I need a hug

[mudy]

I think I got to the point when I am asking for a hug and some advice or opinion.


So..getting really depressed. I had my mother over for 3 weeks and I couldn't leave her alone, which made my normal life all messed up regarding the exercise and diet part. Then she left, and I hurt my wrist, so it has been 4 weeks and only today I did my first biceps and shoulder exercise. In the mean time I did cardio 5 days (every other day 30 mins, regular 20 mins, no weekends) and 1 or 2 days leg workout on machines, since I couldn't really grab.
Before:
Mon-Wed-Fri split weight training (legs/bi-shulders/tri-back)
Tues-Thurs: cardio 30-40 mins (elliptical, little asthma, can't run or do stairs)

Exercise always around 7:30-8pm, finish aroun 8:30. Get home around 9:30 10pm. Sleep around midnight, 1 am.

Every day I walk to transportation 5 mins than to work from final transportation (about 15 mins), plus from gym to transportation about the same + 5 mins to home. And I walk all day technically but I sit too

I gained. Fat. I was both told and I can see/feel myself. Where..? My bums of course and upper thights. Before this little story started on June 1st, I ate pretty well, but I think I went into some kinda time machine or some black hole and I couldn't see the good food from bad. I mean I ate pretty well and watched/eyeballed the daily calorie intake, but I still gained and I don't really know why.

I started reading articles here on BB and I was just wondering if I did well this week with my food:
Monday
BF. Oatbran cooked in water 1/4 cup dry, few raisins, little cocoa powder, 1 pocket splenda
2 mugs of coffee with 3-3 splenda and like 3 tbsp coffee mate (Oh, this is the one thing I would make like 10:30 pm and just drink it for the taste, yummm- need feedback on it..)
about 1/2 cups of green grapes
(maybe I had some eggwhites by liquid eggs, but I forgot)
2 Hydroxycut (+1 during the day)
1 Dex L10 (+1 during the day)
1 Centrum
1 Omega 3-6-9 (+1 with dinner)

Snack 1 palm size Oatbran cookie (home made; oatbran, ww flour, splenda, raisins, walnuts, poppy seed, cocoa powder, baking powder, canola oil limited, 1 egg, liquid eggs, water)

Lunch
1/2 cup ww rice
1/2 cup steamed zucchini and green beans mixed
1 slice of flounder w. salt, pepper on canola oil and water (fish was prepacked, pretty long but not thick)
1/3 mango salsa -no sugar, just lemon and lime juice, salt, pepper, onion, tomato, diced mango

Snack 1 protein pancake about 10" D
(prot. powders with low carb. listed in my profile, ww. flour, baking powder, splenda, liquid eggs, poppy seed, almonds,cinnamon, allspice, canola oil, water)

Dinner
Lettuce (some dole mixed lettuce, shredded carrots, blablah), 1 slice of cod, spiced up, goat cheese feta crumbles about 1/4 cup or more likely not even, calorie free orange marmalade, 1 tbsp mango salsa

Tuesday

Breakfast
2 slice ww. bread (100cal for 2) w/ calorie free strawberry jam
Some liquid eggwhites
about 1/2 grapes

Lunch
Same as Monday but with salmon (prepacked, long and thin slice)

Snacks same as Monday

Dinner
Same as Monday w/ lean turkey chops, little canola oil, onion,water + added walnuts

(I licked into my calorie free chocolate dip several times after I got home, before dinner)

1 sugar free redbull around 5 pm

Wednesday
BF
Same as Monday, eggwhites for sure this time

Snack same

Lunch
Same as previous day lunch but w/lean turkey chops

missed snack

Workout
walking to transportation, eating snack

Dinner
Some lettuce not as much as prev. days, codfish fillet, not long but pretty chunky on some parts walnuts, goat cheese feta 2 tbsp.
30-45 mins later 3 tbsp FF ricotta (1/4 cup=30 cal) 1/4 box of Soft Silken Tofu (no carb), splenda, cinnamon
Water


If it was a week before, I would had made some coffee with splenda and coffee mate but I am scared that it was the guilty pleasure..Also, by monday I dont drink protein powder, it just happened..

I tried to add my stuff to fitday, last year I did it with not too well chosen foods, this year I have no energie and time to do, since I eat various food, various places and I would have to update the saved list every day and calculate the amount..

Ok, so am I doing that bad?Do I eat enough, do I eat too much..?
Why did I gain and why my leg muscles and actually all the muscles are not visible? I think I just had no muscle under the layers so there is nothing to show.



