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sheltiemom
Distinguished Member
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Posted: 9 February 2006 11:15 pm |
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| I don't envy your job. I don't know if I could resist all that temptation :?. Have you tried adding more fiber to your diet? If I eat something that is high in fiber, it helps stop the hunger pangs from coming on so soon. I found some LaTortilla Factory whole wheat tortillas that I use as a sandwich wrap. The small ones have 8 grams of fiber and the big ones have 13 grams. 'Hope this helps!
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Synicalchick
Distinguished Member
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Posted: 10 February 2006 12:53 am |
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AWWWW... you have a shelti avatar now!!
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trimB
Moderator
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Posted: 11 February 2006 11:16 pm |
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Love the sheltie avatar!!! Very cute. About the fiber.. I just did stock up on some whole wheat crackers I found. Each serving is 15% of the recommended fiber for the day and only 130 calories. I find them wholesomely tasty and filling. Also keeping my eyes out for more options like this.
I have good news and good news and bad news and bad news about my weekend mini-vacation to visit my dad.
Bad news: I had to come home an entire day early to avoid the blizzard that surely would have kept me from making it to work tomorrow at 4 am. Joy.
Good news: I made it home safely. Not to be ignored.
Good news: I kept track of my fat & protein despite eating out for most meals the past couple of days. Of course, inspired to be accountable to my fellow posters!
Bad news: Friday I hit 40% fat. Not sure how accurate that was, since I was estimating (tried to err on the side of more fat than I thought). But still, yuck.
Thursday: plain bagel for breakfast, chicken noodle soup & piece of bran muffin for lunch, piece of cheese & whole wheat crackers for snack, brownie & more whole wheat crackers for dinner. 27% FAT, 12% PROTEIN, 1800 CALORIES.
Friday: mini muffin for breakfast, egg & cheese bagel for brunch, veggie enchiladas with green mole sauce for dinner. 40% FAT, 17% PROTEIN, 1900 CALORIES.
Saturday (today so far): bagel for breakfast, whole wheat crackers & piece of cheese for snack, boiled potatoes for lunch. 20% FAT, 14% PROTEIN, 1000 CALORIES.
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trimB
Moderator
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Posted: 13 February 2006 09:37 pm |
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I actually avoided posting yesterday, because I was in such a bad mood. PMS I think - today I feel much better. Also I think I feel better because I did some good cardio work yesterday too. I often forget how much a good workout boosts my moods. I'd like to consistently get in 4-5 per week rather than my usual (lately) 2-3 per week.
Yesterday: breakfast - piece of bran muffin & sliced ham, lunch - plain crepes, snack1 - piece of dark chocolate, snack2 - boiled okra & bread, dinner - lentils & homemade chicken vindaloo. Calories 1700, Fat 31%, Protein 18%.
I think I'm making baby steps here. Little bit more protein, junk food mostly confined to snacks instead of meal replacements, little bit less fat. I know I'm not the most self-controlled person in the world... but I feel pretty good about my mini-changes. I just hope I keep the momentum in this direction, because I still have some more good habits I could gain.
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trimB
Moderator
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Posted: 15 February 2006 02:16 am |
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Busy busy day at work. Could barely make valentine's day sweets fast enough for people to buy. I underestimated how much we would sell, but we were caught up after a few hours. Two of my coworkers gave me a couple of cookies for v-day. Now why would anyone give me cookies?!?! Wierd. Went to the store to get some healthy snacks for my next few days off work.
Yesteday: breakfast - sliced ham & whole wheat crackers, snack - pear & tastes of new tiramisu recipe I was trying, lunch - sliced ham & whole wheat crackers, snack - mini brownie, dinner - pasta with veggies & skim mozzarella. Calories - 1650, 29% protein, 30% fat.
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trimB
Moderator
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Posted: 15 February 2006 07:40 pm |
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Spring cleaning is in the air! The snow is gradually melting. I'm occupied with cleaning and organizing my apt today. My beau had rehearsals all yesterday, so I spent valentine's day alone. Took a walk and did some butt-kickin yoga. He made breakfast this morning instead of dinner last night. I really prefer my pancakes without the trimmings, but when I sat down they were already syrupped. Sabotage!
Yesterday: breakfast - turkey sandwich, handful of pecans, snack - vday present cookies (why??!?), lunch - whole wheat crackers, oatmeal, spoonful of yogurt, dinner - yogurt, raisins, piece of brownie. Calories 1900, Fat 27%, Protein 12%.
