Pluggy's Ready 'travel' log

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First, some background. Been fat all my life. For as long as I can remember I was always bigger than everyone else. Have lost weight several times, but always gained it back.

Was diagnosed with diabetes in November 2005. Real shock. The year before my blood sugars were fine, although I had high cholesterol. November 2005, I had high blood pressure, and the blood test came back at 170 for my blood sugar and very high on my cholesterol. Asked the doctor to give me some time to bring them down, and he agreed. (I love my doc!). five months later I'm down 40 pounds and my blood sugar is lower, but not low enough. I asked for more time, because I told him there was no way I was going on meds for this if I didn't absolutely, positively HAVE to. He's given me until December 2006 to bring it down two more points. If I can do this, I won't need to go on diabetes medication or cholesterol meds.

From November 2005 to September 2006, I've been doing reasonably low calorie diet with 50 minutes of cardio, 5 to 6 days per week. I changed gyms early September, and started adding weight training (machines) to my workout. End of September I discovered BFFM, and decided to try it. I'm still 1500 to 1600 cals a day, but I'm doing 5 meals a day, including pre and post workout meals. (Meal 1 split between pre and post workout, basically.)

Still trying to get the hang of the macros and such, but I"m getting there. I had measurements done at the gym on 9/10 and am scheduled to have them done again on 10/13, so we'll see if there are any changes from adding the weights. I don't expect the new eating to make a difference yet, honestly, but I won't know for sure because I didn't get measurements before I started BFFM.

More tomorrow.

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Actually, more today. Had a bad day, but did okay with my eating. Macro's and calories are fine. PMSing, grumpy and irritable, but I'll live.

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Okay, better day today by far. Up later than I am durring the week, so my meals are all a little later than usual, but that's okay. Have to go grocery shopping, and maybe some clothes shopping. Everything planned for eating today, and I did 50 minutes of cardio this morning.

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Went shopping yesterday, but didn't find anything I wanted. Going to Kohl's today (new store in my area) and see if there's anything there. Need something new for work, but I seem to be between sizes again on top. Large is just a little to small to be comfortable, but the XL is too big. Have a company meeting to go to next week and haven't seen some of the people in a month. Hoping for a smalll 'wow' factor, and thought wearing something new that actually fit like it should would be nice. We'll see. Have to keep reminding myself that while the 'wow' factor is fun, it isn't the reason for this journey. It's like at the gym when I get upset that one of the machines with the cardio theater isn't available. I have to remind myself that I'm not there to watch TV. I'm there to sweat and get fit. I have my MP3 to keep me 'entertained', and it's acutally much better because it's stuff I need to be listening to - can't list the name here, but it is something like Tom V's work, (BFFM) where it helps you work on achieving goals.

starting weight: 202 (November 2005)
starting BF: unknown
current BF: 35.8% (9/10/06)
current weight: 144
New Years goal: 128
Party Goal: 121
Ultimate Goal: 110-115

No formal exercise on Sundays, but may go for a walk later.

Meals for today:

M1:
2 shanny muffins
1 shake
1 small banana

Today is my 'rest' day. No formal exercise although I may go for a walk later.

Expected:
M2:
oatmeal
protein powder
apple

M3:
1 cups broccolli, cooked
1 cups caulifflower, cooked
1 low carb tortilla
turkey breast
2 teasp mircale whip lite
apple

M3;
1/4 cup kashi
1/4 cup firber one
1/2 cup non fat milk
2 tablespoons protein powder

M4:
1/2 cup cottage cheese
6 oz non fat yogurt
2 tblsp protein powder
6 cashews

per fit day, 1648 cals, 45%c. 35%p, 20% fat

Hmm. My original goal with my macro's was 1500-1600 cals/day, and it looks like I'm inching up well over 1600. Let's do some adjusting and bring it down to under 1600.

Adjusted turkey, adjusted broccolli, adjusted cauliflower. Now down to 1582. I feel better

[Tashi]

Just noticed you had a journal so I thought I'd pop in to say HI

Looks like you're getting off to a terrific start with your menues!

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Originally Posted by Tashi

Just noticed you had a journal so I thought I'd pop in to say HI

Looks like you're getting off to a terrific start with your menues!

Thanks Tashi! I'm really working hard on keeping my menues on track. Weekends are my worst, but prior planning and fitday have made it much easier.

Pop in any time! Whether it's just to say hi or whatever. Suggestions are very welcome, since I'm so new at this.

