Things have to change...

[feir]

Height: 5'4
Weight: 132lb
BF: 24%

In 2003 the Tanita said I was 32% BF at 135lb.
In 2005 after much hard work, I dropped down to 18% BF.
In 2006 I began studying again and had little time to take care of nutrition. Winter affects me in a big way as well as I am from a tropical country.

I have been at about 24%, have been eating junk quite often because it's more convenient to do so when at university (plus I'm an emotional and sometimes a compulsive eater), and am sick of this. Things have to change. I want to get back down to 18% BF and lower, and am going to start eating as clean as possible from tomorrow. This journal is to record the journey. I have lurked around here for some time and this forum seems to be one of the most sensible and non-judgmental ones out there.

Food log is in sig. Any suggestions and/or comments are welcome.

Welcome to Discuss Fitness land.

Starting an online journal is a wise choice.

I challenge you to train hard and eat smart for the next 10 weeks and see how much you can achieve towards your health and fitness goals.

I'm here to support you and cheer you on.

[DrewL]

Feir-

I am also starting a diet to loose some bodyfat. A couple of ?'s. Are you implementing any weight training and cardio? If so thats awesome. If not you can definately get great suggestions from the posts on this board. I understand the compulsive eating thing. 6 months ago I had no problem eating a whole DiGorino pizza and a pint of ice cream for dinner. Now I almost get sick thinking about it. I understand its hard eating at a university especially if you are on a meal plan but you can eat healthy you just have to try a lot harder. Think salads, veggie trays, baked chicken(no chic-fil-a does not count), say no to pizza, all things deep fried, chinese food(the majority or it), sweets. Just remember that you didnt get overweight overnight and that it will take time to loose bodyfat. Aim for 1-2 lbs per week and stay focused and you will acheive you goals.

Drew

[feir]

pierini, I accept your challenge! Thanks for offering your support.

Drew, how did you manage your compulsive eating thing? And thanks for your suggestions on food.. I will try harder... perhaps always keep a supply of boiled eggs and frozen veg around to carry to school. What are veggie trays though?

Yup I do weight training and cardio - am currently trying out Kelly Bagget's vertical jump program (2 days a week) with upper body and whole body training the other 3-4 days.

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Today's training:

20 mins treadmill (5 walking, 5 jogging, 10 HIIT)
20 mins elliptical (steady mixed with HIIT)
3x5 17.5kg DB bench press
2x5 plyo pushups with a ball
3x8 17.5kg DB swings (like kettlebell swings)
Medicine ball slams, throws, swings.

[DrewL]

Feir-

Before I didnt really care about my health, but once I really started paying attention and noticed my waist line rapidly increasing, that was enough motivation to do something about it. The one thing I suggest is to not keep any junk food around the house. That way if you get the urge to eat everything in sight the only thing you can eat is healthy stuff.

Veggie Trays-

In the food courts at Ball State they have these pre-portioned trays of broccolli, carrots, caulaflower, ect. these are what I call veggie trays...

Good luck with your training i will be keeping an eye on your journal.

Drew

[sweetdream]

Good luck!!! great start doing the journal! it has helped me keep track of everything!

[feir]

Drew, that's a good idea. I might start keeping a tray of plain lettuce, broc and cauli in the fridge. If they're tasteless I will probably stay away from them unless I'm hungry!

sweetdream thanks for checking in

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Training:

5x10 high object jumps
5x10 lunge jumps
5x5 depth jumps
5x8 20kg jump squats
5x4 57.5kg RDL
5x4 35kg ATG squats

[TomG]

nosdiet.com

[feir]

Rest day.

I am considering getting back into the AD or doing the TCD, and ate just protein and fat today.

Positives the last time I did it (was on it for 7 months):
1. More stable blood sugar, less prone to fake hunger pangs
2. Easier to burn fat
3. Easier to maintain good body composition
4. Helps reduce/regulate intake of dirty food

Negatives:
1. Met-con / high intensity work suffers
2. Makes the compulsive eating/binging problem worse

Comments or suggestions anyone?

[Lady C]

I wouldn't restrict foods just control quantities. Food restrictions causes binges to happen.

I would lean more to the "No S" diet idea posted. A well-rounded diet with lots of whole grains, fresh fruits, fresh veggies and lean proteins.

Eat smaller, more frequent meals (5-10 times per day) like every 2-3 hours. Break up your total caloric intake and divide by the number of meals. This is your meal caloric target.

[feir]

Ok Lady C, I'll take that into consideration. Am still trying to decide :|

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Training 26/9:

10 mins elliptical steady state
10 mins elliptical HIIT
3x5 30kg C&J
3x5 chinups
3x5 dips


Training 27/9:
5x4 37.5kg ATG squats
5x4 60kg RDL
5x8 20kg jumping squats
5x5 depth jumps
5x20 lunge jumps
5x10 high object jumps

[Lady C]

I just checked your food log. Your diet is not well balanced. Way too much fat & protein and not near enough fiberous veggies

Eat fiberous veggies at every meal if possible. You are also not consistant. Some days you eat a lot more than others. I would concentrate on eating well balanced meals every 3 hours. Yes, it is a pain at first but it WILL make a difference. For your size (similar to mine) your body only needs 15 grams protein per meal (15x5=75). You have been consuming 2x that.

Make up lost calories from meat with fresh veggies. Broccoli, califlower, cabbage, peas, green beans, salads, cucumbers, mushrooms, tomatoes, aspargus, etc.

You will feel full and not be craving as much.

As far as the workout goes - just perform one. You can work on the specifics after you can do a constant meal plan and workout of some sort for 1 month.

[feir]

Hi Lady C, thanks for taking the time to check my food log and to suggest a good way to get into this losing bodyfat thing.

The days I ate fruits and veggies were the days I was finishing the stash. The days after, I began dropping carbs while considering whether or not to do the AD. The startup phase suggests cals 18x bodyweight as a starting point, <30g carbs, 40-50% protein and 40-60% fat for 5-12 days.

I appreciate your good intentions and hope you will not be offended that I have decided to return to the AD (did it for 7 months previously and it helped me drop to 18%) because it has been keeping me satisfied and with no carb cravings on this amount of protein and fat. Veggies are kind of dangerous because I love them and can consume mounds.

Training-wise, I am doing Kelly Bagget's which calls only for two days of leg work. The other days I do whatever I feel like doing just to keep the upper body in shape as well.

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Training:

20 mins elliptical
10 mins rowing
BB snatches up to 20kg
1-arm DB snatches up to 20kg
L-sits

[feir]

Training:

20 mins elliptical
5x5 27.5kg mil presses
3x5 pullups
3x5 dips
ball slams
rotator cuff work
10 mins treadmill


The water has drained out of my body. I feel too tired to do metcon work, but seem to be doing well with strength work. Watching the abdomen bloat go down is motivating.

Something unrelated: I am disappointed at how some people can be so unkind. Walked past some boys from China yesterday and they started discussing loudly whether I was male or female. On the treadmills today there was a girl beside me who kept staring and her male friend beside her said "I've seen worse" and they went into a discussion about female bodybuilders.

Originally Posted by feir

Something unrelated: I am disappointed at how some people can be so unkind. Walked past some boys from China yesterday and they started discussing loudly whether I was male or female. On the treadmills today there was a girl beside me who kept staring and her male friend beside her said "I've seen worse" and they went into a discussion about female bodybuilders.

Sticks and stones may break your bones, but words will never hurt.

Use those mean incidents to motivate you to do what you want to do. We are here to support you.