MONDAY 9.30a Craig TurboKick Donalin 58/592/35, 175/93, 149/79
MONDAY 10:30a Craig Cardio Dance Party (30 mins) Donalin 29/257/45, 155/82, 139/74
MONDAY Noon Agassi Lift Rachel 58/353/60, 149/79, 114/60
Today I start training for the triathlon. All the triathlon training info is here: http://fitdeb.blogspot.com/2010/01/aflac-iron-girl-may-15th-2010-sprint.html
I'll just stick to thoughts about the whole process in the weekly blogs but all the core training info will be there. After my 6p class I'll head over to the LVAC indoor track and run Week 1 Day 1 of the C25K program.
20 days, 2.5 lbs. 168 lbs now. This is getting old. 11 more days until I measure body fat % and inches again. I lost 47.5 lbs with the South Beach diet in 2004 (and no exercise) and gained it ALL back, to the pound. So half a lb more and I will have lost the same, but I think I'm much better off now nutritionally and physically. About to call the doctor to make an appointment to go see him for bloodwork and I'll compare if there's any progress, especially with triglycerides and cholesterol. I had the bloodwork done around the second week of September, right when I started going to Group X classes, and 2 months or so after I started exercising, so the bloodwork will show what if any impact the GX classes and diet improvements have done internally. I think with the bloodwork, body fat %, and inches I will have a better picture of what if any progress I'm making, because the scale is now useless (at least I'd like to think it's useless instead of a true representation of a lack of progress in 3 weeks).
I've been thinking about why I ate emotionally on the 1st. This time I wasn't sad, I was angry. And the problem had been solved, as I had a class to go to and had my workout for the day, so it wasn't even a problem that hadn't been solved yet. But I think I got a handle on sadness already having had a lot of practice these past few months. But really when you are sad what's the worst that could happen, that you'll go cry on someone? And when you're happy what are you going to do, laugh right in front of someone's face? But anger is different because it can cause someone to lose control and be destructive. That's the key difference with anger. And the last thing I ever want to do is hurt someone. So I guess anger scares me because I never ever want to lose control. So I guess I haven't really learned to deal with anger yet, and when I do, I'll be able to be angry without eating emotionally. The trick is going to let anger overtake every part of my body so that every last inch of my being is angry, and then not act on it. Be angry without do angry. Allowing myself to become angry and feel it.
This ties in into cheat days. What is a cheat day by most people's definitions? Eating "forbidden" foods, i.e. pizza, cake, cookies, burgers, etc. But what are you really doing when you have a cheat day? You are eating emotionally. I realized this when I had a whole pizza on a cheat day. Calorically I can work it into my week's intake, but I found that I can't turn on the emotional eating switch on and off, it's too draining to go back and forth between emotional eating and rational eating. You can still enjoy food with rational eating, but when you do rational eating, you deal and satisfy your emotions without food and live life in a way that you are able to feel all emotions constructively without having to act on them, and you enjoy a closer relationship to your food and its effects on your body without having to use food to nourish your emotions, which are being nourished somewhere else. It's about having a closeness with food and enjoying it and thinking of food as more than fuel, it's thinking of food as a friend that nourishes your body and soul.
Emotional eating is about using food to counter emotions; make you feel better when you're sad, calming you when you're anxious, giving you something to physically do when you're happy. It's about extinguishing or dealing with emotions through food and its effects on the body. It's about having unresolved emotions that are pacified by the chemical effects of food. But the emotion is never really dealt with, just pacified until the next time it spikes again.
So the reason I don't do cheat days is because I don't want to have that kind of relationship with food. I can't put my body through that roller coaster of emotional/rational eating.
I think I'm ready to try and write my book. Starting this weekend (Wednesday/Thursday for me).
New instructor today, Linda. Going because Erika is going. Met Erika at Kelly's class last Saturday, she just started at the gym. Reminds me of me. Whenever I see someone new at the gym I want them to have my experience, to arrive where I'm at, to go where I'm going. I hate "losing" people to whatever it is that derails people from making this change. I feel that it's my personal responsibility to offer whatever I can to give people what they need to keep on going. Do for others what Rachel, Kathy, Kelly, Donalin, and Dallas have done for me. Pass it on. After don't we all have a responsibility as human beings to be there for one another? Aren't we all in this together? We're really not that different, we're really all the same, irrational emotional beings with sporadic spasms of rational thought.
I've started to picture gym people telling me to do something when I'm trying to get the courage up to do it, which I guess is the first step. And it worked yesterday. I called on the Force of the Gym and it came through for me. If I can do 24 classes, why can't I do that? If I can go through an experience like this, is there really anywhere else to go but forward? Can't go backwards even if I wanted to. I think we're braver that we give ourselves credit for, and we let fear dictate our actions. I asked myself what I was scared of and once I answered that, it appeared to be something perfectly capable of scaring someone. So now I had my very rational answer. So that backfired (because sometimes what we're scared of is really ridiculous once we identify it). But I referred back to a quote from the movie "Under The Tuscan Sun" - "Life offers you a thousand chances. All you have to do is take one." And there was a chance in front of me. It's actually a chance I had back in 2003-2004 but I wasn't strong enough or brave enough back then to take it. But I had to do something I've never done before and which terrified me. Something I never thought I could do. But I pictured some of the people in that list above telling me to do it, that it'd be ok, and that I could do it. And after 15 minutes of that I got out of the car. And while I was in the middle of it they were right there holding my hand. That helped a lot. Isn't it amazing the changes you can help someone else do just by being yourself without even being present? Small actions have big ripples. So now here I am sitting down at home having done something beneficial that I never thought I'd be able to do. And you think, well, what kind of person am I now having done something I never thought myself capable of? Having conquered one of the most terrifying things in my life. What kind of person does that make me now? What kind of things are going to be possible now that I have that behind me? Because once you conquer mind-numbing fear, you can't really be the same person on the other end. I don't know yet what it means.
MONDAY 6p Agassi Zumba Linda 57/570/40, 164/87, 146/77
I tell myself that I won't take new people anymore and I break that promise. I blame Erika. Every time I take a new instructor part of me hopes the class sucks and I hate the instructor. But I never do. So now I have a new regular Monday class. Sigh.
TUESDAY 9a Cheyenne TurboKick Kathy 57/537/40, 167/88, 143/76
TUESDAY 10a Cheyenne Pilates Rachel 59/189/60, 115/61, 92/49
TUESDAY 6:30p TurboKick Donalin 50/476/40, 167/88, 143/76
Forgot to turn on monitor until after warm-up. What's funny is that I have the same max and average HR as Kathy this morning and the same fat %. Calories per minute were 9.4211 for Kathy and 9.52 for Donalin.
