SJ's Journal

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happysj56

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I am going to journal food/exercise here.
9/10/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/peppers/shrimp-150 cals
hot chocolate-60 calories
afternoon snack-banana-140 calories
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-chicken/peas/squash/rice-325 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1695
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 5 flights
Workout:
Bike-14 minutes
Chest press-15/12/10
Push-ups-10/10/10
Fly-15/12/10
Deadlifts-15/12/10/8
Pullups-10/10/10
Seated Row-15/12/12, drop set 12/12/12
Abs(legs/chair/slant x 2)

This was the first day for lifting three days a week-chest and back today. I am really happy about this and the workout felt nice and focused. First time I've done pushups outside of Pilates class (where I have felt totally off form), and haven't done pullups for a long time and never so strong as today. Deads are moving from the last thing on 'leg day' and they felt stronger although the weight was the same.
 
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Wish ya the best of luck with the Journal, Happy!
 
9/11/07
Really hard to write that date....

Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/cheese/shrimp-210 cals
hot chocolate-60 calories
afternoon snack-grapes - 110 calories
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-slice pizza/cottage cheese/crackers/raisins/peanut butter-525 cals
bedtime cheerios-100 cals
Total - 1795
From protein suppplements-610

Exercise:
Walk-60 minutes
Stairs - 11 flights
Workout:
Bike-10 minutes
Leg curl-15/12/10
Lie down leg lift-15/12/10
Leg Press-15/12/12
Squats -15/15/12
Lunges (alternate-10/stationary-10)
Leg Lift-15/12/10
(can you tell it was leg day?)
Abs(legs/chair/slant x 2)

Food was not good tonight-meat didn't defrost so I did 'clean the refrigerator' eating-while watching 'The Biggest Loser'. And I need to get more protein-hopefully tomorrow, but I am making what I have last...I need to get to the gym earlier to get in more cardio - this week I am going to do stairs/bike tomorrow night and swim on Saturday but that won't be an option every week. I tried to do a little intervals on the bike-level 6 for 2 minutes, 12 for 1 minute. It made it more interesting but I don't know if I did it long enough to make a difference. But I will try it on both stairs and bike tomorrow and see how it feels.
 
9/12/07


Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/cheese/ham-240 cals
hot chocolate-60 calories
afternoon snack-grapes - 110 calories
pre-workout-yogurt - 60 cals
post-workout shake-130 cals
dinner-corn chowder/hamburg/tomato/mushrooms/1/2 piece ww pita-500 cals
bedtime cheerios-100 cals
Total - 1670
From protein suppplements-480

Exercise:
Walk-60 minutes
Stairs - 5 flights
Workout:
stairmaster-20 minutes
Bike-20 minutes
Abs(floor/ball-15 minutes)

Food was good today except I need to get more protein-should get it tomorrow. I tried to do intervals on the stairs and the bike-I say tried because I am kind of kamin up the high/low and the times as I go along. I need to hunt down wome routines. I realized that I have not been pushing myself at cardio for a while-I don't know if I just got complacent or if it because I have all these little nagging places that hurt and I'm trying to protect myself-I don't hurt enough to do anything about it, it's just wear and tear kinds of things. But tonight I pushed and it felt great-like I remember it should. Maybe that is why cardio has been feeling so boring...anyway, I'll keep trying to up the intensity and see if my body gets fooled. I definietly hurt (in a good way) differently than I've been so I think the changes I'm making are hitting things differently and I'm happy about that.
 
Your exercise schedules really impress me though I'm not sure how well I'd cope getting so many of my calories from protein shakes. So what are your goals? Weight loss? Improving fitness? Need to maintain/reach professional standards for work or an important hobby? I'm assuming muscle gain is a big priority, judging by all the protein you're trying to take in.

Good going on breaking down your meals into lots of smaller ones. I have great difficulty in doing that - though I'm managing to get it from two to around four or five.
 
Laraqua,
I add protein to 'normal' food like oatmeal and yogurt - I also have one or two shakes a day, and a protein bar. I count all those calories as 'supplements'

When I started, my goal was to lose weight, and I've lost about 75 pounds over a little more than four years - a lot more in the beginning, slower now.

