Amber's Diary

[AmberSD]

^^^^yeah, well the weight can't come off any slower, I swear!! I've almost completed my 3rd week of walking and haven't seen a change on the scale yet...but my next weigh-in is in 2 days......sooooooo I'm hoping to see SOME kind of a loss!!

I feel like 35 mins walking/jogging wasn't enough on the treadmill last night since I was walking for 45 mins prior to last night.


OH! and not only do my feet hurt now....now I'm sore from my run last night too...and my hips HURT!!! I have messed up hips....and I'm totally feeling the pain!!!!

Yesterday I had a total of 1,416 calories; 30% fat, 48% carb, & 22% protein.

 

[AmberSD]

Yesterday I only had about 1,100 calories Fat 22%, Carb 53%, & Protein 25%. I didn't workout either because my hips are sore from running on Wednesday.

I plan on walking and running today though!!!!

I did something really stupid last night too...I stepped on the scale
My usual weigh in days are Saturday mornings but I was dying to know if I've made any progress what-so-ever!!!! BIG mistake, HUGE mistake!!! It was four pounds HIGHER than my previous weight!!!!! .................. I'm hoping it was higher because it was at night and also because it's that TOM.

 

[AmberSD]

Dang it's hard to keep this up during the weekends...

So Friday I had about 1,440 calories; 26% fat, 40% carb, 34% protein and I walked and ran for about 40 mins.

Saturday I had 1,150 calories 33% fat, 46% carb, 21% protein and did not exersise at all.

Sunday I had 1,315 calories 17% fat, 63% carb, 20% protein and only played ping pong for about 20 mins.

Monday I only had 1,000 34% fat, 50% carb, 16% protein, AND I DID workout!! I started the couch 2 5k run thing

My plan now is to do the couch 2 5k on Mon, Wed, & Fri and then do weights on Sunday, Tuesdays and Thursdays.

I am COMPLETELY DISCOURAGED since my weight is up FOUR freaking pounds!!!!!!!!!!! I'm at 129-130 for the past 4 days...I'm still hoping it's because of TOM. WHAT COULD i BE DOING WRONG???????????

 

[AmberSD]

I had an OK day today...

Breakfast: Coffee (didn't eat english muffin w/ PB)
Lunch: chicken salad sandwich and gatorade
snack: yogert
Dinner: chicken breast grilled on the BBQ marinaded in fat free dressing, mashed potatoes with zucchini & cauliflower and some gatorade

Workout was lifting weights for arms, pushups, situps, squats, lunges...whole body workout and then a protein shake.

Total 1,170 calories
Fat 21%, Carb 43%, protein 36%

 

[AmberSD]

I think I had a good day today....well.....except for lunch I TOTALLY went off of my plan.

Breakfast: coffee, english muffin (started doing half regular and half whole wheat) with PB

Lunch: 2 slices of pepperoni pizza from Oscars, one breadstick and some gatorade

Dinner: Turkey burger with blueberries and spinach with some gatorade

Workout: walked 15 mins and then did week 1/day 2 of the couch 2 5k thing and then walked for another 8 mins for a total of about 43 mins.

1,620 total calories... fat 31%, Carb 50%, Protein 19%

 

[AmberSD]

Good day....so far!!!

Breakfast: coffee, english muffin (half regular and half whole wheat) with PB
Snack: cheese
Lunch: Lean pocket Garlic chicken and some gatorade Oh and I had a pickle too
Snack: yogert


Feed back is VERY WELCOMED HERE

 

[AmberSD]

Last night for dinner I made chimichanga's, not deep fried, I put them in a skillet and use Pam olive oil. I also put a cup of pureed spinach in them too.

I warmed up for 5 mins on treadmill then did weights for arms, squats, push ups, situps, lunges, etc....another whole body workout.

total calories for Thursday = 1,235
Fat 22%, Carb 59%, & Protein 18%

 

[AmberSD]

Friday

Breakfast:Coffee and peanut butter

Lunch: chicken salad sandwich and gatorade.