I'm back to the front of the class. I want somebody fat in the front. Classes are starting to fill up already with a bunch of new people. Met a mother and young daughter today, and she will be back tomorrow for Wednesday night Zumba. There's still some small classes so I'm enjoying having some large classes. I like both the small intimate setting and the huge all-out party. Maybe when I'm skinny I'll go to the back, or maybe I'll feel like the back next week. But for now it's the front, mostly because I have to do SOMEthing to help keep people coming and maybe I can shatter the misperceptions of what a fat person can or cannot do. I keep wanting to do something to help others and maybe I can use my body to that end. Went up half a lb today so on 12/18 I was at 170.5 and now I'm at 168.5. I've pretty much given up on that for now and will reassess on 1/15 with inches and body fat %. Wonder how much the BodyBugg will help (get to order it Friday).
One week a month I wish I were a man. This is that week for January. Going to the gym sucks. Counting down the days.
Didn't bike the 2K today but I estimate I do at least 4K in a spinning class, giving me this week and next week to find out how long the trail is at the park next to the house and the bike in working order.
WEDNESDAY morning: I am sooooo -not- looking forward to spin this morning (see above reference to wanting to be a man). I so want to skip it. At least I can get that and then Zumba out of the way and then be free until Zumba tonight. I hate taking classes like this but I can't take a week off a month. I'm not doing Yoga tomorrow, want to stay upright as much as possible.
WEDNESDAY 8a Ann Cycle Dallas 56/526/40, 166/88, 144/76
WEDNESDAY 10a Sahara Zumba Michelle 57/478/50, 153/81, 132/70
I'm off today, lower numbers. My energy's zapped and during that monthly week you are sluggish, tired, and just zapped. Shows in the numbers. Last month I even skipped a workout. Not skipping any workouts this month. But I'm disappointed in the 478. I hate this. Hopefully it'll be gone by Saturday or Sunday. Spin was fun, but I really don't enjoy going to the gym like this because I don't move as freely as the other weeks.
WEDNESDAY 6.30p Craig Zumba Donalin 57/500/50, 153/81, 136/72
THURSDAY 8a Ann SET Beth 55/431/50, 155/82, 130/69
THURSDAY 9a Agassi TurboKick Rachel 36/335/45, 162/86, 142/75 (got there late to be able to take Beth's class)
THURSDAY Noon Cheyenne Lift Rachel 60/346/60, 136/72, 111/59
As the days pass, my calories are slowly going back up to normal. I give it two more days tops (hopefully). Had to skip swimming this week. Day 2 of running is tonight after Donalin's class. Had one spinning class already, having another one Sunday. Sunday I will also fix up my bike and get spinning shoes.
Going to become TurboKick, Hip Hop Hustle, and PiYo certified in late February, early March. And Schwinn certified within the next two months. Next up sometime in the near future: Zumba. I want to get as many certifications as possible. Then maybe start teaching locally to get some experience. And I want two of the main personal training cerfitications. Linda's teaching the PiYo one and Michelle Olsen is teaching the other two. She seems like a really fun energetic person, I'm psyched.
Body fat went down about 1.5% since December 30th, weight's pretty much the same. If I can keep the same weight and drop body fat for now, I'll be happy. Sooner or later I will hit goal body fat and start losing weight again.
Tried Beth today, against my better judgment (see Linda above). Thanks to Rachel's class moving up an hour on Thursdays, I now have a new Thursday class. I'm scared to try Ginger. I don't think I can take any more classes. Since I have Michelle on Wednesdays, thinking of alternating Michelle and Beth on Fridays, Zumba/TurboKick.
THURSDAY 7p Sahara Zumba Donalin 54/587/35, 167/88, 153/81
Slowly coming back as the week progresses. Tomorrow I get to order the BodyBugg.
I really don't exercise well by myself. If it wasn't for the GX classes, I don't think I would have stuck with this. I'm into my seventh month. So the running is a different experience because I'm by myself at the LVAC track. Get a lot of time to think. I'm really enjoying running. The C25K program is nothing short of amazing. I feel like I fly when I run and it's really a rush. But there's nothing in between me and completing a triathlon but me. How bad do I want this? Bad. I have to draw into my inner strength to achieve something on my own without any extra outside help or support when it comes to running (and biking and swimming) so it's a new experience. You're running towards something (completing a triathlon in m case) and there's nothing but a big open space in front of you, and nothing that can stop you except yourself.
Had to skip swimming this week, will pick it up at 4 laps next week, and will transition from spin class to spin class plus real bike.
FRIDAY 9a Agassi Zumba Michelle 54.509/45, 162/86, 142/75
FRIDAY 6p Craig Zumba Donalin 56/564/40, 164/87, 147/78
SATURDAY 9a Agassi Lift Mai 55/238/60, 135/71, 101/53
SATURDAY 10a Agassi TurboKick Kelly ~1 hour ~500 calories
I am soooo ticked off that I forgot to turn off the monitor for about 40 minutes after class. I had fasted for 13 hours so far when I took the class and I remember looking at it and it being high 500s, but don't know how high. Calling it 500. I wish I had the stats for this one. No food or water for 13 hour and high TKB numbers after Lift. Taking 40 minutes and 228 calories off the weekly total to account for the extra time.
So I had my fasting bloodwork done, total of 17 hours and 45 minutes fast (a combination of an early-ish dinner (ended around 9p), then work, then gym (2 classes), then finding lost paperwork, then about 2 hours waiting at the lab to go in, then going home and preparing the meal). Had an awesome 620 calorie meal == 6 oz raspberries, cheese wrap, fruit juice with fruit pieces, and pistacchios. Going to have a couple of protein drinks and protein bars tonight (740 for all four of them). That still leaves me 340 calories. I think I'm just going to be short today. Goal was 1700. Maybe I'll even just have one of each. Too many missed calories until 2:45p to make up. Tomorrow is a 1600 day.
On my 1900 day I used up 600 calories in protein drinks, I think I can get the same protein in 400.
I'm ready to write. My dream has always been to be a writer. But I guess out of everything, being a writer is what defines me. It's how I define myself. I may not have anything else, but I have my writing. I can't dance, I can't sing, I can't draw, I can't act, and I don't know if I can write, but of anything I do, I do writing the best. So I define myself as a writer, as who I am inside. So what happens if I write something and it sucks, it never sells, and it turns I can't even write? What do I have left if I lose the one thing that I've always relied on to be there for me, to BE me? But I'm strong enough now that I can lose the one piece that I have always used to identify myself and be ok at the other end. I am ready to write because I'm ready to fail at it. I'm ready to lose being a Writer. As a result of the past four months, of course.
