You can't always get what you want (Athala's diary).

Sunday, August 25, 2013.​

No exercise today.

Weight of yesterday's night: 101.8 Kg.
Weight of today's morning: 101.3 Kg.

Food of today:

Breakfast:
90g of red meat. (117.9)
1 tsp of olive oil. (41.4)
100g of avocado. (194.4)
2 slices of light wheat bread. (153.1)
30g of oats. (123.72)

Second meal: (This doesn't qualify as a lunch under any stretch of the imagination, plus it was very late, around 7 Pm.)
10g of oats. (41.24)
Cookie-like sweet. (152.3)
1 slice of wheat bread. (76.55)

Dinner:
205g of chicken. (211.56)
65g of pasta. (229.25)
2 tsp of olive oil. (82.8)
1 tbs of light mayonnaise (28)

Extra:
2 squares of chocolate. (44.6)

Summary of today:
Total calories: 1496.83
146.54g of Carbohydrates (39.16%), 95.27g of Protein (25.46%), 51.43g of Fat (30.92%) and 22.26g of Fiber (4.46%).

Some really bad choices today. Some of them were due to some... Complications, as for the others I have no excuse. Tomorrow is supposed to be a strength day, but my wrist has a slight pain if I move it too much, so I'm going for cardio.

I wouldn't be surprised if weight goes up a little, so I'll try making better choices tomorrow.
 
We all have our slip ups, don't let it get you down. It's a very smart thing opting for cardio too if your wrist is bugging you. Better to be safe than sorry. I hope you have a great week!
 
Monday, August 26, 2013.​

Exercise of today: 26 minutes of Jillian's workout. I was going to quit at around minute 6 and find another workout, I lost some time here but I started again where I left. I'm trying to improve my performance every time I follow it, but it is exhausting...

Weight of yesterday's night: 101.6 Kg.
Weight of today's morning: 101.0 Kg. HA!

Food of today:

Breakfast:
170g of chicken. (175.44)
130g of boiled potatoes. (121.03)
1 spring onion. (46) (I didn't weigh it, but I'm using 100g as reference)
1 tsp of marigold oil. (41.4)
1 tbs of light mayonnaise. (28)

Lunch:
100g of red meat. (131)
2 slices of light wheat bread. (153.1)
2 whole eggs. (140)
1 egg white. (16.1)
Carrot. (10.89) (Didn't weigh, using 15g as reference)
1 spring onion. (46) (Again, I didn't weigh)

I cooked the meat and then I tried to make an omelet (For the first time!), but I failed miserably because I didn't seasoned the damn thing, I also didn't use any oil nor butter, then I burned it and finally destroyed it while trying to flip it... I laugh every time I think about it...
:biggrinjester:

Dinner: Pasta dinner! :Monster:
100g of chicken. (103.2)
70g of pasta. (246.49) (70g when uncooked)
1 tbs of light mayonnaise. (28)
215g of celery. (49.45)
50g of lettuce. (10.05)
2 tsp of marigold oil. (82.8)

Summary of today:
Total calories: 1429.35
129.33g of Carbohydrates (36.19%), 125.37g of Protein (35.08%), 38.29g of Fat (24.11%) and 21.98g of Fiber (4.61%)
I got into the bad habit of adding mayonnaise, so I'm gonna try to cut that. I could also try to substitute my pasta for brown rice, but I love it too much, so I'm gonna try to stick around 50g per serving.

Still, I'm happy with today. Tomorrow I'll try to calculate a new caloric number, reduce it by a % and try with that approach.
 
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Tuesday, August 27, 2013.​

Exercise of today: I procrastinated all day and wasn't going to exercise, but I convinced myself and I just finished doing a bit over 20 minutes of moderate exercise. (At 1:45 am on the morning!) :willy_nilly:

Weight of yesterday's night: 102.3 Kg.
Weight of today's morning: 101.8 Kg.

A bit disappointed with the weight, but one day isn't enough to frustrate me.

Food of today:

Breakfast:
100g of chicken. (103.2)
170g of celery. (39.1)
2 slices of light wheat bread. (153.1)
70g of leftover sponge cake. (265.23) :monster:
*No oils used*

Lunch:
170g of chicken. (175.44)
60g of pasta. (211.62) (60g when uncooked)
*No oils used*

Dinner:
130g of avocado. (252.72)
100g of lettuce. (20.1)
2 slices of light wheat bread. (153.1) *I'm officially out of bread, and I won't be getting anymore*
1 tsp of marigold oil.

