In need of support

Sunday, April 2

So after last night's horrible binge eating I have become a new woman. I will not allow myself to do that again and will do whatever I need to in order to never let that happen again. I had been hungry all day yesterday but rather than eating some tuna and crackers or something I kept holding off so I could eat my 1500 calories. Today I slept until 9 but didn't need to be in to work until noon so I stayed in my room which means that I didn't eat until lunch. Not a good thing to do I know but I was not about to come to work early just to eat. I should have brought something home last night but not after that little binge.

So here is how today is looking-

Lunch
lettuce w/ some veggies (11)
greens (79)
protein shake (170)
pease/carrots (38)

Snack
almonds (172)

Dinner
rice (242)
tuna (100)
cheese (95)
olives, mushrooms (43)
chicken noodle soup (75)
corn/lima beans (162)
honeydew/watermelon (27)

Snack
2 nature valley peanut granola bars (340)


for a grand total of.......1553
I knew that I had to eat more at dinner so I got in my calories but looking at it, I really ate a lot.

Carbs 40%
Fat 35%
Protein 25%

Not too good today either. I need to get my **** together. Tomorrow is upper body and cardio. Start this week with a fresh start and a new outlook on my eating habits.




I am looking for a good training journal, I need to take a look at this one tomorrow.
 
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Monday, April 3

So I was just looking back in my training journal and realized that the last day I took off was March 12. No wonder I am so exhausted and starving and binging. I promise that from now on I will keep better track of my off days and actually take some.

Food for the day......

Breakfast
oatmeal (160)
banana (93)
lite diced peaches (50)

Snack
rice cake w/ peanut butter (250)

Lunch
lettuce (7)
string beans (30)
tuna (100)
carrots (18)
apple (81)

Snack
applesauce (78)
protein shake (170)

Dinner
lettuce (7)
hard boiled egg whites (33)
broccoli (20)
whole wheat saltines (60)

after dinner I had another splurge and ate some california almond pastry twists (600)!!!!!


total.....1757 even with that huge splurge at the end of the day, I need to eat more of the healthy stuff during the day to keep me away from stuff like that at the end of the day.

Today was an upper body day...
lats (20 lb + 16 kg) 3 sets of 15
single arm bent over rows (20 lb db) 3 sets of 15
push up 3 sets of 15
decline puch up 3 sets of 15
zipper pull (15 lb dbs) 3 sets of 15
pullover (25 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 fly (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 15

w/ abs in there my usual way

cardio...eliptical 40 mins. level 6 intervals

(I am writing this on April 5th so it is a little hard to remember if that is exactly what I ate, I wrote it down like I always do but I can't remember exact portion sizes.)
 
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Tuesday, April 4

I didn't have Internet acces on April 4th so I am writing this on the 5th. I am not even going to begin to post my food because I don't want to remind myself of all the crap that I ate yesterday. I figured that since I couldn't track my calories then to hell with it, I was going to eat what I wanted to. I paid the price though because I got so sick to my stomach that I ended up throwing up and out here that means in a porta john. Not a fun thing to do, let me tell you. I will post my leg workout though....

calf raises (20 lb dbs) 3 sets of 30
walking lunges (15 lb dbs) 3 sets of 30 steps
dead lift (65 lbs) 3 sets of 15
squats (105 lbs, 105 lbs, 115 lbs) 3 sets of 15
single leg extensions (50 libs) 3 sets of 15
bench step up (15 lb dbs) 3 sets of 15 each leg
one leg squat (20 lb dbs, 15 lb dbs, 20 lb dbs) 3 sets of 15 each leg
1 1/4 plie squat (25 lb db, 30 lb db, 30 lb db) 3 sets of 15
single leg press (70 lbs) 3 sets of 15 each leg
those things I call monkey f***** 3 sets of 15

no cardio since it was leg day

as usual I did my abs between each set of two exercises
 
Wednesday, April 5

Today I am back on track and ready to roll. It is a cardio only day and then starting tomorrow I am switching to three or four full body workouts a week rather than splitting it into upper and lower body.

Breakfast
regular oatmeal w/ honey (244)

Snack
protein shake (170)
orange (45)

Lunch
succotash (133)
whole wheat saltines (60)
bean salad (70)
tuna (90)

Snack
myoplex lite bar (190)
7 almonds (60)

Dinner
lobster tails (241) does that seem high to anyone??? I had 2 lobster tails but they really tiny. who knows....
bean sprout/ onion salad (49)
olive, carrot, mushroom combo (63)
pickles (7) I think these numbers are really high for dinner but I am just going to keep it that way so I don't eat a lot when I get done running tonight

Snack
apple (81)

Total....1503 (pretty darn good as my mom would say)
Carbs 39%
Protein 36%
Fat 24%

Cardio was good today but I got cut short.
35 min. eliptical level 7 intervals, I pushed myself harder than I ever have before on that thing. I was planning on doing 20 minutes of hills on the bike after that but I had to help someone and then I just never got back in there.
 
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Your diet looks ok. Mainly the right foods. You should be following the 90-10 rule. Eat right 90 percent of the time and your good. Seems like your falling into a pit nearly every other day. Planning could take care of that.

Your last few days are the best. Its good your getting more protein. Lean protein with every meal is helpful.

