Leofell's journal

[Leofell]

A little background; I'm a 17 yr old female, just under 5'10, my weight is about 145-150 (I don't weigh myself as I'm a recovering anorexic) and my current BF % is 19.6.

I had two weeks off from lifting due to college and a show I was in, and that was the beginning of the end. >.< My not-so great diet went to hell, and I lost a fair amount of strength which actually surprised me. My BF % has also increased from 17.2%.
But now I'm back in the gym five days a week and I'm finally prepared to sort out my diet.

I could ask tons of questions which have been asked before and still not understand what I need to do. So instead I'm going to write in here everyday what I ate and my workouts.

Please comment, or else I'll never learn.

-Leofell.

NB; starts tomorrow.

[cursor]

I'll watch...
Good luck!

[Leofell]

Thank you Cursor.

WEEK 1

Day 1;

-Cardio day today;

-15 minutes treadmill (5mins warmup, 10mins jogging speed and increasing incline)

-20 mins x-trainer:moderate (I had it on a ****ty programme that I kept on optimistically hoping it would get better. It didn't. )

-15 mins on the bike;random setting, level 3 and fast, followed by 2 minute cool down on a lower setting.

Diet;

6.45:
-peanut butter sandwich (2 pieces homemade white bread, 2 tsps pb)
-sml. coffee w/skimmed milk and 2 sweetners.

11.00:
-nutrigrain elevenses bar

12.30:
-1/2 a large ham sandwich (whole; 2 pieces hm white bread, lightly spreaded margerine, 5 pieces lean ham)

3.00:
-1/2 ham sandwich

4.30:
-1 carrot
-sml handful of peanuts
-tall glass of OJ

7.15:
-2 poached eggs
-2 pieces hm brown bread
-2 tsps margerine
-1/2 can baked beans

8.15: 1 mug of Green and Blacks hot chocolate. It's made with over 60% cocoa solids, is much lower in sugar than other versions, and the milk will boost up my protein before bed. I make it with 1/2 mug hot water, and 1/2 mug hot milk (skimmed).

9.55: 1/2 a tuna sandwich (hm white bread, dolphin-friendly tuna, low-fat mayo, spring onions and tons of dark, mixed lettuce.

Comment; Ok, firstly I didn't eat enough today. I'm still on the tail end of a stomach bug which has made me very nauseous. However dinner went down well, so hopefully tomorrow will be better.

NB; I drink water throughout the day. Usually about 2 large bottles.

[cursor]

Off to a running start!

[Leofell]

Day 2;

Workout: Today would normally be chest day, but I'm travelling all of tomorrow and friday, so I made it a general upper body workout.

-bike: 7mins, fast on a random hill setting to warmup.

Pec deck fly:
-light; 15, 10 (reps)
-moderate; 10, 8, 6
-heavy; 8, 8, 6

Machine press:
-moderate; 12, 10, 10, 8
-alternate grip (same weight); 10, 8, 8

DB row:

-light; 15
-moderate; 12
-heavy; 10, 8, 8

Barbell curl

-moderate/heavy; 8, 8, 7, 6, 6

-X-trainer: fast for 15mins.

Diet;

6.45:
-same as yesterday

11.30:
-nutrigrain elevenses

12.20:
-3 handfuls pasta w/ tom sauce (sause is organic, low sugar and salt)

3.00:
-probiotic low fat yoghurt w/ real fruit
-tall glass of OJ
-sml handful of peanuts

4.30:
-cheese sandwich (2 meduim slices Halloumi cheese, sml amount margerine, 1 piece hm bread, lots of dark lettuce)
-tall glass of OJ

6.40:
-big mug of coffee (2 sweetners, 3 tsps coffee mate, skimmed milk)

7.30:
-baked potato w/ spanish chicken (sauce from jar, low salt and sugar, 2 piece lean chicken, grilled).

9.00:
-bowl of porridge w/ 1 tsp honey.
-1/2 glass OJ
Comments;

Workout sucked. The actual effort and work was good, but I felt thrown off due to the break in my schedule, and I was working against the clock so I couldn't squeeze in the extra back and tricep exercises I wanted. I ended up doing gym ball ab workouts when I got home at about 6.30. (Which rocked. I love my abs.)
Plus point was when Mark (the gym guy) corrected me, but then commented on what great form I had on my free weight exercises (YAH!).
Diet wise I still need to eat more. I might try and fit in an extra meal between my breakfast and mid-morning meal. I'm not used to such regular eating, but I'm working on it.

