Scarlett's Diary - please read + comment!

ScarlettNala

ScarlettNala

New member
Hello all,

Here are my stats before I start:

Im 21 years old
5ft5
178 pounds (81.1kg)

I wanna be 130 pounds (60kg) so need to lose 40-50 pounds.
I wanna do it by next summer.
I like going to the gym...however my membership ends this month as I am moving back to Britain, via this month long holiday first...so have no idea what I am going to do for exercise!)

I am at university..gonna start my final year in September.
Off to Thailand and Malaysia for a month from mid June to mid July (geez how am I gonna keep losing weight then!)

I am really looking for some positive criticism regarding my diet and exercise plan...so I guess instead of posting a general outline of my exercise plan (that I never manage to stick to regularly...well I go often but not at the same times in the week), I thought I would log what I do and ask your opinions!

Here it goes!
 
Hi Scarlett!
Welcome to your diary and to WLF! I'm the same height as you and I have the same target weight. I'm looking forward to cheering your successes and trying to help if needed.
You can definitely keep losing weight even if there's no gym available. Walking, jogging, swimming, whatever suits the circumstances and some free weights or even just your own bodyweight for some strength training will help you do that. The only thing you absolutely need to carry with you wherever you go is your determination! ;)
What kind of exercise do you like the most?
Juliette
 
Today I ate:

Breakfast:
Bowl of bran flakes with semi skimmed milk

Snack:

Some grapes

Lunch:

Pasta salad with tomato pesto puree in the pasta and a slice of chicken (that you would put in sandwiches) (i copied what this healthy eating restaurant do) There salad has about 250 cals in it so I based it on that.

Snack
Apple

Finish work:

Snack cottage cheese (well fromage frais...same thing i think) with a couple of grapes.

I then worked out for 1.5 hours doing musculation full body

Dinner

STIRFRY: 200g of pork chops with a lil sweet n sour sauce, runner beans and carrots stirfried in oyster sauce, chili and garlic and some plain jasmine rice.

I think the portions I am eating are reasonable....not sure how much rice I ought to be eating.

It's tough cos my BF is 6ft6 and eats LOADS! So i guess my portions are always going to appear smaller than his.

(also another reason why I need your support is cos the BF is constantly telling me I eat too much...having said that his suggestion to losing weight apparently is to starve urself for a few weeks pah! He just doesnt understand that your body goes into starvation mode and stores shizz if u do that!)

PLEASE let me know what you think!
I will log my food and exercise daily so you can get a picture of my diet~! ( you will see I like to eat a lot of asian food....so if anyone has any ideas for healthy asian food, I would be most welcome!)

PS I have managed to lose 5kg (11 pounds) since I joined this site in APRIL from exercising and eating stuff like this but by CUTTING my portions down and snacking on fruit and not sweets or biscuits! (grrr my job offers free biscuits EVERY MORNING.....its soooo tough!), I managed to even get down to 80kg (176 pounds) but I now do not seem to be shifting anymore...

I have managed to discipline myself into getting full from my bran flakes and lots of water before getting to work before I pass the biccies on my way to my desk! (I am working full time this year as I am on a placement but I am technically a student...will be a full time student again in September!)

Thks for reading!
 
Woow thanks for ur quick reply! I was postin and postin and didnt see ur comment just there! its great to meet ppl with the same stats and goals!
I really like the epplitical at my gym (been going since October, more regularly since April + been taking my diet more seriously since then too)

My main problem is I tell myself after I work out that I have burnt calories off so I can be a bit naughty...or like after work I will feel dead or unenergetic and so I will eat a cereal bar (yeah those big fructose syrupy ones...like the Special K ones - heard theyre not great for ur sugar levels) telling myself that I will need the extra energy for going to the gym! Sometimes I feel pretty faint though if I have not eaten anything between lunch and my work out.....hmmmmm

I am going to the gym on average 4/5 days a week...but we'll see for sure via my diary...its also going to make sure i go more regularly seeing as u will be watching me all on here now! heeeeee heeee!
 
Its not looking bad...weighed myself this morning as I was 80.1kg so 176 pounds! (2 pound loss)!

