kellytherunner gets cut journal

[kgitaitis]

i will be posting my progress on this journal thread. Feel free to offer suggestions! i will include every workout and my honest food intake.
im: 5 '1 1/2
start 117 lbs
bf% 19%
goals under 110 pounds
goal bf%: 10-15%
age 27 1/2

I am looking forward to change… ive basically been putting all my energy in to running (certain amount of miles per week, training for races etc) and now i am going to break from that and focus on the weight training a little more. I am excited and scared, as i hate change (good or bad)… I try to jump into things to fast, and i dont want to do that because i end of failing. So with the food, it wont be perfect to start, but i will make progress. I eat pretty clean. My problem is i am a taster. i NEVER order my own desert but heck, i share it with my hubby! Or i finish off the leftover breakfast my daughter didnt finish. And yes, i know, all those calories add up. Aside from that i eat pretty clean, lots fruits, veggies, whole grains, lean proteins. My weakness is natural peanut butter, diet sodas, and splenda in my coffee. i know these arent the worst offenders, but they have certainly helped me maintain my weight for the last 8 years. Which is fine, because i am healthy and happy. But now i am ready to go even further, which would mean cutting out some of these items and quit the taste testing! So here goes!

i am starting my food in the morning and the workouts on monday, of which i will def track. Basically with my food im cutting out all sweets and "tastes", but will keep my splenda in my coffee and a few diet sodas, but plan to eliminate them, as i see what kind of progress i am (or am not) making. i am open to suggestions to those who have "cut up" and have experience in this area.
Today i start the diet portion of my plan. I wish i could just go cold turkey and eat COMPLETLY clean, but i have tried that and realized i am addicted to certain things. So i am going the gradual approach so that i can stick with it and eliminate the "offenders" slowly but surely. So the way i have devised my plan is as follows. i made it up my self, so i know it might be a little abnornal!

I have 5 levels of strickness.

Here is the basic meal plan
Breakfast

English Muffin(food for life brand, organic, no flour)

1 TBSP natural peanut butter

1tsp honey/spray butter

coffee with splenda and 1/3 cup of low sugar soy milk

or english muffin with egg beaters

or oatmeal with egg whites

Lunches/dinners:

Boca burgers with steamed brocoil

Chicken with steamed green beans

fish with greens

Protein Shake with frozen strawberries

egg whites with berries

protein cereal with light soy

basically i already eat like this, but through out the day, i Nibble here and there and takes "bites" while cooking or may have at least one "real" sweet per day

also drink diet sodas and splenda on oatmeal, in coffee, and sugarfree jellos and puddings

So my first goal is to go without "real sweets" and stop nibbling. After that is accomlished, ill get rid of the peanut butter, artificial sweetners/diet sodas and added salts

So Phase1

Basically, the above plan but am NO NIBBLES AND NO REAL SWEETS

Once this is accomplished ill move to phase two:
PHASEl 2

Get rid of "extra fats" such as peanut butter

once that is accomplished:

Phase 3

Cut out diet Sodas: this one will be tough (or at least limit them dramatically)

once that is accomplished:
Phase 4 get rid of ALL artificial sweetners (such as splenda in coffee, oatmeal and sugar free snacks) this will be tough

Finally once all these things are accomplished, i will go to phase 5:

Phase 5: All of the above PLUS no ADDED SALTS
Right now i am working on getting all the "nibbles" and avoiding "real" sweets, which i feel would be a great accomplishment. Because these are some habits i have formed. know i can stick with this for now more than cold turkey everything, as i am addicted to sweetners and diet sodas and salt. So here i go with phase 1!!

[kgitaitis]

Woke up at 5am to do shoulders and legs. Today was heavy day. Also did 30 minutes of cardio (10 treadmill, 10 min stair mill, 10 min eliptical) normally i do an hour cardio in the am, so this was different. But it felt good and got a good workout.

I hope to do well with my food today. Today is phase 1: no "real" sweets and no more "nibbles" and mindless snacking!!
bREAKFAST: 7:30 am
WATER 3 - 16.5 OZ

FOOD FOR LIFE ENGLISH MUFFIN 1 1/2

NATURAL PEANUT BUTTER 1 1/2 TBSP

HONEY 1.5 TSP

COFFEE WITH LOW SUGAR SOY MILK (1/3 CUP) AND SPLENDA

had another cup of coffee with soy and splenda around 10:00am

10:30 16.5 oz bottle water

had clients until 2:30 and was so hungry. I didnt do to bad. My hubby called and wanted me to stop by the grocery store and pick up some stuff. I did drink an unsweet tea, as i walked through the store to avoid impulse buying because my stomach was empty. I waited until i got home to eat:

1 boca burger w/ low sugar ketchup

2 cups brocoli and cauliflower

15 seedless grapes

1 diet pepsi with lunch

(i probally could have eaten more protein. im not a big meat eater, so i am working on this) but it filled my tummy and i was satisfied.

Things to work on: The artificially sweetend drinks, more protein, bring a snack if i know ill be out so im not starving at next meal.

