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Post by fit4him on Dec 15, 2006 21:35:09 GMT -5
Ok, I've never done this before so bear with me.....Today was a good day eating wise (except for the 3 cookies that I had with my coffee this afternoon.) As far as the workout goes, I tried to make it but the gym closed early which was very strange, hopefully I'll find out what happened tomorrow. Well, here's my diet for today:
Breakfast: banana kashi go lean crunch w/soymilk and blueberries
Snack: 2% reduced fat cheese cubes Wheat thins and hummus
Lunch: Chicken breast Sweet potato
Snack: 3 cookies coffee
Dinner: baked potato chips chicken salad sandwich yogurt
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Post by fit4him on Dec 16, 2006 14:53:46 GMT -5
Well, the gym closed early for their christmas party. The had a sign up in the locker room (which i never saw b/c I wasn't there all week.) But I made it this morning, which was good. Had a good lifting workout, going to try to make it to the workout room @ my apartment in a bit (once my lunch settles) to do some cardio. I was STARVING once I was done with my lifting routine so I came home for some lunch. Here's what I've ate so far: Breakfast: banana Kashi Go Lean Crunch (love this stuff!) w/soymilk and blueberries (I know, my breakfast is pretty boring and standard) Lunch: Homemade chili w/light sour cream and r/f cheese on top. Yum! That's all I got so far, more to come!
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Post by fit4him on Dec 16, 2006 23:44:18 GMT -5
Ok, so I never made it for cardio today Seems like it's becoming harder to get back into the swing of things w/cardio than it is lifting....But here's what I had to eat the rest of the day: Dinner: Turkey burger w/2% rf swiss cheese and 2 slices of turkey bacon (no bread) Small salad w/rf honey dijon dressing Snack: Snack mix made w/mixed nuts, raisins, and kashi go lean crunch That's it for today! More to come tomorrow Oh and I lost 2 pounds...don't ask me how I did it, but I'm grateful..Thank you God!
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Post by TaQuilla on Dec 17, 2006 10:51:38 GMT -5
Way to go, on losing 2 pounds !! You must have been eating well last week to lose the weight w/o even working out. I actually lost like 2-3 lbs too, although I wasn't trying to. I'm actually at maintenance level eating right now, but I did up my cardio a bit (trying to get rid of the midsection extra flab) so that may have been it. But good job, all the same. Should we say you're coming out of that plateau? By the way, your eating looks pretty good, or are you just trying to impress us? ;D
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Post by fit4him on Dec 18, 2006 13:15:58 GMT -5
Trust me, It is rare for me to do this well eating wise on a weekend. I'm usually running around w/friends and eating out a whole lot. But, this weekend was rare and I actually didn't eat out once (which saved me some $$.) Didn't make it to work out yesterday either b/c I was helping a friend get her house together. She moved back into her house after serving in Iraq for the past year. But here's what I had to eat yesterday:
Breakfast: banana Sara Lee heart healthy cinn raisin bagel w/natural peanut butter
Snack: Slim fast high protein bar (have to have something in the middle of church, i get soooo hungry!)
Lunch: Soy Crisps 1/2 tuna fish sandwich yogurt
Snack: more soy crisps handful of nuts
Dinner: chicken breast white rice ( =(, wasn't by choice, trust me!) w/ broccoli
Snack: chex mix (wasn't the greatest choice, i know, but the best thing i could find @ the gas station that was semi-healthy)
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Post by fit4him on Dec 18, 2006 23:32:15 GMT -5
Ok, so I made it to the gym for a full workout tonight and it felt great! I did chest/tri's/bi's and 45 minutes of cardio. And to eccentuate (sp?) the importance of weight training, I must say that I LOVE lifting weights! It is a total stress reliever for me, all my worries and cares leave my head as soon as I pick up that first dumbell...It's just me and the weights (and my radio) lol And when I leave the weight room, I feel like I'm stronger and can conquer anything..It's just awesome...Ok, I'm off my soapbox now I did well with my eating today as well, here goes the menu: Breakfast: banana 1/2 sara lee heart healthy bagel w/natural peanut butter 1 and 1/2 cups of coffee w/silk creamer and splenda Snack: 7 2% rf cheese cubes rf wheat thins and hummus Lunch: More homemade chili w/rf sour cream and rf cheese on top 10 multi grain saltines Snack: Apple w/natural peanut butter Dinner: the rest of my tuna sandwich from yesterday soy crisps yogurt pw snack: slim fast high protein bar That's all for today, more to come tomorrow!
