mini_mary's Friends

I have deleted all of my previous journals and updates.  Time to refocus my energy on me and becoming healthy.  Starting over feels good.  Might not weigh in for a few weeks.  I want to work on eating healthy, cutting back on portion size, working out, and having a better outlook before I add the actual number into the mix.

Today's Goals

• Plan out meals for the day (and follow)
• Eat breakfast.. because I normally don't
• 20 minutes of exercise Did an extra 10 minutes so I am at 30 so far
• drink 40 oz of water
• avoid pop and starbucks

Not a bad list for a start.  I feel like everything on there is achievable.  Here I go... Wish me luck. 

I am getting ready to start my journey in weight lifting and body building. My fiance... Suggested I start body building since I am so good at lifting weight, and I do believe he is on to something. I love weight training, and I do love lifting weights. I work so hard to keep my body in the best shape ever, and I am doing my all time best to keep the weight moving, and the weight off. As of now.. I think this is a good option for me to take part in. I am good at it, and I have lost a lot of weight training my body before. I know what to eat, and how to train my body.. Plus... I have a fight like hell to keep the weight off.. SO after talking it over with my fiance, and my trainer for a little while this after noon on his break.. I came up with a program and diet for myself, but I am going on a vegan style life style after thanksgiving, and I was wondering.. How would this change effect my diet.. Then my trainer said to me.. Don't go vegan at all, because my body is going to need protein to support what I am doing here, and he is right. So I am going on a life style change to change the body and support my training. I think this is going to be a great challenge here for my body and for myself. I know I can do this, and I am going head strong with this change. I can do anything I set mind to do.. I got this in the bag.

FOR THE PAST FEW DAYS I'VE BEEN DOING A WHOLE LOT OF STUDIES ON THE BODY, PHYSICAL, MENTAL, AND WHAT THE BODY NEEDS IN ORDER TO WORK AS WELL AS YOU NEED IT TOO. THE BODY WILL CRAVE THINGS YOU LACK. LIKE PROTEIN, SODIUM, SUGAR, FATS,FIBER AND CARBS. IF YOUR BODY DOESN'T HAVE ENOUGH OF THOSE THINGS. YOU COULD SET YOURSELF UP FOR A BINGE.

I'VE NOTICE IN MY 3 DAY RESEARCH STUDIES. MY BODY CRAVES THINGS I CALL MYSELF GOING WITHOUT. ONLY BECAUSE IT'S A MENTAL STATE, AND MY BODY HAS NOT GOTTEN USE TO THESE LOW LEVELS OF CARBS, FATS, SUGAR, SODIUM, AND PROTEIN. I KNOW I NEED TO EAT FOOD THAT IS RICH IN FATS AND CARBS, BUT ONLY THE BEST CARBS AND SLOW ACTING CARBS, AND GOOD FATS ARE ALLOWED FOR THIS BODY OF MINES.

IN MY STUDIES, I'VE LEARN THAT YOU CAN LOSE WEIGHT WHEN YOUR BODY STARTS TO USE IT'S STORED FOODS, AND THE BODY STORES ENOUGH WHEN YOU OVER EAT, BUT WHEN YOU START TO CUT OUT YOUR STORED SUPPLIES, YOUR BODY STARTS TO SEND YOU THROUGH ALL THESE EMOTIONS. ONE OF THOSE IS THE HIGHEST LEVEL OF CRAVE AND HUNGER. A HUNGER THAT REALLY MEAN ANYTHING. YOU KNOW YOU ARE GIVING YOUR BODY THE RIGHT AMOUNT OF FOODS. FAT'S PROTEINS, CARBS,SUGARS, SODIUM AND FIBERS.

WATER IS A GREAT FACTOR AS WELL, AND WHEN YOU ARE LOW ON WATER. YOUR BODY SENDS OFF THE SAME SIGNAL AS IF IT WAS HUNGER. I ALREADY KNEW THESE THINGS, BUT AS I WAS LOOKING UP INFORMATION FOR A PAPER I WAS DOING ON WEIGHT LOSS FOR MYSELF. I NOTICE. I LACK IN SO MANY THINGS, AND IF I AM NOT EATING ENOUGH OF THESE THINGS. MY BODY WILL CRAVE, AND I WILL HAVE A BINGE THAT GOES ON FOR AN HOUR IF NOT LESS THAN AN HOUR UNTIL MY CRAVINGS DIE DOWN. I'M TRYING NOT TO CRASH. I AM JUST WORKING ON THE BEST PROGRAM FOR MYSELF.

EATING 1200-1800 SOMETIMES EVEN MORE CALORIES PER DAY DOES NOT MEAN. I'M EATING ALL BAD FOODS, BUT THERE HAVE BEEN CASES WHEN I'VE ATE TOO MUCH OF THE WRONG THINGS, AND I'VE GAINED FROM EATING THE WRONG THINGS.

MY BODY IS SLOWLY LOSING WEIGHT, AND THAT'S ALSO A GOOD SIGN. A SIGN OF KEEPING IT OFF LONGER, AND ALSO A SIGN OF IT TOO NEVER RETURN UNLESS I GO OFF THE DEEP END. WHICH I AM NOT.