Temptations i have avoided today (so far)
my family wanted me to pick up a dessert. Usually i would pick up something i liked so i could eat some. I was definitly tempted to get something chocolate (and being hungry didnt help) but instead, i bought something i didn?t care much for, therefore wont be eating any of it. I knew if i got chocolate cookies home, as an example, it would be all over. so i didnt! Yea! Next i stopped by burger king to get my daughter a kids meal (trust me i NEVER buy her fast food, but just "happen" to today) so there were some fries sitting next to me ALL the way home. i dont really like fries and never ever buy them for myself, but i usually would have mindlessly grabbed maby 3-4 of them. But not today i ate none!

Got hungry about 2 hours later. So i cooked a carton of egg beaters in the microwave to cook. Meanwhile i munched on about a cup of yummy crispy juicy grapes. oh yum!

Then i ate my eggs. oh these are good too.

Around 7 made spaggeti for the family (whole wheat spagetti, and lauras lean beef.). healthy but def not food on my plan. However, i ate about 2 oz of the lean beef. Again not the best choices today but overall i didnt eat a "REAL" sweet today which is true progress for me!!

but only got 66 grams protein today. Def could have more. could have laid off the grapes (as i didnt plan them out and ate them only as i was waiting for my food to get done) to save on carbs too.
Tomorrow is day 2 and i will continue on phase one until i get it down"{ no snacking, nibbles or "real" sweets.
i will weigh in in the morning to see if ANY progress was made in one day! ha.. you never know!

see ya tomorrow!!

[kgitaitis]

Today i woke up sore and hungry! My calves are KILLING me. i normally never work them because my calves are fairly big from running. For breakfast i had:

Coffee

Low sugar soy milk and splenda

food for life english muffin

1 TBSP natural peanut butter

1 tsp honey

So good. This breakfast will keep me sane until i am able to give up sweets completly. But i know my results will come quicker once i get rid if the peanut butter/honey and exchange it for egg whites. its amazing how we can form attatchments to certain foods.
I plan on heading to the gym at 10:00 and back tonight at 5:00. My goal to day is to do 30 min cardio in the am and 30 min in the pm on various peices of equipment. I also plan on working chest in the am and triceps in the pm going heavy again.

12:30 back from the gym for round one. Did 10 min tredmill hills, 10 min eliptical, 10 min stair mill and a heavy tricep workout. Also did abs and 60 pushups.

hungry! Made a boca burger and brocoli and cauliflower and a diet pepsi : (
Yum yum, also snuck a couple little blocks watermelon from the fridge while i waited: ooppss!that wasnt planned.

i hope to have a protein shake and egg beaters later this afternoon. i need more protein!

had a client at 1:30. after that my car wouldnt start so i had to go to the repair place, wait for my ride etc etc. needless to say im a little pissed off, b/c my car is there and i am now home: UNABLE to get in my chest workout and last 30 min cardio for the day, and probally wont be able to fit in a good workout tomorrow due to these car troubles. I am so focused and then this had to happen!

I stuck my finger in the cool whip (just one or two finger fulls) IN MY STRESS, BUT STOPPED MY SELF BEFORE i got out of hand (see, these are the "nibbles" im trying to stop. I also ate 2 little teddy grahm cookies.. im working on it!This is huge progress!!)

so now i am making chicken for dinner, but am debating if i want that or my egg beaters.

5:30 ate 2 small cartons of egg beaters. yum! (and a diet pepsi : ()
6:30 ate 2 ox boneless skinless chicken breast with lemon juice and a sugar free jello!

i am full and done eating for the night.

still worried about getting all of my new workouts in this week due to the car issues. I hope it works out.

problems today:

again waited to long to eat resulting in the "nibbles"

got more protein today (got 94 grams!), but could use more.

didnt get that 2nd workout in today

needs to be careful of artificial sweetners via coffee and a few diet drinks.

But didnt really have a lot of "nibbles" and no real sweets. So i am pleased with that B/c this was goal number one, but know i have a ways to go.
see ya tomorrow!

ps: Has 2-3 spoons low sugar low fat ice cream (as i was fixing it for hubby) dangit!!

pss: if you want to see my complete workouts they are on my workout tracker on my bodyspace!!

[kgitaitis]

7:30 am

had my most delicious breaskfat (i so look forward to this!)

coffee

1/3 cup low sugar soymilk and splenda

1 food for life english muffin

1 tbsp (measured) natural peanut butter

1 tsp honey

i am stuck at home until i hear from the car people. Hopefully ill be aqble to hit the gym tonight!! If not i am going to have to emprovise on things i can do at home. 9i will post what i do, once i get a plan)

i am a very planned/scheduled person, so anything that puts a dent in my plan frustrates me! But i will def keep clean with the food (as this is the most important part) and do SOMETHING at home until i am able to make up for what i wasnt able to do yesterday and possibly today. I was down one pound yesterday, but am not excited yet, as on a usual basis my weight fluxuates between 114-117. once i get below 114 ill start getting excited. I do feel bloated from the sweetners/diet drinks. i WILL eventually cut down and get rid of these, but these are helping me right now as i get rid of the "bad, real sweets"

