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Treasure's new life: a journal

kitstreasure

kitstreasure

New member
As a new user allow me to introduce myself, my name is Treasure. I am a homeschooling mom of 4 and a former triathlete. I am an herbalist, midwife, and a student. I am currently pursuing my MCPT from AFPA. And most importantly, I am on a journey to heal my body and reclaim my health. I have MS, and broke my back a few years ago and suffer chronic pain from it. A series of incompetent doctor's has led me to decide to leave traditional healthcare far behind me. I am happily married to my wonderfully supportive husband, Kit. (Get it now: Kit's Treasure= kitstreasure?)

Over the last month or so, I have been researching possible treatments/cures for my health issues. Over and over again, I am reminded that diet and exercise are what's needed to get to a good foundation for the body to heal itself. So, my journey begins.

I am starting from the ground up, currently there is no plan, no diet, no trainer, no gym (there isn't one for 100 miles in any direction from where I live). The last thing my doctor suggested after I turned down yet another attempt for surgery of various kinds was a fat free, sugar free, sweetener free, VEGAN diet.... So, that leads me to why I'm here and spilling my guts to you wonderful people. I haven't trained in years, and while I do still remember the basics and the concepts, I don't remember how to plan a training schedule or figure my nutrient needs, etc.

My goals:
1) Lose fat/weight (Currently around 250ish, wearing a size 22 and 5'5) (Yes, I know there are millions of weight-loss websites out there, but that's not what I'm looking for.)
2) Regain muscle function and flexibility
3) Build lean muscle
4) Regain/build endurance
5) Return to competing in triathlons.

Where I am now:
I know couch potatoes that guzzle beer that are healthier than I am, but I've made the mental commitment to do this. I'm basically fresh from 2 years flat on my back in the hospital and 33 years old.

So, if tomorrow you were to wake up an unhealthy, heavily injured (car accident), fat couch potato and had to do it all over again knowing what you've learned over the years, what would your plan be?
 
Breakfast:
3 eggs
2TB On the border Salsa Con Queso (45 calories)
2 cups cappuccino (Getting rid of this after today,)
Calories: 455

Lunch:
6oz Swai Fillet with Lemon Pepper
1/2 c steamed brown rice
1/2 c green beans
24 ozs Water
Calories: 275

Snack:
6 oz Swai Fillet
1/2 c brown rice
Calories: 263
 
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Psizzle,
Thanks for the welcome. I've had my nose buried in the links from Superq from that thread all day :D. I've been reading and re-reading the whole slew of advice from her and Tami.

I should add something: the surgery the dr was trying to get me to agree to was gastric bypass/lapband etc. not something for my back or joints or anything actually helpful.
 
Welcome to EF kitstreasure :)

Did you do any physiotherapy after you broke your back? I assume you did, but maybe you could list the exercises that did seem to help. What type of MS do you have? When did you compete in triathlons, to the point where you broke your back? It sounds like you have certainly had obstacles to overcome! Good for you for committing to yourself and your health :)

Did your doctor suggest a vegan diet for weight loss or is it supposed to help with pain relief?


To answer your question, if I woke up an 'unhealthy, heavily injured (car accident), fat couch potato and had to do it all over again' I would read as much as possible (which you are doing :)) and I would start making healthy changes that I enjoy. For me, if I don't enjoy what I'm doing I don't stick to it.

The first step is the biggest, and you've made it! But I think that you should set small goals for yourself. Instead of thinking only of your ultimate goal (a triathlon), think of smaller ones, getting your diet plan together, following your diet, doing exercise you like. Write all these things here in your journal and we will all be here to support you!
 
Thanks, Cangal!

Actually, I did triathlons until I broke my hip at 21. When I broke my back they insisted I would never walk again and refused to provide me physical or physiological therapy either one since I was a "lost cause". Shows what they knew, within 6 months I was on a walker and inside 18 months I was competitively swimming again. At this time, what helps the most with the pain (since I took myself off the Rx narcotics and muscle relaxers) is inversion therapy which I do twice a day for 10-15 minutes (more if needed or time allows). As for the type of MS I have it's RR (Remitting/Relapse), so I have periods of fairly symptom free days followed by days of severe worsening. Since the diagnosis is still new we're not sure if it's the Progressive RR or simple RR. (I'm hoping for the simple.)

The idiot I fired is a vegan himself and has ethical issues with people eating meat, and the context in which he recommended the diet, I think it was intended to brow beat me into agreeing to surgery. He suggested Gastric Bypass (again), I refused, and he said, "Then you need to go on a fat-free, sugar-free, sweetener-free vegan diet. Dr. Fuhrman wrote a decent one." Since this was also the same appointment where I refused to go on a second round of chemo for my MS, I'm not entirely sure he wasn't just trying to get rid of me as a patient.

BUT, the silver lining to this horrible history is that it has led me to starting my MCPT courses through AFPA, and resuming my studies for my bachelor's in natural health/herbology/midwifery.

Cangirl, you are right though, about me needing to have smaller goals along the way. As silly as it is, I'm working on focusing on giving up my caloric drinks right now, and trying to just start moving again until I have a real plan in place. Since I'm having to do this rehab without the help of a trainer, coach, or partner, I'm taking baby-baby steps and relying on the information I can find elsewhere. I do at least have two built in cheerleaders in my older two daughters.

I'm cleaning out my kitchen this week from all the "bad" foods that tempt me to eat the wrong things, and trying to restock with the healthier foods. (Food is my BIG thing right now since that is such an important foundation and something I can do regardless of pain levels.)

So far today, I've had a total of 48ozs straight water, and 20 ozs cappuccino. I'm working on my third 24 oz water bottle.
 
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Welcome to Elite Kitstreasure, If I woke up from an accident out of shape I would embark on two things that has always given me the drive and determination to succeed, one-Rome wasn't built in a day! Number Two-The journey to greatness begins with just one step.......and congrats, you've already taken it!

I've been in this game over 45 yrs so if you ever feel like picking my brain feel free to do so anytime.
 
RADAR said:
Welcome to Elite Kitstreasure, If I woke up from an accident out of shape I would embark on two things that has always given me the drive and determination to succeed, one-Rome wasn't built in a day! Number Two-The journey to greatness begins with just one step.......and congrats, you've already taken it!

I've been in this game over 45 yrs so if you ever feel like picking my brain feel free to do so anytime.
Click to expand...
^^^ this guy is one of our most trusted vets and one of the few I trust to go to with questions and advice. One of the best guys I know
 
Your posts, Psizzle, and Radar's are part of what convinced me to join this board and start this journal. I agree with you 100% Radar's full of wisdom.
 
Radar is the grandpa I never had

;)

Welcome to the site, all the members in this thread are extremely respected here and know the ins and outs like noone's business.

Good luck on your path back to great fitness, like radar said, you've taken the first step! Where it takes you now is up to you, but we'll be here to help when you need! Feel free to pick our brains!
 
kitstreasure said:
Your posts, Psizzle, and Radar's are part of what convinced me to join this board and start this journal. I agree with you 100% Radar's full of wisdom.
Click to expand...
I'm flattered :) I'm here to help, we will make sure you're successful.
 
Yesterday's Daily Totals:
Calories: 1318 (According to the calorie tracker I'm using, this is smack dab in the middle of my calorie range?)
Fat: 64g (This is slightly over my recommended range of 28-63.)
Carb: 134g (My calorie tracker recommends a range of 142-262)
Protein: 78g (On the low end of normal for what my calorie tracker says I need. The calorie tracker recommends 60-141g.)
Fiber: 10g (Low, I know. I'm planning on trying to up it today.)
Water: 92 ozs. (35ozs shy of where I should have been, but better than normal)

Now, I'm wondering what you guys think of these suggested ranges and whether or not I need to adjust them? Today, I think I've started off better than yesterday. I have noticed that there have been several foods I've refused to eat since I started this yesterday cause I didn't want to have to admit to ya'll that I'd eaten them....

My intake so far today:

Breakfast:
1c cooked spinach
3 eggs
2T salsa
24ozs water
Meal totals:
Calories: 261
Carbs: 13
Fats: 23
Protein: 26
Fiber: 5
 
kitstreasure said:
Yesterday's Daily Totals:
Calories: 1318 (According to the calorie tracker I'm using, this is smack dab in the middle of my calorie range?)
Fat: 64g (This is slightly over my recommended range of 28-63.)
Carb: 134g (My calorie tracker recommends a range of 142-262)
Protein: 78g (On the low end of normal for what my calorie tracker says I need. The calorie tracker recommends 60-141g.)
Fiber: 10g (Low, I know. I'm planning on trying to up it today.)
Water: 92 ozs. (35ozs shy of where I should have been, but better than normal)

Now, I'm wondering what you guys think of these suggested ranges and whether or not I need to adjust them? Today, I think I've started off better than yesterday. I have noticed that there have been several foods I've refused to eat since I started this yesterday cause I didn't want to have to admit to ya'll that I'd eaten them....