It took me a long time to change my eating - I used to think I ate two meals a day-lunch and dinner - in reality, I didn't eat until noon, but after dinner, I just kept eating. I gradually changed - starting with always eating breakfast. I work with a trainer, and he is great - focuses on the whole picture - when I told him I couldn't eat breakfast because I would throw it up, he said 'I don't care if you throw it up - you need to fuel your body throughout the day, and the only way to get used to it is to do it' I never actually did lose my breakfast, and now I wake up looking forward to it. I made the changes to spread out my meals a little at a time, but it is really great - I am never hungry.

It takes a lot of planning to make sure that I have the right food available at the right times, but once I got into the habit, it got a lot easier.

My goal right now is continued weight loss, but it is also to build strength, endurance, and stamina to work out at a more intense level. I was a classic coach potato, the kind of girl who hated gym class - and I never thought that I would love to lift - but I do. I love that I can see the tangible benefits of the effort I make by seeing that I can lift heavier, or do more reps, or do more difficult things. And I love knowing the people I meet through this - how focused they are and how hard they work.
 
9/13/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/tomato/hard boiled egg-160 cals
hot chocolate-60 calories
afternoon snack-fruit-cantelope/berries-55 calories
pre-workout-yogurt - 60 cals
post-workout shake-130 cals
dinner-steak/asparagus/potato salad/roll-625 calories
bedtime cheerios-100 cals
Total - 1660
From protein suppplements-480

Exercise:
Walk-60 minutes
Stairs - 5 flights
Workout:
Bike-21 minutes
shoulder press-20/12/10
Side/front lats-10/10/10
cable/press down (have no idea what this is really called)-15/12/10
tricep extension/bar-15/12/10
dip-15/12/10
bicep curl/bar-15/12/10
bicep curl/machine-15/12/10
Abs(legs/chair/slant x 2)

This was a good food day - and a good workout day. I played around with the levels on the bike, going up and down 4-8-6-10-12 and then down in one minute intervals. The bike had a heart rate monitor and I could see it going up with the levels and then down. If nohting else, it made it more interesting. I realized tonight that I don't know the real names for a lot of what I do - I'll need to start asking. I also don't always know the weights- I do with dumbbells of course, and sometimes on the machines with computer settings. But on stuff with plates and/or bars, I really have no clue - I've never asked but maybe I should.

I had a hard time with shoulder press-we've never done it first before and I don't know if it was a warm up issue or if it was because we did a set of 20 first - but I stopped partway through both the second set (I stopped at 12/he was planning 15) and then had to regroup in the third set. I am definitely more physically tired than I've been in a while, but its in a good way - I wanted to increase intensity and the way I feel says I have.
 
9/14/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/tomato/ham/cheese-210 cals
hot chocolate-60 calories
afternoon snack-grapes-130 calories
dinner-salad/steak tips/1/2 piece pita bread-450 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1580
From protein suppplements-480

Exercise:
Walk-60 minutes
Stairs - 6 flights
Workout:
Pilates-1 hour+

This was a good day, but so busy that I missed my afternoon snack and didn't have a shake after I worked out. So this week has not been a good protein week. I did get more protein yesterday but it is berry flavored-not vanilla-so my oatmeal was pink this morning. Hopefully next week's order will have vanilla...I am more sore tonight than usual, but in a good way. And I met three food goals this week-I left the raisins out of my oatmeal, didn't have bread with lunch, and managed to pas up Friday morning bagels today. The bread with lunch thing is easier than I thought it would be-when I'm making my lunch at nigt, I just don't pack it...which sounds so simple-but because I don't have it, I don't eat it. And the raisins have been an easy pass up too. The bagel was harder, but I went to a lot of meetings which distracted me a little and then it was lunch time.
I am planning to swim tomorrow and then do nothing Sunday.
 
9/15/07
Food:
pre-Breakfast-oj/protein and half a scone-375 cals
Breakfast-egg scrambled with ham/cheese/mushrooms, piece of toast/cream cheese-300 cals
afternoon snack-yogurt-60 cals
lunch/dinner-burger/lettuse/tomato/fries/glass of wine-800 cals
mindless eating-peanut butter/raisins, crackers/cream cheese, piece of chocolate-600 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 2365
From protein suppplements-260

Exercise:
Walk-40 minutes
Stairs - 2 flights
Workout:
none

This was a nice rest day. It was raining this morning and I just hung out, then worked a little this afternoon, then shopped then GO RED SOX! I decided not to swim today - my triceps are sore from Thursday - in a good way but I don't want to go beyond where I should. If I have tme I might swim tomorrow, but I have a whole lot of didn't do's from today...But I went to the gym five days last week so I am at goal for the week, today would have been extra. I am ot even doing abs today-it is hard to not but I promised myself a full rest day each week and today is it.
It is odd to me that I ate many fewer times today and yet the calorie count is high - I know this isn't a good pattern, but I passed up the second glass of wine and the cheesecake, and all of my snacks came from a bowl, not a box so those are victories.
 
