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Skychick's Log

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skychick

New member
Ok, I hope I'm doing this correctly...

I'm a newbie to these boards and am finding myself increasingly motivated the more I read. I'd really like to start a diet/training log so I hope this is the right way to do it. I've got some sad, sad before picks to post. Just have to get 'em scanned and uploaded.

Basically, my situation is this: I'm in good shape--no problem exercising, actually enjoy it--but my nurition is pathetic. I have a fair amount of knowledge in the matters of food and fitness and have been in awesome shape before so it's simply a matter of putting my nose to grindstone and day in/day out getting it done. I'm psyched and motivated to get lean again and am grateful I'm already pretty fit so that should make things easier. I have added motivation: my boyfriend lives across country and I haven't seen him in several months. I'll be flying out to see him late January/early February so I've got three months to get my body back. Plus, of course, I want this for me.

Current stats:
Weight: 160
Height: 5'5"
BF: guessing around 26%. Just ordered some calipers so I'll measure myself within the week.
Chest: 39.5
Waist: 31.5
Hips: 38.5

I'll post my daily diet/exercise details starting tonight.

Here she goes! Woohoo!
 
Welcome to EF, skychick! This is a great place to share your goals - lots of educated ladies on this site. Good luck :)
 
Glad to have you on the board.
Listen to the ladies and you will not only meet your goals but exceed them!
Best of luck!
 
First day...

Thanks a lot to all of you who said hi/wished me luck. What a supportive group. :)

Well I had a bit of a wake up call today. I had assumed my BF was around 26% because, well, it sounded good. So instead of waiting to get my calipers in the mail I just had one of the trainers measure me at the gym this morning. 32%, folks. 32%. So, OK. I'm just that much more determined. I'm giving myself three months to reach my goals. By the beginning of February I want to be back down to 140 (that's the lowest I've ever been as an adult and I'm happy with myself there. Currently at 160). And I'd like to drop my BF to 18%. Not sure if that's realistic in three months but I'll do what I can to get close. Here's the details on my first day...

Supplements I plan to take over the next three months:
Basic multi; 1000 mg calcium; 1000 mg Vit C; 400 IU Vit E; Lipo 6 prior to workouts (a fat burner and I'll take 1 or 2); Glucorell 6 prior to weekly cheat meal.

Today's Food: This is what I plan to eat with minor variations for the next 7 days and then I'll vary it a bit.
According to Fitday this was around 1550 calories, 16% fat, 35% carbs, 49% protein.
Meal 1: 6 egg whites with 1/2 cup mushrooms; 1 packet Quaker instant Weight Loss oatmeal (banana bread flavor)
Meal 2: 6 oz. turkey; 4 oz. yam
Meal 3: 4 oz. tuna; large salad; 2 TBS fat-free salad dressing
Meal 4: 2 scoops whey protein shake; 1 apple
Meal 5: 6 oz. chicken breast; 4 oz potato; 1 cup broccoli

Exercise:
AM: weights. 3 sets of 10-12 reps. Worked back, chest, shoulders, biceps, triceps, quads, hams
PM: 60 minute turbo kick box class

I'll check back in tomorrow. :)
 
Good luck Skychick!

Getting your body fat tested is always an eye-opener. And definitely a motivator! Just keep going and you'll be amazed how quick you see results.
 
Day 2...

Big shout out to those of you offering words of encouragement. Thanks!

This is going to be brief.

Food: exact same as yesterday except no apple at meal #4
I should also mention that I take a tablespoon of flax seed oil each morning with my oatmeal, which ups my calories and fat intake a bit.

Exercise: Planned day off.

Alrighty...'til tomorrow.
 
Day 3...

So today I realized that in order to reach my goal of 18% BF in three months I have to lose approximately 4.5% body fat per month from where I am now. I hope that's realistic. We'll see. :)

Today's food:
Exactly the same as Day 2 except I added 1 fat-free chocolate pudding snack to meal #5 (around 100 calories I think).

Exercise:
PM: 60 minute step class. Today was the first time in probably two years that I did my step class on two risers instead of one. And I had energy to spare! I gotta give props to Lipo 6. I took two of these babies 30 minutes before class and my energy was through the roof, plus no side effects. Of course, I was probably way above my target heart rate. Oh well, I always feel like I'm working out at a grandma's pace whenever I stay in my target heart rate.
Also did abs. Leg raises and crunches--3 sets of each til failure.

Before pics coming soon!

Til tomorrow....
 
Day 4....

Food: Woke up at 2 am absolutely starving. Had 1 scoop protein powder mixed with H2O. Helped with the hunger but I had a bitch of a time getting back to sleep. That may be due to the Lipo 6 I took yesterday evening. Otherwise exactly the same as day 2.

Exercise:
AM: Ugh, got up at 5 am to go to gym. Did weights. 3 sets of 10-12 reps. Worked quads, hams, shoulders, triceps.
PM: 40 minute walk/run (hills).
 
Day 5....

I'm revising my goals a little bit. I had hoped to reach 18% BF in 12 weeks. Well, I found this calculator on bodybuilding.com that calculates approximately how many weeks it will take you to go from your current BF to your goal BF. For me to go from 32% to 18% will take 15 to 22 weeks. So...
Goal date: (15 weeks out) February 6th, 2006.
Deadline: (22 weeks out) March 27th, 2006.

Food today: same as day 2 except added 2 south beach diet cookies to meal #5 (100 calories). Also, added a meal #6: 1 scoop protein powder mixed with H2O.
Exercise: 60 minute step class and abs (leg raises and crunches, 3 sets til failure).

Think I might be overtraining my legs a bit as they're always tired. I had planned an intense cardio session Sunday but will probably take a lowkey walk instead.
 
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Keep in mind that your goals will be harder to reach if you have processed food in your diet, ie: diet foods like the pudding, SB cookies and Quaker weight loss oatmeal.

Instead of the pudding, try All Natural Peanut Butter-you can mix in some splenda if it's not sweet enough for ya'. SB Cookies - get rid of them. Quaker oatmeal - get the "all natural" oats (quaker or another brand, doesn't matter) and add your own banana or some other kind of fruit with some Splenda. These foods are much easier for your body to process.

I know your just taking your first steps so it can be overwhelming, but if you want results, hit it hard and stick to it.

Regarding your training...are you lifting heavy (to failure)?...light (just start to fatigue at the end of the set)?

Good luck to you!!! If you haven't alreay, check out the recipe thread - LOTS of good stuff in there:)
 
Day 6...

ScorpioGirl,

Thanks for the feedback. It's much appreciated. About the processed food--I know you're right. I'm going to wean myself off of it. As soon as what I've bought is gone I'm not buying more. Next week I'll switch over to regular oats. I'm a little skittish about being too strict too fast because I don't want to rebel. But I'm definitely going to keep heading in the unprocessed foods only direction. Regarding my training, I'd characterize it as moderate to heavy. It's not so heavy that I train til failure but it's definitely challenging.

