Motivation

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 

 

 

One more thing ... there's a special rule for dieting that you all MUST know:

If you gain, it's WATER.

If you lose, it's WEIGHT.

(grin)

=^..^= MOLLY

Hey all,

Just wanted to check in. Busy times for me, no time to chat but looks like lots of good information (good reads)--gang is doing great!

Nutrition: 2114 calories: not limiting myself, just going to wait and see how my young body responds to this amount. I'm eating great food!

Breakfast: 1 cup of oatmeal, 1 1/2 cup of raspberries, 1 cup of cottage cheese

Lunch: Two 2/3 cups of brown rice, Three 1/4 cups of red beans, 1 cup of red bell peppers, 2 cups of cucumbers, 1 cup of strawberries

Snack: 1 cup of cottage cheese

Dinner: Pizza

Fat - 18.5% (46 grams)
Protein - 23.3% (131 grams)
Carbohydrates - 58.1% (327 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,918 mg
Daily Cholesterol Intake - 105 mg
Daily Fiber Intake - 54 grams

Yippee, yahoo for our grrrl Molly. Ha! The power of red. Now onto the "working" part -- have laptop, will travel.

Thanks 2BB and Forks for your enlightening discussion of today, and for Molly's reflections too. Very informative. We are all learning and I love that. It's hard to know what to think sometimes with ALL the information out there. And many of the scientific studies are not based on the study of women -- my brother did his Phd work in nutrition effects on cardiac health, and learned most medical studies use men because they don't "cheat" on the study protocol. There is a multi-year study of women going on currently (I believe out of Univ. of California) that has been following women's health and nutrition in a large study group for 10 or 15 years; that should yield some trustworthy results for us to study confidently. I have researched carbs alot too on my journey, Chris Carmicheal and Edmund Burk, exercise gurus in cycling and running, respectively, have lots of interesting things to say about carbs. On my "big" workout days, eg more than two hours, I try to make my carbs 60 percent of my diet. Carbs are what you're buring when your heartrate is 65 - 75% of your maximum heartrate (the fat-burning zone.) To simply calculate your max heart rate, subtract your age from 220. (For me, that's 220-45 = 175. So I want to exercise with a heartrate of between 114 beats per minute, and 132 beats per minute to burn fat. Want to know your resting heart rate? When you wake up in the morning, lay in bed and look at a clock with a second hand. Take your pulse at your neck for 10 seconds. Multiply that number times 6 for your resting heart rate. It's interesting to track it from month-to-month as you lose weight and get more fit. (Mine's about 55 beats per minute. It started at 82 beats per minute when I weighed 290 pounds. Your resting heart rate usually tracks with an improvement in blood pressure numbers, FYI)

 

Lack of movement and heart rates in the proper zones are why Gatorade and sugary snacks makes kids fat, they're not exercising enough to burn the carbs by getting their heartrates high enough to burn the carbs as fuel. The exercise wisdom now says to take a small amount of carbs every 30 minutes during a workout of longer than 2 hours. So 100 - 200 calories every 30 minutes. I often do 140 calorie snackbars, pieces of fruit like apples and pears, a handful of trailmix with raisins and peanuts, or 1/2 a peanut butter sandwich w/ sugar free jam to lower the calories. This is consistent with 2BB's thoughts on the protein + carb combo. You burn the carbs for fuel, and the protein replenishes the micro-tears to your muscle tissue. However, this is ONLY for workouts in excess of 2 hours. Anything less, I take water only instead of an energy drink, and eat my 150ish calorie snack about 45 minutes before my "regular" 30 - 90 minute workout.

 

The rest of the time on easy or small workout days, 50-55 percent carbs. I am a carb/bread freak though so try to make good choices of complex carbs when cooking and planning meals. I do eat whole wheat bread from local bakery (calories 80 per healthy slice). The "simple" carbs I don't eat are white flour pastas, white potatoes, white rice, and I stay away from sugary snacks and desserts. I find these things to be "trigger" foods that increase my appetite for second helpings, etc.

 

That being said, I have been so hungry today -- tummy growling and the whole thing. I tried to be extra thoughtful about food choices and allowed myself three snacks instead of my usual one. Had a pink grapefruit, half a pbj, and a cup of Kamut puffs w/ soy milk. That seems to work to take away the "hungries." My daily sedentery burn is 2530, so I'm shooting for average of 1750 a day this month though I believe my metabolism is still sorting itself out (I went down to 1200-1300 in Sept/October to "kick-start" my body, maybe not the best choice but I think I'm on track, now.) The hardest thing in the world is to eat up to or over the 2000 on heavy workout days but I'm trying not to worry about it and keep at or under the 60 percent carbs. My "ideal" days now are 24% fat 24% protein and 52% carbs. But still psychologically and emotionally I have to deal with small weight loss amounts, cause as I am more fit, and less fat, it may be my body doesn't want to get lower than 185 pounds or it is physically contra-indicated because of my size, muscle and bone structure.

