Laura's Rantings

LauraLee · 03-18-2007, 09:42 AM

This is my first attempt at making myself a better person. Not only physically but also emotionally. I'm going to use this journal as a way not only to keep track of my fitness goals but to jot down my daily rantings.

At my heaviest, I weighed 135. This was after my second child was born and I couldn't lose the weight as easy as the first. (I didn't have to try much with the first.) After I saw myself in pictures looking like my overweight sister, I decided I had to do something about it. My husband is a runner, so to keep up with him (as if I ever could), I started running too. The weight came off and I couldn't have been more happy. I started lifting weights too, but not much or often.

That was four years ago. Between then and now I've stayed ratter constant in weight, fluctuating between 110-115 lbs. My running and lifting was not constant by any means. This past winter has been hard on me. I got up to about 118 lbs, and have gone soft. Now I know this sounds like I have nothing to complain about or nothing to work on, but the cottage cheese look on my butt and thighs tell me differently.

At 118lbs, I started working out again this January (6 weeks before the cruise we took at the beginning of March.) I wanted to be in shape before the track season started(I coach Jr High girls track), and make a little progress for the cruise. I had some set backs during this initial 6 week period. I had several injuries that kept me from moving, walking was difficult. So again my workouts have been inconsistent.

I have made some gains. And with the start of track I am running even more often and at a higher intensity than I normally do. (I'm only a week in though) I currently weight 111 lbs. It doesn't take much for me to stay "thin." But I'm a small person (5'4"), any fat on me looks really bad. I carry all my fat in my butt and thighs. (I know fat is other places too, but this is where it cause me grief.)

Okay, I've gone on long enough. My husband is now lifting hard and has cleaned up his eating. I have followed him in much of the eating habit changes. But not all. This is my weakness. I have no self control or discipline. I know I need to keep track of my foods and have used Fitday before but what a pain! and I am so bad at eating clean. I think having some one other than my husband kicking me in the @$$ to do so might help. Anyone up for the challenge?

terracotta · 03-18-2007, 09:50 AM

You need to put some muscle on.. take a look at http://terracotta2.googlepages.com/skinnyfat

and the rest of my site
http://terracotta2.googlepages.com

Hibiscus09 · 03-18-2007, 09:57 AM

Hi Laura Lee!

Welcome! Just keeping posting in this journal and I'm sure there will be plenty of online "workout partners" to encourage you. I'm your height and weigh 121lbs and hopefully, some of that is muscle because I still wear size zeroes and twos in clothing.

I can so relate to gaining in the hips and thighs. Everything I eat bad for me heads right in that direction! You should post your lifting workouts so we can offer helpful suggestions, if needed. Consistency is key.

Nutrition is a major part of the equation as far as losing bodyfat (not to be confused with losing scale weight) is concerned! You could start posting what you're eating or, at least, post your nutrition for a week or so and let us offer advice as to what parts of your nutrition may need tweaked.

You look nice and are certainly not overweight. If you want to lose some of the bodyfat and gain some muscle, I think this would do wonders for your physique.

LauraLee · 03-18-2007, 11:07 AM

Quote:

Originally Posted by terracotta

You need to put some muscle on.. take a look at http://terracotta2.googlepages.com/skinnyfat

and the rest of my site
http://terracotta2.googlepages.com

That's my goal to add some muscle. Thank you for the article. It sounds just like me. I will be sure to read all of it.

Quote:

Originally Posted by Hibiscus09

Hi Laura Lee!

Consistency is key.

Nutrition is a major part of the equation as far as losing bodyfat (not to be confused with losing scale weight) is concerned! You could start posting what you're eating or, at least, post your nutrition for a week or so and let us offer advice as to what parts of your nutrition may need tweaked.

You look nice and are certainly not overweight. If you want to lose some of the bodyfat and gain some muscle, I think this would do wonders for your physique.

Damn the consistency. I knew that would be my first challenge. I need a routine and I need to stick with it. I always say time is an issue, but who is it not an issue for? Priorities!!! I need to get some.

I will post my nutrition. I hate to because I know I will be ripped to shreds, but I guess that is why I am here. I will start keeping track. Damn Fitday. LOL Thank you Hibiscus.

