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The Last 10 Pounds... and then some


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Posted by: Karolina

Hello everyone!

I'm new to the boards but not new to working out. I've been doing cardio a few times a week since September and counting calories since January. I've lost 5 pounds since the start of the new year.

I'm 24/f, 5'6", and 138 lb. right now. I have much more body fat than I would like. I have small hips, big shoulders, and store too much fat around my stomach.

I was athletic when I was younger, then my weight went up to 190 in high school. I lost it all though soon after through counting calories only and I was down to 135. I've been in the ~140 lb. area ever since then. Two years ago I used to run for 6 miles a day and I played a sport in college for which I worked out in the gym a lot and gained some muscle.

I don't have a specific plan right now -- just starting the journey and making sure I count the calories and go to the gym at least 4x a week for about an hour or so. If I lose an average of 1 lb. a week (as I have been) I figure I'm making progress.

This is what my log looks like right now. I want to begin to track more information so I can continue making progress until I reach my goal (lose the body fat!):

8/1/2006: 150
9/1/2006: 139
10/1/2006: 135
8/25/2007: 141
10/10/2007: 140
10/23/2007: 137
11/6/2007: 136
11/26/2007: 142
12/13/2007: 139
1/6/2008 - 1/12/2008: from 143 to 140, avg caloric intake 1420, total calories burned with cardio 2250
1/13/2008 - 1/19/2008: from 141 to 138, avg caloric intake 1600, total calories burned with cardio 1750
1/20/2008 - 1/26/2008: stable at 139, avg caloric intake 1630, total calories burned with cardio 1600
1/27/2008 - 2/2/2008: from 139 to 141, stopped counting calories, total calories burned with cardio 2715
2/3/2008 - 2/9/2008: from 141 to 139, avg caloric intake 1620, total calories burned with cardio 2850
2/10/2008 - 2/16/2008: stable at 138, avg caloric intake 1520, total calories burned with cardio 2000
(As you can see, I tend to get scared and clean up my act when my weight approaches 140+ but ease up as soon as I fit in my clothes again. I don't want this trend to continue anymore!).

Workouts:
-Elliptical and/or Running for about an hour (varies between intervals, low intensity, high intensity).
-Play tennis or volleyball or go to a fitness class about 1x/week
-Use the weight machines at my apt complex gym (leg press, leg extensions, chest flys, chest press, bicep curl, tricep pushdown, rows, and some back exercises on the machines that i don't know the name of). There is no routine to this right now, I just pick something, set the weight heavy, and do reps until I can't.

Diet:
Cold or hot cereal for breakfast
Convenience food like Lean Pockets, SlimFast shakes, etc. for lunch
Tuna on Whole Wheat, or Trader Joe's spinach pizza when I'm home
(I know this needs much work, but it's an improvement over when I didn't count calories at all or try to choose healthy options).


Posted by: the other half

welcome aboard.
good luck on your journey. there is a vast amount of knowledge here, use it to your advantage.
the main thing is is that you have the motivation and dertermination to reach your goal.


Posted by: Karolina

Thank you. Yes, I am very motivated right now. I've read through all the stickies and most of the recent posts already and I also have Tom Venuto's BFFM book from a few years ago.

I had a day of rest today because I'm sore from yesterday's and Friday's workouts! It feels good and I'm starting to see some changes already (from Jan.).


Posted by: Karolina

Monday

Total Diet: ~1820 calories
Total Gym: 525 calories
Total Water: 100 oz. or .78 gallons


Posted by: katt

Hi K! Good luck with your goals!! Like the OH said, there is a huge amount of knowledge on these boards, take it all in...

I have a question though, is that pretty much a normal eating day for you? I noticed that the carb level at the end of the day was a little high with that Rice a Roni.. maybe put that somewhere else during the day and sub a vege in the evening??


Posted by: the other half

Quote:
Originally Posted by Karolina View Post
Monday
  • 8:00 am: 70 calories
    • Cup of Peaches
    • 1200 mg Fish Oil Caps
    • Multivitamin
  • 9:00 am: [Total Burned: 525]
    • 30 minutes on Elliptical @ ~165 watts -- 350
    • 15 minutes on treadmill @ 5.5 -- 150
    • cool down 5 min -- 25
    • Very brief ab workout
    • 20 oz. of water
  • 10:00 am: 110 calories
    • 1 egg + 2 whites
  • 10:45 am: 130 calories
    • Oatmeal
    • 20 oz. of water
  • 12:30 pm: 560 calories
    • 8 mini potato pancakes, all natural made w/ egg whites
    • 20 oz. water
  • 4:30 pm: 170 calories
    • Target Weight Loss shake
    • 20 oz. water
  • 9:00 pm: ~550? calories
    • Chicken Breast (200?)
    • Nature's Way Rice-a-Roni (~250)
    • Corn (~100)
    • 20 oz. water
  • Snacks: 230 calories
    • 12 Soy Crisps, throughout the day
    • Vodka + Sprite Zero, after dinner

Total Diet: ~1820 calories
Total Gym: 525 calories
Total Water: 100 oz. or .78 gallons
reminds me of someone i know.


