2 Days down, 320 to go! :)
Weight this morning - 199.6
Goals/Plan for tomorrow
3:00 AM - Protein Shake
4:00 AM - No-xplode
5:00 AM - Resistance Training Workout*
6:30 AM - Grape Nuts, Soy Milk, Pineapple, 1 Egg
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (1/2 now)
12:15 PM - Atro-Phex
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Pork, Feta Cheese (Salad), Banana
4:00 PM - Atro-Phex
4:30 PM - Strawberries, Greek Yogurt, Grape-Nuts (2nd 1/2)
6:30 PM - 20 Min HIIT Bike
8:00 PM - *pending* some sort of meat :), Spinach, Broccoli, Cauliflower
3 Liters of Water
*Workout (Actuals):
Recap from yesterday
Action
Food: 100% on plan!
Water: 100% on plan!
Excercise: 100% on plan!
Extra Credit? When I was hungry tired and shakey and wanted to skip my run, I told myself 'no-choice!' and 'did it anyway'.
Results
Pace weight (to reach goal): 200.7
Actual weight: 199.6
on plan! (and then some) :)
Wednesday, September 26, 2007
Tuesday, September 25, 2007
Day Three Goals
1 Day down, 321 to go! :)
Weight this morning - 200.1 (I love the first week)
Goals/Plan for tomorrow
3:00 AM - Protein Shake (Check)
4:00 AM - No-xplode (MISSED!!)
5:00 AM - Resistance Training Workout* (Chest) (MISSED! - now I have to deside if I want to make it up tonight or over the weekend)
6:30 AM - Grape Nuts, Soy Milk, Pineapple, 1 Egg (had everything but the egg - was in too big of a hurry to cook)
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (1/2 now)
12:15 PM - Atro-Phex
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Pork, Feta Cheese (Salad), Banana
4:00 PM - Atro-Phex
4:30 PM - Strawberries, Greek Yogurt, Grape-Nuts (2nd 1/2)
6:30 PM - 20 Min HIIT Bike
8:00 PM - Chicken, Spinach, Broccoli, Cauliflower
3 Liters of Water
*Workout (Actuals):
Recap from yesterday
Action
Food: 100% on plan!
Water: 100% on plan!
Excercise: 100% on plan!
Extra Credit? Recovered from eating ALL of my snack in the morning instead of dividing it in 1/2. Recovered from Dinner being burned into little chicken briquettes. Went to Dance Class even when my 'classmate' and ride offered a very temping "We don't have to go you know"...
ResultsPace weight (to reach goal): 201.5
Actual weight: 200.1
150% on plan! :) (ok it's skewed, but fun to look at)
Weight this morning - 200.1 (I love the first week)
Goals/Plan for tomorrow
3:00 AM - Protein Shake (Check)
4:00 AM - No-xplode (MISSED!!)
5:00 AM - Resistance Training Workout* (Chest) (MISSED! - now I have to deside if I want to make it up tonight or over the weekend)
6:30 AM - Grape Nuts, Soy Milk, Pineapple, 1 Egg (had everything but the egg - was in too big of a hurry to cook)
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (1/2 now)
12:15 PM - Atro-Phex
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Pork, Feta Cheese (Salad), Banana
4:00 PM - Atro-Phex
4:30 PM - Strawberries, Greek Yogurt, Grape-Nuts (2nd 1/2)
6:30 PM - 20 Min HIIT Bike
8:00 PM - Chicken, Spinach, Broccoli, Cauliflower
3 Liters of Water
*Workout (Actuals):
Recap from yesterday
Action
Food: 100% on plan!
Water: 100% on plan!
Excercise: 100% on plan!
Extra Credit? Recovered from eating ALL of my snack in the morning instead of dividing it in 1/2. Recovered from Dinner being burned into little chicken briquettes. Went to Dance Class even when my 'classmate' and ride offered a very temping "We don't have to go you know"...
ResultsPace weight (to reach goal): 201.5
Actual weight: 200.1
150% on plan! :) (ok it's skewed, but fun to look at)
Monday, September 24, 2007
Day Two Goals
Hoping to have these goals up a day in advance from now on:
Tuesday 9/25 Goals:
3:00 AM - Protein Shake (Check)
4:00 AM - No-xplode (Didn't want to get up at 4 I so I ended up hitting 'snooze' until 4:30 - still got up and made it to the gym though! yay!)
