kombucha 30
banana and coffee 170
8:30am/9am Wrap 60, avocado 160, egg 80 300, 2 smores girl scout cookies 150...strong craving for sugar...maybe this is just OK! not trying to do any heavy dieting here...trying to be moderate..
LUNCH: salad greens/meat/small amount grains/starch - moderation :) need to work on moderation. something called a poke bowl..very good. sushi grade tuna in it..400 and an apple 100.
i need to keep lunch at lower cals again..so it doesn't ruin calories for the rest of the day...
I would prefer not to diet under 2000 per day...i am hoping that by adding in jogging / walking 2x per week, the weight will come off. I am soooo not ready or wanting a full fledged diet...or a big change. Like Graindart, i have a month goal too - to see where i'm at in one month, see if by adding 2x a week of cardio that i start to lose weight...i'll know easily in the morning...see if the scale overall changes a bit from the 112-114 range to 110-112 range!
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afternoon Snack: coffee and 1 cookie! 100
1250 :)
i need to work on the next portion of the day - what happens after work needs work:
snack 2: granola bar type thing 200 ?
Dinner: Dunkin donuts egg and cheese on an english muffin with ketchup or light ice cream :)
1850, tops, excellent..if i stick to eating less, i can do it!...
6day: 2060 - excellent..
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I do attribute part of my weight gain this year to changes in my job, schedule, sleep and activity. I'm now getting up over close to 1.5-2hrs earlier than i used to a few months ago. I am changing my eating plan to work with my new schedule by trying to wait to have my breakfast sandwich till 9am at work, not around 7am when i first get in. When i first get in, i'll stick with a nice sized cup of coffee with milk and a banana or other simple carb. This way, it's like a full breakfast but broken into two separate meals and times to eat which should curb my hunger and also allow me to eat often still...when i eat everything all together, i'm still hungry 2 hours later, so, i might as well eat a little bit and then eat the other stuff at 9am...rather than eat it all and then eat MORE and other things at 9...it's simply turned into wayyy too much eating and calories. and it's tiring me out and slowing me down. i need to make these changes.
as well, for lunch, i am going to go back to veggies and protein, and allow myself a carb snack in the afternoon - for now. like an apple, etc..trying for fruit approach would be best.
Now, for gym and exercise, i'll put my clothes in my car for all weekdays and NOT have to stop back home anymore...i'm going to make this change and it will solve many issues...going up to my apt before exercise isn't working out well at all..and hasn't since end of December when i started doing it bc i now take public transportation so i have to get my car no matter what - but it doesn't mean i have to stop home for full blown meal!
Before the gym or exercise, i'll probably opt for a sweet snack like cookies/bars, etc. carbs.
Progress as of today: 1 lbs lost so far, only 5 lbs to go!
kombucha 30
Breakfast: coffee 50, wrap 60 with avocado 160 and salami 100, banana 120:
Snack: part of a scone, from coworker 150 small piece. and some clementine.
Lunch: chinese sidewalk noodles large serving 500, small amount calamari 100, roasted cauliflower 150, salad 50-100, coffee 50: 900
Snack/ dinner TBD - i think the rest of the whipped cream 120, strawberries 50, tofu 150, avocado 150, wrap 60: 500, good...eating a lot of fat has been good, but really, i'm gaining weight...i know i need to dial it down...but it's been really enjoyable lately eating most anything and everything i want!...and some ice cream: 170. total: 700.
2300 today.
2150 5day...
i'm in a rut and only i can get myself out of it! :)
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Plan is to do a little jogging tonight when i get home, right around my community (not at a park or anywhere but locally right outside my apt..). at the college track - i will drive there. - and only do ONE MILE...walk half and jog half.
not in exercise mood.
Progress as of today: 4 lbs lost so far, only 3 lbs to go!
i have now to go back to work on my portion control.
i have NO desire to skip carbs or have any real restriction - but i'm going back to mostly veggies at lunch with just a little meat and grains...and watching the size of all portions once again...and trying to not eat a big breakfast right away when i get to work anymore:
first a banana and coffee...and i plan to try to wait until 9am for my wrap with egg/avocado...trying to space out my meals...not eat the whole meal at once because i'm up so early...i realize i'm getting hungry more often...and if i can space everything out, i can continue to eat often, but i have to break up my meals more...so i'm not just eating tons all day.
