Vicky's Journal

[Germangirl]

So I have long put off creating a public journal....I'm not sure why exactly..I suppose because I know that my goals, my accomplishments, and my failures will be laid out in public, for everyone to see.

However, I decided that today was the day because I have reached a point where I am so annoyed with myself and what happens when I set goals. As soon as I make goals for myself, it seems that I do everything in my power to work against them. The only time I have been able to pull through a goal (in relation to health & fitness & giving up things you love) was when I gave up soda for lent (I used to drink at least 1 a day). I guess this was motivating because I felt that if I didnt stick with it I would be a disappointment to someone else, not just me.

So, I am going to give this a try. I will write down what I eat, when and what I workout, etc. etc. I really hope this will help me stick to my goals and help me make progress!

To begin, in August I moved to Chicago to start a full-time job and full-time grad school. Time is a huge factor for me since I am always running around, unfortunately working out and eating healthy has suffered because of it. I used to be 125 pounds but in the past few months I fluctuate between 117-120 because my schedule prevents me from eating enough healthy foods.

My first goal is not to lose weight but to reduce body fat. I know its mainly diet and thats my problem. I have no self-control and I always find a good excuse not to go to the gym. I just wish I could stick with a goal.

So..I am starting my journal today because I think that with the help of your criticisms and inspirations I may be able to pull through. So thanks in advance Any suggestions along the way would be greatly appreciated

[ChplHillGymGirl]

i'm glad you're on here - sounds like you're like i used to be where you set goals for yourself and then work against them - fear of failure is what i finally realized. now here's for the cheesy part of my post: don't be worried about being judged on here, we're all here to help and support you

[buffandspirited]

Best wishes. You're a beautiful girl...and must have a mind to back it up (considering you're working and attending grad school full time), so I'm sure once you decide this is truly what you want for yourself, you'll achieve it!

[Germangirl]

So to start.

Here is my planned diet for today. I already messed up this morning because I wanted to get up at 5am to get my workout but I didnt. So now I have to go after work.

Meal 1 (8:30am):
-Nonfat latte (I need my coffee in the morning)
-500 ml water
-Oatmeal (1 packet, organic)
-1 large banana
(346 3/69/15)

Meal 2 (12pm)
-500 ml water
-2 100% WW slices bread
-2 teaspoon yogurt spread, brummel & brown
-2 slices tomato
-a thin layer of chipped beef (dry)
-2 thin slices provolone (I love cheese..I know, I know)
-1 whole egg (hard-boiled) should I take out the yolk?

Meal 3 (3pm)
-1 low fat, WW organic blueberry waffle
-1/2 cup of berries

Meal 4 (7pm)
-GNC Pro Performance Mega Whey Protein Shake (1 scoop, 22g Protein)

Meal 5 (8pm)
-dinner....I dont know yet. TBA.

Meal 6...well, it's Friday..things are usually more unstable in terms of diet b/c I will probably go out with friends).
Total cal: Well, it depends on the dinner but right now I would be at:

936 30 119 55 or 30/46/24

I am having a hard time to eat enough during the day b/c I am at work and so when I get home I am so hungry and probably eat too much. Sigh.

Workout 5:30-7pm
10 min warm up cardio (usually some plyometrics)
-legs today. I have to plan this out sometime today. But def. squats, deadlifts, lunges.
-abs.

[Germangirl]

Thanks so much for your nice messages already! I really appreciate it!

[buffandspirited]

Protein....protein, protein protein...you need more of it...aim for 20-30 grams at each meal. This will get your total cals up and help to build some lean muscle.

[Germangirl]

haha, I know..it is sooo hard for me to get my protein up to 40%. The reason is...I am pretty picky when it comes to that.

For example, I dont like lunch meats like turkey, I haven't tried tuna b/c the smell turns me off, and I tried bringing a chicken breast to work that I grilled the night before and I hated what it tasted like the next day. I know, I am pretty difficult.

It seems that the only time I like to eat meat is when I am getting a homecooked meal from my mother!

I guess I should really try tuna..ugh. Any non meat protein choices besides drinking protein shakes all day?

[buffandspirited]

Originally Posted by Germangirl

haha, I know..it is sooo hard for me to get my protein up to 40%. The reason is...I am pretty picky when it comes to that.

For example, I dont like lunch meats like turkey, I haven't tried tuna b/c the smell turns me off, and I tried bringing a chicken breast to work that I grilled the night before and I hated what it tasted like the next day. I know, I am pretty difficult.

It seems that the only time I like to eat meat is when I am getting a homecooked meal from my mother!

I guess I should really try tuna..ugh. Any non meat protein choices besides drinking protein shakes all day?

