Tor's Training and Weightloss Journal...

T

Tor

0
Well I have been wanting to start this for awhile... I just haven't found the place to do it! This has be the best site I have found so far, so I'm gonna give it a try!

Today was a back day for me...

Assisted Pull up -70x9 -75x10 -75x8
Iso Lateral row on the hammer strength - 45x15 55x15 65x10
Deadlifts- 90x15 100x12 110x8
Bicep curls with bar- 30x15 40x8 30x12
DB biceps hammergrip 15x12x12

30 minutes on treadmill doing intervals
20 min 1 min intervals at 4.5 and 7 mph
10 min 1 min intervals at 3.0 and 5.5 mph

Just some of my stats!
26 years old
168 pounds (down from 210!)
5'3

A typical day in my diet is:

8:00- 2 egg whites, 1 yolk, peppers and onions
10:30- banana
12:30- whole wheat pita with hummus and turkey, apple, granola bar
4:00- 1/2 cup cottage cheese
7:00- protein shake ( on days that I life)
8:00- dinner things like ground turkey and veggies or salmon

Today I am feeling pretty frustrated... so I'm hoping this journal thing helps me to figure things out as to why i've hit a platue!
 
Welcome! That deadlift set is nothing to snuff at :D I read your other post about your frustration. Hopefully many here can help you find what you're looking for!
 
As a person on a perpetual cut/plateau, I feel your pain. (Down from 344 to 243 so far as of today). Try adjusting your calories and see if that doesn't help with the plateau. You might be undernourished for the calories you're burning off.
 
Thanks both of you for the support!
Just wanted to add my diet for today...

8:00- 3 egg whites, 1 yolk with peppers and onions
10:30- granola bar
12:30- -1 whole gran pita, 2 table spoons of hummus, 2 slices of turkey, 2 slices low gat american cheese
-1/2 cup low fat cottage cheese
-apple
3:30 - banana
7:00- protein shake
8:00- whole grain elbow pasta w/ sauce and chicken sausage
 
Today's Diet=) Tried eating a little more...

8:00- 3 egg whites and 1 yolk with peppers and onion
10:30- Nature valley mixed berry trail mix granola bar
12:30- whole wheat pita w/ 2 tbl hummus, 2 slices of low fat american cheese
2 slices turkey, apple, 1/2 cup low fat cottage cheese
4:30- banana
7:30- 93% lean ground beef hamburger (no bun) with onions, small sweet potato
baked, small salad with 1 tbl evoo and vin

Cardio day, feeling kinda crummy... so didn't do too much
20 min treadmill 15% incline 3.8 mph
20 min elliptical
Pretty sore from last nights workout also... had a hard time running when I tried!
 
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Tor said:
Today's Diet=) Tried eating a little more...

8:00- 3 egg whites and 1 yolk with peppers and onion
10:30- Nature valley mixed berry trail mix granola bar
12:30- whole wheat pita w/ 2 tbl hummus, 2 slices of low fat american cheese
2 slices turkey, apple, 1/2 cup low fat cottage cheese
4:30- banana
7:30- 93% lean ground beef hamburger (no bun) with onions, small potato
baked, small salad with 1 tbl evoo and vin

Cardio day, feeling kinda crummy... so didn't do too much
20 min treadmill 15% incline 3.8 mph
20 min elliptical
Pretty sore from last nights workout also... had a hard time running when I tried!
Click to expand...

Your diet is fairly clean, good job! The only thing you might want to try and replace is the granola bar. It might sound healthy but look into the ingredients and notice all the refined junk and oils that shouldn't be there. I love those too though :) Are you tracking your cals?
 
sparrow said:
Your diet is fairly clean, good job! The only thing you might want to try and replace is the granola bar. It might sound healthy but look into the ingredients and notice all the refined junk and oils that shouldn't be there. I love those too though :) Are you tracking your cals?
Click to expand...