So let me get some house work done and i will fill you in on what i plan to do today : )

lunch: boca burger (just the meat, no bread) with low sugar ketchup and 2 cups brocoli/cauliflower.
not very hungry today.. a little bloated......"started"... but no cravings. that is good.
i did eat about 1/2 serving of teddy grahms (they were my daughters) only naughty thing today though : )

ate about 3 oz chicken around 3

finally got my car back!! (6:30pm) but wont be able to get a workout in today. i guess today is my rest day LOL.. however i WILL do 30 pushups and some glute raises (come on, i must do something)

This sounds crazy, but seeing all the great success stories on here, i am almost like, what if i do all the right things, make all the sacrifices, blog all my entries and see little change. What if MY body is the ONE body that doesnt shape it self like these other gals? Ive always had to work my tail off and eat pretty good to stay "healthy" and normal. And because im going from one extreme to another, will i really see it? i already eat pretty good and always have worked out... what if nothing happens!!!

but, hey, what do i have to lose (except a little body fat) right? might as well try. So here i risk that embarrassment and press on as i prepare some sort of lean protein for dinner. Im going to have to sit down and restructure my workouts for the week since ive missed today and half of one yesterday.

Dinner: some of that delicious protein cereal with light soy (while the family eats pizza they ordered, which really doesnt appetize me at all) the i have a sugar free jello while the fam eats ice cream for dessert. but after that no more food for the night. Its kinda boring, food use to be fun. it used to be fun to take a few bites of this or that or savor the taste of something "fun". To sneak a little bite of hubbys desert or taste as i cook to "make sure it comes out right"....

But these are habits that must be broken and i am proud to do it and excited too. I am anticipating working out tomorrow.

i cant wait til breakfast!

see ya tomorrow!!



kelly

[vanillabn]

Hey! I just found your journal today and I'd love to follow along I used to run a LOT as well, and then switched over more to weight training. I'm looking forward to watching your progress! Good luck with your goals

[kgitaitis]

cool... your progress pics are GREAT, feel free to offer tips! i agree, i was running almost 70 miles a week and my body wasnt getting lower in bf%, so time to try something new!!

[kgitaitis]

Is it me, but as soon as i wake up i am so ready to eat? My breakfast is the most "leaneant" of my day and i really look forward to it. That food for life english muffin feels me up until like 12. i know i should eat a snack between now and then, but my tummy is really full. One of the best things i have learned about is listening to my body. For so long i would eat "just because its time" or i would stuff food in just because it tastes good. Now i have slowed down and started listening to the God-designed signals that subtly say "stop". Learning about "head" hunger and true "stomach" hunger has been eye opening.
anyways, as i sit here eating my breakfast, i am pondering why my alarm clock didnt go off. I set it for 4:45 so i could get to the gym by 5 am. Now ill have to restructure my workout week AGAIN.
So heres my new plan:
Monday 30 min cardio heavy shoulders and legs (check... did this)
Tuesday: 30 min cardio heavy tricep, 60 pushups, abs ball (check... did this)
Wed: Unprepared rest day (yep, did this!)

Thursday: one hr cardio (broken up into 30 min sessions)
Back/bicep Heavy

come back to do heavy chest which i missed tuesday
glutes, abs, pushups

Friday:
30-60 min cardio
LIGHT weights lots reps:
shoulders, legs, triceps
abs, glutes, pushups

Saturday:
30-60 min cardio
LIGHT weight lots reps:
chest, back, bicep
absm glutes, push

so this is the new plan. I had read a good artical by a competitor that said the quickest way to get results is to do 3 heavy days and 3 light days working each muscle group 2 x week (which is what i have planned, but because i missed a day have to pack the light days into two days)
i just ate:
coffee
1/3 cup 8th continent light plain soy milk and splenda
food for life english muffin
2 tsps of natural peanut butter (notice the lower dosage)
1 tsp honey

once i finished this i was sad it was gone already! For my reps/sets etc.. i am tracking them on my workout tracker if interested.
just fyi: i stepped on the scale and it was 114. However, this was on my scale and not the gyms, so i cant be to sure yet. (but consisering im on my time of month... not bad)
ok, so i went to the gym and got my heavy chest workout and even 50 min cardio.
BUT i locked my keys in my car (so i had to deal with all that) (does this week seem awefully darn crazy!!.. i swear my like is easier than this usually)
meanwhile while i waited i was STARVING... so i ate a 150 calorie (low sugar ) protein bar. It had 7 grams fat/0 sugar. the fat was higher than i would have liked AND i ate 3 little twisty pretzels from daughters snack back (this was done is stress, but still wrong)

3:30 ate some protein cereal with light soy.. yum!
i was not able to get my 2nd workout in today. I think for this week im gonna just work each body part once (heavy) and next week work each body part Once (with light/lots reps) and then the next week start combining the two.
im just getting overwhelmed this week because im trying to pack to much in to soon (thats just how i am!) and need to take it slow, enjoy the process. I didnt give myself any room this week for error/emergencys (which i had a few) but im learning and am excited.
Today at the grocery store i started feeling "cravingish" but i denied all the temptations before me. the weekend will be the ultimate challenge. On Fridays we always have a nice meal and Dessert and go out and on the go more. I have a tendency to get off track on
the weekends, if i get off trac. but i am quite determined to stay focused, prepared etc. I have GOT to do this.

its 7:30 now and im not sure if i am hungry. i am alittle. ill eat some egg beaters and be done for the night.
But i cant wait til Breakfast. And tomorrow ill hit back/biceps heavy.

kelly

[vanillabn]

You're doing a great job!! Your new plan looks great!! The article sounds interesting too.

