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Post by TaQuilla on Dec 23, 2006 6:32:37 GMT -5
I moved this so that you can have your own journal (it was accidentally placed in Monique's journal) Original post from Yolanda:
Sorry this is for the last two days.
Weds..
Breakfast: Raisin Bran cereal w/low fat milk and extra raisins.
Snack: 1/2 grapefruit (ruby red)
Lunch: Homemade Apple Tuna salad w/r.f. mayo on a bed of spinach and a multigrain rice cake.
Snack: cup of large (seeded) red grapes.
Dinner: Chicken & veg. stir fry.
Thurs. Not too good was out most of the day
Breakfast:
Kashi go-lean oatmeal w/raisins.
Snack: Glass of Tomato Juice
Lunch: Turkey sausage sandwich on whole wheat bun with reduced fat mayo (1/2 tsp.)
Snack: none
Dinner: late Turkey southwestern cobb salad from (Old Chicago) resturant.
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Post by TaQuilla on Dec 24, 2006 10:18:11 GMT -5
OK, wow, you've done great with spacing your meals out and eating more times per day. But I gotta tell you, you need to eat much more (clean choices of course) throughout the day. Your maintenance calories are 1968, so for weight loss you should be around 1500-1700 in order for your workouts to not be in vain. You need every bit of lean muscle mass that you're building, and you don't wanna risk losing it due to under eating. Your calorie intake for Wed. was about 1000 calories, and for Thurs. only around 800! Your body needs so much more to perform at its maximum capacity. Now that you've been eating more, your metabolism is ready and waiting to work, you just gotta give it something to do, other than use up your muscles. So it's time to start moving into the next phase of your new lifestyle.
We need to get those calories up, but every calorie needs to provide a certain function. You could easily eat 2 muffins from starbucks and get those calories up, but they wouldn't serve any function, and would still leave your body devoid of crucial nutrients. So taking a look at what you're eating, I'm thinking:
~to your fruit for snacks, add nonfat yogurt, cottage cheese, protein shake, or hard cheese and crackers (maybe like 4-6 crackers w/cheese) ~add some fruit & veggies to your lunches (i.e sandwich, 1 cup broc,& 1 banana) ~try to make sure each meal has complex carbs, protein, and fruit/veggies (protein = chicken, fish, veggies, egg whites, nonfat yogurt, cottage cheese, milk) (complex carb = whole wheat bread, brown rice, oatmeal, black beans, whole grains)
Also can you log what time you are eating before and after your workout? The right amounts of protein/carbs should be eaten 30-60 minutes before and after workouts.
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Post by yolandadcurry on Jan 5, 2007 10:11:37 GMT -5
Ok. I'm gonna try to get this in before I lose computor time. It's hard in my home to get time on the computor. (Hubby works from home alot and 3 Jr. high homeschoolers) I'm gonna start getting up even 30 min. earlier to get time to log my journal so it will probably always be 1 day behind. Here goes.....
Thursday's journal:
Breakfast Kelloggs complete wheat bran cereal (dry) mini fat free yogart multigrian rice cake w/skippy natural peanut butter and tsp. 100% fruit jelly. water
Snack 7 mini carrot sticks 7 sliced cucumbers w/light ranch water
Lunch cranberry-vanilla crunch cereal w/1% milk Kellogg's protein water water
snack 1/2 grapefruit (cheaters handful of raisinets)
Dinner homemade red kidney beans w/smoked turkey necks over rice. water
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Post by TaQuilla on Jan 5, 2007 15:59:28 GMT -5
Wow. Your eating looks great! Good to see you eating more times a day. Big improvement from when you first started. Have you read (and re-read ) your "Clean Eating" issue? It should have given you quite a bit of help w/learning how, and when to eat. The "Weight Loss" issue came out this month, I haven't seen it yet, but I'm sure it's packed full of useful info for any one who's got weight to lose. It should be at your local bookstore, you might wanna take a peek at it if you get a chance. It should give you some good tips and motivation. I might take a look at it myself soon (before they sell out), at Barnes and Noble/Borders. Although I've lost my extra weight already, I like to stay abreast of info about getting and staying healthy and in shape. It motivates me to keep the weight off.
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Post by yolandadcurry on Jan 6, 2007 1:19:28 GMT -5
Ok here's todays journal ( not all that good, but not too bad considering I was running all day w/hubby).
Breakfast Kelloggs Complete Wheat Bran Cereal no milk ( I eat a mini box on the way to the office in the car. Have you seen the vitamins that are in that cereal)? Yogart (mini size, 99% fat free) water
snack multigrain rice cake slice cucumber & tomato water
Lunch 1/2 egg/turkey omelett made with (egg substitute) - Village Inn Resturant multigrain pancakes (2 small) w/ maple syryp cup of coffee w/half & half creamer 2 packs of sugar water
Snack----none
Dinner other 1/2 of egg/turkey omelett from lunch water
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Post by yolandadcurry on Jan 11, 2007 0:56:35 GMT -5
not that great today in eating. I haven't been to the store lately but I should be going tonight. Anyway here goes.
water as soon as I got up
30 min. later...cardio dance video (Donna Richardson)
Breakfast: Go Lean Kushi - oatmeal protien shake
snack: cucumber slices multigrain rice cake (1) water
Lunch: hot dog on wheat bread (1 slice) potato stick (grilled w/o any oil) water
snack: orange
dinner: Turkey Burger on whole wheat bun with no fat cheese and low fat mayo. baked french fries with tsp. ketchup. 1/2 cup of pepsi water
I did start at the YMCA gym yesterday and worked out on chest, abs and some cardio.
