Austin Is Getting Back Down to Goal

Saturday 24 May

10:00 1 Large Pancake + 1.5 tbsp Maple Syrup = 258
13:00 30 Minutes Weight Lifting, 10 Minutes X Trainer = 236 Burnt
14:00 1 Omelette Sushi Roll = 290
16:00 5km Walk = 236 Burnt
16:30 Apple = 100
19:00 Le Rice = 160
20:00 Medium Bowl Potato Wedges = 500

BMR: 1700
Total Calories GOAL: 1700
Total Calories: 1308
Total Calories Burnt GOAL: 500
Total Calories Burnt: 472

Total Deficit = 864

Im going to Mures tonight (Seafood Restaurant) for dinner tonight, so I will either get GRILLED fish and vegetables or a caesar salad. They do a lot of battered fish there and chips so I will stay away from those. I have decided today will be a low day because my weight is starting to creep up and its scaring me lol.
 
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Sunday 25 May

Last night was FUN! We went and saw this wicked jazz band, had a good time :cheers2: few drinks as well tee hee.

12:00 Sandwich w/ Ham, Lettuce, Mayo & Slice Cheese = 335
13:00 50g Chocolate = 238
14:00 30 Minutes X Trainer, 10 Minutes Bike, 10 Minutes Rowing Machine, 10 Minutes Treadmill
16:00 Mint Protein Snack = 84
18:30 Salmon Fillet w/ Lettuce (Red Onion, Cucumber, Fetta Cheese, Sun Dried Tomatoes) = 476
21:30 Biscuits, Cheese & Hot Chocolate = 400

BMR: 1700
Total Calories GOAL: 1200
Total Calories: 1533
Total Calories Burnt GOAL: 500
Total Calories Burnt: 500

Total Deficit: 667
 
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Monday 26 May

08:00 5.5km Walk = 236 Burnt
09:00 1/4 Cup Muesli + 2 Tbsp Yoghurt = 189
09:30 Coffee w/ 2 x Equal + Dash of Milk + 2 x Cookie = 190
13:00 150g Piece Chicken w/ 100g Rice = 350
14:30 Large Apple = 120
17:30 Banana = 120
18:00 30 Minutes X Trainer = 300 Burnt
19:30 Cup of Chicken & Pineapple Soup = 100
20:00 150g Chicken Breast w/ Tomatoes, Peaches = 360

BMR: 1700
Calories Goal = 1450
Calories Total = 1429
Calorie Burnt Goal = 500
Calories Burnt = 536

Total Deficit = 807
Running Total For w/c 25 May 2008 = 1474

Update #1
I weighed in at 57kg this morning on my boyfriends scales, although I will officially record it tomorrow on mine to make sure.
Yesterday I did really well, until late last night where I felt like having cheese and crackers :( not BAD though, I also had a weight watchers hot chocolate but that was nothing.

Im trying to introduce more fruit and vegetables into my diet, like today I am having an apple, banana, tomatoes and peaches! Yay! And im trying to get more vegetables but its hard at the moment cause im poor lol. Will have to wait until mum does a grocery shopping.

Update #2
I get paid monthly, yes it sucks. So after OVER A YEAR I have worked out how to budget my money. Once everything is paid off at the beginning of the month I take out $200 per week. This will cover anything that I want to buy during that week. I dont have to pay rent or anything because I still live at home but I am a shopaholic. I buy SO MANY CLOTHES it is ridiculous. This month (beginining the 15 May) I vowed not to buy any clothes (I can see the sticky note on my computer now) and I have already bought a skirt, shirt, pants, another shirt, jeans, top, top ARGHHHHHHHHHHH!!!!

SO! This Thursday I get another $200 and I will go shopping for some decent food then. I was thinking of what I could take to lunch that would be filling and have heaps of protein. I was thinking of cooking up some chicken thighs. 1 Chicken Thigh is about 160 calories, so I was thinking I could bake those in a Soy, Honey and Garlic Marinade (60 Cal) and then have heaps of vegies like carrots, broccolli, cauliflower (100 cal). So lunch would come to 320 Calories. That would be good.

For breakfast I am really liking fruit muesli. Although I 1/2 the serving size to 1/4 cup, dolloping that yoghurt on there really fills me up. I could always add a banana or strawberries to it also, they are just so expensive!

