My dairy

fter going jogging today around the block, I come back, shin's aren't hurting much and then I feel my right shin/leg, it doesn't hurt. However, on my left shin there's a certain 'spot' or 'pressure point' in which it really hurts, only in that one spot. Its like a dull/ache sharp pain, I hope this goes away.
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Ok, I'm taking off the gloves. :)

No, seriously. You don't want to skip a day because you think it might slow your progress? Tell me how well you're going to progress when you can't run for 8 weeks because you've created hairline fractures in your shin and damaged the cartilage? Because that's the next step when you keep running on a shin splint - you put hairline fractures in the bone. The next step after that is a broken leg and 12 weeks of casting and rehab therapy.

I'm not joking around here. QUIT FREAKING RUNNING.

Discomfort is one thing. Pain is another. When you feel pain, have the common sense to stop.
 
KaraCooks said:
Ok, I'm taking off the gloves. :)

No, seriously. You don't want to skip a day because you think it might slow your progress? Tell me how well you're going to progress when you can't run for 8 weeks because you've created hairline fractures in your shin and damaged the cartilage? Because that's the next step when you keep running on a shin splint - you put hairline fractures in the bone. The next step after that is a broken leg and 12 weeks of casting and rehab therapy.

I'm not joking around here. QUIT FREAKING RUNNING.

Discomfort is one thing. Pain is another. When you feel pain, have the common sense to stop.
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Thanks Kara, I kept thinking it was normal....after all I'm not used to running.
Before you responded I went jogging today again...same deal, shin's hurt alot, hurt alot to walk.

How long should I wait until I start running again? Should I walk instead?
:banghead:
Breakfast:
1 bowl of spinach (20 cal)
1 piece of whole wheat bread with peanut butter and sugar free apricoat jam
(120 for bread + 190 for peanut butter + 10 jam)
10 sprays of vinegar (10)
1 serving of salmon
(130)
Total cal: 480

I did some strength training today too..

I need to get a battery for my moped, stupid paypal limit. There's a gym near by that has a pool...its expensive though 50 bucks a month..
 
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I would give it at least 3 or 4 days before you run again. Doesn't mean you can't do other things, but don't run or do anything high impact. Now is the time to focus on some weight training and upper body/core work. :)

A few weeks ago I had some shin pain and I took 4 full days off. When I went back it was much better. One thing that I was told by a very experienced runner is this: If you feel discomfort or soreness you're probably ok. If you feel pain during and/or after the run, or if the discomfort you're feeling is changing your stride, then you need to stop and reassess.
 
KaraCooks said:
I would give it at least 3 or 4 days before you run again. Doesn't mean you can't do other things, but don't run or do anything high impact. Now is the time to focus on some weight training and upper body/core work. :)

A few weeks ago I had some shin pain and I took 4 full days off. When I went back it was much better. One thing that I was told by a very experienced runner is this: If you feel discomfort or soreness you're probably ok. If you feel pain during and/or after the run, or if the discomfort you're feeling is changing your stride, then you need to stop and reassess.
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Alright, I'll just walk instead. I may just walk to safeway to get those better cheddar crackers I'm craving...I'll portion them out, they have 8 grams of fat though. Is it OK to eat the 'bad' food everyday if you only have one serving?

8 grams of fat, 160 calories. 22 crackers in a serving..
 
Is it OK to eat the 'bad' food everyday if you only have one serving?
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Heh. Well that's totally up to you. :) I eat real, whole fat, cheddar cheese every single day - and a lot of people consider that "bad" food. I make sure it fits into my calories and then I indulge. :)
 
Is it OK to eat the 'bad' food everyday if you only have one serving?
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Ya, as long as it fits in your calories. But remember, when you waste calories on the "bad" stuff that is a nutritional void you miss out on eating foods that provide needed nutrients. That being said, if you read my diary, you'll notice a lot of my calories go to booze...
 
sigh, I'm having a bad day today. Ankles stopped hurting but the pain comes and goes in a dull ache, off and on throughout the day. It hurts when I walk too.

