Stay on track!

AB -
1 chobani - 140
1 cup milk - 90
1 deli flat - 100
peanut butter - 100
jam - 100
530

L -
acorn squash - 100
lentils - 150
butter - 75
bell pepper, mushroom, onion, carrot - 40
sesame oil - 50
415
945
 
AI really need to start using this tool again! I have been stuck at 157/9 since I stopped writing a few months ago. I have made a lot of progress in my physique though... I will see if I can include the photos from before and the ones I took this morning.

This is a photo of me in college.. it's what I used to look like.

http://weight-loss.fitness.com/image/id/350813/width/350/height/330




This is a photo of me in September. I was just getting back into working out and learning portion control with my scale. I think I had lost about 20-25lb compared to the before photo.


http://weight-loss.fitness.com/image/id/350811/width/350/height/467


This is a photo I took this morning. I have been using bodyrock.tv for my workouts, and watching my portion control but not limiting the types of food I eat. I haven't been doing a very good job of portion control, but I do what I can. I have also become busier than I was before, so it's hard to motivate myself to eat properly, so I am struggling with that.


http://weight-loss.fitness.com/image/id/350818/width/350/height/467
 
ABreakfast -
lite english muffin - 100
2 slices lunch meat (ham) - 40
1 egg - 75
ketchup - 10
pekoe tea - 0
1/2 cup skim milk - 45
honey - 100
370

Lunch
1 tilapea filet, poached - 180
curry sauce - 80
lentils - 120
spinach - 10
cabbage - 10
butter and cream sauce - 120
potato cubes - 140
660

1030

6 meatless meatballs - 140
hamburger bun - 150
shredded cheddar - 100
marinara sauce - 80
oil - 50
onion - 10
banana - 100
pineapple - 75
biscotti - 120
half cup milk - 45
880

1910


Resisted oatmeal chocolate chip cookies and bananas at work today... yay! Now headed to the gym for a workout. Didn't drink enough water though...

At dinner I was craving carbs... that's where the banana and pineapple and biscotti came in.. uuuugh. Still had a good calorie limit though, 1910 is nothing to complain about.
Did 10 minute warm up on the elliptical, then 22 minutes of body rock, then 2 sets of 3 exercises for my knee... some squats and two machine exercises. Then I ran 2.6 miles in 21:40. Then I stretched and came home!
 
ABreakfast -
lite english muffin - 100
slice of cheese - 80
egg - 75
tsp butter - 35
chobani - 160
pekoe - 0
half cup milk - 45
1tsp honey - 20
515

Lunch -
same as yesterday - 660
1175

Dinner -
I'm trying to eat more for breakfast and lunch so maybe I won't splurge as bad as I did last night at dinner... :/

6in subway sub, only mustard, whole wheat bread w/cheese - 365
banana, small - 120
biscotti (these will be the death of me) - 120
chamomile tea - 0
1/2 cup milk - 45
tbsp honey - 60
710

1885

overall an ok day... i wish i hadn't had the biscotti but the crunchiness and chocolately coating on the bottom makes it so delicious after dinner when I am winding down... i need to find a healthy alternative to fix my sweet tooth. sugar free pudding???? That's what i would eat in the summer time..

Went to the gym after work. I did 10 mins of warm up on the elliptical, then went and did as many Army sit ups as I could in 2 min (67). Then I did 8 one-minute exercises (planks, wall sits, leg drops, etc) with a five second transition time with my interval timer (a gym boss timer, best workout money I've ever spent - 20$ - google it). Then I did the bodyrock work out for the day (I am still in February's 30 day challenge since i got a late start at the beginning of the year, day 2 week 4). By that time I had to go to make it to a meeting.. I wanted to go for a run but my knee has been being weird so I took it as a cue to take it light. I only spent maybe 35 minutes in the gym total. I will run tomorrow, hopefully it won't be so windy.
 
Hi Chelsea - I was just looking through your diary and your workouts are very inspiring!

Just out of curiosity, what is your current weight and your goal weight? You look so slim already

in those pictures!
 
AStarlillies -

Thank you! I try to workout really hard because it makes me feel less stressed and more in control. But I try not to push it past an hour or an hour and a half (including my warm up and cool down) because I don't want to injure myself. I use the website bodyrock.tv for my workouts, they are really motivating and inspiring, and they have a Facebook so it's always up on my minifeed to remind me and motivate me to be in control of my weight.