I have a stash of brownies in my freezer that I made in bulk. I send them out as christmas, birthday gifts, etc, to my long-distance friends and relatives that always expect goodies from me. I hate the idea of wasting what is left of them... but now I have got to throw them away. They are EEEEEVILLLLL and I cannot resist taking a bite or two when I get a sweet tooth. So I'm posting this now so I will stop all the indecision and just throw them away already.
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trimB
Moderator
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Posted: 16 February 2006 10:53 pm |
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I thought of something even better than throwing away my brownie gift stash in my freezer. I packaged each one up, put them 1 dozen in a box and taped the boxes shut. Now not only am I unable to get to the EEEEEVILLLLL brownies, they are even more convenient to ship when the occasion arises.
I worked a half day on my "day off" today. It will be a busy weekend, so I wanted to make sure we are ready. Mission accomplished. Will have to work 4 am to 11 pm on saturday though. And then get back up at 4 am on Sunday. Sacrifices I make for the sake of my bank account.
Yesterday: pancakes with sabotage (syrup) and blueberries for breakfast, yogurt for a snack, vegetarian chili for lunch, carrots for a snack, eggplant coconut curry with rice noodles for dinner. Tried the "light" coconut milk this time. Alot of fat but still yum. Calories 1700, Fat 31%, Protein 12%.
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trimB
Moderator
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Posted: 19 February 2006 11:48 pm |
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Bad news and good news. Bad news... I think my weight might have surged up a couple of pounds. Thought maybe it was temporary, but now I'm thinking maybe it's "real". Good news... I love fiber!!! HAHA I can't believe I wrote that. I've been slowly incorporating foods with more fiber in them, and I think I might actually be starting to "crave" them.
For today... Grapes and homemade protein bar for minimeal#1, oatmeal w/added bran for minimeal #2, ryvita crackers & sliced ham for minimeal #3, salad with veggies and minimal dressing & veggie soup for minimeal #4. 1200 Calories, 27% Protein, 21% Fat. YAY ME! I'm going to go for the 20% fat or under recommendation from now on. I think I can do it.
After finally admitting the 2 new pounds were really there, I started thinking about what it means to be on a "diet". Usually I try not to be "on a diet" because it implies short-term goals, deprivation, etc, etc (all negative stuff). But if I think about it in terms of exercising some attention to what I'm eating until I know how to get to the lower fat, higher protein, higher fiber goal... then I think it's a good thing to be "on a diet". So all day long navigating the junk food at work, I thought "nope don't want that cause it's not part of my diet". So in that sense, it really helped me to think of it that way.
Last edited on 20 February 2006 09:14 pm by trimB
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Peter
Founder, caloriesperhour.com
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Posted: 19 February 2006 11:55 pm |
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Fiber's great! Good job. 
Peter
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trimB
Moderator
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Posted: 20 February 2006 09:23 pm |
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Feel great today, despite a bit of a stressful day at work. My appetite seems to have changed the last couple of days, and I'm not sure why. I still get hungry, but I only feel like eating enough to get rid of the hunger. Not craving any junk food or huge meals. Maybe I'm starting to come down with some illness?? It's a nice change, but just isn't quite normal for me.
For today... strawberries & homemade protein bar for minimeal#1, small oatmeal with a few raisins for minimeal #2, risotto cake (sample at work) for minimeal #3, cup of soup for minimeal #4, homemade protein bar for minimeal #5, indian rice with veggies, lentils, and tempeh for dinner. 1600 Calories, 25% protein, 23% fat.
Last edited on 21 February 2006 08:28 pm by trimB
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trimB
Moderator
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Posted: 21 February 2006 08:34 pm |
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Free this evening and the next two days off work... wooo hooo!!!! I'd like to be a little lazy but still get a few things done. Also hope to test some healthy-modified "sweets" recipes. Nevd's homemade protein bar recipe has inspired me. Instead of changing my profession, maybe I can just change my speciality.
For today... pineapple chunks & homemade protein bar for minimeal #1, sliced turkey for minimeal #2, homemade pizza with veggies and small amount of cheese for lunch, leftover indian rice for dinner. 1500 Calories, 24% protein, 22% fat.
Last edited on 22 February 2006 02:29 am by trimB
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trimB
Moderator
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Posted: 23 February 2006 03:36 pm |
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Yay for relaxing days off! Yesterday I did some work on a few projects I have going, and let myself have a day off of working out. Also, I wanted to try to eat a few more calories, because the last few days were a teeny bit low for me. After reading all the advice on the site, I don't want to mess up my metabolism. I was still planning on sticking with the 20% fat goal... but going out for pizza after my beau's concert proved to be too much temptation.