Thanks for reading. And for the hug.

[ktj4l]

Can you add up those calories for each day? http://www.fitday.com might help you do it. Also include the amount of fat, protein and carbohydrates. I could guesstimate the calories, but it's much easier if you simply add them up so there's an accurate number to work with.

Is your goal to lose fat or to gain muscle mass? Which one is more important to you?

What does your lifting schedule look like exactly?

What type of cardio do you do? Low intensity? HIIT (High Intensity Interval Training)? I think HIIT would be a wise choice to burn fat while conserving the most amount of muscle mass possible.

[mudy]

Thank you.

I don't have much fat on me I believe and since I am trying to eat clean and put no cheat days in for at least a month into my "new" diet, I presume that the fat would go down- gradually- as I am gaining some muscle.

[RU4A69]

1-"Coffemate" has trans fats. Replace it w/ evaporated milk or cream.

2-Canola oil is ****.

It's made from genetically modified rapeseed. It's ****. They don't need to spray rapeseed w/ pesticides-insects die if they eat it. Because it doesn't require pesticide treatment, it is used in everything because it is dirt cheap to produce. When hyrodgen (hydrogenization) is added to canola oil, you've got yourself good ol' trans fats, which is in your coffee creamer.

Use pure sesame seed oil instead.

*hugs*

[ktj4l]

Originally Posted by mudy

Thank you.

I don't have much fat on me I believe and since I am trying to eat clean and put no cheat days in for at least a month into my "new" diet, I presume that the fat would go down- gradually- as I am gaining some muscle.

If you want to stay lean while you add some muscle, you should probably eat around 300 calories above your maintenance calories. Make sure you get your essential fats (20% of your total calories), 1.3-1.5g of protein per lbs of body weight and then the rest carbs. Time the carbs around your workout.

[BigIsBetter]

I am in Thailand so I am too far away to give you a hug but I can tell you what to eat to get lean and muscular.

Hope this helps.

John

www.big-arms.com

[wannaBmoy]

/hug

I know this seems useless, but try to think of fitness as a lifetime long adventure. In the grand scheme of things, that little time you were off track isn't really that long. It looks like you've got the right idea on diet/exercise. Start plugging away at it and you'll be good to go .

[Lencho]

Originally Posted by wannaBmoy

/hug

I know this seems useless, but try to think of fitness as a lifetime long adventure. In the grand scheme of things, that little time you were off track isn't really that long. It looks like you've got the right idea on diet/exercise. Start plugging away at it and you'll be good to go .

/hug

[mudy]

Thank you guys for the hugs! >< :x

Really..Canola oil is that bad..?I love sesame seed but I think to cook with that it'd be too intense as for taste. Olive oil..?Greap seed oil? Flax is not good for cooking, right?

I try to get most of my carbs in the morning, then reduce it as the day goes(before mom came I had FF greek yogurt with no carb protein powder for/with my dinner -not sure that my stomach was thankful for the powder chunks thus)

I think during the day I have so much going on that I don't have time to eat properly and when I finally get home, there is a packed fridge and right after I stop eating, I feel hungry again or "I have to eat something" feeling -like yesterday when my fish salad wasn't enough and I had the tofu thing..

I recently, in the past 2-3 weeks feel very very tired during the day. I am not even in the mood to go to gym, I have to force and literally force myself going in when before I couldn't wait to get in. When I am at work, I just want to get out and go to gym, when it's time to go to gym, I just want to go home. Of course, when I get home I am no longer tired..


I was wondering if I should get some supplements or other multivitamins (with more calcium and iron and all the goodies I should take)


Thanks

[ktj4l]

Originally Posted by mudy

Really..Canola oil is that bad..?I love sesame seed but I think to cook with that it'd be too intense as for taste. Olive oil..?Greap seed oil? Flax is not good for cooking, right?

Olive oil does the trick.

Originally Posted by mudy

I try to get most of my carbs in the morning, then reduce it as the day goes(before mom came I had FF greek yogurt with no carb protein powder for/with my dinner -not sure that my stomach was thankful for the powder chunks thus)

Eat 25% of your carbs in the morning. 25% two hours before your workout. 25% after your workout. The remaining 25% can be fruits and vegetables. Try to schedule your fruits towards the first half of the day and vegetables for the second half.

Originally Posted by mudy

I think during the day I have so much going on that I don't have time to eat properly and when I finally get home, there is a packed fridge and right after I stop eating, I feel hungry again or "I have to eat something" feeling -like yesterday when my fish salad wasn't enough and I had the tofu thing..

