Meal Guide

Here's my new meal plan/guide. I was really surprised that I wasn't eating enough, I guess I had never really thought about it. Monday-Friday I have always skipped breakfast -BAD - so trying to force myself to take a quick five minutes for some oatmeal has been kind of a challenge. I do love it though. I find that by lunch time I'm not starving, and I do have more energy in the morning now too.

TOTAL CALORIES PER DAY: 1280

_1280__ x .35 = ___448___ ( Total # of calories of Protein per day)

_1280__ x .50 = ___640__ ( Total # of calories of Carbohydrates per day)

_1280_ x .15 = ___192___ ( Total # of calories of Fat per day)

Total # of calories of Protein per day_448__ / 4 (1g of Protein = 4 calories) =
Total # of Grams of Protein per day__112_
Total # of calories of Carbohydrates per day_640_ / 4 (1g of CHO = 4 calories) =
Total # of Grams of Carbohydrates per day__160__
Total # of Grams of Fiber per day__50__
Total # of calories of Fat per day__360__ / 9 (1g of Protein = 9 calories) =
Total # of Grams of Fat per day__21__

MEAL PLANNING
Divide the total # grams of “Protein, CHO, and Fat”
evenly into 5 meals throughout the day

Per Meal Nutrient Breakdown
__23__ grams of Protein per meal
__32_ grams of Carbohydrate per meal
___4_ grams of Fat per meal
__10_ grams of Fiber per meal

Calorie Counting

Yes, I am that person. I have started counting calories! I was working out a lot, and just not really seeing the results I had expected. So I was talking to my trainer about it, and listing what I was eating. And belive it or not, but my trainer actually said that it sounded like I wasn't eating enough! She's also a nutritionist and an amazing athlete who wouldn't let anyone she's working with start starving themselves to lose weight.

She suggested I actually write everything down to make sure I'm getting enough calories. If you are working out a lot, and not eating enough, your body goes into a starvation mode and starts burning muscle instead of fat because it's easier. I really felt like I was eating enough, I never felt hungry, so I thought everything was good.

My trainer suggested I shoot for about 1,200 calories a day. I thought for sure I was eating that much, if not more. So I started writing down everything, and measuring everything for two weeks. And I was absolutely shocked to find that on most days I was eating less that 1,000 calories. And that most of the calories I was getting was from carb's - bad! I have noticed I'm not getting enough protein in my diet, or enough fruits and vegetables.

I can't wait to take it to my trainer today and get a well-balanced healthy diet that will allow me to start burning fat when I workout instead of storing it!

Day 88

I'm feeling so great these days and feel incomplete if I don't get my workout in.


Today's Workout
1 Mile Run to the gym
4 sets of Squats, heels together for 20 and heels apart for 20
2 sets of pull ups, arms wide for 20 and arms close for 20
2 sets of tricep press
Leg adductor and abductor
1 Mile Run home

May - Day 67 - 87

May has been a crazy busy month for me. Even though I've been on vacation the whole time. My sister came to vists the first week of the month and we had a blast together. We didn't get to work out, but oh well.

Other than that I've worked out everyday and met with my trainer twice a week. I'm getting stronger and loving it. I also quit the eliptical for awhile. I was starting to feel like nothing was happening the more I did it. I would do it for 45 minutes to an hour and never feel any change. So I quit the eliptical and have started running for my cardio. I run a few miles everyday and also do a weight training circuit I learned from my trainer. I've been sticking to a low calorie diet and I'm loving that too. I am noticing now that I've been eating less that I'm just not as hungry. I still can eat whatever I want but now I just pay much closer attention to the portion size.

I bought a really cute new bikini and love the way it fits. I think I'll be in my jeans by the end of June!

Day Sixty-Six

Another great workout with my trainer. We did more power sets. The workouts I'm doing now are so different than anything I've ever done. Instead of just your typical squats and lunges she incorporates upper body moves to go along with every lower body move. It's like a total body workout, and I love it. It's such an amazing feel to work out every area equally. I went 45 minutes early to get some extra cardio in. I'm used to only getting my heart rate up by doing cardio, but doing these power sets and incorporating lower/upper body workouts at the same time really gets my heart rate up. Having a trainer is worth every penny!

Day Sixty-Five

I am still pretty sore from my workout on Saturday, but I know I need to get out and do something to loosen up my muscles. I went for a three mile walk outside. It was gorgeous weather, and my legs feel a ton better now.

Day Sixty-Four

I am so sore today! Every muscle in my body is hurting! But it's a good kind of hurt, if there is such a thing. I love knowing that I have just woken up my muscles and now they know it's time to get back to work! Today James and I took the dogs running and swimming on the beach, we went to a protected little cove, I was worried because my little dogs look just like little baby seals when they're out swimming and we have sharks or a shark in the area right now. So there is a reef by our house and when the tide is low it completely protects the area, that's where we took the dogs. The rest of the day we just relaxed laying on the beach soaking up the sun.