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Did my cardio and upper body today.

M1: Shanny cakes (pre workout)
Slim Fast for low carb & 1 small banana (post workout)

M2; fiber one/kashi cereal
1/2 cup milk
scoop protein powder

M3: oatmeal
protein powder
1 small apple

M4: salad greens
4 oz chicken
.25 cup ff cheese
1 small apple

M5: .5 cup ff cottage cheese
6 oz yogurt
2 tblsp protein powder
6 almonds

Had a really nice thing happen at the gym today. There's a lady that goes there that we see each other and say hello or nod and smile. She's commented before about seeing me there so consistantly. Today she was on the machine next to mine when I was doing cardio and when I was done she told me that "It was an inspiration to see you on the machine every day at such a high intesity and for so long." I do a total of 50 minutes, level 5, which isn't all that high, really because I think there are 20 levels.

It kind of took me back a bit. All I could do was say thank you. I've only been going to this particular gym since 9/10 (switched from another gym at that time) and I go six days a week. The people at the desk notice it of course, but you don't really realize that anyone else might be paying attention until you hear something like this.

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Cardio and upper body today. 10 minute cardio warm up, 30 minute upper body workout, 40 minutes cardio.

M1: shanny muffins before workout
protein shake and medium banana after workout

M2: .75 cup ff cottage cheese
6 oz yogurt
2 tblsps protein powder

M3: 2 cups brocolli
6 oz yogurt
2 scoops protein powder (Used the yogurt & PP as dip for brocolli
1 small apple

M4: salad greens
.25 cup ff cheese, shredded
4 oz chicken strips
2 tablesp ff italian dressing
1 small apple

M5: .5 cup ff cottage cheese
6 oz yogurt
1 scoop protein powder
6 almonds

Per fitday: calories 1614 carb:41% protein: 45% Fat:14%

I had a really good cardio workout this morning. I'm thinking, though that I need to up it a level and see if I can do it. LOL. Worst that can happen is I'll have to lower it back to 5.

Feeling really good today. TOM is almost over, feel like I've dropped the TOM weight. Official weigh in and measuring on Thursday at the gym. I'm excited! Can't wait.

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Workout today, 10 minute cardio warm up, 30 minute upper body weight machines, 40 minute cardio, level 5.

A little tired when I got up this morning, but didn't let that get in the way of my workout - alhtough I really wanted to. LOL. I just kept reminding myself that I have a New Years goal and it isn't going to happen if I don't make it happen.

With Donna's help, tweaking my menu a little to get the macro's better. I've been a little low on fat aparently. We'll see if that helps with sometimes being hungry before my next meal is due. The menu planning is the hardest part of BFFM, but well worth it. I'm down a couple pounds from when I started it, so I'm happy because I was afraid I would gain at first Still keeping calories between 1500 and 1600 to keep the fat burning going.

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First chance I've had to journal. Mediocre eating day. Had a meeting from 8am to 1pm. Did okay, though.

Had measurements done today. Total of 16.25 inches lost! 4 inches from my bust! woo hoo! I had to have him do it twice just to be sure. I had set goals for the next two months and I hit those goals in one month! Time to set new inches and weight goals. Total of 10 pounds lost and body fat down by 1% in 1 month. Some of that weight was muscle A(ahhhh!) but I'm after talking to rvcook, I'm not going to worry about it. From here forward, I'm feeding the muscle correctly and muscle loss will be a lot less next time.

Re-did my TDEE and with Donna's help and advice, lowered my calorie range to 1350 to 1500, and lowering my carbs a little. I'm so thankful for this site and the support from Muscle Matters gang. It really really helps to have people to ask questions of, get advice and help from.

At that meeting, I hadn't seen some of these people in several months, and it was really fun. Many of them couldn't believe the change. I had bought a new outfit - smaller sizes top and bottom - so it was fun to know I looked my best. I had piano tonight, and even my instructors husband noticed! Too cool!

Can't wait for the New Years party! Different set of people I'll be with (not work related) and I should have an even bigger change by then. They won't recognize me (I saw them in September and won't see them again until New Years, so should be fuuuuunn!)

More tomorrow.

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Adding more veggies and reducing calories today. Messed up on the stirfry and used too much oil, so only ate half, but didn't add anything else to the meal. Couldn't figure out why I was hungry with an hour to go before my next meal. Added an apple and was fine then.

