It's all about me

1596 - 1600 is the new low cal day

Nnmexercisegirl: That's terrific you've decided to get a structured weight training routine in place. I think most women (and I used to be one) have some pretty warped views of weight training and place an overemphasis on cardio. And I hear you on the trainers...I know one or two really good ones I'd trust with my body and a boatload of crappy ones who should have "warning...I'm an expensive idiot" labels stapled to thier foreheads.:)

Nearly 100 cals over 1500 cal limit...that's me, once again, trying to shove in extra fruit servings...it just doesn't work...and yet I keep trying. So I had this sudden moment of clarity:..there's two reasons my 1500 cal days often end up being 1600 cal days - my morning cappuchino and me shoving in an extra serving or two of fruit. The cappuchino does nothing for my body...but it's my only food "vice" and I ain't gonna give 'er up. The fruit does nice things for me, inside and out. Sooo...instead of this silly daily stuggle to get that hundred cal deficit through food reduction - why not just add an extra hundred burned through exercise? That's like 15 mins of jumping rope - slowly - on my low cal days. I WILL JUMP ROPE FOR FOOD.:)

Sat fat looking good at 7%, I seem to have finally got how to do that drummed into my head...fiber 28 grams - that's 2 days in a row of 25+, protein fine at 109 grams. Macros roughly at 30/30/40 (p/f/c).

liquids:
coffee, 8 oz
green tea, 8 oz
water, 70 oz

fruit:
aplesauce, natural, 1/3 cup
golden raisins & cranberies, 15 pieces
nectarine, 1 whole medium
blueberries, 1/4 cup

veggies:
spinach, 1/2 cup
acorn squash, 1 cup
tomato, 1/4 large fruit
onion, purple, 1/4 cup diced

dairy:
cottage cheese, 1/4 cup
yogurt, plain, 1/2 cup
neuf. cheese, 1 oz

meats:
ground turkey, 97% lean, 4 oz
large shrimp, 12
egg whites, 2 large

grains/nuts/seeds/legumes
rolled oats, 1/4 cup
oat bran, 1/4 cup
brown rice, 1/4 cup
whole wheat crepes, 2 crepes
almonds, 1 oz

other:
sesame seed oil, 1 teaspoon
pudding, ff/sf, 1 serving

Total: 1596
Fat: 53 480 31%
Sat: 16 140 9%
Poly: 9 82 5%
Mono: 21 187 12%
Carbs: 187 633 41%
Fiber: 28 0 0%
Protein: 109 434 28%
Alcohol: 0 0 0%
 
and a boatload of crappy ones who should have "warning...I'm an expensive idiot" labels stapled to thier foreheads
Click to expand...
that warning should really be clearly visible -i know i dropped a bunch of money recently that in hindsight was not well spent at all... everything she showed me was straight out of a magazine... a magazine I had already read...
 
Maleficent: inept personal trainers with cookie-cutter advise are a pet peeve of mine...sometimes by the time you realize how bad they are you've already dropped too much money and time to just shrug it off.
 
1618

Guess I went slightly oveboard on fiber (40 grams):eek: just trying to get back in balance from too long at too low. That seems to be back on track now. Sat fat at 7% and protein at slightly over 100 grams. At 1600 cals and watching the sat fat, protein & fiber grams, the macros seem to naturally work themselves out to roughtly 30/30/40 (f/p/c) without any thought from me.

I was having a nice little pity party last night...chose not to go out with friends, just stay home and cry into my proverbial beer. I read up on tons of stuff that semi-depressed me about why it's so hard, biologically, to sustain a significant weight loss. I'm thinking along the lines of "this is such a pain in the butt, wasn't it more fun to just eat/drink what, when, how much I wanted and be fat and happy?" And I have to admit, in a small way, yea, it was.

