FMK's Online Diary
- Thread starter FMK
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FMK
New member
CW this am: 288.6 - darn salty chicken right before bed! 
Order of the day, less salt, more water.
Breakfast: String cheese, chocolate milk (lowfat), 100 calories worth of peanut butter crackers
Lunch: Lean hamburger with bun, lemonade
Dinner: Chicken breast, carrots, cauliflower, broccoli with cheese
Order of the day, less salt, more water.
Breakfast: String cheese, chocolate milk (lowfat), 100 calories worth of peanut butter crackers
Lunch: Lean hamburger with bun, lemonade
Dinner: Chicken breast, carrots, cauliflower, broccoli with cheese
FMK
New member
Snack: 1 C skim milk, 1 C mixed frozen berries = yummy smoothie
Lunch: 1 chicken sandwich from Hardees - bad, but didn't eat the fries, hubby brought it home. Added on 1/2 hour of hedge trimming by hand, mowing the entire dog yard with a push mower (with hugely tall grass, not a walk in the park ) + 3 cups water, work on flushing that salt out. Blegh.
Looked up some chinese food recipes today that looked pretty healthy and tasty. Going to have to try some of those.
Lunch: 1 chicken sandwich from Hardees - bad, but didn't eat the fries, hubby brought it home. Added on 1/2 hour of hedge trimming by hand, mowing the entire dog yard with a push mower (with hugely tall grass, not a walk in the park
) + 3 cups water, work on flushing that salt out. Blegh.Looked up some chinese food recipes today that looked pretty healthy and tasty. Going to have to try some of those.
FMK
New member
SW 290.0
CW 277.8 (up from yesterday 1.2 pounds)
Breakfast - 2 eggs, small amount shredded colby jack cheese, salad greens with 1T dressing, 3 strawberries, 2 cups water
Lunch - 1 C skim milk, 30 gr protein powder (chocolate flavored), ice, banana, 1 T peanut butter - yummy smoothie, 1 sugar free popsicle (cherry)
Snack - 1/2 chicken breast, 2 cups water
Dinner - Taco Salad (handful crushed tortilla chips, lettuce, onions, taco meat, beans, 1 T french dressing), Water
Exercise - 2 miles biking pulling 50 pounds of boys in the trailer
CW 277.8 (up from yesterday 1.2 pounds)
Breakfast - 2 eggs, small amount shredded colby jack cheese, salad greens with 1T dressing, 3 strawberries, 2 cups water
Lunch - 1 C skim milk, 30 gr protein powder (chocolate flavored), ice, banana, 1 T peanut butter - yummy smoothie, 1 sugar free popsicle (cherry)
Snack - 1/2 chicken breast, 2 cups water
Dinner - Taco Salad (handful crushed tortilla chips, lettuce, onions, taco meat, beans, 1 T french dressing), Water
Exercise - 2 miles biking pulling 50 pounds of boys in the trailer
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FMK
New member
Thanks!
End of Week 1 - 2.2 Pound Loss
Thoughts: Could have done better, especially with the darn salty food. Need to increase activity, but pleased with overall eating habits through the week. Weight loss on par with what I'm wanting to achieve - 2 pound weight loss a week for 100 pounds lost in a year, roughly.
Goal for the week: Finish researching weight training enough to get started with some muscle strengthening (both to increase fat burning as well as to improve overall health). Figure out a workable weekly plan, hopefully to implement starting Week 3.
If anyone reading this has any pointers for a nice weight program using the equipment I have, I'd love it.
Dumbbells
Workout bench
Ankle Weights
Treadmill
Bicycle (real one, not a stationary bike)
I can't run yet without hurting myself at this weight, so don't think HIIT training is doable yet, but would like to work up to it.
Same goes with P90X - looks like it isn't doable at my current status, but will pick it up in the future when I get to that point as needed.
What I'm looking for is a nice rotating weights/walking schedule with an exercise in each of the main core areas that switches with each workout. Willing to pick up dumbbells in enlarging sizes as needed, but don't think I have room for a full weight bench. No way to work a gym into my life at this point, maybe when the boys are a little older.
