Alenka25 fat loss program - DON'T WANT TO FAIL AGAIN!

[alenka25]

Hello everyone,

It is time to start journal - hopefully it will help me stay on track.
Ok, so here is the story. I've been dieting on and off for pretty much as long as I remember....and I failed so many times; because we all know diets don't work. Then I got an eating disorder and got pretty slim but the consequences were pretty nasty - shakes, dizziness, digestive system problems etc.
Then, I got over i-am-not-eating-at-all phase but got into i-don't-care-what-i-eat-anymore phase and gained a whopping 45 pounds.
Now, I am at this point where I need to loose weight but I don't want to starve anymore.
So, I've decided to change the way I loose weight and do it the right way.

Please feel free to post any comments on diet/excersize.
stats:

Female 30
5'2
160 pounds
waist 40
thigh 46
some huge percentage of body fat (more than 30 I think per last assesment at the gym).


Also, I've been reading some posts here and can someone answer what the Macros are?

[alenka25]

Tuesday 07-13-10

Meal 1
Milk, nonfat - 1 cup
Quaker weight control oatmeal - 1 packet
Flaxseed powder - 2 tbs

Meal 2
Kidney beans with a tiny bit of sauteed onions (olive oil) 1 cup

Meal 3
Skinless boneless chicken breast conventional oven
Mixed veggies (beans, carrots, broccoli, snap peas)

Meal 4
Baby carrots - 14
Hummus - 2 tbs

Meal 5
Yogurt, plain, skim milk - 1 cup
Egg whites - 4
Cucumber, with peel, raw - 1/2

Meal 5
Protein shake (water no fruit) 1 scoop

Traning

Since I did weights on Monday I only did treadmill for an hour. Did try to do HIIT but it seemed like I wasn't tired after doing 3*2mins intervals so I've decided to do the full hour


Wednesday 07-14-10

Meal 1:
Quinoa, cooked 1 cup
Milk, nonfat 1 cup
Protein shake (water no fruit) 1 scoop
Flaxseed powder 2 tbsp

Meal 2
Kidney beans with a tiny bit of sauteed onions (olive oil)

Meal 3
Mixed veggies (beans, carrots, broccoli, snap peas) 1/2 package
Skinless boneless chicken breast conventional oven 1 breast

Meal 4
Hummus 2 tbsp
Baby carrots 14 pieces

Meal 5
I wasn't feeling weel and decided to take a nap. Ended up sleeping through the night therefore no dinner.

Meal 6
Protein shake (water no fruit) before I went to bed


Traning
No workout

Thurday 07-15-10

Meal 1
Milk, nonfat - 1 cup
Quaker weight control oatmeal - 1 packet
Flaxseed powder - 2 tbs
Coffee with skim milk

Meal 2
Kidney beans with a tiny bit of sauteed onions (olive oil) 1 cup

Meal 3
Skinless boneless chicken breast conventional oven
Eggplant with a tiny bit of sauteed onions

Meal 4
Hummus 2 tps
Baby carrots 14

Meal 5
4 egg whites
tomate 1


Traning
I did back, chest, triceps and biceps. I aslo did 20 minutes of high intensity elliptical.

[alenka25]

Hi lesplease.

Yes, it makes sense.
What is recommended ratio for fat loss - 40/30/30?

[Bonnie]

Skim milk might seem harmless as the fat percentage is lower, but the carbohydrate & sugar level aren't doing you any good with fat loss, drink water.The snack with protein shake, usually a shake is enough protein for any meal or substituted meal, the beans & hummus are not necessary.Not sure what weight control oatmeal is, but plain regular will work also & probably be cheaper.Best of luck to you

[alenka25]

Thanks ladies for you suggestions.
This morning I did quinoa for breakfast instead of instant oatmeal...Will have to buy some plain old style oats.

Watch out for "weight control" oatmeal, as Bonnie mentioned. Some of hte "brown sugar cinnamon" flavors (etc), though delicious, are LOADED with sugar! So just double check. I like plain oatmeal with peanut butter mixed in. I add flax to mine sometimes, too! I love the nutty flavor!

Also, the macronutrient range will vary for everyone. Find something that works for you and run with it. Some people go higher on protein and lower on fat, which I, personally don't do well with. It may take awhile to tweak it. Just be sure to track your macros daily and try it for a week or two. Did you lose weight? Were you tired? Hungry? Cranky? Did you have enough energy for your workouts? Not enough protein makes me sleepy. Not enough carb makes me hungry (I can eat a TON and be STARVING like 5 minutes later if I have no carb. Crazy eh?)

It seems that I am tired, hungry and cranky at the same time since I've started new regimen . However, I am more alert. Extreme fatique and sleepiness were amongs the reasons why I wanted to change.

[alenka25]

Friday 07-16-10

Meal 1
Quinoa 1 cup
Fat free milk 1 cup mixed with 1 scoop of protein

Meal 2
I finished (finally!) beans with sauteed onions that I've made on Sunday...1 cup

Then I felt still hungry and had a fruit and nut bar - 180 cal, 15 g of sugar - I try to stay away from sugar for now , but I was really hungry and craved sugar so I've decided to have it.

Kudos to me for having healthier snack at desk - a few weeks back I would go down to one of the cafes and buy a cookie, brownie etc.
But I digress...

Meal 3
Grilled chicken salad no dressing just vinegar
Slice of whole weat bread

Meal 4
I packed baby carrots (14) again and some hummus again.

Meal 5
Will have FF yoghurt, cucumber and Tofu

Meal 6
Protein 1 scoop after workout

Workout:
HIIT treadmill

[alenka25]

I've been reading some posts here and found out that zukes, eggplants, cukes, tomatoes are all fruits?!

So what do I eat then if I try to stay away from fruits besides broccoli?

[Bonnie]

You could try, mushrooms, peppers, celery, broccoli..carrots are actually high in sugar also, so moderation on those.I eat cucumber, about 2 inch x 2 a day in salad & 1/2 tomato also x 2, doesn't seem to have any negative effects, I wouldn't stress about it, just incorporate as many different types of vegetables as you can

[Boss Man]

Cucumber and Peppers are fruits too. Sorry Bonnie

The definition of a Fruit, is anything with seeds or Pips. Though things like Tomatos, Cucumber, Peppers and Aubergine, (Eggplant), are easy to overlook as they are mostly not eaten in the same ways as other more identified Fruits.

Put it this way, you would'nt want ot eat Peppers with Custard I suspect

Things like Pappers are actually very good for Antioxidents, especially Flavanoids, which have anti-inflammatory and Anti-histamine properties for starters, os don't snub your nose at all Fruits. Besides the GI rating of something like Tomatos is 10, so the impact on Bloodsugar anyway is not massive.

One large Tomato, with about 7.9g Carbs would cause Bloodsugar to elevate by 0.79%.

If you want Antioxident properties from Flavanoids, then things like Herbs including Parsley, will have them, as do Legumes and things like Celery, Apples and Onions, (Peppers already mentioned). Even Barley has them too and possibly some other Whole-grains do, but I know Barley is one, as it contains a substance called Apigenin.

[Bonnie]

I didn't say they are or aren't fruit, though admittedly I wouldn't of suspected a pepper of being fruit. The tomato yes, that one I knew, suppose I didn't read the question correctly, was just listing what I eat You've blown mind on the pepper though..

[Boss Man]

Knowledge is knowing a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.

Nice. Very nice. I must remember that doozy