Clare's Journal

[Lady C]

I think you should make your meals more even in macronutrient levels. I am guestimating that you are targeting 1800 cals per day. That is 360 per meal if you have 5 meals. If you are targeting say 33%P/47%C/20%F then see my comments in red, below

Originally Posted by clarebear

Here is todays diet/workout:

Meal 1, 12:00pm
1/2 cu oatmeal, 1.5 tblsp flaxseed, 1 tsp milk 1%
CAL 175 360 total cals
FAT 6.5 8 gms
CRB 20 42 gms
PRT 11 30 gms

Meal 2, 1:15pm
Whey Shake, 1% milk
CAL 230 360 total cals
FAT 4 8 gms
CRB 15.5 42 gms You need more carbs than 15 for the workout
PRT 31 30 gms

Workout, 2:00pm

Meal 3, 3:45pm
Whey Shake, 2% milk
CAL 250 360 total cals
FAT 6 8 gms - should be low fat - save these 8 grams for the late night snack
CRB 15.5 42 gms-should all be simple carbs
PRT 31 30 gms

Meal 4, 4:30pm
Ham w/ 1/2 slice low fat swiss & Alfredo veggies
CAL 255 360 total cals
FAT 8 8 gms
CRB 20 42 gms - should all be starchy carbs
PRT 22 30 gms

Meal 5, 5:30pm
1/2 cu cottage cheese, 1 tblsp flaxseed
CAL 150 360 total cals
FAT 6 8 gms
CRB 9 42 gms-1/2 starchy-1/2 complex veggies
PRT 16 30 gms

Meal 6, 8:30pm
Subway Veggie Delite w/cheese
CAL 400 360 total cals
FAT 7.5 8 gms
CRB 71 42 gms-all fiberous veggies
PRT 13 30 gms

Meal 7(snack), 10:00pm
Popcorn & ham
CAL 230
FAT 4
CRB 28
PRT 24

DAILY TOTALS: CAL 1690, FAT 42, CRB 179, PRT 148

Daily totals CAL: 1800, FAT 40, CRB 210, PRT 150

I see you are eating 7 meals so you need to change my values to match 7 meals or reduce to five meals with an added meal after the weight workout of a post workout shake (workout days have 6 meals). If you do aerobics only don't add meal 6.

[clarebear]

Today is ok. I had to scruch up my meals cuz work was really busy, but I still got in most of my proteins and stuff. And today was my real cheat day, I had chinese food for dinner with my husband. It was delicious, but lord it took a lot to get me there. I am working hard to not feel guilty, as it is only one meal. No workout today, rest. Still moderate/heavy period, going on the 8th day now. I'll give it till 10 or 11 then im going in to get checked. I have a couple other things I'd like to check on anyways

Thank you for the tips Lady. I am going to start with eating more veggies at night as opposed to breads etc. meat and veggie meat and veggie that will be my suppers. and more carbs earlier in the day. this will be my goal this week. thank you.

Meal 1, 8:45am
1cu puffed kashi, flaxseed, milk 1%
CAL 225
FAT 9
CRB 22
PRT 11
Whey shake
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 2, 12:45pm
Canned chicken sandwich, lo carb bread
CAL 170
FAT 2
CRB 21
PRT 15
1/2 cu cott cheese
CAL 100
FAT 2.5
CRB 5
PRT 14

Meal 3, 4:00pm
Whey scoop w/ water
CAL 120
FAT 1.5
CRB 3.5
PRT 23

Salad w/ flaxseed
CAL 150
FAT 8
CRB 16
PRT 4

TOTALS (before chinese cheat): CAL 990, FAT 27, CARB 83, PRT 98

Had hot and sour soup minus the pork plus tofu, and chicken fried rice plus xtra veggies. only water to drink. around 6:30 pm. probably went way overboard on the carbs but probably not so bad on the other stuff. I WILL NOT FEEL GUILTY!!
tomorrow is sunday and church will help me feel good. i will pray to not have a depressed week! i am trying.

thanks, clare

[atherjen]

I love your attitude Clare!! not letting the slip ups get you down! thats the spirit!

gosh 8 days on a heavy period, thats he**! hope it stops soon girl!

[Lady C]

I would go to the doctor. It may be nothing but I would want to make sure. It is better to be cautious than sorry.

[clarebear]

No workout today. Low cals and not so balanced, but not to bad. Tried to get those veggie carbs in the evening. Busy day at work today.

