Mariplay - diet and workouts in check...

[mariplay2004]

It means your body doesn't use carbs as well as it should.
http://diabetes.niddk.nih.gov/dm/pub...linresistance/
http://www.daa.asn.au/index.asp?pageID=2145834464

I viewed the links I still don't really understand, but I'm guessing you mean that it looks like my body is not breaking down the carbohydrates I consume. (makes lots of sense, I have allot of fat)

with that said , I'm keeping an eye out for, the processed food,fried foods, and all of the foods that I should avoid. thanks

[mariplay2004]

so this is what I had for breakfast

2 pcs of whole wheat/grain bread
7.5 ounces of CHicken breast (grilled)
15g of cream chease
10 almonds
coffee 1 splenda

total calories 425 57g protein 27 g carbs 10g fat

snack
1 string cheese
1 small nectarine

lunch

tossed mixed salad (restaurant ) I asked for everything on the side
lite dressing
3.5 cups
dressing
6 oz chicken
sweat potatoe fries (baked) 3 oz

420 calories 43 g protein, 35 g carbs 12 g fat


snack
cottage cheese (123g)
10 almonds
175 calories 20 g protein, 8 g fat 6 g carbs

dinner
cottage cheese (112g)
egg whites 4
eggs large 2
brown rice 1 cup (cooked)
468 calories 52 g P 39g carbs 14g fat


total of 1570 179g p, 109g car, 48g fat

I should add 200-300 calories , more ..

will having some pre-bed oatmeal with milk be ok ?

that would total 250 calories more ?


going back to the sticky and calculating what my maintenance should be
it's = 2238 total calories , I will aim to get at least 170g (from protein)
so I will be aiming for that amount .starting today .

wish me luck

[Emma-Leigh]

I have moved this thread to the journalling section (seeing that is essentially what it is. ).

2200 cals seems about right - but don't worry about hitting > 170g protein. As your lean mass is likely only around 110-120 # ish - you would be fine with anything 150-190g. But, yes, 170g ish is a good target.

Also - Get the fat intake up a little, 45g is a bit low.

Best of luck...

[mariplay2004]

I am continuing this journal ....today is May 31 2013,

My goals are the following

Lose 5-15lbs of fat. (in the next 6 months)

fit into a size 8 pair of jeans (by the end of the year ...or my next April)

tighten my belly and strengthen my core. (since I just had a baby 4 weeks ago)

get definition/muscle on my Legs, arms and butt.

take care of my health ..get control of my vitiligo...and Migraines


small goals

get at least 45min for "me " time .

Accept my body for what it is ..help to get it stronger

long term goal .
I would like to become a nutritionist (registered) so I will be looking into this ..to see if it's possible ..if not now ..in 5 years when my baby is in school.
another long term goal
I would like to be an inspiration to others ..so having a transformation that is GREAT ...and logging my journey will be one GOAL.

and my Final Goal ..
I would like to come out in a blog ..or a story or magazine page ..for my transformation ...( I know ..it's going to be a challenge ...but I'm ready)


ok ..thanks everyone .

[mariplay2004]

Here are my stats,

weight 178

(my measurements I will post later when I get ready to change)

My current diet will change in the next 2 weeks ..for now I'm consuming about 30-40% of carbs (oatmeal) to keep my milk supply up for my baby.

for Now ..
Diet
breaskfast
1 serving of Total cereal with 8oz of milk (5:30am)

snack 10 almonds w/ handful of grapes or 1 small apple

mid -day meal
8oz of milk w/1/4 cup of instant oats +1 tablespoon of table sugar.

Lunch
4oz of Chicken/beef
6 asparagus spears
1 corn tortilla
1 small salad with Italian dressing (lite)

snack
15 cherries
1/2 serving of unsalted sunflower seeds

dinner
4 oz of chicken or beef (grilled )
1 large green salad
1 serving of carbs (either a tortilla or a slice of toast)
1 oz of dark chocolate (yes I have to have this since I have a sweet tooth)


training

I'm currently debating on how to begin ..so for now I'm doing

20-45 min of walking(morning)

20-45 min of weight lifting (the plan is still coming together )

...Lets get started!!!

