November 2010 is for success

O

onmyway

New member
I love the idea of starting a 12 week challenge. Seeing as Summer is almost here for those of us at the bottom of the world, I am excited about my upcoming body transformation. I am going to break my 12 weeks into 4 week blocks.

Plan:
1 X gym workout every day
1 X home workout every day
breakfast: cereal, eggs, fruit salad
lunch: lean protein, salads, some carbs
dinner: lean protein, vegetables
Protein shake/creatine supplement for training

Hurdles to face:
- Shift work (row of nights coming up, readily accessible biscuits and milo at all times). Will need to stock up on healthy snack food and eat regularly to avoid binges on surgary junk to stay awake.
- Moving house = limited access to cooking utensils until unpacked + less money to buy good food. Stock up on canned tuna, beans, vegies + buy eggs and low cal snacks (rice thins, dried apple etc).
- Partner away for two weeks, need to organise child care for attendance at gym.


Starting stats:
Weight: 74.1kg (163 pounds)
Waist:
Upper hips:
Lower hips:
Upper arms:

Aim by end of November: 69kg (-5kg) = 152 pound (-13)
Aim for end December: 65kg (-4)
Aim for end January 62kg (-3)

My ultimate aim is 60kg, although when I have lost weight before I have felt really good at 63-66kg.

I will post before/after pics at the end of the month.

Whoo hoo! wish me luck!
 
1/11/10

Good diet today, poor exercise. Finished work at 2am and then had to start at 1.30 pm so spent most of my time off sleeping. Have just finished work and arrived home at midnight, so not a good start.

Breakfast:
3 eggs, 1 grated zucchini, 1 small LEAN piece bacon, garlic, sprinkle parmesan

Lunch:
Apple,
small can tuna and 6 vita weat biscuits, multigrain
1 sk latte

Dinner:
1 X lean sausage

Drinks:
1.5 L water
3 coffees

Snack:
- 1 X packet biscuits at work (=1X nice and 1X scotch finger).

walked 10,000 steps at work.

calories 956 (i know, not enough) = deficit of 600
 
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Are you potentially putting too much pressure on yourself with too strict of a diet and exercise regime?
Worth considering; I know that your plan would kill me!

But all power and luck to you!
 
2/Nov

Gym today, 600 calories on cardio! then my weights session for ~30min.

Food:
B - sultana bran, 1/2c milk. tea
L - tuna, cheese, multigrain bread, spinach
D - Sushi (raw salmon)
S - Apple, 1 slice white bread, 1/2egg and 1tbspn mayo & lettuce.
3 x cups of coffee at work (soooo hard to resist those biscuits for a sugary hit!)

Need to get my polar watch a new battery so that I can monitor calories more accurately.

Deficit = 1200
 
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hi socosideshow, thanks for your reply.

This is pretty much the way I've lost weight in the past. I usually eat a lot more when I'm trying to lose weight (otherwise I get nowhere) but I was just too busy today to eat enough.

It is going to be a tough month. I'm up for a challenge, having ignored my health for the better part of this year due to work pressures (I have put on 10kg). The trick will be when I start a rotation next year to make or break my career... I will have to try and stay skinny despite other stresses!

Congrats on your weight loss.
 
3rd november

Last day of work before 4 days off! I am so tired of work, just finished 13 days of 10-11 hour shifts of emergencyndepartment work = never ending work and no lunch breaks.

Exercise: pilates 35min morning, dance aerobic class, and 200 calories with bike HIIT.

Food:
B- porridge, blueberries, apple
L - sk latte (small), subway chicken teriyaki
D - pea and spinach soup
S - coffees x 2, salada with vegemite

Deficit 1500
 
4th november

Day off! Feels so good. Day spent with daughter, out in the sun...lots of walking. Moving house soon and packed up two rooms.

Exercise:
Gym 700 calories, weights 30 min
Walking 60 min pushing pram.

Food:
B- fibre bites, apple
L- sk latte
Raw tuna sushi
D - garlic ginger chicken in wholemeal wrap with tomato,coriander and lettuce.

