Its time for me to change

but but but but!!!!

:eek:

ring ring.. ring ring...

Sorry, but Shaun cant come to the phone right now, he's actually got to do some stuff tonight, and this is his first night of no exercise in 7 days.. he will be in the gym tomorrow night.. promise!

:)
 
shaunbaird said:
but but but but!!!!

:eek:

ring ring.. ring ring...

Sorry, but Shaun cant come to the phone right now, he's actually got to do some stuff tonight, and this is his first night of no exercise in 7 days.. he will be in the gym tomorrow night.. promise!

:)
Click to expand...
 
he he - you've put a huge smile on my face with that one! :yelrotflmao:

Do you guys workout 7 days a week then or include a rest day? Just curious to see if it can be achieved.

Im quite happy to work say 5 or 6 days, but open to ideas/discussion etc.
Moreso, When I get lower in weight I will be looking to get into lowering body fat to sub-10% while maintaining muscles.

Done some preliminary research.. anyhow.. one step at a time shaunyboy!

lol.... sure made me laugh with that pic!
 
Evening meal
2 home made burgers made using lean mince (740 cals!), 1 egg (80 cals) plus tinned peas 49 cals and gravy 15 cals = 884 cals.

Thats my lot for today... just within, but still within my 20% less than BMR - Im happy wioth the diet right now.. oh well. keep on keeping on... no need to keep going on about it eh shaun!!!

ahem.. Ill be in the gym tomorrow night!
 
Breakfast:
2 slices brown toast 200 cals
2 teaspoons lurpak 104 cals
cup of tea (skimmed milk) 20cals
(SUB 324)

day time(split over 2 meals)

2 slices brown bread 200 cals
2 teaspoons lurpak 104 cals
2 slices corned beef (70 each) 140
apple 127 cals
banana 105 cals
packet of 3 apple low fat biscuits (55 each) 165
(SUB 841 CALS) running total is 1165 (target is 2160, this leaves 995 cals


early tea(pre workout):
2 slices brown toast 200 cals
2 teaspoons lurpak 104 cals
2 chunks chocolate for energy.. feel low energy today but still on track with the diet 60cals
SUB 364 CALS)
running total is 1225 (target is 2160, this leaves 935 cals
 
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Naw, meng. I recommend taking at least one day of full rest per week. As a beginner I would focus on just doing the weight training 3-4 times a week for now. You can start adding in cardio when it becomes necessary.

More is not always better. You only ever want to do as much as is necessary to get results. :)
 
done my workout... full sets... HARD WORK! :sleeping: :yelrotflmao:

evening meal: prawn & egg salad with a tablespoon of low fat marie rose sauce
1/2 pack prawns: 90 cals salad 1/2 pack 17 cals sauce tablespoon 50 cals
x2 eggs 152 cals

treats: 500ml lemonade 100 cals
2 chunks choc - 60 cals

SUBTOTAL;: 469

this leaves 466 calories left to eat today if I want

need to up the food items a bit, 80 to 100/meal IM guessing more protein... however I ahve been missing sweet thjigs so I might try a subtle mix of protein 250 cals and something a little seet for about 150 cals, split over 5 meals @ 50 cals/meal.. or therabouts anyhow. might reserve the sweet stuff to post workout, or even pre-workout

thoughts? am I on the right path?
thx
shaun
 
You're doing awesome, Shaun--keep at it!

You may want to try something like chicken or pork with honey/orange glaze--it might be enough to curb the sweet cravings. A few weeks into your diet changes, the cravings will reduce and become easier to manage. Your bod just needs a little time to overcome the bad-food addiction!

A trainer once taught me that when faced with a craving, it is best not to eat "around" the craving. Example: you're really hungry and want some chocolate, you attempt to satisfy the craving by eating a rice cake, that doesn't do it. So you try a granola bar, that doesn't help...how 'bout some yogurt? Nope...you are frustrated and cave in and eat the damn chocolate anyway--your craving just turned into an extra 600 calorie binge instead of just under 100, if you control the chocolate snack to 1 small piece...see what I mean?

If you need something sweet, try a small piece of dark cholocate--it's sorta good for you and might give you something to look forward to every day! Yogurt does the trick for me, but lots here have a tidbit of chocolate regularly...
 
Interesting.. thanks!

Yesterday I felt really weak and energy-less, and last night succumbed to some bad food and 3 cans of beer.

I remember we used to have one night a week when I did weight watchers when we'd let ourselves go a little bit - thankfulyl I didnt go too mad - might have gone slightly over on cals but I'll drop some exercise in today to try and make that back up.

So thats what Im going through at the moment - feeling low on energy/life.. feel almost like Im walking round like a zombie.. lol maybe not quite that bad... and because it was the traditional "weekend" routine I succumbed, although woke up feeling 100% motivated.
I'm sure without this forum Id have caved in by now.
I'm still persitsant and will continue on, but Im learning this aint gonna be easy...

I can manage it like 5 days a week, but weekends are hard... for definite... the other thing is that in the week Im getting to fel like Ive got no energy/life in me..
 
shaunbaird said:
I can manage it like 5 days a week, but weekends are hard... for definite... the other thing is that in the week Im getting to fel like Ive got no energy/life in me..
Click to expand...

