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Post by moniqueh on Dec 20, 2006 15:28:47 GMT -5
Yesterday. Morning 1/2 hold wheat bagel with a peace of smoke Turkey 2 hours later 1 popcorn rice cake with a tsp of peanut butter Lunch Protein Shake 2hours later 1 Cinnamon Toast rice cake 2 TS of Tuna w/ apple mix in it. A large Egg Nog Lita from Barns and Noble Dinner Turkey Cranberry on Marble lay Bread ( this was from Barns and Noble).
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Post by moniqueh on Dec 21, 2006 23:29:10 GMT -5
Yesterday Morning Protein Shake 2 hour later apple with tsp of peanut butter Lunch whole wheat toast sandwich ( Green pepper, Tomatoes, cheese, and Turkey) mix fruit cup 2 hours later cup of egg nog popcorn rice cake with tsp of light cream cheese Dinner Sonic Burger and fries
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Post by moniqueh on Dec 21, 2006 23:34:33 GMT -5
Morning Protein shake 2Hr 2 popcorn rice cake one plain the other with peanut butter Lunch 1 cup Broc grill chicken breast 1 fruit cup 2Hr 1/2 Stawberries, Hold Bananas Dinner Veg Pizza 2 slices
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Post by TaQuilla on Dec 24, 2006 9:02:00 GMT -5
Yesterday. Morning 1/2 hold wheat bagel with a peace of smoke Turkey 2 hours later 1 popcorn rice cake with a tsp of peanut butter Lunch Protein Shake 2hours later 1 Cinnamon Toast rice cake 2 TS of Tuna w/ apple mix in it. A large Egg Nog Lita from Barns and Noble Dinner Turkey Cranberry on Marble lay Bread ( this was from Barns and Noble). Good job spacing your meals apart, and trying to combine good carbs and protein at each meal. Lattes are actually an OK source of protein, just have them in moderation, because they don't give you much else (other than tons of refined sugar=not good carbs). Just make sure to always order your latte with skim milk, and no whip cream (preferably a smaller size too, sip slowly . This will allow you to still enjoy your treat, but without the unnecessary extra fat and meaningless calories. The key here is to make every calorie count. Now speaking of calories, this may come as a surprise to you, but you're not eating nearly enough! You must be starving by the time your meal times come! On this particular day, you only had (including a whole milk, full-fat latte) about 1500 calories. Your maintenance level calories are 2529, so for weight loss you should not be going below 2000-2200 calories or else you risk your workouts being in vain, and you also risk becoming so hungry that you binge and pig out on unhealthy stuff at the end of the day because you're so hungry all day. I'll give some suggestions in a different post.
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Post by TaQuilla on Dec 24, 2006 9:10:12 GMT -5
Yesterday Morning Protein Shake 2 hour later apple with tsp of peanut butter Lunch whole wheat toast sandwich ( Green pepper, Tomatoes, cheese, and Turkey) mix fruit cup 2 hours later cup of egg nog popcorn rice cake with tsp of light cream cheese Dinner Sonic Burger and fries Now, on this day, your calories were where they should be. Unfortunately, the majority of those were fat calories (hint: eggnog, sonic burger and fries), but we'll chop that up to being your cheat meal, since you got back on track the next day.
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Post by TaQuilla on Dec 24, 2006 9:33:24 GMT -5
Morning Protein shake 2Hr 2 popcorn rice cake one plain the other with peanut butter Lunch 1 cup Broc grill chicken breast 1 fruit cup 2Hr 1/2 Stawberries, Hold Bananas Dinner Veg Pizza 2 slices Now this day looks great! You just needed to eat more times. Your calories here are only like 1300, that's 700-900 calories under what you should be taking in now. So now that you're used to eating more times per day, it's time to up what you're eating at each meal. OK, so here's what I'm seeing/suggesting: ~I don't see your multi-vitamin, are you taking one? ~I also don't see any water intake happening, how much are you getting? ~Can you also log the times that your are eating around your workouts? Pre and post-workout meals are very important, as well as what is eaten can be crucial to success. ~combine complex carbs, and protein at each meal, (i.e. fruit, ww toast w/your morning protein shake; fruit and yogurt/cottage cheese; cheese and 5-7 ww crackers; 10 ww crackers & 10 baby carrots, 4T raisins &2T peanuts, etc.) Your meals have been logged on you Slim-fast nutrition tracker, so you can look there to see where your actual calories are. I will be able to tell you more advice once you tell me where your workout fits in to the eating equation. Because you should be eating certain things before/after each workouts for optimal results.
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Post by moniqueh on Dec 28, 2006 1:34:51 GMT -5
Ladies,
Glaze Ham Broc Rices Potatoes Salad Rolls Home made Sweet Potato Pie Lemon Ice Box Pie. Mac and Cheese
I can not tell you how bad I was just, know I ate myself sick. I am still a little sick, and I know it because when you change your eating habits, body start's to change. Something inside of you begans to say and I quote. " Girl are you crazy, don't eat that stuff, okay your not going to like to out come". And I can tell you the out come was not good.
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Post by moniqueh on Dec 28, 2006 1:58:52 GMT -5
It funny how I ate bad, and made sure I had at least 8 glasses of water each day. I did not workout Saturday, Sunday or Monday. Today Did not get out of bed until 11:30am 2 slices of Glaze Ham 1 1/2 cup of Bro Rice 1/2 cup of Potato Salad 2 Cups of water Took my V-pill 2 hour later 1 slice of sweet P Pie 1 cup of milk Lunch Ham and Cheese sandwic 1 cup of water 1 hour later 1 cup of grape juice 2 hand full of peanuts 2 cups of water 3 hour late Bro, Tomat, Garlic, Onion, Soup 5 Bisquit crackers 2 cups of water Fruit cup An hour later 2 cups of water Right now I am drinking another cup of water.
