Change of plan on the chicken and coconut! We had chilli instead (no rice). Was totally delicious. no oil, all dry fried and then I mixed 75 g of lf through mine before I ate.
I am having a problem however. I am not (according to fittracker) eating enough calories. deficits are 500+ calories a day. I've upped protein, I'm eating more than I ever did on weight watchers (biggest plus being that I'm not constantly hungry thinking of food, I now have the opposite problem, feeling satisifed and not being able to eat enough). Fittracker suggesting I eat circa 2400 to maintain, 1900 as a goal. I am eating circa 1000 to 1600 I've only had one day where I hit 1900.
I've been trying to eat as per the suggestions you guys have given me but I just can't fit anymore in. Perhaps it's time to get a protein shake as I think I could fit in drinks (amongst the 3L of water ) rather than more food.
Any suggestions / comments welcomed!
Onwards and upwards
ps did 30 mins of HIIT today!!! Feel tired but good (ate almonds and a nut & seed bar afterwards and then had a jacuzzi too - reward!). Also did another 15 mins of moderate cardio on the treadmill.
Noosk's Workout Journal
Moderators: Boss Man, cassiegose
Re: Noosk's Workout Journal
What are you chomping at the moment? Might need another meal and possibly a small increase in Fats.
Re: Noosk's Workout Journal
Out of all the changes this journey entails, the amount of eating, was the hardest to achieve, keep at it, u will be eating like a horse in no time 
Re: Noosk's Workout Journal
Hey guys,
Breakfast: oatmeal (I've added a banana here this morning about 20 mins before, nearly gagged lol) with tbsp of linseed (a new addition this morning too)
mid morning: almonds, 23 and/or almond and nut bar
lunch: usually wholewheat bread (2 slices), turkey80 (or tuna 140g)- 100g, cottage cheese75g, salad,maybe some LF cheddar too 25g (missed this yesterday - I know, i know slap on hand)
afternoon snack: couple slices of turkey (20 - 40 g), veg sticks and LF (prob about 30 g here)
dinner: struggle to eat it cause I'm so full - yest had delish chilli, lots of veg and about 120g mince meat (no oil used) or else chicken (150g) and salad and vegs (no carbs in this meal other than those in the veg).
evening: pb on 3 or 4 crackers (trying to lose the crackers here!)or more turkey or veg sticks and 35g hummous
after workout snack usually 23 almonds and almond and nut muesli bar
i think i turn to veg sticks and salads lot. and sometimes I don't have the afternoon snack cause I'm not hungry and if I do, I can't finish dinner! Used to never leave dinner unfinished lol! Had to eat chilli yesterday in two goes to get it down. Fittracker has me suggested FAT intake as 44g. I've been hitting 30 and yesterday hit 55g!! I think because of the almonds AND the peanut butter. Going to change evening snack to LFCC and turkey instead of PB. Am still scared of eating fat and fatty things - from Weight watcher days...that stuff is imprinted on brain!
thanks for reviewing it for me. I have been scouring these boards to get as much information as possible, so I don't ask this question lightly, I just know I'm not getting it right yet.... edited (AGAIN) to add that I know I'm working out well. I'm sweating, heart rate is up and I WORK really hard and push myself through the I can't do this thoughts. even when lifting I sweat and I do struggle to finish the 12th rep and am somewhat sore the next day (not as bad as I thought though) and am definitely pushing myself, upping the weights for each set. So I don't think it's an intensity thing when it comes to the exercise.
Bonnie - hope to be galloping like a horse soon too!! Get rid of this fat!lol
Breakfast: oatmeal (I've added a banana here this morning about 20 mins before, nearly gagged lol) with tbsp of linseed (a new addition this morning too)
mid morning: almonds, 23 and/or almond and nut bar
lunch: usually wholewheat bread (2 slices), turkey80 (or tuna 140g)- 100g, cottage cheese75g, salad,maybe some LF cheddar too 25g (missed this yesterday - I know, i know slap on hand)
afternoon snack: couple slices of turkey (20 - 40 g), veg sticks and LF (prob about 30 g here)
dinner: struggle to eat it cause I'm so full - yest had delish chilli, lots of veg and about 120g mince meat (no oil used) or else chicken (150g) and salad and vegs (no carbs in this meal other than those in the veg).