Quick reply! Yes I did cut out the granola bars for a long time... then I found that I really wasn't eating enough... so I added them back in for lack of other ideas for a small snack! These ones aren't too bad 140 calories 3.5 fat grams no saturated fat! and the first ingridient are whole grain oats....any ideas are totally welcome! because I have no imagination when it comes to food! Thanks for the support Sparrow!
 
Make your own granola/protein bars - you'll know what's in them and they'll be much healthier (read: not processed).
 
This is for 1/19... a little late!
8:00- 3 egg whites with 1 yolk, peppers and onions
10:00-granola bar ( will get rid of them next week! just low on food and mo;30ney to buy food!)
12:30-apple
1/2 cup cottage cheese
whole wheat pita with grilled chicken sauteed peppers, onions and mushrooms, with oo and vin
3:30- banana
8:30- 4 buffalo shrimp=(
grilled chicken sandwich with honey mustard and swiss cheese, and few french fries

It is my roomates birthday... so went out last night and will be going out tonight... this is the hardest part of losing weight! going out to eat with my friends... I don't want to be the buzz kill being on a diet, and I know they all think that I have a problem and I just don't want to fuel them to talk more about me! have overheard some things and it sucks!

at the gym I ran 3 miles in 33 min... pretty good considering I almost bailed and was going to just walk... then something click and the run seemed easy!
 
Tor said:
It is my roomates birthday... so went out last night and will be going out tonight... this is the hardest part of losing weight! going out to eat with my friends... I don't want to be the buzz kill being on a diet, and I know they all think that I have a problem and I just don't want to fuel them to talk more about me! have overheard some things and it sucks!

at the gym I ran 3 miles in 33 min... pretty good considering I almost bailed and was going to just walk... then something click and the run seemed easy!
Click to expand...

I hate those kinds of social events for that reason too. I mean, they're fun and all, but they can totally kill your momentum if you don't have many options.
I just wanted to say awesome job with the run! Whenever I feel like quitting my rule is I have to wait 5 whole minutes and then I decide for sure. Usually by 5 minutes I'm over the hurdle and in that "easy" part. Good job!
I echo the homemade granola/protein bars. I came up with a recipe thats not half bad posted in my journal somewhere. String cheese is always good in a pinch, with some celery. Celery and PB, low sugar yogurt with some protein powder...there are lots of things if you feel up to creativity :) Keep up the good work!
 
Thanks Sparrow... The run did feel great! and as for this weekend, it was tough! it is just so hard not to give in, I know that when I wasn't "dieting" and people wouldn't eat at dinner I would get annoyed... I guess it is a form of jealousy that you don't have the motivation to work hard at something you want! I don't want to be that annoying person... I think I will have to find a happy balance=)

Yesterdays diet was tough... I always have a harder time on the weekends anyway, not having a schedule... but here it goes

9:30- 3 egg whites, 1 yolk, peppers and onions
11:30- 1 slice of whole wheat low carb bread with 1 tbl low fat PB
2:30- protein shake
3:30- BBQ Chicken Burrito, made with whole wheat tortilla, grilled chicken, lowfat cheese, salsa, hot sauce ( we have a local take out place that advertises healthy mexican... so it is pretty healthy and SO good!0
7:30-low fat baked cheetos ( My roomates, for lack of anyother food in my house, I can't wait to go grocery shopping today!)
8:30- 2 large slices of pizza with a light beer
late night- piece of cake... roomates birthday!

Workout:

15 min warm-up on treadmill 3.0 mph 10% incline

angled leg press- 180x20, 270x12, 360x12, 180x32
leg curls- 70x12, 75x12x12
extensions-60x15, 75x15, 90x12
calves- 105x15, 120x15, 135x15

10 min on stair stepper (hate the stair stepper! haha)
 
WELCOME to the forum!

I'm highly impressed with your workouts and eating....GREAT JOB!!!! :D And I hear you on the weekends. For some reason, I can never find it in me to stick to my healthy eating. All those yummy foods just call my name and I find it so difficult to resist!

How many days do you work out? Great job on the run! I love running as well and can't wait until Spring when I can go outside again!