Great willpower getting up at 4:45... I have yet to do early morning workouts, but I wish I did! I find it so hard to get out of bed so they're always in the evenings Good job!

[kgitaitis]

yea, i am def a morning person... i just like to get it outta the way!! i despise evening workouts!!

[kgitaitis]

Wow, day 5... although i know i have a lot to change and cut out, i must admit i am pretty proud of myself for not indulging in any "real" sweets. Its one of my only issues, but can def get outta hand. As an example i had made chocolate chocolate cookies about 2 weeks ago and couldnt stay out of them. So my goal is to not bring anything into the house that i like. Or that would tempt me. Although my family doesnt "need" them either. My family really does eat pretty healthy breakfast,lunches and most dinners. But they are not trying to lose fat, so they can have other things in moderation. But i cant use that as my excuse. It looks like my family eats terrible.But,My husband has come a long way. When we got married 8 years ago, he didnt work out AT ALL. about 4 years ago he started working out and hasnt stopped since. Hes always been skinny, and we would eat two different meals (mine healthy, his bad). But now hes healthier, buff and i am very proud of him. We eat MOST of the same meals now. He has some areas to improve in the food department, but who doesnt. But he is at an ideal bodyfat and weight. My daughter is 4, and i have really tried since birth to get her on a good track. I always have a fruit or veggie with each of her meals and she loves them! All her carbs are 100% whole grain, and she only eats white meats. She does have a sweet tooth (got this from me, i suppose) and so ill get her those 100 calories packs to satisfy that. And then of course when the family eats desserts a couple night week.

So anyways, i am excited for a new day and a new workout. This week has been crazy, but I wish i could fast forward a few weeks. The waiting part is insane. Its like "is it working?" Am i doing the right things, do i need to change certain things? All you can do is wait and see if what your doing is working!

Breakfast:

The Usual: coofee with light soy and splenda

food for life english muffin (look up "food for life"... just do it these products are AMAZING)

2 tsps natural peanut butter

1 tsp honey

YUMYUMYUMYUMYUM!!!!

I think i havent been putting my water intake/diet sodas. i will do that, to stay accountable with that. Fridays are busy. My husband has Jewish roots so we celebrate "Shabbatt" in which we always make a crock pot dish and nice dessert. I usually dont eat the meal, but usually taste the dessert. And im usually anxiuos to get things done, so i take a lot of "bites" while cooking.Tonight will be a test, but i really feel like im going to do well.

around 10 i'm going to head to the gym for back/bicep workout : )

ok, so got that workout in as well as 30 min cardio. Because i had been doing SO much cardio it is almost strange not to be doing more right now.
So i went grocery shopping right after the gym and was HUNGRY. so i got about 4 oz boars head turkey breast and munched on it through out the store. Also ate a few to many grapes (total today., like 2 cups!!)
then headed to the mall for a playdate. (ate about 1/4 cup of daughters non fat frozen yogurt.. that wasnt good)
then we went to olive garden. i just got the salad (no dressing, no croutons, just lettuce and tomatoes basically) i just ate it to "be eating something there" but didnt eat any breadsticks or that crap.

At home i had crock potted (is that a word) chicken pot pie (basically chicken breast, veggies, and cream chicken soup) the only bad part was the soup so i poured a small bown and rinsed in off in a strainer so i am just left with chicken and veggies (emprovise!!) I ate about 3 oz boneless skinless chicken, the mixed veggies (carrots, peas, corn.. all the starchy ones) a couple strawberries and a few slices kiwi. Def a little overborad with the fruit/sugar today. ill do better tomorrow.
Not the best day of eating, but not the worse. and oh, yea... scale down to 114.2!!
So, im gonna enter my workout in my workout tracker and plan for the rest of the weekend.

talk to ya tomorrow!!

kelly

[amj0883]

Hi

It does sound like you are doing great and have the drive to reach all of your goals!!

It does sound like you were probably overtraining with the running and probably not eating enough calories to fuel it...

Good for you for passing up some treats - but remember moderation is key! You do not want to drive yourself crazy limiting everything you eat...

I"ll be following along

[kgitaitis]

THANKS!! Your progress pics are awesome...
yes, i was doing more running than weight training, which was fine for the goals i was trying to accomplish. But with my new goals, i gotta change it up!!

[kgitaitis]

alright, so the week at a glance:

Monday:shoulder and leg workout HEAVY, 30 min cardio
Tuesday: Tricep workout (heavy) and 30 min cardio
WED: off
Thursday: Chest workout (heavy) 50 min cardio
Friday: Back/ Biceps (30 min cardio)
also various abs and pushups at home a couple days of the week.
Its a good start. I had some road blocks this week, but at least i got each body part worked ONCE this week. Next week, ill do a similaier routine but with moderate weight and lots reps. The week after that ill combine the two, so ill work each body part twice.
As for the food, i feel i did pretty good (for me) usually i am in "maintenace mode", eating healthy 85% OF THE TIME AND THEN "SNACKING" OR "TASTING" OR ENDULGING IN SOMETHING I SHOULDNT,Which is fine because i was at maintenace and got all my workouts in. But for loss, i cant do those things! I had a few moments, but really nothing terribly fattening. i know i still have lots of changes to make.

