Laura's Journal Week 1

[angel_nz]

Hey all,

Brand new to this site, and I'm from New Zealand so that means we are just starting our winter.
I've been feeling a bit blah, and lacking motivation, and came across this site, so I thought I would give it a go.

I've been between 65-70kg (143-154lbs) for the past three years or so after I put on weight at uni and I'm 161cm (5'3).

I'm keen to drop a bit of weight and gain some muscle.

I'm a student teacher at the moment, so days vary from very hectic to sitting down doing planning.
I thought I'd create a journal of food and exercise.

Today:
Breakfast ~ 6.30am
2 Weetbix with 1/2 cup milk, and a handful of sultanas.

Morning Tea ~ 10.30am
2 biscuits
1 medium mandarin

Lunch ~ 4.00pm (after a meeting ran late grr...)
Pumpkin soup 1 cup
2 slices of whole wheat bread
600mls chocolate milk (treat after a long day)

Snack ~ 5.00pm
2 biscuits

Dinner ~ 6.30pm
Vegetable and Lentil soup 2cups
2 slices whole wheat bread
5 small squares dark (70%) chocolate

+ 5 glasses of water and 3 cups of green tea

Exercise (sadly lacking today, but normally a 7km run...)

Any ideas, comments would be great!

[feelin-great]

Welcome to the site I can't give you much advice since I don't really know what I am talking about, but I can tell you that you are going to get a lot of feedback and support here! Glad you joined

[angel_nz]

Day two:

Took some photos for a starting point, hmm...not pretty, but necessary.

I pretty much ate similar things as yesterday, except at more normal times. Does anyone have some good ideas for boosting your protein intake without increasing your fat intake. I'm not keen to start chugging meal suppliments and shakes. Whole natural foods are goal!

I figure this is as good as time as any! I can't wait to see people's faces when they realise that while they have been resting on their laurels and gaining weight all winter I've been working butt off and I look fantastic! Bring on the summer I say!

It was a lovely crisp cool clear day here today, and so I got some walking in, but main exercise was at the gym.
I was planning on doing a pump class but unknown to me (well I did know but I forgot) the gym has changed to its winter class timetable so I missed the class.

Instead I hit the gym floor:
Warmup:

Treadmill - 4mins @ 9.5km/hr then 3mins @ 10km/hr then 3mins @ 10.5km/hr.
Leg press: 4x15 at 35lbs, 1 x 20 at 55lbs
Leg extensions and the other way: 3 x 15 at 25kg
Lat pulldowns: 3 x 15 at 35lbs (I think)
Freeweights:
Tricep extenstions: 3 x 15 each side at 3kg
Bicep curls: 3 x 15 at 3kg
Dead lifts: 3 x 5 at 15kg
And a few other bits and pieces that I can't really remember now.
To finish:
Treadmill - 5mins@9km/h then 3mins @ 10km/h, 1min @ 10.5km/hr, 1min @ 11km/hr

I'm just getting started, but I think that I maybe need to chat to a trainer and set up a programme for the days that I don't go to pump!

Let me know what you think

L

[Bonnie]

If you do not want to use protein shakes, then you could try lean meats or nuts with healthy fats, low fat cheese.Add some veggies to each meal/snack & cut out the biscuits & bread, milk ( dairy in general ) also contains sugars & carbohydrates,not the optimum source of protein.I would mention beans & lentils, but I really don't even know which ones are good or bad myself.Welcome to shapefit & best of luck to you