5:00 AM - Resistance Training Workout* (Legs) (Check)
6:30 AM - Rice Crispies, Soy Milk, Pineapple, 1 Egg (Check)
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (1/2 now) (Check - forgot the grape nuts - will add to the PM snack)
12:15 PM - Atro-Phex (Check)
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Chicken, Feta Cheese (Salad), Banana (Check)
4:00 PM - Atro-Phex (Check)
4:30 PM - Strawberries, Greek Yogurt, Grape-Nuts (2nd 1/2) (Check)
6:30 PM - 30 min Run/Walk** (Check)
8:00 PM - Boneless Pork Chops, Spinach, Broccoli, Cauliflower (Check)
3 Liters of Water (Check)
The only variation of the above was that when I came home from work, I was feeling terrible! I was so tired I was nearly staggering, I had a headache, my stomach was churning, and I was ravenous! Something was telling me that I needed to get some 'quick carbs' in me. So I took some advice that I got way back in "Weigh Down". I poured myself a glass of OJ. I had thought it would at least take the edge off my hunger, to my amazement it also got rid of my tiredness, shakiness, and headache - all by the time I had changed my clothes and headed down to do my run.
*Workout (Actuals):
Squat: 165 x 6 x 3
Leg Press: 540 x 6, 540 x 15
Straight Legged Dead Lift: 90 x 6, 110 x 6
Standing Calf Raises: 190 x 8 x 2
Seated Calf Raises: 125 x 8 x 2
**Run:
2 minutes @ 10min/mile 4 minute walk (Repeat 5 times)
I was having trouble with the treadmill (it reset 3 times) so I didn't get my mileage logged. I think I figured out what was happening though so next run I should have a number that I can look to improve on
Tuesday 9/25 Goals:
3:00 AM - Protein Shake (Check)
4:00 AM - No-xplode (Didn't want to get up at 4 I so I ended up hitting 'snooze' until 4:30 - still got up and made it to the gym though! yay!)
5:00 AM - Resistance Training Workout* (Legs) (Check)
6:30 AM - Rice Crispies, Soy Milk, Pineapple, 1 Egg (Check)
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (1/2 now) (Check - forgot the grape nuts - will add to the PM snack)
12:15 PM - Atro-Phex (Check)
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Chicken, Feta Cheese (Salad), Banana (Check)
4:00 PM - Atro-Phex (Check)
4:30 PM - Strawberries, Greek Yogurt, Grape-Nuts (2nd 1/2) (Check)
6:30 PM - 30 min Run/Walk** (Check)
8:00 PM - Boneless Pork Chops, Spinach, Broccoli, Cauliflower (Check)
3 Liters of Water (Check)
The only variation of the above was that when I came home from work, I was feeling terrible! I was so tired I was nearly staggering, I had a headache, my stomach was churning, and I was ravenous! Something was telling me that I needed to get some 'quick carbs' in me. So I took some advice that I got way back in "Weigh Down". I poured myself a glass of OJ. I had thought it would at least take the edge off my hunger, to my amazement it also got rid of my tiredness, shakiness, and headache - all by the time I had changed my clothes and headed down to do my run.
*Workout (Actuals):
Squat: 165 x 6 x 3
Leg Press: 540 x 6, 540 x 15
Straight Legged Dead Lift: 90 x 6, 110 x 6
Standing Calf Raises: 190 x 8 x 2
Seated Calf Raises: 125 x 8 x 2
**Run:
2 minutes @ 10min/mile 4 minute walk (Repeat 5 times)
I was having trouble with the treadmill (it reset 3 times) so I didn't get my mileage logged. I think I figured out what was happening though so next run I should have a number that I can look to improve on
Day One - Goals and Sech
Day 1 of 322
Week 1 of 46
Stats:
Age: 38 years old (almost 39)
Sex: Female
Weight: 202.3
Height: 5'5"
Measurements: (to come)
Body Fat%: (to come)
Years trying to lose weight: 20!
