Sandi's food and whatever journal

[sandigirl06]

Ok, I have thought long and hard about this, have read other member's journals and have decided to bore you guys with the details of diet, exercise and whatever else comes along. As yiu may know from other thread I am really struggling with last 6 or so pounds which shows itself as a not so cute little pooch. The ideal weight calculator has ideal weight (5' and small frame) as 96-105 lbs which seems about right since I looked great at about 105 before. At present I am 112 lb. I am trying to lower body fat % to the low 20s or so. At last measurement was 33%! Soooo, here is history if you don't already know. I have always been a very tiny girl and in younger days never struggled with weight. Before the birth of daughter (16 yrs ago) I was steady at 93 lbs. After baby I stayed at 106 lbs for a very long time then creeping up to about 118 lbs or so in 30s. Two years ago I was working-out and got down to 107 lb but then stopped and gained 25 lbs!!!!!! That put me to 133 lbs! I started working out last May and have lost a lot of it but still a bit holds on. This is very frustrationg!! I know I sound like a whining baby but UUUGH! Anyways, here I am. Please bear with me as I am not the best writer in the world. I really love reading the amusing posts of some of friends here such as Lynne and Newmami. They always make me laugh! Ok, so I will start with today.....

4:45 a.m. pre-workout- protein shake w/ff milk and powder.

5:00 a.m.-workout full body 40 mins with trainer.
HIIT treadmill 15 mins.

6:15-post workout-protein shake w/ff milk and powder

7:30 a.m.-oatmeal with 1 whole egg and 3 egg whites.

8:30 a.m.-back to the gym after getting kids to school for elliptical 75 mins 30 & 35 resistance (machine goes 15-100 resist).

ok, I messed up a bit here because I was off work and really tired so took a nap and skipped a meal.

1:30 p.m.-woke up hungry and groggy so stumbled into the kitchen and made a protein shake w/powder, water, milk and nat pb. I know I should've had real food here but
I was really lazy and starving!

6:30 p.m.-made turkey tacos for the kids so I had some ground turkey and lettuce with taco sauce and one serving of refried beans. Diet coke.

Sooo, today was a very off day for me as I usually eat more food more frequently. I know I did not get anywhere near enough cals for today. It is 11:00 p.m. and I will go in the kitchen and grab maybe some celery and nat pb before bed. No protein shake!!! LOL

hubby is coming home for an overnight visit tomorrow from school in Fla. It has been a whole month that he is gone and I have been here with the kids single-handedly. Three boys 11, 13 & 16. They are stepsons (although their Mom passed away so they are pretty much kids!). Also 16 yr old daughter so needless to say I am pretty busy. I cut work hours down some to accomadate this so that is a big plus especially since now I have more days off to go to the gym while they are in school!! I am planning on some serious training and diet in the next 3 months to come. I can do this, right? I am soo excited to be starting a journal. Thx for reading and posting! Tomorrow is another day!!!

[swanso5]

i may have found your problem

4:45 a.m. pre-workout- protein shake w/ff milk and powder.

5:00 a.m.-workout full body 40 mins with trainer.
HIIT treadmill 15 mins.

6:15-post workout-protein shake w/ff milk and powder

7:30 a.m.-oatmeal with 1 whole egg and 3 egg whites.

8:30 a.m.-back to the gym after getting kids to school for elliptical 75 mins 30 & 35 resistance (machine goes 15-100 resist).

you're not going to burn much fat with that cardio when you've had carbs 60mins before it...that 2nd session needs to be in the pm or at least 6hrs later...this is wehat i followed in 28 fday 7.5kg loss program

mon - wts day...50g carbs (starch + fruit + veg...ditched the fruit part of the way through i think)
tue - am (8 or 9am) i did bw intervals, 5mins off, 20mins steady state cardio...pm (4 or 5 or 8pm depending on work) i did cardio intervals...20g carbs (fruit + veg)
wed - same as mon
thu - same as tue
fri - same as mon
sat - same as tue (protein + fat)

[sandigirl06]

OMG, Swans, I was thinking the same thing!!!! When I was on the elliptical yesterday I was wondering if it would be better if I spaced it out a little better. You just answered question so thanks!! No more oatmeal before cardio either. I am going to try carbing as you recommend. I am sure it will get things moving again. Although at last measure and weigh-in 2 weeks ago I lost a pound and inches from chest, waist and hips. Legs and arms were the same which is good because they are lookin pretty good. body fat also went down a bit and muscle mass was up so I hope I can really accelerate this process with the right timing of foods and exercise. I am going to move things around a bit as far as cardio goes also. It may be a bit tougher on schedule with kids and stuff but there is always a way if you really want something. This is something I REALLY want!!! I am lucky enough that kids are old enough to stay home while I go to the gym for a bit so as long as they don't neeed rides anywhere I am good. LOL. I will post food later tonite. THX and have a great day!!!!

