Austin Is Getting Back Down to Goal

[austin_88]

i reached my goal weight of 54kg in late February, it is now the 29 April and I predict I am at 57kg... possibly more because of what I have eaten today

I started my journey at 62-63kg last August, then by reducing my calories and exercising I got down to my goal weight. Then it all kinda just crept back.

This diary is really more about me being healthy and having healthy eating habits. What really pushed me to do it was the sick feeling I have in my stomach right now from eating about 20 toffee lollies. IT HAS TO STOP.

GOALS:
Weight - 54kg (long term goal is 50kg but lets see)
Jeans Size - Comfortable 26"
Waist - 25"

Cause For Weight Gain:
Binging - Ice Cream, Chocolate, Chips; over indulging in anything.

What am I going to eat to get back down to goal?
Im not going to eat any fancy diet food, I believe you can eat anything in moderation.
Im just going to write all my food down in my diary, calories sometimes but sometimes not - I dont think its essential.
Food that is planned will be in normal font
Food that has been eaten will be bolded
Food that was unplanned will be in red

Breakfast will be 1/2 Cup Rolled Oats and a tbsp Honey = Porridge, this is 300 calories. Kinda a big breakfast, but if I have a big breakfast it keeps me all the way until lunchtime.

Lunch will be soup or sushi. It has to fill me up or I go looking for an unhealthy way to fill my stomach. I'll also be eating salad rolls.
Im not a fan of salads, they just dont fill me up and leave me hungry.

Dinner - My mum cooks dinner every night, I will eat that but make sure its a sensible portion. Usually vegetables and protein.

Snacks - Yoghurt (not a diet yoghurt, may as well eat water), nuts, cup a soups, sushi, FRUIT!, tuna on crispbread.
Unhealthy snacks like a scoop of ice cream are allowed as long as I can fit them into my calorie range.

Calorie Range:
1400-1600 Calories Per Day

Exercises:
3 x Resistance Training Sessions Per Week
- Abs, Shoulders, Chest, Legs, Back, Arms
- Bench Press with Dumbells, Dips, Wide Grip Pull Ups, Close Grip Pull Ups, Close Grip Pull Downs, Leg Press, Captains Chair, Incline Sit Ups, Shoulder Press with Dumbells, Leg Extension
- 5 x 10 or 3 x 10

4-5 Cardio Sessions Per Week
30-90 Minutes Cardio
Cross Trainer 20 Minutes
Fast Walking on Incline 10-70 Minutes

I will be back later to record what I have done for today! And also the dreaded weigh in tomorrow

What I want to achieve each week
A 1-2lbs loss each week would be fabulous, and I would like to build up my strength as well.
I would LOVE to go a WHOLE week without Junk food, or binging or anything like that.

Rewards When Reaching Goal?
Im going to think of something awesome to buy when I get to 54kg, and also something even AWESOMER when I have maintained for 4 months +

See ya soon

 

[austin_88]

29/04/08 - Day One

Tuesday 29 April 2008
Day One

DIET
Breakfast: 1/2 Cup Rolled Oats, Cinnamon, 1 tbsp Brown Sugar = Porridge
Lunch: Honey Chicken with Mongolian Beef and Noodles
Dinner: Serving Chicken Pieces, 1/2 Cup Mashed Potato
Snacks: 1/2 Cup Light Milk, 1 tbsp Milo, about 20 Columbines, 2 Apples, Cherry Ripe

EXERCISE
Nothing.
Walked 20 minutes to and from work but that's it.
I did 90 minutes of cardio last night though, got up to go this morning but was pooped!

BAD STUFF:
Definatly lunch, I went out with a friend and I SHOULD have gone to nandos and got a wrap or went to Subway, but NO I had to go to the Chinese Take Away. FRIED Honey Chicken ARGHHHH!!!

Columbines = Toffees. Totally bad for your teeth and ass. Had like 20. And feel so incredibly sick from them too. Lesson learnt? Hope so.

The Cherry Ripe EEK! It was free and just sitting there

GOOD STUFF:
My breakfasts are usually pretty good, I love porridge and its super healthy for you. Has heaps of fiber and complex carbs, is completly natural and lowers cholestorol!

Apples were a good snack too

Will update Dinner later.