Highest Weight Ever: 230
Lowest Adult Weight (since 18): 169
Long term goal: 130 lbs
Interim goals:
197 - 10/1
195 - 10/8
(Vacation in Mexico from 10/10 to 10/14)
195 - 10/15
185 - 11/19
(Thanksgiving Week off from 11/20 to 11/26)
179 - 12/17
(Christmas, New Year and Birthday 12/18 to 1/7)
180 - 1/7
157 - 3/31
(week off 4/1 - 4/7)
137 - 6/30
(week off 7/1 - 7/7)
130 - 8/11
Yep - it's going to take a year (*sigh*)
Goal for this week - 197 (yes that's 5 lbs but the first week's usually a 5 lb given)
Hitting 197 before Monday results in one 'splurge meal'
Today's Goals:
3:00 AM - Protein Shake (Check) (Yes I get up at 3:00 to drink a shake and then go back to bed)
4:00 AM - No-xplode (Check)
5:00 AM - Resistance Training Workout* (Bis and Abs) (Check)
6:30 AM - Shredded Wheat, Soy Milk, Banana, 1 Egg (Check)
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (Check)
12:15 PM - Atro-Phex (Check)
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Chicken, Feta Cheese (Salad), Plum (Check)
4:00 PM - Atro-Phex (Forgot to double check the time and took at 3:15 instead)
4:30 PM - Plum (Check - at 4:00PM)
7:00 PM - Dance Class (Check)
9:30 PM - BBQ Chicken, Sourdough Bread, Spinach, Carrots, Broccoli, Cauliflower (The BBQ chicken that had been in the crockpot - burned :( so I had to improvise for dinner. That didn't stop me though - I mixed up a quick salad and thru some chopped deli chicken on top that I had purchased just for that purpose! Yay!)
3 Liters of Water (Check)
Workout (Actuals):
Straight Bar Curls:
Hammer Curls:
Curl Bar Curls:
Leg Lifts:
Cable Crunches:
Week 1 of 46
Stats:
Age: 38 years old (almost 39)
Sex: Female
Weight: 202.3
Height: 5'5"
Measurements: (to come)
Body Fat%: (to come)
Years trying to lose weight: 20!
Highest Weight Ever: 230
Lowest Adult Weight (since 18): 169
Long term goal: 130 lbs
Interim goals:
197 - 10/1
195 - 10/8
(Vacation in Mexico from 10/10 to 10/14)
195 - 10/15
185 - 11/19
(Thanksgiving Week off from 11/20 to 11/26)
179 - 12/17
(Christmas, New Year and Birthday 12/18 to 1/7)
180 - 1/7
157 - 3/31
(week off 4/1 - 4/7)
137 - 6/30
(week off 7/1 - 7/7)
130 - 8/11
Yep - it's going to take a year (*sigh*)
Goal for this week - 197 (yes that's 5 lbs but the first week's usually a 5 lb given)
Hitting 197 before Monday results in one 'splurge meal'
Today's Goals:
3:00 AM - Protein Shake (Check) (Yes I get up at 3:00 to drink a shake and then go back to bed)
4:00 AM - No-xplode (Check)
5:00 AM - Resistance Training Workout* (Bis and Abs) (Check)
6:30 AM - Shredded Wheat, Soy Milk, Banana, 1 Egg (Check)
10:00 AM - Strawberries, Greek Yogurt, Grape-Nuts (Check)
12:15 PM - Atro-Phex (Check)
1:15 PM - Spinach, Carrots, Cabbage, Broccoli, Black Beans, Chicken, Feta Cheese (Salad), Plum (Check)
4:00 PM - Atro-Phex (Forgot to double check the time and took at 3:15 instead)
4:30 PM - Plum (Check - at 4:00PM)
7:00 PM - Dance Class (Check)
9:30 PM - BBQ Chicken, Sourdough Bread, Spinach, Carrots, Broccoli, Cauliflower (The BBQ chicken that had been in the crockpot - burned :( so I had to improvise for dinner. That didn't stop me though - I mixed up a quick salad and thru some chopped deli chicken on top that I had purchased just for that purpose! Yay!)