[sandigirl06]

Brenty, I always get what I want!!!

[swanso5]

I lost a pound and inches from chest

don't wanna hear that....

if you can'y get away from home you can do bodyweight circuits and get the same results

a plan like the one above is only something you'd for 4 weeks at a time so make sure you can dedicate all your time to it, no cheats and reap the benefits

it's the same thing brent's following

[Boss Man]

Use Water with Shakes. Milk increase calories, Casein content, requires more Enzymes and thickens the shakes. All of which can slow absorption.

If you have tatse issues with waer play around with things like Vanillia Essence, ground Nutmeg, ground Ginger, Cinnamon and a bit of Honey and see if that helps at all.

[sandigirl06]

Hi, friends! Well, had an awesome weekend with huband and the kids! Went for a nice seafood dinner last night and had lobster and steak....yummmm! Yesterday's food was pretty good besides the biscuit and lobster nachos I ate at dinner. Well, hubby will not be back for 5 weeks so now I am dedicating myself now to new exercise and eating plan. Todays foods:

10:30 a.m.-bfast (late Sunday wake-up) veggie omlette w/4 whole eggs and peppers, onions & mushroom.
cup of coffee (rare for me) w/ff half & half and sweetener

1:00 p.m.-snack-lf cottage cheese & 22 almonds

4:00 p.m. late lunch- ground turkey w/taco seasoning (left over from Friday's taco dinner) with lettuce.

8:00 p.m.- grilled salmon & brussels sprouts.

When I am done here I will have a protein shake w/ water (thx for the tip, Boss!).

no exercise today....off day!!

Well, looking at this I am realizing I was most likely seriously lacking in cals today! days usually start much earlier so that means I get more meals in the day so have to squeeze in more food on late wake up days. Writing things down really helps a lot! To me it seems I ate a pretty good amount of food but looking at it is like ummm....no!

Sooo, Swans, do you do NO carbs on off day?? Does that include veggies as well?? Sooo funny I used to have cheat day on Sunday off day but u make me think about it and I am like...duhhhh, why would u cheat on a day with no exercise??? Kinda silly! Well, no more cheats for me for the next 4 weeks anyway! Tomorrow is weights day. Yayyyyy! Up at 4:30 a.m. Guess in that case I better get to bed. Nite-nite, friends!

[swanso5]

oh shit not now, for the weeks i did thoughand your right, i never know why people do cheats on off days

[fitoverforty]

I think one reason people may have their cheat meal on a day off, is because in their minds it is a "day off" of everything, workouts, and eating healthy, just a day to not have to think about portions, or sugar, or fat, or workout plans, routines, etc.
BUT, what you said makes so much sense, it really doesn't make smart sense to not exercise on the day you are going to consume more calories or fats, sugars than a regular day. You may just have enlightened alot of people (including me ) as to why they are stuck or not losing as much as they think they should be.

[Boss Man]

People do chest as a way of getting it out of their system. If it's planned, it's manageable, that way they don't end up doing random uncontrollable splurges on the food. It's a good way for people to get some release, because some people could bottle it up, eat well for 3 weeks, then just go nuts and have a day or two of just total food oblivion, then feel really bad.

Let's face it, if someone is eating about 6 times a day, having 1-2 dud meals out of 42 per week, isn't really the end of the world, as long as it's not something totally stupid like a 1,200 calorie Pizza, with 2 large glasses of Wine to boot, if it's just a bowl of Ice Cream with dinner or a bit of Cake, or a greasy Noodle dinner with Egg Fried Rice, then fair enough.

For some people that have never had an issue with food, then it may be a little difficult to rationalise it, but I think that's basically how I see it.

[sandigirl06]

Yes, Boss, we are all human and need to cheat sometimes. It is the timing of the cheats that is in question. Yep, much better to cheat on a day when you have burnt 1,000 cals than on a day when you have burnt zelch!! Lynne, I am glad we can help!! Soooo, this is the end of a very long and busy day!! Work was insane but I still managed to get all of meals in......

