It's all about me

jogging

I feel it in my knees today but thats okay. I'm gonnna look forward to it one day out of 6 cross training days a week.

Very impressive recording.

Hope you're feeling better soon.

I"m going to keep up with your diary and tell you about my jogging adventures.
 
1583

Kelly: I'm smiling at your term "jogging adventures"...cause I love it! When we start looking at doing physical activity as being "adventures" instead of stuff we "gotta do" it makes life so much more fun. And I don't know if you realize it or not, but you're like a different person from the chick of a few short weeks ago who was having a hard finding focus and motivation. Well done!

Cals a bit under, sat fat a bit over, fiber at min. target and protein way under. No green veggies. I basically cooked a bunch of chicken and boiled some shrimp, made some pumpkin rolls and climbed into bed. For 24 hours my routine was: sleep, wake up and eat meat, pumpkin roll, piece of fruit, down a bunch of liquid, visit my '"little room", return to sofa or bed and fall back asleep. Rinse and repeat. Between the ballerina tea, the ton of liquids and the crazy amount of sleep, I feel "debugged":) Feeling a little weak, but basically healthy again and ready to resume life as I know it - except no work-out today and only a light one tomorrow - maybe just a stretch routine.

Not thrilled with sat fat at 22 grams - that was the chicken. It was the only thing I figured I could cook in a significant quantity, throw in the fridge and would be edible scarfed down cold between naps. I'm very happy with the change just adding a few (tasty) items has made to fat balance...poly at 29g and 17%...a major change from 4%.

liquids:
coffee, 16 oz
green tea, 8 oz
ballerina tea, 4 oz
water, 80 oz
(I squished when I walked:) )

fruit:
apple, 2 small
tangerine, 1 small
applesauce, unsweetened, 1/3 cup
raisins, .05 oz

veggies:
pumpkin, 1 cup

dairy:
cream cheese, 1 oz
yogurt, plain, ff, 1/2 cup

meat:
chicken, 1.17 lbs (yield before cooking)
shrimp, 21 medium

grain/nuts/legumes/seeds
rye flatbread, 1 cracker
mixed flour(whole wheat, graham, oat bran) 1/2 cup
flax (meal & seeds) 2 table spoons
walnuts, 1 oz

other
olive oil, 1 tablespoon
sesame seed oil, 2 teaspoons
pudding, ff/sf, 2 1/2 servings

Total: 1583
Fat: 92 829 53%
Sat: 22 198 13%
Poly: 29 265 17%
Mono: 33 298 19%
Carbs: 133 424 27%
Fiber: 27 0 0%
Protein: 79 316 20%
Alcohol: 0 0 0%
 
1776

Satisfied with calories at 1776, a good balance since previous two days in 1400 & 1500 range. Slightly over (21g) in sat fat but satisfied with poly/mono ratio. Just met min. targets with both fiber and protein.

Woke up with low grade fever and decided to play it safe and take tonight off from work...I'll do a light run (3-4 miles but easy pace) this afternoon and see if I can sweat the last of the little buggers out! Plus I'm sick of just laying around like a sloth - maybe expending some energy will payoff by giving me more energy. It's a thought.

liquids
coffee, 12 oz
green tea, 16 oz
water, 60 oz

fruits:
cherries, 16
apple, 1 small
tangerine, 1 small
tomato, cherry, 1/2 cup sliced
grapes, 1/2 cup
raisin/cranberry mix, .05 oz

veggies:
cabbage/carrots 1/2 cup shredded
spinach, 1/4 cup cooked
jal. pepper, 2 small
olives, black, 8 small
mushrooms, baby bellas, 1/4 cup

dairy:
cottage cheese, 1/3 cup
cream cheese, 1 oz
chedder, 1 oz

meats:
anchovy, 1/2 oz
shrimp, 21 med.
scallops, 2/3 cup

nuts/grains/seeds/legumes:
walnuts, 1/2 oz
whole wheat pita, 2 loaves
rye flatbread, 4 crackers

other:
sesame seed oil, 1 teaspoon
olive oil, 1 tablespoon
pudding, ff/ss, 1 serving

Total: 1776
Fat: 66 591 34%
Sat: 21 189 11%
Poly: 15 134 8%
Mono: 24 217 13%
Carbs: 206 710 41%
Fiber: 28 0 0%
Protein: 104 416 24%
Alcohol: 0 0 0%
 
