Lukewarm's Weight Loss Diary

Excellent job on the protein Sara! Dont feel weird about getting full off the protein shake! That's a good thing as they're relatively low in calories for all the nutrients you get so well worth it. OK, now I PROMISE to shut up about those shakes. My blender broke so maybe I'm just craving one. Note to self: get a new blender ASAP.

That exercise plan for today sounds great. What exercises will you do for your legs? Did you figure out how to squat yet? If not, we can probably explain how. Walking lunges used to really get my legs sore so I recommend those as well. Lemme know if I can explain how to do anything sweetie :).
 
Blancita Awesome thanks! Okay so when you do your squats do you do the machine or do you do this with free weights? Also when you do your lunges do you let your knee dip to the ground and do you hold weights when you do your lunges?
 
I'm taking a weights break, as I do every year. I just get bored, but its sure fun for the first few years so enjoy!

I used to do my squats on the smith machine, which holds the weights on a bar (which you will also see people working their chests on), you hunch under the bar a bit and then release the weights by standing up straight with the bar on your shoulders. I just felt more confident and safe squatting very heavy knowing the weights were on the bar. But the smith machine doesn't really work your core like regular squats.

Try to start all of your weight lifting with low or no weights for a month or so. Focus on learning form and believe me, your muscles will feel it even if the weights feel light to you since they've never been worked like that before.

I would start doing your squats with just your body weight. Do slowish controlled movements and watch your knees so they dont go out of alignment with the rest of your body. You could take a medicine ball, prop it up against the wall with your back, and go up and down by bending your knees and sticking your butt out. You could also hold some dumb bells in each hand or eventually putting a bar with or without weights on your shoulders (this is more advanced).

With the lunges I would do 2 sets of 24 reps alternating legs and walking down the gym without the knees going down, just bending them then getting up and switching to the next leg in a walking motion. I used to use 25 pound weights in each hand, but I cant even do squats and lunges anymore since I started having very bad knee problems this past year. I hate using the leg machines but I think I'll have to when I go back.
 
Blancita hey thank you...that is really helpful, as I have tried them before I can see what you're saying, and I think I'm excited to go in there armed with your info, I really appreciate the time you took to write that all out for me. Lunges are especially appealing because I can do those here since I do have a couple free weights, but I will start off with zero weight to get the right form down. You're awesome!
 
You seem to hv an awesome year of vacation comin rite up... Nice! I've always wanted to go water rafting but I am so scared it'll capsize on me lol.... Hope u get to see some pretty numbers soon. With the weights and lunges, it'll be scaring those fats away! :)
 
Pinky Dolly Thanks, oh I know I'm thrilled about it, but I am a tiny bit scared too. I want to get thrashed around though, I'm kind of morbid. Excited! I hope I see some pretty numbers soon too, I can't wait until I'm tiny like you :)
 
lol I'm glad you saw the humor in that. It's hard to get sarcasm through in posts. God my kids are loud. One's in bed cuz he works as a construction worker and is so tired. The other one just left to the movies with a couple friends and you'd swear there was a friggen' herd of BUFFALOs in my living room. Like, do boys know how to sit still? Do they? And my sister noticed my walls the other day and how dirty they are. We laughed because not 2 seconds later, my construction worker comes home and flops his work belt and tool kit on the floor, brushing it against the wall, smearing it with dirt. Criminy's sake! If you can't laugh about it, what can you do? BOYS!!!:eek2:
 
2Skinny that's cuuuute! I have always wondered what it'd be like living with boys...apparently like living with loud dirty buffalo! :) Sounds like fun!
 
Woohoo! White water rafting is awesome!!! I have been a few times and it's sooooo awesome. Best tip... Be constantly aware! Each time I go, I fall out when I get comfortable and we're not in rapids. There's always a bump and whoops--out I go! But it's awesome! If you do fall out, be careful not to get directly in front of the raft. If you do, the raft can and WILL run you over and you could get stuck in the rocks under the raft. Happened on one of my trips, and was so so so scary.
 