So, for a little while I was feeling seriously discouraged, just thinking about spending the rest of my life fighting with my body against a return to obesity. Somewhere in the midst of all this navel gazing I realized that I was just looking at it all wrong. The problem isn't being fat. Being fat is just the natural, logical outcome of making consistently poor choices. If I keep looking at it as "fighting getting fat again" yeah, I will be fighting my whole life. But if I turn it around and keep the focus on just making constently good choices for no reasons other than health and fitness, it suddenly seems so much easier to keep going.

liquids:
green tea, 8 oz
ballerina tea, 16 oz
coffee, 12 oz
water, 70 oz

fruit:
applesauce, natural, 1/3 cup
blueberries, frozen, 1/2 cup
cranberries, sweetened, roughly 20 pieces
rasins, golden, slightly less than .5 oz

veggies
chickpeas, roasted, 3/4 cup
pepper, jalepeno, 1 whole
spinach, cooked, 1/2 cup
mix (baby corn cobbs, soy beans, snow peas, red peppers) 1 cup
tomato, 1 thick wedge

dairy
yogurt, plain, 1/2 cup
neuf. cheese, 1 oz

meat
shrimp, 12 large
ground turnkey, 97% lean, 4 oz
egg whites, 2 large

grains/seeds/nuts/legumes
almonds, 1 oz
buckwheat, 1 tbl spoon
oat bran, 1/4 cup
rolled oats, 1/4 cup
whole wheat crepe, 2 crepes

other:
pudding, ff/sf, 1 serving
honey, 1 teaspoon

Total: 1618
Fat: 52 469 31%
Sat: 13 115 7%
Poly: 10 91 6%
Mono: 21 186 12%
Carbs: 197 626 41%
Fiber: 40 0 0%
Protein: 109 435 28%
Alcohol: 0 0 0%




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cym said:
If I keep looking at it as "fighting getting fat again" yeah, I will be fighting my whole life. But if I turn it around and keep the focus on just making constently good choices for no reasons other than health and fitness, it suddenly seems so much easier to keep going.
Click to expand...

AMEN to that! :D
The real purpose of all this is to live as long as we can and be healthy! I have never been overweight, even my weight now, is not considered obese. But my food choices and my decisions to not be active enough will hurt me in the long run and that is why I'm doing this. Grow to see my grandchildren and be able to race from the house to the car with them.

Just know that you're not the only one that is going through this analness. I'm starting to and it's so much easier to quit, but I'm not going to this time because I know that if you can do it...so can I
 
1634

I thought I would add this before I go on to list my food. Anybody glancing at my food diary would probably think that the way I eat looks like a lot of work. I freely admit that it is a lot more work - whole foods have to be actually measured, prepped and cooked. And while "nothing is off limits - every thing in moderation" may work well for 99% of people, it does not work for me - been there, tried that and it just leads down a really steep, slippery slope.

Could have done without the crackers which put me slightly over 1600 cal limit, but otherwise very satisfied with choices....sat fat 14g, fiber 25g, protein 105g. Slight imbalance between protein/fat macros with protein at 26% & fat at 33%...but as long as I'm consistently hitting targets with sat fat at less than 20 grams, fiber at 25-35 grams and protein at 100-130 grams, I have yet to see any benefit from balancing the f/p/c percentages to a specific ratio. When I get the grams right, they always fall into place at roughly 30/30/40. Maybe I'm missing something? I don't know but I'm slowly coming to the conclusion that it's super important to keep my eye on the actual amount (i.e. grams) of sat fat, fiber and protein I take in - but there's really nothing terribly useful about the particular micronutrient ratios.

