LRAT Diary

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Sorry for the drunken unformatted ramble in the last post. Looks mostly correct though.

Friday
Breakfast
Wheatabix x2 with blue berries
English Breakfast Tea (milk, 1 sugar)

Lunch
Chicken salad wrap with mayo

Dinner
Pizza again
(pretty bad week for me - trying to avoid cheese and I cooked 2 pizza's due to time/ease)

An hour session at the gym during lunch break - didn't go well with the lack of food in my body and still feeling the effects of the night before.


Was feeling a bit down today; after reflecting on my past couple of weeks - it feels like I have slipped a bit with my diet not being so strict and also my work out seems to have declined in frequency.

I then looked back to see how I have actually done - as a result thinking back to when I first starting my running about 3-4months ago (before joining the forum) I was weighing at around 21 stone. Now I am at 18.7~ ish stone.

I feel like I have done a good job so far (even though it doesn't immediately feel like it with the week by week progress being so slow) a loss nearly 2 and a half stone gave me a little smile and a mini fist pump moment.

Onwards and upwards from here.​
 
Saturday
Breakfast
Nil

Lunch
Scrambled eggs, cherry tomato's and mayo inside a wrap which was then grilled.

Kiwi, Plum, Spinach, Raspberry and greek yoghurt (+ water) smoothie.

Dinner
A bed of microwaved rice and pan boiled vegetables; served with a chicken fillet cooked in garlic clove, olive oil and cranberries.​
 
Sunday
Breakfast
Nil

Lunch
Pan boiled noodles with mixed vegetables

Dinner
Oven cooked birdseye chicken nuggets & oven cooked chips.

Lazy dinner, finally got rid of them chicken nuggets and chips - won't be buying any more (feels like they have gone tasteless and boring) also unhealthy processed crap.

Monday
Breakfast
Wheatabix x2 with milk and raspberries

Lunch
Green leaves, chicken and cherry tomatoes.

Dinner
Ready meal - chicken ragan josh with carrot and spinach rice.

An hour at the gym at lunch time;
- around 10 minutes on the running machine
- 3 sets of chest press @ 25kg (this is still difficult - my arms feel so weak!!)
- 3 sets of leg press @ 60kg
- 3 sets of lat pull downs @ 35kg
- 5 minutes on rowing machine (was dying at this point)
- 2 sets of calf raises (20 reps) - was running out of time
- 3 sets on low row (@25kg? can't remember)


Feels like I really worked hard today; I was feeling a bit short of breath the whole way back to the office.

@Trusylver forgot to mention; how is the low row in comparison to seated rows? It's the thing I found closest to seated rows.

http://www.technogym.com/library/ca..._lowrowinclusive_elementinclusive_hero_01.jpg​
 
Trusylver said:
yep this is a type of seated row :seeya:
Click to expand...

Cool thanks, been trying this out. It seems like a good one to be doing. It is still killing me doing rowing at the end of my workout as 'cardio', can't do much longer than 5 minutes on difficulty 10. It really burns and makes me breathless (usually feel tight in the chest and out of breath for a long while afterwards) - not sure if it's a combination of both low rows and the rowing machine but it seems to become apparent whilst on the rowing machine.

Tuesday
Breakfast
2x Wheatabix with raspberries, 1 banana (cut) and milk.

Lunch
Mixed green leaves, cherry tomatoes and chicken breast.

Dinner
Unknown - I really want a chinese but without the calories! I've been craving some chinese food for a few days. Please tell me it's OK to order some chinese takeaway @Omega @cate >.<

Gym
10 minutes on treadmill, about 4-5 minutes running and the rest doing intense walking. Seems like i'm finding it a little more difficult to run now - maybe because i've declined in my time spent running lately in exchange for doing weights.

3 sets of low row

3 sets of leg press

2ish sets of chest press (couldn't finish 3rd set - done approx 5 reps; tried to attempt again as 4th set - failed after a couple of reps).

3 sets of lat pull down

5 minutes on rowing machine.​
 
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Tuesday
Dinner​
Noodles, mixed vegetables and a plum....

I decided against chinese; i'm remembered i'm going out for a meal after work tomorrow with colleagues. Can't have bad food twice in a row. I should only allow myself once a month if I do at all!

So much sadness :(
 
lrat said:
Tuesday
Dinner​
Noodles, mixed vegetables and a plum....