It's amazing that I've only gone to GX classes just over four months. My life is changing in other areas that I don't write about (and don't plan to; I've mentioned before that this blog is the censored version and I plan to keep it that way). It's a work in progress. But I don't think you can embark in a journey to better yourself physically without bettering yourself emotionally, mentally, and spiritually at the same time. It all comes bundled together. So you pretty much embark on a mission to make yourself the best you you can be.
I am still terrified of teaching. But part of me "knows" I will be a GX instructor one day. I want to do all this to someone else. I want to pass it on. It's more of a duty, something I have to do. I was given this, now I have to give it to somebody else. So I'm going to have to get over my fear of making mistakes and my shyness being the center of attention in a crowd. It's almost as if you're just a vessel for the mission to propagate. But there's no way to keep this gift all to yourself. It has to be passed on.
I'm starting to hear inspirational more and more, from more and more people. I've never thought of myself as an inspiration, even now. You know who the inspiration are? The GX instructors. They are the ones that should be getting ALL of the credit, not me. I would have quit a long ago if it wasn't for them. I don't take classes, I take people. It's funny because for the triathlon running now I have to rely on myself, and it's hard. It's hard for me to exercise by myself and I don't enjoy it that much. I do enjoy running, which makes it easier. But it's funny that I exercised by myself for two months in order to be ready to exercise with people and then I exercised with people for four months in order to be ready to exercise by myself. Full circle.
SUNDAY 9.30a Agassi Cycle Eliza 66/601/45, 159/84, 139/74
// Dallas out of town, saw Eliza Saturday on the way to Lift and wanted to try her. I better not like her. Sunday is Dallas time. Who am I kidding. I'll figure out how to fit Eliza in on Monday.
Loved Eliza. Forgot to turn off the monitor but not by much, the class passed the one hour mark so at most if was six minutes. VERY close to 600. Let's compare the heart rate's with Dallas' Wednesday class:
166/88, 144/76
Very close. Dallas still gave me higher. But I found Eliza tough, which is good. Dallas is just too much fun to be tough. I'm going to figure out how I can fit Eliza and Leanna in while keeping 2 Dallases.
So I have 2 resolutions for 2010.
#1 is to go to at least one GX class every day of the year. So far, so good. I will have to go to LVAC when 24HF closes like Christmas Day. There are two main things I need to do to insure I can do this: #1: Not get sick, and #2: Not get injured. So I have to eat right and start sleeping more and once I get the test results back, see how the iron is and start taking vitamin supplements. I'm going to have to get over my psychological aversion to Yoga, as it will keep me stretched and elongate the muscles, further strengthening them.
#2 is to do 1 pullup. I found this awesome assisted pullup machine at LVAC. No bells or whistles but does exactly what I need. The one thing I wish it had was weight increments of 5 lbs instead of every 15 lbs (or maybe it does and I haven't figured it out yet). So I'm able to do it with an assist of 100 lbs but not 85 lbs, and I weight 166 lbs. So I can pull 66 lbs but not 81 lbs. If I get down to 110 lbs this year that means I have to be able to lift 44 more lbs to get from 66 to 110. So lose about another 56 lbs (49 lbs lost so far, almost halfway) and gain 44 lbs more of muscle-pulling ability.
My motto is "One-ten in twenty-ten."
Plan to post updates twice a month, starting with the 31st of this month.
I'm close enough to 165 lbs that I'm going for 1650 average cals consumed a day (I calculate my basal metabolism as weight * 10). Down from a current 1700. Zig-zag for next week:
1525
1625
1725
1825
1725
1625
1525
total 11575, average 1652/day. 75 less calories a day per 5 or so lbs lost.
Just for fun, this would be goal (110 lbs, 1100 cals a day).
1000
1100
1200
1300
1200
1100
1000
Total 7900/week, 1128 + whatever I burn to maintain
1000 may seem low, but here's what a 1000 day looks like:
Cheese wrap (250), 50 cherries (200), 2 egg wraps (405), apple (95), peach (70), 1045 calories
That's 6 "meals" a day. Taking away 6 hours sleep, that's something to eat every 3 hours at least. And this week for example I burned 6606 calories, that's an extra 943 calories a day to maintain, or almost double. If I just take one class a day that's at least an extra 300 calories or pistacchios and a banana. And those are just my low calorie days. And I plan to put on quite a bit of muscle, which will allow me to eat more at rest (without taking into account physical activity).
_________________________________
FOOD
1600 1700 1800 1900 1800 1700 1600
Monday: 2 cheese wraps (500), 2 egg wraps (400), 2 Pistacchios (340), 22 cherries (88), protein bar (180), pear (95), total 1603
Tuesday: Pear (95), 17 strawberries (153), cheese wrap X 2 (500), pistacchios (170), 3 egg wraps (605), raspberries (90), 1 peach (70), total 1683
Wednesday: 3 peaches (210), turkey footlong (560), cheese wrap X 2 (500), pistacchios (170), salmon (150), 2 chunky fruit juices (240), total 1830
Thursday: Cheese wrap (250), pistacchios (170), protein drink (300), protein drink (300), 6 oz raspberries (83), Albertson's Multi-grain pasta X 4 (888), total 1991 (goal 1900)
Friday: Cheese wrap (250), pistacchios (170), raspberries (82), pasta (220), fruit drink (110), partial total 832. For dinner has 2 bowls of soup (nothing in it), three pieces of chicken (no skin), four chicken patties, and fruit. Calling it 1000 calories and calling it 1832 for the day.
Saturday: (goal 1700) 2 X protein drink (280), 2 protein bar (360), cheese wrap (250), 6 oz raspberries (80), pistacchios (170), 2 X fruit juice with fruit pieces (220), total 1360 (had blood drawn for 4-month bloodwork results, fasted until 2:45p (out of work at 8a, gym 9a to 11a, back home to find missing paperwork, 2 hours wait time at the lab, getting back home and preparing food)).