liquids:
coffee, 6oz
lemon juice, 1 oz
water, 60 oz

fruit
cherries, frozen, unsweetened, 1/2 cup
cranberries, dried, sweetened, 20 pieces
apple, 1 medium
kiwi, 1/2 medium
grapes, 10 super giant sized

veggies
cauliflower, raw, 1/2 cup
spinach, cooked, 1 cup
tomato, 1/2 small
mushrooms, port., 3 medium caps

dairy
cottage cheese, 1/8 cup
mozzarella, part skim, 1.2 oz
yogurt, plain, 1/4 cup

meat
ground turkey, 97% lean, 4 oz
shrimp, 8 medium
anchovy, 1 oz
egg white, 1 large

grains/uts/seeds/legumes
almonds, 1 oz
buckwheat, slightly under 1/4 cup
oat bran, slightly under 1/4 cup
whole wheat crepes, 3
whole wheat wonton wrappers, 8
saltines, 6 crackers

other
olive oil, 1 tablespoon


Total: 1634
Fat: 59 532 33%
Sat: 14 122 8%
Poly: 8 72 5%
Mono: 26 233 15%
Carbs: 185 642 40%
Fiber: 25 0 0%
Protein: 105 418 26%
Alcohol: 0 0 0%
 
1627

I'm going into month 14 of eating "the way I eat". Nothing radical...whole foods, attention to portion sizes, staying away from fried, breaded and and refined items. Yet my co-workers still act like I'm on some wacky fad diet that I'll get tired of in the next week or two. Sometimes it's funny....sometimes it's annoying. But mostly, since I eat one to two meals a day, five to six days a week at work, it's just getting old. I am longing for the day when what I do an do not eat ceases to be of interest to my co-workers.....I just hope it does not take another year.


liquidlemon juice, 1 oz
coffee, 12 oz
water, 40 oz...whoops

fruit
watermelon, 1 small wedge
blueberries, frozen, 1/2 cup
grapes, 15 giant
grapefruit, 1 whole pink, small
raisin/cranberry mix, 20 pieces

veggies
spinach, cooked, 1/2 cup
turnip greens w/ turnips, 1/2 cup
yam, 1/8 cup
tomato, 1 medium wedge, diced

dairy
yogurt, plain, 1/2 cup
cottage cheese, slightly over 1/4 cup

meat
ground turkey, 97% lean, 4 oz
pork sparerib, 1 medium rib
sirloin, 4.5 oz

grain/nuts/seeds/legumes
almonds, 1 oz
whole wheat wonton wrappers, 2.2 servings
buckwheat, 1 tablespoon
wheat germ, 2 tablespoons
saltines, 4 crackers
corn muffin, 1/4 muffin

other
none

Total: 1627
Fat: 49 438 28%
Sat: 15 134 9%
Poly: 7 66 4%
Mono: 20 182 12%
Carbs: 180 633 41%
Fiber: 22 0 0%
Protein: 119 476 31%
Alcohol: 0 0 0%
 
2025 - maint day

Didn't plan it that way but this week's maint. days work out really well, yesterday which is the one day a week I designate to eat pretty much what I want (within cal limits) without attention to meeting grams/macros....and again on Thursday when I have a night out planned that will involve munchies and alcohol.

Sat fat too high by 7 grams, came in at a whopping 14%, I always have bacon for breakfast on Sunday morning, the "whoops" factor here was having sausage at lunch and then an extra 1/2 oz of mozz. cheese later in the day. Just one of those random days in the mood for "greasy food" I guess.

Fiber almost on point at 23 grams, pretty good consiering I wasn't counting. Once I get the knack of 25 grams a day I'm going to work on getting in 30, then finally 35 grams a day. I watched a show (yes a whole show all about fiber!) that said the average American diet was only about 12 grams of fiber a day so I think I'm doing pretty good so far averaging my little 25 grams.

Protein crazy high at 161 grams 'cause I O'd on shrimp. All in all not bad results for a day when I was counting cals only.