Meal 1, 7:00am
1/2 cu oatmeal, 1.5 tlbsp flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2, 10:30am
Whey Protein w/ 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 3, 1:15pm
Ref beans, red kidneys, 1/4 cu cheese
CAL 250
FAT 10
CRB 25
PRT 14

Meal 4, 3:15pm
Romaine salad, dressing, flaxseed
CAL 155
FAT 8
CRB 16
PRT 4

Ham sandwich w/ mustard
CAL 120
FAT 2.5
CRB 13
PRT 13

Meal 5, 5:45pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 6, 9:00pm
Canned chix w/ cheese slice
CAL 130
FAT 5.5
CRB 0
PRT 15
1/2 cu cott cheese
CAL 100
FAT 2.5
CRB 5
PRT 14
2/3 cu peas (froz)
CAL 70
FAT .5
CRB 12
PRT 5

TOTALS: CAL 1445, FAT 43 CRB 121, PRT 138

Hoping to start the week off good with a strong workout tomorrow. If I still have my period tomorrow eve, I will make a doctors appointment.

Thanks, Clare

[clarebear]

Still on the rag. Called the doctor today and she said to go through one more cycle of my BC and come in if I still have it. So I guess thats what I'll do, but I dont like it much. I feel sick and icky and weak.

Legs today. Easy on the cardio, legs were exhausting. Tomorrow arms and if I don't feel to weak I will do HIIT. So far, 5 lbs lost. Hoping to see some real changes soon, like loose pants or something. That would be really nice.

I am proud because my co-worker brought me 2 krispe kreme donuts and I didn't eat them! I have become pretty good at avoiding food temptations. They all make fun of me at work for the 'weird food' I eat. It's not so weird I think, its just not fast food like they all eat. It is frustrating becuase I am the most active and have the most healthy eating/lifestyle but I am still the fattest looking one boo hoo i know isnt my life so bad? bleh i need to stop whining!!!

Meal 1, 10:30am
Oatmeal, flaxseed
CAL 160
FAT 6
CRB 19
PRT 11

Meal 2, 12:30pm
Whey Shake, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout 1:00pm

Leg Extension
1 set, 8 reps, #5
2 sets, 6 reps, #6

Hyperextension
3 sets, 6 reps, 25 lbs

Lunges
3 sets, 10 reps, 20 lb dumbells

Leg Press (quads)
1 set, 8 reps, 200 lbs
2 sets, 6 reps, 200 lbs

Leg Press (adductor)
1 set, 8 reps, 200 lbs
2 sets, 6 reps, 200 lbs

Seated barbell calf raises
3 sets, 12 reps, 70 lbs

One leg dumbell calf raises
3 sets, 10 reps, 20 lbs

Abs
1 set, 20 reps incline
2 sets, 12 reps, 10 lbs incline
2 sets 12 reps vsits

Cardio
Recumbant bike 20 minutes

Meal 3, 2:45pm
Egg noodles w/ sauce
CAL 250
FAT 2
CRB 45
PRT 9.5

2/3 cu peas
CAL 70
FAT .5
CRB 12
PRT 5

Meal 4, 4:45pm
Whey Shake w/ water
CAL 120
FAT 1.5
CRB 3.5
PRT 23

Meal 5, 7:15pm
Romaine salad w/ dressing and flaxseed
CAL 155
FAT 8
CRB 16
PRT 4

Canned chix, sprinkle of cheese
CAL 90
FAT 2.5
CRB 0
PRT 12

3 tomato slices
CAL 13
FAT .5
CRB 4
PRT .5

Meal 6, 9:15pm
1/2 cu 4% cott cheese
CAL 120
FAT 5
CRB 4
PRT 13

1 veggie dog
CAL 80
FAT .5
CRB 6
PRT 11

Meal 7, 10:30pm
Peanut butter sandwich w/ strawberry butter
CAL 290
FAT 17
CRB 28
PRT 19

1cu Broccoli w/ cheese
CAL 100
FAT 6
CRB 4
PRT 6

DAILY TOTAL: CAL 1578, FAT 53.5, CRB 157, PRT 145

thanks for looking, clare

[clarebear]

Hello,

All of a sudden this morning I weight 142.5 lbs. ???!!! Overnight I seemed to drop 4 lbs! Hey I'm not complaining...but its probably just all the blood loss! Period was still heavy today, but tonight it seems to be slowing up! *crosses fingers*

I have been slacking in getting enough calories lately, so I tried to stuff in few more today. I want to stay above 1600 every day. I don't want to fall into that starving mode again! My boobs are shrinking WAAAAAAAAHHHHHHHH But it looks like my butt is still intact so far.