Dinner: Chicken breast, macaroni & cheese with carrots and yams...................................I also had a couple of margaritas

HOWEVER, I still only had 1,400 calories Fat 33%, Carb 38%, Protein 29%

Saturdays are my weigh in days..............................................................................and ...............................................the evil scale said.....................................................................127lbs...

I was really hoping I'd be 125lbs but at least I'm still not 130lbs.

 

[AmberSD]

Wasn't a good weekend.

Saturday - Breakfast: english muffin with low fat chive & onion cream cheese (I didn't have any PB at home)

Lunch: gatorade and a 6" turkey on wheat bread from Subway, light mayo, lots of mustard, lettace, onion, cucumber, & pepper.

Dinner: Chilis We got the 3 course meal for $20. I ate half of the half order of texas cheese fries. One crispy chicken crisper taco. and one piece of the bacon chicken ranch quesadilla. I never, ever, EVER eat desert...but since it came with it...I HAD to I had about a third of the molten chocolate cake (I mostly just had the ice cream).

Calories 2,220 Fat 47%, Carbs 39%, Protein 14%

_________________________________________________________________________

Sunday Breakfast: nothing

Lunch: A left over taco from chilis and a left over quesidilla with some gatorade.

Dinner: gatorade, protein shake, Alfredo that I made from scrath that was discusting! so I had a flatbread chicken thing.

Calories 1,007 Fat 34%, Carbs 43%, Protein 23%

I haven't workout out since THURSDAY!!


.

 

[Guess Who]

Amber,
I did some math from the Chili's website, and I got that just your dinner was 2137 calories. This is the problem with guesstimating on calories. It is so hard to do. On top of that they vary even from what the website says. You have to create this "arsenal" of safe places to eat and even then be pretty assertive and ask for no butter or oil and things like that. Also a tip to remember is that the body puts ethanol (booze) at the top priority list for fuel burning. So if you work out real hard at the gym, your body is burning fuel (fat, carbs, sugars, etc) the whole time while on the drive to the house. The instant you take a drink of alcohol, your body stops doing everything and pays only attention to burning off the ethanol. Same goes for having a couple of drinks before bed. During rest is when your muscle repair and if you have alcohol in your sytem then that gets burned off first before any repairs ar done.

Here is what I found on the Chili's website.

1 Taco = 663 calories
1/4 Quesadilla - 438 calories
1/2 of the 1/2 order of fries - 700 calories
1/3 Molten cake = 336 (the nutrition said one slice was 1010 calories, but I am not sure what that means so I just calculated a third of that.

So you can see how easy it is to be way off on your calories and not even know it.

 

[AmberSD]

Here is what I found on the Chili's website.

1 Taco = 663 calories
1/4 Quesadilla - 438 calories
1/2 of the 1/2 order of fries - 700 calories
1/3 Molten cake = 336 (the nutrition said one slice was 1010 calories, but I am not sure what that means so I just calculated a third of that.

Thank you Guest Who for some feedback!!!!! I'm getting tried of talking mostly to myself around here

Most restaurants have the nutrition information on the table now so I used it to get the calories from...I didn't estimate.

For one taco I have 595. The nutrition info on the taco's includes the rice and beans and I didn't have any of either. If I subtract the calories for the rice (190 calories) and beans (110 calories) I get 363 calories for one taco, which is 232 calories under what I have....I'll make the adjustment. Do you think this is more accurate?

I know I said I have a piece of the quesadilla but I actually only had 3 bites of it. And one piece isn't 1/4...it's 1/8...so I put in 219 calories....3 bites BTW was soooo not worth 219 calores

I have the 336 for the cake, same as you. And for the fries I should have typed that I had 1/3, my mistake.

Total for dinner I have 1,680.

 

[Guess Who]

No problem!

Okay I can see where you got your math. Also technically the nutrition facts from restaurants and such do not have to be completely accurate. Hell even the food you buy in the grocery store isn't accurate.

Anyway, you know I save those types of places to eat for when I am ready to pull one on! You know what I mean? Also for the drinking any better choice is just that, a better choice. Margaritas are soooo high in calories. Have those on special occasions as much as you can. If you have to drink at dinner opt for something a little more low calorie and fewer of them.