Notes for later: Copied from someone's schedule with modifications for me. Planning to do a pulsing workout on the treadmill with intermittent pulses of higher elevation and more brisk walk. Not ready for jogging yet, but want to get a good workout without trashing my joints. Need to make an exercise list for the wieght days. Looking at an 8-12 goal for each weight for each exercise (warm up at 50% weight for 12 reps). Starting with 3 sets, working up as I strengthen.
Monday (Later day) - Rest
Tuesday (Earlier day) - Chest and Triceps
Wednesday (Earlier day) - 30min-40min treadmill
Thursday (Later day) - Back and Biceps
Friday - 30min-40min treadmill
Saturday - Legs and Shoulders
Sunday - 30min-40min treadmill
End of Week 1 - 2.2 Pound Loss
Thoughts: Could have done better, especially with the darn salty food. Need to increase activity, but pleased with overall eating habits through the week. Weight loss on par with what I'm wanting to achieve - 2 pound weight loss a week for 100 pounds lost in a year, roughly.
Goal for the week: Finish researching weight training enough to get started with some muscle strengthening (both to increase fat burning as well as to improve overall health). Figure out a workable weekly plan, hopefully to implement starting Week 3.
If anyone reading this has any pointers for a nice weight program using the equipment I have, I'd love it.
Dumbbells
Workout bench
Ankle Weights
Treadmill
Bicycle (real one, not a stationary bike)
I can't run yet without hurting myself at this weight, so don't think HIIT training is doable yet, but would like to work up to it.
Same goes with P90X - looks like it isn't doable at my current status, but will pick it up in the future when I get to that point as needed.
What I'm looking for is a nice rotating weights/walking schedule with an exercise in each of the main core areas that switches with each workout. Willing to pick up dumbbells in enlarging sizes as needed, but don't think I have room for a full weight bench. No way to work a gym into my life at this point, maybe when the boys are a little older.
Notes for later: Copied from someone's schedule with modifications for me. Planning to do a pulsing workout on the treadmill with intermittent pulses of higher elevation and more brisk walk. Not ready for jogging yet, but want to get a good workout without trashing my joints. Need to make an exercise list for the wieght days. Looking at an 8-12 goal for each weight for each exercise (warm up at 50% weight for 12 reps). Starting with 3 sets, working up as I strengthen.
Monday (Later day) - Rest
Tuesday (Earlier day) - Chest and Triceps
Wednesday (Earlier day) - 30min-40min treadmill
Thursday (Later day) - Back and Biceps
Friday - 30min-40min treadmill
Saturday - Legs and Shoulders
Sunday - 30min-40min treadmill
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FMK
New member
Scale's battery died, so no weight today while I pick up some batteries.
Darn it, was feeling good about today's weigh in and anxious to see what it was. Gar.
Back to work today.
Breakfast - 1/2 c oatmeal, 1 c milk, 1 T brown sugar
Snack - 1 c grapes
Lunch - 1/2 c carrots, 1 1/2 c bean soup (15 bean combo/water/small amount ham/seasoning), 1 c skim milk, 20 gr protein powder
Darn it, was feeling good about today's weigh in and anxious to see what it was. Gar.
Back to work today.
Breakfast - 1/2 c oatmeal, 1 c milk, 1 T brown sugar
Snack - 1 c grapes
Lunch - 1/2 c carrots, 1 1/2 c bean soup (15 bean combo/water/small amount ham/seasoning), 1 c skim milk, 20 gr protein powder
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FMK
New member
Still no scale. Hubby helpfully ordered batteries for me with another order online which is very sweet, but puts me without batteries for 3 days. I miss that daily affirmation, keeps me motivated. Hopefully by tomorrow so I can weigh in Fri morning.
Dinner last night: Salad, small amount shredded cheese, bacos, Western dressing, 1 cup yogurt, chicken strips
Breakfast this am: 1 c skim milk, 1/2 cup oatmeal, 1/2 banana, small amount of craisans, 1 T brown sugar mixed in. Very tasty.
Lunch: Plum, 2 slices of cheese, carrots and celery, 1 c skim milk with 20 gr protein powder, 6 cherries
Snack: 1 piece cake (sans frosting - never did like frosting), 1 small square thin crust pizza - interns going away party
Dinner: 1 chicken breast, salad (lettuce, carrots, broccoli, cucumber, ranch/western dressing), skim milk, popsicle (45 calories)
Got new batteries for the scale in today, so looking forward to weigh day tomorrow!