 

[austin_88]

30/04/08 - Day Two

Wednesday 20 April 2008
Day Two

DIET
Breakfast: Bacon & Egg Deli Roll = 289 Calories (17g Protein)
Lunch: Small Roll w/ Ham & Cheese = 159 + 70 + 117 = 346 Calories
Dinner:
100g Chicken Baked = 209
150g Mashed Potato = 125
Steamed Vegetables Mixed 1 1/2 Cups = 82
Total Dinner = 416
Snacks:
Creamed Rice 100g = 100 Calories
Callipo = 80 Calories
2 x Lolly Pops = 90 Calories
4 x Saladas with Cream Cheese & Tuna = 300 Calories
70 Calorie Ice Cream = 70 Calories
Apple Danish = 190 Calories

Total Calories = 1881

EXERCISE
Fast Walking = 40 Minutes
Walking @ 5.7km/hour on a incline of 4 = 40 Minutes
X Trainer Level 5 = 20 Minutes

BAD STUFF:
Um practically everything. Went WAY over calories... I just came home and just ate and ate and ate and ate and ate. Not happy.
The McDonalds Deli Roll could have been better, and I know I shouldnt make excuses but I was soooooo late this morning so I just grabbed it on the way. It actually had less calories in it than i thought which is good.

GOOD STUFF:
Apple, Creamed Rice and Soup are all low calories snacks.
Dinner I am making tonight, and I am baking the chicken. I might put some sort of BBQ sauce to go with it, if I do I will add those calories in.

Today I have uni and I have to walk back home, cause I dont have my car. So it forces me to exercise! And im also going to go to the gym after work with my boyfriend (who is like a body builder lol) and he works me really hard with lifting! Im now lifting 8kg dumbells with chest press, before I could hardly do 4kg which is awesome

_____________________________________________________

I didn't weigh in this morning, because I stayed at my boyfriends and his scales tell me I am like 1.5kg less than I really am, so I will weigh in tomorrow.

WHAT I HAVE TO CONCENTRATE ON TODAY:
Get my assignment done! - Didnt do it
Drink more water! - 2 glasses if that
Keep busy, then I dont think about food - wasnt busy

CAN NOT believe how much I ate today

 

[kotki]

you food list for today has made me so hungry! Lol you are doing really well, dont knock yourself for only walking to and from work, i wish i did that iam way too lazy Lol well it is like 7 miles to where i work Lol! Good luck for tomorrow
ttfn
kotki x

 

[austin_88]

you food list for today has made me so hungry! Lol you are doing really well, dont knock yourself for only walking to and from work, i wish i did that iam way too lazy Lol well it is like 7 miles to where i work Lol! Good luck for tomorrow
ttfn
kotki x

Thanks for visiting!

Well yes 7 miles is a long way to walk! So your not being lazy!

 

[austin_88]

Thursday 1 May
Day Three

Weight: 56.7kg

DIET
Breakfast: 1/2 Cup Rolled Oats w/ 1 tbsp Honey = 320 Calories
Lunch: 2 x Tofu Sushi Rolls = 342 Calories
Dinner: Wholemeal Roll w/ Light Cream Cheese, Chicken, Lettuce = 400 Calories
Snacks:
Caramel Sundae = 333 Calories
1 x Apple = 110 Calories
250g Strawberries = 83 Calories

Total Calories = 1588

EXERCISE
Upper Body Workout at Night
5 x 10 Chest Press w/ Dumbells (6,7,8,6,4kg)
5 x 10 Flys w/ 4, 5kg Dumbells
3 x 10 Assisted Pull Ups (30kg assisted)
5 x 10 Close Grip Pull Downs (40,50,60,50,40)
25 Incline Sit Ups

BAD STUFF:
Caramel Sundae lol?
Me and my boyfriend went to the gym then thought it would be a good idea to get a sundae! Lol! no its nota good idea!

GOOD STUFF:
Dinner, Lunch, Breakfast, Snacks they were all good!