Yesterday... Plain pancakes for breakfast, fajitas with tofu, veggies, and ww tortillas for lunch, protein bar for snack, pizza for dinner. 1900 calories, 15% protein, 36% fat. 
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trimB
Moderator
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Posted: 24 February 2006 01:44 am |
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An interesting day today... much of the day spent testing homemade protein bar recipes. Trying to take a recipe and reduce fat, increase fiber, and increase protein while refusing to sacrifice taste is a challenge. My food journal for today looks funny because I ate alot of samples as I was experimenting. I learned alot though, I will say that.
For today... protein bar for breakfast, ww pasta with veggies & shrimp for lunch, protein bar for snack, ff yogurt for snack, ww tortilla with salsa for snack, protein bar for snack. 1600 calories, 28% protein, 21% fat.
Trying to get motivated to go workout now...
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trimB
Moderator
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Posted: 24 February 2006 08:13 pm |
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I compromised last night and skipped the gym but did weight routine at home instead. I'd like to get at least a few more cardio workouts in this week though. Feeling a little unenergetic right now though. I'm a worrier, what can I say... and right now I have several things to worry about that are affecting my moods. I could barely sleep last night. Need to de-tensify.
For today... protein bar for minimeal#1, oatmeal for minimeal#2, spinach salad w hard-boiled egg (and way more dressing than I would have put on if I had made it) for lunch, yogurt & protein bar for minimeal#3, ww tortilla & mini-biscotti for minimeal#4. Calories 1200, 17% Protein, 26% Fat. Ugh, I just couldn't get that fat down to 20% today.
Last edited on 25 February 2006 02:28 am by trimB
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Be A Cow
Senior Member
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Posted: 24 February 2006 08:57 pm |
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| So will you (I hope) be sharing whatever most delicious protein bar recipe you concoct from NevD's original?? (I bought some whey protein. Yeah, and I can't stand it, the aftertaste is sort of cheesy. Yuck. I attempted a muffin recipe, and they were disgusting as well :) --No cheesy aftertaste, but, super not-good :))
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trimB
Moderator
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Posted: 24 February 2006 11:36 pm |
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Hmm, smilingsexyhappycow, you've brought up something I hadn't thought of... I wonder how much your "cheesy" whey protein would affect the outcome of a recipe? Maybe I just got lucky and found a nicely flavored one right off the bat.
Anyway, the most successful recipe was one I modified from a tofu brand's website. The original recipe is for brownies made with tofu. Here is the link:
morinu.com/recipes/categories/index.cfm?fuseaction=dsp_recipe&ID=642&CourseID=4&RequestTimeout=500
My best result... I had taken that recipe and used the concepts to make a "truffle". Lowered the sugar & oil, and then worked in some protein and some fiber and alot of rich chocolately flavor. Each truffle (including a thin dark chocolate coating - it wouldn't be a truffle without that!) ended up with 40 calories of which 34% were fat, 13% were protein, and 13% were fiber.
I'm honestly thinking about trying to sell this (online?! at local shops?!) as a gourmet & upscale but healthy chocolate truffle brand. Any thoughts, comments, opinions, ideas are welcome!!
I just looked up Hershey's kisses to compare... 1 serving is 230 calories, 43% of that is fat, 3% is protein and 51% is carbs.
-- Edited to comply with Terms of Use
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Be A Cow
Senior Member
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Posted: 24 February 2006 11:58 pm |
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| Sounds like a plan to me :) Although, that's still quite a bit of fat :) By the way . . . my kitties liked my muffins quite a lot (they enjoy the cabinet where the garbage can is, so they crawl in there). They snuck in and chowed down while I was sleeping. Isn't that nice? You make lovely truffles, I make cat food :) I'll have to attempt the brownies--I can't make myself chuck out the whey :)
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trimB
Moderator
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Posted: 25 February 2006 12:45 am |
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| I agree that it's still quite a bit of fat. It's really only 1.5 grams of fat per truffle, but ideally the percent of calories from fat would be lower too. I'm not sure what people look at more - fat grams or %fat calories. The only way to get less fat than that is to leave off the chocolate coating. But then it's not even close to being a "truffle" anymore and I don't know what to call it. Any ideas?? I was going for a very specific product niche, but maybe it's just too hard.