As for places to eat find places that you can get a lean meat nice whole grain carb and some steamed veggies. Ask for not butter or oil on anything. I have found a bunch of places that are willing to do that for me and it is also becoming more of the norm.

 

[AmberSD]

No problem!

Also technically the nutrition facts from restaurants and such do not have to be completely accurate. Hell even the food you buy in the grocery store isn't accurate.

Well, I have to go by something. What do you go by?

 

[Guess Who]

Well, I have to go by something. What do you go by?

The actual labels on the foods you buy at the store. Don't pay attention to all this 95% fat free, and reduced fat labels. Turn them around and read the nutrition facts.

When you go out there really is nothing to go by. One of my safe restaurants is Red Lobster. I know that crab is a super lean meat if steamed. So I get the steamed crab legs, pain potato with pico de gallo and a house salad (I bring my own dressing) so making choices like that will keep you on the lower side.

Also know that lard i.e. shortening (Crisco) is a SUPER cheap ingredient. I would venture that most of the fatty foods made in restaurants use shortening so I stay away from all that. Do some research on how that shortening is made.

 

[AmberSD]

I do go by the labels! I don't pay attention to the reduced fat labels, off the top of my head, I can only think of 1 thing that I buy that says low fat...everything else I buy full fat but eat it in moderation. I refuse to eat low fat for fat free sour cream so instead I limit how much I eat.


When people go out to eat I think the best thing we have to go by is the nutritional value that the restaurant provides. I went from eating out almost every day to eating out maybe twice a month....I think I'll be OK for those couple of times going by what the restaurant says. I'll stick to eating my own cooking so I know exactly how many calories I'm getting. I'm even getting better at staying away from pre-packaged food since they add in a bunch of preservatives and other crap that you don't need.

I'm not going to worry about how restaurants fry their food, it's called a cheat day for a reason.

 

[Guess Who]

You make a good point!

 

[AmberSD]

I am proud to say that I have not fallen off the wagon....only fallen off updating this.

I started doing upper body weight lifting and cardio on Mondays and Thursdays and then doing lower body on Tuesdays and Fridays. I do cardio on Wednesdays too, sometimes. I am lifting heavy (for me) and have started to notice muscles that I haven't ever seen on me before

My macros have been pretty consistent as 40%c, 30%p, & 30%fat. I usually come up anywhere from 300 to 600 calories UNDER what I should be eating....I am working on this though!

I've been including a lot more veggies in my food intake as well.

I have lost 10-12lbs in 16 weeks I think a lot of it is water weight since I've improved my food/beverage intake. I don't drink gatorade any more however, I still can't seem to drink water so I am drinking crystal light and green tea (in the packets like the crystal light). I love the green tea because it doesn't have any calories and less than 1 gram of splenda per serving. It does have 7.5mg of caffeine though.

 

[AmberSD]

I am very anxious to weigh in on Saturday.....

Just keep swiming. Just keep swiming. Just keep swiming.

 

[AmberSD]