Sunday: 23 strawberries (207 calories), 77 cherries (308 calories), protein drink (190), protein bar (180), cheese wrap (250), chips (200), pistacchios (170), 4 sugar-free Jello (40), total 1545 (goal 1525)
_________________________
1603, 1683, 1830, 1991, 1832, 1360, 1545, total for the week estimated 11844, average 1695/day
2014 cals burned at rest a day (based on 166 lbs), 14098 a week
Weekly totals: 19 classes, 8818 gross cals - 228 (forgot to turn off monitor), 1065 minutes - 40 (forgot to turn off monitor) = 8590 gross cals, 1025 minutes, 7103 net cals
14098 - 11844 + 7103 = 9357 caloric deficit, goal 7000
Another week come and gone. Bring on the next week.
Sunday, December 20, 2009
Monday, December 28th, 2009 - Sunday, January 3rd, 2010
MONDAY morning - I really like Mondays nowadays, favorite day of the week for me. It's a fresh new week, with a week's worth of classes to look forward to. By the time we get to the weekend, the week feels old and stale. Really happy about TKB yesterday, finally felt in tune with the class after about a week of feeling off. Still have cold symptoms (everyone it seems is sick with the flu... I wonder if I have a mild case of something for about 3 weeks now instead of something stronger because of all the exercising). I've been so hungry lately. I try to space my meals and I try not to be hungry, and the trick is making those of two things happen at the same time. Going to shoot for 1700 a day this week. I always feel like a meal behind, like if I added a 100 calorie something I would catch up. Maybe I'll have to try going one day to 1800 and the rest at 1700. Heavy day today, with TK and SET in the morning, then an hour rest until Lift, then six hours rest until another TK and SET. New combo - Michelle and SET. I think TK is edging out Zumba as favorite class right now, and SET is giving Lift a run for its money. I'm going to try Core Central with Kathy this Wednesday and it seems the class has weights, which I didn't know. So now I have four weights classes, Lift, SET, PowerSculpt, and Core Central, although it seems I just add to Lift days instead of replacing. Never done three weights in one day, so this is a bit of an experiment. Depending on how I feel at the end I'll decide whether to repeat it or not. 24T going on on Thursday, right before mom comes back from an extended trip overseas. She hasn't seen me since the day before I started going to the gym, about 44 lbs ago.
This past couple of weeks I've stopped losing. I'm not worried yet as I added Spin and heavy weights. I'm keeping a close eye on it. If it's just muscle I'm building, it will peter out eventually and then all that extra muscle will burn the rest of the fat off. So if you're going to try to add muscle while losing weight you're going to have to need the patience and the faith that you're not gaining fat and actually making progress while the scale doesn't move, so I lost the scale. Waist has same measurement. Haven't done arms and legs lately. I think I have more muscle in my legs. I wish there was an accurate way to measure muscle-building progress other than doing the "right" things (eating enough and right, going heavy) and hope it all works out in the end. I'm at a stage where the positive reinforcement (i.e. the scale going down) stops and you just go to the gym just because you go. But that's enough for me, nowadays I'm either at the gym or writing on Facebook how I miss the gym. I feel great when I go and love pushing myself harder and harder each time. I can't wait until I'm 110 lbs and can start doing what I want in class instead of what I can.
I start preparing for the triathlon in a week. Running is going to be the hardest, but I'm up for the challenge. I have to conquer running once and for all. I can take 3 classes back to back but I get winded after one minute of running; it's the darndest thing. I just can't run. So I'm going to do the Couch25K program (and the running portion of the triathlon is conveniently 5K) which takes you from no running to running 5K, and my training window is 18 weeks, conveniently twice the length of the program, so I can do it once. That program is about 30 minutes three times a week. It's also 30K bike ride. Have to ask Dallas on Wednesday about how many kilometers we bike in a class to get an idea. Got a bike pump and a helmet so I can get the bike ready and start training on the park next to the house three times a week. Thinking of starting with 2K and adding 2K a week, so I'll be doing 36K by the end of the training period. It's 32 laps swimming, so I plan to start with 2 laps and add 2 a week, making it 36 laps at the end of the training period. Plan to do that three times a week also. Plan to do them on the same day but not necessarily together. At the end of 4 weeks I will try a quarter of the whole thing together, at the end of another 4 weeks half of the whole thing together, and the end of week 12 three quarters of the whole thing together, at the end of 16 weeks the whole thing together, and then three weeks rest until the triathlon. Wasn't planning to do a triathlon this soon but why the heck not. Thinking of renting a pro bike for the day if it's not too expensive ($60 or less or so for the day).
MONDAY 9a Sahara Michelle TurboKick 57/526/45, 163/86, 140/74
MONDAY 10a Sahara Michelle SET 53/349/55, 148/78, 118/62
MONDAY 6.30p Ann TurboKick Kathy 59/552/45, 165/87, 142/75
MONDAY 7.30p Ann SET Kathy 45/298/60, 149/79, 118/62 (monitor stopped working towards end of class)
TUESDAY morning - Had scheduled a Lift at noon but after that TurboKick/SET combo, I couldn't. I don't think I'm going to do combos with SET anymore, right now that's really a standalone class for me. That class really wears me out. Cardio/Lift or Cardio/Sculpt works. And TKB/Zumba. But the specific combination of TKB/SET is too much for me right now, especially twice in one day. Maybe if I haven't gotten a good workout that week and I want to go all out, but I'm going to try to stay away from it. The thing of pushing myself like in TKB/SET is that SET really suffers -and- so does the next class, usually. I don't perform well -and- further wear myself out. Better to rest and just go all out in the next class.
I decided to start using the handheld Omron bodyfat measuring device. 12/28 5:30p 34.5 % Body Fat, indicated at High. I'm almost positive I was at Very High when I was at around 205 lbs. I GAINED 3.5 pounds in the last ten days as of yesterday, from a lowest of 170.5 to 174 lbs yesterday. Curious to see what it's like this morning. I won't do BF again until two weeks from yesterday. Even if the reading itself isn't accurate, it should be as inaccurate every reading, so I'll be able to see progress (or the lack thereof). It's important for me to have some numeric representation of how I'm doing so that I know if I need to adjust what I'm doing.
I'm having a hard time with the calories. Yesterday I ate over 1900. So I don't know if to go for 1900 a day, missing the 7k weekly caloric deficit, and suffer from no hunger, or go a little hungry and hit 1700 and the 7k deficit. Still mulling that out. Today I did something different in that I brought no food to work on purpose and after five hours, I'm not hungry at all. I think I'm going to stop eating at work and just have all my calories at home, with a meal right before work and a meal right when I get home. If I go straight to the gym I'll just take a protein drink with me.