evening: pb on 3 or 4 crackers (trying to lose the crackers here!)or more turkey or veg sticks and 35g hummous
after workout snack usually 23 almonds and almond and nut muesli bar
i think i turn to veg sticks and salads lot. and sometimes I don't have the afternoon snack cause I'm not hungry and if I do, I can't finish dinner! Used to never leave dinner unfinished lol! Had to eat chilli yesterday in two goes to get it down. Fittracker has me suggested FAT intake as 44g. I've been hitting 30 and yesterday hit 55g!! I think because of the almonds AND the peanut butter. Going to change evening snack to LFCC and turkey instead of PB. Am still scared of eating fat and fatty things - from Weight watcher days...that stuff is imprinted on brain!
thanks for reviewing it for me. I have been scouring these boards to get as much information as possible, so I don't ask this question lightly, I just know I'm not getting it right yet.... edited (AGAIN) to add that I know I'm working out well. I'm sweating, heart rate is up and I WORK really hard and push myself through the I can't do this thoughts. even when lifting I sweat and I do struggle to finish the 12th rep and am somewhat sore the next day (not as bad as I thought though) and am definitely pushing myself, upping the weights for each set. So I don't think it's an intensity thing when it comes to the exercise.
Bonnie - hope to be galloping like a horse soon too!! Get rid of this fat!lol
Re: Noosk's Workout Journal
Just wanted to add that I re-read Cassiegoose's eating suggestions AGAIN and I'm missing out on eggs the last few days which would help the protein intake. Other than that I'm just trying harder to eat the proteins. So far today have had fill of carbs, halfway to protein and fat looking good.
Will have some egg white scrambled eggs for afternoon snack and looking up some healthy chicken soup recipes to help with the protein intake. if anyone has any more suggestions they are welcomed!
N
Will have some egg white scrambled eggs for afternoon snack and looking up some healthy chicken soup recipes to help with the protein intake. if anyone has any more suggestions they are welcomed!
N
Re: Noosk's Workout Journal
Add more Protein to Breakfast and morning snack. Also change Cottage Cheese for Low Fat Cheese. Low Fat has more good Fat and more Protein.
Re: Noosk's Workout Journal
Thanks Bossman, done and done! much better day yesterday.
yesterday was cardio day so I did the aquafit class. Was hilarious. There were about 5 ladies age and then about 15 mature ladies who were there for more of a chat than anything lol. we did some great stuff, chin ups and pull ups for a minute straight along the bars in the pool (they're about 3 foot above the water), there was a lot of stopping and starting but I just kept jogging, moving to get the most out of the class. Enjoyed it just found a few moments where I had to keep going myself while we were waiting for some of the other participants to catch up. Will definitely do this again as I felt tired and work out after it, but energised too.
need to book another appointment with trainer to get him to help me put something concrete together re weights and body conditioning. doing well though, just eating oatmeal and egg whites here and then off to gym for weight day in about an hour.
cannot believe the changes in body from 3.5 weeks ago. I've lost 9 pounds now but more than that, I have a waist now, no rolls of fat. I feel so much better too.
onwards and upwards!
n
yesterday was cardio day so I did the aquafit class. Was hilarious. There were about 5 ladies age and then about 15 mature ladies who were there for more of a chat than anything lol. we did some great stuff, chin ups and pull ups for a minute straight along the bars in the pool (they're about 3 foot above the water), there was a lot of stopping and starting but I just kept jogging, moving to get the most out of the class. Enjoyed it just found a few moments where I had to keep going myself while we were waiting for some of the other participants to catch up. Will definitely do this again as I felt tired and work out after it, but energised too.
need to book another appointment with trainer to get him to help me put something concrete together re weights and body conditioning. doing well though, just eating oatmeal and egg whites here and then off to gym for weight day in about an hour.
cannot believe the changes in body from 3.5 weeks ago. I've lost 9 pounds now but more than that, I have a waist now, no rolls of fat. I feel so much better too.
onwards and upwards!
n
Re: Noosk's Workout Journal
howdy.
Today was a good day. Went for weights session this morning, legs were shaking afterwards! Then went and did 18 mins vigorous walking. I went to the library this afternoon with the kids and got out a couple of books on weight training as well that show you the various exercises and what muscles they're working so am going to study them at night before bed to help me put together a good tbw. I may go for a swim tonight and a jacuzzi as I didn't have time earlier on after weight session and I find the jacuzzi wunnerful for easing muscles on a weight day. I'll see how I feel after dinner and see what time husband comes home at.
