Why do we think if no one sees us eat it doesn't count? Or it's not as much as it was? I used to eat in the car on the way home from work, then eat more when I got home. I thought Mark wouldn't think I ate as much as I did.
But I was fat, so I must of been eating alot of food I didn't need. I wasn't "hiding " anything. I was carrying the evidence on my body. When I see an overweight person I know they are eating too much, and probably the wrong foods, and not exercising enough.
One of my favorite responses to the question " How did you lose all that weight?" is, " I stopped doing what was making me fat!". I stopped eating 4000 calories a day and I started exercising.
Now that I've been blogging for a week, I realized how much "secret eating" I had been doing. Yes, I kept a food journal, but not as religously as once had. Somehow really writing everything down keeps you out of denial. And becoming accountable is very motivating.
My "secret eating" wasn't so much the amount of calories I was eating, but what kind of calories I was eating. That's what I realized yesterday. And keeping a daily log put it right in front of me.
Dieting is an evolution. The further you get into it the more you refine it and tweak it. Like training, it's about progression and individualization.
Because of my journal I was able to see this pattern of craving sugar. I know I've cut my carbs too low when I crave sugar too much. And I had. So I'll try something different. And even though I hadn't gained weight ( the benefit of calorie counting and KB training) I wasn't happy with the division of nutrients. After all I want to live to enjoy this new body I have.
Todays menu
5-6am coffee w/ cream 60 cal.
9:30 am lg.apple 120 cal.
10:30am 5 prunes w/PNB 310 cal.
2:00pm mexican veg soup w/ 4oz. chicken and 1/2 c. corn 350 cal.
3:30pm 2 hard boiled eggs 140 cal.
5:00pm whole wheat spagetti w/ broccoli sauce + add 1 c. steamed broccoli 500 cal.
Total calories 1480 Good calories!
Today was a good day.
Sunday, November 19, 2006
Saturday, November 18, 2006
2 Minute Sets
Saturday is usually a swing combination day, but I knew I wanted to do 2 min. sets and decided to throw some cleans, presses and snatches into the mix.
When I first started to KB I combined all the moves I knew into each set. Usually a swing, clean press, snatch then transfer to the other side and repeat the sequence. It took approx. 2 1/2 min. to do 12 on each side. I would take another 2-2 1/2 min. rest, total was 5 min. per set/rest.
I only did 5-6 repeats of this combination per WO twice a week. And the results would be amazing after a few months. That's when I started training longer, and really being creative with other combinations.
The original purpose for this method was to overcome boredom by concentrating more on the sequence of movements than the workload. It's still the primary reason!
Warm-up
40 2 hand swing w/26lb. 1min. on 1 min. off Total 10 mins.
10 L 10 R x 4 repeats w/26lb. 2 min. on 1 min. off Total 15 mins.
7 L swing, clean press, snatch, trans to R repeat same combo 7 times. 2min. on 1 min. off
20 one hand swing L, 20 R, 20 L 20 R. 2min. on 1 min. off
7 clean press, snatch, transfer each side 2min. on 1 min. off
I repeated the last 4 sets 3 times in the same order. The 4 sets with rest totaled 12 min. x 3 = 36 min.
I finished with one more repeat of the last combo, 2min on 1 min. off.
And 20 1 swing/ 1 transfer 2min.
Total WO time 67 min. Approx. reps 1552
Todays menu
5:30- 7am coffee w/cream 75 cal.
7:30am pre-workout sweets 300 cal.
11:00 coffee w/ cream 45 cal.
1:30 apple 100 cal.
3:00 5 prunes w/ PNB (peanut butter) 275 cal.
4:00 mexican veg soup w/ chicken, 1/2 c.corn, 1oz. chedder cheese 450 cal.
5:30 sweets 400 cal.
Total calories 1645
Today is an optional cheat day. I could have eaten anything and everything that I wanted. But, Thursday I binged so I decided to not go crazy.
I'm completely ashamed that almost HALF of my calories came from crap. Ashamed because it's just not healthy.
I'm really proud of the food that I cook and eat. Then I blow it by what seems sometimes to be an uncontrolable hunger for sweets.
Can't get emotional about it. It's probably time to add in some carbs. I'll try that next.
Today was a good KB day.
When I first started to KB I combined all the moves I knew into each set. Usually a swing, clean press, snatch then transfer to the other side and repeat the sequence. It took approx. 2 1/2 min. to do 12 on each side. I would take another 2-2 1/2 min. rest, total was 5 min. per set/rest.
I only did 5-6 repeats of this combination per WO twice a week. And the results would be amazing after a few months. That's when I started training longer, and really being creative with other combinations.
The original purpose for this method was to overcome boredom by concentrating more on the sequence of movements than the workload. It's still the primary reason!