Mom comes back in two days. She hasn't since me since BG (Before Gym). Numerically I'm 41 lbs lighter counting the 3.5 lbs I gained back. She has seen pictures on Facebook but I don't think it's the same. That will be interesting. My family gets together and eats, that's what it does. Hispanic Jews. My family loves food. As do I, I just like a different kind of food.
I've been reading about fasting and I want to start reading more about it, I haven't found any site that talks about it being negative, it's just praise after praise. I could write a bunch about it but your body basically first releases gunked up toxins into the blood for energy, and eventually burns it off or just expels it next time you eat, so it's great in order to get rid of toxins. Then it uses up all glycogen in the bloodstream, THEN it goes a bit for muscle and also a lot for fat. So if you have a good workout and weighlifting regimen you shouldn't worry about muscle loss (after all, muscle is being broken down -all- the time). Also just ordered The Warrior Diet on Amazon about eating light throughout the day and heavy at night, worth a read.
So right now I'm kind of in a holding position for the next couple of weeks, and wondering if I eat to a caloric deficit or to a point of no hunger.
TUESDAY 9a TurboKick Kathy 56/541/40,170/90, 145/77
TUESDAY 10a Pilates Rachel 60/299/60, 126/67, 106/56
TUESDAY 6.30p TurboKick Donalin 57/509/45, 164/87, 139/74
What is keeping you right now from being the perfect version of yourself? Neat and tidy house, even temper, no procrastination, etc. What keeps us from making choices that are good for us, what keeps us stuck in situations we want to get out of? Change seems so simple. You want to be tidier, or neater, or a better dancer, or go hiking, or a better parent, or a better listener, or lose weight, or gain muscle, or make new friends, or achieve a particular goal. And the step or steps are really so simple and so within your reach. But for whatever reason it never gets done. Fear? What is it that we are so scared of? Failing? Is it better to have a dream that you -could- change if you wanted to than to try and fail? And what happens if we really are never good enough?
I thought of something in the car on the way back from the gym. Let's say you come across the chance to do something that will change your life. Something that terrifies you. You are on the cusp of finally breaking free if you could reach out and do it. And you don't. And you freeze. Next time, repeat after me: You have two seconds to figure out what's scaring you and two seconds to get over it. Go. Isn't it really that simple? And yet why don't we? Simple vs. easy. Most things in life really are simple, few are easy. What is that invisible wall that is always seeming to keep us from what it is that we want to do to become the people we want to be doing the things we really want to do?
WEDNESDAY 8a Cycle Dallas 57/572/40 163/86 146/77
WEDNESDAY 10a Ann Zumba Donalin 55/504/45 171/90 140/74
Ok, so one of two things is happening. I either hit my first plateau or I'm gaining muscle because of the heavy weights and spinning. I measured my body fst % on Monday and will measure again in two week's time. Today I'm starting what's called a zig-zag diet, which is just varying the amount of calories you consume in a day to keep your body from plateauing.
For the past two weeks or so I've been at 170.5-174, with a current of 173.
The good thing about all this is what if something's not working, you just change, even from one day to the next. I have to figure out how to break plateaus (and even if I'm in one) and how to measure muscle mass progress, and I've started both, now it's just a matter of waiting a week and a half to see what the results were'
I'm using an Omron body fat monitor. Even if the number itself is not accurate, it should be as innacurate every single time, making it easy to track progress. I have a little rant about insurance companies. They should cover the cost of at least one DEXA scan per year (measures body fat and muscle mass accurately). Aren't I saving them uncountable money in future medical bills? So I got the body fat taken care of. Here's the caloric breakdown for the rest of the week:
W: 1600
Th: 1700
F: 1500
Sa: 1800
Su: 1600
WEDNESDAY 5.30p Craig Core Central Kathy 61/282/60, 138/73, 103/55
WEDNESDAY 6.30 Craig Zumba Donalin 55/489/50, 195/103, 137/72
FINALLY went down. FINALLY. New lowest weight, 168.5. Went down some inches throughout my body. Extremely pleased. Day 2 of Zig-zagging, 1700 calories today. Slept 8 glorious hours. My New Year's Resolution is to sleep more.
THURSDAY 9a Agassi TurboKick Rachel 66/590/45, 160/85, 139/74
FRIDAY 12:30p LVAC/Sahara Zumba Olga 64/574/45, 173/92, 138/73
I was going to do Spin with Leanna but all the bikes were taken, so I was turned away. 24HF had no classes after 11a, so I was out of luck for the day. I was a bit pissed. I really wanted to take the spin class. So I drive home and since LVAC is on the way I drop by to see if there's any classes. There isn't (the last ones were already over their halfway mark and I don't do Yoga at noon), but there's a 12:30p Zumba at another location. Who was teaching it? Olga!! Taking her class again made me realize how much I missed it. I'm going to restart going to LVAC and taking her mostly. Only thinking 3 LVAC classes or so a week. So 24 HF turned be away and right into LVAC's open arms. No worries, I still like 24HF better. I'm so glad I got my workout in.
I ate emotionally today. I was waiting to go to class at the other location and I was pissed at not being able to take the spin class so I ate a 16oz cup of plain yogurt with real fruit pieces and assorted nuts. I enjoyed the hell out of it. But I'm even more pissed because I let myself eat emotionally, I hadn't done that in a long time, and it depresses me that I'm not stronger than my emotions and that I have to turn to food to make myself feel better. It's not what I ate, I'll live eating yogurt, fruit, and nuts, it's eating to make myself feel better that's pissing me off. And on the first day of the new year, too. Great start to twenty-ten (sarcasm). Still keeping to around 1500 calories for the day, I'm overestimating the calories on that yogurt to 400. But I had Olga again and realized how much I missed her class and met another spunky instructor, Lola. Haven't taken her class but I like her already. So now my LVAC favorite instructors are up to 3. I really like outgoing personalities, the ones that don't mind putting on a show. That's why I like going to shows so much, also. I'm not like that and I don't get like that around people like that, but I like being around that. Poster child of that type of personality is Dallas. It just brings up the energy in the room tremendously.
So I woke up to 169 lbs, missed a workout, ate emotionally, made up the workout, still pissed and depressed. I'm off to bed (I do work tonight so that's an excuse to sleep ..............). Doing English only at work tonight (got stuck with it, I normally do Spanish/English, mostly Spanish... they're giving me a temp login for the occasion). So Jan first wasn't that great of a day, let's see what Jan 2nd brings.