I am going heavier in weights this week, it is tough, but I felt pretty good today. A guy at the gym asked if I was going to be the next Linda Hamilton. I said sure, but who is that? Then he said the lady from Terminator and I remembered of course! Sara Connor! What a compliment, she has great arms in T2. At the end of the week I am looking forward to getting my body fat tested again, and taking some progress pictures. Here is today:

Meal 1, 10:30am
3/4 cu puffed Kashi, 1.5 tlbsp flaxseed, 1% milk
CAL 190
FAT 6
CRB 20
PRT 8.5

Meal 2, 12:00pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 12:30pm

Incline Dumbell Press
1 set, 10 reps, 15 lbs
2 sets, 6 reps, 20 lbs

Dumbell Curls
2 sets, 5 reps, 15 lbs
1 set, 3 reps, 20lbs

Hammer Curls
2 sets, 6 reps, 15 lbs
1 set, 4 reps, 15 lbs

Incline Dumbell Flys
2 sets, 8 reps, 12 lbs

Barbell Curls
2 sets, 5 reps, 45 lbs

Barbell Bench Press
1 set, 10 reps, 35 lbs
1 set, 6 reps, 45 lbs
1 set, 4 reps, 50 lbs

Lateral Raises (BLECH!)
1 set, 6 reps, 8 lbs
1 set, 6 reps, 10 lbs

Front Raises
2 sets, 6 reps, 10 lbs

Deltoid Raises
1 set, 6 reps, 30 lbs
1 set, 5 reps, 30 lbs

Cardio
10 min HIIT eliptical trainer
19 min steady pace eliptical trainer
350 cals burned

Meal 3, 2:15pm
1 cu fried rice, 1 cu broccoli, 1/4 cu red kidney beans
CAL 355
FAT 3
CRB 58
PRT 11

Meal 4, 3:45pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 6:15pm
Romaine w/ dressing & flaxseed
CAL 155
FAT 8
CRB 16
PRT 4

Ham sandwich w/ mustard
CAL 180
FAT 3.5
CRB 17
PRT 23

Meal 6, 8:15pm
Chix w/ cheese
CAL 120
FAT 4
CRB 0
PRT 15

1 cu cott cheese 2%
CAL 100
FAT 2.5
CRB 13
PRT 13

Meal 7, 10:45pm
1 tlbsp PB
CAL 100
FAT 8.5
CRB 3.5
PRT 4


DAILY TOTALS: CAL 1700, FAT 43.5, CRB 158.5, PRT 140

[atherjen]

great workout CLare and diet is looking very good too!
I wouldnt worry about the weight loss drop - its mostly likely just water!
and thats awesome that you go such nice comments at the gym! Keep it up!

[clarebear]

WEELLLLLLLLLLLLLLLLL, the big P acted like it was all going away last night, but TODAY its back! not like it ever went away huh...i know anyone who reads this is probably sick of my period drama but hey this journal is for my own reference too...sorry! oh man i was soooo hungry today in the afternoon. so i scrunched up my meals a little and had a snack too. no biggie though. had a good cardio day. i ran for the first time in like a week or so cuz i was resting my foot it hurt. it felt ok, only a tiny bit of pain but ill not run again tomorrow. nice and sore from yesterday arms

tomorrow will be weird cuz my work schedule is different. so ill have to move stuff around a bit. this weekend we are planning to go to tgi fridays. they have a good atkins menu. chicken with broccoli and peppers....and....cheese! i am excited to go out and not have to feel like im cheating! well...maybe i'll have dessert ok heres today

Meal 1, 10:00am
1/4 cu oatmeal, 1.5 tlbsp flaxseed, bit of milk
CAL 175
FAT 6.5
CRB 20
PRT 11

Meal 2, 11:15am
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 11:30pm
13 min HIIT treadmill
19 min steady pace treadmill
8 min rowing machine
TOTAL 40 minutes, 420 cals

ABS
Crossovers 4 sets of 25, 20, 18 15
Straddle crunch w/ ball 4 sets of 10

Meal 3, 12:45pm
3/4 cu wild rice (cooked), 1/2 cu kidney beans, 1/4 cu cheese
CAL 290
FAT 8
CRB 37
PRT 16

Meal 4, 2:30pm
Whey Protein, 1% milk
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 3:45pm (snack)
3/4 cu peas
CAL 70
FAT .5
CRB 12
PRT 5