Food: Today was my cheat meal day and boy did I eat. Until meal #5 I ate the same as day #2. Meal #5 was my cheat meal and I feel like I overdid it because afterwards I felt like I was going to puke. Let's see...I had a huge hot chocolate with whipped cream, several slices of bread and butter, a bite of potato salad, part of a garden salad with walnuts and blue cheese dressing, and a large avocado, swiss, and mushroom burger. It was tasty but now I feel completely satisfied and ready to move forward. Next week I think I'll make my cheat meal a little lower key. Plus, I hope my Glucorell 6 has arrived by then.
Exercise: weights only. 3 sets of 10-12 reps. I worked back, chest, shoulders, biceps, triceps, thighs, and hamstrings.

Ugh, I hope I haven't ruined my progress with that hugeass cheat meal. Is it possible to take the cheat meal too far?

til tomorrow....
 
Day 7...

End of week 1!!!

Food: same as day 2. Lots of Crystal Lite and sugarfree gum today. I'm thinking about cutting out the sugarfree gum as I seem to no have no self-control around it. I'll just chew one piece after another until it's gone. I think I'm trying to use it to replace candy.

Exercise: very lowkey walk through my neighborhood (about 75 minutes). I've tried to give my legs a couple days to recover as they're going to get hit hard tomorrow.

Tomorrow morning I weigh in so I'll see what kind of damage my cheat meal did.
 
Happy Halloween :)

WEEK 2

Day 8...

I lost 2 pounds. Down from 160 to 158 lbs. Woohoo!!!

Food: I'm mixing it up this week. This is how I'll be eating for the next 7 days except for a few variations.
Meal #1: 1 Quaker Weight Loss Oatmeal (as soon as those are gone I'll switch to 1/2 cup regular oats), cooked with 2 scoops protein powder
Meal #2: 6 egg whites, scrambled with broccoli and onions
Meal #3: 6 oz. chicken breast, 4 oz. yam, 1 cup steamed cauliflower
Meal #4: 6 oz. turkey breast, 1/2 cup red pepper slices
Meal #5: 6 oz. cod simmered in pan with 2 Tbsp. salsa, 8 asparagus spears, salad with 2 Tbsp. low-fat dressing
(just for today, added an apple for meal #6)

Exercise today:
AM: weights, 4 sets of 8-10 reps. Worked quads, hams, back, chest, shoulders, biceps, triceps.
PM: 60 minute Turbo Kickbox class.

Til tomorrow...
 
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Thanks Scorpio!

Day 9...

Food: same as Day 8 except added a chai tea with milk and splenda.
Later...I was starving so I added a meal #6. Protein shake: 1 scoop protein powder, about 1.5 Tbsp natural pb, 1 splenda packet.
Exercise: Planned day off.
 
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Good job girlie.. I noticed you mentioned you thought you were overtraining on your legs... Might just be because you are not used to the lactic acid build up that is occuring in the muscle. I get mad if I'm not sore after a work-out. I feel like I haven't hit it hard enough. If the muscle is sore in excess like 3-4 days after your work-out it could be over done. Do you stretch at all? If you do there are a few things with stretching also. It should be done on a warm muscle, and don't only stretch the synegrgist that you will be using, but also the antagonist muscle. Ie. hamstrings and quads should be stretched equally. A lot of people I see over stretch their hamstrings and their quads are super tight. The hamstring fibers can't rebound to their normal length if they are in a chronic stage of lengthening from the quad muscle fibers being contracted. So if your hamstrings feel sore check out the quads. That goes for any muscle synergist, antagonist group. Keep up the good work!
 
Thanks for the feedback. The soreness is probably from an increased workload but stretching could play a role. I'm not the best about stretching. It's an area where I've got to improve my discipline.

Day 10....

Food: Same as day #8 except I added two South Beach Diet cookies to meal #5. I also added a protein shake as meal #6 (H2O, ice, 1 packet splenda, 1.5 Tbsp pb, 1 scoop protein powder).
Exercise: 60 minute step class with some abs thrown in
 
Stretching the muscle is pretty important. It helps to lengthen. Ever see a guy who doesn't stretch his lats? Looks pretty dumb! It can hurt, but hold the stretch for a slow count of 10.
 
Day 11...

What a crappy day. Spent three hours in the ER because of a flare-up in low back pain, it's that time of month and my skin is breaking out, and my boyfriend who I barely ever see because he lives halfway across the country just sent me a letter telling me he's depressed. If ever there was a day where I wanted to say screw this diet thing it was today. But I stopped to think about all you ladies who go through similar stuff and stay strong in spite of it all. You all motivate me big time so I'm gonna stick with it. Plus, I don't want to have to write the junk food down in this log.

Food: same as day 8. Later added a protein shake with pb and splenda for a 6th meal.
Exercise: weights: quads, hams, shoulders, triceps. 4 sets of 8-10 reps.
 
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If ever there was a day where I wanted to say screw this diet thing it was today.
Click to expand...

....but you're off to a good start with the diet and training....you can do it. It'll get better.....promise! :heart:
 
Day 12...

Thanks for the kind words ladies. Always appreciated. :) And might I add, TGIF!!!

Food: Same as day 8 except added a Tootsie Pop to meal #3 (60 cals) and a Skinny Cow ice cream sandwich to meal #5 (140 cals). Later, added a meal #6, which consisted of a protein shake with 1 Tbsp pb and splenda (these are becoming addictive!).
Exercise: 60 minute step aerobics class plus abs (one exercise for upper abs and one for lower--4 sets each, til failure).
 
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Nice to meet you as well. Yup, my name is also Sky. It's an homage to my former profession--flight attendant. :)


Day 13...

CHEAT DAY!!

Meal 1: 1/2 cup oatmeal with 2 scoops protein powder and cinnamon and splenda
Meal 2: Cheat meal: peanut butter and chocolate smoothie, 4 slices toast, 2 sausage links, potatoes with guacomole and cheese
Meal 3: MRP shake
Meal 4: 6 oz cod cooked in 2 Tbsp salsa, 7 asparagus spears, salad with 2 Tbsp. low-fat dressing
Meal 5: 6 oz chicken breast, 1/2 red pepper
Meal 6: 1/2 Bud Lite, a couple small pieces turkey (probably a few ounces)

Exercise: weights, 4 sets, 8-10 reps. Worked quads, hams, chest, back, biceps, and triceps. Also, 30 minutes on the stepmill machine.
 
Thanks!

Day 14...
Food:
Meal 1: 1/2 cup oatmeal with cinn., splenda, 2 scoops protein powder
Meal 2: 1 cup egg whites, broccoli and onions
Meal 3: yam, cauliflower, chicken breast
Meal 4: maybe 4-5 oz turkey
Meal 5: totally fell off the wagon on this one. Ended up going out to dinner with a friend. Had a piece of bread, salad with oil and vinegar, a couple bites of soup and a couple bites of an appetizer, 1/2 of a personal pizza, and 1/2 of a piece of chocolate cake with whipped cream. Oops. Oh well, back on track tomorrow.

Exercise: long walk with hills
 
Week 3

Day 15...

Weighed in today. Only lost half a pound from last Monday, making me 157.5. I know this has everything to do with going out to dinner last night. It was a little frustrating knowing I worked hard all week and then only lost half a pound due to a last minute splurge. Oh well, no regrets. It was a great dinner. :) Now I'm moving forward even more determined. One cheat meal only for me this week--that's it!!!