My weight started at 117 last Saturday the 5th, so approximatley one week later, as of yesterday i weighed in at 114.2. I didnt start changing the eating habits/weight training until monday, though! So not bad!

I just ate my delicious english muffin with natural peanut butter (1 tbsp) and 1 (tsp) honey, coffee and soy milk. YUM.

Ill track my food through the weekend, but i am pretty much done with my weight training for the week. Ill be active, and probally throw in some pushups/glutes or abs but my routine is complete for the week. Monday will start a new week, ill def weigh in early Monday Morning at the gym and chart that as well.

Overall, i feel good. I think it helps keeping a fairly leaneant breakfast, because ive tried going "all out" right off the bat and always fail. But i am feeling good. As for the weight, once i see it under 113 ill start getting excited about that, as my weight fluxs between 114-117 on a normal basis any how. So well see.

I plan to stay prepared on the weekend and if we go out improvising with the foods. I am focused!!

11:30 got a little off focus started "tasting" but stopped it before out of control set in.

I just ate a bout 15 grapes, 1 tsp (or a finger full!) of peanut butter, and about 1/4 cup of rinsed chicken breast from the chicken pot pie from last night. Im full so im gonna have to hold off on Lunch til a couple hours. but im back focused again. Just got a little off there and needed to share to stay accountable. : (

around 2:30 i got sick so i didnt eat much the rest of the day just:
2 sugar free pudding cups and 1/4 cup chicken breast. thats it. i feel beetr now so ill get back on track in the morning.
No workout today.

Kelly

[kgitaitis]

Ok... back on track. Weekends seem weird and "off: but it could just all be in my own head. Its simply establishing a routine on the weekends and not viewing them as "different" than the weekdays.

Breakfast: 7 am

the usual (english muffin, 1 tbsp natural peanut butter, 1 tsp honey, coffee, 1/3 cup soy, and splenda)

I ate it a little fast, so i didnt get to enjoy it as much as usual. We are off to church soon and wont get back until around 2:30 (my hubby is a worship Pastor and has to play all services), so i am going to bring some snacks to eat so i am not ravenous after church. I cant wait til Monday to get back on track with workouts / a scheduled routine. But i must learn to work around the chaotic weekends/life in order to make this work.
11:00am ate i serving of protein cereal in a baggie
the last two days i have been getting head rushes and feeling very strange/distant afterwards for hours and causes me to panic. I am not sure what to make of it.. low blood sugar, low blood/pressure, dehydration gee i dunno but its freakin scary. if anyone knows what could be causing this, please let me k now. as i am changing my diet a bit and not running very much anymore, lifting heavy weights so a lot of changes that may or may not have anything to do with it.

at 11:00 am ate a baggie 1 serving protein cereal

i was feeling woozy so i ate 2 miniture chocloates ( i didnt want to but hubby insisted)

met friends at a thai resturant arund 2:00 ate a salad with cucumber/tomatoes and 2 peices of crab meat

9:00 ate an english muffin w/natural peanut butter

[kgitaitis]

Woke up... still not feeling well,got a headache, but back on track with workouts and such. Had my normal breakfast a (do i need to keep typing it LoL)

I went to the gym around 10 and worked out with my hubby we did 10 min eliptical and 10 min stair machine. We also worked Biceps. i did a moderate weights and lots reps. i will post them in my workout journal on my bodyspace.

When i got home i ate a boca with light ketchup. I havent been very hungry lately. not sure why.

i had some clients today and finally got home at 6:00pm. i ate:
2 oz chicken breast (from a rotisseri chicken, no skin)
1/3 cup brown rice
1/2 cup green beans
i will probally have 2 sugar free puddings later on this evening.
also will do 30 pushups, glute raises and abs tonight.

had about 5- 16 oz bottle water
had about 4 diet pepsis
also ate about 4 peices sugar less gum through out the course of the day.
This week i will work each body part once with moderate weight and high reps. I will post the "plan" tomorrow.

kelly

[kgitaitis]

Feeling better today. Getting my appetite back. Had my usual for breakfast (yum!) and headed to the gym around 9 for a light weight/ high rep LEG workout. I will post that on my workout tracker on my bodyspace. I also did some abs on the ball and 30 pushups. Also 20 min. Cardio. I had wanted to do 30, but lost some time, so ill make that up tomorrow.
I was on the go today so i ate a pure protein bar (160 calo, 4.5 fat, 2 sugar, 15 protein) its not something i want to be eating daily. But it was portable.
When i got home i ate 2 cups of protein cereal (yum!) 20 grams protein, low sugar, low fat,and one serving light soy milk with that.
Dinner was a few oz chicken breast and green beans. I also had a low sugar pudding.
i think i ate 2 skittles too : (
i weighed in today at 113.8. Still going down! yea! Taking it fairly easy this week. Next week i plan to start working all my muscle groups twice. My goal with cardio is 30 min/day or 2 1/2 -3 hrs week. Im still getting used to this!! I m so used to like 2 hours per day! lol
so the rest of the week looks like this:
Monday:
BICEPS LIGHT/LOTS REPS
20 MIN CARDIO
ABS, GLUTES, PUSHUPS

tuesday:
LEGS LOTS REPS
20 MIN CARDIO
ABS, PUSHUPS,GLUTES

Wed
20 min cardio (make up for above)
chest/tricep lots reps
30 min cardio
abs, glutes, pushups

thursday
30 min cardio
back lots reps
abs, glutes, push

Friday
30 min cardio
shoulders lots reps
abs, glutes, pushups

bye!

