Insomniac's exercise

When I start getting full, I often refridgerate my plate and eat it again later, so some of the lunches and dinners that can be used as leftovers are really stretched over two or three meals, usually. Nothing better than snacking on a meal and since much of this is potato-based, there's no huge occupational health and safety problem with re-heating the same plate thrice.

As for fruit, one step at a time. I tend to leave them to rot in the fridge so it's probably best if I don't plan ahead for that ... best to but it on a day-in, day-out basis. Thankfully, I'll have AT LEAST two serves this week - pineapple and beet root. That counts, don't it? :p

Not sure what you mean by "where are the veggies?" Carrots and mushrooms are kinda the staple of the week, topped by potato and followed by celery and pumpkin. :p I'll also tend to throw in broccoli whenever anything gets steamed or stir fried coz I have a ready supply in the fridge.

As for protein, other than the eggs and sliced ham, there isn't a whole lot listed. Meat is extremely calorie-dense from what I've seen (5000kJs for 500g), compared only to pasta and cheese. 100g of meat ain't really worth a whole bowl of cereal and milk - and with my dinners/lunches already at 2,500kJs, I can't quite spare it. 100g of meat sure ain't as filling as four potatoes and it costs a whole lot more! Unfortunately, I don't like tuna. I should probably check out just how calorie-dense nuts are...

Don't worry, though, whenever I have meat listed, I tend to eat it in fair-sized chunks, so I'm not worried about not getting enough protein. It's not like I could put on muscle anyway, I'm not just female, I'm an exceptionally weak female (ah, to have muscle, brilliant, glorious physical strength).

However, I'm not just going to make excuses. I'll have a little bit of meat to snack on. Perhaps just a slice of cheap deli meat ever so often. :p
 
What I meant was you seem to get one serving of veggies a day, if that - you should have more in your food plan. It also looks like your food plan is too carb intensive, without that much protein. (Try having a carb and protein source at each and every meal.) Additionally, carbs don't fill you up like proteins do - which is why nearly all the appetizers you see on restaurant menus are carb-based.

If you really wanted to make strength a goal, you COULD do it, but it'd require strength training and more protein in your diet.

Which isn't to stay you're not making a good start, you are, and congrats on that.
 
I don't know if I'm being too conservative with this but...

MONDAY

BREAKFAST: One grain, one dairy.
LUNCH: One grain, one vegetable.
DINNER: One meat, two vegetable, one grain (multigrain slice).

N.B. Cook tomorrow’s Pumpkin Scones.

TUESDAY
BREAKFAST: One grain?
LUNCH: One dairy, one vegetable.
DINNER: One meat, two vegetable, one dairy.

TOTAL: 5,162

WEDNESDAY
BREAKFAST: One grain?
LUNCH: One dairy, one vegetable.
DINNER: Two grains, one meat, three vegetable.

TOTAL: 5618kJs.

THURSDAY
BREAKFAST: One grain?
LUNCH: One dairy, one vegetable.
DINNER: Three vegetables.

TOTAL: 4,702kJs.

N.B. Cook Air-Raid SOUP for tomorrow

FRIDAY
BREAKFAST: One grain?
LUNCH: One vegetable.
DINNER: Three vegetables.
TEA: One grain, one vegetable, one dairy.

TOTAL: 6,200kJs.

SATURDAY
BREAKFAST: One grain
LUNCH: One vegetable.
DINNER: One grain, two vegetable, one meat.

TOTAL:

SUNDAY
BREAKFAST: One grain.
LUNCH: One grain, one vegetable, one dairy.
DINNER: Two meat, one dairy, one or two grains.

If this is true, then I give up on making my vegetable, grain and dairy quotas. True, I could swap out potatoes for a bucket load of celery to make up the vegetable requirements but celery isn't as versatile nor as filling. Looks like one either has to be hungry, eating celery and carrot sticks all day - or soups - or one has to give up on eating enough of all the food groups. Somehow, I don't think I wanna do the former...

Two dairy serves alone would be about 700kJs. One serve of chicken is about 1000kJs for 100g, I do believe. 6 serves of grain in bread would be, what 12 slices of bread? A loaf? That's a fair amount of kilojoules right there...

Bah!
 
