Laura's Daily Journal

[laura817]

As of July 28th, I will be keeping a daily journal which will hopefully motivate me to stick to my eating habits and lose 6% BF.

Stats:
25 years old
5'3"
106 lbs
21% BF

Goal:
To be 25 years old for the rest of my life!!!
5'3" -- I wish I had control over this depart
106 lbs
15% BF

I have a pretty solid workout routine.

Monday:
Run 3 miles (Best time so far for 3 miles is 27 mins - hopefully I will improve as I progress)
UpperBody - Weight Training

Tuesday:
Run 3 miles
LowerBody - Weight Training

Wednesday:
Racquetball (60 mins)

Thursday:
Outdoor Mountain Bike (90 mins) - I really do this activity for peer enjoyment

Friday:
Off

Saturday:
Racquetball (60 mins)
UpperBody - Weight Training

Sunday:
Outdoor Mountain Bike or Tennis (alternate)

1100-1300 calorie meal plan (I know..I know..I need to eat more)

[Gartrell]

so you're saying that in one day all you do is run 3 miles then work your quadriceps, hamstrings, and calves? Wuss

[Lee J B]

Damned, dont know how you do all that on 1100cals lol.....hey Laura, good luck my friend

[Jackal]

Woa laura good luck, but i would seriously eat more calories, mayble like 1800-2000 with that plan.

[laura817]

Thanks for the advice guys. I will do my best to consume more calories. It's really hard for me because I feel so guilty. Before reading this forum, my food intake was less than 1000 calories a day.

I will have a detail list of my food intake and workout routine later on tonight.

Any comment is appreciated.

[laura817]

July 28, 2003 -- Monday

Exercise Routine:
Cardio -- Ran 3 miles -- 27 minutes

Upper body:
25 lbs -- Flat Dumbbell Press -- 3 x 10 Rep
20 lbs -- Incline Dumbbell Press -- 3 x 8-10 Rep
20 lbs -- Decline Dumbbell Press -- 3 x 8 Rep
30 lbs -- Dumbbell Rows -- 3 x 10 Rep
30 lbs -- 21 Bicep Curls -- 3 x 8 Rep
50 lbs -- Cable Front Pulldown - 3 x 8 Rep

Abs:
Roman Chair Oblique Raises -- 3 x 15 Rep
Roman Chair Leg Raises -- 3 x 15 Rep
Ball Crunches -- 3 x 15 Rep
Bicycles -- 3 x 15 Rep

Food Intake:
B -- Whey protein with half milk and half water
S -- Small orange & yogurt
L -- Salmon, broil green beans & small portion of brown rice
S -- 4 slice of turkey and 1 string cheese
D -- Salmon, broil veggies & some white rice
S -- Whey protein drink

80 oz of water and counting

[laura817]

July 29, 2003 -- Tuesday

Exercise Routine:
Cardio -- Ran 3 miles -- 27 minutes

Lower body:
70 lbs -- Squat -- 3 x 8 Rep
45 lbs -- Dumbbell Lung -- 3 x 10 Rep
180 lbs -- Donkey Calf -- 3 x 10 Rep
110 lbs -- Rotary Calf -- 3 x 10 Rep
90 lbs -- Leg Press -- 3 x 8 Rep
70 lbs -- Leg Extension -- 3 x 8-10 Rep
90 lbs -- Hip Adductor -- 3 x 7-8 Rep
80 lbs -- Hip Abductor -- 3 x 6-7 Rep

==============================================
Comments: Pretty descent workout, but I am just getting a
little tired of running. It's quite dull and boring. Unfortunately,
I won't be able to play racquetball tomorrow. So I guess I will
run some more and do some weight training on my upper body.
I am really glad I have added weight training to my routines.
I have had several comments from strangers/friends that my
upper body is really cut. Hope that doesn't sound conceited.

* I am a little concerned. I don't know if my body has just
adjusted to the regular workout regime, but I am never sore
from my workout. The only thing I get these days are bruises
on my legs from falling off the bike trails while mountain biking.
I have slowly added more weights to my training, but still
nothing.
==============================================


Food Intake:
B: Whey protein with half skim milk & half water; small orange
S: 4 slice of fat free turkey & 1 string cheese
L: Salmon & broil veggies & small portion of brown rice
S: Small orange & granola bar
D: Small portion of brown rice & sautee veggies with shrimp & bitter melon pork soup
S: Whey protein with half skim milk & half water


98 oz of water so far. Is that a little too much to consume? I am just so dehydrated.

[sillygirl]

Yeah, not to lecture you, but you definitely need to eat more calories! I'm 21 years old and the same size you are, and after recovering from an eating disorder [where I restricted calories...evil!] I've now managed to get my bodyfat down to 13%.

