No More Excuses, I'm going to do this!

Hey Sarah! Miss you! Glad you're having a great time on your vacation. Kings Island sounds like a blast, I've never been. We always went to Indiana Beach in Monticello, Indiana. It has been a pretty good week, though the buffet really threw me off eating wise.. :( BUT Tomorrow I start anew! Back to keeping my cals at 1500 and then starting my biking. I'm going to start with at least 30 minutes and hopefully work my way up.


The wedding is literally just around the corner. We're not getting nervous yet. To me, I still can't see it because it's still a few weeks away. Next week I'll be able to say, "Well the wedding is next weekend" and that will probably have me getting nervous!


Enjoy the rest of your vacation!:)
 
AJust popping into say Hi and check out your diary!

Congrats on the new bike (I would love a new bike!) ... and a HUGE CONGRATS on your wedding!! How exciting! :)
 
Thanks jen! Well it's not a brand new bike (actually, it's pretty old and a little ugly!) But it's NEW to ME! haha! And thank you, I'm so looking forward to it!


I rode roughly 4 miles today on my bike and have determined that even though I got a brand new seat for it that is more comfy than the previous one, I'm still in need of padded bicycle shorts. So I found a nice pair on ebay that wouldn't break the bank. But in the meantime I'll have to pedal through the butt pain! OUCH!


Food for today:

Lunch-

four chicken strips-430

Dinner-

steak chimichange-350

corn chips-340

kit kat-220


Daily total of 1340cal. Room to spair but I don't think I'll eat anything. Good to start this off with a a day just above 1200 cals.


Have a good weekend everyone! :)
 
Ahi munch, this is in regards to your question in my diary,

I am not very familiar with the total gym but have seen similar machines. Reps and sets depend a lot on what you want to achieve and your existing level of fitness. Anything above 12 reps and definitely above 15 is working on endurance, reps between 12-8 target mostly hypertrophy (size of the muscle) and some strength, Reps 8 and below target mostly strength and power but also some hypertrophy. As long as it is hard to finish a set your lifting the right weight whichever rep range you choose.

As a beginner 10-12 reps for 3 sets for each muscle group is a good basic start point.

Unless you have a specific need to split your training (lack of time for long workouts or experienced lifter who needs to more intensly target particular muscles) a full body routine is just fine and for most people 3 days a week is the best option. Don't lift on consecutive days, muscle needs time to recover and rebuild.

For your pushup and situp test include situps and pushups on lifting days and try to add one more rep each day you train. Squats and plyometrics work well for vertical jump height.

Have you seen a physiotherapist about your knee and if so what advice did they give ?

sometimes it can be as simple as stretching a tight ITB to fix the problem but without seeing the injury I can't be much help on this one.
 
Thanks very much for the advice!


As for my knee, I went to my family doctor last week because I was having so much knee pain. She diagnosed it as runners knee, gave me some medication, had me start wearing a band/brace on my knee to stabilize my knee cap, and had me go to a local running shoe store to get fitted for shoes specific to how I walk. A combination of all three have kept me almost pain free for a week. A few days I have had pain in my knee, but this was nowhere near the pain I had been suffering from prior to my doctor visit. I was told if things hadn't improved by 6 weeks, I would be sent to a specialist, however, I don't think that will be the case as I'm doing very well.


I am a little afraid to start running again and doing any type of plyometrics or jumping as high impact has always been murder on my knee. Suppose I should just give it a whirl and see what happens?


Thanks again for helping me out, I truly appreciate it! :)
 
Just a quick pop in update. I did utterly awful this weekend food wise. Sunday we went to my fiances parents and that almost always involves lots of mindless munching throughout the day. The good news is I was outside almost all day playing cornhole and washers and getting plenty of sun. Today was another bad day food wise, but would rather not go into the details. Basically I feel just terrible about myself. However, I will redeem myself this week because I bought very healthy food when I went shopping on Saturday. I got salad for lunches as well as some chicken to grill and put in with it. I'm going to start my day off with oatmeal everyday, then go cycling, and I want to go for a few runs this week to see how my knee holds up. Nothing long, just a little jogging around the block. I'm also going to workout on my total gym.


Goals:

This week I'm aiming to eat healthier.

Not give in to every sweet tooth I have.

cycle everyday.

use my total gym either every day or every other day.

Drink as much water as possible everyday.

I also want to do situps and pushups everyday.


