Alicia's Workout & Food Journal - Journey to get Lean!

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AliciaAZ3

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Hey Everyone! I keep my own food journal's and diaries, but I thought it would be better to post everything up on here so I can get feedback from you all and some tips!

Basically I have lost 30+ pounds since last year, and have been working steady with a trainer since May 07. Now that I have lost most the weight, I want to lose around another 8 pounds, and mainly just get really toned and lean. I'm currently bounce between 115-118 pounds, I'm 5', and my BF % is around 23 % (last time measured as been a few months ago tho). I'm wanting to be under 17% BF and around 105-110 in my weight.

I'm starting to drink MML, as a meal replacement for dinner and that has been helping, but then of course when I eat bad a for a few days, I screw all that up. LOL. I eat really well Sunday-Thurs, but then on the weekends I sometimes eat out way to much. So hopefully you guys can help me stay on track!

Now some pictures :) The latest ones are from May, so I need new ones, I look basically the same but I do think I am more toner then May. Let me know your thoughts and advice as I post through this journal. Thank you for reading!!

Before and After Pictures:
 

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That is a very nice change from last year, girlfriend! Great job and good luck losing those last few pounds.
 
Ah I see the website is back online :) I did get to post my yesterday's information since this site was offline, so here it is:

Monday 8/25
Yesterday was pretty crazy day so I unfort was only able to go to the gym for an hour and my intake was kinda low. I was at the gym for an hour, did 1 mile jogging, and then up body for 40 mins, then stretched. Did tri's, chest, back, and biceps. I work with a trainer so I'm just do what I'm told, so I'm not quite sure of the machines we used. LOL. I'll start paying attention now though :)

Attached is my intake for yesterday...I don't think I'm getting enough protein, and my fat seems kinda high, thoughts? I'll write another entry at the end of today, for today's stats. (Let me know if my food chart is big enough to read, seems it resized it a bit.)
 

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my wife and I both say- that is absolutely fantastic work, and you did it the right way.


FF

AND I say, go out and use that thing! sign up for an event, do something athletic, show yourself off and LIVE!!!!

FF
 
flyinfree said:
my wife and I both say- that is absolutely fantastic work, and you did it the right way.


FF

AND I say, go out and use that thing! sign up for an event, do something athletic, show yourself off and LIVE!!!!

FF
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Thanks! I'm thinking about entering a 5K race, which would be amazing because I used to HATE running and was awful at it lol. So I'm currently training for that, and my goal is to do one in October :) I would of never thought in a million years that I would be training for a race! It's not much, but you have to start somewhere!!
 
Weight: 118.4

I made a point to make sure to add a lot of protein to my meals today, since I seem to always be low on it, so I got 127g in. What should I usually take in daily? Any suggestions?

For my workout, if did 3 sets of stairs outside (with a 5 story building), did full body with 30 sec breaks in between for 30 minutes, and did 20 mins on the bike on speed 8 (forgot to look at the mileage, but I burnt around 140 calories). I wanted to get more cardio in, but they are putting new flooring in my gym so the place was a mess, and couldn't find an available machine. But tomorrow I'll make sure to run, since I didn't get today.

And below is my intake. I appreciate all your comments and suggestions! Again, my main goal here is to decrease my body % percentage and get lean.

My BMR is 1616.28, so how many calories off that should I take off, to lose weight? I saw in the forum, that its good to take off 500 calories, sound about right? And how about how many grams of protein, carbs, etc?
 

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Great job and what a transformation!!!

Awesomeness, just curious but what was your motivational secret for sticking it out for 1 whole year and counting??!
 
tic said:
Great job and what a transformation!!!

Awesomeness, just curious but what was your motivational secret for sticking it out for 1 whole year and counting??!
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For sure it was being being told over a year ago when I just turned 21, that my body fat % was so high, I was in the risk range to get diabetes. So that hit me pretty hard considering that I was so young and facing something like that if I continued the same ways. Especially since I knew I was naturally small, but I grew so large due to careless eating and lack of exercise. I decided then I had to do whatever I could to get healthy. I don't trust myself to go to the gym on a regular bases so I have been working with a trainer since then, it's expensive, but I don't see a price on your health.

Even till this day I struggle with being consistent in eating and exercise, so I make sure to take advantage of the resources I have until I feel confident enough to do it solely on my own.
 
AliciaAZ3 said:
Attached is my intake for yesterday...I don't think I'm getting enough protein, and my fat seems kinda high, thoughts? I'll write another entry at the end of today, for today's stats. (Let me know if my food chart is big enough to read, seems it resized it a bit.)
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I wouldn't worry too much about fat intake being high, as long as it doesn't have a lot of saturated fat and trans fat.

I rounded the numbers, so it might be off by a few cals here and there.

total cal intake that day 951

279 from fat
448 from carbs
224 from protein

Your program seems to take the calories burned from exercise and subtract it from the calories that day so this is what you actually ate, without the program subtracting due to your exercise.

You're at about 30% (30% of your total calories comes from fat) from fat (at 31g of fat in a 951 calorie diet) and that's about where you should be. Recommendations differ a bit, some say 30, some say 35, etc. But what I'm saying is that your not eating too much fat (if that's possible), and since your daily "allowance" of fat is just 20g, you might be aiming a bit too low on the fat.

That being said, the most important thing is of course that you are in a deflict and losing weight.

Keep up the good work! If you have any questions don't hesitate to ask her or PM me, as I might forget to check back. But I think I'll be following this journal.
 
I know you want to lose another 8lbs but be careful you don’t overdo the weight loss; a lot of women seem to aim for a super slender body but it can look unhealthy. I think you look great as you are; why not just try and improve athletic performance and stop focusing on the scales?
 
What program is that you're using to track your diet? It looks really neat.
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Its CalorieKing Nutrition and Exercise Manager. It's AMAZING!!! I highly recommend it. It works with PC and Macs, and just is really handy because it has about everything in it database, so you just look up your food and put it in your day. Or you can put in your own custom foods, exercise, etc. Very ahndy for those that have a hard time tracking their food intake:

Your program seems to take the calories burned from exercise and subtract it from the calories that day so this is what you actually ate, without the program subtracting due to your exercise.
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Yup it does, I'll stop putting my exercise in there so we will get the actual number of my calories. Okay good to hear my fat grams isn't to high, most of it comes from natural food like avocados etc, and I make sure to not put any sat/trans in.

I know you want to lose another 8lbs but be careful you don’t overdo the weight loss; a lot of women seem to aim for a super slender body but it can look unhealthy. I think you look great as you are; why not just try and improve athletic performance and stop focusing on the scales?
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Yeah I'm not just counting on just the pounds to be dropped by mainly my body fat % to be slower and for me to be more lean etc. Amazingly enough, with my height, I could be like 98 pounds and still be in the healthy range, but I think that's WAY to low. So that's why I'm trying to count my body % is all that, and have it be around 17%

Thanks again everyone for you comments!
 
Some saturated fat is ok, I even think it is needed, but you probably get enough anyways, it is very hard to eliminate them completely. Trans is what you want to stay away from 100% as it is man made.

And I agree with Typhon. Also, when focusing on athletic performance you usually grow some muscle aswell, and muscle is what makes a slim body look good instead of anorexic. (not that you look like that now :p, you look very good, I'm just saying there is no use in going to a very low bf if you carry little muscle)

Keep up the good work!
 
Dont be scared of the saturated fat.
 
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