This is the first year that I really looked forward to the new year. All other years I was indifferent, it was just a new year. I can finally stop saying "My dad died this year." It's a little thing, but it's a big difference. I can leave that horrible year behind. And I do think that time helps. I don't think time heals all wounds, but I do think it numbs them. Something broke when my dad died that can never be put back together again, but maybe it can be mended with glue so it's almost the same. So many things have changed and I have changed so much in ways that make it impossible to go back to the way things were. So, for the first time in my life, I looked forward to a new year. And the first day sucked.
Going to try to sleep more this year. Debbie out.
SATURDAY 9a Agassi Lift Mai 55/265/60, 127/67, 104/55
SATURDAY 10a Agassi TurboKick Kelly 54/538/35, 172/91, 149/79
The thinner I get, the fatter I think I look and feel. I guess what fat is left is more noticeable in a smaller package. Stuck at 169lbs with a lowest of 168.5. 17 days, 2 lbs lost. Fat % seems to remain the same. Lost some inches. I measured myself on the 30th, plan to do it again mid-month and end-of month from now on. Plan to record weight, inches, and fat %. Hoping SOMEthing starts moving soon.
I realized I will need plastic surgery. It's not a question of vanity but necessity. Skin's not retracting. I never thought I was the kind of person who would get plastic surgery. I'm not against people who do, it's a personal choice, it just wasn't a personal for me until now. It just saddens and ticks me off at the same time that I caused permanent physical damage to my body by allowing myself to go to 230 lbs.
Time to recommit. Time to go harder from now on that I've gone before. I'm watching the food and eating tons of fruit so that can stay the same.
SUNDAY 9a Sahara Cycle Dallas 58/615/35, 172/91, 153/81
FINALLY broke 1600 on the bike. But now I know what I need to do to break 1600 (go faster than I thought I could). Getting some spin shows Tuesday before the next spinning class. It felt awesome, and felt like I was going to pass out a few times in the class. I'm actually surprised I only went to 91, I thought this was going to be my highest peak. It's my highest average but not my much, Kelly's average was very close.
SUNDAY NIGHT - I find that this whole working out thing is spilling over into other parts of my life and I find myself doing things I've never done before. This is going to be one of those general, not-in-detail things, but today was good. The impact that 24HF has had in my life is just barely showing itself. I may have found my most favorite corporation in the world. And I certainly want to do something to help other people change; trainer, instructor, motivational speaker, etc. SOMEthing.
Week over. Start over tomorrow. Still holding around 169 lbs, not losing weight, going to write final weight in about 3 hours. Have my body fat % and inches measured so that I can do it again on the 15th.
Total so far: 16 classes, 7503 gross cals, 904 mins, 6183 net cals.
_____________________
FOOD
Monday: 15 strawberries (135), 2 bananas (210), 2 shakes (380), protein bar (180), cheese wrap (250), 3 egg wraps (610), Pistacchios (170), total 1935
Tuesday: Shake (190), cheese wrap (250), Pistacchios (170), 2 Turkey Breast Footlongs (1120), protein bar (180), 19 strawberries (171), total 2081
Wednesday: 2 apples (190), 2 protein bars (360), 3 cheese wraps (750), 2 serving Pistacchios (340), total 1640
Thursday: 1 serving Pistacchios (170), cheese wrap (250), 6 oz blueberries (100), 2 egg wraps (420), 4 chips (20), Apex Brownie Delight (230), total so far 1190, goal 1700 for the day. Had tilapia, some meat, and some turkey, one crab leg, and 2 oysters for dinner. Calling it 1700 for the day.
Friday: 1 serving Pistacchios (170), cheese wrap (250), egg wrap (200), yogurt with nuts and fruit (calling it 400), 25 cherries (100), 2 egg wraps (410), total 1530
Saturday: 51 cherries 204, 16 strawberries 144, cheese wrap 250, protein bar 180, pistacchios (170), banana (105), peach 70, 2 egg wraps 410, total 1533
Sunday: 3 peaches (210), banana (105), egg wrap (200), cheese wrap (250), Pistacchios (170), protein bar (180), 40 grapes (80), apple (95), banana (105), total 1395. I couldn't make myself eat more.
1935, 2081, 1640, 1700, 1530, 1533, 1395, total 11814
Lowest weight of the week: 168.5 lbs. 2030 calories burned a day (based on 168 lbs), 14210 a week.
14210 - 11814 + 6183 = 8579 caloric deficit
This past couple of weeks I've stopped losing. I'm not worried yet as I added Spin and heavy weights. I'm keeping a close eye on it. If it's just muscle I'm building, it will peter out eventually and then all that extra muscle will burn the rest of the fat off. So if you're going to try to add muscle while losing weight you're going to have to need the patience and the faith that you're not gaining fat and actually making progress while the scale doesn't move, so I lost the scale. Waist has same measurement. Haven't done arms and legs lately. I think I have more muscle in my legs. I wish there was an accurate way to measure muscle-building progress other than doing the "right" things (eating enough and right, going heavy) and hope it all works out in the end. I'm at a stage where the positive reinforcement (i.e. the scale going down) stops and you just go to the gym just because you go. But that's enough for me, nowadays I'm either at the gym or writing on Facebook how I miss the gym. I feel great when I go and love pushing myself harder and harder each time. I can't wait until I'm 110 lbs and can start doing what I want in class instead of what I can.
I start preparing for the triathlon in a week. Running is going to be the hardest, but I'm up for the challenge. I have to conquer running once and for all. I can take 3 classes back to back but I get winded after one minute of running; it's the darndest thing. I just can't run. So I'm going to do the Couch25K program (and the running portion of the triathlon is conveniently 5K) which takes you from no running to running 5K, and my training window is 18 weeks, conveniently twice the length of the program, so I can do it once. That program is about 30 minutes three times a week. It's also 30K bike ride. Have to ask Dallas on Wednesday about how many kilometers we bike in a class to get an idea. Got a bike pump and a helmet so I can get the bike ready and start training on the park next to the house three times a week. Thinking of starting with 2K and adding 2K a week, so I'll be doing 36K by the end of the training period. It's 32 laps swimming, so I plan to start with 2 laps and add 2 a week, making it 36 laps at the end of the training period. Plan to do that three times a week also. Plan to do them on the same day but not necessarily together. At the end of 4 weeks I will try a quarter of the whole thing together, at the end of another 4 weeks half of the whole thing together, and the end of week 12 three quarters of the whole thing together, at the end of 16 weeks the whole thing together, and then three weeks rest until the triathlon. Wasn't planning to do a triathlon this soon but why the heck not. Thinking of renting a pro bike for the day if it's not too expensive ($60 or less or so for the day).