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Be A Cow
Senior Member
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Posted: 25 February 2006 02:20 am |
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| Maybe, instead of worrying about the fat (I brought it up, I know) you could do the popular "60 %" (or more) cocoa and then people wouldn't mind so much :) Since a little chocolate is good for you--it's even in one of the newsletters!! And I didn't actually figure out the grams for anything--1.5 isn't bad at all!! (It could balance out the food we eat that has no fat :))
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trimB
Moderator
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Posted: 25 February 2006 10:28 pm |
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Very slow day at work. Actually came home about an hour early. I'd rather be steadily busy. Still having energy and motivation problems about working out. I know I'll feel better if I go...
For today... protein bar for minimeal#1, half of a chix breast and some rice for minimeal#2, a cookie (it seems like it's been such a long time since I did something stupid like that at work), pasta with veggies & white beans for lunch, protein bar for minimeal#3, lentil bake with tempeh & potatoes for dinner. 1650 Calories, 30% Protein, 19% Fat.
I'm going to drive 8 hours after work on Tuesday to see my friend who just had a baby. When I come back late Thursday, I'll have to be ready to start job #2. I couldn't decide what was worse - being overworked and tired or worrying about money too much. I'll try the overworked thing for awhile and see how that works out. I want to splurge on things like a dentist appt and a savings account <sarcasm>.
Last edited on 26 February 2006 02:44 am by trimB
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trimB
Moderator
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Posted: 27 February 2006 09:30 pm |
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Yesterday was the first time I really had more than just a taste of something junky at work. Yes I did it, I had a couple of petit fours for breakfast. I feel really bad about it. Maybe it is tied to stress. Ever since I've gotten this second job, I feel so full of anxiety. Bad moods, less energy, less willpower than before (though more than when I started this diary), not motivated to exercise. Where to go from here? I love all the positive posts I read, and I'm jealous that I'm not in that kind of a place right now. I know I'm completely venting... :?
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Synicalchick
Distinguished Member
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Posted: 27 February 2006 11:30 pm |
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Hang in there.
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GreenEater
Member
| Joined: | 9 February 2006 |
| Location: | Midwest, USA |
| Posts: | 48 |
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Posted: 27 February 2006 11:47 pm |
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| Yes, do hang in there. So you are undergoing a life change and things are off-kilter a bit. A second job is stressful. Those are things that set us off track. You have been doing so well. This is just something that requires an adjustment. You will be able to take a few breaths, look at the situation, and figure out how to keep meeting your "stay healthy" goals!:)
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trimB
Moderator
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Posted: 3 March 2006 08:28 pm |
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Wow what a change since the last time I posted here! My boss found out that I was starting a 2nd job, and she offered me a promotion and raise so I wouldn't have to do that!! Yay me! I had thought about asking, but I wasn't sure that they would be able to give me as big of a raise as I wanted. But it all worked out, and I'm extremely happy! I love taking on new challenges and more work, and this will definitely fall under that category. I hope I can do a good job... I know I will work hard either way! 
We might go out to celebrate later tonight, although honestly just reveling in my happy moment is enough for me. Funny how junk food isn't even a temptation when I'm excited or happy about something.
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GreenEater
Member
| Joined: | 9 February 2006 |
| Location: | Midwest, USA |
| Posts: | 48 |
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Posted: 3 March 2006 08:57 pm |
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| Yippee! I am so happy for you. Congratulations on the promotion. I'm sure the new responsibilities will be a lot easier than trying to juggle a second job. Best wishes!:)
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Snow
Distinguished Member
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Posted: 3 March 2006 09:07 pm |
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| Congrats on the promotion! That is great, now you won't have to work two jobs, sometimes I don't even want to work one job. :D
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trimB
Moderator
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Posted: 5 March 2006 01:26 am |
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Wow I ate alot yesterday... the most I have in a long time. It was a total of about 2300 calories for the day, but still only 12% fat. Mostly because we went out for a sushi binge, and I ate alot of nigiri. Yum I love sushi!! Still I didn't need to eat quite so much.
I like the idea of setting little mini-goals for the week, and I am going to start today. It is almost like the beginning of my week anyway.
Went for a short run this evening. I didn't do much in the way of exercise last week, so I need make sure I don't lose that habit.
For yesterday: 2 protein bars for breakfast, oatmeal for snack, rice & yogurt for lunch, crackers & lunchmeat for snack, a whole lot of sushi for dinner. 2300 calories, 28%P, 12%F.
Goals for the week (to give me some focus making baby steps), March 4 - March 10:
- stick with my goal of 20% fat every day.
