In need of support

J

Jamie Lynn

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Jamie's Journal

My name is Jamie and I am a Marine currently serving in Iraq. I am trying to get my act together and get in better shape than I currently am. I keep track of everything I eat and all of my exercise but I have not been losing any weight. I need support and someone critiquing me in order to actaully stick with something. My biggest problem is that I have a very limited selection of food and what I do have available is not that healthy. I am 5'5" and weigh around 139, my goal is to weigh between 125 and 130 by August when I go home for leave. I just really need help sticking with my workout and especially my eating. I do cardio about 5 times a week for approx. 40 minutes and weight train 4 or 5 days a week. I have been at this for almost two months and have not really lost any weight. I would say that I have lost about 5 pounds which is decent I suppose. I plan on posting my workouts and food starting tomorrow. I hope this is a positive thing for me because I was so scared to post something on here. :)
 
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First of all, Jamie, thank you for serving our country. Welcome to the forum. No it is not a bad thing to post here, I'm sure we'll be happy to advise you on reaching your goals
 
Jamie,
I'm also in Iraq. I'm in the Air Force though. I don't know where you are but I also have a limited selection of food and am just trying to choose the healthiest options. I also have had my mom send me quite a bit of healthy food. You can look at my diary to see what I eat if you want. Don't know how to do the fancy link thing but it's called "Teresa's Trying Again."

Let me know if you need any more information.

~teresa
 
I'm at BIAP. I'm fortunate enough to have the Army's well-stocked chow halls and usually there is at least one good, fairly healthy option. Yesterday the only healthy option was pork tenderloin though...yuck!

You'll get plenty of support and critiquing around here if you want it :)

~teresa
 
Sunday, March 26

Well, today is my first posting of my diet. Today started out with a nice easy 3.5 mile run around outside. Today is my day off from weight training but I might get on the eliptical or treadmill later today.

Breakfast
banana (90)
protein shake (170)

Snack
mixed nuts (168)

Lunch
lettuce w/ light sesame ginger dressing (45)
cabbage (16)
noodles (111)
apple (72)

Snack
raisins (130)

Dinner
lettuce w/ cucumbers, tomato, olives (49)
2 slices turkey (42)
slice swiss cheese (107)
banana (90)
black eye peas (65)
slice wheat bread (72)

Snack
oatmeal (170)

About 1397 calories so far. As long as I can control myself after dinner I should be golden for today.;)
Hopefully I can get in some good protein and vegetables for dinner.

I know this is too low right now but I am actually controlling myself today and not losing it after dinner. Now I can better gauge what I need to eat. I usually eat a lot more calories than this.
 
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Your diet looks really good so far. I know you're limited to what you can eat but you're making great choices. Good luck!
 
Thanks Lisa. I am trying really hard, I just need support to keep tabs on my diet. If it was up to me I would eat candy and cookies all day. :eek:
 
Monday, March 27

I have been 21 for one week as of today. Too bad I can't do anything about it:(

Today's food intake

Breakfast
banana (93)
oatmeal (130)

Snack
protein shake (170)
plum (21)

Lunch
tuna (90)
lettuce w/ lf sesame ginger (42)
green beans (18)
stewed tomatoes (36)

Snack
wheat thins (136)
cinnamon applesauce (80)
candy (196)

Dinner
lettuce w/ lf sesame ginger (50) had a bunch more than I did at lunch
turkey pepperoni (80)
banana (93)

Snack
raisins (260)


Total so far.....1405 (I think I did pretty darn good today, I am proud)

Today is upper body day in the gym. I will post my workout later today when I finish it.

Here is my workout for today. I hit the weights first and that looked like this...

lat pulldowns (1: 10 lb + 6 kg, 2: 10 lb + 8 kg, 3: 10 lb + 8 kg)
bent over rows (20 lb)
push ups
decline push ups
zipper pulls (15 lb)
pullover (20 lb)
corkscrew shoulder press (15 lb)
zottman curls (15 lb)
raised dips (hands on bench, feet on stability ball)
pectoral flys (1: 15 lb, 2: 20 lb, 3: 20 lb)
DB bench press (25 lb)
lying tricep extension (10 lb)

These were all 3 sets of 15 reps. I alternate with two exercises and then do some kind of ab exercise in between each set of two.

Played volleyball for about an hour.

Cardio:
treadmill interval training (incline 6; 3 minute warmup; 45 sec at speed 6.2; 15 sec at speed 5; 2 min cooldown) for a total of 30 minutes.
eliptical (10 min at level 3)

I feel pretty good aftre the workout minus the fact that I had some candy today. It is by the front door so every time I walk by it to go to the restroom I am tempted and I gave in a few times today. It still didn't put me over 1500 calories though so I guess I shouldn't stress over it too much.
 