Food today:
Meal 1: MRP shake
Meal 2: 6 oz. turkey, 4 oz. red skinned potato
Meal 3: 6 oz. chicken breast, salad with 2 Tbsp. low-fat dressing
Meal 4: 6 oz. cod, 2 mini ears frozen corn, 1 cup steamed zucchini
Meal 5: MRP shake
Meal 6: apple with 2 TBSP. natural pb

Exercise today:
AM: weights. 4 sets, 8-10 reps. worked quads, hams, chest, back, biceps, triceps, shoulders
PM: 60 minute turbo kickbox class (included some ab work)
 
Try not to be so hard on yourself. (Do what I say, don't do what I do, LOL - I'm the queen of cheat meals!)

Looks like you're doing a great job! Keep it up :heart:
 
Thank ya kindly mermaid. Cheat meals rock, huh?

Day 16...

Coming down with a sore throat today, ugh.

Food:
Meal 1: MRP shake
Meal 2: 6 oz. turkey, 4 oz. red potato
Meal 3: 6 oz. tuna, salad, 2 Tbsp. low-fat salad dressing
Meal 4: 6 oz. orange roughy, 1 cup steamed zucchini, 2 mini ears of fozen corn
Meal 5: MRP shake, 1 apple, 2 Tbsp. pb

Exercise: planned, and needed, day off
 
Day 17...

Food:
Meal 1: MRP shake
Meal 2: 6 oz. turkey, small red potato
Meal 3: 4 oz. tuna, salad, 2 Tbsp. low-fat dressing, mini Tootsie pop
Meal 4: 2 mini ears of frozen corn, 6 oz. orange roughy, 1 cup zucchini, mini Tootsie pop
Meal 5: MRP shake, 2 Tbsp. natural pb, 1 apple
Meal 6: 2 South Beach diet cookies (100 cals), The sweets are creeping back in to my diet. Gotta keep an eye on that.

Exercise: still a little sick so I made the decision to take another day off. Hopefully I can resume my exercise schedule tomorrow.
 
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The sweets are creeping back in to my diet. Gotta keep an eye on that.
Click to expand...

Maybe try to keep some berries on hand (strawberries, raspberries, blackberries, etc - doesn't matter). They sometimes will help satisfy a sweet tooth.

Plus, who can eat anything else when you're picking seeds out of your teeth!
 
Maybe try to keep some berries on hand (strawberries, raspberries, blackberries, etc - doesn't matter). They sometimes will help satisfy a sweet tooth.

Plus, who can eat anything else when you're picking seeds out of your teeth!
Click to expand...
LOL.....frozen blueberries are awesome! No sugar added but taste SOOOOO sweet.
 
Day 18...

Good tips guys. I know I need to watch sweets. I put everything I ate today into Fitday and it came out to 1825 calories. I was suprised, as I had expected it would be lower. I need to watch my peanut butter intake and my sweets intake if I want to keep losing weight. Frozen berries are a good idea. Better for my teeth too!

Meal 1: MRP shake
Meal 2: 6 oz turkey, small red potato
Meal 3: 4 oz. chicken, salad, 2 Tbsp. low-fat dressing
Meal 4: apple, 2 Tbsp. pb, fudgecicle
Meal 5: 6 oz. orange roughy, 1 cup zucchini, 2 mini ears frozen corn
Meal 6: MRP shake (2 scoops instead of my normal 3)

Exercise: weights. 4 sets of 8-10 reps. Worked quads, hams, shoulders, triceps.
 
Day 19...

Food:
Meal 1: MRP shake
Meal 2: 6 oz. turkey, small red potato
Meal 3: 4 oz. chicken, salad, 2 Tbsp. low-fat salad dressing
Meal 4: 1 cup zucchini, 4 oz. tuna, 2 mini ears corn
Meal 5: 1.5 Tbsp pb, MRP shake (2 scoops instead of 3), apple

Exercise: still coughing so will probably hold off on cardio until Sunday or Monday. Hope to resume weights tomorrow.
 
Day 20...

Cheat meal/day

Food:
Meal 1: MRP shake (my normal 3 scoops)
Meal 2: 6 oz. turkey, small red potato
Meal 3: cheat meal: steak quesadilla with salsa and guacomole, large chocolate chip cookie
Meal 4: MRP shake (3 scoops), small frosted doughnut
Meal 5: 1/2 Odwalla juice, 1 cup zucchini, 6 oz. orange roughy, 2 mini ears corn

Exercise: weights. 4 sets of 8-10 reps. Worked quads, hams, chest, back, biceps, triceps.
 
Day 21...

Velvett, OMG that cookie was da bomb! Totally worth it.

Food today:
Meal 1: MRP shake (my usualy 3 scoops)
Meal 2: 4 oz. turkey, small red potato
Meal 3: protein shake made with 2 scoops protein powder, 2 Tbsp. pb, 1 packet splenda; 1 apple
Meal 4: combo of 6 oz. of turkey and chicken, salad, 2 Tbsp. low-fat dressing
Snack: Fudgesicle. Also chewed through two packs of sugar-free gum. I have GOT to stop buying gum. It's such a bad habit of mine. Grrr.
Meal 5: 1 cup cucumber, 2 mini ears corn, 4 oz. orange roughy

Exercise: very low-key 30 minute walk. I don't want to push my body too hard while I'm getting over this stinking virus.
 
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Week 4

I lost 1.5 lbs since last week!! Down to 156. I'm actually a little suprised since I only did one day of cardio last week due to being sick. Plus, I felt like my diet wasn't quite as tight this past week as it could have been, but hey, I'll take it!

Day 22...

Food:
Meal 1: 6 egg whites, scrambled; 1 packet Quaker Instant Weightloss oatmeal
Meal 2: 2 scoops whey protein powder; 1 apple
Meal 3: 5 oz. chicken, salad, 2 Tbsp. low-fat dressing
Meal 4: 6 oz. turkey, 4 oz. yam, 1 cup steamed cauliflower
Meal 5: small red potato, 1 cup steamed broccoli, 8 scrambled egg whites, 1/4 cup sauteed onions
Meal 6: 1 apple, 1.5 Tbsp pb

Exercise: 45 minute walk through my neighborhood
 
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Day 23...

ScorpioGirl, it's actually called "Quaker Instant Oatmeal Weight Control." (I kept think weight loss but it's actually weight control). Anyhow, I know it's probably not as good for me as regular steel-cut oats, but I actually decided to try it because it was recommended in a little blurb in Muscle and Fitness magazine. It comes in two flavors--banana bread and cinnamon (I prefer banana bread but I like both). Each packet has 160 calories, 3 grams fat, 29 carbs, 6 grams fiber, 1 gram sugar, and 7 grams protein. For taste and convenience right now I can't beat it.

Food today:
Meal 1: 1 packet oatmeal, 6 egg whites
Meal 2: 2 scoops whey powder protein shake
Meal 3: salad, low-fat salad dressing, 6 oz chicken
Meal 4: 6 oz turkey, 1 cup cauliflower, 4 oz yam
Meal 5: 8 egg whites, 1 cup broccoli, small red potato, onions

Exercise: none
 
Day 24...

Food:
Meal 1: 6 egg whites; 1 packet instant oatmeal
Meal 2: 2 scoops whey protein powder shake
Meal 3: 2 Tbsp. low-fat dressing, salad, 6 oz. chicken, Tootsie Pop
Meal 4: 5 oz. turkey, 1 cup cauliflower, 4 oz yam
Meal 5: small red potato, 1 cup broccoli, onions, 8 egg whites
Meal 6: 1.5 scoops protein powder

Exercise:
60 min. step class (included some abs). I'm finally back to cardio after a week off due to being sick and I'm thrilled. Believe it or not, I missed it.
 
