Lisa's food and exercise journal

L

lisa_m

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As I posted in the Toning forum, my husband and I started the program this week. Well, the last couple of weeks I was already eating well and exercising on my own but I wanted more of a better guideline of what I should be doing and eating. I've had the Body-for-Life book for almost 2 years now but was never committed to doing it. But now I am! :) Since we started we feel great and do not feel deprived at all.

Anyways, I will post my stats here again for the sake of my new journal:

Age: 26
H: 5'2"
CW: 129 as of 2/19/06
BF: 31% as of 2/19/06
GW: 110ish

Here's what I ate yesterday:

Tuesday 2/21/06

Breakfast 9:00 am
-1 Package Oatmeal (100), 1/4 cup skim milk (20), 1 teaspoon light butter (20)
-1 slice turkey bacon (25)
-1/4 cup Eggbeaters (30)

Didn't have time for my mid-morning snack. Stupid meeting. :(

Lunch 12:30 pm
-1 cup WW spaghetti (210)
-3/4 cup marinara (105) with 4 oz. ground beef (150)
-3/4 cup brocolli (25)

Snack: 4:00 pm
-Zone bar (210)

Dinner 7:00 pm
-Veggie burger (70), 1 WW bun (85), 1 slice provolone (70)
-2 cups of salad with onions and tomatoes (50), 2 TBSP light ranch (80)

Snack: 9:00 pm
-2 pcs. of Imitation Crab meat (60)

Totall: 1310 calories. I really didn't mean to eat this little :(

Workout 6:00 pm
Weight training - arms (biceps, triceps, shoulders)
It was a light workout. Not too proud but will work harder next time.
 
You're doing great! Nice to have you on the Board!
 
Thanks LiveFromNY! :D

Ok, here's today:

Wednesday 2/22/06

Workout 6 am
20 min. HIIT on elliptical. Stayed on the elliptical for 10 more min. but at a med-low intensity. I couldn't do much more after HIIT.

Breakfast 7 am
-WW Eng. Muffin (140)
-1/2 cup Egg beaters (60)
-1 slice turkey bacon (25)
-1 slice lf cheese (60)

Snack 10 am
-1/4 cup plain vanilla yogurt (25)
-mixed with 1/4 cup cottage cheese (45)
-few strawberries (15)
-6 fl oz. of welch's orange pineapple juice (30)

Lunch 1 pm
-WW hamburger bun (85)
-Boca veggie burger (70)
-1 slice provolone (70)
-2 cups lettuce with tomatoes, onions, cucumbers (40)
-2 TBSP light ranch (80)
-had 2 (I promise only 2) Sunchips (24)

----------------------------------------------------------------------------
Here's what I have planned for the rest of the day:

Snack 4 pm
-Zone bar (210)
-maybe an orange (45)

Dinner 7 pm
-4 oz. chicken breast (125)
-1 cup brown rice (170)
-1 cup veggies (55)

Snack no later than 9 pm (I might be in bed, I plan to wake up 4:30 am tomorrow!)
-1/2 cup cottage cheese w/ splenda (90)
-a sprinkle of slivered almonds (65)

Total: 1529 calories. Doin' good. :)

Also, so far I've had about 72 oz. of water.
 
Thanks LV, I really appreciate!

Ok, I wasn't in the mood for my orange earlier, and I also miscalculated my dinner. Sooooo.....

Dinner
-5 oz chicken (155) :D
-1 cup of brown rice is actually 240 calories, not 170
-1 cup of peas and carrots is about 75 calories

Snack
I don't know if I'll be able to eat because I plan to go sleep around 8:30 and I'm already full and pretty tired. But if I do it will be a 1/2 cup of cottage cheese with Splenda with no almonds.

So my total for today will be 1542. If I don't have my last snack it will be 1452.

On Tuesdays and Thursdays I have school after work, so my schedule is different. So I work from 7:30 am - 3:30 pm, then I have a class from 5 pm - 7 pm. So tomorrow I'm planning on getting up at 4:30 am to work out at 5 am. I would much rather workout in the morning than have to do it after work and school.

On Mondays, Wednesdays, and Fridays I work 8:30 am - 4:30 am so I've been waking up at 5:30 am on those days to work out at 6 am. We just started doing this Monday, and it's a great feeling to workout in the morning. And I'm not really a morning person!

Anyways, good night.
 