WHAT I HAVE TO CONCENTRATE ON TODAY:
Get that assignment done! Its due Monday
Keep busy at work

 

[kotki]

Thanks for visiting my diary, i have looked on some ideal body calculators and they suggest that an ideal weight for me was somewhere between 7st 3lb to 9st 6lb so that now what i ve put for my ugw! when i get down to 9st 6lb i will decide then what weight i really want to be as i can really tell how i feel and look! thanks for the advise!

i wish i was having your lunch tomorrow! i love sushi, i will probably have something like beans on muffins as i find it fills me up! Good luck with avoiding the bad stuff!! i hope you manage to do your assignment!!
ttfn
Kotki x

 

[austin_88]

Thanks for visiting my diary, i have looked on some ideal body calculators and they suggest that an ideal weight for me was somewhere between 7st 3lb to 9st 6lb so that now what i ve put for my ugw! when i get down to 9st 6lb i will decide then what weight i really want to be as i can really tell how i feel and look! thanks for the advise!

i wish i was having your lunch tomorrow! i love sushi, i will probably have something like beans on muffins as i find it fills me up! Good luck with avoiding the bad stuff!! i hope you manage to do your assignment!!
ttfn
Kotki x

Mmm I cant wait for sushi!
Not actually sure if its OK to eat on a diet or not though...

Good luck with getting to your next goal, you'll be there in no time!

 

[kotki]

iam sure it is i have managed to eat sushi on my diet before remember you've got the iron that comes from the tofu and rice is good for you! iam not sure if you've got seaweed wrapped around the roll or not but thats really good for you as it contains vitamins and minerals! my great auntie who used to live in New Zealand before she died last December used to make lovely sushi rolls, we went and saw her last april! she swore by seaweed and miso!

 

[austin_88]

02/05/08 - Day Four

Friday 2 May
Day Four
Weight: Did not weigh in

DIET
Breakfast: 1/2 Cup Oats, 1 tbsp Brown Sugar = 320 Calories
Lunch: Subway 6" Chicken Teryaki NO CHEESE = 354 Calories
Dinner: Nibbles at 21st Party = Approx 400 Calories
Snacks:
Creamed Rice 100g = 100 Calories
50g Red Frogs = 174 Calories
Spinach & Ricotta Cup A Soup = 100 Calories
Wholemeal Dinner Roal w/ Butter = 180 Calories

Total Calories = 1598

EXERCISE
Day off today, hurting from last night

BAD STUFF:
There is a possibility that I could eat some bad food tonight, so i think I am going to stick to dips (vegie sticks if they are there) and salad sandwiches.. Im not drinking ANY alcohol (go me!) so if I want a drink I'll get a diet coke!

The Soup for lunch is salt reduced, and relativly low sodium. The Cup A Soup is about the same...

GOOD STUFF:
Breakfast TICK
Lunch TICK
Snacks - Low cal, Soup is very filling!

 

[kotki]

i hope you have fun at the party tonight

 

[austin_88]

i hope you have fun at the party tonight

Thanks
Usually I can't have fun without alcohol, actually... I dont think I've ever gone to a party and not been drunk! See how I go!

Now I gotta find her a present

 

[kotki]

iam sure you will be fine but i know what you mean about not having fun without alcohol, i would suggest you just try and talk to people if they arnt to drunk or you dance if you can!

yes finding the pressie is allways a hard thing! good luck with that!

 

[austin_88]

Yeah its a family thing too, so im sure there will be lots of Non-drunk people

GOALS & REWARDS​

Why do I want to lose the weight?
Basically, I am a perfectionist. I know that my looks are a depreciating asset, I am only going to be young once and I want to use what I have to the fullest! I am by no means overweight where I am now, and I am pushing the barrier by going down to 50kg, but for the look that I want that is the weight I would like to be. (of course if I were to get leaner and gain some muscle that would be great! I am not OBSESSED with that number, numbers are just one way of measuring progress).

I want to be able to wear ANYTHING I want and look and feel good. My IDOL is Cassie off Skins, I just love EVERYTHING about her, what she wears, what she looks like, her make up, her hair. She's a little too thin for my liking but she's just got this awesome AURA. Of COURSE she is a fictional character but doesn't mean I cant look up to her. I also want her hair! I have light brown hair... and if I cant get my hair dirty blonde like hers Im just gonna grow it really long and style it like hers

Cassie:

I want to be COMPLETLY comfortable with my boyfriend, not cringe when he touches me. I want everything to be firm and not to wobble so much! I want him to be REALLY proud of me and show me off.