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Post by TaQuilla on Dec 19, 2006 9:55:12 GMT -5
Wow, your food intake is looking really good. You're doing a good job of combining complex carbs, and lean protein at each meal. This is so key. And you got a good workout in!
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Post by fit4him on Dec 19, 2006 23:32:14 GMT -5
Ok, here goes today...I made to the gym, again! Yeah! It feels good to be "back on the wagon" as far as working out goes. I had so much more energy today than I did all last week (thanks to the great workout I had last night.) I just went in for some cardio tonight (these are the times that I have to draaaaaag myself there b/c I don't really enjoy cardio so much) However, my gym did get a new machine that is really cool...It's called a technogym and it makes your feet make a motion kind of like you're roller skating...I did it tonight for 10 minutes and I could really feel it working my inner thighs...maybe it'll help get rid of my "thunder thighs" I hope so! Running was helping alot awhile back on that part but I had to stop b/c it was really bothering my right hip which sucks b/c I loved it so much and It's so good for you! Not so much for your joints though...But, anyway, I'll quit rambling. My workout today: 10 minutes on the technogym 20 minutes on the eliptical (12 minutes were HIIT...still getting used to this kind of cardio....liking it tho Breakfast: banana kashi go lean crunch w/soymilk and blueberries Snack: 7 2% rf cheese cubes rf wheat thins and hummus Lunch: turkey burger w/rf swiss cheese and one slice turkey bacon (dipped it in light miracle whip and ketchup together) 1 cup of veggies yogurt Snack: handful (about one serving) trail mix Dinner: chicken breast (about 4 oz) cooked in evoo (1/2 tbls) half of a very large sweet potato w/a little butter and splenda brown sugar blend pw snack: slim fast high protein bar
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Post by fit4him on Dec 20, 2006 15:55:44 GMT -5
Well, here's my macro's for yest:
Total calories: 1790 Fat: 51 cals from fat: 458 Sat fat: 13 cals: 113 Polyunsaturated fat: 7 cals: 64 Monounsaturated fat: 8 cals: 71 Carbs: 200 cals: 684 Fiber: 30 Protein: 139 cals: 557
TaQuilla, do you think i'm eating enough calories? I'm concerned that number is a little low.....I could be wrong but the oxygen site says that I need 2580 for my body weight but that seems high.
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Post by fit4him on Dec 20, 2006 15:58:12 GMT -5
Here's what I've had so far today: Breakfast: banana kashi go lean crunch w/soymilk and blueberries Snack: 2% rf cheese cubes rf wheat thins and hummus Lunch: the rest of my chicken breast and sweet potato from dinner last night (they were both pretty big so I split them up ) 8 oz yogurt That's it so far!
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Post by TaQuilla on Dec 20, 2006 20:30:57 GMT -5
Well, here's my macro's for yest: Total calories: 1790 Fat: 51 cals from fat: 458 Sat fat: 13 cals: 113 Polyunsaturated fat: 7 cals: 64 Monounsaturated fat: 8 cals: 71 Carbs: 200 cals: 684 Fiber: 30 Protein: 139 cals: 557 TaQuilla, do you think i'm eating enough calories? I'm concerned that number is a little low.....I could be wrong but the oxygen site says that I need 2580 for my body weight but that seems high. Is that for weight loss or maintenance? If you see mine you see that I average 2100-2200 calories and that is maintenance calories for me. Of course, since our weight and height are different, your calories are different. With your height and weight, and being at a moderate activity level, that # is correct as far as maintenance. Take this into consideration, and know that one pound of body weight is equivalent to 3500 calories. So in order to lose one pound of weight, we need to create a calorie-deficit of 3500 calories. We can do this by increasing our calorie expenditure, by reducing our calorie intake, or (best) by a combination of both. Example Suppose you need 2000 calories a day, in order to maintain your present weight. *To lose one pound a week, you need to cut your daily calorie intake to 1500 calories. Over 7 days, this adds up to 3500 calories. *The same result can be achieved by increasing your exercise by 200 calories/day, and reducing your calorie-intake by 300 calories/day. *That said, a combination of calorie-reduction and increased exercise makes weight loss easier to sustain. Also, your fiber intake looks great. You probably should try to increase your protein intake though, and with increased calories, your carb requirements will increase as well. The reason for the extra protein is that since you're lifting weights, you want to build muscle because muscle burns fat more than just exercise alone. If you are not taking in enough protein, then your body will use all of that muscle that you're building for energy purposes, and you don't want that. This is why your carb intake must increase with the calorie increase, so that your body has enough energy. Hope that helps.