Summary of today:
Total calories: 1415.01
142.89g of Carbohydrates (40.39%), 90.12g of Protein (25.48%), 44.76g of Fat (28.47%) and 26.71g of Fiber (5.66%).

On another note, I calculated my BMR and new calorie goal;

(Using the Mifflin St Jeor Equation)
(W*10.0 + H*6.25 - A*5) +5. (+5 for males only) (W= weight, H= height, A= age)

On my case:
(1010 + 1062.5 - 80) + 5 = 1997.5 (x 1.2 for maintenance calories) = 2397 (I'm gonna create a deficit of 20%) = 1917.60

1917 is going to be the new number, I'm going to make a new spreadsheet to calibrate it over time, and still need to play with the ratios of food (Protein - Carbohydrates - Fat), so it's gonna take 1-3 more days until I'm ready to start.

And no, I didn't even know what calibrating was, until today, but with enough lurking and some luck I found and learned about it, and now I want to make an excel spreadsheet, so I don't have to rely on an on-line tool to do it for me.
 
Hi Athala ! You're doing great! I did the BMR too and found out how much I should be eating so I have gone a little bit crazy.. ok maybe more than a little...
ok A LOT... :D I like your new font. Maybe I should get a cool one... hmm hmm hmm.... Have a nice day !
 
I also went crazy with the BMR thing... Making spreadsheets and stuff...
:biggrinjester:

I'm somewhat annoyed that after hitting 101.0, now I'm fluctuating again between 102 and 101...

My wrist is also bugging me and it doesn't seem to be improving, so I'm gonna have to cut all push-ups, burpees, mountain climbers, etc.
Possibly I'll do a Tae Bo workout today. :)
 
Wednesday, August 28, 2013.​

No exercise today. I was planning on Taebo, but ended up not doing it.

Weight of yesterday's night: 102.1 Kg.
Weight of today's morning: 101.5 Kg.

Food of today: There wasn't much variety, tomorrow is the day family usually restocks fruit/vegetables. Also only meat available was chicken (We didn't even had eggs), so I ate lots of chicken today;

Breakfast:
130g of chicken. (134.16)
215g of boiled potatoes. (200.16)
*No oils used*

Meal #2: Family brought a few ice-creams... (Can you believe these people?, every day is the same...)
Ice-cream. (104.3)

Lunch:
130g of chicken. (134.16)
200g of boiled potatoes. (186.2)
*No oils used*

*We had visits, and I was handed a bag full of sweets. However, I didn't have any,*

Dinner:
175g of chicken. (180.6)
55g of pasta. (193.98) (55g when uncooked)
150g of avocado. (291.6)
*No oils used*

Note: I used plenty of salt here, so scale weight may be affected.

Summary of today:
Total calories: 1425.17
146.97g of Carbohydrates (41.25%), 119.39g of Protein (33.51%), 33.25g of Fat (21%) and 20.16g of Fiber (4.24%).

Sub-standard day. Besides the horrible nutrition, didn't make any progress with the spreadsheet and I also didn't exercise. I'm gonna have to work on time management.

The only good thing is that days like this motivate me to perform better tomorrow...
 
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Thursday, August 29, 2013.​

Exercise of today: 25 minutes of a Taebo routine and 10 minutes of another exercises on a medium - high intensity. After that a quick cool-down and stretches.

Weight of yesterday's night: 102.1 Kg.
Weight of today's morning: 101.2 Kg.

Food of today:

Breakfast:
120g of apple. (93.72)
20g of walnuts. (144.5) Ouch!
45g of oats. (185.58)
1 whole egg. (70)
160g of avocado. (311.04)
*No oil used*

804 calories on the first meal, definitively not a good idea...

Second meal:
200g of chicken. (223)
80g of pasta. (282.16) (80g when uncooked)
*No oil used*

I was going to make a tomato & onion salad, but I didn't had tomato... I ended up chopping the onion and not knowing what to do with it...

