Be aware of dressings on foods, some are okay, some are not. If there is nutrition information you can source on the internet, regards the Mc Donalds dressing you ate, then you'll know either way.
If you're concerned or discover it's not a great choice, just ask them to leave it off in future.
Skully's Journal (Diet/workout)
Moderators: Boss Man, cassiegose
Re: Skully's Journal (Diet/workout)
Yup. I checked it. One pack has 40 cals, and I had half of it.
Okay...so I have been eating really good the past few days but it seems to me I am gaining fat in regardless. I am going to up cardio a lot this month to 3X a week, with 4X split workout.
I am eating a little bit more than usual healthy fat, but not toooo much. Really. I've been fairly aware of what I am having...but the fact I feel stomach is getting bigger...is...agh!!!
Meals:
9:00 Protein shake with milk, and brown bread with low fat labneh and zatar 350
12:00 little peanuts (like 10 pieces), couple of pistacio (sp), and an alpen bar (170)
2:00 Turkey sandwich from Smart bite (had low fat cheese, mayo..and it was 450 cals. (mentioned in the label)) and I cut the sandwich in more than have 3/4? or whatever 1/4? i suck at nos...and ate more or less 300 cals with a few sips of lemon/mint juice
3:45 Green tea
5:00 the rest of the sandwhich and green olives (8-10 pieces) 100-150
Walked up and down the stairs a few times, went out on the streets and walked a distance of 5-7 buildings back and forth, and went to the gym and did a steps class (for the first time...not a big fan...but i knew if i did cardio on own id quit after 15 mins..so yea
8:00 2 eggs (with yellow..I know 10g of fat), hummus (not too much) I'd say 150-200 cals, and all bran cereal with low fat milk. Again, not mote than 400 cals.
Does it look too much? Or too litte...i dunno =S
I will be having a protein shake at night again and one green tea now...bleh.
I am trying to keep on walking, and stuff...exercising still with work and all...i mean..i should be losing fat..not storing it in stom..its npt that bulgy...just a little...it could be last few weeks bad eating...i know...hopefully ill be able to undo it and be on track in terms of body in 2-3 weeks. I think it's do-able.
Okay...so I have been eating really good the past few days but it seems to me I am gaining fat in regardless. I am going to up cardio a lot this month to 3X a week, with 4X split workout.
I am eating a little bit more than usual healthy fat, but not toooo much. Really. I've been fairly aware of what I am having...but the fact I feel stomach is getting bigger...is...agh!!!
Meals:
9:00 Protein shake with milk, and brown bread with low fat labneh and zatar 350
12:00 little peanuts (like 10 pieces), couple of pistacio (sp), and an alpen bar (170)
2:00 Turkey sandwich from Smart bite (had low fat cheese, mayo..and it was 450 cals. (mentioned in the label)) and I cut the sandwich in more than have 3/4? or whatever 1/4? i suck at nos...and ate more or less 300 cals with a few sips of lemon/mint juice
3:45 Green tea
5:00 the rest of the sandwhich and green olives (8-10 pieces) 100-150
Walked up and down the stairs a few times, went out on the streets and walked a distance of 5-7 buildings back and forth, and went to the gym and did a steps class (for the first time...not a big fan...but i knew if i did cardio on own id quit after 15 mins..so yea
8:00 2 eggs (with yellow..I know 10g of fat), hummus (not too much) I'd say 150-200 cals, and all bran cereal with low fat milk. Again, not mote than 400 cals.
Does it look too much? Or too litte...i dunno =S
I will be having a protein shake at night again and one green tea now...bleh.
I am trying to keep on walking, and stuff...exercising still with work and all...i mean..i should be losing fat..not storing it in stom..its npt that bulgy...just a little...it could be last few weeks bad eating...i know...hopefully ill be able to undo it and be on track in terms of body in 2-3 weeks. I think it's do-able.
Re: Skully's Journal (Diet/workout)
YAY! I can deadlift with 45KGS! Very close to weight. That sort of makes me in a "good postion", correct?
Another thing, I was able to do 18 full-pushups at one GO!
Other than that, I know I have some fat to lose. I believe I gained 0.5kgs of fat, and I can lose that if I keep walking, exercising the way I am, and watching food closely. weight is the same. It's like up and down constantly, between 52.5-53.5 As long as it's in this range, I shouldn't be so worried I think.
