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Thursday, October 13th, 2005
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So, a little cheat last night. This diet is low on sugar and I've been craving sweetness like crazy. THe only thing in the house I had that was sincerely sweet and reasonably healthy was raisin bran, so I had some.
I felt like crap this morning. Sick and stomach-achy. Could I already be adjusted to the other diet, the healthier one? I hope so, heh.
This is mostly just a reminder to myself that if you cheat you will feel like crap. And not metaphorically.
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Comments: Add Your Own.
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Wednesday, October 12th, 2005
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So, I've discovered that there is very little purchasable food out there that fits to the diet.
Plain bread? unheard of. Salad? Comes covered in dressing. Veggies? Hella expensive AND comes with excessive dressing. Sandwiches? Triplestacked. Soup? Vegetarian stuff either has excessive cheese or excessive potato.
I packed sammiches today, and had to make do with vegetable beef soup and a small bit of a sub-sandwich type sandwich with most of the meat and cheese picked off.
At least I got amusingly odd looks when I ate the bread and not the meat, and not vice-versa.
This lead me to thinking about fast food/eating out. The last diet I was on, it'd help me pick low-fat fast food, but on this one it's not low-fat or low-cal, it's genuinely healthy food, it's veggies and whole-grains and the like. I really have to bring my food or go hang.
I'm tempted to buy a cheap toaster for the SBA office and stick bread in the freezer. Insane, no?
*whine* I had spinach dip on rye with tomato soup all packed in the car, and I took the bus in. /whimpering
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Tuesday, October 11th, 2005
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Day 2:
I already cheated yesterday, doesn't that suck? It wasn't bad, tho'.
I'd forgotten to grab a sammich to take with me, and there were cookies for everyone in one of my classes. So I skipped a sammich, had a cookie.
I was hella hungry afterwards.
Eh.
Doing better today -- tomato soup, and lots of it, with tasty toast.
More toast soon, with veggie cream cheese and likely a huge pile of spinach. Made a special trip out last night to get peapods, so if I'm still hungry after that, I'll have those.
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Monday, October 10th, 2005
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| Time: | 12:49 pm. |
| Mood: |  quixotic. |
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Woo. Starting again. (As I always do.) The new diet is called the Bread for Life diet.
This stage, for two weeks, is the following:
Six meals.
Eight to twelve slices of bread a day.
A thin layer of spread on the bread
Unlimited non-starch veggies
1 serving fruit
3-4 eggs a week
2-3 tablespooons of olive oil
tons of water
Unlimited lean meat or fish three times a week with no bread that meal
1 multivitamin a day.
I like this for many reasons:
1) Sammiches. Six sammiches a day PLUS veggies.
2) more than one 'unllimited'.
3) Focus on hydration
4) focus on vitamins
5) It tells me how to eat out.
6) OMG, the recipes for stage 2 in two weeks look AMAZING.
7) there are several chapters on the mental aspects of dieting that fit with the way I eat.
I'm going to just do my videos here and there until I get my pedometer back (it was broken and mailed in).
Rowr.
Weigh-in: 259lbs.
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Saturday, August 14th, 2004
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So, I've been bouncing from just under 210 to about 215 lately, and I feel stuck.
So, I'm doing a few things: new goals, with set rewards for myself etc, and I'm going to do a 'quick start' diet for ten days. I'm also going to change up my routine.
Lemme be honest: I'm bored with running every other day. It puts me a bit off running. Because I do it so MUCH, my brain shuts down. So.
There's an eliptical in the exercise room, and I have a bike, and I want to exercise more often than every other day.
So once a week plus Saturday, I will run. Saturday will be my long run, and I'll make sure to do at least 5k, and I'm working up to a 10k.
And now, the goals.
I've read somewhere that the first 10% of your weight loss is the hardest and slowest, and then the next plateaus come at about 25%, about 50%, then 75% and finally 90%, and the last ten percent is the hardest.
SO.
Current weight: 215.