Posted by: soxmuscle

Tell me your a Kumchatka/Skol girl...


Posted by: Karolina

Tuesday


Total Diet: ~1800 calories
Skipped the gym today, still sore

Skipped records for Wednesday, sick


Quote:
Originally Posted by katt View Post
I have a question though, is that pretty much a normal eating day for you? I noticed that the carb level at the end of the day was a little high with that Rice a Roni.. maybe put that somewhere else during the day and sub a vege in the evening??
I'll work up to that. These past two days lean towards the more healthy side of how I eat. I'm still in school and I work, so it's been difficult to find a routine. I don't plan my meals out yet. I've started a spreadsheet for the future... but right now I'm just working on picking healthy choices, finding out what I like, and tracking how I tend to eat.


Posted by: katt

Good deal! When you start to work on your diet, I'd throw in some more protein in the mix also. Maybe some chicken or tuna if you can.

we are just starting a new routine, so that soreness I can totally relate to... you get up in the morning wondering... ughh... why am I doing this again??


Posted by: Pylon

Welcome to IM!

Yup, lots of good info 'round these parts! Good luck!


Posted by: Karolina

Quote:
Originally Posted by katt View Post
Good deal! When you start to work on your diet, I'd throw in some more protein in the mix also. Maybe some chicken or tuna if you can.
I've just started to add protein to most of my meals. I went shopping yesterday and bought salmon, tuna, fish, chicken, eggs, and cottage cheese! And some vegetables.


Posted by: Karolina

Elliptical for 33 minutes
Running for 10 minutes
Alternate walk/run every 5 minutes for 20 minutes
Cool Down
Total Burned: 550

All on weight machines:
Chest Flys 15x3 @ level 4
Shoulder Press 15x2 @ level 3
Leg Extension 15x2 @ level 4
Leg Press 15x2 @ level 8

I can feel that my arms are a bit sore today


Posted by: Pylon

Good workout!


Posted by: katt

GJ on the workout! Those eliptical machines always make my feet go to sleep.. lol


Posted by: Karolina

Haha mine too that's why I can only do 30 mins. before switching to the treadmill!!

Monday's Workout

23 min. elliptical - 250 calories burned

Treadmill - 250 calories burned
Leg Press - 2 sets of 15 reps at Level 9
Leg Extension - 15 reps, 10 reps at Level 5
Arms were still sore from Saturday so skipped that


Posted by: Karolina

I went to a fitness class at the university gym, so I took advantage of the free weights there.

30 min. abs class
30 min. elliptical @ low intensity - 250 calories burned
28 min. running - 250 calories burned
Shoulder press w/ 10 lb. free weights - 20 reps, 15 reps, 10 reps
Lateral raise w/ 7.5 lb. free weights - 15 reps, 10 reps


Posted by: Karolina

An update!

I don't know how much weight I'm lifting, but the numbers are the levels on the weight machine.

Monday 5/12
Tuesday 5/13
Friday 5/16
Tuesday 5/20
Monday 5/26


Posted by: Built

Hi there!

Do you mind some suggestions for your lifting, or shall I just leave you to do your thing?


Posted by: KelJu

Take Built's offer. You will thank yourself later.


Posted by: Karolina

Quote:
Originally Posted by Built View Post
Hi there!

Do you mind some suggestions for your lifting, or shall I just leave you to do your thing?
Of course.. I would love some suggestions. I use the gym in my apartment complex, which limits me to some extent.

It has these machines, and no free weights:
HOIST Fitness Systems - Commercial strength training and fitness equipment.
HOIST Fitness Systems - Commercial strength training and fitness equipment.
HOIST Fitness Systems - Commercial quality gyms for your home or office.

I will have access to a better gym after I move this summer.


Posted by: thewicked

haha only need to lose 10lbs?

man i wish i had your problems! HAHA.. keep it up! your hard work and dedication is inspiring. You'll be there in no time!