Another major thing....I was told by a complete stranger in the gym that I look define ( arms), and that was the FIRST thing she noticed...and that I look like I know what I am doing...she even asked me for advice!!!
I gave her some of the basics that she could do and follow. We exchanged numbers (although, she's a lot older than I am...20-30+ years older), I seem to be able to socialize with people older than me, and not in age group...is that weird?
Anyways.........All in all, a couple of weeks abd I'll be on track agai (body wise), thing is..Id probably NEVER have a ripped body, and I am sort of okay wit that, as long as I have a decent looking body, with a very small bulge...what the heck - i like food. But I will not allow myself to get a big stomach again. Nah-uh!
Another thing, I was able to do 18 full-pushups at one GO!
Other than that, I know I have some fat to lose. I believe I gained 0.5kgs of fat, and I can lose that if I keep walking, exercising the way I am, and watching food closely. weight is the same. It's like up and down constantly, between 52.5-53.5 As long as it's in this range, I shouldn't be so worried I think.
Another major thing....I was told by a complete stranger in the gym that I look define ( arms), and that was the FIRST thing she noticed...and that I look like I know what I am doing...she even asked me for advice!!!
I gave her some of the basics that she could do and follow. We exchanged numbers (although, she's a lot older than I am...20-30+ years older), I seem to be able to socialize with people older than me, and not in age group...is that weird?
Anyways.........All in all, a couple of weeks abd I'll be on track agai (body wise), thing is..Id probably NEVER have a ripped body, and I am sort of okay wit that, as long as I have a decent looking body, with a very small bulge...what the heck - i like food. But I will not allow myself to get a big stomach again. Nah-uh!
Re: Skully's Journal (Diet/workout)
Congrats. I'm proud of you, so keep it up and don't let anything and anyone put you off 
.
.Re: Skully's Journal (Diet/workout)
I thought the next 3 months are going to be easy - it turns out to be the opposite. I obviously thought it will be mainly a desk job, but there will be days where I have to go to confrences that last for five hours...and i dunno what....how AM I SUPPOSE TO EAT MEALS RIGHT? and how am I suppose to know WHAT FOOD TO GET WITH ME...that wont get rotten as happened today?
I dont even get 1 hr break at work, cuz i have no place to go - although it is right...but no one EVER leaves the office for lunch....
when i wanted to eat healthy and went throuh a great trouble to eat healthy today....subway is CLOSED...and who's next to do? Macdonals...what choice DID I HAVE but to eat it. I have a double-cheese burger sandwich, WITHOUT the fries and soda....BUT STILL...
SITAUTIN IS DOOMED...NO MATTER WHAT I DO. i should just die....really...i feel angry
I GOT A NEW LAPTOP JUST FOR WORK - AND THE LAPTOP HAS A LOT OF ERROS, AND I CANNNNNNNOTTTTTTTTTTTTT MANAGE TO SEND IT BACK AND GET A NEW ONE....
AGHHHHHHHHHH
I dont even get 1 hr break at work, cuz i have no place to go - although it is right...but no one EVER leaves the office for lunch....
when i wanted to eat healthy and went throuh a great trouble to eat healthy today....subway is CLOSED...and who's next to do? Macdonals...what choice DID I HAVE but to eat it. I have a double-cheese burger sandwich, WITHOUT the fries and soda....BUT STILL...
SITAUTIN IS DOOMED...NO MATTER WHAT I DO. i should just die....really...i feel angry
I GOT A NEW LAPTOP JUST FOR WORK - AND THE LAPTOP HAS A LOT OF ERROS, AND I CANNNNNNNOTTTTTTTTTTTTT MANAGE TO SEND IT BACK AND GET A NEW ONE....
AGHHHHHHHHHH
Re: Skully's Journal (Diet/workout)
Ways to get around the Mcdonalds thing.
Buy a Hamburger without the crap they usually put on the Meat. This is perfectly allowable and I've done it plenty of times before. Meat and Bun. Get some Protein, get some Carbs. The Carbs will also help regulate Bloodsugar and also Protein synthesis, via the insulin spike.
You could also have a Fresh Orange or a bottled water, not Fizzy Orange.