Dinner last night: Salad, small amount shredded cheese, bacos, Western dressing, 1 cup yogurt, chicken strips
Breakfast this am: 1 c skim milk, 1/2 cup oatmeal, 1/2 banana, small amount of craisans, 1 T brown sugar mixed in. Very tasty.
Lunch: Plum, 2 slices of cheese, carrots and celery, 1 c skim milk with 20 gr protein powder, 6 cherries
Snack: 1 piece cake (sans frosting - never did like frosting), 1 small square thin crust pizza - interns going away party
Dinner: 1 chicken breast, salad (lettuce, carrots, broccoli, cucumber, ranch/western dressing), skim milk, popsicle (45 calories)
Got new batteries for the scale in today, so looking forward to weigh day tomorrow!
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FMK
New member
2 hrs of sleep last night, called in for emergency surgery, no time to pack food this am, no breakfast, day jammed with appointments. Not a great day but trying to be good. Lunch - 1 C carrots, celery, 2T veggie dip. Water. Have to wait til later tonight to eat. Hopefully no call ins tonight...
FMK
New member
Thinking more on a workable exercise routine that I can do.
Equipment I Have:
Dumbbells
Workout bench
Ankle Weights
Treadmill
Bicycle and 50-60 pounds of boys happy to ride in a trailer behind for more work
Looking at an 8-12 goal for each weight for each exercise (warm up at 50% weight for 12 reps). Starting with 3 sets, working up as I strengthen.
Note to self - exercises with quick icon descriptions -
Monday (Later day) - Rest
Tuesday (Earlier day) - Chest and Triceps and Legs - 1 from each set
Back-----Single Arm Row / Double Row / (Dead Lifts)
Shoulders-----Seated Presses / Lateral Raises / Reverse Flies / Front Raises
Trapezius-----Upright Rows / Shrugs
Biceps-----Hammer Curls / Seated Bicep Curls / Preacher Curls / Concentration Curls
Wednesday (Earlier day) - 30-40 minutes (treadmill/walk/bike ride)
Thursday (Later day) - Back and Biceps and Shoulders
Chest-----Flat Presses / Incline Presses / Flat Flies / Incline Flies
Triceps-----Overhead Extensions / Skull Crushers / Triceps Kickbacks
Legs-----Half Squats / Lunges
Calves------Calf Raises / Calf Presses
Friday - 30-40 minutes (treadmill/walk/bike ride)
Saturday - Walk with ankle weights / wrist weights or dumbbell exercises
Sunday - 30-40 minutes (treadmill/walk/bike ride)
Plan to implement: Monday at the latest, but work on getting walks in this weekend and clearing out a workout area, putting bench together, gathering the weights, make progress chart to document
Equipment I Have:
Dumbbells
Workout bench
Ankle Weights
Treadmill
Bicycle and 50-60 pounds of boys happy to ride in a trailer behind for more work
Looking at an 8-12 goal for each weight for each exercise (warm up at 50% weight for 12 reps). Starting with 3 sets, working up as I strengthen.
Note to self - exercises with quick icon descriptions -
Monday (Later day) - Rest
Tuesday (Earlier day) - Chest and Triceps and Legs - 1 from each set
Back-----Single Arm Row / Double Row / (Dead Lifts)
Shoulders-----Seated Presses / Lateral Raises / Reverse Flies / Front Raises
Trapezius-----Upright Rows / Shrugs
Biceps-----Hammer Curls / Seated Bicep Curls / Preacher Curls / Concentration Curls
Wednesday (Earlier day) - 30-40 minutes (treadmill/walk/bike ride)
Thursday (Later day) - Back and Biceps and Shoulders
Chest-----Flat Presses / Incline Presses / Flat Flies / Incline Flies
Triceps-----Overhead Extensions / Skull Crushers / Triceps Kickbacks
Legs-----Half Squats / Lunges
Calves------Calf Raises / Calf Presses
Friday - 30-40 minutes (treadmill/walk/bike ride)
Saturday - Walk with ankle weights / wrist weights or dumbbell exercises
Sunday - 30-40 minutes (treadmill/walk/bike ride)
Plan to implement: Monday at the latest, but work on getting walks in this weekend and clearing out a workout area, putting bench together, gathering the weights, make progress chart to document
FMK
New member
Last night's meal - chinese chicken soup - 2T soy sauce, 1 chicken breast, handful shredded carrots, 2 eggs, garlic, salt, pepper. 1 custard bowl of sugar free lime jello. 1 handful peanuts.
