jkmom journal

[jkmom]

OK Here goes!
My background - Previously dropped to 93 lbs following highh protein no carb diet. Very dangerous!!! Also was running about 10-15 miles a day. Again - very dangerous!! Have always weight trained, have 2 degrees in exercise and 2 personal training certifications. I know what to do but now am TOTALLY committed to doing it! Got myself in trouble by adding carbs back to my diet and started major binge eating. This should have come as no surprise considereing my weight and exercise habits!
My goals for now are to keep this journal current, eat clean, do not exclude any food group except for high processed junk and keep up with my exercise.
Today:
Ran 6 miles - good pace
trained shoulders
Nutrition:
Egg beaters - 150 calories with "super seed" a fiber blend - 40 cals and some atkins chocolate syrup on top - YUM!! 17 Peanuts
Found some great nonfat plain greek yogurt!! Active cultures and all!
1tbs yogurt
6oz. grilled chicken with 2 tbs tomato sauce - (40 cal per cup)
large salad with anchovies
diet hot cocoa

Weight training pm session - Back/bi

Post work out will be something with eggwhites and maybe somcc

[jkmom]

Well today is the official start - Have to start on Moday!!
My run was very good but I left later than I wanted to.
Ran 8 miles. I need to start logging more miles to get ready for the 1/2 marathon in September.
Tonights workout is Chest and tricep. Mt shoulders are still sore so I am hoping this workout goes ok.
I took the plunge and measured myself today. I did not want to but I do need some sort of benchmark to start from. My weight was 104.5 - highest its been in 5 years! My waist is 28, and hips were 32.5. BF% is probably around 15% It was 12% in June but that was 5 pounds ago! I am glad to be eating well again. I am also glad not to be excluding food groups as I have learned how ugly the backlash from that can be.
Breakfast today was a delicious salad. The dressing was fattier than I would like - I used some carb options light ranch and some olive oil from the anchovie can - sounds gross - tastes great!!
I also had a heaping 1/4 cup yogurt - greek nonfat palin with fiber mixed in. This is soooo good! The fiber is called super seed by Garden of Life and is really good with a bit of splenda! It definately satisfies the muffin cravings!
I brought 2.5 ounces of chicken and some steamed broccolli for lunch but I am craving salad! I am so busy I doubt I will get time to eat until 3:00 or so anyway. I know it is not wise to go too long without eating but I feel better at work like this. So I am definately not doing a perfect program anymore which is not like me AT ALL!! However, I want to give myself a nice Christmas present this year which would be to post daily and continue working hard so I think all things will fall in to place!
Todays "Planned" menu
Meal One: Salad(not planned!)
Yogurt with fiber
Meal 2 2.5 ounces chicken with broccolli (12:30)
Meal 3 - This one is soo hard because I am hungry but I need to work out - if I start eating I will eat a huge meal so I think I will try to mix a protein shake at MIL hous when I pick up my daughter. This will get me through my work out.
Meal 4 - Post work out

Made it through meal 3!!! Came home and had a protein shake and then a terrific chest/tri workout
Totally overate at dinner following workout.
Started with a nice salad with 5 ounces of chicken but then proceeded to eat 4 ounces of steak as well. Also had 1/2 cup ff carb countdown milk that I made into icecream in my new vita mix blender YUMMM
Meal 5 Egg whites

[Hibiscus09]

Egg beaters - 150 calories with "super seed" a fiber blend - 40 cals and some atkins chocolate syrup on top

Oh -- yuck! LOL :D

Good luck to you with meeting your goals. Just out of curiosity, do you know how many calories you're taking in each day and what your breakdown is as to protein, carbs, and fat. Also, are you getting plenty of fiber?

[Hibiscus09]

Egg beaters - 150 calories with "super seed" a fiber blend - 40 cals and some atkins chocolate syrup on top

Oh -- yuck! LOL :D

Good luck to you with meeting your goals. Just out of curiosity, do you know how many calories you're taking in each day and what your breakdown is as to protein, carbs, and fat. Also, are you getting plenty of fiber?

[jkmom]

LOL!!! I know the egg beaters sound gross but they are soo good!! As far as a nutrient breakdown - it is not good! I eat waaaaaayyyy too much! It happens at night mostly. I am really trying to learn better habbits but I have a long way to go!

[jkmom]

Well I am definately not being perfect! This is unusual for me not to give 110% to a program but I am trying (big deal!) I am disapointed with my food intake yesterday. I ate way too much last night. After the steak I also had a big bowl of air popped popcorn. I know it's not the worst food but I did not need it! I also forgot - DUH to eat a sweet potato because it is something I never do. Also I am making a promise - again! to give up wine. I love the tasted but any time I drink it I over eat-so I can keep drinking! Last night I had 2 glasses - I don't need that. If I can lick this I can really accomplish anything! I would like to aim for 4 monthe from today which will be Christmas Eve. I can't imagine anything nicer than waking up sober Christmas morning! So here goes!
I was tempted to delete my journal today because of my disapointment but I am glad I did not. I will keep going and hopefully improve.
Todays Run:
Awesome!!! Only 7 miles but it is a training course that I have to do atleast once a week. This route has 5 very difficult hills - one is 1/2 mile! Todays weight training will be back and bi. My shoulders are still sore from yesterdays chest workout! I felt them on the run this morning.
Nutrition Plan:
Had a delicious protein shake that included 1 scoop biochem plain - 90 calories all protein, 2 tbs greek yogurt - for my stomach - this really helps, fiber, and 10 shelled peanuts. Very good. This new Vitamix blender is really sensational!
I don't know what else I will be eating today because I am not prepared! I hope to have a shake like yesterday before my workout again. If I go home and eat I tend to overeat and lose motivation to work out.
I will update later

[jkmom]

Each day I try to determine how I can improvve on yesterdays training and diet. Hopefully I will keep a log of these improvements and live by them!!
1. Alcohol is to be kept to a bare minimum. Wine is forbidden even though it makes my stomach feel so good - it leads to over indulgence and I can not handle it. The occassional low carb beer may be ok here and therre although I have yet to find any info that beer helped any one achieve their goals!!
2. Upon rising the protein /fiber shake is a must. Today I ate my usual pre run snack which is a tsp of soynut butter and a tbs of low carb jam - useless!
3. Food really does need to be prepared in advance! I way over ate at breakfast today - menu to follow.
4. Protein and small amt of low carb veg is best at lunch. Yesterday I had slad only and that was not good.

