Hollyday's Phase 2

[Hollyday]

Okay so phase 1 was losing some weight in a much needed way. I started out at 152 lbs.

waist was 37 inches, I can't remeber the rest because I forgot my notebook upstairs. But anyway now I'm about 133-134 and waist is down to 33 inches. I would like to get down to 115-120.

Phase 2 is going to consist of major weight lifting where as phase 1 was more cleaning up my diet, breaking the bad eating habits, dropping my beloved Coca Cola, and exercising.

Today's meals

1st meal -- I packet of Take Heart oatmeal and a vegetarian sausage pattie

2nd meal -- light n fit yogurt with some raw oats thrown in

3rd meal -- grilled chicken sub (at a restaurant, no mayo, no onions)

4th meal -- Taco salad (made with vegetarian ground beef, doritos--bad I know, cheese, and refried beans)

I had to kinda guess around on the calories but probably around 1200

I'm on my 3rd water bottle.. trying to get in 6 a day.

Went to the gym and did 20 min on exercise bike, then lifted weights (lower body, and really worked the abs too.. then 10 min on eliptical.

tomorrow will be a cardio day. Did pretty good, didn't have any chocolate or sweet cravings! So that's good. I think the water really helps with that.

[Boots]

Hello Hollyday (thats a cute name)

Congrats on your phase 1 and good luck on phase 2.

[terracotta]

Okay so phase 1 was losing some weight in a much needed way. I started out at 152 lbs.

waist was 37 inches, I can't remeber the rest because I forgot my notebook upstairs. But anyway now I'm about 133-134 and waist is down to 33 inches. I would like to get down to 115-120.

Phase 2 is going to consist of major weight lifting where as phase 1 was more cleaning up my diet, breaking the bad eating habits, dropping my beloved Coca Cola, and exercising.

Today's meals

1st meal -- I packet of Take Heart oatmeal and a vegetarian sausage pattie

2nd meal -- light n fit yogurt with some raw oats thrown in

3rd meal -- grilled chicken sub (at a restaurant, no mayo, no onions)

4th meal -- Taco salad (made with vegetarian ground beef, doritos--bad I know, cheese, and refried beans)

I had to kinda guess around on the calories but probably around 1200

I'm on my 3rd water bottle.. trying to get in 6 a day.

Went to the gym and did 20 min on exercise bike, then lifted weights (lower body, and really worked the abs too.. then 10 min on eliptical.

tomorrow will be a cardio day. Did pretty good, didn't have any chocolate or sweet cravings! So that's good. I think the water really helps with that.

your waist was 37 or your abdomen? Just wondering because some people don't know where their waist is..

are you adding 2 more meals to that? You need at least 1600 cals.. 1800 would be better with your activity level.. what is your height?

[Krissypoo]

4th meal -- Taco salad (made with vegetarian ground beef, doritos--bad I know, cheese, and refried beans)

You can still have this. Take a whole wheat tortilla, cut it into wedges, set the oven to 350 and bake the tortillas until they are crispy. Use fat free cheese and black beans if you can. You can use fat free refried beans if you must(I just hate refried beans )

[abbs]

Great job on phase 1. Now your plan for phase 2 sounds good - eating clean and heavy lifting will help you get results.

To do this though you will need to increase your calorie level, 1200 is too low.

Your BMR (5ft 3inch, 133lbs) is about 1370.

With the weight training and cardio you will be active so you need to mulitply this number by 1.5.

1370 X 1.5 - 2055

That gives you a daily maintenance calorie level. This is approximate and could be higher or lower depending on how much cardio you do what kind of job you have etc. But it gives you a good number to start with.

You dont want to go lower than 500 below your maintaince level. So like Terrocotta said around 1600-1800 a day would be good. Its better to start higher than lower, so try for 1800 a day and you can always lower that in the future if you need to.

Spread your calories over 6 meals, eating about every 3 hours.

Good luck with phase 2!

[Paichka]

Okay so phase 1 was losing some weight in a much needed way. I started out at 152 lbs.

waist was 37 inches, I can't remeber the rest because I forgot my notebook upstairs. But anyway now I'm about 133-134 and waist is down to 33 inches. I would like to get down to 115-120.

WHOO HOO that is awesome! Congrats on your weight loss and your continued commitment to being fit -- welcome!

Phase 2 is going to consist of major weight lifting where as phase 1 was more cleaning up my diet, breaking the bad eating habits, dropping my beloved Coca Cola, and exercising.

