So I'm finally a lurker and a poster for my own journal now....

Here's my story in a nutshell ...2.5 years ago I weighed 245 pounds YIKES....I finally decided after having kids that I no longer wanted to be the FAT Mom so I joined Weight Watchers and started running and working out. I lost 90 pounds (down to 155). Most of the time I did it healthy but towards the end I became obsessed. I was working out twice daily and basically eating salads with a couple pieces of chicken on it. I was completely unhappy as I watched my friends and family eat but I loved all the comments of "oh your so skinny now". I finally decided I could be happy, workout and eat (even a cheat meat once a week or two) so I started seeing a nutritionist and a trainer.

Flashforward to today...I currently weigh 163, 19.8% body fat and eat various foods besides just salad. I do the 40/40/20 now and have recently started to carb cycle (I lurk at Maya's journal) I still workout 6 days a week (cardio and weights) but my mind is at a different mind-set. I want to be fit, HAPPY and look great. :tu: What girl doesn't right.

So... for the past year I have been trying very hard to become more defined and toned but also shed a couple pounds. I have been stuck between 163-170 for over a year now and can't seem to get it to move. My body fat has also stayed the same for almost a year. I got the body fat lower when I was eating the salads but for the most part I have been stuck at 19-20%. I am 5'8" tall.

Today I will start posting my workouts and diet and hopefully I'll get some feedback. To be continued later on today...

My days kind of go like this M-F I do a boot camp class. Saturday I do my own thing but usually I lift and work on the body parts we didn't cover that week. Sunday I take off (as you can see I'm still a little obsessed). Each day at boot camp is something different but usually goes something like this
Monday Muscle Endurance/High Reps
Tuesday Speed Day/Agility
Wednesday Cardio/Strength/Core
Thursday Upper body/Strength
Friday Lower body/Strength
Today was a muscle endurance day. We were in the main gym where we did lots of walking lunges, jump squats, shoulder presses with bands, ab work, etc I usually burn 500 calories on average but today I was more in my fat burning zone and only burned 375.

My diet will go like this today:

Breakfast 8 a.m
4 egg whites
.5 cup fat free cottage cheese
.5 cup old fashion oats
2 splenda packets, cinnamon, vanilla
Total calories- 296 (48%p,44%c,8%f)

After workout 10:30
EAS protein shake 110 calories (17g protein, 4 grams carb, 3g fat)

Lunch 1p.m.
2cups broccoli
5oz chicken
Latortill wrap
3 T mango salsa
Total calories- 541 calories (46%p, 15%C, 39%F)

Snack 3:30 p.m.
4 egg whites
.5 cup fat free cottage cheese
2 splendas, vanilla, cinnamon
2T sugar free strawberry jelly
Total calories (156 calories (80,19,0)

Dinner 5:45 p.m.
5 oz pork tenderloin
3 cups broccoli
Total calories (406 (39.13,48)

Snack: 8:30
4 egg whites
1 whole egg
.5 cup fat free cottage cheese
Total calories 220 (63%P,14%C,23%F)


Total calories for the 1755 (51,20,29)
176g protein, 118g carbs, 48g fat

I'm looking for any advice I can get. My BMR I figure is 1519. I did have a RMR test done and the results were that I needed 1716 to sustain bodily function with my given lifestyle (not including working out) and 2402 calories to do what I do day to day to stay the same weight while working out. To drop a pound a week I figure drop 500 calories per day which takes me to 1900 calories. I tried this and got no where so I dropped the calories to 1700-1800 I lost 2 pounds last month and stayed the same body fat (19.8). I would like to get to 155 and be around 15-16%.

5'8" weight 163 19.8% body fat

Any suggestions?

Hey there :)

How long have you been dieting?
I think you might be over training a little, especially considering pretty low calories.
Can you post some pictures maybe?

What do you think about trying to maybe go off the diet for a little while and concentrate on building some muscle? This will help you to kick start your metabolism and when you get back on the diet, you'll be that much more succesful.

What are your goals? When you say "fit" what does it mean to you?

PS. Try adding fish oil caps (as Mastover suggests often) to your first 3 meals.

Todays weight _162 :claphigh:Its been since last February since I was 162...finally some progress. :D

Maya- Thanks for replying.

I always seem to be on/off a diet. I can say that I always work out 5-6 days a week but sometimes especially over the summer the cheat meals increase on the weekend. When on vacation its a free for all. My problem is when I decide to have a free for all I often binge! I had one of those episodes over Christmas and probably ate 15 Christmas cookies in one sitting and basically blew the entire day off eating whatever I wanted for the day:o. Yes, I was sicker then a dog:bang: and always ask myself "what the hell was I thinking?" :spank:

I think I will always love food and probably continue to have binges here and there. Heck, I'm already looking forward to a week long one the end of March when I take a cruise. :eat: But till then I plan to be good and just stick to one somewhat healthy cheat meal on the weekends. My goal is to look good in a bathing suit for the cruise so we will see what happens.

The problem is that when I have these binges I can put on 15 pounds in a week. Granted some of its water weight but I can really pack on the pounds quickly...even the cheat meal on the weekends I'll be up 3-4 pounds....again lots of it water weight but it does effect me mentally when it takes 2-3 days for it to come off again...but I need them to stay sane and to remind myself that its ok to eat, gain a little, enjoy the food but to get back right on track the next meal (which is what I struggled with when I was heavier...I would blow a meal and then decide the day was shot so then it would become the next meal and then the next meal and next thing I know its been a month etc and I'm still was cheating). That doesn't happen anymore. I'll never be that fat again! I just have to let my mind not be that obsessed with weight and except the fact that my real goal is to look good in clothes and for a short time on vacations and the Michigan summer look decent in a bathing suit.

Yes- I take fish oil 3x a day and well as a multivitamin, glucosamine & flax seed oil.

Pictures will soon be posted. I would like to find one of my fat pictures and post it along my present pic. I have made great progress and thats something I would like to show off. The only problem with the finding the fat picture is that I'm always hiding behind someone and theres not to many that I can find of me alone of a full body shot. I was very aware of my weight and very depressed back then. Pictures will appear soon thou.

When I think of the "FIT" I think of someone that is shape cardiovascularly and someone that has muscle definition. I have run 2 half marathons and feel I am in shape cardiovascularly. Now, muscle definition I would say I'm getting there but would like to be more defined so thats my goal.


For now I think I will try to carb cycle till my trip and up my calories just bit and see what happens...maybe I'm just not eating enough and thats why I'm not losing???

Ok, kids are up got to run...to be continued later with the diet and workout.

Great workout today. Today was speed and agility at boot camp. I burned 600 calories:D

Todays Meals: High carb day
Breakfast- 7:45 a.m.
4 egg whites,.5 fat free cottage cheese, .5 oatmeal, .5 fiber one cereal mixed all together...add splenda, cinnamon, and vanilla (awesome pancake!)

Snack- 10:45
EAS shake

Lunch- 1p.m.
5 oz salmon, 2C spinach, 3oz carrots, 3oz yellow peppers,.25C blueberries 20 sprays of Kens raspberry dressing (30 cals)

Snack 3:45
3 egg whites, .5 cottage cheese, .5C oatmeal

Dinner 6p
5 oz chicken, .75cup mashed sweet potato, 1 cup broccoli

snack 9p
4egg whites, .5C cottage cheese

Total calories 1837 (193g protein, 179g carb, 43g fat) 45%protein, 33% carbs, 22% fat

Todays weight 163 :confused:

Here's why your not suspose to weigh yourself daily... because it can make you crazy and mad!!!:mad: However, being the obsessed person that I am I just can't help it. Yes, I increased the carbs and calories yesterday but I also burned 600 calories, I didn't cheat and the foods were all good choices...why did that scale move??? :bang: Hopefully its just a fluke and tomorrow it will be back . Todays a low carb day and cardio day. To be updated later.

Wells here's the pictures The first is of me in 2004 at 245 pounds :eek: Next is me this past summer around 155 when I was obsessed, running non-stop and eating only salads. The next 2 are of me today...pre-work-out ...163 pounds and according to my trainer 19.8% body fat. Any suggestions??? I would like to keep cutting...my goal has always been to see if I can get back down to 155 eating correctly. My other goals have been to look decent in a swimsuit...not there yet but trying.
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Just had to pop in and say high to a fellow Michigander. I don't live there at the moment but I consider myself one at heart :D.

Congratulations on your fat loss! That is some awesome progress you made. You don't look like 19.8 % BF in the last pictures but BF is just a number. Aim for liking what you see in the mirror.

Your diet looks okay, though I would increase fats on your low carb day (personal preference). Actually, you seem to be lacking good fats overall, so I recommend adding nuts and healthy oils (olive, canola, flax, fish).

What does your weight training look like, specifically? For me, the thing that worked was heavy lifting and intense cardio (MISS, HISS or HIIT, I don't bother with LISS anymore). You want to get that EPOC effect (http://www.t-nation.com/readTopic.do?id=1526539).

Good luck to you, though it's not really about luck ;).

Your transformation over the past few years is amazing! I know it's been hard, but the results speak for themselves.

You just have to remember that the less bodyfat you have, the harder your body fights you to keep it. Don't bother yourself with the scale weight day to day, and just realize that progress will be slow from now on.

And if all else fails, there's always the Velocity Diet! (just kidding!)

So todays workout- Cardio with some hamstring work, jump squats, plank holds ...500 calories burned.

Meals
#1- .5 oatmeal, .5c fat free cottage cheese, 4 egg whites, 1T fat free jelly
#2- EAS shake
#3- 4oz chicken, 2 cups broccoli, 4T mango salsa, Latortilla wrap
#4- 1T peanut butter on 1/2 latortilla wrap
#5- 2C broccoli, 6.4 oz chicken
#6 4 egg whites, .5 fat free cottage cheese

Thanks for all the nice comments. I have worked hard and I am very proud of myself. I just want MORE...more definition on a skinner body.

Just had to pop in and say high to a fellow Michigander. I don't live there at the moment but I consider myself one at heart :D.

Congratulations on your fat loss! That is some awesome progress you made. You don't look like 19.8 % BF in the last pictures but BF is just a number. Aim for liking what you see in the mirror.

Your diet looks okay, though I would increase fats on your low carb day (personal preference). Actually, you seem to be lacking good fats overall, so I recommend adding nuts and healthy oils (olive, canola, flax, fish).

What does your weight training look like, specifically? For me, the thing that worked was heavy lifting and intense cardio (MISS, HISS or HIIT, I don't bother with LISS anymore). You want to get that EPOC effect (http://www.t-nation.com/readTopic.do?id=1526539).

Good luck to you, though it's not really about luck ;).
I have lived here my whole life. However, I was born a yooper!
I do notice that my fats are low but I wonder what a good about would be (maybe I'll ask Mya:confused:) I did forget to include my calculations on fit day with my fish oil vitamins and flaxseed oil. It raised my numbers a little so I will concentrate on getting them a little higher (I just wonder what a good number would be???)
Right now I am in a boot camp class that has a little of everything. I love it! It pushes me everyday!

Your transformation over the past few years is amazing! I know it's been hard, but the results speak for themselves.

And if all else fails, there's always the Velocity Diet! (just kidding!)


Trust me I have thought about it but I like to chew my food! I don't think I could survive without my oatmeal:drool: I look forward to reading your journal as the time goes by...I think my cravings would drive me in sane!!

I have lived here my whole life. However, I was born a upper!

