a2stud2's Diary- Getting rid of my college gains

A

a2stud2

New member
Hey everyone,

So I had just graduated college last weekend, and now being home for a few months before I start my new job, I've decided to work on my health.

Currently, I am a 6'1, 235 lb, 22 yr old male. In the fall, I had started eating much healthier and had lost 15 lbs, but in the winter, being a part-time student, I drank much more alcohol, ate more pizza and other 4AM munchie food, and was locked out of the gym (since I wasn't full-time), so I gained some weight.

I love sports, and played them alot in HS, but I've noticed I've gotten winded pretty easily lately.

After going to see the personal trainer today, I found out my body fat percentage was 28.1%, which I expected. Also, he set out a routine for me, which is what I am looking for. Also, I am seeing a nutritionist this upcoming week.

My goal is to lose about 35 lbs of pure fat, to get me down to 15%. This should get me down to 200ish. However, I won't be purely looking at my weight, and I will also be looking to tone back up and build muscle. My main goal is to lower my body fat.

Below will be my diary, where I will list what I've eaten, what exercises I've done, and also where I'll post my weight progress and hopefully my body fat percentage (my body fat scale doesnt seem to be as reliable just yet, so I am hoping to find a more accurate one).

I hope you enjoy it, and be free to post any suggestions or comments.
 
Saturday, May 2nd, 2008

Morning Weight (unofficial): 233.25 lbs
Morning Body Fat % (unofficial): 29.4%

Those were after a few measurements for the body fat % after the scale was all over the place. Weight was between 233.5 and 233 (scale is in 0.5 increments). Exact numbers won't matter. General trend will.

Meals

Breakfast
Bowl of Crunch Berries (250-300 calories)
Half a mango (50 calories)
Water

Lunch
Chimichanga with hot sauce and salsa (350 calories)
Water

Snack
Croissant (300 calories)
Yogurt (170 calories)

Dinner
Deep Dish Pizza (microwavable) (470 calories)
Piece of French Bread (100 calories)

Total Calorie Count- 1690-1740 calories
 
Last edited:
Sunday, May 4, 2008

Morning Weight (unofficial): 234 lbs
Morning Body Fat % (unofficial): 28.6%

Pretty expected after the high sodium intake from yesterday.

Meals

Breakfast
2 Pancakes with syrup (450 calories)
Water

Lunch
Turkey and Cheese Sandwich with mustard (372 calories)
Water

Snack
Bowl of strawberries (50 calories)

Dinner
Tilapia fish fillet (200 calories)
Rice (100 calories)
Cucumber (8 calories)

Snack
Ice cream with syrup (300 calories)
2 cookies (150 calories)

Total Calorie Count- 1630 calories

Exercise
30 minutes on elliptical
20 minutes shooting hoops
 
Last edited:
:seeya: Hi! Welcome to your journal! And congratulations on graduating from College - that is wonderful! What is your field of expertise?

Love it that you have decided NOW is the time to get your body in shape and healthy. Best wishes on your journey - post some pics to inspire yourself and others along the way.

Cheers
ABBA
 
Thanks ABBAgirl. I just graduated with a degree in business. I have two months of downtime before I start my job so I'm trying to redevelop the routines I had in HS, which I lost in college.

Hope you enjoy my diary!!
 
Monday, May 5th, 2008

Morning Weight (unofficial): 233.5 lbs
Morning Body Fat % (unofficial): 26.5%

Meals

Breakfast
Bowl of Crunch Berries (250-300 calories)
Tea w/ sugar (25 calories)

Lunch
PBJ Sandwich (550 calories)
Cookie (75 calories)
Water

Snacks
Strawberry Yogurt (170 calories)
Orange (70 calories)
French Bread (200 calories)

Dinner
2 slices of NY style pizza (1,000 calories)- Not good!!

Total Calorie Count- 2340-2390 calories
 
Last edited:
Bowl of Crunch Berries (250-300 calories)
Click to expand...

once a college student always a college student :)

You might want to consider a more -ummm - grown up breakfast that has some fiber in it :) and less sugar :D

peanut butter crunch used to be the best cereal :D
 
maleficent said:
once a college student always a college student :)

You might want to consider a more -ummm - grown up breakfast that has some fiber in it :) and less sugar :D

peanut butter crunch used to be the best cereal :D
Click to expand...

Haha, actually, in college my cereal of choice was Honey Nut Cheerios as a cereal or Chex.

It's really only been the last few days that I've had some Crunch Berries or Peanut Butter Crunch. The box is done now, so I gotta get some more Honey Nut Cheerios or some Chex.

Currently, I'm in a transitional mode from my college diet to my home diet to my full-time living diet, so any help would be appreciated.
 
Also, according to this site..