I do appreciate everyones input.

terracotta · 03-18-2007, 01:02 PM

Fitday is pretty hard to use IMO.. I prefer nutridiary.

twinnett · 03-18-2007, 01:19 PM

Quote:

Originally Posted by terracotta

Fitday is pretty hard to use IMO.. I prefer nutridiary.

Bump...me too!!!

LauraLee · 03-18-2007, 01:44 PM

Thanks. I will go check out Nutridiary.

LauraLee · 03-18-2007, 05:27 PM

Macro Goals
1650 calories
50 grams fat
150 grams carbs
150 grams protein

Macro Totals for Today
1687 calories
49 grams fat
200 grams carbs
118 grams protein

LauraLee · 03-18-2007, 05:58 PM

Just another quick note. Thank you Terracotta. I looked at the weight lifting routines and modified my original routine based on the ones in the article you sent me. Today I did the lower body (for beginners), tomorrow I will do the upper. Repeating the routine on Wednesday and continuing on a Sat-Mon-Wed rotation.

There. Routine. That wasn't so hard. Now I just have to stick with it.

LauraLee · 03-19-2007, 09:44 AM

Day two of watching my food. (again) Trying to eat much cleaner than before. I just had my tuna and homemade salsa mix for a snack. It wasn't so bad. I entered all of my food for the day in Fitday already so I know what I'm going to eat and when I'm going to eat it. Made it easier to turn down the Little Debbie Brownie a student brought for his birthday treat. The only problem is that again I am to my limit on carbs for the day. Do I need to change my Macro goals or just change my morning foods. I know it is not perfect yet but working on it.
Breakfast:
blueberry ganola w/flax seed
2 cups milk

Snack:
tuna w/salsa

Lunch:
Cheese Tortellini in marinara sause (left over from last weeks dinner. I know a big no no but someone's got to eat it)

Snack:
Roasted almonds
protien drink w/milk

Dinner:
baked Salmon and broccoli

LauraLee · 03-19-2007, 05:51 PM

Quote:

Originally Posted by LauraLee

Macro Goals
1650 calories
50 grams fat
150 grams carbs
150 grams protein

Here are today's Macros
1519 calories
48 Fat
161 Carbs
118 Protein

I ran about 1.35 miles today total at track practice (with 13 and 14 year old girls, damn they're fast) Tonight I will be lifting the upper body groups. I feel like I might waste away. Are my goals to low? or am I on carb withdrawal?
I need to have my protein drink after I lift but I am feeling like I need more.
PLEASE HELP!
Any suggestions of foods that will boost my protein/cal but not carb count?

TriTip · 03-19-2007, 06:52 PM

Just wanted to drop in and say hi. Thank you for commenting in my journal, and I hope you do well with your goals. Let's not fall off the wagon! :P

terracotta · 03-19-2007, 07:01 PM

Quote:

Originally Posted by LauraLee

Here are today's Macros
1519 calories
48 Fat
161 Carbs
118 Protein

I ran about 1.35 miles today total at track practice (with 13 and 14 year old girls, damn they're fast) Tonight I will be lifting the upper body groups. I feel like I might waste away. Are my goals to low? or am I on carb withdrawal?
I need to have my protein drink after I lift but I am feeling like I need more.
PLEASE HELP!
Any suggestions of foods that will boost my protein/cal but not carb count?

But you want to gain muscle and lose fat right? That means you should actually be eating at maintenance.. and I wouldn't suggest going lower than 1800 calories. There is no need to keep your carbs low either.

LauraLee · 03-19-2007, 07:04 PM

Oh Thank God! I thought this might be wrong. Thank you so much Terracotta.

terracotta · 03-19-2007, 07:24 PM

Your welcome.

I suggest trying 1800 calories for 2 weeks and seeing how it goes. Then based on that, make adjustments.