I WILL MAKE THE BEST OF MY THANKSGIVING ON THE 26, AND I WILL COME BACK WITHIN A FEW DAYS BEFORE WITH WEIGHT UPDATES.

STARTING MY PROGRAM AT 177.8

LOSING 1.6 POUNDS

PUTTING ME AT 176.2

I WILL STAY FOCUS, AND EAT THE RIGHT FOODS TO LOSE THIS WEIGHT, AND MAKE A BETTER BODY FOR MYSELF.. ALL AT THE SAME TIME. IT'S A LEARNING PROCESS FOR ME. I MUST LEARN HOW TO MOVE AND WORK WITHIN MY BODY, AND NOT AGAINST MY BODY AND THESE CRAZY CRAVINGS.

Well, yesterday morning I headed to the gym. A little pissed at what happen to me the other night, and then it happen to me once again in the morning. I've been getting pulled over, and I haven't done nothing wrong. My car matches some drug dealer they are looking for, and I do not allow my car to be driven by anyone else. No one.. I drive mines, and they drive theres.. That's how I came up. My father had his cars, and my mother had her's.

Anyway! It was a stolen care this time. That's what the officer said. So, I just listen to him, and he said. Have a nice day.. Okay.. Big deal.

Anyway. I did good today.

I worked out for a good hour, and I did a good job of lifting weights and doing the program.

Deficit 750
Calories 1210
BMR 1960
Fat% 23.5

I did good I like to think. I just have to watch the soduim intake the next time around. Nov 4th.. I ate some high calories, and some of them was loaded in soduim. I do have chips from time to time, and all that work I did the other day was a reward. But next time.. I will have something other than chips.. maybe some dried fruit or something. I got to find a good treat for when I do super good.

Well, back to the drawing board. I am seeing weight loss, but it's slow.. Very slow. I hope it with me until monday, and after next friday. More weight loss.

Well today was another kick ass day.

Tuesday, I took to the day off.. Wednesday.. I kicked ass and took names down as well.

Current peak a boo stats on the weight. Down 2 pounds. What I did today..

Fitness mins.. 45mins
Extra work.. yard work 3 hours 5.88 miles of walking and draging and wedding. Cutting brush.
Miles.. 10.25- 4.37 I did in my fitness mins this morning.

BMR 2460
Calories 1700
Fat 59.5
Deficit 760
Water 128oz

I am doing it.

Nothing is going to get in my way. I will keep on moving forward and do my best to get her done. 

Goal in 60 days to lose..
18-20 pounds
Key.. focus and drive..

What I did yesterday.

4.07 miles in 30 mins.100 crunches/ 100 half squats/ push ups/ 50 tip toe calf presses/ 5 mins of jump rope.
2210 Daily Burn
1505 calories
705 deficit

Did I do good.. Hell ya.. I did damn good. I'm getting it. I did more too.. And I will keep this going strong in my on glory I shall be..

20 MINS CARDIO
20 MINS WEIGHT TRAINING WORK IN GROUPS.. BACK, ARMS, SHOULDER,  ABS, THIGHS, INNER THINGS, BUTT, AND CALFS
20 MINS OF RESISTANCE BAND TRAINING, TO GIVE MUSCLES A BREAK FROM THE HEAVY LOAD OF IRON WEIGHTS AND MACHINES.
15 MINS CARDIO
55 MINS 4 DAYS A WEEK
MONDAY, TUESDAY, OFF WEDNESDAYS THURSDAY, FRIDAY OFF SATURDAY AND SUNDAY. ON OFF DAYS, TAKE A BRISK WALK, OR A BRISK WORKOUT ON ELLIPTICAL/ BIKE GIVE MUSCLES A RECOVERY TIME FRAME

300 CALORIES BREAKFAST
400 CALORIES LUNCH
200 CALORIES AFTER NOON SNACK, OR THIS CAN BE BROKEN UP INTO 2 SNACKS BEFORE WORKOUT AND AFTER.
400-500 CALORIES DINNER

TOTAL CALORIES 1300-1400 PER DAY

WEEKLY GOALS.. 14 SERVINGS OF VEGGIES AND 7 SERVINGS OF FURITS

EAT CHICKEN, TURKEY OR FISH FOR MEAT 2OZ OR 4OZ
OVER LOAD PLATE WITH VEGGIES, EAT AS MUCH AS POSSIBLE
FAT GRAMS 30-40 GRAMS

DAY 1 STARTS NOV THE 1ST

Well, I am learning the art of how to eat the right balance meals to lose a pound a week. I'm not cutting my calories short at all, because I have learn.. The less I eat the more I really maintain the number I already have with the number of workouts I do. I hold on to the weight that is already there.. Eating 10 calories short of 1200 a few days, and eating 20 to 30 calories over 1200 sometimes even a 100 shows me that.. I must eat more to lose weight. I got to eat more with the work load I carry.

So the rule of the thumb is

330 Breakfast muscle milk, and off to the gym
170 yogurt
290 Lunch.. Tuna sandwich and salad or tuna sandwich and soup
480 stir fry in almond oil, 4oz of chicken and lots of veggies, with cheese
100 calories pack snack
170 yogurt

Puttin me at 1540 per day if I eat my calories in this order.. Every 3 to 4 hours I will eat something to keep my body going. These are the rules I must stick too.