10%: 210
25%: 202.5
50%: 190
75%: 177.5
90%: 170
100%: 165
10% reward: CD
25% reward: DVD
50% reward: PS2 game
75% reward: go to a con
90% reward: Something hip for my computer
100% reward: I dunno. It's got to be cool, and it depends on how quickly I get here. Maybe a trip to Seattle to see the cool people?
Okay. Now that that's set, here's my plan for the quick-start diet.
I like this one 'cos it's low-carb, but not no-carb, and it specifically warns against staying on it for too long and has provisions for maintaining by adding in more carbs. It also uses lots and lots and lots of veggies and fruits, low energy density foods, and promotes at least 45 minutes of exercise a day.
I'll be doing it for ten days. Meals 1+4 are interchangeable, but I doubt I will change them. Just breakfasty foods in the morning and snacky foods at night.
Meal 1 choices:
1 scrambled egg (substitute) with 1oz low fat cheese, apple, banana.
1 scrambled egg (substitute) with 2 oz turkey, banana, pear.
1/2 cup cottage cheese w 1/2 oz sunflower seeds, apple, pear.
Meal 2 and 3 choices:
2 cups veggie soup, 1 slice bread with 2oz cheese melted on it
1 slice bread w/ 2oz turkey and 1 oz cheese on it, 6 cups raw carrots and celery.
6 cups spinach w/ 1 oz cheese and 2 oz turkey or chicken shredded in it, and 1/2 cup fat-free croutons
4 oz chicken with 3 cups cooked veggies over 1/2 cup rice.
1 cup grilled tofu with garlic, 1.5 cups peas/corn, 2 cups popped corn.
Meal 4 choices:
Turkey-and-spinach rollups, made with 2 cups spinach, 1 oz cheese, 2 oz turkey, with 4 cups raw broccoli.
2 cups broccoli soup with 2 oz cheese.
Apple and banana with 2 tbs peanut butter.
1 cup tofu jerky with 6 cups veggie salad.
Basically, four meals a day, no snacks, but if I have things like 2 pieces of fruit in a meal it's no problem to save one for later if I think I'll be hungry.
It's a five-day quickstart, but I'm going to do it for 10 days if I can manage it. Bought everything for the first five days, and it came to $31, or $6-ish a day... not bad for all the fresh veggies I bought. Next set of five days, I'll buy more frozen and see if that brings down the price some. Broccoli is decent when frozen, as well as peas and carrots and corn. The fruit, I'm afraid, will have to stay fresh, but bananas are always cheap and apples tend to be quite inexpensive in the fall.
I'm going to head over to the farmer's market on Monday. No classes until the evening, so I have plenty of time.
I'll be fit-daying this, to see where my fat and calories are. I'm wondering if adding starches to meals 1 and 4 will give me a good, sensible plan to follow in general. My problem is it doesn't allow for a lot of creative cooking unless I really know what I'm doing with numbers, and I've found quite a few good recipes I can make low-fat and tasty (made mom's cheese sauce with fat-free cheese and skim milk, and it came out GREAT, as did the mexican dip with fat-free cheese and sour cream and I think beans). I'll join some light recipe groups as well and see if I can get myself to eating four to six small meals a day rather than three big ones. I have a feeling this'll help with both cravings and portion sizes.
I'm also going to use this journal to add a bunch of dieting groups, and find some good weight-watchers recipes.
Yarr! Back on track!
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Thursday, July 29th, 2004
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Yay for not paying attention.
Just got home. Ran 52:10.
Had no idea how long I'd been going.
Looks like it was about 4.2 miles, according to Yahoo.
Holy crap.
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| Time: | 1:17 am. |
| Mood: | determined. |
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Okay. More whole foods, fewer bars. (But still some bars, 'cause I'm never able to sit down for breakfast when I have class and/or work.)