I definitely get tired of meat too. I do eat tuna, chicken, and quite a bit of ground turkey, but I also find protein in egg whites. I make my own version of french toast with it (with ww, high fiber, high protein bread), omlettes, protein pancakes (with ground oats and whites), etc. Fish is really good for you...not just tuna. If you like salmon you can make salmon patties with ground oats and some eggs mixed in. Just fry it with non-stick spray and it's pretty good. I used to use protein powders and meal replacements, but don't that much anymore. I occasionally eat protein bars as a treat, but get most of the protein from eggs, salmon, and turkey. The lunch meat version is pretty processed...try to stick to natural versions.

[Germangirl]

Originally Posted by buffandspirited

IFish is really good for you...not just tuna. If you like salmon you can make salmon patties with ground oats and some eggs mixed in. Just fry it with non-stick spray and it's pretty good.

Is this something I could make the night before and bring to work? What kind of salmon do you use? fillets or canned or what?

[buffandspirited]

Originally Posted by Germangirl

Is this something I could make the night before and bring to work? What kind of salmon do you use? fillets or canned or what?

Yes, I buy a can and mix the entire can with 1/2 cup of ground oats and about 1/4-1/2 cup of egg beaters. I mix it all up (bones and all because it's good calcium and you don't taste it at all) and spray a non stick pan with a little oil and then just "fry" until browned. I use the whole can to only make 3 patties. The fat content is a little high (but good fats and I don't use much more in my diet), but total calories per patty works out to ~280. But, you're getting ~40 grams of protein per patty and 9 grams of carbs. You can also do this with tuna, if you prefer. I put each one in a sandwich baggie and eat for lunch with some veggies.

[Germangirl]

Great! I'll have to try that! Thanks

[Germangirl]

So the rest of the day/evening didnt go so well.

I found out some things that someone did that made me not be able to concentrate at the gym/made me really sad.

I was able to get in a 4x10 squats, 4x10 deadlift, seat leg curl 2x10,2x8 & leg extension 1x10,1x8,2x6.

But I was thinking about other things so I went home. Then everything got even worse & my whole life basically just changed in 10 minutes.

Usually I would go run for ice cream or pizza if this occured (emotional eating) but suprisingly I didnt. I didnt even feel like eating, but I did eat a sandwich b/c my cals are too low.

What a great day to start a journal

[CharacterCounts]

Days like that are never fun -- but remember, there is only one person in the world whose actions you can control -- and that's you. Sounds like your progressing, as you didn't turn to food as a way of comforting yourself.

So while things may not look great right now, I predict better things for you in the future!

Keep up the hard work -- you're looking great and no matter what the bad news was, don't let it sidetrack you from your goals!

[Germangirl]

Thanks for the encouragement CharacterCounts

Yeah..I am feeling a little better today. It's was just one of those weekends that completely changed the future. We all have things like that, but i am sure things will get better soon.

I was actually suprised at myself. I got up early on a Saturday morning to run to the gym and lift shoulders/back. I never get up early on a saturday but I was at the gym by 8. Now I feel sore so I must have had a good lift

My problem on weekends, though, is food/meals. Because things are different on the weekend in terms of my schedule, etc. it hard to stick to the six meals. So saturday's meals were not so good.

M1- Post workout Protein Shake (22g) (9:30am)

M2- Went out to breakfast with my roommate. I had half of a veggie omelette. I forgot to ask for egg beaters so that means I had 3 whole eggs. ugh. But I only had half. As a side I asked for WW toast and a fruit cup (versus the normal hash browns) 11:30 am

This is where my day went downhill in terms of diet b/c I went shopping and was running around.

Soo....M3- 6pm.
2 WW toast, chipped beef, 1 slice provolone
I was still hungry so I had 1/4 cup granola with fat free milk.

Then I went out for a few drinks (haha....saturday nights are tough to keep restricted)

Sunday.
-no workout
M1- granola (1/2 cup) with fat free milk (9am)

M2- My other omelette half. (12 pm)

M3- cheat..sourdough baquette (I know, I know), chipped beef, and 1 slice provolone. 3 pm

M4- Taco Pot 7:30pm. (tomatoes, beans, very lean ground beef, crock pot) healthy meal and lots of protein (which i need!)

Thats it.

I know my weekend diet is awful... how do you all keep it straight on those irregular days?

[Germangirl]

I am going to Barbados in 19 days. I first gave myself 2 month to clean my diet/ exercise right. That quickly changed into a 1-month goal...and now I only have 19 days left b/c the 1-month goal restriction didnt work either (I told you I have problems with goals..haha)

So now in 19 days I will be in a bikini. I think I am fine now but I really wanted to see more progress at this point (but you cant get progress without hard work...and I have only being working half as hard as I could).

