Sonti's Diary

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sonti

New member
This is it. It's time for me to take this more seriously so I figured starting a diary would be a good idea where I can share whats going on with others and get additional advice and feedback.

I'm 26 years old, male. 1.78cm (5'10 I think). In April 2008 I was 108kg. I started watching out for what I eat and started jogging every other day. In August I took it to the next level and started running everyday and low-intensity weightlifting everyday before dinner. Right now(August) I have been stuck on 102kg for few weeks so I think its time to take it to the next level.

If my theory is right (you are more than welcome to give me a feedback here), my body needs about 2750kcal calories daily. If I understood right, I should limit my daily calorie intake to 2000-2500max so that my body burns the rest of the calories from my body fat.

I will try and update this thread with what I eat and what I do. I try to avoid scale and weigh once a week with hopes that the scale shows lower each week :).


Weight: 102kg(september) - 97kg (1st december)
Short-term goal: 99kg before September ends. - New short-term goal: 95 before new years.
Long-term goal: 85kg.
Ultimate goal: 78-80kg.
 
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Ok its time to calculate my daily intake properly for the first time.

breakfast at 8: 2x slices of bread with 2x slices of chickenbreast coldmeat and a big glass of milk: 207kcal

around 11: a pear: 40kcal

lunch at 12:15: 2x muesli bar and another pear: 240kcal

back home from work 15:00: 2x muesli bar + 2x wasa ryecrackerbread with 6x chickenbreast coldmeat and a big glass of milk: 417kcal

dinner 18:00: 250g oven baked potato wedges + 150g mini chicken sausages: 640kcal

total: 1544kcal.

Hmm. This is what I usually eat and I'm not starving myself but looks like its too low. I should be able to squeeze few hundred more in to get to 2000. Oh well around 9 I'll snack 1 or 2 more muesli bars (they are yummy) and some fruit.


Now lets see what I did. I increased my tempo in running and started adding few minutes of fast power running. I could tell the difference in my heart rate. I will try and boost my running routine with these few minutes of power runnings everyday.

My only bad habit is smoking. I used to smoke up to 2packs a day which fortunately I managed to cut down to less than a pack now because of the rule i set for myself (No more smoking in the house, if I want to smoke I have to go outside!). At work every time I need to smoke I go 3 floors down to have a cig, so although the reason I go up and down is really unhealthy, the motion from stair climbing helps with the calories I guess.

Around 4 I started doing my usual weightlifting routine at home. I only have two small hand weights so what exercise I can do is limited but I did manage to push the exercise to last an hour. No soreness from running or training so far, feeling great and hope it will be the same tomorrow morning. If my body feels tired it might affect my motivation in running so I hope it will be fine when I wake up.
 
Cutting back is a great step on the way to really quitting for real - and if you've got to climb a few flights of stairs for a smoke - i suppose that's helping some as well - but those stair will get a lot easier when you give up the smokes for good... you will when you're ready to.. .(since you've cut back in half -you might wwant to start banking that savings so you can see how much quitting is saving you...

As for your calories - using a program like might help you out -it will break down your nutrients and keep track of your calories for you...
 
Yes, I found it hard to go cold turkey but cutting back is a good start. Though I must admit I'm not trying to quit smoking at this moment. Instead, I want to take one step at a time and mainly focus on my weight for now.
 
Yesterday I had a similar food intake, again ended up 1600-1800kcal. I came home late so I missed weightlifting.

I also started calculating how much I run. Turns out its a bit over 3km (about 2 miles). Although I like my route, I might have to add 1km more because 3km seems short.

Another day with quite the similar food intake. With dinner It'll be at 1600kcal again. I still have to figure out if it is good enough or should I add some more to hit 2000kcal.

I've been stuck on 102kg for almost a month now and it is starting to annoy me. Just got up on the scale and it is still there. I need to find out what I'm doing wrong.
 
Wow, been a while since I came here. Since end of september, I've stopped running and joined a fitness center since it is quite close to where I recently moved and I get a discount.

I was stuck on 102kg for so long but now I'm going up and down between 96-97kg which is a great sign. I go to the gym every other day, run for 30mins and do 3x10 sets on 4-5 machines and head back home. Although everything is going great, I'm considering going to the gym everyday but still not sure if it would be too hard for my body.

But so far so good. Hoping to go below 95kg in in a week or two.
 
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