That Technician Fitness

Washuu

Washuu

New member
My daily job has me sitting in a chair for ten hours a day. My hobbies include playing video games and some not too physically active artsy projects.

183lbs - I want to hit a target weight of 140lbs. I generally eat light so I am really not gaining any weight or losing it. It is mostly gut weight as well.
My daily diet consists of usually light meals.

Breakfast
Light Yoplait Yogurt(One a week, Cheerios and milk. I have to be really hungry when I wake up or else I will have bad stomach issues for the rest of the day.)

Lunch
Lunch meat sandwich consisting of two slices of potatoe bread, mustard, two slices of orange cheese, and two slices of lean turkey meat.

Dinner
My flexible meal of the day.


Exercise...
I have no qualms with running, but I am a horrible motivator to get up and do it. During work days, I usually eat lunch on my first fifteen minute break and then I have an entire hour lunch free that I SHOULD be using to exercise.

Any suggestions with helpful changes in diet or ways that I could improve upon exercising besides just running would be greatly appreciated!
 
I would strongly suggest keeping track of your daily calories, for at least a week or two in a program like or one of the 100s of free sites on the web... It will show you where you are deficient in certain nutrients as well as give you a general idea of how many calories you consume in a day.

From a glance -i'd say you're quite low on fiber

Where are the fruits and vegetables in your diet?

Spend some time with the stickied threads in exercise/ on topic and nutrition - and you'll get lots of good advice there on ways to improve your program... after reading do ask more questions..
 
Washuu said:
Cheerios and milk.I have to be really hungry when I wake up or else I will have bad stomach issues for the rest of the day.
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Maybe you are Lactose intolerant.
You should see if soy milk (or lactose-free milk) eliminates the stomach issues... it worked for me.
 
IHateCardio said:
Maybe you are Lactose intolerant.
You should see if soy milk (or lactose-free milk) eliminates the stomach issues... it worked for me.
Click to expand...

I drink milk normally, but heavy morning breakfasts kill my stomach.

My fruits and vegetables are rare since I usually do not have extra money towards them.
 
I have lost maybe three pounds, but that could also just be water weight as well.

I have calculated my average calories per day though. I drink water usually and I usually do not get very hungry.
Breakfast
100 - Light Yogurt

Lunch
330 - Sandwich(100x2 for bread, 30x2 for meat, 70 for cheese, 0 for mustard)

Dinner
This varies. Usually is about 250 calories or under. Usually includes a serving of chicken(150~) with barbecue sauce(35~) and vegetables(40~).

My usual daily calorie intake is around 700 calories. I understand that is quite low, but I never have the urge to eat more than that!
 
Uh-oh, I'm not gonna do it now, don't have time, but someone's gonna come give you a mouthful just now.

YOU WILL NOT LOSE WITH YOUR CURRENT INTAKE OF CALORIES.

Nobody said it was easy. If you have to force yourself to get enough in, then so be it! Some of us have to force ourselves not to get too much in. Read some of the stickied threads and any threads you can find on starvation... it applies to YOU!

Good luck. (Oh, I guess I was the one to give you a mouthful anyway... guess I just can't leave someone alone whom I know needs help. We can help you get healthy around here, ask any questions you like!
 
Have you ever been diagnosed with an eating disorder? and how long have you been eating like this?

before you decided to drop some weight -what were your eating habits like?

Nuts are a good snack to add -they've got a chunk of calories, but also contain good fats and protein.. especially almonds...
 
You mentioned that you consume your lunch during your 15 minute break instead of the hour designated for it. Perhaps you can hold your lunch off until your actual lunch hour and eat a snack during your breaks? As Mal suggested, you could munch on nuts. Or fruit, like bananas or grapes. It will help vary your food intake. I think that may be part of the problem, you're not fueling your body with enough variety of nutrients for it to run efficiently.
 
Washuu said:
I have lost maybe three pounds, but that could also just be water weight as well.

I have calculated my average calories per day though. I drink water usually and I usually do not get very hungry.
Breakfast
100 - Light Yogurt

Lunch
330 - Sandwich(100x2 for bread, 30x2 for meat, 70 for cheese, 0 for mustard)

Dinner
This varies. Usually is about 250 calories or under. Usually includes a serving of chicken(150~) with barbecue sauce(35~) and vegetables(40~).