Day 25...

GymGurl and Mermaid, thanks for the positive feedback. I am truly impressed with the dedication of everyone who posts a log. You all inspire me to stay the course.

Food today:
Meal 1: 6 egg whites, 1 packet instant oatmeal
Meal 2: 2 scoops whey protein powder shake
Meal 3: 2 Tbsp. low-fat dressing, salad, 6 oz. chicken, 1 Tootsie pop (this seems to be my vice these days)
Meal 4: 4 oz yam, 5 oz turkey, 1 cup cauliflower
Meal 5: 1 cup broccoli, 8 egg whites, small red potato, onions
Meal 6: 1.5 scoops protein powder (mixed with H2O)

Exercise: 40 minutes on the recumbent bike--moderate intensity, steady state (easing back into it from being sick)
 
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Day 26...

Food:
Meal 1: 1 packet oatmeal, 6 egg whites
Meal 2: protein shake made w/ 2 scoops whey p. powder and H2O
Meal 3: CHEAT MEAL: chocolate malt (extremely delicious!) and mushroom and swiss burger
Meal 4: protein shake made w/ 1 scoop p. powder, 1 Tbsp. pb, 1 packet splenda, H20
Meal 5: salad, 2 Tbsp. low-fat dressing, 6 oz. chicken, Fudgesicle
Meal 6: about 5 oz. chicken

Exercise: 60 minute step class
 
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Day 27...

Food:
Meal 1: 1 packet oatmeal, 6 egg whites
Meal 2: 2 scoops whey protein powder mixed w/H20
Meal 3: 4 oz yam, 5 oz turkey, 1 cup cauliflower
Meal 4: 6 oz chicken, salad, 2 Tbsp. low fat salad dressing
Meal 5: 8 egg whites, 1 cup broccoli, small red potato, onions
Meal 6: 2 whole wheat low carb tortillas, 1.5 Tbsp pb

Exercise: Interval cardio: 20 minutes on elliptical machine and 20 minutes on treadmill
 
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skychick...looks like you are doing a great job and are making steady progress. Keep up the good work and best of luck with meeting your bf% goal in three days... :-) You can do IT!!
 
Thanks IcePrincess. Right back at ya. :)

Day 28...

Food:
Meal 1: 6 egg whites, 1 packet oatmeal
Meal 2: 2 scoops whey protein powder mixed w/H2O
Meal 3: salad, 2 Tbsp. low-fat dressing, 6 oz. chicken
Meal 4: 4 oz yam, 5 oz turkey, 1 cup cauliflower
Meal 5: 8 egg whites, 1 cup broccoli, onions, 1 small white potato

Exercise: high intensity interval cardio--20 minutes on the treadmill and 20 minutes on the stepmill.

Tomorrow I'm back to the weights after taking a week off and I am sooo looking forward to lifting again. I LUV it!

Oh yeah, I have to share. I was cleaning my apartment today and happened to come across my "skinny" jeans (size 6 Gap stretch jeans). I haven't been able to fit in these babies since last Spring. Well, I figured, what the hell, I'll try 'em on and see how close they are to fitting. And they fit!!!!!! Now, I wouldn't wear them out in public yet--they're too tight in the thighs and I have some stomach fat that hangs over the top, BUT I could zip them up and button them. So, HELL YEAH for me! ;)
 
Oh yeah, I have to share. I was cleaning my apartment today and happened to come across my "skinny" jeans (size 6 Gap stretch jeans). I haven't been able to fit in these babies since last Spring. Well, I figured, what the hell, I'll try 'em on and see how close they are to fitting. And they fit!!!!!! Now, I wouldn't wear them out in public yet--they're too tight in the thighs and I have some stomach fat that hangs over the top, BUT I could zip them up and button them. So, HELL YEAH for me!
Click to expand...

That's awesome Skychick! Soon you'll have to start picking out a size 4!! ;)
 
Week 5

Thanks BuffaloGal. I'm pretty psyched about it. Ok, I'm down to 153.5, which means I lost 2.5 lbs over the last week. I actually feel a little ambivalent about it, as from everything I've read, that's more weight than one should lose in a week. I'll monitor my loss over the next couple weeks and see what happens and then tweak as necessary. Total weight lost in the first 4 weeks: 6.5 pounds. In a couple days I'll get my BF % measured and post that.

Day 29...

Food:
Meal 1: 1 packet oatmeal mixed w/ 2 scoops whey protein powder
Meal 2: 6 egg whites, broccoli and onions
Meal 3: 4 oz yam, 6 oz chicken, 1 cup cauliflower
Meal 4: 6 oz turkey, 1/2 of a red pepper
Meal 5: 6 oz cod cooked in 2Tbsp. salsa, 8 asparagus spears, salad w/2 Tbsp low-fat dressing
Meal 6: 1/2 cup cottage cheese, 1 apple

Exercise:
AM: upper body weights. For each exercise, 2 sets of 12-15 reps. The next 6 weeks are all about building muscle endurance.
PM: 60 minute Turbo Kickbox class that included some very intense ab work.
 
WAY TO GO Skychick on the weight loss - that is Great!! We will look forward to seeing the results of your bf% in a couple of days!! Keep up that AWESOME work, and I'll bet you have made your goal!! :qt:
 
Thanks for the support. You ladies are truly awesome. Seriously, I owe MUCH of my motivation to these boards. Even though I'm bad about posting on other people's logs, I do read them and you all have my support too, and man do you all inspire me.

Day 30...

Meal 1: 1 packet oatmeal with 2 scoops whey protein powder, 1 tbsp pb, a few bites cottage cheese
Meal 2: 6 egg whites, broccoli, onions
Meal 3: 4 oz yam, 6 oz chicken, 1 cup cauliflower
Meal 4: 6 oz turkey, 2 South Beach Diet cookoes, 1/2 red pepper
Meal 5: 6 oz cod simmered in salsa, 8 asparagus spears, salad w/2 tbsp low-fat dressing
Meal 6: 1 slice Millet breat, 1 tbsp, pb, 1/2 cup cottage cheese, 1 apple

Exercise. Zippo. Planned day off. My upper body is hella sore. I guess that's a good thing.
 
Day 31...

Well, I'm mildly disappointed. I began this whole transformation project a month ago, starting at 32% body fat. I felt I could lose 1% BF a week if I kept my diet reasonably clean and did enough exercise. So, I went to the gym today and had my body fat measured. I'm down to 29%, not 28% like I had hoped. Oh well, I know this is a small difference and that with calipers there's always a margin of error. I'm still going for a 4% loss over the next four weeks. Hopefully at this time next month I'll be down to 25%.

Food:
Meal 1: 1 packet oatmeal mixed with 2 scoops whey protein powder
Meal 2: 6 eggs whites, broccoli, onions
Meal 3: 4 oz yam, 6 oz chicken, 1 cup cauliflower, 1 Tootsie Pop
Meal 4: 6 oz turkey, 1/2 red pepper
Meal 5: 8 asparagus spears, 6 oz cod, salad, 2 Tbsp. low-fat salad dressing
Meal 6: 2 pieces Millet bread w/2 Tbsp pb, a couple ounces of chicken (I was starving!)

