Teriliel's Transformation Journal

[Teriliel]

I've been eating clean and working out for 2 weeks now. I'm journaling my workouts and tracking my food with an excel spreadsheet, but I think it will help to also post the information here as a way to help keep me on track. I need some additional accountability! So here goes....

Woke up at 6:00 AM to do cardio. Fiddle farted around on the computer and didn't get started until 6:55 AM. Completed 40 minutes on the treadmill.

No weight training today.

Food for the day:

8:10 AM - Oatmeal pancake (3/4 cup Egg Beaters, 1/2 cup quick oatmeal, 3 packets Splenda, 1 tsp. vanilla)
2 tsp. natural peanut butter
1/4 cup sugar free, low cal syrup
6 capsules Metamucil
10:30 AM - 1 scoop whey protein w/ 8 ounces skim milk
1/2 medium apple
1:00 PM - 4 oz. chicken breast
1/4 cup (dry) long grain rice
2 cups mixed lettuce
1 tbsp. lowfat salad dressing
1 flax, fish oil, and borage oil softgel
3:30 PM - 4 oz. tilapia
3.5 oz. baked sweet potato
1/2 cup cucumber slices w/ peel
15 grams walnuts
5:30 PM - 1 scoop whey protein w/ 8 oz. water
8 oz. Gatorade w/ 5 grams creatine
6:20 PM - 4 oz. chicken breast
1 cup green beans (steamed)
2 medium branches celery
15 grams almonds
8:30 PM - 1 cup fat free cottage cheese
1 flax, fish oil, and borage oil softgel
100 grams carrot

Total cals: 1885.5
Fat: 19.38%
Carbs: 41.43%
Protein: 39.98%

[Ms. Lucy]

And your from Ohio too! (great weather huh!)

Your first entry looks great--those pics get you moving don't they! Anyways, thanks for the response and I look forward to tracking your progress.

By the way, what are your current stats and goals?

[jle]

Oooh _ I like your nutrition plan, can I steal it! That looks like a near "perfect" day to me.

[Teriliel]

I'm 28 (29 in April) 5'3" tall and at the start of all this I was at 192 lbs. I've since dropped 3.5 lbs.

Before anyone panics, I am not basing my success on what the scale says. It is just one of the ways I plan to track my progress. I'm also having progress pictures taken every 2 weeks and taking my measurements at those times too. I will probably eventually get some calipers so I can see where my BF% is and track that as well.

I'm not sure what my long term goals are. My first goal is to get down to where I can wear my one pair of size 16 pants again. After that, I'll set my sights on the next size down. I'm trying to set small ones so I can reward myself as I go with non food items. I'm contemplating a facial for reaching the first goal!

My second goal is to participate in the MS Walk in Columbus, Ohio on April 17. It's a 6 mile walk. I want to be ready for it. My hubby can't walk long distances because of a knee injury, so my dad will be joining me for the walk.

For long term, I'm debating on selecting a BF% to get down to. I just don't know at the moment. Another goal is to see my overall cholesterol fall as well as my LDL. I'm possibly genetically predisposed to have high cholesterol, but I want to try getting rid of my extra fat and see what happens!

[Teriliel]

I'm glad you like it jle. Steal away!

[Emma-Leigh]

Hi!

Welcome to the boards :D

[imperfectly_lou]

Welcome! :)

[Teriliel]

Thanks for the warm welcome!

Here is how today went:

6:30 AM 40 minutes on air bike

7:30 AM Oatmeal pancake w/ 2 tsp. natural peanut butter & 1/4 c. sugar free low calorie syrup

10:00 AM 1 scoop whey protein w/ 8 oz. skim milk
1 c. navel orange sections

1:00 PM 100 grams salmon w/ 2 tbsp. peach mango salsa
1/4 c. couscous
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette dressing
1/2 medium apple

3:30 PM 4 oz. chicken breast
3.5 oz. baked sweet potato
1/2 c. cucumber slices w/ peel
15 grams almonds

5:00 PM Weight training: Chest, Triceps, & Abs - 1 hour

6:00 PM 1 scoop whey protein w/ 8 oz. water
8 oz. Gatorade w/ 5 grams creatine

6:30 PM 4 oz. chicken breast
1 c. steamed green beans
2 medium branches celery
15 grams shelled walnuts

8:30 PM 4 oz. chicken breast
100 grams carrot

Total cals: 1884
Fat: 19.88%
Carbs: 41.25%
Protein: 39.59%

So far I'm really liking my nutrition plan. I'm rarely hungry. Spreading the meals out like this makes it so much easier to stick with. I've eaten in this calorie range before, but spread out over 3 meals and it was awful!

I'm still trying to train my hubby not to just come in and start yapping at me when I'm weight training. I do my weight training when he's home on purpose so that if I need a spot or a second opinion on my form, he can help me out, but just coming in and trying to carry a conversation with me in the middle of a set is driving me nuts!!!!

I'll get him trained yet!

[jle]

Teriliel: You are one the right track with you nutrition and training. And I think it is great that you have goals like the MS walk. I'm doing something similar with the Army PT test... and I've run my mouth to everyone I know (and don't know) so now I'm accountable.

Don't worry about the scale I was 202 when I started, most people couldn't believe that. I'm 170 now which is still heavy, but my BF% is sooo much better and I'm working to lower it even more. Don't be shy to take before pictures and during pictures- map your progress you will be glad you did!

As far as hubbies go, I wish I could get mine to start a healthier lifestyle. He's 6' 145# and can go out and run an under 6 minute mile without training at all. He gets razzed all the time about being so thin, maybe if I get "buff" he will catch on and start training too...(don't want to change him, but dang he'd be so fine) :)

[Teriliel]

jle - No worries. I'm not worried about the scale at all! I'm just using it as one tool among many.

Well, here's how today went for me:

6:40 AM 40 minutes on the treadmill

7:40 AM Oatmeal Pancake
2 tsp. natural peanut butter
1/4 c. low sugar, low calorie syrup

10:00 AM 1 scoop whey protein w/ 8 oz. skim milk
1/2 medium apple
1/5 oz. Joyride bar

12:30 PM 4 oz. chicken breast
5.5 oz. baked russet potato
2 c. mixed lettuce
1 tbsp. light dressing
15 grams shelled walnuts

3:00 PM 4 oz. chicken breast
1/4 c. (dry) brown rice
2 tbsp. salsa (low sodium)
15 grams almonds

4:45 PM Weight training: Back & Biceps - 45 mins.

5:30 PM 8 oz. water w/ 1 scoop whey protein, 1/2 frozen banana, & 5 grams creatine

6:00 PM 4 oz. turkey breast
1 c. steamed green beans
100 grams carrot (raw)

9:00 PM 1/2 c. fat free cottage cheese
1/2 cup cucumber slices w/ peel

Total cals: 1900
Fat: 19.18%
Carbs: 39.68%
Protein: 41.84%

Workouts are feeling great!

[Teriliel]

I was really tired last night, so I'm posting yesterday's information this morning.

Rest day!

7:30 AM Oatmeal Pancake
2 tsp. natural peanut butter
1/4 c. sugar free, low cal syrup
6 capsules Metamucil

10:00 AM 1 scoop whey protein w/ 8 oz. water
1 c. navel orange sections
1 flax, fish, & borage oil softgel
1/2 c. fat free cottage cheese

12:30 PM 100 grams salmon
2 tbsp. peach mango salsa
1/4 (dry) brown rice
2 c. mixed lettuce
1 tbsp. light balsamic vinaigrette dressing

3:00 PM 4 oz. turkey breast
3.5 oz. baked sweet potato
100 grams carrot
4 flax, fish, & borage oil softgels

5:00 PM 1 scoop whey protein w/ 8 oz. skim milk, 1/2 banana, & 5 grams creatine

8:00 PM 4 oz. chicken breast
1 c. cauliflower (steamed)
15 grams walnuts

9:00 PM 1/2 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel
3 flax, fish, & borage oil softgels

Total cals: 1883
Fat: 20.07%
Carbs: 40.47%
Protein: 40.84%

I know that 8 o'clock meal was a bit late. I bought a ton of boneless skinless chicken breasts this week (because they were on sale at $2.49/lb.) and was getting them all cut into 4 oz. servings and ready to freeze. It took forever!

[Teriliel]

6:30 AM 40 minutes on treadmill

7:30 AM 1/3 c. (dry) milled flaxseed & soy hot cereal
3/4 c. All Whites w/ a bit of Mrs. Dash for flavor
4 flax, fish, & borage oil softgels

10:00 AM 1 scoop whey protein w/ 8 oz. water
1/2 c. fat free cottage cheese
1/2 medium apple
15 grams walnuts

12:30 PM 4 oz. chicken breast
1/4 c. (dry) brown rice
2 c. mixed lettuce
1 tbsp. light balsamic vinaigrette dressing
15 grams almonds

3:00 PM 4 oz. turkey breast
1 c. green beans (steamed)
1/2 c. fat free cottage cheese
4 flax, fish, & borage oil softgels
1/2 medium apple

5:00 PM Weight training - shoulders & abs - 50 mins.

6:00 PM 1 scoop whey protein w/ 1/2 frozen banana, 8 oz. skim milk, & 5 grams creatine

7:00 PM 4 oz. chicken breast
3.5 oz. baked sweet potato
2 medium branches celery
4 flax, fish, & borage oil softgels

8:30 PM 1/2 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel

Total cals: 1936
Fat: 19.06%
Carbs: 36.88%
Protein: 43.34%


I'm feeling good about my nutrition. I always set up my menu the day before, so it's not tempting to stray from the plan. I'd like to get it where I am planned for a whole week at a time, but I can't make myself sit and plug the stuff into Excel for that long. :-)

My training I'm not so sure about. I think I've pushed a bit too hard at increasing my weights. My elbows are giving me fits. So, I think I'm going to work for the next 4-6 weeks at getting the form correct and not worry about how much I'm lifting. I need to give my tendons and ligaments and everything a chance to strengthen and be ready for this. I also need to make sure I'm really getting my form down. I think I'm doing pretty well for the most part. I just have a tendency to push myself too hard and screw my form up toward the end of the sets. That's just not acceptable. I don't want to injure myself and end up frustrated. I want to do everything in my power to make this a lifestyle change that I am happy with and can live with for the rest of my life!

[Ms. Lucy]

You look like you're doing an awesome job!!!

I think it's a great idea to slow down and work on your form. Besides, it's about quality, not quantity! Not only could you really hurt yourself and then miss a few weeks or even months of training, but when your not using the correct form you're not even working the muscle you're trying to hit! If you're worried that dropping weights will hinder progress, perhaps you could try a few compound sets to spice things up? I do that towards the end of my workout and it really exhausts the muscles, even with lower weights!

As for your diet plan--I'm the same there. I have a regualr journal and then post here. I started trying to plan out a weekly menu, but it really didn't work. For now that's ok. My first 5 meals stay almost the same anyways, it's just ,6th that changes, and to be honest, my tastes change a lot so it's not worth it for me to plan a week ahead. I never know if on Wednesday I'll feel like Salmon or tofu!!Just remember, it's important to track your progress and move in this direction, but for me this journey is really about my entire being. I have not only physical goals, but emotional and spiritual goals too! I personally like to workout at 4:30, have my meal shake at 6 and then take a good long shower focusing on how good I feel. When I'm done pampering myself, I feel wonderful! Talk about positive reinforcement for yourself! And that's what this is about! I don't know about you, but 'm tired of looking in the mirrior and calling myself fat. I'm tired of not seeing past a few extra pounds and having it affect my life. I am going to lose this weight, but when I do, I hope to be a completely changed woman, inside and out! lol

So I'll stop rampling now! It looks to me like you're doing an awesome job! Keep up the good work and go treat yourself to a facial--you deserve it now!!

Lucy (you probably think I'm such a cornball! lol)

[Teriliel]

Ms. Lucy - Thank you so much for that post. You've given me some ideas on training that I think will really help. I'm getting ready to revamp my training program to a 3 day split where I will only weight train Monday, Wednesday, & Friday. I'll just do cardio on Sunday, Tuesday, & Thursday. This way, I'm not doing so much in one day. I really think my body is trying to tell me I've been doing too much. I had my alarm set for 6 AM this morning and I didn't get up until 7:40 AM. I don't even remember hearing the alarm!

I'm glad I'm not the only one who can't seem to plan the menu more than a day ahead. But hey, a day ahead is pretty good!

You're right! I do deserve that facial now!

[Ms. Lucy]

Well you've got my rountine down now! I do Mon-Wed-Fri weights (upper,lower, upper) and cardio Tues-Thurs-Sat too! It a good way to start so you don't get burnt out! You can always change it later. I'm sticking to this for 12 weeks to see what happens and then switch some stuff around.

And you're good to listen to your body. If I'm falling alseep at 7:30pm, I'm NOT GETTING ENOUGH SLEEP! Same with workouts. SOmetimes I have so much energy after a 1/2 hour lower body routine I'll tack on some cardio. Other days it takes all I've got so that's all I do! IN my journal I also document how I feel before and after, which in the long run is very helpful. I've noticed that many times I'm tired and then halfway through the workout I've got a ton of energy!!! I think it also helps to see if you're giving yourself the right foods too! --ooh, and speaking of tofu earlier...I think I'm going to have to make some for dinner now! lol

So keep up with the good work! We'll get there!!!

Lucy

[Teriliel]

Overslept this morning. Decided to take the day off cardio. My body obviously wants more rest than I'm giving it. Completely revamping my fitness program. I'm definitely moving to a 3-day split routine. Monday - chest/triceps/forearms Wednesday - back/biceps Friday - legs/shoulders. I pulled it from another area of the boards. Sundays and Thursdays will be cardio and abs. Tuesdays will be cardio. Saturday will be my day of rest. All of my workouts are going to be done mid morning. Probably about an hour or so after breakfast. This is one reason I chose a 3-day split. I wanted at least 3 days of cardio and 1 day rest...

Here's how today looks:

7:40 AM - Oatmeal pancakes w/ 2 tsp. natty peanut butter and 1/4 c. sugar free low cal syrup
6 metamucil capsules

10:00 AM - 1 scoop whey protein
1 c. navel orange sections
4 flax, fish, & borage oil softgels

1:00 PM - 100 grams salmon w/ 2 tbsp. peach mango salsa
1/4 c. (dry) couscous
2 c. mixed lettuce w/ 1 tbsp. low fat balsamic vinaigrette dressing

3:30 PM - 4 oz. chicken breast
1/2 c. broccoli
1/2 c. cauliflower
1/2 c. cottage cheese
4 flax, fish, & borage oil softgels

5:00 PM - weight training - legs - 30 mins.

5:30 PM - 8 oz. skim milk w/ 1 scoop whey protein, 1/2 frozen banana, & 5 grams creatine

6:15 PM - 4 oz. turkey breast
3.5 oz. baked sweet potato
100 grams carrot
15 grams almonds

8:45 PM - 1/2 c. cottage cheese
1/2 c. sliced cucumber w/ peel
4 flax, fish, & borage oil softgels

Total Cals: 1863
Fat: 19.32%
Carbs: 39.40%
Protein: 41.87%

[Teriliel]

Well, the hubby and I slept in just a bit this morning. So I didn't get up until around 8:00 AM. A little late start again.... Oh well.

8:30 AM - Oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free low cal. syrup
6 Metamucil capsules

11:00 AM - 1 scoop whey protein w/ 8 oz. water
1/2 medium apple

1:30 PM - 4 oz. tilapia
2 tbsp. all natural salsa
1/4 c. (dry) brown rice
15 grams walnuts
2 c. mixed lettuce
1 tbsp. low fat balsamic vinaigrette dressing

4:00 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. fat free cottage cheese
1/2 medium apple

6:30 PM - 4 oz. turkey breast
1 c. green beans (steamed)
2 medium branches celery
15 grams almonds

8:30 PM - 1/2 c. fat free cottage cheese
4 oz. chicken breast
4 flax, fish, & borage oil softgels
1/2 c. cucumber slices w/ peel

Total cals: 1804.5
Fat: 20.70%
Carbs: 38.24%
Protein: 41.84%

[Emma-Leigh]

I have been following your journal and I just can't stay silent for much longer - this is absolutely amazing!! :D

Your diet looks so good - you balance it really well and your meals are all excellent! You are getting excellent sources of low GI carbs, lots of quality protein and making sure you get your healthy EFAs!

Congratulations and good luck - I am looking forward to seeing your results!

[Teriliel]

Emma-Leigh - Thank you for the positive feedback! I appreciate it very much!

[Teriliel]

7:30 AM - 3/4 c. Egg Beaters scrambled
1/2 c. (dry) oatmeal w/ 2 tsp. natty peanut butter & 2 packets Splenda
6 Metamucil capsules

9:00 AM - 40 minutes cardio followed by 15 minutes ab work

10:00 AM - 1 scoop whey protein w/ 1/2 frozen banana, 8 oz. skim milk, & 5 grams creatine

12:30 PM - 4 oz. chicken breast
5.5 oz. baked russet potato
2 c. mixed lettuce
1 tbsp. low fat balsamic vinaigrette dressing
15 grams almonds

4:00 PM - 4 oz. tilapia
1/4 c. (dry) brown rice
1/2 c. cucumber slices w/ peel
1/2 c. fat free cottage cheese
4 flax, fish, & borage oil softgels

7:00 PM - 4 oz. chicken breast
1/2 c. fresh broccoli
1/2 c. fresh cauliflower
100 grams carrot
15 grams almonds

8:30 PM - 1/2 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel

Total cals: 1698.5
Fat: 20.93%
Carbs: 38.15%
Protein: 40.57%

[Teriliel]

6:30 AM - Oatmeal Pancakes
1/4 c. sugar free low cal syrup
10 grams walnuts, chopped
6 Metamucil capsules

8:00 AM - chest/triceps/forearms training - 35 minutes

9:00 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
4 flax, fish, & borage oil softgels

11:30 AM - 100 grams salmon
2 tbsp. peach mango salsa
1/4 c. (dry) brown rice
1/2 c. cucumber slices w/ peel

2:00 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
10 grams almonds
2 medium branches celery
1/2 medium apple

4:30 PM - 4 oz. chicken breast
1 c. fresh green beans (steamed)
2 c. mixed lettuce
1 tbsp. low fat balsamic vinaigrette

7:00 PM - 1 patty (2 oz.) "Best Turkey Sausage"
1/2 c. fat free cottage cheese
1/2 c. broccoli (steamed)
1/2 c. cauliflower (steamed)
1 flax, fish, & borage oil softgel

Total cals: 1703.5
Fat: 19.81%
Carbs: 41.33%
Protein: 40.39%

Boy! Having breakfast when I first wake up is great! I don't end up eating so late. I was feeling kind of funny eating just an hour and a half before bed...

If anyone is interested in a good homemade turkey sausage, let me know and I'll post the recipe for the "Best Turkey Sausage". It's pretty darn tasty and easy to throw together!

I'm really looking forward to tomorrow! I decided to talk to the hubby about my going to the salon & spa & he is alright with it. So I called tonight to make an appointment and they can get me in tomorrow! I'm going to get a nice facial, hydrating manicure (this winter is killing my hands!!!!!), and a new cut and color. I can't wait!

[Ms. Lucy]

Good for your Teriliel!

First, PLEASE post the turkey sausage recipe. That sounds deliscious (I'll have to share my turkey/zucchini meatloaf).

Second--it looks like you're doing a great job! And I think it is wonderful that you're going to treat yourself to the spa! You deserve it! I'm actually scheduling my appointment for a few weeks out. My hubby and I are going to the Caymans, so I want to leave and come back, tan, with white teeth (found good deal on teeth whitening--used to smoke--yuck!!!) but I also want a new cut and color!I think it is so great to do things like that for yourself!

Keep up the good work!

Lucy

[Teriliel]

Ms. Lucy - I'll post the turkey sausage recipe later on today. I'll put it in the nutrition section.

Going to the Caymans sounds like fun! I hope you have a great time!

[Teriliel]

Today has been a whirlwind for me... Yeesh!