My intake so far today:

Breakfast:
1c cooked spinach
3 eggs
2T salsa
24ozs water
Meal totals:
Calories: 261
Carbs: 13
Fats: 23
Protein: 26
Fiber: 5
Click to expand...



Good starting point, alot of your caloric intake will depend upon your BMR ( Basic Metabolic Rate) so besically getting started will be alot of trial and error ,don't give up ,alot of us started the same way.
 
So yesterday I forgot to log the rest of the day, but I had a salad for a mid-morning snack, potstickers for lunch and fish and broccoli for dinner. Not too proud of the pork potstickers....

Today:
Breakfast:
3 eggs
1/3 c spinach
1/4 salsa
10ozs black coffee (YHICK!!)
24ozs water w/1tsp lemon juice

Snack:
Food? What's food?

Lunch:
Ummmmm? haven't had it.
 
Hi Kitstreasure,

What calorie counter are you using to calulate this? What is your calorie range?

I haven't worked it out yet, but I'm worried that you may be eating too little, 1318 calories/day for someone who is 250 ish and 5'5" seems really low.


kitstreasure said:
Yesterday's Daily Totals:
Calories: 1318 (According to the calorie tracker I'm using, this is smack dab in the middle of my calorie range?)
Fat: 64g (This is slightly over my recommended range of 28-63.)
Carb: 134g (My calorie tracker recommends a range of 142-262)
Protein: 78g (On the low end of normal for what my calorie tracker says I need. The calorie tracker recommends 60-141g.)
Fiber: 10g (Low, I know. I'm planning on trying to up it today.)
Water: 92 ozs. (35ozs shy of where I should have been, but better than normal)

Now, I'm wondering what you guys think of these suggested ranges and whether or not I need to adjust them? Today, I think I've started off better than yesterday. I have noticed that there have been several foods I've refused to eat since I started this yesterday cause I didn't want to have to admit to ya'll that I'd eaten them....

My intake so far today:

Breakfast:
1c cooked spinach
3 eggs
2T salsa
24ozs water
Meal totals:
Calories: 261
Carbs: 13
Fats: 23
Protein: 26
Fiber: 5
Click to expand...
 
It's Sparkpeople.com. They recommend a range of 1260-1610 calories (it was lower than that till I updated my goals), 142-262g carbs, 28-63g Fat, 60-141g Protein. They also recommend an additional caloric burn of 1880 Kcal/week.

Unpacked my scale today and current weight is 246.5, and body fat is 35.3%. I'm going to be updating my foodtracker tonight from my notebook and will then update things here.
 
kitstreasure said:
It's Sparkpeople.com. They recommend a range of 1260-1610 calories (it was lower than that till I updated my goals), 142-262g carbs, 28-63g Fat, 60-141g Protein. They also recommend an additional caloric burn of 1880 Kcal/week.

Unpacked my scale today and current weight is 246.5, and body fat is 35.3%. I'm going to be updating my foodtracker tonight from my notebook and will then update things here.
Click to expand...

What information did you enter to get the 1260-1610 range?

To calculate your BMR (This is in the 'stickys' if you want more info)

BMR = 370 + (21.6 x lean mass kg)

Your weight is 246.5 lbs or 111.81 kg
Your BF is 35.3 % = 87 lbs fat, 159.5 lbs lean
Lean mass is 159.5 lbs = 72.35 kg

BMR = 370 + (21.6 x 72.35)
= 1933 calories X your activity level (lets use sedentary for now) X 1.2
= 2320 calories for maintence

For weight loss its safe to stay in a deflict of 200-500 per day or else you are going to be STARVING and it's going to be sooo hard to stick to the plan!

Even with a deflict of 500 cals/day you would still need around 1800/day. Remember you can always play around with it and adjust.

I think that RADAR will have the best advice here:)
 
Okay, so yesterday, I only ate twice... (Bad me, I know. I'm working on this. I just downloaded a meal reminder app, pathetic I know. I just plain forget to eat.)

Breakfast:
3 eggs
1/3 c spinach
1/4 c salsa
2 cappuccino
24ozs water
Totals- Calories: 434 Carbs: 46 Fat: 28 Protein: 24

Dinner:
5ozs Boneless/Skinless chicken breast
3.5ozs Baby Spring salad blend
1/2c Seedless Red grapes
1/2c Green Beans
1tsp Parmesan cheese
(No dressings or sauces, just a little olive oil to saute the green beens and chicken in)
Totals: Calories: 284 Carbs: 23 Fats: 4 Protein: 37

Leaving the daily totals at: Calories: 717 Carbs: 69 Fats: 33 Protein: 61 Fiber: 6

So far today I've been doing better. I've eaten 3 times so far, and only drank 100 calories worth of my intake. (This is a major victory/improvement for me. I used to drink soda and sugared coffee drinks like a redneck drinks beer.) I've forgotten to write down my water intake today, but that's all I've been drinking and I've been drinking ALOT today.

Breakfast:
Cappuccino
3 eggs
1/4c Salsa
Totals: Calories: 334 Carbs: 27 Fats: 25 Protein: 21

Snack:
1c red grapes
Totals: Calories: 109 Carbs: 27 Fats: 1 Protein: 1

Lunch:
1c Black Beans
1c water
1/4c Salsa
Totals: Calories: 247 Carbs: 45 Fats: 1 Protein: 15

Snack:
1oz Walnut Halves
10 Dates
1c Chicken Broth
Totals:
Calories: 429 Carbs: 66 Fats: 19 Protein: 8

Daily totals thus far:
Calories: 1115
Carbs: 165
Fats: 46
Protein: 46

I know I should have had protein of some kind with the mid morning snack, I just couldn't figure out what I wanted so I left it be with the grapes. I'm still trying to plan dinner tonight, but I'm just happy I'm remembering to eat.

Thanks for your help, Cangal. I hope that this helps you better help me.

Treasure.
 
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What the system at Sparkpeople.com has you do is input your goals (for this particular site it's a goal weight and mine happens to be 115lbs). It also asks your gender, age, starting weight, height, etc. and it also asks how many pounds per week you want to lose/how soon you want to meet your goal and the system will not allow you to put in more than a 2lb/week loss. Beyond that, I'm not really sure what's going on behind the scenes.
 
kitstreasure said:
What the system at Sparkpeople.com has you do is input your goals (for this particular site it's a goal weight and mine happens to be 115lbs).
Click to expand...

Was this your weight when you did triathlons? I'm asking because your LBM is around 159lbs (if you see my above post). That means that all of your organs, blood, muscle, bones etc (everything but fat) weighs around 159 lbs. I expect that if you are going to start training for triathlons again your muscle mass will increase and it will be hard to hit that 115 mark.

I think that this is where goal setting will help, so if you 246 lbs, reach for 220, than 200 and so on and so on. That way you can set your next goal on the way you are feeling and go from there.

Please don't take this as me trying to discourage you, I applaud you for everything that you are doing. I just want to make sure that you are setting yourself up for success!
 
Cangal, you're not discouraging me, hon, not at all. My weight when I was doing triathlons and swimming competitively varied between 103 and 120 depending on season and training cycle. That's why I was aiming for 115. I'm a bit older, etc. so I'm aiming for the high end of my "fighting" weight. I am aiming more for fitness markers than a specific weight, but I had to quantify my goal so... But I think I will play with the system and see what I can do about calorie range.


Edited to add:
I just tried changing my goal and my date for reaching it and it took my calorie range up to 1290-1640 with an additional caloric burn of 1880 kcal/wk. (New goal is 221 by 3/13/13)
 
Dinner:
4oz Baby Spring Mix
1/2c Fat Free Refried Beans
1/2c Extra Lean Ground Beef Taco meat
2oz Wholly Guacamole
1/4c Salsa
2 Mission Fajita tortillas
Totals: Calories: 712 Carbs: 70 Fat: 31 Protein: 39

Daily Totals:
Calories: 1827
Carbs: 235
Fat: 78
Protein: 85
Water: 81 ozs

YAY! I actually remembered to eat today... Here's hoping I can keep it up! (BTW, me remembering to eat is your fault, Cangal! Talking about it with you reminded me to do it.)
 