Cooked some pearled barley tonight. Ate a small bite to try it and I think I'm going to work it into my plan. Pretty darn good, and it's lower glycemic than oatmeal. Just have to figure out what to eat it with.

Did cardio today. 50 minutes level 5. Cardio again tomorrow, may up to level 6. Appointment with my trainer on Sunday.

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had a good eating day yesterday and a good day personally. Was a little hugnry between meal 3 and 4, but will make some adjustments today to see if I can prevent that again.

yesteray:

M1: shanny muffins pre workout
protein shake and medium banana post workout

M2: 1 egg, 1 egg white scrambled with 1/2 cooked pearled barley
1 tsp oilive oil to scramble above in

M3: 1/2 c kashi go lean
2 tablesp protein powder
1/2 cup ff milk
1 medium apple

M4: 3-4 cups stir fry veggies
4 oz chicen
1 tsp olive oil

m5: 1/2 cup ff cottage cheese
6 oz yogurt
2 tablesp protein powder

calories: 1453 carbs:42% pro:38% fat:20%

probably could do a little better on the fat today, but at least I felt like I was in control yesteray and the only time I felt hugnry was between meal 3 and 4. Weekends can be bad for me, so I'm happy with this non-the less.
Also did 50 minutes cardio at the gym, level 6 today (usually level 5).

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Day two of eating more 'real' food and no oats. Feel pretty good. Wasn't hungry at all between meals, so that's a plus. We'll see if it makes a difference on the scale. Had some bathroom issues, so added some fiber-sure. Took a couple of days but got some relief.

Added 5 minutes to cardio on Monday and Tuesday, added another 5 yesterday and today. Total of 60 minutes cardio, and, according to the excersize machine, approx 625 calories burned.

menu:
m1; shanny muffins pre workout
protein shake and small banana post

m2: 1/2 c fiber one/kashi go lean/pp mix
.25 c ff milk
6 almonds

m3; medium apple
3 oz cheese

m4; 2 cups brocolli
ff salad dressing
4 oz chicken

m5: .5 cup ff cottage cheese
6 oz ff yogurt
2 tblsp pp

I'm tired tonight. Bet I sleep pretty well. One of these Wed or Thurs I want to hit the gym in the evening for pilotes (sp?), but just haven't felt up to it.

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No oats today, but I ate pearled barely and scrambled eggs for breakfast. Good stuff! (.5 cup cooked pearled barley, 1 whole egg, 3 egg whites, small amount of butter for fat).

Was out all day so wasn't able to stay on track with eating when I should but I did okay with what I ate. I feel really good today. Had a great day out with my Mom.


I did 60 minutes of cardio today.

Menu looks like this:

M1: shanny muffin pre workout, large apple and protein shake post workout

M2: 1 whole egg, 3 egg whites, scrambled with small amount of butter and .5 cup cooked pearled barley.

M3: 9 0z steak, 1 cup steamed veggies, 1 piece garlic toast (I know, but I couldn't resist and I haven't had bread in ages.)

M4: 3 oz cheese
1 large apple

I'll only have 4 meals in, but calories are only slightly scewed. macro's however are really scewed. LOL. I'm not going to worry about it too much. This is a WOL, not a diet, and life happens. Besides, other than the garlic toast, I did pretty well, I think.

calories 1575, carbs:25% Fat:35% Protein 40%

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Haven't had time to journal for a few days. Eating has gone mostly okay. Had a couple of minor set backs, but nothing major. Biggest thing right now is feeling tired. All week I've gone home and fell asleep on the couch before 9pm. Not like me. I upped my cardio last week and I've really paid for it this week. I knocked cardio back to 50 minutes total m-w with no weights and today and tomorrow will do 30 and no weights. Have to be at KCTS on Saturday, so won't go into the gym at all that day. It's a cooking show on Saturday, so I'll have to make sure I bring all my own food and be extra dilligent that I don't go 'astray'.

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I can't believe how much better I feel today. Did 35 minutes carido this morning no what I thought was an eliptical. May have been, may not have been. In 35 minutes I burned less than 300 calories. Oh well. It was some cardio. By Monday I should be back to normal.

Won't be able to go to the gym tomorrow because I have to be at KCTS. I want to give myself two days rest from the gym anyway, so that's good. I'll be on my feet and moving around most of the day, so at least it won't be couch potato time. I just need to plan my menu for the day and make sure I take my water jug.