I want to be fit, healthy and strong! I don't want to have my sugar addiction anymore, I want to be able to eat things in moderation and NOT binge!
I want to be able to lift heavy weigths and run 5km comfortably. I want to be able to rival my boyfriend at the gym!

GW: 54kg Date Goal Reached:
UGW: 50kg Date Goal Reached:

I hope to be at my GW by: 1 July 2008 (8 weeks to lose 3kg)

I hope to be at my UGW by: 1 September 2008 (17 weeks to lose 7kg)

Reward for reaching goal weight: Buy a WHOLE outfit!
Shoes, Dress OR Pants & Top OR Skirt & Top, Cardigan/Jacket, Socks, Underwear, Bag, Jewellery, Make Up

LIKE THESE:
Tsubi Skinny Jeans

Be able to wear an outfit like this

Love this shirt

And this skirt

These jeans

Reward for maintaining weight for 2 months: ANY perfume I want. Maybe the new Burberry or DKNY Be Delicous.

Reward for reaching UGW: Holiday in Thailand (Around November 2008)

 

[austin_88]

Plan for Weekend

Plan for this weekend
I don't count calories on the weekend, cause a) I work all week and just want to relax on the weekends, b) I tend to eat less cause I get up later, and c) because i might go out to dinner and i cant work out the calories!

Saturday 3 May 2008
Sleep in
12:00 2 x Sushi OR Chicken Laksa
12:30 HARD Gym Workout (+ 30 Minutes Cardio)
19:00 Meat + Carb Combo (not sure yet, me and my boyfriend are cooking for his family)
21:30 Going to see the Chaser's live show!

Sunday 4 May 2008
11:30 20 Minutes X Trainer, 40 Minutes Fast Walking
Must clean car today!

 

[kotki]

hay just checking how the party was? x

 

[Trying_Hard]

Hey congrats on your progress so far

I know how it feels to love and live fashion and pop culture and not be able to be what you want to be. i love your clothes picks and sense of style! cassie from skins is amazing

I hope everything goes well for you

skinny wishes
mel xx

 

[austin_88]

Hey congrats on your progress so far

I know how it feels to love and live fashion and pop culture and not be able to be what you want to be. i love your clothes picks and sense of style! cassie from skins is amazing

I hope everything goes well for you

skinny wishes
mel xx

I don't know if I have any sort of 'fashion' lol, I just love how people put items together! I wish i could be quirky lol, I just end up looking like a loser.

The party went good! Except I ate too much... I actually ate too much ALL weekend.

Today went something like this: Crunchy Nut Cornflakes w/ Milk, Fish w/ Potato and Carrots, Chicken Wings and Hot Chips, about 8 Biscuits, 8 pieces cashew chocolate, 1 apple ARGHHHHHH

But I have a new fresh plan for the week. Actually TWELVE WEEKS.

Introducing my 12 week plan ​

Duration: 12 Weeks (Starting 5 May 2008)
Goal Weight: 52kg
Weight to Lose: 5.1kg

Cardio: 6 Days Per Week
Weights: 3-4 Days Per Week

Weights Each Week:
May 5: 57.1kg
May 12: 57.8kg (Gain of 0.7kg)
May 19:
May 26:
June 2:
June 9:
June 16:
June 23:
June 30:
July 7:
July 14:
July 21:
July 28: WEEK TWELVE

Starting Measurements
Waist: 26"
Hips: 33"
Butt: 35 1/2 "
Upper Thigh: 20"
Ankle: 23 1/2 Centimetres
Upper Arm: 10"
Knee: 15"
Calves: 14"

Measurements at Week Twelve

Overview:
Basically I am going to be 'good' 5 days per week, one day I am allowed to eat anything I want (within reason) and one day I am allowed some lollies/chocolate (my weakness). I will never EVER cut these out, cause basically I enjoy them and they taste good!

Calories will be between 1200-1600 calories per day, and every weekday (the tough days) I will be allowed a lindt ball!!! ARGH I love them And I will savour them.

I will start really concentrating on my food, and enjoying it. I will ONLY ever eat sitting down at my desk at work or on a table. I will ONLY eat food that I enjoy, I am not going to eat any bland boring yucky diet food.