Here's how my food & exercise went:

6:15 AM - 1/2 c. (dry) oatmeal w/ 1 scoop vanilla whey & 25 grams blueberries
4 flax, fish, & borage oil softgels
6 Metamucil capsules

8:10 AM - Cardio - 45 minutes playing Dance Dance Revolution on the PS2 in workout mode

9:00 AM - 1 scoop whey protein w/ 8 oz. milk, 1/2 frozen banana, & 5 grams creatine

11:30 AM - Grilled Chicken Sandwhich from Wendy's - no mayo or anything other than tomato & lettuce
4 oz. fruit cup from Wendy's (Fresh Honeydew & Cantaloupe)

3:30 PM - Small Chili from Wendy's

5:30 PM - 1.5 oz. Oneway bar

6:30 PM - 4 oz. chicken breast
1 c. cauliflower (raw)
4.25 oz. apple
1 c. navel orange sections

8:30 PM - 1/2 c. scrambled Egg Beaters
1/2 c. fat free cottage cheese
4 flax, fish, & borage oil softgels

Total cals: 1720.5
Fat: 18.83%
Carbs: 43.24%
Protein: 38.42%

Not my very best as far as nutrition, but I made it work. I think I made some pretty good choices considering not having packed stuff to take with me to the salon. I will make sure to do that the next time I do anything that takes as long as this did. I was at the salon from 12:30 PM to 5:00 PM. I enjoyed myself very much!

[Ms. Lucy]

A whole 1/2 day at the spa? Very nice chica! If you don't mind saying (or pm me) where in Ohio are you? --and what salon did you go to. Up in Cleveland we've got Marios and on the west side a place called Annabella Style which is close to me. I'm not a fan of Marios (the one I went to anways). Though Annabellas seemed reasonable. In fact, I was just checking their website out yesturday--looking at 1/2 day packages. They start at only 170 or so. Not too bad!

Anywho, yesturday didn't look too bad for you. You're cal range was good. Wendy's isn't the best, but you didn't eat ckn nuggets and fries right! Personally I love the small chili. You just have to watch the sodium content which is kinda high. Plus it's processed, you could probably question the meat and beans--but hey, as far as fast food goes, it's close to the best choice you've got. It may even be better than some "nutrition bars" packed with high fructose corn syrup (I'm cutting down on those [ugh--and did you see that Snickers now has a nutrition bar-PLEASE!])

Well, you're looking good. Keep up the good work! and happy, happy spa day--glad you enjoyed yourself!

Lucy

[Teriliel]

I live out in the boonies... we're pretty much right between Marysville and Bellefontaine. So, I went to Columbus for my spa day. I don't know if you have them in Cleveland, but the salon I went to is called Kenneth's Design Group. It's a little pricey, but the ladies working there are very nice. The gal who does my hair has been doing it on and off for the last 3 or 4 years. I always end up going back to her even if I try to see about a less expensive hair cut. She just does a great job. I started going to her because we used to live in Hilliard which is a suburb of Columbus a couple of years ago.

Yeah, I'm feeling good about the choices I made yesterday. The fact that I stayed in my calorie range is great! Thank you for the encouragement!

As far as the nutrition bars, I try to limit those to about once a week. I just like to have them occasionally to fill the chocolate void. Recovering chocoholic!

[Teriliel]

Got a late start this morning. My hubby has the week off this week and we just couldn't resist sleeping in this morning. It was nice!

8:30 AM - 4 egg whites w/ 1 whole egg
1/2 c. oatmeal w/ 10 grams chopped walnuts, 1 tsp. Sugar Twin brown sugar replacement, & 2 tsp. sugar free low cal syrup (MMMMMMMMM)
6 Metamucil capsules

10:15 AM - Back & biceps - 35 minutes

11:00 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine

1:00 PM - 100 grams salmon w/ 2 tbsp. peach mango salsa
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. low fat dressing

3:00 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. raw broccoli
1/2 c. raw cauliflower

5:30 PM - 4 oz. chicken breast
1/2 c. fat free cottage cheese
1 c. sugar snap peas (lightly steamed)
15 grams almonds

7:30 PM - 1/2 c. fat free cottage cheese
100 grams carrot
4 flax, fish, & borage oil softgels

Total cals: 1731.5
Fat: 21.05%
Carbs: 39.04%
Protein: 39.33%

My step-daughter came over tonight and we boogied on Dance Dance Revolution for about a half hour, so I got a little cardio in today too. That is SO much fun!

[Aurora]

That video game is so addicting. I had a summer job one year where we would take lunch at the local mall, I swear I spent 50 bucks a week on that damn game.

[Teriliel]

LOL! I bet! I'm glad we don't have to go to an arcade to play it!

[Teriliel]

8:30 AM - 2 patties Best Turkey Sausage
1/2 c. (dry) oatmeal
1 tsp. Sugar Twin brown sugar replacement
2 tsp. sugar free low calorie syrup
6 Metamucil capsules

10:15 AM - 40 minutes on the treadmill followed by 15 minutes of ab work

11:30 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1 c. navel orange sections
4 flax, fish, & borage oil softgels

1:30 PM - 3.25 oz. tilapia
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette dressing

3:30 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. sugar snap peas (raw)
4 flax, fish, & borage oil softgels

6:30 PM - 4 oz. chicken breast
1/2 c. fat free cottage cheese
1/2 c. broccoli (raw)
1/2 c. cauliflower (raw)
15 grams almonds

8:45 PM - 1/2 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel
4 flax, fish, & borage oil softgels

Total cals: 1695
Fat: 19.65%
Carbs: 40.71%
Protein: 38.94%

I had another good day today. I'm progressing on my cardio well. I'm bumping my speed up every week or two and today was the day for another bump up. I don't really plan them. I just kind of know when I'm ready. It feels really good when I'm able to handle those increases in intensity! I still have a little way to go before I'm ready to throw running into the mix, but hopefully soon I can start doing a minute or so of jogging every 5 minutes to start conditioning myself for it.

I made a mistake when I went grocery shopping today. I thought I would treat my husband to one of his favorite foods which he doesn't happen to get very often. The Grands Cinnamon Rolls. Of course, he decided to make them tonight. I resisted. It was a bit tough with the smell of them all through the house, but I resisted. *patting myself on the back heartily*

[Teriliel]

I took some cheat time. And you know what? I felt like crap afterward! I'm not talking mentally. I physically did not feel good afterward. So, I am probably good on cheat meals for about a month. They're probably not all that great for what I'm trying to do anyway. But here's a run down of what I ate. I don't have calorie totals or a breakdown of macro nutrients.

7:45 AM - Oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free syrup
6 Metamucil capsules

9:20 AM - Leg training - 50 minutes

10:20 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana

12:50 PM - 100 grams salmon w/ 2 tbsp. peach mango salsa
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. low fat dressing
2 medium branches celery

3:00 PM - 4 oz. chicken breast
1/2 c. fat free cottage cheese
4 flax, fish, & borage oil softgels

6:00 PM - Had dinner at Spaghetti's. Something called Bisteca Madeira. Beef tenderloins w/ orzo in a creamy garlic sauce.

Right after dinner, we stopped by Starbucks where I had a triple grande gingerbread latte w/o nutmeg.... so I had the whipped cream. *shame on me*. But what's worse? I bought an espresso brownie and ended up eating that when I got home sometime after 9PM with a big container of chocolate milk.

After all of that caffeine, I was up until nearly 1 AM. My desk is nicely organized again and I got a lot done during that time. LOL!

Not to worry. I'm not freaked out about what I ate. I had some cheat time and it's time to move on. I enjoyed it in the moment and paid for it later. Now I'm back to the business of eating for fat loss and hopefully muscle gains!

[Teriliel]

It's so nice to be back on track again. Here is how today went food wise:

8:15 AM - 4 egg whites w/ 1 whole egg
1/2 c. oatmeal w/ 1 tsp. brown sugar replacement & 2 tsp. sugar free syrup
6 Metamucil capsules

REST DAY

11:00 AM - 1 scoop whey protein w/ 8 oz. water
1 c. navel orange sections
15 grams shelled walnuts

1:00 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing
2.5 oz. apple

3:30 PM - 8 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. cauliflower

6:50 PM - 4 oz. chicken breast
1 c. green beans (lightly steamed)
100 grams carrots
15 grams almonds

9:00 PM - 1/2 c. fat free cottage cheese
25 grams blueberries
2 flax, fish, & borage oil softgels
1/2 c. cucumber slices w/ peel

Total cals: 1697
Fat: 19.62%
Carbs: 39.25%
Protein: 40.13%

[Teriliel]

8:30 AM - Oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free syrup
2 oz. Best Turkey Sausage

10:20 AM - 40 minutes on the treadmill followed by 20 minutes ab work

11:30 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1 c. navel orange sections

1:30 PM - 4 oz. tilapia
1/4 c. (dry) black beans w/ 1 tbsp. chipotle salsa
2 c. mixed lettuce w/ 1 tbsp. low fat dressing
15 grams walnuts
2.25 oz. apple

3:45 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. broccoli (steamed)
2 flax, fish, & borage oil softgels

6:00 PM - 4 oz. chicken
1 c. sugar snap peas (steamed)
4 flax, fish, & borage oil softgels

8:30 PM - 4 oz. chicken breast
1/2 c. cucumber

Total cals: 1691.5
Fat: 19.69%
Carbs: 41.27%
Protein: 43.28%

Another good day! Although I'm starting to feel some temptation to cheat when I didn't before. It's just about that time of the month. I'm just going to hang in there and ride it out. Although I do ask my hubby to take his unhealthy food (such as Reese cups) out of my sight so I don't have to see it or smell it. It does help. And he is generally good about trying to help me out.

[Teriliel]

7:30 AM - Oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free syrup
1 patty Best Turkey Sausage
6 Metamucil capsules

9:30 AM - Chest/ Triceps/ Forearms - 30 minutes

10:00 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1/2 medium apple

12:30 PM - 100 grams salmon
1 tbsp. peach mango salsa
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. low fat dressing

3:30 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
1/2 c. raw broccoli
1/2 c. raw cauliflower

5:30 PM - 4 oz. chicken breast
1 c. steamed green beans
2 medium branches celery
15 grams walnuts

8:00 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

Total cals: 1699
Fat: 18.81%
Carbs: 41.67%
Protein: 41.73%

Things are going well. I'm enjoying my new workout routine. My joints aren't killing me any more. I just experience the normal muscle soreness. I'm going to stick with my routine as it is for about 8 weeks, then I'm going to change it up a bit. I've got it all mapped out.

Also, I do believe I have given myself another goal. I want to take up running. I'm slowly, slowly working my way there. I keep increasing my walking speed every week or two. I should be able to start getting 1 minute intervals of jogging in and start expanding from there soon. Our dog will just love me come warmer weather. She's going to be my outdoor exercise buddy.

Hope everyone had a great day!

[Ms. Lucy]

Glad to see you're still hanging in there and doing well. I'm also trying to start a running routine. I'm sooooo bad at it. We've got a 3 month old puppy, so I'm with you on keeping them happy! lol

Anywho, just wanted to mention a few small things. First, I wasn't sure if you were taking any supplements other than creatine? I'm taking glutamine right now and I think the stuff is amazing. I work my butt off but I'm not nearly as sore as I used to be which is nice, since I'm not hobbling around the office everyday. I think it's really helping my recovery. So, just a suggestion.

Also, I've heard that flax seed oil really helps when the joints are bothering you. I know you mentioned that so I just wanted to forward along that info.

Lastly, thanks again for the words on encouragement last week! I have a real hard time the week before my period, and sometimes it feels like I've dug myself a hole I can't get out of. Although it's strange, it's nice to know I'm not alone with how I feel.

So anywho, I'm looking forward to seeing your progress. Are you also posting before and after pics later down the road? I know I'm looking forward to my after pic!!lol

Take Care

Lucy

[Teriliel]

I am taking other supplements. Glutamine is one of them. I take GNC's women's multivitamin, vitamin C, calcium, glucosamine & chondroitin, & chromium picolinate in addition to the glutamine and creatine. I'm practically taking a handful of pills with my breakfast in the morning! LOL

As far as my joints, I feel much better. I was doing a poor job of focusing on form. Now, that is ALL I'm focusing on and I'm feeling MUCH better. It wasn't really the joints that were bothering me. It was more to the outside of the joints. Like my ligaments or tendons weren't liking what I was doing.

I also supplement with a softgel that provides omega 3, 6, & 9 all in one. I tried to do flax seed oil, but I couldn't tolerate it. I couldn't stand the oily texture.

As far as the running goes, I did it about 10 years ago for a time. I'm just trying to build up my stamina and improve my cardiovascular health before I start running. That way, I hopefully won't just throw in the towel in the first week or something. I was really out of shape when starting this whole thing. So, I believe having patience with my body is the best thing I can do for myself.

I'm glad my words were able to help!

Yeah, I think I will probably post before and after pics sometime down the road. A LONG time down the road! ROFL! I just have a lot of work to do before I'll be ready for that.

Thanks for poking your head in on my journal!

Hope you have a great day!

Christina

[Teriliel]

Today is not going too well. I'm eating right and all. I just do not feel well. I noticed a couple of days ago that I had some swelling in a gland on the left side of my throat. This morning it got worse. I finally took a look at my throat and my left tonsil is all swollen. Silly me went ahead with my cardio and although I felt okay doing it, about 30 minutes later, I just lost all energy. I've been laying around all day. I just can't get to doing anything. I made an appointment with my doctor for tomorrow morning. I have a tendency to have problems with my tonsils occasionally. Hopefully he'll be able to fix it. Until then, I'm going to try to take it easy and keep eating as normal.

I hope everyone else is having a good day!

Christina

[Teriliel]

Here's how today went on food:

8:00 AM - Oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free syrup
6 Metamucil capsules

9:45 AM - 60 minutes cardio playing Dance Dance Revolution in workout mode

11:00 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1 c. navel orange sections
2 flax, fish, & borage oil softgels

12:30 PM - 4 oz. tilapia
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. low fat dressing

3:00 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
15 grams walnuts

5:30 PM - 4 oz. chicken breast
1 c. broccoli (steamed)
10 grams almonds

7:00 PM - approx. 16 oz. hot tea w/ 2 tsp. honey & a bit of fresh squeezed lemon juice ***this is not in my totals for the day*** (it made my throat feel much better, but I don't feel like figuring the values for it at the moment.)

8:00 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
4 flax, fish, & borage oil softgels

Total cals: 1699.5
Fat: 19.86%
Carbs: 41.42%
Protein: 40.13%

[Ms. Lucy]

Maybe try a cup or two of some decaf green tea with echinacea?

Also, I wouldn't worry about missing a day or two from training if you feel your body needs it. It's better than pushing yourself and then missing a week or more.

Anyways, feel better soon.

[Teriliel]

Thanks Lucy! I'm going to the doc this morning, so hopefully I'll have some relief soon.

[Teriliel]

7:40 AM - oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free low cal syrup

10:30 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1/2 medium apple
2 flax, fish, & borage oil softgels

2:00 PM - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

4:30 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
2 medium branches celery
2 flax, fish, & borage oil softgels

6:30 PM - 4 oz. chicken breast
1 c. cauliflower (steamed)
15 grams almonds

8:30 PM - 1 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total cals: 1706
Fat: 19.78%
Carbs: 40.09%
Protein: 41.32%


I took today as a rest day because of not feeling well. I'm trying to give my body a chance to recuperate. The doctor put me on an antibiotic and a decongestant. I think I'm probably going to go ahead and plan to rest tomorrow as well and look to Friday to pick it back up.

The long gap between meals 2 & 3 was because of my doctor's visit and a quick stop for a few groceries. I normally try not to go that long between meals.

Hope everyone had a good day!

[Teriliel]

8:30 AM - oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free low cal. syrup
6 Metamucil capsules

11:00 AM - 1 c. fat free cottage cheese
1/2 medium apple
1.5 oz. U-Turn bar

1:30 PM - 4 oz. tilapia
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. low fat dressing
2 flax, fish, & borage oil softgels

4:30 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. green beans (steamed)
10 grams walnuts

6:30 PM - 4 oz. chicken breast
1 c. broccoli (steamed)
100 grams carrot (raw)
10 grams almonds

8:30 PM - 1 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total cals: 1702.5
Fat: 17.97%
Carbs: 41.23%
Protein: 42.11%

I didn't exercise as my energy levels are still very low. I really hope I can get rid of this soon.

[Teriliel]

8:15 AM - oatmeal pancakes w/ 2 tsp. natty peanut butter & 1/4 c. sugar free low cal syrup
1 patty Best Turkey Sausage
6 Metamucil capsules

11:00 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1/2 medium apple
10 grams walnuts

1:20 PM - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

4:30 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
2 medium branches celery

6:30 PM - 4 oz. chicken breast
1 c. cauliflower (steamed)
10 grams almonds

8:30 PM - 1 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel

Total cals: 1703
Fat: 20.08%
Carbs: 40.16%
Protein: 41.51%

[Emma-Leigh]

Hey,

Just wanted to pop my head in again and give you a cheer :)

I hope you are feeling a little better and that the doc's medications are helping - it is horrible feeling sick and icky.

Also wanted to ask how things are progressing - Do you feel things are working well?

Keep up your great work!

:D

[jle]

Love your meal plan *sigh* (longing for a "real" grocery store)

Keep going girl - your are so dedicated and thorough - I could never post my diet down to the letter everyday, but yours gives me great ideas, (that I can't make happen yet, but in the future...)

[Teriliel]

Much better as a matter of fact. I got back on track with my workout today. Thanks for popping in and checking up on me!

I feel my plans are working pretty well. I maintained this week, but I am not worried. I only managed to workout about 3 days last week due to not feeling well. So I think maintaining was excellent!

I know many of you don't believe in the scale, but so far I've dropped 8.5 lbs. Next week I'll be taking measurements again and I can post inches lost then. But I'm really happy with the way things are progressing!

jle - I am only able to post everything I eat because I use an excel spreadsheet to plan it all out ahead. I print it out the night before and then follow it during the day. It helps me stay on track by not allowing me the "bad" choices.

[Teriliel]

8:30 AM - 5 egg whites & 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low cal syrup, & a dash of cinnamon
6 Metamucil capsules

11:00 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, & 5 grams creatine
1 c. navel orange slices
4 flax, fish, & borage oil softgels

1:45 PM - 4 oz. tilapia
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

4:00 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
1/2 c. cauliflower (steamed)
4 flax, fish, & borage oil softgels

6:20 PM - 4 oz. chicken breast
100 grams carrot
15 grams almonds

8:30 PM - 1 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel
4 flax, fish, & borage oil softgels

Total cals: 1709
Fat: 18.70%
Carbs: 40.26%
Protein: 40.08%

[Teriliel]

8:30 AM - 5 egg whites w/ 1 whole egg
1/2 c. oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low cal. syrup, & 10 grams chopped walnuts
6 Metamucil capsules

9:15 AM - (pre workout) 1 scoop whey protein w/ 8 oz. water

10:00 AM - about 60 mins. playing Dance Dance Revolution in workout mode

11:15 AM - 1 scoop whey protein w/ 8 oz. skim mlk, 1/2 frozen banana, & 5 grams creatine
1 c. navel orange sections
2 flax, fish, & borage oil softgels

1:00 PM - 6 oz. tilapia
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing
1/2 medium apple
4 flax, fish, & borage oil softgels

3:30 PM - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. broccoli (steamed)
2 flax, fish, & borage oil softgels

6:00 PM - CHEAT MEAL - 2 slices homemade pizza, 1 KitKat BigKat, 20 oz. Sprite, and a small amount of Strawberry "Whole Fruit"

8:30 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

I don't have totals because of the cheat meal....

I know I said last week, I would probably be good for a month without another cheat meal, but it really is helping me maintain my sanity for the rest of my week to have just one meal of not so good stuff. If I start having problems with results, I'll definitely cut this.

This week, I start my 2 week cycle on 2000 calories a day. I'm interested in seeing how cycling calories will work for me.

Hope everyone has a great week!

[Ms. Lucy]

Looking Good! Congrats on the 8 lbs!

As for your cheat meal--If it helps you keep your sanity and you're still eating every 2 1/2-3 hours (and keeping "normal" portion sizes it's ok. I think it's also a good reminder of how you feel afterwards. I know for myself, if I eat a cheat meal, especially at night, the next day I wake up feeling full--so I can't wait to eat better!

Anyways, looks like you're making great progress! Keep us posted on how the cal cycling goes!

Lucy

[Teriliel]

Lucy - Thanks for the congrats! And I sure will keep everyone posted on how the calorie cycling works out.