Mostly their Hamburgers haven't got Sesame Seeds on, like say the Big Macs do, but this may not be a world-wide or store-wide standard, but unless you get things like Sesame Seed related Eczema outbreaks, or other possible issues with Sesame Seeds, buns in your neck of the woods with seeds on won't pose a risk anyway.
Though you could possibly pick them off, as there would probably be about 25-30 at most I'd reckon.
At work if you can't eat in the office, because of the regulations, then just hang about outside, that's no big deal, or find the nearest bench to sit on, or tree to sit under.
As for stuff that won't go rotten. Sandwhiches should stay good, wrapped in tinfoil. Same goes for Nuts and Peanuts, possibly Boiled Eggs as well, so it's not all doom and gloom.
You've got to stop putting a negative slant on things and use a bit of your common sense and intelligence sometimes. It's like you have plan A, but can't figure out plan B or even C, when it's probably one or two tweaks needed sometimes.
You're a smart cookie misses, so don't let these things bog you down. As another example, take something like Oat Bars and keep them in the trouser pocket or a jacket pocket, (you'll tell me now you wear nothing with pockets on. Yeah I'm half expecting that doozie
), then if you need the toilet about 1.5-2 hours after a meal, eat it on the toilet, or in the cubicle.
I can't see why there would be a policy forbidding you to do stuff like that, as long as you used the toilet space for it's designated function.
Buy a Hamburger without the crap they usually put on the Meat. This is perfectly allowable and I've done it plenty of times before. Meat and Bun. Get some Protein, get some Carbs. The Carbs will also help regulate Bloodsugar and also Protein synthesis, via the insulin spike.
You could also have a Fresh Orange or a bottled water, not Fizzy Orange.
Mostly their Hamburgers haven't got Sesame Seeds on, like say the Big Macs do, but this may not be a world-wide or store-wide standard, but unless you get things like Sesame Seed related Eczema outbreaks, or other possible issues with Sesame Seeds, buns in your neck of the woods with seeds on won't pose a risk anyway.
Though you could possibly pick them off, as there would probably be about 25-30 at most I'd reckon.
At work if you can't eat in the office, because of the regulations, then just hang about outside, that's no big deal, or find the nearest bench to sit on, or tree to sit under.
As for stuff that won't go rotten. Sandwhiches should stay good, wrapped in tinfoil. Same goes for Nuts and Peanuts, possibly Boiled Eggs as well, so it's not all doom and gloom.
You've got to stop putting a negative slant on things and use a bit of your common sense and intelligence sometimes. It's like you have plan A, but can't figure out plan B or even C, when it's probably one or two tweaks needed sometimes.
You're a smart cookie misses, so don't let these things bog you down. As another example, take something like Oat Bars and keep them in the trouser pocket or a jacket pocket, (you'll tell me now you wear nothing with pockets on. Yeah I'm half expecting that doozie
), then if you need the toilet about 1.5-2 hours after a meal, eat it on the toilet, or in the cubicle.I can't see why there would be a policy forbidding you to do stuff like that, as long as you used the toilet space for it's designated function.
Re: Skully's Journal (Diet/workout)
In fairness though you have a feasible reason for it. For people that just want to eat in a meeting, because they feel it's beneficial and because they have to control any physical issues for example, that might make them wanting to do it a little harder, if they have no solid reason why they should be permitted to do it, in a situation where otherwise they might not be permitted.
It would make it harder for her if company policy was, that eating during meetings is not really the done thing and she had no viable reason why she must.
It would make it harder for her if company policy was, that eating during meetings is not really the done thing and she had no viable reason why she must.
Re: Skully's Journal (Diet/workout)
Fair enough, as long as it was legit. Obviously we at Shapefit don't condone people lying to their employers 
Well I don't anyroad.
Well I don't anyroad
.Re: Skully's Journal (Diet/workout)
Boss Man wrote:Ways to get around the Mcdonalds thing.
Buy a Hamburger without the crap they usually put on the Meat. This is perfectly allowable and I've done it plenty of times before. Meat and Bun. Get some Protein, get some Carbs. The Carbs will also help regulate Bloodsugar and also Protein synthesis, via the insulin spike.
I can do without the cheese really, not the ketchup though! This is the first time I ate mac witout a meal. I mean I knew the sandwich was 500-600 cals, but it's not too bad as 1,000
You could also have a Fresh Orange or a bottled water, not Fizzy Orange.