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1610

Surprised cals so low (1610) since it felt like I'd spent the day going munch, munch, munch. Sat fat good at 16g, met min. fiber/protein requirements at 26g and 103g. I've only been hitting min. requirments all week because I really didn't feel up to my weekly grocery shopping and ran out of staples like nuts and chicken and ground turkey and protein bars.

edited to add: I did use some of my downtime to catch up reading on my body recomp newsletters (I was three newletters behind) and it confimred my idea about p/f/c ratios not being all that indicative of what I actually I need. Looking at the p/f/c ratio is a nice little sideshow, but I'll continue focusing on the actually grams.

liquids
coffee, 12 oz
green tea, 16 oz
water, 70 oz

fruits:
apple, 1 small
blackberries, 1/2 cup
grapes, 1/2 cup
raisin/cranberry mix, .05 oz

veggies:
cabbage/carrots, 1/2 cup shredded
tomato, cherry, 1/2 cup
olives, black, 8 small
pumpkin, 1/2 cup
seaweed, nori, 6 sheets

dairy:
cottage cheese, 1/3 cup
cream cheese, 1 oz
chedder/colby, 1 oz
yogurt, plain, ff, 1/2 cup

meats:
anchovy, 1/2 oz
shrimp, 21 med.
salmon, 4 oz

nuts/grains/seeds/legumes:
flax, 2 tablespoons
whole wheat pita, 1 loaf
rye flatbread, 3 crackers
whole wheat wonton wrappers, 1 serving
rice, brown, 1/2 cup

other:
sesame seed oil, 1 teaspoon
olive oil, 1 tablespoon
pudding, ff/ss, 1 serving
honey, 1 teaspoon

Total: 1610
Fat: 50 447 29%
Sat: 16 145 9%
Poly: 9 81 5%
Mono: 20 184 12%
Carbs: 202 705 45%
Fiber: 26 0 0%
Protein: 103 411 26%
Alcohol: 0 0 0%
 
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cym, how long did it take you to go from 186 to 127? It seems that you are doing great! I really wish I could get down close to you and around 20% body fat or less.
 
Photocrazed: actually it was a little less than 127 at last weigh-in...I just didn't change my siggy line to reflect it...I started in January 2006 (a New Year's Resolution that actually stuck).

P.S. there is no "wish" too it...if you want it, it's just there waiting for you to go get it! Seriously, the way I see it we have about 30% of our body we can't change due to gender/age/genetics....that leaves 70% we can do whatever we want with!!! Once you make up your mind how you want to look, realistically conceed the parts you have no control over (I'm never going to be a 21 y/o, 5'8, leggy chick with big boobs), it's in your power to make your body look however you want...whenever I doubt that I just haul out my "before" pic.
 
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Mnexercisegirl: once you subscribe to the newsletters, you can get access to the archives too for all the older newsletters...also under the "articles" section is a lot of stuff really worth reading and thinking about. And maybe one of the best net articles I've ever read (I guess cause it hit home) is the one "You Are Not Different"...when I've hit litle platueas and stalls along the way or just need a reality check I've gone back to it.
 
cym said:
Mnexercisegirl: once you subscribe to the newsletters, you can get access to the archives too for all the older newsletters...also under the "articles" section is a lot of stuff really worth reading and thinking about. And maybe one of the best net articles I've ever read (I guess cause it hit home) is the one "You Are Not Different"...when I've hit litle platueas and stalls along the way or just need a reality check I've gone back to it.
Click to expand...

Great! I looked at it briefly and it looks like a really good site!
 
1769

Hit all basic targets: cals at 1769, sat fat 20g, fiber 30g and protein at 117g. Biggest "whoops" is I wasted nearly 100 cals on saltine crackers...in retrospect the same cals would have bought me a second serving of talipia and an extra 21g protein. Poly sucks cause I won't make it to grocery shop until after work tomorrow - can't eat what I don't have.

Went to gym this a.m. for weekly weigh-in but didn't work-out. Since Monday's work-out was crappy and I missed the next three days due to illness, I decided to just make this entire week a "rest" week and will resume with a new routine on Monday. The timing is right for that anyway.