watching the size of all portions once again...and trying to not eat a big breakfast right away when i get to work anymore:
first a banana and coffee...and i plan to try to wait until 9am for my wrap with egg/avocado...trying to space out my meals...not eat the whole meal at once because i'm up so early...i realize i'm getting hungry more often...and if i can space everything out, i can continue to eat often, but i have to break up my meals more...so i'm not just eating tons all day.
i hate when i get like this...but i haven't been on track jogging since the fall and i didn't walk so much in my commute then...i'm still navigating all the changes that have occurred in my life since the fall..
also, this is the reason i cannot fast...i get too low energy and unmotivated completely...i don't mean to derail you, but i just know it won't work for me...
however, i DO know that i need to be more moderate with my meals...and to not have to fill myself up to the brim if i'm a little hungry...i'm going back to portion control and making one meal into 2...seeing how it works for me that way - especially breakfast at work the plan is only a banana and coffee..and to wait some time before eating the rest..holding off is always something that worked for me - grazing....but it requires lower cal meals, somehow.
If I was already effectively at goal weight like you, I highly doubt I'd be trying the intermittent fasting at all.
I'm leaning towards doing my exercising before dinner tonight, maybe this afternoon since I've got some spare time open.
Home / Breakfast: banana 120, whole grain cream of wheat 150, peanut butter 100, some milk 50. coffee 50. 470, satisfying.
Snack: small piece of a "healthy" ..healthiest i've ever had of cake! it was basically lots of nuts and raisins!!!! so tasty. 200-250 at most. great change of pace...later half a container of blackberries. 50.
750.
Lunch: TBD right now..STILL craving fats and carbs...going with it. i know i need protein, so i'll get some, but still craving other things.
Good size piece for f baked salmon 450?, roasted cauliflower 150? Salad 50, garlic bread 200, 850. 1600, healthy and def not hungry.. Whipped cream sf and jello 250 1850... going up to 2250 today probably ..
Dinner before workout: TBD -
Not sure - chocolate I think and a drink
Snack: TBD
bar? 250
2250.
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I have more energy today than i have in awhile despite some interrupted sleep.. Tonight the gym is planned for my evening..looking very forward!
Tomorrow I do plan to go to the track in the evening and jog - pretty much one of the first times i'll go during the work week trying it out to start up again the during the week running training. I just have to make sure not to stress over it..
Progress as of today: 3 lbs lost so far, only 4 lbs to go!
Lately your weather is very different from mine!!
breakfast: wrap 60, avocado 160, salami 100, coffee 50: 370
8:30 and 10am Snacks: protein bar 210 Banana 140..330
Lunch: choosing something more high fat...roasted potatoes medium serving 350? and a nice, fatty Italian sausage 300, not too much else...just little nuts / etc. 650-700. and a coffee 50. i am satisfied after this lunch compared to a lot of veggies.
Chocolate 100 1550... Dinner: I fried some tofu for the 1st time in sesame oil 350 tops and jello and whipped cream 150. 2050 today - excellent and more satisfying with all the fat :)
Afternoon Snacking: i brought blackberries to work to share with coworker
Dinner: i will fry my tofu up at home, all of it so it doesn't spoil, and eat some with curry veggies (i ordered curry jackfruit a few packages online) is my plan...
2060 3 day
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return movie to a redbox after work -mwalking to one located in NYC and then taking the subway home from near that redbox - YES.
Tonight i'm going to hard boil some eggs for the week...
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I got up sorta late from bed i don't think i even woke up at first from my alarm but i did the best i could, really! was on time to the bus thankfully, not having any time even to drink kombucha and i'm glad i packed my breakfast the night before.
Progress as of today: 3 lbs lost so far, only 4 lbs to go!
8am Breakfast kiwi 50, cream of wheat and almond milk 200, stevia, cocoa powder 50, dried cranberries 100. 400.
10am snack banana 120 and peanut butter 200, little kombucha 60. 400 800..
12pm lunch wrap 60, avocado 160, egg/egg white100, pepperoni 110, handful of spinach, plum 50. 500
Snack before gym: planning on coffee and cookie/bar 220.
after gym: still craving tons of fat...so probably the other half of the avocado, tuna, wrap 300 and popcorn 200.
2050 wonderful.
weekend 2 day excellent avg: 2000 per day.
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Being productive with laundry, errands like food shopping and some cleaning and gym in afternoon before dinner so I can be in bed at an early hour. Maybe watching some tv tonight
Progress as of today: 3 lbs lost so far, only 4 lbs to go!
you can also put some lemon juice on it to preserve, but it'll change the taste slightly.
yes, weekends should be 3 days haha.
the same trick with vinegar / lemon juice works on fruit like raspberries and blackberries.
