|
2004/04/05, 10:07 AM
Ok, so after two weeks of slacking off after hitting a few doldrums in my life, I've decided to get back to work!! I've discovered that the number 1 reason for my lack of motivation to work out and eat healthy is severe lack of sleep. I was averaging 2-3 hours of sleep a night during the week and then making up for it on the weekends. I work on the weekends at 3pm, so when I would sleep late it gave me no time to work out.
I'm going to try not to bite off more than I can chew here and only take things one week at a time/one day at a time. I will begin by posting my meals and workouts for each day for you all to critique. My goal it to loose about 2-3 inches around my waist and about 1-2 inches around my hips. I currently don't have a tape measure, I plan on getting one, and am currently using my clothes as progress.
I'll be back on this thread later today to report my progress to you all.:)
|
|
|
|
2004/04/05, 10:10 AM
Good luck cafennervosa! Take it easy and you will get there.- Mike
--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
|
|
2004/04/05, 02:33 PM
Good luck to you, but be careful:)
--------------
THE NATURAL WAY IS THE ONLY TRUE PATH TO SUCCESS, PRIDE, JOY, HAPPINESS, LONG TERM FULFILLMENT AND SELF-ESTEEM!
|
|
2004/04/05, 09:25 PM
Good to see you back and motivated:) Get some sleep and have some fun!
--------------
If you fall down seven times, get up eight.
|
|
2004/04/06, 06:09 AM
Ahhh....the wicked, wicked demon of fatigue and stress. I feel ya, good luck!!
|
|
2004/04/06, 06:10 AM
That null post was me!! Stupid computer!!!!!!:surprised:
|
|
2004/04/06, 09:32 AM
cafenervosa - that wasn't a bad day - just a little extra at the end of the day. it will get easier. Like I said - write down a asentence about your hardest challenge and then rewrite it to be a positive statement of the behavior you desire. I have found it really helps.
It takes time to change habits - congratulate yourself on working out and eating right during the day. Just think if you hadn't done all the stuff earlier, the 3 beers would have been much more damaging calorie wise.
Start over today. That is the cool thing about this, every day is a new opportunity to be better than the day before.
--------------
If you fall down seven times, get up eight.
|
|
2004/04/07, 02:59 AM
Oh, man did I blow it Tuesday....
I started off great:
5:30am Meal 1: 1/2 c. cottage cheese & bunch of green grapes, an Isopure shake and coffee
7am Workout: 25-30min of mostly jogging and a bit a walking to warm up and cool down, then 30 minutes on the Elliptical
9am Meal 2: 4egg whites + 1egg, aspargus, onion, 4oz. Turkey breast
Then I went to the mall to get my hair done. This took qutie a bit longer than anticipated. I was very tired and hungry by the time I was done. It was 3:30 and I knew I was in no mood to go home to make food. Plus I needed to get to bed by 5pm. I went to this awesome gourmet brewery (we have an unbelievable mall here)....
3:30pm Meal 3: 3/4 lb. sirloin burger with cheddar and bacon, french fries and 2 hand brewed beers!!!!:( It was like a circus in my mouth!!!
I came home and went to bed at 5pm, but got woken up by my boss call me at 8pm to ask me to work a split shift on Wed. O, goody, goody, goody, goody. Never really got fully back to sleep, even after taking the ZMA and 1 sleeping pill.
OK, asimmer, a sentence about my hardest challenge:
I weaken like a baby at the site of beer (and some wine and mixed drinks, but mostly beer). It makes it especiall tough when you live alone (and your S.O. is 900 miles away and has been away for a year & 1/2 now) and don't really have any support or friends to surround you with to help keep up your resolve.
Rewritten positive sentence:
I am stronger then what surrounds me. Food and drink will not control me, I will control it. I can do this on my own because I am doing it only for me. (And if the S.O. thinks I've become eye candy as a result, then that's good to!!!)
|
|
2004/04/07, 09:25 AM
Good! "I am stronger than what surrounds me. (I control my circumstances) Food and drink will not control me, I will control it (I eat to support my healthy lifestyle, I have complete control over what I eat).
Youp are not alone. We are al here. And just think - at least you don't have anyone else drinking or eating things you shouldn't in front of you. You have more control over your environment than some people.
One of my biggest temptations used to be when i would make lunch for my daughter. PB &J, or macaroni...oh, to eat some mac n' cheese. I could eat a whole box! But I knew it didn't do well in my system, I knew it helped me put on 50+ pounds.
When you are out and about, even when you are super tired and hungry - ordering something healthy amd staying away from the berr will build your discipline and self-esteem. Stop telling yourself that beer is your weakness, it gives you an excuse. For now, not forever, make 'I don't drink anything except water and diet soda (coffee is okay, too)' your mantra. Everytime you want a beer, picture yourself in a small string bikini. Is the beer getting you closer to that picture? Not at this point.