Posted by: Karolina

Jog/Walk on Treadmill for 20 minutes, 170 cals burned

5 min @ 3.5, 3%
1 min @ 6.0, 3%
1 min @ 3.5, 0%
1 min @ 6.1, 3%
1 min @ 3.5, 0%
1 min @ 6.2, 3%
1 min @ 3.5, 0%
1 min @ 6.3, 3%
1 min @ 3.5, 0%
1 min @ 6.4, 3%
1 min @ 3.5, 0%
1 min @ 6.4, 3%
1 min @ 3.5, 0%
1 min @ 6.4, 3%
2 min @ 3.5, 3%


Posted by: Built

Okay, let's get things moving for you.

First up - your diet. What macros are you running? (not the percentages, those don't mean anything).


Posted by: Karolina

Quote:
Originally Posted by Built View Post
Okay, let's get things moving for you.

First up - your diet. What macros are you running? (not the percentages, those don't mean anything).
I don't even know.

I generally eat 1800-2300 calories/day and I cut it down to 1300-1900 when I am watching what I eat. I know I eat mostly carbs.

An average day is oatmeal at Meal 1, Lean Pocket at Meal 2, Sandwich/Smart Ones dinner at Meal 3 (all three meals are 3 hours apart, I need to eat a lot in the A.M.) .... and then Meal 4-5 depends on the day, what I'm doing, etc.


Posted by: Built

FitDay - Free Weight Loss and Diet Journal

enter a few typical days, post the average.


Posted by: Karolina

Good idea!

Average of 10 entries ...

1791 calories .... (range of 1137-2503)
57g fat ............. (range of 44-74)
191g carbs ....... (range of 121-236)
91g protein ...... (range of 60-138)


Posted by: Built

Did you run a report? Can you post up the whole thing (monounsaturates, fibre etc)


Posted by: Karolina

The days weren't all in the same month. But here's a report from Feb.


Average Calories
grams cals %total
Total: 1849
Fat: 57 516 29%
Sat: 16 146 8%
Poly: 11 100 6%
Mono: 16 142 8%
Carbs: 205 740 41%
Fiber: 20 0 0%
Protein: 99 395 22%
Alcohol: 19 138 8%


Posted by: Built

How about now? Just run the most recent two weeks.


Posted by: Karolina

I'm sorry, but I don't have that info. Recently I've been tracking calories only, by adding up the meals in my head as the day goes on.

I can start tracking everything online again and repost in 1-2 weeks, but it's gonna look VERY similar to my last post.


Posted by: Built

Ah, we'll use what you posted then.

Is there some reason your protein is so low? How do you feel on these calories? And are you losing, or holding steady?


Posted by: Karolina

Actually, those stats are from when I was actively trying to put much more protein into my diet. I find it very difficult to eat protein, and to make it a part of my diet. I think it might be because if I wasn't monitoring my intake, I would rarely eat meat, fish, eggs, etc. I'm not opposed to it; I would love to add more protein to my diet, but it's not part of my habitual eating pattern at all.

Losing very slowly @1800, but feel great. I feel hungry if I go below 1400 and I feel as if I ate too much when I'm over 2200, and I start to gain if I eat 2000+ for a few days.

Today I've had 1500 (to balance out yesterday's 2400), and I'm not hungry but it does take a lot of self-control.

I plan on using FitDay on a daily basis again.


Posted by: Built

Okay, so you're 5'6" and 138 - basically my size.

I'd like to see you really crank up the protein.

Can you try to pre-plan a 1600 calorie day with 150g protein and at least 60g of fat? I'm interested to see how that makes you feel.


Posted by: Karolina

I'll work on that and post up after I go shopping.

In the meantime... Friday's workout:

10 min treadmill, 80 calories
10 min elliptical, 120 calories

But I haven't felt sore lately


Posted by: Built

Most of us don't get sore at all from training. I almost never feel anything after I lift, and I squat more than I weigh.

Can I impose upon you to go into your fitday and plan out how your "day" might look if you followed the guidelines I suggested?


Posted by: Karolina

Well that's good to hear!

I worked out with trainers in college, for a sport, and every morning during the season (but esp. in the beginning) it took me about 10-15 min. just to roll out of bed bc I was so sore. So since then, if I'm not sore, I just kept thinking I didn't work out hard enough.

OK here it is: Sample future diet


Posted by: Built

This looks great!

Will this be tomorrow?


Posted by: Karolina

Close.

If I get hungry again today, I'll have more chicken. But it's 8 pm and I think I'm done eating for the day.

I felt satiated all day w/ that diet.


Posted by: Built

Okay, the fat is close enough - but the protein really needs to come up. Can you try for tomorrow to get it up to at least 120g?


Posted by: Karolina

Didn't get even close today. I'll try again tomorrow and the rest of the week. What can I say, I loooooove carbs.