A Yooper! :D

I do notice that my fats are low but I wonder what a good about would be (maybe I'll ask Mya:confused:) I did forget to include my calculations on fit day with my fish oil vitamins and flaxseed oil. It raised my numbers a little so I will concentrate on getting them a little higher (I just wonder what a good number would be???)
Right now I am in a boot camp class that has a little of everything. I love it! It pushes me everyday!

Okay, so I'm currently trying carb cycling as well. I eat around 1750-1800 kcal a day. On moderate carb days I aim for a 30/30/30 split (~60-70 g fat) and on low days for a 50f/10c/40p split (~100 g fat). I usually end up getting a 30/30/30 split in terms of saturated/polyunsaturated/monounsaturated fat. I aim for a gram of protein per lb of bodyweight, regardless of whether it's a moderate or high carb day. I can't yet evaluate how well this works for me since I only started carb cycling a week ago, but I've eaten 50g+ of fat/ day for about a year now and been very successful. Now, while cycling and on low carb days, I am not hungry at all, so that is a plus. The fat will keep you satiated much longer than carbs will.

I get my fat from walnuts, almonds, fish oil, ground flax seed, flax oil, canola oil, natural peanut butter, beef, whole milk and coconut.

Hope this gives you some idea of how it can be done, but keep in mind that I like high fat/low carb nutrition a lot. Guava will tell you something very different :D. The point is that you should include at least some of the fat sources that I listed above (though you can go easier on the sources of saturated fat) because your body needs those fats for hormone productions and a bunch of other things. You'll be hindering your fat loss if you don't include, I'd say at least 50 g of fat/day in your diet. Looking at your outline of what you eat, I honestly don't see where that ~20% fat came from because you hardly list any fat sources (save the occasional tbsp of PB--btw, make sure you get natural!). Do you add fat in cooking?

I get my fat from walnuts, almonds, fish oil, ground flax seed, flax oil, canola oil, natural peanut butter, beef, whole milk and coconut.


I am going to try real hard to add some fats...good idea thanks!

Todays weight 161 :tu:

Workout- Upper body burned only 275 calories???

Diet- high carbs
8 a.m. .5c oatmeal, .5c cottage cheese, .5c fiber one, 4egg whites, 1T peanut butter

9-10 whey with water (while working out)

10:45 bananna

1 p.m. California chicken wardrof salad at California pizza kitchen (I really wanted pizza!!!:mad: But I didn't:D

4 p.m. 1 bag of dried fuji apples(39 calories) Thats all I could find in the car??? Next time I'll store some almonds

5:45 p.m. 3.4 oz chicken, .85oz salmon, 2egg whites, 1 whole egg, .5c cottage cheese (can you tell I need to grocery shop?)

9 p 4 egg whites, 2T flax, .5c fat free cottage cheese

Total calories I'm guessing 2100 or so since I couldn't calculate the whole California Chicken Salad

Wells here's the pictures The first is of me in 2004 at 245 pounds :eek: Next is me this past summer around 255 when I was obsessed, running non-stop and eating only salads. The next 2 are of me today...pre-work-out ...163 pounds and according to my trainer 19.8% body fat. Any suggestions??? I would like to keep cutting...my goal has always been to see if I can get back down to 155 eating correctly. My other goals have been to look decent in a swimsuit...not there yet but trying.Hi Kree-kree. I don't have much to add, because I think you're doing everything right. :) but I'm here for a visit because you invited me. :)

You looked great in that butterfly shirt - and you can see the fierce pride in your smile. :cool: That looks like a perfect weight for you to be healthy and happy. You must mean 155 pounds, not 255 pounds. ;)

When you say eating only salads, was your protein intake lower back then? How did you feel? With a higher percentage of calories coming from protein and fats, you should feel a little more satiated, which will help you stick to your planned diet and activities.

I really like the look of your diet. :tu: You really mix it up and aren't afraid to improvise. I hide stuff in my car for emergencies too. :p One of my favorite portables is a protein pancake (eggs, oats, tofu) which I fry in large batches, store in the freezer, and defrost as needed. Most people use egg whites, oats, and cottage cheese, but I'm lactose intolerant, so I mix it up a bit. Then you can make any number of variations with mashed banana, pumpkin puree, nutmeg, cinnamon, almond extract, cocoa powder, flax seeds, walnuts, protein powder, etc.

If you're wanting to burn calories with your strength training workouts, you'll want to add in more compound movements, and possibly train in more of a circuit style, with less rest between sets. But I don't think it's necessary to focus on fat loss during your strength training workouts. The muscle you build through them is like stoking a fire. Someone with a lower body fat percentage (more lean body mass) will burn more calories at rest than someone with a higher body fat percentage. And you'll continue to burn calories after the workout is done. Is that an estimate from a heart rate monitor, or just a number from a chart?

I can see you're doing really well, so keep at it. :cool:

Another thing I thought I'd mention; I hope you don't take offense. :o

Your shoulders are fairly narrow compared to the rest of your body, and I wondered if you were giving them the time they need. If I were you, I'd put a focus on pull-ups, push-ups, bent over rows, upright rows, lateral raises, lat pull-downs, and other moves. Building up that area will give you a lot more of a balanced look.

Another thing I thought I'd mention; I hope you don't take offense. :o

Your shoulders are fairly narrow compared to the rest of your body, and I wondered if you were giving them the time they need. If I were you, I'd put a focus on pull-ups, push-ups, bent over rows, upright rows, lateral raises, lat pull-downs, and other moves. Building up that area will give you a lot more of a balanced look.

Thanks for coming over to view Guava! I appreciate your time. Actually, thats exactly what I was looking for...someone to comment on what needs to give me a more balanced look. So thanks! If I had to pick a body part that I want to look awesome it would have to be my shoulders. Those are my favorite body part to work. Pull-ups are very difficult for me...I was just commenting with the trainer yesterday that I don't understand how I bench so much weight but yet can't do a single pull-up on my own??? I have to use the assisted pull-up machince. I have noticed that I am getting stronger with the amount of push-ups I can do so hopefully we'll see some progress in pictures next month.

As for the diet I try to mix up a bit but if you notice I copy a lot of my ideas from Mya's :o I figure it works great for her it probably wouldn't hurt for me to give it a whirl?? Thanks for the ideas. I think today I'm going to add some pumpkin puree to my favorite oatmeal pancake. I think I will also try the tofu for something different. Thanks again.:D

Todays weight 161:D
Today I am completly dragging! I feel completely exhausted and drained. I am going to take the next 2 days off. Todays workout was lower body and it was a killer! As hard as I was sweating I only burned about 285 calories:evil: Lots of lunges, step-ups, etc. Right as my workout ended the ol' heart monitor watch died! Luckily I ordered one yesterday on Woot.com for $20 (a complete and awesome deal)

Todays diet
8 a.m. .5c cottage cheese, .5c oatmeal, 4 egg whites, 1T peanut butter
11 a.m. EAS protein shake
1 p.m. California veggie burger (from Costco)...love them, on 1 piece of low carb bread, 1.5 c green beans, 1c broccoli
3p.m. 4 egg whites, .5 cottage cheese, 2T flax,
5:45 p.m. Salad bar at Ruby Tuesdays :drool:

Todays weight 161:D (even with sneaking 10 or so fries :drool: at Ruby Tuesdays yesterday)

I am complety sore everywhere. The last 5 days of boot camp really kicked my butt! Today and tomorrow I am taking off. I have not taken 2 days off in a row in ages! I think its probably a good thing for my body and mentally.

Today I had to get up super early (kids soccer games) so I had to get up at 5:30 a.m. YIKES.:eek: Thats two days in a row of getting up early and its killing me. Anyways the diet goes will go something like this today. I am planning a big meal tonight so I need to take it easy during the day. HELLO egg whites!

6 a.m. 4 egg whites, .5c fat free cottage cheese, .25c oats,.25 T peanut butter

9:30 a.m Same thing as above

12:30 p.m. 4 egg whites, 1 whole egg, .5c fat free cottage cheese, .5c fiberone, 1T peanut butter

4 p.m. 3 egg whites, .5 c fat free cottage cheese, .25 c fiber one

7 p.m. Max and Ermas chicken, tomato, motzarella sandwich with a spring salad (blue cheese, bacon, dressing ) YUMMO

Todays weight 162 (up a pound) but I think its from last nights dinner and all the sodium from the cottage cheese.

I am still really sore today (still). Its killing me not to workout and lift but my body needs to rest so I will. My mind is saying "go to the gym". I'm completly addicted! It took many years of trying to be fit and not succeeding. I can't tell you how many times I started exercising and quit. Ever since I lost the weight and have gone to the gym consistently for the past 3-4 years I can officially say I get the bug to go even after one day....I never really understood it when people could say they work out everyday. I understand now...they are addicted.

Anyways, dinner was AWESOME last night. I love food and enjoyed every bite.

Todays foods will go like this...low carb day

8:30 4 egg whites, .5c fat free cottage cheese, .25 c fiber one, 1T flax, 1T peanut butter, fish oil vitamins, flax vitamin, glucosamine vitamin, once a day vitamin (323 calories, 34g,25g,13g)

12 noon 6 oz extra lean beef, cabot cheese slice, Latortilla wrap .25 cup salsa

2:30 5 oz chicken breast

4p.m. 3 oz chicken breast ( a couple stollen fries of my kids from McDonalds and a couple licks off the husbands icecream cone from McDonalds)

7:30 4 egg whites, 1 whole egg, 2T flax, .25 c fiber one, .5 c fat free cottage cheese, 1T peanut butter

I was just commenting with the trainer yesterday that I don't understand how I bench so much weight but yet can't do a single pull-up on my own??? I have to use the assisted pull-up machince. I have noticed that I am getting stronger with the amount of push-ups I can do so hopefully we'll see some progress in pictures next month.


Hi kree-kree,

I don't know if I'm reiterating what you already know, but: bench presses and push ups are both pushing movements, and they involve the chest and triceps mostly. Pullups, rows, pulldowns, etc, are all pulling movements, and they involve the lats and biceps more.

You generally want to find a balance between your pushing strength and your pulling strength... possibly favoring pulling, since having a strong back is so important. So to improve your pullup, you'll definitely want to focus on movements that hit the back and lats and biceps more... although biceps will get hit pretty hard if you focus on compound movements like bent over rows, one arm dumbbell rows, etc. Oh, and definitely keep hitting the assisted pullups!

You're doing really, really awesome. :) I agree with guava on both her suggestions and her comment that your diet is nice and varied. Good journal, too!

Hi kree-kree,

I don't know if I'm reiterating what you already know, but: bench presses and push ups are both pushing movements, and they involve the chest and triceps mostly. Pullups, rows, pulldowns, etc, are all pulling movements, and they involve the lats and biceps more.

You generally want to find a balance between your pushing strength and your pulling strength... possibly favoring pulling, since having a strong back is so important. So to improve your pullup, you'll definitely want to focus on movements that hit the back and lats and biceps more... although biceps will get hit pretty hard if you focus on compound movements like bent over rows, one arm dumbbell rows, etc. Oh, and definitely keep hitting the assisted pullups!

You're doing really, really awesome. :) I agree with guava on both her suggestions and her comment that your diet is nice and varied. Good journal, too!

Thanks for visiting my journal!! I'm looking for any advice I can get so I appreciate your comments! Me and the assisted pull-up machine have become "BUDS" I'm determined to get an unassisted pull-up one of these days. I've always wanted a nice back as well as shoulders so thats another one of my goals. Take care and thanks again.