[Leofell]

Day 3;

No workout as I was either travelling all day or walking round Bristol looking at the university campus. I did, however, walk up some very steep hills in high heels (so it needed twice the effort) so at least I didn't vegetate all day.

Diet:

8.00:
-2 pieces hm bread w/ sml amount margerine and Marmite.
-sml cup of coffee w/ 2 sweetners and skimmed milk.

10.00:
-Speciak K breakfast bar.

1.00:
-2 sml biscuits
-1 sml cup of OJ.

4.00:
-Special K breakfast bar

6.30:
-indian takeout; grilled chicken in sauce w/ toms, veggies and spices.
-boiled rice
-salad w/lemon juice.

7.20:
-big mug of coffee w/ 2 sweetners, 3tsps coffee mate and skimmed milk.

I'll probably have a large bowl of porridge w/ 1tsp brown sugar, or a some fruit later.

Comment;

Yes, I know I didn't eat nearly enough, but allowances have to be made when my schedule is so badly disrupted. I WILL do better tomorrow, and I'll be happier because I get to go to the gym.
Takeout was also not a great thing, but I chose a dish which had the least amount of ghee/oil in it, and filled up on the boiled rice and salad. Also there was nothing in the house, so I didn't have much of a choice.
Plus point of the day was Bristol University. It's a great city, and I'm very impressed with the course and the people. The accomodation is surprsingly nice, and I've been assured that the gym has an excellant free weights room.

[contradict]

I just wanted to say your doing well! Keep up the good work, I'll look forward to your progress. I'm 16, also a recovering anorexic, so I feel a little less alone at this site, now that I've found you.

[Leofell]

Originally posted by contradict
I just wanted to say your doing well! Keep up the good work, I'll look forward to your progress. I'm 16, also a recovering anorexic, so I feel a little less alone at this site, now that I've found you.

Thank you. And I wish you all the best too. I know what a struggle it is breaking away from self destructive eating patterns.

I'm glad you've found this place, as the people here are truly an inspiration and very, very helpful.

-Leofell.

[Leofell]

Day 4;

Workout: Lower body

-x-trainer: 7 mins on a varied setting.

NB; I note my progress for the machines in hole numbers, not the actually weight as it makes the whole process faster for me.

Leg press:
-h5: 15
-h6: 12
-h7: 10
-h8: 6
-(drop sets) 8, 6, 6

Hamstring curl:
-h1: 12
-h2: 10
-h3: 6
-(drop sets) 6, 6, 10

Extension:
-h2: 12
-h3: 10
-h4: 6
-(drop sets) 8, 8, 10

Machine calf raise:
-h3: 15
-h4: 12
-h5: 10
-h6: 10

Deadlift (DB)
-20kg: 15
-30: 12
-40: 10

-bike: 10 mins; random setting, lower resistance, fast.

Diet;

6.45:
-2 pieces hm brown bread, sml amount peanut butter, 1 tsp raspberry jam

11.10:
-Special K breakfast bar

12.30:
-2 rolls filled with edam cheese, sml amount margerine and lots of dark lettuce

1.00:
-sml hot chocolate (water, sml amount semi-skimmed milk)

3.00:
-1/2 an apple
-sml handful peanuts

5.00:
-sml handful peanuts

6.30:
-large coffee (2 sweetners, 3 tsps coffee mate, skimmed milk)

7.45:
-omelette (2 whole eggs) w/ sml amount edam cheese
-homemade salsa (1 chopped tom, 2 thick slices of red onion, 1 crushed garlic clove and lemon juice)
-1/2 can baked beans
-1 piece hm brown bread w/ 1 tsp margerine

9.50:
-porridge w/ 1 tsp brown sugar
-sml glass of OJ.

Comments;

Workout was excellent today, my legs were really burning up.
I'm quite pleased with what I ate too, although usually I would have done without the hot chocolate. However hormonal cravings were triggered around that time and I thought a mug of hot chocolate was better than a bar of chocolate.

