Shaneb's Weight Loss Diary

[amy1985]

With the pizza, I would seriously recommend adding up your own ingredients, as it'll vary widely depending on what you can get in different countries (I'm acutely aware of this as I'm from Australia and there's stuff that I can't get here- England- or that I won't be able to get when I go back to Australia). I've used that recipe 6 times now and the calories varied between 270 and 370 calories per pizza (my variation- ham, olives, tomato sauce, sundried tomato, mushroom, onion, fresh basil, garlic, cheese- is lower calorie than the one I made for my boyfriend- chicken, ham, onion, mushroom, garlic, cheese, barbecue sauce). The pizza is probably potentially "dangerous" as it contains ingredients that are high calorie density (cheese is a killer- even with "diet" cheese), so you need to exercise caution there.

But mushroom is a good low calorie addition- you get 29 grams, a little over an ounce, for 6.4 calories. (I just looked that up on my calorie calculator)

 

[shaneb]

With the pizza, I would seriously recommend adding up your own ingredients, as it'll vary widely depending on what you can get in different countries (I'm acutely aware of this as I'm from Australia and there's stuff that I can't get here- England- or that I won't be able to get when I go back to Australia). I've used that recipe 6 times now and the calories varied between 270 and 370 calories per pizza (my variation- ham, olives, tomato sauce, sundried tomato, mushroom, onion, fresh basil, garlic, cheese- is lower calorie than the one I made for my boyfriend- chicken, ham, onion, mushroom, garlic, cheese, barbecue sauce). The pizza is probably potentially "dangerous" as it contains ingredients that are high calorie density (cheese is a killer- even with "diet" cheese), so you need to exercise caution there.

But mushroom is a good low calorie addition- you get 29 grams, a little over an ounce, for 6.4 calories. (I just looked that up on my calorie calculator)

I probably won't try the second pizza, but the first pizza looks good. I'll go and get the materials today and try it out.

Btw I did try out your calorie calculator, and it doesn't list name brands (unless i'm doing something wrong, I'm not too sure). Is it only for raw foods?

Also, is salt consumption something I should really look at? how much salt are you consuming daily?

 

[amy1985]

It does list some brands but generally you have to add it yourself (hit "add serving", then the little green plus sign on the top left hand side of the window that comes up, then add the item. I'll write something in and show you what I mean in pictures- these are screenshots I've edited in Paint. In the first picture, the stuff in green I've added myself). It's a little bit of work (a moderate amount of work to start with), but once it's in, it's in, and when you've been using the diary for a little while it remembers what you use and actually lists things (before you type in what you want) in order of how often you use them. For example, the first one on my list is milk). The third picture is me typing out the info on the back of a pack of pasta (for comparison, the product is here: ). I really only use the defaults for raw ingredients, as the pre-made stuff they have on the list isn't very UK friendly (or at least not based on the products I'm using).

Having too much salt (well, sodium is actually the problem, but it's mostly present in salt) isn't a good idea, as it can lead to health problems down the line. When you're young (same for me) I think the biggest thing you need to worry about (unless your salt consumption is insane) is that too much sodium can lead to water retention which means you keep weight on. When you're older, it's a much bigger problem. It's not a priority in my diet, but I don't like to see my "minerals" bar (I've disabled every mineral except sodium) go up to 100%. I've only been tracking that recently though. Yesterday I had 1310.6mg, which is 87% of the allowance the program gives me.

 

[shaneb]

Quick Update

I know I'm not aiming for my goal yet, but I'd like to go up a stepping stone before I start. Today I decided to go to the gym. I rode my bike there which took around 7 minutes, and was a great warm up. My goal for today was to mainly focuse on cardio and legs.

At the gym I used the following machines

Hip Adduction (theres 2) / Seated Leg Press / Teeter totter machine / Leg Curls

My weights aren't very high ATM, they aren't high as I need to be able to do the workout without having any physical issues. I do plan on increasing the weight as I progress overtime

Hip Adduction - 70LB's - 2 sets of 12 on both machines
(I usually do 100LB's, but I've had some problems in my legs lately, and I don't want to risk injury)

Seated Leg Press - 135LB's - I did 2 sets of 12.