Okay, so I'm currently trying carb cycling as well. I eat around 1750-1800 kcal a day. On moderate carb days I aim for a 30/30/30 split (~60-70 g fat) and on low days for a 50f/10c/40p split (~100 g fat). I usually end up getting a 30/30/30 split in terms of saturated/polyunsaturated/monounsaturated fat. I aim for a gram of protein per lb of bodyweight, regardless of whether it's a moderate or high carb day. I can't yet evaluate how well this works for me since I only started carb cycling a week ago, but I've eaten 50g+ of fat/ day for about a year now and been very successful. Now, while cycling and on low carb days, I am not hungry at all, so that is a plus. The fat will keep you satiated much longer than carbs will.

I get my fat from walnuts, almonds, fish oil, ground flax seed, flax oil, canola oil, natural peanut butter, beef, whole milk and coconut.

Hope this gives you some idea of how it can be done, but keep in mind that I like high fat/low carb nutrition a lot. Guava will tell you something very different :D. The point is that you should include at least some of the fat sources that I listed above (though you can go easier on the sources of saturated fat) because your body needs those fats for hormone productions and a bunch of other things. You'll be hindering your fat loss if you don't include, I'd say at least 50 g of fat/day in your diet. Looking at your outline of what you eat, I honestly don't see where that ~20% fat came from because you hardly list any fat sources (save the occasional tbsp of PB--btw, make sure you get natural!). Do you add fat in cooking?


Very good post!
When on very low calorie diet, sometimes you can reach 20% fat from just your foods. Even oatmeal has fat, so does the chicken breast.
When I was on my pre comp. diet I only had 1 tbsp almond butter at night, the rest of the fats came from food (I mean other then higher fat foods). The total of my fats was about 40 g.
But that type of diet is quite extreme and not suppose to last for more then few weeks, so I wouldn't recommend it if you want just lean out "within reason" .

I think carb cycling in conjunction with calorie cycling works great.
Right now I'm doing 2000- 2600 cals and between 70-300 grams of carbs. My fats are between 50-90 grams.
Most of the extra carbs that I add on high carb days fall right around my hardest workouts. Quite a lot before and lot of carbs after. Those days I keep my fat low (about 50).

Personally I feel better eating high carb days with moderate fats... so everyone is different.
I'm still experimenting though. With my previous bulk I was eating lower carbs. I was between 50-200 grams. But I leaned out almost too quick.

If you are lacking some saturated oil add full eggs, extra lean beef, coconut oil etc. Thats what I eat on my lower carb days.
Higher carb days I stick to lean meats, egg whites, sometimes fish.
I do use coconut oil almost everyday though.

Thanks for all the information Maya! You have no idea how much you have helped me! You truly are an insperation to me. :D Your diet that I have copied so much from is really starting to work for me. The carb cycling and calorie cycling rocks and is exactly what I needed.


Todays weight- 161 :tucool:
Burned 500 calories in boot camp today. Lots of legs, lats, biceps, push-ups

8 a.m. .5cup fat free cottage cheese, 4 egg whites, 1 egg, .75c oats,
10:30 a.m. EAS shake
12:30 Panara Bread Fuji Apple Salad, sm. apple
5 p.m. spinach salad, carrots, red pepper, 6 oz chicken
9 p.m. 5 egg whites, .25 cup fiber one, 2T flax, 1T peanut butter

wow kree kree.... you've made an awesome change! really inspiring. and u seem to have all the knowledge and drive it takes to get to your goal without having to sacrifice your happiness. that's really key!

its such a process.....learning what works best for each person...and you're well on your way!

also good to see you noting small cheats...(fallen fries, icecream licks, etc) without guilty, or regretful comment!!! shows your not in that psycho crazy good food/bad food state of mind that many people trying to lose weight get in to. haha

oh and if you like avocados...they are a great source of fat and a nice change once in awhile!

anyways....best of luck... you're gonna do great!!

Yeah, thats the difference from last year and this year. Last year I was miserable and never cheated. I was a complete nutcase, depressed and always MAD:mad: because I wanted that food too. I finally decided I was not competing in a body building contest I was only trying not to get to 245 pounds again. Life is short and a couple fries here and there and an icecream isn't going to get me back to 245 pounds overnight. So yes, I do have cheat meals now (usually on one on the weekend ) and I plan to eat what ever the heck I want on my cruise...that means icecream, waffles, pancakes, pizza, fries :drool: for an entire week and then its back on track . I will never be the Monday girl or I'll start at the beginning of the next month girl ever again so hey life is short and I plan to enjoy it (a little at a time).

Todays weight 161 :D

Today was super tuff in boot camp. We were on the treadmills for an hour and 20 minutes. We would do incline 10 for 2 minutes and then incline 15 for 4 minutes rotating throughout the hour.. Throughout the hour on the incline 15 we continued to play with our heart rates. We started out at zone 3 and by the end of the hour we were at or above our AT (mine is 172) so I had to walk/run without holding on at 4.1 incline 15 to get there. I burned 693 calories :tu: My hamstrings are very tight...I can only imagine what tomorrow will bring.

Todays diet (with vitamins...) Low carb day
8 a.m. .5c f/f cottage cheese, .5c fiber one, 5 egg whites, 1 egg
10:30 Protein shake
12:45 5 oz chicken breast, 2c broccoli,2T tomato bruschetta
4 p.m. 4 egg whites, .5 f/f cottage cheese, 1T peanut butter
6 p.m. 5 oz chicken, 2oz broccoli
9 p.m. same as the 4 p.m.diet

Total cals 1957 253g protein, 117 carbs, 68 fat (53%,14%, 32%)

Todays weight 161

Boot camp today...I'm pretty sore so I'm hoping today is some upper body. Its amazing from walking at that incline yesterday my abs are very sore???

Todays diet (high carb day Yippie:jumping:)
8 a.m. .5 c oatmeal, .5 cup fatfree cottage cheese, egg whites (4) .25c fiber one cereal (all mix together for the famous pancake)

10:30 EAS protein drink

12:00 meeting a friend at Ruby Tuesdays for lunch...I will be having their famous salad bar and chicken breast.

4 p.m. ...slice of cheese, couple pieces of watermelon

6:30 p.m. 5.15 oz of chicken, 2 cups broccoli

9:00 4 egg whites, .5c cottage cheese, flax (2T)

Boot camp was upper body today. Only burned 375 calories. Tomorrow is LEGS...UGH! Thats one body part I'm never thrilled about working.

Todays weight 162

I guess the increase of carbs, increased the weight or maybe it was the 3 trips to the Ruby Tuesday salad bar. After all lunch was almost 3 hours long. I had a great visit with my friend and we just kept munching away on the veggies (at least it wasn't fries which is what I really wanted).

Today is leg day in boot camp. I guess I'm glad considering my upper body is sore. Today should be a lower carb day but I think I'll make it a medium carb day considering its legs.

So...the diet goes like this
1. .5c fat free cottage cheese, .5c fiber one, 4 egg whites, 1T peanut butter, .25c oats
2. EAS shake
meal #3 got missed due to lack of time....opps
4. 3 egg whites, 1 whole egg, .5c cottage cheese, 1T peanut butter,.5cup oats, .5cup fiber one
5. 5 oz chicken, 2 cups broccoli, 1T tomato bruschetta
6. 4 egg whites, .5c cottage cheese,2T flax

To be continued after I kill my legs.

So...the diet goes like this
1. .5c fat free cottage cheese, .5c fiber one, 4 egg whites, 1T peanut butter, .25c oats
2. EAS shake
3. 3 oz chicken, 2 cups broccoli, 1T bruschetta
4. 4 egg whites, .5c cottage cheese, 1T peanut butter
5. 5 oz chicken, 2 cups broccoli, 1T tomato bruschetta
6. 4 egg whites, .5c cottage cheese,2T flax

To be continued after I kill my legs.

Try finding Salsa at Costco. I forgot the name, but its sold in big, kind of square clear jar.
Its excellent! I use it as a condiment and to cook my chicken with .

Good luck with your leg workout :)

I am ADDICTED to the costco Mango salsa. It makes me happy. I love putting it on my chicken....I love it even more on chips!:drool: I could eat that whole tub! I have to buy 2 at a time! Your beginning to learn my downfalls.:D

Todays workout was tuff...My legs were very tired before I even started. I felt like "oh-oh, I'm in trouble as I went up the stairs this morning to the gym" Anyways, boot camp had lots of walking lunges, dead lifts, boso ball lunges and jumps, hamstring curls on the rollar plate...hard I didn't burn much calories because I just felt I couldn't give it my all (I think about 300 total) so I went and proceeded to walk at a 4 incline and 4.0 mph for 300 more calories...total burned today is 600:D

Then I got my hair cut...drastic change...went super short and dyed it dark. Something different. The haircut took to long so by the time I got home I was already late for meal 4 so meal 3 got skipped:nono: I was completly starving and foggy brained. I needed food (probably a hour ago).

is it that santa barbara stuff? ohh man why does it have to have carbs. now i have my first carb craving of the week!!!

it is FABULOUS with some cottage cheese mixed in on veggie chips. :drool:

ok off to think about meat and cheese!

is it that santa barbara stuff? ohh man why does it have to have carbs. now i have my first carb craving of the week!!!

it is FABULOUS with some cottage cheese mixed in on veggie chips. :drool:

ok off to think about meat and cheese!

Its made by chicachios (spelling??) Its called Mango Salsa with peaches. It is to die for. LOVE it!!!

Todays weight 161

Todays boot camp workout was agility...Lots of ladder exercises, running forward, backwards etc... We usually compete in teams so its fun. I burned 600 calories!

Todays diet (mod carb day)
1- .5 fat free cottage cheese, .5 oats, .5 fiber one, 4 egg whites, 1T peanut butter
2. EAS shake
3. 6 egg whites, .5 cottage cheese, .5 fiber one, .25 oats, 4. 5 oz chicken, broccoli, 1T peanut butter
5. out to dinner salad with ranch on the side, chicken wrap (lettuce, tomato & chicken) on a wrap, couple fries stolen once again from the kid.

Todays a good day as I am booking hotels and excursions for my trip...:tucool:

Todays weight 161

Kind of sore everywhere (again)....I think I'll take today off. We are scheduled for a big night out... dinner and the bar to listen to a friends band. Whenever, we go to listen to the band I usually end up eating way to much and drinking way to much. So I'm kind of nervous....I will try to control myself with both....remember my goal (look hot by my cruise which isn't till the end of March). We'll see what happens. In the meantime I think I'll try to keep the calories low today just in case.

1. .75c fiber one, 4 egg whites, .5cup 2% lowfat cottage cheese, 1T pb
2. 5 egg whites, .5 cup 2% cottage cheese, .75c fiber one, 1T pb
3. 6 egg whites, .5 cup 2% cottage cheese, .5 cup fiber one, 1T pb
4 OUT TO DINNER AND THE BAR

Todays weight 165 :eek::cry:

I was good all day yesterday...eating clean. Heck, I basically ate the same meal 3 times. I get on these obsessions and I am obsessed with these pancakes with peanut butter. They just plain-out make me happy.:D

The dinner at the bar was AWESOME! :eat: I ordered a chicken pecan crusted salad with blue cheese. Ate the whole thing and then picked off everyone elses plate (shrimp with crab meat stuffing, my husbands nacho's, my girlfriends fries). I then started with the drinks. I'm a diet coke and rum girl. Drank a LOT :bang:of that and then proceeded to give myself an abs workout with the porcelain toliet being my machine.:spank: After throwing up at 1 a.m. I forced myself to drink 16 oz of water. I don't have a hangover so thats good but I am up 4 pounds (even with all the dancing I did the entire night...my quads kill from dancing in high heel boots)

I would be still sleeping but the husband is SNORING so loud...I hit him a couple times to roll over but he just snored whichever way he turned so I'm up. I guess I'll end up going to the gym today in hopes I can burn off some of the crap I ate. My stomach feels a little off still (like I threw up a bunch but at least I don't have the massive headache).