liquids:
coffee, 10 oz
water, 50 oz

fruits:
blueberries, 1/4 cup
cherries, frozen, 5
raisin/cranberry mix, 30 pieces
grapes, 15 giant

veggies:
eggplant, 2/3
spinach, 1/2 cup
tomato, 1/4 whole fruit

dairy
yogurt, plain, 1/2 cup
cottage cheese, 1/4 cup
mozz. cheese, 1.5 oz

meat:
ground turkey, 97% lean, 4 oz
shrimp, approx 40 medium sized
bacon, 3 thin strips
sausage links, 4
anchovy, 1 oz
eggs, 1/2 cup scrambled

grains/nuts/seeds/legumes
buckwheat, slighly less than 1/4 cup
whole wheat wonton wrappers, 1 serving + 2
pinto beans, 1/2 cup

other:
olive oil, 1 tablespoon
pudding, sf/ff, 1 serving

Total: 2025
Fat: 85 761 39%
Sat: 29 263 14%
Poly: 11 101 5%
Mono: 36 326 17%
Carbs: 155 527 27%
Fiber: 23 0 0%
Protein: 161 645 33%
Alcohol: 0 0 0%
 
Wow, you keep a nice journal. Think I will start stopping by if you don't mind. :)
 
Hi Steve, feel free to drop by whenever the spirit moves you...I think compared to most of the journals I've read mine is pretty boring...sort of like reading a long ingredient list with the occassional navel gazing.:)
 
cym said:
Hi Steve, feel free to drop by whenever the spirit moves you...I think compared to most of the journals I've read mine is pretty boring...sort of like reading a long ingredient list with the occassional navel gazing.:)
Click to expand...

Haha, well it is good to see someone taking the time to do so much detailed tracking. I am sure it will pay off for you.

And I saw your pic a couple of pages back, you look great!
 
1622

Calories in line at 1622, sat fat okay at 17g and 10% but poly fat low at only 8 grams 4%; fiber (26g) and protein (112g) both at target. Cals could have been lower without affecting protein or fiber (and lowering sat fat) if I'd eliminated the 4 saltines and used 3 egg whites for pancakes instead of 2 whites and 1 whole.

The whole egg was just a cooking "whoops" - didn't crack the egg right and the yoke just sorta flopped in the batter and wasn't feeling anal enough to start all over (I do have my limits). The crackers though....I don't really even like saltines but most days feel myself randomly grabbing a pack or two, wolfing them down and feeling instantly satisfied. I'm starting to wonder if it's just a daily need for the salt (which I rarely use except for the occassional sea salt in baking) rather than the appeal of the crackers.

I don't usually write about my work-outs, but this just cracked me up. My work-out partner sorta hates weight days but she does it anyway- at first 'cause i bullied her into it and now becauses she loves how it's changed her body. So she's laying on the weight bench, it's the last rep of the last set of presses, she's this little bitty thing lowering a 40lb barbell to her chest and she looks at me and says in this tiny, sorrowful voice "I'm the only Asian girl in the whole world doing this...the only one"...I don't know why but I laugh my ass off every time I think about it.:D


liquids:
coffee, 16 oz
water, 70 oz

fruits:
raisin/cranberry mix, 20 pieces
blueberries, 1/3 cup

veggies:
spinach, cooked, 1/3 cup
acorn squash, cooked, 1/2 cup
tomato, 1 large wedge

dairy:
yogurt, plain, 1/2 cup
cottage cheese, 1/4 cup

meats:
ground turkey
egg, 1 whole large
egg whites, 2 large

nuts/grains/seeds/legumes
pinto beans, 1/2 cup
almonds, 1 oz
oat bran, 1/3 cup
oats, rolled, 1/3 cup
whole wheat wonton wrappers, 1 serving
saltines, 4 crackers

other
olive oil, 1 tablespoon
protein bar, 1
pudding/ff/sf, 1 serving

Total: 1622
Fat: 60 538 34%
Sat: 17 153 10%
Poly: 8 71 4%
Mono: 26 232 15%
Carbs: 178 609 38%
Fiber: 26 0 0%
Protein: 112 448 28%
Alcohol: 0 0 0%
 
cym said:
So she's laying on the weight bench, it's the last rep of the last set of presses, she's this little bitty thing lowering a 40lb barbell to her chest and she looks at me and says in this tiny, sorrowful voice "I'm the only Asian girl in the whole world doing this...the only one"...I don't know why but I laugh my ass off every time I think about it.:D
Click to expand...