Exercise:
60 minute step class (included abs)
 
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skychick said:
Well, I'm mildly disappointed. I began this whole transformation project a month ago, starting at 32% body fat. I felt I could lose 1% BF a week if I kept my diet reasonably clean and did enough exercise. So, I went to the gym today and had my body fat measured. I'm down to 29%, not 28% like I had hoped.
Click to expand...

But remember:

skychick said:
Oh yeah, I have to share. I was cleaning my apartment today and happened to come across my "skinny" jeans (size 6 Gap stretch jeans). I haven't been able to fit in these babies since last Spring. Well, I figured, what the hell, I'll try 'em on and see how close they are to fitting. And they fit!!!!!! Now, I wouldn't wear them out in public yet--they're too tight in the thighs and I have some stomach fat that hangs over the top, BUT I could zip them up and button them. So, HELL YEAH for me! ;)
Click to expand...

Weight, bodyfat; these measurements are just numbers - a good way to measure progress but fitting into those jeans and getting positive comments from others is an extremely SATISFYING way to validate that what you are doing is succeeding.

Way to go, lady. You'll make it :heart:
 
Happy Thanksgiving!

Mermaid, you're right, I know. Thanks.

Day 32...

I ate so flippin' much today. Damn.

Food:
Meal 1: 1 packet oatmeal, 2 scoops whey protein powder
Meal 2: 6 egg whites, broccoli, onions
Meal 3: 6 oz turkey, 1/2 red pepper
Meal 4: OK, here goes...3 rolls with butter, 1 turkey drumstick, green beans with slivered almonds, a handful of mixed nuts, 2 servings mashed potatoes w/gravy, 2 servings stuffing, 1 piece apple pie, 2 pieces chocolate pumpkin pie. That's it. I think.

Exercise: lower body weights. Per exercise, 2 sets of 12-15 reps.
 
Day 33...

Food:
Meal 1: 1 packet oatmeal, 2 scoops whey protein powder
Meal 2: 6 egg whites, broccoli, onions
Meal 3: 6 oz turkey, small yam, 1 cup cauliflower
Meal 4: 6 oz chicken, 1/2 red pepper, 1 Fudgesicle
Meal 5: 6 oz cod, 8 asparagus spears, salad, 2 Tbsp. low-fat salad dressing

Exercise: 35 minutes HIIT cardio--combo of treadmill and exercise bike
 
Thanks for the support. You ladies are truly awesome. Seriously, I owe MUCH of my motivation to these boards. Even though I'm bad about posting on other people's logs, I do read them and you all have my support too, and man do you all inspire me.
Click to expand...

But don't forget - YOU inspire others too!!!! Awesome Job! :)
 
Thanks Scorpiogirl! I sure hope I inspire others. This board is a great forum to do that.

Day 34...

Food:
Meal 1: 1 packet oatmeal with 2 scoops whey protein powder
Meal 2: 6 egg whites, broccoli, onions
Meal 3: 6 oz chicken, 1 cup cauliflower, 5 oz yam
Meal 4: 6 oz turkey, 1/2 red pepper
Meal 5: 6 oz cod, 8 asparagus spears, salad w/ 2 Tbsp low-fat dressing
Meal 6: 1 packet oatmeal, 1 scoop protein powder

Exercise:
AM: 40 minutes HIIT cardio--combo of elliptical machine and treadmill
PM: upper body weights. Per exercise, 2 sets of 12-15 reps.
 
Last edited:
Day 35...

Food:
Meal 1: 1 packet oatmeal w/ 1.5 scoops whey protein powder
Meal 2: 6 egg whites, broccoli, onions
Meal 3: 6 oz turkey, 4 oz yam, 1 cup cauliflower, 1 Fudgesicle
Meal 4: 6 oz chicken breast, 1/2 red pepper
Meal 5: 6 oz cod, 8 asparagus spears, salad w/ 2 tbsp. low-fat salad dressing

Exercise:
40 minutes HIIT cardio--combo of treadmill and stepmill
 
Week 6

Weight is down to 153, which means a 1/2 pound loss since last week.

Day 36...

Food:
Meal 1: MRP shake
Meal 2: 4 oz yam, 6 oz turkey
Meal 3: salad w/ 2 tbsp low-fat dressing, 6 oz chicken, 1 cup sugar-free jello
Meal 4: 6 oz tuna, 1 cup steamed zucchini, 2 mini ears frozen corn
Meal 5: MRP shake
Meal 6: a couple ounces turkey, 2 Tbsp peanut butter, 1 pear

Exercise:
AM: lower body weights. Per exercise, 2 sets of 12-15 reps.
PM: 60 minute turbo kickbox class (included abs and push-ups)
 
Day 37...

Food:
Meal 1: MRP shake, 1 tbsp peanut butter
Meal 2: 5 oz turkey, 4 oz yam
Meal 3: 6 oz chicken, salad, 2 tbsp low-fat dressing, 1 pear, 1 tbsp peanut butter
Meal 4: MRP shake
Meal 5: CHEAT MEAL: saffron rice (lots of it), peanut butter chicken, cooked veggies, 2 pieces naan (Indian bread), 1 medium-size chocolate chip cookie

Hmm, the cheat meal came kinda early this week. I think that's a sign I'm getting burned out on my regular diet. I'm going to mix things up next week (probably up my calories a bit, reduce protein and up my carbs. It will be interesting for me to see how my body responds).

Exercise: planned day off. I've grown to hate these. I'm sick, yes, but I truly wish I could work out every day.
 
Day 38...

Food:
Meal 1: MRP shake
Meal 2: 5 oz turkey, 4 oz yam
Meal 3: 6 oz chicken, salad, 2 tbsp low-fat salad dressing, 1 pear, 2 tbsp peanut butter
Meal 4: MRP shake
Meal 5: 6 oz cod, 1 cup zucchini, 2 mini ears frozen corn, 1 Fudgesicle

Exercise:
AM: upper body weights. Per exercise, 2 sets of 12-15 reps.
PM: 60 minute step class (included abs)
 
I'm going to mix things up next week (probably up my calories a bit, reduce protein and up my carbs.
Click to expand...

What are your macros currently.....or how many grams of proten and carbs are you getting daily?
 
Day 39...

Scorpiogirl, I've been varying it from week to week (even day to day), but I dig log a sample day into Fitday and it came out as 1825 calories...187 grams protein (wow, that seems high...) and 171 grams carb. I'm going to do something of a zig zag diet for the next two months (or less if I hate it). Two weeks of around 1400 cals followed by two weeks of around 2000 cals and then back again. It will pretty much be all unprocessed foods (even going to take a break from the MRP and protein shakes), consisting of a very moderate amount of protein and moderate to high "quality" carbs (probably more in line with the food pyramid guidelines). After that I'm going back to high protein, low carbs (more of a bodybuilder diet) for a month or two (that seems to be the max I can stand eating that way and then I need a break).