This morning's work out
Butterfly-Front 3 sets of 10 5/5/4.25
Butterfly-Back 3 sets of 10 3/2.5/2.25
Shoulder Press 3 sets of 10 4/4/3.25
Lat Pull Down 3 sets of 10 7/6/5
Bicep Curls 3 sets of 10 5/4/3
Tricep Pushdown 3 sets of 10 6/5/4

10 min elliptical 105 cals


Posted by: Built

Are you pre-planning, or tracking after the fact?

Because what I'd like you to try for ONE day, when you're ready, is to pre-plan and actually pre-pack up a whole day's worth of food.

I do this every day. It's great, because that day's food is completely mindless. You get hungry, you just reach into the bag and eat something. Once it's gone it's gone, but it's all you get.

Now, your workouts. Ready to try to change that part?


Posted by: Karolina

Definitely ready.

Well, what I did was use the pre-planned diet that you said was good as sort of a template. But toward the end of the day I got full and didn't need to eat any more food, and a lot of the protein was schedueld for the evening.

And I know I eat WAY more in the morning than in the evening. It's just when I tend to be hungry. I think I'll have to keep that in mind and use that info to plan something where I don't have to eat past 6-7, but it's OK f I do.

The most difficult part is that I eat oatmeal for breakfast and a lean pocket for lunch as habit/convenience and they both have a ton of carbs.

That pre-packing thing is a good idea, I'll keep that in mind for sure.


Posted by: Built

They do have a lot of carbs. What time of day do you train?


Posted by: Karolina

Yesterday I worked out in the morning. (6 am) Today it'll be in the evening. (6-7 pm) It depends what else I have going on that day.


Posted by: Built

If you train in the AM, carbs make sense. If you train in the evening, why not have them then? Do you think this is something you could incorporate?


Posted by: Karolina

LOL that would just make me want to work out 2x a day. I don't think it's realistic as a long-term thing for me.


Posted by: Built

My point being that the best time to focus them is around your workouts.

If carbs don't make you hungry, this is of course a moot point.


Posted by: Karolina

Carbs only make me hungry when my diet is 70%+ carbs.

Yesterday's workout:
Leg Extention 3 sets of 10 11/10/9
Treadmill Run/Walk 25 minutes 230 cals
Elliptical 10 minutes 120 cals

Short cause people were hogging up the weight machines and I already did arms the day before.


Posted by: Built

Ah - then don't worry about it.

Now, your workouts. Ready to change that up?


Posted by: Karolina

Sure


Posted by: Built

Wonderful.

Now - do you know how to perform any of the following lifts? If so, please list how heavy you can lift for say 5 reps.



Posted by: Karolina

As I said before, I don't have access to anything that would make those exercises doable. I probably will after I move to a new place in 4 weeks.

Update...

Thursday 6/5
Butterfly Back - 3 sets of 10 ... 3/3/2.5
Butterfly Front - 3 sets of 10 ... 5/5/4.5
Leg Press - 3 sets of 10 ... 11/10/9
Pull Down - 3 sets of 10 ... 7/6/5.25
Leg Extension - 3 sets of 10 ... 9/8/7
Shoulder Press - 3 sets of 10 ... 5.25/4.25/4
20 min treadmill - 150 cals burned

Saturday 6/13
Leg Press - 3 sets of 10 ... 11/10/9
Leg Ext - 3 sets of 10 .... 9/8/7
Butterfly Back - 3 sets of 10 ... 3.25/3/2.5
Butterfly Front - 3 sets of 10 ... 5.25/5/4.5
Lat Pull Down - 3 sets of 10 ... 7.25/6.25/5.25
Bicep Curl - 5 reps @ 5/ 8 reps @ 4/ 10 reps @ 3
Tricep Pushdown - 6 reps @ 6/ 10 reps @ 5/ 10 reps @ 5
Elliptical 15 min - 135 cals
Uphill walk 15 min - 100 cals

Monday 6/15 - AM cardio 20 mins

Tuesday 6/16 - AM cardio - 20 mins

Monday 6/23
Leg Press - 3 sets of 12... 11/10/10
Leg Ext. - 3 sets of 10 ... 9/8/8
Outer Thigh Kicks - 2 sets of 15 .. 1
Inner Thigh Kicks - 2 sets of 15 ... 1


Posted by: Built

Drop me a line then, when you have access to a real gym.

What do you have access to currently? Are there only machines? No free weights at all?


Posted by: Karolina

just machines... no free weights


Posted by: Built

I remembered that post, but I hoped you might have at least a few dumbbells.

Not even a dumbbell. Damn. That's rough.


Posted by: Karolina

I have dumbbells now! And a chin up bar.


Posted by: Built

Hey, that's great!

What all are you doing currently?



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