- do either cardio or strength training every day, even if it's a little short.
- eat dinner at least 3 hours before I go to bed. this may be no later than 6 pm most nights.
- look into buying a pair of calipers.
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Synicalchick
Distinguished Member
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Posted: 5 March 2006 06:33 am |
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:DROCK!:D
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trimB
Moderator
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Posted: 6 March 2006 03:07 am |
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Yesterday: protein bar & pineapple chunks for breakfast, sliced turkey for snack, banana for snack, cup of soup and handful of pecans for snack, boiled sweet potato & a roll for lunch, sliced turkey with rye crackers for dinner, biscotti & hot tea for snack. 1500 Calories, 24%P, 20%F.
- kept fat calories within goal
- ran/walked for 30 minutes
- ate lite dinner, just so I wouldn't be starving right before I went to bed
I felt like I ate all day long yesterday, but my total was still reasonable. I like eating small portions very often - it suits my being-around-food-all-day temptations. Unfortuneately I didn't do so well today - but I will write about that tomorrow...
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trimB
Moderator
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Posted: 7 March 2006 02:44 am |
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Yesterday: rye crackers & sliced turkey for breakfast, pineapple & banana for snack, pecan diamonds for snack  , stir-fry noodles for lunch, grapes for snack, sliced turkey & crackers for dinner. 2000 Calories, 16%P, 21%F.
- fat calories very nearly in goal
- short yoga workout
- ate WAAAAY too much, including some "junk" food at work
I feel like I'm slipping back into bad habits, even though my fat% goals are still being (pretty nearly) met. Very busy last several days at work... so I am more likely to grab junk food instead of making a conscious decision. Not sure how to fix that.
I hope to make more homemade protein/fiber concoctions on my next day off work. I'm out of stock right now and having major cravings!!!
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trimB
Moderator
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Posted: 8 March 2006 12:13 am |
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Oy did I really mess up yesterday... ff yogurt & pineapple for breakfast, banana for snack, roast beef sandwich for lunch, cup o soup & carrots for snack, horrible really evil gourmet food show sponsored by one of our vendors for "dinner" :?. About 1900 calories, 15%P, 28%F.
- too many calories. I'm sure I couldn't have been truly hungry for all those 'snacks'.
- not even close to meeting fat% goal. NEEEEEED more protein.
- did elliptical machine for 30 minutes.
I ran out of homemade protein bars several days ago, and now that they're gone I really miss them. I would eat a small one for breakfast and another small one later, and I think that really helped my body start out on the right foot for the day. I seemed to make better choices when I started out with high protein and fiber meal. I'm so busy with new promotion at work that I'm having a hard time taking the time to focus on my choices. I'm very disappointed with myself.
I plan to make another batch of the protein bars on my day off tomorrow. Also stock up on the high-fiber crackers that I had around and more yogurt.
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trimB
Moderator
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Posted: 8 March 2006 01:21 am |
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I just ordered my new skinfold calipers to be shipped to me in a few days or so. I am very grateful for all of the advice and knowledge I have gained at this site... I am happy to be much more aware of what I put into my body (even if it doesn't always result in perfect choices).
I'm a little nervous about the results of my first body fat test. Reducing body fat seems much less intuitive to me than losing or maintaining weight. How will I reduce my body fat if losing weight is not necessarily my goal? Is lifting weights the only option for this issue? I guess my next task will be to research these questions.
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trimB
Moderator
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Posted: 8 March 2006 03:18 am |
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A little better today... grapes & a sausage link for breakfast, oatmeal for snack, banana for snack, asparagus & soup with bread for lunch, chocolate tasting for new brand (okay, 2 or 3 tastes), sliced turkey & some white bean "stew" for dinner. 1700 calories, 19%P, 21%F.
- almost at target fat%
- miniweights workout routine for half hour
- skinfold calipers on the way!
- ate small dinner a little too late
Not as bad as I thought, since I was feeling guilty about the chocolate tasting. Maybe now that I'm getting fairly good at the fat% goal, I should look more at the protein%. Baby steps are gooood.
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trimB
Moderator
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Posted: 9 March 2006 12:21 am |
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Today... 2 plain pancakes & yogurt for breakfast, applesauce & cup o soup for lunch, homemade protein bar for snack, big bowl of lentils & rice & tofu for dinner. Total 1400 cal, 23%P, 7%F.
- Very good on fat%. Protein also pretty good. I should be shooting for 25% or so though.
- Power walked for about 40 minutes. Nice day outside.