3 Liters of Water (Check)
Workout (Actuals):
Straight Bar Curls:
Hammer Curls:
Curl Bar Curls:
Leg Lifts:
Cable Crunches:
Monday, September 10, 2007
Ahhh Monday
We had a good weekend. Ended up taking off Friday night and spend the weekend in Reno. Not because we're gamblers (spent a total of $20 on the slot machines and that was it) but because we wanted to get out of town and spend some time together. It was nice - just a little hard to live up to our honeymoon :)
I've been a little manic about my goals of late. Getting all on fire and charging forward and then dropping into the dolldrums and moaning about how much I've backslid while eating a slice of pizza to console myself :). Friday I was sorting through pictures and ran into my progress photos from last Thanksgiving. Boy did THAT depress me... then motivated me (told you I've been manic). I realized that I WANT MY MUSCLES BACK!! I had a big long talk with my honey. We set some new goals and some new stratagies. I reminded him that when I was making progress we made it to the gym NO MATTER WHAT. We whent on Saturdays, Sundays, afterwork - whatever it took to get the workouts in. I flat out told him that in order for me to see 'that body' again I'll need to be just as dedicated. He agreed. He's been frustrated with his own physique and realizes that it's going to take some hard work at the gym to see the results he wants as well. it was a nice to both be on the same page again.
So - Here's the new workout schedule.
Monday: Legs and Dance Class
Tuesday: Chest and 5K training run
Wednesday: Back and 20 min HIIT (probably bike)
Thursday: Shoulders, Triceps and 5k training run
Friday: Biceps, Abs and 20 min HIIT
Saturday: Core work, 5K training and last 20 min HIIT
Sunday: Rest (and I think I'll need it)
We'll do that for four weeks and see how it goes
Nutrition is 1400 cals per day with a 'loose' goal of C/P/F = 35%/45%/20%
Again this is for four weeks
Tonight after class I'm going to take measurments and photos. This is for real :)
And, to get myself out of bed in the mornings, I've now set up our annoying, loud (God I hate it) alarm clock and put it in the bathroom. It's so loud that it wakes me up in our room - and I have to get up, turn on a light and go into the bathroom to turn it off. Really hard to sleep through that! :)
I'm also working through the book 100 days of weight loss. I like it so far - I'll try and remember to review it when I'm finished. As I've said before I'm beyond believing that any program, any book or any anything is going to be a magic bullet for weight loss. It's going to be me - making it work, making the choices, walking the walk, living the lifestyle. That's not to say I don't still read books, check out programs and stuff like that. I learn new ideas and statagies with everyone I read and I believe every little scrap of information and motivation help. But in the end it comes down to me doing what I know is right.
One thing I've been telling myself of late that seems to be helping out a little is, when faced with a food choice instead of simply saying "I can't have that" I tell myself "I can't have that and lose wieght" that way I'm setting myself up with the idea that if I do choose to eat something - I'm chosing to stay where I'm at and not lose weight. So far it's done wonders for my attitude. It doesn't mean I make the "right" choice every time, but I'm certainly not fooling myself about what I'm doing, and when I choose for loss it keeps me focus on how that choice is bringing me closer to my goals and not on how 'deprived' I am. (poor me) :)
More baby steps towards lasting change - I really do believe.
So - today got off to a GREAT start. I was thrust out of bed by the annoying alarm clock in the bathroom and quickly dressed and was ready to hit the gym. Too bad it was 4:10 and the gym doesn't open until 5:00 on Mondays! :)
I had a nice hot breakfast, made a water bottle, checked that I had everything, snuggled with my honey for a few minutes on the couch, checked that I had everything (yeah had time to check twice) and finally left and made it to the gym.
As I said above it was leg day. Because it's been so long since we have had decent weight workout I had to really play with the numbers and figure out what I can lift currently. Trust me, it wasn't good :|
Squats: 165 x 6 x 3
Leg Press: 435 x 6 - 435 x 15 (need to raise the weight on this one)
Stiff Leg Deadlift: 130 x 6 x 2
Standing Calf: 180 x 8 x 3
Seated Calf: 90 x 8 - 125 x 8
I've a long way to go to be back in the shape I was, but I'm willing to do the work, and ready to see the results.
I've been a little manic about my goals of late. Getting all on fire and charging forward and then dropping into the dolldrums and moaning about how much I've backslid while eating a slice of pizza to console myself :). Friday I was sorting through pictures and ran into my progress photos from last Thanksgiving. Boy did THAT depress me... then motivated me (told you I've been manic). I realized that I WANT MY MUSCLES BACK!! I had a big long talk with my honey. We set some new goals and some new stratagies. I reminded him that when I was making progress we made it to the gym NO MATTER WHAT. We whent on Saturdays, Sundays, afterwork - whatever it took to get the workouts in. I flat out told him that in order for me to see 'that body' again I'll need to be just as dedicated. He agreed. He's been frustrated with his own physique and realizes that it's going to take some hard work at the gym to see the results he wants as well. it was a nice to both be on the same page again.