Other than that nothing to report, I picked up some protein powder and have that after every workout and it's helped the diet immensely! Protein looking great now. still struggling a bit to balance fat (although they are all good fats) but want to keep it at 40g/day. Think I ate too much cheddar today so will only have lf cheddar once a day and stick to lfcc for other meals. Eating 6 times a day now with a protein shake after workout and still not craving any bread, sweets or other rubbish and am delighted about that!
onwards and upwards!
N
Today was a good day. Went for weights session this morning, legs were shaking afterwards! Then went and did 18 mins vigorous walking. I went to the library this afternoon with the kids and got out a couple of books on weight training as well that show you the various exercises and what muscles they're working so am going to study them at night before bed to help me put together a good tbw. I may go for a swim tonight and a jacuzzi as I didn't have time earlier on after weight session and I find the jacuzzi wunnerful for easing muscles on a weight day. I'll see how I feel after dinner and see what time husband comes home at.
Other than that nothing to report, I picked up some protein powder and have that after every workout and it's helped the diet immensely! Protein looking great now. still struggling a bit to balance fat (although they are all good fats) but want to keep it at 40g/day. Think I ate too much cheddar today so will only have lf cheddar once a day and stick to lfcc for other meals. Eating 6 times a day now with a protein shake after workout and still not craving any bread, sweets or other rubbish and am delighted about that!
onwards and upwards!
N
Re: Noosk's Workout Journal
rest day! Although I'll be teaching 3 hours of dance classes this afternoon so not really a rest, but it's lighter exercise than a workout so still a bit of a rest. sister is donating her dumbells to me - she's keeping her barbell though (phooey), but it's a start! Means if I can't get to the gym I can still do some weights at home (thinking ahead to summer time when the kids are off school and mornings won't be free anymore). building a nice repetoire and workout plan here to keep it well mixed and interesting and fun.
Feel so uplifted by the changes I'm making. Really positive and I haven't had one bad day since I started 4 weeks ago - I can't believe this. I've had years of having only a couple of good days each week if I was lucky and that was with meds.
fitness rocks!
Onwards and upwards
N
Feel so uplifted by the changes I'm making. Really positive and I haven't had one bad day since I started 4 weeks ago - I can't believe this. I've had years of having only a couple of good days each week if I was lucky and that was with meds.
fitness rocks!
Onwards and upwards
N
Re: Noosk's Workout Journal
Yeah fitness DOES rock, I use it as antidepressants to ; )
Re: Noosk's Workout Journal
holy moly, i am jelly.
just back from gym.
did squats, 12, 10 , 8, 6
deadlifts ""
lunges "2
bench press 12, 10, 8
incline press ""
bent over row ""
lat pulldown ""
seated shoulder press ""
lat raise ""
bicep curl 12, 12
seated tricep extension 12, 12
and then a bunch of core exercises like plank, V up with twist, spider and a few others I can't remember cause I'm fecked! then did some lovely stretches.
couldn't find a barbell in ladies weight section so one of the guys went and got me on from the men's - sweet!
feel like GREAT jelly!
onwards and upwards
N
oh I am now down 10 lbs! to 186lbs. yahoo!!!!
just back from gym.
did squats, 12, 10 , 8, 6
deadlifts ""
lunges "2
bench press 12, 10, 8
incline press ""
bent over row ""
lat pulldown ""
seated shoulder press ""
lat raise ""
bicep curl 12, 12
seated tricep extension 12, 12
and then a bunch of core exercises like plank, V up with twist, spider and a few others I can't remember cause I'm fecked! then did some lovely stretches.
couldn't find a barbell in ladies weight section so one of the guys went and got me on from the men's - sweet!
feel like GREAT jelly!
onwards and upwards
N
oh I am now down 10 lbs! to 186lbs. yahoo!!!!
Re: Noosk's Workout Journal
yesterday I took as a rest day I was soooo sore. quads and glutes were killing me! Feeling better today, a bit stiff, it's a cardio day today. Might head to the gym and use a studio to do some HIIT. Found out about the tabata method yesterday and have written out a bunch of exercises I can do. Going to start on the 30/30 time frame first and graduate to the 20/10 in a few weeks. I've found a whole new world of exercises using this method and can't see me getting complacent or bored. It's great!
so cardio today
5 mins warm up
30/30 x 16 (hope I last the pace!!)
stationary running
jumping clap
mountain climber
x country skier
burpees
shadow boxing
push ups
side lunges and hammer
5 mins cool down
stretches
wish me luck!
so cardio today
5 mins warm up
30/30 x 16 (hope I last the pace!!)
stationary running
jumping clap
mountain climber
x country skier
burpees
shadow boxing
push ups
side lunges and hammer
5 mins cool down
stretches
wish me luck!