Here is how my day went:

7:00 AM - 5 egg whites & 1 whole egg
1/2 c. oatmeal w/ 2 tsp. natty peanut butter
1/2 medium apple
6 Metamucil capsules

8:30 AM - Chest, triceps, forearm, & ab training - 55 minutes

9:45 AM - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 5 grams creatine, & 5 grams glutamine
1 c. navel orange sections

12:30 PM - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) couscous
2 c. mixed lettuce w/ 1 tbsp. light dressing

3:15 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. cauliflower (steamed)
15 grams walnuts

6:30 PM - 6 oz. turkey breast
1 c. green beans (steamed)
100 grams carrot
15 grams almonds

8:30 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

Total cals: 1998
Fat: 44.75g (20.16%)
Carbs: 204.5g (40.94%)
Protein: 198.5g (39.74%)

I had a good day today. My workout was great! It's wonderful to feel well again too!

[Teriliel]

I don't know if it's the jump in calories or all my fun playing Dance Dance Revolution, but I think my metabolism is really coming to life now. Last night, at about 8:00 PM, I played that darn game with my step daughter and by 8:30 PM my stomach was screaming "Feed ME!". Or at least it felt like it was screaming that to me. The thing that struck me was I had eaten a little more than I'm used to for the meal prior to that and it had only been 2 hours since my last meal. So, I'm thinking my metabolism is beginning to speed up. This can only be great news!

[Teriliel]

I was too tired to post anything last night and too busy until now today. So, here is how things went for me yesterday:

7:45 AM - 5 egg whites w/ 1 whole egg
1/2 c. oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low cal. maple syrup & 10 grams chopped walnuts
1/2 c. navel orange sections
6 Metamucil capsules

9:15 AM - Cardio - 60 mins. playing Dance Dance Revolution in workout mode

10:45 AM - 1 scoop whey w/ 8 oz. skim milk, 1/2 frozen banana, 5 grams creatine, & 5 grams glutamine
1/2 medium apple
2 flax, fish, & borage oil softgels

12:45 AM - 6 oz. tilapia
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing
1/2 medium apple
2 flax, fish, & borage oil softgels

4:30 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)
10 grams walnuts

6:45 PM - 6 oz. turkey breast
1 c. green beans (steamed)
100 grams carrot
15 grams almonds

8:45 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total Cals: 2001.5
Fat: 44.25 grams (19.90%)
Carbs: 196.5 grams (39.27%)
Protein: 208 grams (41.57%)

It was a very good day, but I was exhausted last night for some reason.

[Ms. Lucy]

Was it a full moon or something last night? Everyone has mentioned being tired. I crashed at 8:30! Lol--keep up the good work!

[Teriliel]

8:00 AM - 5 egg whites w/ 1 whole egg
1/2 c. oatmeal
1/4 c. fat free cottage cheese
6 Metamucil capsules

9:45 AM - Back & biceps - 30 minutes

10:30 AM - 1 scoop whey w/ 8 oz. skim milk, 1/2 frozen banana, 5 grams creatine, & 5 grams glutamine
1 medium apple
2 flax, fish, & borage oil softgels

1:00 PM - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) basmati rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

4:00 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)
15 grams walnuts

6:00 PM - 6 oz. turkey breast
1 c. green beans (steamed)
100 grams carrot
15 grams almonds

8:45 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total cals: 1990.5
Fat: 43.25 g. (19.56%)
Carbs: 203.5 g. (40.89%)
Protein: 200.5 g. (40.29%)

Another good day today! It feels so good to be working out after having so many days off in a row. Hope everyone had a good day!

[Teriliel]

7:30 AM - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low cal. syrup, & a dash of cinnamon

8:30 AM - 45 mins. playing DDR in workout mode

9:45 AM - 1 scoop whey w/ 8 oz. water, 1/2 frozen banana, 2 tsp. natty peanut butter, 5 g. creatine, & 5 g. glutamine
1 medium apple

12:00 PM - 6 oz. tilapia
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing
2 flax, fish, & borage oil softgels
1 c. navel orange sections

3:20 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)
15 g. walnuts

5:50 PM - 6 oz. turkey breast
1 c. fresh green beans
100 g. carrot
1 c. cucumber slices w/ peel
15 g. almonds

8:15 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total Cals: 1976
Fat: 43.75 (19.93%
Carbs: 197 (39.88%)
Protein: 202.5 (40.99%)

I had a good day. Although I have to quit allowing myself to be drawn into sitting down to watch television for hours in the evening. I ended up not getting anything at all done (ie: housework & such). Definitely going to work on that!

[Ms. Lucy]

Darn TV's--and those reality shows...don't get me started. lol
(by the way, you see survior last night!!! jk!)


Actually, I was just wondering, now that you've been at this awhile, have you noticed any changes. I can't remember if you took some before/after pics or measurements. While it can be frustrating at times, I've actually enjoyed taking new measurments every 4 weeks along with pics so that hopefully one day if someone comes up and says, "wow--how did you get a body like that!" I can show them my pics and tell them I worked my butt off!

Keep up the great work!

Lucy

[Teriliel]

Yes, I'm seeing some changes already. Well, not SEEING, but noticing. If I haven't already shared this, my max weight was about 2-3 years ago. I capped out at 220. I still have some clothes from then; size 20. I also wear some size 18's. Those are what fit me best. The change I have noticed is that the size 20's are about to start falling off. Luckily, I own a belt that has holes all the way around it. This is a big help. I really don't want to have to buy a whole new wardrobe every time I go down a couple of sizes. That will just not be possible, so I will definitely be relying on my holey belt.

As far as pictures go, I'm having mine taken every 2 weeks. So far, I don't really see a change in them.

I'm taking measurements every 4 weeks. This Sunday will be my second time taking those. So, I'll post to let you know how many inches I've lost so far.

I'm thinking that in another 4 weeks or so, I should be able to start wearing my one pair of size 16 jeans again. That will be awesome!

I think the biggest thing I'm hoping for is to be able to wear single digit size jeans. I'd be very happy to see a size 8 one day. One would think that with my being only 5'3", I could eventually see a size 4 or so, but I think my bone structure is not going to allow that. I think I have a medium to large bone structure, so we'll see if I'm right when I have dropped some more.

[Teriliel]

7:30 AM - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low cal. syrup, & a dash of cinnamon
6 Metamucil capsules

8:55 AM - Legs & shoulders - 55 minutes

10:10 AM - 1 scoop whey w/ 8 oz. skim milk, 1/2 frozen banana, 5 g. creatine, & 5 g. glutamine
1 medium apple w/ 1 tbsp. natty peanut butter

1:00 PM - 8 oz. large shrimp
1/4 c. (dry) basmati rice
2 c. mixed lettuce w/ 1 tbsp. light dressing
2 flax, fish, & borage oil softgels

4:30 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. broccoli & 1/2 c. cauliflower (steamed)
15 g. walnuts

6:30 PM - 4 oz. turkey breast
1/2 c. fat free cottage cheese
2 c. mixed lettuce w/ 1 tbsp. light dressing
15 g. almonds

8:50 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total Cals: 2004
Fat: 46g (20.66%)
Carbs; 197g (39.32%)
Protein: 205.25g (40.97%)

I think I have found my favorite body part to workout: legs! I just love working them! I think it's because they are the one area I actually feel soreness in the day after. It gives me a wierd feeling of satisfaction.

[LadyStarlight]

Teriliel! :D

Geesh, your an inspiration here....your eating is so good!

Can't wait to see your pictures.....just don't loose the weight too fast, so your skin can adjust. Those single-digit jeans are definitely just down the road for you. I wouldn't worry about the size, though.......just your lean mass ratio!

About the wardrobe.....do you have to wear dress clothes to work? IHoepfully not, cause if you don't, it'd be so much easier to get by ....just buy a couple new pairs of jeans for every other size you drop, and a few shirts as your go

You go......I'll keep reading to check on your progress. Just wanted to say I'm really impressed!

[Teriliel]

I hope to keep losing around 1-2 lbs. a week so that I hopefully don't have a huge problem with loose skin. If I do end up having that problem, I'll just keep working and do my best to have patience while it works on adjusting to my new size.

Fortunately, no, I don't have to wear dress clothes to work. My hubby and I are starting a new business, so I work from the privacy of my own home. Thankfully, your ideas will probably work!

Thank you very much for the positive feedback! I really appreciate it! It really is a great help to me to hear that I'm doing a good job now and then. So, thank you to all of you who have helped in this way!

[TrishB]

Teriliel...

I just went through your thread. You are doing so great girl!!
Your diet, as others have said, is fabulous. :)

Between the slow, steady weight loss, and the weight training you are doing...you should not have the loose skin problem that most others who drop weight fast with diet alone have.

Keep up the great work. You are really inspiring. :)

[Teriliel]

8:15 AM - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal
1 medium apple
6 Metamucil capsules

REST DAY

10:20 AM - 1 scoop whey w/ 8 oz. water, 5 g. creatine, & 5 g. glutamine
1 medium banana
1 tbsp. natty peanut butter

1:20 PM - 6 oz. tilapia
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing
1 c. navel orange sections

3:50 PM - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)
10 g. walnuts

6:30 PM - 4 oz. turkey breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
10 g. almonds

9:00 PM - 1 scoop whey protein w/ 8 oz. water
1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total Cals: 2016
Fat: 42g (18.75%)
Carbs: 208g (41.27%)
Protein: 208.5g (41.37%)


Thank you very much for your input, Trish! I appreciate it greatly!

[Teriliel]

Today is my day to check progress.

I took my first set of measurements 4 weeks ago with a measuring tape and I decided I would check them every 4 weeks. According to my measurements today, I have lost 6.75" in the last 4 weeks.

I picked up the AccuMeasure calipers a couple of weeks ago, but decided to wait until my measurement day to check that. So, in 4 weeks, I will be able to see if it has gone down. I realize that because there is only one measurement taken with these particular calipers, they aren't very accurate, but at least I have SOMETHING to go by. Right now, I'm at 27.21% BF.

I also check my overall weight once a week. I just want to see how that number changes. This week, I seem to have gained half a pound. I'm thinking that because this is my 2000 calorie a day period, perhaps this is muscle gained. I'm certainly crossing my fingers for it because that can only be good!

[Teriliel]

Woke up a bit later than normal, so I had to kind of squeeze things in today.

9:15 AM - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low calorie syrup, & a dash of cinnamon
6 Metamucil capsules

10:50 AM - 45 minutes walking outdoors
12:00 PM - 20 minutes ab work

12:30 PM - 3.25 oz. tuna
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing
2 flax, fish, & borage oil softgels

3:30 PM - 1.5 oz. Detour bar

5:15 PM - 6 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. broccoli (steamed)
1/2 c. cauliflower (steamed)
15g walnuts

7:15 PM - 6 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
15g almonds

9:00 PM - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel
2 flax, fish, & borage oil softgels

Total Cals: 2121.5
Fat: 48.5g (20.58%)
Carbs: 206g (38.84%)
Protein: 216.25g (40.77%)

The Detour bar was my cheat for the week. I had a real craving for chocolate and while it's not a super substitute, it's got to be better than going for the real thing.

[Teriliel]

I'm just going to start posting my meals in advance. I find I'm usually too tired in the evenings after I've finished my last meal to post for the day. Since my meals are all planned out ahead, this won't be a problem.

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal
6 Metamucil capsules

Meal 2 - 1 scoop whey w/ 8 oz. skim milk, 1/2 frozen banana, 5g creatine, & 5g glutamine
1/2 medium apple
2 tsp. natty peanut butter

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) basmati rice
2 c. mixed lettuce w/ 1 tbsp. light dressing
1 c. navel orange sections

Meal 4 - 6 oz. chicken breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)
15g walnuts

Meal 5 - 6 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
15g almonds

Meal 6 - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

Total Calories: 1989.5
Fat: 46.5g (21.09%)
Carbs: 197.27g (39.66%)
Protein: 200.22g (40.26%)

Today is chest/triceps/forearms day. It takes about 30 minutes to do.

Have a great day everyone!

[Teriliel]

Here are my meals for today:

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low calorie syrup, & a dash of cinnamon
1 c. navel orange sections
6 Metamucil capsules

Cardio today - 45 minutes

Meal 2 - 1 scoop whey w/ 8 oz. skim milk, 1/2 frozen banana, 5g creatine, & 5g glutamine
1/2 medium apple
2 tsp. natty peanut butter

Meal 3 - 6 oz. tilapia
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 6 oz. chicken breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)
15g almonds

Meal 5 - 6 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
15g walnuts

Meal 6 - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

Total Calories: 2008
Fat: 43g (19.32%)
Carbs: 193.25g (38.50%)
Protein: 215.25g (42.87%)

[Teriliel]

Here is my food plan for today:

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal
1 c. navel orange sections

Back/Biceps day - 30 minutes

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 5g creatine, & 5g glutamine
1/2 medium apple
2 tsp. natty peanut butter
1 c. cucumber slices w/ peel

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) basmati rice
1/2 c. broccoli (steamed)
1/2 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 6 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)
15g almonds

Meal 5 - 6 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
100g carrot
15g walnuts

Meal 6 - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

Total calories: 1993.5
Fat: 48g (21.67%)
Carbs: 196.5g (39.43%)
Protein: 198.75g (39.88%)

[Teriliel]

Here is today's meal plan:

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low calorie syrup, & a dash of cinnamon
1/2 c. navel orange sections
6 Metamucil capsules

Meal 2 - 1 scoop whey w/ 8 oz. skim milk, 1/2 frozen banana, 5g creatine, 5g glutamine, & 2 tsp. natty peanut butter
1/2 medium apple

Meal 3 - 6 oz. tilapia
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 6 oz. chicken breast w/ 1 slice onion wrapped w/ whole wheat tortilla
1 c. broccoli (steamed)
15g walnuts

Meal 5 - 6 oz. chicken breast
1 c. cauliflower
100g carrot
15g almonds

Meal 6 - 1 c. fat free cottage cheese
1 c. cucumber slices w/ peel

Total Calories: 2007.5
Fat: 44g (19.73%)
Carbs: 188g (37.46%)
Protein: 213.5g (42.54%)

[Teriliel]

I think I'm going to just start doing a separate post for exercise related stuff. I'm not sure if I want to start posting every lb., set, & rep I do or not. I'm thinking about it though. If it's not too much for those who want to read. That way, you guys might be able to give me pointers or whatever.

I did want to share something about my cardio today. I have a heartrate monitor. Although I kept forgetting to use it until today. I discovered I haven't been working hard enough. I wasn't even in that "fat buring zone". So, I'm going to be wearing it from now on!

I completed 60 minutes on the treadmill today. It felt great!

[Ms. Lucy]

Chica---you're doing great!

How's your calorie rotation going for you?

[Teriliel]

I'm not sure how the calorie rotation is going just yet. As I posted on Sunday, about my progress, I didn't notice any drop in lbs. this week. I actually showed a gain of half a lb. I'm not freaked or anything because I have increased the weight on almost all of my lifts this week. So, that tells me that my muscles are definitely growing, which is probably the reason I'm not seeing the number on the scale go down. So, the jury is still out on how the calorie rotating is working for me. This Sunday I go back to 2 weeks at 1700 calories a day. We'll see how things look.

Oh, and March 20 will be the last day of my creatine cycle. I will probably notice a loss of water weight after that. I'm going to cycle off for a minimum of 4 weeks to get it completely out of my system. From there, I'll see if it's something I want to continue using or not.

[Teriliel]

I'm trying to do abs twice a week on my cardio day. I'm finding that I'm just too wiped out after cardio to do it. Would it be okay to do abs before my cardio while I'm cold or is that a bad idea?

[Teriliel]

Here is my food plan for today:

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal
1 c. navel orange sections
6 Metamucil capsules

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine
1/2 medium apple

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) basmati rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 6 oz. chicken breast w/ a little sauted onion and green bell pepper wrapped in a whole wheat tortilla
100g carrot
15g walnuts

Meal 5 - 6 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 6 - 1 c. fat free cottage cheese
15g almonds

Total Calories: 2003.5
Fat: 47g (21.11%)
Carbs: 200.5g (40.03%)
Protein: 196.5g (39.23%)

[Teriliel]

Today is leg and shoulder day and I love leg day! When you read through my weights and stuff, remember that I'm a newbie.

Dumbbell Lunges - 3 sets at 10 x 12
Squats - 3 sets at 44 x 12
Stiff Legged Dead Lifts - 3 sets at 24 x 12
Standing Calf Raises - 3 sets at BW x 12
Dumbbell Shoulder Press - 3 sets at 10 x 12
Dumbbell Seated Lateral Raise - 2 sets at 3 x 12
Dumbbell Seated Rear Lateral Raise - 2 sets at 3 x 12

The lateral raises are the exercises that were straining my elbows. That's why I am only using 3 lb. dumbbells for them. In a week or two I will try upping them to 5 lbs. again and see how it goes. Right now though, I'm still feeling a nice burn just using 3 lbs. So, I'm not looking to rush it.

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low calories syrup, & a dash of cinnamon
1 c. navel orange sections
6 Metamucil capsules

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 banana, 1 tsp. natty peanut butter, 5g glutamine, & 5g creatine
1.5 oz. Oneway bar

Meal 3 - 6 oz. tilapia
1/4 c. (dry) couscous
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 4 oz. chicken breast w/ 1 whole wheat tortilla
1 c. cauliflower (steamed)

Meal 5 - 4 oz. turkey breast
100g carrot
2 c. mixed lettuce w/ 1 tbsp. light dressing
15g almonds

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1999
Fat: 43.5g (19.58%)
Carbs: 195.5g (39.12%)
Protein: 206g (41.22%)


I know the Oneway bar isn't much better than a glorified candy bar, but I have a MAJOR craving for sweets and figure it's a better option for taking care of it than a real candy bar.

Today is my rest day. I'm going to relax and enjoy! Hope everyone has a great day!

[imperfectly_lou]

Originally posted by Teriliel
Today is leg and shoulder day and I love leg day! When you read through my weights and stuff, remember that I'm a newbie.

Dumbbell Lunges - 3 sets at 10 x 12
Squats - 3 sets at 44 x 12
Stiff Legged Dead Lifts - 3 sets at 24 x 12
Standing Calf Raises - 3 sets at BW x 12
Dumbbell Shoulder Press - 3 sets at 10 x 12
Dumbbell Seated Lateral Raise - 2 sets at 3 x 12
Dumbbell Seated Rear Lateral Raise - 2 sets at 3 x 12

The lateral raises are the exercises that were straining my elbows. That's why I am only using 3 lb. dumbbells for them. In a week or two I will try upping them to 5 lbs. again and see how it goes. Right now though, I'm still feeling a nice burn just using 3 lbs. So, I'm not looking to rush it.

Hi there Terrilel

Cannot say a thing wrong about your diet. It is probably the best one I have ever read and so well balanced :)

Just a little suggestion re your workouts - do your squats and SLDL before lunges.

In reagrds to you elbows hurting while doing lat raises. Are you doing them straight armed? You may be locking your elbows out. I have had better results doing them with a slight bend in the elbow.

Keep up the good work!

[Teriliel]

I will definitely switch the lunges to after squats and SLDL's.

On the lateral raises, I was using momentum (very, very bad of me!!!!) to try and get the 5 lb. dumbbells up initially. That's the reason I switched to 3 lb. dumbbells. I was using very poor form to say the least. With the 3 lb. ones, I am able to keep great form while moving through the exercise. As a result, my elbows are thanking me. I will definitely keep your suggestion of consciously making sure I have a slight bend in my elbow though. That's great advice!

[Teriliel]

60 minutes on the treadmill at around 68% of max heartrate.

I am not posting food for this day. I got a bit out of control on my cheat meal and would rather not share it. I am really going to TRY not to have cheat meals in the future. It seems that once I start, I have trouble maintaining control. It's an issue of "Oh, I only do this once a week, so it won't hurt if I have XXXXXX." Insert awful choice at the X's. It's a great way to sabotage myself and I don't want to continue that cycle.

[Teriliel]

Meal 1 - 5 egg whites with one whole egg
1/2 c. (dry) oatmeal
6 Metamucil capsules

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine
1/2 medium apple

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) brown rice
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 4 oz. turkey breast
3.5 oz. baked sweet potato
1 c. broccoli (steamed)
2 flax, fish, & borage oil softgels

Meal 5 - 4 oz. chicken breast
1/2 c. broccoli & 1/2 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 6 - 1 c. fat free cottage cheese
15g almonds

Total Calories: 1707.5
Fat: 37.5g (19.77%)
Carbs: 170.5g (39.94%)
Protein: 174.75g (40.94%)

[Teriliel]

Today is chest/triceps/forearm day. I had a good workout!