Mostly their Hamburgers haven't got Sesame Seeds on, like say the Big Macs do, but this may not be a world-wide or store-wide standard, but unless you get things like Sesame Seed related Eczema outbreaks, or other possible issues with Sesame Seeds, buns in your neck of the woods with seeds on won't pose a risk anyway.
Though you could possibly pick them off, as there would probably be about 25-30 at most I'd reckon.
At work if you can't eat in the office, because of the regulations, then just hang about outside, that's no big deal, or find the nearest bench to sit on, or tree to sit under.
The fact that I eat in the office is the problem (for me). They always eat here. Our office is in a building, and there is NO way I can go anywhere to eat food other than desk. Options here are:
1- If I get the chance to catch those people who bring food to the office, I get to eat 70% healthy sandwichs, even low-fat salad dressings...(but its not always the case), and I can only eat those in the office. No place to go.
2- Go to an actual resturant in the area, because the office is in a street full of resturants (unfotunately - 90% bad food and some EXPNSIVE. Mac, BK, KFC, Chilies, Fridays, and the list goes on...so I suffer.
Either eat in the office and be in the office without getting a proper 1 hr break or go out and walk on foot (long distances) to eat somewhat okay or unhealthy food.
I do bring food from home sometimes, but I can no longer "decide" to, because I a mnot sure what Ill be doing every single day. Whats the point of getting food from home if I MAY not be able to eat it?.[/b]
As for stuff that won't go rotten. Sandwhiches should stay good, wrapped in tinfoil. Same goes for Nuts and Peanuts, possibly Boiled Eggs as well, so it's not all doom and gloom.
Yesterday I left a bag that had food in it in the car and guess what happened to the turkey sanwich with cottage cheese? Tasted like shit. I cannot keep on carrying 3 bags everyday everywhere I go...I always bring peanuts and bars with me...but these bars, as we know are not the best cuz they do have some "bad stuff in them"
You've got to stop putting a negative slant on things and use a bit of your common sense and intelligence sometimes. It's like you have plan A, but can't figure out plan B or even C, when it's probably one or two tweaks needed sometimes.
Yes I only haved plan A, which takes forever on its own to come up with...=(
You're a smart cookie misses, so don't let these things bog you down. As another example, take something like Oat Bars and keep them in the trouser pocket or a jacket pocket, (you'll tell me now you wear nothing with pockets on. Yeah I'm half expecting that doozie
I can't see why there would be a policy forbidding you to do stuff like that, as long as you used the toilet space for it's designated function.
Re: Skully's Journal (Diet/workout)
Had a more balabced day today. Still got extremly stressed when I got a last-minute-meet-up message. Blah.
So.....
8:30 - Only protein shake
11:00 (while driving and was lost) an Alpen bar
After a meeting, decided to skip going towork straight and have fully legit 1 hour break, and went to eat subway
1:15: Whole wheat, roasted chicken with turkey, low fat cheese, olives, mustard, a bit of low fat mayo
5:00 1 low fat yogurt and lemon juice
6:10 Coffee before workout (need the caffeine to make through the workouts). The impact of stress and work is affecting exercise performace. Can't lift as heavy, but I am excersing hard nonetheless.
Did squats with 42.5KGs...also close to weight. Deadlift with 45 and squat with 42.5...around 5-6 reps. Thats the only progress I can report on
FYI: I've been omitting some of the exercises or doing them 3x10 instead of 5x5, depending on energy level and time I can spare after work.
7:00 Protein shake + mini snickers
8:30 2 scarmbled eggs (1 yolk only), salad: lettuce, olives, lowfat feta cheese, chicken with olive oil and balsamic ving.
10:30 Peanuts and protein shake
12:30 SLEEP!
I want to compare this summer with last:
1- last summer after work I would go buy ice cream or corn with a lot of butter and sit on bed and eat it. this summer I go to exercise, and come back home and 95% eat healthy for dinner
2- Last summer I was lazy and didn't make it a habit to walk, this summer I park really far (well i sorta need to), and walk buildings and stairs.
3- Last summer I couldn't button pants and feel comfy with myself, this summer I feel a lot lighter and much fitter and 70% of clothes fit me nicely if not fall off.