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Post by fit4him on Jan 11, 2007 11:32:32 GMT -5
Congrats on joining the Y! I LOVE lifting weights! Have I mentioned that already?? hehehe...I have chest tonight Just thought I would share....
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Post by TaQuilla on Jan 11, 2007 11:42:16 GMT -5
Your eating looked ok to me. What is a potato stick? How much time do you get to spend at the YMCA? I know you were asking about how you should spend that time. I know AJ's PE class is an hour. If you get that much time, then you can get in a full body workout (30 min), and cardio, 3 days a week. Or a full body circuit workout, that will get your heart pumping as much as cardio, and then cardio on your days at home. Or if you want to split up body parts, then do Mon. Chest and Triceps, Wed. Back and Biceps, and Fri. Legs, shoulders, and abs (or do them on whatever days you want, but those body parts respond well being worked together). I only put abs once per week because abs are made in kitchen, if you're eating clean, and getting in good cardio, your abs will show 100% more than if you did 500 crunches/day and didn't eat and exercise right. So just focus on your food and regular workouts, and throw in abs once a week if you have time, but don't stress over it. The ab exercises just help build the muscle, but that muscle won't show until the fat surrounding it goes. Fit in cardio at the end of the workouts when you can (you may not feel like doing any cardio on leg day, though). And then get in whatever cardio you can on your days at home.
Too get in more cardio in less time (like the days where you may only have 10-15 minutes left after your weights workout) do intervals on the treadmill/elliptical/bike/cardio machine. Basic intervals are: warm up (2 minutes if you only have 15, 5 minutes if you have 30 minutes or more) at a slow pace (2-3 RPM's), and then get your heart rate up to about 7-8 RPM for 1 minute, and then around 5-6 RPM for 2 minutes, do this on and off (1 min fast, 2 min slower) for as much time as you have, giving your self 2-5 minutes to cool down at the end. As this becomes easier start doing a 1:1 ratio (1 min fast, 1 slower), and then eventually try to challenge yourself with what you will see Dori and I refer to as HIIT (High Intensity Interval Training). During this type of cardio, it will last a very short time, because your intensity will be at its max potential. Warm up about 2-3 minutes, and then begin intervals of 15-20 seconds of a RPM of 9-10 (meaning as fast as you can possibly go for 15 seconds), and then bring your heart rate all the way down to about 2 RPM's for the remainder of that minute, (this is probably more easily accomplished on the elliptical, but if you chose the treadmill, then you will probably have to jump your feet to the sides during your rest period because its hard to stop the tread mill in enough time). You will only be able to do this for about 10-20 minutes MAX, including your warmup and cool down (2-3 minutes). If you can go for longer, then you were not working hard enough. The upside to this is that you burn tons of calories doing this in much less time than doing 30-45 minutes of steady state cardio, and this type of cardio only needs to be done twice a week for great results. The downside, it kicks your butt. You will find that you will develop a love hate relationship with HIIT. Hope that helps! Keep us posted!
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Post by yolandadcurry on Jan 11, 2007 12:15:52 GMT -5
OK great I will try these suggestions and see which works for me. I will get at least 1 hour every time I go so that gives me enough time for a full body workout. I'm glad you said that about abs, because I don't do much on the abs except my exercise ball and that's good enough. Your are very much right when you say that abs are made in the kitchen. So the kitchen is where you get rid of them. I know that although my weight loss has slowed down the inches are still going away from my mid-section, and I feel great. The same way I feel myself growing spare tires around my waist when I eat bad, I can definetly see them go as I eat healthier. I need a spare tire for my car and not for my body, if you know what I mean. Thanks for all the help. I do get a good workout with my videos daily. My hubby is now a (0-trans fat) shopper. He is losing a little also and is not really trying. But he does eat better when he can.
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Post by yolandadcurry on Jan 18, 2007 12:11:45 GMT -5
Ok, I know it's been a while since I logged in my journal. It's been pretty good so far but I have been so busy and a little under the wheather do to our sudden change in tempature in AZ. But I have been working out at the gym and at home. The Lord has bless my hubby and I with our own business "Praise God" and we started the 1st week of this month. It has kept us very busy but worth every minute of the time. I will be logging bits and pieces when ever I get a chance.
Here's a little update on my weightloss situation. I have only lost 1 more lb since the last time I posted my weight but I do have a s mile on my face because I have definetly lost inches. How many I'm not too sure because I didn't do measurements before starting. I do know that I was wearing size 12 and somethings had to be 13/14 or all elastic waistbands to be comfortable. I have actually gotten into my 9/10 clothes that I purchased over a year ago and refused to get rid of them in hopes that I would be wearing them one day. I still have a way to go before my target weight though. My focus is to continue getting this temple in good condition and would love for my arms to stop waiving at people if you know what I mean.....LOL. any way I better start my journal because my computor time is almost up.
Still early out here in the West Coast but so far.......
Water ( as soon as I got out of bed)
Protein shake (reeses cup......yum yum yum)
30 minute workout (weight training..arms, legs)
I'll try to report later tonight.
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Post by yolandadcurry on Feb 2, 2007 17:31:01 GMT -5
heres my journal...so far
breakfast
oatmeal and handful of wheat chex water
snack bowl of cantalope and grapes water
lunch
homemade turkey chilli w/ black beans and kidney beans 5 crackers water
workout - 30 min. sweating in the spirit (Donna Richardson christian w/o video)
thats it for now I'll try to log later tonight.
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