For snacks, I am thinking of ONLY having fruit during the day. I LOVE apples and bananas, and I was thinking I could also put a teaspoon of peanut butter on the banana and apples and that would be tasty? Or heating apple slices with cinnamon and splenda?
Then at night a good snack is a slice of cheese and a cracker, cause I usually dont feel like fruit, and a hot chocolate! I use the weight watchers brand one and its SOOO yummy. Add 2 equal tablets and a bit of light milk it is really low cal. And if I am REALLY feeling like chocolate, a Lindt ball or a milkway are really good.
Also, I have found these mint protein bars, they are only 80 calories each and have 10g protein! They are like a mint crisp flavour and are very low carb, soooo yum!
 
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Maximising Fat Loss

Fasted Cardio
I have heard pro's and con's to this exercise, however I have decided that I will do this 4 times per week.
I honestly don't believe I will lose muscle from doing this, this website has backed it up TESTOSTERONE NATION
Yes I KNOW dont believe everything you read on the internet, but from what I have read from various sources I am not going to lose muscle if I keep it at a low intensity and with proper nutrition.

High Intensity Cardio
30 Minute Sessions on the X Trainer, level 5-6 at target heart rate of 170 Bpm (around 80-85%).
To get my heart pumping!

Moderate Cardio
20-30 Minute Sessions on the bike, ergo machine or treadmill. Going at a steady pace, 65-75% max heart rate.

Resistance Training
Full Body workouts using the major muscle groups. Back, Legs, Triceps, Chest, Glutes. Also abs and other minor muscles will be used during the exercises.
Exercises: Chest Press, Crunches, Close Grip Pull Downs, Squats, Dips, Pull Ups, Leg Press, and exercises for Abs & Obliques.

Monday = Fasted Cardio + High Intensity Cardio
Tuesday = Fasted Cardio + Moderate Cardio
Wednesday = Fasted Cardio + Resistance Training
Thursday = High Intensity Cardio + Moderate Cardio
Friday = High Intensity Cardio + Moderate Cardio
Saturday = Resistance Training + Moderate Cardio
Sunday = Fasted Cardio + High Intensity Cardio
 
Tuesday 27 May

06:30 Wake Up, Shower, Get Dressed (Black Dress w/ Gold Buttons, Black Tights, Black Shoes, Red Coat)
08:00 No Walk - Raining :(
09:00 1/4 Cup Muesli w/ 2 Tbsp Yoghurt = 189
09:30 Coffee w/ 2 x Equal + Dash of Milk = 30
11:00 150g Jelly Beans = 532
12:00 Walk to town, buy Mint Crisp Protein Bar
14:00 100g Chicken Breast, Tomatoes, Peaches, Spices & Rice = 300
17:30 - 20:30 Class
20:30 Mint Crisp Protein Bar = 80 (9.3g Protein)
20:45 High Intensity Cardio 30 Minutes = 300 Cal Burnt
21:30 100g Chicken & Vegetables in Gravy = 300

4km Walking = 150 Cal Burnt

BMR = 1700
Calories Goal = 1450
Total Calories = 1431
Calories Burnt Goal = 500
Total Calories Burnt = 450

Today's Deficit = 719
Running Total For w/c 25 May 2008 = 2193
 
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austin_88 said:
I believe it is heavily overdiagnosed, lots of parents just want the pills to control their children - but children are SUPPOSED to be rowdy and shitty.

But I believe my brother is an exception to that, he is and was practically out of control, one of those kids you see on current affair programs lol!

I believe my lack of concentration is just a part of my character, which is probably the case for lots of people? Do you agree?
Click to expand...

Yes but it could be changed. Once you find the internal reason to do what you want, then you cant be stopped.
 
austin_88 said:
Monday 26 May

08:00 5.5km Walk = 236 Burnt
09:00 1/4 Cup Muesli + 2 Tbsp Yoghurt = 189
09:30 Coffee w/ 2 x Equal + Dash of Milk + 2 x Cookie = 190
13:00 150g Piece Chicken w/ 100g Rice = 350
14:30 Large Apple = 120
17:30 Banana = 120
18:00 30 Minutes X Trainer = 300 Burnt
19:30 Cup of Chicken & Pineapple Soup = 100
20:00 150g Chicken Breast w/ Tomatoes, Peaches = 360

BMR: 1700
Calories Goal = 1450
Calories Total = 1429
Calorie Burnt Goal = 500
Calories Burnt = 536

Total Deficit = 807
Running Total For w/c 25 May 2008 = 1474
Click to expand...

