Motivation
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Here at the Going4Gold Gang it's all about sharing what your doing as an individual then sharing with the rest of the gang.
Everyone is Welcome
RIVERGRRL YOU GOT YOUR ACT TOGETHER AND I APPRECIATE YOUR DESIRE TO BE DISCIPLINE THAT HAS TURNED INTO DELIGHT.
I'VE NOT RECOVERED FROM THIS MOVE. INFACT, IT HIT US ALL TODAY WE ARE TIRED. GO FIGURE.
Calories = 1623
Fat - 23.9% (45 grams)
Protein - 22.2% (93 grams)
Carbohydrates - 53.9% (226 grams)
Alcohol - 0.0%
Daily Sodium Intake - 1,013 mg
Daily Cholesterol Intake - 402 mg
Daily Fiber Intake - 38 grams
Calories burned = 2680, net deficit = 1057
Exercise = 60 minutes interval spin on bike/trainer
Easy, yummy recipe -- Oven "Fries"
1 medium yukon gold potato
Pam Butter spray
Szechuan sprinkle or Mrs. Dash Seasoning
ground black pepper
Cut potato in wedges, spray with a few squirt of Pam.Place on baking sheet and sprinkle with seasoning. Roast for 12 minutes at 425, thenflip and bake 15 minutes more. Crunchy and delicious!
Calories for today 1,198. I know I never post exercise in here that is because currently there is no organized exercise that I am doing. I wish I could at least say that I am doing sit ups or something but at the moment I seem to be losing 2 lbs. a week regardless. After the first of the year I will get my treadmill back in our house and then I will walk and walk, and walk some more. Maybe if I get the courage I will even attempt to jog or possibly run, not sure of those two things though. I know one thing...once I am 25 lbs. lighter than when I began, it will be a whole lot easier to do any of it
Only 5.5 lbs. to go before I get to that point...I can't wait!
*closes singing "oh happy day"*
dwf
Report for Saturday, December 08
* Calories? 1200 ( 8.1% fat / 41.5% protein / 50.4% carbs)
* Fiber? 59 grams
* Vegetable/Fruit Servings? 15 (broccoli, artichoke, radishes, tomato, butternut squash, green beans, cucumber)
* Exercise? Shopping, sweeping, raking leaves
* Special Comments? Weigh-in today was a success! (Lost 5.2 pounds!)
=^..^= MOLLY
rivergrrrl, cool that you're doing a triathlon!!! I worked up my distance to a healthy 4 miles @ just over 10 m/mile. I know my speed will increase after I lose#...right now just resting the ankle. Anyway, I saw a guy who was training folks for a triathlon and he showed them agility type workouts...running sideways and backward/hopping so that you're really coming off the ground lightly...just about anything you could think of. Anyway, his point was to make it FUN. He told them change your ATTITUDE and it will change your ability. Maybe he's on to something.
Stayed up too late last night so ate to my maximum...and way too much cake. Great party for my kid, though. Trigger: being overtired!
I ate to my max and I am figuring that is not going to work FOR me BUT it also won't work AGAINST me either. Does that logic sound right? My max is 2500 because I am so active. I eat @ 1750 in order to lose.
Anyway, after eating so much one day, my mind kicks in to 'oh I blew it, tomorrow's going to be the same' BUT, this time, I stopped my thinking and today, the rest of the cake is sitting on the counter and I'm not at it yet, so I am okay!
I might have lost yesterday's battle...but, I'm winning the war because THAT is what I really want to get on top of: 1) learning my triggers and 2) getting control of the thinking that keeps me down.
Rivergrrrl, any great reads to recommend? Take care, everyone!
dwf
dwf
1,747
1,691
1,472
1,553
1,549
1,630
1,640
1,628
average is about 1600. I've been increasing my protein as a percentage of total calories (up to 26-27 percent) since my workouts will be more baseline, and I don't need as many carbs (trying for 200-210 grams). Also I would like to get stronger through the winter and lean proteins seem to help.
Racing season is over as of today, so I'm going to try to eat very consistently. I'm at 215.5 -- lost 1.5 lb. in the first official week of G4G. I'm starting core class on Monday, 2x a week, and am riding the bike on the trainer (indoors) 4 x 60 min a week, 1 yoga class (90 min) and 1 karate class (60 min). I'll probably throw in a Luna bar before hard workouts to bump up calories some(180-210 calories). My hardest task is to not cut back to lose faster. I must trust the process, I must trust the process, I must trust the process...
Training sources I like -- Mike Walden's Bike Training manual, Malcolm Firth, a British cycling coach, also has good tips for intervals (high heart rates, then recovery.) Also check out Edmund Burk for running tips/training, and of course Chris Carmicheal's books (better when he was just getting started and didn't coach a rock star yet.)