9/15/07
Food:
pre-Breakfast-oj/protein and half a scone-375 cals
Breakfast-fried egg, bacon,english muffin, potatoes-400 cals
post workout shake-130 cals
lunch-squash soup, crackers, cheese - 310 cals
afternoon snack - protein bar-220 cals
dinner-hamburg/tomato/mushroom, 2 ears corn-420 cals
not on any plan-banana bread-140 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 2225
From protein suppplements-610

Exercise:
Walk-40 minutes
Stairs - 6 flights
Workout:
swim-120 laps/1 hour
floor abs/legs-15 minutes
Does clicking between Red Sox/Yankees and Patriots/Chargers count?

This was a really good day. I told myself I'd only swim 60 laps but it felt so great I did the whole 120. And I was happy to do abs. My calorie count is high but I still feel like I ate OK - I didn't get a frappucino and I left more than half of the potatoes on the plate this morning. I've made lunch for tomorrow so back on track....
 
9/17/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-yogurt/protein - 190 cals
lunch-salad/lettuce/celery/ham/cheese-210 cals
hot chocolate-60 calories
afternoon snack-peach-75 calories
pre-workout-protein bar-220 cals
post-workout shake-130 cals
dinner-vegetable beef soup, crackers, cheese, cantloupe-410 cals
late night shake-130 cals
bedtime cheerios-100 cals
Total - 1775
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 6 flights
Workout:
Bike-17 minutes
Incine Chest press-15/14.5/12
Chest Press/flat bench-15/12/10
Push-ups-10/10/10 superset with
Have no idea what it is called-but for chest-15/12/12
Deadlifts-15/12/10/8
Again, no clue, but for back-pull up-15/12/10
Lat pull down-15/12/10
Abs(legs/chair/slant x 2)

This was a busy day - I wanted to walk at lunch but didn't get out. And the workout was very hard - from the first set I struggled - I was a little nauseous at times but I fought through everything. The extra day of lifting is much harder than I expected - I don't know why the first night of the week should be harder, but I worked for every rep tonight. Last week I was thinking maybe three times is too much-but I want it to be hard-not to coast through, and this is only the second week. But it is hard to not be frustrated when things don't come easy. I am going to go to bed a little early tonight and see if that helps - football/baseball last night kept me up late - I must not get sucked in tonight.
 
9/18/07

Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/hard boiled egg-190 cals
afternoon snack-pear - 100 calories
pre-workout-protein bar-220 cals
post-workout shake-130 cals
dinner-beef/peppers/onoins/mushrooms/rice-500 cals
unsanctioned snack-peanut butter/raisins-240 cals
bedtime cheerios-100 cals
Total - 1950
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 4 flights
Workout:
Bike-10 minutes
Leg curl-15/12/12
Leg lift-15/12/12
Leg Press-15/15/12
Squats with bar -20/20/15/12 (don't know the weight, but trainer said this was the highest I've ever done)
Lunges from bench-12/12/12(30 lb dumbbells!)
Abs(ball/legs/chair/slant x 2)

Food was good today until I gave in to peanut butter cravings a few minutes ago-workout was much better than yesterday-but I reduced the intensity on the cardio because I felt like last night I was struggling from the first set and I don't want the cardio to hold back the lifting. Tonight, things were difficult but managable - lunges from the bench are very hard balance wise and the weight was a stretch but I got through everything. I still didn't get out at lunch and even though I ran around a lot, it was mostly on my own floor and I didn't push for any extra stairs.
 