Breakfast 500
Lunch 550
Snack 200
1250...
Drove to a friend's house get together ...
Vegetables 100, burger didn't eat a bun 250, honey wheat pretzels 250, fruit 50, chocolate 50. Drank only Diet Coke and water.
1950-2000 - excellent !!!
Also great exercise
Progress as of today: 3 lbs lost so far, only 4 lbs to go!
5:45am kombucha 30
7am breakfast wrap 60, avocado 160, egg 80, banana 120. 420, coffee 50.
9:30am Snack: bar 150
11:30am Snack: fruit
Lunch: 3 large chicken dumplings with a little sauce 400, my own roasted veg 200-250. 650.
Snack: coffee 50 before i leave i think! yup and almonds 50.
Snack:chocolate 50
Dinner: started with about 1/3 container of cool whip 160 and sf jello 40. 200. followed by some roasted veggies 150. followed by one of those cauliflower pizza crusts that say they are 200 cals per pizza but i have a very hard time believing it...200. 550 total if they aren't lying, but they are...huge filling dinner...having a ton of trouble with self control ... feeling like all of the food universe is around me and hard to stop. also, i will go to bed rather early and start a new day tomorrow. no extra exercise today and got off the bus early. just tired. tomorrow i'll jog.
2050...not sure about this.
around a 2100 7-day total. okay.
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I weighed 114 this AM and haven't seen a weight so high in perhaps 1 year in the morning - but just satisfied right now to keep on eating calories same as i am and increasing cardio by continuing to get off the bus early / jog on weekend - 1x a week for now.
The reason for weight gain is simple...i've def had more calories all Winter till now! I used to get up late and eat less on weekends, now i just get up late and eat more. i guess i'll have to work on it...again!
2100 6-day
I'm totally up to see if i can do the running, situps and pushups...i think i can :)
Progress as of today: 3 lbs lost so far, only 4 lbs to go!
I'm wondering if there's something going on with your thyroid levels.
Home: kombucha 70
Breakfast: wrap 100, avocado 150, egg 80, coffee 50
Snack: almonds 150
Lunch: Mc donalds cheeseburger and fries and a plum 700. hit the spot. lately i am craving fat. and more almonds later on as a snack and stayed away from the coffee.
1350.
dinner: sushi california roll again - but sorta just want a toasted bagel with butter...which i might just do. or toast and butter with a fried egg.
Ended up with toasted bagel and butter 450 1800, good....
total around 2050.
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I was late to work today - almost 15min - basically bc i didn't choose to get ready on time to leave my place for the day. No good excuse. A reminder to get focused and remain in the game of life...
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I am giving myself a few requirements for giving myself permission to skip the Advanced Estimating Course in September:
1) be able to run 2mi in under 22 minutes (this will be a challenge i think)
2) be able to do 36 situps in one set - i have upped my gym goals to 150 situps per gym session, not 100. standing by this goal.
3) be able to do 35 pushups in one set, i have upped my pushup requirement to 150 per session, not 100. standing by this goal.
I am unable to do these goals yet - so it forces me to improve. i changed my pushup and situp requirements at the gym bc i have not gotten better at all doing what i currently do, since January...and compared to last year, i've gotten worse.....all other exercises at gym.
Progress as of today: 4 lbs lost so far, only 3 lbs to go!
i even showered last night, telling myself that i didn't need to shower today...seems it still didn't help me actually doing what i had to in order to leave on time...i just was slow to do everything.
Thinking about your gym progress a different way... you have kept going and kept exercising. Lots of people join a gym and only go for a month and you're way ahead of all of them.
With the gym, as long as i'm not sick or extremely overtired, it's become a habit that i don't enjoy the feeling of knowing i skipped or missed it. This is how i continue to go.
Cardio is new to me, so it's not as routine yet - at all - because my legs and ankles are tired when i get home after just walking 1.5mi and i don't want to hurt myself by further exercising after that. i figure just increasing my walking right now is good..
I thought that the dumplings sounded yummy. Lunch at McDonalds, not so much, but hey, if that's what you were having a hankering for, then I'm glad you went.
So am I understanding your goal correctly? If you make your physical goals, you will allow yourself to opt out of the advanced class in September. Am I on the right track?
Yes, i'd love to opt out of that September class if i can increase my level of fitness enough...we'll see.
i can do the 150 pushups in one night, but situps were harder to get to 150. i stopped at 100 and then did 50 later in the evening..
kombucha 30
1st breakfast: banana 120, bar 130, coffee 50.