I've got a lot of goals this week, but I think I can pull them off. I completely forgot about the goals I had for myself last week, but I'm pretty sure I attained at least one of them. So this week I want to attain more than one, hopefully ALL of them! :)


Well looks like this post was more than a quickie. Oh and just to let everyone know, this week starts tomorrow for me as today I've been completely messed up with it being memorial day. I'm working but all the employees of the building I work at had the day off, so it just feels like a weekend day here.
 
Asounds like a good shopping trip, Now I am watching for you to achieve those goals :)
 
Thanks Trusylver!


So I've decided against the oatmeal. Thought I'd try it out, but it just isn't for me.


Food wise today so far has been great!


Breakfast/lunch:


1/2 cups of oatmeal (ate as much as I could before throwing it out. Just not very good to me.): 80cals

2 pieces of white 35 cal toast (I'll be picking up the same kind, but wheat once I'm through with this loaf.): 70cals

1tbsp apple cinnamon jelly: 50cals

bowl of leafy green romain: 30cals (rough estimate, I didn't measure it out. But it was 15 cals per serving so just guessing here. I'll be sure to measure it out in the future.)

2 tbsp italian dressing: 70cals


Snack:

banana: 135cals


Dinner (Here's my first not so great part of my day comes into play)


2 corn dogs: 420cals

ketchup:60 cals

sweet and salty nut peanut butter chewy granola bar: 180cals


Total so far is 960 cals. Of course I will work my way up to at least 1200 cal, but hopefully 1500.


I had a great ride today, going for 5.59 miles. My yellow bicycle handlebar tape came in so I got them wrapped. They look great with the blue paint of the bike. I also went and got things worked out with the reception hall for my wedding! They were being difficult on a few issues, but we got them set straight and everything is finally settling into place. I can't tell you how nice that feels.


Tonight I plan on going home after work and working out with the total gym and doing my situps. Hopefully I can get my pushups in while I'm here at work.
 
Thanks Jen!


Wow, that apple cinnamon jelly is just TO DIE FOR! It's so yummy.


Breakfast:

2 pieces of low cal toast and 1 tbsp of apple cinnamon jelly: 120cals


Not sure what lunch will be, but most likely a salad with some baked chicken. Really not sure about dinner just yet.


Last night I worked out on the total gym and did the following:

chest press- 2 sets- 10 reps

dips- 2 sets- 10 reps

squats- 3 sets- 10 reps

one legged squats- 1 set- 10 reps (each leg)

wide grip pull ups- 2 sets- 5 reps

close grip pull ups- 2 sets- 5 reps

row- 2 sets- 10 reps

curls- 1 set- 5 reps


< 10 pushups

20 situps


I'll be going for my ride here shortly, just letting my breakfast settle a bit first.


I ate around 1800 calories yesterday. Went a bit overboard in my snack last night after work. I should have just had to 2 fish filets, a piece of bread with turkey and cheese, but I had a whole turkey sandwich and also a sweet and salty nut bar. I can't complain, at least it was mostly healthy stuff. I wasn't ravenous at all, just bored I think, It's my killer when it comes to food. Oh, you're board Sabrina? Why not eat something! YUCK!
 
So my plan was to try to ride roughly 8 miles today, but I encountered the most massive hill ever and ended up doing only about 3.48miles. This hill was never ending. I was through a small subdivision so as I'm climbing it's curving and was sooo steep. I thought about stoping and resting but was afraid I fall down because of how steep it was. It was really crazy. As a result, my knee is aching now. I think hills are to be avoided by me. I was happy that the ride was still 3.48 miles. I was thinking maybe I had came in under 2 miles, which would have been a bummer. My butt was getting sore as well, so perhaps it was good that it was a short ride.


I think I'm going to go to my local bike shop and have my handlebars adjusted and possibly my brake levers positioned differently.


Foor for today so far (breakfast will be repeated)

2 pieces low cal toast, 1tbsp apple cinnamon jelly: 120cals


Lunch:

4 oz of baked chicken lightly seasoned: 100 cals

1.5 ounces leafy green romain: 8cals

2tbsp italian dressing: 70cals


snack:

banana: 135cals


Dinner:

4 0z of baked chicken lightly seasoned: 100cals

2 pieces of low cal white bread: 70cals

sweet and salty nut bar: 180 cals


That's 783 total so far, but of course I need to get to at least 1400. Not sure how I will do that, but I will find a way! I feel this is definitely a better game plan than eating only a few higher calorie items. I think I need to go to the grocery store tonight to pick up a few more things. My fridge is getting a little sparse and I don't want to fall back on getting fast food.
 
Simply too tired to get to my total gym workout, however, I plan on doing it tomorrow after my cycling.


My calories were spot on today.