Thats all i have to say....I AM TRYING TO STAY AS +IVE AS I CAN....bossman. I am...
So.....
8:30 - Only protein shake
11:00 (while driving and was lost) an Alpen bar
After a meeting, decided to skip going towork straight and have fully legit 1 hour break, and went to eat subway
1:15: Whole wheat, roasted chicken with turkey, low fat cheese, olives, mustard, a bit of low fat mayo
5:00 1 low fat yogurt and lemon juice
6:10 Coffee before workout (need the caffeine to make through the workouts). The impact of stress and work is affecting exercise performace. Can't lift as heavy, but I am excersing hard nonetheless.
Did squats with 42.5KGs...also close to weight. Deadlift with 45 and squat with 42.5...around 5-6 reps. Thats the only progress I can report on
FYI: I've been omitting some of the exercises or doing them 3x10 instead of 5x5, depending on energy level and time I can spare after work.
7:00 Protein shake + mini snickers
8:30 2 scarmbled eggs (1 yolk only), salad: lettuce, olives, lowfat feta cheese, chicken with olive oil and balsamic ving.
10:30 Peanuts and protein shake
12:30 SLEEP!
I want to compare this summer with last:
1- last summer after work I would go buy ice cream or corn with a lot of butter and sit on bed and eat it. this summer I go to exercise, and come back home and 95% eat healthy for dinner
2- Last summer I was lazy and didn't make it a habit to walk, this summer I park really far (well i sorta need to), and walk buildings and stairs.
3- Last summer I couldn't button pants and feel comfy with myself, this summer I feel a lot lighter and much fitter and 70% of clothes fit me nicely if not fall off.
Thats all i have to say....I AM TRYING TO STAY AS +IVE AS I CAN....bossman. I am...
Re: Skully's Journal (Diet/workout)
I can respect that and that's something I have wanted to see, because without a good emotional and mental approach to your physical wants, they can never happen. The symbiosis between all three must be there.skully wrote: Thats all i have to say....I AM TRYING TO STAY AS +IVE AS I CAN....bossman. I am...
I appreciate it's hard, but trust me when I say you CAN do it and you CAN continue to make positives steps forward pretty much every day, because you are more of a person than you used to be.
Be proud of the little things and yourself and keep looking for the plus points okay.
Re: Skully's Journal (Diet/workout)
PAst two days have been pretty good (food-wise).
I pretty much ate healthy all day yesterday and only had like 5% bad thing today. I do realize I have decreased performance and I've been lowering weights a little bit - to be safe. Nicely today, a gym member helped me with a few of exercises and made me push hard. I did more reps, felt the pinch more - I am already sore.
Question: When does the body really realize you're doing anarobic exercises? Yest I was supposed to do cardio, but class was cancelled, so I did a really good HIIT for like 6-7 mins, and someone told me to go ahead and join the boot camp class. maninly consisted of weight stuff, squats, pushups, planks, lateral raises...even tho i did legs the day before and today was upper.
Although I only worked out for 25mins, and all thw weights were kept to minimum, like 5kgs clean and press, or 2.5kg lateral raises....weight-free squts...do these count as anarobic exercise if your body gotten used to doing them with more weight?
Well I am sore as hell today, Tom is an OFFFF day.
meals today
9:00 - cereal
10:30 brown bread sandwhich with low fat labneh and zatar
12:30 (yup i was getting way hunry) had a light caesar salad, and I mean light. It was only 243 calories WITH dressing. A lot of chicken, some lettuce and curtouns. In general it was P:24, C:13. F:9....not bad 9g of fat for a caesar. so yup with 7up
4:30 Yogurt (didnt find low fat, but one full fat won't bite everynow and then)
6-7:15 workout, upper
7:30 Protein shake
8:30 Big- salad, with lettuce, olives, chicken, low fat feta cheese, a little WW pasta on top with ving dressing + a few bites of hummus.
Now 11:00 - id have a protei shake, but no milk at home...and i just dont wanna have it with water. So i'll munch on some peanuts, pistachios (sp), and have VERY little Corn Flakes cereal with, ehm...tea and rainbow milk..very little.