Taking a cue from TomO's diary (which totally inspires me) I've decided to acknowledge to myself the "little" accomplishments that have actually been life changing. The one that comes to mind today is the fact that I automatically eat in rational portion sizes...after work last night I was spreading my 1 oz of cream cheese on my 3 pieces of rye flatbread and it hit me that a little over a year ago I would have considered the entire pack of cream cheese and the entire pack of flatbread a single portion.:eek:

liquids:
coffee: 12 oz
lemon juice: 1 oz
water: 80 oz

fruits:
apple, 1 small
tangerine, 1 small
watermelon, 1 small wedge
kiwi, 1 slice
raisin/cranberry mix, .05 oz

veggies:
eggplant, 1 cup semi-cooked
turnip greens, w/turnips, 1 cup
yam, 1/4 cup cooked
tomatoes, cherry, 1 cup

dairy:
pepper jack, 1 oz
cottage cheese, 1/4 cup
cream cheese, 1 oz

meat:
chicken breast, 1 small, skinless
talapia, 4 oz
anchovy, .05 oz
egg white, 2 large

grain/nut/seed/legume
pinto beans, 1/4 cup
rye flat bread, 3 pieces
whole wheat pita, 1 loaf
whole wheat flour, slightly under 1/4 cup
saltines, 9 crackers:mad:
cornbread muffin, slightly under 1/4 muffin

other:
olive oil, 1 tablespoon

Total: 1769
Fat: 59 534 32%
Sat: 20 184 11%
Poly: 6 51 3%
Mono: 22 200 12%
Carbs: 197 667 40%
Fiber: 30 0 0%
Protein: 117 468 28%
Alcohol: 0 0 0%
 
1697

I don't know if I'm just more aware of it, or it's happening more frequently, but more and more lately I seem to find myself watching my friends make really, really bad food choices when they think they are making good ones. And, since I refuse to be "that girl", I try to just keep my mouth firmly closed...

Last night we're hanging out, waiting for dinnner (corn beef and cabbage of course) and my girlfriends are just ripping into this bag of banana chips. Under the guise of "I don't like bananas" I waved it off. Thing was, they're saying things like "Ooh, I can't believe these don't have any fat" "Isn't it great when a diet food tastes like candy" and I'm thinking WTF...cause those things are like 160 calories per 3 chips :eek: (I peeked at the bag). Most of my gfriends are little, teeny tiny women who would probably lose weight on a Surplock type Super Size me diet so I didn't feel all that bad....but one friend is overweight and stuggling with it so I did take her aside later. What I still don't get, cause she is a pretty smart woman, is she did see the "160 cals per serving, serving size 3" on the label - and thought that meant that a serving size was 1/3 the entire bag - and it was a big bag.

Cals at 1697..I really thought it was going to be a couple hundred more. Sat fat only 1 gram over max (another number I expected to be off the charts) fiber a wee bit lower than I like and protein right on the mark at 135. Not bad numbers for a cornbeef 'n cabbage night!...oh, looking at my food broken down I see why cals and sat fat still in line - only one dairy serving vs. my usual 3-4, and that one was fat free yogurt. Wish I could say I was smart enough to have planned it that way:rolleyes: , but it was really just random food choices that worked out in my favor.

liquids
green tea, 11 oz
lemon juice, 1 oz
coffee, 8 oz
water, 60 oz

fruits
apple, 1 small
tangerine, 1 small
blackberries, 1/2 cup
pineapple, canned, unsweetened, 1 small ring

veggies
cabbage, napa, cooked, 1 1/2 cups
pumpkin, 1/4 cup
yam, 1/4 cup

dairy
yogurt, plain, ff, 1/4 cup

meat
corn beef, lean cut only, 8 oz
chicken, 1 small breast, skinless
egg white, 2 large

grain/nuts/seeds/legumes
cornbread muffin, 1/4 muffin
oats, rolled, 1/3 cup
oat bran, slightly under 1/4 cup
peanuts, dry rosted, chopped, 1 tablespoon
rye flatbread, 3 crackers

other
honey, 1 1/2 teaspoon
olive oil, 1 tablespoon
pudding, ff/sf, 1/2 serving

Total: 1697
Fat: 71 635 39%
Sat: 21 190 12%
Poly: 7 64 4%
Mono: 34 305 19%
Carbs: 134 447 28%
Fiber: 23 0 0%
Protein: 135 541 33%
Alcohol: 0 0 0%
 
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2164

Cals at 2164 cause yesterday was last day of 7 day rest period....my only goal was to eat (and eat) to slightly above maint. cal level...ended up with sat fat being too high by about 1/3 but fiber at 46g and protein at 135g.

