My dairy

SparkErosion

SparkErosion

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Well today is actually my 5th day of excerise/healthy lifestyle change.

So we'll start there. I started at 241, went down from there to 3.5 + .5 = -4 lbs, then went back up to +3.5, which I'm assuming is water weight. I gotta avoid the sodium.

Today I went out and jogged for about 30-35 minutes. Today seemed harder than the other days, I don't know why , i may have pushed myself harder. My goal is to run 1 mile without stopping. Currently I can only run about 100-150 feet without stopping.

I'm currently around 239-240 5'7''. I did strength training today as well on my wii fit, I have great upper body strength but the push ups with the right and left planks kills me. I did some jacknives, lunges, and other lower body excersies, a few upper. I did this for 30 minutes. Tommoroow I plan to not do the strength training to give my muscles some timer to recover.

Yesterday I ate some jack in the box grilled chicken strips with teriyaki sauce, I didn't use much sauce but the strips had 702 mg of sodium! Not sure if that's high but it seems like it.

Here's what i ate today so far:
Food Journal

Target cal: 2000


7-30-09
Breakfast:
Simple harvest quaker oat cereal 150 cal
Fresh fruit 60 cal
Skim milk in cereal 80 cal
Yogurt 110
Bread 120 cal

Lunch:
Cafe steamers sesame chicken 340 cal
Serving of carrots (10) 35 cal
Slice of cheese 70 cal
Red apple - 70 cal

Misc snacks:
Had about a little less than half a can of tuna, out of the can
~90 cal
Had 1 more slice of whole wheat multi grain bread...still haven't had dinner but I am soo hungry.
Total cal: 1245

I really hope this hungry craving goes away and my body doesn't think its starving itself..

I look forward to jogging some more tommorrow, maybe I can go a little farther. Regarding my hunger, I'm a bit hungry, but it comes and goes. I didn't get much sleep last night, had troubles sleeping.

PS: How do I add that signature thing with the weight loss tracker?
 
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Welcome to the forum, and yes, that sodium can take its toll on the scale.

for the tracker, click my signature and it will take you tot he site, just follow the steps to build a personal one and it will give you a code to copy/paste into your signature (in your user CP).
 
Welcome! Sounds like you are off to a great start :)
Starting a run after taking time off has always been a struggle for me. Just keep at it, and before you know it you'll be running more than you thought you could!

Im new myself and am really excited about being part of this forum

I'll pop in every now and then to say hi :)
 
Well, heh, just weighed myself again. It really does fluctuate. According to the scale, I was 240.5 lbs this morning, a gain of 3.5 lbs. I went on the scale again and I'm down to 238.5. I think I started at 240 or maybe 241 ( I don't remember), this is my 5th day and I've probably lost 1.5 lbs. Goal is to hit 2 by end of the week

I also was hungry as heck so I had a can of tuna on some whole wheat multi grain bread (2 slices)
70 cal per serv on tuna
Serv per can 2.5
cal 175

Bread 120 x 2 = 240

175 + 240 = 415 cal
Yikes, and that's for a tuna fish sandwich. Didn't realize they were that high in calories.

7-30-09
Breakfast:
Simple harvest quaker oat cereal 150 cal
Fresh fruit 60 cal
Skim milk in cereal 80 cal
Yogurt 110
Bread 120 cal

Lunch:
Cafe steamers sesame chicken 340 cal
Serving of carrots (10) 35 cal
Slice of cheese 70 cal
Red apple - 70 cal

Misc snacks:
Had about a little less than half a can of tuna, out of the can
~90 cal
Had 1 more slice of whole wheat multi grain bread...still haven't had dinner but I am soo hungry.
Tunafish in a can on while wheat bread (2 slices) + 415
Total cal: 1660

I had no idea that whole wheat bread had so many calories, 120 cal a slice? Is that normal? 415 cal seems like alot for a plain tuna fish sandwich
 
120 cal is about average for a slice of whole grain bread.

Don't get so hung up on JUST calories. Calories are not evil. Empty calories are evil. :)

A sandwich of 1 can's worth of tun tuna on whole grain may be 400 calories, but you're also getting probably around 50g of protein, around 8g fiber, lots of folate, niacin, various vitamins and minerals.

