Losing the vanity 5kgs

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Yesterday was a good day. Today I shouldn't have weighed in because I am retaining all the fluid, thought it would mostly be gone but I think it's worse than it was yesterday. 65.4kg.

Then to make it worse I had cookies for breakfast- not mine, E and I constantly have arguments about this... If you're buying junk for, eat it immediately or get rid of it. E came home with a huge box of choc chip cookies last night and left them in the pantry. I was either going to chuck them myself or use them as cheat meal later in the day, probably on top of what Is already eaten... so that was how I justified it to myself. Means cheat meal is off the table and this week I will be going hard!!! Really going to do my absolute best to have every day perfect.

I do have to say though that even with 1000cals of cookies plus my intake for the rest of the day, I would be eating at around maintenance (works out to be about 1900 for the day) so I mean, it was pretty tame compared to more recent cheats I've had

Have an appointment with the nutritionist shortly and will update after.

Breakfast About a million premier choc chip cookies, heated in the microwave for gooey chocolate goodness
Post workout protein shake (30g WPI)
Lunch 120g pulled beef, 1/2 cup basmati rice, 2 cups stir fry mix
Snack 2 hardboiled eggs, Amazing grass cacao greens powder with 250ml almond milk
Dinner 120g roast chicken breast, cauliflower puree with 1tsp butter, 1 cup green beans

Drinks 2 long black coffees, 1 green tea, 2 chamomile teas, 3l water, 1 cup beef bone broth

Exercise few separate walks today planned to get errands done, will be just over an hour of walking, also 40mins chest/shoulders/tris
 
My cookie-fuelled workout was pretty awesome. I think I should eat cookies for breakfast more often! I kid...

Sooooooooooooo after speaking to the nutritionist, new plan.... We had a big discussion about how my old binge-eating habits are sneaking in here and there (even though it's nowhere near what it used to be) and she has convinced me to switch to body recomp/muscle building for 3 months and then re-assessing from there. I mean, it's winter so if I put on a little bit of fat with the muscle it'll be hidden under layers of clothes... but I'm hoping that won't happen. It's not a bulk, it's more eating at maintenance and having a break. She wants me to stay off the scales the whole time too, that'll be interesting! But... more food. I'm guessing my cheats will be much less extreme so it'll probably end up balancing out anyway. I also start uni in a few weeks so hoping that it'll help keep me

The goal for the 3 months is to get my waist measurement down to 69cms, no weight goal, aiming to train 4-5 days a week. I want my weeks to look something like this

Mon Back/bis
Tue Legs (home body weight workout)
Wed Chest/ shoulders/ tris
Thu Rest, maybe a walk
Fri Legs (at the gym)
Sat Full body/core/cardio, either at the gym or at home. Likely a mixture
Sun Rest

Well then, lets see how this goes! Haven't got my meal plan yet but she said it'll be pretty different from what I'm currently doing.
 
Got my meal plan, it really is a lot more food! Sticking with the old one over the weekend and starting fresh on Mon, will weigh and measure (without as much water weight) and shop etc. Workout schedule will change slightly from my last post when uni starts- spent a few hours making a schedule for myself.

Hoping to get a week or two of call centre work or something in the meantime so I don't have to rely on E to purchase textbooks etc. Fingers crossed. Applied for everything I could today. Then the hunt for casual weekend work will continue!

Food today has been spot on. Was going to train legs at home but my arms are fucked from yesterday and I need them for a couple of exercises- will train legs tomorrow.

Breakfast Protein pancakes with 30g nut butter
Snack 1/2 cup blueberries, 30g nut butter
Lunch 120g chicken breast, 2 cups stir fry mix, butter, garlic, anchovies
Snack 1 cup veg puree, 60g drained weight tinned salmon
Dinner Coconut quinoa (just like coconut rice... but not rice...) with steamed veg

Drinks 2 long black coffees, 1 cup beef bone broth, 3L water, 2x chamomile tea

Exercise 1 hour walk
 
Had a really stupid lightbulb moment yesterday while planning out my meals for the fortnight (lots of yummy shit coming my way). I decided to plan my cheat meals too, then in my head thought 'well, what if something comes up?' Uhhh no one is going to force me to eat anything. Ever. I'm in charge of what goes into my mouth 100% of the time. If something comes up I can be social without eating (braces are an amazing excuse not to eat in public) and stick to black coffee/ tea/ diet soft drink if I have to. Weird how my mind immediately went to food being out of my control when it absolutely IS in my control.