4:45 a.m. pre-workout-protein shake with powder & water.

5:00 a.m.- workout-full body + 6 rounds of kickboxing.

6:20 a.m.-post-workout-protein shake with powder & water.

7:30 a.m.- bfast- veg omelette w/4 whole eggs, pepper, mushroom & onion.
oatmeal w/sugar-free maple syrup.

10:45 a.m.-lf cottage cheese + 22 almonds.

1:30 p.m. lunch-ground turkey w/taco seasoning
green beans
sweet potato
diet coke

4:45 p.m.-celery sticks w/natural pb

7:15 p.m.-dinner-shrimp& brussels sprouts.

8:30 p.m. 45 mins elliptical.

Maybe before bed I will have a little snack. Perhaps a cheesestick would be good?? I am happy I do not have to get up at 4:30 a.m. tomorrow because it is not weights day!!! Sleep is gooood!!!! Nite-nite.

[Nokie173]

new favorite snack at night is low fat or fat free cottage cheese, almond butter and agave. But if you're worries about bring too sweet... you can replace agave with stevia but totally gotta try it with agave.. no need to have so much... OMG, i can eat that instead of ice cream... i know if sound gross but it's good

[sandigirl06]

Good evening, Fit friends. Nokie, I think I will try that snack of yours. I wish I read the post before I went to the store today I would've picked up some almond butter. I will get it next time. Well, today was busy as usual. No work but plenty of kid stuff at home. I made a $10 investment in a food scale. I think it will really help me size out portions for nuts and cheese and stuff! It's fun to put all kinds of stuff in and see what kind of portions I was eating before....helloooo, wake up call! Soooo, food and stuff for today....

7:30 a.m.-protein shake

8:30 a.m.-veg omelette w/4 whole eggs, mushroom & onion
3 turkey sausage links w/sugar-free maple syrup.

10:00 a.m.-elliptical workout 75 mins (steady).

11:45 a.m.-Balance bar-I do not usually eat these kinds of things but went to the grocery store right after gym and needed something
fast! That was the one with the least carbs. 17g.

2:00 p.m.-lunch-ground turkey w/taco seasoning
asparagus
sweet potato

4:15 p.m.-cheese stick
1 oz peanuts

7:45 p.m.-dinner-grilled salmon
brussels sprouts

So, I got on the scale at the gym and was down another lb!!! I hope is fat that I am losing! Tomorrow is weights day so of course an early wake up for me then a full day at work. See you all tomorrow!

[sandigirl06]

Hello, journal!! Well, another day in manic life has passed with lots of activity and food as usual. It went like this.....

4:45 a.m. pre-workout-protein shake

5:00 a.m.-work-out full body and intervals 15 min...was hard!!!!

6:15 a.m.-post workout-protein shake

7:30 a.m.-bfast-4 egg omelette w/mushroom and onion
3 turkey sausage links
oatmeal
1 serving of strawberries

10:45 a.m.-1 serving lf cheddar cheese
1 serving walnuts

1:30 p.m.-1 cup chic broth soup
grilled chicken
broccoli

4:15 p.m. celery sticks w/nat pb

7:30 p.m.-dinner-steamed shrimp
green beans

8:15 p.m.-45 mins elliptical (steady)....I am going to the gym at night now with two teenagers who really want to go to the gym.
Especially daughter who according to her has a few pounds to lose. I am happy she wants to
exercise like Mommy and it's fun to watch her do it! I can't just sit there I have to do
something so I make it an easy 45 mins.

Before bed I will have a serving of peanuts.

Soooo, I am really beat! Any input on food? Too much? Not enough? One thing I must note is that no matter how much I eat I hardly feel full and I am hungry very soon after. Is this a sign that metabolism is speeding up?? friend who is much bigger than me told me she could never eat that much food!! She stays full from a salad all afternoon long! After I ate that huge bfast this morn I still did not feel full!!!! I couldn't wait for a.m. snack. Thank goodness I am tiny or I would not be able to feed kids....just me! LOL

Well, I hope you all had a fun and healthy day!!!

[Fygle]

I'm probably spending twice the $$$ on food now compared to before I started working out. Like you I'm also never full for long, appetite/metabolism is through the roof! If I wanted I could probably eat once an hour