kelly

[kgitaitis]

Today was busy busy. I got a Tricep workout (lots reps, moderate weight) in the evening and only 10 min cardio. thats ok, though, as long as i get my 2 1/2 hours week im good, so i can make it up by the end of the week.

I will also do abs and glutes at home tonight.


food was ok. I feel like i ate a little more fat than i would have liked. it is as follows:

breakfast:

coffee

english muffin

natural peanut butter (1 tbsp)

i tsp honey

1/3 cup light soy milk/splenda

lunch:

2 servings protein cereal

1 serving light soy

snack: advantage protein bar (on the go) it has 170 calories, 7 fats, 1 sugar, 15 proteins

dinner: was snacky while making spagetti for the family, and ended up eating about 3 oz of lauras lean beef. Wish i didnt eat it, but was full so wasnt hungry for what i prepared.

water: 4 - 16 oz (need more!)

so decent day, feel i could definitly do better. i feel like a slacke ronly going to the gym once day! i usually go twice. and i may go twice tomorrow to make up some of this cardio and make sure i am getting good weight workouts ; )

9:00pm had a handful of m&m's.... and the kicker... they wern't even that great!! better tomorrow!

kelly

[vanillabn]

Looking great in here!! Glad you're feeling better than before & have your appetite back. You feel like a slacker going to the gym once a day?! LOL.

[kgitaitis]

woke up early... got to the gym around 5:15 am. Did 30 min cardio (to make up the last few days..) will go back this evening.
i also worked chest (i dislike working chest for some reason) my fav is shoulders and legs. then back, triceps, biceps and THEN chest. But its done with.
I LOVE getting up early and getting my workout in. Its a struggle actually getting up, but once im done i feel great! I weighed in this morning and it was 114.8... eekk.. i assume that is from the m & ms last night and the higher fat day (maybe) im sure its water/salt retention and will go down tomorrow. But i do want it to go down. if i hit a point where im maintaining, then i'll have to get stricker with the foods.
7am: the usual: coffee with light soy and slpenda, food for life english muffin with 1 tbsp natural peanut butter and 1 tsp honey. SOOO GOOD!!!!!
ill head back later this evening for a back workout and 20 more min cardio. I will also post my workouts in my workout journal with all the reps/sets/ weight etc..
i was just really busy yesterday doing bills and such. I hope to do better with my food today, i know ive been inconsistent and not doing the best i can. But like i said, i always get stuck at 114. That is my road block. I think i might unconciously sabatoge my self.. why eles would i eat those m&m's? But i cant allow my self to do that anymore. i want that scale under 110 darnet!!

need to go grocery shopping
i ate another english muffin with 1 tbsp natural peanut butter, i tsp honey.
i know, i know... im going shopping tonight... but it was still yummy! : )
went to the gym around 6 pm and did 20 min on the stair mill and back workout too.

ok.. today wasnt so good. i got snacky because i wasnt prepared and allowed my self to get starving! it spiraled from there! i know its because i have been leaneant and not eating according to my designated plan. i will do better tomorrow, getting back to the origional plan. but for now, im gonna be honest and write down everything i ate ... so embarrassing.
here goes:
protein bar (same one from yesterday).. no more of these!!
pretzels twistys from daughters snacks (one serving?)
watermelon (about 3 small blocks)
3 bites of icecream (i guess about 3 TBSPs)
one bite of another protein bar

i guess it could have been worse, but this is why i have maintained my weight for so long... stuff like this. But my goal is not to maintain but lose, so this cannot occur again! i calculated/estimated these items and my numbers were:
roughly 1200 calories,38 grams fat (31% of the day),169 grams carbs (way to many!) or 51 % of the day, 50 grams protein only 18% of the day!! yikes! i hope this doesnt sabatoge my hard work!!

kelly

[kgitaitis]

I re looked over the origional plan to get back on track. i am visual and need to keep that in view. i feel ashamed that i ate those "extra" items. My totals wernt terrible for the day but the quality of the food isnt essential in my goals. And the thing is, those items wernt even that good. i mean if im going to eat something "off" the plan im going to eat something GOOD! i just wasnt thinking properly But im back, and hoping to do really really good over the weekend to see a dent in my weight for Mondays weigh in! Today i will work shoulders and get 50 min. cardio today to assure i get all my cardio in for the week.
weekend challenges: i feel like im gonna do ok. i go to the grocery store today and as long as i dont purchase anything that would tempt me, then im good to go. Possibly Sunday were gonna go to the movies. Hubby gets popcorn and i usually eat a handful and he gets me m & Ms (peanut ones) but this time i will tell him NO!! Ill just get a diet drink there and eat before i go. i can do this. its all about preparing.
so breakfast (back to phase one)
coffee
1/3 cup soy light
splenda
english muffin
2 tsp peanut butter
1 tsp honey

for lunch had:
a boca patty 2 patties
1 tbsp low sugar ketchup
1 cup watermelon
3 strawberries

early dinner:
ate another english mufin with natural peanut butter (dangit) i felt sick after eating it and wished i had ate some protein instead
ate 2 spoonfuls of soup i was making for family as i was cooking it to make sure it was seasoned correctly.

