Skully's Journal (Diet/workout)

[skully]

I haven't done this before, but doing this means committing and revising and keeping track.
I've been off and on with exercises and have started again "seriously" on the 25th of Nov. '09
I'll be honest, with slip ups, cheatings...and everything. No lies!

Weight was: almost 55kgs
Weight now (Dec 14): 54kgs

Waist inches: 28 before, now 27
Hips: 33 before, 32 now.

Before that (past 3 weeks) diet has been pretty clean with maybe "little" slip ups.

14-12-09

I sinned today, and planned to sin. So I had a big cheat.

9:00 a.m. (Quick bite) Protein Plus Special K with lowfat milk & green tea (To tell body, relax, you're getting food today)

10:30 a.m. (Real breakfast, I'd say) Brown bread, low fat lebnah and Zatar, low fat Granola bar, coffee

Couldn't eat anything until 3 p.m.

3 p.m. sin...Mac Chicken, small fries, and 200ml coke

BUT...but the big turn around here, is 1 month ago I'd do this and SLEEP and have it twice a weekk

so a 4 p.m. I got off , wore training clothes and today is cardio day. I didn't exactly follow a certain routine, so what I did is. 3 mins warm up, 10 mins interval ( 1 min walk fast at speed 5/1 min jog at speed 7), then 10 mins elliptical ( 1 min easy level/1 min hard level/1 mins backward), then moved to a machine that shakes the body a massager of some sort for 3 minutes, then back on the treadmill, VERY fast walking 6km for about 5 mins, and then another 5 for cooling down.

To keep body challenged, and I started getting pain from the treadmill, so I kept switching making body wonder, what's next...hmm..

5 p.m. about 15g of Protein Shake...couldn't eat anything, as you may already figured, I was full.

8 p.m. 1 whole egg, turkey with cottage cheese in brown bread slices, stirred yogurt, green tea.

Drank about 1.5-2L of water

I know what is missing in diet today, i did not want to overdo the calorie intake because I am well aware of the fact that MAC meal was about 700 cals, but I didn't skip any meals...

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p.s. Please keep in mind I hadn't had McDonalds in 4 weeks, and before I used to have it twice a week. and wasn't moving and would sleep for 3 hrs after the meal.

[swanso5]

sinned is a strong word...

[skully]

sinned is a strong word...

You're probably right. But I don't really see it as "cheating", because I told myself from the beginning, I will not cut junk 100% from diet. Sure it may not give me the 100% results that I could get, but for now I'm putting realistic goals, that will not make me "over do" junk again like before.

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Meals as they come:

15-Dec-09

9:15 a.m.: water + Special K Protein Plus w/low fat milk + green tea

10:30 a.m.: Weight lifting until 11:10, then 10 mins steady cardio.

11:30- 20grms of Protein shake w/water

12:30- Very little steamed white rice w/ 3 thin slices of roasted beef, with hummus and lemon juice.

2:45- a mixture of nuts, not too much about 20grm, with cocktail juice ( I could only have that because I had 2 classes right after each other, and grabbed some nuts earlier to snack within 10 mins! eh

5:30 - Light popcorn bag, dipped with little Peanut butter, and about 150ml of mountain dew...

8:30- one slice (cut in half) of brown bread with 1 slice of turkey and cottage cheese, 1 small scrambled egg, some olives, and green tea.

Hm...I usually sleep around 12-1 a.m....and it's about 9 p.m. now...is last meal heavy or??

[skully]

Realistic is the way to go (: So much easier to stick with it!!

Agreed. Why put so much high expectations, and keep on failing? I want to be an average healthy person, not 100% nor 0%. And I believe the expectations I have will be not the most "ideal", but the best for me at this point of life....and I will work on it one step at a time.

[Boss Man]

The best thing you can do right now ,is to get consistent, sustainable progress, in a fairly healthy way, obviously without drastic eating or exercising patterns.

I say this, as I think you have come so far in the past 18-24 months, from the person you were. So, so far and you can be so proud of yourself for it, but I don't think you are quite ready, to handle the demands of a picture perfect eating and exercise lifestyle yet, so as long as you can get in the ballpark, for quality sustained progress and results on both fronts, which I think you CAN do, then you'll be fine in the long-term .

You're an intelligent and very likeable person. I appreciate it's not always been easy for you, but it's great to see you turning some corners and growing more emotionally and mentally as a person.