I decided against chinese; i'm remembered i'm going out for a meal after work tomorrow with colleagues. Can't have bad food twice in a row. I should only allow myself once a month if I do at all!

So much sadness :(
Click to expand...

If you have a day where you know you will eat more than your diet allows then look at it as an opportunity to see if you can eat the right amount to maintain your weight (as you will have to after the diet is done). The only negative by eating at a maintaining calorie level is an extra day of being overweight before you reach your goal. Maintaining is still progress compared to the overeating we all did to get here. Nothing wrong with Chinese if you buy a small portion and don't have it excessively.

http://lmgtfy.com/?q=low+calorie+Chinese+food
 
olz said:
If you have a day where you know you will eat more than your diet allows then look at it as an opportunity to see if you can eat the right amount to maintain your weight (as you will have to after the diet is done). The only negative by eating at a maintaining calorie level is an extra day of being overweight before you reach your goal. Maintaining is still progress compared to the overeating we all did to get here. Nothing wrong with Chinese if you buy a small portion and don't have it excessively.

http://lmgtfy.com/?q=low+calorie+Chinese+food
Click to expand...
Buying takeaways in general are bad; being that I will only order for myself and I have to spend a minimum amount. I think it was just an initial craving that I eventually got over. Sure it would have been nice but I'm glad I opted to skip the takeaway - I would have just regretted it and felt bad afterwards.

Also not to mention I will be going out with my colleagues for a meal tomorrow; I didn't want to have two eat-out meals in a row let alone having 2 eat-out meals in the same month.

I also think that my eyes are too big for my belly. More often than not when I'm out I buy more than I can physically eat. This was my portion of noodles (which I think is fairly small); the noodles was fine - i started to feel really bloated whilst eating the plum.

fpLgcC0N5.jpg
 
lrat said:
Dinner
Unknown - I really want a chinese but without the calories! I've been craving some chinese food for a few days. Please tell me it's OK to order some chinese takeaway @Omega @cate >.<


​
Click to expand...

​
I'm of the opinion that if you are craving Chinese food - you should have some...
We are talking about a new way of living for the rest of your life and you do not want a life without something you crave.

There is nothing intrinsically wrong with a lot of Chinese food.
If you think about it - there are a lot of gorgeously slim Chinese people.

Stir frying can be fabulous for weight loss... I use fry light so the fat content can be minimal. Lots of vegetables are great.

The key thing to be wary of is that it is likely to be high in sodium. It can be a good idea to drink extra water that day and maybe the next.

If getting take away you can get sample calorie listings for average portions to help you pick a good option.
 
The temptation of it would be a step backwards. I do it once and I think it's ok to do it again..

Also if there is extra laying about I will more often than not over endulge.

Probably just best not to do it. I just need to get over that craving phase.
 
Wednesday
I feel really sick and light headed this morning. Lack of food or too much workout? I don't know but stomaching breakfast was difficult but gradually got better.

Breakfast
Wheatabix x2 and banana

Lunch
Beef kebab, salad in a bap from market stall.

Dinner
Corn on cob
Chicken Brick (fillet with salad)
Sirloin Bou (some steamed bun)
Orange Juice

from Yuu restauraunt in London (Whitechapel) if you want to see a menu - I'd post but on mobile at the moment.

​
 
Hi, Ryan. How many calories are you having a day & how many calories are you burning(approximately)? Are you eating enough protein? You don't seem to me to be eating much. I may be wrong. Also, try skipping juice & eating some fruit instead. Maybe an extra banana in there too as a snack. Waking up nauseous & light-headed has me thinking you are undereating. Good health I think is our highest priority. Take care xo
 
So I stopped working out what my calorie consumption was because it was tedious and boring - I wasnt afraid I was over eating so found no need for it.

Yesterday I ate approx from a quick estimation between 850 and 1000 calories. I went to the gym (not sure what I burnt off but my fit bit says I burnt 4400 calories from I assume just being awake and walking/ jogging. Weights is probably not taken into consideration.

Even now my chest/ stomach feels a bit tight/ weak. I did have a small fairly dinner - I'm going to go get myself a plum to snack on before settling down for bed :(

I don't know what to do. What can I do to improve my situation - it's not like I feel I need to eat more I'm not feeling hungry or craving food. @cate
 
Also not sure if I'm lacking protein or other nutrients. My only source of protein is Chicken mainly - I probably need more of other nutrients too.
 