To make matters worse, I just don't feel like staying with the program today. I will, but for example I think I should bump my strength training from 30 minutes (actually more around 23 minutes) to an hour...because I want to build muscle and burn more fat.

I seem to be hungry all the time, even with all the fiber I eat. I'm sticking with this no matter what though, everyone has good and bad days. I am too tired of being too fat, not getting girls because of my weight, it seems to have effected my magic too, I can't do half of my magic because my belly is in the way, and I can't fit into a jacket for my magic (like a tux).

One of the main reasons I want to lose weight as well for a reward is once I get to thin to buy myself a nice jacket for my magic, right now, I could have one custom made but I want to be able to go into the store and buy one that fits..alot of the good magic (i.e not street magic) is done with these jackets, at like parties for birthdays, and I feel I'm missing it. Not to mention I'll feel alot better about myself

Today:
Exercise, ran approx 1mil jogged/ran. 25 minutes of strength training on the wii.
I'm going to take a 4 day off from running like kara said..but I'm still going to do brisk walking.
Target calorie range: Slightly under 2000
8/4/09
Breakfast:
1 bowl of spinach (20 cal)
1 piece of whole wheat bread with peanut butter and sugar free apricoat jam
(120 for bread + 190 for peanut butter + 10 jam)
10 sprays of vinegar (10)
1 serving of salmon
(130)
Total cal: 480
Lunch:
Lean honey ham - 120 cal~
2 pieces of whole wheat bread - 240
1 apple - 60
1 peppermint mint - 60
1 diet coke
4+ .5 liter bottles of water + more
Spinach with spray on dressing
(20 + 10 = 30)
2 pieces of watermelon
(86 x 2 = 172)
Total cal: 1162
1 protein shake, 116 cal
Total cal:1278
 
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Fiber won't help with hunger nearly as much as protein and healthy fats will.

You need to increase both of those, especially if you're going to push more weight lifting.
 
KaraCooks said:
Fiber won't help with hunger nearly as much as protein and healthy fats will.

You need to increase both of those, especially if you're going to push more weight lifting.
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I got some tilaphia and salmon we gotta cook..I had some salmon for breakfast.

What do you suggest? I know unsalted nuts are good, any particular nut to stay away from? What are some other good sources of protein and healthy fats?

My dad went through heart surgery, he got a book and he swears by it and says the only healthy nut to eat are almonds...the rest are bad, apparently. I disagree but what do I know..
 
Almonds probably have the most protein, but any nut is pretty good. Walnuts are good as well. Oh, and seeds - things like sunflower seeds, flax seeds, etc. The kind of hting you can sprinkle on your salad or in some yogurt.

Tuna and canned chicken are both great sources of protein and the tuna will add some healthy fat.

Also I would suggest maybe picking up some protein powder and having a protein/fruit shake once a day. You have plenty of room in your calories and that will help boost the protein for you, especially if you use the shake as a post-workout snack.
 
KaraCooks said:
Almonds probably have the most protein, but any nut is pretty good. Walnuts are good as well. Oh, and seeds - things like sunflower seeds, flax seeds, etc. The kind of hting you can sprinkle on your salad or in some yogurt.

Tuna and canned chicken are both great sources of protein and the tuna will add some healthy fat.

Also I would suggest maybe picking up some protein powder and having a protein/fruit shake once a day. You have plenty of room in your calories and that will help boost the protein for you, especially if you use the shake as a post-workout snack.
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Good idea about the sunflower seeds to sprinkle on the salads..I got some dried cranberries I can use too.

I already have the protein powder. But I'm not sure how to make a fruit/protein shake with it and how this relates to doing strength excerises. Few things:

1) How much of it should I drink? About how many calories is it?
2) Why do you take the protein drink after your workout? How does the protein help build muscle? (I've heard it can..)
3) Have any tips on flavors for the protein drink? I got bananas, peaches, watermelon, apples..