So far....
Breakfast

Bran flakes with semi-skimmed milk.
Cup of tea.
 
Hohoho... u know thailand and malaysia has lots of nice food! I live in singapore, and food is a big temptation whenever i go across the causeway (to malaysia).

Alot of our asian food is stirfry, steam or soupy. I avoid fried stuff. My fav is pig trotters in dark vinegar sauce that's super yummy but I can only hv that once a month! I like fish, seafood n chicken when I am eating healthy.

Hope u hv a good time in Asia! Things are super cheap in Thai n M'sia.
U MUST go to the nite markets in Bangkok. Lots of nice things to buy.:jump:
 
Elliptical is nice, I love it when it's raining outside. Lately, since the weather outside has been really springy, I've opted for walking, nordic-walking and running for cardio.

ScarlettNala said:
My main problem is I tell myself after I work out that I have burnt calories off so I can be a bit naughty...or like after work I will feel dead or unenergetic and so I will eat a cereal bar (yeah those big fructose syrupy ones...like the Special K ones - heard theyre not great for ur sugar levels) telling myself that I will need the extra energy for going to the gym! Sometimes I feel pretty faint though if I have not eaten anything between lunch and my work out.....hmmmmm
Click to expand...

I agree that you should eat something between lunch and workout. But why not try peanuts/almonds for protein and good fats and a banana for carbs/sugar cravings. They will give you the energy you need in a totally guilt-free, tasty way. And actually it would be good to eat those BEFORE you start feeling dead or unenergetic... My biggest problem for a long time was that I didn't eat often enough and when I finally ate it was really hard to know when to stop. Nowadays I tend to plan ahead my meals both nutritionally and timewise so, that I never get too hungry and I stay energetic all day through. It's amazing how much that can affect my life in general, so I warmly recommend trying that for everybody. :)

ScarlettNala said:
I am going to the gym on average 4/5 days a week...but we'll see for sure via my diary...its also going to make sure i go more regularly seeing as u will be watching me all on here now! heeeeee heeee!
Click to expand...

Accountability to others is a great motivator! I'm looking forward to reading more about you.. ;)
Have a great day!
Juliette
 
pinkydolly said:
Hohoho... u know thailand and malaysia has lots of nice food! I live in singapore, and food is a big temptation whenever i go across the causeway (to malaysia).

Alot of our asian food is stirfry, steam or soupy. I avoid fried stuff. My fav is pig trotters in dark vinegar sauce that's super yummy but I can only hv that once a month! I like fish, seafood n chicken when I am eating healthy.

Hope u hv a good time in Asia! Things are super cheap in Thai n M'sia.
U MUST go to the nite markets in Bangkok. Lots of nice things to buy.:jump:
Click to expand...

Hey!

:eek2: Actually I forgot to mention I am actually heading to Singapore first! My BF and I are going to see where he grew up!

What type of sauces/flavouring do you use when you stirfry? Do you have any healthy soup suggestions too? I absolutely LOVE asian food! We have it pretty daily! Just worried about the naughty sauces! I think stirfrying is good isn't it?

Do you eat a lot of rice too then? :)
 
Juliette said:
I agree that you should eat something between lunch and workout. But why not try peanuts/almonds for protein and good fats and a banana for carbs/sugar cravings. They will give you the energy you need in a totally guilt-free, tasty way.
Click to expand...

Hey, I recently bought some sunflower seeds and they're meant to be good fat and I started snacking on a small 100g pot of cottage cheese at about 4pm (only 49 cals).

How many peanuts would you say it ok? Guess they're the unsalted variety are better?

Although right now its 8pm and my BF is taking agggees to cook! He finishes later than me so that is the problem!

Right going to give you my low down pn my day in the next post... oh I am really getting into this now!

Scarlett
 
Breakfast 8am

Bran flakes with semi-skimmed milk

10.30/11am

Two handfuls of grapes! (almost out now....need to remember to get more...they're such a great snack!)

Lunch 1pm

Pasta salad again but this time I used real tomatos. 2 slices of chicken (about 50 kcals)

4pm

Cottage cheese with some sweetner

7.30pm

Glass of apple juice (but made from concentrate)

Now waiting on dinner....:jump: starting to feel hungry!