Breakfasts:
Meal bars: $1.29 (x5)
OR
Oatmeal: $0.66 (x2)
AND
Apples: $0.33 (x7)
Average cost per meal: $1.44
Lunch:
Fresh Broccoli Soup:
Broccoli: $0.65
Soup mix: $0.69
Total cost: $1.34 (3 meals)
OR
Fresh Potato Soup:
Potatoes: $0.75
Soup Mix: $0.69
Total Cost: $1.44 (3 meals)
OR
Chicken Rice Soup: $.99 (1 meal)
AND
Milk for the soup: $2.79 / gallon (6 meals)
AND
Apples: $0.99 (3 meals)
OR
Carrots: $.49 (2 meals)
OR
Broccoli: $ .65 (2 meals)
Average cost per meal: $1.24.
Dinner:
Spaghetti:
Pasta: $0.64
Sauce: $0.99
Tofu: $1.99
Total: $3.62 (4 meals)
OR
Chicken: $2.19 (3 meals)
AND
Peapods: $2.27 (3 servings)
OR
Carrots: $1.49 (4 servings)
Average cost per meal: $1.37
Average cost per day: $4.05.
Total cost for the week: $28.35.
I wanted to be under $25 for the week, but I think I'm going to have to up that to $30.00 to be realistic. I "splurged" on a bag of spinach to snack on -- $1.99 -- as well as pretzels for $.99.
Total for the week: $31.33.
The good news is, I may be able to take some of this costliness out if it turns out, for instance, that I don't use the whole gallon of milk to make the soup.
Still, $120 for food is quite a bit less than I've been spending. (Sadly.)
Also: Those meal bars are expensive, comparatively. I could have oatmeal and toast much cheaper.
I may have to start getting up in the mornings.
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Weigh in!
The scale says: 213.2
So about 5lbs for the month, not bad at all, and that's with two lapses.
I think the lapses didn't matter much because I wasn't feeding myself right for quite some time. Despite my best insticts, I probably really do burn the calories that FitDay says I does; and that means i'm underfeeding myself by about 300 calories.
So! On to month 2.
Calorie goal for the day is now 1800 instead of 1500, plus whatever I exercise.
Slimfast bars and things make me MORE aware of when I'm eating, and thus falsely hungry earlier. This means I'll be eating less of them and more 'real' food, which probably has fewer calories. I will be eating more of the soup cups and things; those fill me up without making me think 'hey, is this it'?
Exercise is going great -- without really pushing, I can do over 2 miles outside now. I wish I could afford a personal trainer or something to tell me how to get my upper body going now that my legs are finally toning up.
Rar.
Go me, in general.
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Doing fine on the diet, but just a note:
You can not rush a tofu recipe.
*tosses a lot into the garbage*
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Of course I've been lazy. I suppose now that I discovered you can publically scroll through Fitday at your leisure, the point of me posting bajillions of things up here has just gone out the window.
Did a little research after mom mentioned that I was short on protein; I think she's right. I'm going to start eating more. I've gotten myself some lovely light firm tofu, and some silken too. I've got some protein powder things to try, but they mostly look wretched, so I doubt that's going to stick.
I'll also be eating more Genisoy bars rather than the SlimFast ones. It'll screw with my money totals, but not by much, so I'm just going to give up keeping such close tabs on it until I really settle into a diet.
Anyone have a favorite health-food place I might be able to order Genisoy from in bulk?
I considered the blackstrap molasses and such, and while I have some and might put it in tea or something if I think I'm low for the day, I'm going to try to substitute more green leafies into my diet to get the iron and calcium first. That stuff is NASTY.
Counting the amnisty day, which is as close as I can get to correct, now, I've burned 3329 more calories than I ate this week.
Not bad, not bad at all. I'll let the amnisty day stand.
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Today was ALL about junk food.
First, Violet Crumble bars are only slightly worse for me in terms of fat and calories than a Slimfast Snack bar. They're about halfway between a snack and a meal. So when I want junk food... I can afford it, diet-wise. Eighty-nine cents. Add that to the list.
Also, fat-free onion dip and pretzels. Well within the 'snack' range and totally junk. Woo woo.
And finally, Meijer had on sale a new kind of soda. It's called Switch, or something like that, and it's basically carbonated juice. No aspartame, no added sugar, no caffiene, and almost no sodium. So I tried one, since they were cheap. Tasty way to get vitamin C. Pity they'll be out of my price range soon.