I have no idea how todays diet will go but probably low calories and low carbs. To be continued....

I still feel good but getting tired quickly from getting up so early. I ended up going to the gym and did upper body. It wasn't a great workout but something was better then nothing I figured.

It is absolutly FREEZING here today and its 11 degree's with the windchill I think its close to zero. All I can think of is how cold those football players are running around in short-sleeve shirts over in Wisconsin. Thats insane! I think the temp over there is -2 degrees YIKES Even more insane to me are the crazy people watching.

Diet was good today....wasn't super hungry but my portions today were kind of large so...I've really only had 3 meals so far and will probably end up with 4

1. 5 egg whites, .5 cup 2% lowfat cottage cheese, .5 cup fiber one, 1T peanut butter

2. 5.45 oz chicken on a latortilla with .25 cup mango salsa, .75 cup of chopped cantaloupe

3. 5 oz pork chops, .25c quinoa, asparagus

4. 5 egg whites, .5cup cottage cheese, 2T flax, .5T pb

Total calories- 1766 (172g protein, 150g carbs, 69g fat)

I was good all day yesterday...eating clean. Heck, I basically ate the same meal 3 times.
He he... sounds very familiar :o

I get on these obsessions and I am obsessed with these pancakes with peanut butter. They just plain-out make me happy.:D

Me too...it's a comfort food for me as well :nod:

Todays weight 163 (closer but still not back from Saturdays cheat meal...which really wasn't THAT bad). Its amazing how your body can retain water....

Boot camp was muscle endurance. Burned 600 calories.

MEALS
1. EAS shake (then off to boot camp)
2. .5 cup fat free cottage cheese, .5 cup fiber one, 5 egg whites, 1T peanut butter
3. 5.10 oz chicken, 2T bruschetta, 1 slice of cabot cheese, 2c broccoli, .5 cup mango salsa, 1cup cantaloupe
4. salad with carrots, red peppers, cucumbers, 5 oz chicken fat free dressing 5 squirts
5. 5 egg whites, 2T flax, .25 fiber one, .5cup fat free cottage cheese

Total cals 1684 (188g protein, 144 carbs, 52g fat) 47%,24%,29%
+fish oil vitamins , glucosamine, daily vitamin, flax vitamin

Todays weight 163 :mad: What the heck? The water weight should be gone now right? Now I'm irritated!

Its still freezing cold still!!! And now we're suspose to get more snow. I hate the cold! I love the change of seasons but winter when its this cold stinks!!

Todays diet
1. egg whites, cottage cheese, oatmeal
2. EAS protein drink
3. 5 oz chicken, Latortilla, .5 cup mango salsa, 2 cups broccoli
4. 4 egg whites, .5 fat free cottage cheese, 1t peanut butter, 2T flax
5. 5.15 laura's lean beef, Latortilla, 1.5 cups green beans
6. 5 egg whites, .5 cup fat free cottage cheese, 2T flax

Total cals 2009 46% protein,19% carbs, 35% fat

Todays gym workout was pretty tuff. Today was cardio endurance. So we were on the treadmills...incline 3 We started off 6 minutes at zone 3 then took it down to zone 2 for 2 minutes, then we went up to the top of zone 3 for 6 minutes then up to zone 4 for 2 minutes then down to the bottom of zone 3 for 6 minutes and then repeated. I then cooled down.. So I was on the treadmill for 1:26 minutes 5.25 miles total, 893 calories burned:tucool: Hopefully that will bring me back down to my original weight before my bar night. We have weigh in this Friday. We weigh in, have our body fat tested, do a fit test, sit-up test, push-up test and finish off with the Illinois fitness test (running around cones in the gym...timed). Anyways, I always try to improve so hopefully with a clean diet and good workouts I'll be able to achieve that.

Todays weight 163:mad: Ok now I'm mad! What the heck? I have been eating clean for weeks and I had one bar night and now I can not get rid of those 2 pounds. The drinks I had were diet coke and rum! On top of it I also barfed my brains out...doesn't that count for something? I guess I'll drop my calories some today...I have weigh-in on Friday and I wanted some changes. I was keeping them a little higher since I was burning so many in the gym. There better be some changes when it comes to body fat....lower that is? Could I really have put on two pounds of muscle since I have increased my protein so much? Who knows I'm confused and mad. More later

Hey...if anyone reads this and knows how to fix my journal thing at the bottom...I could use all the help I could get. I'm not to smart when it comes to computers.

Todays weight 163:mad: Ok now I'm mad! What the heck? I have been eating clean for weeks and I had one bar night and now I can not get rid of those 2 pounds. The drinks I had were diet coke and rum! On top of it I also barfed my brains out...doesn't that count for something? I guess I'll drop my calories some today...I have weigh-in on Friday and I wanted some changes. I was keeping them a little higher since I was burning so many in the gym. There better be some changes when it comes to body fat....lower that is? .


I dont know what it it.. but I experience simular thing after cheat meal (burger and a cheesecake type of cheat meal :o)
It takes me few days (not 1 or 2) to see weight drop.

Other then that..... booze (and it doesn't matter what kind of drinks, alkohol in general) messes me up, so I don't touch it at all.

Don't worry too much though. The weight will level itself out. I'm also curious of your results at your weigh in

So today at boot camp was mostly legs. We started off on the machines to warm up (artic trainer) and then did 3 sets of
15 squats
15 reverse lunges (each leg)
15 jump squats
15 jump lunges (switching legs)

We then went down into the gym area and ran up and down the gym with our team mate holding a band around our waist to provide resistance. We would run backwards to one side of the gym, sprint back running forward. We did that 3 times then ran upstairs to the machines.

We then got on the natural runner for 10 minutes in zone 2

We then went over to the free weight area and did squats and deadlifts (superset)
We did 3 sets of 15
First I did it with just the bar
2nd time I added 10 pounds on each side
3rd time I had 20 pounds on each side

To finish up we then went back to the natural runner for 15 minutes.

I burned 616 calories in 1:15 minutes. I'm actually looking forward to my Florida trip coming up next month. I'm going to take the week off from working out (granted I'll still be running around with the kids). I beginning to think my body needs a little rest. Seems like everyday my legs are just tired. I want to give it my all but my legs seem to slow me down some.

Diet has gone something like this-
1. 5 egg whites, .5 fat free cottage cheese, .5 cup oats, 1T peanut butter
2. 5 oz chicken, .25 cup mango salsa, 1 cup green beans, 1 cup asparagus
3. 5 egg whites, .5 cottage cheese, 1T peanut butter
4. chicken, green beans
5. 5 egg whites, .5 cottage cheese, 2T flax, 2T pumpkin

Todays weight 161 :tu: Ok we are back on track! It took 4 days for one cheat night which really wasn't all that bad...or at least I thought. I could of done much worse:nod:. Anyways, tomorrow is weigh in so I'm going to stick to lower cals again today so that hopefully I can produce a good number.

I did some research again on the threads and calculated the BMR thing again in the stickies and for my height and weight and activity level I should be eating 1646 calories to loose a pound a week (thats for moderate activity) or 1880 for active activity. Now, when I look back at my calories I was hoovering around 1800-1950 calories. The thing is yesterday I ate 1674 and I was starving!!! I guess my body will get use to eating lower calories or do I really need to eat more? Does that BMR thing take in to account that I have 19.8% body fat or does that not really make a difference? All I can say was that yesterday after eating within 1-1.5 hours I was starving again. Everythings a game so I guess I'll just have to play around with the numbers.

Off to bootcamp!

Diet-
1. 6 egg whits, .75c fiber one, .5 cup fat free cottge cheese, 1T peanut butter
2. same as meal 1
3. 2 cups broccoli
4. same as meal 1

total cals 1260 (133g protein, 160 grams carbs, 36 grams fat) 45,28,27%

Well, they're not rules. They're just a starting point. Several women here need to eat much lower than the amount of recommended calories in those formulae in order to lose fat.

You have some pretty good food choices (lots of fibre, and lots of fluid in your foods), so I'm surprised you're hungry. One thing you could try is eating a chicken vegetable soup instead of chicken and vegetables, and see if the extra fluid that makes a difference to your hunger.

BMR does not take into account your lean body mass, which, if you're at 19.8% is in a very good place. The extra muscle you have on your body may be burning through those calories faster than a typical person of your weight. There are some energy intake calculators that are based on lean body mass, but I'm not sure which ones they are, and whether there's one designed specifically for women.

(I think the Katch Mcardle calculator might do it, but I don't remember specifically. Didn't find much on googling that.)

Hunger is not always directly correlated to energy balance. Some people hardly feel hungry at all on a huge calorie deficit, and some people feel hungry on even a tiny deficit. You might try some distractors like focusing your thoughts on something other than food, chewing gum, drinking tea, etc. Possibly eating your meals more slowly might work (chewing more often, or counting your bites), or eating even more often than what you do (break one of your meals into an additional meal to eat on another occasion).

More likely, you've hit a set point that your body really likes being at. And even if you're not comfortable with how you look at this weight, it's a very comfortable place for your body. So if you want to get lower, you'll have to fight pretty hard. :gl:

Guava made some very good points.

I remember when I was dieting for the competition I was eating about 1800 cals a day.... and I was STARVING most of the day. A meal would fill me up for about 1 hr.
Now if I have 1800 cals I'm not that hungry.
I think the difference is that I was really low body fat then and now I'm about 20-22% maybe..?

(PS. I think you might be little bit higher then 19%, but I'm not a pro at measuring body fat.)

Hey Kree

I want you to do me a favor my dear. Take that scale and put it in a closet. It'll drive you mental watching it flucuate daily. There are days I am 160, the very next day I am 164...and I didn't do anything the day prior that was different. Focus on what you see with your eyes, take pictures bi-weekly to monthly. That will show you true results. :tu: Just keep plugging away at it, you'll get to where you want to be. It just comes to down to how bad you want it. The mind is a POWERFUL thing.

Patience, Disipline, and Determination is the name of the game.

Your doing great, keep it up.

~Ronn

You have some pretty good food choices (lots of fibre, and lots of fluid in your foods), so I'm surprised you're hungry. One thing you could try is eating a chicken vegetable soup instead of chicken and vegetables, and see if the extra fluid that makes a difference to your hunger

More likely, you've hit a set point that your body really likes being at. And even if you're not comfortable with how you look at this weight, it's a very comfortable place for your body. So if you want to get lower, you'll have to fight pretty hard. :gl:

First, let me start off with saying...Thank you Guava for visiting my journal. I have always been a lurker of your journal and posts! I value your opinion and feel honored that you came over to help me.

Yesterday was a tuff day! Trust me I did chew a lot of gum and drank a lot of water! Today seems to be going better. No hunger. Maybe it was just a bad day? Who knows but presently I'm not starving. I do plan to try the chicken soup thing like you suggested. I have always been a quanity girl and like that full feeling so I am adjusting slowly to just being content.