I pretty much ate healthy all day yesterday and only had like 5% bad thing today. I do realize I have decreased performance and I've been lowering weights a little bit - to be safe. Nicely today, a gym member helped me with a few of exercises and made me push hard. I did more reps, felt the pinch more - I am already sore.
Question: When does the body really realize you're doing anarobic exercises? Yest I was supposed to do cardio, but class was cancelled, so I did a really good HIIT for like 6-7 mins, and someone told me to go ahead and join the boot camp class. maninly consisted of weight stuff, squats, pushups, planks, lateral raises...even tho i did legs the day before and today was upper.
Although I only worked out for 25mins, and all thw weights were kept to minimum, like 5kgs clean and press, or 2.5kg lateral raises....weight-free squts...do these count as anarobic exercise if your body gotten used to doing them with more weight?
Well I am sore as hell today, Tom is an OFFFF day.
meals today
9:00 - cereal
10:30 brown bread sandwhich with low fat labneh and zatar
12:30 (yup i was getting way hunry) had a light caesar salad, and I mean light. It was only 243 calories WITH dressing. A lot of chicken, some lettuce and curtouns. In general it was P:24, C:13. F:9....not bad 9g of fat for a caesar. so yup with 7up
4:30 Yogurt (didnt find low fat, but one full fat won't bite everynow and then)
6-7:15 workout, upper
7:30 Protein shake
8:30 Big- salad, with lettuce, olives, chicken, low fat feta cheese, a little WW pasta on top with ving dressing + a few bites of hummus.
Now 11:00 - id have a protei shake, but no milk at home...and i just dont wanna have it with water. So i'll munch on some peanuts, pistachios (sp), and have VERY little Corn Flakes cereal with, ehm...tea and rainbow milk..very little.
Re: Skully's Journal (Diet/workout)
No. Resistance exercise is different to Cardio. Doesn't matter if you do 8 heavy reps or 25 light ones. It is weightbearing biomechanical exercise, which Cardio, (including Plyometrics), isn't.
Cardio is aerobic not anaerobic as it uses continous or prolonged bursts of effort, to provide Cardiovscular stimulus. Whilst weightlifting will provide such stimulus, that is not the primary function or reason for it and a lot of weightlifting moves involve stop-start semi-static movement I.E. Legs move Torso doesn't (Squats), Arms and Torso move, Legs don't, (Chins).
Stop-start as it's not continuous.
Regular cardio is usually either continuous circuit based or prolonged semi-static movement, I.E jogging, where the Legs move but the Arms often don't. In the case of Plyometrics, this can be the case, but often you get some movements involving the whole body, so it isn't always semo-static, it depends on what moves you're doing.
So doing a load of low weight, circuit type stuff in a class, is not Cardio, as the majority of the physiological impact received, is not the same as the kind you'd get from Cardio.
Cardio is aerobic not anaerobic as it uses continous or prolonged bursts of effort, to provide Cardiovscular stimulus. Whilst weightlifting will provide such stimulus, that is not the primary function or reason for it and a lot of weightlifting moves involve stop-start semi-static movement I.E. Legs move Torso doesn't (Squats), Arms and Torso move, Legs don't, (Chins).
Stop-start as it's not continuous.
Regular cardio is usually either continuous circuit based or prolonged semi-static movement, I.E jogging, where the Legs move but the Arms often don't. In the case of Plyometrics, this can be the case, but often you get some movements involving the whole body, so it isn't always semo-static, it depends on what moves you're doing.
So doing a load of low weight, circuit type stuff in a class, is not Cardio, as the majority of the physiological impact received, is not the same as the kind you'd get from Cardio.
Re: Skully's Journal (Diet/workout)
It was like a cricuit with a bunch of moves - it felt more cardio-ish to an extent...but I see your point.
Re: Skully's Journal (Diet/workout)
It can be replicated sort of, in the Gym.
You do a total body workout of 1 set per muscle group, then repeat for a designated number of times in the same session, so it's like doing an exercise for say the Quads, then doing it again about 20 minutes later and the same for all the other muscles.
I've done classes before with weight based elements that have a repeated circuit.
You do a total body workout of 1 set per muscle group, then repeat for a designated number of times in the same session, so it's like doing an exercise for say the Quads, then doing it again about 20 minutes later and the same for all the other muscles.
I've done classes before with weight based elements that have a repeated circuit.