Workout/ Food Journal!!

[amoi]

I'm going to start keeping track of all of my workouts and food on here in hopes that some third-party accountibility will keep me on track!

It's late right now, and I'm exhausted so I'm only gonna post my workout from today:

CARDIO:
5 min warm up, 6mph
10x30 sec. @ 9.5mph, 60sec rest
5 min cool down, 3.5mph, 5% incline

WEIGHTS:
Bench press 30#, 3x10
Seated row 70#, 3x10

Squat 45#, 3x10
Straight-leg deadlift 50#, 3x10

Bicep curl 15#, 3x10
Tricep extension 10#, 3x10

Step ups, 3x10
Calf raises 50#, 3x10

Overhead press 12.5#, 3x10
Side arm raises 7.5#, 3x10

So there's my workout, any feedback would DEFINITELY be appreciated!

Thanks in advance!

[twinnett]

Hi and welcome!!! So what are your goals? How does your diet look? tell us a little about yourself!

[amoi]

Ok, now I am awake and have a little more time! haha! So I am a Junior in College, still trying to get my "real" body back after the dreaded Freshman 15 (or in my case 25!!!). Yeah, I never drank in High School and was always practicing my riding (I show saddleseat on saddlebred horses, if anyone else here does that I would love to talk to you!), playing softball in high school, and working out with the wrestling team. I was actually the manager, but they let me do the pre-season conditioning, and any plain old conditioning they did during practice!

So then I came to college weighing about 126, all of it muscle on my thighs from riding, lol. I never drank in high school so imagine my surprise when I come to college and start the binge-drinking party thing, Holy Cow! Despite my attempt at not going overboard by drinking only vodka mixed with Diet Coke, I gained 25 ish pounds over my freshman year! Binge eating had a lot to do with it, too. I had a lot of stuff going on in my life at that time...Hurricane Katrina basically turned everything in my life upside down right after I had left for school in a brand new state, hundreds of miles from my home and family and friends. Needless to say, that screwed with my head a little!

In the end, I found myself weighing 150 pounds when I left school that year! It wasn't horrible, because I am 5'8, but I am VERY much an apple and hold ALLLL of my weight in my midsection, so it was really not attractive at all.

Now after working out and dieting, and still trying to overcome the bingeing (I am doing much better with that though) I have gotten back down to 130-135. I'm kind of in this annoying limbo, and would love to get back down in the 20's!

Sorry this is so long, I'll make my diet part quick because I eat pretty much the same thing every day...

I have Kashi Cereal with fat free Vanilla yogurt and fruit for breakfast, or 12 tbs of eggwhites and a little fat-free cheese on Ezekiel Bread toast.

For the rest of the day, I buy 4 Chargrilled chicken sandwiches from Chik-fil-a in my student union. I throw out the bun, and replace it with one piece of Ezekiel bread, and they give you like 3 big tomato slices and a HUGE romaine lettuce leaf, so it's practically a salad (the leaves are literally sometimes bigger than my face!). I eat those about every 3 hours throughout the day.

I eat a lot of broccoli too, and I usually have steamed veggies and some kind of meat for dinner.

The downfall of my diet is peanut butter, and I sneak some in as much as I can. I really need to get that under control. I eat like 4 tbs a day sometimes!

Anyway, sorry again that this is so long, but thanks for reading if you have finally gotten to this part! haha. I will be posting progress pictures on my profile soon, once I find my charger for my camera! woops...

Thanks so much again, and any feedback is greatly appreciated, and thanks, Twinnett, for the welcome!

[AbramsAM]

Welcome!

I think you found a great place here on the boards

I can't wait to see your progress pics - i think your weight is fine now for your height, so I am interested to see your starting pics!

[vanillabn]

Welcome to the boards!! Looking forward to following your progress

[amoi]

I went to the city today to buy groceries and stuff with my dad, so my diet was a little different than usual:

1 cup of Kashi Go Lean

1 cup of blackbean soup at Panera
1/4 of a Chocolate Duet cooke at Panera (woops!)