I plan to fight really hard! I would love to have a body where I feel I'm as defined as I could possible be while being happy. I'm not sure what exactly that is but I guess when I close my eyes I pictures myself thinner with more muscle definition.

So...on that note (rocky theme song being played...) I am going to fight and win this battle. I want to be the HOT Mom on my cruise (is that possible???:lol:).

Thanks again. Kree-Kree

Guava made some very good points.
I think you might be little bit higher then 19%, but I'm not a pro at measuring body fat.)


When I first started reading posts it was always John, you and Guava's and anything posted my mastover that I lurked on and tried to follow. So again, Maya I am thanking you for everything you have done for me.

I don't think everyone realizes how we help each other each day by letting other people into their journal and their fitness lives. If it wasn't for you I wouldn't be ADDICTED to those oatmeal pancakes with peanut butter.:drool: I now mix it with fiber one instead to keep the calories down and it tastes just as good. This website keeps me sane and makes me motivated each and everyday. So again...THANKS!

My body fat I'm not exactly sure what it is...What would you say? I just go by what the trainer at the gym says each month when he uses the calipers to figure it out. Anyways, it doesn't really matter as long as it keeps going down according to his test right? I think he had me in the high 30's a couple years ago so I figure any number is better than that. My real goal is just to feel comfortable and hot in a bathing suit which at this point I'm not. SO...I continue to work at it.

I can't believe you are 20-22% Your so defined and thin...If we are going by what you are that would put me off the record:lol: at 30% again?? What did you get down to at your competition?

Like I said above, today seems to be a better "less hungry" day so hopefully it was just a bad day but I am going to take Guava's ideas and run with them.

When your in Spain do you still post?

I want you to do me a favor my dear. Take that scale and put it in a closet. It'll drive you mental watching it flucuate daily. There are days I am 160, the very next day I am 164...and I didn't do anything the day prior that was different. Focus on what you see with your eyes, take pictures bi-weekly to monthly. That will show you true results. :tu: Just keep plugging away at it, you'll get to where you want to be. It just comes to down to how bad you want it. The mind is a POWERFUL thing.

Patience, Disipline, and Determination is the name of the game.


I just discovered your journal not to long ago and I have to admit I added you to my stalking journal list.:lol: You entertain me and I love how you tell it like it is. I actually thought of you several times when I was typing about my weight and thought Merk would of said "What the F**k" while I kept it somewhat nice and said "What the heck"..However I truly was thinking the first thought but didn't type it:lol: Not really knowing you except over the internet I picture you and Maya having lots of good laughs throughout the day. I have a couple best friends and a husband who make me laugh and keep me somewhat sane each day.

Anyways, like above I feel honored that you, Maya and Guava are here to help especially since I've stalked for so long and now I feel I'm geting advice from the "pros" Now, if I could just get Mastovers opinion:confused:

As for the scale, I would love to throw it out the window but I'm addicted. I truly am so scard of somehow slipping off the band wagon and geting back to 245 pounds that I need the scale to remind me that I'm no where near there. I guess its better to be addicted to a scale now then food. Hopefully in time I'll be able to be less addicted. You should see me when I'm on vacation and there's no scale. I'm crazy!

I did start the picture thing so hopefully I'll be able to see some progress so I'm not so hard on myself when I see progress. The mind is a powerful thing in good ways and bad. I plan to keep at it till I'm satisfied.

Thanks again Merk for opinions and encouragement. Its exactly what I needed today.

Todays weight 161

So today was bootcamp weigh in... I lost 1 pound according to their scale and my body fat dropped 1.9% so according to him and his 3 pinch test I was 17.9%:D The past 3 months were 19.7, 19.8, and now 17.9 % Doesn't really matter as long as it goes down right?. My tricep was 11, ab area 14.2 and my quads were 19.5

3 months ago when I started my triceps were 12.2, abs 15.6 and quads 22.5 so I've made some progress!!! My weight for the past three months of boot camp on their scale was 166, 164, and now 163.

He also did measurements for January
Chest- 33 3/4"
Right arm 11"
Hips 39"
Thighs 19"
Calves- 15"
Forearm 8 3/4"

We do a drill called the Illinois drill (running around these cones) first time I did it I finished in 23 seconds, second month did it in 21 seconds and today I finished in 20.5 seconds. Again improvement.:claplow:

So I know what I need to work on and tighten up. But for today I was proud that everything showed improvement and thats what I'm aiming for. So yeah to me!!!

I also burned 500 calories today at boot camp.

Todays diet:
1. 5 egg whites, .5 oats, .5 cup fat free cottage cheese, 1T peanut butter
2. same as 1 except of .5 oats had .75cup fiber one

Here's how to deal with the scale.

1) Weigh yourself at exactly the same time and under the same conditions each day. Ideally, this is immediately after you get out of bed and use the bathroom.

2) Write down the number (or start an excel spreadsheet) and FORGET IT.

3) At the end of the week, add up your seven pieces of data, divide by seven, and call that you weight for the week that just passed (Week 1).

4) Continue the process, and track your changes from WEEK to WEEK.

Here's how to deal with the scale.

1) Weigh yourself at exactly the same time and under the same conditions each day. Ideally, this is immediately after you get out of bed and use the bathroom.

2) Write down the number (or start an excel spreadsheet) and FORGET IT.

3) At the end of the week, add up your seven pieces of data, divide by seven, and call that you weight for the week that just passed (Week 1).

4) Continue the process, and track your changes from WEEK to WEEK.

I so agree!! That's what I do. I take the average of the week.
Even better, if you have a chance to get your bf % checked on a regular bases (by the same person preferably) then as long as the number is dropping you are doing excellent. Then if your weight is staying the same- even better (means you are building muscle)

Even better, if you have a chance to get your bf % checked on a regular bases (by the same person preferably) then as long as the number is dropping you are doing excellent. Then if your weight is staying the same- even better (means you are building muscle)

Yeah, the same trainer does it at the end of each month. Now, out of currosity what would you say my body fat is? Do you only use 3 points when measuring?

Yeah, the same trainer does it at the end of each month. Now, out of currosity what would you say my body fat is? Do you only use 3 points when measuring?


I'd put you right around 20%. How often are you seeing the trainer?

I agree with Maya (funny how great minds always think alike) about getting the BF checked more frequently. I use an Omron (http://www.amazon.com/Omron-HBF-306C-Fat-Loss-Monitor/dp/B000FYZMYK/ref=pd_bbs_sr_1?ie=UTF8&s=hpc&qid=1201297836&sr=8-1) and check mine every day (also averaging the numbers). While it's not the MOST accurate way of checking, doing it every day and then having the trainer do it once a month would be a great way to go.

I'd put you right around 20%.


Yeah..... I'm not good at judging bf% :o

PS. If you are reading this PD, what do you think my bf% is?
You can see my recent pictures here (http://forums.johnstonefitness.com/showpost.php?p=563566&postcount=343) (the 2 pictures to the right).

I'm not a judge but one of the girls in our boot camp class has a body similar but not as good as yours and he put her at 12% today. I'm suspecting your going to tell me a higher number so I'm not really sure what yours is. All I do know for sure is that you have a BEAUTIFUL body and I'd like to order up one of those please.:D (with the carbs:lol:).

Do you do a 3 point test or more?

Do you ever do your own?

Do you own one of those things philly uses? I'm thinking of geting one.

You are so sweet, thank you for the compliment, but there is no way I would be anywhere near 12% bf :o

I was about 10-11% (if that) at my competition and I was ripped.
I had vein popping in my upper stomach, my thigh and the skin on my stomach was paper thin. When I sat my tummy actually looked little funny.... I didn't have small "rolls".... the skin looked almost wrinkly
I was 136 lb (http://forums.johnstonefitness.com/showpost.php?p=485826&postcount=218) or so. At 10-11-12 % bf I had about 122 lb LBM (14 lb of fat).

Now I'm 153 lb. That's 17 lb difference.
Considering that I've lost muscle before competition and I gained it back after (maybe 2 lb... I'm totally guessing here) and maybe adding a recent 1 lb I'm maybe 125 LMB so.... 153 - 125 = 28 lb of fat (which puts me at 19 %)

It would all make sense.. when I was about 146 lb ("http://forums.johnstonefitness.com/showpost.php?p=425801&postcount=1) my trainer told me I was about 17% (122 LBM+ 24.4 lb of fat)

Wow.... sorry for off topic and for getting so technical :o

edited to add:
I hope this didn't come across the wrong way. I don't think I'm fat or anything ;)
I think 20% bf is a very comfortable level to be at and still lean for a woman.



Do you do a 3 point test or more?

Do you ever do your own?

Do you own one of those things philly uses? I'm thinking of geting one.

I don't really do the tests.... I don't know why... I just kind of go by what I see in the mirror. 17% wouldn't make me too happy if I still could see dimples on my ass :lol:
Also many of these methods are very innacurate. If I knew someone good who could measure my bf% on a regular bases it would be good, just to see when and if I'm progressing. But right now I'm not so lucky.

I might also get the thingee PD uses just to see if I'm dropping or going up, but not to really measure what my real bf% is.

Yes, I totally remember those pictures of you at competition. :tucool:AMAZING!!! I just remember thinking holy crap she is completly ripped!

Yeah, I guess that definitly wouldn't put be at 17% because the mirror doesn't say RIPPED its telling me to go the gym:lol:. I'll just take the number he gives me with a grain of salt.... and as long as it goes down then I'll consider it a good thing.


So on that note this morning...off to the gym.

I'll just take the number he gives me with a grain of salt.... and as long as it goes down then I'll consider it a good thing.

Good attitude to have. I go by the mirror and how well my clothes fit for long-term progress checking and use the scale for short-term checks (which I don't take that seriously). I never got the hang of using calipers, even though I own some.

[quote=phillydude;568954] I use an Omron (http://www.amazon.com/Omron-HBF-306C-Fat-Loss-Monitor/dp/B000FYZMYK/ref=pd_bbs_sr_1?ie=UTF8&s=hpc&qid=1201297836&sr=8-1) and check mine every day (also averaging the numbers) quote]

I'm thinking of trying this one out...I looked it up and it doesn't look to difficult :lol: hold handles. I think I can handle that....but then again???

I'm thinking of trying this one out...I looked it up and it doesn't look to difficult :lol: hold handles. I think I can handle that....but then again???

Ya, it's easy. As Maya said, I wouldn't take it an an ACTUAL reading of your body fat... but to track the trend, it's fine.

Ya, it's easy. As Maya said, I wouldn't take it an an ACTUAL reading of your body fat... but to track the trend, it's fine.

I second (or third, or fourth) that. I use my tanita only in reference to the last reading(s), ie, I use it as a barometer for progress.

I second (or third, or fourth) that. I use my tanita only in reference to the last reading(s), ie, I use it as a barometer for progress.

I have a scale that measures body fat (allegedly) and it's consistently put me at ~30 % ever since I started using it. Granted, it's a super cheap piece of junk that I bought to monitor weight, not body fat, so I shouldn't be surprised, I guess.

Now I have to buy one :o Just out od curiosity :lol:

My trainer had it once, he borrowed it from somebody. I think it gave me like 17% when according to his estimate I was about 20%
Non the less... he said it would be kind of interesting to track the progress with it and not to calculate what your true number is.