Okay, Cangal, looks like you were on the mark about my calories... Yesterday I went a bit over Sparkpeople.com's recommended range and I woke up absolutely ravenous this morning. Though, I think I need to cut back on my caffeine b/c as I was cooking I was drinking my 1 cup of cappuccino and by the time it was gone, I wasn't hungry anymore. So, that returns to the top of the list of things to get rid of in my diet. So far, I've cut out all junk food, and as I said before I used to drink sodas like a redneck drinks beer... (Not too long ago I was drinking as much as a 36pack of Mt. Dew a day, from there I went down to about a 12pk a day of Sprite. I've not had a soda now in 2-3 months.)

Breakfast this morning:
2 eggs
2 egg whites
1/2c Spinach
1c Mushrooms
1/2c Salsa
1c cappuccino
24oz Water
Totals: 361 calories, 38g carbs, 18g Fat, 29g Protein, Fiber 8g
 
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Hi Treasure,

You are doing fantastic with your log!

By the sounds of it, you pretty much drank sodas all day and didn't really eat much food? If this is the case you will have to remember that it will take a bit of time for your metabolism to kick start again. When you don’t eat your metabolism slows down to conserve energy. If your body is used to running on little to no food it will take some time for it to adjust. You are doing everything right though!

If you are used to drinking so many beverages a day, or looking to cut out the cappuccino, you could always make protein smoothies. That way you are still getting your requirements in and it can count as a meal if you forget to eat.
 
Can you recommend a protein powder that doesn't have coconut oil in it? (It's all I can taste in the ones I've tried that have it in it, and I'm opposed to eating Hawaiian Tropic.) Or a protein smoothie recipe that doesn't rely on a protein powder?

No, I ate as well as drinking the soda, it's just that that was ALL I drank. The reason I'm looking to cut out my cappuccino (besides 100 empty calories), is because I drink what my family calls "jet fuel". To make my coffee make a full coffee cup of espresso, add 1 serving of powdered cappuccino (instead of milk and sugar), and 2 of the Stok coffee additives. Needless to say, there's enough caffeine in one cup of my cappuccino to power a small town, a fighter jet, or an aircraft carrier. LOL. (Who needs appetite suppressants?) I fully admit that I'm a caffeine addict, but that's come from YEARS of extremely high caffeine consumption. Until the past few days, I've been having 2-4 cups of this a day, spread out across the day, which could be part of why I was never hungry and would forget to eat. I have been fairly successful at switching to water, and I've gone to drinking a cup of chicken broth for when I want a cup of coffee later in the day, but if I don't have at least one cup I get a HELLA migraine.

Thanks again for your help, Cangal.
 
kitstreasure said:
Can you recommend a protein powder that doesn't have coconut oil in it? (It's all I can taste in the ones I've tried that have it in it, and I'm opposed to eating Hawaiian Tropic.) Or a protein smoothie recipe that doesn't rely on a protein powder?

I can't recommend a PP as I don't notice the coconut oil myself, but that would be a good thread to start on here. This board is full of sponsors and I'm sure Needto or someone can suggest something for you.

Do you eat dairy products? You can use skim milk or yogurt for a protein source. I personally use greek yogurt or Almond milk. You can add berries, greens, soooo many things. what type of flavors do you like?

No, I ate as well as drinking the soda, it's just that that was ALL I drank. The reason I'm looking to cut out my cappuccino (besides 100 empty calories), is because I drink what my family calls "jet fuel". To make my coffee make a full coffee cup of espresso, add 1 serving of powdered cappuccino (instead of milk and sugar), and 2 of the Stok coffee additives. Needless to say, there's enough caffeine in one cup of my cappuccino to power a small town, a fighter jet, or an aircraft carrier. LOL. (Who needs appetite suppressants?) I fully admit that I'm a caffeine addict, but that's come from YEARS of extremely high caffeine consumption. Until the past few days, I've been having 2-4 cups of this a day, spread out across the day, which could be part of why I was never hungry and would forget to eat. I have been fairly successful at switching to water, and I've gone to drinking a cup of chicken broth for when I want a cup of coffee later in the day, but if I don't have at least one cup I get a HELLA migraine.

I'm of no use here either! :coffee: I myself have to have a cup a day or I get a nasty migraine. Sometimes it's so bad that a pain killer doesn't even take the edge off :rolleyes:

Thanks again for your help, Cangal.
Click to expand...

I have limited myself to a cup a day, but if I don't have it before noon, I have a nasty nasty headache by 3 or 4 pm :(
 
I love me some dairy! I make my own greek yogurt... (Here it's almost $5 for the pint) I've been reducing my dairy intake since I made this decision, cause well, it's just not as nutrient dense as I would prefer, ya know? Now in a smoothie or shake....

As for flavors, I HATE coconut in all shapes, forms, functions and concepts when it comes to food. I'd let you shoot me before I'd let you feed me coconut. Otherwise, I love all fruits, most melons, and the majority of veggies. (My dislike list is short.) I don't really care for raspberries/blackberries in smoothies cause of the seeds, otherwise it's just about open season on fruit. (The tropical ones are hard to get as I'm 45 minutes from my nearest grocery store of any kind and that's in a town/city of 9k people.) Chia seeds aren't available in my area at all... (Even the nearest GNC doesn't carry them and that's the closest thing to a healthfood store for more than two hours from me.) Now, I don't buy any fruit juices but I have a Vitamix for complete food juices.
 
Breakfast this morning:
2 eggs
2 egg whites
1/2c Spinach
1c Mushrooms
1/2c Salsa
1c cappuccino
24oz Water
Totals: 361 calories, 38g carbs, 18g Fat, 29g Protein

Mid-morning snack:
Gala apple
2Tbsp Peanut butter
Totals: 255 Calories, 19g carbs, 18g Fat, 9g Protein

Lunch:
8oz boneless skinless chicken breast
1/2c Green Bell Pepper
1/4c Yellow onion
2 White Corn tortillas
Totals: 364 calories, 24g Carbs, 7g Fat, 51g Protein

Snack:
Gala Apple
2 Tbsp Peanut Butter

Dinner:
5oz BSCB (Boneless, skinless chicken breast)
1c Black Beans
1/2c Brown Rice
2 Tbsp Salsa
Totals: 485 Calories, 68g Carbs, 5g fat, 42g Protein

Which gives me the daily totals of:
Calories: 1464 (Suggested range: 1290-1640)
Carbs: 149g (145-266) <----- Seems kinda high from my vague memories of what my coach had me eating?
Fats: 48g (29-64)
Protein: 130g (60-144) <------ Is this a bit low?

Hmmmm... To have Dessert or not to have dessert?
 
kitstreasure said:
Breakfast this morning:
2 eggs
2 egg whites
1/2c Spinach
1c Mushrooms
1/2c Salsa
1c cappuccino
24oz Water
Totals: 361 calories, 38g carbs, 18g Fat, 29g Protein

Mid-morning snack:
Gala apple
2Tbsp Peanut butter
Totals: 255 Calories, 19g carbs, 18g Fat, 9g Protein

Lunch:
8oz boneless skinless chicken breast
1/2c Green Bell Pepper
1/4c Yellow onion
2 White Corn tortillas
Totals: 364 calories, 24g Carbs, 7g Fat, 51g Protein

Snack:
Gala Apple
2 Tbsp Peanut Butter

Dinner:
5oz BSCB (Boneless, skinless chicken breast)
1c Black Beans
1/2c Brown Rice
2 Tbsp Salsa
Totals: 485 Calories, 68g Carbs, 5g fat, 42g Protein

Which gives me the daily totals of:
Calories: 1464 (Suggested range: 1290-1640)
Carbs: 149g (145-266) <----- Seems kinda high from my vague memories of what my coach had me eating?
Fats: 48g (29-64)
Protein: 130g (60-144) <------ Is this a bit low?

Hmmmm... To have Dessert or not to have dessert?
Click to expand...

eat a freaking apple.
 
I thought about having some fruit, but decided against having anything more. This morning I wokeup even hungrier than yesterday. I had a HUGE (for me) breakfast this morning.

So far, I'm down a little over 1 pound (probably water weight, but it's still nice to see something on the scale.) While I was back on my scale, I discovered something: my scale actually gives water weight percentage as well as BF percentage. Upon making this discovery, I realized I had misread my scale before. My BF is higher even than the 35ish percent I posted (WAY higher), so keeping that in mind, hitting my mark of 115lbs shouldn't be an issue.

Breakfast:
2 eggs
3 egg whites
1c Black Beans
1c Portabella mushrooms
1/4c Salsa
1/2 Chipotle pepper
24ozs Water
1 "Truckers Love it!" pill
1 Multi-vitamin
1000iu Vit E
Totals: 458 calories, 48g Carbs, 11g Fat, 43g Protein, 18g fiber
 
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Hey Treasure, your question if 130g of protein is too low really depends on your goals and activity level. I don't think that you have started to exercise yet? There is a calculator for this, you can try googling it. If you can't find it let me know and I will find it for you.

