leopardrayne's Journal

Cardio Focus:  Walking? Not so much... 1686 Calories burned, at work ALONE.

Strength Focus:  Rest.  Thank god.

Nutrition Focus:  How much you're eating:  by calculating, on average, how much I eat per day, I can figure out my BMR and if I am eating more Calories than I burn.  I should not eat below my BMR, ever.  This week, my average Calorie Intake was 1656.  My BMR is 1593.  That's just above, so I'm not too worried.

Okay, bed time.

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Day 4:  July 4, 2009

Cardio Focus:

Strength Focus:

Nutrition Focus:  So far, I can safely write that I ate 3 cookies, honey butter, pork, and yeast roll as my unhealthy foods at work.  I will work on eating fewer of these and more fruit.  I hope the fruit at work is tasty.

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Day 3 07.03.09
This is a day off from all rules.

Cardio focus:  Work 10 hours - can't call it active rest.

Strength focus:  Work 10 hours

Nutrition Focus:  Get an idea of how many Calories I would need in a full day - Did this already 2878.  This means I'll eat up to 2000 Calories today.

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Goals Day 4 (Happy 4th of July!):

Cardio Focus:  Active Rest.  I have to work 5 1/2 hours today unless I can talk somoene into closing for me.  This isn't all that long, but that means my cardio is out of the question.

Strength Training:  Use the sheet to determine how many reps and sets I did.  Mark them here.  Will do this around 12-noon or so.

Nutrition Focus:  Write a list of all the unhealthy foods that you eat each day.  Subsequently write in this list those you crave, and leave a ( c ) next to each one.

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Cardio Focus:  I wasbe on my feet at work from 5 p.m. to 9:38 (restaurant closes at 9 but then I have sidework to do), without a break.  This was roughly 800 or more burned Calories.  I set it to "bartending" on CC because I run a register, stock up (carrying up to 50 lb at a time), and get drinks. 

Strength/Flexibility Focus:  Stretched but did not do much strength.  I did not have the motivation for it.

As for flexibility, I will stretch as soon as I get back to my apartment.  I might stretch before class and before work, if I have the time.  That way I can gain some flexibility. I remember a fitness assessment that concluded that I was in poor shape specifically because of my lack of flexibility.

Nutrition Focus:  BMR:  1593 Calories per day. I ate 1639.  Not too far off.  After everything I had a deficit of 900 or so.

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Day 1:

Overall:  I planned out everything I wanted to do today, and it went a little awkward only because it got over 90 degrees before 1 p.m., and at that point I was just ready to give it up.  I sweated so heavily that one would think I poured roughly a cup of water over my pits and around my neck, down my back.  I had made it to the gym, but if I did anything at the gym I would nearly pass out trying to walk back to the apartment.  Tomorrow will be better.

Cardio Focus: I walked roughly 90 minutes, at 3 - 3.5 miles per hour, holding a bookbag with a large 8x9, 300-page paperback and a 9-pound Gateway laptop; a canvas shopping bag with two bottles of water and the lunch I decided not to eat (more in the nutrition focus) and my purse.  Probably, total weight, 20 - 25 pounds.

Strength/Flexibility Focus:  Niente.

Nutrition Focus:  Food diary, completed by the calorie-count database.  I ended up with 1464 Calories, and if I counted everything right, I ended up with a 950 deficit.  I'm happy with that.  But it was not my intent.  All I wanted to do today was to record what I was eating.  And luckily I came up with a good defecit.  I'm still a little hungry and may have a hundred-calorie-pack.

I brought my lunch with me to school (see cardio focus).  It consisted of a ham and mozzarella sandwich on whole wheat bread, a lettuce wrap with 1/2 slice of ham and 1/2 slice of cheese in each roll of romaine lettuce, 50 blueberries and 4 strawberries, and two bottles of water.  If I had worked with that, I would have had roughly a 400-calorie lunch.  Instead of eating my lunch, I went to Thai Garden, which is near campus, and had a Pad Thai, which, if I picked a decent equivalent on CC, came up to about 550 Calories.

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Goals for Day 2 (July 2, 2009)

Cardio Focus:  The Exercise Plan on CC says "Active Rest".  I don't mind this as Day 2 of my cardio.  I will be on my feet at work from 5 p.m. to as late as 10 (restaurant closes at 9 but then I have sidework to do), without a break.  This will be roughly 800 or more burned Calories.  I set it to "bartending" on CC because I run a register, stock up (carrying up to 50 lb at a time), and get drinks.  Is that not what a bartender does?  I will be driving to and from class, and stopping at the gym around 1 p.m. to work with some of the equipme

Strength/Flexibility Focus:  I am going to experiment with a few of the machines in the gym.  I've used many of them before, and I think that if I take it slowly, I will be able to retone the muscles I had let slip.  I will worry much less about my legs than other parts of my body, because I do plenty of walking.  I want to be able to function at work, as well.  I absolutely have to leave the gym by 1:45 so I can nap before work.