I keep trying to update the bottom tag on each post in the "My Profile" section, but for some reason it won't reflect what I keep putting. My CW is 157, down from 160 a few weeks ago, and my LW was in the fall of 2011 at 153. I ALWAYS plateau at 153/2 and it makes me crazy. My GW is 140, and it has been for at least 2.5 years but each time I've gotten down, it seems like I gain a bit back to 160 +/- 5. Every time I get down to 152 it seems like I lose control and gain back 5/6lb. I am seeing a nutritionist at my gym (it's free, otherwise I wouldn't pay for it) to see if she can help me rearrange the way I eat so my weight will respond.

I will look through your diary and give you some motivation!
 
Thanks for the tip. BodyRock has a bunch of different work out ideas I've never seen before. I'm definitely interested in giving it a go. Right now I'm avoiding stomach exercises (that's what needs the most help!) because I've heard that if you add muscle before you lose fat it just makes your stomach look twice as big. So I've been doing more general workouts like speed walking and hand weights to tone more evenly. I have a good 40 more lbs to lose and all I can think about is FOOD!! Lol Maybe if I lost another 20 I'd get back to the hardcore workouts I used to do. I used to like FitTv.com and Jillian Michaels but being 5'10 I found that I don't like doing a lot of floor work, like mountain climbers or the plank position. I think it's the need for upper arm endurance. That tires me out more than anything. Or maybe I'm just not used to being that close to the ground!


Concerning your issue, I've read that if you've hit a plateau in your weight loss, you might want to try a high calorie day. They say that when your body gets used to the amount of calories you put in, i.e. if you're limiting yourself to 1200 cal/day, your body will store it up because it thinks that maybe food is scarce and it needs to store what it has so that you don't die of starvation. But by having a high calorie day, you are telling your body, "hey, everything's fine. Food is plentiful, stop storing up all my fat for later use."


I think there's definitely a mental trigger when we reach a low weight that says - hey we reached this weight now we eat whatever we want! I'm definitely a victim of that. I keep reaching a goal and then treat myself to a bad meal, and then gain the weight back and then have to lose it again. Argh! But I am determined through these next three weeks and not fall into those patterns! I want to look hot when I got New Orleans in 3 weeks for the first time with my boyfriend, not be self conscious over my weight. I'm keeping my fingers crossed and my mouth shut!! Haha
 
ABreakfast -
chobani blood orange yogurt - 140
lite english muffin - 100
egg - 75
cheese - 80
ham - 30
butter - 35
pekoe tea - 0
half cup milk - 45
1 tsp honey - 20
525

Lunch -
banana - 120
spring salad mix - 25
half tomato - 11
goat cheese sprinkles - 100
half avocado - 125
balsamic vinegar and oil - 75
hardboiled egg - 75
531
1056
Lunch felt light.. there are literally boxes of donuts in the break room, and someone brought in a crock of sausage and beans with rice. MUST RESIST. BE STRONG, BE DISCIPLINED!

Afternoon treat..

Irish breakfast tea - 0
1/8 cup half and half - 50
2 sugar cubes - 20
70
1126

Dinner -
1 serving whole wheat pasta - 200
onions, bell pepper, bok choy, brocooli - 35
pasta sauce - 120
mozzerella cheese - 150
1.5tbsp oil - 180
10 medium shrimp - 60
745
1871
Went to the gym:
10 mins warm up on elliptical
ran 2.6 mile loop in 19:25. Fastest time yet and met my goal of running it sub 20. now sub 19 is the new goal.
did machines and light squats to strengthen knee
bodyrock for 17 minutes
wood chopper for obliques, 25 each side.
stretched and hyrdated
 
AYeah.. I try not to believe too many things that people say like that. In my experience, it's important to have a balance of cardio and strength building exercises. Muscle definitely won't add bulk, especially in females. For some reason the belief that using weights adds bulk or inches is popular.. it really doesn't. It just builds lean muscle and strengthens your body. It's good that you're focusing on cardio exercises, but I don't think that doing abs would make your stomach puff out at all, and definitely not look twice as big. Core workouts are so important, because your wheel house (from your mid-thigh to the bottom of your rib cage, front and back) is so important in every exercise for stability and avoiding injury.

I have also read things about staggered caloric intake during the week, but I like to try and maintain consistency because I don't like to do super low calorie days (ie 1100-1500), they make me feel lethargic, deprived, and I tend to lose willpower on days like that. For the amount and intensity of exercise I do and the caloric intake that I maintain (1700-2000), I should be fine. But for people who stagger and go into super low caloric ranges, probably a high intake day would be a good idea, you're right. I believe my plateau is my own fault.. I tend to fall off the proverbial wagon, so to speak, because I will get there and start to get too comfortable. It seems like when I reach the low 150's I start to say... "Oh it's okay if I have this," or "I'm at 15x, I deserve this..." and I make excuses for myself and slowly slip into bad habits. Luckily this time I have caught myself while I'm still in the safe zone and I don't have to undo any damage.

