Sweetdream's workout journal

[minime]

Hi sweetdream : I know what you mean about the daily plate, its got everything! Fitday sucked because I had to enter all my foods as custom.

I took a look at your last couple of days of eating and I have come to the conclusion that you should eat less carbs and more protein and fats. Try to get 1g of protein at least per pound of body weight, half a gram of fat at least and then the rest of carbs.

Overall your diet choices look great! I see plenty of fruit and vegetables, but just try to watch the processed foods such as chips and granola bars as they provide little nutrition and don't fill you up.

I suggest you keep your calories where they are for a few weeks more (just try to tweak the macros a bit as i suggested above) and if in another month you still are not seeing any progress, then you may want to look at some changes.

The thing is that it takes time to lose weight, especially when you are not overweight to begin with. Since you are trying to lose only the last few pounds, they will be the hardest to shed. So stick with it! Be patient! Just remember, when you get there you need to keep it up anyway so there is no rush. When you reach your goal, what happens then? You can't go back to how you were, so just get used to how you are now. The results will come, just give it time.

[sweetdream]

Regretfully I was not able to workout today. It's my sister's 21st birthday though so I picked up a shift in the morning to be hme for dinner : and I just didn't have time, so tomorrow I will get my butt over to the gym and feel much better working out in the morning!!!

Minime- so I should be getting around 135 grams of protien per day?!?! wow!! the highest I have gotten via the Daily plate is a little over 90, I only average about 70. How do I get more in?? Should I use some kind of protein supplement? It just seems so hard to choose foods with so much protein, maybe I should eat more tuna everyday? or chicken?

Also, with the carbs.... I AM eating a lot, as per dialyplate at lease 200grams! How do I cut all of this out? I am still kind of new at this whole eating right thing and I want to make this not only a weight loss goal but a LIFESTYLE! I want this so bad and I have made so many changes already that a little more will definitaly do me some good. I guess what I need is maybe some Do's and Dont's of what to eat or maybe a list of foods to help me increase protein and decrease carbs. anyone willing to help? ... please?

[minime]

It will take you some getting used to, but after a while it will become easier! I used to eat a very carb heavy diet myself, until I began tracking my food and taking notice of what went into my mouth... it was a gradual shift.

if you aren't vegetarian then it should be easy to get more protein in : simply eat more meat! Try to setup your meals like this :

1. take some meat/fish/eggs

2. add some veggies/fruit

3. add a starch if appropriate (not every meal)

4. add some nuts/seeds/oils (not needed if your meat source isn't super lean or you use egg yolks)

so for example

breakfast : omelet with 2 eggs/2 whites, veggies and 1 peice of canadian bacon

snack : cut up celery with 1Tbl natural peanut butter, pot of fat free yogurt

lunch : big salad with 4oz chicken breast and olive oil based dressing

snack : peice of cheese

dinner : 4oz sirloin with steamed veggies & half a baked potato

snack : whey mixed into plain yogurt, 12 almonds

this is just samples of things you could eat, it will change depending on what time of day you workout etc. Try to have the bulk of your carbs around your workout.

Lady C had a good meal plan somewhere before, maybe she will come in and post the link to it. Also there is a good post somewhere with a bodybuilder grocery list (diet and nutrition section i guess) where you will find a lot of good info.

Good luck!

[sweetdream]

I found the list here: http://www.discussfitness.com/forums...list-7226.html

in case anyone wants to take a look....

I guess I am good with the fruits everyday ( I actually am using them in a smoothie so I get them all at once..is this ok?)

I have been eating much more healthier at work when I am there all day, tilapia with 2 servings of broccoli, weight watchers rice (very small portion) a side romaine leaf salad with grape tomoatoes, cruotons, cucumbers and a piece of grilled chicken...

ok..plain yogurt...ewww...hahaha does it taste better with the whey? I bought plain yogurt for my smoothies and tried to eat it like that but..I couldn't do it!!!

Next time I go grocery shopping for myself I will get more veggies, I love carrots, celerly, broccoli

Also...is it true if you are cooking the steak to a point where their is no pink that it loses all of the protein? I am a well done steak person, I could deal with medium well or maybe medium but I can't even look at it if it is still bleeding at me!!!