Oh, Ryan. You are starving yourself! There are many more people here who know much more than I do about the macros you should be eating. Right now, you can go to My Fitness Pal, put in your current height & weight & your desired weight & it will tell you how many calories you should be consuming to lose at a steady & safe rate. I would think you are eating about half what you should be. It will also suggest a breakup between carbs, protein & fat. Is it possible for you to see a nutritionist? I saw one years ago & found that very helpful. Not being hungry or craving does not mean your body is getting enough nutrition. It most probably means you have shrunk your stomach a lot. Please check this out & start eating some more healthy food. Your body needs protein- good healthy, lean protein. Take care.
 
cate said:
Oh, Ryan. You are starving yourself! There are many more people here who know much more than I do about the macros you should be eating. Right now, you can go to My Fitness Pal, put in your current height & weight & your desired weight & it will tell you how many calories you should be consuming to lose at a steady & safe rate. I would think you are eating about half what you should be. It will also suggest a breakup between carbs, protein & fat. Is it possible for you to see a nutritionist? I saw one years ago & found that very helpful. Not being hungry or craving does not mean your body is getting enough nutrition. It most probably means you have shrunk your stomach a lot. Please check this out & start eating some more healthy food. Your body needs protein- good healthy, lean protein. Take care.
Click to expand...

Maybe I'll seek out advice from my GP. I really don't want the fuss and I just want to keep losing weight. Although

I'm finding it real tough to sleep with the current state of my stomach - it feels upset. This problem looks to be causing other problems like lack of sleep at this rate.

I'll think about it - I'll see how I feel tomorrow. Maybe I'll go see my local GP and try get an appointment.

Thanks for info and advice @cate
 
I think a trip to your GP is a great start Ryan. It's not making a fuss. It's looking after your health xo
 
I went to see if I could register to my local gp as a temporary patient as I will be moving back out of London in a couple of months. They refused. They did tell me I could go to a walk in health centre but I will need to find time to go out of my way to get there.

I been feeling really exhausted and empty all day (feeling like I got nothing in me) - but I'm not hungry! In addition to some light stomach pain and head aches. I'm just hoping it's my body adapting and it will pass.

Maybe i'll see my GP when I next go back home - I'm not sure when that will, likely the problem will be gone by then or I'll pass out and be in hospital - i'm sure it wont be that serious :p

Thursday
Breakfast
Wheatabix x2 and a banana (300 cals)

Lunch
Pret Hot Spicy Chicken Wrap (480cals)
Pret Fruit Salad Pot (120cals)

Dinner
Chicken chowmein noodles (guessing about 500-800cals)

Approx 1000 - 1300cals intake

Gym
15 minutes on treadmill (could only do like 3 minutes max jogging)
3 sets of low rows
3 sets of leg press
3 sets of chest press

Only a small work out today; couldn't push myself - as previously mentioned felt really exhausted and tired even after the warmup on treadmill I wanted to give up.​
 
Try having a bigger breakfast Ryan & fit in that visit to a health centre if you can. Do you like yoghurt? If you added some yoghurt to your fresh fruit it will be more sustainable & filling. Try some natural yoghurt. Some are really sour, full fat is better I think. It's very good for you. Maybe eat some more vegetables- raw or cooked, perhaps with a little hummus. Just because you are not feeling hunger does not mean that your body does not need more nutritious food. Even adding a few unsalted raw nuts would help. Sorry if I sound like I'm nagging. I want you to be healthy xo
 
Most days I barely finish my breakfast. I think it doesn't help that I am eating it at my desk while working and the due nature of my job means I am always being distracted.

I did read up some side effects and symptoms of malnutrition/ starvation and one that I come across was loss of apetite for food/water. I'm happily drinking plenty of water however I never feel like I want to eat during the day - only yesterday I had breakfast and lunch because my stomach was feeling empty - I had no hunger cravings.

I'll take some fruits with me to work. I got plums and kiwi's in the fridge that I need to eat.

I also want to try fit in a visit to the health centre sometime in the morning on the weekend however I have plans - so we will see if I can manage it.

I did have a big portion last night which made me feel physically sick and bloated for a while but I have to say I feel slightly better waking up this morning - although my weight has fluxuated again :(
 
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