I love to see that you're continuing the trend with weight lifting rather than going nuts with the cardio like so many people.

Today's meals

1st meal -- I packet of Take Heart oatmeal and a vegetarian sausage pattie

2nd meal -- light n fit yogurt with some raw oats thrown in

3rd meal -- grilled chicken sub (at a restaurant, no mayo, no onions)

4th meal -- Taco salad (made with vegetarian ground beef, doritos--bad I know, cheese, and refried beans)

I had to kinda guess around on the calories but probably around 1200

1200 really is too low, I'm in agreement with the rest of the posters. Also, if you're going to be doing some serious lifting, you need more protein. Do you have a food tracker that allows you to see your macronutrient breakdown? Proteins vs Carbs vs Fats, etc? If not, there are a bunch of programs online that allow you to track what you eat -- fitday is one of them, calorieking is another...there's a thread on here called 'Calorie Chart' that sarawood started where Emma-Leigh mentions a bunch of these programs...I highly recommend using one.

I'd get some protein powder or add some egg whites to your morning meal -- just oatmeal and a vegetarian sausage patty is probably not enough. Your morning meal should be pretty hefty as it's the first after a nightlong fast -- oats + sausage patty + egg whites would work well, or mixing up your oats, egg whites and some protein powder, or cottage cheese into a pancake...possibilities are endless. I second what Abbs said too...spread out your calories into 5 or 6 meals...just add another snack in there after your workout -- fruit and yogurt maybe, or cereal + yogurt, etc. If you look at the other journals, you can get a really good idea of excellent meal plans.

Went to the gym and did 20 min on exercise bike, then lifted weights (lower body, and really worked the abs too.. then 10 min on eliptical.

I really recommend doing cardio after your weights workout -- maybe warm up for 10 minutes to get the blood pumping, but any longer than that and you're going to start fatiguing yourself. You'll get the most out of whatever you do FIRST -- so if your focus this phase is on lifting, definitely lift before cardio. If you find your lifts make you too tired to do cardio, then you have a couple of options -- either don't do cardio on lifting days, or separate your cardio & weight workouts by about 6 hours -- so do cardio in the morning, weights in the evening or vice versa.

Anyway, I hope you find everything you need on here, welcome, and good luck!

Sunny

[vanessa40]

Hi,
I just wanted to sy hello..i saw from another post that we are in the same hieght/weight range..i'm 5'2..almost 5'3..and i weigh 134..i too would love to get down to around 115-120...good luck to you..i know we can do it...

Vanessa

[Hollyday]

I will write more later and anwser questions.. I'm waiting for my daughter to get home from school and then we are going to vitamin world. I'm picking up some protein powder so that will help with my calorie intake and protein (i'm sorta vegatarian). I'm also picking up some stackers. I've been very tired lately even with changing my eating habits etc. so hoping this will help give me a boost.

I was measuring my waist at the fattest part of it.. lol. Which is probably a little below the belly button. If I measure at the belly button I'm 32 inches. I've been pregnant 3 times so I don't know if it will ever be small and flat again?

Vanessa that is so cool that we have are stats so close! I'm glad to see somebody here with so much in common. I will be thinking of you!

[vanessa40]

My lower abs are my worst area..what kind of ab work do you do for that..

Vanessa

[Hollyday]

So far about the only thing I've been doing is this thing at the gym that you lay on and you can do crunches correctly. I usually do 3 sets of 25. Yesterday I did that twice. It just burns when I do it. So hopefully it is working.

I think someone asked my height .. I'm 5'3.

Today I had

2 vegetarian sausage patties
watermelon

yogurt with raw oats

protein shake

fettucini noodles
piece of garlic bread

so far my total calories is 1015.. so I will probably have something high in protein when I get back from working out. Today should be a cardio day but I'm going to go ahead and do upper body today since the next 4 days I won't be able to go to the gym (dh and I tag team parent with our jobs). I have a treadmill at home, a free weight and a weidner weight lifting thing so I can use that over the weekend since I won't make it to the gym.

[Hollyday]

Oh and Paichka, I was feeling tired yesterday lifting.. so I will do lifting first for now on. Thanks, I was actually really dragging. I did the bicycle first, then lifted then did eliptical and I thought it would be okay since usually the stationary bike doesn't feel like it "works" me.. but I was dragging yesterday. so won't do that again.

[Hollyday]

well I'm happy with my upper body lifting last night. I think I did a decent job.

Today I took my first stackers 2. After I'm done with this bottle I will take a couple of weeks off and then try lipo 6 since so many people recommend that.