Bench Press - 3 sets @ 45 x 12
Dumbbell Incline Press - 3 sets @ 15 x 12
Triceps Pushdown - 3 sets @ 25 x 12
Overhead Triceps Extension - 3 sets @ 5 x 12
Dumbbell Wrist Curls - 2 sets @ 8 x 12
Dumbbell Reverse Wrist Curls - 2 sets @ 8 x 12


Today was my first workout at the gym I'm thinking of joining. I asked the only employee I saw in there to kind of show me around because I haven't been in a gym in a while and wanted to refamiliarize myself with some of the equipment. She did so.

I already had my workout planned out on paper and she was looking at it to show me where to go. Well, she thought my plan was a little strange. She said she trained some ladies and had them doing circuit style training with low weights and high reps. She said that "in her experience", I will probably "bulk up". I told her I welcomed the muscle and pointed out that more muscle = more fat burned because of increased metabolism. That kind of shut her up about it. I didn't bother to argue that being a woman, I don't have enough testosterone to bulk up. I just wanted to workout and be done. Not chat all morning.

She also thought it very strange that I only work each muscle group once per week. She said, "I suppose you could do it that way..." Grrrrrr!

So, if I join the gym, I don't think I'll be using any of their trainers. It'll be for the convenience of the equipment more than anything.

[imperfectly_lou]

What an idiot..... you are definitely on the right track Terrilel... don't listen to her!

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low calorie syrup, & a dash of cinnamon
6 Metamucil capsules

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine
1/2 c. navel orange sections

Meal 3 - 4 oz. tilapia
1/4 c. (dry) brown rice
1/2 c. broccoli (steamed)
1/2 c. cauliflower (steamed)
2 flax, fish, & borage oil softgels

Meal 4 - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)
10g almonds

Meal 5 - 4 oz. turkey breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
2 flax, fish, & borage oil softgels

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1695
Fat: 36g (19.12%)
Carbs: 166g (39.17%)
Protein: 178.25g (42.06%)

[Teriliel]

60 minutes on the treadmill at 68 - 72% max heart rate.

I actually jogged a VERY VERY short period to try and shoot my HR up to where I wanted it faster. It didn't feel too bad, but I was having balance issues. I think I'm not going to focus too hard on starting running until I get down to around 160 lbs. There is just too much of me bouncing all around right now. LOL!

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 1 packet Splenda, & 25g blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, and 5g glutamine
1/2 medium apple

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) black beans
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
10g almonds
1/2 c. Fat Free Sugar Free White Chocolate Instant Pudding w/ 35g raspberries

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1707.5
Fat: 39g (20.56%)
Carbs: 175g (41.00%)
Protein: 178g (41.70%)

I know the pudding isn't offering much nutritionally, but I'm having awful sweet cravings because of PMS and I think dealing with it this way is better than going nuts on real chocolate.

Sometimes being a female sucks! LOL!

I know those percentages don't come close to adding up to 100%. I checked my formulas and they are correct, so I don't know what's up with that. Seems like they're never right, but today it really sticks out to me like a sore thumb.

Hope everyone has a great day! I'll be posting my workout here in a bit.

[Teriliel]

I just want to say that my workouts are about 1000 times better now that I'm at a gym. Having the proper equipment is a HUGE help! At home, the only exercise I could really do for my lower back was the superman stretch. Today I got to do hyperextensions. They are awesome! I really feel like I worked my muscles there for a change!!!!

Here is today's workout:

Lateral Pulldowns -
3 sets @ 50 x 12

Seated Rows -
1 set @ 50 x 12
2 sets @ 60 x 12

Hyperextensions -
3 sets @ BW x 12

Dumbbell Shrugs -
1 set @ 20 x 12
2 sets @ 25 x 12

EZ Curl Barbell Curls -
3 sets @ 35 x 12

Hammer Curls -
2 sets @ 8 x 12



I was told the EZ Curl Barbell weighed 35 lbs. I'm not sure I believe that. It didn't feel like 35 lbs. If someone knows better than I on it, please let me know.

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 1 packet splenda, & 25g blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine

Meal 3 - 4 oz. tilapia
1/4 c. (dry) black beans
2 c. mixed lettuce w/ 1 tbsp. light dressing
1/2 c. fat free sugar free white chocolate instant pudding w/ 35g raspberries
2 flax, fish, & borage oil softgels

Meal 4 - 5 oz. tuna w/ 1 tbsp. Smart Balance light mayo, & 1 whole wheat tortilla
1 c. broccoli (steamed)

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
2 flax, fish, & borage oil softgels

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1698
Fat: 38.5g (20.41%)
Carbs: 162g (38.16%)
Protein: 186.5g (43.93%)

[Teriliel]

10 minutes warmup on treadmill

Crunches -
3 sets of 30

Reverse Crunches -
3 sets of 30

Oblique Crunches -
3 sets of 30

Back on treadmill. 5 minute warm up to get heartrate to target. 60 minutes at 68 - 70% max heart rate. 10 minutes cool down.


I'm feeling wiped out today. I had a bit of trouble sleeping last night. My hubby decided an email he was sending was more important than coming to bed at the same time I did. As a result, I wasn't able to get to sleep right. Not even when he finally came to bed.

I also started my period yesterday. It shouldn't have started for another week. I may contact my OB/GYN to see if I should be worried that something is out of whack. I'm only concerned because I am on the pill and I'm still in the blue pills. I haven't even gotten to the green ones yet. I'm guessing it is the increase in physical activity and the intensity of said physical activity. Hopefully it will straighten out.

[jacqui583]

Originally posted by Teriliel
I'm trying to do abs twice a week on my cardio day. I'm finding that I'm just too wiped out after cardio to do it. Would it be okay to do abs before my cardio while I'm cold or is that a bad idea?
Teriliel, do you have time to do a quick 5 minute warm up, then do your abs, then do your cardio? That might work better for you if you have the time.

[Teriliel]

I kind of figured that was the best way to go. That's why you'll see I did that today. Thanks for responding though. I appreciate it!

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 2 tsp. sugar free low calorie syrup, & a dash of cinnamon

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) black beans
2 c. mixed lettuce w/ 1 tbsp. light dressing
1/2 c. fat free sugar free white chocolate instant pudding w/ 35g fresh raspberries

Meal 4 - 5 oz. chunk light tuna in water w/ 1 tbsp. Smart Balance Light mayo, & 1 whole wheat tortilla
1 c. cauliflower (steamed)

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 6 - 1 c. fat free cottage cheese
10g almonds

Total Calories: 1696.5
Fat: 38.5g (20.42%)
Carbs: 161.5g (38.08%)
Protein: 189g (44.56%)


It is so wierd for me to be eating tuna. I hadn't had tuna since I was a kid and my mom forced me to eat the stuff. I decided to give it another try because it's such an inexpensive way to get protein and it turns out it isn't as bad as I remember it being. Especially once you run some fresh water through it.

[Ms. Lucy]

Hey Ter!

THis is a delayed response, since I was sick--but I agree-abs should be done before your cardio. Also, I heard that you should be able to totally exhaust your abs within 5 minutes. I actually do continuous abs for that time--with few, if any breaks. DOing that has really worked well for me--and I feel it the next day!!!!!

Also--I think I'm totally copying your program next week. I've bumped cals up to 1700 and I'm going to change my 4 day split to 3 days so I am not doing kickboxing after a workout! I'll have to go back and check to see what exercises you're doing now too--lol!!!!!

Anyways, keep up the good work!

Lucy

[Teriliel]

Leg day! (and shoulders)

7 minute warmup on treadmill

Squats -
1 set @ 55 x 12
2 sets @ 65 x 12

Leg Press -
3 sets @ 50 x 12

Leg Extensions -
2 sets @ 37.5 x 12

SLDL -
3 sets @ 35 x 12

Leg Curls -
2 sets @ 50 x 12

Standing Calf Raise -
3 sets of 12

Seated Dumbbell Press -
3 sets @ 10 x 12

Side Laterals -
2 sets @ 5 x 12

Rear Laterals -
2 sets @ 5 x 12

[Teriliel]

Glad you're feeling better today!

You feel free to copy whatever you want. I really think it's helpful to do my long sessions of cardio on the non-lifting days. I'm not nearly as tired as I was when I first started all of this. I'm actually able to get up after 8 hours of sleep now. Before I was needing around 9 to 9.5 hours and was still groggy when I got up. But I just couldn't manage to get up any earlier.

[Teriliel]

I'm having a tough time with food temptations today (yesterday too). If it weren't for my food being all planned out, I would be having a very difficult time staying on track. I'm not sure what has triggered this other than the most obvious, which is that I'm on my period. I haven't given into any of the cravings. I'm desperately trying to deal with them sensibly. That's why I've been having sugar free fat free pudding the last couple of days.

If anyone has any tips or advice, I would appreciate it if you could share them with me. I'm hanging in there. It just kind of feels like I'm hanging by a few claws. LOL!

[Ms. Lucy]

Hey CHica!

Yeah--I'm sleeping a good 9 hours now, so hopefully my new routine will help.

Regarding your fun food cravings-lol-I've found that I just need to keep busy. I may have already writen you about this, but I tend to get horrible cravings at night, so at that time, rather than sitting in front of the TV getting hungry, I will take a long hot shower or bath. I'll exfoliate, shave, put on a face mask and brush my teeth AND floss. Afterwards I'll do the whole lotion thing and wear my big fluffy robe. Afterwards, I'm feeling clean and healthy, so the last thing I want is a piece of cake, I'd prefer some tea! lol

If that doesn't help--I read somewhere that buying and freezing some berries might help. Because they're frozen they take longer to eat, but also may help satisfy your sweet tooth!!!!---Another suggestion, try roating some apples (yes in the oven!) by cutting out the core and stuffing it with walnuts! Apples get unbelievably sweet when you bake them, and are also quite filling.

Lets see, what else? ok, worst case senerio, you're dying for something sweet...run to your local health food store and look for a oatmeal raisin cookie from Eden foods. There is no flour or refined sugar and they taste wonderful--and only about 100 cals.
I think you're doing awesome, but sometimes you body just wants a treat. If you really crave sugery stuff during your period, then maybe give yourself a 150 calorie window for your first few days, that way, if you need to satsify that craving you can do so without ruining you plan. Even a small piece of dark chocolate (better than regular) isn't going to kill you--and may just prevent you from killing the loved ones around you! lol

Gees, I leave for one day, and feel like I need to write a book to make up for it---lol. Anyways, I hope that helps a bit! (and although exercise can change your cycle, I'd def call the doc since you're on the pill!)

Have a good one Chica!

Lucy

[Teriliel]

Thanks for the tips Lucy! My problem is that what I really want is chocolate. I went ahead and planned my meals for tomorrow. I am having a 1.5 oz. Oneway bar as part of a meal. I'm hoping that will solve the issue.

Your tips are great though! I will definitely have to try the baked apple w/ walnuts when I just want something sweet!

About my period.... I called the doctor's office and spoke with a nurse. She told me she believes it is the exercise and to wait it out. She said that if I have it happen again next month, they may look into changing my perscription. She also said that if I was really concerned, I might want to take a pregnancy test. That scared me! I know it's just precautionary and that I'm good with my pills, but... I had a dream a week or two ago that I was pregnant. It probably means nothing, but it's got me worried now. I may just run and get a test so I know.

[Teriliel]

Well, I caved. I just had some chocolate. It's not going to kill me. I just made sure I savored every bite and truly enjoyed it. Here is the nutritional breakdown for it:

Calories: 180
Total Fat: 10g
Saturated Fat: 8g
Sodium: 125mg
Carbs: 17g
Dietary Fiber: 2g
Sugars: 14g
Protein: 6g

Now, hopefully, I can just move on and keep doing what I've been doing. This will be my cheat.

[Teriliel]

Today is my rest day, so I'll just be posting meals.

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 25g blueberries

Meal 2 - 1 medium apple
1.5 oz. Oneway bar
1/2 c. sugar free fat free white chocolate instant pudding w/ 35g raspberries

Meal 3 - 2-2 oz. patties turkey sausage
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 5 oz. chunk light tuna w/ 1 tbsp. Smart Balance Mayo, & 1 whole wheat tortilla
1 c. broccoli (steamed)

Meal 5 - 4 oz. chicken breast
1 c. cauliflower
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1702
Fat: 40.5g (21.42%)
Carbs: 169.5g (39.84%)
Protein: 165.5g (38.90%)

I'm feeling much better today as far as cravings go. I think just having a single serving of what I craved really helped.

Hope everyone has a great day!

[Teriliel]

Meal 1 - 4 egg whites
2 oz. turkey sausage
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 25g blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine
1/2 medium apple

Meal 3 - 4 oz. tilapia
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 5 oz. chunk light tuna in water w/ 1 tbsp. Smart Balance Mayo, & 1 whole wheat tortilla
2 medium branches celery

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
10g almonds

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1701
Fat: 38g (20.11%)
Carbs: 160.5g (37.74%)
Protein: 180g (42.33%)


I will post information on today's workout a bit later. Have a great day everyone!

[Teriliel]

8 min. warm up on treadmill

Cross-Body Crunch -
3 sets of 30

Reverse Crunch -
3 sets of 30

Fitball Crunch -
3 sets of 30

5 min. warm up

45 min. at 71-73% max HR

8 min. cool down


It wasn't my best workout. I waited a tad too long after breakfast to start. At about 30 mins. into the cardio, I was pooped. I wanted to push to 60 mins. so bad, but I just couldn't.

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 packets Splenda, & 25g blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5g creatine, & 5g glutamine
1 c. navel orange sections

Meal 3 - 100g salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) black beans
2 c. mixed lettuce w/ 1 tbsp. light dressing

Meal 4 - 4 oz. ground turkey breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. light dressing
1/2 c. sugar free jello

Meal 6 - 1 c. fat free cottage cheese
10g walnuts

Total Calories: 1703.5
Fat: 35.5g (18.76%)
Carbs: 178g (41.80%)
Protein: 180.5g (42.38%)

[Teriliel]

Chest/Triceps/Forearms

7 minute warmup on treadmill

Bench Press -
3 sets @ 45 x 12

Dumbbell Incline Press -
3 sets @ 15 x 12

Triceps Pushdown -
1 set @ 30 x 12
2 sets @ 30 x 10

Overhead Triceps Extension -
2 sets @ 5 x 12

Dumbbell Wrist Curl -
2 sets @ 8 x 12

Dumbbell Reverse Wrist Curl -
2 sets @ 8 x 12

I really enjoyed my workout!

[Teriliel]

Meal 1 - 5 egg whites w/ 1 whole egg
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 packets Splenda, & 25 grams blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5 grams creatine, & 5 grams glutamine
1/2 medium apple

Meal 3 - 5 oz. chunk light tuna w/ 1 tbsp. Smart Balance Light Mayonnaise, & 1 whole wheat tortilla
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 4 - 4 oz. ground turkey breast
1/4 c. (dry) small red beans
1/2 c. broccoli (steamed)
1/2 c. cauliflower (steamed)

Meal 5 - 4 oz. chicken breast
100 grams carrot
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette
1/2 c. sugar free Jello

Meal 6 - 1 c. fat free cottage cheese
15 grams walnuts

Total Calories: 1696
Fat: 36.5 g. (19.37%)
Carbs: 163 g. (38.44%)
Protein: 189 g. (44.63%)

[Teriliel]

Just cardio today. It went much better than Sunday.

Treadmill

10 minute warmup

60 minutes at 72-75% max HR - 3.6 mph w/ incline at 4.0

8 minute cool down

10 minutes stretching

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 25 grams blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5 grams creatine, & 5 grams glutamine
1/2 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) garbanzo beans
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 4 - 5 oz. chunk light tuna w/ 1.5 tbsp. Smart Balance Light Mayonnaise, & 1 whole wheat tortilla
100 grams carrot

Meal 5 - 4 oz. chicken breast
1 c. broccoli
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams almonds

Total Calories: 1697.5
Fat: 38 g. (20.15%)
Carbs: 172 g. (40.53%)
Protein: 180 g. (42.42%)


My tuna has been a little dry w/ just 1 tbsp. of the Smart Balance Mayo, so I eliminated the egg yolk in favor of another half a tbsp. of mayo. I figure this is better anyway, as the Smart Balance has better fats than the egg yolk has. Hope that makes sense.

Have a great day everyone!

[Teriliel]

Back/Biceps

Lateral Pulldown -
3 sets @ 62.5 x 12

Seated Row -
2 sets @ 60 x 12

Hyperextensions -
3 sets of 12

Dumbbell Shrug -
3 sets @ 30 x 12

EZ Bar Barbell Curls -
1 set @ 45 x 12
2 sets @ 45 x 10

Hammer Curls -
2 sets @ 8 x 12


I had a great workout! I find I'm still getting to know my body a bit in relation to weight lifting. Still learning the best weight to use and such. I don't think my strength has increased enough to warrant the increases in weights that I have made. I think I have been working under my capability and am just now getting to where I really need to be. Does that make any sense at all? LOL!

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 25 grams blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5 grams creatine, & 5 grams glutamine
1/2 medium apple

Meal 3 - 4 oz. ground turkey breast
1/2 c. great northern beans (canned)
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 4 - 5 oz. solid white albacore tuna in water w/ 1.5 tbsp. Smart Balance Mayonnaise, & 1 whole wheat tortilla
2 medium branches celery

Meal 5 - 4 oz. chicken breast
1 c. cauliflower
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1694
Fat: 38 g. (20.19%)
Carbs: 153 g. (36.13%)
Protein: 181.5 g. (42.86%)


I realize canned foods aren't the best, however I just have a few cans of beans I want to get rid of. I went through my cupboards yesterday and cleared a bunch of stuff out. I figured that while the canned beans aren't the best, I could go ahead and eat those because they're not the worst either. Once they are gone, they are gone. I won't be buying anymore. I'm actually enjoying the taste of them when cooked from dry form.

[Teriliel]

Abs/Cardio

10 minute warmup on treadmill

Cross-Body Crunch -
3 sets of 30

Reverse Crunch -
3 sets of 30

Fitball Crunch -
3 sets of 30

Back to treadmill

7 minute warmup

60 minutes at 72-73% MHR

7 minute cool down

about 10 minutes of stretching


Workout went really well. I didn't feel like dropping to the floor after 30 minutes today. I actually tried to get started just 45 minutes after breakfast instead of an hour. Perhaps that made the difference.

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 25 grams blueberries
2 flax, fish, & borage oil softgels

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, 5 grams creatine, & 5 grams glutamine
1 c. navel orange sections

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/2 c. great northern beans (canned)
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 4 - 4 oz. ground turkey breast
3.5 oz. baked sweet potato
1 c. broccoli (steamed)
1/2 c. sugar free jello

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette
10 grams almonds

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1695.5
Fat: 36.5 g. (19.37%)
Carbs: 164 g. (38.69%)
Protein: 174.5 g. (41.17%)

[Teriliel]

Legs/Shoulders

7 minute warmup on treadmill

Squats - 3 sets @ 65 x 12

Leg Press - 3 sets @ 50 x 12

Leg Extension - 2 sets @ 37.5 x 12

SLDL - 3 sets @ 45 x 12

Leg Curls (seated) - 2 sets @ 50 x 12

Standing Calf Raise - 3 sets of 12

Seated Dumbbell Press - 3 sets @ 12 x 12

Lateral Raise - 2 sets @ 5 x 12

Seated Rear Lateral Raise - 2 sets @ 5 x 12

About 10 minutes of stretching afterwards.

Had a really good workout today. I'm just disappointed my gym doesn't have a prone leg curl machine. I remember using one at a gym a few years back and it seemed like a better piece of equipment than the seated machine. Oh well.

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 35 grams raspberries
1 medium banana

Meal 2 - 1 scoop whey protein w/ 8 oz. water, 5 grams creatine, & 5 grams glutamine
1 medium apple
10 grams walnuts

Meal 3 - CHEAT MEAL - Spaghetti with meatballs, garlic bread, salads, & cherry cheesecake for dessert

Meal 4 - 5 oz. chunk light tuna w/ 1 1/2 tbsp. Smart Balance Mayonnaise, & 1 whole wheat tortilla

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams almonds

**Totals are without the cheat meal figured in.** (I wanted to make sure I was eating within my ratios for the rest of my meals)

Total Calories: 1348
Fat: 28 g. (18.69%)
Carbs: 134 g. (39.76%)
Protein: 144 g. (42.73%)


I wouldn't be having a cheat meal this week, but my mother-in-law is coming for lunch today. And to my knowledge, I don't believe I have EVER cooked for her in the 5 years that I've known her. I really would like her and her boyfriend to enjoy our meal together, so I chose to cheat.