My usual daily calorie intake is around 700 calories. I understand that is quite low, but I never have the urge to eat more than that!
Click to expand...
I think you are underestimating your calories. If you have cereal and milk, that is not 100 calories. 1 cup of fat free milk is 80 calories alone and Cheerios are an additional 100 per cup.

No way do 2 slices of yellow cheese give you only 70 calories unless you are slicing off pieces thin enough to read through.

If you are seriously eating only 700 calories per day and not suffering from under-nourishment, there is something medically wrong with you.
 
maleficent said:
the fat free processed cheese slices are in the 35 calorie range.... but they also contain extreme amounts of sodium...
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True, but the poster did not say it was fat free cheese, complains of not being able to consume enough calories and being overweight.
 
maleficent said:
Have you ever been diagnosed with an eating disorder? and how long have you been eating like this?

before you decided to drop some weight -what were your eating habits like?

Nuts are a good snack to add -they've got a chunk of calories, but also contain good fats and protein.. especially almonds...
Click to expand...

I have never been diagnosed with an eating disorder and I have been eating like this for a long time. My eating habits before the weight loss decision were just about the same. When I was living with my parents, my mother would make big dinners, but I usually would not eat too much of them any way.

Also, I LOVE NUTS, but they are so expensive!

wordslinger said:
You mentioned that you consume your lunch during your 15 minute break instead of the hour designated for it. Perhaps you can hold your lunch off until your actual lunch hour and eat a snack during your breaks? As Mal suggested, you could munch on nuts. Or fruit, like bananas or grapes. It will help vary your food intake. I think that may be part of the problem, you're not fueling your body with enough variety of nutrients for it to run efficiently.
Click to expand...

I eat breakfast around 9AM. My fifteen "break" is at 12:30PM and lunch is at 2:30PM. This is why I eat over my break instead of lunch. If my work schedule changes, I change when I eat my lunch if needed.

Judyb said:
I think you are underestimating your calories. If you have cereal and milk, that is not 100 calories. 1 cup of fat free milk is 80 calories alone and Cheerios are an additional 100 per cup.

No way do 2 slices of yellow cheese give you only 70 calories unless you are slicing off pieces thin enough to read through.

If you are seriously eating only 700 calories per day and not suffering from under-nourishment, there is something medically wrong with you.
Click to expand...

That was light Yoplait yogurt and only one slice cheese listed. I actually moved to two slices of cheese today! As for the cereal, I generally only do that on the weekends if I do it at all. How exactly would I know if I am under nourished? I generally feel fine and in decent health.

I can definitely try to pick up some other snacks to keep around to help me out. I will do more and check back again with my progress!
 
How exactly would I know if I am under nourished
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your skin tone and texture, your eyes, your nails, your hair are all ways of telling if you're under nourished or not... short of testing by doctors...
 
maleficent said:
your skin tone and texture, your eyes, your nails, your hair are all ways of telling if you're under nourished or not... short of testing by doctors...
Click to expand...

I did get a complete physical recently and I checked out fine. I have good skin color, no muscle loss, and even though I should not do this I can use my finger nails to turn screws.

I picked up some bananas earlier and mmm good~
 
Washuu said:
Lunch
Lunch meat sandwich consisting of two slices of potatoe bread, mustard, two slices of orange cheese, and two slices of lean turkey meat.

Dinner<snipped>
Click to expand...

This is your opening post and I do see 2 slices of orange cheese listed here.

By under-nourished I don't mean malnourished. Malnourishment is not getting proper nutrition and can occur even if you're consuming enough calories to sustain life and even put on weight.

Under-nourished is when you are not consuming enough calories to sustain life. I don't understand how you can possibly be eating only 700 calories per day, yet weigh 183 pounds.

Are you trying to lose weight? If so, why are you trying to add more calories?

Your basic metabolic rate should require way more than 700 calories to sustain life. I'm suggesting that you have a medical disorder if you are truly overweight by 40 pounds while eating only 700 calories per day.
 
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