Also, did my running, almost all of it at 2.0 incline. Go me. I'm thinking about trying to stay a day ahead and doing next week's running on Saturday... we'll see how I feel.
Will update with the food link tonight.
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Today sucked. I didn't even TRY to keep track of what I ate, really, after I left school.
SO, today is an amnisty day. The running schedule picks up again tomorrow, further notes then.
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Okay, here goes nothing: this ought to be a boring day.
The Menu:
2 Special K snack bars
1 Slimfast Bar
1/2 a banana
1 Slimfast noodle thing
1 GeniSoy bar
1 turkey sandwich, no cheese
1 container yoghurt
1 cup macaroni and cheese
Calories Eaten Today
source grams cals %total
Total: 1716
Fat: 46 413 25%
Carbs: 252 938 56%
Protein: 82 329 20%
Alcohol: 0 0 0%
Turns out yesterday I did my 24 reps at 45, not 40. Tried 55 today, only did 10 reps and I have a sore arm... so 45 it is for a while. About one-quarter of the way there, hurray!
Calories Burned Today
source cals % total
Total: 2153
Basal: 1787 61%
Activities: 366 13%
I did next week's running program, woo woo, plus a bunch of walking around. Go me.
So I burned 437 more calories than I ate.
[Therefore, for the week, I have burned 3001 calories! If I burn 499 tomorrow, I'm perfectly on track for having lost 1 lb a week this month.]
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So, I hopefully have all my coversions sorted out and my Fitday correct.
At any rate, I bought some more food, and I'm going to add in the food that I ate when Wren and I cooked.
Microwave popcorn (low fat kettle corn, yay!) - $0.98
4 Yougurt - $.50 each, $2.00
Instant oatmeal: $3.45
2 boxes Special K bars: $5.38
Mint tea: $2.00
Jello cups (buy 1 get 1 free impulse purchase): $2.99
Bananas: $0.87
Broccoli: $ 2.50
Pea pods: $2.00
Roast: $3.00 (my half)
Carrots: $2.30
Potatoes: $1.00
Bread: $1.30
Turkey lunchmeat: $2.00
Chicken breasts: $3.00
Total: $34.99
Hopefully, I won't eat everything I bought and this'll last me longer than 30 days. We'll see.
Starting yesterday -- another thing I forgot yesterday -- I decided I was going to do 20 reps of the pseudo-chinup armcurl thing. Maybe by the end of the year, I can do a real chinup! Woo woo! I did 20 at 35lbs yesterday, but it was dead easy. I think I'll try 40 today.
ETA: Did 2 sets of 12 at 40, and my arms don't even feel tired. Up to 45 tomorrow, I think!
Meant to just do some walking on the tread while I was down there, and ended up doing a set for this week. Now I don't have to exercise tomorrow if I don't want to, but I probably will. Best to save up a few calories in case there's cake at my cousin's party on Sunday!
Food so far today:
1 Slimfast bar
1 Slimfast soup
1 packet instant oatmeal with raisins!
1 cup snow peas
1 Special K snack bar
1 grilled chicken breast
1 tablespoon yellow mustard
1 baked potato
1 clove garlic
1 Healthy Choice ice cream pop
1/2 banana
1 bowl cereal
Calories Eaten Today
source grams cals %total
Total: 1518
Fat: 25 224 15%
Carbs: 256 932 63%
Protein: 80 322 22%
Alcohol: 0 0 0%
Woo woo.
After pseudo-extensive research, I have determined that by god, the basal level is right, and possibly even low. Wierd.
But it just doesn't FEEL right that I could burn that many calories in MY lazyass lifestyle. So, out go the lifestyle calories. Completely. I think it's crap, hehe.
Calories Burned Today
source cals % total
Total: 1936
Basal: 1787 65%
Activities: 149 5%
418 calories burned!
[Note: 2564 calories burned so far this week, counting today - right on track for a pound of weight loss!)