[Teriliel]

Well, meals went even worse than I had planned today. I got the first 2 in as planned. Meal 3 was ugly and later than I had wished for. It was all very tastey and a hit with my mother-in-law and her boyfriend. The problem was how much I had. Ugh! I had pretty darn close to a single serving of the spaghetti & meatballs, so that wasn't so bad. I had 3 pieces of garlic bread and a glass of wine with the actual meal.

We all decided we needed a little time to digest what we had eaten before we would be ready for dessert. So we waited a bit and then came the cherry cheesecake. My, but it was yummy. A couple of hours later, I decided it was good enough to have a second piece.

Now, I was bad and didn't even use lower fat cream cheese when I made it or reduced fat sour cream. I also used honest to goodness butter for the graham cracker crust. So, this was cheesecake as fattening as it comes!

I feel a bit like a little piggy at this point. How do others of you deal with cheat meals? Do you let yourself indulge as much as I have a tendency to? I'm still losing fat and all, but I'm having trouble with the mental part of this.


Today was also supposed to be my rest day, but my step-daughter brought over her version of Dance Dance Revolution (I think it's DDRMax2) and I had to play it. I ended up on that darn game for about 4 hours. I was just having a blast with it and doing better than I ever had (I'm still pathetically playing "Light Mode" only).

The cool thing about this was after I got done, I stretched. I have pretty tight hamstrings. It's something I've been working on. I usually come about 3 or 4 inches shy of touching my toes when my legs are straight out in front of me. Tonight, after I stretched them out pretty good, my finger tips went OVER my toes!!!!! I was so excited that I had to yell to my hubby about it!!!

Sorry this post is so lengthy and disjointed. I wanted to make sure I was honest about my food today and share my new found flexibility with you all. I'm pretty darn wiped at this point though which is the reason this post may be a bit disjointed....

[Teriliel]

Meal 1 - 6 egg whites w/ 1 egg yolk
1/2 c. (dry) oatmeal w/ 2 packets Splenda, 1/2 tsp. vanilla, & 25 grams blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine

Meal 3 - 5 oz. canned pink salmon w/ 1 tbsp. Smart Balance Mayonnaise & 2 slices Ezekial 4:9 Sprouted Grain Bread
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette
1/2 c. sugar free jello

Meal 4 - 6 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)

Meal 5 - 6 oz. tilapia
100 grams carrot
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette
10 grams almonds

Meal 6 - 1 c. fat free cottage cheese
1/2 c. cucumber slices w/ peel
10 grams walnuts

Total Calories: 1996
Fat: 46 g. (20.74%)
Carbs: 188.5 g. (37.78%)
Protein: 203.75 g. (40.83%)


Today is the start of my 2000 calorie cycle. So far, cycling my calories every 2 weeks does seem to be preventing the plateaus from happening. I have lost a total of 13.5 lbs. as of this morning.

Yesterday was the last day of my creatine cycle. I expect I may see the scale number go down with loss of water weight come next week's weigh in. Next week will also be time to take a progress picture, measurements, and BF test.

Due to the fact that I didn't really rest yesterday, I'm making today rest day.

[jacqui583]

Originally posted by Teriliel
Do you let yourself indulge as much as I have a tendency to? I'm still losing fat and all, but I'm having trouble with the mental part of this.

I think you've answered your own question; "I'm still losing fat and all".

I know I cheat fairly regularly, and as long as it's an occasional thing and not everyday I think you're ok. My thing is chocolate; I'll have a couple of pieces probably 2 or 3 times a week. As long as I keep it to that, I'm still making pretty good progress. Heck, that's one of the reasons I work out; so that I CAN enjoy some of life's little pleasures! If you get to the point that you see it sabotoging your efforts, then it's time to pull in the reins!

I think we need a cheat now and then mentally, and a special dinner with family is the perfect occasion; a nice pasta dinner, wine and cheesecake? Geeze, what time should I be there!;)

[Teriliel]

I decided to give my size 16 jeans a try today and they fit!!!!! YAY!!!!

Jacqui, thanks for your encouraging words!

[sharkalissa]

Originally posted by Teriliel
My tuna has been a little dry w/ just 1 tbsp. of the Smart Balance Mayo, so I eliminated the egg yolk in favor of another half a tbsp. of mayo. I figure this is better anyway, as the Smart Balance has better fats than the egg yolk has. Hope that makes sense.

Another thing you could try with the tuna is plain yogurt. It's really good! I've even used vanilla or lemon flavored sometimes.

[Emma-Leigh]

Originally posted by Teriliel
I decided to give my size 16 jeans a try today and they fit!!!!! YAY!!!!
Congratulations!! :D You are doing really well - keep it up!

About your cheat - Don't worry about it! Everyone needs a day to 'relax' on their diet and you are not going to be causing any major effect just in one day! Relax and enjoy the cheesecake.

[Teriliel]

Meal 1 - 6 egg whites w/ 1 yolk
1/2 c. (dry) oatmeal w/ 1 packet Splenda, 1 tsp. Splenda granular, 1/2 tsp. vanilla, & 35 grams peach

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 c. navel orange sections

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
3.5 oz. baked sweet potato
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette
1/2 medium apple

Meal 4 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance Mayonnaise, & 2 slices Ezekial bread
100 grams carrot

Meal 5 - 6 oz. chicken breast w/ 1 tbsp. salsa
1 c. broccoli (steamed)
2 c. mixed lettuce w/ balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
2 egg whites (hard boiled)
1/2 c. cucumber slices w/ peel
10 grams almonds

Total Calories: 1997.5
Fat: 46 g. (20.73%)
Carbs: 193.5 g. (38.75%)
Protein: 200 g. (40.10%)

[Ms. Lucy]

Congrats on fitting into your new jeans! You're making wonderful progress and definetly an inspiration for me to keep at it despite my bad days.


Lucy

[imperfectly_lou]

Congrats on the jeans! That must have felt great!

Just a question, what do you do for a living? Are you working or a stay at home mum? Only because your meals are always so well planned!

[Teriliel]

Yes, it does feel great fitting into those jeans again!

Lou, my hubby and I are working on starting our own business, so I am at home most of the time. I am getting ready to start looking for a job outside the home just to tide us over until we have our business off the ground.

[Teriliel]

Chest/Triceps/Forearms

Bench Press - 3 sets @ 45 x 12

DB Incline Press - 3 sets @ 15 x 12

Triceps Pushdown - 1 set @ 30 x 12 2 sets @ 30 x 10

Overhead Triceps Extension - 2 sets @ 5 x 12

DB Wrist Curls - 2 sets @ 8 x 12

DB Reverse Wrist Curls - 2 sets @ 8 x 12

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/2 tsp. vanilla, & 35 grams blueberries

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 c. navel orange sections

Meal 3 - 6 oz. tilapia
1/2 c. great northern beans (canned)
2 c. mixed lettuce w/ 1 tbsp. light balsamic vinaigrette
35 grams raspberries

Meal 4 - 2 Morningstar Farms Better'N Burgers
2 slices Ezekial bread
1 c. broccoli (steamed)
10 grams almonds

Meal 5 - 6 oz. chicken breast
1/2 c. cauliflower & 1/2 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
15 grams walnuts

Total Calories: 1998
Fat: 42 g. (18.92%)
Carbs: 184 g. (36.84%)
Protein: 181.5 g. (36.34%)

For my protein percentage, I altered my excel formula a bit to only include complete proteins. I wanted to see how much I was really getting. It looks like I'm not too far off of my target of 40%.

[Teriliel]

60 minutes of Dance Dance Revolution in workout mode.

That is so much fun!

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/2 tsp. Vanilla, & 35 grams wild blueberries
4 Flax, fish, & borage oil softgels

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 c. navel orange sections

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
3.5 oz. baked sweet potato
2 c. mixed lettuce
1/2 medium apple

Meal 4 - 6 oz. chicken breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)
10 grams walnuts

Meal 5 - 6 oz. turkey breast
100 grams carrot (raw)
2 c. mixed lettuce
1 tbsp. balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams almonds

Total Calories: 1995.5
Fat: 42.5 g. (19.28%)
Carbs: 192 g. 38.49%)
Protein: 184.5 g. (36.98%)

[Teriliel]

Back/Biceps

Lateral Pulldown - 3 sets @ 62.5 x 12

Seated Row - 2 sets @ 70 x 12

Hyperextensions - 3 sets of 12

DB Shrugs - 3 sets @ 30 x 12

EZ Curl BB Curls - 3 sets @ 45 x 10

Hammer Curls - 2 sets @ 10 x 10

[Mrs. Lucy]

Hey Ter,

Looks like you've been banned too. I'm sure you already know this, but you will probably have to register under a new name as I did with a diff e-mail. Hope that helps. I'm not sure what admin is doing about this, or can.

Lucy

[Teriliel]

Yeah, everyone was banned. I just decided to wait it out. I'll be posting today's information in a bit!

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/2 tsp. vanilla, & 35 grams blueberries
10 grams walnuts

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 medium apple

Meal 3 - 4 oz. chicken breast
1/2 c. pinto beans (canned)
2 c. mixed lettuce w/ 1/4 c. cucumber w/ peel & 1 tbsp. homemade balsamic vinaigrette
1 c. navel orange sections

Meal 4 - 5 oz. chunk white albacore tuna in water w/ 1 1/2 tbsp. Smart Balance mayonnaise & 1 whole wheat tortilla
100 grams carrot
2 medium branches celery

Meal 5 - 4 oz. turkey breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1/4 c. cucmber w/ peel & 1 tbsp. homemade balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams almonds

Total Calories: 2000.5
Fat: 47.5 g. (21.37%)
Carbs: 195 g. (38.99%)
Protein: 198.5 (39.69%)

I'm back to just counting all of my protein...

[Teriliel]

60 minutes of dancing to Dance Dance Revolution

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/2 tsp. vanilla, & 35 grams frozen blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/2 c. pinto beans (canned)
2 c. mixed lettuce
1 c. navel orange sections

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)
2 egg whites
35 grams raspberries
4 flax, fish, & borage oil softgels

Meal 5 - 4 oz. turkey breast
1 c. fresh green beans (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
15 grams walnuts

Total Calories: 1998.5
Fat: 45.5 g. (20.49%)
Carbs: 199 g. (39.83%)
Protein: 195 g. (39.03%)

[Teriliel]

Legs/Shoulders/Abs

5 minute warmup on treadmill

Squats - 3 sets @ 70 x 10

Leg Press - 3 sets @ 50 x 12

Leg Extension - 2 sets @ 37.5 x 12

SLDL - 3 sets @ 45 x 12

Leg Curl (seated) - 2 sets @ 50 x 12

Standing Calf Raise - 3 sets of 12

Seated DB Press - 1 set @ 12 x 12 & 2 sets @ 15 x 12

Lateral Raise - 2 sets @ 5 x 12

Seated Rear Lateral Raise - 2 sets @ 5 x 12

Cross Body Crunch - 3 sets of 30

Fitball Crunch - 3 sets of 30

Reverse Crunch - 3 sets of 30

[Teriliel]

I am so excited! The closest big city (and some would argue this) to where I live is Columbus, which is about 50 mins. away. That is where I have been having to go for some food items because no place near where I live actually has "health food". I'm excited because the grocery store that I shop at (which is about 20 mins. away), is now carrying some health food items! No more long trips for Ezekial bread! Some of their goods are actually cheaper than in the health food stores too, so I can give some other things a try.

I have noticed I haven't really been posting a whole lot about how I'm doing with everything other than the diet and workout. I'm doing pretty well. I'm still focused and am really enjoying this lifestyle. I *MAY* show my progress pics this Sunday. I'm just not sure yet. I'm trying to wait until there is some visible improvement. There are things that I am noticing have changed, but my pictures aren't really reflecting that very much. It is probably because I'm so pale.

Today is my last day on nicotine. If some of you remember, I quit smoking in January. My hubby and I quit together and have been using the patch. I know quitting cold turkey is considered the best method, but my hubby and I want to stay married. So, today is my last day on the patch. As of tomorrow, I will be officially nicotine free! It's been a bit of a bumpy ride, but I'm thrilled to have done it!

Hope everyone is doing well!

[Teriliel]

Meal 1 - 9 egg whites
2 slices Ezekial bread (toasted) w/ 1 tbsp. sugar free (sweetened with Splenda) strawberry preserves
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 g. glutamine
1 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance Mayonnaise, & 1 whole wheat tortilla
2 c. mixed lettuce
1/2 c. navel orange slices

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. broccoli & 1/2 c. cauliflower (steamed)
15 grams almonds

Meal 5 - 4 oz. turkey breast
1 c. fresh green beans (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2002.5
Fat: 45.5 g. (20.45%)
Carbs: 196.5 g. (39.25%)
Protein: 203.25 g. (40.60%)

Today is my rest day.

[Teriliel]

Well, I'm going to go ahead and post progress pictures. These are 10 weeks apart. The pictures on the left were taken 1-18-2004 and the pictures on the right were taken today, 3-28-2004. I finally see some changes in the photos.

Please, please be kind. I know I still have a lot of work to do.

Back Pictures (http://www.mythsystems.com/chris/back.jpg)

Front Pictures (http://www.mythsystems.com/chris/front.jpg)

Profile Pictures (http://www.mythsystems.com/chris/profile.jpg)

[Clear Intention]

Good job!! :) I can especially see the progress in the back and profile pics ... you're shrinking noticeably. You should be very proud of what you've done so far. Keep it up!

The only "negative" comment ... your face looks all blurry, like you need to line up the rabbit ears on the TV to get the station in. *grin* (just kidding of course!) ;)

Cheers,

Rebecca


"With focused attention and clear intention, my power to manifest is unlimited..."

[imperfectly_lou]

Wow Terrilel, that is a HUGE amount of progress in only 10 weeks! Congratulations! I can definitely tell you have slimmed down considerably, particularly in the back and the butt. Congrats on your hard work and thank you for being so inspiring when it comes ot your fantastically clean diet!

[jacqui583]

That's awesome, Teriliel!:) You've worked hard and it shows!

[Emma-Leigh]

WOW!!

Congratulations - in 10 weeks that is a HUGE difference!!

You should be REALLY REALLY proud of yourself! You have put in the work to do it properly (GREAT diet and EXCELLENT work-out routine) and the results are definately showing!!

Keep it up!! :D

[Teriliel]

My meals weren't so good. Had a cheat meal and it did a mild spiral. I was better than last week, but not so great.

My workout was really good though! I decided to go ahead and start working on jogging. I did a 10 minute warmup. I then did 1 minute light jogging (4.6 speed) followed by 4 minutes fast walking (3.6 speed) and repeated that 9 times for a total of 45 minutes. It felt really good. I'm concentrating on making sure my heel strikes the ground first and that I'm using good form. I think I could probably move to longer intervals of jogging, but I really want to ease into this. I will do 1 minute intervals for at least 1 week and then move to 2 minute intervals. Eventually, I will be jogging a whole 45 minutes and then can work my speed up.

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 1/4 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/2 c. pinto beans (canned)
2 c. mixed lettuce
1 c. navel orange sections

Meal 4 - 6 oz. chicken breast
1/4 c. (dry) brown rice
1/2 c. broccoli & 1/2 c. cauliflower (steamd)
10 grams almonds

Meal 5 - 4 oz. turkey breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2009.5
Fat: 46 g. (20.60%)
Carbs: 198 g. (39.41%)
Protein: 201.25 g. (40.06%)

[Teriliel]

10 minutes warmup on treadmill

Bench Press - 3 sets @ 50 x 10
DB Incline Bench Press - 3 sets @ 20 x 12
Triceps Pushdown - 3 sets @ 30 x 10
Overhead Triceps Ext. - 2 sets @ 8 x 10
DB Wrist Curl - 2 sets @ 8 x 12
DB Reverse Wrist Curl - 2 sets @ 8 x 12

5-10 minutes stretching

[Teriliel]

Thank you for the encouraging words! I was definitely fearful of putting my photos out there for anyone to see, but the encouragement you all are giving me is worth it. I could almost cry tears of joy. Thanks so much!

[jacqui583]

Originally posted by Teriliel
I did a 10 minute warmup. I then did 1 minute light jogging (4.6 speed) followed by 4 minutes fast walking (3.6 speed) and repeated that 9 times for a total of 45 minutes. It felt really good. I'm concentrating on making sure my heel strikes the ground first and that I'm using good form. I think I could probably move to longer intervals of jogging, but I really want to ease into this. I will do 1 minute intervals for at least 1 week and then move to 2 minute intervals. Eventually, I will be jogging a whole 45 minutes and then can work my speed up.
This is a good way to break into it IMHO. That's how I started; I did a minute of jog and 4 minutes of walk and worked my way up. I'm still only doing 20 minutes, although I did do 30 minutes one day the other week. Now I'm doing HIIT for that 20 minutes so I'm sure that's going to build my stamina.

Good for you for watching your form. Only last week a girlfriend saw what I'm doing wrong (landing flat-footed) which has caused me to pull my achile's tendon twice. That means 2 or 3 weeks of recovery before going back to the treadmill.:(

[Ms. Lucy]

Hey Ohio Buddy!

You're pictures really do speak for themselves! You've made some fantastic changes in a short amount of time and your dedication and hard work is most definetly showing! I hope that you continue to do what your doing (of course, changing your routine) and encouraging others! I can't wait to see your next set of pictures!

Keep up the hard work!

Lucy

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 1/4 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 medium apple

Meal 3 - 2 Morningstar Farms Better'N Burgers
2 slices Ezekial bread
2 c. mixed lettuce
1/2 c. navel orange sections
2 flax, fish, & borage oil softgels

Meal 4 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 1 whole wheat tortilla
2 medium branches celery

Meal 5 - 4 oz. turkey breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade balsamic vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2001.5
Fat: 44.5 g. (20.01%)
Carbs: 195.5 g. (39.07%)
Protein: 202 g. (40.37%)


Ms. Lucy, thank you for your encouraging words!

[Teriliel]

Cardio - treadmill

10 minutes warmup

1 min. light jog at 4.6 speed followed by 4 min. fast walking at 3.6 speed - repeated 9 times

5 minutes cool down

5-10 minutes stretching


This felt good. I feel like I'm really working. Those first few 1 minute intervals of jogging were tough to get going today. I'm not sure why. About midway through, it got easier.

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/4 tsp. vanilla, & 35 grams blueberries
10 grams walnuts

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/2 c. black beans (canned)
2 c. mixed lettuce
1 c. navel orange sections

Meal 4 - 6 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)
10 grams almonds

Meal 5 - 4 oz. turkey breast
1 c. broccoli (steamed)
50 grams carrot
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2003
Fat: 46 g. (20.67%)
Carbs: 200 g. (39.94%)
Protein: 202 g. (40.34%)

[Teriliel]

Back/Biceps/Abs

5 minute warmup on elliptical (hate those things!)

Lat Pulldown - 3 sets @ 75 x 10
Seated Row - 2 sets @ 80 x 12
Hyperextension - 3 sets @ 10 x 12
DB Shrug - 3 sets @ 30 x 12
EZ Curl BB Curls - 3 sets @ 45 x 10
Hammer Curls - 2 sets @ 10 x 10
Hanging Knee Raise - 1 set of 20 & 2 sets of 15
Fitball Crunch - 3 sets of 30
Oblique Crunch - 3 sets of 30

About 5 minutes of stretching.

I had someone take a look at my form for deadlifts since I will be adding them in next week. I'm feeling comfortable with the form now. I just wasn't sure before and wanted to make sure I wouldn't injure myself.

On the hanging knee raises, I intended to do a minimum of 20 each set, but my arms/shoulders just aren't strong enough to support my whole body long enough. I'll keep trying though!!!!

[jle]

Wow! :D I just got a chance to check your pics. whoo -hoo! Keep going you are doing fantasitic. My advice _keep taking pictures - they are great motivational and assement tools.

Keep training and keep up the awesome nutrition!

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. brown sugar replacement, 1/4 tsp. vanilla, & 35 grams blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
1 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 1 whole wheat tortilla
2 medium branches celery
2 c. mixed lettuce w/ rasberry vinaigrette
1 c. navel orange sections

Meal 4 - 4 oz. chicken breast
1/2 c. black beans (canned)
1 c. cauliflower (steamed)
10 grams walnuts

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
100 grams carrot (raw)
2 c. mixed lettuce w/ homemade dressing

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1999.5
Fat: 45.5 g. (20.48%)
Carbs: 202.5 g. (40.51%)
Protein: 202 g. (40.41%)


Thank you jle! I will continue to take pictures. They are such a great motivational tool! I also found out yesterday that my gym may want to use my before and after pics and there may be some discounts in it for me. We'll see! That is yet another motivator to keep me going!

