Skully's Journal (Diet/workout)

[skully]

I'm assuming cals btw.

9:00 - Sandwich: brown bread slices (2), with scrambled egg and low fat labneh, green tea. (250cals)

10:15-11:00 - Workouts; weights.

11:15 - 20g protein shake, 15 minutes later, 1 low fat Quaker chocolate chunk granola bar (200 cals)

2:00 - mini and thin (4 pieces grilled steaks), half of mashed potatoes, boiled veggies; corn and carrots. With little bit of lemon juice. (Home cooked meal, so no butter/oils...etc.) (400 cals)

update: it's only 3:17...and I'm hungry again! Why? I had water, still not working. I'll be moving 5 p.m. meal to 4 p.m. Probably have something heavier, like a bag of popcorn and PB.

Plan to have

4:45-5:00 - Special K protein plus and 1 rice cake with PB (300) change in plans. Had a popcorn bag with PB as a "Sauce to dip" the popcorn with. TASTES GOOD! About 300 cals still

6:15 - Body combat class (45 minutes). (I know it may a lot, but I loveeee this class, which I go to once a week only)

7:00 - 20g Protein shake only (100 cals)

8:00 - turkey sandwich in brown bread, with lettuce, low fat labneh, 1 tbs of mustard + little hummus + corn with lettuce (400-500?)

Okay, I'd assume this is not enough and I need to add another meal a bit before I sleep.

10 p.m. - Milk w/ a bit of protein powder, and 1 tbs PB on a rice cake? (250)

[skully]

9:30 - 1 boiled egg, ate some raw cereal a small amount (we ran out of milk!), green tea

11:00 - ( i had sth I didn't have in over 5 weeks ), 2 mini choco cheer from Dunkin Donuts. They're small and 4 can fit in a palm. And 1 cappuccino, made with low fat milk and a sweetener.

1 p.m. - Subway sandwich: 6-inch brown bread, roasted chicken, 1 slice of low fat cheese, black olives, lettuce, mustard. NO JUICES =)

4:15 p.m. - 1 bite of choco cake. 2 rice cakes with 1 tbs of Peanut butter each, 1 granola bar.

Today is no exercise day. I worked out 5 days straight, I need the rest. So yup. I'm also about take an hour or so nap (something I didn't do since 2 months)

The rest is yet to come....

8:15 ( I know long period, was sleeping tho): Pasta with chicken, olives, 1 piece of bread with cheese (not the healthy kind, tho.), Protein shake

I should probably have another full meal 2 hours from now but have no idea what to eat. I hate hitting this stage where I don't know what to eat anymore.

[cassiegose]

Hey girl,

11:00 meal could use a bit more protein. Its fine that you had the doughnuts but would have added protein to go with. 4:00 meal is a bit carb heavy with not enough protein. The 8:15 meal is also carb heavy, I would have had either pasta or bread but not both. You could also use more fruits and veggies in your meals. Maybe add some fruit to morning meals and veggies to afternoon meals. If you eat again at night i would have only protein as you've had quite a few carbs for the day and not enough protein.

As for your question about the plateau (I'll just answer it hear while I'm at it). You could be on a plateau. You'll know you've hit it when you're still doing the same things but not seeing the same results. You could tighten up the diet a bit more to shake things up... in other words cut back on things like pasta, bread, doughnuts and replace with fruit, veggies, and clean protein. I know you've been doing pretty darn good lately but have had a few cheats here and there (hardees on the 14th, the shawarma on the 17th, the white bread sandwich with mayo on the 18th, and then the donuts , bread, and chocolate cake today). These aren't the worst cheats but I think if you cut back to maybe 2 a week you might make start making progress again.

[skully]

Hey girl,

11:00 meal could use a bit more protein. Its fine that you had the doughnuts but would have added protein to go with. 4:00 meal is a bit carb heavy with not enough protein. The 8:15 meal is also carb heavy, I would have had either pasta or bread but not both. You could also use more fruits and veggies in your meals. Maybe add some fruit to morning meals and veggies to afternoon meals. If you eat again at night i would have only protein as you've had quite a few carbs for the day and not enough protein.

The 11 a.m. meal should've been better, true. But I didn't feel so hungry honestly. This doghnut with coffee is one of Monday/Wednesday Routines, which I'm trying to make 1 day with those 2 pieces of mini D's. Yeah i know meal 4 was carby. I''m eating too many carbs today. I don't know why! I'm not sure what I could have at night. I could simply have a protein shake w/milk? Would that be fine? I cannot eat meat around 10-11 p.m.