Food today:
Meal 1: MRP shake w/ 1 tbsp peanut butter
Meal 2: 5 oz yam, 5 oz turkey
Meal 3: 5 oz chicken, salad, 2 tbsp low fat salad dressing, plus 3 lifesavers and 1 tootsie pop (oops)
Meal 4: MRP shake
Meal 5: 1 cup steamed zucchini, 6 oz orange roughy, 1 pear, 1 tbsp peanut butter, 1 slice millet bread

Exercise: HIIT cardio--20 minutes on stair stepper, 15 minutes on ex bike
 
Scorpiogirl, I've been varying it from week to week (even day to day), but I dig log a sample day into Fitday and it came out as 1825 calories...187 grams protein (wow, that seems high...) and 171 grams carb. I'm going to do something of a zig zag diet for the next two months (or less if I hate it). Two weeks of around 1400 cals followed by two weeks of around 2000 cals and then back again. It will pretty much be all unprocessed foods (even going to take a break from the MRP and protein shakes), consisting of a very moderate amount of protein and moderate to high "quality" carbs (probably more in line with the food pyramid guidelines). After that I'm going back to high protein, low carbs (more of a bodybuilder diet) for a month or two (that seems to be the max I can stand eating that way and then I need a break).
Click to expand...

I'm going to suggest a couple of things for you....use them if you like. First, I would start logging EVERY MEAL in fitday, second, stay between 1500-1700 calories and third, increase the number of sets you're doing per exercise.

1) Fitday will hold you TOTALLY ACCOUNTABL for EVERYTHING that goes in your mouth. It can be very humbling and it keeps you honest. We would all like to say "oh, well, I won't count that piece of cake today" or "that candy bar was right after a workout, so it doesn't count". Can't do that with fitday because it is what it is.

2) You're still at a high enough bf% where you should be seeing weekly changes if you stick to 1500-1700 calories. I wouldn't start zig zagging until you get to a lower bf%.

3) 2 sets per exercise is just getting your muscles warmed up - do 3-4 sets.Try staying to 10-12 reps at the most. Make sure your last couple of reps are difficult; and do at least 2 different exercises per muscle. Three would be better.

Bodybuilder's diets consist of more carbs than someone who wants to lean out. The amount of carbs that works for you will be different than what works for me, but I'm guessing you shouldn't need more than 150 per day. Center your meals with the correct amount of protein, then add in the carbs and fats to equal the correct amount of calories you need per meal.

Example: I need 120 grams of protein a day which means I need around 20 grams per meal. I eat around 200 calories per meal (give or take), so I can add other things depending on how many calories that protein had.

Example: 4 oz Albacore (cal 160, pro 36)
I can add more calories now, because I've met my protein
minimum for this meal (BUT - I try not to exceed 350 cals for the
whole meal)

Hope that helps. There are a lot of foods - great tasting foods - you can put in your diet. Don't stop drinking your protein shakes unless your sure you've eaten all the protein you need during the day.

Only being on the program for a month or two and taking a "break" isn't going to do it for you. You will undo everthing you've aready done. Give yourself a cheat day and as you progress, cut it down to a cheat meal - BUT NO CHEATING DURING THE WEEK - or you can't have the cheat day. This gives you the incentive to keep going clean so you can splurge and not feel guilty about it.

Good luck!
 
scorpiogirl said:
Only being on the program for a month or two and taking a "break" isn't going to do it for you. You will undo everthing you've aready done. Give yourself a cheat day and as you progress, cut it down to a cheat meal - BUT NO CHEATING DURING THE WEEK - or you can't have the cheat day. This gives you the incentive to keep going clean so you can splurge and not feel guilty about it.
Click to expand...

This is SO true. With everything going on lately, I have managed to keep calories constant but the macros have significantly varied; less protein, more carbs and I guess more processed foods. I always thought really weight loss was calories in vs calories out. I haven't found this to be the case. A 40:30:30 and clean food has more effect.

Now, yes, this is me, might not be you. But be careful as a higher carb diet might have more of a negative effect that you expect.

You know what they, "you are what you eat".
 
Day 40...

First off, thank you very much for taking the time to give advice. It's absolutely appreciated. I think you're right and I'm going to hold off on the zig zag approach. Instead, I'm going to stick to 1500-1600 calories. I suspect, even though I haven't been logging into Fitday, that I've been closer to 1800-2000 calories, on average. In the last couple weeks I've lost focus a little bit and I absolutely know it's because diet-wise I'm burning out. Something needs to be tweaked before I can get strict again. I'm someone who will binge out of rebeliousness if I start to feel like I'm trying to insert too much control over my diet. So...for one to two months I'm going to allow myself more stuff like fruit, whole-wheat breads, daiy...stuff that I've been excluding. I just feel like psychologically I need to loosen the reins a bit. I'm also going to experiment with daily allowing myself a small treat instead of a big weekly cheat meal (I'll still make sure I stay under 1600 cals). Lastly, Scorpiogirl, I know you're right about more sets and lower reps being more effective than what I'm currently doing. I found this book on periodization training that actually lays out a full year's plan. The first six weeks only are devoted to muscular endurance (the 2 sets, 12-15 reps I've been doing) and then the rest of the year goes pretty hardcore into more sets and lower reps to build muscle strength and size. I'm just waiting to finish my first 6 weeks before I up the sets. Again..thanks..and may I say that's an awesome picture that you recently posted. Your physique really shows you know your stuff. :)

Food:
Meal 1: MRP shake
Meal 2: small white potato, 6 oz turkey
Meal 3: salad with 2 tbsp low-fat dressing, 6 oz chicken, 1 pear, 1.5 tbsp peanut butter
Meal 4: 5 or 6 Lifesavers, 1/2 of an MRP shake
Meal 5: roast beef sandwich (from supermarket deli) and small bag of peanut butter M and Ms (yes, I know I already had my cheat meal this week...aargh..we had three false fire drills at work this afternoon, which meant I had to walk up and down 4 flights of stairs 3 times so by the time I got home I pretty much had a screw-it attitude)

Exercise:
20 minutes HIIT cardio--treadmill, elliptical
Lower body weights and abs (2 sets, 12-15 reps)
 
Just stay focused - for YOU! You will be sooooo proud of yourself when you meet your goals and I want to be cheering you on all the way. Good luck! :)
 
Day 41...

Fell off the wagon in a big way today. Today was our annual girls' Christmas shopping day, which involved eating out at restaurants for both lunch and dinner, as well as going to the movies. Instead of being super strict I decided to just go with the flow and eat what I want. I WILL be back on track tomorrow. No ifs ands or buts.

Food:
Meal 1: mushroom omelette with one slice toast
Meal 2: turkey salad with 2 slices toast and an orange
Meal 3: 1 piece pizza, part of a thai salad, cup of tortilla soup, diet root beer
Meal 4: small box junior mints, several handfuls unbuttered popcorn, handful of mini joly ranchers
Meal 5: 3 slices bread, salad with chicken, several bites pasta with cheese and meat, and then substantial part of three different desserts (shared amongst 4 of us)

Oh boy, not even going weigh myself tomorrow. May not weigh myself Monday either.

Exercise: 26 minutes HIIT on treadmill
 
skychick said:
Day 41...

Fell off the wagon in a big way today. Today was our annual girls' Christmas shopping day, which involved eating out at restaurants for both lunch and dinner, as well as going to the movies. Instead of being super strict I decided to just go with the flow and eat what I want. I WILL be back on track tomorrow. No ifs ands or buts.
Click to expand...