Sorry if I sound defensive about my food plans. It's just such a head-ache balancing time constraints, financial constraints and caloric constraints. *sigh*

Okay, ate three chocolates today because I was given them as a gift for helping a classmate who kept fainting. No excuse, I know. 940kJs.

Finished off the potato curry. About 1400kJs most likely.

Leaving me with about 4,400kJs.
 
Recap - Monday: Breakfast: BREAKFAST: Bowl of cereal (1600kJs) - 1 dairy, 1 grain
LUNCH 1: Curried potatoes and a rice pack (1200kJs) - 1/2 grain
LUNCH 2: Curried potatoes and a rice pack (1200kJs) - 1/2 grain
DINNER: Roast Chicken at KnK’s – about half a serving of beetroot (120kJs), 2 1/2 potatoes (650kJs), small handful roast chicken with the skin (500kJs), gravy (150kJs), slice of multigrain bread (200kJ?), dollop of stuffing (300kJs?). A glass of diet coke and rum (364kJs). A small rhubarb pie (1300kJs) with three large dollops Weightwatchers light thickened cream (about 350kJs, I think). (3,570). - 1 meat, 1 fruit, 1 grain, 1 dairy.

Exercise: Half hour bike ride with heart rate around 180. Bicycle said 500kJs burned (120 calories).

Total Calories In: 7,570 (better than I thought but not good - maintenance amount, really, though if the exercise really chopped off 500kJs I didn't do so badly).

N.B. Cook tomorrow’s Pumpkin Scones.

TUESDAY
BREAKFAST: PUMPKIN SCONES x2 with cream cheese (1882kJs) - 1 dairy
LUNCH: Remainder of a half rice pack and curried potatoes (1200kJs). - 1/2 grain
DINNER: Four jacket Potatoes roasted on a little oil (1200kJs) - Four dollops light sour cream (440kJs), dollop bacon bits (500kJs?), two slices of sliced beef (500kJs?), 1 slice cheese (250kJ), 1 handful corn (100kJs?), 2 slices of canned pineapple (150kJs?) (3,140kJs) - 2 dairy, 1 meat, 1 fruit, 1 vegetable
SNACK: Pumpkin Scones x2 with cream cheese (1882kJs) - 1 dairy

TOTAL: 8104kJs (OUCH)

So many uncertainties today. I think some of these guesstimates must be wrong because my brassieres and pant elastics no longer pinch into me like they did a few days ago so I must have dropped a pound or so.

WEDNESDAY
BREAKFAST: Pumpkin scones x 2 with cream cheese (1882kJs)
LUNCH: Two slices of four seed hi-top loaf (approx. 900kJs), 1 slice cheese (200kJs), one whole carrot (89kJs), one tomato (92kJs), meat (400kJs). (1681kJs).
SNACK: Slice of canned pineapple (80kJs).
DINNER: Lemon Continental pack (920kJs) with 2 cups (500g) of cooked egg noodles (1800kJs), 500g corn-fed chicken (3449), 2 cups of broccoli (260kJs), 3 carrots (240kJ), 2 cups bean sprouts, 8 mushrooms (136kJs), 1 red capsicum (153kJ). TOTAL: 6958. 1165kJs split between six. I saved my remainder for later.
SNACK: 1/2 pumpkin scone (500kJs).
DRINK: UDL Apple (965kJs)

EXERCISE: Stairs for 27:20. Up two flights then down two lights. Rinse and repeat with five minute breaks after every two old-school songs on my CD player. Made my calves tremble when I came inside after the third time. What do stairs exercise anyhow? Not quick enough for cardio, doesn't seem like strength-training. Grueling? Is that the category it's in? ;) Each step I took was just under a second in length, up and down, as I tried to keep a steady pace. Just wanna get the first thirty minutes down. Eventually I'll probably start HITTing it with slow/fast combos but not today.

Congratulations, By using the stairs today, you have burned approximately 227 extra calories and burned 0.03 KGS of fat.
Your 27 minutes of stairway physical activity today, represents 90% of the 30 minutes of daily activity recommended in Canada’s Physical Activity Guide. This is what I'm sticking to.

TOTAL KILOJOULES EATEN: 6272kJs.
 
Last edited:
I Love A Rainy Night

5x Hamstring, side stretches (either side), outward and inward back curls,

10x Hip extention back leg kicks, 10x ball crunch, 5 x hip extention back leg raises, 5x Hip extention leg raises, 5 x lying side leg raises, 9 x lying adductions, 4 x side bridges (hard), ½ push up (very hard), 2 x 25 sit-ups, 13 x Bicycle Abs.