So I agree that setting yourself strict targets, might be a little over stretching yourself right now, which is not to say you could never be that kind of faustidious person, regards training and diet, but the main thing is what you're doing now, which is so much more pro-active than before, when you were not emotionally and mentally quite settled enough, to commit to anything more consistant than about 10 days.

It's great to see the changes in you now, compared to about 2 years ago, when you first came here. I never really doubted you could achieve, but I knew it would take you longer than most, but it seems now as if you realise you can do this, and that you're not a failed or damaged individual, that will never achieve much physically, as you're not, nor never have been that person for a single day.

Most of this will have to be you and you alone, because it's like that for everyone, but I'm glad you came back here, because you always did show respect and humility just like now, and proved you deserved and still do deserve people here to respect you back, and take some active role in supporting and sometimes helping you along the way.

You are capable of probably 99%, which will probably be enough, but certainly we can always provide the other 1%, anytime you need it, because you've proven you're worth and deserve that.

So keep your chin up, be strong and keep on believing in yourself and trying to move forward. As someone that was quite active before, in your attempts to change and better yourself, I want to tell you I feel a lot of pride for the person you've become now, and I really mean that.

I think you're a pretty great person with a lot of human potential, just waiting to be discovered and acted on, as long as you continue not to let anyone or anything stand in your way.

I reckon you CAN do that, do you?

.

[skully]

The best thing you can do right now ,is to get consistent, sustainable progress, in a fairly healthy way, obviously without drastic eating or exercising patterns.

I say this, as I think you have come so far in the past 18-24 months, from the person you were. So, so far and you can be so proud of yourself for it, but I don't think you are quite ready, to handle the demands of a picture perfect eating and exercise lifestyle yet, so as long as you can get in the ballpark, for quality sustained progress and results on both fronts, which I think you CAN do, then you'll be fine in the long-term .

You're an intelligent and very likeable person. I appreciate it's not always been easy for you, but it's great to see you turning some corners and growing more emotionally and mentally as a person.

So I agree that setting yourself strict targets, might be a little over stretching yourself right now, which is not to say you could never be that kind of faustidious person, regards training and diet, but the main thing is what you're doing now, which is so much more pro-active than before, when you were not emotionally and mentally quite settled enough, to commit to anything more consistant than about 10 days.

It's great to see the changes in you now, compared to about 2 years ago, when you first came here. I never really doubted you could achieve, but I knew it would take you longer than most, but it seems now as if you realise you can do this, and that you're not a failed or damaged individual, that will never achieve much physically, as you're not, nor never have been that person for a single day.

Most of this will have to be you and you alone, because it's like that for everyone, but I'm glad you came back here, because you always did show respect and humility just like now, and proved you deserved and still do deserve people here to respect you back, and take some active role in supporting and sometimes helping you along the way.

You are capable of probably 99%, which will probably be enough, but certainly we can always provide the other 1%, anytime you need it, because you've proven you're worth and deserve that.

So keep your chin up, be strong and keep on believing in yourself and trying to move forward. As someone that was quite active before, in your attempts to change and better yourself, I want to tell you I feel a lot of pride for the person you've become now, and I really mean that.

I think you're a pretty great person with a lot of human potential, just waiting to be discovered and acted on, as long as you continue not to let anyone or anything stand in your way.

I reckon you CAN do that, do you?

.

Awwww...Boss Man, you're the best! And the sweetest ever! Yes, I CAN do that...and I'm TIRED of letting things get to me. I do believe I am much stronger, probably more mature than I was two years ago like you said, and that is VERY true.

I am so GLAD that I came back, I did because I found something here you know. There are a lot of forums, websites...etc., but I really just love here. It's a nice place with a lot of nice people and a great support group. I regret ever leaving!

You're right...I don't want to make an drastic changes just yet....because if I do, I can see another fallout, and I do not want that. I rather take it gradually...and I do think eating habits are much better than few weeks ago. I honestly did not put one HEALTHY thing in mouth or even thought about it to begin with.

But now, like I said...most of food and habits are healthier than those non-healthy ones! So that's a good start to me!