Cheat day, no worries ;) ! Just get back on top of things tomorrow and stay focused, you will be FINE!! You can do it!! Keep up the good work! :qt:
 
Thanks IcePrincess. :)

Day 42...

Food:
Meal 1: 6 mushrooms, 1 egg, 2 egg whites, 1 slice fat-free cheese, 2 pieces toast
Meal 2: 6 oz tuna, 1/4 apple, a few craisins, 1 tbsp. low-fat mayo, salad, 1 piece toast, 1 orange
Meal 3: small bag Swedish fish
Meal 4: 20 almonds
Meal 5: 1.5 turkey burgers, 1 bun, 1 slice low-fat cheese, 2 tbsp catsup, salad, 2 tbsp low-fat salad dressing

Exercise: 45 minutes steady state cardio on the elliptical machine
 
Last edited:
Week 7

Day 43...

Weighed in at 156 this morning, which means a 3 pound gain since last week. Grrr...

Food:
Meal 1: 1 banana, 2 tbsp low-fat sour cream, 1 tbsp slivered almonds, 1 packet splenda
Meal 2: 1 string cheese, 1 apple
Meal 3: 1 orange, 1 piece toast, tuna salad (w/1/4 apple, a few raisins, 1 tbsp low-fat mayo), lots of veggies
Meal 4: 10 low-fat Wheat Thins, 2 tbsp low-fat cream cheese
Meal 5: 1.5 turkey burgers, 1 bun, 1 slice fat-free cheese, 2 tbsp catsup, salad, 2 tbsp low-fat dressing, 1 pack Starburst

Exercise: upper body weights. Per exercise, 2 sets of 12-15 reps.
 
skychick said:
Week 7

Day 43...

Weighed in at 156 this morning, which means a 3 pound gain since last week. Grrr...

Food:
Meal 1: 1 banana, 2 tbsp low-fat sour cream, 1 tbsp slivered almonds, 1 packet splenda
Meal 2: 1 string cheese, 1 apple
Meal 3: 1 orange, 1 piece toast, tuna salad (w/1/4 apple, a few raisins, 1 tbsp low-fat mayo), lots of veggies
Meal 4: 10 low-fat Wheat Thins, 2 tbsp low-fat cream cheese
Meal 5: 1.5 turkey burgers, 1 bun, 1 slice fat-free cheese, 2 tbsp catsup, salad, 2 tbsp low-fat dressing, 1 pack Starburst

Exercise: upper body weights. Per exercise, 2 sets of 12-15 reps.
Click to expand...
If you have been eating healthy all week then don't get too hung up on the # on the scale, esp. a few days after a cheat.

From your log, the diet looks a little up and down, I see SUGAR ... with maybe a little too much processed food and fruit... don't get me wrong , I LOVE fruit, but you maybe be holding on to some excess water.

Hmm, 1 PACK or 1 individually wrapped Starburst?
 
Hi Bunny..yeah, it's a little high in sugar, you're right. I just started this week allowing myself a daily treat (has to be under 250 cals) instead of a weekly cheat meal. I'm trying to find the right combo of what's going to be best for me physically and psychologically. I'm feeling like I need to loosen the reins a little bit and allow myself a little more sugar and fruit for awhile. I'll tighten back up after I get this burned-out feeling out of my system. What can I say? I like to experiment with tweaking things. :)

Day 44...

Meal 1: 1 egg, 2 egg whites, 1 slice fat free cheese, 6 mushrooms, 2 pieces toast
Meal 2: 1 string cheese, 1/4 of an apple
Meal 3: 2 pieces whole-grain bread, several slices of tomato, 1 piece fat-free cheese, 16 baby carrots, 2 tbsp low-fat ranch
Meal 4: 20 almonds
Meal 5: 1.5 turkey burgers, 1 bun, 2 tbsp catsup, salad (large), 2 tbsp low-fat ranch, 1 Caramello bar

Exercise: planned day off
 
Sure hope so. I managed to drop 3% last month so I think I can at least drop 3% again this month. If I don't make it to 25% then I hope I hit 26%. I'll see soon enough.

Day 45...

Meal 1: 1 sliced banana, 1 tbsp slivered almonds, 2 tbsp low-fat sour cream, 1 packet splenda
Meal 2: 10 low-fat wheat thins, 2 tbsp low-fat cream cheese
Meal 3: 2 slices whole wheat bread, several slices tomato, 2.5 slices fat free cheese, 16 baby carrots, 2 tbsp low-fat ranch
Meal 4: 1 string cheese
Meal 5: 1.5 turkey burgers, 1 bun, 2 tbsp catsup, 1 slice fat free cheese, salad, 2 tbsp low-fat ranch, 1 small package Reeses Pieces

Exercise: 25 minutes HIIT on stepmill
 
Day 46...

Food:
Meal 1: 1 sliced banana, 1 tbsp. slivered almonds, 2 tbsp low-fat sour cream, 1 packet splenda
Meal 2: 10 low-fat wheat thins, 2 tbsp low-fat cream cheese
Meal 3: 2 slices whole wheat bread, 2.5 slice fat free cheese, several slices tomato, 16 baby carrots, 2 tbsp low-fat ranch
Meal 4: 1 string cheese
Meal 5: 1.5 turkey burgers, 1 slice low-fat cheese, 1 bun, 2 tbsp catsup, salad w/ 2 tbsp low-fat ranch, 1 Kit Kat bar

Exercise:
AM: 45 minute spinning class
PM: lower body weights and abs--2 sets per exercise, 12-15 reps
 
skychick said:
Sure hope so. I managed to drop 3% last month so I think I can at least drop 3% again this month. If I don't make it to 25% then I hope I hit 26%. I'll see soon enough.
Click to expand...

You can DO IT!
Take every day, every meal, every workout as it comes if you have to.

Feeling low or helpless - log on here and talk about it - PM someone you like and express what you're feeling.

Keep on Chuggin'!

:rainbow:
 
Thanks for the support guys. I appreciate it.

Day 47...

Food: pretty much the exact same as yesterday.

Exercise: HIIT--20 minutes on treadmill
 
Day 48...

Food:
Meal 1: 1 banana, 2 tbsp low-fat sour cream, 1 tbsp almonds, 1 packets splenda
Meal 2: 1 apple, 1/5 turkey burger
Meal 3: 1 pita, 1.5 oz cheese, marinara sauce, mushrooms, onions, peppers, 1 candy bar
Meal 4: 10 low fat wheat thins, 2 tbsp low-fat sour cream
Meal 5: 1 tortilla, 5 oz chicken, veggies, low fat sour cream, salad, 2 tbsp low-fat dressing, 1 orange
Meal 6: 20 almonds

Exercise:
AM: step class with abs
PM: upper body weights. Per exercise, 2 sets of 12-15 reps.
 
Day 49...

Food:
Meal 1: 2 pieces raisin bread french toast with 2 tbsp low cal syrup
Meal 2: 1 pita, 1.5 oz low-fat cheese, marinara sauce, veggies, 16 baby carrots, 1 small bag Reeses Pieces with peanuts
Meal 3: 10 low fat Wheat Thins, 2 tbsp low-fat cream cheese
Meal 4: salad w/ 2 tbsp low-fat dressing, 1 orange, 1 tortilla with 5 oz chicken, veggies, low fat sour cream

Exercise: 25 minutes steady state cardio on recumbent bike
 
ScorpioGirl, just 3 grams. My protein intake has dropped off a lot. I feel fine, though. In a couple months I'll probably concentrate on adding more protein back in.