My FIRST PERFECT DAY!
Lets get another one today :hurray:

EDIT: Just ate over 500 calories worth of Jelly Beans, NOT a good day lol
 
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Wednesday 28 May

06:30 Wake Up, Shower, Get Dressed (Floral Skirt, Tights, Shirt & Grey Jumper, Navy Trench Coat)
09:00 1/4 Cup Muesli w/ 2 Tbsp Yoghurt = 189
09:30 Coffee w/ 2 x Equal + Dash of Milk = 30
12:00 Apple & Banana w/ Peanut Butter 1 tsp = 250
12:00 1.5km Walk to Class = 50 Cal Burnt
13:00 - 16:00 Class
16:00 Sushi Roll = 170
16:15 - 17:30 30 Minutes X Trainer, 20 Minutes Bike = 450
19:30 Nando's Supremo Wrap & Diet Coke = 400
20:00 Weeny kinder bar = 70

BMR = 1700
Calories Goal = 1450
Total Calories = 1109
Calories Burnt Goal = 500
Total Calories Burnt = 500

Today's Deficit = 1091
Running Total For w/c 25 May 2008 = 3284 (Nearly at one pound fat!)
 
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Tuesday 27 May
Update #1

WHY DID I EAT THAT WHOLE PACKET OF JELLY BEANS!
It mucked up my WHOLE day, and I had to cut out my banana's and peanut butter :( and make my dinner smaller. POO!

Lesson Learnt: DONT EVER TAKE A WHOLE PACKET, you can take A FEW but not the whole damn thing because you KNOW you have no self control when it comes to lollies.

However, I have adjusted the rest of my day's calories and I can still get under my goal for the day.

I have had about 3 glasses of water today, going to get a couple more in this afternoon.
Feeling skinny today! Im wearing this black shift dress that always makes me feel good.

Update #2

I have drunk 4 glasses of water, and am going to fill it back up in a tick.

Update #3

Stuck to my diet and exercise all day! Definatly feeling better about myself :)
 
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Wednesday 28 May
Update #1
It's nearly 10am... haven't binged out on lollies yet so I am doing better than yesterday! Can't wait for my banana and peanut butter, I swear it is sooooooooo yummy. I am using Sanitarium Natural Crunchy Peanut Butter, doesn't have that sweet taste like normal peanut butter, but I like the texture.

And I have a massive apple to eat too yay! I LOVE fruit at the moment... I wish I could have had raspberries on my muesli this morning but they are 6.99 a punnet :( maybe I will get some tomorrow when I have a little money. They would go SOOOO nicely with vanilla yoghurt and muesli!

I didn't walk into work this morning, my alarm went off at 6:45am and I didn't get up lol! I eventually got up at ten to 8 and Dad had to take me into work - I do have a car but parking in the city is a bitch, and I drive to work Thursday and Friday and park at work. Plus, it's only a 5.5km walk to work, and it's great exercise, keeps me fit and is environmentally friendly!!!
So because I didn't work I am going to just do cardio at the gym today, and do resistance training tomorrow. 30 Minutes on the Xtrainer and 20 Minutes on the bike should do the trick!

Update #2
Had the banana and peanut butter.. didn't taste too good all mashed up together, and I think I would have preferred the non - natural peanut butter. It felt like I was eating baby food :( Not good.

Resistance Training Program

Back - Close Grip Pull Downs
40,50,60lbs 5 x 10 Reps

Back - Assisted Pull Ups
3 x 10 Reps

Chest - Dumbell Chest Press
5,6,7,8kg 5 x 10 Reps

Abs - Incline Crunches
2 x 25 Reps

Abs - Crunches
2 x 25 Reps

Obliques - Dumbbell Twists (Done on inclined sit up bench)
3,4kg 5 x 10 Reps

Legs - Leg Press
1 x 20 Reps
4 x 10 Reps

+ Add 20 minutes X Trainer if time permits.
 