Here is a comment someone made:
"These types of body fat analyzers, tend to overestimate % body fat in lean people, underestimate in obese populations, and the equations it uses to calculate body fat are for specific populations. Do not confuse the consistency of the readings with accuracy. As well as the previously listed problems, these hand to hand body fat monitors only measure through the shortest path so the best case scenario is that you are getting a measure of your upper body's body fat extrapolated over your entire body. Foot to foot monitors share a similar problem."

My trainer also said that they measure your upper body only.

Oh, I tried the calipers (the electronic ones) few times, but they were giving me totally inconsistent numbers.

When your in Spain do you still post?
:nod: :D

Now I have to buy one :o Just out od curiosity :lol:

My trainer had it once, he borrowed it from somebody. I think it gave me like 17% when according to his estimate I was about 20%
Non the less... he said it would be kind of interesting to track the progress with it and not to calculate what your true number is.

Here is a comment someone made:
"These types of body fat analyzers, tend to overestimate % body fat in lean people, underestimate in obese populations, and the equations it uses to calculate body fat are for specific populations. Do not confuse the consistency of the readings with accuracy. As well as the previously listed problems, these hand to hand body fat monitors only measure through the shortest path so the best case scenario is that you are getting a measure of your upper body's body fat extrapolated over your entire body. Foot to foot monitors share a similar problem."

My trainer also said that they measure your upper body only.

Oh, I tried the calipers (the electronic ones) few times, but they were giving me totally inconsistent numbers.


I thought they only measure lower body. Makes more sense? :confused:

As for accuracy. The better my image in the mirror becomes, the lower my tanita monitor reads. :)

I thought they only measure lower body. Makes more sense? :confused:

As for accuracy. The better my image in the mirror becomes, the lower my tanita monitor reads. :)

They send a mild electric current and it chooses the shortest way. The ones you hold in your hands would measure your upper body, the ones you would step on would I guess measure your lower body.

What does your weight training look like, specifically? For me, the thing that worked was heavy lifting and intense cardio (MISS, HISS or HIIT, I don't bother with LISS anymore). You want to get that EPOC effect (http://www.t-nation.com/readTopic.do?id=1526539).

I was just about to ask this, apparently from the same point of view.

People may not have pointed this out, but if you were really heavy for a long time (and you were really heavy), then it probably left you with stronger legs and back than most. Even though you are not really heavy now, you probably have some muscle that would be a shame not to use.

Plus you said you wanted to look good in the bathing suit. Women who work legs well should also consider upper body work to emphasize the waist by contrast. Rows help here, plus, they can get you a lovely back which is a good idea if you wear suits that don't cover the back.

Good attitude to have. I go by the mirror and how well my clothes fit for long-term progress checking and use the scale for short-term checks (which I don't take that seriously). I never got the hang of using calipers, even though I own some.

J_W is right again in my opinion. How the clothes look and fit is probably the best indicator.

This weeks average 162.7
Last weeks average 161.2

Ok if I was bulking that would be good but since I'm trying to loose this is not good. However, this weeks number got screwed because of last Saturday's bar night which put be up 4 pounds...so last weeks numbers are going to be ignored since they were skewed do to partying.
See I'm not taking it seriously...I'm looking at the whole picture :)

Todays weight 163 ( yesterday I had a cheat meal open faced tomato basil chicken sandwich with a side salad from Max and Erma's...its my favorite) The sandwich had mozzarella cheese on it plus the bread. Its not really all that bad for you but I think the added carbs probably has me retaining water this a.m. I did say no to the chocolate chip peanut butter cookies everyone else ate:tucool: Its still so difficult for me because watching everyone else eat 2-3 of them (people who don't work out nearly as much as I do and are skinny) makes me jealous. I just keep telling myself "we are all different, we all have different genes...thank your parents for your (crappy) ones and deal with it. Sometimes when it comes to genes I definitly feel like I pulled the short straw!!!

Sometimes...I think I work out sooo hard, eat so clean and still don't have the body I want. Maybe I'm just suspose to be happy with where I am??? But the competitve part of me is like "you haven't suceed yet, don't give up..." Many of you have all proved that on the forums when I look at your pictures so I just keep chugging along.

I decided I need to be rich and have a chef cook for me and hand me the plate and whatever is on it I eat and then not eat again till he/she hands me the next one. Oh...and a male trainer that lives with me (with a hot body and an 6 pack would be nice since I'm in fantasy land right now) that would work me perfectly each and every day. Maybe then I would get to where I want to be.:lol:

Enough of fantasy island...and whoa is Kree:cry: Its back to reality. I'm gonna go to the gym today and lift. Yes, for those of you who have read it is the 7th day in a row and yes I realize this could be considered overtraining but during boot camp its more cardio, bands, plyometrics etc...I'm going strictly to the gym to lift some heavy weights and see if I can kick it up another knotch. In less then 10 days I'm out of town so I'll have a whole week to let my body rest.

As soon as the hubby gets back from his spinning class I'm out of here (tag, its my turn to go to the gym...those of you with kids know the drill)

Thanks for listining and posting everyone. Your help is always appreciated. One of these days there's going to be a HOT picture posted on this journal.

Todays work-out
Calories burned 215

Military presses on the Smith machine
50# x12
60# x 8
60# x 7

Arnold Press
15 # x 10
17.5 x 12, 12, 12

Lateral Raises
10# x 8 (I'm feeling the burn....:eek:...had to drop down. The 7.5 were taken so down to 5# I went...)
5# x 15
5# x 15
5#x 15

Upright Rows
40# x 10
55# x 10
55# x 8
65# x 4

Rear Delt (machine)
30# x 15
40# x 12
40# x 12
30#x 12

Tricep (pull down with straight bar)
40# x 10
50# x 15
60# x 15 (on fire)
40# 15

Diet:
1. 3 egg whits, 1 whole egg, .75 fiber one, .5 cup fat free cottage cheese
2. 5 oz lean ground beef, 1 tortilla wrap, mango salsa 1 cup:spank: got a little carried away, 2 cups broccoli
3. to be continued....

Today's weight 163

Boot camp was muscle endurance day. First we warmed up on the treadmill with an easy jog for 5 minutes. We were down on the basketball courts. We did another 5 minute warm-up of running in the gym, 20 push-ups.

We then started off in teams of 2. The trainer set his watch for 5 minutes. One team member did walking lunges down the whole court and back the one team member had 20# weights in both hands and did shoulder presses till she got back. When she got back we switched etc. till the 5 minutes were up.

Next exercise (timed again for 5 minutes) we did gut busters (run to free-throw line, back to start, run to half-way line, run back to start, run to other free throw line, back to start, run to end of court, back to start). While one person did that the other did bicep curls with the bands till she was done and then switched etc.

Next exercise (timed again for 5 minutes) we did gut busters running backwards. The other person used the 20# weights and did dead lifts. Switching back and forth till the 5 minutes were up.

Next exercise (5 minutes again) one person held a plank for a minutes while the other did some sort of lunges. Switched when one minute was up and continued again to switch back and forth till the 5 minutes were up.

We then did a push-up, jumped over a step and did another push-up alternating every minute with your partner. Total time 5 minutes

We then did bicycle (for abs) 50 total then switched and did jump squats. Switching back and forth for 5 minutes.

We then went back upstairs where we did the natural runner for the last 10 minutes of class.

Total calories burned 600. My shoulders were very tired from Sundays work-out...I didn't think he would do many upper body moves and then he pulled this routine on us today.

Diet-
1. 3 egg whites, 1 whole egg, .5 cottage cheese (fat free), .25 cup oats, .25 cup fiber one, 1T peanut butter
2. RTD 51 protein shake (240 calories, 51 grams protein, 7 carbs, 2 fat) is that better Philly?
3. 5 egg whites, .5 fat free cottage cheese, .5 cup fiber one, 1T peanut butter, 2cups broccoli
4. Mom's muffin 144 calories
5. 2 oz Laura's Lean beef,, 3 oz chicken, tortilla wrap, .5 cup mango salsa, 2 cups broccoli
6. 5 egg whites, .5 cup fat free cottage cheese

Total calories 2094 (222grams protein, 173 carbs, 62g fat)

Todays weight 162

I have been geting a lot of nice comments lately so hopefully the pictures will show some improvement. I'm planning on posting January 31st.

Todays workout was TUFF! We were on the treadmills with inclines anywhere from 3-10 and worked mostly in high zone 3, zone 4 and above AT. I burned 933 cals in 1 1/2 hours. We did some ab work as well. The sweat was dripping off me like a faucet. Those inclines just kill me! Thank God I had good music...I was rocking to Bon Jovi very loud today!!

Todays diet:
1. 5 egg whites, .5 cup fat free cottage cheese, .75 cup fiber one, 1T peanut butter
2. Protein Shake from the gym
3. 2 boca cheeseburgers, 1 slice of low carb bread, 2 cups broccoli, .25 cup mango salsa
4. Went to a pizza place with the kids...no pizza for me just a crappy salad, romaine lettuce, carrots, and green peppers with a little ranch on the side...No pizza, bread or brownies so I survived!
5. 5 egg whites, .5 fat free cottage cheese, .5 cup fiber one, 2T flax, 1T peanut butter

Total calories 1242+ salad ??? so we'll round it to 1500 or so

Todays weight 161 :)

Boot camp- Burned 400 calories Upper body workout. It was tuff and I lifted heavy but today its so damn cold I just want to lie in bed with my heating blanket on and do nothing. I don't think I could of lifted any heavier I just felt like it wasn't the best of workouts. I'm really looking forward to my week off coming up. I'm tired and I feel like I need to take a rest. On the good note...another person stopped me at the gym today and said this past month it looks like you've made some changes and dropped a lot of weight. Although I haven't,only 1 pound...the drop in body fat must of made a difference. Tomorrow I'll post pictures.

Diet
1. 3 egg whites, 1 whole egg, .5 cup oats, 1T peanut butter
2. 4 oz chicken, 1 cup mango salsa, 2 cups brocolli, latortilla
3. TO be continued....snacked on lots today (all clean) carrots, watermelon, cantalope
4. Went to Ruby Tuesdays with the book club girls for a huge salad, chicken and broccoli dinner

I have no idea for calories

Todays weight 161 :)

:D Told ya!!

Todays weight 163 :eek: I'm jumping all over the place. Tomorrow should be interesting because I for once drank a gallon of water. I am very bad with water...infact I hate it. But I decided this might be the next step to accomplishing my goals so I drank and pee'd a LOT today.

Boot camp was lower body which I really pushed myself with. Maybe I'll talk more about it tomorrow but I lifted super heavy and I'm already feeling the pain. 650 calories burned.

So here's this months pictures. I was really excited because I have gotten a lot of comments of "hey, have you lost weight?" "your looking stronger" but to be honest when I look at the pictures I don't see any difference so I'm kind of mad. and depressed. I was looking for some slight change and maybe I would say I look a little thinner in the hips but thats just digging for something. The first picture was taken on the 1-9-08 and then the second picture was taken today 1-31 The lower picture with the black tank on was taken 1-9 and then the no tank was taken today after my work-out.

So....on that sad note...I'm going to eat and then go to bed! My Omron should be here soon so that should be another depressing post when that blows up in my hands because the numbers won't go that high.

