It's all about me

C

cym

New member
It's all about me....wow, that's a terribly conceited shallow title for a weight diary...but it's the kinda mood I'm in today so I'm going to roll with it...
:)
So, guess I've decided to start keeping my food journal on this lovely site, probably my weekly weigh-in's as well. I keep a pretty detailed training log so no reason to duplicate that at the moment, maybe just the high spots..

I just need a place, outside my own head, where I can keep daily track of - and focus on - maintaining what I've accomplished so far and moving on to the next level: increased fitness and long term weight maintenance. It took a year of my life to get here...I need to stay motived, positive and focused on the big picture (nutrition & physical fitness) to move forward and not join the 95% club.....

so, here's a little bit about me (other than what's in my newbie intro)......

I like to think of myself as a kind of happy-go-lucky, live and let live, easy going type of girl, I like to hang out with my friends, my house is forever in a "re-decorating" phase and I'm addicted to reality t.v shows. I love cats, dogs, babies (that I don't have to change diapers for) and old people (that I'm related to).

And I am anal and uncompromising about nutrition and working out. Yes I will risk hurting Great-great Aunt Betty's feelings by bringing my own munchies along cause I don't "do" fried, or sugar, or processed or....., and yes, I will leave the party or club at a reasonable hour to get my 8 hours of sleep in if I have an early morning run or work-out scheduled.

Really, that's the biggest thing I've learned this year...when I have to guiltlessly shift into "all about me" mode. Cause after 32 years I finally figured out that, at the end of the day, I alone am responsible for what I put into, and do or don't do with my body.

So, enough about me...tomorrow it will be about my food.
 
Hi Cym,
Welcome to your diary and the WLF :)

Congratulations on your weightloss, you've done a great job - and not just with the numbers, but for the whole guiltless approach! I left a club last night early (well, earlier then everyone else) because I knew I was getting up for my workout today. It's a good feeling!

You went from about where I'm at, to about where I want to be (how tall are you?) What does your exercise routine look like?

Again, welcome to the WLF :)
 
Welcome CYM...I'm glad that you decided to keep a diary...I'll be interested to know what kind of workouts you do...maybe I'll get some pointers from you :)
 
Howdy CYM. You're done a great job taking care of you. I look forward to reading your diary too. Keep up the good work.
 
So..da foods da foods, I still have to log this into fitday for numbers but today was...

liquids:
1 protein shake
1 oz lemon juice
80 oz water
8 oz coffee
8 oz green tea

fruit:
1 medium apple
1/2 cup blueberries
1/4 cup grapes
1 pygmy sized banana

veggie:
1/8 red bell pepper
1/2 cup cooked spinach

dairy:
1/2 cup plain yogurt
1/4 cup large curd cottage cheese

grains/legumes/seeds/nuts
2 tbs ground flax seed
1 oz walnuts
1/2 oz raw peanuts
1/4 cup long grain brown rice
13 rice/seaweek crackers
1/4 cup black beans

meat:
6 oz chicken

I'm going to guess 1650 to 1750?
 
After I posted my food for yesterday I decided that life was not bearable unless I had a little snack of grapes, a couple seaweed crackers and 1/2 oz cheese. Yeah, I know. So totals for yesterday ended up being....

Total: 1886
Fat: 72 645 35%
Sat: 23 205 11%
Poly: 24 214 12%
Mono: 19 171 9%
Carbs: 188 642 35%
Fiber: 27 0 0%
Protein: 134 537 29%

I posted a request for calorie deficit/exercise advice in the harsh truth thread and will not eat a single bite of food or break a sweat until I receive a reply......:)
 
Today's food topped out at 1513 cals..a little slack on the liquids, slightly under in fiber and just squeaked by in the protein...but at least the sat fat is under 15 grams. I've decided, for lack of a better direction, to drop calories down to 1500 (which is my weight x 12) and not change exercise routine. I'll give it till the end of the month and see where that takes me.

Right now I can already see that, having gotten used to eating in the 2000 cal range I'm going to have to give a little bit more thought to my food choices to keep the fiber and protein up without the additional food.