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Post by TaQuilla on Dec 28, 2006 8:27:58 GMT -5
Good job with all that water! Seems like you have a good system in place for making sure your water intake does not suffer. You also did well in getting back on track with meals that are properly spaced. Those meals just need to be a bit lower in calories, especially if you're trying to bounce back from a heavy eating, non-active weekend. It's always hard getting back on track after a few days of inactivity, but remember, it's a lifestyle, not a quick fix. That's why you have to plan for "treats" so that you don't just go overboard and eat everything in sight, just because you miss it. Plan to include the things that you love in your weekly eating, don't completely deny yourself of anything, unless you know that its killing you (like cigarettes, etc) but even then, only if you're ready, or else you'll just fall back into your old ways. Check out your slim-fast nutrition tracker for yesterday's meal (click on 12/27 on the calendar at the bottom of nutrition tracker page) and look at your target vs actual calories, fat, sodium, etc, and see what needs improvement. Make sure you're getting in as much movement/exercise as possible this week to offset those extra cals, so you don't slide too far backwards, start to feel bad, and eat more (don't ask how I know that it happens like that, just take my word for it ) But at least you're honest, accountability is what keeps us going, knowing that we have to tell someone about our good or bad eating. But as long as you get back in there, it will only be a minor setback. Oh, you said that you didn't work out sat., sun., or mon., how about tues & wed.?
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Post by moniqueh on Dec 30, 2006 0:26:19 GMT -5
Yes on Tuesday, Wed, Thursday and today I work out of 1 hour. Today Protein Shake w/1 cup milk add into the shake Muti-V 1 1/2 later fruit cup and 2 cup of water 2 hours later Tsp Peanut butter on rice cake 1Cup of water 1 1/2 later Tuna w/ light mayo on one side of the whole wheat bread 2cup of water 2 hours later Turkey sandwich on white bread w/ fries ( we ate a Red Robin) 1 1/2 glass of coke
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Post by TaQuilla on Dec 31, 2006 10:40:03 GMT -5
Wow! You ate at Red Robin, and didn't have one of those fat burgers? Now that's will power! My family loves that place, but it does not love our waistlines, or heart, so we eat there like 2-3 times per year, tops. It is just too hard for me to resist the five alarm turkey burger, and bottomless basket of fries (which I'm sure you didn't get any refills on, right?) . Nice job getting back on track. How are you feeling throughout the day, are you constantly hungry? I'm worried that you may not be eating enough during the day, and then too much as the night progresses. Right now, your calories are still fine, so it has an equaling out effect. But just looking at your meals early, it doesn't seem like enough to fill you up. Maybe have a glass of low fat milk w/your snacks that don't have any protein like the fruit cup. Or have a piece of whole wheat toast or something with your shake in the morning to give your body the enegy that it needs from the carbs. And then go a little bit lighter w/your later meals when your body is less active. Just let me know how you're feeling, appetite wise.
P.S. To get a better idea of what I'm talking about, take a good look at "fit4him" journal, she takes in about the same # of calories that you should, and she originally weighed more than you did at the start, and she's lost almost 70 lbs already. So keep a close eye on her journal, to understand how your meals and workouts should look.
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Post by moniqueh on Feb 20, 2007 13:55:53 GMT -5
I take in a total of 2700 calories per day. I workout every day. Monday- Cardio, and Yoga Tuesday Weights first then 60 min of Cardio Wenesday- Cardio 45 min thing upper bodie weights Thursday- Lower body weights Jump rob for 10 mins, Ball abs work, 30 working with the rubber bands. Friday- Hip Hop Dance Saturday night Cardo light Sunday Cardio and light weights. Every week things change this is just my schedule for this week.
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Post by moniqueh on Jun 8, 2007 11:07:24 GMT -5
Hello Ladies, Things has change for me in last few months. I would like to take a few minutes to talk to about this changes. My name is Monique an I am over weight. Dec. 2006 I was 250 pounds, at that time I know it was time to do something about my weight. As we all know saying we need to do something about it and putting things into action is to diffrent thing. Every year I told myself the same thing. " This year I going to get back to the size I was before I had children". Each year I would gain at last 10 pounds or more. I always felt in my heart that God did not what me to be over weigth. Jan. 2007 came around I started taking pills to curve me eatting, working out everyday, weight watcher program, drinking slim fast, you name it I try it. Take in mind that was some of the same things I would do every year that did not work for me. Yes I did lose some weigth, but I found myself having problems keeping the weight off. At the gym I attend I always would talke with the trainers, one trainer came up to me and told me I need to change the way I think about my weight. She told me to pray for direction, learn to love you body as is, so that you can be greatful when you lose 1 pound, Ask God for help as you are working out, when you are about to eat, and most of all if you lose 5 pounds in March do not lose any weight in April. This may sound crazy but I can tell you it works. See everyone will tell you to lose a pound a week, but now one will tell you how to keep the weight off. Doing the lose weight a month then mantian the weight lose will help you with keep the weight off. I am now a size 16 top and 18 bottoms. 225pound. Yes this is a slow process and it going to take longer. Just know we are in this together and if you have any question just let me know.
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