Keep it up!!!
 
Cangal, you are correct, as of right now I am not exercising per se. After being bedridden (almost 100%) for more than two years, just getting up and living life again is often quite a bit of exercise for me. Right now, I'm working on getting back my normal ROM and reestablishing some kind of flexibility. I'm seeing a lot of the symptoms I would expect to see in someone who has gone from not exercising to exercising all day long. I really am starting over from 0. But, I'm starting to see some pretty serious improvements already, and I'm sure as I heal that'll just pick up speed. The only reasonable thing my docs have suggested to me in a long damn time is me going on HGH to help speed the recovery time. I'm seriously considering it, especially in light of its success with MS.

Anyway, yesterday, I only ate twice because of not feeling at ALL well. I still woke up ravenous this morning, so I'm off to a better start today.

Breakfast:
1 cappuccino - 100 calories, 19g carbs, 3g fat, 1g protein.
2 eggs
3 egg whites
3ozs mushrooms
2ozs BSCB
1/2c spinach
1/4c salsa
Vitamins
Totals: 443 calories, 38g carbs, 15g fat, 43g protein
 
Well, the past couple days, my meals have been hit or miss due to life/family/holiday stuff. I've been doing a lot of candy-making for gifts, soap-making, sewing, etc. to get everything ready for the holidays. It's really been wearing on me, and since I leave tomorrow for ATL I'm gonna leave well enough alone until I get back. Hopefully, shortly after I get back from ATL I'll be able to get back into the swing of things quickly and continue my progress. I've set some pretty harsh goals for the coming year, right now my mindset is that I'll either meet them or die trying. Someone out there feel like being my accountability partner? If so, shoot me a PM, please.
 
kitstreasure said:
Well, the past couple days, my meals have been hit or miss due to life/family/holiday stuff. I've been doing a lot of candy-making for gifts, soap-making, sewing, etc. to get everything ready for the holidays. It's really been wearing on me, and since I leave tomorrow for ATL I'm gonna leave well enough alone until I get back. Hopefully, shortly after I get back from ATL I'll be able to get back into the swing of things quickly and continue my progress. I've set some pretty harsh goals for the coming year, right now my mindset is that I'll either meet them or die trying. Someone out there feel like being my accountability partner? If so, shoot me a PM, please.
Click to expand...

Hey Treasure! Its that time of year, so enjoy your Holidays, be mindful as possible but don't stress out about it!

Whatcha looking for in an accountability partner?
 
Okay, so yesterday I didn't eat breakfast, then I ate junk, including having a couple Sprites and 3 cups of coffee... Today, I've not been hungry but I'm making myself eat.

For Breakfast: (Which I'm still working on eating....)
5 egg whites
1 whole egg
4 ozs Chicken breast
3 ozs Mushrooms
"Jet Fuel" x2

I'm hoping to have salmon for a second meal later and pork loin for dinner tonight. Tomorrow I leave for ATL, so I'm not really gonna sweat this backslide. After I get home and get past twelfth night (Jan 6), I'll be pursuing further research into HGH/Peptides to help with healing and their effect on my medical issues. Today is being spent finishing the candy and soap making, sewing etc. (I still have gifts to finish before I leave.)
 
Are you spending Holidays in ATL? What's getting past the twelfth night? Sorry, I just want to understand! PM me if you want :)

Good luck finishing your gift making.

You should start a new thread when you begin your research. You'll get more replies that way :)

kitstreasure said:
Okay, so yesterday I didn't eat breakfast, then I ate junk, including having a couple Sprites and 3 cups of coffee... Today, I've not been hungry but I'm making myself eat.

For Breakfast: (Which I'm still working on eating....)
5 egg whites
1 whole egg
4 ozs Chicken breast
3 ozs Mushrooms
"Jet Fuel" x2

I'm hoping to have salmon for a second meal later and pork loin for dinner tonight. Tomorrow I leave for ATL, so I'm not really gonna sweat this backslide. After I get home and get past twelfth night (Jan 6), I'll be pursuing further research into HGH/Peptides to help with healing and their effect on my medical issues. Today is being spent finishing the candy and soap making, sewing etc. (I still have gifts to finish before I leave.)
Click to expand...
 
cangal said:
Are you spending Holidays in ATL?
Click to expand...

Yeah, that's where the inlaws live and we're spending a week there.

cangal said:
What's getting past the twelfth night?
Click to expand...

My husband is British of Scandinavian descent, so we follow the European tradition of the twelve days of Christmas. It's similar to the concept of Channukah. In this tradition, Christmas Eve and Christmas are for the religious portions of the holiday, and then Twelfth Night is for the big feast, gift exchange etc. (Think of the Christmas carol by the same name.) We exchange a single gift each day from Christmas Eve forward. Our Twelfth Night has enough of a feast and indulgence to make it look like Thanksgiving, Christmas, New Year's, and Mardi Gras all rolled up into one. So it's not exactly conducive to diet and lifestyle changes.

cangal said:
Good luck finishing your gift making.
Click to expand...

Thanks, hon. There's a lot of stuff to get finished. I'll probably be taking some of it with me to finish. (Making full spa baskets and bathroom linens for all the women on my list, with blankets for each couple, and then food gifts for the men...)

cangal said:
You should start a new thread when you begin your research. You'll get more replies that way :)
Click to expand...

I had thought about doing something like that to share what I learn, but most of my asking will be on a Peptide specific forum run by someone who professionally researches them. Then, I'll come over here and ask for resources/info on things to stack them with for the best results.

On the fitness side of things, I'm hoping to start walking 2x's a day during the vacation to start building my endurance back up. God knows I need the endorphins right now. LOL!
 
Great log! I've been absent from the forum for a bit but I'll be jumping on the journal wagon in the new year. I was going to start a couple weeks ago but decided to wait until after the holidays.

Enjoy your trip and your family time. :)
 
Hey! Well, we're finally home from ATL. Twelfth Night is Sunday so our final holiday blowout is almost here. We ALL got sick as dogs and are finally starting to get over it. The whole time I have been sick I've not been interested in food of any kind (going on a week now with no solids) but have been drinking a ton. So right now, I'm not on plan at all, but come Monday, I'll be nothing but business (unless I get sicker and can't eat). I'm taking the next few days to write out a meal plan, exercise schedule, and then attack cleaning out the fridge and pantry of evil things.

How were your holidays, Ladies?
 
Whoot!! Glad you're back :) Sorry to hear that you were/are sick, I hope you feel better soon. Good luck on your meal plan, let us see what you're thinking once you finish it.

My holiday was nice, loads and loads of goodies. I did the old clean out and brought the rest of it into work.
 
kitstreasure said:
Hey! Well, we're finally home from ATL. Twelfth Night is Sunday so our final holiday blowout is almost here. We ALL got sick as dogs and are finally starting to get over it. The whole time I have been sick I've not been interested in food of any kind (going on a week now with no solids) but have been drinking a ton. So right now, I'm not on plan at all, but come Monday, I'll be nothing but business (unless I get sicker and can't eat). I'm taking the next few days to write out a meal plan, exercise schedule, and then attack cleaning out the fridge and pantry of evil things.

How were your holidays, Ladies?
Click to expand...

Hope it was good! Now time to get down to business ! :)

Are you feeling better?
 
Treasure i appaud you on sticking with this, you need more protein in your diet tho, i would recommend Muscle milk (vanilla) or NTBM's All the whey protein (vanilla Nut) both of these tastes like a Dairy queen shake, Vanilla allows you to change the taste if desired.This is an excellent way off adding more protein, I put in 6 ice Cubes in the blender,grind up ,add a little water, 3 scoops of protein and mix up ,this is actually good as an after workout supplement when the bodys demand for nutrients is at it's highest!
 
Thanks a bunch for the advice, Radar. How much protein would you recommend?

I'm back at it. I'm finally over the virus that had so kicked my butt. Yesterday and the day before were the first days I wasn't sick as a dog, and so I just ate. I didn't track what I ate, I just made sure to eat frequently and try to keep the focus on eating well. The silly thing is that I didn't lose an ounce the entire time (more than a week) I was sick, but in the last three days I've lost 1.5lbs.

My intake so far today:
Breakfast:
24ozs water
5 egg whites
1 egg
1/2c spinach
1/4 minced onions and bell peppers
4ozs sliced mushrooms
1/4 c Salsa
Totals: 233 Calories, 15g Carbs, 5g Fat, 32g Protein

Mid-Morning Snack
24ozs Water
6ozs Grapes
1/2c Pistachios
Totals: 226 Calories, 25g Carbs, 13g Fat, 6g Protein.