Hope everyone has a great day today!

[Teriliel]

Cardio - treadmill

10 minutes warmup

1 minute light jogging at 5.0 speed followed by 4 minutes of fast walking at 3.6 speed - repeated 9 times

5 minutes cool down

10 minutes stretching

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 1/4 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 8 oz. skim milk, 1/2 frozen banana, 1 tsp. natty peanut butter, & 5 grams glutamine
3 vegetable quiche cups
1 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/2 c. black beans (canned)
2 c. mixed lettuce w/ 1 tbsp. lowfat dressing
1 c. navel orange sections

Meal 4 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 1 whole wheat tortilla
2 medium branches celery
1/2 c. cucumber slices w/ peel

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1999.5
Fat: 47 g. (21.16%)
Carbs: 193 g. (38.61%)
Protein: 204 g. (40.86%)

[Teriliel]

Legs/Shoulders

10 minutes warmup on treadmill

Squats - 3 sets @ 75 x 12
Leg Press - 3 sets @ 60 x 12
Leg Extension - 2 sets @ 50 x 12
SLDL - 3 sets @ 55 x 12
Seated Leg Curl - 2 sets @ 62.5 x 12
Standing Calf Raise 3 sets of 12
Seated DB Press - 3 sets @ 15 x 12
Seated Lateral Raise - 2 sets @ 5 x 12
Seated Rear Lateral Raise - 2 sets @ 5 x 12

10 minutes of stretching

[gallerygurl]

Just budding in here... You are doing fabulous girl!!
Pics to prove it!

Keep it up and you will be there in no time.:)

[Teriliel]

Thank you so much, gallerygurl!!!

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 1/4 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds

Meal 2 - 1.5 oz. Oneway bar
1/4 c. fat free cottage cheese
1 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 1 whole wheat tortilla
2 c. mixed lettuce w/ 1 tbsp. raspberry vinaigrette
1 c. navel orange sections

Meal 4 - 4 oz. ground turkey breast
2 slices Ezekial bread
100 grams carrot
3 flax, fish, & borage oil softgels

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade dressing

Meal 6 - 3 vegetable quiche cups
1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2001
Fat: 46 g. (20.69%)
Carbs: 193 g. (38.58%)
Protein: 199.5 g. (39.88%)


The Oneway bar is my cheat for this week. Keeping it tame. Hehe )

[Melnbaby23]

Thank you for welcoming me! Your nutrition does look great and from your results it is working too! I am very excited to watch and learn. Where can I find your photos. I am very new to this board and learning its tools. I also added you to my buddy list. Hopefully that will help me navicate to your posts more easily. Hope you dont mind.
Just a quick hello and question. Have a great day!!
Mel

[Teriliel]

Melnbaby23 - Glad you stopped by! I put links up to my progress pics in a post on page 5 of my journal. The subject of the post is "Pictures". Hope that helps you locate them.

I don't mind at all that you added me to your buddy list.

Have a great evening!

[Teriliel]

Meal 1 - 3/4 c. Egg Beaters
2 strips Smart Bacon
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/4 tsp. vanilla, & 35 grams blueberries
1 tsp. natty peanut butter

Meal 2 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 g. glutamine, & water
1/2 medium apple

Meal 3 - 4 oz. chicken breast
1/4 c. (dry) small red beans
2 c. mixed lettuce w/ 1 tbsp. raspberry vinaigrette
1/2 medium apple w/ 1 tsp. natty peanut butter

Meal 4 - 4 oz. ground turkey breast
3.5 oz. baked sweet potato
1 c. broccoli (steamed)
1/2 c. navel orange sections
10 grams almonds

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1700.5
Fat: 36.5 g. (19.32%)
Carbs: 182.5 g. (42.93%)
Protein: 182.5g (42.93%)

[Teriliel]

I am VERY proud of myself today! I got on my treadmill and tried to get it going and it just wouldn't start. My hubby took a look at it and he couldn't get it started. I called my gym to see what hours they were open on Sunday and got voicemail. So I decided to bundle up and head out into the great outdoors! I told my hubby I was NOT going to miss my workout because of my stupid treadmill!

It was cold this morning. 36 degrees farenheit. But I did it! I kind of dreaded it. But once I got out there, I felt really good about it. We live pretty far out in the country, so I don't have sidewalks to walk on, but being Sunday morning, the roads weren't very busy anyway.

When my husband was leaving to pick his daughter up, I was nearly back to the house. He stopped and told me he had gotten the treadmill running. He unplugged it for about 10 seconds and plugged it back in and it runs now. Yay!


Well, here's what I did on my jog/walk today:

10 minutes warmup walking

1 minute light jogging followed by 4 minutes fast walking - repeated 9 times

5 minute cool down

10 minutes stretching

[Pirotess]

Wow, you were really determined to get your exercise in. I'm glad I don't live where I'd have to bundle up to go outside. Glad you made it out and also glad you got your treadmill working again. Looking great!

[Teriliel]

Meal 1 - Home Style Pancakes (picked up recipe from the website Emma Leigh posted in General Discussions) w/ 1/4 c. sugar free low calorie syrup
10 grams walnuts

Meal 2 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 grams glutamine, & water
1/2 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) black beans
2 c. mixed lettuce w/ low fat raspberry vinaigrette
1/2 c. navel orange sections

Meal 4 - 5 oz. chunk light tuna w/ 1 1/2 Smart Balance mayo, & 1 whole wheat tortilla
100 grams carrot

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams almonds

Total Calories: 1701.5
Fat: 39 g. (20.63%)
Carbs: 172 g. (40.43%)
Protein: 178 g. (41.96%)

[Teriliel]

Great workout today! Today is the first day of my new routine. I learned a very valuable lesson too.... do NOT do tricep exercises before Military Press. My triceps were trying to give out on me on the last set of military presses because they were already fatigued. I did them ahead of military presses because someone was using the squat rack and I didn't want to wait around. That'll teach me to be more patient! Lesson well learned!!!

5 minute warmup on rowing machine

Bench Press - 2 sets @ 55 x 6 & 1 set @ 60 x 6
DB Incline Press - 3 sets @25 x 6
DB Fly - 2 sets @ 12 x 6
Lying Triceps Extension - 3 sets @ 35 x 6
Close Grip Bench Press - 3 sets @ 45 x 8
Military Press - 3 sets @ 45 x 6
Seated Lateral Raise - 2 sets @ 8 x 6
Seated Rear Lateral Raise - 2 sets @ 8 x 6

[Melnbaby23]

I am so proud of you for braving the weather to get your work out in!! Isnt it crazy the weather lately??
What determines your weight and reps? Is this a routine you found specificly or just the way you go about it? Since I did bfl I am only familiar with the descending pyramid of 12,10,8,6,12 though I have done 3 sets of 20 before.. Just wonedered what your thoughts were. Where is the recipe for the mango salsa on your salmon. If its in Emma's website I can hunt it down, I dont mean to ask so much!!
But,.. one more thing. For your nutrition info do you use fitday.com or go by the labels?
Okay thats my twenty questions for ya!! I hope you dont mind.
Mel
=)

[getfit]

Great Job!!!


It truly shows your dedication getting out there in the cold to get your workout again. Being from Ohio myself, I know how cold it has been the last few days. Keep up the hard work.....

And about your pics.....looks great. Unbelievable the progress you have made in 10 weeks. Keep up the good work. And I agree with the person that said that taking pics is great for motivation.....

[Teriliel]

What determines your weight and reps? Is this a routine you found specificly or just the way you go about it?
I am using a routine posted on the forums here. There is a huge thread on doing split routines HERE (http://forum.bodybuilding.com/showthread.php?s=&threadid=143006).
I am using the number of repetitions recommended for the intermediate 3-day split routine posted in that thread. The weight is determined by how much I can lift for the recommended number of reps.

As for which method I like, I really don't know yet. I'm very new to this. As you have only used BFL workouts, I have only used the split workouts on here. I plan to swtich things up every 8-12 weeks to keep from plateauing, so I will probably be experimenting with pyramids and other types of workouts in the near future. Everything I've read says it's good to vary things, so that is what I plan to do.

Where is the recipe for the mango salsa on your salmon.
The peach mango salsa I use on my salmon is actually store bought. It is made by Desert Pepper Trading Company. I found a URL on the bottle. I was able to find it at my regular grocery store. I'm not sure if it is available in your area, so just in case, their website is www.desertpepper.com

For your nutrition info do you use fitday.com or go by the labels?
I go by the labels as much as possible. For the values of items that do not have labels, I often use THIS (http://www.nal.usda.gov/fnic/foodcomp/search/) website.

Okay thats my twenty questions for ya!! I hope you dont mind.
I don't mind at all! I'm just glad I was able to answer all of them!

[Teriliel]

Thank you for your encouragement, ladies! I AM dedicated! I feel like I am finally in a place in my life where I am ready to take control of my health. It took me several tries, but this time I am totally in the driver's seat and I'm not going to let stupid things like my treadmill being flakey keep me from my goals.

Now, if I could just get my parents on board here... I talked to my Mom on the phone this weekend and we are getting together for Easter next Saturday. Well, she and Dad are still doing Easter baskets for us kids. And by Easter baskets, I mean tons of candy... The youngest one of us is 20, so it's really rather silly. I made a comment about it being okay, that I would just have my cheat meal on Saturday and she said something about it being too much to eat all at one sitting. Which I expected.....so, I am either going to have to pitch what I don't eat as part of my cheat meal or give it to my hubby and step-daughter. They do the same thing at Christmas... stockings full of candy.

One of these days, I may get the courage to break my Mother's heart by asking her to stop the candy stuff, but not just yet. I can deal with it on my own without having to hurt her. You know how emotional they can be about breaking tradition!

[Teriliel]

Meals

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 1/4 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams walnuts

Meal 2 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, & water (forgot glutamine this morning. Doh!)
1/2 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 2 slices Ezekial bread
2 c. mixed lettuce w/ 1 tbsp. lowfat raspberry vinaigrette

Meal 4 - 4 oz. ground turkey breast
1/4 c. (dry) red beans
1 c. cauliflower (steamed)

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1699
Fat: 39.5 g. (20.92%)
Carbs: 162 g. (38.14%)
Protein: 190 g. (44.73%)

Workout

Treadmill

10 minutes warmup
1 minute @ 5.0 followed by 4 minutes @ 3.6 - repeated 9 times
5 minutes cool down
10 minutes stretching


My routine was thrown off a bit this morning. I had to take our dog to the vet. so she can be spayed. She's a 2 year old black lab. The house is so empty without her. It's weird. Can't wait until I can pick her up this afternoon.

My workout was a little tough to get through mentally. I think it is partly because I didn't get to start until about 2.5 hours after my breakfast. It also may partly be that I didn't sleep well last night. Still getting used to the spring forward, I think. I may try to get a nap in this afternoon. We'll see.

Hope everyone has a great day today!

[Emma-Leigh]

Teriliel -

Just wanted to pop in again and give you a thumbs up!! Keep up the good work :D

I can't wait until your next photo update - You are going to look AMAZING when you reach your goals!


ps: Hope your puppy recovers well --> Be sure to give her lots of love and cuddles for me when she gets back! :)

[Teriliel]

Meal 1 - Home Style Pancakes w/ 1/4 c. sugar free low calorie syrup
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 g. glutamine, & water
3 Vegetable Quiche Cups
1/2 medium apple

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) garbanzo beans
2 c. mixed lettuce w/ 1 tbsp. lowfat raspberry vinaigrette
1/2 c. navel orange sections

Meal 4 - 4 oz. ground turkey breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1715.5
Fat: 38.5 g. (20.20%)
Carbs: 170.5 g. (39.76%)
Protein: 179 g. (41.74%)


Suzy (our black lab) is doing pretty good. They put one of those cone collars on her and she was so disoriented last night. I couldn't help myself when I first walked out of the vet's office and she was running into my legs with that thing. I was helplessly brought to giggles. I felt terrible for laughing, but I couldn't help it. My hubby made me feel better about it when I got her home and his first reaction was to giggle at her too. Once we got it out of our systems, we were good to go. She got lots of pets and loving from us last night. Now if we can just get her to eat today...

Hope everyone has a great day!

[Tash]

Wow your progress pictures really do show quite an improvement!!!!

You look great!

Your meal plan looks really good as well.

Natasha

[Teriliel]

Back/Biceps/Abs

Deadlift - 3 sets @ 65 x 8

Lateral Pulldown - 3 sets @ 75 x 8

BB Bent-Over Row - 1 set @ 45 x 8, 1 set @ 50 x 8, & 1 set at 55 x 8 (had some trouble finding the magic weight for that one. LOL)

Hyperextension - 1 set @ 25 x 6, 2 sets @ 35 x 6 (bruised my forearms and one upper arm trying to hold onto that stupid 35 lb. plate! Think I'll lower the weight and do more reps next time.)

DB Shrugs - 1 set @ 35 x 8, 2 sets @ 40 x 6

BB Curl - 3 sets @ 35 x 6

DB Incline Curl - 1 set @ 10 x 8, 1 set @ 12 x 7, 1 set @ 10 x 8 (my left side is a wee bit weaker than my right. My left arm failed early. I think I may have the count wrong on the reps for the 12 lbs.)

Hammer Curl - 2 sets @ 12 x 6

Decline Crunch - 3 sets of 30

Reverse Crunch - 3 sets of 30

45 degree side bend - 2 sets of 20 an 1 set of 16 (those kicked my butt!)


I had a great workout this morning. I'm getting familiar with some new exercises and it's an enjoyable time. I think I can definitely go higher on my deadlift, but I want to be absolutely sure I'm comfortable with the form on it before I do.

[Teriliel]

Emma Leigh, thanks for your encouragement! Suzy got some extra love from you when we got her home!

Tash, thank you! I'm very proud of what I've done so far and can't wait to see how things continue to change!

[jacqui583]

Originally posted by Teriliel
Tash, thank you! I'm very proud of what I've done so far and can't wait to see how things continue to change!
You should be very proud, Teriliel, you've done some great work!:)

[Pirotess]

I just found some time to actually browse through your journal and I must say... I think you are my heroine!

First, your meal plans are simply amazing. Everything planned out and measured with calories... it's awesome. Second, your dedication to your meals and your workout is incredible. Lastly, you look so beautiful in your progress pictures. It truly shows that you have pledged yourself to this lifestyle. You should be so proud of yourself.

My body shape is a bit like yours, although I'm a bit taller (5'11"), and you're my new inspiration.

Keep up the awesome work!!

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/4 tsp. vanilla, & 35 grams blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 1/2 c. (dry) ground oatmeal, 5 g. glutamine, & water
1/2 medium apple
1/2 c. navel orange sections

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 1 whole wheat tortilla
2 c. mixed lettuce w/ 1 tbsp. raspberry vinaigrette

Meal 4 - 4 oz. ground turkey breast
1/4 c. (dry) small red beans
1 c. broccoli (steamed)

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1702.5
Fat: 38 g. (20.09%)
Carbs: 167.5 g. (39.35%)
Protein: 188.5 g. (44.29%)


Jacqui and Pirotess, thank you!

[Tash]

I hope you had a good night last night. IF by some chance you didn't go and work out... do you cut back your calories for the day? I was just thinking about that....

NE thoughts?

Tasha

[Teriliel]

IF by some chance you didn't go and work out... do you cut back your calories for the day?
I usually keep my calories the same regardless of whether I have a workout that day or not.

That being said, I am currently experiementing with calorie rotation. For 2 weeks, I eat at 1700 calories a day. Then for the next 2 weeks, I eat at 2000 calories a day. I've been repeating this rotation for a little while now. My main reason for doing this is to prevent the dreaded plateau. It does seem to be working.

I had one weird week where everything was off though. I weighed in 3.5 lbs. heavier, my tape measurements came in .75 inches higher than the last time, but my bf% had gone down. When I weighed myself the following week, I lost 4 lbs. So something was just strange the week before.

I weigh myself once a week. I check my measurements and bf% every 4 weeks. Many people here don't like the scale. Personally, I'm just using it to make sure things are moving in the right direction. I don't let it hold any power over me.

[Teriliel]

Legs

10 minute warmup on treadmill

Squat - 1 set @ 85 x 8 and 2 sets @ 95 x 6
SLDL - 1 set @ 55 x 8, 1 set @ 60 x 8, and 1 set @ 65 x 8
DB Walking Lunge - 1 set @ 20 x 6 and 2 sets @ 25 x 8
Seated Leg Curl - 2 sets @ 75 x 6
Leg Extension - 1 set @ 62.5 x 8 and 1 set @ 75 x 8
Standing Calf Raise - 3 sets of 8
Seated Calf Raise - 1 set @ 20 x 8 and 1 set @ 30 x 8

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/4 tsp. vanilla, & 35 grams blueberries
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 1/2 c. (dry) ground oatmeal, 5 grams glutamine, & water
3 vegetable quiche cups
1 c. navel orange sections

Meal 3 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) black beans
2 c. mixed lettuce w/ 1 tbsp. lowfat raspberry vinaigrette

Meal 4 - 3 oz. ground turkey breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)
1 tsp. natty peanut butter

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1698.5
Fat: 40 g. (21.20%)
Carbs: 170 g. (40.04%)
Protein: 179.25 g. (42.21%)


My gym is closed today due to it being Good Friday. That is why I did my leg workout yesterday. I was planning to do cardio today, but my lower back muscles, glutes, & hams are very sore so I'm going to take my usual day off after leg day. I've become accustomed to that. I will do cardio both Saturday and Sunday to make sure I get all 3 sessions in for this week.

I have PMS something fierce. It seems like my mood swings are worse than normal. I'm really tired.

The steroid they gave our dog during her stay at the vet's office for spaying, has her peeing all over the stinking floor. I finally had to call them to find out what was going on. They could have at least warned us about this ahead of time. I really can't believe they didn't.

Tomorrow we are having lunch at my parent's house for Easter. At least I can have my cheat meal and finally satisfy this sweet tooth!

[Tash]

I can't believe they didn't warn you about the peeing!!! That's crazy! I mean if you had known you could've kept her in one spot.

My gym is open today so I'm going to go in a bit. Do you have any cardio tapes or anything? I have a cardio Salsa tape I like that I could do if I couldn't get to the gym, but I don't often do it :)

I hope you are having a great weekend! Good job on the leg workout!!! Sounds killer!

Tash

[Teriliel]

The only cardio I do at the gym is just a short warmup before my weight training. I do my cardio sessions at home on my treadmill or outdoors.

[Emma-Leigh]

Originally posted by Teriliel
The steroid they gave our dog during her stay at the vet's office for spaying, has her peeing all over the stinking floor. I finally had to call them to find out what was going on. They could have at least warned us about this ahead of time. I really can't believe they didn't.

They gave her steroids for a spay!! Argg? Is it just prednisolone or is it something stronger? What dose is she on?

Some people have no idea! They should have just given you some rimadyl or metacam (things called 'non-steriodal anti-inflammatories) - NOT steriods! All steriods will do is interfere with her wound healing and stop her body from fighting infections effectively... **shakes head**...

Anyway - She also shouldn't be peeing that much on steriods - not unless the dose they have her on is WAAAYYY too high.... And they DEFINATELY should have warned you about the fact that she may pee...

(another reason she may be peeing is that during a spay you can also irritate the bladder and the nerves that supply it - so she could just have some of this as well).

Poor puppy! I hope she is ok.


Anyway - I hope you enjoy your cheat meal tomorrow!

[Pirotess]

Eeeep! I hope your puppy gets better soon from being spayed... and I hope she stops peeing everywhere! I really can't believe that the vet made no mention that that could be a side effect of the steroid or the spaying.

Have a great weekend and a wonderful Easter dinner!

[imperfectly_lou]

My dog was spayed about 18 months ago and she also lost bladder control for a few days. She was standing on her hind legs resting against my parents bed when all of a sudden, woosh! She didn't even squat, it just happened! I think it is fairly normal but if it keeps happening after a few days, you may want to take the puppy back for a checkup

[Teriliel]

They told me the name of the steroid, but I'm terrible with drug names... They said it is what is causing her to drink so much water and to urinate so often. She peed on the floor twice while we were sleeping last night. The problem is that she isn't vocal at all about having to go outside. So, if you miss her subtle hints, you're in trouble. It's not an issue normally because when she has to go it isn't so urgent. Whatever is making her go so often is also making her have to go rather suddenly.