I really think that eating a healthy diet, with balanced nutrition and sweating every day is the best prescription for anyone trying to lose weight. It's easy to jump on different diet bandwagons, but as soon as the mental exhaustion sets in and a regular eating schedule resumes, the person who is trying to lose weight hasn't taught htemselves anything new about eating healthy or exercising, just how to avoid white foods or carbs or butter or whatever. And that's not sustainable to me. But to each his own.... different things work for different people.
 
ABreakfast -
2 pieces trader joes whole wheat toast - 140
2tbsp peanut butter - 120
2tbsp jam - 100
1 cup skim plus a little extra - 110
pekoe tea - 0
honey - 60
530

Breakfast was no good today because I woke up late and had to have toast. I never stay full when I have toast.

On the upside, I weighed in at 156.8 this morning! bow chika wowow. How awesome. Little bit closer to the goal.

Lunch -
Didn't have time to pack a lunch. I brought a yogurt and a banana, but that will not keep me full if it's all I eat. I will have to find something to scrounge on.

1 medium banana - 120
1 cup GFS chili - 210
6in sub roll - 210
cheese - 100
mustard -0
lettuce, tomato, pickles - 25
diet coke - 0
665

1195

I didn't have my yogurt today since I got the chili (I love the chili) at the cafe near my work. Then I had a grilled cheese with veggies on whole wheat.

Going to the gym in a few minutes... not going to run today since I did it yesterday. Can't decide what to do for cardio... maybe a bike race on one of the bikes that has the video-game like screen.

Dinner -
turkey sub on whole wheat, 6in, w/ pepperoni and swiss - 280+80+75 = 435
bag of baked chips - 140
575
1770

I might have a biscotti and milk... eeeee :D I will try not to though.

Ate the biscotti - 120
and the milk - 75

1965

Had to make the gym a quick workout today. Did 12 mins on the elliptical as a warmup, then did body rock (it kicked my ass) for 34 minutes. Then I did 2 minutes of abs as fast as possible (63) and stretched. Over all it was a 48min workout.
 
ABah, back up to 157.0 this morning. Devil scale.

Breakfast -
1 pieces TJ's toast - 140
1 egg - 75
mozzerella - 50
ketchup - 10
pekoe tea - 0
half cup milk - 45
honey - 60
banana - 120
500

Lunch -
we're having pizza at work for someone's retirement... hopefully there is salad! otherwise i might go buy one across the st and have a salad and one piece of pizza.. or two :D

Well, I broke at lunch, but I was happy because I enjoyed myself.

2 pieces of pizza - 1 had thin crust, one had regular and was small and square. Both had some kind of meat on them, and veggies and cheese. Not sure of a calorie count. I also had a mozzerella stick (so not worth it) and some fried calamari (not worth it either). I only had two or three small rings of calamari so I didn't feel so bad. I also had diet coke. I'm not sure how many calories were in that junk so I will just estimate 900.


Then I went to the gym and kicked ass!!! I did 10 min warmup on the elliptical, then went and ran my little heart out, and guess what my time was on the loop I always run? 19:03! I shaved 22 seconds off from Wednesday's score! Heck yeah. That means, if I keep training for the next two weeks at harder and harder paces, I will cream the run on the PRT (Army). According to my time yesterday, I would've run the PRT in 15:15 (2 miles). So that was fricken sweet. Then I did a fitness test for day 5 week 5 in February's workout schedule for body rock and I beat all my old scores from two weeks ago. Then I did squats for my knee, and leg drops for my abs. Then I stretched and came home.

Dinner was a salad with Cajun roasted shrimp, radish, arugula, avocado, and fresh mozzerella cheese and tomato basil vinegarette. I didn't measure the cals in that so... today was kind of shot after lunch. But I think I did a good job of making a healthy dinner with some good fats. I also had a biscotti :D
 
ABreakfast - oatmeal
oatmeal, old fashioned - 200
walnuts - 120
peanut butter - 120
wheat germ (4g) 16
half cup milk - 45
17g brown sugar - 64
565

Weighed myself this morning and it was at 156.4! I know the scale changes every day, but I love it when it's lower than the previous couple days :D

Goal for today is to hydrate. It's an active rest day, as is tomorrow, so I'm not sure what I'll do yet. It's rainy so I might do a workout DVD or something off of Netflix.

i kind of went on a fruit rampage this afternoon..