Extra:
50g of oats. (206.2)

Summary of today:
Total calories: 1544.20
155.60g of Carbohydrates (40.30%), 75.94g of Protein (19.67%), 59.02g of Fat (34.40%) and 28.98g of Fiber (5.63%).

Two mistakes today. I wasted a lot of calories on fat (531.14), that limited my intake a bit. Second one was not to make three balanced meals, or to make a decent last meal. In the morning I don't have much troubles with food, but if my last meal is poor, I end up wanting food!
Keep in mind that due to my awful schedule and troubles sleeping, my "breakfast" is around 2 Pm , second meal around 7 - 8 Pm and last meal around 10 - 11 Pm. I can stay awake until 3 or even 5 Am.

So, on this case, I had my second meal at 7 Pm and the oats at around 10, Worst case scenario, I'm gonna have to endure 7 hours with just some oats...

I already had one temptation, was going to eat a 150 calorie sweet, I had it on my hand and was going to open the damn thing... Somehow I could throw it and walk away, but it was NOT easy... :willy_nilly:

On another note, I did some progress with the BMR calculator;
View attachment 21314

I'm gonna stick to the biggest deficit I can, but not below 1800 calories. Now all I have to do is to enter my weight for 1 month, compare it with the expected monthly weight loss, and make the necessary adjustments. I'm not taking into account exercise for now (Calculator is set to sedentary), so I'm hoping the actual weight loss is a bit higher.

This is only version 1 of the calculator, I have some things I want to add.
 

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Yay for throwing away the sweet! :hurray: If the wrist is really bugging you then try to put a wrist sweatband thing . Might help :D
My wrist is all better so no excuses !
 
Weight of this morning was 100.7 Kg. Really nice. I know it will go up, and it will take some time until I start seeing numbers on 100 or below, but at least I know I'm making progress.

@ Cloudy: I should get one of those, indeed, since my wrist doesn't seem to be improving. Thanks for stopping by! :)
 
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You will be seeing that 9 figure soon Athala if you continue resisting the temptations put in your way. You did very well to throw away the sweet. It would be hard having to depend on what others buy. I just don't buy anything I shouldn't eat, because I can. By resisting them you are setting yourself up to be able to resist even more, which is great. You are getting stronger mentally! Hopefully the purchases will become even healthier as they realise you are serious about getting healthy. I'm really looking forward to seeing you get under 100 Athala. I was so excited when I did! Cheers, Cate
PS I think it's sad that you think the world is a sick, sad place. I hope you change your mind about that.
 
Hello Cate,

I also look forward to going under 100 Kg. But I won't be celebrating until I get that measure 3 days on a row. When that happens, I'll know it is "official". :)

I did noticed a change, lately, I rarely get frustrated over food. Sometimes I allow myself to eat some things, but if I have to avoid them, I don't feel sad because of it.

Thanks for stopping by. Have a great weekend. :)
 
Friday, August 30, 2013.​

No exercise today. I get distracted fairly easily, which makes me delay my exercise session until I can't do it. I want to start working on that, and make my workouts a bit more consistent.

Weight of yesterday's night: 101.7
Weight of today's morning: 100.7

Food of today: Yesterday was the day on which my family usually restocks fruits/vegetables, but they didn't this time. There are very few left, and the ones that still remain are somewhat old, which makes it hard for me to eat them. Still, I'm happy with today's choices;

Breakfast:
40g of oats. (164.96)
20g of walnuts. (144.5)
85g of chicken. (94.75)

Lunch:
175g of potatoes. (281.92) (Calories are higher than usual because I took the stats from roasted potatoes. I was experimenting and cooked them on a pan, but with no oil. They didn't turn out so bad, but it could use improvement. I used roasted potatoes as reference because, if I remember correctly, potatoes stats change depending on the cooking time)
110g of red meat. (144.1)

Dinner:
130g of brown rice. (150.67) (100g when cooked)
2 whole eggs. (140)

Extra:
100g of red meat. (131)
80g of avocado. (155.52)
I could have made a nice sandwich here, but I don't have wheat bread, and I eat it too often when I have.

Summary of today:
Total calories: 1407.45
116.85g of Carbohydrates (33.21%), 98.36g of Protein (27.96%), 55.32g of Fat (35.37%) and 16.23g of Fiber (3.46%).