Note: if anyone reading this has any suggestions...I'm wide open.

liquids:
1 oz lemon juice
70 oz water
8 oz coffee

fruit:
1 medium apple
1/2 cup blueberries
3/4 kiwi
3 slices honey dew melon

veggie:
6 large black olives
1/2 cup turnip greens
5 cherry tomatoes
6 raw broccoli spears

dairy:
1/2 cup plain yogurt
1 oz part skim mozzerella

grains/legumes/seeds/nuts
1 oz mix walnuts/raw peanuts
3 ww egg roll wrappers
1/4 corn muffin
1/4 cup great northern beans

meat:
1/2 skinless chick breast
3 oz tuna
1 oz anchovy

other:
1 tblspoon olive oil
1 boiled egg

Total: 1513
Fat: 52 465 32%
Sat: 14 130 9%
Poly: 19 168 12%
Mono: 14 129 9%
Carbs: 164 554 38%
Fiber: 26 0 0%
Protein: 106 425 29%
Alcohol: 0 0 0%
 
ok...change in direction here...cause I just read the advice given that I asked for in the harsh truth thread...and what's the point of soliciting advice and then ignoring it...unless the advice is total rubbish, which in this case it is not...so

1. the 1500 cal range is fine, but I'll cycle between that and my maint. cals

2. Going to aim for macros of 40 p/ 30 f/ 30 c

3. changing work-out to 3 days full body vs. current u/f/l split

so, looking at today's numbers:
Total: 1513 fine
Fat: 52 465 32% a little high
Carbs: 164 554 38% a little high
Protein: 106 425 29% way too low

leaving me with the question of how to increase the protein without increasing the fat? And I guess I'll deal with that tomorrow cause it's off to bed.
 
Not real happy with today's numbers. The cals are fine but, having gone by counting grams for so long I'm having a hard time figuring out the macro percentages in my head as I go along through the day...I tried today and ended up with both the macros not hitting the targeted 40/30/30 but my sat fat is too high, my fiber way too low - the only thing that came out right is the protein.

Looking at my intake, I can see exactly what choices I should have made differently.

Total: 1569
Fat: 74 667 44%
Sat: 21 193 13% :mad: :mad:
Poly: 20 184 12%
Mono: 26 237 16%
Carbs: 103 356 24%
Fiber: 14 0 0% :mad: :mad: :mad:
Protein: 123 490 32%

liquids:
1 oz lemon juice
60 oz water
8 oz coffee

fruit:
1 medium apple
1 small grapefruit

Veggie:
1 jalapeno
4 large black olives
1 tomato wedge
1 sheet Nori (seaweed)

dairy:
1 tablespoon sour cream
1.5 oz cheddar cheese

grains/legumes/seeds/nuts
1 oz mix walnuts/raw peanuts
3 ww egg roll wrappers
1/4 cup black beans
4 crackers

meat:
2 oz chicken
1/2 cup shrimp
1 cup tuna
3 oz ground turkey

other:
1 tblspoon olive oil
1 boiled egg
 
cym - you might consider looking at the numbers as averages over the course of a week.

I've found that when I look at it that way - I see it balancing out.
 
m2m - good point, I actually sorta knew that and used to do weekly averages on Sundays...but it's been so long since I've actively counted my cals and macros that I guess i forgot..thanks for the much needed reminder...it'll make me far less anal every day (I need all the help I can get in that department obviously).

the only thing is I probably do need to go back to tracking my fiber by grams through the day. I'll let ya in on an embarrasssing little secret: when my daily fiber is in the 30g range, I wake up every day to "happy mornings" (no, I won't elaborate), below 20g and life ain't so grand.:eek:
 
Saturday's food:

Calories (1594) closer to 1600 than 1500....

sat fat too high by 4 grams, this due 100% to silly meat choices (1 small thigh, 2 wing pieces), could and should have had the 6 oz from breast meat...also would have bought the calories down

fiber better today but could have had 3 whites vs. 1 whole and 2 whites and used the calorie difference to add a fiber source (a whole wheat wrapper or 2 tblspoons wheat germ = 1 egg yoke in calories)

I'm fine with 110 grams protein...but the above better choices would have changed the overall macros to boost protein %.

I'm glad I decided to go back and spend some time counting cals and looking in detail at my grams/macros again....not only am I going to have (knock wood) smokin abs when I finally get this together, it's showing me exactly where and how some of my food choices have gotten a little sloppy.

I won't do a journal entry for today's food, cause it's Sunday and that's always been my "rest day"....both from exercise and being quite so anal about my food...