Again welcome and I look forward to reading more!
 
Thanks 2hott4u! I work out 6 days a week... 3 cardio and 3 cardio/weights. I love running outside too... and can't wait for it to get nice out, I like to get up in the morning and do it first thing.

My diet...
8:00 - 3 whites, 1 yolk, peppers and onions
10:30- 1/2 cup low fat cottage cheese
12:30- salad with grilled chicken, walnuts, cranberries and low fat vinagarette dressing, whole wheat pita, an apple
3:30 banana
7:30- protein shake
8:30- whole wheat pasta( barilla protein plus) with chicken sausage
9:00- fat free heathy choice fudge pop

workout...

dumbbell chest press 30x15, 35x12, 35x10
dumbbell fly, 20x12, 25x12, 25x10
shoulder press, 25x12, 25x12, 30x8
lateral raises, 12x12x12
skull crushers, 30x12, 40x7, 40x8
rope 22.5x15x12x12

Till Tomorrow!
 
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8:30- 3 egg whites, 1 yolk, peppers and onions
10:30- 1/2 cup low fat cottage cheese
12:30- salad with chicken, walnuts, cranberries, low fat dressing, an apple, 1/2 cup low fat cottage cheese
3:30- banana
7:30- small salad with blueberry vin dressing,
- seafood ( salmon, shrimp, calamari, muscles, clams) in white wine, garlic and olive oil over small amount of pasta
8:30- 3 bites bread pudding that I shared with my parents=(

So frustrating!!! Want to go out to eat but have a hard time sticking with things... did pretty good tonight, no bread and stuff like that!

did HIIT at the gym 3 miles in 40 min... 4.0mph/7.0
 
2hott4u said:
HELLO!!! Damn...u could kick my ass! :eek:
Click to expand...

Haha! Thanks! A friend of mine has been helping me with lifting... he makes me work way harder than I normally would! And I guess it is what I focus on...

Diet...

8:00- 3 whites, 1 yolk, peppers and onions
10:45- 1/2 cup of low fat cottage cheese
12:30- whole wheat pita, 1 cup whole grain barilla protein plus pasta with sauce, an apple
3:30- banana
6:30- protein shake
7:30- fajhita salad with grilled chicken, peppers, onions, tomatos, 2 tbls low fat cheese, 2 tbls low fat sour cream, 2 tbls guacamole
8:30- fat free healthy choice fudge pop

Workout...

Assisted pullup - -75x10, -80x10x8
wide grip pulldown- 70x15x15, 80x12
deadlifts- 100x12, 110x10x8
bicep curls- 40x15, 50x12x12
bicep machine(which I hate!)- 20x12x10

20 min HIIT on treadmill...

On another note, I got pushed at the gym tonight! A new lady trying to say excuse me but just pushed me out of the way! You can tell the new people because of the sheets they carry around from the free personal training session... I don't mind the new people, but no need to be rude! I'll be happy when It clears out a little:D
 
Tor said:
8:30- 3 egg whites, 1 yolk, peppers and onions
10:30- 1/2 cup low fat cottage cheese
12:30- salad with chicken, walnuts, cranberries, low fat dressing, an apple, 1/2 cup low fat cottage cheese
3:30- banana
7:30- small salad with blueberry vin dressing,
- seafood ( salmon, shrimp, calamari, muscles, clams) in white wine, garlic and olive oil over small amount of pasta
8:30- 3 bites bread pudding that I shared with my parents=(

So frustrating!!! Want to go out to eat but have a hard time sticking with things... did pretty good tonight, no bread and stuff like that!

did HIIT at the gym 3 miles in 40 min... 4.0mph/7.0
Click to expand...

*droll* my kinda dinner you got there! How much is the calories for that day? I think I will start doing egg whites omelete myself for breakfast ;)
Very impress with your workout! Totally make me feel like a slob LOL

So have you broken your plateau yet by eating more calories? (read your other post obviously)
Keep us posted & keep up the enthus & good work :D
 
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