So far I've managed to cut out my jet fuel coffee, all sugary drinks, and the only caloric drinks I've been allowing myself are fruit smoothies and chicken broth.
 
Okay, so today, I screwed the pooch when it came to lunch, but my day's numbers aren't that bad over all. Here's the rest of my day:

Lunch:
8ozs left over spiral sliced ham
Fruit Smoothie
Veggie Chips
Salsa
Totals: 862 Calories, 87g Carbs, 28g Fat, and 59g Protein

Dinner:
2ozs Shredded Lettuce
1/2c Brown Rice
6.5ozs Chicken breast (fajita)
1/4c Salsa
1oz Onions
1oz bell peppers
1tsp cilantro
1tsp lime juice
Totals: 378 Calories, 33g carbs, 6g Fat, 46g Protein

That gives me daiily totals of:
Calories: 1699
Carbs: 159
Fat: 52
Protein: 143
Fiber: 23
Total Water intake to this point: 71.2 ozs.

As of now, I've lost a total of almost 10lbs.

Thanks for the help and support, guys.
 
kitstreasure said:
Okay, so today, I screwed the pooch when it came to lunch, but my day's numbers aren't that bad over all. Here's the rest of my day:

Lunch:
8ozs left over spiral sliced ham
Fruit Smoothie
Veggie Chips
Salsa
Totals: 862 Calories, 87g Carbs, 28g Fat, and 59g Protein

Dinner:
2ozs Shredded Lettuce
1/2c Brown Rice
6.5ozs Chicken breast (fajita)
1/4c Salsa
1oz Onions
1oz bell peppers
1tsp cilantro
1tsp lime juice
Totals: 378 Calories, 33g carbs, 6g Fat, 46g Protein

That gives me daiily totals of:
Calories: 1699
Carbs: 159
Fat: 52
Protein: 143
Fiber: 23
Total Water intake to this point: 71.2 ozs.

As of now, I've lost a total of almost 10lbs.

Thanks for the help and support, guys.
Click to expand...

:elephant::elephant::elephant::elephant:

Great job Treasure! You did this over the Holidays... you should be proud of that!
 
You would not believe how happy I am with these results, Cangal. Most of that weight has been dropped since I joined here. So I didn't post yesterday, but I did log everything so here's yesterday:

Breakfast:
5 egg whites
1 egg
3ozs Chicken breast
2 Tbsp Garlic and Lime Salsa
24ozs Water
Totals: 267 Calories, 2g Carbs, 7g fat, 46g Protein

Mid-Morning Snack:
1c Soy Milk
1c Frozen Fruit (Made a smoothie)
Veggie Chips
3 Tbsp Salsa
Totals: 315 Calories, 44g Carb, 11g Fat, 8g Protein

Lunch:
6.5ozs Chicken breast
3ozs. Organic Half&Half Salad Mix (Half baby spring mix, half spinach)
4Tbsp Lime&Garlic Salsa
1/4c Athenos Feta Cheese Crumbles
24ozs Water
Totals: 358 Calories, 10g Carbs, 12g Fat, 52g Protein

Snack:
7ozs Grapes (Was having a sweets craving)
Totals: 77 Calories, 20g Carbs, 0g fat, 1g Protein

Dinner:
2.5ozs Half&Half Salad
6ozs Chicken Breast
Medium Baked Sweet Potato
3 Tbsp Garlic and Lime Salsa
Totals: 320 Calories, 30g Carbs, 5g Fat, 39g Protein

Daily Totals: 1337 Calories, 106g Carbs, 34g Fat, 145g Protein, 15g Fiber and 72ozs Water. (I know I really need to get in gear on my water intake, I just keep forgetting to drink.)


And today so far:

Breakfast:
1 egg
6 Egg Whites
6ozs chicken breast
3tbsp salsa
Totals: 367 Calories, 3g Carbs, 10g Fat, 65g Protein

Mid-Morning Snack:
1 oz left over spiral sliced ham
1 oz Veggie Chips
6Tbsp Salsa
1c Soymilk
1c Frozen fruit (With the Silk as a smoothie)
Totals: 380 Calories, 47g Carbs, 14g Fat, 13g Protein

Lunch:
7.5 oz Chicken Breast
1 Flour Tortilla
2Tbsp Salsa
Totals: 345 Calories, 20g Carbs, 8g fat, 46g Protein

Snack:
1oz Veggie chips
4oz Grapes
6Tbsp Salsa
Totals: 333 Calories, 47g Carbs, 14g Fat, 2g Protein

Dinner hasn't happened yet. I'm still trying to figure out what I want. I'm thinking Salmon and Sweet potato, or something of that sort.

So my totals thus far are:
1425 Calories, 117g Carbs, 46g Fat, 126g Protein, 15g Fiber and only 48ozs of water so far. I know I'll get in at least another 24 ozs before bed.

Tomorrow is my monthly shopping trip and I'll try to pick up my protein powder while I'm out. Otherwise, any suggestions, people? Anything else I should pick up?
 
Good job on getting your meals in.

As far as monthly shopping, I would just load up on protein (leans meats, powder & eggs). If you can only shop once a month, I would stock up on some frozen veggie mix too. If you're still having soda cravings you could look for some SF soda water or green tea.

My fav meal right now is spaghetti squash. It's super filling and I make a meat sauce with lean ground turkey and loads of veggies. You can spice it up to your liking. Pretty low cal and leaves you satisfied.
 
It's not so much that I can only shop once a month, it's that once a month shopping is easier on me due to the distance traveled, etc. I mean it's an hour's drive to the nearest city of 35,000 people, and the state capitol only has 225,000. So, once a month I go to one of those two places and buy in bulk most of what we need. Once every six months, I travel to Houston or Dallas or Atlanta to get the things I can only get in a major metro area. At the small grocery store in the town where my husband works milk is currently $5.22/gallon, while at the store I hit in the city of 35,000 it's at $3.78. So, the simple things that can be found most anywhere my husband picks up for me on his way home from work, and everything else is bought on the monthly trip.

Right now, I'm trying to decide whether or not to pick up some rabbits from a local farmer, and whether to put beef back in the diet or just stick with chicken, fish, and rabbit (if I pick some up). I buy my beef by the head from a guy that raises them a couple miles from my house, so at least I know the source and what it's been fed.

My current shopping list:
Chicken Breast 3 Cases (= 15 flats = 12ish breasts per flat)
Sweet Potatoes 50-100lbs
Eggs 15 doz (this is a restaurant size single package)
25lbs Purple Hull Peas
15lbs Onions
5lbs Carrots
15lbs Bell peppers (Frozen to make storage easier/more reliable)
Assorted Veggies 5-10lbs each variety (changes based on what my store has in stock in the 5lb bags)
50lbs Brown Rice (This will actually last me 2 months sometimes more, but this is what my kids eat instead of cold cereal)
Cilantro
Garlic
30lbs Swai Fillets
5 Salmon
Protein Powder
Squash (I love Winter squash)
Frozen fruit
Rabbit (?)
Grapes (?)

How's that look? Am I missing anything crucial?
 
Sorry for the dead air, guys. When we got home from grocery shopping (a half day excursion), I was helping unload when I slipped on the ice on my back porch steps, spraining my right ankle and breaking my phone. (I tether to my phone for internet.) I just got my repaired phone back.

My freezers are filled with salmon, rabbit, chicken, swai (a flavorless white fish), crawfish tails, a couple lean cuts of beef, broccoli, spinach, green beans, greens, purple hull peas, bell peppers (pre-diced to save time), onions (also pre-diced to save time and tears), and a few other odds and ends. I picked up 4 3lb bags of Chocolate Muscle Milk (my local stores don't carry the vanilla). I also have 25lbs of brown rice, 20lbs of black beans, and multiple pounds of various other beans. I picked up some salad greens, fresh carrots, LOTS of salsa, some chipotle peppers, LOTS of eggs, quinoa, millet, whole grain bread, rye flour and whole wheat flours (I make a lot of our bread), and did my best to otherwise get all the junk out and nothing but good stuff back in.

Sunday, the hubby and kids came down with the flu. (Can I catch a break or WHAT?) So my intake became nil (not good I know). For the last several days, I've been drinking my meals again in the form of whole food vegetable juices, chicken broth, and muscle milk. I'm back to solid foods today. (This has led me to seriously considering intermittent fasting once I get a bit more established on the diet.)

So to date, I have lost 12.5lbs and 2.8%BF. Not too bad for the first month on a new eating plan, especially considering the time of year and challenges I've faced. I think I'm happy with my progress so far. Now, if I can keep the forward momentum, that'll be great! One of my little ones reset my food logger, so I've lost all my food logs from before I started this log until now. (Except of course what I have here.)

Thanks for sticking with me, Cangal!
 