I will get the 1500 cals a day (with better choices) down this week on M/T/W, Thursday is my "girls night out" so that will be my 2nd mait. cal day of the week.

liquids:
1 oz lemon juice
50 oz water
8 oz coffee

fruit:
Apple, 1 med
Banana, 1 med

veggies
Spinach, 1/2 cup cooked
Tomato, 1/2 small
Pepper, red bell, 1/8 wedge

dairy
Cheese, natural, Cheddar, 1 1/4 oz
Yogurt, plain, whole, 1/2 cup

meat:
Chicken. 6 oz
Shrimp, small, 1 cup
Anchovies, 1 oz

nuts/seeds/legumes/grains
peanuts, spanish, raw 1 oz
flax meal, 1 table spoon
brown rice/seaweed crackers, 19 (1 serving size)
black beans, 1/4 cup

other:
Eggs, 1 whole + 2 whites
Olive oil, 1 tablespoon
Recaito, 1 tablespoon

Total: 1594
Fat: 80 716 46%
Sat: 24 216 14%
Poly: 16 143 9%
Mono: 32 290 19%
Carbs: 120 393 25%
Fiber: 21 0 0%
Protein: 110 439 28%
 
Last edited:
Monday's food

Okey dokey...it was not easy, took a lot more thought than I've given on a meal by meal basis for several months and quite frankly I was pretty darned hungry (don't know if it was mental or physical) for most of the day...but the bottom line is I did it...and I'm thinking if I did it today I can do it again tomorrow: calories 1501, macros as close as humanly possible to 40/30/30 with sat fat under 20 grams.

liquids:
60 oz water
10 oz coffee

fruit:
Apple, 1 medium
Banana, 1 tiny
Grapes, 25
Kiwi, 1/2 fruit
Onion, purple, 1 large slice

veggies:
Turnip greens, 1/2 cup
Yam, 1/4 cup
Cauliflower/broccoli mix, raw, 1 cup

meats/protein:
Shrimp, 1 cup
Chicken, 1 small breast, skin removed
Tuna, 4 oz
Egg whites, 3

dairy:
sour cream, 1 tblspoon
mozzarella, part skim, 2 oz

nuts/grains/beans/legumes
Peanuts, spanish, raw, 1/2 oz
Black eye peas, 1/4 cup
Oat bran, 1/4 cup
brown rice/seaweed crackers, 9 crackers
Corn muffin, 1/4 muffin
Rye flour


Total: 1501
Fat: 42 381 27%
Sat: 17 149 11%
Poly: 7 67 5%
Mono: 14 125 9%
Carbs: 145 479 34%
Fiber: 25 0 0%
Protein: 140 560 39%
 
1548

Cals 1548! Realized if I put a litle more effort/thought into it I can squeeze a lot of food into that amount calories. Protein and fiber slightly lower than target but total fat in line at 31% with sat fat at 12 grams. It's coming together. I could have improved both fiber and protein by (I hate to admit this) ditching the stupid crackers and using those cals for more quality protein and fiber. Funny enough I seem to be the only person in my shopping area who even likes them cause they were on close-out sale today for 1 buck a package and I bought every single one of them.

One the one hand I'm looking forward to finally shedding the final five and going back onto maint. calories...on the other hand I'm starting to think that the time I spend doing this (once again) is helping to reinforce good food choices and tidying up some of my sloppy ones.

Liquids
green tea: 12 oz
water: 60 oz
coffee 6 oz

fruits:
Apple, 1 medium
grapefruit, pink, 1/2 medium

vegetables:
tomato, 4 thin slices
acorn squash, 1 cup
mixed veggies (snap beans, w. chestnuts, cauliflower, etc.), 1 1/2 cups
mushrooms, 2 large
recaito, 1 tblspoon
spinach, cooked, 1/4 cup

dairy:
Cheese, mexican crumbling
cottage cheese, non fat (bleech)


meat:
salmon, wild, 4 oz
ground turkey, 4 oz
Egg, 3 whites

grain/nuts/seed/legumes:
Flax meal, 1 tablespoon
oat bran, 1/4 cup
whole wheat phyllo dough, 1 oz
whole wheat eggroll wrappers, 3
brown rice/seaweed crackers, 9
walnuts, 1/2 oz
raw spanish peanuts 1/2 oz

other:
Olive oil, 1 tablespoon

Fat: 52 465 31%
Sat: 12 111 7%
Poly: 15 135 9%
Mono: 21 185 12%
Carbs: 177 616 41%
Fiber: 23 0 0%
Protein: 101 405 27%
 
1978

Yesterday at maint. calories...I'm fine with everything except sat fat (my never-ending stuggle it seems) being too high. Considering that I managed to make a cake, complete with icing and faux ice cream and still come out at maint. calories, I'm pretty happy with the day's choices.


