I have had a fabulous relaxing weekend. Saturday I rearranged my balcony and some of my apartment, I bought a plant for the balcony and started on my wardrobe. I ended the day by going out to the moonlight cinema and leaving my apartment looking worse than when I started!
Yesterday felt like a holiday. I started the day with an 8am walk at Manly followed by hot chocolate and breakfast with Rusty. I corrupted him and took him to Max Brenner... I think he was horrified that I could explain most items on the menu :)
I then spent the afternoon at Balmoral Beach swimming and gossiping with a girlfriend. It was about 1/2 an hour walk each way which we decided justified an icecream on the way home.
About 6pm I jumped in the shower to de-sand and moisturise...and I felt fantastic. I had only done gentle exercise all weekend - no training, but still being active. I had consumed more calories than I would like, and no vegies at all. But I was happy. Today I feel good and ready to take on the week. I trained at 6am this morning and have a healthy day of food planned. I am 500g up on last week, but ready to get rid of that and another 1kg over the next 2 weeks.
Monday, February 25, 2008
Thursday, February 21, 2008
Ups and downs
Have had a really tough week at work this week. Too much work, not enough staff, unrealistic deadlines that can't be moved, and one staff member with a big attitude problem. To be honest, I can handle the deadlines. I have a generally great team, and can use freelnacers. It is the attitude problem I can't deal with.
He totally stressed me out on Tuesday. I was nearly in tears. I came in Wednesday morning, spoke to my boss about it and realised he had the same problem and there were things happening to rectify the problem. Made me feel so much better. That said though, the 'problem' didn't come to work yesterday, so I was an extra person down which didn't help.
I handled the stress better than I used to, but not completely as I would have liked. Tuesday I still ate well, went for a walk but didn't train. Yesterday I went for a run at lunchtime and felt 100 times better. But then I went to the pub after work and made some bad choices. A few drinks wouldn't hurt - but the calamari and chips for dinner will! And I didn't even enjoy it - I would have been much better off with steak & veg or a salad. Oh well... onwards and upwards. Back to the gym at lunchtime!
He totally stressed me out on Tuesday. I was nearly in tears. I came in Wednesday morning, spoke to my boss about it and realised he had the same problem and there were things happening to rectify the problem. Made me feel so much better. That said though, the 'problem' didn't come to work yesterday, so I was an extra person down which didn't help.
I handled the stress better than I used to, but not completely as I would have liked. Tuesday I still ate well, went for a walk but didn't train. Yesterday I went for a run at lunchtime and felt 100 times better. But then I went to the pub after work and made some bad choices. A few drinks wouldn't hurt - but the calamari and chips for dinner will! And I didn't even enjoy it - I would have been much better off with steak & veg or a salad. Oh well... onwards and upwards. Back to the gym at lunchtime!
Tuesday, February 19, 2008
Training
I am so sore today! A good dose of DOMS after yesterday's PT session. I was going to do weights this morning, but that isn't going to happen. It might be an active recovery day - a nice long walk after work tonight if it isn't raining. Might do my resistant band program as well - or just some stretching if I am still hobbling around like I am now!
Monday, February 18, 2008
Still chugging along
Had a long weekend in Melbourne and managed to stay pretty much on track. Achievements include ordering a salad for lunch and no wine, saying no to fish and chips and eating at home instead, and sticking with my poached eggs for Sunday breakfast when the french toast and pancakes sounded so much better!
Haven't weighed myself this week. It's TTOM and I don't want to depress myself! Did about 3 hours hiking on Saturday morning, plus walked the dog. Apart from that no training since Wednesday, but I was back at the gym at 6am this morning. My body enjoyed the rest.
Today:
"You have used 1346 out of your net daily budget of 1600 calories and have 254 calories remaining. 26% of the calories are from fat, 25% from protein, 49% from carbs and 0% from alcohol."
Fat 38.2
Protein 83.4
Carb. 163.2
Sodium 1004
Haven't weighed myself this week. It's TTOM and I don't want to depress myself! Did about 3 hours hiking on Saturday morning, plus walked the dog. Apart from that no training since Wednesday, but I was back at the gym at 6am this morning. My body enjoyed the rest.
Today:
"You have used 1346 out of your net daily budget of 1600 calories and have 254 calories remaining. 26% of the calories are from fat, 25% from protein, 49% from carbs and 0% from alcohol."