[Leofell]

Day 5 (treat day)

9.00:
-1 piece hm bread w/ 1tsp peanut butter and 1tsp raspberry jam
-1 pice hm bread w/ margerine and 1tsp jam

10.15:
-bowl of porride w/ 1tsp brown sugar

1.00:
-white chocolate mocha latte

5.00:
-garlic and herb bread sticks
-1 large salmon fishcake (salmon, potato and herbs)
-french fries w/ tom sauce
-diet coke

6.30:
-1 hot chocolate w/ whipped cream

8.30:
-miniature boost bar
-miniature crunchie

10.00:
-2 piece hm bread w/ margerine and raspberry jam
-tall glass of OJ.

Comment;

No workout as I was in London. I did spend all day on my feet however, and I ran up the tube station stairs (dear lord, they're high!).
I made today my treat day as well because I knew Dad wanted to take me and Mum out to dinner. Back to the diet tomorrow.

[Leofell]

Day 6 (for yesterday)

Workout:

I felt kind of lazy, so I grabbed my skipping rope and headed outisde when it was all dark and frosty.

Skipping:
-15 mins-interval work (so steady skip, followed by fast blasts of high and double jumps). I think I took about 3 'breaks', once every five minutes (roughly).

Gym ball ab and back workout:
-crunches 4x12
-reverse crunches 4x12
-leg lift (double) 3x12
-back extension 3x12

Diet:

9.30
-2 pieces hm bread w/margerine and raspberry jam
-sml coffee (made as usual)

2.00
-omelette;
-sml amount cheese
-1 cup hm chunky salsa
-1/4 can of baked beans
-2 piece hm brown bread w/margerine

3.30
-special K bar
-large coffee

7.45
-ceasar salad;
-lots of romaine lettuce
-sml handful plain croutons (low fat)
-sml handful garlic croutons (low fat)
-sml amount grated parmesan
-2 pieces grilled chicken breast
-low fat dressing

10.00
-porridge w/ 1tsp brown sugar
-2 glasses cranberry and raspberry juice

Comments;

Pretty pleased with everything so far. I'm hoping the silence means that I'm getting it right. (I'll assume that).

[Leofell]

Day 7

BF % = 18.3

Was 19.6 so total loss is: 1.3%

I'm quite pleased with that, and I think that's within the healthy loss range.

I'll do my diet update at the end of the day.

[Leofell]

Day 7 (continued)

Diet

9.15
-1 piece hm bread w/margerine and sml amount raspberry jam
-1 large coffee

10.30
-2 pieces hm bread w/ 3 pieces lean bacon and tom sauce

1.00
-Alpen strawberry and yoghurt bar
-1 large coffee

2.30
-sml handful garlic croutons (low fat)
-2 slices cold meat

3.30
-beef casserole (lean beef, carrots, hm wine and juiced sauce, onions and runner beans)
-3 dry-roasted potatoes
-1 low fat probiotic yoghurt (raspberry)

7.00
-porridge w/ 1 tsp brown sugar

9.00
-2 pieces hm bread w/ margerine and raspberry jam

Comments;

I have been so hungry all day. Nothing seems to satisfy me! I might have some fruit and yoghurt later, as I really am hungry tonight. Weird.

[Leofell]

Day 8

Workout:

Couldn't get to the gym due to school commitments, so I did a gym ball workout when I got home so I wouldn't feel so lazy.

-crunches; 4x12
-pull ins; 3x12
-oblique twists; 4x12
-reverse crunches; 2x 12
-w/ double crunch; 2x12
-Triple threat; 3x5 for each exercise (this one is a killer! I love it!)

Diet:

6.45
-PB and jam sandwich (as usual)
-sml coffee

11.00
-special K bar

12.30
-pastrami sandwich (2 pieces hm bread, margerine, mustard)
-low fat probiotic yoghurt (raspberry)

4.45
-mini marmite sandwich (1 piece of bread, margerine, marmite)

7.00
-hm shepherd's pie (drained mince, onions, potato etc)
-brocolli

7.45
-large coffee

8.30
-porridge w/ 1 tsp brown sugar
-1/2 glass cranberry and raspbery juice.

Comments;

I'm getting really hungry all the time. I hope this is normal. :confused:

[StevenD]

Yep. It's normal. That much I know. I think that it's an indication that the body has grown used to frequent feedings and that its metabolism has kicked into high gear as a result. Since I'm trying to gain weight, it also let's me know that I'm not eating enough. I could be wrong and would interested in a better explanation myself. I hope that helps.