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Being in your current situation, I wouldnt stress too much with weight loss. You dont need any added stress to your life right now. If doing the diet and exercise makes you feel happier, than definitely keep it up. I know what the chow halls can be like, especially when its the same foods every other day. I learned to like grits because I worked a shift that had breakfast food twice a day.
One thing I noticed about your diet was lack of protein. Each day I only noticed one real good source (turkey & tuna). I would try to get a little more of that in your system.

Dont worry about your birthday over there, I turned 21 in Qatar. I did get drunk with half gallon of Jim Beam I brought. You just party twice as hard when you get home!
 
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Thanks Tony. I am just trying to be more healthy because when I get out of here next January I will be getting out of the military in a few months and would like to be a personal trainer. If I didn't exercise as much as I do then I would just sit here and watch movies and eat. Thanks for your support.
 
Jamie Lynn said:
Thanks Tony. I am just trying to be more healthy because when I get out of here next January I will be getting out of the military in a few months and would like to be a personal trainer. If I didn't exercise as much as I do then I would just sit here and watch movies and eat. Thanks for your support.
Click to expand...

I just got out last August, trying to be a trainer also. Going to school right now for psychology then going back into AF commissioned.
 
Tuesday, March 28

Today I have duty which means I sit at the front desk all day and check IDs. I hate when I have duty. I will post my food and everything later.

So it is the 29th already and I am dead tired. I am not about to write what I ate yesterday because I don't even want to think about it. I was so sick to my stomach but just kept eating to prove to myself that junk food is not good for the body. Now I am back on my regualr eating habits and feeling much better already. I was sure to stop eating junk before midnight so it was technically not the 29th. As far as my workout goes, I did legs. I will post it below.

calf raises (15 lb db) 3 sets of 30
dead lift (65 lb) 3 sets of 15
squats (105 lb) 3 sets of 15
single leg extensions (50 lb) 3 sets of 15
lunges (15 lb db) 3 sets of 15 each leg
bench step up (15 lb db) 3 sets of 15 each leg
single leg squat (20 lb db) 3 sets of 15 each leg
1 1/4 db plie squat (25 lb db) 3 sets of 15
single leg press (70 lb) 3 sets of 15 each leg

As usual I did two exercises and then my ab exercises. I only had an hour to workout so I really pushed myself to get it all done in that hour. I was sweating like crazy when I was done. It was a good workout but I don't think the crap I ate makes it a very good day. I know Wednesday will be much better.
 
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Hi Jamie
u can make an acct on
to know the carb/protein/fats in take

well i am an atkineer and my main concern to my diet is to keep my carb level to less than 40% of my daily intake seems to work for me so far.
 
Thanks slimsadie. I use Fitday and another I found that I like is free-diet-tracker.com It is pretty good and has some foods that fitday does not but it does not have as many options as fitday and does not give you nearly the same amount of info.

About Atkins, I thought you ate way less than 40% carbs. I was under the impression that you weren't allowed any carbs... I am just curious, that's all.
 
Wednesday, March 29

Well I am still doing well with my crappy four hours of sleep but I am glad today is cardio only. I plan on doing it around three and then heading home for a long night of sleep.

Breakfast
apple (57)
oatmeal (160)

Snack
protein shake (170)

Lunch
turkey pepperoni (80)
rice (120)
cauliflower (15)
plum (15)

Snacknot exactly a snack so much as a meal but I was hungry and wanted to finish up the bag of pretzels :(
almonds (160)
pumpernickle/onion pretzels (240)

Dinner
wheat thins (150)
tuna (90)
cream of broccoli soup (150)


Total so far.....1415 (unless my math is off)


So today was cardio only. I started off with a 2.5 mile run with some of the slower guys that I work with. Then I was off to the treadmill....
level 6 incline: 3 minute warmup at speed 5
22 minutes of 45 sec. @ speed 6.3-6.5 and then 15 sec. @ speed 5
5 min. cooldown @ speed 3 and incline 15

I felt really good after the run but I really really wish I had some more vegetables out here. All these carbs are really starting to get on my nerves. One of the guys brought me fruit from the chow hall for tomorrow so I will be good tomorrow. I felt a little crappy this morning from all the junk I ate yesterday.

From now on my cheat days will only be on the days I have duty (3 times a month) and my limit will be 2000 calories on those days.
 
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Thursday, March 30

Another lovely day here in Iraq. I was not in a really good modd this morning so I messed up a little bit and ate some candy. Other than that, I am right on track. I actually got a lot of veggies in at lunch which always makes me happy.