EXERCISE REGIME:
Monday: 50 Minute Walk to Work
Tuesday: 50 Minute Walk to Work, Chest, Back, Abs
Wednesday: 50 Minute Walk to Work, Abs, Legs, Triceps, Biceps
Thursday: 60 Minutes Cardio (20 X Trainer, 40 Minutes Treadmill on Incline)
Friday: 20 Minutes Cardio (X Trainer), Chest, Back, Abs
Saturday: 60 Minute Walk
Sunday: Full Body Workout

DIET REGIME
Monday - Friday

Breakfast
1/2 Cup Rolled Oats
Tbsp Brown Sugar OR Honey
Cinnamon
1/2 Cup Peach Halves
CALORIES: 386

Lunch Options
500g Minestrone Soup (210 Calories)
Whole Wheat Chicken Wrap w/ Low Fat Mayo + Sweet Chilli Sauce + Salad
Chicken Salad
Gourmet Lettuce w/ Crumbled Fetta, Red Onion, Sweet Chilli Tuna
2 x Tofu Sushi Rolls
CALORIES: 200-400

Dinner Options
Whatever mum (or bf's mum) makes for dinner, but a SENSIBLE portion. Always have veggies.
CALORIES: 300-400

Snack Options
2-3 Snacks Allowed - 300 Calories
Apple = 75 Calories
200g Strawberries = 50 Calories OR Banana = 100 Calories
FORME Yoghurt 175g = 75 Calories
Spinach & Ricotta Cup a Soup = 100 Calories
Salada (4 Squares) w/ Vegemite = 75 Calories
1 Tim Tam = 100 Calories
20 Medium Cashews = 175 Calories
Piece Bread + Honey = 130 Calories
2 x Thick Rice Cakes = 100 Calories

Special Treat Every Day
1 Lindt Ball = 75 Calories

Total Calories For Day: 1165 - 1506

Saturday (Cheat Day)

Sleep in!
Lunch
Whatever I want (only one portion though)
eg. Nando's Supremo Wrap OR KFC Sweet Chilli Twister OR Butter Chicken Curry OR Chicken Laksa

Dinner
Whatever I want, but yet again only one portion.

No counting calories today!

Sunday

Breakfast
2 x Slices Raisin Toast w/ Butter
CALORIES: 260

Lunch
CALORIES: 400

Dinner
CALORIES: 400-500

Snack
2 Scoops of Sorbet = 140 Calories
10 x Starburst Fruit Chews = 200 Calories
OR
A Choc/Lolly/Snack to the value of 200 Calories

Total Calories: 1400-1500 Calories

 

[kotki]

you plan looks great! i love that you have included a treat everyday you should feel a little less deprived having a little treat everyday!
i hope the first day of your plan goes well!

 

[austin_88]

Thanks Kotki, I dont think I could EVER live without chocolate, and hopefully that little treat every day is just enough and I don't gorge myself!

I slept through my alarm and woke up at 8:20am... so I didnt get to walk to work

ME @ 54kg - God I would love to be back there

And have that flat stomach back

I will get back down to goal

Monday 5 May

Weight: 57.1kg

Today!
09:00 1/2 Cup Porridge w/ Brown Sugar + 4 x Peach Halves = 386 Calories
10:45 Forme Classic Cheesecake 175g Yoghurt = 75 Calories
11:00 2 x piece Swiss Chocolate + Swiss Biscuits = 200 Calories
14:00 Chicken Laksa Noodle Soup = 300 Calories Spilt about half of it lol
15:30 Apple = 75 Calories
16:45 Leave Work
17:00 DID NOT EXERCISE
17:30 Shower, Get Changed, Meet BF at 6:30
20:00 Ravioli w/ Tomato Based Sauce 350 Calories
23:00 2 Scoops Ice Cream = 180 Calories

Total Cals: 1566

UPDATE:
I bought a dress today for my brother's 21st Party this weekend. Went in and got a size 8 (US 4)! Its so pretty, its a purple/pink satin colour. Here is a pic of the dress (its a pic off ebay but not mine). And the best thing is it isn't tight and I can breath, it's actually kind of big for me. AND I got it on sale $110 from $170 whoo!

Yay!
I am going to wear cream peep toed heels with it, and my boyfriend will be my bag cause I have no idea what would match with it!!!

I've got to stop using my credit card though :|