DSRA's diary

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DSRA2007

New member
hi everyone i decided to start a diary, so i can get some tips on my food intake and exercise...

well i am a 15 year old male, i weigh 75kg, my height is 182cm, and i am trying to lose 5kg so ill be 70kg.

well i guess ill start with what i ate today.

Breakfast: nutri grain cereal (skim milk)
Lunch: ham sandwich on white bread with butter
Snack: 2 apples
Dinner: chinese food, chicken & vegetables with satay sauce, supposively 97% fat free

This is usually what i have everyday cause i have school so breakfast is cereal, and lunch is almost always a ham sandwich and 2 apples. but i leave around a 2 hour gap between the sandwich and the apples so the apples were like another meal :D the dinner always varies.

my exercise was a 28 minute stationary bike ride burning 440 clories (not sure if its right, but thats what the bike says & its expensive so i trust it :D) and then later i do 15min weightlifting, consisting of 2 sets & 15 reps of bench press, 2 sets & 15 reps of dumbell curls (both hands) & 50 sit ups.

feel free to comment and help me reach my small yet important goal!
 
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welcome to your diary... :)

just remember that just because something is fat free - it's not calorie free -and even more -fat in food is not the enemy - your body does need some fat it's saturated fat you want to avoid - but mono unsaturated fats are good for you.

sounds like you're off to a great start...
 
thanks for the welcome.

ok this is day 2:

Breakfast: nutri grain cerel with full cream milk (meh, its brekfast)
Lunch: turkey sandwich with very light butter spread, white bread
Snack: 2 apples
Dinner: vegetable stu with 2 slices of rye bread (dont exactly know what its called, it had alot of vegetables, the only one i new i was eating was paprika)

not exactly the best day (white bread, full cream milk).

my first time having rye bread, tastes good, preety low in calories, i like it!

i still havent exercised today, i plan on doing the same exercise as yesterday (25-8min stationary bike ride, whatever time it takes me to lose 420 calories & 15-20 min weightlifting exercises).

still have 4.8kg to lose, slow and steady :)
 
get educated

Good decision to take care of your health from a young age. Welcome to WLF.
You know how many calories you burn from exercise, do you you know how many calories it takes for you just to maintain?
 
im not exactly sure, i tired calculating but it said 1910 calories a day is that right?

if you could caluclate it i would really appreciate it, im new to all the calorie deficit stuff
 
any tips or something?i notice not many people visit these forums everyday, so i need any advice anyone can give me, even if its to criticise my diet...
 
ok Day 3:

breakfast: nutri grain cereal full cream milk
Lunch: turkey sandwich with light butter spread on white bread
Snack: 2 dozen grapes (yes a little change!)
dinner: 3 marinated chicken wings with 50g cous cous

today wasnt a very good day, my mum had to make my favorite meal ever, i couldnt help but eat 3 wings :(

i plan on doing the same exercise as the other days (28 min stationary bike ride burning 420+ calories, 15 minute weight lifting...

i only have 4.6kg to go, yay :D
 
Day 4 (come on people reply please)

well today was a different day:

breakfast: nutri grain cereal full cream milk
lunch (kinda): 1 slice of custard cake, 1 cup fanta soft drink, 1 slice salty ham meat (forgot name)
dinner: none

ok today i was at my little cousins birthday at a ice skating ring, we had 1 hour of free ice skating then a party in a little room, everyone around me was eating pies & sausage rolls and soft drinks, but i managed to avoid them. Then the cake came & because no one thinks im fat anymore i got forced into eating it along with a glass of soft drink :mad:, they made me feel like i needed to do it for my cousin...

that slice must have been over 500 calories :mad: so i decided no dinner tonight, ive already had my 1200 calories today.

exercise was the one hour of ice skating, i got preety tired, 28 mins on stationary bike & 15 mins weight lifting.

i have 4 more kilos until my goal weight :D
 
Never let anyone push you into eating. It's your body and your hard work, you can nicely tell them "I'm watching what I eat, I don't want a piece." Cause you're 15, people are going to say "Oh it wont hurt you, blah blah blah" that's where you can say "Hey, I'm changing my eating style for me, so I can lead a healthy life". Also, if you are going to eat it, just make sure it fits within your calories. I don't know about the whole skipping a meal thing, try at least finding some veggies you could eat. They may seem like they add calories, but they are fantastic for you and alot are labeled as "negative" calorie veggies, so they burn more calories being broken down, then they add to what you already ate. =D
 
Day 5

Breakfast: 3 thin pancakes, 2 with nutella, one with jam
lunch: potato pita stuff (dunno what its called, looks fattening though)
dinner: havent had yet, planning on having some grapes

todays my worst day, i couldnt resist the thin soft pancakes, then the same thing happened with the pita, but i didnt have much of the pita.

exercise was 28 mins stationary bike, 15 min weight lifting.

3.7kg left to my goal
 
It doesn't look like a lot of food though...Are you actually calculating it to see how many calories you ARE eating? According to the calculator, you should be eating about 2100 calories for maintenance, if you sit around all day. Adding exercise, you would add a few more calories. So cutting about 500 a day means you should be taking in about 1600 a day.

1200 is too low, and sticking to exactly that every single day is bad for your body.
 
I agree with DQ - 1200 is too low. How long have you been losing weight?

Aside from that, I wanted to say hello and welcome you to the WLF :)
 
well yesterday i calculated and it ended up being roughly 1500 calories. but usually i do have roughly 1200, theres no problem in eating a few extra 100 calories to stay healthy :D

and to M2M, its been about half a year. I only just started with the calorie counting and stuff, before that i had no idea. And everywhere i read it says 1200 is good for losing weight.
 
i didnt get to post yesterday anyway

Day 7 (skipped 6)

Breakfast: nothing (woke up late, had to rush to school) = 0 calories
Lunch: processed cheese and ham sandwich on white bread = 300 calories
Dinner: one and a half ham and sour cream bread rolls = 800 calories
snack: few dozen grapes & an apple = 100 calories

well i am starting to estimate the amount of calories im having, my dinner seemed like it would have less calories but the sour cream contributed 350 calories then the ham was 100 calories & bread was another 350 calories, so it adds up.

just about to do exercise (28 mins stationary bike, 15 mins weight lifting)

still got 3.5kg to lose, getting closer :D
 
well done drsa :) good work. your self conrol must be really good if you can keep your calorie intake so low - i dont know how you do it haha :) im very impressed at your determination. any way 3.5kg YOU CAN DO IT :D
 
Day 8

Breakfast: nutri grain cereal with full cream milk = 300 calories
Lunch: sour cream sandwich on white bread = 350 calories
Dinner spaghetti in tomato sauce with 2 slices of white bread = 500 calories
Snack: grapes = 50 calories

today was ok, but i need to start having skim milk and wholemeal bread soon, i gained half a pound yesterday for some reason, so i should really watch what im eating now...

exercise will be 28 mins stationary bike only today...

still have 3.7kg to lose now :( (hope it doesnt keep rising)
 
welcome to the group DSRA i wish i had your commonsense at your age, i wouldnt be in this predicament at my age. kudos again!

I reccomend checking out fitday.com the online version is free and will really help calculating your calories burned and used.

Your calorie counter on your bike is most likely wrong, unless it requires entry of your height, weight, and Heart rate.

I noticed your only logging time and calories... and its about the same time everytime... challenge yourself to increase your pace everytime. Have you read into interval training?
 
yeah i read that you shouldnt exercise more than 30 mins a day to avoid losing muscle...

and yeah i know about interval training, i do a preety intense 28 mins of exercise, so im preety happy with it.
 
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