-
fitoverforty
- VETERAN
- Posts: 3543
- Joined: Fri Apr 17, 2009 12:47 pm
Re: Noosk's Workout Journal
Congrats!! Good job!Noosk wrote:oh I am now down 10 lbs! to 186lbs. yahoo!!!!
Good luck!Noosk wrote:5 mins warm up
30/30 x 16 (hope I last the pace!!)
stationary running
jumping clap
mountain climber
x country skier
burpees
shadow boxing
push ups
side lunges and hammer
5 mins cool down
stretches
wish me luck!
Sounds challenging, but fun!Re: Noosk's Workout Journal
Thanks fitoverforty! I did it. I did a ten minute moderate pace warm up and then went for it. Did 20 minutes, so did the circuit twice and am so proud that I kept going and finished. Did about 10 mins of cool down and stretches. Then went downstairs to pool and did 2 sets of 20 of pull ups and chin ups on the bars in the pool - trying to build arm strength and I find this very challenging - but again I did it and although I struggled, I did them. The bars are about 3 foot above the pool so while part of your body weight is supported by the water it's not all of it so i figure it's a good way to build myself up to doing full on chin ups (can barely do one right now).
had the studio to myself for work out and the workout muse music was SOOO motivating. totally rocked. Loved doing it (was getting strange looks from people on treadmills though lol!).
as reward, I had a lovely relaxing hydrotherapy session which felt sooo good. Love the hydrotherapy spa.
Off now to the in laws for some dinner (will probably be lean red meat and veg - fav!).
onwards and upwards!
N
had the studio to myself for work out and the workout muse music was SOOO motivating. totally rocked. Loved doing it (was getting strange looks from people on treadmills though lol!).
as reward, I had a lovely relaxing hydrotherapy session which felt sooo good. Love the hydrotherapy spa.
Off now to the in laws for some dinner (will probably be lean red meat and veg - fav!).
onwards and upwards!
N
Re: Noosk's Workout Journal
whew. just finished and feeling great.
did 10 mins of moderate cardio to get the blood flowing then
today's workout was;
squats, lunges 12 x 3
push ups 10 x 2 (the girlie kind took ages but I'm getting there!)
back press ups 15 x 2
tricep chair dips 12 x 2
plank 25 seconds today!!!!
ab leg push 12 x 2
russian sit ups 25 x 2
finger to heel crunches 25 x 2
can openers 15 x 2
hip lift 15 x 2
then I did 22 minute cardio workout (a dvd I have from joanna hall)
stretches for 5 mins...
I can't get to the gym much this week as the kids are on a break from school so had to do exercises at home. I did bring them swimming this afternoon but I don't get a lot of exercise with them as they're only 4 and 6. In FANTASTIC news however, 6 year old started to swim by himself today!! He didn't even know he was doing it and neither did I till I ducked under water and there he was swimming around underwater not a bother!! So proud of him - he's like his mommy, LOVES the water and swimming.
I did get to do pull ups 20 x 2 and chin ups 20 x 2 while we were there, otherwise we were playing in the bubbles and having races and learning how to swim. A great day overall!
Onwards and upwards!
N
did 10 mins of moderate cardio to get the blood flowing then
today's workout was;
squats, lunges 12 x 3
push ups 10 x 2 (the girlie kind took ages but I'm getting there!)
back press ups 15 x 2
tricep chair dips 12 x 2
plank 25 seconds today!!!!
ab leg push 12 x 2
russian sit ups 25 x 2
finger to heel crunches 25 x 2
can openers 15 x 2
hip lift 15 x 2
then I did 22 minute cardio workout (a dvd I have from joanna hall)
stretches for 5 mins...
I can't get to the gym much this week as the kids are on a break from school so had to do exercises at home. I did bring them swimming this afternoon but I don't get a lot of exercise with them as they're only 4 and 6. In FANTASTIC news however, 6 year old started to swim by himself today!! He didn't even know he was doing it and neither did I till I ducked under water and there he was swimming around underwater not a bother!! So proud of him - he's like his mommy, LOVES the water and swimming.
I did get to do pull ups 20 x 2 and chin ups 20 x 2 while we were there, otherwise we were playing in the bubbles and having races and learning how to swim. A great day overall!
Onwards and upwards!
N