Thursday's Workout

hehehe, thanks jpc. Expect to see some before and after pics maybe 3-4 months from now :)

I didn't have my last snack yesterday. I was too tired. Also, my arms are sore today! At first, I was disappointed from not working hard enough on Tuesday but obviously I worked my arms enough for the muscles to be sore.

Thursday 2/23/06

Workout 5:00 am
Weight training - legs + abs, about 45 minutes

I'm not sure how much weight I lifted on some of the machines since they do not specify how much each plate weighs. They're just numbered. I think next time I'll use dumbbells.

Quads
Leg press (horizontal) - 12 reps at 3; 10x @ 4; 8x @ 5; 6x @ 6; back to 12x @ 3
Leg extensions - 12 reps at 30 lbs.

Hamstrings
Lying Leg curls - 12x @ 1; 10x @ 2; 8x @ 3; 6x @ 3; back to 12 @ 1
Seated leg curls - 12 reps at 45 lbs.

Calves
Standing Heel Raises - 12x @ 4, 10x @ 5

Abs
Crunches (on laying ab machine, not sure what it's called) - 2 sets of 12
Situps - 1 set of 10

---------------------------------------------------------------------------
K here's my menu for today:

Breakfast 7:45 am
-1 packet of oatmeal (100), with 1/4 cup 2% milk (31 - no skim at work), 1 TBSP light butter (50)
-2 hard-boiled eggs (140) No Eggbeaters this morning :(
-24 oz. water

Snack 10:30 am
-Nutrition bar (200)
-24 oz. water

---------------------------------------------------------------------------------
Planned for rest of the day:

Lunch 1:00 pm
-4 oz grilled chicken breast (125)
-2 cups of iceberg (15), some sliced onions (17), tomatoes (17), 1/4 of an avacado (73)
-1/2 cup of black beans (100)
-2 TBSP light ranch (80)
-12 oz. diet 7-up

Snack 4:00 pm
-sliced tofu (140)
-couple teaspoons of soy sauce (6)
-8 oz. water

Dinner 7:00 pm
-shrimp (112 for 4 oz.) stirfry with bell pepper (20), onion (17), green pea pods (55)
-1/2 cup of brown rice (170)
-12 oz. diet 7-up

Snack
-1/2 cup of cottage cheese (90) w/splenda

Total: 1523 calories
 
Pics

Okay Lisa in 3-4 months I expect to see pics, and going by the journal you're posting, the pics should be darn good ones :) Keep up the good work and stay motivated.
 
You got it, jpc. I hope I can stay focused. I am easily discouraged :(

Some changes to my menu. My salad I had for lunch was absolutely awesome, except I tossed the avocado which saved me about 73 calories :D

Also, for my late afternoon snack, instead of having tofu I decided to go for a can of salmon (160) with lots of mustard. :D It was very very good. Awhile back I saw a coworker open up a can of tuna, dump it on a plate and squirt mustard all over it. I thought 'weird' but I gave it a try the next day. I've been eating tuna like that ever since.

Tomorrow I will be measuring my resting heart rate first thing, I was also going to weigh myself but I think I'll wait till Sunday. I know I should throw out the scale but I want to see how I'm doing at least once a week.
 
No No

lisa_m said:
You got it, jpc. I hope I can stay focused. I am easily discouraged :(

Some changes to my menu. My salad I had for lunch was absolutely awesome, except I tossed the avocado which saved me about 73 calories :D

Also, for my late afternoon snack, instead of having tofu I decided to go for a can of salmon (160) with lots of mustard. :D It was very very good. Awhile back I saw a coworker open up a can of tuna, dump it on a plate and squirt mustard all over it. I thought 'weird' but I gave it a try the next day. I've been eating tuna like that ever since.

Tomorrow I will be measuring my resting heart rate first thing, I was also going to weigh myself but I think I'll wait till Sunday. I know I should throw out the scale but I want to see how I'm doing at least once a week.
Click to expand...

Lisa,
Let's throw that discouraged word out of your vocabulary. even if you have a bad day, just come back strong the next day. Just be consistent, that is key in both diet and workouts. We ALL have our bad days, they just have to be far and few between. Stay focused !! :) You'll be fine
 
You're right jpc, pick ourselves right back up. I know bad days are inevitable. Thanks for all the encouragement, I really needed it today. I've made a couple of mistakes already but I am moving on.

I think I am having a bout of really bad PMS because I am extremely moody, plus I am craving a lot of salt. :mad: Not craving chocolate yet though.