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Well, I've gotten TONS of advice from TONS of different sources, and here's my final decision.
I will stay 500 calories below my calories burned each day.
This means raising my limit to 1500 calories per day -- really, quite a welcome thing -- but leaving my fat content alone.
Did my running today, and once again did a second set with an extra minute, but this time at a 2.0 incline.
Go me!
I forgot Wren and I got a bunch of fresh veggies the other day. I consumed an entire head of broccoli. Man. My body wanted that.
At any rate, menu later.
ETA Whups, forgot to update yesterday. Here we go.
ETA 2 Whoa, did I screw up my tablespoon-to-cup conversion.
Foods eaten:
1 GeniSoy Bar
1 SlimFast noodle meal
1 cup chocolate milk (made from skim milk)
1 cup raw broccoli
1/4 cup light ranch dressing
1/2 cup applesauce
1 turkey sandwich with cheese
1 whole bag microwave kettle corn, 94% fat free
Calories Eaten Today
source grams cals %total
Total: 1326
Fat: 41 369 28%
Carbs: 182 645 49%
Protein: 74 298 23%
Alcohol: 0 0 0%
More fat than I'd like, but it came from the ranch dressing and the cheese -- could be much, much worse. Going to cut back on the dressing if I have more broccoli. More ETA 2: I had 8 tablespoons instead of 4 for a quarter cup of dressing. Er, whups. 41 fat grams is not so bad. And way better tahn 55.
Calories Burned Today
source cals % total
Total: 1904
Basal: 894
Lifestyle: 787
Activities: 223
Which means I burned 578 more calories than I ate.
Not a good day, but I think I've been overstarving myself the last two days, so I'll forgive it. Still more ETA 2: What a difference the right conversion makes. Oi. A good day, all in all.
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Wednesday, May 19th, 2004
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Menu for the day:
1 Slim-fast meal bar
1 Slim-fast snack bar
1 Soup-cup
2 Apples
1 special K bar
1 package sweet tarts
1 roast beef leftovers
1 potato leftovers
1 carrot leftovers
2 cups of mint tea
So far: 1262 calories, 21 grams of fat. In the words of Bridget Jones, v. v. good.
Resting from running -- I didn't even bring my bike, and Wren drove me in on her way to work. I'm a bit saddle sore from riding the bike so much, and I am supposed to occasionally take a day off. I'll walk home from work, though -- better than nothing at all.
Nothing interesting to report, except that I must find a way to reward myself for keeping to my limits - yesterday I resisted the temptation of chocolate milk with whipped cream on top as a dessert, and this morning I did not have an ice cream bar for breakfast. Go me. As I am broke, however, I have no idea how to reward myself. Bleh.
ETA: Got home, was starving. Had some noodles with a pinch of cheese on it to quiet my stomach. So add:
1 cup cooked pasta
1/4 cup shredded cheese.
Totals:
Calories Eaten Today
source grams cals %total
Total: 1665
Fat: 33 301 19%
Carbs: 283 1033 66%
Protein: 56 226 14%
Alcohol: 0 0 0%
And today I burned 1800 calories exactly, if I continue to cut my basal in half.
I'm going to have to do some research to see if I'm really burning 1800 a day just as a basal. If so, I should up my daily intake a bit, which I certainly wouldn't mind in the slightest, o'course. I'll keep y'all posted.
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Some of this is shamelessly plagerised, but as it's just for my own notes that's fine by me.
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75 percent of this is fat, 25 percent lean tissue.) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories-in (diet) and more calories-out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
Metabolic Calculator
Based on Your Individual Criteria:
Input Weight is: 220 in U.S. Pounds
Input Height is: 69 in U.S. Inches
Input Age is : 23
Input Gender is: female
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The Metabolism Results Are:1845.4 calories per day is your Basal Caloric Rate. This is: no more then 61.515 grams of fat (30%) for your Basal Caloric Rate
69.204 grams of protein (15%) for your Basal Caloric Rate
253.75 grams of carbohydrate (55%) for your Basal Caloric Rate
No less then 1345.4 calories per day recommended for safe consistent Weight Loss. This is:no more then 44.848 grams of fat (30%) for your Weight Loss Caloric Rate
50.454 grams of protein (15%) for your Weight Loss Caloric Rate
185.00 grams of carbohydrate (55%) for your Weight Loss Caloric Rate
At this safe consistent Weight Loss Caloric Rate,
you will lose 1 pound every 7 days
This works out exactly to the above paragraph.