7/6/09 – 128 lbs
1031 Calories
Cardio 30 mins
Weights

7/7/09
1124 calories
Cardio 30 mins

7/8/09
879 calories

7/9/09
1277 cal
Cardio 30 mins

7/10/09
1531 cal
Cardio 30 mins

7/11/09 – 126 lbs.
1651 cal

7/12/09
1620 cal
Cardio 40 mins

Macros for previous week: 30%f, 47%c, 23%p

7/13/09
1424 cal
Cardio 50 mins
Weights

7/14/09
1159 cals
Cardio 50 mins

7/15/09
1565 cals

7/16/09
1453 cals
Cardio 35 mins

7/17/09
1402 cals
Cardio 45 mins

7/18/09 – 126 lbs
1605 cals
Cardio 30 mins

7/19/09
1257 cals
Cardio 45 mins

Macros for previous week: 26%f, 49%c, 24%p

7/20/09
1514 cals
Weights

7/21/09
1534 cals
Cardio 40 mins
Weights

7/22/09
1416 cals
Cardio 40 mins

7/23/09
938 cals

7/24/09
1439 cals
Cardio 45 mins

7/25/09 – 129 lbs.
1152 cals

7/26/09
1315 cals
Cardio 20 mins

Macros for previous week: 22%f, 54%c, 24%p

7/27/09
968 cals
Cardio 45 mins

7/28/09
1168 cals
Cardio 15 mins
Weights

7/29/09
1623 cals
Cardio 55 mins

7/30/09
1233 cals
Cardio 5 mins
Weights

7/31/09
1451 cals

8/1/09 – 126.5 lbs.
2217 cals

8/2/09
1007 cals

Macros for previous week: 33%f, 45%c, 21%p

8/3/09
1700 cals
Cardio 20 mins

8/4/09
1484 cals
Cardio 5 mins
Weights

8/5/09
1317 cals

8/6/09
869 cals
Cardio 5 mins
Weights

8/7/09
1426 cals

8/8/09 – 125 lbs.
1820 cals

8/9/09
1206 cals

Macros for previous week: 29%f, 49%c, 22%p

8/10/09
1419 cals
Cardio 45 mins

8/11/09
1115 cals
Cardio 10 mins
Weights

8/12/09
1564 cals
Cardio 35 mins

8/13/09
1376 cals

8/14/09
1352 cals
Cardio 5 mins
Weights

8/15/09 – 124 lbs.
1627 cals

8/16/09
908 cals

Macros for previous week: 20%f, 47%c, 25%p

8/17/09 – Start 12 week weight lift program (upper/lower 4 day split)
1238 cals
Cardio 5 mins
Weights