Deficit = 1900
 
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5th november

Finally got to have sleep like a normal person. Up at 8, fun morning playing with daughter. Sorted out some longstanding money issues which provided much relief. Spent a long time in the spa and sauna at my gym, have only used them once before. Learning to relax is something I am getting better at as I get older, but I still find it hard.

Exercise
- 750 calories - cross trainer level 12, treadmill 6.5km/hr at 10-15% incline, stair climber 10min.
- swimming breaststroke/backstroke 30 minutes
(I suppose I should include walk to and from gym and home from work drinks = 60min walking. I walk or ride my bike EVERYWHERE, it's very normal for me so I wonder if it really counts as 'exercise').

Food
- sultana bran with 1/2 c milk
- small sk latte
- 2 slices toast with fresh ricotta and apple
- tuna with chilli, garlic, coriander and salad mix
- 1 piece vegetarian pizza at after-work drinks (hey, at least I avoided the mixer drinks)
- cups of tea (~1/2c milk)

Deficit 1837

3 bottles of water
 
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6th November

Argh! we move house in a week and I need to PACK. We have accumulated so much stuff over 4 years of living here. I should also find a new house to move into soon...

Took my daughter to her swimming lesson at the pool today. I swam while she had her lesson and then we played in the pool until it was time for my dance class. Completed my weight lifting circuit today too. Quite an active morning! Afterwards, we went shopping for vegetables at the markets and ate strawberries in the park.

Food:
Breakfast - I baked some Ricotta cheese, with blueberries. Heated some raspberries until they became saucy and poured it over the top with some sunflower seeds. So good.
Skinny latte, small
Lunch - Chilli chicken salad thing I made
Dinner - lean beef mince, carrots, lettuce and tomato in taco shell X 2

deficit: 1825
 
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Hi!
Moving is a nightmare, best of luck with it. I know what you mean about accumuating so much stuff! We recently moved after 6 years and my word it was a MISSION! I don't know how 2 adults and 2 kids could own so many things... It was really satisfying getting rid of loads of things though :)

Sounds like you're well on track exercise and diet wise!
 
Just have to brag how good I feel after my workout. I lifted more weight today in every exercise. I've done so much work today and it's only 1pm!

Some cleaning and laundry to be done and then off to the markets.
:waving:
 
7th November

Last day off...very sad. I am working 8 days straight - evening and night shifts. I will be very tired (never get enough sleep with these shifts) so it will take some extra determination to get to the gym. There is a gym at the hospital that I sometimes take advantage off at these times....but my gym is soooooooo much nicer!

Today I have cleaned the house for HOURS. I haven't had time this month and my cleaner is away and so it is a disaster. I've done dishes, cleared the pantry, packed lots for moving house, put ALL of the clothes into one massive pile and sorted through them, cleared out my daughter's room and turned it into box storage, cleared off my desk and packed away all of my textbooks (a lot). I haven't counted it in my calorie count, but it must count for something right?

Exercise is the key to losing weight...it seems to regulate my appetite and make me crave good foods. My hubby had croissants for breakfast. I hadn't eaten anything yet because I was late for the gym. It looked appealing but when I took a bite I was not interested. As soon as I stop exercising during busy times in life I start to crave junk food again...and sugar and caffeine...for an energy boost. I have not craved anything since joining the gym 2 months ago (except a morning coffee...but at least I only need one).

Exercise:
- Spin class...I have improved lots since my last spin class...still some improvement to go but I will get there.
- Walk/bike home from gym via shops
- Envy girls DVD - long versions of Abs, butt, legs + 5min abs X2

Food:
- Sultana Bran with 1/2 c light milk
- 1 bite of hubby's croissant.
- 2 small pears
- small Sk Latte
- 1 piece wholemeal bread with 20g peanut butter
- homemade pop-corn with salt.
- chicken + stir fry noodles (carrot, peas, zucchini, coriander, onion, garlic, concoction of spices, lemon/lime juice, fish/soy/oyster sauces).

Deficit = 1471
 
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8th November

I might skip weights today, my muscles feel tired after spin yesterday, not sore, just easy to tire (hardly made it through a simple calisthenic DVD this morning). Well off to work...I hope I get some interesting patients today.