Meal 6, 6:15pm
Ham sandwich, 1/2 cu cott cheese, salad
CAL 435
FAT 14
CRB 46
PRT 39

Meal 7, 9:00pm
Steak strips w/ teriyaki veggies
CAL 260
FAT 13
CRB 7
PRT 29

TOTALS: CAL 1690, FAT 50, CRB 153, PRT 162

Thank you! clare

[atherjen]

have you gone to see your doctor yet? I would be really concerned with your period STLL lasting this long. hope everything is ok!
(and no worries this is your journal-say whatever you want! )

[clarebear]

3-11-04

This morning I was 142lbs again. Not sure where the loss is coming from, as I can't see any changes yet. I just learned that I may not be getting any benefits from the flaxseed I have been eating, because I don't grind it! I was advised not to grind because I mainly started taking it for constipation, and I was told that it helps you 'go' better if its whole! Now I wonder if I have been getting the fats/cals etc that I thought I was getting? DARN IT! I think I will buy a grinder and see how it goes with that. We got our food scale in the mail yesterday. It's really great for measuring out meats, etc. So far it looks like I've been pretty close on my estimates too. We'll use it for a couple days and then I'll post the brand etc if its a good one.

I think I pulled a muscle doing quad exercises today. Very sharp pain in my outer right thigh. But I'm resting legs until Monday so it should be ok! Ok now my period looks like its really starting to go away this time...it better not trick me again! Here is today's meals/workout.

Meal 1, 8:45am
1cu puffed Kashi, 1/2 cu 1% milk, 1.5 tlbsp flaxseeds
CAL 200
FAT 7
CRB 20
PRT 10

Meal 2, 11:30am
1/2 cu canteloupe
CAL 30
FAT 0
CRB 7
PRT .5

Bread slice w/ strawberry butter
CAL 90
FAT 1
CRB 13.5
PRT 6

Meal 3, 2:30pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Chix noodle soup mmmm so cold today
CAL 150
FAT 3
CRB 25
PRT 8

Workout, 3:00pm
Leg Extension -I think this is where I got the ouch
2 sets, 8 reps, #5 1/2
1 set, 7 reps, #6

Hyperextension
2 sets, 8 reps, 25 lbs - Higher angle, more difficult

Squats
1 set, 10 reps, 45 lbs - Got some good advice on form today
2 sets, 8 reps, 55 lbs

Step up (lunges) -These were a lot harder than I thought
2 sets, 10 reps ea., 15 lb dumbells
1 set, 7 reps ea., 20 lb dumbells

Calbe Back Kicks
1 set, 8 reps ea., #5
1 set, 6 reps ea., #6

Seated Calf Raises
2 sets, 12 reps, 50 lbs
1 set, 10 reps, 60 lbs

Ham Curl (seated)
2 sets, 7 reps, 75 lbs (ugh!)

Cardio 29 minutes steady pace eliptical trainer
385 cal burned

Meal 4, 5:00pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 7:00pm
Ham sandwich w/ FF cheese
CAL 210
FAT 3.5
CRB 19
PRT 28

Meal 6, 9:45pm
2 oz chix w/ cheese & tomato
CAL 150
FAT 9
CRB 4
PRT 16

Salad with 1.5 tblsp flaxseeds & dressing
CAL 155
FAT 8
CRB 16
PRT 4

Snack, 1:00am
1 tblsp PB
CAL 100
FAT 8.5
CRB .5
PRT 4

DAILY TOTALS: CAL 1545, FAT 47, CRB 136, PRT 138.5

I guess I didn't get as much as I thought today...

So I would really like an opinion on the flaxseed thing. Am I totally missing the nutrition, fats and all, because they don't digest? Trust me they don't... Also, I'd like some opinions on if I am getting enough to eat during the day. I don't feel deprived really, (besides from ice cream) so
I am not sure how I should guage that, based on my activity level, and the calculation that I burn approx. 2258 cals a day. And that I want to lose fat.