My query for the GGG -- do you eat fat, salt and/or sugar? I use all three, eg a "pat" of butter in my oatmeal, 1 teaspoon of brown sugar (also use a teaspoon in tomato sauce or as seasoning), olive oil, canola oil sparingly, and pinches of crushed sea salt. I try to eat whole foods generally, though love fat free sour cream, sugar free coffee creamer, and reduced fat cheese. Oh, and couldn't live without Pam spray, all the different kinds. I dislike Splenda, though, and eating it gives me a headache. I don't drink soda, don't get any through beverages. People around here seem to consume sugar-free everything, and I don't think that is how we are meant to eat. Opinions? Tips?
Must get back to scrubbing the hardwood floors downstairs...
Wow!!! Everyone is doing so well!!! I'm doing a little happy dance in my living room right now for everyone!
I'm doing my weekly check in. Averaged 1200 calories this week. (I typically do not go above that..actually, I never go above that.)
Exercise was step aerobics once, ran twice, didn't get in the second day of step, but I'm okay with that, it was ttom for me. Total mileage was 8.2 miles ran, which...surpassed my goal by .2, so, I'm rockin'! :)
Last weekend my weight was 120, yesterday I stepped on the scale and it was 117, I think last week I lost but was retaining water so it didn't show on the scale, then 3 pounds lost "this week", but I really think that was over a 2 week period. :)
Congratulations again to everyone!!! You're all doing so well!
dwf
Breakfast
Skim milk 1 cup- 90 cal. ;
Fiber One original cereal 1 cup- 120 cal.
Lunch
Ragu Light Parmesan Alfredo sauce ¼ cup- 70 cal.
Thomas’ Light Multigrain English Muffin (2)-200cal
1 ½ cups raw broccoli- 45 cal
Ruffles Light Cheddar and Sour Cream Flavored Potato Chips 1 oz.- 75 cal.
Dean’s Lite French Onion dip 2 tbls.- 35 cal.
Dinner
2 slices 12 grain bread- 160 cal. ;
2 tbls. Peanut butter- 180 cal.
2 tbls. Smucker’s Sugar Free Strawberry preserves- 20 cal.
1 slice of my own recipe of diet pumpkin pie- 60 cal.
2 tbls. Light Whipped topping- 20 cal.
Snacks
1 slice of my own recipe of diet pumpkin pie- 60 cal.
2 tbls. Light Whipped topping- 20 cal.
¼ cup Rice Crispies Chocolate and Cream Sample from Walmart- 50 cal.
Total calories: 1,206
This was my day yesterday. Today I don't have as many carbs going, and some more protein.
Report for Sunday, December 09
* Calories? 1291 ( 10.9% fat / 29.6% protein / 59.5% carbs)
* Fiber? 62 grams
* Vegetable/Fruit Servings? 17 (cabbage, spinach, radishes, corn, onions, squash, green beans, tomatoes, vegan patty)
* Exercise? Shopping, cleaning out closets (trying on LOTS of clothes)
* Special Comments? Blood sugar being weird (low) today ... so had to eat more calories today. Will adjust insulin downward a bit.
=^..^= MOLLY
Yesterday's Menu ...
BREAKFAST
two toasted Thomas' light multigrain english muffins (200 calories)
Walden Farms zero-calorie Peanut Spread and Grape Spread (0 calories)
six hard-boiled egg whites with lemon pepper (103 calories)
LUNCH
four slices of oven-roasted turkey breast (100 calories)
nine Laughing Cow light gourmet cheese bites (63 calories)
four servings of steamed broccoli (101 calories)
one garlic-infused steamed artichoke (60 calories)
two cups of sliced radishes (37 calories)
two small tomatoes, diced (33 calories)
DINNER
southwestern grilled chicken (200 calories)
8 ounces of fresh green beans (50 calories)
8 ounces of roasted butternut squash (102 calories)
two cups of sliced radishes (37 calories)
three dill pickle spears (16 calories)
one toasted Thomas' light multigrain english muffin (100 calories)
TOTAL CALORIES: 1200
FIBER: 59 grams
SERVINGS OF VEGGIES: 15
NUTRITIONAL BREAKDOWN: (Fat 8.1% / protein: 41.5% / carbs 50.4%)
=^..^= MOLLY
Friday's Menu ...