- Stocked up on ff yogurts, protein powder, bran crackers, and made a batch of protein bars.
I'm totally winging the protein bar recipe from nevd. I bought a different brand of tofu this time, and the results weren't as pleasing. Greatly prefer the Mori-Nu brand. I usually add less of the oats and more of the tofu, so that the result is less chewy and more creamy. Also a little cocoa powder (especially the extra dark kind) enhances the chocolate flavor while not adding any fat (even adds some fiber). This time I also substituted applesauce for the mashed bananas... flavor is not quite as good, but at least it's an option.
Last edited on 9 March 2006 10:46 pm by trimB
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trimB
Moderator
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Posted: 9 March 2006 10:52 pm |
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Started out with protein & fiber today, and the results were great! No temptations, no junk food. It helped that I was working in the office all day instead of in the kitchen. Part of my promotion is a little more office time. Unfortuneately, I'm still in the kitchen at least 40 hours a week though.
For today... protein bar & rye crackers for breakfast, banana & granola for snack, noodle soup for lunch, yogurt & protein bar for snack, spinach salad for dinner. 1400 calories, 19% protein, 22% fat.
- Fat% is close, protein% could be higher.
- Didn't do any activity this evening. Worked on a project all evening.
Going to the dentist this afternoon for the first time in 4 years... 
Last edited on 11 March 2006 01:21 am by trimB
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Peter
Founder, caloriesperhour.com
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Posted: 10 March 2006 08:42 am |
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| Ouch.
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nevd
Distinguished Member
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Posted: 10 March 2006 09:26 pm |
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Some interesting thoughts about the protein bars, trimblebe. I may have to change my own recipe to avoid becoming bored. That cocoa powder idea sounds like a goer.
Re. your progress. I've been catching up on your posts and noticed you don't have 'lapse' days. That is, you do, but they're not planned. You should have at least one a week, so you don't build up cravings.
I tended to monitor myself over a week, when I was losing weight. that way, I could adjust with a lower calorie day if necessary. But as long as the Carbs/protein/fat was in shape over the month, I didn't worry.
As for the calliper: I really think you'll find it helps. Especially if a couple of rogue pounds appear on the scales. If they're fluid, they won't show up on the calliper, so you'll know not to freak... If nothing else, it should reassure you that it's fat you're losing, not 'weight'.
Keep the chin up!
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trimB
Moderator
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Posted: 11 March 2006 01:20 am |
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If I'm in weight-maintenance/fat-reduction mode, do I still need to have lapse days? I agree it might reduce my cravings, but I'm not sure if the extra calories or fat would build up over time.
For today... protein bar & rye crackers for breakfast, grapes & sliced ham for snack, homemade veggie pizza for lunch, applesauce for snack, soup for dinner. 1600 Calories, 23%P, 22%F.
- fat% is close, protein% is close too.
- brisk walk for 40 minutes.
I have one cavity to be filled in a week. Not too bad considering my 4 year lapse.
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trimB
Moderator
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Posted: 11 March 2006 01:37 am |
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Review of the week, March 4-10.
- Average calories 1650, Average Fat 20%.
- Run 1x, Yoga 1x, Elliptical Machine 1x, Weights Routine 1x, Brisk Walk 2x. Missed one day of activity due to laziness.
- Ate at least 3 hours before going to bed all except one day. Most days I was very close though.
- Skinfold calipers are on the way!
Weak points: bad junk food weakness on Sunday, food show tasting on Monday, new chocolate tasting on Tuesday.
Strong points: met or came fairly close to meeting my goals for the week.
Upcoming week, March 11-17.
- Keep fat% at or below 20. Raise protein% to 25.
- Do some physical activity every day except Saturday (16 hour work shift that day!), including one good run.
- Measure current body fat and set some sort of goal.
- First meal/snack of the day will be protein and/or fiber rich. Greatly helps with the rest of the day.
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trimB
Moderator
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Posted: 14 March 2006 10:19 pm |
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This will be a long update...
Saturday 3/11: Didn't end up working a double shift. I just didn't feel up to it, so I managed to get someone else to cover for me. Had to fry 300 beignets for a party, and ate a couple in the process. Errrr. Rye crackers & grapes for breakfast, sliced turkey & banana for lunch, mini beignets, rice & beans for dinner. Total 1700, 18%P, 19%F.
- Didn't get to my protein goal of 25%, not even close.
- Short run outside, about 20 minutes.