LauraLee · 03-20-2007, 07:24 PM

Okay so this is where the rantings begin. This is worse than PMS. Okay so I did a bit of calculating and reading and 1650 is my maintenance caloric intake. Even when I went back to look at my old food logs before I watched what I was eating, it was between 1530 and 1750. That was with hot dogs, potato chips, and pork and beans. And I do have to admit I don't feel hungry even when I wake up in the morning. With that said, I am having the worse carb withdrawal ever! My husband said it was normal to feel this way until my body gets used to it. But I swar I need a piece chocolate cake! Even marshmallows look good and I HATE marshmallows! Okay enough ranting. Here are my macros for the day.
1587 Calories
49 fat grams
170 Carb grams
124 Protein grams

No work out today. Resting.

twinnett · 03-20-2007, 07:26 PM

Just doesnt seem like you're eating enough to gain muscle, especially if you're going to be doing a lot of cardio...

terracotta · 03-20-2007, 07:35 PM

Quote:

Originally Posted by LauraLee

Okay so this is where the rantings begin. This is worse than PMS. Okay so I did a bit of calculating and reading and 1650 is my maintenance caloric intake. Even when I went back to look at my old food logs before I watched what I was eating, it was between 1530 and 1750. That was with hot dogs, potato chips, and pork and beans. And I do have to admit I don't feel hungry even when I wake up in the morning. With that said, I am having the worse carb withdrawal ever! My husband said it was normal to feel this way until my body gets used to it. But I swar I need a piece chocolate cake! Even marshmallows look good and I HATE marshmallows! Okay enough ranting. Here are my macros for the day.
1587 Calories
49 fat grams
170 Carb grams
124 Protein grams

No work out today. Resting.

There is no way 1650 is your maintenance. I said 1800 for a reason. 1800 is the LOWEST maintenance I have found anyone to have on this site thus far. My maintenance is 2100.

If I were to throw your info into a basal metabolic rate calculator, it would get your bmr to be at least 1300 calories. BMR is the calories you burn if you sleep 24 hours a day. A sedentary, sit at computer all day, don't walk anywhere, person, will burn an extra 200 calories. Weightlifting will burn 200-300 calories minimum. Walking to and from your car, cooking, etc, these all increase your daily caloric burn.

terracotta · 03-20-2007, 07:37 PM

Quote:

Originally Posted by terracotta

Your welcome.

I suggest trying 1800 calories for 2 weeks and seeing how it goes. Then based on that, make adjustments.

Try the 1800 for 2 weeks. If you gain more than 1/4 inch anywhere, you can adjust downward.

Oh, and in between workouts your muscles have to heal. So, no, you do not need fewer calories on off days.

LauraLee · 03-21-2007, 08:56 AM

http://www.freedieting.com/tools/calorie_calculator.htm
is the site I used to calculate my maintenance. My main goal is to lose body fat. Gaining muscle is a secondary gain. I plan on working out only three days a week. The cardio I do might be intense but for very short periods, hardly what I would consider workouts. I will try my current diet for two weeks and if I lose scale weight I will bumb up the calories. I will post more detailed daily routines that include workouts and foods with times.

terracotta · 03-21-2007, 09:06 AM

Gaining muscle should be your first goal. Muscle burns calories at rest.

Your body requires a certain amount of fat as well.. 111 lbs and 5'4 is not overweight. In fact, it is very near the minimum weight for that height.

Muscle first is a better approach. I suggested you eat at maintenance calories, which is the calories to MAINTAIN your current bodyweight. This causes your body to burn fat and gain muscle. It is slower than a "bulk", but it is effective.

That calculator is wrong. Click advanced options and click "haris benedict formula'. That is a more accurate formula.

I prefer this calculator though - http://www.fitwatch.com/qkcalc/tdcn.html
Click the help below the word level of activity in order to decide which level to enter.

LauraLee · 03-21-2007, 06:33 PM

Wake 7:30 (at home today w/duaghter)
Cheerios and skim milk at 8:15AM
10:00 AM100%ww bread (1 slice) w/almond & peanut butter
10:30 AM lift
Squats 45# 3*10 plan to increase # to 50
Dead lifts 35# 3*10 plan to increase # to 40
Good mornins 45# 3*10
Calf Raises 60# 3*10
Lunch 11:30 AM
2 white corn tortillas topped w/refried beans and a sprinkle of 2% cheese
.3 cups of refried on the side
15 oz of tuna w/salsa
Had a hard time finishing lunch again, too full.
3:00PM snack
protein powder w/milk
6:30 PM Dinner
5 oz of O. roghy
1.25 cup broccoli w/2%cheese
8:30 PM Snack
2% cottage cheese w/protein powder
1 oz of almonds

wubby · 03-23-2007, 01:45 PM

Hey babe! I am so proud of you!