Report for 1/15/08
Calories = 1838 Burned = 2801 Deficit = 963
Exercise = 90 minutes of power yoga
(good stats today -- feeling good half-way through January.)
 Fat - 24.1% (50 grams)
Protein - 24.0% (111 grams)
Carbohydrates - 51.9% (240 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,540 mg
Daily Cholesterol Intake - 317 mg
Daily Fiber Intake - 41 grams
Take care all, perhaps can "chat" more daytime tomorrow, it's an office day for me, no running around or meetings like the last two days.
Love,
RG

(edited 1/16/08 to clarify first paragraph, and add more to post)

Original Post by rivergrrrl:

That being said, I have been so hungry today -- tummy growling and the whole thing. I tried to be extra thoughtful about food choices and allowed myself three snacks instead of my usual one. Had a pink grapefruit, half a pbj, and a cup of Kamut puffs w/ soy milk. That seems to work to take away the "hungries."

Yum for Kamut puffs .... I have mine with unsweetened Almond Breeze ... what an awesome snack!

=^..^= MOLLY

My MID-MONTH NUTRITION REPORT shows how I've been doing, nutritionally and calorically, for January 1-15, 2008. This helps let me know if I need to "tweak" anything for the second half of the month. Here's the results ...

Fat - 14.0% (374 grams) (GOAL ... around 15%)
Protein - 32.6% (1,953 grams) (GOAL: 30-35%)
Carbohydrates - 53.4% (3,198 grams) (GOAL: 50-55%)

Daily Calorie Intake - 1,439 cals (GOAL ... 1500 calories)
Daily Cholesterol Intake - 170 mg (GOAL ... under 200 mg)
Daily Fiber Intake - 61 grams (GOAL ... over 45 grams)

I am pretty pleased with the results for the first half of January ... my fiber is higher than ever (how DOES that happen?) and my carbohydrates are exactly where they need to be to help keep my blood sugar under control. And, since I am currently burning 2440 calories per day ... the 1439 still gives me an average of 1000-calories-per day as a deficit. So far, so good!

How's everyone else doing for January?

=^..^= MOLLY

This is my mid month since you asked...

Nutrition Report

    Fat - 26.6% (686 grams)
 Protein - 26.1% (1,516 grams)
 Carbohydrates - 47.3% (2,745 grams)
Daily Calorie Intake - 1,322 cals
Daily Sodium Intake - 1,572 mg
Daily Cholesterol Intake - 108 mg
Daily Fiber Intake - 43 grams
 Nutrition Grade A
 

I am very happy with it all. I wish my scale would move a bit more but TOM seems to be holding that up, plus I think I am in a slight plateau. Not a total plateau, I am still losing but it has been greatly diminished. My calories are higher because of exercise. Days I exercise for 2 hours I eat around 1,500 cals. and on the days I don't exercise I only eat around 1,200.

Report for January 15, 2008

Calories= 1,566
Grade= A-
Calories burned= 2,052
Calorie deficit= 486

Fat - 23.9% (43 grams)
Protein - 13.5% (54 grams)
Carbohydrates - 62.6% (251 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,921 mg
Daily Cholesterol Intake - 97 mg
Daily Fiber Intake - 37 grams

Well, there's my report for yesterday. No worlout... I've been having scale troubles. It's stuck swinging back and forth between 196 and 197.5. Back and forth, back and forth..... My weight log is doing some serious zig-zagging.

Original Post by melaniearriaga:

 Back and forth, back and forth..... My weight log is doing some serious zig-zagging.

 Mel, are you weighing standing on one foot again?! What have we told you about that?! (tee-hee)...

Hi -

Sorry for the crash - this looks like a GREAT group.

My name is Danielle, 30 years old and currently 142.6lbs. 

I started my jouney in August 2006 weighing in at 208.5lbs!!  I followed the Weight Watchers principles and worked out 6 days a week.

This week I started following the Body For Life Program and I continue to WO 6 days a week but its more intense now.

I am aiming for 115lbs by April.

I am logging all my data on calorie count and my cal intake for the day is set to 1420.

Hope its ok that I posted all of this LOL

Danielle

January report-to-date
I have exercised a total of 9,868 calories this month so far. My history shows me I need at least 162 exercise calories per day to maintain weight. So this month I have exercised an average of 373 calories per day, and increased my average calories per day by 73. I have been losing a pound or a little more/less each week, so this tracks with my expectations, but to lose more I should increase my calories by another 100 per day to get below a 1,000 average deficit.

It's brrrrr, cold here in Ohio though, so I anticipate my workouts will be an hour or less for the rest of the month and I may not need those extra calories.
Stats:
Fat - 24.4% (may lower a scoche, but generally OK)
Protein - 19.2% (will try to get this closer to 24 percent by month's end)
Carbohydrates - 56.4% (may try to get closer to 52 percent, but BIG workouts may need this percentage maintained)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,823 cals
Average Burn per day - 2,903 calsDaily Sodium Intake - 2,429 mg
Daily Cholesterol Intake - 162 mg
Daily Fiber Intake - 37 gramsGrade = A

Alright, nose back to the grindstone now. (Hikes up britches and heads to office...)