I just realised that today will be day six with no oatmeal! My shanny muffins have barely flakes in them, so it's not like i'm 'cold turkey' on the grains, but I ran out of shanny muffins on Wednesday and haven't had time to make more, so I have gone two days without my beloved grains. I absolutely have to bake tonight, though, because those muffins are a large part of my menu tomorrow; easy and fast and still on plan. Rather do those than a store bought protein bar.

So, with Donna's (RV Cook) encouragement, decided to try a different strategy on the exercise plan. Stick at 50 minutes total cardio, and weights, but every six weeks take a 'break' of sorts and ramp it down for a week and change it up a little - say the eliptical instead of the machine I use now, and lower the time a little. I can do a 'plan' like this. It's when it's an unscheduled change that makes me nervous. In the past when things have had to be changed, it's caused a down-hill slide and failure. I keep telling myself that 'that was the past and no longer valid. I may have been like that before, but not anymore.' It helps, but I still get nervous. I want to work on my affirmations again and re-affirm my pattern of using them consistantly.

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I've been thinking that I need to start adding some things to this journal, like weight, water intake, menu. So with that in mind;

10/27/06
weight 202/140/110
water intake: 80 oz


Menu:

M1:
small banana pre workout
protein shake and small apple post

M2:
.75 cup fiberone
.5 ff milk

M3:
1 large apple
3 oz cheese
6 almonds

M4:
2 cups salad greens
5 oz tuna
2 tblsp salad dressing
.25 ff cheese, shredded

M5:
.5 ff cottage cheese
6 oz yogurt
2 tblsp protein powder

Snack:
2.5 oz chicken
1.5 tsp miracle whip



per fitday:
Total: 1584
Fat: 45 402 26%

Carbs: 145 515 33%

Fiber: 17 0 0%

Protein: 160 639 41%

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M1: 1/3 of a home-made protein bar
protein shake
medium apple

M2: .5 cup kashi go lean
.25 cup milk
2 tblsp protein powder
6 almonds

M3: 1 large apple
3 oz cheese
6 almonds

m4: 3 cups stir fry veggies done in 1.5 tsp olive oil
4.5 oz chicken

m5: .5 cup low non fat cottage cheese
6 oz ff yogurt
2 tbsp protein powder

snack; 2 oz over roasted turkey
1.5 teasp mircale whip

cals: 1595 fat: 29% carbs: 33% Protein:38%

Fat is a little high, but I'm okay with that.

Water today: 80 oz so far. hope to do another 16 before bed.

weight is the same.

Very satisfied day eating wise. I was definatley ready for each meal, but I wasn't too hungry too soon. Saturday was not my best eating day. I ate good stuff - no crap - but I ate a lot. The show at KCTS was a cooking show and I tried some of the stuff - the salmon, which was wonderful - and the cod which was okay. I also ate some cheese. It wasn't what I ate or even how much of each thing I ate, it was that I felt like I was continually grazing all day long instead of eating every three hours. Sunday was much better. I did miss eating one meal on time, but it was all okay.

Back to 'normal' on my exercise today. Did 10 minutes cardio warm up, 20 mintues weights and 35 minutes cardio finish. Felt really good after, and really good all day - not tired at all. This week will be much better than last, I'm sure. Can't wait to get an official weigh in on Friday to see what's going on. Official as in 'on the scale at the gym' not the official 'monthly weigh in by trainer'.

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Eating has been okay, but not as 'clean' as I would like. Protein bars, specifically. I'll have to work on that. Back to feeling better, post TOM. Down a couple of pounds, which is good. Changed the weights to every other day, but still do 50 minutes of cardio every day. Still getting in a minimum of 72 oz of water in a day, usually more like 96, but not always.

Have measurements and BF testing this weekend. I won't be down more than 3 or 4 pounds (at the most) from the last time (30 days ago), but I figure my body needs to adjust from losing 10 pounds last month, so no biggie. I can't find my measurements from last time, so don't know if I"m down any inches, but I suppose it's possible, although it doesn't feel like it. I'm not going to sweat it. I know I'll get to my goal eventually. I just need to remind myself to enjoy as much of the journey as I can along the way.

Gotta get my ac1 done next month. Hopefully it'll be down a lot and the doc will be happy with it and not want to put me on cholesterol meds. I started taking 1000 mg of niacin last sunday to see if it'll help my cholesterol numbers this time. We'll see. So far haven't had any 'flushing' problems with the Niacin. Hopefully it'll stay that way.

