and TUT (time under tension) then 1x a week per bodypart should be sufficient........You don't want to burn yourself out too quickly....

As for the intake in cals - if you're used to eating such a low amount, go slow on increasing the cals.....

 

[lusciouslola]

Thanks for the tips Jenscats5!

Here is the log for today:

1257cals
24F/32C/36P

Breakfast - 8am
Egg White omelete with feta cheese
2 slices of turkey bacon

Lunch - 1pm (I wasn't hungry)
Tuna Sandwich with a salad

Snack - 3pm
Peach

Workout - 6pm
45 min of spinning

Dinner - 8:00pm
Turkey burger (no bun) and salad

Snack - 11pm (uhh.. that is probably too late but...)
Can of tuna mixed with no-fat greek dressing.

 

[Jacqueline747]

Try adding a protein source with your peach. Try not to eat carbs by themselves.
Also 11pm is not too late to eat... just make sure your last meal of the day is a protein and fat. Try not to eat carbs before bed.

 

[lusciouslola]

Bah! So I went a little off track this week as I was out of town and I found it really difficult to eat well while you are traveling. So I am back and here is my log for today.

M1: Egg white omelete with tomato and a 1tbsp of feta cheese

M2: 3 oz chicken with chinese egg noodles and beans

m3: Can of tuna

WORKOUT:
30 minutes of cardio (10 mins - Stairmill/ 10 min - Running on treadmill / 10 min - eliptical)

4x12 chest press
4x12 chest flyes
4x12 military press
superset: 4x12 shoulder raises ; 4x12 lateral raise
4x15 sitting reverse on the chest fly machine (i can't remember what that is called! )


m4: Green salad with 1 slice of bacon, tomatoes and strawberries.
1 beer! (how does alcohol fit into 'clean eating?'

M5: watermelon (it is WAY to hot here today!)

M6: can of tuna

That is the log for today! I feel so much better that I am back to eating well and that I got a great workout in today. I hate the way that junk food makes me feel.

 

[lusciouslola]

Here is the log for today. I am searching for more sources of protien and I am thinking about getting a protien powder. Does anyone have recommendations for a great one that is not too bad tasting?

Meal 1: 8:00
Egg White Omelete with feta and tomato
2 strips of turkey bacon

meal 2: 12:00
PC Blue Menu Chicken Parmagean frozen dinner

meal 3: 2:30
yogurt covered raisins - handful (aggh bad sugar habit i know but i though this was a good alternative until i plugged it into fitday!)

Workout: 6:00
45min of spinning class

meal 4: 7:30
3 oz. chicken with noodles red pepper and beans

meal 5: 9:00
tuna mixed with 1tbsp no-fat greek dressing

3 litres of water total for today

totals for today:

1474 calories (27/39/34)
44gm fat
148 carbs
123 protien

 

[jenscats5]

m4: Green salad with 1 slice of bacon, tomatoes and strawberries.
1 beer! (how does alcohol fit into 'clean eating?'
.

Honestly, IMO - if you're not competing, I think there is a place for alcohol in your meal plan, provided you limit your servings and there are no issues with it.....There is a lot of sugar & a lot of calories in that 1 little martini (which is my fave!)....so make sure you track the booze when you have it to see how it affects your macros....And if you're going to have that one drink - take the time to enjoy & savor it, instead of shot-gunning it down so to speak...