I love tuna, I like all fish.

Sorry for all the questions..

I just wanted to add its not weight lifting I'm doing, its just using my body. V shape crunches, push ups, rowing squats, leg extensions..etc
 
Hey Kevin,

The way you're feeling today is the way I felt yesterday. Kara gave me some really good advice on why I kept feeling hungry, and it totally made sense so today I tried some of her suggestions today and already felt better overall.

Just one thing I wanted to say about your pain, it's not normal to feel pain or to be in pain while walking. If I feel serious pain doing a particular exercise, (I have a very bad back) I have to substitute one exercise for another, or I'll end up laid up for weeks, it's happened before and it's no fun.

As for the running, I learned a long time ago due to my bad back, that I can't run or jog. I don't get the shin pain but I get the lower back pain BAD and the next day I can barely walk, I end up all hunched over in pain and it's horrible, then I end up not doing any form of exercise for weeks. Last time I really pushed myself into jogging and I couldn't do it. I have degenerative disc disease and 2 herniated discs in my spine. But what I was able to do is after awhile of walking the track, after some time (it took me awhile to build up to this like a couple of months), but I was able to go up and down the stairs there and eventually run up and down, which was great exercise. But even last time after exercising for months, losing a lot of weight, I still couldn't run or jog.

Have you considered any other alternative exercise?
 
No problem about the questions ... but I'm gonna push you on being a little self sufficient too. :)

1) How much of it should I drink? About how many calories is it?
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That's what the back of the container is for. :) Read the nutritional value and see. Every brand is a little different. My brand is 110 calories and 26g protein per scoop. Another brand that I just ordered today is 90 calories per scoop and 24g protein. They're all different.

How do you use them? The easiest and fastest way is to mix it with water. You can put it in a jar with a lid and shake it ... and drink. Or you can use a blender to mix it more thoroughly. If you want to make it more flavorful or more of a snack - mix it with some fruit juice - sometimes I mix the vanilla flavor with orange juice. Or mix it with milk or yogurt. To make it really "smoothie" like, use a blender or something similar (I have a Magic Bullet which I love) and mix in some chopped up fruit. A lot of times I mix mine with frozen blueberries and a couple of ice cubes to make it really slushy.

Just remember to account for all the calories - the powder, the fruit, the juice, whatever you put in there.

2) Why do you take the protein drink after your workout? How does the protein help build muscle? (I've heard it can..)
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After a workout your muscles are damaged - and going into recovery mode. The amino acids in proteins are crucial to aiding in the repair and growth of muscle. During the repair process and most especially in the few hours after a workout (whether weights, bodyweight, whatever), your body is in a mode where it's needs protein to facilitate that recovery status. Ideally you'd have a combination of protein and carbs - which is one of the reasons I like protein powder in orange juice. :)

3) Have any tips on flavors for the protein drink? I got bananas, peaches, watermelon, apples..
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Honestly any and all of them. Experiment and see what you like best. I like bananas, I like blueberries as I mentioned above. I like strawberries and oranges as well. Sometimes I buy frozen fruit at the grocery store and experiment with things like mango and pineapple. Again, youjust have to track the calories. :)
 
Ok, I'll experiment later, thanks. Since I'm hungry, I read the ingredients on it. Its chocolate flavored, says to add a heaped scoup (116 cal) to a 3-4 oz glass of water. I think my glass was more full than that, as its a bit watery. I just used water, it says it mixes instantly, no need to shake. It has 22 grams of protein.
 
confuzzledwife said:
Hey Kevin,

The way you're feeling today is the way I felt yesterday. Kara gave me some really good advice on why I kept feeling hungry, and it totally made sense so today I tried some of her suggestions today and already felt better overall.

Just one thing I wanted to say about your pain, it's not normal to feel pain or to be in pain while walking. If I feel serious pain doing a particular exercise, (I have a very bad back) I have to substitute one exercise for another, or I'll end up laid up for weeks, it's happened before and it's no fun.

