Back on track

S

Sweat Daily

New member
Hi there,

I want to get back on track with weigth loss and maintain the weight loss throughout the year. I eat reasonably healthy and work-out regularly but my challenge is not to give in to emotional snacking.

As for the stats, goals and strategy:

Weight/height: 82.1 kg/1.74 m

Goals: 78 kg by 31 January, 76 kg by 28 February, 74 kg by 31 March, 72.5 kg by 30 April 2011

Strategy for the month of January:
1) eat healthy, maximum of 1800 calories per day, no alcohol
2) continue working out
3) post updates daily

Im very motivated. You-ll see how it goes!
 
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1 January 2011

Meal 1: 100 gr kwark, 100 red fruit, 167 gr pear, 138 gr banana (320 calories)
Meal 2: 2 toast, 155 gr tuna, 65 gr lettuce, 189 tomatoes, 25 gr capers (344 calories)
Meal 3: 220 gr apple (114 calories)
Meal 4: 80 gr noodles, 200 gr snow peas, 50 gr leeks, 2 fried eggs (581 calories)
Meal 5: 260 gr orange, 150 gr pear (209 calories)
Meal 6: 30 gr olives (105 calories)

Total calories: 1559.

Snowshoeing: 1 hour, AHR 122. First time I went snowshoeing this season. I took it easy to avoid lower back problems. It is so wonderful to be up in the mountains, :)

Made a good start!

TODAY: 82.1 KG
TARGET: 72.5 KG
 
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2 January 2011

Meal 1: 2 toast, 116 gr tomato, 1 fried egg, 65 gr banana (271 calories)
Meal 2: 164 gr chicken, 55 gr sugar snaps, 88 gr leeks, 150 gr mushrooms (381 cal)
Meal 3: 144 gr apple (69 calories)
Meal 4: 120 gr chicken, 50 gr lettuce, 138 gr tomato, 40 gr bell pepper, 29 gr feta, 2 toast (420 calories)
Meal 5: pasta with chorizo, garlic bread (? calories)

Felt my lower back when I got up. Put in a full body work-out with the exercise ball. Stretched my harmstring.

Today I shall give my body the best fuel possible. This is an affirmation to help me ensure that I dont give in to eating crap food with my friend while watching movies - a habit I want to break.

TODAY: 80.6 KG
TARGET: 72.5 KG
 
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3 January 2011

Meal 1: 100 gr kwark, 90 gr red fruit, 63 gr banana (148 calories)
Meal 2: 144 gr apple (69 calories)
Meal 3: 155 gr chicken, 250 gr egg plant, 2 toast (416 calories)
Meal 4: mixed tropical fruit (100 calories)
Meal 5: 240 gr orange (113 calories)
Meal 6: 2 toast, 50 gr lettuce, 155 gr tuna, 115 gr tomato, 34 gr bell pepper, 10 gr capers, 20 gr feta, 20 gr olives (430 calories)
Meal 7: 211 gr orange, 2 toast, 74 gr tomato (212 calories)

Total calories: 1488.

The snowshoeing was too much for my back but the discomfort in my legs shall pass within a day or two. I am finally back on track with exercising and really don't want to waste time because of sciatic pain. In any case, it doesn't affect my weight loss because for losing weight I have all the conditions I need: weight loss is by and large achieved in the kitchen!

TODAY: 79.8 KG
TARGET: 72.5 KG
 
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4 January 2011

Meal 1: 200 gr red fruit, 120 gr kwark, 40 gr banana (170 calories)
Meal 2: 140 gr chicken, 300 gr brussels sprouts, 50 gr mushrooms, 50 gr pasta (546 calories)
Meal 3: 420 gr orange (197 calories)
Meal 4: 2 toast, 2 fried eggs (284 calories)
Meal 5: 50 gr salad, 40 gr bell pepper, 120 gr tomato, 20 gr capers, 20 gr feta, 30 gr olives (221 calories)
Meal 6: 142 gr apple (68 calories)

Total calories: 1486.

30 min cycling, AHR 121, AW 172.

TODAY: 79.7 KG
TARGET: 72.5 KG

Cardio went very well. Will schedule a cardio test this week to reset the parameters. Also did some stretching.
 
