Weight loss & fitness log

Well done, Nancy. Yes, on days when I'm really busy I think about food less and only eat when my stomach says 'hey!!'.
 

This is the calf lift I do except I don't put the other leg in front, I just bend it up behind me.

 
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Menu:
B: porridge/dried fruit/cinnamon/almond milk
S: post workout: 2 oatcakes w/pb, coffee w/milk in gym cafe
L: chicken sandwich, yogurt, 2 clementines
D: veg curry & basmati rice, salad
S: light hot chocolate, 1 oatcake
tea w/soy milk, herbal teas, flavoured water, water, coffee w/almond milk
Cals: 1473

Workout at gym:
30 mins spin bike
5 mins rowing machine
10 mins elliptical
4 x 12 on 4 resistance machines

Workout at home (upper):
dumbbells - 4 sets of 12 - 11 routines
push ups - 4 x 12
triceps dips - 4 x 12

If anyone is looking for specific exercises, youtube is great for those. Just search on what you want to do and you'll get a big choice of exercises.
 

Every morning for this week, 2 eggs, a few strips of bacon, the precooked kind, too lazy to clean up a big mess
Lunch, whatever I've cooked for dinner the night before, most days, but today, I will have to cook something new, I finished up the last of the wings last night. So steak and lots of veggies, same for dinner. snack on slices of pepperoni, cheese. Maybe a piece of sugar free hard candy.

I drink a lot of tea and water throughout the day.
 
Ameriscot said:
Menu:
B: porridge/dried fruit/cinnamon/almond milk
S: post workout: 2 oatcakes w/pb, coffee w/milk in gym cafe
L: chicken sandwich, yogurt, 2 clementines
D: veg curry & basmati rice, salad
S: light hot chocolate, 1 oatcake
tea w/soy milk, herbal teas, flavoured water, water, coffee w/almond milk
Cals: 1473

Workout at gym:
30 mins spin bike
5 mins rowing machine
10 mins elliptical
4 x 12 on 4 resistance machines

Workout at home (upper):
dumbbells - 4 sets of 12 - 11 routines
push ups - 4 x 12
triceps dips - 4 x 12

If anyone is looking for specific exercises, youtube is great for those. Just search on what you want to do and you'll get a big choice of exercises.
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I'm watching ya'all, making all the progress...good work! I do the gym routine, 30 to 60 min.s per day walk and/or elipitical...avoid fat-salt-sugar like the plague, but still have gained weight that I can't roll back off. :shrug:

I need to change my ways, in some way...?

I like the sample menu, probably need to increase breakfast and drastically reduce dinner.
 
tnthomas said:
I'm watching ya'all, making all the progress...good work! I do the gym routine, 30 to 60 min.s per day walk and/or elipitical...avoid fat-salt-sugar like the plague, but still have gained weight that I can't roll back off. :shrug:

I need to change my ways, in some way...?

I like the sample menu, probably need to increase breakfast and drastically reduce dinner.
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This typical menu and workouts always works for me except that my gain loss gain loss due to traveling makes losing slower than before.
 
As happened last time I was trying to lose what I'd regained, it is coming off very, very slowly. My workouts are very good, but then exercise is only about 5-10% of weight loss. Think I'd better have some 1200 calorie days, then 1500 on workout days. That should shake up my metabolism.

I've only lost 0.8 lbs since last weekend. :(

Menu:
B: porridge/dried fruit/cinnamon/almond milk
L: 2 egg sandwich, yogurt, grapes & strawberries
D: veg chili & basmati rice, salad
S: light hot chocolate
tea w/soy milk, herbal teas, flavoured water, water, coffee w/almond milk
Cals: 1305

Workout at home (lower):
I won't list them all again but this workout is from the waist down - abs, core, butt, thighs, calves, and total legs.

I didn't know anything about Core exercises until about a year ago. This is why they are important, especially when you are older.

http://www.mayoclinic.org/healthy-living/fitness/in-depth/core-exercises/art-20044751

For those who think butt/bum exercises are for vanity only, strong glutes help you climb hills and stairs.
 