A good article to remember next time ...

Stairway to Heaven
30 minutes of stair climbing.

Trying all sorts of videos, but most of it isn’t all that good, either too easy or too hard, so I’m not doing too well. I really need my Fitness First membership card which is hidden in the handbag hidden somewhere in this flat.

2 pumpkin scones with butter (2000kJs)

Stir fry – 3 cups brocolli (300), 2 carrots (260), 3 cups bean sprouts (726kJs), 3 cups egg noodles (1800kJs), 6 white medium mushrooms (75kJs), turkey meat (2200kJs), sauce (400kJs), 1500kJs (3 shots oil). TOTAL – 7261kJs. Split into about six. 1210kJs apiece.

Three pineapple rings from an unsweetened can (327kJs).

Glass of cordial (500kJs)

Bowl of sultana bran and skim milk with slice of pineapple (1000kJs)

I was gonna have roast potatoes but I’m so tired and I’m only at 5,087kJs. Screw it, I’ll stay up. I got to wait for me defacto to get home, and we can have two potatoes (500kJs), weightwatchers light sour cream (250kJs), beef slices (300kJs), sweet corn (200kJs), and cheese (250kJs). 1,500. That’ll do it! Bringing it to around 6,500.

And next time for home-based exercise, I’ma gonna use this ... . If I find my Fitness First card tomorrow, I reckon I’ll do a half hour on the exercise bikes. I’m missing cardio.
 
My legs still feel sore from Wednesday's stair climbing, more so today than Thursday, and I still don't know what climbing up and down real stairs counts as. Resistance training? It wasn't cardio.

I'm gonna give a 1/2 hour or forty minute cycling thingy a go today to get my cardio thing happening. I won't bother with trying to out-speed how I did last time. If my heart rate is reaching 180, I think I'm doing all I need to.
 
From 'How to Begin Retailing," Amway Corporation: "One final tip before you get started: set a goal and write it down. Whatever the goal, the important thing is that you set it, so you've got something for which to aim - and that you write it down. There is something magical about writing things down. So set a goal and write it down. When you reach that goal, set another and write that down. You'll be off and running."

I will maintain my diet to between 6,000-7,000kJs per day, with 6,500kJs being the mean for the next week. I will also attend either cardio and/or a group fitness exercise (Body Balance, Pilates, Body Combat or Body Jam) three times a week for the next week. I will also attend either weight machines and/or weight-based group fitness exercises (Sculpt, Bodypump or Bodystep) three times a week for the next seven days. I will have one active Rest & Relaxation activity at least twice in the next seven days (eightball, swimming pool, long walk around the shops, a walk to a picnic ground, cycling to a friends, etc.).

I'll make my next committment next week.
 
Plate of stiryfry
Plate of stirfry (2,400kJs)
2 bites Pizza Hut pizza (300kJs)
3 bites Stirfry (100kJs)
1 glass white wine and four dashes pineapple juice (500kJs)
1 chiko roll – 1400kJs (with spray-on oil)
1 half curry chicken packet (750kJs)
6 slices pineapple (200kJs)
Two bites celery sticks with peanut butter (60kJs)
1 pumpkin scone with butter (1000kJs)
Three pieces of chocolate (360kJs)

TOTAL: 7000kJs so far.

15 minutes on the bike. (400kJs allegedly)

Not quite done for the day, though, might have a bit more white wine or some chocolate.

Cooked Soup: 50g turkey breast (400kJs), 3 carrots (390kJs), 6 white mushrooms (75kJs), 4 celery sticks (126kJs), 3 cups bean sprouts (726kJs), 1 parsnip (504kJs), 2 chicken noodle satchets and a french onion satchet (1800kJs for all three). 4021kJs at about twelve serves. 335kJs per serving.

Not too bad for a Friday with the chance to drink white wine, eat pizza and chocolates and even two chiko rolls.

I'm surprised at how low kilojoule Chico Rolls are. Way lower than your average pasty of that size.
 
Last edited:
How frustrating. Due to an hour at pool and fifteen minutes cycling gently today, the delayed onset soreness in my legs from the stair climbing on Wednesday has become agony of the kind that prevents a girl from sleeping. Deep Heat has had no effect.