9/19/07

Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/celery/peppers/tuna-190 cals
hot chocolate-60 calories
afternoon snack-pear - 110 calories
pre-workout-yogurt/protein - 190 cals
post-workout shake-130 cals
dinner-squash soup, beef/mushrooms/onions/peppers/rice, 1/2 ww pita-490 cals
bedtime cheerios-100 cals
Late night shake-130
Total - 1870
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 6 flights
Workout:
Bike-30 minutes
Abs(floor-15 minutes)

Food was good today - workout not so much-I ended up just doing the bike becuase someone was on the stairmaster the whole time I was at the gym. And another day when I didn't get out at lunch-I really wat to change that. And I am very hungry lately - not wanting to eat crap, just real hunger. Have to think if I can do something about that too.
 
9/13/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/lettuce/tomato/tuna-190 cals
hot chocolate-60 calories
afternoon snack-fruit-cantelope/mango-95 calories
pre-workout-yogurt - 190 cals
post-workout shake-130 cals
dinner-chicken/stuffing/spinach/sweet potato-550 cals
bedtime cheerios-100 cals
late-night shake-130
Total - 1915
From protein suppplements-740

Exercise:
Walk-60 minutes
Stairs - 4 flights
Workout:
Bike-27 minutes
shoulder press-20/15/12/10
Side/front/forward lats-3x8/8/8
tricep extension/curved bar-15/12/10
cable/press down (have no idea what this is really called)-15/12/10
bicep curl/curved bar-15/12/10
bicep curl/dumbbells-15/12/10/8
Abs(floor)-10 minutes

This was a good day. Food was well under control, and the workout was challenging but not overwhelmingly so. Still didn't get out at lunch or do any extra stairs, but all in all, life is good.
 
9/21/07
Food:
Breakfast-oatmeal/protein/ff half and half-250 cals
mid-morning snack-protein bar-220 cals
lunch-salad/spinach/lettuce/celery/peppers/chicken/raisins/walnuts-300 cals
afternoon snack-peach-110 calories
more snack-crackers/peanut butter-120 cals
more snack-yogurt/protein - 130 cals
dinner-veal/pasta/salad/garlic bread-725 cals
even more snacks-sundlower seeds/popsicle/crackers/cream cheese-400 cals
Total - 2255
From protein suppplements-420

Exercise:
Walk-60 minutes
Stairs - 5 flights
Workout:
Abs/legs/misc strtching at home-45 minutes

Well, food stun toda-not actually as bed as it felt based on writing it down, but I haven't had a scavengerhunt food day in a long time and this wad definitely that - while I was eating one thing I was thinking of another. I knew I wouldn't get to the gym based on things I had to do for work, and I went to the gym on Sunday so I made five times this week - and I passed up 'Friday bagel' but what does that matter if I eat all this stuff instead? And I was way short on protein today too, so even though the calorie count isn't way over, it isn't from good food. I need to think about the bagel thing. On a good note, I managed no bread at lunch and no raisins in my oatmeal all week, two weeks in a row. But my meals are not filling me up, and I need to fix that - more veggies? More fruit? don't know. Or maybe I really need the carbs at lunch and dinner because I am replacing those calories with other things...my weight is holding, so I will try this for one more week, then re-evaluate for October.
 
9/22/07
Food:
Breakfast-oj/protein, banana bread-350 cals
snack-fruit-peaches/melon-110 cals
more snack-yougurt/proten-190 cals
lunch-chicken soup/bread-400 cals
snack-protein bar-220 cals
afternoon snack-crackers, cashews,chocolate-400 cals
dinner-chicken, squash, carrots, corn, 1 pice bread-625 cals
snack-icecream-220 cals
bedtime cheerios-100 cals
Total - 2615
From protein suppplements-480

Exercise:
Walk-40 minutes
Stairs - 2 flights
Workout:
none

Way too much food and way too little movement for this to be a good day.
 
9/23/07
Food:
pre-Breakfast-oj/protein, cranberry bread-350 cals
Breakfast-2 pieces french toast, 2 sausage patties-300 cals
afternoon snack-protein bar-220 cals
mindless eating-cheetos-220 cals
lunch/dinner-chicken, squash, corn, 1 piece bread-425 cals
snack-crackers, cheese/wine-350 cals
bedtime cheerios-100 cals
Total - 1970
From protein suppplements-250

Exercise:
Walk-none
Stairs - 10 flights
Workout:
abs/stretching-20 minutes

Another not great eating day - I didn't walk at all but I did stand and paint for two hours so that must count for something.
 
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