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5 January

Meal 1: 100 gr kwark, 100 gr red fruit, 140 gr apple, 63 gr banana (219 calories)
Meal 2: 240 gr orange (113 calories)
Meal 3: 2 bread, 175 gr chicken, 250 gr eggplant, egg white (479 calories)
Meal 4: 180 gr yoghurt (85 calories)
Meal 5: 2 toast, 44 gr salad, 110 gr tomato, 60 gr salmon, 40 gr bell pepper (244 calories)
Meal 6: 2 toast, 110 gr tomato, 210 gr orange, 130 gr apple (281 calories)

Total calories: 1421

TODAY: 79.6 KG
TARGET: 72.5 KG
 
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6 January 2011

Meal 1: 123 gr kwark, 120 gr apple (132 calories)
Meal 2: 108 gr apple (52 calories)
Meal 3: 1/2 of: 130 gr chicken, 82 gr onion, 283 gr chick peas, 54 gr bell pepper, 112 gr , 112 gr tomato, 2 bread, 1 egg white (440 calories)
Meal 4: 40 gr lettuce, 88 gr salmon, 117 gr tomato (125 calories)
Meal 5: see meal 3 (304 calories)
Meal 6: 2 toast, 2 fried eggs, 236 gr orange (395 calories)

Total calories: 1448.

30 Minutes cycling, AHR 135, AW 173
Pilates with Benjamin

TODAY: 78.7 KG
TARGET: 72.5 KG
 
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7 January 2012

Meal 1: 100 gr kwark, 100 gr red fruit, 187 gr pear (204 calories)
Meal 2: 114 gr apple (55 calories)
Meal 3: 50 gr salad, 50 gr bell pepper, 20 gr feta, 150 gr chicken, 2 bread, egg white (586 calories)
Meal 4: 236 gr orange (111 calories)
Meal 5: 136 gr chicken, 2 toast (324 calories)
Meal 6: 64 gr salmon (120 calories)

Calories so far: 1400

BF at home: 34.6

TODAY: 79 KG
TARGET: 72.5 KG
 
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7 January: new fitness plan

Today I did a cardio test and got new instructions. This is going to be a real challenge!

VO2-max: 56.2 (was 42.9 in August 2010)
Max WAT. 347 (was 257 in August 2010)
Weight: 78.1 kg
BF: 38%

New cardio work-out (cycling):

50 min
5 min: 190 Watt
50 min: 242 Watt
5 min:190 Watt

45 min
5 min: 173 Watt
35 min: 208 Watt
5 min:173 Watt

30 min
5 min: 163 Watt
20 min: 173 Watt
5 min: 163 Watt

It is interesting, in the past I never ever touched a bicycle in the gym because I strongly dislike cycling (having cycled to and from school a zillion times when I was a teenager) and there were other, more fun ways to do cardio such as running or the elliptical. Because of back problems the bike is now my first choice for cardio (although I sometimes use the elliptical). Do I mind it? Actually, I don't. I do cardio for a purpose: I love the adrenaline rush, it increases my energy level and it helps burn fat. If cycling is what I can do, it is a matter of getting on the bike, turning up the volume of my I-pod and getting on with it. And it's true, if you focus on something eventually it does become more interesting.
 
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WOW! You must be in very good condition with those kind of numbers. VO2-max of 56.2 seems very high! I think I only managed a maximum of 200 Watt on the bike during a 12 min stress test... How many calories you'll be able to burn!
 
TikTak said:
WOW! You must be in very good condition with those kind of numbers. VO2-max of 56.2 seems very high! I think I only managed a maximum of 200 Watt on the bike during a 12 min stress test... How many calories you'll be able to burn!
Click to expand...


Just keep going and your maximum Watts will increase! My maximum Watts increased with a 100 compared to 6 months ago. That being said, the new 50 minute work-out scares me!
 
Summary Week 1

I made a good start:

- Weight went down from 82.1 kg to 79 kg
- Cardio: 1 hour snow shoeiing, 2x 30 minutes on the bike, cardio-test
- Exercises: 1x Pilates, 1 full body work-out exercise ball
- Managed to eat around 1500 - 1600 calories and didn-t drink any alcohol
- Signed up for Beginners Yoga (to start something new)

Goals for Week 2

- 150 minutes Cardio
- 1x Pilates, 1x Yoga
- 2 Full body work-outs
- No alcohol
- Continue to eat around 1500/1600 calories
 
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8 January 2011

MEAL 1: 200 gr kwark 100 gr red fruit, 20 gr millet (235 calories)
MEAL 2: 2 toast, 23 gr peanut butter (245 calories)
MEAL 3: grapefruit juice, tomato salad (? calories)
MEAL 4: sushi, a few Wasabi peanuts, 2 glasses of wine

Even though I couldnt keep track of calories, I think I did all right. The wine was not planned, but let me tell you that it tasted very, very good!