As for your question about the plateau (I'll just answer it hear while I'm at it). You could be on a plateau. You'll know you've hit it when you're still doing the same things but not seeing the same results. You could tighten up the diet a bit more to shake things up... in other words cut back on things like pasta, bread, doughnuts and replace with fruit, veggies, and clean protein. I know you've been doing pretty darn good lately but have had a few cheats here and there (hardees on the 14th, the shawarma on the 17th, the white bread sandwich with mayo on the 18th, and then the donuts , bread, and chocolate cake today). These aren't the worst cheats but I think if you cut back to maybe 2 a week you might make start making progress again.

Can I still eat those but less? I mean I don't know how to eat meat "alone". I got used to eating meats with bread and stuff. I could lessen the servings, instead of having chicken with pasta, I could have grilled shredded chicken and veggies for example at night. Sounds good, right?

Yeah today was a mess. I don't know why. I feel like I just got tired of eating the same thing everyday, I screwed up a bit today, but the stuff I had were always little quantites, not a full slice of cake, just a bite, not a whole 300calorie doughnut but 25% of a real doughnut. I always eat bread around lunch time or rice. I could eat a salad with chicken, but dressings are the problem. If I have one, I'd have Caesar. Even if I had it on the side, It will still be a lot of fat/calories to an extent. I eat lunch (3) times a week. One of these 3 days, will be a meal I like to eat, and the rest 2 days are as healthy as possible. But yeah, I could try to reduce carbs intake.

Does Plateau depends on food or exercise routines or both?

[cassiegose]

Don't be hard on yourself for eating so many carbs today Amna. We all have days were we just feel like eating some good food. You're human. It happens.

Yes you can still eat those foods but less. You can still have bread but i would stick to whole grains. And yes, having chicken with veggies is a GREAT idea as you could always use more veggies in your diet.

You didn't "screw up" today... however you did ask me about the plateau so i gave you honest answer. I'm not sure what to tell you about salads. Either find a healthier salad or a healthier option for salad dressing or have the caesar salad and treat it like a cheat meal becuase those really aren't the best for you when you add a bunch of cheese, croutons and dressing.

Yes a platuea can have to do with both diet and exercise. I'm hesitant to have you do more exercise when you can simply tweak your diet a bit and have good results. Adding more exercise could burn you out, force you to overtrain, and/or cause injury which would prevent you from being able to do any exercise at all. Sooo instead i would definitely look at the diet and see what you can change there.

Make sense?

[skully]

Don't be hard on yourself for eating so many carbs today Amna. We all have days were we just feel like eating some good food. You're human. It happens.

Yes you can still eat those foods but less. You can still have bread but i would stick to whole grains. And yes, having chicken with veggies is a GREAT idea as you could always use more veggies in your diet.

70% I eat whole grains. 30% white. I'll ask dad to buy different whole grains bread, not just slices! I really dislike veggies. That's problem. I only like lettuce, broccoli, corn, olives (are they veggies? lol) I force myself to eat things like carrots, cucumber. I HATE tomato/mushrooms/onion. Always have...ah.

You didn't "screw up" today... however you did ask me about the plateau so i gave you honest answer. I'm not sure what to tell you about salads. Either find a healthier salad or a healthier option for salad dressing or have the caesar salad and treat it like a cheat meal becuase those really aren't the best for you when you add a bunch of cheese, croutons and dressing.

In terms of decision making, I was aware of what I was doing. For me that makes a difference when I eat out of a craving or out of choice. I probably just had too many carbs, some being not the best type obviously. Yeah, I can live w/o the croutons and cheese. It's the dressing that haunts me! I don't know al ot of healthy dressings, except for oil and balsamic, which is not offered at uni. I could probably eat lettuce with chicken alone, won't be the worst things, since i love both anyway!

And of course I do appreciate your honest answer. It helps to know where I may be going wrong.

Yes a platuea can have to do with both diet and exercise. I'm hesitant to have you do more exercise when you can simply tweak your diet a bit and have good results. Adding more exercise could burn you out, force you to overtrain, and/or cause injury which would prevent you from being able to do any exercise at all. Sooo instead i would definitely look at the diet and see what you can change there.

Sure I can tweak diet a bit more, tighten it for a while and see if there any changes throughout. As for extra exercises. I add pull-ups, using a bar, sometimes. Bicep curls/hammers, and dips mostly aside from the exercises you've given me. Also sometimes I feel I cannot do the lunges correct, so I do other exercise, kinda like a quad curl or a leg push up with a machine.

Make sense?