As for flexibility, I will stretch as soon as I get back to my apartment.  I might stretch before class and before work, if I have the time.  That way I can gain some flexibility. I remember a fitness assessment that concluded that I was in poor shape specifically because of my lack of flexibility.

Nutrition Focus:  I will calculate my BMR and eat exactly to my BMR.  I believe it's around 1550.

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WEEK ONE: Wednesday, July 1 - Tuesday, July 7.

Cardio, Strength Training, and Flexibility Workouts:

Cardio:  Simply, walking to and from class.  Doable, and I can't just turn back and walk back to the apartment or I'll be late for class.  That's 4.3 miles round trip, according to Google.  Can only be done Wednesday, Monday, and Tuesday.  Cardio is not required on Thursday thru Sunday, in which I will be on my feet for at minimum 4 hours (720 burned Calories), at maximum of 10 1/2 hours (1890 burned Calories) for work.  Wednesday I will be in the pool, doing a few laps.
Strength:  Wednesday and Saturday; use the log provided by about.com.  Thursday, Friday, Saturday, and Sunday also will include carrying plates, trays, cups, and silverware from the kitchen of the restaurant to the front.
Flexibility:  Everyday immediately following cardio workouts (and work), I will first drink a full bottle of water (or two glasses with ice from work), and then stretch according a recently printed list of stretches.

Nutrition:

Record all food habits
Calorie Intake Not important.

 

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This is an overview of what I want to do with myself until I am at ease with my body, mind, and soul. CC has a weight loss program devoted to exercise, eating correctly, and working little by little to improve yourself.  I am working up a variation of that, and in doing so, will improve my standard of living.  Just to not "plagiarize", I am admitting that I am using the general format for CC's exercise plan.

This blog is my commitment.

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From Mollymouser:  What is your target breakdown of fats / proteins / carbs .... and WHY?

I don't do percentages.  I tend not to look at them at all.  But the actual grams per day is the big deal.

Fat:  30 - 45 grams per day (last week was 48... must improve!)
Protein:  65 - 80 per day (last week was 64.2... must improve!)
Carbohydrates:  150 - 200 per day (last week was good).

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Wow, I'm a lazy blogger... Does anyone read my blogs anymore?

Mollymouser put out a 75 days of summer thread in the motivation forum, and with it she's putting up questions of the day. 

MAY 19, 2008:  What veggies are in your house RIGHT NOW?  (And are you planning on eating any of them?)

Vegetables:

1/2 Family Sized Bag of frozen chopped spinach
1 Family Sized Bag of frozen broccoli florets.
3 medium yellow potatoes.

I only have 1/2 a bag of spinach because I had a spinach binge!  I figure that's okay, because I got my fiber up by eating only 150 calories worth of Spinach.  I'm in a good mood!

MAY 20, 2008:  What's one tip/suggestion you have for encouraging yourself to DRINK MORE WATER? (What works for you? What are you going to try?)

Tip 1:  Get sick.  You'll drink more water.

Tip 2:  Keep the water bottle next to you when you're wasting time and/or Calorie Counting.

Tip 3:  Drink a glass of water for every item or two items on your plate.  (Or every serving).  If you eat 4 servings of broccoli *cough cough Molly cough cough*, you should have two or four glasses of water.  This is realy hard, so I amended it for myself for a glass for every plate you eat (for one who eats two or three plates of only one or two items...).


In other news...
By August 1, I would like to get down to the 150's.  Not a big issue, considering I'm 8.5 lb away from it already!  I'm going to work hard to get there.  I can't wait to lose it!  I haven't seen "159" since 2003!

In the long run, I have a few other goals:
Realistically:  148
Ideally: 135
Unrealistically 123 (75 less pounds than I started in January).

It doesn't seem far now!


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I craved hamburgers, so I went to burger king and ordered the 2-cheeseburger meal, and ate all of it.  But that means tomorrow I'm really going to get on the band-wagon and eat right.

One thing I've found, and it works for today, actually... is that you can't beat yourself up for a binge.  Just remember you can do better tomorrow.  Sleep off the binge, and have a nice breakfast in the morning.

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