Fitness after 4

M

missyv

0
This is day one for me . I have been working out regularly for a week now and have reached the point where I need motivation. Here is a little background on me. I am 35 yo and have four beautiful kids. My oldest is 9, twins are almost 8, and my baby is 4. I also work fulltime outside of the home in a job that I love. Finding time to do anything for myself is difficult. My family always comes first, but somehow I need to find time to stay healthy. For me it has always been easy to stay thin up until the last year or two. My diet is deplorable and it seems I can never find time to exercise. I have decided that the problem is me. I don't make the time and therefore it doesn't exist.

Here are my current stats:

Body fat: 21% (according to calipers) G: 16%
CW 140? (guessing here, scale is broke lol)
Height 5' 6"
chest 38 inches
waist 29 inches
hips 38 inches

Exercise today:

45 minutes weight traing (upper body) this am
Run 3-4 miles tonight

Diet: Guess i will do my best and keep track as I go ;-)
 
Welcome to the forum and nice to meet you. We're here if you need us. Good luck and let us know how you are doing.
 
I'd say fix your diet first, then worry about workout time, as you can take in far more calories than you could ever hope to burn off working out. A trainer I'd had said it's 80% nutrition, 20% exercise - and experience has proven her right. Welcome to the forum.
 
Nutrition

I agree with Stingo. I think my diet may be a problem. Prior to a week ago, I might not even eat more than once a day, but than I would pick all evening. I know this is bad lol. For the last week I have been trying to eat 6 meals a day(includes snacks) and balance out the protein and carbs. I am a carb junkie, I really have a big weakness for pasta. Therefore I am trying to pay more attention and eat quality protein with some quality carbs. I am not a "dieter" and would just like to change the way I eat. I am not looking for huge results fast, steady over time would be great. I actually think I have slowed my metabolism by not eating and my body is fighting back. Oh well, that's why I am here. Thanks for the welcome.
 
Yup - you'd slow your metabolism down if you weren't giving it enough calories, putting it into starvation mode. Once that happens, anything you have your body will store for energy.
 
Day 2 Nighttime binging!

Okay, so here is how yesterday turned out.

Breakfast: grapenuts in 2% milk 210 cal
coffee with creamer 30 cal
one plum 90 cal
Did 45 minutes upper body with free weights, I use the BFL guidelines.

Snack: forgot
Lunch: 1 egg mixed with 1 tbsp mayo 150cal ?
one tsp peanut butter ( I know... sad addiction) 90 cal
Snack: one mozzarella stick 90 cal
Dinner: 3oz porkchop 160
one cup broccoli 90
salad with one tbsp dressing 45 cal
Total at this point calorie wise was 1070 with plenty of protein.
Up until this point I was doing great hunger wise

7pm ran 3.5 miles and walked a half mile to cool down. Nice night to be out running too as it had just rained.

Then comes nighttime: I am starved! I ate a serving of cashews, one m&m cookie, a couple vanilla wafers, and topped it off with a light beer :eek: Guessing this was on the verge of 350 cal or more, most of it bad. What was I thinking??????

I did drink alot of water though, about 40oz, something I would usually forget.

Here's to another day!
 
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It seems like you should be getting more calories throughout the day, rather than ending up starving at the end.

- Eat like a king a breakfast, a queen at lunch and a peasant at dinner
(Quote from the latest issue of Men's Health)
 
It seems like you should be getting more calories throughout the day, rather than ending up starving at the end.

- Eat like a king a breakfast, a queen at lunch and a peasant at dinner
(Quote from the latest issue of Men's Health)
Click to expand...

Very true.
 
I was just reading your journal and I agree with the others that you should eat more during the day. Trainer Lynn's site has a calorie calculator on it . Subtract 500 or so per day to lose weight.

Good luck with your goals!
 
Okay so Friday went great , I took the advise to move more calories earlier in the day and used that ahndy little calorie calculator and found out to maintain I need 2080 calories. Here is where I ended up:

Breakfast: two eggs scrambled and a plum, cup coffee 200
Snack: one serving cashews 140
Lunch: one can tuna, salad with 1 tbsp dressing 220
Snack: one serving cashews 140 and glass of milk 120
Dinner: burger 380 and corn on the cob 150 one glass wine 150
Snack: Mozzarella stick 100

This is about 1600 calories, about 500 hundred lower than required, I wasn't hungry and felt great! The burger was lean, not the best choice, but hard to cook two meals when you have four kids.
I also kept up the water and meant requirements and ran 3.5 miles and walked .5 miles.