[mariplay2004]

Me 5-31-2013.jpg

this is what I look like NOW ..with my workout clothes

[mariplay2004]

Haven't slept ...My 6 year old decided to sleep with my newborn and I ...so I was like Mama bear with both eyes open since the 6 year old is a horrible sleeper.

I will be taking a nap and finally getting my workout in today .
Hope to have a better day tomorrow.

(it's 7:00pm ) I napped for 1 hour ..I hope this helps stay awake for the remainder of the day!

[mariplay2004]

Got my work out in ...walked for 5 min ..then ran 1 mile in 12 minutes 30 seconds ...yup after not running for 8 months I think that was pretty great!

After that I did 3 sets of 15 squats ..(just body weight ) my legs and butt are feeling it now ..
followed my some knee push ups and 3(40 second) planks.

that WAS all ..
slowly and gradually I will add weights to my workouts !!

Have a great weekend

[mariplay2004]

Ok ..so today (sunday)I just walked 2.5 miles ...I was super sore from my run on Saturday ..everything hurt ...LOL

My diet was good ..I need to increase my water intake by 20-40oz ..I didn't understand why I am so constipated ..and then I remembered that I'm pumping my breast milk ..like 5-7 times a day ..and that is dehydrating me (duh) .

ok ..lets see how it goes tomorrow ..

[mariplay2004]

I Ran 1.5 miles nonstop ....getting my endurance back !!

did weight training for 25min ...and overall had a great workout .

Nutrition

Breakfast 1 serving of bran cereal with 4oz of milk and 1/2 of a banana
mid day 1 serving of oatmeal with 4 oz of milk and 10 almond 5 walnuts.

Lunch
1 corn tortilla with 4 oz of chicken 1 cup of lettuce and 1 tomato.

dinner
1 cup of cooked rice, 4 oz of grilled chicken with home made salsa.

snack , 15 cherries with 1/4 cup of sunflower seeds unsalted.

(drank 64oz of water , I'm still thirsty so I'll be drinking some more.)

[mariplay2004]

Busy day today..but I got 20min of my weight routine,......tried to do 2 30 second planks ..FAILED lol
wow ,having a baby does things to your body that you don't realize until after ..

So I need to have a new Goal of doing a 1 minute plank by the end of 3 months.

Diet was ok ..but I ate a big pc of French roll ..I have no excuses ..but I will do my cardio tomorrow and add 10 min to it .so ill run for 25 min and walk on an incline for 10 ..

in the afternoon I will jump rope with my 7 year old for a little while (10-20min)

[mariplay2004]

Been very busy but I've been consistent with my workouts and diet.

I went to my 6 week post partum check up and everything is good so I can start lifting weights now. (increase the weights from 8lbs to maximum possible)

so yesterday I did squats (body weight) 4x15 (ouch)

calf raises
and ran/jogged/walked 2.7 miles in 35 min. which is good ..


now I have to go to bed ..and sleep for a good 3-4 hours so I can workout today ..today

I'll be walking 30 min (at the highest incline)
and then I will be starting fresh on "the new rules of lifting for women/men" I have both books so I'm going to start on the one that suits me best.

Diet, since I am pumping for my baby My doctor told me to keep my carbs/protein high to avoid getting anemia...and to avoid from being malnourished.
I am to avoid any supplements while pumping so I cannot take protein shakes or caffeine pills ..I have to do it the all natural ..
and my food consumption needs to stay in my higher side of the caloric intake from 1800-2000 when working out ...if I don't work out then stay at 1600-1700.

ok ..good night lol

[mariplay2004]

I'm feeling a little tired. .but I was able to get a 20 min workout in ..I forgot how difficult it was to have a newborn.

I need to get a journal (manual written one) to keep more accountable of what I do and what I eat.

BUT wow I am feeling out of shape and out of energy !!!

[mariplay2004]

My goal for this week, run 2 times ...either tomorrow and Saturday .
get 3 full body workouts ..for now until I get myself in better shape and endurance I'm going to focus on endurance
and strength training ..running will only be for 20 min ..1 time every 2 weeks I will try to run for 60 minutes ..just to see how much I can do.