You should be happy with your progress so far! 12.5lbs in a month is good! Imagine what you could do if you didn't have all of these little road blocks! Keep it up Treasure! :)
 
Great work and I agree with Cangal...12.5 lbs in a month is definitely respectable, especially over Christmas. Good job! :)
 
Thank you, Ladies. I have to say, ya'll are keeping me honest. I'll think about being bad and then decide against it cause I don't want to have to tell ya'll I've been bad.

Out of this, I do seem to be developing some standard meals. My breakfast, for instance, has gotten fairly standard with 1 egg, 5 egg whites, chicken breast and depending on my mood, onions, mushrooms, and spinach. Lunch is starting to shake down to a salad of some kind, generally with chicken, salsa, cilantro, fruits (sometimes), nuts (sometimes), and lime juice. My junk food item lately has been the veggie chips by Sensible Portions or chips by Terra. I still have a HUGE "fuggit!" mentality when it comes to food. I'm just really not interested in food, but knowing it's one of the things I HAVE to do to meet my goals, and having ya'll makes it easier. When it comes to my sweet tooth, the muscle milk made with light chocolate soymilk seems to be doing the trick. I wish I could get the kinks knocked outta the system when it comes to fruit smoothies. My other weak point is getting in that water. I don't drink anything else most days, but I'm still not drinking enough. I'm fairly sure that if I could crank up my water intake, my weightloss would step up with it.

Okay so today's intake so far:
Breakfast:
1 egg
5 egg whites
6.4 oz chicken breast
1Tbsp Lime juice
1.5 Tsp cilantro paste
Totals: 361 calories, 3g Carbs, 10g Fat, 63g Protein

Snack:
1oz Veggie chips
6 Celery Sticks
2oz Avocado
3Tbsp Salsa
Totals: 256 Calories, 27g Carbs, 17g Fat, 2g Protein

Lunch:
6oz Chicken Breast
4.7oz Romaine Lettuce
1/4c Salsa
1Tbsp Lime juice
1.5tsp cilantro
Totals: 220 Calories, 8g Carbs, 5g Fat, 38g Protein

For midday totals of: 837 Calories, 38g Carbs, 32g fat, 104g Protein.


So thanks again, ladies, for your encouragement and reading this. It's a big help!
 
Thanks, Need2.

Okay, I f'd up. I've been measuring my food, but keep my paper log by the stove so I can write things down as I measure and add them to my food. Well, in getting ready for our (hopefully soon) move, I packed up my cookbooks and accidentally packed my log with it. I've been eating basically the same way I had been before, only I've upped my shakes to two or three times a day while cutting out solid food snacks, and I've started adding egg whites to my chicken salads.

Today hasn't been entered into my food tracker yet but here it is so far:
Breakfast:
1 egg
5 egg whites
1/2 cup onion/bell pepper mix

Snack 1:
1c Light Vanilla silk
2 scoops muscle milk
2c frozen strawberries
(Makes something similar to the protein fluff, but it doesn't fluff as much. This has more the texture of a true pudding, or a whipped yogurt, but it does deflate as it warms up.)

Lunch:
4oz Romaine Lettuce
8oz Chicken breast
1/4c Feta crumbles
4 egg whites
1oz almond slices
1 cup of fresh salsa

Snacks two and three will be a repeat, or near repeat of snack 1. Dinner will probably be either a repeat of lunch or some salmon.

At the beginning of February, I plan to start some light lifting. Any suggestions on that score?
 
Good job in here Treasure! :)

What are you thinking in regards to the lifting? What equipment do you have?
 
No real thoughts on a split yet, but I know I'll have to go slow and take it easy.

Hubby is converting the dining room into a home gym for me. I have a Spinning bike and step for cardio. For lifting, I have a set of dumbells, resistance bands, pull up bar, an 8 month old, 3yr old, 9yr old, and miscellaneous household objects. I also have a ballet bar and will be picking up a set of barbells w/bench soon.

Right now, I'm walking for cardio, so I feel like it's time to add in some light weights and maybe a bodyweight workout of some kind. I'm not quite ready to pick yoga or pilates up, but that will be coming later.

My immediate goal is to be doing twice a days by Easter.
 
Having another bout of insomnia so bad, that by lunch I literally can't make my eyes focus. (Makes teaching the kiddos and grading papers a BREEZE! /sarcasmoff)

20 mins walk/jog. (Didn't come anywhere close to leaving it all on the mat. I hate knowing that I didn't go all out, but had to save 'spoons' for the rest of the day.)

Breakfast:
5.9oz Chicken breast
5 egg whites
1 egg
1 cup of jet fuel (only 120 calories)
Liquid multi-vitamin
Liquid B Complex

Snack 1
1c Light chocolate silk
35g Muscle Milk

Lunch:
Nothing

Snack 2
1c Light Vanilla Silk
70g Muscle Milk
1c Strawberries
1c Mango
 
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kitstreasure said:
Having another bout of insomnia so bad, that by lunch I literally can't make my eyes focus. (Makes teaching the kiddos and grading papers a BREEZE! /sarcasmoff)

20 mins walk/jog. (Didn't come anywhere close to leaving it all on the mat. I hate knowing that I didn't go all out, but had to save 'spoons' for the rest of the day.)

Breakfast:
5.9oz Chicken breast
5 egg whites
1 egg
1 cup of jet fuel (only 120 calories)
Liquid multi-vitamin
Liquid B Complex

Snack 1
1c Light chocolate silk
35g Muscle Milk

Lunch:
Nothing

Snack 2
1c Light Vanilla Silk
70g Muscle Milk
1c Strawberries
1c Mango
Click to expand...

Hey girl! How are you feeling now? Is insomnia a regular thing for you? How late is your last meal?

Baby steps lady!! You are just working your way back into this. Walking/jogging at a moderate level a few times a week is better than giving it your everything and not being able to move for a week.

Keep Trucking :)
 
cangal said:
Hey girl! How are you feeling now? Is insomnia a regular thing for you? How late is your last meal?
Click to expand...

Usually my last meal is somewhere in the 6-8pm window so I can have dinner with Hubby who doesn't get home until 6ish. Otherwise I'd not eat after 4:30 since I get up at 4:30. Physically, I'm exhausted, but with everything going on around here my mind is a beehive of activity making sure I get everything done that I need to do today, etc. Insomnia isn't so much a regular thing for me as an intermittent thing. I'll have weeks of decent sleep hours and quality, then I'll go for awhile not able to sleep nights at all. This is actually pretty standard for the women in my family. Based on the waking/sleeping hours both my Aunt and Grandmother are vampires and my mother is not far behind them. I've just always been a morning person. For me, sleeping in is sleeping till 7ish? 8ish? A late night is 10 or 11. Last night, I didn't get to sleep until 2:30am this morning.

cangal said:
Baby steps lady!! You are just working your way back into this. Walking/jogging at a moderate level a few times a week is better than giving it your everything and not being able to move for a week.
Click to expand...

I'm trying to remember that, believe me. I've just ALWAYS been the kind to hit it hard and leave it all on the mat. I HATE having to hold myself back. When I hold myself back (admittedly for good reason) I just keep hearing my coach and her, "Pain is just weakness leaving the body!" or "A body that's sore is telling you that you need more of what made it sore, so go do it again!" If squats made me sore, and I didn't have an actual injury, squats were in my 'diet' a couple times a week (or more) until they stopped hurting. If sprints made me hurt, more sprints showed up, etc. The reason I'm aiming for twice a days is because I just do better that way. If I only exercise once a day say, 3 days a week, I turn into the procrastinator from HELL! I know I do best with a morning session, and an evening session 6 days a week... (or at least I did.) I know I have to go low and slow right now, doesn't stop me from railing at the limitations.
 
Hey girl. Just a tip...ease into the two a days. That can really burn you out and lower your immune system. You don't want to get sick and have all your hard work go to waste.

Unless you're prepping for a show or a collegiate/pro athlete, two a days isn't really necessary. I know you want to meet your goal, just be careful.
 
Thanks for the advice Psizzle. Right this moment I'm doing a 20 min walk in the am. In two weeks, I'll be going to 15 minutes in the am and 15 in the evenings. That is, I will be as long as I'm doing well with the morning walk and maintaining my current daily schedule.
 
Since I am dealing with MS and chronic pain, I have a limited amount of physical activity I can do on any given day. I prefer to do my workout before the butt crack of dawn, but if I use all my available "spoons" (energy/available physical activity) at that time, then I can't do the other normal daily things I need to do. Also, by splitting my workout into two sessions it's gentler while still increasing fitness and endurance. Shorter bouts of cardio spaced through the day is believed, by some people to cause an increase in base metabolism. Whether they do or not, it's a cheater way for me to get more spoons for a single day than I would normally have.
 