Fat 38.2
Protein 83.4
Carb. 163.2
Sodium 1004
Wednesday, February 13, 2008
What Animal Were You?
Inspired by Miss Tiny Donna yet again...
What Animal Were You In Your Past Life? | |
 | You were a unicorn. You were mysterious and noble. You have fairytale traits, and other people can only dream in envy. Your nature is completely impossible to decipher and behind all that, you know that you shine bright, for only the luckiest people get the chance to know you. |
| Find Your Character @ BrainFall.com | |
Another tough session
Trained with Rusty again this morning (instead of Friday) and he absolutely smashed me AGAIN! I have now decided that Monday's pain wasn't me... it was him. He was pushing me harder than ever on my cardio, and today increased my weights... thinking I wouldn't notice! Apparently it is all for my own good :)
Two people from work have commented on me losing weight in the past two days. Yay! Seeing Mum and Dad plus some Melb friends on Friday so hopefully they will notice too. I have actually only just lost what I put on over December/January - but I do feel lots better so maybe it shows as well.
Todays menu results:
"You have used 1366 out of your net daily budget of 1600 calories and have 234 calories remaining. 15% of the calories are from fat, 33% from protein, 52% from carbs and 0% from alcohol."
Fat 22.6
Protein 112.6
Carb. 174.8
Fibre 12.7
Sodium 1775
Two people from work have commented on me losing weight in the past two days. Yay! Seeing Mum and Dad plus some Melb friends on Friday so hopefully they will notice too. I have actually only just lost what I put on over December/January - but I do feel lots better so maybe it shows as well.
Todays menu results:
"You have used 1366 out of your net daily budget of 1600 calories and have 234 calories remaining. 15% of the calories are from fat, 33% from protein, 52% from carbs and 0% from alcohol."
Fat 22.6
Protein 112.6
Carb. 174.8
Fibre 12.7
Sodium 1775
Tuesday, February 12, 2008
You know you are in the zone when...
... you look forward to a "cheat" meal all day, and then don't enjoy it cause it makes you feel crap! Last night I had "gourmet" pizza at my fav pub... it sounds a bit strange, but it is a barramundi pizza! It has thin base, slices of potato, a bit of cheese, barramundi, rocket and is topped with a lemon vinigarette. As far as pizza goes, it is not really that bad - but I think the combination of cheese and potato at night just made me feel a bit blah. I would have felt better with my chicken or fish and salad that I normally have!
Monday, February 11, 2008
Friday night update
I forgot to update on my Friday night! I had 1 drink at work, and then 2 with a girlfriend at the pub (only 1 over my planned, so happy with that) - but I went home blind! 3 drinks in 3 hours and I was pissed!!!! I was always a cheap drunk... now I am a very cheap drunk :)
Just another advantage to getting smaller, training lots and eating rabbit food ;)
Just another advantage to getting smaller, training lots and eating rabbit food ;)
A tough session
I struggled through this mornings PT session. After a quick warm up on the tready we got straight into rowing. 5 x 20 calorie efforts, supersetted with pushups. By the end of the 4th one my forearms were seriously aching - badly! Possibly lactic acid, I'm not sure... I have never had that kind of pain from rowing before. It lasted for about half an hour. It even effected my grip on weights - I was terrible!
I pretty much found the whole session hard after this. Not sure why - it was the same time I always do PT (6am yuk!). But then maybe Rusty was just pushing me harder... he tends to do that!
I think I am having dinner with a friend from Melbourne tonight - so will do a food plan later. Although it might not be super good :)
I pretty much found the whole session hard after this. Not sure why - it was the same time I always do PT (6am yuk!). But then maybe Rusty was just pushing me harder... he tends to do that!
I think I am having dinner with a friend from Melbourne tonight - so will do a food plan later. Although it might not be super good :)
Friday, February 08, 2008
Today's Stats
"You have used 1509 out of your net daily budget of 1600 calories and have 91 calories remaining. 22% of the calories are from fat, 32% from protein, 38% from carbs and 8% from alcohol."
Yes I am allowing myself 2 vodkas tonight! First bit of alcohol in weeks... but two isn't enough to make me think that I need maccas at 3am on the way home... or to stay out til 3am for that matter!
Day Total
Cals 1509
Fat 35.9g
Protien 117.1g
Carb 142.5g
Fibre 27.1g
Sodium 1142mg
Yes I am allowing myself 2 vodkas tonight! First bit of alcohol in weeks... but two isn't enough to make me think that I need maccas at 3am on the way home... or to stay out til 3am for that matter!