Am I getting too preachy? I am sorry. This is a struggle for me also.
I sat last weekend and watched my in-laws have champagne, my husband eat muffin bread and mashed potatoes with gravy and later at dinner three big dos equis amber with lime (my favorite), but I thought about how my pants are looser, how after I eat I am not sluggish or tired. After I ate brunch i wanted to run and do fun stuf, everyone else wanted to nap. Hmm. After diner i had energy and got a good night's sleep, my husband had indigestion and slept awfully. It is all about choices and how you want to feel.
I know I sound gody-goody, but believe me, I have been on both sides and I don't feel deprived, i feel alive.
Take care and 'just keep swimming'
:love::love:
Amy
--------------
If you fall down seven times, get up eight.
|
|
2004/04/07, 04:07 PM
no,no be preachy, asimmer, I need it and apreciate it...A LOT. I think that's part of my trouble: I've never really had any strict demands on my eating or lifestyle. I was somewhat of a latchkey kid growing up, so it was kind of a whatever, whenever attitude. I also had a bad tendency to try to loose weight to impress others instead of doing it for me. I dated a guy(several yrs ago) for a while that had a major attraction to weightlifter women, so went at it pretty hard-core, but then lost interest when I moved away and we broke up.
So, I need to get into the habit of believing this is for me and it's something I really want.
Thanks for the support!!
|
|
2004/04/07, 09:27 PM
Funny, i always envied the latchkey kids - they seemed so cool and independent, they had housekeys! But now as a parent i thinkit is sad, kids need so much more attention than they usually get.
Do this for you! Do it to prevent your dowager's hump, do it to prevent osteoporisis and muscle wasting, do it to prevent coronary artery disease, do it to prevent artherosclerosis, do it to feel strong and confident, and do it for all of the other women and girls you come into contact with as a mentor, role model or friend.
:love:
--------------
If you fall down seven times, get up eight.
|
|
2004/04/08, 02:45 AM
YES!!! Very good day on Wed. despite my schedule from hell...
2am 1st workout: 20min. Elliptical machine
2:30am Meal 1: 1/2c. oatmeal, 1c. skim milk, 1/2c. blueberries, 1 scoop Isopure
Headed into work.
7am Meal 2: 1 protine bar, 8 strawberries, sm bunch of green grapes
Got home at 9am
9am Meal 3: Roast Beef, provolone, and lite mayo on whole wheat bread
Went back to bed for 4 hours.
1pm Meal 4: 1 scoop Isopure
1:20pm 2nd workout: Weights for 20-30min.
2:30pm Meal 5: 4oz. salmon, brussles sprouts, 1/2 cup brown rice
3:15pm Went back into work.
Headed home at 6pm, it took about 1 hr (traffic) ate my last meal in the car.
Meal 6: 3oz Beef jerkey, 1 apple
I had to take a sleeping pill and ZMA to force myself back to sleep by 7:30pm so I can get back up on Thurs at 1:45am to do it all over again. WOOO,WOOO!
But, no alcohol, I got in my lifting when I didn't think I'd have the energy and I got back to sleep before 8pm, giving me nearly 6 whole hours of sleep to start over again the next day. I have another split shift on Thurs. and hope to employ the same methods....
|
|
2004/04/08, 08:22 AM
You rock!!!! Keep it up!
--------------
If you fall down seven times, get up eight.
|
|
2004/04/09, 08:19 AM
Ok, Thurs. went great, but I'm not sure if I'm eating enough here...
2am 1st workout: 20min. Elliptical machine
2:30am Meal 1: 1/2c oatmeal, 1c. skim milk, 1c. strawberries, 1scoop Isopure
Went to work...
7am Meal 2: 8 strawberries, 1 scoop Isopure
Got back home...
9am Meal 3: roast beef, provolone, lite mayo on whole wheat
slept for 4 hours, got up at 1ish and decided to take this as a day off from workouts.
2pm Meal 3: spinach salad w/ lots of fresh vegis, 4oz. turkey breast
Headed back into work...ate my last meal on the drive home
6pm Meal 4: 2oz. beef jerkey and an apple
(I stopped off for some coffee and "accidentally" bought one of those new nestle cookie dough candy bars, I couldn't help it, I needed chocolate!!)
I got home at 7:30 and went right to bed after taking some ZMA and valerian.
|
|
2004/04/09, 08:33 AM
It looks like you are eating enough - maybe you could eat a little more, but not in the form of cookie dough:).
Keep it up! You are doing great!
Add some veggies to your 9am meal.
add some wasa krisp to your 2 pm meal, some olive oil based dressing.
Maybe have some almonds (10-11) with your 7am meal.
Keep up your momentum!!!!