snack: family ate strawberry shortcake... so i emprovised and ate about 1 cup of sliced stawberries with 2 serving cool whip (fat free) no shortcake.

not happy with today, i wish i didnt eat that extra muffin and wished i stuck with the plan. what is my problem. its simple. stick with the plan.
new day tommorrow.

kelly

[kgitaitis]

Today i feel more focuses. Breakfast (back to phase 1)
english muffin
2 tsp natural peanut butter
1 tsp honey
coffee
1/3 cup light soy/splenda
started getting snacky feeling around 11:30, but made the egg beaters (below) and was satisfied. I am glad i ate them before i started getting snacky.

lunch:
2 serving egg beaters
1 cup strawberries
2 servings of fat free cool whip (didnt really need this!)

snack:
2 servings of protein cereal
1 sugar free 10 calorie jello

dinner
ate boca patty with low sugar ketchup
2 cups brocoli and cauliflower

so far have 79 proteins.
dinner was about 5pm, and we were home all day. so i dont know if i was just hungry or bored... but ended up eating the following after dinner:
1 sugarfree pudding cup
2 sugar free jellos
a few bites of hubbys bowl of cereal
also ate a spoon on natural peanut butter.
all this over the course of the night from 5 until bedtime.
what is going on here? i have seemed to have gotten off track. to my defense i havent eaten anything crazy bad like cookies or brownies or chocolate, although if im going to cheat, i wish i had, since i know id enjoy that more than the above.
im open to anytips. i feel like i ate so much today.

kelly

[kgitaitis]

ok, lets try this again!!

breakfast: 7:00 am

coffee

1/3 cup light soy

food for life english muffin

1 tbsp natural peanut butter

1 tsp honey

snack: 11:00

1 1/2 cup protein cereal in a baggie

went to movie and drank a diet coke! but i couldnt resist some of hubbys m&m's. i probally ate the eqivalent of a serving through the whole 3 hours!!
came home.. wish i didnt eat those m&m's, so just ate some strawberrys and cool whip... just being honest!!
it has been two weeks tomorrow. i will weigh in and re focus (again)
this past week at a glance:
got all my workouts in:
2 1/2 hours cardio (eliptical, tredmill, stair mill) worked every muscle group once with moderate weight lots reps.
next week ill start mixing the heavy and light weight. ill post the plan tomorrow.

kelly

[kgitaitis]

im going to repost my food "plan" to remind what im trying to do. No nibbles or "sweets" that is the goal right now. once that is accomplished ill take out the peanut butter, sweetners and sodiums. But first i need to stop "nibbling" and NO sweets. com on , Kelly!!
**
went to gym did lower body workout with reps ranging from 4-15 starting with heavier weight and then to lighter weight.
also did 15 min on eliptical and 15 on stair mill.
abs on floor, glute raises and 30 pushups too.
food is ok. i feel hungry, ancy, maby its all in my mind! my weight was back to 115. water retention? bloating? surley all the "extras haven't equated more than a pound of fat.
heres todays food:
breakfast:
coffee,and light soy with splenda
food for life english muffing
1 tbsp natural peanut butter
1 tsp honey
lunch:
2 boca patties with low sugar ketchup
2 serving green beans
snack:
flaxseed cookie and sugar free jello
dinner:
protein bar (eaten before, above)
"nibbles":
one more flax cookie, a few spoons ice cream while preparing for hubby, another sugar free jello.

[kgitaitis]

July 22, 2008

Todays weight 114.6 (about a pound higher than last week. i suppose getting off the plan wasnt worth it!)

i went to the gym and worked shoulders using heavy and light weights. also worked hip abductors and hip adductors. abs, glutes and pushups? i will be posting on my workout journal. also did 30 min cardio (10 jog, 10 eliptical, 10 stairmill)

breakfast:

coffee, soymilk, splenda

1 food for life english muffin

1 tbsp natural peanut butter, 1 tsp honey

snack (unplanned):

1 1/2 flaxseed cookies

and about 4 cheesits (nibbles)

lunch: 2 cartons egg beaters

rest of the day PLAN:

snack:

1 serving protein cereal and half serving of light soy milk

Dinner:

boca patty with low sugar ketchup

2 servings brocoli and cauliflower

this will give me 73 grams protein
24 grams fat (23% of the day)

carbs are a little high for the day (133 grams) mainly due to the flaxseed cookies

lots of water

Hopefully ill stick to the rest of the plan today since i already have "nibbled" and got off track today.

[vanillabn]

Don't worry about going off plan little... it's probably just bloating and it'll be gone in a couple days!!

Why are you going to eliminate peanut butter?