Leg Curl - 70LB's - 2 sets of 10

Teeter Totter - 50LB's - 2 sets of 10

Did a 10 minute walk on the treadmill. I can't seem to last very long due to tightness in my left leg. (On the plus side my asthma didn't act up). I'm not too sure on what's causing it but I can't continue walking/jogging if its always there.
Does anyone know what causes this and how I can help treat it?


I also did 2 other things one which involved 2 20LB's dumbbells / the other which involved a 45Lb weight. I'm not going to go in detail to describe these 2 exercises out. (When I figure the names out I will post). Overall it was a good start to a workout routine.

As for calories today I didn't go over my 3000 limit which is awesome.

 

[shaneb]

It does list some brands but generally you have to add it yourself (hit "add serving", then the little green plus sign on the top left hand side of the window that comes up, then add the item. I'll write something in and show you what I mean in pictures- these are screenshots I've edited in Paint. In the first picture, the stuff in green I've added myself). It's a little bit of work (a moderate amount of work to start with), but once it's in, it's in, and when you've been using the diary for a little while it remembers what you use and actually lists things (before you type in what you want) in order of how often you use them. For example, the first one on my list is milk). The third picture is me typing out the info on the back of a pack of pasta (for comparison, the product is here: ). I really only use the defaults for raw ingredients, as the pre-made stuff they have on the list isn't very UK friendly (or at least not based on the products I'm using).

Having too much salt (well, sodium is actually the problem, but it's mostly present in salt) isn't a good idea, as it can lead to health problems down the line. When you're young (same for me) I think the biggest thing you need to worry about (unless your salt consumption is insane) is that too much sodium can lead to water retention which means you keep weight on. When you're older, it's a much bigger problem. It's not a priority in my diet, but I don't like to see my "minerals" bar (I've disabled every mineral except sodium) go up to 100%. I've only been tracking that recently though. Yesterday I had 1310.6mg, which is 87% of the allowance the program gives me.

Sodium is what I meant to say sorry. Something I will defiantly look at.


Thanks for the response on the Cron-o-meter. I'll check it out a bit later today and see if I can get it to work correctly.

 

[Trusylver]

you have worked the adductors well but I don't see any abductors exercises, you need both for muscle balance.

 

[shaneb]

you have worked the adductors well but I don't see any abductors exercises, you need both for muscle balance.

I actually do have 2 exercises for my legs.

one is a stand still Squat where I hold a 50LB weight to my chest and bend my legs up and down without locking my knees. I do 2 sets of 12 for that

the other is dumbbell squats. Basically a squat in place, I go down on each leg (In a squat form) and go back and forth until I've done 10 on each leg. I'm not good at these at all.

I'm not too sure on the names yet, but I really do feel it in my legs.

Is this considered adductor exercises?

 

[fortyfour]

Hi Shayne, welcome to the diary and to the forum.

You sound like a smart kid and you are are taking a smart approach which is good to see. Its also excellent that you like to cook. That will serve you well.

I gather you've edited your first post since you first started this diary since what amy says after doesn't really sound like the amy we know, so if you have edited, could you please just make a comment noting that your first post has been edited. Its just that it makes Amy's post sounds weird given that you've answered all the questions that amy asks.

I don't really know why you are waiting to start this diary in two weeks time or so. iT usually takes time to work things out as you go along. We always have to adjust things as you go along. It is never perfect at the outset. And this is how life is like. You can formulate the most gorgeous plan on paper but put it into practice and will need tinkering with. That's life.

You are lucky that you will be able to eat so much food. 3000 cals per day. I envy you lol.

When it comes to treats, it has to be you who works out how often you can cope with eating them whether its once a month or once a week. Do what feels right for you. If what you try doesn't work, causes you problems, then change it. Be ready and willing to change things to meet your needs and circumstances.

You need to be flexible because life is always throwing something at your from left field.

I don't know about you but most people i've noticed stumble on a diet when they have some emotional difficulty. You need to learn to be prepared for these events. And to be strong in the face of them, or have a strategy to help you get through it without giving up on your diet. oops gotta go.

back... one more important point. Don't do stretches before your exercise. Do them only afterwards or during. Stretches don't prevent injuries so they are not even really necessary for cardio. But its nice to be more flexible as this can prevent injuries in other situations and gives you more agility.