Yesterdays menu:
Salad at lunch - Fresh veg from store - peppers cucs lettuce - Sounds healthy enough but I did not have any protein available so a tub of vegetables only set me up to be craving food when I got home!
Preworkout was 2 low carb tortillas with ff cheese and grilled chicken from the day before. This was very good.
Workout was excellent - back and bi
Next meal was huge salad and egg white dessert. - Still ate more than I neede but did not do too bad.
Woke up several times in the night starving!! Did not give in but this is unusual for me to experience!

[jkmom]

August 25 - 4 months from today I hope to have achieved my goals!!
Had a wonderful run this morning! I only ran 5.5 miles which is still a very low number for me but I did carry the 3 pound dumbells with me which definately increases the intensity of a shorter run!
This afternoons workout is shoulders, abs, and calves. I would do legs but I am scheduled to do them Friday night with the trainer so I do not dare do them today! I may add some time on the stair master as well. I will be playing tennis with DD this evening as well.
Food intake was very bad this morning. I just could not get a grip on my appetite.
Began with a salad - all fresh and included 4 anchoivies - must need the salt after my run(?)
From there I made a protein pancake with eggwhites - used the entire carton(!!) = 250 calories!! and thick/thin a vegetable starch thickener. This was absolutely delicious with some splenda!!! Unfortunately I also ate ff cottage cheese with some low carb pineapple jam mixed in - still hungry and not smart enough to walk away I also ate a cup of blueberries. I am disappointed and need to pre plan better so this does not happen all of the time! I am not sure what would have satisfied my appetite this morning though! Maybe a tall glass of DISCIPLINE!!

[jkmom]

If anyone should read this post of self pity I would love feedback on a diet! I know what I should do - I guess I just need to sit and plan. Suggestions are welcome!

[Hibiscus09]

Hi jkmom -- :) .

I'm cutting right now -- started about 4 weeks ago -- I'm 5'3.5" and 119.6lbs at 19.6% bodyfat (currently -- that will be moving down. :D ). Just to give you an idea, this is what I ate yesterday:

Nutrition

Meal 1: 1.5 svgs oatmeal, 9 almonds, 4 egg whites

Meal 2: (post workout) Optimum Whey Shake, 1 slice dark German wheat bread, 1 teaspoon peanut butter

Meal 3: 2 oz. salmon, .75 cups brown rice, cucumber w/balsamic vinegar

Meal 4: 3 oz. chicken, .5 cups brown rice, cucumber w/balsamic vinegar

Meal 5: .75 cups eggbeaters, broccoli, 4 oz. portobello mushrooms, 11 almonds

Total Calories: 1,372
Fat: 30 grams
Carbs: 149 (-24 fiber = 125 grams)
Fiber: 24 grams
Protein: 132 grams

I've been lifting 4 times a week, heavily, and this week am doing HIIT cardio pre-breakfast at 35 minutes X 4 sessions.

[jkmom]

Hibiscus - hope you received my pm!! Thanks for your great info!

Yesterday did not turn out so bad after all! Because I was feeling so yuck I booked a massage. It was very nice and helped to lift my spirits!
Nutrition:
Afternoon: protein and fiber shake
Weight trained shoulders and abs. Nice workout - good intensity!
Post workout:
Salad with 4 ounces steak - not my first choice but it was already cooked so I ate it!
Snack: Egg whites with a handfull of blueberries.

Overall not too bad but always trying to improve!

[Hibiscus09]

I did -- and I replied -- did you receive my reply? It still says it's unread by recipient on the message tracking.

[jkmom]

Trying to improve every day!
Today I weight trained instead of my usual morning cardio. What a great session!! I was strong as an ox seeing that it was the first thing in the morning! I trained chest and tricep and finished with some ab work. I was very pleased with this workout.....PROVIDED that ...I do not blow off cardio later today! I have a hard time running in the afternoon but I have to do it!
Nutrion:
Definately improving but I have a LONG way to go! Because I survived on lettuce for the last five years I really am having to learn to eat! Eating salads has taught me to overeat because I eat until i get stuffed - bad habbit- Noe when I eat real food I have to realize that I can't eat the same amount!
Preworkout I drank 1/2 of a protein shake and had the rest post work out.
30 minutes later I had 1/2 of an Atkins bagel with 1 tbs of soynut butter on top. I know this is not the best breakfast choice but I like the fact that it was portion controlled. Tomorrow I will try cottage cheese and oats. Again - because I survived on salads this is a big improvement! I actually left the kitchen still hungry! Very proud because I was not hungry for long and normally I would just keep chowing and get to work feeling depressed!
I brought a 4 ounce sweet potato with a 1/4 cup cottage cheese for lunch.
Planning on a 5 mile run this afternoon.
I think dinner will be a salad and tuna.
Hopefully snack time will be controlled!