Work In Progress - FitoverForty

[fitoverforty]

Thank you Cassie! I appreciate any help you can give. diet is where I need alot of work. I'm either eating too much of the wrong things, or I go the opposite and eat too little of anything! ugh!
I am trying to rearrange schedule so that main workout is in the a.m., so I could have more carbs for breakfast & focus on proteins for the rest of the day. I want to be able to do running in the morning, then do a strength workout (like the last few I have posted) in the evenings. Not really looking to build muscle right now, just want to decrease body fat. So I need to eat the right foods at the right times - that is where I stumble.

[cassiegose]

Thank you Cassie! I appreciate any help you can give. diet is where I need alot of work. I'm either eating too much of the wrong things, or I go the opposite and eat too little of anything! ugh!
I am trying to rearrange schedule so that main workout is in the a.m., so I could have more carbs for breakfast & focus on proteins for the rest of the day. I want to be able to do running in the morning, then do a strength workout (like the last few I have posted) in the evenings. Not really looking to build muscle right now, just want to decrease body fat. So I need to eat the right foods at the right times - that is where I stumble.

Okey doke. How about this for a meal plan:
wake up, eat a bit of something (whatever doesn't upset your stomach before a run)
Run
Meal 2: carb of choice (whole grain cereal, oatmeal, grits, quinoa, brown rice, whole grain bread/pita/english muffin), eggwhite omelete with 5 eggwhites and 1 whole egg, fruit
Meal 3: lean protein, veggies, healthy carb of choice, healthy fat (olive oil, nuts, acavado...)
Meal 4: 2 lf cheese sticks, 22 almonds, veggies
Meal 5: lean protein, veggies, healthy fat
Meal 6: protein, veggies

Not sure what time you're going to lift at night but have a protein shake after (as opposed to the lean protein suggested above) and you could have a few carbs after as well. I like working out in the morning so i don't have to worry about the whole carbs at night thing.

Would a plan like that work for you? If you're planning on working out twice a day with both cardio and weights then you truly need more calories then what you had today.

Hope this helps! Let me know if there is anything I can do to help you with this further.

Cassie

[fitoverforty]

22 almonds

I love you!!! LOL! I luvs me some almonds....I will now do the "almond happy dance".
Thank you Cassie, I'm going to print that out and follow it as closely as I can. I may skip the 5 eggwhites...bleh, but I can definitely do 2 egg/1egg white omelet. Also, for breakfast are you saying I can have a bowl of cereal AND the omelete, or is that a choice of one or the other?
I really like the plan and I think I can stick to it with no problem, thanks again for your input - you're hero! BTW - how's the new stricter diet going?

[cassiegose]

22 almonds

I love you!!! LOL! I luvs me some almonds....I will now do the "almond happy dance".
Thank you Cassie, I'm going to print that out and follow it as closely as I can. I may skip the 5 eggwhites...bleh, but I can definitely do 2 egg/1egg white omelet. Also, for breakfast are you saying I can have a bowl of cereal AND the omelete, or is that a choice of one or the other?
I really like the plan and I think I can stick to it with no problem, thanks again for your input - you're hero! BTW - how's the new stricter diet going?

Mmmmm I do love me some almonds too! Almond butter is pretty darn tasty too!

If you don't do the eggwhites then do another form of protein to get about 25 grams in this meal. A 2 egg/1 white omelete has 15-16 grams of protein. If you had that with a serving of healthy cereal (cheerios, wheaties, mini wheats) and 1 cup of milk you should be pretty good for protein. A serving of healthy cereal should only have around 150 calories (you'll have to measure it to make sure you're having a serving as most people have closer to 3-4 servings at one time) the omelete should have 175.... ff milk has 80 calories per cup (I believe.. thats from memory so might be off) so thats about 400 calories for this meal. Perfect. If you have milk for breakfast I think i would skip the fruit of have a small serving (1/2 cup blueberries).

Maybe give this plan a try for a few weeks and see what you think. If there is anything you don't like let me know and i'll figure something else out for ya!

new stricter diet plan is going awesome! I'm really enjoying it so far. Its amazing how much better I feel when i'm fueling with clean foods as opposed to crap all day long. Its also amazing how much more your appreciate your meals/food when you're eating healthy balanced meals and savoring the foods as opposed to simply cramming a bunch of junk in your face every chance you get. Looking back over the holidays, I ate A LOT of junk and really rarely took the time to sit and enjoy the food. Most of the time it was mindless munching. As I type this I'm about halfway through a bowl of oatmeal and I'm enjoying every bite! I do love me some oatmeal!

[fitoverforty]

Could meal 3 be a WW sandwich w/spinach, or romaine, avocado & chicken breast? This is lunch meal, and I'm at work, so I'm trying to figure out what I can make at home to bring.
Meal 4 is the first thing I eat after evening workout - so do I need fruit or a carb here?
And could meal 5 be a big dark green leafy salad w/grilled chicken, or shrimp w/lots of veggies fresh grated parm. and your famous homemade dressing?
thanks so much for your help

[cassiegose]

Could meal 3 be a WW sandwich w/spinach, or romaine, avocado & chicken breast? This is lunch meal, and I'm at work, so I'm trying to figure out what I can make at home to bring.
Meal 4 is the first thing I eat after evening workout - so do I need fruit or a carb here?
And could meal 5 be a big dark green leafy salad w/grilled chicken, or shrimp w/lots of veggies fresh grated parm. and your famous homemade dressing?
thanks so much for your help

Yes, meal 3 could be a sandwich... that is perfectly fine. You could have a side of veggies with that or a salad to go with.