Ameriscot said:
As happened last time I was trying to lose what I'd regained, it is coming off very, very slowly. My workouts are very good, but then exercise is only about 5-10% of weight loss. Think I'd better have some 1200 calorie days, then 1500 on workout days. That should shake up my metabolism.
I've only lost 0.8 lbs since last weekend.
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Ameriscot, you are probably gaining some muscle. I think 0.8 is good for one week! You have a good exercise plan. I'm impressed. Wish I had the discipline.
 
QuickSilver said:
Hahahah Oh look!! I've gained 1/2 pound! Yippie.. That's not the direction the scale is supposed to go.
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Quicksilver, are you only weighing on Saturdays? If I only weighed one day a week it would be a crap shoot. The scales can easily show a pound gain or loss from one day to the next. Depends mostly on how much salt I eat the day before. Don't get discouraged.
 
NancyNGA said:
Ameriscot, you are probably gaining some muscle. I think 0.8 is good for one week! You have a good exercise plan. I'm impressed. Wish I had the discipline.
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This, that is what happens with some that are working out a lot, it's a good thing. I on the other hand have been lazy and having really followed that part of the plan, so, I'm not really gaining muscle, I'll try to do better next week. :inv:
 
NancyNGA said:
Ameriscot, you are probably gaining some muscle. I think 0.8 is good for one week! You have a good exercise plan. I'm impressed. Wish I had the discipline.
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Could be. I was surprised it wasn't more although I'm weighing every day now. But my belly IS shrinking and clothes are less tight.

Exercise is the easy part for me. It's food that is the challenge.
 
NancyNGA said:
Quicksilver, are you only weighing on Saturdays? If I only weighed one day a week it would be a crap shoot. The scales can easily show a pound gain or loss from one day to the next. Depends mostly on how much salt I eat the day before. Don't get discouraged.
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Ditto.
 
I've been trying to think what I want to eat today for my cheat day, all kinds of things are bouncing through my head, but at the same time, I know I have to be extremely cautious. I go and have some cookies and I might decide I like them a bit too much and then can't stop thinking on cookies. Maybe I should go get my ingredients for my cheesecake and just have that, i'd be able to eat that all weekend into the following week. Who am I kidding, I will probably finish it off tomorrow, into the following week, righto.
 
AprilT said:
This, that is what happens with some that are working out a lot, it's a good thing. I on the other hand have been lazy and having really followed that part of the plan, so, I'm not really gaining muscle, I'll try to do better next week. :inv:
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When I got serious again about 4 years ago I was losing at least 1.5 to 2 pounds a week, but was also gaining muscle. I've got quite a lot of muscle now (some is still buried under flab but definitely there!). But the amount of weights I use now is more than it was then. I use a 6kg (13.2 lbs) dumbbell in each hand for biceps curls which I would have found impossible a couple of years ago. And I pull down 30kg (66lbs) on a machine similar to this one at the gym:

lat pulldown.jpg
 
AprilT said:
I've been trying to think what I want to eat today for my cheat day, all kinds of things are bouncing through my head, but at the same time, I know I have to be extremely cautious. I go and have some cookies and I might decide I like them a bit too much and then can't stop thinking on cookies. Maybe I should go get my ingredients for my cheesecake and just have that, i'd be able to eat that all weekend into the following week. Who am I kidding, I will probably finish it off tomorrow, into the following week, righto.
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I'm dangerous with treats as well!
 
There was a time in my 30's I was a complete gym rat, I never spent less than two hours there, weights were part of my routine, I lose a lot of weight the first few months, but, after, it was just muscle and maintaining. It didn't help that I was still eating reeses cups after though.

I did lose 3 lbs this week, the scale said 4, but, I don't trust it so I'm recording it as 3. This will slow down in a week or so, as it usually does, but it's normal for me to loose anywhere from 10 to 15 lbs the first couple of weeks and then 1-2 lbs to nothing each week after.
 