It took time, however. Most people assumed I would "recover" right away. Yup, just set a double bacon cheeseburger infront of that girl and she's cured, right? Wrong! It takes a long time to break out of that mentality, and I still have it on occasion. I feel guilty and find myself heading to the gym to log an extra 30 minutes on the treadmill or bike. Tsk, tsk, tsk. It doesn't help that I absolutely love being active and doing cardio.

But as you start building muscle, you'll realize how consuming too little calories and doing too much cardio is going to negate any of the effort you're putting into lowering your bodyfat. As someone pointed out to me, look at most cardio class teachers. It's rare to see one that is lean with an awesome build. Most tend to be a bit on the flabby side, mostly from doing so much cardio everyday.

But like I said. You know you need to eat more, and it'll be a learning process. It took me about six months to get over the 'hump' of restricting calories & doing waaay too much cardio. And I still am working on it. But I congratulate you on trying to quell those thoughts and working to lower your bodyfat. Stick around these boards, the people here give awesome advice.

[laura817]

Thanks for the great advice and encouragement, Sillygirl. My calories intake has increase dramatically since I first started dieting. At the first initial state, I was only eating 800-900 calories a day with all my activities. At that time, I weigh 118 lbs. Since then I have lost 12 lbs and now I have been able to maintain my current weight which of course is 106 lbs.

I am not really concerned with my weight anymore as I do with my body fat. I have been eating around 1200-1300 calories a day now which apparently is still not enough. I think people forget that I'm only 5"3 and I have relatively a small frame.

I will have a better detail list of my food intake by tomorrow night with all the calories, proteins, carbohydrates, and fats counted for.

I have to say I completely agree with your comment about the trainers at the gym. I think it's more important about having a clean diet than it is how many days of cardio you do. But because I am trying to lose some body fat, I still have to do some kind cardio activity along with having a great diet.

As you stated, it's all a learning process. I am 25 years old and this is the first time in my life that I have been on any kind of diet. I have always been involved in sports and outdoors activities when I was younger.

[laura817]

July 30, 2003 -- Wednesday

Slight error: Instead of counting the grams in fat, I counted the calories in fat. No wonder the fat % was so high. The corrections has been made.

*I am going to desperately attempt to eat more a day as promise. I will be updating this journal as the day progress.

Food Intake:
8:15 a.m. -- 2 servings of egg whites omelet & 1 tbsp of salsa
70 Calories [12 P : 2 C : 0 F]
10:15 a.m. -- 1 small orange, 4 slices of turkey & 1 string cheese
170 Calories [17 P : 13 C : 6 F]
1 tablet of multivitamin & 1 tablet of calcium
11:50 a.m. -- 1 can of tuna in water, 1 tbsp of fat free mayonnaise, 1 slice of whole wheat bread, 1/2 of an avocado
382 Calories [38 P : 17 C : 26 F]
1 tablet of calcium
2:50 p.m. -- Soy burger and 1 broil egg
143 Calories [14 P : 6 C : 6 F]
7:30 p.m. -- 1/4 Chicken white, chicken tortilla soup & green beans
350 Calories [40 P : 15 C : 15F]
10:00 p.m. -- 1 scoop of whey protein w/half fat free milk and half water
175 Calories [25 P : 12 C : 2.5 F]

Summary: 1290 Calories [54% P : 24% C : 21% F]
~Some slight diet adjustments for tomorrow: I guess I need to double my intake in breakfast and eat a little more in the afternoon. I especially need more energy in the afternoon because I normally workout at 5:30 p.m. Tomorrow will be my feast/experimental day. Eat every 30 minutes. Urggghhhh. I am getting sick just thinking about it.

==========================================
Comment*I am really trying to eat a lot of food, but at this
point my stomach is about to explode. -12:00 p.m.-
==========================================

Exercise Routine:
Cardio -- Ran only 1 mile --

Upper body:
25 lbs -- Flat Dumbbell Press -- 3 x 10 Rep
20 lbs -- Incline Dumbbell Press -- 3 x 10 Rep
20 lbs -- Decline Dumbbell Press -- 3 x 8 Rep
30 lbs -- Dumbbell Rows -- 3 x 8 Rep
30 lbs -- 21 Bicep Curls -- 3 x 8 Rep
50 lbs -- Cable Front Pulldown - 3 x 8 Rep
30 lbs -- Skull Crushers -- 3 x 8 Rep
30 lbs -- Cable Arms Pushdown -- 3 x 8 Rep

Abs:
Roman Chair Oblique Raises -- 3 x 15 Rep
Roman Chair Leg Raises -- 3 x 10 Rep
Ball Crunches -- 3 x 15 Rep
Bicycles -- 3 x 15 Rep

[shades6234]

probably because your not used to eating anymore..your raising your metabolism. Eat a bit more carbs and maybe you'll get some more energy.

[Wolfnatas]

Originally Posted by laura817

July 30, 2003 -- Wednesday

*I am going to desperately attempt to eat more a day as promise. I will continuously update this journal as the day progress.