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Post by fit4him on Dec 20, 2006 23:46:16 GMT -5
Ok, here's the rest of my day: Snack: medium apple w/natural peanut butter Dinner: tuna salad sandwich on whole wheat bread w/a slice of america 2% rf cheese various snacks @ a christmas party (some chex mix, fresh fruit, salsa and veggie chips, and chocolate covered raisins) Tried to do as well as I could with that, which is why I ate the sandwich b4 I got there so I wouldn't be starving and want to pig out on junk food. PW snack: slim-fast high protein bar Workout: made it to the gym for the 3rd day in a row! Did 15 minutes on the new technogym (which i love! could possibly become my new eliptical) and 20 minutes on the big stairclimber (the one w/the real revolving stairs) and a 5 minute cool-down walk on the treadmill...That's it for today
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Post by fit4him on Dec 23, 2006 0:09:44 GMT -5
Sorry I haven't posted in a couple of days, but here's how yesterday went:
Workout: Lifted, no cardio Back/Shoulders
Breakfast: banana cinn raisin bagel w/natural peanut butter
Snack: 2% rf cheese cubes rf wheat thins and hummus
Lunch: Mixed greens salad w/veggies and rf ranch dressing Lean Cuisine brick oven style pizza (I know these are evil and processed but I let myself have a "break" about the end of the week and take one to work instead of having to cook something) yogurt
Snack: apple w/natural peanut butter
Dinner: tuna sandwich on ww bread w/a slice of 2% rf american cheese soy crisps more yogurt (this time it was all natural non fat plain yogurt w/blueberries and a little splenda)
pw snack: cottage cheese w/1 tbls of ff/sf chocolate pudding mix and 1 tbls natty pb (this was ok....the first few bites were good but I think I have to get past the whole knowing it's cottage cheese issue) 1/2 cup homemade chex mix
Here's the stats, I went a little overboard with the calories, it looks like:
Total cals: 2588 Total Fat: 100; 900 cals from fat Sat Fat: 24; 220 cals Poly fat: 8; 69 cals Mono fat: 5; 42 cals Carbs: 297 (high) 1034 cals Fiber: 38 Protein: 147; 587 cals (getting better...need to replace some of those carbs w/protein)
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Post by fit4him on Dec 23, 2006 0:16:19 GMT -5
And, here's today: Workout: Legs, no cardio (Legs always kick my butt) Breakfast: banana 1/2 cinn raisin bagel w/natural peanut butter Snack: trail mix Lunch: turkey burger w/rf swiss cheese, one slice turkey bacon, and rf ranch dressing 1 cup veggies yogurt no afternoon snack, work was insane today so I had a really late lunch Dinner: Baked potato chips chicken salad sandwich pre-workout snack: Powerbar naturals protein bar post-workout snack: 1 cup plain nonfat yogurt w/mixed fruit and splenda (I like this, it's just a little bit more work that I'm used to) Stats to come tomorrow
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Post by fit4him on Dec 23, 2006 13:22:53 GMT -5
Here's my stats from yesterday. A little better calorie wise, still need more protein and less carbs:
Total Calories: 2023 Fat: 70 gms Cals: 631 Sat fat: 13 gms Cals: 120 Polyunsaturated fat: 15 Cals: 135 Monounsaturated fat: 16 Cals: 144 Carbs: 229 Cals: 815 Fiber: 26 gms Protein: 117 gms Cals: 468
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