- RG

Original Post by melaniearriaga:

 Back and forth, back and forth..... My weight log is doing some serious zig-zagging.

 Mel, are you weighing standing on one foot again?! What have we told you about that?! (tee-hee)...

LOL, does that make you weigh more or less??? I should try that! hehehe It's just frustrating! I'm tired of seeing those same numbers. It wouldn't be so bad if the scale just went down slowely in it's half pound increments, but it's irritating when one morning it's 196.6, than 197.5, than 196, than 197.5, back to 196.5...... grrrrrr Just slowely go down from 197.5, but quit bouncing back and forth!

* waves to everybody! *

"I'm late! I'm late! For a very important date!" - said the white rabbit.

Morning, ya'll! My 'timing's' off... and this 'occasion' has roared in like a lion, so I'll be laying low till it becomes a lamb...! Grrrr! Up till late became early, and slept in. Will be back, but it'll be later when I feel better.

Welcome myangelo5!!!! We LOVE Lurkers and Crashers here!!! Hope you quickly feel, 'right at Home!'  You probably will once you get to meet the 'Boss!' She's pretty good at making folks feel comfortable... Glad you're here!!!

Forks- I LOVE Jasmine Green Tea... and Earl Grey. Wonderful aroma...!!!

Wish I had some Kamut puffs...!!! Grrrr! I don't believe our Walmart carry's them.

Everybody sounds good... wonder how the rest are doing...???

Carry on, Gang! Back later...    Remember- Gonna' be GREAT in 2008!!!

Thanks for the welcome

I look forward to making this home!! LOL

Report for January 16, 2008

Calories consumed= 1,749
Grade= A
Calories burned= 2,322
Calorie Deficit= 573

Fat - 21.4% (43 grams)
Protein - 29.7% (135 grams)
Carbohydrates - 48.9% (223 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,482 mg
Daily Cholesterol Intake - 192 mg
Daily Fiber Intake - 47 grams

I did 7/1 run/walk combo on the treadmill today.

I'm upping my calories a little. I'm going to shoot for 1700-1800 when I workout. I think I wasn't eating enough before and it was starting to slow down my matabolism and I don't want that, now do I???  

Hi everyone!  I have been kinda down for a couple of days, hormones!!  I figured I would go ahead and post my stats for today even though I am not in the mood.

I did my 2 hrs of exercise today, now I at least feel like I have accomplished something. Movie for my treadmill walking today was actually a documentary on Pearl Harbor, very interesting. There is a second part that I will watch tomorrow while I walk.

Nutrition Report

    Fat - 23.2% (40 grams)
 Protein - 27.1% (104 grams)
 Carbohydrates - 49.8% (191 grams)
Daily Sodium Intake - 2,013 mg
Daily Cholesterol Intake - 65 mg
Daily Fiber Intake - 47 grams
 Nutrition Grade A

Calories consumed: 1,413

Calories burned: 2,210

deficit of: 797

Original Post by melaniearriaga:

... I've been having scale troubles. It's stuck swinging back and forth between 196 and 197.5. Back and forth, back and forth..... My weight log is doing some serious zig-zagging.

I can really relate Melanie!! Every morning mine says 162 or 161.4 a couple hours later. We need to send our scales away and get new ones!!

Good job, 4SQ, thinking about you. If it makes you feel any better, I didn't want to work out today either, but headed to the gym anyway. Got put through my paces, but managed to sweat out the whole time.  Earlier today, ran 3 miles, at the advice of my trainer, and didn't allow my heart rate to get above 135 bpm. It took me 39 minutes, but the point is to start training the body to stay at that lower heart rate even at higher effort. Now I'll track 3 weeks from now, and see if I finish faster. More heart rate games you can play with yourself as fitness increases! Maybe 2BB and Boots have some suggestions too?

Forks, I'm so pleased your walks are helping you stay steady and happy. That's what life's about.

Anywhoo, burned a bunch of calories today so just ate some go lean and soy milk for my evening snack to get my deficit right.

Report for 1/16/08

Calories = 1989 Burned = 2930 Deficit = 941

Exercise -- 3 miles jogging in 39 minutes, heart rate 135, 15 minutes warm-up and 45 minutes circuit training w/ aerobic movement (heart rate +180 and recover -- an interval workout).

Fun food fact of the day -- a tablespoon of parmesano reggiano, grated like snow, is wonderful with a pile of steamed veggies and roasted chicken

Stats: Fat - 21.5% (48 grams)
Protein - 19.5% (97 grams)
Carbohydrates - 59.0% (293 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,152 mg
Daily Cholesterol Intake - 120 mg
Daily Fiber Intake - 51 grams
Any thoughts on heart rates, and workouts, bring 'em on.

- RG

Hello to all the new people!!!!

*waves*

=^..^= MOLLY