Breakfast
banana (93)
oatmeal (160)

Snack
protein shake (170)
candy (150)

Lunch
lettuce (7)
broccoli (20)
mixed veggies (53)
banana (93)

Dinner
cucumber salad (36)
tuna (90)
slice ww bread (69)
slice american cheese (95)
fish fillet (155)
tomato, pickles (20)

Post WO snack
rice cake (45)
peanut butter (190)

Total so far.......1446

Today is supposed to be upper body and cardio. I just hope they don't have us doing some crazy work later in the day so I can PT. It's around 12:30 and I feel sluggish, could it be from the candy I ate?????


Today was upper body and here it is...

lats (20 lb + 16 kg) 3 sets of 15
bent over rows (20 lb dbs) 3 sets of 15
push ups - 3 sets of 15
decline push ups - 3 sets of 15
zipper pulls (15 lb dbs) 3 sets of 15
pullover (20 lb db) 3 sets of 15
corkscrew shoulder press (15 lb dbs) 3 sets of 15
zottman curls (15 lb dbs) 3 sets of 15
raised dips - 3 sets of 15
pectoral flys (20 lb dbs) 3 sets of 15
db bench press (25 lb dbs) 3 sets of 15
lying tricep extensions (10 lb dbs) 3 sets of 15

Cardio...
20 min. treadmill preset interval training
5 min. treadmill incline 15 speed 2.8-3.1
20 min. eliptical level 6 intervals (first 10 min. backwards, last 10 minutes forward)

I feel so good right now. I am craving a banana w/ peanut butter. yummmm
 
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Friday, March 31

So here is my caloric intake for the day...

Breakfast
oatmeal (160)
mango (27) it was really bitter but what can I expect from out here??

Snack
banana (93)
protein shake (170)

Lunch
beans (203)
chicken (175)
lettuce (7)

Snack
can lite peaches (50)

Dinner
chix (175) I was so happy there was chicken, I am getting sick of tuna already :)
banana w/ peanut butter (283)
broccoli (20)
whole wheat saltines (60)

Snack
rice cake (45)


total.....1468

Today was lower body (my favorite, I am starting to love my legs)
calf raises (20 lb dbs) 3 sets of 30
walking lunges (15 lb dbs) 3 sets of 30
dead lift (65 lb, 65 lb, 75 lb) 3 sets of 15
squats (105 lb) 3 sets of 15
single leg extensions (50 lb) 3 sets of 15
bench step ups (15 lb dbs) 3 sets of 15 each leg
one leg squats (15 lb dbs) 3 sets of 15 each leg
1 1/4 plie squats (25 lb db) 3 sets of 15
one leg press (70 lb) 3 sets of 15 each leg
monkey f#$&^ (that's what we call them in the marine corps and I don't know any other name for them, you grab your ankles and then stick your butt in the air and go up and down) 3 sets of 15
and abs in betweeen each 2 exercises

Cardio....
easy 2.5 mile run w/ the slow guys again
1 1/2 hours of volleyball
 
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Saturday, April 1

Today is SATURDAY, that means I get to sleep in tomorrow morning:p

Breakfast
oatmeal (160)
banana, orange, honeydew (144)
hardboiled egg (white only) (16) is it really that low in calories???

Snack
protein shake (170)

Lunch
mixed veggies (83)
rice (242)

Snack
whole wheat saltines w/ tuna (160)
can lite fruit (50)
rasins (42)

Dinner
salmon (195) it had some sauce stuff on it but I have no idea what it was, that is what I hate about eating at the chow hall, I have no idea what the heck I am eating
tomato, cucumber, radish, carrot salad stuff (50) I increased the raw numbers b/c it was in some kind of dressing or oil

Snack
raisins (42)
rice cake (45)
mixed veggies (85)

59% carbs
30% protein
11% fat
I don't think this is too good of a ratio so I need to work on this more.


Total........1484 (I am sure I consumed more than this but I have no idea what was on the veggies and salmon at dinner)



cardio..
treadmill 3 min. warmup incline 6 speed 5, 14 min. intervals incline 6 (45 sec. @ speed 6.3, 15 sec. @ speed 5), 3 min. incline 15 speed 3
stationary bike 10 min level 7
eliptical 10 min level 6 intervals

I felt pretty crummy so I think I am going to take tomorrow off completely.
 
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Ruined Saturday night

I just totally ruined Saturday. After I finished posting everything for the day I grabbed a jar of peanut butter and ate half of it. I didn't stop there, then I grabbed some more raisins, an entire bag of apple cinnamon rice cakes, and started eating right out of the box of Grape Nuts trail mix crunch. AHHHHHHHH!!!!!!! What have I done?????? Now I def can't take tomorrow off. What was I thinking??? And as I write this I want to eat something else. I have lost control. After that I drank a little carton of pineapple juice, ate some wheat thins and then had two big otis spunkenmyer blueberry muffins.
 
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