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Thursday 29 May

Weight: 57kg

09:00 1/4 Cup Muesli, 2 tbsp Vanilla Yoghurt, 5 Strawberries = 250
10:00 Coffee w/ 2 x Equal + Dash of Milk = 30
11:00 2 x Mini Kieche (sp?) = 120
13:00 2 x Tofu Sushi Rolls = 335
15:30 1 Large Pink Lady Apple = 100
19:00 1 Hamburger, 1 Meat Pattie, 1 Slice Cheese, Salad, 1 Choc Ice Cream = 600

BMR: 1700
Total Calories Goal: 1450
Total Calories: 1435

Deficit for Today: 265
Running Total For w/c 25 May 2008 = 3549 (Over one pound of fat!!!)

Update #1
Could not fit in time to do any exercise today, stayed at my boyfriends last night and that means mornings are impossible, also I pay for a parking spot at work and I dont want to waste money by walking in (probably not a legitimate excuse!) and tonight I am going to my friends and since I dont finish work till around 6pm I need to go straight there.
poo.
I hate not exercising.

Today has been good, apples really fill me up! And I have drunk 2 massive glasses of water already. Was so super busy at work today, had a really sucky deadline, but it's all done and now I can FINALLY go to lunch (at 4pm!). Work are good however and I ate lunch at my desk at 12:30.

Tonight for dinner I am having hamburgers and salad! However because my body does not agree with meat I will just have a burger and lots of salad, maybe a piece of cheese and BBQ sauce! I doubt this will come to 500 calories, if it doesn't i'll add another yummy snack in that night.
 
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Burn the Fat, Feed the Muscle - Tom Venuto.
Am i allowed to quote this? The e-book tells me to write my goals down, so I thought I would do it here.

1. Set Specific Goals
Goal Weight: 50kg
Goal Dress Size: 6-8
Goal Body Fat Percentage: 18%
When Do I Want to Complete My Goal: August 2008

2. Set Measurable Goals
Using Skin Fold Measurements
Using Tape Measurements

3. Set Big Goals
To look super hot with a awesome lean figure and no excess fat on my body!
To weigh 50kg (MASSIVE goal)
Be lean and muscly

4. Set Realistic Deadlines
3 months = 12.8 Weeks
12.8 Weeks to lose 15lbs
Realistic?
Yes. But weight loss is extremely hard when trying to get that lean.

5. Set Long Term and Short Term Goals
Ultimate Long Term Goal: 50kg & 18% Body Fat
Weekly Goal: 1lb Weight Loss Per Week
Daily Goals: Eat Clean & Get my goal calories and expenditures!

6. Establish the emotional reasons why you want to achieve your goals
What's important about reaching my goal? Being happy and more confident with my body. I am not uncomfortable with my body at the moment, but I am a major perfectionist and I dont believe there is anything wrong with that.

I also want to feel 100% comfortable with my boyfriend, and for him to be super proud im his girlfriend. He tells me that I dont need to lose weight because he already is proud, but i want to make him super happy. Dont get me wrong, I am doing this for myself too.

Who do I want to look like? I dont have a particular person in mind, but someone that is healthy and toned like Heidi Klum or Miranda Kerr. Not someone who is rankly skinny like Amy Winehouse or an Olson. I want a supercharged metabolism not one were I have to eat carrots my whole life.

Do I want to look great in certain types of clothes? I want to look great in jeans! Not to have fat hanging over the sides like at the moment. I am tall, and I want to be able to use that asset.
I want to look good in bathers when im at the beach or on holidays. I want to be able to wear dainty clothes and look good in them.

7. Make sure your goals are not conflicting
'There's an ancient Chinese saying: "He who chases two rabbits catches neither."'

I dont want to gain muscle and lose fat at the same time, I know thats practically impossble. I want to LOSE FAT and maintain my muscle.

8. Write out an extensive goal list in the form of affirmations
< Will work on this one >

9. Read your affirmations (your goal list) at least twice a day and always keep your goals “in front of you” and “on your mind.”

10. Read your goals with faith

11. As you read your affirmations, mentally visualize them as already achieved.

Rewards for Goals

Reward for losing 1lbs per week - Relaxation activity!
Going to watch a movie, having a bubble bath with glass of wine and music, buying a yoga tape or book, buying a new book

Reward for eating CLEAN for one week - Go shopping and buy myself something nice

Reward for reaching Ultimate Goal Weight - As if doing that wasn't reward enough! Splurge on an awesome pair of jeans
 
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Friday 30 May

09:00 1/4 Cup Muesli, 2 Tbsp Yoghurt, Strawberries = 300
10:00 Coffee w/ Equal + Dash of Milk = 30
11:30 Banana = 120
13:00 2.17km Walk = 100 Cal Burnt
14:00 Lean Cuisine Meal (Pasta w/ Meat Balls) = 300
15:30 Apple = 100
17:00 2 Biscuits = 130
18:00 40 Minutes X Trainer = 400 Cal Burnt
20:00 Dinner = 400

BMR: 1700
Total Cal Goal: 1450
Total Calories: 1380
Total Cal Burnt Goal: 500
Total Cal Burnt: 500

Deficit: 820
Running Total For w/c 25 May 2008 = 4369 = 1.25 Lbs Fat!