Warm-up
40 2 hand swing w/26lb. 1min. on 1 min. off Total 10 mins.
10 L 10 R x 4 repeats w/26lb. 2 min. on 1 min. off Total 15 mins.
7 L swing, clean press, snatch, trans to R repeat same combo 7 times. 2min. on 1 min. off
20 one hand swing L, 20 R, 20 L 20 R. 2min. on 1 min. off
7 clean press, snatch, transfer each side 2min. on 1 min. off
I repeated the last 4 sets 3 times in the same order. The 4 sets with rest totaled 12 min. x 3 = 36 min.
I finished with one more repeat of the last combo, 2min on 1 min. off.
And 20 1 swing/ 1 transfer 2min.
Total WO time 67 min. Approx. reps 1552
Todays menu
5:30- 7am coffee w/cream 75 cal.
7:30am pre-workout sweets 300 cal.
11:00 coffee w/ cream 45 cal.
1:30 apple 100 cal.
3:00 5 prunes w/ PNB (peanut butter) 275 cal.
4:00 mexican veg soup w/ chicken, 1/2 c.corn, 1oz. chedder cheese 450 cal.
5:30 sweets 400 cal.
Total calories 1645
Today is an optional cheat day. I could have eaten anything and everything that I wanted. But, Thursday I binged so I decided to not go crazy.
I'm completely ashamed that almost HALF of my calories came from crap. Ashamed because it's just not healthy.
I'm really proud of the food that I cook and eat. Then I blow it by what seems sometimes to be an uncontrolable hunger for sweets.
Can't get emotional about it. It's probably time to add in some carbs. I'll try that next.
Today was a good KB day.
Still recovering.
Missed yoga Friday morning as I was still sick from the crap I ate on Thursday.I only had time for an hour long walk with 15 minutes of stretching.No KB workout.
Friday AM weight: 128.2
FOOD
5am-9am coffee with cream 120
12 noon veg soup with beef,sausage and pasta 450
5 pm salad with chicken, rasins and curry dressing 480
6pm peanut butter 4 tbls 400
misc.( a bite of this a bite of that)100
total cal 1550
Friday AM weight: 128.2
FOOD
5am-9am coffee with cream 120
12 noon veg soup with beef,sausage and pasta 450
5 pm salad with chicken, rasins and curry dressing 480
6pm peanut butter 4 tbls 400
misc.( a bite of this a bite of that)100
total cal 1550
Friday, November 17, 2006
Clean and Press
Thursday is my press day. My lower back felt tight from sitting at work the day before for 10 hours. So I knew I just wanted to cruise and do my presses in combo w/ swings and trans. Here's my WO;
11:00 am
Warm up 40 2 hand swings w/26lb. 1 min. on 1 min. off
5 sets, 10 min. total
40 2 hand swing w/36lb. 1 min. on 1 min. off
10 swing, clean, press Left, 10 sw., cl., pr. Right w/26lb. 2min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
10 clean, press, transfer w/ 26lb. 2min. on 1 min. off
I alternated these 4 sets 5 times for a total of 20 sets in this order. Total time of these 4 sets was 10 min. x 5 = 50 min. Total WO time including warm up 60 min. Total reps approx. 1205
AM Weight 128.8lbs.
Todays food
5am-9am coffee w/cream 100 cal.
10:30 1 cup strong coffee w/2 shots mocha syrup and cream 200 cal.
1:00 small roasted turkey leg 250 cal.
2:00 cabbage salad w/ curry dressing and pineapple, golden raisins 250 cal.
3-4:00 Sweets binge 1200cal. whoops!
3 liters water throughout the day
Total calories 2000 approx.
I discovered a small bakery near my home that makes traditional sweets from India. Everytime I ask the owner " What's in this? " he reply's " Sugar. ". So it's hard to know the calories content.
I went online to find recipes for Indian desserts, looking for one that resembled what I ate, to get an idea of how to add up the calories based on the ingredients and cooking method. I deduced it is most similar to a very sugary donut.
Based on that I probably ate what equals 6 Krispy Kremes. The bad news is that I was out of control, the good news is that I made myself sick. I think I'm done with the Indian sweets.
I didn't eat anything else after that because I had a 6:00 swing class in Palo Alto.
So I drank plenty of water and swung with my students! Tomorrows is a new day.
11:00 am
Warm up 40 2 hand swings w/26lb. 1 min. on 1 min. off
5 sets, 10 min. total
40 2 hand swing w/36lb. 1 min. on 1 min. off
10 swing, clean, press Left, 10 sw., cl., pr. Right w/26lb. 2min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
10 clean, press, transfer w/ 26lb. 2min. on 1 min. off
I alternated these 4 sets 5 times for a total of 20 sets in this order. Total time of these 4 sets was 10 min. x 5 = 50 min. Total WO time including warm up 60 min. Total reps approx. 1205
AM Weight 128.8lbs.