I also didn't have a chance to get up this morning to workout but I definitely will tonight. I am sore all over the place, especially in my abs so that's a good sign. They're sore but it also feels good in a way :)

Friday 2/24/06

Here's what I ate so far:

Breakfast 9:00 am
-1 ww English muffin (140), w/ 2 TBSP light cream cheese (50)
-two bites of cottage cheese, couldn't eat the rest.
-24 oz. water

Snack 11:30 am
-1/2 a mini-bag of fat free popcorn (50)
-2 hard boiled eggs (140)
-24 oz. water

Lunch 1:00 pm
-4 oz. chicken breast (125), 1 WW hamburger bun (85), 1 slice of reduced-fat cheese (60)
-1/2 can of green beans (50), I love this
-12. oz can diet Sprite
-2 cups of my sister's blasted, evil cheese popcorn :mad: (180) I swear she forced it down my throat :D

Snack 3:00 pm
-a serving of peanuts (150)
-24 oz. water

--------------------------------------------------------------------------------------------------
Here's the rest of the day:

Snack 5:00 pm
-can of tuna (170)
-24 oz. water

Dinner Have to go to Wendy's tonight :( soooooooo
-Large chili (300) or Grilled chicken sandwhich w/o mayo or sauce (300)
-side salad (35)

Total: 1529 calories

Workout no later than 9:30 pm
-20 min. HIIT on treadmill
 
lisa_m said:
You're right jpc, pick ourselves right back up. I know bad days are inevitable. Thanks for all the encouragement, I really needed it today. I've made a couple of mistakes already but I am moving on.
Great attitude to have !!!!!
I think I am having a bout of really bad PMS because I am extremely moody, plus I am craving a lot of salt. :mad: Not craving chocolate yet though.

I also didn't have a chance to get up this morning to workout but I definitely will tonight. I am sore all over the place, especially in my abs so that's a good sign. They're sore but it also feels good in a way :)

Friday 2/24/06

Here's what I ate so far:

Breakfast 9:00 am
-1 ww English muffin (140), w/ 2 TBSP light cream cheese (50)
-two bites of cottage cheese, couldn't eat the rest.
-24 oz. water

Snack 11:30 am
-1/2 a mini-bag of fat free popcorn (50)
-2 hard boiled eggs (140)
-24 oz. water

Lunch 1:00 pm
-4 oz. chicken breast (125), 1 WW hamburger bun (85), 1 slice of reduced-fat cheese (60)
-1/2 can of green beans (50), I love this
-12. oz can diet Sprite
-2 cups of my sister's blasted, evil cheese popcorn :mad: (180) I swear she forced it down my throat :D
Hmmmm force fed cheese popcorn, eh ?? The nerve of some sisters :rolleyes:
Snack 3:00 pm
-a serving of peanuts (150)
-24 oz. water

--------------------------------------------------------------------------------------------------
Here's the rest of the day:

Snack 5:00 pm
-can of tuna (170)
-24 oz. water

Dinner Have to go to Wendy's tonight :( soooooooo
-Large chili (300) or Grilled chicken sandwhich w/o mayo or sauce (300)
-side salad (35)

Total: 1529 calories

Workout no later than 9:30 pm
-20 min. HIIT on treadmill
Click to expand...
Keep up the good work :D
 
Some changes to yesterday

I know jpc, isn't she terrible? She's always trying to sabotage my good efforts. :p

Some changes to yesterday.

Snack 5 pm
-didn't have snack as planned. Got to talking with my husband and forgot about it.

Dinner 7 pm
-Had Large chili (300)
-Had half a side salad (17)
-Had half of a grilled chicken sandwhich (150)

Snack 10 pm
-1/2 cup of cottage cheese (90)
-just a sprinkle of slivered almonds (62)

Workout
-Didn't workout :mad: This is why I'd rather do it first thing in the morning. :mad: :mad: :mad:

Total: 1649 grrrrrrrrrrrrrrr

I did better today though....well so far :D
 
Today

Today was a bit rough because I wanted to munch all day since today is my day off. I kept myself busy by preparing a week’s worth of to-go food for me and my husband. Also, I cleaned out and organized my refrigerator, freezer, and cabinets. I pretty much cleaned house all day and I still have to workout.

I forgot to mention here that I track my calories using . It’s free and you can also can track total fat, carbs, protein, fiber and more. All you have to do is sign up.