Put food in tupperware containers and take it with you is all I can say about that. Make yourself some meal replacement bars or shakes you have in a mixer that you just add milk to if you have to.

Originally Posted by mudy

I recently, in the past 2-3 weeks feel very very tired during the day. I am not even in the mood to go to gym, I have to force and literally force myself going in when before I couldn't wait to get in. When I am at work, I just want to get out and go to gym, when it's time to go to gym, I just want to go home. Of course, when I get home I am no longer tired..

Keep a journal of your gym activities. Set goals. This might keep you more motivated to go straight to the gym after work because you will be forced to write down that you didn't go and achieved nothing that day if you don't go.

Originally Posted by mudy

I was wondering if I should get some supplements or other multivitamins (with more calcium and iron and all the goodies I should take)

Animal Pak is what I take as my multi. I don't know if it is recommended for women to use.

Other common supplements:
Water, water, water (Most people don't drink enough. Try to pound at least a gallon into you each day.)
Fish Oil
Beta-Alanine
Acetyl L-Carnitine
Whey Protein (I think you're already taking this.)
Creatine

I take Glucosamine for my joints and it helps my wrist, but I don't think this is a common supplement to take.

[mudy]

Thanks..
Water, I didnt mention but I do drink.
I never skip a workout day, I do grab myself to go
I made snacks (cookies and pancake), as I wrote in my meals in the first post
I do take omega 3-6-9

[RU4A69]

Sesame seed oil does not lose it's nutrient quality/EFA integrity when exposed to extreme heat---almost all other oils DO. Sesame oil tastes great, so I don't sea what the problem is.

Omega 6 and 9 are NOT to be supplemented: it's entirely unnecessary. You need omega 3, which needs to be balanced w/ 6 and 9: 6 and 9 being supplied aplenty by your diet.

Good luck Mudy

Supps:

Creatine and Fish oil.

Fish oil promotes lipolysis. The creatine will help build muscle: muscle burns fat.

[mudy]

Thanks.
So, have I been eating right this week?
-

Just for reference, canola oil:


"Canola oil (19 grams – about 1 ? tablespoons per day) may reduce the risk of coronary heart disease due to its unsaturated fat content, according to supportive but not conclusive research. Canola oil should replace a similar amount of saturated fat in the diet without increasing calories." [http://www.cfsan.fda.gov/~dms/qhccanol.html]

The main price-discovery mechanism for worldwide canola trade is the Winnipeg Commodity Exchange canola futures contract. Rapeseed is traded on the Euronext exchange.

" Canola oil has been touted as a healthy oil due to its low saturated fat and high monounsaturated oil content—the latter almost 60%—and beneficial omega-3 fatty acids profile. The Canola Council of Canada states it is completely safe and is the healthiest of all commonly used cooking oils.[4] Traditional rapeseed oil contains higher amounts of erucic acid and glucosinolates, both of which were deemed undesirable for human consumption by the United States Food and Drug Administration (FDA). Erucic acid is implicated with cancer and rancidity and glucosinolates are goitrogenic.[citation needed] Canola oil reduces them to very low levels—0.5 to 1% for erucic acid—which is below the 2 percent limit set by the USDA. [5]

For many years, rapeseed oil was used for human consumption in Canada. Although the undesirable effects of glucosinolates and erucic acid were known, they were deemed an acceptable risk versus the many health benefits of rapeseed oil. Nonetheless, researchers attempted and were able to develop fully "double-zero" varieties by the 1980s without significant levels of those two compounds. " from wikipedia

[mudy]

Today:

BF
2slices of ww bread (100cal/2) 2 tbsp ANPB (grounded in store)
1 ***e FF greek yogurt
1 scoop prot. powder, few raisins
2 mugs of coffee, coffee mate

Snack
1 mug Coffee
1/4 cup FF ricotta +half banana smashed + splenda

Lunch
Protein pancake
1 pouch tuna (90 cal)
1 diet coke

Exercise
P. pancake + 1/3 cup blueberries


Dinner
1 turkey chops
1 cup lettuce
1/2 cup mix of brown rice/zucchini/green beans
1 tbsp sugarfree preserv
1 tbsp stoneground mustard
1 tbsp goatcheese feta

1.5 hours later
1 mug coffee
1 handful walnut/almond
1/3 cup lite silken tofu
2 tbsp prot. powder

I was hungry...

Exercise
12 mins jumprope
20 mins elliptical, cybex on weightloss setting level 7
walking to transportation with packed bag

hope I did allright..