Update #1
AHHHHHHHHHHHHHHHHHHH
I'm feeling SOOOO GOOD!!!!!!
Hopefully my calculations are correct and i will lose about 1.5lbs this week, I know that it might not even show on the scale! But that's OK, I FEEL better and I FEEL skinnier.

I had a day off from exercise yesterday, I think I needed it. Burning 500 calories a day is doing like 1 hour intense exercise or 2 hours moderate exercise, not easy work!

So I only had a small defecit but it's probably good to shake things up.

Update #2
Whoaoaaaaaa I feel full. Apples fill me up so much! Must be all the fibre.
I have drunk about 1.2L of water today, which I am happy with. I dont think I NEED 2L, im only drinking when I am thirsty, as I am trying to listen to my body.

So I have eaten ALL my food except dinner, and it's nearly 4pm. That's alright, I will have heaps of energy at the gym tonight. I am going to try and go for 40 minutes on the X Trainer, which I have never done before... in twenty minute lots. Im thinking I am going to need a massive magazine to get me through this one lol!
And then that's all I need to do and I would have reached my calories burnt goal, however if I feel like it I could do another 20 minutes on the treadmill or do an upper body workout, which would give me some calories to have a 100 cal snack after dinner. Like an extra banana or a piece of choccie!

And YAY its Friday!
Plan for this weekend to follow
 
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Saturday
2 x Sticky Buns (500 Cal)
2 x Mini Sausage Rolls (220 Cal)
1 x Mini Protein Bar (80 Cal)
Chinese Dinner (600 Cal)
Misc Lollies/Choc (300 Cal)
Total: 1700
Total Cal Burnt: 500
Total Deficit: 500
 
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Sunday

It's 10:40am and I feel mega sick :(

I went to cook my porridge to find that mum mixed the remaining oats with muesli :(
I could go down to the shop and get some, it's just I feel so ill.
I can't stay home from work tomorrow because i am covering someone on reception all week, and I am the only one who can do it. POO!

Update:
Oh god I feel full! I can't believe all the crap I have just eaten :(

Porridge w/ Brown Sugar = 360
2 Servings Potato Chips = 480
1 Lollypop = 50

Total so far: 890

So I have 560 calories for the rest of the day. I might have a banana after the gym and then that leaves 440 calories for dinner.

Exercise: 30 Minutes X Trainer, 30 Minutes Walking = 500 Cal Burnt
Full Body Workout tonight
 
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I forgot you're a day ahead. I read Sunday and thought, "Wait its Saturday." lol

Great job, you really have a plan and that is what will get you there :D
 
tonymcclellan said:
I forgot you're a day ahead. I read Sunday and thought, "Wait its Saturday." lol

Great job, you really have a plan and that is what will get you there :D
Click to expand...

I live in the future!

I am so good at planning, setting goals, etc, it's just I get bored so easily that I need constant change. Weekends are horrible!
 
Monday 2 June

Weight: EEK was too scared to weigh in :(

08:50 1/2 Cup Muesli w/ 2 Tbsp Yoghurt = 300
13:00 Toasted Cheese Sandwich = 350
15:30 Apple = 80
17:15 Banana w/ tsp Peanut Butter = 200
18:00 Gym - 40 Minutes X Trainer = 400 Cal Burnt
19:00 Dinner = 600
22:00 SKINS!

BMR: 1700
Total Cal Goal: 1450
Total Cal: 1530
Total Cal Burnt Goal: 500
Total Cal Burnt: 400

Today's Deficit: 570

Running Total For This Week: 570

NOTES:
I could probably add in another snack after dinner, maybe a lollypop or another banana whilst i am watching Skins.
My official weigh in is tomorrow, I would like it to be around 57kg... under would be fabulous but i wont stress if it isnt. I want to do this slowly. 0.5kg a week would be great!
 
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