Today first day of new 8 week routine. Normally I'd have done weight/measurement/body fat on first day, but I've got the period bloat going on so I'll delay it a week. Totally excited about new routine cause it's different than any one I've planned out in the past. Usually I figure out what I want to accomplish/work on, try to design my routine around that and stick with it for 8 weeks....the result is it starts out hard, my body eventually adapts and one way I measure fitness progress is that it starts to seem easy, even a little boring by week 8. This time I made it "progressive" so every week there's a new or more intense variation introduced on top of the basic. I have no idea how this particular plan is going to work or the results I'll get (or not get:) ) in the next 8 weeks but I'm more enthusiastic than I've been in months and months.

liquids:
coffee, 16 oz
lemon juice, 1 oz
water, 60 oz

fruits
apple, 1 small
tangerine, 1 small
blackberries, 1/4 cup
raisins/cranberries, .05 oz

veggies
tomato, cherry, 1 cup
spinach, cooked, 1/4 cup
grits, 1/4 cup

dairy
yogurt, plain, nonfat, 3/4 cup
colby cheese, 1/4 cup
cream cheese 1 oz

meat
chicken, 8 medium wings:)
anchovy, 05 oz
bacon, 3 thin strips
eggs, scrambled, 1/4 cup

grains/nuts/seeds/legumes
rye flatbread, 4 crackers
whole wheat pita, 1 loaf
whole wheat tortilla, 3 wraps
buckwheat, 1 tablespoon

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


Total: 2164
Fat: 110 988 47%
Sat: 29 261 12%
Poly: 16 145 7%
Mono: 40 361 17%
Carbs: 185 556 27%
Fiber: 46 0 0%
Protein: 136 544 26%
Alcohol: 0 0 0%
 
cym said:
Mnexercisegirl: once you subscribe to the newsletters, you can get access to the archives too for all the older newsletters...also under the "articles" section is a lot of stuff really worth reading and thinking about. And maybe one of the best net articles I've ever read (I guess cause it hit home) is the one "You Are Not Different"...when I've hit litle platueas and stalls along the way or just need a reality check I've gone back to it.
Click to expand...

All of Lyle's stuff is excellent! I suggest anyone to read all of his stuff. One of the best IMO in the nutrition game.

Good morning. :)
 
cym said:
Taking a cue from TomO's diary (which totally inspires me) I've decided to acknowledge to myself the "little" accomplishments that have actually been life changing. The one that comes to mind today is the fact that I automatically eat in rational portion sizes...after work last night I was spreading my 1 oz of cream cheese on my 3 pieces of rye flatbread and it hit me that a little over a year ago I would have considered the entire pack of cream cheese and the entire pack of flatbread a single portion.:eek:
Click to expand...

Well, your care and discipline is inspiring me, too!

I notice the thing about ration sizes, too. I find that as I log everything into my FitDay program, I also learn a hell of a lot about nutrition. And some of it is even starting to stick inside my old brain!
 
Steve: Ah, Lyle McD......the number one most important factor in finally getting me off my lifelong dieter's seesaw...I was directed to his site by the friend who insisted I get into lifting....as soon as I read the Body Recomposition articles I realized I didn't need to "diet" to lose weight (again), but needed to learn about my body and how best to feed and move it for true recomposition...never looked back. Good Mornin back atcha!

Tom: I'm perverse 'cause I don't think you're plateauing - which implys to me no change at all. Although the scale fairy has not been smiling on you, you've had changes in measurements (what about bodyfat %...any change there in the last month?) For about the first eight months I kept a detailed log of weight and measurements/body fat% every two weeks, I distinctly remember that after the initial 2lbs a week honeymoon phase (it was fun while it lasted), during some of the periods when I had little/no scale drops I had some of the most significant changes in measurement and bodyfat %.
 
1501

Continuing with my list of things I'm grateful for....my beautiful, been-slender-all-her-life, best friend. One of the things I didn't get to do last week 'cause of my little bug was a planned shopping trip. She tells me last night that she really didn't want to go anyway because she's noticed her pants getting a little tight (I thought "banana chips":) ) and wants to "dial it back a little" and drop a couple pounds before buying any new clothes. And I thought about my closet where clothes of every size from Jr's size 7 to women's size 16/18 co-exist as a testimony to my up/down/up/down weight changes. And I thought "OMG, could it have been just that simple all these years...just dial it back a little when the pants get a little tight":eek:

So, thanks to her I've made a resolution...I will no longer keep, and in the future, never, ever buy, an item of clothing any larger than my present size. I realized that as long as I could wander through my closet and find something that fit, I could easily lie to myself that my weight was still under control....even as it was creeping steadily upwards.