Whole Grain Lean Pocket

Whole Grain Lean Pocket

4 oz lean ground Turkey (99% fat free)
2 cups broccoli


I didn't work out today because I was soooo sore, and wasn't home either...will do some steady cardio tomorrow for about an hour, then lift again on Tuesday.

I don't know how to post pics on here, so I am just adding some to my profile. They are from this summer, when I was actually 5-8ish pounds lighter than I am right now. I am definitely what they call "skinny-fat" and I want to get muscle tone/definition!!!

If anyone knows how to post pics on here, please feel free to let me know!

[twinnett]

You might have the PB downfall b/c it sounds like you might not be getting enough good fats in general..maybe add some olive oil to things, take fish oil supps, eat some nuts?

I used to show horses too...I really miss it!

[amoi]

Ok, I put up pics from this morning on my progress section, and I also accidently ate somem ice cream last night after my boyfriend went out. When I'm home by myself at night seems to be the time that is most tempting to binge...it sucks. I've gotta work on it though, so that is why I am writing it on here! hopefully today I won't have any unhappy junk-food to report!

p.s. thanks for the advice, twinnett! I just bought some fish oil supplements yesterday, but I have been taking thermogenic CLA from GNC for a while now. I think the problem is that I try to include PB for my good fats, but I like it soooo much i just end up gorging myself on it...I think I might just throw it out and get them elsewhere!

[twinnett]

You have a great base for some muscle!!! Start eating more and lifting heavy and you'll look amazing!

[amoi]

Ok, so weekends and nights are definitely my weakness as far as diet goes...today wasn't too bad though.

10 am 4oz turkey, 1/2 Ezekiel hamburger bun, 1 tbsp almond butter

1 pm 4 oz turkey, 3 ish cups whole green beans

2 pm other half of the Ezekiel bun and another tbs almond butter

3 pm 1/2 hershey cookie w/ 1/3c ice cream
4 oz turkey

walked 1 mile w/ my boyfriend's roommate's dog!

[amoi]

Ok so today I got up at 5:45 to get to spin class at 6, and our instructor didn't show up! so I just did my own thing on the bike:

2 min standing, heavy resistance, HR 180-195
1 min sitting, no resistance, HR 170-180

I repeated this 20 times for an hour! according to my HR monitor thing (its a polar monitor that straps around your ribcage) I burned roughly 650 calories.


So far today I have had:

9 am 20 almonds

10 am HUGE salad: 3 c romaine lettuce and 25 cal vinnegarette dressing
6 oz turkey

12 pm 1/2 c cottage cheese w/ 1/4c berries

2 pm 6 oz turkey, another salad (same kind)

3 pm 6 oz turkey


It looks like a lot and I'm really full...I hope I'm not overdoing it! I'm going super low carb for like a week to get my fat loss jump-started!

[amoi]

Another binge last night...Honey-nut Cherios, to be specific...ugh.

Sooo....I've got to try even harder tonight...NO CARBS AFTER 4PM!!!!

Frustrating!!

Anywho, so far today I've had:
10:30 16 almonds (100 cal)
11:30 3/4 c veg. soup (50 cal)
6 oz turkey (175 cal)
1:00 3 c broccoli + 1/3 c fat free cheddar (90)

*I'm not counting calories of plain, raw veggies!

Haven't gotten to the gym yet today, but I plan to get my butt over there after my 1:30 lab!!

[buffandspirited]

Originally Posted by amoi

Another binge last night...Honey-nut Cherios, to be specific...ugh.

Sooo....I've got to try even harder tonight...NO CARBS AFTER 4PM!!!!



Haven't gotten to the gym yet today, but I plan to get my butt over there after my 1:30 lab!!

That's why you're bingeing.....you're not eating enough.

[vanillabn]

Originally Posted by buffandspirited

That's why you're bingeing.....you're not eating enough.