Day Sixty-Three

I had the most amazing workout of my life today! And I owe it all to my new trainer. She is amazing. I can already tell she is going to get me whipped into shape. I went in a little before my appointment to get my cardio out of the way so I could have the whole hour to workout with her. It was amazing to have someone right there to push me when I didn't think I could do any more, to make sure I didn't quit. Everything we did today was something I had never done before and I can already feel it in my muscles. It was such a great workout. I'm going to meet with her twice a week until I reach my fitness goal. We sat down and talked about what my goals are and how to reach them. I also learned that watching your weight on the scale isn't that important, you should be more concerned with your mody mass index. So I went out and bought a scale that measure that, so I can keep track at home too. After my workout and my trip to Target to buy a new scale I was famished! I rode my bike down to this cute health foods cafe by our house and got lunch for James and me. Then we went to the beach and climbed the infamous staircase. I barely made it to the top!

Day Sixty-Two

Just a quick workout today. The usual - eliptical and some weights. I finally scheduled my appointment with my personal trainer. I am so excited about it! I need someone to push me to that next level, and help me get out of my workout routine that has kind of gotten boring. I sware I have gym A.D.D. I get into a routine and then get bored of it, and that is when I typically quit going. So having the trainer will be awesome!

Day Sixty-One

My workout last night was pretty good, by the time I finished my 45 minutes of cardio my poor little feet were throbbing. But today they seem much better. No pain no gain! I have scheduled some appointments with a personal trainer starting next week and I am really looking forward to that. I need the extra motivation! Tonight will probably just be the typical routine. Eliptical for 45 minutes plus some stretching, weights and abs. I have decided as soon as my feet are all better I am going to start running again. I have noticed that when I run the pounds just fall off like magic. I have clocked the distances from my house that I want to start doing every night, or in the morning before work. I'll start that next week.

Day 60

I broke my toe and it has made working out practically impossible. I haven't been able to wear many of my shoes and even walking hurts so running has been out of the question. So I bought a new leather pair of flip flops so I would have something that looked nice to wear out over the weekend. We decided to walk to dinner on Saturday, it wasn't far and the weather was great. But on the way home my feet really started to hurt where the straps were rubbing on the tops of my feet. Once we got home I took my shoes off and I have these huge open bleeding sores where the leather rubbbed away what would have been big water blisters. And they hurt so bad. My poor feet, so now I have a broken toe and huge sores on the top of both feet. I can feel myself just getting fat, and am really starting to worry that even my fat jeans won't fit me now. So I'm puttting some fresh bandages on my feet and I am working out tonight. I will atleast do some weightlifting and ab work if my feet hurt too bad in my gym shoes.

Back on the wagon

Tax season is officially over in one more day. Tonight I went and commited myself to getting back on the wagon. The workout wagon! Not in full force, I only went for 45 minutes, but I got my cardio in, and from now on I'll have some more time and energy to really get in it, and get back into those jeans. I was feeling brave and tried them on the other day. It was funny, they go on, and I guess technically speeking, they fit. But they still don't fit like they used to. So I'm still working towards that. I have also made a great new friend who is also trying to get in her skinny jeans, and that helps a ton. We compare workout notes and remind each other to go workout everyday. It's been very helpful!

Day Fifty-Nine

Another crazy day of working from 6:30 am till 7:30 pm and then going to the gym. It definitely makes for a long day, but it's worth it. Today I was a little sore from my workout yesterday, especially my stomach. I never realized you use your stomach muscles when you're using a whole-puncher!

Today's Workout:

45 Minutes on Eliptical

6 x 15 Squats w/ 40 lbs

4 x 15 Lunges, two sets per leg

60 Push-Ups w/ leg extension

100 Crunches

40 Oblique Curls

Day Fifty-Eight

Today I worked from 6:30 am til 7:30 pm. I had to absolutely force myself to go to the gym after work tonight. And of course, at the end I was glad I went.

I was totally scared to weigh myself but I had to know how much I had gained back by slacking off for over a week. And to my surprise I hadn't gained a single pound. I hadn't lost any, but atleast I hadn't gained it all back. Which is what I was expected, afterall I did eat a whole bunch of birthday cake last week!!

For my weightlifting tonight I decided to go for burnout. I did pretty light weights but did the reps until I couldn't do any more, then rest and do it again. So I don't know how many reps I did exactly. It's bikini weather already so I'm doing tons of extra ab workouts.

Today's Workout:

45 Minutes on Eliptical

Squats w/ 40 lbs

Calf Raises w/ 40 lbs

Chest Press w/ 30 lbs

200 Crunches

100 Modified Bicycle

100 Oblique Curls w/ 5 lbs

25 Push Ups

Stretching

Hopefully all the crunches will pay off!

Day Fifty-Seven

Today we took the dogs for a walk on the beach and let them go swimming. Then it got kind of cold and windy so I went to the gym. I decided to add a little to my workout and ride my bike to the gym. It's exactly one mile to the gym from my house.

Today's Workout:

1 Hour on the Eliptical

2 Miles on my bike

3 x 15 squats

3 x 15 calf raises

3 x 15 chest press

100 crunches

50 lower ab - modified bicycle

25 pushups

Stretching

I felt really good after my workout. And it was fun to ride my bike too. I didn't weigh myself today because I'm pretty sure I've gained back like five of the ten pounds I had lost. So sad! I just need to keep going and be more dedicated and I'll be back on track!