8/18/09
1286 cals
Cardio 5 mins
Weights

8/19/09
1489 cals

8/20/09
1330 cals
Weights

8/21/09 - Last day of drinking gatorade
1427 cals

8/22/09 – 124.5 lbs.
1320 cals

8/23/09
867 cals

Macros for previous week: 28%f, 49%c, 23%p

8/24/09
1418 cals
Cardio 10 mins
Weights

8/25/09
1263 cals
Cardio 10 mins
Weights

8/26/09
1111 cals

8/27/09
1278 cals
Cardio 5 mins
Weights

8/28/09
1454 cals
Cardio 10 mins
Weights

8/29/09 – 125.5 lbs.
2184 cals

8/30/09
996 cals
cardio 40 mins

Macros for previous week: 44%f, 34%c, 22%p

8/31/09
1323 cals

9/1/09
1313 cals

9/2/09
1377 cals
Cardio 30 mins
Weights

9/3/09
1102 cals
Cardio 10 mins
Weights

9/4/09
1254 cals
Cardio 45 mins

9/5/09 – 125 lbs.
1625 cals

9/6/09
1746 cals

Macros for previous week: 33%f, 43%c, 25%p

9/7/09
1353 cals

9/8/09
831 cals

9/9/09
1385 cals

9/10/09
1433 cals
Cardio 20 mins
Weights

9/11/09
1336 cals
stairs 10 mins

9/12/09 – 120 lbs.
1596 cals

9/13/09
1198 cals

Macros for previous week: 32%f, 38%c, 30%p

9/14/09
1164 cals
Cardio 20 mins
Weights

9/15/09
1333 cals
Cardio 10 mins
Weights

9/16/09
1599 cals

9/17/09
1143 cals

9/18/09
1585 cals

9/19/09 – 117.5 lbs.
1589 cals

9/20/09
1198 cals

Macros for previous week: 34%f, 39%c, 27%p

9/21/09
1392 cals
Cardio 30 mins
Weights

9/22/09
1714 cals

9/23/09
1288 cals
Cardio 10 mins
Weights

9/24/09
1422 cals

9/25/09
1429 cals

9/26/09 – 127.5 lbs.
1669 cals

9/27/09
1017 cals

31%f, 43%c, 26%p

9/28/09
1022 cals
Cardio 20 mins
Weights

9/29/09
985 cals
Cardio 10 mins
Weights

9/30/09
1390 cals

10/1/09
1388 cals
Cardio 10 mins
Weights

10/2/09
1582 cals

10/3/09 – 125 lbs.
1519 cals

10/4/09
799 cals

33%f, 36%c, 30%p

10/5/09
1026 cals
Cardio 15 mins
Weights

10/6/09
972 cals
Cardio 5 mins
Weights

10/7/09
1393 cals

10/8/09
1331 cals
Cardio 15 mins
Weights

10/9/09
1609 cals
Weights

10/10/09 – didn’t weigh in
1438 cals

10/11/09
1198 cals

35%f, 38%c, 27%p

10/12/09
1212 cals
Cardio 5 mins
Weights

10/13/09
1509 cals
Cardio 15 mins
Weights

10/14/09
1274 cals

10/15/09 – 125 lbs.
1277 cals
Cardio 20 mins
Weights

Macros so far this week: 35%f, 42%c, 23%p


Goals: I’m trying to eat 1400- 1600 calories a day with 30%f, 40%c, 30%p. I want flat abs which I know are made in the kitchen and I’m completely lagging in that area! I want to be able to see my calf muscle without flexing. I want little muscular/roundish shoulders. I want that little dent on the outside of my arm (triceps, I believe). I want 18-20% body fat. I want a firm butt….I want to be firm everywhere! I would really like to be able to do a few pull ups for no particular reason (as of right now, I can only hang on the bar for about 8 seconds before my fingers give out).

Weights: 8/17/09 - Started lifting weight seriously, I use dumbbells. I started doing 3 sets of 8 – 12 reps as the program states to do for the first 4 weeks; then as you increase the lbs you decrease the reps. As of 10/15/09 I’m doing 6-8 reps. (I am such a weakling but I am lifting as heavy as I can and am improving every week). I’m doing 20 lbs one arm rows for my back; 12.5 lbs bicep curl/hammer curl (these will be 15lbs next week); 12.5 lbs shoulder press; 12.5 chest press; 10lbs skull crushers; 8lbs one arm triceps; 8lbs. lateral raises; 10lbs in each hand squat; no weights for lunges or calf raises yet; 20lbs dumbbells dead lifts; one 10 lb weight on my chest for 20 crunches on the big ball (I only work my abs directly once a week). There are other exercises I do as well but these are the main ones.

Food: My food intake consists of a whole wheat multi grain English muffin with peanut butter. I ordered a new toaster/egg maker so starting next week I will be able to have an English muffin with egg. I don’t always eat my breakfast though, I certainly TRY to. I also have a small cup of coffee, seriously it’s about 6oz. For lunch I’ll either have some canned chicken with mustard, mayo (the new kind with olive oil and only 50 calories) on 14-16 wheat thins or I’ll bring leftovers from dinner the night before…which is chicken breast grilled on the charcoal BBQ, baked in the oven, or cooked on the skillet with Pam olive oil. Or I have extra lean turkey meat cooked a million different ways. I also add in pureed vegetables to everything I eat, from the peanut butter, mayo, BBQ sauce, turkey meat, mashed potatoes, everything (as my husband says, “why do you HAVE TO taint all of out food!!”). I very, VERY rarely eat pasta but when I do it’s mostly whole grain with a little of the regular stuff (my taste buds aren’t used to 100% whole grain yet). My daily snack, if I eat it, is a 100 calorie yogurt; I don’t eat it because I’m hungry though, I eat it because it’s good for you or so I’ve heard. I also have a protein shake 2-3 times a week and since I can’t drink regular milk I use soy milk…which I don’t particularly like either.

Even though I’m weighing myself I really don’t care what the number says; I’m doing it for tracking purposes. I’ve been taking progress pictures at least once a month. From the time I started until 2 weeks later I saw a HUGE improvement…and then, all of the other pics look the same (to me).

What am I doing wrong?

 

[Shasta]

You are certainly dedicated!

3 things:
1. Nix the caffeine. If you're like me and you hit that TOM and you need help, reach for a Midol, not coffee or a soda, it will just make you crave more!
2. What is your water intake like?
3. I would say you need more veggies. I know you say you 'sneak' them into foods, but how much of a serving of a vegetable are you getting? I am not a veggie person, per se, but I can usually find solace in choking down some plants and knowing that my digestive system is going to really have to work to break em down.