Not happy with calories at 1501, 1700 or 1800 would have been better considering yesterday's workout and activity level as well as this mornings' workout. Thought I was eating a lot, but turns out that except for the lima beans, it was just high in volumn and variety but low in calories. But, sat fat only 13g, fiber 46g and protein 133g - same amounts I wanted - just with higher cals....a tablespoon of olive oil and an ounce of nuts would have done the trick.

liquids
green tea, 8 oz
lemon juice, 1 oz
coffee, 16 oz
water, 80 oz

fruits
strawberries, fresh, 1 cup
cranberries, .05 oz
grapefruit, 1 whole medium fruit

veggies
pepper, bell, 1/4 fruit
spinach, cooked, 1/2 cup
recaito, 1/8 cup
carrots, baby, 1/4 cup
cabbage, napa, cooked, 1 cup
yam, cooked, 1/4 cup
tomatoes, cherry, 1/2 cup
beets, picked, 2 med. slices

dairy
yogurt, plain, nonfat, 1/2 cup
mozz. cheese, skim, 2 oz

meat
chicken breast, 1 small
anchovies, 2 oz
salmon, 4 oz

grains/nuts/seeds/legumes
giant lima's, 1/4 cup
flax seeds, 1 tablespoon
cornbread muffin, 1/4 muffin
whole wheat tortilla, 3 wraps
whole wheat wonton wrappers, 8 wraps

other
pudding/sf/ff, 1 serving
cocoa powder, unsweetened, 1 tablespoon

Total: 1501
Fat: 40 359 25%
Sat: 13 121 8%
Poly: 7 62 4%
Mono: 10 89 6%
Carbs: 181 539 38%
Fiber: 46 0 0%
Protein: 133 532 37%
Alcohol: 0 0 0%
 
1778

Just when I thought I'd reached some Zen like enlightened state where simply meeting my nutritional needs and building a strong body had replaced vanity - reality rudely intruded. Purely on impulse I bought a pair of shorts yesterday. Short shorts. Tight short shorts. First time I've worn shorts in maybe 10 years or more. 'Cause even at my dead thinnest I've always had short legs, jiggly inner thighs, and a loosy goosy kinda butt. Well, five foot three is never going to be five foot six... but I freely admit to 6 hours of pure vanity driven enjoyment running around in my little shorts. Who cares about strong muscles, bone density, a healthy cvs and good nutrition? I will squat, dl, HIIT and run the rest of my life.....just to keep rocking the shorts!:)

Cals at 1778, good deal. Sat fat squeaked under the bar at 18g, fiber slightly overboard at 51g and protein fine at 112g. Fiber so high cause I rode the carb train...8 servings fruit & veggies and 4 servings of nuts/grains - it's that time of month when my body is going "give me carbs, lots of carbs...more carbs dammit!" so I obliged and went with the flow (really, really bad pun). Only change I would have made was to substitute walnuts for almonds, that would have put my fat balance at 18g sat, 16g poly and 18g mono.

liquid
green tea, 20 oz
coffee, 16 oz
water, 80 oz

fruit
strawberries, 1 cup
raisin/cranberry, .05 oz
apple, 1 medium
applesauce, 1/2 cup
pineapple, canned, unsweetened, 1/4 cup

veggies
carrots, shredded, 1 cup
tomato, 1/4 small fruit
spinach, cooked, 1/4 cup

dairy
yogurt, plain, nonfat, 1/4 cup
cottage cheese, nonfat, 1/4 cup
cottage cheese 4%, 1/4 cup
cream cheese, 2 oz

meats
beefsteak, 4 oz
anchovy, 1 oz
egg whites, 3 large

nuts/grains/seeds/legumes
whole wheat tortilla, 3 wraps
whole wheat wonton wrappers, 1 serving + 2 wraps
almonds, 1 oz
whole wheat flour, 1/2 cup

other
pudding, sf/ff, 2 servings
honey, 1 tablespoon
vital wheat gluten, 1 tablespoon

Total: 1778
Fat: 53 473 28%
Sat: 18 158 9%
Poly: 6 50 3%
Mono: 18 166 10%
Carbs: 248 787 46%
Fiber: 51 0 0%
Protein: 112 447 26%
Alcohol: 0 0 0%
 
Who cares about strong muscles, bone density, a healthy cvs and good nutrition? I will squat, dl, HIIT and run the rest of my life.....just to keep rocking the shorts
Click to expand...

I LOVE this!!

You go girl!!
:)
 
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