[sweetdream]

Originally Posted by minime

Try to have the bulk of your carbs around your workout.

does this mean before and after?? i go to the gym in the very early morning tomorrow....I am usually there by 930..what should I be eating for breakfast or when I come back? carbs before and after? either or or both??

I appreciate all of this help!!! i really do!!!

[minime]

I don't like the taste of plain yogurt either! I mix some cocoa and whey (choc flavor) into a paste with a little water and then mix this into the yogurt. You could also try putting splenda & berries in the yogurt?

do you have whey? I would say pre workout have an omelette and a slice of whole wheat toast. Post workout would be a good time for the protein shake with some fruit perhaps. Then a couple of hours post workout have a proper meal with some starchy carbs : say meat/fish with veggies and a small portion of brown rice/potato.

[sweetdream]

no I don't have any whey....not sure about how to approach getting it, drugstore or something? like GNC I think it's called out here

got back into the gym today. You know it's so nice to go there and see people that are happy to see you, say hello and ask how you are. I noticed this a lot about when I see other people working out, either at the gym or passing me by on the road, we are all friendly to each other!!! i i love it!!

Warmed up with a 4.5mph walk for 5 min
stretched

Lower body

1. Stiff legged dead lifts
30 lbs, 4 sets, 10 reps

2. squats
30lbs, 4 sets, 10 reps

3. lying leg curl
30lbs, 4 sets, 10 reps
boy do these hurt!!!

4. seated curls for quads
30lbs, 1 set, 10 reps ---waaaayy to heavy
20lbs, 3 ets, 10 reps- these were really hard for me!!!!

5. calves
20lbs, 4 sets, 10 reps

cardio:
tried something new with walking/running, this week I do a walk/job for 2 miles and it should take me under 26 min, so this is how I did it at the gym on the treadmill:

0.5 miles at 4.5 mph speed walk
0.5 miles at 6.3 mph run
0.5 miles at 4.5 mph speed walk
0.5 miles at 4.5 mph run
1 minute cool down

I got on the scale today and it dropped 3 pounds from the last time I went on!!! I can't believe it! I am getting very excited!!! Although, I actually went to the gym wearing SHORTS!!! I NEVER do that!!!! I felt good though, and I think maybe this might be one reason for the decrease in weight! but anywas..WAHOOOOOOO :

Also: minime- i did the over easy eggs and just ate around the yolk, since we don't have pure white egg mix with 2 slices of this cinnamin raisin bread and then when i got home I had a smoothie with watermelon, plain yogurt, ice cubes and splenda

[Lady C]

I don't know what kind of example MiniMe was refering to - maybe THIS

OR

Here is sample diet of mine.

Pre-workout
1 slice whole wheat toast & hard boiled egg

Workout
Cardio-weights-alternating days

Post workout meal
Protein and fruit shake

8-8:30
1 oz rolled oats
1 oz brown & wild rice blend, cooked
1/2 scoop protein
lots of cinnamon

11:00
2 oz chciken breast
4 oz broccoli

2:00
1/2 cottage cheese
apple

5:00
veggie pattie
4 oz broccoli

8:00
2 oz chicken breast
6 oz steamed califlower

On non-workout days I eliminate the first two meals and adjust the timing to spread it out throughout the day.

Congrats on the few pound off! I looked at your food log - still eating too many alcohol drinks & packaged foods to make a ton of progress. [Potato chips, sodas, ice cream, hot dogs, rum drinks, etc.] Getting in the habit of not eating these will be key.

The bad thing about alcohol is it is added calories, dehydrates your muscles, slows down your metabolism and prevents the body from building muscle.

[minime]

Lady C I would starve if I had to follow your diet!! How many calories is it? It doesn't look like much more than 1100 to me, and then on non workout days you have less? Do you get hungry all the time?

Sorry sweetdream! hijacking your journal.

Yes alcohol is killer, i used to drink a ton too : i'm irish In my past there were days when i would have more calories from alcohol than food. It is still the norm with most young people it seems (back home and here too!) to drink an awful lot. I have cut down a great deal, though beer is still my weakness I will have a couple of light beers for a cheat,i just don't have twelve anymore!

[sweetdream]

ok...I know I know...I had ice cream cake for my sister's birthday!!! I hadn't had anything like that IN A LONG TIME!!! I couldn't find the exact thing on thedailyplate though..