Here is a site you can check out:
www.johnberardi.com
nutrition, articles, 7 habits, foods, etc.

Also, it would be more helpful to do higher sets and reps in the range of 8-12.
4X8 3X10 etc
 
To champr23

Thanks for responding to my journal champr23.

It is a little bit difficult to plan my meals considering where I am and that I have no say in what the chow hall serves each day. I am doing the best I can with what I have available. As for the pits I keep falling in; that has been this past week alone and I would like to think that is a result of a hormonal change caused by my period.

Today I will be starting a 3 or 4 day a week total body workout and will be doing less exercises per day. I plan on upping the weight so I do lower reps but about the same amount of sets. Thanks for your input.
 
Thursday, April 6

Food intake

Breakfast
oatmeal w/ honey (244)
plum (36)

Snack
protein shake (170)

Lunch
caulifower (29)
tuna (90)
beans (210)

Snack
whole wheat saltines (120)
turkey pepperoni (45)

Dinner
peas (59)
succotash (89)
tuna w/ balsamic vinaigrette (140)
whole wheat saltines (60)

Snack
plum (36)
almonds/cashews (229)

Total........1557
Carbs 39%
Protein 32%
Fat 29% but that is w/o the beans I had at lunch, I couldn't find them in Fitday so I just estimated calories

First total body workout.
Everything is 4 sets of 6.

full squats (115 lbs, 125 lbs, 135 lbs, 145 lbs)
conventional dead lift (95 lbs, 105 lbs, 115 lbs, 125 lbs)
flat bench press (65 lbs, 75 lbs, 85 lbs, 85 lbs)
lat pulldowns (80 lbs, 90 lbs, 90 lbs, 90 lbs)
standing military press (45 lbs, 55 lbs, 55 lbs, 55 lbs)

I felt really good after this workout, like I had actually accomplished something. I also did abs in there while I was waiting on my partner to do her sets.
 
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Friday, April 7

Breakfast
oatmeal (130)

Then I am going to go run 3 miles with one of the guys. Well, it ended up being a slow and painful two mile run but I will run more on my own later tonight.

Snack
protein shake (170)
special K snack bites (90)

Lunch
tuna (90)
broccoli (30) thank God for garlic salt, this food is so bland
succotash (89)
rice (121)

Snack
apple chips (140)

Dinner
lettuce w/ tomato, carrot, pickles, cucumbers (55)
slice ww bread w/ 2 slices turkey, 1 slice swiss (249)
ww dinner roll (70)

Snack
apple chips (280)
plum (36)

Total........1489
Carbs 52%
Protein 24%
Fat 24%




cardio..
20 min. treadmill at hardest preset interval level
5 min. treadmill incline 15 speed 2.8-3.1
20 min. upright bike level 8-10
 
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Saturday, April 8

I have duty today, aaaahhhh. I hate these days.

Forget about posting my food anymore. I know that it is a huge waste of time since I figure it all out on Fitday. From now on I will just put good and bad. By the way, today is all bad. But I really don't care since I am on duty.

Workout~~~~
incline hammer curls (1st set=6 reps w/ 20, 6 reps w/ 15, 2nd set=8 reps w/ 20, 4 reps w/ 15)
lying tricep extension (15, 20)
lunges (65, 75)
romanian deadlifts (95, 105)
flat DB press (30, 35)
seated cable row (50, 60)
everything was 2 sets of 12 (seemed a little easy but I am following this one month program I got off of Oxygen's website)
 
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New, More realistic goals

A few days ago I was reading through Women's Health and it hit me....there is no way that 125 would be possible for me to maintain. I have only weighed that little when I was running cross country in HS and got lyme disease. Along with the Lymes I got belspalsy (sp??) and could not eat but I continued to run as usual. I have a medium frame and a more realistic goal for me would be 130. I do not know my BF% but it is definitly another goal of mine to reduce that. I want to leave Iraq and have my BF and family say "Wow, look how in shape Jamie is." It is not a life or death situation if I lose this weight, as long as I am happy in my body. There, now I feel much better about what I am doing. :)

According to a calorie calculator-daily calorie needs on freedieting.com I need to consume 2044 calories a day to maintain and 1635 calories a day for fat loss. I am going to look at another calculator and see what that one says. According to the body for life calculator I need 1390 calories a day to lose fat and 1668 calories a day to lose fat and gain muscle. I think I like the first one much better. 1390 calories is way too low I think.
 
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Sunday, April 9

I am sooooo tired. I am happy though because last night I was able to talk to my family for a pretty long time. But that cut into my sleep time and I am pooped.:cool:

Have yet to eat anything but I know that I should definitly get some oatmeal in me before I get really hungry in a few hours. Today is cardio only. Even though I didn't feel like I did much yesterday in the gym I can feel my bulging biceps today. Yah.
 
Calorie Counters

Yeah, it seems like every source is different when it comes to how many calories you should be consuming a day. Some gyms, like Bally Fitness, have a metabolism telling apparatus that you breath into and it tells you your exact metabolism. However, I think it cost $50-$100.

However, I learned in an exercise phys class that you can multiply your body weight by 15 to get the number of calories you should be taking in to maintain your weight.
 
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