Got the new scale batteries, weigh myself this morning and...288.0
Seriously, I thought I was doing fairly well the last couple days but apparently not. Glad to have the scale back! Still a net loss of 2 pounds the first week, but better get my behind in gear to make sure 2 go this week! OK, off to work.
Got the new scale batteries, weigh myself this morning and...288.0
Seriously, I thought I was doing fairly well the last couple days but apparently not. Glad to have the scale back! Still a net loss of 2 pounds the first week, but better get my behind in gear to make sure 2 go this week! OK, off to work.
FMK
New member
CW: 296.2 Yay, must have shifted that salt/water. 
Breakfast: 1 cup skim milk, 1 T brown sugar, 1/2 cup oatmeal, 2 eggs
Lunch: 1 chicken breast, 1 popsicle (natural fruit juice), 12 cherries
Snack: 1 fat free cherry yogurt, 8 pretzel bites with peanut butter
Exercise: Swimming in the pool with the boys, making laps with Thomas for 30 minutes.
Happy 4th of July weekend to everyone.
Breakfast: 1 cup skim milk, 1 T brown sugar, 1/2 cup oatmeal, 2 eggs
Lunch: 1 chicken breast, 1 popsicle (natural fruit juice), 12 cherries
Snack: 1 fat free cherry yogurt, 8 pretzel bites with peanut butter
Exercise: Swimming in the pool with the boys, making laps with Thomas for 30 minutes.
Happy 4th of July weekend to everyone.
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FMK
New member
I earned my first 5 pound sticker, go me!
Still a clear belt, though. 4 more pounds to my first earned level, White Belt!
Made meself up some little badges to put in my siggy. Hey, whatever works, right? Intentionally made the clear belt badge obnoxious to myself to encourage me to earn the white belt one which is prettier to look at. LOL Haven't earned a real badge yet, but get to place my first 5 pound "sticker" in my siggy. Looking forward to a line of them. When I get a few of them I'll probably remove the weight loss ticker and just make my own, but for now it stays.
CW 284 (SW 290) - Down 6 pounds, woot!
CBMI 50.3 (SBMI 51.3)
Current Level: Clear Belt (290 to 280)
Breakfast - 3/4 c oatmeal, 1 c skim milk, 1 T brown sugar, 30 gr protein powder + 1 c skim milk and ice smoothie
Snack - 4 small pretzel bites with peanut butter
Lunch - Spinach and Iceburg salad with few baby carrots, small amout shredded cheese, 1/2 cup cottage cheese 2 T dressing, 60 calories of lean roast beef shredded
Snack - Strawberry / Banana no-fat yougurt, 6 small pretzel bites with peanut butter
Dinner - Taco salad - lettuce, cheese, lean beef, black beans, handful chips, 1 T dressing, onion, 1 Popsicle (natural juices)
Still a clear belt, though. 4 more pounds to my first earned level, White Belt!
Made meself up some little badges to put in my siggy. Hey, whatever works, right? Intentionally made the clear belt badge obnoxious to myself to encourage me to earn the white belt one which is prettier to look at. LOL Haven't earned a real badge yet, but get to place my first 5 pound "sticker" in my siggy.
Looking forward to a line of them. When I get a few of them I'll probably remove the weight loss ticker and just make my own, but for now it stays.CW 284 (SW 290) - Down 6 pounds, woot!
CBMI 50.3 (SBMI 51.3)
Current Level: Clear Belt (290 to 280)
Breakfast - 3/4 c oatmeal, 1 c skim milk, 1 T brown sugar, 30 gr protein powder + 1 c skim milk and ice smoothie
Snack - 4 small pretzel bites with peanut butter
Lunch - Spinach and Iceburg salad with few baby carrots, small amout shredded cheese, 1/2 cup cottage cheese 2 T dressing, 60 calories of lean roast beef shredded
Snack - Strawberry / Banana no-fat yougurt, 6 small pretzel bites with peanut butter
Dinner - Taco salad - lettuce, cheese, lean beef, black beans, handful chips, 1 T dressing, onion, 1 Popsicle (natural juices)
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