When we first brought her home as a puppy, we didn't have any trouble house breaking her. I could count on one hand the number of accidents she had. But since this past Tuesday, the total of accidents is already working on the second hand.

When I called the vet's office about it, they said it was the steroid and if it wasn't cleared up by Monday to call to get her in there. Hopefully it will be all cleared up by then.

Thanks for all of your good wishes for our puppy!

[Emma-Leigh]

Originally posted by Teriliel
They told me the name of the steroid, but I'm terrible with drug names... They said it is what is causing her to drink so much water and to urinate so often. She peed on the floor twice while we were sleeping last night. The problem is that she isn't vocal at all about having to go outside. So, if you miss her subtle hints, you're in trouble. It's not an issue normally because when she has to go it isn't so urgent. Whatever is making her go so often is also making her have to go rather suddenly.
I don't mean to panic you but I feel you should stop the steriods now. I would not risk it - If she is urinating frequently and drinking lots more water (called polydypsia and polyuria) it could be a sign that the steriods she is on is effecting her in a VERY negative way - and this could lead to much more serious complications.

See - It can cause what is known as 'iatrogenic hyperadrenocortisism' or HyperA for short - This is just like having an excess of cortisol! This abnormality causes all sorts of things like skin problems, liver problems, diabetes and lung problems.

High doses of steriods can also cause electrolyte abnormalities, gastric ulcers, impaired healing and will increase infection risk...

That is, if it is not the bladder irritation that is causing her to need to go...

[Teriliel]

Originally posted by Emma Leigh
I don't mean to panic you but I feel you should stop the steriods now.
We were not given any to give to her. They must have shot her up with a high dosage while she was in the vet's office. This is something we just have to wait out at this point.

[Emma-Leigh]

Originally posted by Teriliel
We were not given any to give to her. They must have shot her up with a high dosage while she was in the vet's office. This is something we just have to wait out at this point.

Ahhh... That is even WORSE!! (**shakes head**)...

Oh well - just cross your fingers and hope that it all turns out ok......

[Teriliel]

This is a write-off on food. I did not eat well at all. I'm not really feeling guilty though. I work very hard during the rest of the week and I'm on my period. Maybe I'm making excuses, but I'm still moving forward.

I did do cardio on my treadmill.

10 minutes warmup

1 min. @ 5.0 speed followed by 4 mins. @ 3.6 speed - repeated 9 times

5 minutes cool down

some stretching afterward

[Teriliel]

Meal 1 - Home Style Pancakes
35 grams wild blueberries
10 grams walnuts
1/4 c. sugar free low calories syrup

Meal 2 - 1 scoop whey w/ 1/2 c. (dry) ground oatmeal, 5 grams glutamine, & water
1/2 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 2 slices Ezekial bread
2 c. mixed lettuce w/ low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) black beans
1 c. broccoli (steamed)

Meal 5 - 4 oz. chicken breast
1 c. cauliflower
2 c. mixed lettuce w/ homemade vinaigrette
35 grams raspberries

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1703
Fat: 38.5 g. (20.35%)
Carbs: 166 g. (38.99%)
Protein: 183 g. (42.98%)

[Teriliel]

Well, my workout got cut short because I've put some strain on a tendon in my right knee. I tried to move up to 2 minute intervals of jogging and my knee just isn't having it. I got one minute into my sixth jog interval and had to slow it down. My right knee is very sore. My hubby is pretty sure it's just a tendon issue and I trust his knowledge on knee injuries because of his past with a really awful one. He's lucky to be walking.

So, here's what I did get done:

10 minute warmup

2 mins. @ 5.0 speed followed by 3 minutes @ 3.6 speed repeated 6 times

Small amount of stretching.


I'm going to ice my knee down here in a few minutes.

I think I may take this week as my rest week to allow things to heal up well. I know it's recommended that we take 1 week off every 8-12 weeks and I haven't taken any time off so far. And it just so happens that I have just officially finished 12 weeks of my fat loss program. Wow!

Unless anyone has any reason as to why I shouldn't do this, I'm going to keep my calories where they are scheduled to be this week; 1700 a day. I don't really see a reason to change that part. I will just take it easy on the exercise front during this week.

Happy Easter everyone!

[Emma-Leigh]

Originally posted by Teriliel
I think I may take this week as my rest week to allow things to heal up well. I know it's recommended that we take 1 week off every 8-12 weeks and I haven't taken any time off so far. And it just so happens that I have just officially finished 12 weeks of my fat loss program. Wow!

Unless anyone has any reason as to why I shouldn't do this, I'm going to keep my calories where they are scheduled to be this week; 1700 a day. I don't really see a reason to change that part. I will just take it easy on the exercise front during this week.

Happy Easter everyone!

Arggg :( I hope your knee heals up ok - but it sounds like it was good timing for a schedules rest period anyway! :)

I can't see why you would need to drop your cals either - it is one week and 1700 cals is nowhere near excessive.

Good luck and keep up the great work.

[Teriliel]

Well, I've had a bad couple of days with food. I think I just needed to not have to think about it for a short time. I really am not sure where it came from. I've been trying to figure that out and I'm not coming up with anything. I'm sure my period is a contributing factor. I am also feeling a bit depressed. I really let myself sink into that feeling yesterday. Today I'm working on keeping my head above water.

I'll post today's meals a bit later. Hope everyone has a great day!

[Tash]

Yeah this past weekend was difficult for me too... with Easter I had a big dinner almost every night.

The good news is that you had some great habits so it's not going to take much to get back to it.

Natasha

[Teriliel]

Okay. All of the foods that I have been sabotaging my efforts with are gone. I had bags of chocolate chips, peanut butter chips, and holiday M&M's left from my Christmas baking. I poured the contents of each bag into the garbage and tossed the bags in on top.

I am still not sure where these awful cravings for things came from. My period is out of whack again this month. I'm in contact with my ob/gyn to see about switching my birth control. Ultimately, I think we're going to look into a vasectomy for my hubby so I can get off of the hormones altogether. He has a child from his previous marriage. I don't really want to have any and he doesn't want any more, so there's no need to be able to have them. The next step is to see if a doctor will have a problem doing the procedure since we're relatively young (he's 33 and I'm going to turn 29 next week).

I feel great about being back on track today. My mood is better. I think part of the problem has been that I know I'm not working out this week. So, I'm not thinking of fueling my body for working out. It makes it easier for me to just have whatever it is that I'm craving. My knee is feeling better. It's not 100% pain free yet, but it's getting there. I'm really hoping it will be ready so I can get back into the groove. Saturday is the MS Walk. There is a 5k route and a 10k route. I'm not sure yet which I'll be doing. I think it will depend on my knee. My dad didn't get registered for it, but he's still coming to walk with me. That's sweet of him!

Hope everyone has a great day!

[Tash]

Good job getting rid of the tempting foods... that's a very hard thing to do. My trainer said though, if you can resist it for 5 minutes in the grocery store or to put it in the garbage then it frees you from resisting it 24/7 at home.

You'll have a good walk with your Dad... it'll be fun too!

I wouldn't push it with your knee though. I'd try to stick to the 5K walk.... that's a pretty good jaunt anyway :)

Tash

[Teriliel]

Meal 1 - Home Style Pancakes w/ 1/4 c. sugar free low calorie syrup
10 grams almonds
6 Metamucil capsules

Meal 2 - 3 egg whites
1/2 c. (dry) oatmeal w/ 1/4 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
1/2 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Smart Balance mayo, & 1 whole wheat tortilla
2 c. mixed lettuce w/ low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1703.5
Fat: 38 g. (20.08%)
Carbs: 170.5 g. (40.04%)
Protein: 163 g. (38.27%)


Tash - Thanks for your support. I'm doing much, much better today. I've stuck to my meal plan and plan to continue to do so for the rest of the day. My body likes the good food plan better anyway!

Well, hopefully my birth control pill issue is solved. My doctor is switching me to another type. I guess I'll see how it goes over the next couple of months.

[Ms. Lucy]

Best of luck on your walk!!!You've done a fantastic job and should be very proud of yourself!!!!

[Teriliel]

Meal 1 - 5 egg whites
1/2 c. (dry) oatmeal w/ 2 tsp. Splenda, 1/4 tsp. vanilla, & 35 grams blueberries
1 c. navel orange sections

Meal 2 - 5 egg whites
1/2 c. (dry) oatmeal w/ diced apple, 1 tsp. cinnamon, 10 grams chopped walnuts, & 2 tsp. Splenda

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tsp. fat free Nayonaise, & 1 whole wheat tortilla
2 c. mixed lettuce w/ 1 tbsp. low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) garbanzo beans
1 c. broccoli (steamed)
1 tsp. natty peanut butter

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette
1/2 c. sugar free jello

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1703
Fat: 37 g. (19.55%)
Carbs: 177 g. (41.57%)
Protein: 176 g. (41.34%)

[Sweaty1]

Sounds like you're doing great, Teriliel!! Can't wait for the photos.
Good luck on the walk!

We're considering a vasectomy as well - I can't switch pills (I'm on mini-pill), and I think they screw up my metabolism big time.

Hey, Teriliel, what's your Excel worksheet like? I've been using it for about a year and a half to track my workouts & diet, but I think my charts need tweaking, just not sure how yet. It's adapted from a chart for runners, so I'm not tracking my exact weightlifting routines. Thinking I should, but that's a lot of discipline! :) Hard enough to track my diet exactly. I write down what I've eaten, rather than planning day before.

[Teriliel]

I really expected the pain to be all gone by this point. Especially if it was just a strain to a tendon. I made an appointment to see my doctor tomorrow. Even if he can't tell me what's going on, perhaps he can refer me to someone who can. I just don't want to be messing around with a knee injury. I want to be able to continue on this path to fitness!


Sweaty1 - the spreadsheet I use is based on the one John Stone used on his website. I just made it prettier and added a sheet that I call "pantry" where I keep all of the possible foods so that I just copy and paste the foods from my pantry sheet to the sheet for the day's foods. If you haven't been to John Stone's website before, it's at www.johnstonefitness.com

As for tracking my weight lifting routine, I do that with a worksheet I created in Word. I adapted the worksheet you can print on the main bodybuilding.com website for my own use. I just keep the sheets in a 3 ring binder after I have filled them in.

[Tash]

Take your time with the knee, give it time to heal nicely and you won't have to stress about it later.

Tasha

[Teriliel]

Meal 1 - Home Style Pancakes w/ 1/4 c. sugar free low calorie syrup
10 grams walnuts
1/2 c. navel orange sections

Meal 2 - 6 egg whites
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds
1/2 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. Nayonaise, & 1 whole wheat tortilla
2 c. mixed lettuce w/ 1 tbsp. low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast w/ 1/4 c. (dry) black beans
1 c. cauliflower (steamed)
1/2 c. sugar free Jello

Meal 5 - 4 oz. chicken breast
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1700.5
Fat: 36 g. (19.05%)
Carbs: 167 g. (39.28%)
Protein: 180 g. (42.34%)


Things are finally back to normal mentally. My hormones must have been really out of whack!

My hubby is kind of making me feel silly for wanting to go to the doctor about my knee. I realize there probably isn't anything seriously wrong with it. I guess I just want to make sure I'm taking care of it properly. I also would have thought it would be all better by now. I'm really bummed that I will have to be walking the 5k route tomorrow. The MS Walk was one of my fitness goals. I guess I can be proud of the fact that I know I could do more if I weren't injured.

Hope everyone has a great day!

[Tash]

Definitely take pride in that.

Also when you are fully healed you could do another walk and it might not be for MS but at least it would be for you!

Tash

[Teriliel]

The doctor says it's most likely tendonitis. He gave me samples of Vioxx to take to deal with the inflamation. He thinks I should be able to start trying to jog again in a week or so... I should have gift cards from my family for my running shoes by then. My birthday is next week and that's what I requested. I'm sure it didn't help that I was trying to jog in walking shoes....

Lessons learned though!!
1. do not continue to run through pain
2. do not try to run without the proper shoes

[Teriliel]

The MS Walk went well. We couldn't have asked for better weather! Dad and I enjoyed ourselves and it feels good to do something for someone else. Both knees are a bit tender, but I'll be resting them the rest of this week. I'm going to go back to weight training this week. I'll just do my warmups on a bike so it's non impact. I may try to do some cardio on a bike as well. We'll see. I don't want to push it too much. Hope everyone has a great day!

[Teriliel]

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
1 c. navel orange sections

Meal 2 - 1 scoop whey protein w/ 1/2 c. (dry) ground oatmeal, & water
3 veggie quiche cups
1/2 medium apple
10 grams almonds

Meal 3 - 5 oz. chunk light tuna w/ 1 1/2 tbsp. ligh mayo, & 1 whole wheat tortilla
2 c. mixed lettuc e w/ 1 tbsp. low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)

Meal 5 - 2 Morningstar Farms Better'N Burgers
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette
2 medium branches celery
1/2 c. sugar free Jello

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2001
Fat: 43 g. (19.34%)
Carbs: 206.5 g. (41.28%)
Protein: 194 g (38.78%)


I changed my mayo again. That Nayonaise stuff was kinda nasty. I tried to give it a go, but no can do. Then I went in to buy the Smart Balance mayo and my grocery store isn't carrying it anymore :( So, I had to go with Hellman's Light because I can't stand Miracle Whip and they were the only ones I saw that actually had a fat free version.

[Teriliel]

Meal 1 - 8 egg whites
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
1 slice Ezekial bread toasted w/ 1 tbsp. sugar free strawberry preserves
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 1/2 c. (dry) ground oatmeal, 5 grams glutamine, & water
3 veggie quiche cups
1/2 c. navel orange sections
1/2 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 2 slices Ezekial bread
2 c. mixed lettuce w/ 1 tbsp. low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)
1/2 c. sugar free Jello
10 grams almonds

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1996.5
Fat: 43.5 g. (19.61%)
Carbs: 196 g. (39.27%)
Protein: 202 g. (40.47%)


I'm getting ready to head out to the gym now. I'm looking forward to this! It's my first day back!

Hope everyone has a great day! :)

[Teriliel]

Chest/Shoulders/Triceps

10 minute warmup on treadmill

Bench Press - 3 sets @ 60 x 8
DB Incline Press - 3 sets @ 25 x 8
DB Fly - 2 sets @ 12 x 8
Military Press - 3 sets @ 45 x 6
Seated Lateral Raise - 2 sets @ 8 x 8
Seated Rear Lateral Raise - 2 sets @ 8 x 8
Close Grip Bench Press - 3 sets @ 45 x 8
Lying Triceps Extension - 1 set @ 35 x 6, 1 set @ 35 x 4, & 1 set @ 35 x 3

My workout was great! The last 2 sets of the Lying Triceps Extension were to failure. I just could not raise the barbell again.

[Tash]

Good job!

Feels really good, doesn't it? :D

Just be careful of those knees still.

When is your next leg routine?

Tash

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds
6 Metamucil capsules

Meal 2 - 1 scoop whey protein w/ 1/2 c. (dry) ground oatmeal, 5 grams glutamine, & water
3 veggie quiche cups
1 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 2 slices Ezekial bread
2 c. mixed lettuce w/ 1 tbsp. low fat raspberry vinaigrette
1 medium apple

Meal 4 - 4 oz. chicken breast
3.5 oz. baked sweet potato
1/2 c. broccoli & 1/2 c. cauliflower (steamed)
10 grams almonds

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2002.5
Fat: 43 g. (19.33%)
Carbs: 201.5 g. (40.25%)
Protein: 200.25 g. (40.00%)


Heading into the great outdoors to ride my bicycle this morning! Hope everyone has a great day!

[Teriliel]

Originally posted by Tash
Good job!

Feels really good, doesn't it? :D

Just be careful of those knees still.

When is your next leg routine?

Tash
Yes, it does feel really good! I am being very careful of my knees. I don't want to be more seriously laid up because of them!

My next leg routine isn't until Friday.

[Tash]

Originally posted by Teriliel
Yes, it does feel really good! I am being very careful of my knees. I don't want to be more seriously laid up because of them!

My next leg routine isn't until Friday.

Good then that should give you a bit more time.

Have fun on the bikeride!

Natasha

[Teriliel]

50 minutes of bicycle riding

It was very pleasant. It was about 50 degrees F, but once I got started, I was definitely sweating!


I got some good news this morning! I start training for my job at my gym Monday morning! It's basically just a part time position right now, but it has the potential to go full time. There is also the possibility that I can become a CPT while working there if I so choose. I'm looking forward to trying this opportunity out for size!

[Teriliel]

Meal 1 - 9 egg whites
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds
6 Metamucil capsules

Meal 2 - 1 scoop whey protein w/ 1/2 c. (dry) ground oatmeal, 5 grams glutamine & water
3 veggie quiches
1 medium apple

Meal 3 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 1 whole wheat tortilla
2 c. mixed lettuce w/ 1 tbsp. low fat raspberry vinaigrette

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) brown rice
1 c. cauliflower (steamed)
10 grams almonds

Meal 5 - 4 oz. chicken breast
3 oz. baby carrots
1 c. broccoli (steamed)
2 c. mixed lettuce w/ 1 tbsp. homemade vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1997.5
Fat: 45 g. (20.28%)
Carbs: 193.5 g. (38.75%)
Protein: 201.5 g. (40.35%)

My day is going well so far. I had a great workout this morning! I'll post the details on it a bit later.

[Tash]

I'm glad the bikeride was fun. Good job getting to a sweating point.

I'm glad you are having a good day. :D

Tash

[Teriliel]

I just wanted to pop in and let you know that I'm still around. I just haven't had a chance to post as often. I celebrated my 29th birthday on the 22nd which threw my diet off for a few days, but I'm back on track there.

My knees are feeling 100% better. I got gift cards for my birthday, so I bought some running shoes. I went out in them on Sunday and had a great cardio workout. I did my 2 minute jog intervals followed by 3 minutes of walking and it felt great! I'll be jogging all the way through my workout in no time!

I have started training at my new job. It has thrown off my entire schedule. As soon as I can get back to some routine again, I'll post more regularly.

[Ms. Lucy]

Good to hear you're still doing well!

AND HAPPY BELATED BIRTHDAY!!! Oh and congrats on the new job--I hope you can take full advantage of it!

Also, if you get a second, would you mind explaininig your walk/jog intervals, I was thinking about starting as well, but I get pooped pretty quick! Thanks

See ya!

Lucy

[Emma-Leigh]

I was wondering where you got too!! :)

HAPPY BIRTHDAY!! I hope you had a GREAT day - You deserve it after all your hard work and determination. Don't worry about your 'diet' over those few days - birthdays don't count (calories 'disappear' at this time and food becomes a wonderful substance that brings joy and happiness with no associated guilt... Especially cookies and chocolate... Ohhh... And cheesecake - no calories there... Mmmmm... And muffins... Muffins become ANTI-CALORIFIC - yes, they actually SUCK calories from your body! :D).

I am glad your knee feels better too - and congratulations on your constant improvement with your cardio!! woo hoo!!

Good luck with the new job :)... You are a huge inspiration to many on the board here - keep up the great work and I hope it doesn't keep you away from the boards for too long!

[Teriliel]

I'm starting to get into my routine now. Things are going well with the job. I'm really tired right now, but I wanted to make sure I got my meals posted today....

Meal 1 - 6 egg whites
1 c. Kashi Go Lean w/ 4 oz. skim milk
10 grams almonds

Meal 2 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 1 whole wheat tortilla
3 oz. fresh baby spinach w/ 2 tbsp. lowfat raspberry vinaigrette

Meal 3 - 1 serving chicken and bean salad
3 oz. baby carrots
1 c. cubed cantaloupe

Meal 4 (PWO) - 1 scoop whey protein w/ 1/2 c. ground oatmeal and 5 g. glutamine

Meal 5 - 4 oz. chicken breast
1 c. broccoli & 1 c. cauliflower (steamed)

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1715.5
Fat: 36 g. (18.89%)
Carbs: 168 g. (39.17%)
Protein: 192 g. (44.77%)

I worked legs today. It was a very good workout!

[Emma-Leigh]

Good to see you back girl! :)

[Teriliel]

Thanks Emma!

My meals were a bit too far apart today. I'm still trying to figure this stuff out. My work day starts at 5:30 AM, so my workouts are taking place in the afternoon and I'm having trouble adjusting meal times. I'll get it though!