I would agree... are you logging your macros anywhere? It's good to know where you're at. I've found fitday and nutridiary to be very helpful. I would die if I couldn't eat carbs after 4!

Honey nut cheerios are very good though, I must admit.

That's really annoying about your instructor not showing up... I'm not a morning person, so if I dragged my butt to spin at 6, I would be one unhappy girl if the instructor wasn't there!

[twinnett]

Originally Posted by buffandspirited

That's why you're bingeing.....you're not eating enough.

I'll ditto that! You need to eat more...balanced meals of carbs, protein, fat...there's nothing wrong w/ eating carbs at night..just plan it out! I used to have a lot of problems w/ night binging...once I started eating right, I have desire for it!

[amoi]

I have been trying to eat more lately...for some reason this summer I just lost my appetite and just never felt like eating much, and I was only eating around 800-1000 calories a day. (that explains why I got down to 126ish and still looked squishy!)

The low calories right now are mostly just a panic response to the 10 pounds I put back on right when school started! I know I'm not supposed to go so low but it's just a knee-jerk thing...

I'm trying to get up to 1200 right now, then 1500 after my metabolism gets back to "normal" or something. I did use fitday a lot this summer, and just started using it again.

I'm going to have to avoid carbs after about 4ish though, because carbs from that time until I go to bed are what REALLY set off my binges, regardless of whether or not I get enough during the day. Like, last night started off with me just being a little bit hungry so I was like Ok, I'll have a small bowl of honeynut cheerios and some fat free plain yogurt. So I did, and that led to about 3 more heaping bowls of cheerios with 2% milk...(didn't have any skim at my boyfriend's house.) Sigh. That is usually the story with my binging...I'll allow myself to have something that's totally within my day's calorie/carb range and then I just go NUTS.

Here are my macros so far today from fitday:

Calories: 916
Fat:26 (hardly any of it saturated)
Carb:68
Fiber:18
Protein:109

[amoi]

Does anyone know anything about Guggulbolics? I ordered some because it looked promising, but then I read the bottle and it referred to itself one time as "Guggulbolic steroids"...are they really steroids?? like, the bad kind??

[Rutgers911]

Sorry I don't , but wanted to wish you good luck with all your goals!!! I look foward to following your progress.

[amoi]

Ok here are my macros for today:

Calories: 1239
Fat: 29g
Carbs: 94g
Fiber: 21g
Protein: 159g
(I know fiber's not a macro but I like to include it anyway!)

was planning to lift tonight, but ended up having to go to dinner for my friend's 21st birthday. It was 12 of us at a hibachi place, and took about 2 and a half hours!!!

Will be waking up for spin in the morning though...then hopefully lift around 4ish after all my classes!

[amoi]

SO today I did my spin interval workout again for an hour...only burned 620 cals this time though! I plan on going back to the gym to lift after my THREE HOUR tv sesion is over!! (Damn ABC for putting all of their good shows on ONE night!!)

Here is what I ate today:
The numbers are Cals, Fat, Carbs, Pro.
Yogurt- Stonyfield Plain: 50 0 9 5
Kashi Go Lean: 140 1 30 13
Isopure protein powder: 100 0 0 25

turkey breast: 120 1 1 28
Jello Cheesecake(1 bite): 13 0 3 0

jello banana pudding: 60 1 13 1
turkey breast: 120 1 1 28

Ezekiel Pita: 100 1 21 7
canned chicken- valley fresh: 140 2 0 30
1.5 cup whole green beans

tuna: 160 2 0 36
1.5 cup whole green beans

Post Workout:
Peanut Butter- nat/organic: 170 14 5 7
Ezekiel Pita: 100 1 21 7

Totals:
Cal:1273
Fat: 22g (sat. 4g)
Carb:104g (not counting green beans)
Fiber: 22g
Protein:187g

any feedback on my diet would be great!

[twinnett]

If you're going for lower carbs, I'd up the fats a bit maybe!