Total: 1978
Fat: 90 807 42%
Sat: 24 217 11%
Poly: 29 262 14%
Mono: 29 259 13%
Carbs: 182 636 33%
Fiber: 23 0 0%
Protein: 121 485 25%


Liquids:
coffee 8 oz
lemon juice 1 oz
water 60 oz

fruit:
apple, 1 small
applesauce, natural, 2.9 oz
blueberries, 1/2 cup
grapes, 2/3 cup
raisins, 1 mini box

veggies:
cabbage, 1 cup semi cooked
spinach, 1/4 cup cooked
tomato, 2 thin slices
mushrooms, 4 large

meat:

Anchovy, 1 oz
chicken, 6 oz
shrimp, 1/3 cup
egg whites, 3

dairy:
mozzarella, 1 oz
cottage cheese, 1/2 cup
cheddar, 1/2 oz
sour cream, 2 teaspoons
yogurt, plain, 1/4 cup

beans/nuts/grains/legumes
Black beans, 1/4 cups
Flax meal, 1 tble spoon
Oat bran, 1/4 cup
peanuts, 1 1/5 oz
walnuts, 1 oz
pumpkin seeds, 35 seeds
brown rice/seaweed crackers, 1/2 serving
whole wheat wrappers, 1 serving

other:
Olive oil, 1 tblspoon
 
1563

Guess I was giving more thought to calories than nutrients/macros in food choices...not enough fruits or veggies....hit minimum protein and sat fat good but fiber nearly non-existant at 8 grams

liquids:
coffee. 16 oz
lemon juice, 1 oz
water, 50 oz

fruit:
blueberries, 1/4 cup

veggies
spinach, cooked, 1/4 cup
tomato, 1 thick slice

dairy
cottage cheese, 1/2 cup
cheddar cheese, 1 oz
yogurt, 1/2 cup

meat:
tuna, 8 oz
ground turkey, 3 oz

grains, nuts, seeds, legumes
whole wheat egg roll wrappers, 5 wrappers
walnuts/spanish peanuts, 1 1/2 oz
brown rice/seaweed crackers, 19 crackers
saltines, 2 crackers

other:
olive oil, 1 tbspoon

Total: 1563
Fat: 71 643 42%
Sat: 17 155 10%
Poly: 27 240 16%
Mono: 23 203 13%
Carbs: 128 479 31%
Fiber: 8 0 0%
Protein: 102 409 27%
 
holy crap! that's alot of work - but it looks like it is working for you =)

My problem is living with my picky eater of a fiance I never get the variety of foods that you do - way to go!!!

I wish I had time to do the macro stuff, but for now, it's just calories for me. I do try to limit the fat calories to less than 1/3 of my calories however... that does seem to help.
 
calories unknown

courage to be: probably looks like more work than it is...I just put the food in at the end of the day and fitday does the calcs for me.:)

Yesterday was atypical, only had one meal & one snack at home and the rest split between a luncheon event and restaurants.

So, my rough food breakdown for yesterday:

meal one & two: coffee w/ cream 100 cals?
meal three:: 3 pork kebobs, 4 oz chicken, 1 lumpia
meal four: apple & 1 oz nuts
meal five: 6 oz chicken, 2/3 cup grapes
meal six: 2 egg omlette w/cheese, 1/2 t. bone steak

Fairly useless to enter into Fitday because the unknown quantity/mixture of sauces, oils used in preparing meals three and six.

I doubt it was 1500, but probably not over maint. cals of 2000 (unless 2 glasses of wine between meals five & six pushed it slightly over the limit).

Oh well, it was a fun random day...I have today to be good, really good.
 
hi cym .. what is macro .. i have seen it on websites but it has never been explained very well
an explanation would be very much appreciated and gratfeully recieved
and woweee for your weight lost so far - that is awesome you are close to your last milestone!
 
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