Jolie haha thank you for the tip, perhaps I am slightly more scared, less excited now. Kidding, I appreciate it though, and I am a fool in certain situations so it's nice to know what to expect.
 
Oooh... white water rafting! Lucky! My brother just went on a boy scouting trip, and they all came back alive, so I figure you've got a pretty good chance! :D I wanted to go so badly, but I wasn't able to, as i had to play the piano at a graduation, but maybe next time. :D Have fun!
 
Xorie aw that's a bummer, but I suppose it is very cool that your musical talents are required! :) haha I'm happy they made it, if I don't post after Christmas you guys know what happened. :eek:
 
Hey Sara,

Just want to say a quick thanks for being a stabilising force. I did get on a bender, but it's GREAT to have friends to put you back on track.

Thanks again :)
 
RhoRho I know you already knew all the stuff I was typing but sometimes it's nice to be reminded when you're feeling discouraged. I've got ya :)

I didn't make my protein or water goals yesterday...but it's really hard to get all of that protein in! I'm thinking maybe 80 grams is good for me? I did make my fiber goal however and I kept my sat. fat at 13 grams, which I think is decent but I could be totally wrong. I hope you all have a lovely day! I'm off to Pilates and spinning.:)

-Breakfast: 0.5 Cup Blueberries/1.5 Cup Raspberries/1.5 Cup Light Soy Milk/1 Scoop Whey Protein Shake- 345 calories/32 grams protein
-Lunch: 1 Wheat Egg Roll Wrap/2 Tbsp of Light Philly chive and onion cream cheese/1 Tbsp EVOO- 270 calories/5 grams protein
-Snack: 34 Slices Turkey Pepperoni- 160 calories/18 grams protein
-Snack: 1 WW English Muffin/1 Tbsp. Peanut Butter- 195 calories/10 grams protein
-Snack: 2 Medium Ears of Corn- 180 calories/8 grams protein & 1 Large Orange- 86 calories/2 grams protein
-Dinner: 3 Egg Whites- 49 calories/10 grams protein
-Total Cals: 1285 calories
-Protein: 85 grams (pretty damn good!)
-Sat. Fat: 11 grams
-Fiber: 34 grams
-Water: 2.5 L

-Exercise Today: 60 mins. Pilates/45 mins. spinning
-Miles Today/Total Miles: 0/181.6
 
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Thanks Sara,

It really is great to be reminded. I've got 75mins of cardio ahead of me tonight, but I'm off to eat a mango now so I have enough energy for the workout.

Good luck with Pilates and spinning..

Oh, and I work with between 1 and 1.2g of protein per kg of body weight is enough, so in your case between 74 and 90g of protein, based on your level of exercise.. So yes, 80g is good for you. I'm not too sure about the saturated fat. I'll have to research on that and get back to you.

Ciao now..
 
Sara, thanks so much for stopping by my diary lately, I'm sorry I haven't had the time to get by everyones this week, it takes so long and I just haven't had the time. I promise to stop in Sunday when I get back. AND GEORGIA is definitely on my mind. :)
Chow sister!
Kim
 
RhoRho 75 mins. of cardio is SERIOUS! I'm happy that you brushed those feelings off and are now getting into your workouts twice as hard, that's the best thing to do. I want to go exercise now too since I know you're working it out! Thank you for telling me about the protein! I think I'm pretty pleased with Sat. Fat around 10-13 grams, because honestly I wouldn't enjoy my food at all if I didn't get the peanut butter and cheese in. So whether it's good or not, that's pretty much where it's going to stay.

Miss Ladybug Oh you're super sweet, but don't worry! :) You are CRAZY busy, and you deserve this vacation, I hope you have TONS of fun ;) which I'm sure that you and your family will. Be careful!!! Georgia would be so beautiful! I'm thinking about it too.
 
You're going to kill me for this Sara, but you can add another protein shake but just use 1/2 cup skim milk and the rest just water; no fruit and not too much milk = very low calorie protein boost. You will feel fuller and your muscles will have a chance to grow. Remember dear (LOL), muscles cant grow without protein. ANNOYING OR WHAT?!!
 
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