Saturday 2/25/06

Breakfast 8:00
-1 ww English muffin (100)
-1 slice Canadian bacon (20)
-1 slice lf cheese (60)
-1/4 cup Eggbeaters (30)

Snack 10:00
-1 cup of skim milk (80)
-1 scoop of whey protein powder, strawberry (90)
-24 oz. water

Lunch 12:30
-2 slices of WW bread (90)
-1 slice of provolone (70)
-a slice of turkey bologna, a slice of turkey salami, a slice of turkey pastrami (140 for all 3)
-a little bit of mustard, a small squirt of light mayo (17), a small dollop of horseradish (8)

Snack 3:00
-2 slices of tofu (140)
-couple teaspoons of soy sauce (6)

Snack 4:00
-16 WW wheat thins (140) I made sure that these are 100% whole wheat
-1 imitation crab meat stick (30)
-1 slice of muenster cheese (80)
-----------------------------------------------------------------------------------------

Making sloppy joes tonight. No not with Mamwhich ;) This recipe is from the Eating-for-Life cookbook and the sloppy joes are awesome. If anybody wants the recipe just PM me. Down below are just ingredients that have calories.

Dinner 7:00 pm
-1 WW hamburger bun (85)
-4 oz. extra lean ground turkey breast (120) (meat for sloppy joes)
-Some of the ingredients for sloppy joes (per serving) - 1 TBSP. barbecue sauce (35), 2 TBSP ketchup (30), ¼ cup no-salt-added tomato sauce (15), about 1/8 cup chopped red onion (15)
-1 cup of cauliflower/broccoli/carrots (50)

Snack 10:00 pm
-1/2 cup of cottage cheese w/Splenda (90)


Total calories: 1572
Total fat: 40
Total carbs: 160
Total protein: 146
Total fiber: 18, will have to take some Benefiber :D


Workout 5:20
Weight Training – arms
Will post more in detail later.
 
Water ?

HI Lisa,
Just a quick question about today's diet ... Is that the only water you drank all day, at the 10;00 snack ? Or do you mistakenly omit your water intake for the day ?? Keep up the great work
:) Jim
 
Nice catch :D Lol...I promise I didn't mean to omit this on purpose. I had about 3 cans of diet caffiene-free soda. I know I should of had my water but I really wanted something carbonated.

I did have 24 oz. of water with dinner and another 24 oz. with my workout though. :) Thanks for keeping me honest. ;)

Workout
I did my weight training around 5:30 pm and it was tough. I also just did 20 min. HIIT on the treadmill because I couldn’t let go that I missed my workout yesterday. I’m dead-tired now. I warmed up for about 2 minutes. One minute I walked 3 mph, the next minute I sprinted 7-8 mph. I switched every minute. I thought I was going to fall off of the treadmill. The very last minute I couldn’t do more than 6 mph. At least I did it. Now I can relax tomorrow.

Okay, according to Body-for-Life, we are supposed to designate one day as ‘free day’, which for us would be tomorrow. No workouts and lots of pigging out. My husband is thrilled with the idea but I’m concerned. I do want to enjoy tomorrow but in moderation I suppose. I’m also going to weigh myself first thing tomorrow and I will post my new stats on Monday. Wish me luck, I’m nervous but it’s only been one week.

I'll be good tomorrow. I want this too bad to screw up already. :D
 
Today's Eats

I forgot to mention that I also followed everything I had planned to eat today. This was a good week :)
 
Nice job

Looking good, Lisa, although 3 cans of the soda may have been a stretch. . And what do you mean you did "just" 20 minutes of HIIT on the treadmill. 20 minutes of HIIT is plenty enough, IMO. And please don't be flying off the treadmill, :eek: you're doing great and you don't need any setbacks. Enjoy your free day and I tend to agree with you, that I would moderate it a little, rather than just "pigging out" but that is up to you. Take care and stay focused.
 
New Stats

Yeah Jim, that HIIT session I did on Saturday was rough. I think I'm only going to do HIIT once a week because it's too hard on the joints. And no I don't want to be flying off of the treadmill, hehe.

Here are my stats as of yesterday:

W: 129.5 (+ 0.5)
BF: 29% (- 2%)

I'm not too disappointed. I believe there are a few factors as to why I gained:

- Water retention due to eating lots of salty foods (thanks PMS)
- PMS
- Muscle gain

Actually, I expected to gain weight the first couple of weeks. Clothes do feel loser and I think I already look better so I'm not discouraged. At least my body fat went down, although it's hard to believe it went down 2 points in just one week. How accurate is a digital scale?
 
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