Any quick/emergency suggestions of how I could still make a little bit more progress by the 3rd of March? I know "emergency" diets/exercising are not good and not long-term solutions.

What do you guys do when you have an upcoming photoshoot or something like that where you really need to focus? Any tips I should focus on? Well if anyone knows, just let me know Thanks!

[CharacterCounts]

The only answer is discipline. Cut out all cheats (including alcohol) for the next 19 days and eat a super clean diet, drink a lot of water and keep up your exercise, and you will see improvement.

From your photos, you look great already -- so I don't think you have too much to worry about -- you're bikini ready!

CC

[Germangirl]

Thanks again

Yeah, that is true. I probably make it harder than it is...all I have to do is resist the normal temptations for 19 days, that is not that long. Too bad my office environment is so tempting...everyday they bring in bagels, donuts, chocolate, cookies, etc. It is sooooo hard. ugh!

Just a few seconds ago my coworker just brought me a nonfat latte from Starbucks. Just randomly. But on the other hand, that is basically just non fat milk and espresso..so personally, I dont consider that a cheat. or is it?
I sweetned it with 1/2 package of splenda.

I can do it though. There is a huge candy jar sitting about 2 feet away from me filled with reeses peanut butter cups. I havent touched it

[CharacterCounts]

Well, it's 160 extra calories, and an additional 20g of sugar -- so it can add up if your not careful. If you, really, really want to see some progress, be incredibly strict over the next two weeks and you will see results.

As for the office temptations, I know the feeling all too well. I'm glad those resees peanut butter cups are not sitting by me -- I love those!

[Germangirl]

Okay today's meals

M1-
2/3 cup low fat granola with 1/2 cup nonfat milk
1 large banana (8:45am)

M2-
15 baby carrots (11am)

M3-
taco soup (homemade, crock pot: lots of tomatos, beans, XLean ground beef)
(1:45pm)

M4
Nonfat latte
Nonfat chocolate/vanilla jello
(4pm)

For the remainder (I have class tonight from 6-9):

M5
2 WW slices bread
1 tablespoon hummus
1 thin slice provolone
1 think slice roasted chicken breast
(~probably around 6pm)

M6
If I am still hungry I packed a nonfat yogurt and grapes

M7
Protein shake (22 g)

Workout:
around 9pm (after class)
Cardio only (20 min HIIT) (treadmill or stepper..depends how crowded the gym is)
Abs (14 minutes)
I am usually really tired after monday's class so I would rather do HIIT than have a weak lift.

Concern: Hmm...my protein is still too low. I dont get it. I am eating chicken breast, lots of beans, ground beef. My carbs are too high.
It looks like this for today (and that includes the optional grapes/yogurt)
cals: 1365
grams: Fat- 24g carbs- 219 protein- 80
(17/59/24%)
My fat grams are too low too....I dont get it.

[twinnett]

Protein and fats too low..I would say carbs look fine actually

[Germangirl]

yeah, I know. This is one of my main problems. Except yesterday I felt like I ate a lot of proteins...but it is still not near enough.

I am having trouble finding enough food to meet the requirements (food that is versatile that I can bring to work/school).

[Germangirl]

So I need to confess and edit my evening meals.

This was what I was supposed to do:
For the remainder (I have class tonight from 6-9):

M5
2 WW slices bread
1 tablespoon hummus
1 slice tomato
1 thin slice provolone
1 think slice roasted chicken breast
(~probably around 6pm)

M6
If I am still hungry I packed a nonfat yogurt and grapes

M7
Protein shake (22 g)

My Edit:
I didnt have the yogurt but I had the grapes.

Then I went to workout and did 20 minutes HITT and 15 minutes abs (like I was supposed to)

When I got home I didnt feel like a protein shake..so I didnt have one...but I was really hungry and had:
1 WW toast with hummus and 1 thin slice provolone (can you tell I am addicted to bread and cheese?)
1/4 cup oats granola with a cup of milk (huge desire for dairy...)

So yeah...that changed my macros for the day....and probably decreased my protein.

[Germangirl]

I was given another nonfat latte (but this time with a shot of vanilla)!! Ahh..I think this is a really nice gesture but I didnt want that b/c I am trying to have a clean diet

B/c of all the snow my company is having a "snow day lunch," catering food. Its either going to be pizza or potbellies. Heh, I have my own lunch but I bet they'll make comments if I bring that in the conference room. Im just tired of always having to explain what I eat.

If I were to get lunch from potbellies..I guess I could go with wheat skinny veggie, no sauces. But I bet that bread isnt even the real whole wheat kind.