MONDAY 9a Sahara Michelle TurboKick 57/526/45, 163/86, 140/74
MONDAY 10a Sahara Michelle SET 53/349/55, 148/78, 118/62
MONDAY 6.30p Ann TurboKick Kathy 59/552/45, 165/87, 142/75
MONDAY 7.30p Ann SET Kathy 45/298/60, 149/79, 118/62 (monitor stopped working towards end of class)
TUESDAY morning - Had scheduled a Lift at noon but after that TurboKick/SET combo, I couldn't. I don't think I'm going to do combos with SET anymore, right now that's really a standalone class for me. That class really wears me out. Cardio/Lift or Cardio/Sculpt works. And TKB/Zumba. But the specific combination of TKB/SET is too much for me right now, especially twice in one day. Maybe if I haven't gotten a good workout that week and I want to go all out, but I'm going to try to stay away from it. The thing of pushing myself like in TKB/SET is that SET really suffers -and- so does the next class, usually. I don't perform well -and- further wear myself out. Better to rest and just go all out in the next class.
I decided to start using the handheld Omron bodyfat measuring device. 12/28 5:30p 34.5 % Body Fat, indicated at High. I'm almost positive I was at Very High when I was at around 205 lbs. I GAINED 3.5 pounds in the last ten days as of yesterday, from a lowest of 170.5 to 174 lbs yesterday. Curious to see what it's like this morning. I won't do BF again until two weeks from yesterday. Even if the reading itself isn't accurate, it should be as inaccurate every reading, so I'll be able to see progress (or the lack thereof). It's important for me to have some numeric representation of how I'm doing so that I know if I need to adjust what I'm doing.
I'm having a hard time with the calories. Yesterday I ate over 1900. So I don't know if to go for 1900 a day, missing the 7k weekly caloric deficit, and suffer from no hunger, or go a little hungry and hit 1700 and the 7k deficit. Still mulling that out. Today I did something different in that I brought no food to work on purpose and after five hours, I'm not hungry at all. I think I'm going to stop eating at work and just have all my calories at home, with a meal right before work and a meal right when I get home. If I go straight to the gym I'll just take a protein drink with me.
Mom comes back in two days. She hasn't since me since BG (Before Gym). Numerically I'm 41 lbs lighter counting the 3.5 lbs I gained back. She has seen pictures on Facebook but I don't think it's the same. That will be interesting. My family gets together and eats, that's what it does. Hispanic Jews. My family loves food. As do I, I just like a different kind of food.
I've been reading about fasting and I want to start reading more about it, I haven't found any site that talks about it being negative, it's just praise after praise. I could write a bunch about it but your body basically first releases gunked up toxins into the blood for energy, and eventually burns it off or just expels it next time you eat, so it's great in order to get rid of toxins. Then it uses up all glycogen in the bloodstream, THEN it goes a bit for muscle and also a lot for fat. So if you have a good workout and weighlifting regimen you shouldn't worry about muscle loss (after all, muscle is being broken down -all- the time). Also just ordered The Warrior Diet on Amazon about eating light throughout the day and heavy at night, worth a read.
So right now I'm kind of in a holding position for the next couple of weeks, and wondering if I eat to a caloric deficit or to a point of no hunger.
TUESDAY 9a TurboKick Kathy 56/541/40,170/90, 145/77
TUESDAY 10a Pilates Rachel 60/299/60, 126/67, 106/56
TUESDAY 6.30p TurboKick Donalin 57/509/45, 164/87, 139/74
What is keeping you right now from being the perfect version of yourself? Neat and tidy house, even temper, no procrastination, etc. What keeps us from making choices that are good for us, what keeps us stuck in situations we want to get out of? Change seems so simple. You want to be tidier, or neater, or a better dancer, or go hiking, or a better parent, or a better listener, or lose weight, or gain muscle, or make new friends, or achieve a particular goal. And the step or steps are really so simple and so within your reach. But for whatever reason it never gets done. Fear? What is it that we are so scared of? Failing? Is it better to have a dream that you -could- change if you wanted to than to try and fail? And what happens if we really are never good enough?
I thought of something in the car on the way back from the gym. Let's say you come across the chance to do something that will change your life. Something that terrifies you. You are on the cusp of finally breaking free if you could reach out and do it. And you don't. And you freeze. Next time, repeat after me: You have two seconds to figure out what's scaring you and two seconds to get over it. Go. Isn't it really that simple? And yet why don't we? Simple vs. easy. Most things in life really are simple, few are easy. What is that invisible wall that is always seeming to keep us from what it is that we want to do to become the people we want to be doing the things we really want to do?
WEDNESDAY 8a Cycle Dallas 57/572/40 163/86 146/77
WEDNESDAY 10a Ann Zumba Donalin 55/504/45 171/90 140/74
Ok, so one of two things is happening. I either hit my first plateau or I'm gaining muscle because of the heavy weights and spinning. I measured my body fst % on Monday and will measure again in two week's time. Today I'm starting what's called a zig-zag diet, which is just varying the amount of calories you consume in a day to keep your body from plateauing.
For the past two weeks or so I've been at 170.5-174, with a current of 173.
The good thing about all this is what if something's not working, you just change, even from one day to the next. I have to figure out how to break plateaus (and even if I'm in one) and how to measure muscle mass progress, and I've started both, now it's just a matter of waiting a week and a half to see what the results were'
I'm using an Omron body fat monitor. Even if the number itself is not accurate, it should be as innacurate every single time, making it easy to track progress. I have a little rant about insurance companies. They should cover the cost of at least one DEXA scan per year (measures body fat and muscle mass accurately). Aren't I saving them uncountable money in future medical bills? So I got the body fat taken care of. Here's the caloric breakdown for the rest of the week:
W: 1600
Th: 1700
F: 1500
Sa: 1800
Su: 1600
WEDNESDAY 5.30p Craig Core Central Kathy 61/282/60, 138/73, 103/55
WEDNESDAY 6.30 Craig Zumba Donalin 55/489/50, 195/103, 137/72
FINALLY went down. FINALLY. New lowest weight, 168.5. Went down some inches throughout my body. Extremely pleased. Day 2 of Zig-zagging, 1700 calories today. Slept 8 glorious hours. My New Year's Resolution is to sleep more.