BREAKFAST
two toasted Thomas' light multigrain english muffins (200 calories)
two servings of Trader Joe's spicy ranchero egg white salad (100 calories)
LUNCH
two slices of organic, sprouted, flax seed bread (100 calories)
four slices of lean turkey (100 calories)
seven cubes of Laughing Cow Light Gourmet Cheese Bites (48 calories)
two-and-one-half servings of fresh green beans (53 calories)
two cups of sliced radishes (37 calories)
one medium apple (72 calories)
DINNER
one cup of Eggbeaters (120 calories)
one-half cup diced onion (34 calories)
four ounces of mushrooms (25 calories)
one-half a sweet orange pepper (16 calories)
one tablespoon real Bacon Bits (25 calories)
one toasted Thomas' light multigrain english muffin (100 calories)
14 ounces of fresh asparagus (79 calories)
one serving of spinach (25 calories)
one serving of mustard greens (25 calories)
one serving of turnip greens (25 calories)
one serving of collard greens (25 calories)
TOTAL CALORIES: 1207
TOTAL FIBER: 64 grams
VEGGIE/FRUIT SERVINGS: 15.5
NUTRITION BREAKDOWN: ( 10.6% fat / 36% protein / 53.5% carbs)
=^..^= MOLLY
Menu from November 29 ...
BREAKFAST
two toasted Thomas' light multigrain english muffins (200 calories)
Walden Farms zero-calorie peanut butter and grape spread (0 calories)
four slices of lean turkey (eaten separately!) (100 calories)
LUNCH
one toasted Thomas' light multigrain english muffin (100 calories)
one tablespoon of fat free cream cheese (14 calories)
45 grams of smoked salmon (lox) (80 calories)
two dill pickle spears (10 calories)
9 ounces of steamed spinach (59 calories)
one medium sliced cucumber (24 calories)
one medium sliced apple (72 calories)
Walden Farms zero-calorie caramel dip drizzled on apple (0 calories)
four cubes of Laughing Cow Light Gourmet Cheese Bites (28 calories)
DINNER
213 grams of organic, lean sirloin, grilled and sliced (225 calories)
one-half a roasted acorn squash (86 calories)
four cups of steamed broccoli with lemon-garlic (103 calories)
one medium sliced cucumber (24 calories)
one cup of sliced radishes (19 calories)
three small tomatoes, diced (49 calories)
CALORIES FOR MEALS: 1195
VEGETABLE/FRUIT SERVINGS: 15
FIBER FOR THE DAY: 53 grams
=^..^= MOLLY
TODAY's MENU (Note: 1300 calories)
BREAKFAST
two toasted Thomas' light multigrain english muffins (200 calories)
four tablespoons of roasted red pepper hummus (64 calories)
five Laughing Cow Light Gourmet Cheese Bites (35 calories)
LUNCH
six hard-boiled eggs whites, halved (103 calories)
two ounces of black caviar (from Cost Plus) (52 calories)
three servings of steamed cabbage (64 calories)
six ounces of steamed spinach (39 calories)
two cups of sliced radishes (37 calories)
one mini bag of Orville Redenbacher Smart Popcorn (101 calories)
DINNER
one grilled ostrich burger (100 calories)
one grilled Boca vegan burger (100 calories)
one toasted Thomas' Light multigrain english muffin (100 calories)
two slices of Kraft fat free cheese - swiss (62 calories)
one-half cup grilled onions (34 calories)
eight ounces of roasted butternut squash (102 calories)
eight ounces of steamed lemon-dill green beans (50 calories)
three small tomatoes, diced with xweeo calorie dressing (49 calories)
TOTAL CALORIES: 1291
FIBER: 62 grams
VEGGIE SERVINGS: 17 (cabbage, spinach, radishes, corn, onions, squash, green beans, tomatoes, vegan patty)
NUTRITIONAL BREAKDOWN: (Fat 10.9% / Protein 29.6% / Carbs 59.5%)
Original Post by danceswithforks:
Our First week how did you all do? I thought we could show one another are calories for the entire week then present an avg score.
I didn't keep track of calories while I was on vacation Mon-Tue-Wed ... and I've been eating "light" for the past 4 days to make up for vacation eating out. But, my daily target calories remains 1500 ... 1200 in meals, plus an additional 300 in after-dinner snacks. (For the past few days, I've been skipping the snacks... so my calories have been closer to 1200 than 1500.)
I can tell you my AVERAGE MONTHLY calories since I started dieting ...
September 2007 ... 1542 calories / 40g fiber
October 2007 ... 1489 calories / 48g fiber
November 2007 ... 1424 calories / 50g fiber
Each month on the 15th I prepare a "Mid-Month Nutrition Report" to see how I am doing for the month, since I have specific goals for calories, fiber, cholesterol, fats, protein and carbs. This helps me adjust a bit, if need be. (I am diabetic, and seek to limit my carbs to 50% of my calories. I have high triglycerides and high cholesterol, and seek to limit my fats to 15% of my calories. I also seek to limit my ingestion of cholesterol to 200mcg.)
Right now, my BMR is 2500 per day ... so 1500 gives me a 1000-calorie per day deficit. Once I've lost enough weight to lower my BMR to 2400 per day, I will see about whether or not I will decrease my calories to 1400 per day.
=^..^= MOLLY
dwf
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