Calories:
Thurs (3/19): 1460
Friday(3/20): 2020

Staying up late last night doing taxes did not help the weigh-in this morning. Frustration at trying to fill out the Alt. Min. Tax Worksheet led me to eat chicken at 3am, and give up on cutting calories for the day. (I still count 3am as the previous day:) ) So weight was up 0.4 from yesterday. This excuse only works once a year, btw. But the difference in the average weight for all of last week, and the average weight for this week, showed a 1.1 pound drop.


weight.png
 
NancyNGA said:
April, I can't do planned cheat days. Too hard to get back on track. And I have enough un-planned ones as it is. :(
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I have two purposed for doing this, one so I do get to have something different that I might have a taste for that satisfies my psychological craving and two to not let my body get in a rut and decide to adapt to the new system and decide it doesn't want to sit tight again and not let go of anymore weight. Gives my system a chance to readjust itself and start again. I likely won't go too far off plan, as I'm nervous and I have another 20 lbs to go, so, I really don't want to muck it up and I'm not having too strong of a craving for junk food at the moment, just hard not to think about things like cake and ice cream when every where you turn it's staring you in the face. But, I know I can do any of those things low carb, I just have to make them myself. They do sell low-carb ice cream, but some of the stuff they put in it sends me to the bathroom, but, it's still rather tasty in a slightly off way. I can my my own but it doesn't taste as good, though good nonetheless.

Well see, like others, one day at a time. I'll just have to get my bottom in gear and get to the market and decide on what I want, now that I mentioned ice-cream, I'm thinking the low carb ice-cream, I wish they sold in single serve containers. I would have to scoop have the larger container out into the sink right after opening to avoid eating the whole thing, such a waste. :(
 
AprilT said:
There was a time in my 30's I was a complete gym rat, I never spent less than two hours there, weights were part of my routine, I lose a lot of weight the first few months, but, after, it was just muscle and maintaining. It didn't help that I was still eating reeses cups after though.

I did lose 3 lbs this week, the scale said 4, but, I don't trust it so I'm recording it as 3. This will slow down in a week or so, as it usually does, but it's normal for me to loose anywhere from 10 to 15 lbs the first couple of weeks and then 1-2 lbs to nothing each week after.
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3 is good! Well done. I lose a lot the first couple of weeks when I've been traveling and really bad. It's usually just because I'm not keeping up the high number of calories.
 
NancyNGA said:
April, I can't do planned cheat days. Too hard to get back on track. And I have enough un-planned ones as it is. :(
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I don't plan any cheat days at home. I figure I will get enough of those when we invite friends for dinner, or we go to their house or go out. In April we are planning a couple of nights on the island visiting Ugandan daughter. Then we have our anniversary and Scottish grandson's birthday in April so we'll be away for two more nights. = more calories.
 
April, you mentioned cake. I had a strong urge for cake with frosting last night. Almost decided to bake one at 3 am. I have a rule, if it's really bad food, like cake, or pie, I have to make it from scratch. Sometimes the thought of all the work and clean up gives me second thoughts. If there is a store-bought cake in the house it would be gone in a flash. No will power.
confused.gif
 
Ameriscot said:
I don't plan any cheat days at home. I figure I will get enough of those when we invite friends for dinner, or we go to their house or go out. In April we are planning a couple of nights on the island visiting Ugandan daughter. Then we have our anniversary and Scottish grandson's birthday in April so we'll be away for two more nights. = more calories.
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If I know I'm going to spend time out and about I do use those special occasions as my cheat days, but, I also, have to make a decision about how far off plan and for how long, I willing to push that. This is of course depending on when and how determined I am at the time to get the weight off. I unlike the rest of you, really have a lot more weight to lose, you all are really ok with the little bit of extra weight you have on your tiny bodies, but, I have way too much that I need to get off, so, I don't have as much play room.

I too have friends coming town for a birthday next month and I plan to have fun and not think diet so much that weekend, especially when they buy me a cake. My friend has a bad habit of letting the wait staff at restaurants know it's my b-day and next thing you know their bringing cake over on the house and singing happy birthday to my horror. The singing is the horror, I really am not fond of being on display like that, but, I didn't mind the cake so much. :D

I hope you have a great time with all the celebrations an especially wonderful anniversary, what day does it fall on?
 

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