[kgitaitis]

thanks, im getting a little discouraged...i feel like im hungry (head hunger, not neccesarily stomach hunger, maby) all the time!!
the reason i plan on eliminating peanut butter is because it is high in fat. I figure by eliminating it, ill save some fat grams. and i know a little isnt bad, but i LOVE peanut butter and find myself sticking my finger in the jar... which can add up for tiny amounts : )
usually i when i see a meal plan for a fitness competitor, i only really see proteins and veggies and rice... not really ever see peanut butter!!

[vanillabn]

I can see what you mean, because if you don't measure your fats they can definitely add up. However, you want to make sure you're getting ENOUGH healthy fats too-- it can be a huge factor in keeping you satisfied for longer, and I notice I can lean out better when I have enough fats in my diet. Have you thought about just keeping tabs on how much PB you use? Like measuring it or something?

[kgitaitis]

yea, i measure my Tablespoon in the morning, and sometimes will dip my finger in it, or if i have another muffin will use about the same amount. i guess, some is good, but i really keep wanting it through the day. so i figure if its just "out of the house" that temptation to over indulge wont be there. if i continue to see results while eating it, ill keep it. but if my progress slows down, i figure thats the first thing to go. experimenting to see what works for me : )

[kgitaitis]

Ok, so today started out decent.
Got an early workout in (triceps, also got in 30 min. cardio (10 eliptical, 10min. treadmill, 10 min stairmill) a few abs, and glute raises)

I ate my normal breakfast
snack: a delicious fuji apple!!

then it went down hill from there.

maby it is "weight" factor. of course i know i shouldnt be dependent on the scale. but you know how it is. maby its the fact im a little off focused, nervous, anxious, perhaps? lots of stresses and wanting to eat even though i am not physically hungry. Maby its the fact that i AM making SOME sacrifices and feel they are in vain. i know my sacrifices aren't as extreme as i could be quite yet, but still making changes, and figure if im not losing weight, then why not have an indulgence?
i am well aware that this is wrong thinking and i need to be patient, work hard, and stay persistent and consistent and that these sort of things dont happen over night. I KNOW THIS.
But whatever the reason/excuse, i messed up.

there it was, wh, i dont know, but it was there in my fridge. A package of cold nestle tollhouse cookie dough. yum. So i made them, but before i did that i ate about 2 squares of dough. heaven. then after they were made, i ate 2 more cookies. more heaven. i also snuck about 4 crinkle cut fries from daughters lunch plate.
later, i ate a few animal crackers and a few fingerfuls of natural peanut butter
for dinner i ate half an english muffin with ... you guessed it.. more peanut butter!!!

i feel like im going backwards. part of me is like, might as well enjoy the rest of the day (whats left of it) and not focus on healthy eating since you've already screwed up. the other (better) side of me is like, damage is done. nothing you can do about it. move forward and start fresh NOW. my numbers are not good, and eating ANYTHING the rest of the day will take my calories/fat over the edge. i guess ill only eat if im REALLY hungry. but i am frustrated. i hope this doesnt make a huge difference in my progress. but i guess ill start over. No need to give up, what good would that do? if im going to do this, then i have to press forward, give myself some grace and continue forward. but those cookies sure were good.... it has been several weeks since i have had any baked goods. and these are my weakness. i wish i were stronger. but i cant let myself compromise.
normally i wouldnt give myself slack about it because i figured my 10 mile run burned it off. but since im not running like that anymore, i know i have to be extra careful with the food. i miss running.
7pm: an apple, animal crackers

[kgitaitis]

i feel yucky. eating all those items that really weren't THAT enjoyable. so ill continue phase one (start back again with phase one) another week and a half (which would be approximatly 4 weeks from when i started.) then i'll go to phase 2 in which i eliminate the peanut butter (and honey too) from the plan. I've walked the line long enough. i guess i want the best of both worlds. i want to get by with as much as i can all the while seeing results. But i suppose if there is an item (in my case, peanut butter) that you have a problem controlling it is best to subtract it from the plan for a while. I guess it depends on the person too. some people can simply have a tbsp of peanut butter and be done. but i cant, therefore having to eliminate. but ill finish off phase one for the next week and a half (not "nibbling and NO more sweets) and try to get to 113 by the end of the 4 week marker. its a new day no need to dwell on yesterday.

8 am normal breakfast (coffee with light soy/splenda) food for life english muffin with 1 tbsp natural peanut butter and 1 tsp honey

11:00 getting hungry ate a medium sized fuji apple. yum!
plan to hit the gym this afternoon around 4ish.
12:30 rushing out the door and grabbed some animal crackers : ( bad choice, and ate one serving of those.

dinner: 2 cartons egg beaters and a tablespoon of peanut butter with a small slice bread : (
snack: apple with peanut butter!!!! : (
why cant i stop!!

dont give up on me if your reading this!!

better than yesterday, at least. i didnt eat desire to step on the scale. ill just wait until monday.

also got a heavy/light bicep workout in.

got in 30 min. cardio, broken into 3-10 min sessions (stair mill, treadmill, eliptical)

as well as 60 push ups, glute raises and abs on ball.

my biceps were burning and fatigued so i had to cut it short, but plan to do the last bicep exercise at home with my free weights : )

biceps isn't my favorite exercise, but it is the one thing i need!!