Todays weight 164 :eek:

We are snowed in, the kids are home from school, the husband is working at home, my kids have friends over, I'm gaining (and no I'm not on a BULK), I'm crabby, I'm not working out today because I'm sore and don't feel like it!! I'd really like to eat an entire cake with a ton of frosting and just feel sorry for myself. Oh...and yesterday I tried drinking water (an entire gallon...which is a record for me) and I feel like no matter what I do or how hard I try I'm NEVER gonna get there. Where is there? I'm not quite sure but I want to be HOT! Is there something wrong with that? Hot, as in" look at her she's got a nice body. I wish I had that" "look, she had kids and she's got a nice body", "I would die to have arms like that" Yeah...I'm feeling sorry for myself.

I'm beginning to think screw water and LETS EAT!:drool: Fat and Happy isn't all that bad.

Ok...we all know I'm not going to have a PIG out session but it sure would be nice. In the meantime I'm going to sulk and drink my water.
damn water..

Todays weight 163 :eek: I'm jumping all over the place. Tomorrow should be interesting because I for once drank a gallon of water. I am very bad with water...infact I hate it. But I decided this might be the next step to accomplishing my goals so I drank and pee'd a LOT today.

Boot camp was lower body which I really pushed myself with. Maybe I'll talk more about it tomorrow but I lifted super heavy and I'm already feeling the pain. 650 calories burned.

So here's this months pictures. I was really excited because I have gotten a lot of comments of "hey, have you lost weight?" "your looking stronger" but to be honest when I look at the pictures I don't see any difference so I'm kind of mad. and depressed. I was looking for some slight change and maybe I would say I look a little thinner in the hips but thats just digging for something. The first picture was taken on the 1-9-08 and then the second picture was taken today 1-31 The lower picture with the black tank on was taken 1-9 and then the no tank was taken today after my work-out.

So....on that sad note...I'm going to eat and then go to bed! My Omron should be here soon so that should be another depressing post when that blows up in my hands because the numbers won't go that high.

:( i know how you feel. i think your upper back looks nicer in photo 2 than photo 1, though.

i am just getting fatter everywhere. i really feel like my clothes fit *worse* than they did at the beginning of the month. i'm not about to binge eat (and neither should you! :nono:), but it is really depressing to do all this hard work and not see results!

it just makes me want to change my eating/exercise routine again and again until something starts working. i'm starting to wonder if that's not the right idea.....:confused: making myself a living weight loss experiment.

I'm beginning to think screw water and LETS EAT!:drool: Fat and Happy isn't all that bad.



Yeah... it would be, but I don't think you could be "fat and happy" :evil:

I PM'ed you

:( i know how you feel. i think your upper back looks nicer in photo 2 than photo 1, though.

i am just getting fatter everywhere. i really feel like my clothes fit *worse* than they did at the beginning of the month. i'm not about to binge eat (and neither should you! :nono:), but it is really depressing to do all this hard work and not see results!

it just makes me want to change my eating/exercise routine again and again until something starts working. i'm starting to wonder if that's not the right idea.....:confused: making myself a living weight loss experiment.

Guys... give yourself time
I'm gonna be 100% straight up here.... it doesn't take someone few months usually to get (ok, sorry I'm gonna say it) fat, so it's not gonna take few months to get lean. Its all about persistance.
I understand your frustration.
You know what hurts too? Getting ripped, dieting like a nut bar for 5 months + and then gaining 10 lb in 3 days by pigging out/eating everything in sight.
5 months of work gone in 3 days. Good one! :rolleyes:

It all works ladies. It just takes time. We lose perspective many times. I went through the same thing when dieted for the show. It seemed un-doable. Felt like there was no progress many times. But I just kept pushing and somehow it happened.

Thanks Maya...just needed a reality check!!!

I know that it takes time but sometimes when you want it sooooo bad.

I see other people's progress and their one month pictures and the difference is so easily seen. I guess I was hoping for a little more scale movement and a little more muscle.

Then I think what if I ever did get there? :confused: Would I be happy and satisfied or would I want more? Probably because then I would think my boobs are to small (which they are) or that I have to many wrinkles etc. There's always something.:nod:

I guess the goal is to find a happy medium. I get tired of everyone saying you look great. What more do you want? I know what I want and I'm not there yet.

Then there's the once you get there then what? I have no idea what I'll do. Eat probably. :lol: As I reread this it sounds like I need to lift more and see a shrink.:lol:

On the positive side...almost 1 gallon of water down today. Only 10 more oz...which is another accomplishment for me. Baby steps.

Like I always say its not a sprint but a marathon...I just wish I could see the mile markers a little clearer.

todays weight 165:mad:

What the hell...I'm not a bulk people!

2 weeks ago average 161.2
Last weeks average 162.7
This weeks average 163.8

SHOOT ME NOW!

For the past 3 days now I have forced myself to drink at least 1 gallon of water per day. Could this have anything to do with the weight gain? I use to only drink 24 oz a water a day ( I know...super bad :spank: but I HATE water and LOVE Diet Coke). Now that I don't have as much time to drink Diet Coke because I'm always try to get the water down I would of thought I would flush things out and the sodium would disappear some and I'd loose??? That doesn't seem to be the case.

I need info on water anyone? Convince me that drinking all this "H20" is going to help me.

Dont forget that weight flactuates depending on your cycle. Before my "monthly friend" and the first couple of days I'm about 3 lb heavier then a week later.

And I know about the water. I hate it too. But you need your muscles hydrated well as well it's important for your kidneys when you're on high protein diet.

Have you been urinating more frequently? Has your urine been colorless and odorless? If you are drinking a gallon of water a day, and your answer to these questions was no, then you are still holding water... filling your tank, so to speak. What usually happens is that after about three days, you reach a "saturation" point where you are finally properly hydrated, and then your body releases all the extra water it's been soaking up... basically it says "We're now getting all the water we need on a regular basis, so there's no need to store it anymore."

The cool thing is that you'll probably drop 2-4lbs between day three and day five, and you'll keep that weight off AS LONG AS YOU STAY PROPERLY HYDRATED. Stop drinking the water for a day or two, and it'll come right back as the cells suck up the water when your body thinks the steady water supply has dried up. So keep at it... water does your body good!

Todays weight- 165:eek:

Still drinking water....and its funny Philly that you mention how much am I peeing? More today but yeah...I think I was majorly dehydrated. The urine today is just now turner clearer. No wonder I'm always tired. I'll be curious how tomorrow's workout goes now that I'm more hydrated? As a nurse you'd think I'd pay attention to my own body but they say nurses make the worst patients. :confused:

Only a couple days and its vacation time for me!:tucool: I kind of started this weekend...ate healthy just bigger portions.:nono: I've been really hungry lately so I just ate. Ate more salad, more chicken and picked off the kids meals this weekend.:spank: They had fries...what can I say?

Anyways...I'm guessing the weight is due to that..OINK OINK. Tomorrow I'm back on track and I'm going to weigh my PB just out of currosity and try to keep the calories a little lower since vacation time is just around the corner. Without a scale or a food scale I'll be having a difficult time just trying to maintain.


This weekend I bought a Tassimo hot beverage system. It makes all of these incredible tasting hot beverages from one machine. Fantastic morning coffees during the morning, creamy real milk cappuccinos at night, Hot Chocolate or Tea ? It's AWESOME. The chi-tea latte is to die for, the espresso is yummy, the regular hazelnut coffe makes me happy. Its a little pricy but I got a great deal ($30.00 rebate going on plus a 20% off couplon taking it down to $106.00) from Bed, Bath and Beyond. Anyways, thats my newest toy....I'm still waiting for the Omron to show up hopefully that will be here tomorrow.

Todays weight 165

Diet has been clean and good.

1. 5 egg whites, .5 cup fat free cottage cheese, .5 cup fiber one, 1T peanut butter
2. EAS shake
3. Veggie burger, one slice of low carb bread, 10 baby carrots, 2 cups broccoli, salsa
4. 2 boca cheeseburgers, Latortilla, 2 cups broccoli, .5 cup cantalope
5. Same as 1 but no fiber one, 4T falx, 1T peanut butter

boot camp today- Muscle endurance burned 806 calories

Drinking water...barely peeing again today? More water for me.

todays weight 165:eek:

Boot camp this a.m. and then sunshine this afternoon. Yeah baby!!!

Ok here it goes....

I am a BINGER and I failed BIG TIME!!!:o

My computer has been down so I've been unable to post. We returned from vacation on Wednesday. I was in Florida for 9 days. The weather was just ok...way better then here but lots of clouds the last couple days. The husband had work stuff to do some of those days so it was just the kids and I at times. We did the Seaworld thing, zoo, etc but the highlight of the trip was swimming with the manatee's. It was by far one of my top 10 experiences of coolness. We got an underwater video and pictures as well. These gentle animals might be my new favorite animal. Like I said absolutly amazing swimming with these huge, gentle creatures.

Enough crap...here's the scoop. In those 9 days I managed to put on 16 pounds!:eek: I swear its the truth. The day I left I weighed 165 and the night I came back I weighed 181. Everyone seems to say "no way" well "yes way".

Yes, I ate like a pig and most days I felt like crap (and spent many days in the bathroom because I ate like crap and had such bad stomach cramps). Why...would I continue to eat like this? I have no idea...I guess its thats last meal mentality. Its like I 'm thinking "you only have this week to eat like this so you better make it good" So what do I do??? I eat everything under the sun and then some more...Most days I walked away from the restaurants feeling sick. We ate at many breakfast and lunch buffets. Lots of waffles and pancakes and icecream. I love all that stuff and have a huge problem of saying "No" when I'm on vacation. However, my plan was to be good on this trip and then blow-it on the cruise. My first mistake happened when I did not eat and blew off a meal so that by dinner time which was super late at this point left me STARVING and ready to eat my arm. So as soon as the waitress brought out the salsa and chips I inhailed...why didn't I just get back on track the next day??? Because my mentality slipped back to the old days and thought "your on vacation...live it up a littleand start when you get back" so I did. Pancakes and then waffles and it just spiraled everyday. BAD.

So today's weight 173 (still not great but improving). So in 3 days I've managed to drop 8 of the pounds. Yes, I know it was water weight but its nice that its dropped. I have eaten completly clean again for those 3 days and am back 100% on track. :nod: Was it worth it??? Probably not...did I enjoy it? Yes and No? Yes the first couple bites...the pizza was awesome, icecream was to die for and the pancakes and waffles with syrup orgasmic. But the problem with me is that I don't just have 1 pancake or 1 waffle...I have 4-5. Everytime I ate I walked away feeling like I was going to burst! By the end of the week I was sick of eating like crap food but did I continue? Yup...because the vacation was almost over. I'm the all or nothing girl. I have no self control when I decide I'm going to binge. I can never just have a taste of it I have to eat like its my LAST meal for the rest of my life? I realize this is a problem but shit if I can fix it? Someone suggested to me I should get hypnotized....I'm thinking duct tape. If it wasn't for the dumb vacation I would of been perfectly fine eating at home my nice clean food. Whats wrong with me???:bang:

One thing I do wish I would of done was weigh myself while on vacation. I didn't see any scales (I didn't exactly look either) and I think if I would of saw that I had put on 10 pounds I might of gotten back on track a little faster and ate a little healthier. Oh well, what is done is done. I do have to say I missed my oatmeal pancakes and just eating healthy in general. Its amazing how tired one can feel if all you do is eat carbs and drink diet coke.

I received my omron scale. That was a shell shocker. First day I got back I tried it out and it read 29%. FATSO

Today it read 26.9 % STILL FAT

I didn't work out the entire time (in a gym) while I was gone. We did do a ton of walking and swimming with the manatees was 3.5 hours of snorkeling in the water (if that counts for anything)??? So...I'll be curious what the Omron will read once I'm back to my normal weight of 161 will read...hopefully not as fat.

