LRAT Diary

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lrat

lrat

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Static Information
Target Weight: 15 stone (~95kg)
Height: 6ft
Weekly Step Target: > 70,000 weekly (~10,000 daily)
Activities: Walking, Jogging
Time Frame: ∞

Dynamic Information
Current Weight: ~19stone (123.3kg)

I would love to be 12stone (~75kg) but small steps. I think going from 20stone to 15stone is a big enough challenge for now. In this diary I will on a weekly basis post the progress of my weight loss. Discussing the amount of activity I've been doing and the type's of food I've been consuming.

I have no set time frame I guess I don't want a never ending project. Realistically I would like to have met my goal within a year. I don't know how accomplishable that is but it's something to work towards. I'm not one for watching the figures (weight wise) I prefer to see the change on my waist and legs so maybe I will eventually introduce information about the size of my stomach, legs and arms (if I opt to get a measuring tape).

I primarily aim to walk / jog exercise wise. With a step target of ~10,000 a day.
I plan to make my own meals; and not eat out (even when encouraged by colleagues and friends).

More info under my introduction thread.

The structure of my diary will be like so:

Current weight:
(Loss/Gain +/-)

Steps Taken (Week)

Active Hours (Week)

Food Intake
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday​

Text Entry
Emotional/Physiological feelings; particular things that have been tough, easy or interesting.​
Click to expand...
 
Last edited:
Current weight
123.3kg (+/-0kg)

Steps taken (Week)
67,523

Active Hours (Week)
903 minutes (10.5 hours)

Food Intake
Skip this week; will start writing it down.​
 
Hi, LRAT & welcome to the diary section of the forum. I just read your intro & Omega's comments. I have found typing in the forum the best motivation for me & have made many lovely friends.We are a good, supportive community. I think tracking what you eat & drink would be a good idea & getting a measuring tape. My Fitness Pal is a good tool & gets easier the longer you use. It also syncs well with your fitbit. Swimming would be really good exercise for you(or anyone). Could you find a pool where no-one knows you? I have a Fitbit Charge 2 as well. You can find me at www.fitbit.com/user/52B3GT. I only have mine set for 6,000 +per day. I don't want to make myself feel like a failure by only occasionally meeting my target. I love seeing how many steps my friends achieve in a day. Hana(Sunflower) is awesome. I would be happy to cheer you on too.
Once again, welcome to the forum. Cheers, Cate.
 
cate said:
Hi, LRAT & welcome to the diary section of the forum. I just read your intro & Omega's comments. I have found typing in the forum the best motivation for me & have made many lovely friends.We are a good, supportive community. I think tracking what you eat & drink would be a good idea & getting a measuring tape. My Fitness Pal is a good tool & gets easier the longer you use. It also syncs well with your fitbit. Swimming would be really good exercise for you(or anyone). Could you find a pool where no-one knows you? I have a Fitbit Charge 2 as well. You can find me at www.fitbit.com/user/52B3GT. I only have mine set for 6,000 +per day. I don't want to make myself feel like a failure by only occasionally meeting my target. I love seeing how many steps my friends achieve in a day. Hana(Sunflower) is awesome. I would be happy to cheer you on too.
Once again, welcome to the forum. Cheers, Cate.
Click to expand...

Thank you for the warm welcome Cate. I never expected such welcoming, honest and caring people on the internet. The internet is ridiculed with spiteful people who like to get pleasure out of other peoples misfortune; often coming across hate and negativity especially on social media. So firstly I'd like to thank all those people who have reached out to me in my first few days!

I did start to track what I was eating but as I start to produce my own meals it become more and more difficult to pin point exact nutritional intake. Especially if I make a meal which may be between 2-4 meals and I have no idea what my portion actually equates to. I did also look at 'My Fitness Pal' before however never got on with it; it seem confusing and a lot of hassle to find what I need and to maintain.

I've recently been looking for a local swim center near by. I don't think knowing the people matters too much it's just being exposed to people in general is more of the problem. I don't think I'll ever get rid of this self-consciousness until I overcome it by just going out and swimming or by finding a self-confined pool (maybe with people in a similar situation to me). It is a terrible shame I've isolated myself and got to the point where I avoid doing something I love for as long as 3 years.