Sunday 3/12: Sliced ham & protein bar for breakfast, rye crackers & sliced turkey for snack, banana & grapes for snack, tortilla w/ veggies & a bit o cheese for lunch, ff yogurt and bread for dinner. Total 1650, 24%P, 19%.
- Almost to my goal of 25% protein. It took me a while to get my fat down below 20%, so I'll give myself a bit of time to raise my protein.
- Rodney Yee booty-kickin yoga for 30 minutes.
Monday 3/13: 2 protein bars for breakfast, grapes & sliced turkey for snack, rye crackers & soup for lunch, banana & granola for snack, salad with goat cheese & dressing (forgot to ask for it on the side, yikes!) & a piece of pizza. Total 1750, 19%P, 25%F.
- More fat than my goal of 20%. Salad dressing is EEEVILLLL. Less protein than goal. Need a new strategy for getting protein!!
- Had very long "discussion" with my beau instead of doing any activity. Everything is okay now, but the day is missed nonetheless.
Tuesday 3/14: sliced turkey & rye crackers for breakfast, banana & oatmeal for snack, taste of german chocolate cake errrrr, sliced turkey for lunch, marinated tofu & toasted bread for dinner. Total 1500, 23%P, 20%F.
- Almost to goal of 25% protein. Fat at 20% goal.
- Elliptical machine cardio for 30 minutes.
Last edited on 15 March 2006 04:00 am by trimB
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trimB
Moderator
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Posted: 15 March 2006 10:48 pm |
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For today: bagel & protein shake for breakfast, protein bar for snack, tortilla & protein shake for lunch, biscotti for snack, pasta & tuna "bake" for dinner. Total 1700 cal, 25%P, 23%F.
- Protein finally at goal of 25%! Fat fairly close to 20% goal.
- Brisk walk for about an hour. Into the wind half the time too, whew!!
- Where are my skinfold calipers?
Last edited on 16 March 2006 02:38 am by trimB
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trimB
Moderator
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Posted: 16 March 2006 10:21 pm |
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For today: 2 homemade protein bars (I told you I'm addicted!) for breakfast, granola for snack, cup o soup & rye crackers for lunch, ff yogurt for snack, piece o cheese & brussel sprouts for dinner. Total 1400, 22%P, 19%F.
- not quite to my goal of 25% protein, fat below 20%.
- did my light weights routine this evening.
- Finally got skin calipers!! Initial reading says I'm 26% fat. If I lose 10 pounds of fat, then I can be at 19% fat. Wow, should I really try to lose 10 pounds? I've just been trying to maintain this whole time. That would mean I'd have a calorie deficit of 400 calories every day for 3 months to lose 10 pounds of fat. But how do I ensure that will lose fat only? Looks like I'll be doing some research...Last edited on 17 March 2006 10:59 pm by trimB
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nevd
Distinguished Member
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Posted: 16 March 2006 10:28 pm |
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But how do I ensure that will lose fat only?
By not having too large a calorie deficit. 400 to 500 calories a day sounds fine. Or you could go for a 15% deficit under your maintenance calories.
Nothing to worry about now you've got the callipers.
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trimB
Moderator
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Posted: 17 March 2006 11:07 pm |
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You're right... I can verify that my approach is losing fat instead of muscle. After all this time of monitoring weight and calories, it seems like quite a switch to think about fat & protein intake. I definitely feel that I am doing the right thing.
Today: protein bar for breakfast, rye crackers & piece o cheese for snack, piece of challah bread for snack, plain hamburger w/ bun for lunch, protein mix & banana for snack, whole wheat pita pizza for dinner. Total 1500, 31%P, 21%F.
- lots of protein today! (goal is 25%), fat is a teeny bit over 20% goal
- it was nice out, but I felt lethargic. i only took a walk for about 20 - 25 minutes.
- plan to check fat once a week.
Last edited on 18 March 2006 07:01 pm by trimB
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trimB
Moderator
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Posted: 18 March 2006 07:04 pm |
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For today: protein bar for breakfast, biscotti with coffee, rye crackers for snack, cup o soup & yogurt for lunch, protein shake for snack, turkey vindaloo w brown rice for dinner. Total 1600, 23%P, 18%F.
- need a bit more protein, goal is 25%.
- 30 minutes on the elliptical machine this evening.Last edited on 19 March 2006 01:45 am by trimB
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trimB
Moderator
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Posted: 18 March 2006 10:52 pm |
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Review of week, March 11-17:
- Averages calories 1600, protein% 23, fat% 21. Getting closer to protein% goal of 25. Fat% is close to goal of 20%.