Meal 4 is right after weights so do a protein shake, then I would do something like 1/2 cup brown rice, grits, oats, or another starchy carb. I wouldn't go crazy on the carbs for this meal but you should have something post workout.

Then a salad for meal 5 is perfect!!

Great job! Remember this shouldn't be torture and you shouldn't have to totally deprive yourself. It should be a plan that workds for you and is relatively easy to maintain. The easier it is the more likely you'll be able to stick with it.

[fitoverforty]

Is a baked potato w/LF sour cream or some plain yogurt considered a starchy carb & protein for after workout meal?

[fitoverforty]

Now that I have a good idea of meal plan, tomorrow should be a better day for meals. Today was not so good.
didn't eat anything until lunch (I was running machinery at work, instead of sitting at desk - so no time to munch on breaky) -
Lunch: tuna sub on WW w/bell pepper, onion, tomatos, small bag of bbq chips - bad girl (just goes to show you that when you don't eat and end up starving you make stupid food choices)
snack: LF cheese stick, tbsp PB
dinner: salad w/either chicken or shrimp, homemade dressing
snack: almonds, celery w/pb

Workout:
treadmill run total 3.5 miles
first 3 miles in 27:47 - a little better than yesterday
walked a minute or two, then ran the to 3.5 total @ 33:02

[cassiegose]

Is a baked potato w/LF sour cream or some plain yogurt considered a starchy carb & protein for after workout meal?

That will work! Have a protein shake with it an you're golden. You could also do sweet potatoes (I prefer these over regular).

[fitoverforty]

Knew I should have worked out this morning.....I started getting ready to workout when I got home from work when our home heating unit bit the dust, so spent the next 2 hours trying to find a repairman to come out. It is supposed to get down in the teens the next few nights....that's COLD for us southern folks!! Finally got someone to come out and it...thank goodness it wasn't anything major, so everything is back on now. But tiny workout window evaporated...and it's on to kitchen, house & mommy duties now...sigh...

todays meals:
breakfast: bowl of grits
lunch: 3 beef tacos w/cheese
snack: pb pretzels (handful)
dinner: broiled fish, or chicken w/oven broiled new potatos, salad
snack: tbsp. PB, LF cheese stick

I know...not much better today on the food - I really have to get to the grocery store to restock, I'm out of everything! argghhh!

[fitoverforty]

get it together eh?

LOL! I'm trying, really I am!!

I was bummed because I didn't have enough time to train for the full marathon in April, and instead would have to "settle for" training for the 13.1 (1/2 marathon) mile race. BUT now I'm stoked because I found a 12 week 1/2 marathon program for intermediate runners that will work perfectly for me! And another plus....it allows me 2 days a week for strength training and 1 day a week for interval and tempo runs! YES! Over 12 weeks it builds the long run from 5 miles to 12 miles, so that sounds great. I feel so much better now that I have a workable plan, that doesn't rule out strength training and HIIT - yet still trains for a longer race - I CAN DO THIS!!!

Todays meals:
breakfast: 3 scrambled omega 3 eggs w/LF cheese, 2 strips bacon
lunch: WW sandwich - grilled chicken or tuna salad
snack: tbsp. PB, apple slices
dinner: broiled tilapia, salad
snack: tbsp. PB, or LF cheese stick

Todays planned workout:
50 jumping jacks
3x8 Incline pushups
3x8 tricep dips
3x8 rev. crunches
3x8 Wide pushups
3x8x2 forward lunges
3x8 squats
3x8 decline pushups
3x8 bulgarian squats
3x8 ab wheel rollouts
3x8x2 front plank w/5lb rows
3x30 secs wall squats - OMG! first time for these - tough!
2 mile treadmill run (20 min.)

Have a great day everyone! Tomorrow morning is supposed to be 19 degrees...brrrrrrrrr!!

[fit-fanatic-2025]

Lynne, Good luck on your training. You definitely can do it!! 19 degrees really isin't so bad, you get use to it!! Its the Wind Chill that I don't like, that and driving on ice...

[fitoverforty]

Thanks! I'm looking forward to the race. It will be first 1/2 marathon in 2 years. I want it to be best one yet, I am hoping all the strength training and HIIT I have been doing for the last 6 months will help me achieve fastest finishing time yet.

UPDATE! - I only did 2 sets each of the today's workout.... son is spending the night with grandma & grandpa tonight soooooo......DATE NIGHT TONIGHT!!!!! Woo Hoo!!! (need to save some energy for that, ya know hehehe)

[cassiegose]

(need to save some energy for that, ya know hehehe)

bow-chica-bow-bowwww LOL!

Good job on the meals today Lynn! I think you could still use more calories but great job on getting that protein up!

[fitoverforty]

Good job on the meals today Lynn!

thanks Cassie, I have alot of room for improvement tho', and next week I will do better.

Well, I have bad news and I have good news.....
Bad news - weight on Jan. 1 = 172 lbs. (how did THAT happen...oh yeah...7 layer bars...choc. chip cookies, etc. )
Good news - weight on today, Jan 8 = 169 lbs.
Starting to whittle away at the extra weight I accumulated. I hate that it is there - but all I can do is move forward and work it off and get back to where I was before, and then move on from there. goal is to be in the 140's - seems a long way off right now, but I know I can do it!