Yesterday was a great day, dare I say perfect. Not much planned today, I'm going to walk shortly then train legs. After that... No idea!!

Breakfast Paleo oats (1 banana, 1 cup almond milk, 1/3 cup almond meal, 1/8 cup LAS, spices, stevia, 1tbsp chia seeds)
Post workout Protein shake
Snack 100g coconut yogurt, 1.5tbsp LSA
Lunch Coconut quinoa with curried veg (this was seriously amazeballs. Will do again!)
Snack 2 hardboiled eggs, 1 cup almond milk with Amazing grass cacao greens powder
Dinner Turkey and chicken apple meatballs with veg sauce and green beans. 2tbsp parmesan

Drinks 2 long black coffees, 1 cup green tea, 1 cup beef bone broth, 3l water, chamomile tea

Exercise 1hr walk, 40mins bodyweight legs
 
allthefoods said:
I'm in charge of what goes into my mouth 100% of the time.
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Absolutely! It's a good moment when you realise that. I am also getting to the stage where I don't need to give explanations for everything I do or don't do. You don't have to explain everything.
Your food sounds absolutely scrumptious!
 
cate said:
Absolutely! It's a good moment when you realise that. I am also getting to the stage where I don't need to give explanations for everything I do or don't do. You don't have to explain everything.
Your food sounds absolutely scrumptious!
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It's bizarre that it actually really only sunk in. I can think of so many instances where I felt compelled to eat/ had people push food or alcohol on me/ had planned to go out with friends and eat healthy and then stress eaten beforehand. But no, no more!!! My goals and wellbeing are more important than making someone else feel better about their choices!
Also- I do my best to make sure I enjoy every meal and don't just eat anything for the sake of it. I find when I really enjoy what I'm eating its much more satisfying and I don't feel like I'm missing out on anything which I think is really important when restricting calories!

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Yesterday was 100% on plan, yay! Sore glutes from training too. Today I was planning on going for a walk but its pissing down outside so that ain't happenin!

Instead... I am indulging in one of my guilty pleasures. I honestly don't have many (activewear is a big one, will have to start taking pics of my crazy gym leggings- bit of an expensive habit though). Others include eating everything with a teaspoon (don't judge!) And the last one...? Binge watching 10k calorie challenges on YouTube. Such a time suck, so entertaining, absolutely 100% makes me not want junk food haha. So that's been my whole morning! Might just do that for the rest of the day, unsure at this stage. The weather has turned me into a lazy ball of goo.

Breakfast 3 eggs, 1 cup stir fry mix, satay sauce made from 20g cashew butter, 1tsp tamari and garlic/salt/pepper
Snack 1 cup pineapple, 30g PB with cacao
Lunch Turkey and chicken apple meatballs with veg sauce, 1 cup green beans, 2 tbsp parmesan
Snack 60g tinned salmon in veg puree
Dinner 120g pulled beef, 1/2 cup caramelized onion, 1/2 cup corn, 1.5 cups mushrooms

Drinks 2 long black coffees, 1 green tea, 1 cup beef bone broth, 2 chamomile teas, 3l water

Exercise zilch. Can't even promise I'll go walking later if the weather clears up, feeling very lazy
 
Yesterday was super lazy. Ended badly food wise, not dwelling on it.

I had a bit of a look ahead and saw that I have all of Oct off between uni trimesters so E and I are thinking of taking a holiday then, something to work towards!! I'm going to count down days till the break as motivation! Started the new meal plan today, the goal is to stick with it till Oct then switch back to the lower cal plan until we go on holidays (will likely be more sedentary on break too anyway).

Today has gone really well!

1 day down, 110 days to go!