I added you to fitbit. My first fitbit friend! :) I'll cheer you on in return; maybe we can set some fitbit challenges and work on them together!
(Still learning the fitbit though so bare with me ^.^)

Thanks again,
lrat (Ryan)
 
You're very welcome Ryan :) I have ventured into other forums over the years, but this is the friendliest I have encountered. I have built some very strong friendships in here. There is no-one here trying to take anyone down.
I'm sure there would be a pool or a time set aside in a pool for people who are trying to lose weight, especially seeing you live in London, with such a vast population. I understand how you feel though. I am still self-conscious of my body, after having been very overweight for a long time. I have not swum for years & years. We are about to go on holiday to Sri Lanka & I bought a bathing costume that covers me up more & I am going to swim & swim. I'm going to make myself get over it! No-one really takes much notice of anyone else anyway.
Re: Fitbit. I find I don't feel competitive when it comes to Fitbit challenges. There are many on the Fitbit app, but I haven't got inspired by them. Having it though feels like an extra push to move more. I like the hourly reminders. Sometimes I only have a few to reach the target. Anyone should encourage you I would think if you mentioned it. There is nothing to be embarrassed about.
Re: My Fitness Pal. If you make your own meals & just write down what goes into making them, input it as recipe & then you can just add 1/5 or 1/4 of the recipe. It may not be 100% accurate for each meal, but it will be overall. I found it hard early on, but you get the hang of it & it's a good learning tool. After a while I find you get better at guessing calories. I often scan a label with it & it stops me buying stuff.
If you start to lose weight consistently, without counting calories, then that's even better!
 
@cate Sounds great! Hope you have a good holiday and let me know how it goes.

Re: My fitness Pal; I tried using another app by scanning products but it wouldn't pick up most of the products. Maybe my fitness pal will be better at it. I guess I can do as you say; take down all the ingredients and then divide it by (what I think is a rough portion). I'm not sure about smaller things though; is it worth mentioning for example 1tbsp of curry paste, 1 garlic clove or even a handful of cherry tomatoes.

I went for a walk just now; I picked the best time to go... It started to rain half way through. As I was walking back I got this urge / temptation to stop off at the shop on the way and pick up some chocolate and crisps. In my head and my stomach it felt like I really needed it... (let's say as a 'treat')

I managed to pull myself through; walking past the shop without going in and buying a load of junk but I thought I had got past this craving phase. I don't know if it was because I was feeling down (due to the rain), my mind wasn't distracted (because of no headphones/music) or because I was feeling lonely and not having any company (maybe again because the lack of people around due to the rain or even the lack of distraction from no music) or if I was still hungry from lunch (however I served myself pretty much the same as I had for dinner last night).

When I got in I decided to have an satsuma and it took away the craving for the junk food so it makes me think the latter.
 
cate said:
Well done on avoiding the junk food! That's always a win :)
Click to expand...
It wasn't easy. All day yesterday I was feeling really hungry. I think I went through a banana's and 5 satsuma's that evening.

Monday
Breakfast
1 Banana and a satsuma

Lunch
1/3 of the random thing I made featuring;
1x Tin of chopped tomatoes
A tablespoon of tomato pure
1x Garlic Clove
1x Fresh Yellow Bell Pepper
1 tea spoon of mild curry paste
1 table spoon of fresh lemon juice (squeezed)
Handful of cherry tomatoes (approx 8-10)
220g of sliced Turkey breast
A handful of green leaves
half an Onion

Guessing around 200-300 calories

Dinner
1/3 of the random thing I made (as above)
Omlette made with 2 eggs;
2 spring onions (chopped)
4-5 cherry tomatoes
handful of sweetcorn

Misc:
1 banana's & a bunch of satsuma's (i think 5)


Tuesday
Breakfast
2x Wheatabix with sugar free almond soya milk and approx 60g of raspberries.

Lunch
Basic chicken salad;
2x handful of green leaves
a handful of cherry tomatoes
approx 100g of chicken breast

Dinner
1/3 of random thing (same as above nearly);
1x Tin of chopped tomatoes
A tablespoon of tomato pure
1x Garlic Clove
1x Fresh Green Bell Pepper
half an avacado
1 table spoon of fresh lemon juice (squeezed)
Handful of cherry tomatoes (approx 6-8)
220g of sliced Turkey breast
3x handful of spinach leaves
half an Onion

Weighed Today: 122.9kg (loss - 0.4kg)

To give you a feel for my portion sizes.
hVhAPrN.jpg



​
 
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Wednesday
Breakfast
2x Wheatabix with sugar free almond soya milk and approx 60g of raspberries.

Lunch
Basic chicken salad;
2x handful of green leaves
a handful of cherry tomatoes
approx 100g of chicken breast

Dinner
Nearly whole roasted chicken

Thursday
Breakfast
2x Wheatabix with sugar free almond soya milk and approx 60g of raspberries.

