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lilsarrygrl

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So today was my first day of my new workout and diet. Its only 2pm so the day isnt over yet but so far heres what I have eaten and what I did for my workout...

oh and I use thedailyplate.com to look up calories and keep track of what I eat and burn :)

woke up 9am-1 strawberry yogurt (100 calories)

Then I went shopping for some real healthy food.

11:30-
2nd small meal- 1 cup of Fiber One cereal less than half cup of milk (190 cal)
(Im realizing it might not be the best choice cereal but Im still learning)

1 banana (110 cal)

half a grapefruit (26 cal)

1 weight watchers string cheese (60 cal)

Total Pre workout calorie intake: 486

Workout: So my goal was to run/walk fast on incline for 45 mins. Well, I got to 45 and then decided what the hell? Might as well go for an hour! so I did. I burned 540 calories and did almost 5 miles. Although that might not seem like a lot to some, this is a huge change for me considering before I was doing 2 miles and only running for about 20 mins. Yeah, Im not running as far in the same amount of time, but my heart is beating faster for a longer period of time. I worked out with my friend who was a track coach and even she was surprised and said i must have been pretty motivated because she cant do an hour straight cardio. That made me feel good, like I accomplished something. I am going to do crunches, push ups and squats as well today and then tomorrow maybe 30 mines cardio and use the other machines to workout all my muscles. I hope this works out well for me. Let me know what you think and Ill post my other meals later today.
 
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Good start! Keep it up!
 
Thank you! My post workout meal was:

1 tbsp of peanut butter (90 cal)
1 long organic celery stick (10 cal I think)
1 multi-grain english muffin, dry (100 cal)
1 lite apple sauce (50 cal)
1 weight watchers string cheese (50 cal)

Total: 300 cal + pre calories(486)=786
BMR: 1415- 786= 629

For dinner I will have chicken and brown rice plus a very small mixed salad of spinach and romaine lettuce. Ill probably be under my BMR. Not sure how important it is to reach that but I cant eat a whole lot!
 
Ok I boiled a chicken breast for dinner. I had 2/3 cup brown rice, chopped green peppers and a small salad. Im still starving! I bought tilapia and lean ground turkey for dinners mostly. Not sure what other proteins I could add? Or should I start having a protein shake after I workout?? With my work schedule, I wont have a lot of time to cook meats and stuff until dinner.
 
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Since your goal weight is 110-115lbs try for a daily intake of 110-115g of protein. Having a good protein source at every meal may help with the hunger because protein is more satiating (takes longer to digest - the same is true of fats) than carbs. Lean meats will give you a lot of protein, like boneless/skinless chicken breasts, pork tenderloin etc. If you need healthy fats as well, salmon and tuna are good options as well (lean red meat is also, but not quite as much). Cheese, nuts and nut butters have healthy fats too. I tend to buy the bulk pack of chicken breasts and cook them up all at once and have them for a week - it's a good ready source of protein. As for the shake, supplements are good for convenience - when you don't have time to prepare a good meal. I'd suggest having one as your pre-workout nutrition - it should carry you through the next meal, depending on when you have it. (I tend to have mine about half an hour before I start working out.) I have mine with whole milk, because I think it's a well-rounded pre-workout drink - protein from the powder and milk, carbs and fats from the milk. Water works also, but you'd want to have some carbs with it (to get the protein to your muscles quicker).
 
Another note: taking in too few calories will get you into trouble just like taking in too many. The BMR measures your calorie burn assuming you did absolutely nothing - just lied in bed for 24hrs. Usually there's an activity coefficient you multiply it by (like 1.55) to get an estimate of your actual calorie burn.
 
Ah, good point.

So its only about day 3. Im pretty tired today and want to have a lazy Sunday but never can lol. I got up early for a dog training class so I can volunteer at the Humane Society in AZ. Im a waitress right now, I have an interview Wednesday for a Psychology job finally, and now with this volunteering and working out, I am BUSY (not to mention basically a "housewife" only not married and its not forced on me but I do the cleaning and cooking for my boy :) altho now I cook two separate meals because he doesnt eat healthy lol ) ! Kind of a good thing though because I just moved to Arizona about 4 months ago and was sorta getting depressed missing Michigan (except the snow). So, being busy I guess is the best thing for me. I just have to learn to fight the urges to nap like I used to after work especially because Ill probably be working two jobs soon and technically 3 because volunteering is a whole other job that I am just not getting paid for. I hope I can push myself through it and still find time to workout and maintain healthy eating habits. Also, end of February I am doing a fundraiser/walk for Pancreatic Cancer in memory of my mother. If anyone is interested in donating or doing the walk, PM me (its in Phoenix AZ). Ok time for the gym then maybe nap ;)

EDIT: AND I forgot. I start Grad school in a week!
 
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