Day Total
Cals 1509
Fat 35.9g
Protien 117.1g
Carb 142.5g
Fibre 27.1g
Sodium 1142mg
Thursday, February 07, 2008
Sometimes guys just don't get it!
I had a rather amusing chat with Rusty last night. Because I do all my fitness assessments with Dan I don't really discuss it much with Rusty. He knows my goal is fat loss, but we have never really gone into detail about what I am trying to achieve. We just seem to talk about other stuff!
Well last night after work we met up for a hot chocolate and started talking about my goals. I told him I wanted to get to 70kg by the end of May, as I was hoping to be able to book in my breast reduction surgery for then. That would take of an estimated 2kg, and then I would be pretty much where I want to be (I think!). He was fascinated. Obviously a bit of a 'boob man' he wanted to know why I would want a BR. I explained briefly the discomfort, neck/shoulder pain and the fact that I just plain hate them and it effects my self confidence. Then he wanted to know how they do it, what's involved etc. It was very funny - he was fascinated!!
It was a good chat to have, even if I was a little embarrassed discussing my boobs with him! My plan is to lose an average of 800 grams a week, which will get me to 70kg at the end of may. My surgeon's advice was I need to at least get to 75kg to prevent them changing significantly with further weight loss, but if I am paying thousands of dollars I want GREAT boobs, so I am planning for 70kg!
At this point I am a week ahead of schedule which is great, because I have a weekend in Melbourne coming up and my parents are coming to Sydney for Easter - and that usually involves a little less restricted eating and training.
Today's menu results "You have used 1180 out of your net daily budget of 1600 calories and have 420 calories remaining. 19% of the calories are from fat, 36% from protein, 44% from carbs and 0% from alcohol."
Day Total
1180 Cals
Fat 25g
Protein 105.1g
Carb 128.6g
Fibre 16g
Sodium 1425mg
A little low in calories... might find something else low carb to eat later if I get hungry.
Well last night after work we met up for a hot chocolate and started talking about my goals. I told him I wanted to get to 70kg by the end of May, as I was hoping to be able to book in my breast reduction surgery for then. That would take of an estimated 2kg, and then I would be pretty much where I want to be (I think!). He was fascinated. Obviously a bit of a 'boob man' he wanted to know why I would want a BR. I explained briefly the discomfort, neck/shoulder pain and the fact that I just plain hate them and it effects my self confidence. Then he wanted to know how they do it, what's involved etc. It was very funny - he was fascinated!!
It was a good chat to have, even if I was a little embarrassed discussing my boobs with him! My plan is to lose an average of 800 grams a week, which will get me to 70kg at the end of may. My surgeon's advice was I need to at least get to 75kg to prevent them changing significantly with further weight loss, but if I am paying thousands of dollars I want GREAT boobs, so I am planning for 70kg!
At this point I am a week ahead of schedule which is great, because I have a weekend in Melbourne coming up and my parents are coming to Sydney for Easter - and that usually involves a little less restricted eating and training.
Today's menu results "You have used 1180 out of your net daily budget of 1600 calories and have 420 calories remaining. 19% of the calories are from fat, 36% from protein, 44% from carbs and 0% from alcohol."
Day Total
1180 Cals
Fat 25g
Protein 105.1g
Carb 128.6g
Fibre 16g
Sodium 1425mg
A little low in calories... might find something else low carb to eat later if I get hungry.
Wednesday, February 06, 2008
Today's statistics
"You have used 1491 out of your net daily budget of 1600 calories and have 109 calories remaining. 16% of the calories are from fat, 45% from protein, 39% from carbs and 0% from alcohol."
(Edit - here's the more specific breakdown...
Cals 1491
kJ 6244
Fat 27.3g
Prot 176.9g
Carb 152.3g
Firbre 23.1g
Sodium 1113mg
Feeling good. Yesterday I felt like I was eating enough for the first time in ages (without cheating and eating crap)! It was great.
BTW if anyone has any comments on my macro percentages feel free to put them forward... I am more than happy for advice!
(Edit - here's the more specific breakdown...
Cals 1491
kJ 6244
Fat 27.3g
Prot 176.9g
Carb 152.3g
Firbre 23.1g
Sodium 1113mg
Feeling good. Yesterday I felt like I was eating enough for the first time in ages (without cheating and eating crap)! It was great.