From Countcarbs.com:
Your Basal Metabolic Rate represents the minimum calories your body needs each day for basic function like heartbeat, blood flow, body temperature regulation, respiration, etc.. It does not include calories your body will use for movement and activity.
In order to effectively lose weight, you must eat enough calories each day to meet your basal metabolic requirements. If you eat too few calories, your body will lower your metabolism and begin to conserve energy for survival.
The Basal Metabolic Rate returned to you is based on your height, weight and gender. Eat enough calories each day, with your carbohydrate, protein and fat intake based on your plan requirements, to meet this basal metabolic requirement. You will still be in a calorie deficit because you are eating less than your Active Metabolic Rate (the additional calories you'll use for movement) so there is no need to eat less calories than your Basal Metabolic Rate - and doing so, again, may cause you to stall or stop losing weight.
The majority of females can safely consume up to 200 calories more than their Basal Metabolic Rate and continue to lose weight.
My Basal: 1828.4
Now I'm confused if I should eat 1800 calories to keep from going into survival mode, or if I'm safe at 1300...
Hmm.
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Not much to report except today is my first running day! Oh, and I slept in. God it felt nice to sleep in.
Eaten so far:
1 Eco-bar
1/2 serving of the low-fat chips (mmm, salty goodness)
1 soup-cup
1 Healthy Choice strawberry Icecream bar
1 can green beans
1 Lean Cuisine meal
1 container applesauce
1 small package sweettarts
If, when I get home, I eat:
1 slice roast
1 cup potatoes
1 cup carrots
My totals will be as below.
I did my running -- instead of 1.5-1.5-3-3 twice, I did it three times, with an extra thirty seconds of running and another of walking in there somewhere, for a total of 30 minutes.
ETA:
Calories Eaten Today
Total: 1360
Fat: 29 264 20%
Carbs: 226 793 61%
Protein: 62 247 19%
Alcohol: 0 0 0%
About 400 fewer calories than my RDA, and 11 fewer grams of fat than my goal. This is a great trend.
Today, I burned:
Calories Burned Today
Total: 2075
Basal: 894
Lifestyle: 771
Activities: 410
Which means I burned 715 more calories than I ate.
Laurie.
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Crappy day, but good with the eatin'.
1 Meal Bar
1 Apple
1 Soup-cup
1 Apple
1 snack bar
1 light turkey sandwich
1 serving low-fat chips
1 20oz bottle diet soda
2 12oz bottles of water
I rode in to school today (15 min each way) and to get my books (30min round trip, not including shopping time).
I may have to walk instead of bike next couple of days -- my bum is once again not used to the seat. I shall, however, cope.
The bad mood does not come from food or exercise related stuff, so I won't post it here.
Will update if I snack tonight, and try to get a fat/calorie count.
ETA: Had another snack bar tonight, and still felt really hungry; I had a bowl of soup to quiet my stomach down, felt bad, then did the fat/calorie thing and felt pretty good. According to FitDay, Today's food breakdown was:
Calories Eaten Today
Total: 1395
Fat: 40 362 27%
Carbs: 211 746 56%
Protein: 57 230 17%
Alcohol: 0 0 0%
About 400 fewer calories than my RDA, and 10 fewer grams of fat than my goal. Slick.
I don't trust FitDay's calculation of my basal calories - It seems like a lot for just my regular biological processes. So I always devide it in half. So today, I burned:
Calories Burned Today
Total: 2113
Basal: 894
Lifestyle: 754
Activities: 465
Which means I burned 718 more calories than I ate.
Good first day.
Laurie.
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sticktocarrot's journal
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