As for the running, I learned a long time ago due to my bad back, that I can't run or jog. I don't get the shin pain but I get the lower back pain BAD and the next day I can barely walk, I end up all hunched over in pain and it's horrible, then I end up not doing any form of exercise for weeks. Last time I really pushed myself into jogging and I couldn't do it. I have degenerative disc disease and 2 herniated discs in my spine. But what I was able to do is after awhile of walking the track, after some time (it took me awhile to build up to this like a couple of months), but I was able to go up and down the stairs there and eventually run up and down, which was great exercise. But even last time after exercising for months, losing a lot of weight, I still couldn't run or jog.

Have you considered any other alternative exercise?
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Sorry, didn't see your post until now.
I like swmming too, I may sign up to a gym membership around where I live but its very expensive, 50 bucks a month. Unfortunately the battery on my moped died so I have no way to get there , and there is some lame limit on my paypal account so I can't seem to even buy the battery. I want to eventually sell it and get a car.

I've never been good at running, even when I was thin, but I would love to be able to jog a mile, without stopping..I could buy a bike, but running seems so easy to do and great exercise, and I want to get better at it. I think the main reason I'm having these pains is I've been really pushing myself the last 7 days, running everyday. Especially the last 4 days..

Maybe I'll just fix up my bike and do that instead, or I may have to buy another one.
 
Breakfast:
1 bowl of spinach (20 cal)
1 piece of whole wheat bread with peanut butter and sugar free apricoat jam
(120 for bread + 190 for peanut butter + 10 jam)
10 sprays of vinegar (10)
1 serving of salmon
(130)
Total cal: 480
Lunch:
Lean honey ham - 120 cal~
2 pieces of whole wheat bread - 240
1 apple - 60
1 peppermint mint - 60
1 diet coke
4+ .5 liter bottles of water + more
Spinach with spray on dressing
(20 + 10 = 30)
2 pieces of watermelon
(86 x 2 = 172)
Total cal: 1162
1 protein shake, 116 cal
Total cal:1278

Dinner:
2 servings of tuna fish (ate the whole can)
140 cal
2 pieces of whole wheat bread (240)
1 large juicy peach
1 clear sparkling flavored water drink (diet, 0)

Total cal:
1744

And I'm done for the day..I ate a large dinner because I needed the protein and was starving. I love fish.

I almost walked to walmart and bought a bicycyle, but decided I want to keep running after my feet heal. I walked to safeway to get the better cheddar crackers, I was in so much agony just from walking, the pain is real intense and still hurts while sitting down. I'm going to put some ice on it.

Thankfully I didn't have to walk home, my mom happened to drive by and see me, she picked me up. Then we went to walmart, bought 8 packages of wild salmon for 4 bucks each (yep, 4 bucks!), and some roasted unsalted sunflower seeds. (Thanks for the tip kara! I'll put them on my salad)

Oddly enough, after I bought the crackers I have zero cravings for them. Seems like all my craving to junk/processed carbs is gone.
 
To Karacooks:

Can you tell me more about your 'free' day you have? How do you not gain the weight back that you lost earlier during the week? Do you eat whatever on this one day or do you eat moderately?
 
Hey there,

On the topic of sore shins... I used to get them when I was trying to take up running (very slow running LOL). One thing that helped heaps was stretching the muscle that runs down beside the shin.

To stretch it stand on a step with your heels to the front of the step, then point one foot down and push against the step (does that make sense? It's hard to describe). The movement stretches out the muscle beside the shin.

I found that doing that and also a very gradual increase in running from walking worked for me.

I think bike riding would be a really good idea while you gain fitness as its kinder to the joints.