 

[Trusylver]

one is a stand still Squat where I hold a 50LB weight to my chest and bend my legs up and down without locking my knees. I do 2 sets of 12 for that

the other is dumbbell squats. Basically a squat in place, I go down on each leg (In a squat form) and go back and forth until I've done 10 on each leg. I'm not good at these at all.

I'm not too sure on the names yet, but I really do feel it in my legs.

Is this considered adductor exercises?

When your working your legs you said that you do

Hip Adduction - 70LB's - 2 sets of 12 on both machines

the adductor muscles form the inner thigh area, when you squat (both types your doing) target mainly the quadriceps (front of thigh) but also work the Gluteus Maximus, Adductor Magnus, Soleus (calf), Hamstrings, and Gastrocnemius (calf).

the abductor muscles include the Tensor Fasciae Latae, Gluteus Medius and Gluteus Minimus which form the outer thigh/ hip area

Tensor Fasciae Latae

if you strengthen the adductors more than the abductors you can cause increased risk of Iliotibial band friction syndrome which basically mean bad knee pain originating from a weak hip

 

[shaneb]

Hi Shayne, welcome to the diary and to the forum.

You sound like a smart kid and you are are taking a smart approach which is good to see. Its also excellent that you like to cook. That will serve you well.

I gather you've edited your first post since you first started this diary since what amy says after doesn't really sound like the amy we know, so if you have edited, could you please just make a comment noting that your first post has been edited. Its just that it makes Amy's post sounds weird given that you've answered all the questions that amy asks.

I don't really know why you are waiting to start this diary in two weeks time or so. iT usually takes time to work things out as you go along. We always have to adjust things as you go along. It is never perfect at the outset. And this is how life is like. You can formulate the most gorgeous plan on paper but put it into practice and will need tinkering with. That's life.

You are lucky that you will be able to eat so much food. 3000 cals per day. I envy you lol.

When it comes to treats, it has to be you who works out how often you can cope with eating them whether its once a month or once a week. Do what feels right for you. If what you try doesn't work, causes you problems, then change it. Be ready and willing to change things to meet your needs and circumstances.

You need to be flexible because life is always throwing something at your from left field.

I don't know about you but most people i've noticed stumble on a diet when they have some emotional difficulty. You need to learn to be prepared for these events. And to be strong in the face of them, or have a strategy to help you get through it without giving up on your diet. oops gotta go.

back... one more important point. Don't do stretches before your exercise. Do them only afterwards or during. Stretches don't prevent injuries so they are not even really necessary for cardio. But its nice to be more flexible as this can prevent injuries in other situations and gives you more agility.

Hi there. I will fix the first post to avoid confusion.

The reason I'm starting at it in 2 weeks is to get me use to the new lifestyle before I get right into it. I'm going to pace myself a bit, that way when I start to do it full time it won't be a total shock. I'm still planning on going to the gym 3-5 times a week and tracking my weight to some extent, but not fully.

Also I'm doing this with my dad, and I need to get things in order before I start my goal. I know he won't be doing the exercises, but he will be eating the same food as me. I just need to get prepared basically.

Thank you for your great advice, I will keep it mind.

 

[shaneb]

When your working your legs you said that you do



the adductor muscles form the inner thigh area, when you squat (both types your doing) target mainly the quadriceps (front of thigh) but also work the Gluteus Maximus, Adductor Magnus, Soleus (calf), Hamstrings, and Gastrocnemius (calf).

the abductor muscles include the Tensor Fasciae Latae, Gluteus Medius and Gluteus Minimus which form the outer thigh/ hip area

Tensor Fasciae Latae

if you strengthen the adductors more than the abductors you can cause increased risk of Iliotibial band friction syndrome which basically mean bad knee pain originating from a weak hip

I was a bit confused there. Theres 2 Machines at the gym one is hip abduction the other is hip adduction. I thought it was the same word.

Thank you for the tip. I will defiantly try to make sure i'm doing 50-50 to avoid injury.