So - Here's the new workout schedule.
Monday: Legs and Dance Class
Tuesday: Chest and 5K training run
Wednesday: Back and 20 min HIIT (probably bike)
Thursday: Shoulders, Triceps and 5k training run
Friday: Biceps, Abs and 20 min HIIT
Saturday: Core work, 5K training and last 20 min HIIT
Sunday: Rest (and I think I'll need it)
We'll do that for four weeks and see how it goes
Nutrition is 1400 cals per day with a 'loose' goal of C/P/F = 35%/45%/20%
Again this is for four weeks
Tonight after class I'm going to take measurments and photos. This is for real :)
And, to get myself out of bed in the mornings, I've now set up our annoying, loud (God I hate it) alarm clock and put it in the bathroom. It's so loud that it wakes me up in our room - and I have to get up, turn on a light and go into the bathroom to turn it off. Really hard to sleep through that! :)
I'm also working through the book 100 days of weight loss. I like it so far - I'll try and remember to review it when I'm finished. As I've said before I'm beyond believing that any program, any book or any anything is going to be a magic bullet for weight loss. It's going to be me - making it work, making the choices, walking the walk, living the lifestyle. That's not to say I don't still read books, check out programs and stuff like that. I learn new ideas and statagies with everyone I read and I believe every little scrap of information and motivation help. But in the end it comes down to me doing what I know is right.
One thing I've been telling myself of late that seems to be helping out a little is, when faced with a food choice instead of simply saying "I can't have that" I tell myself "I can't have that and lose wieght" that way I'm setting myself up with the idea that if I do choose to eat something - I'm chosing to stay where I'm at and not lose weight. So far it's done wonders for my attitude. It doesn't mean I make the "right" choice every time, but I'm certainly not fooling myself about what I'm doing, and when I choose for loss it keeps me focus on how that choice is bringing me closer to my goals and not on how 'deprived' I am. (poor me) :)
More baby steps towards lasting change - I really do believe.
So - today got off to a GREAT start. I was thrust out of bed by the annoying alarm clock in the bathroom and quickly dressed and was ready to hit the gym. Too bad it was 4:10 and the gym doesn't open until 5:00 on Mondays! :)
I had a nice hot breakfast, made a water bottle, checked that I had everything, snuggled with my honey for a few minutes on the couch, checked that I had everything (yeah had time to check twice) and finally left and made it to the gym.
As I said above it was leg day. Because it's been so long since we have had decent weight workout I had to really play with the numbers and figure out what I can lift currently. Trust me, it wasn't good :|
Squats: 165 x 6 x 3
Leg Press: 435 x 6 - 435 x 15 (need to raise the weight on this one)
Stiff Leg Deadlift: 130 x 6 x 2
Standing Calf: 180 x 8 x 3
Seated Calf: 90 x 8 - 125 x 8
I've a long way to go to be back in the shape I was, but I'm willing to do the work, and ready to see the results.
Friday, September 7, 2007
Another week in the bag
Well, the long weekend didn't go exactly as planned. It wasn't too bad either.
On Saturday my sweetheart and I walked down to the gym, had an amazing workout and then walked home. It was so nice!
We spent all day on Sunday walking around the scottish highland games. We watched the "Heavy Games" once again. They wern't nearly as exciting without Shannon Hartnett competing but still fun to watch. Shannon was there though and I was once again completely impressed and inspired.
Granted, she's MUCH bigger then I would want to be (and possably 'enhanced') but she does look amazing! and she does make me LONG to get my muscles back!
Food wise things wern't perfect, but much better then weekends before. Unfortunatly it's also that 'hormonal' time of the month and my body is holding onto every ounce of water it can - BLEH!
Since monday my eating has been spot on! Because of TTOM though I've yet to drop any weight. Well, and probably the fact that I haven't made it to the gym once this week either! I've just been completely exhausted all week, and I can't figure out why. Even after 8 hours of sleep I'm struggling to pull myself out of bed. I'm really at a loss as to what to do. I'm certainly going to hit the gym on Saturday. Sunday though is my 1 year anniversary and I plan on spending it having a great time with my sweetheart.
Anyway - not much else to report here. plodding along, feeling a flicker of drive now and then and then falling back into a bleek black mood. I know if I stick with it I'll find my stride once more. I just wish it would come sooner rather then later.
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