Breakfast 1/2 cup oats, 1/2 cup banana, 15g PB, 1 tsp chia seeds, stevia, cinnamon
Post workout/ snack Protein ice cream- 1 serve vanilla protein, other half of banana, 100g coconut yoghurt, vanilla, stevia, xanthan gum, topped with 22g PB
Lunch 120g pulled beef, 1/2 cup rice, 1 cup mushrooms, 1 cup stir fry mix, tamari
Snack 1 cup pureed veg, 40g hummus
Dinner Coconut quinoa with curried veg

Drinks 2 long black coffees, 1 cup beef bone broth, 1 cup chamomile tea, 3l water

Exercise 40mins walking, 45mins back and bis
 
Killed yesterday. Gym was awesome. Ended up being a pretty busy day too, by the time I got home from the gym it was 11:30 and E wanted to go to our local shopping centre to pick up a game and I had some Ebay parcels to send. Ended up getting coffee (just a long black) and when we stopped at EB games to pick up E's game I grabbed Assassins Creed Unity, so I have something new to play! It was on sale and then half price on the sale price so was only like... $19. Score. After we got through all that it was suddenly 1pm, then had house cleaning to do and mucked around on our new games for a bit and then the day was over.

Don't think I have any plans today, I'm going to train legs soon. Weather is still shit, very constant and fairly heavy rain so I doubt I'll get a walk in today. I'm doing my home routine anyway. Grocery shopping tonight.

I took some 'start' pics for my new training routine too, just standard front on/side on ones and decide to do a couple of flexy ones... really surprised how quickly my muscles have started to come back after only training just over a month after being bedridden and then not training for close to 3 months! Jeez! Yay for muscle memory! I'm attaching a couple of pics, just because haha.View attachment 24572 View attachment 24573 Also, damn it's hard taking back pics! Sorry for the shitty quality.

MOVING ALONG. Todays planned eats.

Breakfast Flapjacked protein pancakes, 30g PB
Snack/Post workout Protein shake, 1/2 cup blueberries, 40g ABC butter
Lunch Coconut quinoa with curried veg
Snack Drink with 40g nut butter, 1 scoop Amazing grass cacao greens powder
Dinner Grilled salmon, stir fry mix cooked in anchovies and butter

Drinks 2 long black coffees, 1 green tea, 1 cup beef bone broth, 1 chamomile tea, 3L water
 
Aw thanks Cate. I really should post before-to-now pics, I've lost about 10kgs in the last 7-8 months. Really working hard on my general fitness now though, being in bed for several months makes everything hurt for no apparent reason. I seem to be progressing really well at the gym but simple things like an hour or two of meal prep and dishes just makes me ache everywhere, my endurance and core strength suck! I'll get there.

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Well 2 days down, 109 days to go.

Wasn't the most perfect day, had a major sugar craving and swapped out dinner for more protein pancakes with nut butter. Macros would have roughly been the same and I feel like I could have potentially stopped a binge so... was still a pretty good day!

Put did some meal prep right after grocery shopping, put pumpkin butter chicken in the slow cooker for overnight and made a big veg puree for the fortnight.

Ugh speaking of my back above- my SO joint which was a major part of my back injury has flared up in the last day or two. I think it's from prolonged sitting at the moment, tight glutes and hammies. Rolling out on a tennis ball helps so I've been doing that when it gets bad. Just so frustrating!
 
It seems like you are doing a great job, both with rehab & your diet. Losing 10 kgs in that time, in a healthy way is excellent. I'm curious to know if you are on a special programme. I would love to have a tailored plan with a qualified nutritionist/pt. Was your injury work-related?
 
cate said:
It seems like you are doing a great job, both with rehab & your diet. Losing 10 kgs in that time, in a healthy way is excellent. I'm curious to know if you are on a special programme. I would love to have a tailored plan with a qualified nutritionist/pt. Was your injury work-related?
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I have a nutritionist I see- she is based in Perth but takes on clients Australia wide. On have phone consults with her and we go over my regular schedule really thoroughly - when I'm working/ training/ sleeping/ other and my meals are all based around that. I have a Dropbox folder with the meal plan and THOUSANDS of recipes that suit my plan but its pretty easy to tailor anything to fit (ie today's lunch is listed as 130g seafood, 1/2 cup carb, 2 cups veg. So I can have whatever fits those wirh whatever sauce or seasoning I use). She also gives me a heap of info on why my meals are suggested as that etc. She's amazing. If you're interested her website is http://naednutrition.com.au She does payment plans too, my health insurance covers most of the cost so it works out I can see her covered for 6 months of the year.
My training programming I do myself - I was seeing a physio intensely when I injured myself and he gave me a list of things I can and can't do for a few months. I used to be a PT back in the day and have been training for about 10 years so I already know my way around the gym.
Back injury just happened out of nowhere,had a couple flashes of sciatic pain the night before and then was walking up a hill the next day and it suddenly felt so wrong. It was an SI joint injury that caused a lot of problems for L5/S1 (lower back). Physio just thinks general overuse, I was standing on my feet all day at work and leaned on my right all the time, plus I walk everywhere, plus training. It was bad.