.. alcohol is my weakness and I admit I am having a hard time cutting it out (I am Irish as well!!!) I am cutting it out slowly most definitaly, before I came on here I would eat a ton and then have like 6 drinks!!! now I don't go over 4 (ok sometimes 5), so I think slowly but surely I won't drink as much and as soon as I get some extra money I can buy some better food to snack on in my house other than the chips and stuff.

It's hard living at home, like I said before and when hot dogs are for dinner you eat that or nothing and I refuse to starve myself (I'm also very italian, so eating is very much a thing I LOVE to do).

When I look at my diet now and compare it to what I was eating before it has changed dramatically and I don't want anyone to think I am ignoring their advice, because I'm not...it's just taking me awhile to change habits that I have built up for 23 years. Just like smoking, Iused to be a smoker, was for at least 5 years and it took me 4875345 times before I finally said THAT'S IT I'M DONE and I haven't had a cigg since 11:30 pm on new years eve of 2006!!! over 6 months!!!

Anyways, everyone on here can critique me and my eating away because I definitaly have changed a lot of things because of the feedback I have gotten from you girls and guys!!! So THANK YOU!! :

[gymgirl]

hey sweetdream,

first of call congrats on losing a few pounds. that's great that you are having more confidence and are able to wear shorts to the gym! I also think it's great that you have a gym envoronment where people say hello and ask how you are doing. my gym is like that, and if I miss even one of my regular scheduled days either the staff, owner or other members who workout there when I am there will not let it go unnoticed. It's motivating and helps you get your butt to the gym!

Oh and you can get whey at any suppliment store. One of the most popular and better tasting ones (a favorite amoungst the members here) is Optimum Nutrition. buy a small tub first to make sure you like and and that your body likes it.

[sweetdream]

Today...my morning started off okay and then as I was driving to the gym I realized as I got half way their, I packed everything I needed to work after...except...a BRA!!!! their was no way I could work in my soaked sports bra so I trucked my little car all the way back home and did some stuff their

Walk 11 min- 4.5 mph
run 11 min
This was TOUGH!!! I used the track this time and oohh boy, not only was it hot out, but I was huffing and puffing. I walked 1/2 mile, ran 1/2 mile, walked 1 time around, ran 1/2 time around, walked 1/2 track, ran 1/2 and then walked 1/2. It is really hot out and I was almost passed out!!! bad idea I think, I didn't have any water and it was my first time running around the track in this heat
I got home and rode my bike for another 20 min and I was kind of glad I forgot that stupid bra because I definitaly enjoyed the nice cold shower... ok gotta go..gotta get to work!!!

[Lady C]

Originally Posted by minime

Lady C I would starve if I had to follow your diet!! How many calories is it? It doesn't look like much more than 1100 to me, and then on non workout days you have less? Do you get hungry all the time

Well that shows you how everyone is different. My workouts are half of one of yours (less calories burned). I am almost twice your age so adding pounds is easier for me than you. I don't track my eating in detail but I do get between 1300-1700 calories per day depending on the workout.

[sweetdream]

Today at the gym:

4.5 mph walk for 5 min warm-up
stretch

Upper body:

1. flatt barbell chest press
30 lbs, 4 sets, 10 reps

2. bicep curls
20 lbs, 4 sets, 10 reps

3. dips
resistance 9, 4 sets, 10 reps

4. pull ups
resistance 9, 4 sets, 10 reps

5. seated row
24.5lbs, 4 sets, 10 reps

abs

cardo:
20 min stair master
10 min eliptical

[sweetdream]

ok yesturday I walked/jogged 2 miles in 20 minutes. I am pretty happy with that number but I still feel so winded!!

today::
walk/job 2 miles in 20 minutes
again, it was really hard for me, I feel like I should be in more shape than this!!! <-- my face when I was done! hahaha

I also did some abs today and

rode my bike for 22 minutes

I have to work at 5 and I have had a rough past couple of days (boyfriend troubles ) and I just want to sit outside and read my book!
Have a great day everyone! I am definitaly heading up to the gym tomorrow, I have off from work and will train. I'm getting really excited about this trip with my friend, can't wait toget away! definitaly needed!