Exercise:
- 700 calories on gym equipment
- Carmen electra DVD = 1/2 hr calisthenics

Edit: had planned to do the above but finished work late and the next doctor would not take my patient over even though there was a clear plan. I was so angry, she took an hour out of my afternoon after I'd just spent an hour on the patient trying to get some spinal fluid...took forever. I had promised the patient it wouldn't hurt and it did (never has before), so I was feeling bad already. Poor thing. GRRRRR! All I wanted to do was go home and cuddle my daughter, but she was already asleep!

Went to the gym and pounded away on the X-trainer and was going to do weights to burn off the frustration but dance class was on so I went to that instead. It was so much fun. I have now come home a very happy girl and much more relaxed about returning to work tomorrow.

Food:
- Sultana bran with milk
- skinny latte
- chicken noodles (leftovers from yesterday)
- corn on the cob
- SLM protein shake (only healthy thing I could find on the way to the gym)
- Multiple cups of tea at work.

deficit: 2100 (dinner counted in yesterday's calorie count)
 
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9 November

One week down! weighed in at 72.5 today, so have reached my weekly goal (last night's weight was 71.9 so it shows how much weight can fluctuate over a short period of time). I am aiming for 71.5 by Sunday so that I can change my weigh ins to Sundays. I had an ok day at work, it started off very well...then I got a patient who demanded investigations that were totally unacceptable and I had to spend hours with them....they wasted my whole afternoon. I wanted to go and have a cup of tea and biscuits to relax afterwards, but resisted.

Food:
- Sultan bran and milk
- corn on cob
- 2 slices toast with 20g peanut butter
- salada and vegemite
- 2 cups coffee at work
- chicken thighs in wholemeal wrap with cheese, lettuce, coriander, red onion

Exercise:
- 6am kickboxing class
- 15 min walk/sprint intervals on treadmill
- 30min weight circuit

deficit: 1503
 
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10/11/10

Haha! Today's plan (see below) did not happen, the day made a turn for the worse after breakfast. Did not sleep last night and daughter refused to get dressed this morning...for hours! Had to go and see some houses to try and find a rental property to move into next week! Tried to go to the gym but was sooooo tired due to lack of sleep. I managed a very vigorous 40min of weight lifting and then went to work. Realized I forgot lunch and so had subway footlong spread between lunch and dinner....and raw nuts (my number one weakness).

Did not pull a calorie deficit today...but at least only had healthy food (except multiple coffees).

We all fall down somewhere on the weight loss path, I'll just pick up the slack tomorrow...after a long sleep!


Plan:

Food:
- 2 eggs, zucchini, coriander. 1 slice wholemeal toast
- skinny latte
- carrot soup
- apple
- banana
- corn cob
- 1 slice wholemeal toast with 10g peanut butter

Exercise:
- 750 cal burned at gym
- 25 minute swim - breaststroke/backstroke

Deficit: 1570
 
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11 november

Food

Sultana bran
Kiwi fruit x2
Chicken, noodles, bok Choy, carrot and green leafies
Apple

Addition: too many nuts! Nuts have so many calories. Enough to ruin my deficits!

Exercise

Gym - stretch/core class
Swim 40 min

Spend rest of the day packing/cleaning and take daughter on a walk to park after dinner.

Deficit 1200
 
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12/13november

Oh wow, so stressed! Spent all day packing...did 20000 steps on my pedometer while carrying boxes and packing up house.

There is no food left in the house but crackers, cheese, hommus, bread and peanut butter. So that is what I have eaten today.

Had a night shift at work which was horrendous. It seemed that for every patient that we fixed and discharged, there were two new patients presenting to the department. I had no chance for lunch and lived off cups of coffee and biscuits bought to me.

I've had a sleep and will now pack the FINAL boxes. I plan to do some weights and rowing machine before work tonight. I will take some apples as snacks and cook chicken to take with me.

Deficit...??? Probably in positive!

This will be a tough few days...moving on Monday...I've had a bit of a lapse while having to focus on other problems but I've continued to exercise and eat healthy food ( just a little too much). I am not giving up, will be back with vigor on Tuesday ready to kick my butt!
 
We have a house! Thank god! I was worried we may be homeless for a while...
:party:

Life will soon return to normal....
 
onmyway, good for you! Glad you found a house. Stay with your plan to lose weight and eat healthy.

Anna
 
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