I believe we are having chicken roll in soya sauce with carrots and RICE!

Does anyone know how much rice and chicken in grams I ought to be aiming for?
 
Juliette said:
My biggest problem for a long time was that I didn't eat often enough and when I finally ate it was really hard to know when to stop.
Click to expand...

Tell me about it! I was trying to tell my BF that snacking would help me stop overeating at dinner...he just didnt understand! Just thought it was an excuse! Pffff men!
 
With any foods the amount is totally dependent on other things on your menu. If you count your foods, it's good to count the nutrients in them to get an idea of are you eating a balanced diet.
And for that balance some of our good angels here in WLF have given a starting point: at least 1 gram of protein per pound (your weight), 0.5 grams of fat, the rest of your calories in carbs (and you can add even more prots and fats, if you have a lot of calories left). Average maintenance calories for an adult 15 calories per pound. If you want to lose weight, some less.
As for nuts: these pages give you all the nutritional info of different nuts, not salted of course.
Almond:
Cashew nut:
Flax seed (Linseed):
Hazel nut:
Peanut:
Sesame seed:
Sunflower seed:
Walnut:

Juliette
PS. Snacking right amounts of good foods is the key to eating wisely.. You can quote me to your bf... ;)
 
Thanks Juliette! Going to get calculating now!

To fill you in on the end of my day yesterday:

Dinner:

Two slices of chicken roll....used a spoon with sieve holes in it to avoid taking any soya sauce!
Rice (managed to take less than usual and didnt hungry still after....so may be a smaller portion is adequate enough!)
Some carrots.

We ate late so I tried to make my meal as small as possible!

Today......not going well...
as it was a religious holiday yesterday NOTHING was open...so i ran out of milk and was unable to get my cereal fix this morning...also I couldnt get any in the morning as there are no shops open at 8am round where I live...plus I got up real late so ate a croissanty-type of pastry at work for breakfast (one person brings in breakfast on Friday's and it is always croissants as it is Belgian/French tradition) and two breakfast biscuits (they're a belgian thing) it has small bit of choc in it and I can see little bits of sugar urghhh. Each pack has 4, so I only took two.

Have also made a pasta dish for chicken for lunch....ran out of salad too........urgh! So will be having that for lunch...so to recap so far

Brekkie:
Croissant and two small breakfast biscuits

Will update you all later in case I have a snack before lunch!

Hope this naughty breakfast is not going to set me back......i always manage to resist the brekkies on Friday even if I am the one bringing it in! No one notices that i dont take any! lol

Well off to the gym too today....am leaving an hour earlier from work so will get an extra long session in (esp as it was closed yday!)

Thanks for your support!


Not a good start to the day!
 
Your day can always get better!!! The gym session sounds nice and don't worry too much about this morning. As these things happen, they teach us to be prepared. You cannot be expected to change your life totally in a second. The changes come as you try to live differently and learn how to make it possible for yourself. You listed so many good things in your post already: smaller portions, gym, worrying about what you ate for breakfast and the realization of not being prepared when you would have wanted to be.. More changes will come, keep trying and give it time. And enjoy the things you're already doing differently! :D
Have a good day there! Talk to you later..
Juliette
 
Just make the changes and get out of your own way. But it might help if you got real educated about your body's energy needs and where/how much to cut. I use the formula of multiplying body weight in pounds x 15 calories and reduce it by 20% to lose. Its better than just randomly slashing because a body your size does have its requirements to function.

You're probably doing just fine. The first month or two is the hardest as you are finding what works for you.

Enjoy the forum.
 
Hey HappyChubette - thanks for your input! I am going to check that out this evening.

So today....pretty disastrous as I had to do overtime...its not great with it being Friday evening so I never got to the gym... I work for an investment bank and start at 830am....so not much chance of getting to the gym before work..

But so today:

Breakfast- the evil croissant and biscuits!

Lunch - 100g pasta with stirfried peppers from the night before

The pasta has kept me full all afternoon so no snacks needed..

Dinner..

Thought I may as well make this my treat night seeing as its all gone wrong so I had a mini appetizer with the Bf...