Moral to the story is: Everytime you do exercise, you need THREE WHOLE DAMN days just to recover otherwise you WILL NOT sleep.

Yeah, fitness, exercise. It's so good and healthy. Say goodbye to sleep.
 
Fine says:
here's one thing I'm gonna try and do - instead of holding grudges, hold each person to that day's actions (though being generous with it).
Tess says:
mhm!
Tess says:
that's acutally a pretty good stratg
Fine says:
that way, grudges should only last 24 hours and I should be more flexible. I mean, a grudge held from last semester, is barely remembered anyhow, you have so few clues you don't know what actually happened.
Fine says:
You only remember how you felt.
Fine says:
If the person is really that ****, you'll have plenty to be pissed off at!
 
Legs don't ache but there's a definite sore/tightness when I walk so I took it easy and did no cardio. I guess I have to take ANOTHER rest day and only had about twenty minutes of moderate hill walking.

I think I'll change my gym goals, not due to motivation but because my body obviously can't cope. How about three sessions of cardio and two sessions of body building stuff?
 
Its good to fiddle around with training to find out what suites you. But, be sure its not a matter rest v. training ratio. You may have to just give proper rest. Sometimes the body needs just a tad more rest after an intense session, especially if you increased over last. It MAY be a signal, but just try to learn the difference. Keep listening to your body's signals--you will figure it out.
 
Last edited:
laraqua said:
Fine says:
here's one thing I'm gonna try and do - instead of holding grudges, hold each person to that day's actions (though being generous with it).
Tess says:
mhm!
Tess says:
that's acutally a pretty good stratg
Fine says:
that way, grudges should only last 24 hours and I should be more flexible. I mean, a grudge held from last semester, is barely remembered anyhow, you have so few clues you don't know what actually happened.
Fine says:
You only remember how you felt.
Fine says:
If the person is really that ****, you'll have plenty to be pissed off at!
Click to expand...

Where did this come from?
 
Oh, I know it was off-topic. But they do say that diet is linked to emotions and I know that getting upset makes it really hard to exercise/stick to a diet, so it'll help. I more just posted it here to remember. Just my luck that just after that post someone decides to look in after a fair while of no one! :D

Yeah, I might just need to have more rest breaks. I was just walking up and down those stairs though. You wouldn't have thought that'd be particularly intense. Guess it was. Problem is, I can't vary up cardio/weights with stuff like Body Balance when sore (which is much slower and combines pilates, yoga and the like) just because the pains would probably prohibit doing it properly.

Darnit! I'm never good with moderation. Do it heaps or not at all.
 
1 bowls of soup 650kJs (Frost had 1 before)
2 piece of Aero 220kJs (850 for 7)
Chiko roll (1500kJs)
Bowl of cereal (900kJs)
Half pasty and tomato sauce (850kJs)
4120kJs and it’s not even one o’clock yet.

I eat everything if I have breakfast soon as I wake up. Did pretty good though considering my hunger.

1 half pumpkin scone w/butter 500kJs
1 bowl of soup (325kJs)
1 half can apple UDL (500kJs)
1 glass of cordial (400kJs)
4 pieces of Aero (440kJs)
Jelly babies – small handful (250kJs)
3 shots vodka (750kJs)

TOTAL: 7285kJs.

Probably a bit more alcohol later too. Rough night.

Fifty minutes of walking all up - 20 minutes/30 minutes.
 
Bad night, bad day. Yesterday, went to about 10,000kJs because of a few pumpkin scones and a butterscotch/kahlua & milk drink.

Today, so far had two bowls of cereal (1800kJs) and went to the gym for fifteen minutes.

With machines:

3 x 10 Lat Pulldowns @ 5.
1 x 10, 1 x 7, 1 x 7 Shoulder Press @ 6.
3 x 10 Chest Pulldowns @ 5.
1 x 10 Ab Crunch @ 5, 1 x 13 Ab Crunch @ 6, 1 x 4 @ 7 Ab Crunch.

I figure I'm STILL doing the Ab Crunches wrong. I saw this other woman doing it and when I copied what she did it felt far more natural and actually involved the abdominals, or so I felt, but it was far too easy so that must be wrong again.

Checked out the proper weights section of the gym and felt so intimidated I had to leave.
 
You must log in or register to reply here.
Back
Top