So far I had scrambled eggs and a vegetarian sausage pattie for breakfast. It's time for me to eat again but not sure what I want. I need to get some more water in me too.

[shortsteph]

Hey congrads on the weight loss.

I'm close to your height and weight I will be watching your journal..

[vanessa40]

Just wanted to pop in and say hello again...you look like you are doing great..

Vanessa

[terracotta]

I will write more later and anwser questions.. I'm waiting for my daughter to get home from school and then we are going to vitamin world. I'm picking up some protein powder so that will help with my calorie intake and protein (i'm sorta vegatarian). I'm also picking up some stackers. I've been very tired lately even with changing my eating habits etc. so hoping this will help give me a boost.

I was measuring my waist at the fattest part of it.. lol. Which is probably a little below the belly button. If I measure at the belly button I'm 32 inches. I've been pregnant 3 times so I don't know if it will ever be small and flat again?

Vanessa that is so cool that we have are stats so close! I'm glad to see somebody here with so much in common. I will be thinking of you!

Hollyday that is your abdomen measurement! Your waist is the narrowest part of your torso.. my abdomen is about 32 as well (I measure that at my bellybutton)... but my waist is a 28.

[Hollyday]

oh okay thanks!

Today was weigh in day for me (on fridays) and since I'm eating more, lifting etc.. I dropped 3 lbs this week! My friend tried to say it was just water but I told him Im eating great (5-6 meals a day) I actually feel like I'm eating more than before.

I weighed 132 --- I weighed 135 at the beginning of the week due to eating bad a couple of days before starting phase 2. I started at 152 so I'm at exactly 20 pounds down now.

So far this morning I had a protein shake (I used low fat chocolate milk, muscle milk protein powder chocolate milk flavor, strawberries and ice) and a vegatarian sausage pattie. My groceries are low so not sure what I will have for my second meal coming up.. probably natural peanut butter and baby carrots. 3 rd meal will probably be a big salad with lettuce, carrots, broccoli, chicken and fat free dressing.

Need to do cardio today.

[Krissypoo]

oh okay thanks!

Today was weigh in day for me (on fridays) and since I'm eating more, lifting etc.. I dropped 3 lbs this week! My friend tried to say it was just water but I told him Im eating great (5-6 meals a day) I actually feel like I'm eating more than before.

I weighed 132 --- I weighed 135 at the beginning of the week due to eating bad a couple of days before starting phase 2. I started at 152 so I'm at exactly 20 pounds down now.

That's great! Congratulations!!!

[Hollyday]

thanks you

[shortsteph]

Great on the weight loss...

I cant wait till I reach 20..

I'm almost there...

[vanessa40]

Congradulations on hitting the 20 pound mark...

Vanessa

[Hollyday]

still doing good...

One question though.. last monday I weighed 135, this monday I weighed 130. Is that bad to lose 5 lbs in one week. It is the first week of phase 2 so i changed up my diet and my exercise/lifting and started taking stackers 2.. so i'ts been a big week. My friend said it was probably just water weight, but usually you hear that if you are starving yourself.. I've been actually eating more meals, I haven't missed a meal at all..lol.

I did lower body last night at the gym. Today will be cardio. Tomorrow I will do upper body at the gym

So far today I had a hard boiled egg and two vegetarian sausage patties. I did by some cereal at the store that looks good. It has flax in it. I'm going to start taking fish oil too since so many people recommend it.

I love having this healthy hobby of weight lifting and eating right. It can be an expensive hobby but worth every penny!

[vanessa40]

Holly...
Wow...5 pounds..that's great..i'm no expert on the weigh things so i'll let the other ladies comment on that..and you are right..i love this new hobby to but it can be pricey and it takes me a lot longer to make my meals now too...lol..

Vanessa

[Hollyday]

ughh

Just... ate.... a handful of cheetos.. and a handful of chocolate.. chips....


What has gotten over me?

The rest of the day was good..

Breakfast a hard boiled egg and 2 veg. sausage patties
meal 2 was organic golden flax cereal
meal 3 broccoli with a little low cal/low fat dressing
meal 4 chicken breasts, a half of a corn on the cob and a biscuit
meal 5 a protein bar


then the downfall of cheetos and choc chips... what is a girl to do?