BTW if anyone has any comments on my macro percentages feel free to put them forward... I am more than happy for advice!
Tuesday, February 05, 2008
The balance is getting better
Today from calorieking... "You have used 1674 out of your net daily budget of 1600 calories and have -74 calories remaining. 21% of the calories are from fat, 45% from protein, 33% from carbs and 0% from alcohol. "
I have the yummiest smoothie to look forward to in another hour or so. I made it last night and have put it in the freezer for later.
1/2 cup berries
1/2 cup water
1/2 cup low fat natural yogurt
1 tablespoon flaxseed
2 scoops vanilla protein powder
Yum yum yum!
I have the yummiest smoothie to look forward to in another hour or so. I made it last night and have put it in the freezer for later.
1/2 cup berries
1/2 cup water
1/2 cup low fat natural yogurt
1 tablespoon flaxseed
2 scoops vanilla protein powder
Yum yum yum!
The Plan
I have found some exercises for my resisntance bands, which include sqauts, lunges, triceps, biceps, chest press, flys... all sorts of things! I am also adding a heap of core exercises on the ball.
Monday: 1 hour PT and program
Tuesday: 30 min weights
Wednesday: 45 min RPM and program
Thursday: 30 min weights, 30 min running + massage :)
Friday: 1 hour PT
Saturday: rest
Sunday: 8km run and program
I have my menu sorted - up to 1600 calories. It is hard to do that without increasing my carbs too much, but I'm getting there.
Monday: 1 hour PT and program
Tuesday: 30 min weights
Wednesday: 45 min RPM and program
Thursday: 30 min weights, 30 min running + massage :)
Friday: 1 hour PT
Saturday: rest
Sunday: 8km run and program
I have my menu sorted - up to 1600 calories. It is hard to do that without increasing my carbs too much, but I'm getting there.
Monday, February 04, 2008
Life is busy!
Sorry for the lack of posting... I've been busy! Work has been really really busy which has been fantastic. I am loving it at the moment.
I have continued with my plan. Had a rest day Saturday, but apart from that all exercise complete and accounted for! Rusty even commented on my progress this morning - my rowing is faster, and my running is getting faster too.
I bought some resistance bands yesterday. I was going to get weights - but I needed to spend too much money to get what I wanted, so I thought I would try the bands. I love watching Biggest Loser and always get inspired, so thought I would plan some training in front of the TV. I am yet to work out exactly what I am going to do, but will include pushups, cruches, some of the fitball workout in WH&F this month, plus some exercises with the bands. I'll be back later to post my program.
I also bought some new scales yesterday that measure body fat and muscle mass, so I can monitor things a bit more accurately. I know they are not 100% accurate, but they will monitor progress and that is all I am interested in.
I am still struggling with evening snacking. I get home from work starving, and then after tea I feel like munching on some chocolate or something. So I have worked out that I am not eating enough - especially during the day. My BMR is 1600. I burn at least 400 calories in training every day. Which makes 2000 calories. Take a 20% deficet and that gives me 1600 calories. I have been aiming for 1400 but haven't been getting there. Most days are about 1100. So, eating more this week.
Off to do my new menu and exercise plan...
I have continued with my plan. Had a rest day Saturday, but apart from that all exercise complete and accounted for! Rusty even commented on my progress this morning - my rowing is faster, and my running is getting faster too.
I bought some resistance bands yesterday. I was going to get weights - but I needed to spend too much money to get what I wanted, so I thought I would try the bands. I love watching Biggest Loser and always get inspired, so thought I would plan some training in front of the TV. I am yet to work out exactly what I am going to do, but will include pushups, cruches, some of the fitball workout in WH&F this month, plus some exercises with the bands. I'll be back later to post my program.
I also bought some new scales yesterday that measure body fat and muscle mass, so I can monitor things a bit more accurately. I know they are not 100% accurate, but they will monitor progress and that is all I am interested in.
I am still struggling with evening snacking. I get home from work starving, and then after tea I feel like munching on some chocolate or something. So I have worked out that I am not eating enough - especially during the day. My BMR is 1600. I burn at least 400 calories in training every day. Which makes 2000 calories. Take a 20% deficet and that gives me 1600 calories. I have been aiming for 1400 but haven't been getting there. Most days are about 1100. So, eating more this week.
Off to do my new menu and exercise plan...
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