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Been to the gym already today though I really wish I had stayed home and trained, urghhhh. Weather is still constant rain but it wasn't so bad whem I left this morning, just misty rain and cold. Didn't realise how soaked it made me though, got through my workout and then had to walk home through a downpour. Waterlogged my fave shoes

Butter chicken smelled amazing when I woke up this morning though!! Froze it when I woke up and put on beef and broccoli for tonight. The sauce smelled really good so I'm excited about dinner!!!

Breakfast 1/2 cup oats, 1/2 banana, 1 tsp chia seeds, 1 tbsp ON, cinnamon, stevia
Post workout/snack Didn't eat what was on my meal plan but ate relatively the same macros- I was soaked and cold and wanted something warm. Made protein French toast
Lunch 130g squid stir fried with 1/2 cup basmati rice, 2 cups stir fry mix and 1tso butter with garlic and tamari
Snack 1/2 cup blueberries, 30g ABC butter, cinnamon
Dinner Beef and broccoli with asparagus

Drinks 2 long black coffees, 1 cup green tea, 1 cup beef bone broth, 2x chamomile teas, 3l water

Exercise 40min walk (so many regrets), 45mins chest/shoulders/arms
 
Thanks for the info. I don't normally like asking so many questions, but I was really curious. I'm going to see my GP next week & ask her for a referral to a nutritionist & a physio& maybe a psych. I was put on a health care plan a few years ago, which entitles me to see quite a few health providers & I have let it slide a bit. Hopefully, I can convince her that I should be on it still. I know it's self- defeating, but I'm not inclined to tell doctors what I want or need. That should change.
Your food sounds so good! It's funny how you admonish yourself for your exercise :) xo
 
cate said:
Thanks for the info. I don't normally like asking so many questions, but I was really curious. I'm going to see my GP next week & ask her for a referral to a nutritionist & a physio& maybe a psych. I was put on a health care plan a few years ago, which entitles me to see quite a few health providers & I have let it slide a bit. Hopefully, I can convince her that I should be on it still. I know it's self- defeating, but I'm not inclined to tell doctors what I want or need. That should change.
Your food sounds so good! It's funny how you admonish yourself for your exercise :) xo
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Good luck!! Would be great if you could, it's been so good giving myself more structure.
Also RE the exercise - haha shoukd have said I do have some basic exercise equipment here at home and could have done a modified version at home... wasn't worth soaking my fav shoes, exercise shoes are expensive!

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Today didn't finish great but going to count it as my cheat meal for the week so still on track. Think it's period time, yay... only just thought about it after wanting to eat everything and having a cry all through the new Power Rangers movie. Wtf hormones!? At least my workout was beast mode today besides the shoes...

3 days down, 108 to go!
 
Emilyrose said:
Your before pictures are impressive. Very strong arms! Looking good already girl.
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Thank you!

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Was planning on walking today but it's still raining on and off, will see if that happens or not.

Btw last night wasn't actually that bad - really need to own the shit I eat instead of saying I had a bad day and running away hahaha.
Had the protein French toast off plan, had planned lunch, switched afternoon tea to a tun of halo top, then decided I wanted another tub of halo top for dinner with 40g PB... and then still wanted my dinner after (which was fairly light anyway). Then E came home from work early so I decided to make apple crumble since that was going to be dessert on Fri for cheat meal - Didn't have ice cream which is a good thing but made custard (and blew E's mind. Apparently E thought making custard from scratch is when you use the weird packet mix yellow arrowroot powder in a box and then told me it tasted like REAL custard. What did you expect?? Maybe you should be more surprised the custard in the carton tastes like real custard! :rotflmao:) Had a fairly small piece with some custard and a couple handfuls of chips n dip that E brought home to eat with Power Rangers on-site turns out chips are really hars to eat with braces. Not worth it, probably would've eaten more otherwise. Probably ate somewhere around 3400ish cals, which is totally fine as the week will still balance out. I've had much worse days when I wasn't training and it didn't affect progress- bigger picture right? Going to make the rest of the week perfectly spot on plan though.