[cassiegose]

Olives are technically a fruit and corn is technically a grain. What about brussel sprouts, green beans, peppers, celery, cauliflower, spinach, and zucchini?

Lunges are a great exercise. You should see if you can find somebody to help you with the form so you can do them correctly.

[skully]

Olives are technically a fruit and corn is technically a grain. What about brussel sprouts, green beans, peppers, celery, cauliflower, spinach, and zucchini?

Lunges are a great exercise. You should see if you can find somebody to help you with the form so you can do them correctly.

Olives are a fruit? Interesting! so corn is like eating bread...etc? but I LOVE corn! ='(

Hm...nope I don't like any of these things, except cauliflower (I don't mind it)

I've been moving up with lunges. Like doing 10 reps every few days to get used to the form. I can't do it with weights yet. I tried and it was bad. I really want to focus on strength too, because I really don't have much strength, especially in upper body. I still can't do an effin 1 full push up the right way!! Sad, eh!

[skully]

plan for tomorrow's first 3 meals. Since I have a different class/time schedule on Thursday's.

9:30 - scrambled eggs in brown bread sandwich with cheese, green tea. (200-300 cals)

11:15 - 1 apple (if i felt like it, and found one!), 1 low fat yogurt, and one slice cut in half with low fat labneh and zaatar (pre-workout meal for weights) (240 cals)

1:15 - Weights

2:15 - Protein shake (100 cals)

2:30-45 - (lunch) Subway sandwich: turkey breast, mustard, olives, lettuce, 1 slice of low fat cheese. (300-400 cals) (post workout) with lemon juice

Class from 4:00-6:30, will have peanuts afterwards (15grams because I have to ride back home, or maybe go out (undecided fact). class finished early, so I had 1 stirred yogurt and 20g of peanuts at 5 pm

I went out, so at

8p.m. I had 5 pieces of flafel with a bit of tahenah, pink pickles, a bite of a shawwrma ( I was hungry and food didn't satisfy stomach! It was a bite though.

If I get hungry at 12-1 a.m. I will have PB and Protein shake.

---------

Am I eating TOO many carbs in those meals? I plan to eat less later at night, and focus on protein, healthy fat, veggies.

[cassiegose]

Those meals look good! Thats a good plan!

Yes, corn is like eating bread. Many people eat it as a veggie when they should actually treat it like a piece of bread or pasta.

[skully]

Those meals look good! Thats a good plan!

Yes, corn is like eating bread. Many people eat it as a veggie when they should actually treat it like a piece of bread or pasta.

Yay. I feel good!

Hm, I should watch corn intake. I eat quite a bit too much of it (that's when I started getting fat actually, because I had too much crap in it, butter, cheese, salt...etc). I barely have that now. Just boiled corn in a small cup.

[skully]

Today is off day. I won't eat a lot of crap, but probably a bit more calories than usual. I probably shouldn't because Im going for a weigh in tomorrow. It's not like i'm going to have MacDonald or sth.

12:30 - 1 Rice Cake W/ PB and Special K Protein Plus Cereal w/low fat cheese

2:40 - 4 pieces of grilled shrimps, very small amount of white rice, veggies: broccoli, carrots, corn (even tho it's considered as carb)

Plan to have

4:30 - Light popcorn w/Peanut butter as a sauce (1-2tbs) and a bit of Mountain Dew (I had a bottle in face for the past few days w/o touching it!)

Rest is later to come.

but I'm going to do some light cardio (elliptical or something for 20-30 minutes) Even though today is official off day.

6:45 - Protein shake only

8:00 p.m., grilled chicken (palm size) with low fat cheese, 1 scrambled egg, a few bites of hummus, 1/4 of a corn in a cub (grilled). Probably ate too much, but I don't feel full or bloated. Plus I didn't have much protein during the day, so this meal was RICH in protein. At least 30g.

[skully]

Good news is corn is almost always a whole grain, since it has the husk on it. Popcorn is technically a whole grain (:

Oh, wow! good news for me Things I like to eat. Hehe. Anyways, I is off to the gym now for light cardio session + Hip/lovehandles exercises. Nothing too-sweaty-like though. I'm kinda bored and tired, and a little sore from yesterday's workout. So i'm going for super light cardio (for movement).

Rest of the meals to come later on.

[cassiegose]

Great job Amna. Your meals look good.

[skully]

Great job Amna. Your meals look good.

Thanks! Although it's off day. I still went to do light cardio and ate as healthy as I can.

For me, it's not about forcing myself to eat 1 junk meal a week or something. That sort of drives me crazy and demotivates me. I feel when I balance it out during the week. The less junk I crave