Lunch
Wagamamas - Chicken Ramen approx 510 calories

Dinner
Same as Tuesday (substituted spinach for salad leaves)

Misc
Way too much alcohol. I don't know what it means calorie wise.

Approx 6-8+ vodka with coke (diet) some doubles and some singles.
Several sambuca shots and maybe some others.

I think I should maybe track my alcohol consumption bit better > . <



Weighed Today: 122.7kg (loss - 0.2kg)​
 
Friday
Breakfast
2x Wheatabix with semi-skimmed milk and approx 60g of raspberries.

Lunch
Same as Thursday Dinner (left overs)

Dinner
Chicken, Sweetcorn and onion pizza (damn defaulted on the no cheese rule)

Saturday
Breakfast
Nothing

Lunch
Nothing

Dinner
Chicken, Sweetcorn, Red BellPepper, BBQ Seasoning, Onion with green leaves & mayo Wraps


Weighed Today: 122.5kg (loss - 0.2kg)

Steps Taken (Week)
60,664

Active Hours (Week)
667 minutes (11hours 7 minutes)

Measured by stomach today. It says ~119cm ~47inches but that doesn't seem right - i'm a little confused. My current jeans are 46" and they are way too big. I just purchased some 44" I hope they will fit now.​
 
Sunday
Breakfast
Nil

Lunch
Nil

Dinner
Can't remember :/

Monday
Breakfast
Nil

Lunch
Basic chicken salad;
2x handful of green leaves
a handful of cherry tomatoes
approx 100g of chicken breast

Dinner
1/3rd of Self made pizza
(using brown dry flour, yeast, tomato pure, green peppers, sweetcorn and cherry tomato and chicken)

Tuesday
Breakfast
2x Wheatabix with semi-skimmed milk and approx 60g of raspberries.

Lunch​

Basic chicken salad;
2x handful of green leaves
a handful of cherry tomatoes
approx 100g of chicken breast

Dinner​

1/3rd of Self made pizza
(using brown dry flour, yeast, tomato pure, green peppers, sweetcorn and cherry tomato and chicken) !! No Cheese !!
thrown the rest away. I think I made base too thick.

OZrFSjI.jpg


Wednesday
Breakfast
2x Wheatabix with semi-skimmed milk and approx 60g of raspberries.

Lunch​

Basic chicken salad;
2x handful of green leaves
a handful of cherry tomatoes
approx 100g of chicken breast

Dinner
2x Chicken salad wraps.

Thursday
Breakfast
2x Wheatabix with semi-skimmed milk and approx 60g of raspberries.

Lunch
Zinger Tower Box Meal from KFC (omg like 3200 calories - I fealt like death!)
Chicken burger thing with hashbrown, cheese, mayo, ketchup.
Small fries
2x Hot Wings
Small gravy

Dinner
Alcohol.


​
 
Signed up for the gym today!!! >.<

My induction is tomorrow, great way to burn off all the birthday cake I guess?

Rationale behind signing up for the gym:
Mon - Run (outside or inside)
Tue - Gym to work on upper half of body.
Wed - Run or maybe rest
Thur - Gym to work on upperhalf maybe try to work on leg muscles but if I run I want to give my legs a break.
Fri - Run (outside or inside)
Sat/Sun - Long Walk

Just to mention aswell; I used the meetup app this weekend to find a walking group. It was great; I met some cool people and we ended up being out and walking around for 4-5 hours. Also to add on top of that the commute time/ distance to/ from the meet up.

Highly recommend it for those who want motivation or company.
 
Thanks! I thought it went fairly well.

My shoulder muscles are weak AF. I could barely do a set with freeweights/ bench press.

I'm really feeling the pain today though. My arms aching all day and feeling stiff; probably doesn't help that I didn't have dinner last night and the first time I ate today was 3pm may be lack of energy or just the muscles working hard (can feel the blood pump around my arm if i place my hand between my arm joint (one opposite elbow if it has a name)
 
I call that the elbow pit - but people never seem to know what I mean. I think it fits perfectly :D
Nice job on hitting the gym and having a plan!
 
M2M said:
I call that the elbow pit - but people never seem to know what I mean. I think it fits perfectly :D
Nice job on hitting the gym and having a plan!
Click to expand...
Anatomy class was loooong ago but i think its called the cubital something or other. Elbow pit is much easier to remember LOL.....
 
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If you are feeling your bench press primarily in the shoulders to the point of pain, your form is incorrect. One of the biggest causes of serous shoulder injury during bench is is over flareing the elbows during the movement, either on purpose (common in bodybuilders) or due to an incorrect width of grip on the bar for your individual anatomy.
 
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