Finally I am going to stop eating after 12am ..(I am usually up taking care of the baby ...)
Going to drink my 64+oz of water and going to remember to have time for me everyday!!

[mariplay2004]

Yeay!!! I got my 35 min full body workout ..and right now I am going to do upper body with weights ..and then I'm going to call it a night ..

Diet ..I did allot better than yesterday. But I still need to ease off sweets ..I go back to work in exactly 5 weeks and 3 days ..so I am really ..really nervous .
I had ..2 eggs for breakfast with 1 corn tortilla and 1oz of cheese with 1 large black coffee with 2 tablespoons of sugar and 1oz of milk. 380
snack ..
1 string cheese with 1 pc of papaya and 1 pc of pineapple. 250
lunch 1 corn dog...10 hot Cheetos ... 320

snack 1 serving of unsalted sunflower seeds 110
dinner 1 serv of salad 4oz of grilled steak and 2 corn tortillas 420
popcorn-200
1 cup of milk 90
=1770 calories ..for now I wont worry about the macro breakdown ..
but little but little I will go back to my GOOD ways !!

reading all of this I feel like a fat ass ....seriously ..WOW ..and that's not all ..I have a yogurt and popcorn that I need to add ..
76 the yogurt ..I will drink my water ..

but remember I need to eat 1800-2000 calories to increase my milk production for my baby

[mariplay2004]

got my workout in !! I'm so excited ...my diet is soo much better.

breakfast
3 eggs, 3 slices of turkey breast
10 almonds
papaya n pineapple

lunch
1 nectarine
string cheese
1 serv of white rice
1 serv of grilled pork

snack
1 serv of air pop popcorn

dinner
1 large green salad (lettuce,cucumber olive oil and lemon)
1/2 of a French roll with 6 slices of turkey meat and 1 serv of swiss cheese.

15 grapes
8 strawberries.

[mariplay2004]

wow, had a great weekend

walked 3 miles sunday, walked 3 miles Saturday...
(diet was great..Didn't feel guilty of anything I ate.)

Monday
workout- full body circuit workout (40 min)
using own body weight.

Diet,
I did great today, with the exception on my dinner which was a peanut butter n preserve jelly sandwich..
but it was within my calories and that's a start.



On another note since this is my journal, I have a sore throat and feel under the weather .
My baby is stuffy and a little irritable. I hope she gets better since she's only 7 weeks old ..

[mariplay2004]

So I hadn't been able to log since I've been having difficult days,
Saturday I woke up with a migraine and it took me down. It wouldn't of been so bad but I have my newborn to watch after and my 7 year old.

I have been doing very good with nutrition, I've been staying away from complex carbs as much as possible. I still eat bread because I'm pumping and it's the go to food for me. (for now)

I am starting to do better with my workouts, I went for a 1hr walk carrying my baby in her sling, (it was almost 2 miles I know it's not much but it was 88 degrees outside and I walked slowly around the shaded areas.
and I did workout 2 of the Jamie Eason program.


Tomorrow my goal is to do legs.
after I do legs I'm posting on here how I did.

[mariplay2004]

finished day 12 of the Jamie Eason workouts, and feeling great.
Had 2 root canals done Tuesday and had a major infection I was in horrible pain threw up 4 times and managed to still do my workouts.

Diet is not so good I haven't eaten enough because of the pain but I hope to get my calories in .

Another thing I got my period again that is what 2times in 1 month Im thinking it's because of the medication

[mariplay2004]

Today I did day 24 of the Jamie Eason's 12 week training.

Feeling sore from my arms and chest.

I go back to work Monday after being off for 12 weeks ..OMG this is the longest I've gone without working since 2006.

I weight 179 as of today ...I stopped pumping and I hope my progress gets better since I will be doing harder workouts.

Diet has been allot better but starting Monday I'm having all 3-4 meals prepacked for work.

[mariplay2004]

Here are some old and and recent pictures that show my progress