Gotcha. Sorry, I forgot about that. I'm all over the place on here, sometimes I have to be reminded
 
Awww, Needto, you're so sweet! You're right Psizzle is loved.

Last night's dinner was a quasi-cheat night with:
9.8oz Chicken
5 Corn tortillas
2 Tbsp Salsa
1/4 Non-Fat Greek Yogurt
12oz Sprite
 
LOL!! Thanks a mil, Needto.

Breakfast this morning was late since I REALLY slept in. (Hubby fed me a sleep aid at about 2:30 this morning and then made me breakfast in bed!)
5egg whites
1 egg
6ish oz chicken
Coffee
liquid multi
liquid b complex
24oz Water
 
kitstreasure said:
LOL!! Thanks a mil, Needto.

Breakfast this morning was late since I REALLY slept in. (Hubby fed me a sleep aid at about 2:30 this morning and then made me breakfast in bed!)
5egg whites
1 egg
6ish oz chicken
Coffee
liquid multi
liquid b complex
24oz Water
Click to expand...

What a sweet hubby!!
 
He's either incredibly sweet, or extremely self-serving. I start becoming a royal bitch after 4 or 5 days with effectively no sleep, especially when I'm stressed out. (And PMS is this week too...) I prefer to think of him as incredibly sweet, but I know the second plays at least a small part in it all! LOL! What makes it even better is that he's handling the kids' school stuff today and dealing with the little ones giving me a VERY rare break from being "on" all the time.

Snack 1:
1c Light Vanilla Silk
35g Muscle Milk

Lunch:
3oz 50/50 Mixed salad greens
5.2oz chicken breast
1/4 Feta
1/4 Salsa
1oz sliced almonds
4 egg whites

Snack 2
1/2 Lemondrop melon
 
kitstreasure said:
LOL!! Thanks a mil, Needto.

Breakfast this morning was late since I REALLY slept in. (Hubby fed me a sleep aid at about 2:30 this morning and then made me breakfast in bed!)
5egg whites
1 egg
6ish oz chicken
Coffee
liquid multi
liquid b complex
24oz Water
Click to expand...

All in the name of good humor. Good breakfast btw ,Keep killing it.
 
Dinner:
5oz Flank Steak (Carne Asada)
3oz romaine lettuce
2oz Avocado
2Tbsp Salsa
3Tbsp Non-Fat Greek Yogurt

Dessert:
1 Big ass sleeping pill (that STILL hasn't kicked in)
 
Last edited:
Breakfast:
5 egg whites
1 egg
5.3oz chicken breast

Snack 1:
Nothing

Lunch:
3oz Romaine
5.4oz chicken breast
1/4c Feta
1oz sliced almonds
1/4c Salsa

Snack 2:
1c 2% Milk (Ran out of Silk and skim both)
70g Muscle Milk

Dinner:
3oz Romaine lettuce
10oz Flank Steak (Carne Asada again)
2oz Avocado
1/2c Salsa
1/4 Feta crumbles

Today, my appetite has been through the roof! I've been drinking a lot of water, as well.
 
Last edited:
Breakfast:
Nothing

Snack 1:
Pistachios

Lunch:
8oz beef (Carne Asada)
5Tbsp Salsa
5 Corn tortillas
5Tbsp Non-fat greek yogurt

Dinner:
6oz Romaine Lettuce
1/2c Feta
1/2c Salsa
1oz sliced almonds
10oz chicken breast
12oz 2% Milk (had a craving for it, so I indulged.)


Snack 2:
1c 2% Milk
35g Muscle Milk
 
Last edited:
Breakfast:
5.3oz Chicken breast
5 egg whites
1 egg

Snack 1:
1/2c Low Fat Vanilla Greek yogurt
2 gala apples
1 orange
1oz sliced almonds
(this was a fruit salad that I nibbled on most of the day)

Lunch:
2 Sandwich thins
6oz chicken
1/4c Feta Cheese
1/2c Spaghetti Sauce
(Mini-pizza type things)

Snack 2:
1oz Veggie Chips
2oz Avocado
2Tbsp Salsa

Dinner:
4oz Romaine Lettuce
5oz Chicken breast
1.5oz Sauteed onion
1/2c Salsa
1/2oz Shredded spicy medium cheddar
1/4c Fat free Greek Yogurt
1 corn tortilla
(A chicken fajita salad)

Snack 3:
1oz Veggie chips
2oz Avocado

Water intake: 100oz! (Major accomplishment for me since I average 48oz)
 
Breakfast:
1 egg
1c liquid egg white
1 Chicken breast (forgot to weigh it this morning.)
Liquid Multi-vitamin
Liquid B Complex

Snack 1:
1c Skim milk
35g Muscle Milk
1oz Veggie Chips
2oz avocado
2Tbsp Salsa
 
Lunch:
1c Crawfish Etoufee
1c Brown Rice

Snack 2
1/2c Skim milk
1/2c Tropical fruit
1/2 scoop protein
1oz pistachios
(My 3yr old decided to steal my smoothie while I was in the bathroom and killed it when I'd drank less than half.)

Dinner:
4.3oz Chicken breast
1c Mixed spinach and turnip greens
1/2 baked sweet potato
1 apple
 
Okay, so I apologize for all the editing that I'm about to do, but I've gone back to my old food tracker since I can't find one that fits my needs. (See my thread about it here) So, I now have meal and daily totals for caloric intake and my macros to add to each day's food.
 
My inflammation levels are starting to drop, though I am needing my pain meds more. I'm back on a muscle relaxer/anti-spasmodic and tramadol. I did a 15min/mile walk this morning. My hair fall has stopped, and the visible changes are finally starting. My middle daughter (who has no brain/mouth censor) told me this morning right after my walk, "Wow, Mama! You're not as big as you were!" I'm starting to sleep better again, though I'm still having some of those issues I PM'd you about.

I still have no lifting plan since I can't find a suitable beginner's lifting plan anywhere and I'm no good (yet) at creating my own. I also have no formal diet plan yet. My focus remains solely on eating enough and "right". I'm sure there are lots of areas in my diet that could be tightened up, but as of right now, I have no clue what other than ditching my feta cheese.

I turn 34 this weekend, so my mental countdown clock is starting to get louder. This past August when I first started "trying to get healthy" (no trackers, no exercise, no nothing), I set myself the goal of running a marathon for my 35th birthday. (I know it'll be the spring following, but you get the idea.) I've already signed up for my first 5k for Memorial Day weekend, my first 10k is 4th of July weekend, and my first half-marathon is Thanksgiving weekend. I've found 5 and 10k races to get me from the first in May through September. The hard time is gonna be the gap between Sept and Thanksgiving. My MIL teased me about trying to run the Ironman for my 50th... It's starting to sound do-able.

I started my twice a days yesterday. Now, just to build momentum and keep it up. I'm down from a 21minute mile to a 15minute mile in 10days time. My morning walks are now between 20 and 30 minutes depending on how I'm feeling with a second 15-20 minute walk in the evening. Hopefully by the end of Feb, I'll be up to an hour each. Now, I just need to get my lifting schedule/plan worked out. Any volunteers to help?
 
Last edited:
kitstreasure said:
My inflammation levels are starting to drop, though I am needing my pain meds more. I'm back on a muscle relaxer/anti-spasmodic and tramadol. I did a 15min/mile walk this morning. My hair fall has stopped, and the visible changes are finally starting. My middle daughter (who has no brain/mouth censor) told me this morning right after my walk, "Wow, Mama! You're not as big as you were!" I'm starting to sleep better again, though I'm still having some of those issues I PM'd you about.

I still have no lifting plan since I can't find a suitable beginner's lifting plan anywhere and I'm no good (yet) at creating my own. I also have no formal diet plan yet. My focus remains solely on eating enough and "right". I'm sure there are lots of areas in my diet that could be tightened up, but as of right now, I have no clue what other than ditching my feta cheese.

I turn 34 this weekend, so my mental countdown clock is starting to get louder. This past August when I first started "trying to get healthy" (no trackers, no exercise, no nothing), I set myself the goal of running a marathon for my 35th birthday. (I know it'll be the spring following, but you get the idea.) I've already signed up for my first 5k for Memorial Day weekend, my first 10k is 4th of July weekend, and my first half-marathon is Thanksgiving weekend. I've found 5 and 10k races to get me from the first in May through September. The hard time is gonna be the gap between Sept and Thanksgiving. My MIL teased me about trying to run the Ironman for my 50th... It's starting to sound do-able.