2nd breakfast: wrap with ketchup 100, avocado 100, egg 100, pepperoni 50. 350.
Lunch: i brought it: chickpea noodles (not a fan of the taste at all for them) 200, lots of chopped veggies with some dressing up to 150, 2 turkey dogs 150. 650. Pretzels 150
Snacks: fruits 150 - in AM had 2 apple slices from coworker 30, half kiwi 30, half large clementine 20. 80 :)
snack: chocolate 50
1600
dinner: TBD. tonight is fun - heating up this cauliflower crust i had in the freezer. it tastes so good...i need to buy a pizza oven tray at the dollar store on the way home...i hope they have them! cauliflower crust that i accidentally burned a little bit, 200, veggies 100, avocado 100, ice cream 200.
2200, good.
good nite!
2110 5day avg
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Woke up extremely groggy. I think this is partially due to a workout. I possibly also need to eat a little healthier. But one thing at a time right now and I believe the coming warmer weather is going to give me a little bit more power.
My eyes were closing really easily even as i was standing on the train..I am more awake now at the office!
Today i'll get off at the 1st bus stop and walk home. 1.5 mi or so...i can check again tonight.
I just can't believe all the sleep i've been needing since like the New Year.
Progress as of today: 4 lbs lost so far, only 3 lbs to go!
https://www.youtube.com/watch?v=XkzvHtjnNOs
...lately i'm craving fats like avocado. i think i just need to eat a little bit better?
i probably do have a sorta low thyroid but don't wanna go to dr now...
Slept from around 7pm until 4:45am...and still could have slept longer!!!!!! Really, it seems I need a bit more sleep than most. I think it's just my body.
6am kombucha 50
7am Banana 120, coffee 50, protein bar 130: 300.
10am Protein bar (didn't pack any other breakfast - still a little bored of the wrap with egg/pepperoni) 210
Noon Lunch: brought it! Chickpea pasta 200, health salad leftovers 150, 2 turkey franks 150, plum 50: 550...excellent!
Extra snacks: up to 4 clementines 150
Did a good job at least of sticking to my calories, above...even if snacks were a hair different. Bored at work today. didn't get enough done, either. Tomorrow is a new day.
4:30pm Dinner: sushi then home to pick up gym clothes and off to gym! 400
8pm After gym: Cliff bar 250
1950...total.
4day: 2088.
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i've decided not to follow my meal plan exactly for the entire day...and that my meal planning is more knowing what i have and how the day will typically go, but not need to follow it to the T.
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I am still working on a more positive approach to feeling that i can conquer the fitness goals that i have. right now, i'm doing that by being consistant. I seem to need a ton of sleep - so i'm not fighting that either.
Progress as of today: 4 lbs lost so far, only 3 lbs to go!
Fitness: I liked your idea of going heavier with weights. Also, loved the idea of really focusing on sit-ups and push-ups, for obvious reasons.
Be well, my friend!
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Good idea...clothes in the car help stop you from changing your mind ..Probably not a good idea to eat too much before exercising anyway is it?
no...it's not a good idea to eat a big volume meal.
i need to eat something to have the energy to workout....but also want to have something after and it's always a mess with calories because i have already eaten a lot before the end of the day...trying to just lower calories during the 1st half the day so i can eat more in the second half the day, i guess!
graindart on 04/19/2018:
Ok, got off my butt and did my exercises today. Changed stuff up and am going for less reps on each exercise, but with less assistance on the bodyweight stuff. (my goal isn't endurance, but rather muscle size / strength)
I had some open time around noon today and got the exercises completed. I can feel that I pushed it more from the beginning of good soreness that I can feel in the muscles.
Like you suggested, I think doing the exercises before my one meal a day was the smart move. I may have been down a little on energy, but I wasn't feeling full and sluggish like after I've just consumed 1800+ calories at once. Ideally in the future, I think I'd like to do the exercises right before dinner (today that wasn't an option).
Feeling good now that the first day of the new exercise regimen is out of the way.
very good job at sticking to the exercise plan and doing it even at a time that wasn't the most convenient :)
sticking to it is what the pros do best.
Maria7 on 04/19/2018:
Glad you have had a good day, HOP. Calories look good, too. Like you, I am finding it difficult to try to lower my calories and don't know if it would be for the best right now. I just have to try to be careful to not go overboard, ha!
Yes, it's harder to dial it back a notch!
Have a good day, Maria :)