[skully]

Dec-16-09

9:00 - Special K protein plus (10grms), with low fat milk and green tea
(had to drive to another city for uni)

10:30 - Low fat Granola bar, coffee, a super mini-cheat 2 mini munchkins from Dunkin' doughnut...which are probably no more than 100 cals, which were used up anyway during the day.
(then had classes straight from 11-2)

2:00 p.m. Had a handful of peanuts and orange juice
(had to leave university to eat A HEALTHIER lunch at home)

3:00 p.m. Grilled chicken (w/o skin), some veggies, little white rice and water

At 4:30 I got very tired and ended up sleeping for quite a long time....till 7:30. For some reason I haven't been feeling well today, quite dizzy actually, and in a lot of pain (soreness).

8 p.m. - Didn't exactly have the most healthy meal, because there was food ready cooked for me, but I had very small portions of it. Half a "white" slice with chicken and mayo, Wheat pasta with little chicken and white sauce, I had about the size of palm, and some olives.

I am not sure if I should workout today or not. 1) legs are quite sore, and I don't want to stress body...so I am thinking to just simply walk around or do very light Areobic at 9 p.m. and half a protein shake of 20g, because I didn't have enough protein today (I think).

Later on around 10:30 or so I may have another meal... plan is: Some nuts and popcorn. I don't know if I should go for the yogurt or not, I think there will be too many carbs from that meal...But I will not be sleeping early. I will around 2 a.m.

9:30 p.m. Protein Shake about 20g

so 10:30 p.m - Half a bag of light popcorn, about 70 cals, Grilled Halloumi cheese sliced w/olives and olive oil, little amount of peanuts, and lemon juice.

I think I did pretty well today for myself. Most of the meals were balances, some were not VERY healthy, but not extremely unhealthy either.

[cassiegose]

Hey girl,

If I were you I would really try to increase protein. Meal 1, 2, and the last meal of the day all could use some more protein. You could maybe make a sandwhich or something to take to university with you and eat it right before the 11 oclock class. The peanuts after class are great... I would have fruit when those but i know how you like your juice. For the last meal of the day you could try nuts, low fat cheese, and popcorn.

Good job!

Cassie

[skully]

Thanks Cassie...

I honestly don't know how to eat cheese! I never eat it alone...how do you eat your cheese? I have low fat cheddar cheese...and low-fat halloumi cheese as well.

Yeah, I know first meals needs more protein, but its hard for me to eat egg in the morning because i have to drive to uni, and I worry about not reaching on time everyday, no matter how early I wake up...so even cornflakes I eat it while dressing up.

Meal 2, Well, I think i get about 8grams of protein or so, because I drink coffee with low-fat milk, so it counts as protein to some extent, right?

I usually pack 1 sandwich which is low fat lebnah w/zatar, but we ran out today ='( So I need to get those soon!

Oh I also have peanut butter that has 8grm of protein with 2 tblespoon, but I dunno how to eat it w/o it being so heavy? Is it supposed to refrigerated or kept outside?

[cassiegose]

Thanks Cassie...

I honestly don't know how to eat cheese! I never eat it alone...how do you eat your cheese? I have low fat cheddar cheese...and low-fat halloumi cheese as well.

Yeah, I know first meals needs more protein, but its hard for me to eat egg in the morning because i have to drive to uni, and I worry about not reaching on time everyday, no matter how early I wake up...so even cornflakes I eat it while dressing up.

Meal 2, Well, I think i get about 8grams of protein or so, because I drink coffee with low-fat milk, so it counts as protein to some extent, right?

I usually pack 1 sandwich which is low fat lebnah w/zatar, but we ran out today ='( So I need to get those soon!

Oh I also have peanut butter that has 8grm of protein with 2 tblespoon, but I dunno how to eat it w/o it being so heavy? Is it supposed to refrigerated or kept outside?

When I eat cheese I usually just put it in mouth and chew. I often eat it plain. You could also grate it and sprinkle it on your eggs or have it with a piece of bread or something. For the egg in the morning, could you boil some eggs and just eat one whole on your way to the university? Yes low fat milk has some protein in it. For the peanut butter... I usually have some in oatmeal or just eat it off the spoon. You could also have it with bread or have it with celery. Not sure how to make it less heavy. If the peanut butter is natural is needs to be stored in the refridgerator. If its not it can be stored in the cupboard. Natural is best as it doesn't have any added sugar or preservatives in it.

[skully]

Thanks Cassie...

I honestly don't know how to eat cheese! I never eat it alone...how do you eat your cheese? I have low fat cheddar cheese...and low-fat halloumi cheese as well.