Tell her she's not the only one doing it! I'm doing it too and since the last time I saw myself in the mirror, I'm as asian as it gets! :D Sadly, I do know how she feels. Most asian women do not even step foot in a gym, atleast at the gym that I frequent and even if they do show up, they're on the elliptical or walking around the track or in the pool. I rarely see an asian girl in the weight room.:eek:
 
Now I can't wait until she tries that line on me again, I plan to tell her to "cowboy up...there's an Asian chick in New Mexico lifting weights too!":) Her mother and sisters are truly HORRIFIED that's she lifting...despite the fact that she's gone down two sizes (from six to four) they keep telling her what a bad idea it is and how unfeminine she's going to look:mad:
 
cym said:
So, for a little while I was feeling seriously discouraged, just thinking about spending the rest of my life fighting with my body against a return to obesity. Somewhere in the midst of all this navel gazing I realized that I was just looking at it all wrong. The problem isn't being fat. Being fat is just the natural, logical outcome of making consistently poor choices. If I keep looking at it as "fighting getting fat again" yeah, I will be fighting my whole life. But if I turn it around and keep the focus on just making constently good choices for no reasons other than health and fitness, it suddenly seems so much easier to keep going.
Click to expand...

This is a little gem of wisdom.
 
the right focus

Okay, I needed to read that above, what Tomo commented on. Forget about fighting fat, just concentrating on health and fitness. I have been feeling stuck.
 
cym said:
Now I can't wait until she tries that line on me again, I plan to tell her to "cowboy up...there's an Asian chick in New Mexico lifting weights too!":) Her mother and sisters are truly HORRIFIED that's she lifting...despite the fact that she's gone down two sizes (from six to four) they keep telling her what a bad idea it is and how unfeminine she's going to look:mad:
Click to expand...

She's going to look so awesome and in the long run outlive her sisters, not to mention be so much more healthy with all that muscle! Tell her to keep it up and I'm going to be thinking about her when I'm on that bench press.
 
daiseeangel, tomo & happychubbette: that was truly one of those rare "light bulb" moments for me that made the road ahead suddenly seem so clear and almost easy.


HappyChubbette:

As promised, here's the answer to your pm question:

I was a fat kid (cause I ate a lot of junk and wasn't remotely physically active) until I turned 13. For some reason the summer of my 13th year I just dropped a ton of weight with zero effort and stayed slender, skinny actually, until my senior year of college when I balloned up. I didn't really exercise but basically took diet pills and starved myself back to thinness (I was young and dumb) and that lasted a while until (yep) a couple years later I balloned up again. This time I went to a very expensive personal trainer/nutrionist for three months who got the weight off me by a crapload of cardio and teaching me how to diet. Wanna guess what evenutally happened? So, January 2006, obese once again and damned unhealthy this time, I sat down and got real with myself. I didn't need another diet. I needed to repair my metabolism, restructure my entire way of eating and how I thought about eating, change my body composition and get healthy for the rest of my life. It was either commit myself to making those changes - or accept being obese, unhealthy, unhappy.

So I went into overdrive reading and viewing any/everything I could get my hands on about metabolism, nutrition, fitness, body recomposition, etc. No pills, no trainers, no unsustainable drastic calorie deficits. I read the Journal of Obesity and the Journal of Clinical Nutrition like I used to read Cosmo. I was shocked to realized that 99% of the "facts" most of us hold about about weightloss are pure b.s. I coughed up money and joined a gym. I coughed up more money and started buying real food. I was lucky enough to have a friend who literally taught me to run and stuck with me til I stopped bitchin' and learned to love it and another friend who encouraged me right from the start to hit the weights and hit 'em hard.

So over a lifetime, I've been fat, thin, fat, thin, fat, thin and fat, thin. The big difference this time is I see that almost everything I learned to do in the past to lose the fat was just a temporary measure that set me up to regain the weight. And now I'm still learning, but hopefully learning stuff that will break the cycle.
 
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