Saturday:

Hmm started okay, diet stunk at the end lol Guess I will ignore this day after today!

Breakfast: grapenuts in milk 210 coffee 20
Snack..No time, helped brother with moving, did drink alot of water. Moved furniture from upper outside entrance apartment to new place, great workout!
lunch: small chicken breast, turned down the chips ;-) not enough to eat I know 140 cal

Snack: still hauling furniture
Dinner: one hotdog with cheese and salad 250
Snack at mall...half of pretzel 200 I had the shakes bad, I am sure my blood sugar was quite low :-(

Did get to shop at Victorias with all four kids lol....my girls love the bags. The boys whine a little but tolerate me. For you gals who like the store they are having a introductory sale on one of the demi's they sell next week. Definately one of the best bras made!

Snack at home because I ate like crap: popcorn 100, glass of wine 150

grand total: 770

Not only were my calories low, but not the right choices either. I promise to do better today! Thanks again for all of your advise. I will keep trying. I am fortunate to have a hubby that keeps telling me I look great, even though I am not convinced of that lol
 
Well Sunday was no better as far as eating goes. Went something like this:

Breakfast: 2 eggs scrambled, coffee, plum 200
Snack: one slice of ham 80
Lunch: turley and swiss on flat bread 300
Supper: missed, went shopping with my mom
Snack: one slice ham 80

At least I didn't binge in the evening.

The only thing I did do well was water, although it fills me up and I am not hungry. I also get to busy to eat. Oh well try again today. I think I need to shop for snacks that are easy to grab on the go.

For exercise I went swimming with my kids, I usually avoid running and lifting on Sunday, stick to 6 days on and one day off when possible.

Checked my body fat and it is unchanged, weight on scale at pool was 141 lbs, so no change here either. i do feel more toned, so I am gonna focus on that for inspiration.

Funny kid story lol: When we were helping my brother move on Saturday, Nick age 9 told my mother at lunch that it was so awesome that she had chips because his mommy doesn't buy them anymore lol. I quit buying chips a month ago, only healthy things to snack on here.
 
The last two days I have done pretty good with eating healthy. Sometimes it is hard to manage healthier meals with four kids due to time, but I am really making an effort. I am focusing on this as a healthy way to eat and not a "diet". I have no desire to make a short term change, I want this to be something that I can live with. Here is the run down for Monday and Tuesday.

Monday
Breakfast: grapenuts and milk 210, coffee
Snack:Cashews 140
Lunch: turkey and swiss in flat bread 300
Snack: cheese stick 100
Supper:spaghetti with sausage and a salad. I know pasta is on the cautious list, but I was careful on serving size and had only one half sausage . Total cal about 500.
Snack cashews and kiwi 240
Total 1490

I did lower body weight training in am and ran 4 miles at 7pm. I also drank a ton of water.

Tuesday:

Breakfast: Grapenuts 210
snack: missed ( on road to mall in syracuse 3 hours away)
lunch: salad with grilled chicken breast 300
snack: missed (in build a bear workshop lol)
supper: salad, 5 oz steak, mashed cauliflower) 500
snack: cashews 140, kiwi 100
one glass of wine 150
Total: 1260
I ran 4 miles at about 8:30pm due to heat. I also drank a ton of water!

Overall, I am feeling more energy and seeing more tone. I am very pleased with my progress at this point.
 
Yesterday went well, although I think I could have used more calories at lunch as I was starved at 4pm. I also had a little trouble with muscle cramps in my calves. I did lower body two days ago, so maybe that was it. I may take today off from running just to be on the safe side.

On another note, I just looked at my calender and I have three weeks to make this a habit before I am back to work. I think it takes 21 days to establish a new habit? For some reason when I am back at work and the kids are in school, I get off track. My first class day is Labor day, but we have several meetings in the week prior to that. I also need to revamp my course before then ;-)

Here is what I ate

breakfast: two eggs, banana 200
snack: cashews 140
lunch: tuna 250
snack: cashews 140
snack: piece of cold pizza (was starving at this point) 200
supper: small morrocan chicken breast, one ear corn, and 1/4 cup brown rice 500
snack: ran too late and wasn't hungry
total: 1430
 
Since you had tuna for lunch yesterday, make some tuna salad and have that for lunch. You can either eat it plain or put it on a pita bread. You can also make chicken salad. When I make my tuna/chicken salad, I cut up sweet pickles and leave them in chunks, instead of relish and put pecans in it.

If you are running out of ideas for lunch, like I do at times, go to this receipe website. I can't tell you how much I love it.
 
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