30 min Cycling (5m 164, 20 m 172, 5m 164), stretching
AHR: 140, AW: 172

TODAY: 78.5
TARGET: 72.5
 
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9 January 2011

MEAL 1: 134 gr kwark, 154 gr pear, 10 gr millet (204 calories)
MEAL 2: 50 gr salad, 20 gr feta, 100 gr tomato, 45 gr bell pepper, 115 gr cucumber, 136 gr chicken (338 calories)
MEAL 3: 105 gr banana (93 calories)

I was doing great until I started watching movies with my friend. Than we fell in our habit of eating too much fatty food. On the positive side, I told him that I want to break this habit of ours - and he agreed that its time for new habits. And while I ate too much, it wasn-t that bad.

today: 78.5 kg
target: 72.5 kg
 
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10 January 2011

MEAL 1: 200 gr kwark, 105 gr banana, 134 gr pear (291 calories)
MEAL 2: 175 gr apple (91 calories)
MEAL 3: 161 gr chicken, 250 gr eggplant, bread (426 calories)
MEAL 4: yoghurt (88 calories)
MEAL 5: 60 gr split peas, 43 gr onion, 100 gr tomatoes, 27 gr salad (312)
MEAL 6: 250 gr orange, 1 toast, 10 gr peanut butter (231)
MEAL 7: 1 toast, 10 gr peanut butter (113 calories)

Total calories: 1552

30 min Cycling: 5m 173 W, 20m 205 W, 5m 173 W. AHR 143, AW 192.
Stretching

Had a great cardio work-out. Increased my average Watts from 172 to 192.
Also, this is the first time that I weigh less after the weekend than before the weekend! Very cool, :) Great start of the week.


TODAY: 78.5 KG
TARGET: 72.5 KG
 
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11 January

MEAL 1: 200 gr yoghurt, 102 gr banana, 165 gr pear (304 calories)
MEAL 2: 139 gr apple (67 calories)
MEAL 3: 193 gr snow peas (81 cal), 190 gr mushrooms (42 cal), 166 gr chicken (397 calories)
MEAL 4: 231 gr orange (110 calories)
MEAL 5: 116 gr tomato, 124 gr cucumber, 47 gr bell pepper, 20 gr feta, 74 gr salmon (246 calories)
MEAL 6: 60 gr split peas, 43 gr onion, 100 gr tomatoes (237 calories)
MEAL 7: 1 toast, peanutbutter (133 calories)

Total calories: 1478.

Worked my upper body with the exercise ball. Did interval training in between.

Going down with a cold.... bummer..

TODAY: 78.2 kg
TARGET: 78.5 kg
 
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12 January 2011

I got rid of the kilos I accumulated in December! From here, the weight loss will be less dramatic and thats normal. Im very happy to be back in the 77 kg range, :)

Decided to stay in (no work, no work-out) to give my body the rest it needs to recover from the cold asap. I really believe in taking rest when Im not feeling well. It helps me recover much faster than when I keep going.

MEAL 1: 2 toast, 1 fried egg (192 calories)
MEAL 2: 128 gr pear, 132 gr apple, 128 gr orange (197 calories)
MEAL 3: 1 toast, 50 gr salad, 126 gr chicken, 129 gr tomato, 20 gr feta, 138 gr cucumber (393 calories)
MEAL 4: 90 gr raw salmon (163 calories)
MEAL 5: 2 toast, 25 gr peanut butter (257 calories)
MEAL 6: 1 banana, 2 oranges, 1 apple (268 calories)

Total calories: 1470 calories




TODAY: 77.9 kg
TARGET: 72.5 kg
 
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13 January

MEAL 1: 200 gr yoghurt, 99 gr banana, 111 gr pear (273 calories)
MEAL 2: 173 gr apple (90 calories)
MEAL 3: 250 gr egg plant, 127 gr chicken, egg white, bread (404 calories)
MEAL 4: 93 gr chicken, 50 gr salad, 30 gr feta, 51 gr bell pepper, 124 gr tomato (309 calories)
MEAL 5:265 gr orange (125 calories)
MEAL 6: 2 toast, peanutbutter (200 calories)

Total calories: 1400.

Went to my first yoga class. It was relaxing.

TODAY: 77.1 kg
TARGET: 72.5 kg
 
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14 January 2011

MEAL 1: 200 gr kwark, 105 gr banana, 137 gr pear (292 calories)
MEAL 2: 300 gr mango (196 calories)
MEAL 3: 245 gr snow peas, 195 gr mushrooms, 80 gr pasta (424 calories)
MEAL 4: sushi, 2 glasses of wine

Total calories so far: 912 + sushi/2 wine.

Today a major challenge starts: Im spending the weekend at my sister-s house for her birthday. That normally means delicious food and wine - lots of it. Than again, Im doing so well that its probably easy to stay motivated.

30 minutes cycling, AHR 146 AW 196. 196 was exactly my goal. Next week, I'll try to maintain it for 45 minutes instead of 30 minutes.

Full body work out with Benjamin

TODAY: 76.9 kg
TARGET: 72.5 kg
 
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