Food Intake:
8:15 a.m. -- 2 servings of egg whites omlet & 1 tbsp of salsa
70 Calories [12 P : 2 C : 0 F]
10:15 a.m. -- 1 small orange, 4 slices of turkey & 1 string cheese
170 Calories [17 P : 13 C : 50 F]
1 tablet of multivitamin & 1 tablet of calcium
11:50 a.m. -- 1 can of tuna in water, 1 tbsp of fat free mayonnaise, 1 slice of whole wheat sugarless bread, 1/2 of an avocado
382 Calories [38 P : 17 C : 26 F]
* My protein, carbohydrates, and fat ratios is not looking too good. Hopefully my afternoon snack, dinner and evening snack will balance it out. Maybe I shouldn't have eating 1/2 of the avocado. If I didn't then my lunch calories would only equal to 220
*I am really trying to consume a lot of food, but at this point my stomach is about to explode.

My opinion = To be taken worth a grain of salt. From what you logged here, about 60% of your calories came from fat. 20% is more like what you want, no matter whether you're trying to put on muscle, or take off fat. Go ahead and eat the whole avocado. Put that turkey at 10:15am on a slice of whole wheat and drop the string cheese, or get some nonfat cheese instead. I'd double the eggs whites in that omlet too. Other than those points, it looks like you've got a good start. Alot of what you're eating is clean, and the right stuff. A little less fat and a little more protein and carbs, and you'll be good to go. Good luck in your quest.

[laura817]

Originally Posted by Wolfnatas

My opinion = To be taken worth a grain of salt. From what you logged here, about 60% of your calories came from fat. 20% is more like what you want, no matter whether you're trying to put on muscle, or take off fat. Go ahead and eat the whole avocado. Put that turkey at 10:15am on a slice of whole wheat and drop the string cheese, or get some nonfat cheese instead. I'd double the eggs whites in that omlet too. Other than those points, it looks like you've got a good start. Alot of what you're eating is clean, and the right stuff. A little less fat and a little more protein and carbs, and you'll be good to go. Good luck in your quest.

Thanks for the input, Wolfnatas. There was a slight error on my part. I counted the calories in fat instead of counting the grams in fat. No wonder the fat % was so high.

I.E. Whey Protein 25 calories for fat with a total fat of 2.5 G.

[DaRkAnGel]

Perhaps the reason why you can't eat so much is because you are not used to it, and neither is your body? If you ate 800 calories a day, as little as that is, your body would adapt to it. IMO i think you should slowly raise your calories, as i think part of the reason why that you can't eat so much is because your stomach has most likely shrunk a bit. So this will slowly allow you to develop good eating habbits, good luck.

[laura817]

July 31, 2003 -- Thursday

I will be updating this journal as the day progress.

Food Intake:
8:15 a.m. -- 4 servings of egg whites omelet & 1 tbsp of salsa
140 Calories [12 P : 2 C : 1 F]
10:15 a.m. -- 1 serving of oatmeal & 4 slices of fat free turkey
145 Calories [13 P : 16 C : 1.5 F]
12:00 p.m. -- 1 can of tuna in water, 1 tbsp of fat free mayonnaise, 1 slice of whole wheat bread, and 1 cup of cabbage soup.
288 Calories [37.6 P : 15.6 C : 11 F] 4.2 Fibers
2:50 p.m. -- 1 small orange, soy burger w/1 slice of whole wheat bread & 1 broil egg
248 Calories [18 P : 24 C : 17 F] 2.3 Fibers
5:00 p.m. -- Granola Bar
140 Calories [2 P : 26 C : 3.5 F]
6:00 p.m. -- [__Racquetball__]
7:30 p.m. -- Chili, 1 serving of oatmeal, 1 peach & cabbage soup
396 Calories [23.3 P : 52.5 C : 8.2 F]
10:00 p.m. -- Whey protein w/half milk and half water
175 Calories [25 P : 12 C : 2.5 F]

Summary: 1532 [40% P : 46% C : 14% F]

==================================================
10:15 a.m. -- I am so stuffed. Urggghhh. Also, this is really the
first time I have eaten oatmeal and I must say it taste pretty horrible.

9:30 p.m. -- I am thinking about taking a little break from
racquetball. It is not as fun and exciting as it used to be. I might
restart playing some outdoor soccer.

10:40 p.m. -- It truly is a sad day. My diet is all wrong.

Diet adjustments for tomorrow:
1. Breakfast = Eat 2 servings of egg whites and include 1 serving of oatmeal
2. Early snack = drop the turkey and add a fruit
3. Lunch = drop the tuna and substitute it with turkey; add some more oatmeal and take in another fruit/veggies
4. Late snack = drop the whey protein drink and just drink a glass
of milk
5. Add more calories in somewhere in my diet..I will have to wait
& see the results

11:39 p.m. -- I am tired, discouraged and confused. That's not
a good combination is it?
==================================================