Depressed...yeah...surviving...yeah...back on track...yeah. At this point I'm glad I'm home. Went to the gym today and did 1:20 minutes of cardio (ran 4.5 miles walked 2.5). I think I'll do cardio tomorrow again to burn some more calories off and then hit the weights on Monday.

Todays weight 173:eek: Yup I did it to myself and now I must pay!
Omron 26.4% :eek: Yeah, not loving this new toy yet! Oh...how honesty HURTS!

So eating clean since I got back and honestly it feels good. I missed my oatmeal pancakes. I missed working out. I'm glad to be home! Why, I eat like that (to the point of being so stuffed I could puke and feel like crap I'm not quite sure...I realize its a problem but...)

Anyways, back to reality. Back to boot camp today. I missed my group and I'm ready for some butt kicking and hard sweating. I'm thinking this week I need to do boot camp all week to try and burn off some of this extra weight. It always burns a lot of calories so hopefully these last 7 pounds will come off as quickly as I put them on.

So...off I go. Breakfast for the kids and me, drop off everyone at school, and then off to the gym for me.

...and one, :bb: and two...and three :bb:

Work it off girl, and no more binging! :spank:


Have a good week! (i'm trippin')

OMG girl, I feel your pain. I did the same thing after the competiton. 10 lb in 3 days. Yes. And I kept eating.
I did the same thing when I went to Singapore (all expenses covered and I stayed at this gorgeous hotel with gorgeous restaurant.. the pancakes, the croissants I ahd to eat it all)
Just like you I missed my clean diet and how I felt..

Yup, we have a problem.

Yesterday we had a farewell cheat meal at the house. Our friend is going back home today. The guys ordered party pizza (for 6 people) and we ate it all in 20 min. We also polished off 30 chicken wings too. And I have pictures to prove it :o
Today.... 157.6 :bang:

I wish I had an advice... I don't :(

As of tomorrow I'm going on 3 week, serious cut. I will take some before and after pix (the befores I will take tomorrow).
I guess we are doing this together :)

Omron 26.4% :eek: Yeah, not loving this new toy yet!

I've had an Omron for a long time. Not really sure what it's useful for.

I've had an Omron for a long time. Not really sure what it's useful for.

Wanna sell it? :D

Todays weight 170:D
Omron 25.9%

At least its going down...I think its pretty funny how I can drop 11 pounds in 6 days and 5 pounds in a day. Lots of water I guess? I would of thought the first initial loss was water but the fact that I'm still losing water ( I assume) is amazing. Whatever, I'm happy:tucool:

Todays workout was on the treadmill. 8 minutes of my heart rate 5 beats below AT (165-168 I kept it at) and then 4 minutes at zone 2 (150-155). I did that with the group for an hour and then walked for 30 minutes. I burned 1050 calories today.:jumping:

We have weigh in on Friday so I'm trying to just break even??? My guess is that its going to be close but we'll see. I'll be curious how much my body fat changes with him. After this week I plan to follow a little bit of a new program with adding more weight days (what philly suggested to me) and see where that takes me. In the meantime I am cutting calories and drinking lots of water.

Weight 169 :)
Omron 25.5%

Well the weight is still dropping so thats a good thing. I don't think it will be down by Friday but "oh well" it will get there. Today was legs in bootcamp. Towards the end I could barely do step ups with the bar (30 lbs) onto the bench. We did so many lunges, hamstring curls, swings with the kettle ball (30 lbs)..I was dyiing! Going down the stairs to get to the locker rooms was a killer. My guess is tomorrow will be a killer with doms. Burned 600 calories

Tonight I am going to the Bon Jovi concert with a bunch of my girlfriends. Bon Jovi is one of my favorite bands. I have loved his music since junior high so tonight should be fun. I volunteered to be the driver. I didn't want to drink since I'm still up on weight plus we are going out for dinner so I thought I'll drive and behave.:tucool: I always find it amusing to watch my friends drunk anyways.

Diet has been clean! I've been staying low on calories this week 1200-1600 trying to fight those pounds I gained. I have been eating huge salads and a ton of vegetables so I haven't really been starving.

Till tomorrow.

Diet has been clean! I've been staying low on calories this week 1200-1600 trying to fight those pounds I gained. I have been eating huge.

I would starve on 1200 kcal. 1600 is doable for me but I don't enjoy it, that's for sure. I find that when eating at low calories, getting more of them from fat helps with the hunger. I can do 1500-1600 kcal/day more easily when 60% of my calories come from fat.

I would starve on 1200 kcal. 1600 is doable for me but I don't enjoy it, that's for sure. I find that when eating at low calories, getting more of them from fat helps with the hunger. I can do 1500-1600 kcal/day more easily when 60% of my calories come from fat.

The thing is as much as I monitor my foods I always take in account of maybe sneaking a little bit more calories (due to kids). Sometimes I might have their last bite of spaghetti or the rest of their asparagus or lick the knife of peanut butter after making lunches etc. I am pretty hungry this week but the weight is dropping off from my binge. Next week I'll monitor everything that goes into my mouth and up my calories. Lots of water has helped.

I guess I need some more ideas for fats. I can't do almonds. I hate just having a couple when I really want a LOT. I feel like thats a tease. Any ideas of fats with high quanity of actual food. As I do more reading I think I have always lacked in the fat catagory although they seem to turn up some how when I monitor it on fitday. I guess I need to figure out exactly a nice fat to add to the diet.

I guess I need some more ideas for fats. I can't do almonds. I hate just having a couple when I really want a LOT. I feel like thats a tease. Any ideas of fats with high quanity of actual food. As I do more reading I think I have always lacked in the fat catagory although they seem to turn up some how when I monitor it on fitday. I guess I need to figure out exactly a nice fat to add to the diet.

Avocado
Cocouut oil (virgin)
Eggs

Also I try to have beef once every second day.
I made an easy "chili" yesterday with kidney beans, extra lean ground beef, red peppers, portobella mushrooms.. it was excellent!!
Also try not to combine starchy carbs and fats.

Todays weight 167 (thats after the Bon Jovi concert with 6 girls...I was excellent even at the restaurant...not one drink or one cheat:claphigh:)
Omron 25.4

Again...its slowly coming down...not bad for one week...but I've been strict!

Todays workout...oh I have major doms from yesterdays work-out. My butt hurts so bad (it hurts to sit on the toliet):lol: and to climb the stairs and to bend down and tie my shoes....

Today was upper body...I really pushed myself. Burned 500 calories. I'm not real sure what you call it because we were laying flat on a mat with our butt up in the air doing chest presses (maybe a little bit of a decline press). Anyways, today on my fourth set (one set warm-up) I hit a all time record of free weights (50 pounds each) and pressed it 8 times. That was after I had done 12 reps each at 35, 40, 45 with a supperset of 25 lateral raises with the bands and one pull-up for each superset. :claplow: I was pretty proud. Maybe the time off helped a little. :confused: Everyone in boot camp was like "your arms are pumped!" They kind of felt like they were gonna explode:lol:

So overall today was a good day. Bon Jovi rocked as usual and Chris Daughtry opened for him so that made things even sweeter.

Diet still clean and eating lots and lots of salad with either chicken or turkey on it. Tomorrows weigh in at boot camp.:eek:

Todays weight 167 (thats after the Bon Jovi concert with 6 girls...I was excellent even at the restaurant...not one drink or one cheat:claphigh:)
Omron 25.4
How was the concert?


I'm not real sure what you call it because we were laying flat on a mat with our butt up in the air doing chest presses (maybe a little bit of a decline press). Anyways, today on my fourth set (one set warm-up) I hit a all time record of free weights (50 pounds each) and pressed it 8 times. That was after I had done 12 reps each at 35, 40, 45 with a supperset of 25 lateral raises with the bands and one pull-up for each superset. :claplow: I was pretty proud. Maybe the time off helped a little. :confused:

:eek: WOW!!! You just schooled my ass :o
I do 35's lb tops
50's are huge! I just used them to do DB Rows.
How did you manage to bring them up? Wow, I'm seriously impressed.

Completly depressed....

Todays weight 167
Omron 25.3

Boot camp weigh in (after breakfast...if that can be an excuse and different scale) 169:eek: Thats higher then when I even started the class. Can you say "vacation" is still haunting me. Body fat 20.2 %:doh:
Every fricking thing increased and all the agility tests decreased. I did all the tests and weighed in and then LEFT! I am completly depressed. Everyone else in the class is "lighten up, its ok next month you'll do better, don't be so hard on yourself" Hello- next month is the cruise...OINK OINK...Hello waffles! :drool:

First of all its my nature to be somewhat obsessed and negative on myself, second I'm not quite sure if I'll ever like myself (I wonder if Maya or John or even Mastover like themselves when they got down to competition weight or do you always want more and are never quite satisfied). I'm beginning to think maybe I do have a problem? Everyone else is like "look how far you have come" yeah well that was 4 years ago and this is now. "you should be happy with your body...you have a great body..." blah, blah, blah

I just get so frustrated but yet I go on this fricking trip and stuff my face. But then part of me is like "when do you get to be happy?" A trip, a vacation thats when. But then the friends are like "why is that you have to use food to make you happy...their must be an underlining reason you do this?" DUH...because I LOVE food and it does make me happy. Yes, their is some underlying issue... I should of been an elephant or a manatee:lol: They get to eat 300 pounds a day or something like that.

SO...yes, I'm being a baby and sulking. No one seems to understand the love of food and the desire of both. I feel like an addict. I sometime think of something John wrote one time which went something like...if you had desire you can basically overcome anything and accomplish your goals. I guess my desire isn't strong enough? So..whats it take. I'd love for it to be a magic pill but that would make it easy and we'd all be walking around looking hot :lol: But I guess my goals are not exactly exact either?

I guess I have some deep thinking to do and figure out what exactly I do want.

Todays weight 170
forgot to do the Omron but the reading says FAT!

I had myself a nice little cheat meal last night....I was completly out of sorts. Completly depressed and pissed at myself for many food releated reasons! SO...I ate. Not horrible choices but just a lot.

However, on the good note. The monthly friend came which explains a good chunk of my mood yesterday. Almost a year ago I had the ablation done and I never really know when I might get a period so SURPRISE it was last night (which was somewhat of a relief to me since that would explain some of the weight gain and maybe why some more of it won't come off). Anyways...the ablation is a procedure where they fry the inside of your uterus (if you plan on not having anymore kids) so that your periods become less or non-existent as time goes by. As the year approaches they have been less and less and I never really know. So...actually I was sort-of relieved that it came because I was really beginning to think I was CRAZY!! (or at least a little bit more then what I already am):lol:

Todays workout was back and biceps. Did ok but sometimes when I'm driving away from the gym I often feel like "I should of lifted heavier". Today was one of those days. I kind of walked around and did the moves. Burned 200 calories.

Diet- Clean and drinking lots of water.

Mood- Ok..not much time to really think about goals but I plan to do some thinking today between soccer games etc.

Time to log into Fitday. Hopefully tomorrow will be a good day.

I wonder if Maya or John or even Mastover like themselves when they got down to competition weight or do you always want more and are never quite satisfied

Wow, I'm in the same sentence with Mastover and John http://smiley.onegreatguy.net/blush.gif
I can only speak for myself but I