[CharacterCounts]

Let's see you have reeses peanut buttercups, potbelly sandwiches and vanilla lattes being offered to you ... that will definitely test your self-discipline!

Hope you stay on track,

CC

[Germangirl]

Yeah, its pretty annoying. doing okay, I guess.

My class and meeting are cancelled tonight due to the snow storm here in Chicago so I am excited I will get to the gym early. I am going to do biceps/triceps today. I think I want to do some squats and deadlifts as well. I just feel like it. Then I want to do some HIIT.

I need to work on writing down my workouts before I go to the gym. I just kind of go in there and do what I feel like.

I will write down after the gym what I did and how much. I will bring my journal book to the gym so I can write it down.

ugh, Im hoping I have a good workout today!

[Germangirl]

Foods for day:

Wake up, 6:30 am
Supplements: 1 multivitamin, 1 Hair/Skin/Nail vitamin, 1 coq enzyme 10, 1 pill Flaxseed oil

1- 8:30 am
2/3 cup Cascadian Farm Oats & Honey Granola (love this stuff, too much sugar (14g)?
1/2 cup nonfat milk
1/2 cup nonfat milk + coffee (cafe au lait)

2- 11am
17 babycarrots

3- 1pm
2 WW bread slices
1 thin slice provolone
1 slice tomato
1 thin slice ovenroasted chicken breast
1 tablespoon hummus
1 small Gala apple

4- 4pm
1 lightnfit yogurt

5-
1 grilled salmon filet
1/2 cup brown, long-grain rice
1 cup mixed veggies
(still have to think of a sauce to make)

6-
1 FF chocolate-vanilla jello

Macros:
28g F
227g C
101g P First time I will get it above 100!!!!! However, I need at least 120g (1xbodyweight)
Total cals: 1505

Workout
-20 min HITT

LEGS
1) Squats
10x45 (warm up)
10x95
8 x105
8 x105
6 x110

2) Straightlegged deadlifts
I have to figure out my min/max/reps

Alternative between lunges/dumbbell squats
3) Lunges w/ 25 pound weights (on each side)
Three sets of 10
4) Dumbbell squat with 45 pound weight
Three sets of 10

I will add on more stuff to do..but thats the plan thus far.

[Germangirl]

Some basic stats:

Weight: fluctuate b/w 117-122
Height: 5'4
Body fat: estimating around 20%
Goal fat: 16%
BMR: 1367
Maintainance: 2118
Activity level: Desk job but workout 4-5 times/week. At least 1 hour. I would consider myself moderately active.
To lose fat: 1518

How am I doing so far? I cant get my protein/fats high enough b/c of my busy schedule during the week. Weekends I tend to overindulge, also at night sometimes b/c I am so hungry.

Workout motivation? It has been better recently. I would like to get up in the morning to workout but I can usually only do this 1/week.

Biggest problem? Self-control with candy,chocolate,cheats, etc.

[CharacterCounts]

tried substituting an egg white omlette for the granola you eat in the morning? I know it won't taste as good, but it will increase your protein intake, while reducing carbs.

Keep up the hard work!

[Germangirl]

I have actually done that a few times but it is hard b/c I usually dont have time to make an omelette before work. But you are right, I could def. get some more protein if I did that. One thing I noticed though, if I eat an egg white omelette, I am hungry again right away. The granola is good, in that sense, b/c it keeps me feeling full longer.

[Germangirl]

havent written all weekend! My mom came to visit.

So, my goal is: 2 weeks, clean eating.
I am leaving for Barabos March 3rd so until then I am going to see how clean I can eat.

- no chocolate things (nonfat jello ok) or candy & no pizza (even weekends!)

Goal: Just to see if I can at least eat healthy and have good workouts for 2 weeks.

Today's meals:
1. organic oatmeal (1 serving) with frozen blueberries (1/2 cup)
1/4th cup nonfat milk for my coffee. 8:30 am

2. baby carrots 11am

3. Homemade Lasagna (My mom made this for me last night). Used part skim, reduced fat mozzarelle cheese, nonfat milk, lean ground beef. 1 or 1:30 pm

4. yogurt with some grapes 3pm

My class starts later today, so I am hurrying to the gym from 5:30-6:30 to do legs. Then go to class at 7.

5. Protein shake after workout. 6:45pm

6. Whole grain roll (hollowed it out), 1 tablespoon hummus, 1 thin slice provolone, 2 thin slices chipped beef (it's a PA thing, so gooood ) 8pm

I am hoping I wont be hungry after this, but I have to figure out the macros for today. If I am still hungry at 9:30 when I get home, maybe Ill have some almonds?

I always have such an urge for granola...thats all I ever want to eat but obviously if I eat too much of it, that works against my goals.