I have stopped cooking with oil. It does help with total calories and with total fat intake. Mine is still high because I eat things like walnuts and avocado, but it is great because my calories don't come from oil anymore. If cooked correctly, there is barely a difference on flavor (My opinion), so I can stick with this.

I didn't made progress with the calculator today, but I want to work on it tomorrow, and maybe I can start the new program on September 1.
 
Saturday, August 31, 2013.​

Exercise of Today: 28 minutes of Tae bo.

Weight of yesterday's night: 101.5
Weight of today's morning: 100.7

*When I start the new program, I'll weight myself only on the morning*

Food of today: I'm still without fresh fruits/vegetables, so options are somewhat limited;

Breakfast:
40g of oats. (164.96)
20g of walnuts. (144.5)
1 whole egg. (70)
1 egg white. (16.1)
170g of celery. (39.1)

Lunch:
215g of chicken. (239.75)
130g of brown rice. (150.67) (130g when cooked)

Dinner:
145g of chicken. (161.67)
81g of pasta. (285.68) (81g when uncooked)
1 tbs of light mayo. (28) :monster:

Extra:
2 slices of wheat bread. (146.4) (I know I said I wouldn't get anymore bread, but if I do that, I would be forcing myself not to eat it)
2 whole eggs. (140)

Summary of today:
Total calories: 1586.82
150.18g of Carbohydrates (38.86%), 122.12g of Protein (30.78%), 49.91g of Fat (28.31%) and 16.13g of Fiber (3.05%).

My wrist is not getting worse, but neither it is getting better. I'm gonna try Cloudy's suggestion.
I also made some progress with the calculator;
View attachment 21319
The numbers for future weeks are according to my projected weight loss (I.e: It calculates next week BMR and then reduces it by the current deficit). The changes of BMR between weeks are very small to create a noticeably difference, but I calculated it anyways. The important numbers (With the exception of the "Future BMR" table) are on purple.

Expected weight is:
September 7 - 100.16 Kg.
September 14 - 99.61 Kg.
September 21 - 99.07 Kg.
September 28 - 98.53 Kg.
 

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  • BMR, Caloric needs & Expected weight loss..jpg
    BMR, Caloric needs & Expected weight loss..jpg
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Sunday, September 1, 2013.​

Exercise of today 35 minutes of Tae bo + A quick cool-down and stretches.

Weight of today's morning: 101.2 Kg. :[

Food of today:

Breakfast:
143g of red meat. (187.33)
2 slices of wheat bread. (146.4)
28g of oats. (115.72)

Lunch:
150g of chicken. (167.52)
183g of potatoes. (170.37)
90g of pickled onions. (44.19)
1 tsp of marigold oil. (41.4)
1 tbs of light mayo. (28)

Extra:
51g of oats. (210.32)
12g of walnuts. (86.7)

Dinner: I made some pasta with home-made tomato sauce. I didn't eat all of the sauce because I was forced to share... :rolleyes:
80g of pasta. (210.32)
2 tomatoes. (56.6)
122g of red meat. (159.82)
1 tbs of olive oil. (86.7)

Summary of today:
Total calories: 1731.58
181.69g of Carbohydrates (41.97%), 124.83g of Protein (28.84%), 48.57g of Fat (25.25%), 22.79g of Fiber (3.95%).
 
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Monday, September 02, 2013.​

Exercise of today: 22 minutes of Tae bo. A bad performance compared to yesterday's. I'll try again tomorrow, and if my performance is still bad, I'll take a rest day.

Weight of today's morning: 100.5 Kg.

Food of today:

Breakfast:
8 grams of walnuts. (57.80)
131g of banana. (139)
47g of oats. (193.83)

Lunch:
150g of chicken. (167.25)
3 slices of wheat bread. (219.60)
90g of pickled onions. (44.19)

Dinner:
150g of chicken. (167.25)
1 tomato. (28)
1/2 carrot. (21.50)

Extra:
176g of red meat. (230.56)
78g of avocado. (151.63)

Summary of today:
Total calories: 1420.60
132.72g of Carbohydrates (37.37%), 121.12g of Protein (34.10%), 38.30g of Fat (24.26%) and 20.18g of Fiber (4.26%).
I purposely limited my carbohydrate intake to my first two meals. Not very happy with it, since I could have used some carbs to enhance third meal.
 
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