3 baby bananas - 240
butter - 75
cinnamon and sugar - 25
regular banana - 120
4 tbsp peanut butter - 240
cocoa powder - 15
apple - 74
789
1354

Ok so I'm thinking today was a bust. I didn't exercise and I ate at Chipotle, but I tried to make good choices.

I had a salad -
romaine lettuce - 10
steak - 190
fajita veggies - 20
cheese (1/2 serving) - 75
1/4 serving vinegarette - 87
guac - 150
black beans - 120
rice - 130
782

Then I had two forks of cheese cake.. blllahhh. Terrible day.

2136
We'll call it at even 2400 due to the cheese cake episode. I guess I needed it or something. Meh.
 
AClocked in at 156.6 this morning.

Breakfast/Lunch -

homemade syrup (molasses, brown sugar, butter, water, cinnamon, allspice)
4 4-in diameter banana pancakes made with whole wheat flour, old-fashioned oats, wheat germ, eggs, buttermilk and cinnamon. and baby bananas (2)
greased the pan with Pam to cut out the butter, but put butter on the pancakes before the syrup.
cup of milk - 90
a lot of papaya - 150

Not sure how many cals that is... going to go with 1000. It was two meals so I don't feel so bad about it.

Perhaps some veggie sloppy joes tonight!! We'll see..

Tofurkey brats - 405
bun (1) - 130
relish, sauerkrat, ketchup, mustard - 25
bell peppers, onions, mushrooms sautéed in 1tbsp oil but i ate less than half so we'll only count half the oil - 120
cabbage, carrot, radish chopped in a salad with sesame oil, miracle whip and rice vinegar - 110
790

1790, 1800 for rounding's sake
 
ABreakfast -
1 hamburger bun - 130
1 egg - 75
cheese - 50
butter - 55

granola bar (homemade! nomnom) - 150


460

orange pekoe tea - 0
half cup milk - 45
honey - 60
565

Lunch -
subway sammie - 290
swiss cheese - 75
baked chips - 140
diet coke - 0
505
1070

I swear my body breathes a sight of relief on Monday morning. I find it so much easier to resist cravings when I'm my regular work schedule. I love Mondays simply because of that. On the weekends I feel like I'm constantly thinking about food.

Dinner -
homemadeish pizza
tandoori naan - 340
pasta sauce (1/2 cup) 65
mozzerella - 235
mushrooms - 10
olives - 20
vegetarian protein crumbles w/onion and canola oil - 120
bean, bok choy, spring mix, fat free italian dressing salad - 100
biscotti (they're almost gone..) - 120
cup milk - 90
1100
wow.. really bad dinner, but I always overestimate so hopefully it was more like 2000 even.

2170

I did bodyrock after work for about 16 minutes, and then I did a 10-pyramid pushup 10, 9, 8, 7... and back to 10, so I did 109 pushups total. My monthly terror is coming, so I am bloated and tired and I can't go to the bathroom (2) and I'm just generally displeased with everything, not to mention snacky. ARGH!!!
 
ABreakfast -
1 pieces TJ's toast - 140
PB - 120
jelly - 100
1 cup milk - 90
orange pekoe tea - 0
milk - 45
honey - 60
555

Lunch -
string cheeses - 160
yogurt - 140
clif bar - 240
540
1095
 
ABreakfast -
52g oatmeal - 195
cup of milk - 90
raisins, mixed nuts - 120
brown sugar - 75
480

lunch -
subway sub - 420
chips - 190
diet coke - 0
610
1090

dinner -
2 flour tortillas, taco size (small) - 156
chicken from a rotisserie, no skin - 265
0% greek yogurt, 2 tbsp - 18
salsa - 10
cheese - 125
half avocado - 120
cup of homemade applesauce with very little added sugar - 100
half a biscotti (they're gone!! freedom! never buying them again!) - 60.
854
1944

I went to the gym and kicked my butt with a lot of different calisthenics. I was moving constantly for an hour and I was so tired. I'm kind of sore today. We take the APFT in a week and one day, so I'm getting mentally ready for that. I wish I was more confident so I wouldn't feel so nervous, but I guess being nervous is good because that will fuel my adrenaline to kick the tests's butt!! I also did 28 pushups before bed last night.
 
Aand the day before today -

breakfast -
1 bagel flat - 100
1 egg - 75
cheese - 75
250


lunch -
a giant chicken breast - 350
oil and vinegar - 75
granola bar - 200
875

dinner -
dinner -
2 veggie patties - 280
1 bagel flat - 100
avocado slices - 150
ketchup - 10
arugala - 5
tomato - 10
cheese - 80
2 biscotti (it's almost gone and i will be free from this demon) - 240
cup of milk - 90
1840
 
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