[Hollyday]

yesterday I had

hard boiled egg, 2 veggie sausage patties
big salad with baby spinach leaves, chicken, carrots, broccoli, etc
garden burger with broccoli florets and low fat/cal ranch to dip them in
then worked out : upper body
came home drank protein shake (skim milk, choc protein, strawberries, ice)

Today so far I had
bowl of organic golden flax seed cereal
1 banana

Meal 2 will probably be yogurt with fiber (new brand) and some added oats and maybe a hard boiled egg

have to work so will probably eat subway for dinner and have a protein bar as a snack at work.

Getting ready to do cardio...

At first my weight just kept dropping but I've weighed the same now since monday. ugh, but that's still a 2 pound loss since last friday (friday is weigh in day)

[Hollyday]

Ugh,

I ate cheetos last night! So woke up this morning.. I gained a pound! I'm still down 1 pound since last week but this is so disapointing. I'm going to step it up at the gym today! I ate so good the whole day too!

Today for breakfast I had

piece of light bread with natural peanut butter
hard boiled egg

I'm going to try and keep my calories on the low side since I will be having a protein shake after my workout.

How do you stop the cravings and popping pieces of candy during the day or whatever?? I'm so close to being in the 120's again I can almost taste it! lol

[Krissypoo]

How do you stop the cravings and popping pieces of candy during the day or whatever?? I'm so close to being in the 120's again I can almost taste it! lol

I find that eating every 3 hours helps, drinking green tea with splenda also helps. Whenever I think I want food, I drink water. That usually kills my desire to eat something else.

You'll get into the 120's. Just keeping working hard and eating clean. It WILL happen!

[lesliev]

I understand the little oops that happen late at night.... I am in the same place you are. I am 5'2" and weigh about 135, and have already lost almost 20lbs. But I still have a little binge once in awhile.... though I don't know if a handful of chips counts as a binge, I still feel bad about it.

How do you like that Muscle Milk Chocolate Milk flavor protein?? I just bought it yesterday, and can't decide if I like it. I bought it because I forgot to order my favorite protien powder... oh well, guess I need to order it quick!

Keep up the good work!

Les

[Hollyday]

I like it, but it taste so much better with milk. It really does taste like a milkshake.. of course I use skim milk and I only use one scoop of it, and a scoop of lower calorie, cheaper whey.

Anyone got any good protein shake recipes that you can just use water to cut calories down?

I'm feeling so down about my weight for some reason. I'm also feeling like Im in over my head and don't know what I'm doing. I lifted weights in high school, and worked in a health club for a year and then after that I've pretty much spent my twenties having babies..lol.

I read here, and it seems like maybe I'm doing stuff wrong?

I've been doing

lifting lower body
next day cardio
next day upper body
next day cardio

etc etc...

my goals are killer abs! Right now my waist is 32 inches and I want it around 26 or so? I want defined abs.

I want to weigh about 115? I put a question mark because I'm open, depends more on how clothes fit etc. We all know how deceiving the scales can be.

I want muscle definition. I don't just want to be thin, I want people to be able to see muscles and know I lift weights..kwim?

I'm so confused if I'm eating too much cals, not enough? I'm going to have to start using fitday. I try to count my calories out each day myself but some things I feel like I have to guess.. seems like a lot of guessing work. Like for instance one night for dinner I made lasagna. Well in my one piece of lasagna I don't know exactly how much ricotta cheese there was, or sauce, or mozarella, etc. I just have to guess.

Should I not be splitting my workouts (lower, upper)? I totally feel intimitaed by free weights for some reason? I get over there and I just draw a blank on what things I can do.. all the lifting names for things, is like a different language to me..lol. PLus there are big muscle guys in the free weight area and here I am barely able to lift anything. My brother is suppose to go with me one day.. possibly today and take me thru all the machines. He totally transformed his body in high school.. dropped 100 pounds and got muscular!

Sorry for the long rant, I just feel in over my head. Maybe having my brother show me some things will make it easier? It would be nice if I could have a partner too, but I don't have anyone that can go with me. All my friends are mothers and have a hard time getting away from the kiddos.

[Hollyday]

okay as far as food just had meal number 2. I had a light n fit yogurt with fiber (this is good girls, 70 calories), and added about a tablespoon of my flax cereal.

I always add things to my yogurt.. for some reason yogurt is just boring to me. My mother said she adds banana slices and says it is real good and taste like banana pudding.

meal number 3 will probably be broccoli and light ranch dressing

meal 4 will be noodles and some type of veggie

meal 5 protein shake after workout

[Hollyday]

oh also want to know.. how do i figure out how many calories i need if I'm trying to lose weight and gain muscle??