- Run 1x, Yoga 1x, Elliptical machine 1x, Walk 2x, Weights routine 1x. Miss one day of activity, mostly due to laziness and poor planning.
- Current body fat is 26%. Goal to be 19%. I haven't set a time frame for this one, until I learn more about how easy or hard this kind of fat loss will be. New territory for me.
- Every single day I started with a snack/meal that was either protein or fiber (in most cases it was both).
Weak Points: giant batch of beignets called my name on Saturday, salad dressing "learning opportunity" on Monday, german chocolate cake weakness on Tuesday. All in all my weaknesses caused less damage to my plan than last week. Most of my activities were fairly short - I generally felt lethargic this past week.
Strong Points: learned I can boost my protein up quickly with my protein powder, starting the day off with healthy choices helps immensely, setting actual realistic goals is a definite motivator for me to make progress in my healthy habit-making.
Upcoming week, March 18-24:
- Get protein% up to 25. Keep fat% below 20.
- Activity for 5 days, excluding Tues & Wed because I will be out of town.
- Learn more about fat loss and the proper way to measure with the calipers. I'm not 100% sure I'm doing it correctly.
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nevd
Distinguished Member
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Posted: 19 March 2006 11:17 am |
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That looks like great progress.
You're getting there!
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trimB
Moderator
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Posted: 19 March 2006 08:16 pm |
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Thanks for the encouragement, nevd. Especially from the expert himself! I am feeling pretty good about my progress, but I won't say that things aren't still a bit of a struggle for me. I'm trusting that each week it will get a teeny bit easier... so far seems to be the case.
For today: protein shake for breakfast, protein bar & rye crackers for snack, piece o cheese & ff yogurt for lunch, protein shake for snack, piece of blueberry nutmeg cake (d'oh!), wheat soba noodles & scallops for dinner. Total 1500, 28%P, 21%F.
- did I mention it's still a struggle? i could not resist a hunk of the blueberry tea cake as it came out of the oven this afternoon. and i had to throw away the remainder of some leftover cheese bits at work... they kept calling my name!!
- protein 28% is great! fat is almost at goal of 20%.
- did about 30 minutes of yoga dvd.
- can't seem to find anything good on the internet about how exactly to do the skin-fold caliper "pinch".
Last edited on 20 March 2006 02:19 am by trimB
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trimB
Moderator
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Posted: 20 March 2006 08:44 pm |
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For today: grapes & protein bar for breakfast, oatmeal & rye crackers for snack, ww pita & protein shake for lunch, piece of bread for snack, wheat soba noodles & tempeh for dinner, protein shake for snack. Total 1700, 24%P, 16%F.
- protein% close to goal of 25%. fat% under goal of 20%.
- i did go on a brisk walk for about 40 minutes, but i am busy getting ready for mini-road trip to visit my sister. stocked up on portable snackies like wheat crackers & protein bars. i'm hoping to stick to my good eating habits even while out of town. it will be a challenge.
Last edited on 24 March 2006 01:56 am by trimB
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trimB
Moderator
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Posted: 24 March 2006 02:17 am |
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I spent the last few days with my sister... we met in between Washington and Cleveland (where she lives). This is in the middle of PA, approximately near Pittsburgh. Not much excitement, I know. But really I just miss her (and the rest of my family), so it was nice to spend time together regardless of where we were. It was like a retreat!
I was attempting to maintain my goals throughout the trip - especially to get lots of protein and not too much fat. I ran out of homemade protein bars, so I bought several kashi protein bars thinking I would boost my protein that way. Much dismay when I used the food calculator to determine my protein for each day... the kashi bars are less than 20% protein!!! Not very helpful as a protein boost when my goal is 25% protein for the day. So my whole plan was unsuccessful. But then again - it would have been even worse without my attempts at least.
Tuesday, 3/21: protein bar & rye crackers for breakfast, lasagna for lunch, small bit o cake, protein shake for snack (note: vanilla powder is gross!), croissant for dinner, carrots & plum for snack. Total 1600, 22%P, 19%F.
Wednesday, 3/22: kashi bar & bagel for breakfast, soup & 1/2 sandwich for lunch, kashi bar for snack, plum & crackers & carrots for snack, chex mix for snack. Total 1900, 18%P, 21%F.
Thursday, 3/23: eggs & bacon & english muffin for breakfast, kashi bar & plum for snack, kashi bar & plum & carrots for lunch, pasta with tempeh for dinner. Total 1900, 26%P, 22%F.
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