It seems like I need to bump up my calorie count to 2,500, so any help finding a healthy way to get to that will be appreciated.
 
you're never too young to start reading labels...

for cereals -you really want to look for cereals that have at least 5 grams of fiber per serving and preferably less than 5 grams of sugar (but that's tougher to find.. )
 
a2stud2 said:
Haha, actually, in college my cereal of choice was Honey Nut Cheerios as a cereal or Chex.

It's really only been the last few days that I've had some Crunch Berries or Peanut Butter Crunch. The box is done now, so I gotta get some more Honey Nut Cheerios or some Chex.

Currently, I'm in a transitional mode from my college diet to my home diet to my full-time living diet, so any help would be appreciated.
Click to expand...


OMG, Can I come have breakfasts?? I totally love the peanut butter cereals. And especially the Reese's PB puffs. Yumm.

I agree with Mal though. 5G+ of Fiber per serving some options: Quaker Oatmeal Squares (Cinnamon or brown sugar one), Raisin Nut Bran, Kashi Go Lean Crunch (tastes like Apple smacks), Fiber One Honey Clusters, There is a Kelloggs cereal with Granola and raisins that's 5+ as well. I dont' watch sugar with my cereal as much as I shoudl though. hmm.

Congrats on finishing up your college degree. There are several on here in college, that just finished or will be finishing soon! I'm in the will be finished in July category. =)

Welcome to the forum and your journal.


Ways to help with increasing calories: veggies, fruits, lean proteins (fish/chicken), whole grain breads (first ingredient should say whole wheat or something like that), low fat cheeses, egg whites.. these are just a few things I could thing of off the top of my head.
 
Last edited:
photocrazed said:
OMG, Can I come have breakfasts?? I totally love the peanut butter cereals. And especially the Reese's PB puffs. Yumm.

I agree with Mal though. 5G+ of Fiber per serving some options: Quaker Oatmeal Squares (Cinnamon or brown sugar one), Raisin Nut Bran, Kashi Go Lean Crunch (tastes like Apple smacks), Fiber One Honey Clusters, There is a Kelloggs cereal with Granola and raisins that's 5+ as well. I dont' watch sugar with my cereal as much as I shoudl though. hmm.

Congrats on finishing up your college degree. There are several on here in college, that just finished or will be finishing soon! I'm in the will be finished in July category. =)

Welcome to the forum and your journal.


Ways to help with increasing calories: veggies, fruits, lean proteins (fish/chicken), whole grain breads (first ingredient should say whole wheat or something like that), low fat cheeses, egg whites.. these are just a few things I could thing of off the top of my head.
Click to expand...


Hey, thanks so much for reading my diary and my suggestions. It definately seems as if I need to go to the grocery store. So what are you graduating in?
 
Tuesday, May 6th, 2008

Morning Weight (unofficial): 232.5 lbs
Morning Body Fat % (unofficial): 27.4%

Meals

Breakfast
Bowl of Peanut Butter Crunch (440 calories)- Def need to go to grocery store
Water

Lunch
Ham and cheese sandwich with mustard (450 calories)
Carrots (25 calories)

Snacks
Yogurt (170 calories)
Three Granola Bars (280 calories)

Dinner
Stir-Fry Chicken and Pasta (840 calories)

Total Calorie Count- 2205 calories

Exercise
10 minutes shooting hoops
30 minutes on elliptical
Strength Training

Thoughts and Impressions
Got an appointment set up with a nutritionist for Friday at the health club

Took out my physical report from last summer to fill out the nutritionist form. Interesting to look at...
*Everything was normal, but my triglycerides were just slightly higher, and my blood pressure was high, however according to a test last week, it's normal
*My body weight was 240 lbs, with 28.7% body fat. so both have gone down. However, I did have 171 lbs of lean mass, and now its down to 168-169 lbs, so maybe thats due to lost water weight?

Getting back to exercising is fun. I've really liked the elliptical, though I've never done it before. I wasn't sure if I could last 10 min, but it wasn't because I was winded, but because of the burn in my legs. However, I learned that my covering the clock w/ my towel, I can push through to 30 min. Also, I really never lost my breath, but was sweating like I did in basketball practice in HS. It was also the first time I did cardio and lifting at the same time, and man, was I spent. Usually I did them separately.

I'm concerned that I'm losing weight too fast. 2.5 lbs since Friday seems too fast, especially since I was gunning at 2 lbs/week, maybe 2.5 at most. Also, my diet has been really insane. I definately need to go to the store and drop some of the lingering bad foods while increasing my calorie intake.
 
Last edited:
a2stud2 said:
Hey, thanks so much for reading my diary and my suggestions. It definately seems as if I need to go to the grocery store. So what are you graduating in?
Click to expand...

I am an English major. I wanted to go into the University Education program, but because straight out of high school I went to a community college for 2 years, that messed it up. The department told me that if I had come straight to the U, then I would have had the Ed classes I would have needed to take my freshman and sophomore years and if I entered as a Junior, I'd have to go 3-4 more years to make up for the route I took. They suggested I just choose a general major and then go for the Praxis and licensure later, so that's what I have done.