Made some tapas with green olives and nuts, had two bread sticks (small) and lightly dipped into olive tip (yes get me Juliette!) - I heard hummus is meant to be healthy? I wasnt sure so I didnt buy it!

Now having rendang curry made from lean beef, with some oyster sauce, chili and garlic runner beans...and some rice...

To be honest, the tapas (esp the handful of nuts) filled me up so definately will not overeat tonight..

Also bought a cheeky bottle of red (I love white SO much)...but I heard red is better for you...so going to try it...and it goes better with red meat so hey!

I also bought from the shops....

MILK! (so no more croissant crashdowns!) Can now have my cereals!
Melon! Going to try it for breakfast!
Fromage frais 0% fat....think its like cottage cheese...a lil fills you ups loads!
Peaches...mmmm
Got loads of nuts (mixed peanut, cashew and almond) and olives left for the rest of the week..but olives will only be a treat.
Low fat tomato soup for lunch next week some time
Lettuce for my infamous pasta salads!
Low fat yoghurt icecream in lil pots...so will not over serve myself (only 125 kcals per pot and it has frozen fruit on it and some museli at the bottom!) I had to stock up as my BF and his bro are binge-ing on BEN AND JERRYS almost everynight with the lovely weather! URGH! :eek2:

I really spent a lot longer looking around today - did me some good :)

Right tomorrow...i am going to do my musculation (takes 1.5 hours as I do a full body work out and il do 30mins of high intensity same speed epplitical).

Then Sunday....I will do some HIIT for 30mins (I love doing it!) Just dont think I can do HIIT and full musculation on the same day!)
 
Your groceries sound delicious!
And good for you being prepared to watch other people eating what you can't and having your own little treats. ;)
Have a happy weekend!
Juliette
 
Thanks for your support Juliette! Its really helping me! What do you tend to buy when you shop? How are you getting along...do you have a diary too?

Here is the low down for today:

Brekkie:

Fruit salad....used the melon it was SUBLIME!
With some fromage frais about 150g

(even got the BF into it!)

As I got up late...hey its saturday and iv been doing overtime...I only had a handful of nuts and a peach at lunch..

Then went to the gym...did wholebody workout musculation...
Then started doing HIIT cardio (which I normally do for 30mins on my non-musculation days) and was dying after 20 mins...was sweating loads more...so I stopped at 20mins...had done loads of lunges, crunches etc before hand.

Came home had two slices of Ryvita with a small slice of chicken and 6 olives!

Now my BF and I are off out to a Mexican restaurant...gonna have to see what I can order thats healthy..well theres salad and rice so will know what portions to eat for that! Will let you know tomorrow!

I am really prepped up to go back to the gym tomorrow and complete a full thirty min cardio seesh and also attend the two thirty min classes "Perfect Butt"and "Crunch time" I purposely didnot do my abs today so that I can go tomorrow (find it hard to do abs two days in a row as I tend to ache~!...I do them lying on a swiss ball and its quite intensive!)

WOOP WOOP I am back on track! xx
 
So went to the restaurant...

I did let go a little and had two corona beers and a mojito! :(
But I didnt finish my meal....

The whole menu was the same more or less wraps with either seafood, chicken, beef and then served in different styles.

I got a simple chicken one with some rice, refried beans and salad.

I ate the salad first, the refried beans and some of the chicken...then a little rice but couldn't finish the main dish.

Oh before I left, I did nibble on some plain popcorn at the bar as it was like 10pm by the time we got a table....

Anyways....went to weigh myself and I am....DRUM ROLL PLEASE...:jump:

80.4kg (177.4 pounds)....so I have gone from 81.1kg (178.8 pounds)....so thats 1.4pounds loss...which is about right?

I am going to try and keep it there...as I have got to 80kg (176 pounds) dead one before but the weight then creeps back to 81.1kg (178.8).

Hopefully next weekend I will get there.


So this morning.....

I have had a bowl of branflakes with semi-skimmed milk...think I may have accidentally poured too many flakes...but I am off directly to the gym to the classes "Crunch time", "Perfect Butt!" and then do 30mins of cardio!

Spk later!
 
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