Here's what I had:

Meal 1 - 1/2 c. (dry) oatmeal w/ 35 grams blueberries, 1/2 tsp. vanilla, & 2 tsp. Splenda
10 grams almonds
6 egg whites

Meal 2 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 1 whole wheat tortilla
3 oz. raw baby spinach w/ 2 tbsp. lowfat raspberry vinaigrette

Meal 3 - 4 oz. chicken breast
1/4 c. (dry) black beans
3 oz. baby carrots
10 grams almonds

Meal 4 - 1 scoop whey protein w/ 1/2 cup ground oatmeal, 5 grams glutamine, & water
1 medium apple

Meal 5 - 4 oz. chicken breast
1 c. cauliflower (steamed)
1 c. broccoli (steamed)
1 flax, fish, & borage oil softgel

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1706.5
Fat: 37g (19.51%)
Carbs: 171 g. (40.08%)
Protein: 185.5 g. (43.48%)

Today was cardio. I am still working on my jog intervals. I am doing 2 minutes of jogging followed by 3 minutes of walking repeated for the duration. It went well. Especially since I almost convinced myself not to do it....

[Teriliel]

Better timing on my meals today! Seems to work better on my weight training days than on my cardio days for some reason.... Here is how they looked:

Meal 1 - 1 c. Kashi Go Lean w/ 4 oz. skim milk
6 egg whites
10 grams almonds

Meal 2 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 2 slices Ezekial bread
3 oz. raw baby spinach w/ 2 tbsp. lowfat raspberry vinaigrette

Meal 3 - chicken and black bean salad
1 c. cubed cantaloupe

Meal 4 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 grams glutamine, & water

Meal 5 - 4 oz. chicken breast
1 c. broccoli and 1 c. cauliflower (steamed)

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1707.5
Fat: 35.5 g. (18.71%)
Carbs: 165 g. (38.65%)
Protein: 194 g. (45.45%)


I worked chest, shoulders, and triceps today. It went fairly well, but I find I'm fatiguing quickly for some reason. I think it may be due to the heat and/or humidity. My gym doesn't have air conditioning in the weight lifting area and it's been pretty darn hot and humid lately!

[Teriliel]

Today has been a good day. Food is going well and I got my cardio in as planned! Here is how the food looks:

Meal 1 - 1/2 c. (dry) oatmeal w/ 35 grams blueberries, 2 tsp. Splenda, & 1/2 tsp. vanilla
6 egg whites
10 grams almonds

Meal 2 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo and 2 slices Ezekial bread
3 oz. raw spinach w/ 2 tbsp. lowfat raspberry vinaigrette

Meal 3 - Chicken & Black Bean Salad
1 c. cubed cantaloupe

Meal 4 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 grams glutamine, & water

Meal 5 - 4 oz. chicken breast
1 c. cauliflower and 1 c. broccoli (steamed)

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1697.5
Fat: 37.5 g. (19.88%)
Carbs: 161 g. (37.94%)
Protein: 182 g. (42.89%)

[Emma-Leigh]

Hey!! Just wanted to pop back in and say that I am glad things seem to be back on track! Your diet is looking amazing (as always) and it is great to see you are progressing with your training and cardio!! Soon you will be jogging for your whole workouts!! :D

How is progress going?? Any more piccy up-dates?

[Teriliel]

Hi Emma! Progress is going slowly to me right now. This may explain my lack of enthusiasm lately, but I'm desperately hanging on so I can get to the next step in this journey. The biggest hurdle I'm facing right now is the mental one. It is SO hard to push past where I am for some reason. It'll be a little while before I have more progress pics though.

Here is how my food looks today:

Meal 1 - 9 egg whites
1 c. Kashi Go Lean Crunch w/ 1/2 c. skim milk
10 grams almonds

Meal 2 - 5 oz. chunk light tuna in water w/ 1 1/2 tbsp. light mayo, & 2 slices ezekial bread
3 oz. raw spinach w/ 2 tbsp. lowfat raspberry vinaigrette

Meal 3 - 4 oz. chicken breast
1/4 c. (dry) brown rice
3 oz. baby carrots
1 medium apple
10 grams walnuts

Meal 4 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 g. glutamine & water

Meal 5 - 4 oz. chicken breast
1 c. broccoli and 1 c. cauliflower (steamed)
10 grams almonds

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2003
Fat: 44 g. (19.77%)
Carbs: 200 g. (39.94%)
Protein: 204 g. (40.74%)

[Teriliel]

Food today is the same as yesterday's. It will be the same through Sunday as it made it much easier to cook all my meals for the week this past Sunday.

Today is my cardio day. I'm moving up to 3 minutes of jogging followed by 2 minutes of walking for my intervals. Should be fun! (NOT!!!!) LOL! I want to do it, but I have a feeling I'm going to feel like hell this first time around!

[Teriliel]

Well, I got through the 3 minute jog intervals. It was very hard. I am extremely proud of myself. I called my husband into the room while I was finishing my last 2 intervals for support. He came in and hung out while I finished and it helped.

I know I worked hard. I haven't been tracking my heart rate, but I worked hard enough that I'm still battling a bit of nausea.

As far as my mental state with this whole process, I think I'm moving past the problem. I feel like I am finally giving myself permission to go below the 180 lb. mark. This has consistantly been my sticking point with any program I have been on. I really do have a right to be a healthy member of society. Best of all, I'm learning to love myself enough to get there. I'm not beating myself up for my lapses like I have in the past. That only lead to depression and binging, followed by dropping out of whatever good I was doing for myself at the time. So, now I've picked myself up, dusted my knees off, and I'm ready to keep moving.

[AmyCarol]

Your doing great and i know your gonna push yourself through this hurdle. Your intervals sound great,, you should be so proud of yourself!!!

Amy Carol

[Teriliel]

Thanks for the encouragement AmyCarol! I really appreciate it.

Today was great on food. I stuck to the planned menu, so all went well. I worked out on chest, shoulders, and triceps today. It was a good workout. I'm steadily increasing the amounts I am lifting. I still get women at the gym who think I'm strange for trying to put muscle on. I try to explain why and they usually nod their heads and continue running their butts off on cardio only and doing ridiculously low weights and high reps for their weight training. Oh well!

[Teriliel]

Well, the first 3 meals today were right on target, but then I had a dentist appointment and it's all gone down hill. I had a tooth break while eating breakfast yesterday. I wasn't in any pain as the nerve wasn't exposed, but I had to go get something done as there was a very jagged edge left on the tooth on the same side as my tongue is and it was very annoying. So, they went in and discovered I need to have a root canal. As you may or may not realize, this means they went down to the nerve on the tooth. The dentist gave me a perscription for some vicaden and told me it was "just in case". I fell asleep on the couch this afternoon and when I woke up the novacaine (sorry if that's spelled wrong...) had worn off and I was in extreme pain. So, I recently got back from getting my perscription filled. As you can imagine, I'm feeling pretty good now. A wee bit loopy to boot!

I have to wait until Monday to get the root canal done. :( What a mess!!!

Between having been numb for a few hours and then the excrutiating pain, I ate easy to eat items that I really didn't have to chew much. A couple of peanut butter sandwiches and then a medium frosty from Wendy's. Since I have the pain killers in me, tomorrow should be much better as far as food goes.

I am supposed to do cardio today, but my head doesn't quite feel screwed on right at the moment from the meds, so I'm going to delay it. Grrrrrr!!!!!!

[Ms. Lucy]

Sorry to hear that chica! I hope everything goes ok at the dentist and you're back to feeling better!

In the meantime, maybe enjoy a little "down time." Your body would probably do well with a short break and you shouldn't lose any progress, you may just gain some!

You've come a long way, worked your butt off-literally, and these life things happen! You'll be back up and working harder than ever in no time!

Take care!

Lucy

[Teriliel]

I'm feeling much better today! I didn't have to take a single vicaden. My diet is right on track today. I lifted at about 6:30 this morning and worked back and biceps. It was a great workout! I just now got finished doing my cardio. I couldn't not do it after missing the workout yesterday and there was plenty of time between my weight lifting and when I started cardio.

All in all, a good day!

[Teriliel]

Ok... food was a bit off this weekend. Not horrible, but not good either. It was also off today. I had my root canal done today. I did get a great leg workout today!

I just want to share that my legs are getting really strong. I remember asking people on the boards if I would require a squat or power rack to be able to progress on my squats and received a unanimous "yes". Well, they were all right! I have gone from squatting 45 lbs. back in February to 130 lbs. today. I did 130 lbs. for 6 reps. I had a rep or two more in me, but I'm still having a wee bit of trouble with my tailbone after falling while roller skating with my 12 year old step-daughter the weekend before this last one. So, I'm trying not to push it too much.

I'm absolutely loving the progress I'm making. When I got out of the shower yesterday, the light hit my upper chest just right and I noticed I am starting to develop the dividing line down the center. It's pretty darn cool!

Sorry if I'm rambling somewhat. I'm sleepy today. So, I'll stop for now. Hope everyone had a good day!

[Teriliel]

Sorry I didn't post yesterday. It completely got away from me. I ate a bit under the calories I had planned as a result. I still got 1700 calories in, but I was supposed to get more like 2000. Oh welll.

Today is going much better. I have eaten right on plan. I had a great workout this morning too! It was chest/shoulders/triceps today.

Here is exactly how my food went:

Meal 1 - 9 egg whites
1 c. Kashi Go Lean Crunch w/ 4 oz. skim milk
10 grams almonds
1 medium banana

Meal 2 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 grams glutamine & water
1 medium apple

Meal 3 - 4 oz. chicken breast
1/4 c. (dry) brown rice
3 oz. raw baby carrots
10 grams walnuts

Meal 4 - 4 oz. chicken breast
3.5 oz. baked sweet potato
3 oz. raw baby spinach
2 tbsp. low fat raspberry vinaigrette
10 grams almonds

Meal 5 - 100 grams salmon
1 c. cauliflower and 1 c. broccoli (steamed)

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2006
Fat: 43 g. (19.29%)
Carbs: 224 g. (44.67%)
Protein: 187.5 g. (37.39%)

[Teriliel]

Well, I had a nice 3 day weekend. Uneventful and very enjoyable for that fact! Yesterday, I did my cardio because my gym wasn't open. I have moved up to the 4 minute jog followed by 1 minute walking intervals. It was tough, but good. I'm very pleased with my progress so far.

Today was leg day and the workout went well. I moved up to 140 on my squat. If I remember correctly, I did 8 reps at that weight. I can't wait for some fat to fall off of these legs so I can see all this hard work I'm putting into them!

Here is how today's food went:

Meal 1 - 6 egg whites
1/2 c. (dry) oatmeal w/ 1/2 tsp. vanilla, 2 tsp. Splenda, & 35 grams blueberries
10 grams almonds

Meal 2 - 4 oz. chicken breast
1/4 c. (dry) small red beans
3 oz. baby spinach w/ 2 tbsp. lowfat raspberry vinaigrette
10 grams walnuts

Meal 3 - 4 oz. chicken breast
3.5 oz. baked sweet potato
3 oz. baby carrots
10 grams almonds

Meal 4 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 grams glutamine, & water
1 medium apple

Meal 5 - 4 oz. chicken breast
1 c. broccoli & 1 c. cauliflower (steamed)
10 grams almonds

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total calories: 1691
Fat: 39.5 g. (21.02%)
Carbs: 174 g. (41.16%)
Protein: 176.5 g. (41.75%)

[Teriliel]

Well, I'm not sure if this is good or bad, but I took a week off of EVERYTHING. I was feeling really burned out on the diet, weights, cardio.... just all of it, so I rested and didn't worry about what I ate at all for this whole week. It was very relaxing to do that after spending basically 6 months cutting and being very conscious of every choice I made regarding food and exercise. I'm feeling ready to tackle some more of it now!

I'm reworking my exercise program and my diet is getting tweeked a bit as well. I'm going to try getting a good dose of cardio in at least 6 days a week for a while. I'm going to keep going on a 3 day split for my weights and stick mainly to compound exercises and lose the focus on isolation exercises. My reasoning is that I want to stop muscle loss. I am not really wanting to put muscle on right now. I want to lose fat. That is my primary goal and I've been feeling too spread out and not seeing the results I want as a result.

I'm tweeking my macronutrients a bit on my diet. I was feeling pretty drained on 40% carbs, so I'm going to switch it to 50% carbs, 30% protein, & 20% fat like Ms. Lucy has been doing. I just want to see how my body will respond to this as opposed to the other way. I'm also allowing myself to have carbs at every meal except for my very last one which will just be cottage cheese and a healthy fat.

Any feedback is welcome. I just feel like I need to really focus on the fat loss right now. I've been feeling really discouraged and I think I've pinpointed where that's coming from.

[Ms. Lucy]

Hey Teriliel,

I hope you have as good a response to the extra carbs as I do. It also sounds like it was a good idea to take some time off. I agree that it can sometimes seem frustrating tracking ever last calorie, so sometimes we probably need the break to keep from going nuts!

Hopefully from tweaking your routine you'll see some changes. Just remember (though you don't usually have this problem) to get enough cals if you're doing cardio 6x a week. I was going crazy for a few months and didn't lose any weight. Well turns out I was only eating 1500 cals and yet burning about 400. Not the way to go. But live and learn I guess.

Have you still been making progress (even slowly) or have you plateaued?

[Teriliel]

Originally posted by Ms. Lucy
Have you still been making progress (even slowly) or have you plateaued?

I hit a wall. A mental wall. One I hope to break through. My progress has been slow and I got frustrated and started letting myself stray off my diet. That is what has caused my plateau. I was making great gains in my lifts. I squatted 140 lbs. the last leg day I had. I know that may not be much to some, but in February I was only squatting 40 something....

I think I'm now ready to focus again. This is a good thing!

[Teriliel]

I'm having a pretty good day today as far as workout and food goes. I'm grumpy though. I don't know what my problem is, but my attitude has sucked the last couple of days. I'm very snappish and just generally not pleasant to be around. My poor hubby. I hope it's just hormonal or something and goes away soon.

I did legs today. I did 3 sets each of the following exercises:
Squats
Leg Press on 45 degree sled
SLDL
Dumbbell Walking Lunges
Calf Raises on Leg Press Sled
Seated Calf Raises

I will be doing some cardio here in a bit.

My diet today looks like this:

Meal 1 - 4 egg whites
1/2 c. (dry) oatmeal w/ 35 g. blueberries, 1/2 tsp. vanilla & 2 tsp. Splenda
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 1/2 c. ground oatmeal, 5 g. glutamine, & water
1 medium banana

Meal 3 - 2.5 oz. chunk light tuna w/ 1 tbsp. light mayo, & 2 slices ezekial bread
3 oz. baby spinach w/ 2 tbsp. light raspberry vinaigrette
1 medium apple
4 flax, fish, & borage oil softgels

Meal 4 - 3 oz. turkey breast
1/4 c. (dry) brown rice
1 c. broccoli (steamed)
3 oz. baby carrots
10 grams walnuts

Meal 5 - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. cauliflower (steamed)
10 grams almonds

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 2008
Fat: 44.5 g. (19.95%)
Carbs: 244 g. (48.61%)
Protein: 164.5 g. (32.77%)

[Teriliel]

I got in 50 minutes of cardio today. Here's how it breaks down:

10 minutes warmup
25 minutes between 4.7 and 5.0 speed (jog)
5 minutes at 3.6 speed (fast walk)
10 minutes cool down

I really wanted to get 30 minutes of jogging in, but I just couldn't today. My legs are feeling pretty tired from my workout this morning.

According to the treadmill, I burned a little over 500 calories today.

[Teriliel]

Today has been a pretty good day. I bought some new workout clothes to run in. 4 pairs of under armor bike style shorts and 2 racer back long bra type shirts. I will never wear them in public, but they are great when I'm on the treadmill in my own home.

I also picked up a Polar A5 heartrate monitor. I used it during my cardio today. According to it, I burned 484 calories during my jog today. I did 10 minutes worth of warmup, 30 minutes at 5.0 mph, & 10 minutes cool down. I also did some good stretching for my legs. My hamstrings and inner thighs were pretty tight today. Doing my run and stretching good seems to have helped some.

Food isn't optimal today. I think I did okay, but it's not one of my best days...

Meal 1 - 1 c. Kashi Go Lean w/ 4 oz. skim milk
10 grams almonds
(Yes, I know this is awfully small for breakfast, but I woke up late and didn't have time to cook anything)

Meal 2 - 2.5 oz. chunk light tuna w/ 1 tbsp. light mayo & 2 slices Ezekial bread
3 oz. baby carrots
3 oz. raw spinach w/ 2 tbsp. low fat raspberry vinaigrette
3 flax, fish, & borage oil softgels

Meal 3 - Caramel Apple Tri-O-Plex bar

Meal 4 - Wendy's large chili
6 Plain M&M's (these aren't included in my totals - don't know the value)
1 caramel Hershey's Kiss (this isn't included in my totals - don't know the value)
1 medium banana

Meal 5 - 100 grams salmon w/ 1 tbsp. peach mango salsa
1/4 c. (dry) basmati rice
1 c. broccoli (steamed)

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1987.5
Fat: 47.5 g. (21.51%)
Carbs: 239 g. (48.10%)
Protein: 156 g. (31.40%)

[Teriliel]

I'm having a pretty good day again today. It's feeling really good to be back in the groove again. I worked chest, shoulders, and triceps today. I did 3 sets of the following exercises at 10 reps each:

Bench Press
Incline Bench Press
Cable Fly
Arnold Press
Upright Row (I know many don't like this exercise, but I didn't go very heavy on it and I didn't experience any discomfort or pain with it.)
Rear Delt Rows
Close Grip Bench Press
Tricep Pushdown

That workout was done at about 6am this morning. I also did my cardio today. I just finished it a few minutes ago. I wasn't able to jog as long as I did yesterday, but I think it's because of having done the weight lifting in the morning. We'll see how it goes tomorrow when I don't lift any. I did 10 minutes of warmup, 20 minutes jogging, 10 minutes fast walking, & 10 minutes cool down. According to my heartrate monitor, I burned 448 calories during cardio.

My nutrition is going well today. Here's how that looks:

Meal 1 - 1 cup Kashi Go Lean w/ 4 oz. skim milk
2 egg whites
10 grams almonds

Meal 2 - 1 scoop whey protein w/ 5 grams glutamine, 1/2 c. ground oatmeal, & water
1 medium banana

Meal 3 - 2.5 oz. chunk light tuna in water w/ 1 tbsp. light mayonaise and 2 slices Ezekial bread
3 oz. spinach w/ 2 tbsp. low fat raspberry vinaigrette
3 oz. baby carrots

Meal 4 - 4 oz. chicken breast
1/4 c. (dry) small red beans
1 c. broccoli (steamed)
1 medium apple
2 flax, fish, & borage oil softgels
10 grams walnuts

Meal 5 - 4 oz. chicken breast
3.5 oz. baked sweet potato
1 c. cauliflower
10 grams almonds
4 flax, fish, & borage oil softgels

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1915
Fat: 43.5 g. (20.44%)
Carbs: 236 g. (49.30%)
Protein: 174.5 g. (36.45%)

[Teriliel]

I got my cardio in this morning as I have to work from 2pm to 8:30pm tonight. I did 10 minutes warmup followed by 30 minutes jogging and a 10 minute cool down. I also stretched for a good while. Trying to keep those leg muscles loose and increase my flexibility. According to my heartrate monitor, I burned 471 calories. I'll post meals in a bit.

[Teriliel]

Ok. Here are today's meals:

Meal 1 - 2 egg whites
1 c. Kashi Go Lean w/ 4 oz. skim milk
10 grams almonds

Meal 2 - 1 scoop protein w/ 5 grams glutamine, 1/2 c. ground oatmeal, & water

Meal 3 - 4 oz. chicken breast
1/4 c. (dry) small red beans
1 c. cauliflower
10 grams almonds
1 medium banana
3 flax, fish, & borage oil softgels

Meal 4 - Caramel Apple Tri-O-Plex Bar
3 oz. baby carrots
10 grams walnuts
1 medium apple

Meal 5 - 2.5 oz. chunk light tuna in water w/ 1 tbsp. mayonnaise and 2 slices Ezekial bread
3 oz. spinach w/ 2 tbsp. low fat raspberry vinaigrette

Meal 6 - 1 c. fat free cottage cheese
10 grams walnuts

Total Calories: 1982
Fat: 46.5 g. (21.12%)
Carbs: 245 g. (49.45%)
Protein: 177 g. (35.72%)