Thursday, December 29, 2005

I forgot one other important element of my plan...

One of my nutritional downfalls is eating - out. There are just some days when things don't work the way they should and I won't have food here at work. Then there are the days when the 'gang' goes out to lunch. Or when my boss invites me to 'lunch'. (You know those times when they want to have a meeting with you and the only time they have is during their lunch hour.) Then there are the times when my sweetie and I are out and about late at night and we need to eat...

There are a number of strategies I could use for these. I could keep a supply of RTD shakes and MRBs. (and I probably will). And when invited to lunch I could decline. But frankly that plan hasn't worked in the past. I don't have any illusions that it will in the future. Rather then expect that a leopard will change her spots I'm going to try another strategy.

So, what I'm going to do is so forward planning of another sort. I know the two or three restaurants in the area that we normally hit (either with the gang or with the boss). So I'm going to go through their menus and create meals that are on plan. If I already know BEFORE I get there what I'm going to order I won't have to worry about being tempted by the other stuff that's available.

Then I'm going too create a list of 'fast food' meals - also on plan. The places we/I normally hit like Subway, Jack in the Box, Arby's and the deli across the street from work. From each of these places I will also put together an 'authorized' meal. Again, knowing what I'm going to have before hand will eliminate the "I guess I might as well have frys" syndrome. It'll also mean I'll go into these places fully armed with the info I need. Normally I go in, order something, eat it and go, "I hope that wasn't TOO bad" then hold my breath as I enter the info into fitday later.


yesterday's nutrition was right on track. 2000 Calories at 30/38/29% F/C/P

Oh - and for folks who've wondered why 2000 Calories - I had my BMR tested at the gym last month and it was over 1700 for a day. If the test was accurate (and it's supposed to be) then 2000/day should be a good number for me. Also I found that I was able to eat 2400/day and not gain. In fact I checked my Body Fat last night and it's down to 43%!

So - I started a challenge 12(ish) weeks ago at 205 and 48%
I've (almost) ended it at 204 and 43%

To quote tracker

Comparing Week #0 to Week #12, PartTimeMom started with a lean bodyweight of 106.6 lbs and 98.4 lbs of bodyfat. If PartTimeMom's measurements are accurate, she currently has a lean bodyweight of 116.3 lbs and 87.7 lbs of bodyfat. This is a change of 9.7 lbs of muscle and 10.7 lbs of bodyfat if the measurements are correct.

Not bad for 'no progress' eh? Let's see what dropping the calories a few points does.

(oh, and yes I was at 204 today)

And now onto today.

The alarm sounded at 4:00AM - I called it dirty names but got up anyway :) Hit the gym at the normal time and noticed how empty it was AGAIN. I'm REALLY not looking forward to the crowds next week, but oh well, I'll deal. It was cardio day AND because our schedule is a little weird this week, it's also leg day. Yes you heard that right I ran AND did legs. gah!

So I started with a 20 minute HIIT run. 1.5 miles in the books. I actually didn't struggle with it as much as I had thought I might but MAN was it hard at the end. A definite 10!

Then it was off to the weights.

45 degree leg press: 500 x 6 / 500 x 6 / 500 x 6 (that's 227.25 Kilograms for our UK friends and a personal best for me!)
Squat (+ bar): 140 x 6 / 140 x 6
Seated Leg Curl: 90 x 6 (this was WAY too light so I upped it and did two more) 120 x 6 / 120 x 6
Stiff Legged Dead Lift: 90 x 6 /90 x 6

I ran out of time to do calves but I'm not that worried about it.

And yes, I walked out of the gym.

- Lunches are packed for the day

And yes, I'll be posting my meals when I get them together.

lastly Kim thanks for your suggestions! I'll certainly add those to my files and I would love more :)

The new year is almost here - are YOU ready to make it the best one ever?


  1. I like that 227.5 kg stat.

    I also like that 63.5kg Squat,(approx), as well, which I worked out in my head :-).

    9.7lbs of muscle in 12 weeks. Shoot you do gain fast, and 10.7 lbs of bf loss, is awesome, in lieu of the fact your're gaining muscle too, which slightly impinges on the fat loss.

    However you have certainly found your happy medium.

    Good for you.

    You should give informative lectures to people who say it's difficult to cut and bulk at the same time. Now you are worldly wise.

    You never fail to impress me pretty much every time you post :-).

    As a thought, I can highly reccommend "Turkey Ham" as a low fat protein source. I believe it might be available over there.

    You could then possibly make your own Sandwhiches with Wheatbread, and get a good mix of protein and Carbs.

    As that Subway stuff may well have regular starchy bread, and Ham, I can't tell you the contents of.

    Admittedly I have never been in nor frankly like the sound of Subway. The stuff they show on TV makes me cringe.

    Anyway, keep up the Awesome results.

    You deserve to feel "chuffed" with yourself. Or to re-write a Shawn-ism, "That's pleased for our American friends ".

    He he.


  2. You are making tremendous progress, and it definetely sounds like your plan of attack for eating out is a good one!

    Keep up the good work, and hope you have a prosperous and successful New Year!

  3. Matt - if you count the 45 lb bar, I squat 84 kg ;)

    As for the muscle gain/fat loss... I've known for a long time that I was a mesomorph (large chest, long torso, solid muscle structure and very strong). That's one of the reasons I train the way I do.

    And I knew what chuffed meant before you explained it ;)

    Thanks once more for being such a huge supporter - it means so much to me!

  4. Shawn, awesome work! I did my HIIT this morning and there is no way I could have done legs afterwards like you did. That is amazing.

    Congrats on your progress.

    Mark - thanks for explaining chuff to this American!

    Happy New Year to All!


  5. Here's a few more snack suggestions.

    1) 1 cup blackberries, raspberries, blueberries or strawberries (or a mix of all sweetened with a packet of Splenda)topped with 1/2 cup fat free cool whip and 1/2 package of Nature Valley granola bar crushed. 215 cal
    2) 2 oz. Tostito Light corn chips w/ 1/2 cup Carlita white corn & black bean salsa - 240 cals
    3) Thomas Light wheat english muffin with 1 tbs. peanut butter blended with 1 tbs. Polaner strawberry all fruit spread.220 cal
    4) 1 cup frozen strawberries, 8 oz. 1% milk & 1 scoop Slim Fast Optima chocolate milk shake mix blended. 240 cals
    5) Skinny Cow ice cream sandwich (available in lots of flavors) 130 - 150 cals
    6) Orville Redenbacher Smart Pop light kettle corn. The WHOLE large bag is only 240 cals.
    7) 1 hard boiled egg chopped and blended with 1/2 tbs. light miracle whip and a dab of mustard spread on a slice of Village Hearth light wheat bread. 130 cals
    8) 3 oz. baby carrots with 2 tbs. Hidden Valley light ranch with sour cream dressing. 100 cals
    9) 1 cup Kashi Go Lean cereal with 1/2 cup blueberries & 6 oz. 1% milk. add 1 - 2 packets Splenda & a sprinkle of cinnamon. 250 cals
    10) Yoplait light yogurt. The BEST yogurt on earth. Favorites include lemon cream pie, key lime pie & apple turnover. 100 - 110 cal


  6. oh, and I forgot to mention. If you want a truly accurate picture of your metabolism rate, check out In this software, you log everything you eat and all of your exercise and it calculates your BMR over an extended period based on how much weight you lose. It's very accurate if you are accurate about logging everything. I've been using it for close to 2 years and it's currently calculating my BMR at 2200 cals.

  7. I've heard of diet power and even downloaded the trial version but never logged enough to see how it worked :)

    Thanks for the tip!