Hi Shaun--I can definitely relate to this. It may get harder as your rate of weight loss slows down, but remember you made a choice...now it's time to see it through!

I think you might want to fiune tune your diet a bit. I know you have made big changes, and you are doing well, but your protein intake is inconsistent (I looked through your most recent posted meals)...you really need to change up a few things, especially berakfast. Two pieces of toast and spread are not setting you up for diet success throughout the day, and may be contributing to how you're feeling a little low. Find something you like, that is "on plan", that has a goo damount of protein in it and eat it for breakfast! Eggs are good, turkey bacon, etc...try some new things.

Protein contributes to you feeling like you have stamina and prevents hunger and cravings. You really will feel better if you increase your protein intake...try some tuna or lean chicken! ;)

Some weekends are diamonds, sometimes life just throws us curveballs that make it hard to achieve dietary perfection! Don't let it cause you to give up--hang in there!
 
Breakfast:
2 slices brown toast 160 cals
2 teaspoons lurpak 104 cals
cup of tea (skimmed milk) 20cals
x2 eggs 152cals
(SUB 436cals)

bad weekend.... still motivated... gonna really upgrade my protein intake where costs permit...
 
shaunbaird said:
Breakfast:
2 slices brown toast 160 cals
2 teaspoons lurpak 104 cals
cup of tea (skimmed milk) 20cals
x2 eggs 152cals
(SUB 436cals)

bad weekend.... still motivated... gonna really upgrade my protein intake where costs permit...
Click to expand...

Bad Weekend?

What happened? "Details" if you wish to share them.

Best regards,

Chillen
 
Friday night(normally a time for getting drunk for past 5 years), felt weak, and had zero enrgy, zero life, and just didnt feel a part of life.

Drank 3 cans of beer.... purchased some takeaway food(real bad greasy stuff).
Saturday... felt "NORMAL" and a part of the world... my alertness and energy was good.

I figured Id do the same for saturday and get back on track sunday
Ate all sorts of stuff like sweets, chocolate eclairs, and a curry at night, along with beer and southern comfort.

I know some of you may be cringing.

Sunday, took it reasonably ok... and got back full swing today.

One thing that got me was the weakness and how crap I felt Friday night.

It spiralled from there.

Guess this is gonna be harder than I thought.

I'm gonna hunt for tons of high protein foods and try to eat loads of them
 
its tough to cut out the alcohol on the weekend. But if you can keep yourself busy with other things you can do it. I've managed to cut my drinking way back on the weekends. Part of me says I don't need to cals and I don't need to take the risk of driving home while drunk.

I think I had 3 beers all weekend that was yesterday when I was grilling. I kept busy with that damn re-roof I've been helping out with. No way in hell I'm gonna be buzzed up while I'm climbing around on a roof.

Once you realize how detrimental alcohol is to your diet and fitness you'll be able to cut it back. don't get me wrong I love beer but I'm limiting my consumption considerably.
 
I went back to last week in your journal and couldn't tell when was the last time you worked out. Losing weight through diet is rarely effective and even rarer long-lasting (Jared the Subway spokesman is the exception). Proper diet (not dieting) combined with a lifestyle change of fitness is the only surefire method to proper health and fitness.

As for motivation, have you considered a competitive (well, not really competitive but timed) event like a 1 mile fun run or a 5k run? Personally, I can't work out without some goal (for me it's a 70.3 Ironman triathlon next year).
 
ok.... looking for a gold medal for persistance... :confused:

Anyhow... I reckon I might have gotten too enthusiastic.. not sure, but one bad day led to another and then Ive found it hard to regain focus or desire ever since.

However I have been lucky in that my weight has not gained in the past 2 weeks, its stayed the same.

slowly building myself up to getting going again... hint slowly..
 
Honey, the choice is yours! You have the ability to choose which path you take, and the results are up to you.

We are here for you for encouragement on the path to YOUR goal! You need to decide what those goals are and how willing you are to pursue them. You have proven to yourself that you can do it!

We cannot gain focus or desire for you, but can amplify yours if you need it, and give you education and assistance along the way...
 
The beginning is always harder. One always has to get somewhat addicted or very dedicated in order to keep at it.

Two weeks back, after I received my shipment of cylinders, I was burnt and felt weak and I SOOOOOO did not want to go and workout - but I did anyways and you know what...? It was the best workout I ever had in a while! If you KNOW you can go to the gym, don't let ANYTHING hold you back, not even yourself, unless you are ill or injured. Simply being tired or feeling a little weak will sometimes stop you from doing something absolutely amazing. Once you do this a few times, going to the gym will be easy and it won't be so much of a problem of "not wanting or not feeling like it" but it will simply be something that you will "just do". I can't tell you just how proud I was after going to my usual workout after "not wanting to" this much. Now, when ever I don't feel like working out - it's not even a problem, JUST DO IT! :eek:

Keep it going man, keep this enthusiasm, don't let it wither away, grab it by the balls! We are here for you man! I might be a little direct with my approach - but if I feel the person needs it I will give them a kick in the arse for their own good! hehehheheheh

Don't "build up" to getting back! Just get back!!! Don't drop the ball!!

:p

I am keeping my eye on this journal. *puts on drill sergeant hat and whistle necklace.*

:D

Take care shaun!

Eric
 
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