--------------
If you fall down seven times, get up eight.
|
|
2004/04/09, 12:06 PM
Thanks so much for the input asimmer. I posting this to keep me honest with myself, but I really apprectiate the support!!
|
|
2004/04/10, 10:29 AM
I made it through another day with succuming to the siren call of the Amstel. Friday nights are easy to give in to temptation for me since it is my one free night where I can relax at home alone, read, play a little Civilization on the computer, watch the History Channel...(oh, man, I sound like such a nerd!!)
2:30am meal 1: 5 egg whites + 1 egg, aspargus & onion, 2/3 cup sugar free salsa
no early workout this morning, I was too tired, however I worked a much more normal schedule today 4am-11am
7am meal 2: 1scoop Isopure, 8 strawberries
9am meal 3: 1/2c. oatmeal, 2c. skim milk, 3/4c. blueberries
Home now and I'm starving, I think it's the long drive...
noon meal 4: 4slices of roast beef, 1slice provolone, lite mayo on whole wheat, handful of baby carrots, 1 mozzarella string cheese stick
12:40 went to the gym for my only workout of the day, 40 min. of lifting.
1:30 meal 5: 3 oz of Turkey jerkey. I wasn't in the mood for more Isopure, so I figured this had enough protine to make up for it.
I got really sleepy and took a 1 hour nap on the sofa with the cat. When I woke up I decided I would indulge myself tonight and make a nice healthy homemade pizza, which required going to the grocery store. I was getting hungry again, so I figure I'd better have a protine shake b4 heading out.
4:30pm Meal 5: 1 scoop Isopure.
Dinner was at 6pm. I made a pizza w/ the Boboli's thin crust, sliced, smoked mozzarella, 1/2 large tomato sliced, red onion slices, kalamata olives, crumbled feta cheese, and Italian seasoning. I had the tomato sauce on the side. I ate half of it, which it was not very big, so it wasn't that much. I knew I could have easily eaten the whole thing, but I didn't!!
I went out and did some clothes shopping after dinner. Bought myself a new pair of running shoes and some workout clothes.
Before bed I had a cup of some Edey's sugar free (sweetened w/Splenda) chocolate ice cream. This stuff is great...only 3g. of sugar and 80 cal. per serving!!
Bed was at 11pm, dead tired fell right to sleep.
|
|
2004/04/10, 06:17 PM
You are making me hungry... Rock on!!!!
Aren't new shoes magical?:big_smile:
--------------
If you fall down seven times, get up eight.
|
|
2004/04/10, 09:28 PM
Oh, I love the new shoes. $100 New Balance running shoes for $30 at Marshels!!! I feel 5lbs lighter just wearing them!!
|
|
2004/04/11, 11:33 AM
Sat. was another great day. I worked in the afternoon and being at work all evening can get pretty tedious; so it's becomes very easy to make an excuse to go to one of the many really good restraunts we have close by for dinner. But I made a point to bring food that I would look forward to eating (instead of some crappy lean cuisine or healthy choice tv dinner, I'm soooo sick of the little sponges they try to pass off as food in those things!)
Slept in today just because I could, I need it!! However, I starving when I woke up.
10am meal 1: 1 scoop Isopure, 1/4 of a cantalope, whole wheat bagle with 2tbsp of lit cream cheese, coffee, multi vit. calcium w/vit. D
11am to the gym for weights for an hour.
12pm meal 2: 1 scoop Isopure, 2tbsp wheat germ, 1c. skim milk, 1c. raspberries blended as a smoothie and more coffee.
I had to eat one last time b4 heading into work since I knew it would be a while until I could eat again.
1:30pm meal 3: I finished the last 2 slices of my homemade pizza with tomato sauce.
5pm meal 4: large bunch of baby carrots and 2 scoops of Isopure
7pm meal 5: large spinach salad with garbanzo beans and 2tbsp of oil/vinagret dressing and 8oz chicken breast. Also 1 very tastey and very worth it Hershey bar. I needed the chocolate!!
I got home at 12:30am and was hungry again. Figured I'd better eat something small b4 bed so I wouldn't be starving again when I woke up.
12:30am meal 6: 1/2c. cottage cheese and 1oz of peanuts
|
|
2004/04/12, 05:00 PM
What is Isopure? Protein supplement? Feel any benefits?
I think it's a fantastic idea to write all your meals down--way to go--it so forces you to look realistically at what you are putting in your body.
I find it hard to stay away from the beer, too--some of them are just yummy and filling--but I just think of all those carbs and calories.
You sound like you're on the right track!
|
|
2004/04/12, 05:21 PM
You are doing sooo awesome! And yes, you need to eat when you are starving and cottage cheese is great before bedtime!
It helps so much to bring real food. It feels so much more in-control and it usually tastes better than restaurant food, anyhow.
Kee it up!!!!
--------------
If you fall down seven times, get up eight.
|