Breakfast 130g chicken breast, peanut satay made from 20g PB, tamari, garlic
Snack 40g hummus on veg puree (this fortnights is made from pumpkin, onion, cauliflower and carrot)
Lunch Beef and broccoli w asparagus (this was so good - attaching recipe View attachment 24577
Snack 2 hardboiled eggs, 1 scoop Amazing grass cacao greens powder with 250ml almond milk
Dinner Pumpkin butter chicken (great recipe, I make it often. Tastes genuine but most of the creaminess and richness in the sauce is from pumpkin- I'd attach the recipe but its from a recipe book and its too dark in here to take a proper pic)

Drinks 2 long black coffees, 1 cup green tea, 1 cup beef bone broth, 3l water

Exercise Possiblya walk, hopefully wont get waterlogged again if I go
 
4 days down, 107 to go!

Went for a 1hr walk, didn't get rained on but SOOOOO humid. By the way, whingeing about rain because I live in a tropical area of Aus.. whyyy is it raining in the dry season!? Honestly can't remember this much rain this time of year EVER. So glad I went though, felt a million times better than I did when I woke up! Food was good too.

Not much else to report really...
 
Sunflower_ said:
Ahh humidity sucks :( Hope it fades soon! Your food looks yum, will def try the beef and broccoli recipe x
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Totally worth it!! Also anything made in the slow cooker gets bonus lazy points from me!

Emilyrose said:
How do you make custard from scratch? *Mind blown*
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Ohh I actually just made some more for witj my morning tea!! I'll post what I did below!!

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Sooo I'm pretty good at making things fit my meal plan... today's morning tea brought to you by PMS dessert cravings! My normal post workout + morning snack is a protein shake or two eggs, then 1 cup pineapple and 40g nuts. Kinda stretched it a bit for the creation I made but it was good! Made custard, I used whole eggs instead of just the yolks for that sweet sweet protein. For Emily, here is how you make custard (vs the version I just made which totally worked also!)

  • 2 whole eggs (normal custard you would use 4 yolks only)
  • 500ml milk (I used almond milk)
  • 1 heaped tbsp arrowroot (varies depending on how you like your custard)
  • 2 tsp vanilla essence
  • Sweetener to taste (I used a mixture of natvia and stevia drops' regular custard you would use about 1-2tbsp sugar)
Get the milk, sweetener and vanilla heating on the stove till it looks like it's going to start boiling.
While it's heating, whisk together the eggs and the arrowroot/tapioca until it looks smooth.
When the milk is heated, start whisking the eggs and slowly pour the milk into it until its all incorporated, then put back on the heat. Keep warming and stirring with a wooden spoon until it thickens and coats the back of the spoon- then its done.
Pour into a large bowl and whisk for about a minute to cool and make sure there's no lumps, strain if there are any.
Serve!

I let mine cool then got my chopped cup of pineapple and put it in a freezer Bag and shook it up with 1tsp cinnamon and 1tsp natvia, then grilled in the fry pan for about 5mins so it kind of started to caramelized and was warmed through. Added it to the custard with a 50g glob of coconut yogurt.

Was soooo good, reminded me of pineapple upside down cake haha. Not to mention the volume, omg. I'm so full. Volume foods are my saviour!!

Not much planned for today, I've trained already (hence my morning snack concoction) and have to go to the PO soon so will get a little walk in too. E is home but has a work meeting later so won't see much of him anyway. Boo.

Ì want a coffee.

Breakfast Purebred bagel with 30g cream cheese and 50g smoked salmon (I specified the bagel because these are pretry much just air- 138 cals for the whole thing and super satisfying)
Snack/post workout Protein custard, grilled cinnamon pineapple, 50g cocobella coconut yogurt
Lunch Pumpkin butter chicken w 1/2 cup basmati rice and 1 cup green beans
Snack 60g tin of salmon in springwater with veg puree
Dinner Chickpea flatbread with 2 cups anchovy spinach and kale/kimchi dip

Drinks 2 long black coffees, 1 cup green tea, 3l water, 2 cups chamomile tea

Exercise Particularly brutal 45min legs/glute workout. I think tomorrow will hurt. Will be walking too for 30ish mins or more
 
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