Yeah, I know first meals needs more protein, but its hard for me to eat egg in the morning because i have to drive to uni, and I worry about not reaching on time everyday, no matter how early I wake up...so even cornflakes I eat it while dressing up.

Meal 2, Well, I think i get about 8grams of protein or so, because I drink coffee with low-fat milk, so it counts as protein to some extent, right?

I usually pack 1 sandwich which is low fat lebnah w/zatar, but we ran out today ='( So I need to get those soon!

Oh I also have peanut butter that has 8grm of protein with 2 tblespoon, but I dunno how to eat it w/o it being so heavy? Is it supposed to refrigerated or kept outside?

When I eat cheese I usually just put it in mouth and chew. I often eat it plain. You could also grate it and sprinkle it on your eggs or have it with a piece of bread or something. For the egg in the morning, could you boil some eggs and just eat one whole on your way to the university? Yes low fat milk has some protein in it. For the peanut butter... I usually have some in oatmeal or just eat it off the spoon. You could also have it with bread or have it with celery. Not sure how to make it less heavy. If the peanut butter is natural is needs to be stored in the refridgerator. If its not it can be stored in the cupboard. Natural is best as it doesn't have any added sugar or preservatives in it.

Hmm, maybe I eat some halloumi cheese with olives then. I like olives. I usually always eat cheese with "other" stuff like with meat...etc, but never alone...so I find it hard to just "eat cheese", lol.

I could try eating a boiled egg, the whites...Never though of that because I like eggs scrambled mostly!

I'm not sure if the PB i have is natural or not, I got the American Garden one....

I actually tried dipping popcorn with PB and it wasn't bad really!

[cassiegose]

If youre only having one egg eat the whole thing, not just the whites (assuming thats what you meant?).

When you have a chance look at the peanut butter and list the ingredients for me and i'll tell you if its natural.

I just went back and looked at your meals... didn't realize the cereal had that much protein in it. That meal wasn't too bad for protein but it wouldn't hurt to add an egg there.

[skully]

Yep, I meant the white only. I actually like the yellow when it's watery only, not thick! I could have another egg at night, which I do most of the time.

And yeah this cereal is good, It has extra protein in it, that's why I eat that instead of all-bran in the morning. It's also not very high in calories either!

I'll list the ingredients as soon as I can...

[skully]

17-dec-09

No uni today

11:00 a.m. - 1 whole egg, Special K Protein Plus, a couple of green/black olives & green tea

12:00 - Strength training at home, since I didn't have gym access today. I worked out pretty well though with 4kgs dumbbells and resistance rings. About 35 mins.

12:45 - Protein shake

2:00 - Some sort of cooked meatballs with white rice with corn and carrots, and stirred yogurt

I'm going out from 3 p.m. until 9 p.m....at least two meals will be there, one in the movies and dinner...So I don't know what I'm having...but def popcorn in the movies.

Okay...since I went out...I've been really bad today. I know I consumed probably over 1,000 cals.

I got carried away with food urges, and has nachos at the movie. Sure got some protein from the cheese, but a lot of fat and cals, which was about 5 p.m.

Then around 7:30...I had...ehm ice cream, which is a certain type I can only get on very occasion...

and most BINGED food I have, CAESAR salad. OF course, lettuce, grilled chicken all good, but NOT THE dressing, and weak spot IS UNO's grill caesar dressing. That's like ...I don't know...most loved fattening food EVER.

The only difference this time, I had a smaller salad, with ONE cup of dressing. I USUALLY HAVE 4!...yes...imagine cals from that ONLY..so I think that was a big step for me, to just ask for one. IT was hard...*sigh*

I have to workout hard tomorrow....I got this random sudden cravings....

But I was active today, we walked for at least 30-40 minutes during the time I was out..

[skully]

If youre only having one egg eat the whole thing, not just the whites (assuming thats what you meant?).

When you have a chance look at the peanut butter and list the ingredients for me and i'll tell you if its natural.

I just went back and looked at your meals... didn't realize the cereal had that much protein in it. That meal wasn't too bad for protein but it wouldn't hurt to add an egg there.

Here are the ingredients of the PB

Peanuts, sugar, less than 2% of fully hydrogenated veg oil, salt and corn syrup.

It's about 200 cals for 2 table spoon, with 16g of fat, and 3.5 saturated fat, and 8grams of protein, 2g of fiber.