People get so hung on on calories that they don't stop to think about the VALUE of the calories they're eating. Healthy calories are good for you.
:)
 
Well my mom just cooked dinner...baked beans with some sliced up nathan hot dog slices.

I know hot dogs are the worst thing to eat, so I had a very small portion, about 4-6 slices of hot dog and a small handful of beans. I also had a side salad with it with no dressing.
7-30-09
Breakfast:
Simple harvest quaker oat cereal 150 cal
Fresh fruit 60 cal
Skim milk in cereal 80 cal
Yogurt 110
Bread 120 cal

Lunch:
Cafe steamers sesame chicken 340 cal
Serving of carrots (10) 35 cal
Slice of cheese 70 cal
Red apple - 70 cal

Misc snacks:
Had about a little less than half a can of tuna, out of the can
~90 cal
Had 1 more slice of whole wheat multi grain bread...still haven't had dinner but I am soo hungry.
Tunafish in a can on while wheat bread (2 slices) + 415

Dinner:
Baked beans with a few nathan hot dog slices (Cal?? 250?)
Side salad no dressing (35)

Total cal: 1945

Looks like that's it for the day..just about 2k calories. Not really hungry anymore, if I eat anything I'll edit this post for today, but I think I'm done.

Kara you are very knowledgeable...and helpful, thank you. I'll update and see how the jogging goes tomorrow, going to skip on the weight training tomorrow to let my muscles recover.
 
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Turkey hot dogs are a good alternative, and I've got to agree with Kara. You seem to be on the right track, and sound pretty motivated. Keep at it hun, you will eventually get there.
 
Wow, I Just completed day 1 week 1 of couch to 5k. It kicked my butt! It was tough, but not impossible. I'm glad I was able to actually do it, surprised myself. I was breathing pretty bard, and my shins are KILLING ME! I didn't think I could do it, I feel so happy I was able to complete it! I am definitely *not* a runner, after this I hope I will be!

Tamwalt thank you! You are so kind, this forum is a great motivation for *everyone*!

To KaraCooks:
I got the podcasts that you use. Now, should I take tomorrow off to exercise, (I'll still do strength training), the day after that I'll get back into running with couch to 5k, the day after that strength training/no running, etc. I'm just worried if I don't exercise *every* day I will not get as good of results.
 
Got on the scale today, today is week 1 day 6, first day of couch to 5k.

The wii scale said I lost 0.2 lbs, putting me at around 240. However, yesterday I weighed myself on a regular digital scale and it said 238.5...the wii scale is very accurate, but it told me I need to weigh myself at the same time everyday. i weighed myself yesterday at 10 am, however I weighed myself today at 6 am, and then in the afternoon around 4 yesterday...at 10 am on the wii scale yesterday it said I had gained 3.5 lbs....well in the afternoon I weighed myself on the digital scale and I had gone down to 238.5...

Tomorrow will be my 7th day, first week. I am beginning to wonder how I can accurately tell if I actually lost any weight during my first week..we'll see
 
I'm just worried if I don't exercise *every* day I will not get as good of results.
Click to expand...
Yeah, a lot of people do that. But the truth is that you don't NEED to exercise every day. You need to balance your workouts to be healthy. If you over train, you absolutely will not get good results and, in fact, you'll injure yourself and not be able to exercise - then you won't get results at all. :)

If your shins hurt, I'd be very careful about more running until you figure out why. Shin splints are nothing to fool around with. Make sure you have good running shoes - good support is vital.

As far as weighing - STEP AWAY FROM THE SCALE. :) You're beginning to obsess. Pick ONE SCALE. One. Weigh on that scale at or around the same time every day. AND WALK AWAY. That's it. Every scale is going to weigh differently and if you keep weighing throughout the day on different scales, you're going to make yourself crazy.

Keep up the good work and the motivation. You will see progress - I promise! :)
 
KaraCooks said:
Yeah, a lot of people do that. But the truth is that you don't NEED to exercise every day. You need to balance your workouts to be healthy. If you over train, you absolutely will not get good results and, in fact, you'll injure yourself and not be able to exercise - then you won't get results at all. :)

If your shins hurt, I'd be very careful about more running until you figure out why. Shin splints are nothing to fool around with. Make sure you have good running shoes - good support is vital.