Week 8

I weighed in at 151 today, which is a 5 pound loss since last week. Certainly some of that is likely from water and muscle. Last week I changed my diet quite a bit. I don't think my calories are too low. I'm eating 1600-1700 cals every day. I'll see what kind of weight loss I get over the next couple weeks. It's possible I'll have to add more food.

Day 50...
Meal 1: 1 banana, 2 tbsp low-fat sour cream, 1 packet splenda, 1 tbsp slivered almonds
Meal 2: 2 celery stalks, 4 tsp peanut butter
Meal 3: spinach salad with 2 oz chicken and 3 oz feta cheese, plus oil and vinegar, 2 diet Jello cups
Meal 4: 1 string cheese
Meal 5: 1 tortilla, 3 ozs chicken, veggies, dollop low ft sour cream, salad w/ 2 tbsp low-fat dressing, 1 orange, 1 candy bar
Meal 6: 1 apple with 2 tbsp low-fat cream cheese

Exercise:
lower body weights and abs. Per exercise, 2 sets of 12-15 reps.
 
Last edited:
Just keep in mind that if your protien is low, weight gain IS NOT muscle.

I don't want to seem as if I'm picking on you, I just think you're diet is slowly falling off. Keep it tight, girl!
 
It's not as tight as it was before, true. But it's much, much more satisfying psychologically, so I believe I'll stay with it longer instead of burning out and giving up completely. And even though some of that 5 pound loss was water and muscle, it's still 5 pounds gone. Once I get to my goal--140 lbs and 18% body fat, I'll re-evaluate my diet, but for now I feel great. This was a good change for me.
 
Day 51...

Food:
Meal 1: 2 pieces french toast w/ 2 tbsp low cal syrup
Meal 2: 2 celery stalks, 4 tsp peanut butter
Meal 3: 16 mini carrots, 1 pita, 1.5 oz mozz cheese, marinara sauce, veggies
Meal 4: apple
Meal 5: 1 can vegetarian chili, 1 baked potato w/ 1 tbsp low fat sour cream, 2 mini bags gummy bears

Exercise: planned day off
 
scorpiogirl said:
I'm going to suggest a couple of things for you....use them if you like. First, I would start logging EVERY MEAL in fitday, second, stay between 1500-1700 calories and third, increase the number of sets you're doing per exercise.

1) Fitday will hold you TOTALLY ACCOUNTABL for EVERYTHING that goes in your mouth. It can be very humbling and it keeps you honest. We would all like to say "oh, well, I won't count that piece of cake today" or "that candy bar was right after a workout, so it doesn't count". Can't do that with fitday because it is what it is.

2) You're still at a high enough bf% where you should be seeing weekly changes if you stick to 1500-1700 calories. I wouldn't start zig zagging until you get to a lower bf%.

3) 2 sets per exercise is just getting your muscles warmed up - do 3-4 sets.Try staying to 10-12 reps at the most. Make sure your last couple of reps are difficult; and do at least 2 different exercises per muscle. Three would be better.

Bodybuilder's diets consist of more carbs than someone who wants to lean out. The amount of carbs that works for you will be different than what works for me, but I'm guessing you shouldn't need more than 150 per day. Center your meals with the correct amount of protein, then add in the carbs and fats to equal the correct amount of calories you need per meal.
Click to expand...


Be sure to re-read these suggestions by scorpiogirl...they will really help you out a lot as you try and reach your goals. :verygood:

*Fitday is a wonderful program that will help you to see where your calories are coming from, as well as hold you accountable. ;)
*If you are able to do so many reps in a single set then move the weight up...do higher weight with less reps. Also, like SG said, increase your sets to about 3-5 sets in order to get your muscles really working!!

I think that if you are consistant with these minor changes, you will soon see some results - Good luck and know that we are behind you and here for you!!

Good luck with your goals and know that we are behind you 100% and are here for you...supporting and encouraging!! :qt:
 
Day 52...

Food:
Meal 1: 2 pieces french toast w/ 2 tbsp low-cal syrup
Meal 2: 10 low fat wheat thins and 2 tbsp low fat cream cheese
Meal 3: 1 pita, 1.5 oz mozz cheese, marinara sauce, veggies, 16 baby carrots
Meal 4: 2 celery stalks, 4 tsp peanut butter
Meal 5: 1 can vegetarian chili, 1 baked potato w 1 tbsp low-fat sour cream, 1 big Reeses peanut butter cup

Exercise: 60 minute step class
 
Day 53...

Food:
Meal 1: 2 pieces french toast w/ 2 tbsp low cal syrup
Meal 2: 20 almonds
Meal 3: spinach salad w/ 2 oz chicken and 2 oz feta, 2 tsp olive oil and vingear, 2 cups diet jello
Meal 4: 1 apple, 1 Lifesaver
Meal 5: 1 tortilla, 5 oz chicken, veggies, salad, 2 tbsp low fat dressing, 1 orange, 1 small bag M and Ms

Exercise: upper body weights. Per exercise, 2 sets of 12-15 reps.
 
Day 54...

Food:
Meal 1: 5 oz tofu, 1 english muffin, 2 tbsp catsup
Meal 2: 10 low fat wheat thins, 2 tbsp low fat cream cheese
Meal 3: 1 pita bread, 1.5 oz cheese, marinara sauce, broccoli and onions, 16 baby carrots
Meal 4: 20 almonds, 1 hard candy
Meal 5: 1 tortilla, 5 oz chicken, dollop low fat sour cream, salad, 2 tbsp low fat dressing, 1 orange, 1 Nestle Crunch bar

Exercise: 60 minute step class
 
Day 55...

Food:
Meal 1: 5 oz tofu with spices, 2 tbsp catsup, 1 english muffin
Meal 2: 1 packet oatmeal
Meal 3: 1 tortilla, 4 oz veggies, 1 oz cheese, 4 tbsp salsa, lettuce, 1 large York peppermint patty
Meal 4: 1 can vegetarian chili, 1 baked potato with 1 tbsp low fat sour cream
Meal 5: 1 slice bread with 1 tsp peanut butter, 2 hard candies

Exercise: walk through my neighborhood; lower body weights, 2 sets of 12-15 reps
 
Skychick, can I be honest about something?

Are you still progressing towards your goal, even with the added processed sugar everyday? Sugar is addictive and no one understands that better than me - I was the queen of candy consumption. The more you eat, the more you want. It is hard to go cold turkey, especially when you use it for improving mood or rewarding yourself but by cutting it out (and it's hard I know), after a peiod of time, you just don't want it anymore and that's only good for your body.

I've been logging since September and I've only lost 7 pounds and a few inches. But since I've allowed myself some time off over the past few days, I've added more sugar into my diet and you know what - it made me feel sick! It tasted like poison almost. And though I haven't progressed so far aesthetically, my God, I know that I've made a positive change in my diet to not be addicted to sugar any more. My body will be thankful.

Again, I know that's just me - please don't think that I'm picking on you! LOL!! Just think about it :heart:
 
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