I finished up my major classes as of last week, and I have 3 more classes in the summer that I'm taking to hopefully fulfill the state requirements to teach middle school (other than the Praxis tests).

How about you? What are you majoring in?
 
photocrazed said:
I am an English major. I wanted to go into the University Education program, but because straight out of high school I went to a community college for 2 years, that messed it up. The department told me that if I had come straight to the U, then I would have had the Ed classes I would have needed to take my freshman and sophomore years and if I entered as a Junior, I'd have to go 3-4 more years to make up for the route I took. They suggested I just choose a general major and then go for the Praxis and licensure later, so that's what I have done.

I finished up my major classes as of last week, and I have 3 more classes in the summer that I'm taking to hopefully fulfill the state requirements to teach middle school (other than the Praxis tests).

How about you? What are you majoring in?
Click to expand...

That's great. Congrats. In the end, it doesn't really matter how you got there, but that you got there. I majored in business administration (with an emphasis on finance/accounting) and minored in economics.
 
a2stud2 said:
That's great. Congrats. In the end, it doesn't really matter how you got there, but that you got there. I majored in business administration (with an emphasis on finance/accounting) and minored in economics.
Click to expand...

Woah, I think you said that already somewhere and I forgot until you mentioned it again. Congrats!!
 
Wednesday, May 7th, 2008

Morning Weight (unofficial): 232 lbs
Morning Body Fat % (unofficial): 28.7%

Meals

Breakfast
Omelette with Toast (630 calories)
Tea (25 calories)

Lunch
PBJ Sandwich (550 calories)
Granola Bar (100 calories)

Snacks
Granola Bar (100 calories)
Carrot Zucchini Cake (200 calories)
V8 (30 calories)

Dinner
Rice (100 calories)
Cucumber (8 calories)
Mango (20 calories)
Chicken (450 calories)

Total Calorie Count- 2213 calories

Exercise
20 minutes shooting hoops
30 minutes on elliptical

Thoughts and Impressions
I'm really liking the elliptical. I don't really feel winded, but my legs just kill after. I definately notice when I shoot hoops (I shoot for 10 min before as a warm-up to break a sweat and 10 min after to cool down). I have no legs during my second shootaround and I notice alot of my shots (the ones I miss at least) bounce off the front rim. I kinda felt like I did when the coaches ran us to death and then made us scrimmage to simulate a late game situation when fatigue sets in. I'm glad I found a cardio machine I like because I felt that was one of my obstacles.
 
Last edited:
Thursday, May 8th, 2008

Morning Weight (unofficial): 231.5 lbs
Morning Body Fat % (unofficial): 26.5%

Meals

Breakfast
Honey Nut Cheerios (330 calories)
Tea (25 calories)

Lunch
Chicken (450 calories)
French Bread (100 calories)
Water

Snacks
Carrot Zucchini Cake (200 calories)
Ice Cream (500 calories)
V8 (30 calories)

Dinner
Mango (20 calories)
Rice (100 calories)
Chicken (300 calories)

Total Calorie Count- 2055 calories

Exercise
Off-Day

Thoughts and Impressions
Got my Honey Nut Cheerios!! No more unhealthy breakfasts. Still need to up my calorie count. Will be seeing the nutritionist tomorrow, and will be shopping this weekend. So hopefully my diet will improve. Need more veggies outside of the V8 serving.
 
Last edited:
Friday, May 9th, 2008

Morning Weight (unofficial): 233 lbs
Morning Body Fat % (unofficial): 28.8%

Meals

Breakfast
Honey Nut Cheerios (330 calories)
Water

Lunch
Ham and Cheese Sandwich with Mustard (590 calories)
Granola Bar (100 calories)

Snacks
Two Granola Bars (200 calories)
Sushi (200 calories)
Carrot Zucchini Cake (100 calories)
Strawberries (50 calories)

Dinner
Chow Mein (250 calories)
Chinese Chicken (600 calories)

Total Calorie Count- 2420 calories

Exercise
10 minutes shooting hoops
30 minutes elliptical
Strength training

Thoughts and Impressions
Saw the nutritionist and went over my breakfasts and snacks, so those should start to improve. Ate way too much today, but exercise went well.
 
Last edited:
Weekly Recap (May 2-9)

Pounds lost: 2 (from 235-233)

Interesting week. Good to have started and stayed on task with my exercising. Need to improve the diet though. I am happy with my progress this far, and really do hope to continue to develop good habits, and once that is done I really don't need to worry about the #'s.

Speaking about the #'s, I need to stop getting caught up in them. It's second nature for me (especially coming from a finance background), to model with Excel. So I have a few Excel sheets with all my #'s and dissecting them in different ways to show different things. I needa get away from that and to stop obsessing over #'s.

Another weekly goal is to eat more healthy.
 
You must log in or register to reply here.
Back
Top