As far as weighing - STEP AWAY FROM THE SCALE. :) You're beginning to obsess. Pick ONE SCALE. One. Weigh on that scale at or around the same time every day. AND WALK AWAY. That's it. Every scale is going to weigh differently and if you keep weighing throughout the day on different scales, you're going to make yourself crazy.

Keep up the good work and the motivation. You will see progress - I promise! :)
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Yeah, I tend to walk on the sides of my feet and my shoes are *very* worn down and old, they do not support my feet well and the shoelaces often come un-tied very quickly. I got paid today so I think I will go out and buy some running shoes...I'll try and find some with a good arch support.

I thought the shin splints are normal, after all, I'm not used to running?

Thanks Kara
 
7-31-09
Breakfast:
One scrambled egg cooked well with a slice of swiss cheese
(85 cal for egg + 70 for cheese total = 155 cal
Digestive yogurt (cal 110)
2 slices of fresh watermelon, seedless
(90 cal x 2)
A serving of carrots, 12 baby peeled.
45
Total breakfast energy: ~490 cal
 
Kara, is the couch to 5k program every other day in a week? (7 days in a week), i.e 4 days a week? or 3 days a week? Because on the website from the guy who made the podcast it says 3 days a week, not 4.
 
I thought the shin splints are normal, after all, I'm not used to running?
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Nooooooo. Shin splints are NOT normal. Shin splints are an injury and injuries are not normal no matter how unused to running you are.

The program is structured for 3x a week ... but you can do it as fast or as slow as you want, as long as you take a day between workouts at a minimum. I usually run 3x a week, but like I said in another thread, I'm actually sticking with the Week 5 / Session 1 workout for a while. I like the 5/3 intervals and I'm working on increasing speed right now.
 
I think I'll do 4x a week, every other day.

and do week one for 2 weeks to get used to it

I'm not sure if it is actually shin splints, I just know the front of my ankle seems to really be strained when I jog, it hurts when I'm jogging for a little bit.
 
Wow, the couch25k program...you have motivation! I'm not a runner, but I will definatly be checking in your diary to see how your progress with the program goes.
 
Owl said:
Wow, the couch25k program...you have motivation! I'm not a runner, but I will definatly be checking in your diary to see how your progress with the program goes.
Click to expand...

I just want to be able to run a mile without stopping, that is my goal.

I also collect coins and would love to eventually in the long run (no pun intended) to run 5 miles to my local coin shop and back...

I was jogging a little before I started the couch to 5k program today, and the first day of it wasn't impossible, but it was tough. It was actually easier than I thought it would be. I just hope it doesn't get too hard where I feel I can't do it..I also didn't sprint or run full force either, I spaced myself with a light jog.

I keep beating myself up because I want to do it everyday, not every other day like the program suggests. I'm going to feel bad if I don't do any aerobics tomorrow, because I want to get the most out of losing weight. But I am going to do strength training tomorrow!

I also plan to do week 1 for 2 weeks, because I'm not a runner myself either.
 
On days that I don't do cardio I do strength training so that I don't feel like I didn't accomplish anything. I do have one day of rest a week, usually Tuesday because that is a rough day at work, but to decompress and not feel like a slug, I try and go for a walk after dinner. But, you know your body needs rest, so its like preaching to the choir at this point. Any physical activity is good so even if your not busting balls you can enjoy something leisurely (Hint: don't get into raquetball thinking it will be leisure...its HARD!).
 
7-31-09

Breakfast:
One scrambled egg cooked well with a slice of swiss cheese
(85 cal for egg + 70 for cheese total = 155 cal
Digestive yogurt (cal 110)
2 slices of fresh watermelon, seedless
(90 cal x 2)
A serving of carrots, 12 baby peeled.
45
Total breakfast energy: ~490 cal

Lunch:
Can of tuna; drained. (140 cal)
2 slices of whole wheat bread (240)
1 slice of swiss cheese (70)
1 slice of watermelon (75)
Total lunch energy: 525

Snack: 2 pieces of watermelon
(160)
Total combined energy: 1175
 
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