THURSDAY 9a Agassi TurboKick Rachel 66/590/45, 160/85, 139/74
FRIDAY 12:30p LVAC/Sahara Zumba Olga 64/574/45, 173/92, 138/73
I was going to do Spin with Leanna but all the bikes were taken, so I was turned away. 24HF had no classes after 11a, so I was out of luck for the day. I was a bit pissed. I really wanted to take the spin class. So I drive home and since LVAC is on the way I drop by to see if there's any classes. There isn't (the last ones were already over their halfway mark and I don't do Yoga at noon), but there's a 12:30p Zumba at another location. Who was teaching it? Olga!! Taking her class again made me realize how much I missed it. I'm going to restart going to LVAC and taking her mostly. Only thinking 3 LVAC classes or so a week. So 24 HF turned be away and right into LVAC's open arms. No worries, I still like 24HF better. I'm so glad I got my workout in.
I ate emotionally today. I was waiting to go to class at the other location and I was pissed at not being able to take the spin class so I ate a 16oz cup of plain yogurt with real fruit pieces and assorted nuts. I enjoyed the hell out of it. But I'm even more pissed because I let myself eat emotionally, I hadn't done that in a long time, and it depresses me that I'm not stronger than my emotions and that I have to turn to food to make myself feel better. It's not what I ate, I'll live eating yogurt, fruit, and nuts, it's eating to make myself feel better that's pissing me off. And on the first day of the new year, too. Great start to twenty-ten (sarcasm). Still keeping to around 1500 calories for the day, I'm overestimating the calories on that yogurt to 400. But I had Olga again and realized how much I missed her class and met another spunky instructor, Lola. Haven't taken her class but I like her already. So now my LVAC favorite instructors are up to 3. I really like outgoing personalities, the ones that don't mind putting on a show. That's why I like going to shows so much, also. I'm not like that and I don't get like that around people like that, but I like being around that. Poster child of that type of personality is Dallas. It just brings up the energy in the room tremendously.
So I woke up to 169 lbs, missed a workout, ate emotionally, made up the workout, still pissed and depressed. I'm off to bed (I do work tonight so that's an excuse to sleep ..............). Doing English only at work tonight (got stuck with it, I normally do Spanish/English, mostly Spanish... they're giving me a temp login for the occasion). So Jan first wasn't that great of a day, let's see what Jan 2nd brings.
This is the first year that I really looked forward to the new year. All other years I was indifferent, it was just a new year. I can finally stop saying "My dad died this year." It's a little thing, but it's a big difference. I can leave that horrible year behind. And I do think that time helps. I don't think time heals all wounds, but I do think it numbs them. Something broke when my dad died that can never be put back together again, but maybe it can be mended with glue so it's almost the same. So many things have changed and I have changed so much in ways that make it impossible to go back to the way things were. So, for the first time in my life, I looked forward to a new year. And the first day sucked.
Going to try to sleep more this year. Debbie out.
SATURDAY 9a Agassi Lift Mai 55/265/60, 127/67, 104/55
SATURDAY 10a Agassi TurboKick Kelly 54/538/35, 172/91, 149/79
The thinner I get, the fatter I think I look and feel. I guess what fat is left is more noticeable in a smaller package. Stuck at 169lbs with a lowest of 168.5. 17 days, 2 lbs lost. Fat % seems to remain the same. Lost some inches. I measured myself on the 30th, plan to do it again mid-month and end-of month from now on. Plan to record weight, inches, and fat %. Hoping SOMEthing starts moving soon.
I realized I will need plastic surgery. It's not a question of vanity but necessity. Skin's not retracting. I never thought I was the kind of person who would get plastic surgery. I'm not against people who do, it's a personal choice, it just wasn't a personal for me until now. It just saddens and ticks me off at the same time that I caused permanent physical damage to my body by allowing myself to go to 230 lbs.
Time to recommit. Time to go harder from now on that I've gone before. I'm watching the food and eating tons of fruit so that can stay the same.
SUNDAY 9a Sahara Cycle Dallas 58/615/35, 172/91, 153/81
FINALLY broke 1600 on the bike. But now I know what I need to do to break 1600 (go faster than I thought I could). Getting some spin shows Tuesday before the next spinning class. It felt awesome, and felt like I was going to pass out a few times in the class. I'm actually surprised I only went to 91, I thought this was going to be my highest peak. It's my highest average but not my much, Kelly's average was very close.
SUNDAY NIGHT - I find that this whole working out thing is spilling over into other parts of my life and I find myself doing things I've never done before. This is going to be one of those general, not-in-detail things, but today was good. The impact that 24HF has had in my life is just barely showing itself. I may have found my most favorite corporation in the world. And I certainly want to do something to help other people change; trainer, instructor, motivational speaker, etc. SOMEthing.
Week over. Start over tomorrow. Still holding around 169 lbs, not losing weight, going to write final weight in about 3 hours. Have my body fat % and inches measured so that I can do it again on the 15th.
Total so far: 16 classes, 7503 gross cals, 904 mins, 6183 net cals.
_____________________
FOOD
Monday: 15 strawberries (135), 2 bananas (210), 2 shakes (380), protein bar (180), cheese wrap (250), 3 egg wraps (610), Pistacchios (170), total 1935
Tuesday: Shake (190), cheese wrap (250), Pistacchios (170), 2 Turkey Breast Footlongs (1120), protein bar (180), 19 strawberries (171), total 2081
Wednesday: 2 apples (190), 2 protein bars (360), 3 cheese wraps (750), 2 serving Pistacchios (340), total 1640
Thursday: 1 serving Pistacchios (170), cheese wrap (250), 6 oz blueberries (100), 2 egg wraps (420), 4 chips (20), Apex Brownie Delight (230), total so far 1190, goal 1700 for the day. Had tilapia, some meat, and some turkey, one crab leg, and 2 oysters for dinner. Calling it 1700 for the day.
Friday: 1 serving Pistacchios (170), cheese wrap (250), egg wrap (200), yogurt with nuts and fruit (calling it 400), 25 cherries (100), 2 egg wraps (410), total 1530
Saturday: 51 cherries 204, 16 strawberries 144, cheese wrap 250, protein bar 180, pistacchios (170), banana (105), peach 70, 2 egg wraps 410, total 1533
Sunday: 3 peaches (210), banana (105), egg wrap (200), cheese wrap (250), Pistacchios (170), protein bar (180), 40 grapes (80), apple (95), banana (105), total 1395. I couldn't make myself eat more.
1935, 2081, 1640, 1700, 1530, 1533, 1395, total 11814
Lowest weight of the week: 168.5 lbs. 2030 calories burned a day (based on 168 lbs), 14210 a week.
14210 - 11814 + 6183 = 8579 caloric deficit
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