A
 
hi Kevin,

I know what you mean about money.. I'm in my own financial mess. It's hard when you're trying to do the right thing but money gets in your way. I wrote in my diary how I didn't allow enough money for food for myself- I got so used to buying for the family and just getting myself ice cream or other cheap junk food- (like frozen pizza for $1 or chips for $1), and things like fruits or certain organic products are expensive. I hope you'll soon be able to get the battery. About paypal, ugh. I hate them! lol

How are you doing with the scale issue? I am tempted everyday to get on it, so far I've been good :)
 
Can you tell me more about your 'free' day you have? How do you not gain the weight back that you lost earlier during the week? Do you eat whatever on this one day or do you eat moderately?
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Hey Kevin ...

My free day is not a "free for all" ... it's a day when I can have things that I wouldn't normally eat and not worry about calories (too much). It doesn't mean that I binge and it doesn't mean that I don't keep a rough track of what I'm eating. I just don't count as strictly as I do the rest of the week.

For example, last Sunday I had breakfast as usual (260 calories), a 5 guys burger and half an order of fries for lunch (800 calories), and 2 hot dogs with tortilla chips and salsa and watermelon for dinner (1100 calories).

I didn't go nutso and consume 5000 calories. My total for the day came in at 2160. I rounded up just in case I overlooked something and estimate that I had around 2500 calories for the day. Now, my maintenance calories at my current weight are 2436, so really all I did was eat maintenance and not pay attention to my macros.

Ok, so keep in mind that 3500 calories = 1 lb

So all week I ate 1600 calories, which meant I was in a calorie deficit of 836 every day.
For the week I was in a calorie deficit of 5016 (that's 836 * 6). And that doesn't count any extra exercise that I did last week.

So eating 2500 calories for one day ... doesn't negate any of that deficit. If I'd eaten 3500 calories, it would have reduced that deficit by a little and maybe I'd only have lost 1.2 lbs instead of 1.5 lbs.

Now here's the kicker. On Sunday morning I weighed 174.1. On Monday morning I weighed 180.6. :) Did I gain 6.5 lbs of fat from my free day? No. I ate a crapton of salt, though - chips and hot dogs and burgers and fries. So I retained water like crazy.

This morning? I'm at 173.8. 2 days of drinking a lot of water to flush my system and eating "normally" (at 1600 calories) and I'm fine.

This Sunday I'm going to a favorite pub of mine and have their mac n cheese (which is really creamy and filled with ham chunks and comes in around 1100 calories a serving). Then I'll eat dinner as usual (probably grilled fish). I figure my day will be around 2500 calories again, but I won't freak if I go over.

Next Sunday I won't have a free day because a group from my office is going bowling on Friday, so I'll move my free day to Friday so I can enjoy some margaritas and nachos with the group while I bowl. :)

Sure there have been days where I've really splurged and eaten 3000 or more calories, but they're very rare. I can't eat the volume of food that I used to - and certainly not the volume of junk food. Too much junk food makes me sick now. ;)

----

Having explained all of that, I will say that YES ... this slows my weight loss some. If I ate 100% on plan 24/7/365, I would lose weight faster. Except that if I thought I could never have another hot dog or another 5Guys burger or another serving of mac n cheese, I'd quit dieting and give up and then I wouldn't lose weight at all. :)

For me, my free day gives me something to look forward to, it keeps me on plan the rest of the week, and it balances me. I don't feel deprived and during the week if I crave something, I can often break the craving by telling myself I'll have it on Sunday. And usually by the time Sunday comes around, I don't really want it any more.

Over the long haul, it *is* the difference between losing 1.5 lbs a week and 2.0 lbs a week ... and for me, I'm ok with that. Because for me this is a lifestyle, not a diet.

And, what's really funny, is that some weeks when I'm really on target with my calories and macros and I work out really well ... I'll lose even more weight by having had a "break" from restricting calories. I honestly can't tell you why it works - but it does. :)

I don't recommend a free day for everyone, but it does work for me. And I much prefer it to the concept of a "cheat" - a word that I hate, because after all, who would you be cheating except yourself. :)
 
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