I wanted to point out to everyone that not once yesterday did Laura scream about how much she wants chocolate

Hibiscus09 · 03-23-2007, 02:14 PM

Hi LauraLee!

Hope you're doing great!

As to how many calories:

You have (according to your bodyspace stats) 91.24lbs of lean mass
Your BMR = 1,262 -- calories you need each day to survive -- activity factor not included
TDEE (Total Daily Energy Expenditure for moderately active person) = 1,956 calories per day according to the Katch-McArdle formula.

Here's more info on that formula and how many calories you should have if you're interested:

http://www.femal************/nutrition/calculate.html

You may gain scale weight on that amount of calories, but if you are eating what you should you will lose bodyfat -- i.e., you're gaining lean mass/losing bodyfat at the same time. That type of a scale weight does not mean you will be a bigger person. In fact, during my contest prep I went from 121lbs to 130lbs during the bulking stage, but my bodyfat went from 21% to 15% at the same time and I was smaller.

I hope that helps. It's just to give you some perspective. I was so scared to eat more and thought my nutritionist was crazy when she started bumping up my calories. It worked. My metabolism is much faster now and I can eat and enjoy (the right stuff) without it showing up on my behind!

Edit: Of course, I've been being a piglet for a bit and just started on my new plan (sans chocolate and wine! LOL). The thing I like about it best when I'm eating healthy is that my hips start going down. If I'm being bad and eating all sorts of junk, they travel on back into the 36" range. If I straighten up and fly right, they come on down to 34.5 to 35" (for my contest, they got even smaller and I felt like my butt almost went bye bye -- I didn't care for that) -- I've just started this week on a nutrition plan to get them bikini ready.

Nice job on the workout!

Hibiscus09 · 03-23-2007, 02:31 PM

Quote:

Originally Posted by wubby

Hey babe! I am so proud of you!

I wanted to point out to everyone that not once yesterday did Laura scream about how much she wants chocolate

So are you guys an item?

wubby · 03-23-2007, 02:55 PM

Quote:

Originally Posted by Hibiscus09

So are you guys an item?

Been married for 12 years and could not be happier

Of course, if I try to cram more protein down her throat for dinner tonight again she might finally get rid of me. After all she has to put up with - protein may be the final straw - LOL

Join me for a delicious bowl of cottage cheese before bed hon?
*** ducks and runs away ***

Hibiscus09 · 03-23-2007, 04:22 PM

Quote:

Originally Posted by wubby

Been married for 12 years and could not be happier

Awwww! So sweet!

LauraLee · 03-24-2007, 08:00 AM

Well, I got that week out of the way. Things have gotten better. I feel better too. Not as many cravings, and I have more energy. I've actually gotten up all week before 6, once even at 4:30, and didn't feel like I was a member of the living dead. I made a change to my Macros, 180g carbs, 40g fat, 125g protein. I found it very easy to make this goal. I feel very satisfied and full. I even wake up not dying of hunger like before my food change. Working out is also going very well. I don't dread it as much and even feel it's good alone time for myself. (We all have to have a bit of time by ourselves) I have gained scale weight and have noticed more muscle tone already. I'm going to stick with what I'm doing for now. It seems to be working for me, and I'm happy doing it. Tonight I get a cheat meal. Don't know what it's going to be but I'm looking forward to it. It might be pizza and beer (I know...bad bad bad). It might be Chinese (I know...bad bad bad). It might be Olive Garden or something similar, (I know...bad bad bad). But that is what a cheat meal is for. Today I will go run with my dog, and lift the uppers. Good day! Good day!

terracotta · 03-24-2007, 08:27 AM

Glad you are doing well

Hibiscus09 · 03-24-2007, 08:41 AM

Enjoy cheat dinner!

I love Olive Garden! I get the shrimp primavera and love, love their salads.

Happy weekend!