Thanks a lot!
Clare

[clarebear]

Hi hi. Not bad today. I had some microwave popcorn today mmmm! workout was a BURN! i had to get spots on my skull crushers cuz i was really pushing the weight but i am sooo ready for a rest this weekend! cardio tomor tho but no weights phew! i think my period is gone....crosses fingers. heres today

Meal 1, 11:00am
1/4 cu oatmeal w/ flaxseed decaf coffee (helps me poo eww)
CAL 175
FAT 6.5
CRB 20
PRT 11

Meal 2, 12:30pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 1:00pm
Lat Pulldown (wide grip)
2 sets, 5 reps, #5
1 set, 4 reps, #5 1/2

Lat Pulldown (narrow grip)
2 sets, 7 reps, #5
1 set, 5 reps, #5 1/2

Skull Crushers
2 sets, 7 reps, 25 lbs
1 set, 5 reps, 25 lbs

Triceps Pushdown
2 sets, 7 reps, #5
1 set, 4 reps #6

Deadlifts
1 set, 8 reps, 45 lbs
2 sets, 8 reps, 55 lbs

Dumbell Tri Extension
1 set, 8 reps, 20 lbs
2 sets, 5 reps, 25 lbs

Dumbell Rows
2 sets, 8 reps, 20 lbs
1 set, 6 reps, 20 lbs

Cardio 20 min recumbant bike

Abs
3 sets, 12 reps vsits
3 sets, 12 reps straddle crunch w/ ball
2 sets, 15 reps reverse crunches

Meal 3, 2:45pm
1/2 cu kidney beans, 1/2 cu wild rice, 1/4 cu cheese, 1/2 cu cott cheese
CAL 360
FAT 10.5
CRB 36
PRT 15

Meal 4, 4:30pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Meal 5, 7:00pm
Subway Veggie Delite
CAL 270
FAT 6
CRB 45
PRT 11

8:00pm 30 minute Belly Dance

Meal 6, 9:15pm
1 oz mixed nuts, 1 veggie dog, popcorn
CAL 400
FAT 22.5
CRB 46
PRT 23

DAILY TOTALS: CAL 1665, FAT 53.5, CRB 178, PRT 122 :O

Thanks, clare

[Lady C]

Clare, Are you making progress? I ask because . . .

I don't understand why you go to Subway and get a veggie sandwich? You need at least 20 gms of protein with that meal. Have you tried the Grilled Chicken Breast?

I also see heavy amounts of carbs for your last meal.

[clarebear]

Originally Posted by Lady C

Clare, Are you making progress? I ask because . . .

I don't understand why you go to Subway and get a veggie sandwich? You need at least 20 gms of protein with that meal. Have you tried the Grilled Chicken Breast?

I also see heavy amounts of carbs for your last meal.

i like veggie sandwiches. i worked at subway when i was a kid and i refuse to eat the meat because i think its just gross and over processed and slimy. it was friday. i wanted some popcorn with my tv show. i know its not the best choice, but im not perfect and its only once in awhile, i cant beleive that these choices will make or break my goals.

i was 141 lbs this morning when i weighed, when i started this i was between 150 and 153. that was about a month ago. so i think i have made some progress. i feel better about myself because i know im trying very hard and i am very disciplined. although i shouldnt measure by the scale, i am happy to see that im losing weight, as i was in the 130s through high school.

just not sure where the weight is coming off because im still the same size pants... oh well. i dont feel bad about having a little popcorn once a week.

[clarebear]

Cheat day for a meal. It was DARN GOOD. Probably wouldnt have been a bad cheat either, but I had dessert

Meal 1, 11:00am
1 cu puffed kashi, 1/2 cu milk, 1.5 tblsp flaxseed
CAL 200
FAT 7
CRB 20
PRT 10

Meal 2, 12:00pm
Whey Protein
CAL 230
FAT 4
CRB 15.5
PRT 31

Workout, 12:30pm
Cardio
14 min HIIT treadmill
17 min steady pace treadmill
TOTALS: 31 minutes, 350 calories, 3.2 miles

Meal 3, 2:00pm
Bacon and tomato sandwich
CAL 205
FAT 7.5
CRB 20
PRT 18

1/2 cu cottage cheese
CAL 100
FAT 2.5
CRB 5
PRT 14

Meal 4, 4:00pm
1/2 ham sand.
CAL 90
FAT 2
CRB 8.5
PRT 11.5

1/2 cu. cantelope
CAL 30
FAT 0
CRB 7
PRT .5

Meal 5, 7:00pm
TGI Fridays Atkins chicken and cheese w/ broccoli
Apple Crisp with vanilla scoop
Nutritional facts unknown

Workout, 10:30pm
30 minute Belly Dance


This morning I weighed 141. I am glad that the scale weight is going down...but really am frustrated and confused as to where the weight is coming off. This is approx 10 lbs lighter than when I started. I am not 'seeing' any visual results Dontcha think 10 lbs should show something?????

BOO HOO!!

Probably was around 2000 cals today. Back to regular diet tomor

thanks, clare

ps i got some new running shoes today! and a flax seed grinder. cant wait to try them out