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Can't believe it's been so long since I've posted in my journal! Let's see, down to 134 as of yesterday, which is 68 pounds. The gym was open on Thanksgiving (Yipee!) so I was able to feed the exercise addiction. LOL. It helped keep me on track yesterday. I ate a little more than I normally do, but still ate clean and didn't over-do too badly. I was pleased, anyway. Only thing that could have been better was the fat free coolwhip I had on my sugar free jello, but even that wasn't so bad.

Went to the gym this morning, and will go tomorrow. Sunday is optional. I have a four day weekend, and I have the most challenge when I'm home so I'm being especially conscious of my exercise and eating. Fitday is my best friend! LOL. I have a New Years goal of being under 130, so I have five pounds to go for that, and I know it's definately do-able.

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Okay, back to the journal. I'm down to 135 after being up to 136. Was down to 134, but then TOM came, so we'll see what happens after that's done. I usually drop a pound or two after TOM.

Eating at 1550 cals the last two days. Not been too hungry. Macs are Protein 48% carbs:35% Fat:17% for yesterday and very close to that the day before. Not sure what they'll be at the end of today, as I'm going out to dinner tonight for my birthday (birthday is Sunday). The resturaunt is fine, they have plenty of on-plan stuff to eat.

A different lady at the gym commented about me being there every day and asked how much I've lost. Only been at this gym since Septemeber, so it's been 15 pounds since September, and a total of 67 pounds since last November. She's only been there since September too, but she says she's not losing. However, her Body Fat % now is what I want my goal BF to be! Yikes! She's taller than I am, and probably weighs only a little more than I do.

TOM is making me very munchy right now, and I have to watch that carefully, especially with the weekend coming up. I have my biggest challenge on the weekends, even if I excersize both days. I've got exactly 30 days to lose 6 pounds, and caving isn't gonna get me there. More later.

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down to 132! Woo hoo! Decided I'm not going to Richland for New Years. Too expensive. I can think of much better ways to spend my Christmas bonus, so I'll find something else to do.

Dr's appointment next week for diabetes check. I'm really excited because my numbers shoul dbe way down, and I'm down 23 pounds from my last visit (in septemeber).

On vacation next week. Vacation from work, but not from the gym. Might even go to a pilates class or two just to see what it's like and to shake things up a bit.

Eating has been good today. I have a Christmas party to go to tonight. I plan to eat just before I leave so I won't be tempted by the food there. It's always very good, but not very friendly to my plan. Still have 3 pounds to go to my New Years goal. Won't be the end of the world if I don't hit it, but I really really want it.

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Did well at the party last night. I ate before I went, and then allowed myself a little bell pepper and just a few nuts at the party. All in all, a success, considering what there was available at the party.

I went to the party by myself, so that was a little awkward, as most of the people there were agents and people I'm not as familiar or comfortable with. Those that did know me well enough to realize I had lost weight were shocked! LOL. I haven't been to the general office in several months and I recently hit my 70 pound mark, so it probably was a shock. Even my boss was surprised because I haven't bought anything new to wear to work in quite a while and I wore a new shirt last night that showed a little more of my shape. It really was fun, if only for the responses I got.

I also found out that my bosses boss and his wife were doing basically the same plan as I am, which made me feel great and validated that I was on the right track. A personal trainer reccommended it to them, and the wife had also seen the concept on TV. Kinda cool.

Eating went well today. Day off from the gym - Sunday being my day of rest - but right back at it on Monday. I have 3 pounds to New Years goal.

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It's Saturday, and the power was out from Thursday night until 2pm today. Neighbor had a generator so we had heat/light/etc. Unfortunately I used it as an excuse to over-eat. Ate more fruit than I should have, and pre-packaged protein bars. Calories were out of control, and the gym didn't have power on Friday so I couldn't go. They had power today, but did I go? Nooooo. *sigh* The times I'm at home are usually the hardest for me. I've been off all week, and up to Thursday was doing pretty well. I'm not even going to weigh. I'm going back to the gym and get back on track. I'm sooo close to goal I can't give up now.

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Much better day today. Back on track with eating: cals:1517 carbs:31%, fat:18% and protein:55%. Carbs are a little higher than I wanted, but okay.

Went to the gym and did 45 cardio. Will do 40 tomorrow and do upper body weights.

Didn't have any pre-packaged protein bars, and the fruit was limited to apples. I did weigh today (couldn't help it) and was 133.5. Not horrible, but not where it could be if I had stayed on plan. We'll see what tomorrow brings.