I started my twice a days yesterday. Now, just to build momentum and keep it up. I'm down from a 21minute mile to a 15minute mile in 10days time. My morning walks are now between 20 and 30 minutes depending on how I'm feeling with a second 15-20 minute walk in the evening. Hopefully by the end of Feb, I'll be up to an hour each. Now, I just need to get my lifting schedule/plan worked out. Any volunteers to help?
Click to expand...

You should be so proud! Having your daughter notice must have felt really nice!

Its super to see you moving forward and great to hear that inflammation levels are dropping.

You should start a new thread with your diet only - list all your meals & macros at each, along with daily totals. I will chime in with what I can, but I'm not the best with that. You will probably get the help you seek (not everyone reads through journals).

I can try to help you with a basic lifting routine, or try to find one for you. Then we could post that up and get some opinions. What equipment do you have again (I know you had some but were looking ito more...)?
 
cangal said:
You should be so proud! Having your daughter notice must have felt really nice!

You're right, it was nice. Though this is the child that notices EVERYTHING.

Its super to see you moving forward and great to hear that inflammation levels are dropping.

Thank you very much. It feels great to feel them starting to drop too.

You should start a new thread with your diet only - list all your meals & macros at each, along with daily totals. I will chime in with what I can, but I'm not the best with that. You will probably get the help you seek (not everyone reads through journals).

Do I understand correctly, that you're suggesting I start a thread in the regular diet section? or do you mean here?

I can try to help you with a basic lifting routine, or try to find one for you. Then we could post that up and get some opinions. What equipment do you have again (I know you had some but were looking ito more...)?
Click to expand...

In answer to your question about equipment: I have a set of dumb bells, resistance bands, a pull up bar, an eight month old, 3 year old, a 9 year old, and various household items. I'm getting a set of barbells and a bench for my birthday and possibly a kettlebell.

Other equipment I have:
a ballet bar
Spinning Bike
Cardio steps (6, 8, and 14inches and slanted)
Stability ball
Jump rope
Pilates circle
yoga strap and blocks
25cm stability type ball for working core
Inversion Table
Yoga Mat

I know I'm forgetting something here, but that's what I can remember at the moment.:think:

Also: see red above.
 
Last edited:
January 31
Breakfast:
5 egg whites
1 egg
5oz BSCB
1 caffeine pill
Liquid Multivitamin
Liquid B complex
Totals: 307 calories, 0 Carbs, 9g Fat, 55g Protein

Snack:
1c Skim Milk
35g Muscle Milk
1oz Veggie chips
Totals: 363 calories, 36g Carbs, 13g Fats, 25g Protein

Lunch:
1c Brown Rice
1c Crawfish Etoufee
Totals: 307 calories, 49g Carbs, 3g Fats, 19g Protein

Snack 2:
1c Skim Milk
35g Muscle Milk
Totals: 233 Calories, 21g Carbs, 6g Fat, 24g Protein

Dinner:
5.9oz Pork shoulder roast
1/2c Spinach
1/2c turnip greens
1/2 Baked sweet potato
Totals: 481 calories, 19g Carbs, 23g fats, 49g Protein

Day's totals:
Calories: 1691
Carbs: 126
Fat: 54
Protein: 173
 
Last edited:
kitstreasure said:
January 31
Breakfast:
5 egg whites
1 egg
5oz BSCB
1 caffeine pill
Liquid Multivitamin
Liquid B complex
Totals: 307 calories, 0 Carbs, 9g Fat, 55g Protein

Snack:
1c Skim Milk
35g Muscle Milk
1oz Veggie chips
Totals: 363 calories, 36g Carbs, 13g Fats, 25g Protein

Lunch:
1c Brown Rice
1c Crawfish Etoufee
Totals: 307 calories, 49g Carbs, 3g Fats, 19g Protein

Snack 2:
1c Skim Milk
35g Muscle Milk
Totals: 233 Calories, 21g Carbs, 6g Fat, 24g Protein

Dinner:
5.9oz Pork shoulder roast
1/2c Spinach
1/2c turnip greens
1/2 Baked sweet potato
Totals: 481 calories, 19g Carbs, 23g fats, 49g Protein

Day's totals:
Calories: 1691
Carbs: 126
Fat: 54
Protein: 173
Click to expand...

Hey Treasure - the diet for this day looks pretty bang on! How did you feel that day?
 
I know I was hungry most of the day, amazingly enough. Other than that, I don't remember feeling anything remarkable.

Yeah, nothing special, to be honest. *shrugs*
 
February 1st
Breakfast:
6 egg whites
1 egg
6.6oz BSCB
Liquid Multivitamin
Liquid B complex
Caffeine pill
Totals: 372 calories, 0g Carbs, 10g Fat, 68g Protein

Snack 1:
1c Skim milk
35g Muscle Milk
5oz Celery Sticks
Totals: 255 calories, 26g Carbs, 6g Fat, 25g Protein

Lunch:
1/2c Spinach
1/2c Turnip Greens
1 Baked Sweet potato
6oz BSCB
Totals: 328 Calories, 31g Carbs, 5g Fat, 42g Protein

Snack 2:
Nothing. (Bad I know.)

Dinner:
5.3oz BSCB
1 Baked Sweet potato
1c turnip greens
1 Tbsp Chipotle Ranch Sauce
Totals: 401 Calories, 33g Carbs, 14g Fat, 38g Protein

Daily Totals:
Calories: 1356
Carbs: 91
Fat: 35
Protein: 174
 
Treasure...I'm so sorry for the delay in getting back to you. This week has been a blur. I think your diet is looking pretty good and you seem to be staying consistent, which is great. As you start exercising more, you'll probably find yourself a little more hungry and definitely have room to increase the calories if you need to, even if you just needed something extra for that one day.

I'm in the same position you talked about in that pm about having a plan. For me, I need to sit down and plan out the meals for the week and then cook them up ahead of time. Most of them, that is...so I'd do that for breakfast and lunch and have a few extra containers with suppers in the freezer. I like to cook supper since I have the kiddo too but it's good to have that go to. It's when I leave it and just go with the flow, I get into trouble, which is about where I am now. Time to firm up the plan!!

For exercising...do you have any ideas about how often you'd want to workout? Not the walking but the other stuff. We could help you set up say a 4 day routine for home or you could look at doing more of a full body type thing, 3 days a week, to start.
 
Thanks for getting back to me Cali. I completely understand how busy life can be. No worries.

As for how often I'd like to work out, when I was competing I absolutely loved my twice a days. Right now, I really don't know what the best option is. I mean, I'm doing my cardio as twice a days as a way to cheat and get more spoons, but that doesn't exactly apply to lifting. I know I need to work my core pretty hard so that I can repair the damage from my c-section this past April, and prevent further back injuries. Other than that.... No, clue. I'll take whatever advice/suggestions ya'll can make.
 
So yesterday was my cheat day due it being my natal anniversary.

Breakfast was my standard, and then we headed out the door for the day. I didn't eat again until we had a late lunch, but that was a steak fajita salad. Dinner was a steak (didn't weigh it, didn't care at the time), baked sweet potato, steamed asparagus, and 1 small slice of cheese cake.

Today, I've logged everything, but haven't put it into my logger to get my macros.

Breakfast:
2 eggs
6 egg whites
BSCB

Lunch:
A steak

Snack 2:
1c Skim Milk
35g Muscle milk

Dinner:
BSCB
Baked sweet potato
carrots
apple
(I was getting bored with the greens and wanted some sweets) I'm on my 5th 24oz bottle of water for today. So a new PR on my water consumption.

So there's the last couple days.
 
So a brief update:

I've been sticking to the following diet (as best as possible):
Meal one - protein & carbs - 1/2 cup oats, 6 egg whites, veggies (1 cup spinach & 1/4 cup peppers), can also use onions & mushrooms
301 cals / 39 carbs / 3 fat / 38 protein

Meal two - protein & fat source - salad with veggies, 6oz chicken breast, fat free Italian dressing, drizzle fish oil over salad
343 cals / 18 carbs (from veggies) / 13 fat / 46 protein

Meal three - 1 cup skim or almond milk, 35g muscle milk, 10 almonds
339 cals / 21 carbs / 15 fat / 28 protein

Meal four - carbs & protein - pre-workout - should be eaten 1.5-2 hrs before workout - 1/2 cup brown rice, 6oz chicken breast
348 cals / 22 carbs / 5 fat / 33 protein

Meal five - protein meal - 4 oz pork lion ( my calculator didn't have a 'lean' option so you may be able to have more), 2 cups turnip greens
269 cals / 12 carbs / 12 fat / 27 protein

This diet led me to discovering/realizing I'm VERY carb sensitive, so I've been cutting down/out carbs from non-fruit and veggie sources.

As of this morning I'm down to 239 after a quite lengthy plateau. I'm hoping to see this forward progress continue.
 
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