I came in just under 1500 for the day. When I got home I had two yo crunch yogurts and some leftover chicken as a sandwich.


Off to bed now.
 
After waking up and having a severe case of DOMS I decided not to go cycling or do the total gym. Instead I did a few things around that house that needed to be done. I feel a lot better now and will hit the total gym when I get home tonight. Cycling will happen tomorrow, but I felt the day off would be good for myself.


Breakfast:

yogurt with granola: 190cals


Lunch:

leafy green romain: 15cals

2tbsp croutons: 30 cals

2tbsp italian dressing: 70cals


Snack:

banana: 135cals


Dinner:

bbq chicken flatbread from camilles sidewalk cafe: 694

This comes with bacon on it, but i got it without. So probably less cals than that, but not exactly sure so I'm going to leave as it is.

sweet and salty nut bar: 180cals


tonights snack will be a yo crunch: 140cals


day total of 1454 cals. A very good day!


Does everyone think I have been eating ok this week? I've been doing lower cal foods so that I can eat more throughout the day. I've tried only eating 3 meals a day and it just doesn't work for me, I'm simply too hungry all the time. I've found with this that I'm satisfied throughout the whole day and never really feel hungry. Any suggestions? I'm a very picky eater, but really want to try new things.


So happy tomorrow is friday. Seven days from tomorrow will be the rehersal dinner for my wedding!!! AHHHH!


Will post tonight with my workout.
 
total gym workout after work:


chest press: 2 sets of 10 reps

row: 2 sets of 10 reps

curls: 2 sets of 8 reps

dips:2 sets of 10 reps

tricep extension: 1 set of 8

pushups: 10 reps


Feeling pretty good. Had a yo crunch afterwards. Really hoping I see some sort of weight loss this week. I feel like I've been eating a lot better and really watching my calories closely.


Hoping the weather is nice tomorrow so I can get out on my bike. It rained most of the day today, so hope there isn't anymore in the forecast.


Have a wonderful night!
 
Well was pretty much just overcast all day, but on my way to work just a little bit ago it was starting to sprinkle. It's really chilly though! YUCK!


Breakfast:

bluberry yogurt with granola: 190cals


Snack:

string cheese: 60cals

2tbsp croutons (I don't know why) 60cals


skipped lunch


Snack:

banana: 135cals


Dinner:

3.6 oz hamburger of 80/20 beef: 280cals

2 pieces low cal bread:70cals

ketchup: 15cals

string cheese: 60cals

sweet and salty nut bar: 180cals


1050 for the day. Will have something after work. Hopefully my fiance will bring home some flavor of the day icecream from his job and I can splurge a bit!


I'm a little sore from my workout last night. I think I will only do my weight lifting every other day. Give myself some rest in between days.
 
Hey Munch,

Wow, seems like I've missed alot while I've been gone...you are back at recording your food and calories...just in time for the wedding! I'm sure you are getting super excited and looking great!

For 3 meals a day, don't sweat it..alot of people say that to keep your metabolism going, you need to eat about 6 small meals a day, and in fact that is what body builders do. They have breakfast, then a 10:00am snack, then lunch, then a 3:00pm snack, then dinner, then an after dinner snack..nothing high cal in the snacks, but something like fruit, or protien to keep the metabolism up...so by all means spread out your calories to keep burning!


Sounds like you are doing some great exercises...and by the way, I've set a goal for myself to be able to do 20 good pushups by the end of June...any good recommendations? I've heard there is a challenge type of program with 0-60 pushups some place on the web, but I havn't looked yet...you know, you're my pushup hero, and motivator/inspiration!


Keep up the good work dear and I just know you're going to rock that rehersal and wedding et al!


Sarah
 
AMunch, you should join me in the pushup challenge I started on another part of the forum :)
 
Thanks scbibhouse! I'm trying to eat healthier and making sure I'm between 150-155 for the wedding. I'd be so happy to be at 150 for the wedding. Then after my honeymoon I'll start tackling trying to get down to 145 or 140. I'm feeling great eating more smaller meals/snacks. I feel like I can eat sooo much more which I really enjoy. As a bonus I haven't found myself starving or eating mindlessly.


Unfortunately I have been bad about keeping up my pushups. :( I've looked into onehundredpushups.com but always forgot about it and never followed the program. I need to focus more on my form anyways. I have to go down so far for them to count for a fitness test and I don't think I've been going down as far as I need to. I've got to be totally prepared and as strong as possible. I've restarted the total gym training to build up some other muscles and have been mixing in a few pushups. If your setting a pushup goal, I want to be your pushup partner! Hopefully we can do 20 perfect pushups together! :)
 
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