Todays food
5am-9am coffee w/cream 100 cal.
10:30 1 cup strong coffee w/2 shots mocha syrup and cream 200 cal.
1:00 small roasted turkey leg 250 cal.
2:00 cabbage salad w/ curry dressing and pineapple, golden raisins 250 cal.
3-4:00 Sweets binge 1200cal. whoops!
3 liters water throughout the day
Total calories 2000 approx.
I discovered a small bakery near my home that makes traditional sweets from India. Everytime I ask the owner " What's in this? " he reply's " Sugar. ". So it's hard to know the calories content.
I went online to find recipes for Indian desserts, looking for one that resembled what I ate, to get an idea of how to add up the calories based on the ingredients and cooking method. I deduced it is most similar to a very sugary donut.
Based on that I probably ate what equals 6 Krispy Kremes. The bad news is that I was out of control, the good news is that I made myself sick. I think I'm done with the Indian sweets.
I didn't eat anything else after that because I had a 6:00 swing class in Palo Alto.
So I drank plenty of water and swung with my students! Tomorrows is a new day.
Thursday, November 16, 2006
Think ahead Plan ahead
I eat basically the same things everyday. Sometimes it's the exact same things, sometimes I just vary the same thing based on what's in my fridge.
I like to eat at least one meal with uncooked veg as the main ingredient, like salad. And one meal with cooked veggies, like soup, stir-fry, pasta w/ veg sauce, etc.
I knew I was overbooked with appts. at work today, but food was a breeze. I already prepared extra servings of my meals yesterday, and had even pre-packed them.
Resisting the candy on other people's stations and finding the time to eat would be more challenging. I didn't get a chance to eat my last meal until 6:45.
5:30 am Bikram yoga
Todays weight 130.4 lbs.
Todays menu
5-9am coffee w/cream 100 cal.
9:30 am 3 prunes, each spread w/ 1/2 t. peanut butter 165 cal.
12:00 5 more prunes w/ 1/2 t. PNB 285 cal.
1:00 coffee w/ cream 50 cal.
2:30 apple cloeslaw salad 440 cal.
6:45 homemade veg soup w/ 2oz. pasta, 2oz. italian sausage, 2oz. turkey, 2 tbl. parmesan cheese 450 cal.
Total calories 1490
I got home around 9:00 pm and went straight to bed. As I laid there watching TV, (of course I was watching a cooking show!) it occured to me that I was a little low on calories that day and could probably afford to eat something else.
It is now 9:45pm, and I'm contemplating should I eat an apple (100 cal.), ice cream (170 cal.) more prunes w/ PNB (200 cal.)? I'm 10 mins. away from falling asleep! Why not just go to sleep? Besides, whatever I choose to eat, I HAVE to journal it on my blog.
I turned off the TV and fell asleep. Today was a good day.
I like to eat at least one meal with uncooked veg as the main ingredient, like salad. And one meal with cooked veggies, like soup, stir-fry, pasta w/ veg sauce, etc.
I knew I was overbooked with appts. at work today, but food was a breeze. I already prepared extra servings of my meals yesterday, and had even pre-packed them.
Resisting the candy on other people's stations and finding the time to eat would be more challenging. I didn't get a chance to eat my last meal until 6:45.
5:30 am Bikram yoga
Todays weight 130.4 lbs.
Todays menu
5-9am coffee w/cream 100 cal.
9:30 am 3 prunes, each spread w/ 1/2 t. peanut butter 165 cal.
12:00 5 more prunes w/ 1/2 t. PNB 285 cal.
1:00 coffee w/ cream 50 cal.
2:30 apple cloeslaw salad 440 cal.
6:45 homemade veg soup w/ 2oz. pasta, 2oz. italian sausage, 2oz. turkey, 2 tbl. parmesan cheese 450 cal.
Total calories 1490
I got home around 9:00 pm and went straight to bed. As I laid there watching TV, (of course I was watching a cooking show!) it occured to me that I was a little low on calories that day and could probably afford to eat something else.
It is now 9:45pm, and I'm contemplating should I eat an apple (100 cal.), ice cream (170 cal.) more prunes w/ PNB (200 cal.)? I'm 10 mins. away from falling asleep! Why not just go to sleep? Besides, whatever I choose to eat, I HAVE to journal it on my blog.
I turned off the TV and fell asleep. Today was a good day.
Tuesday, November 14, 2006
Snatch Day.
Last week was heavy, so I knew things had to lighten up this week. Like my WO yesterday I felt like doing some 2 min. long combinations.
9:00 am
Warm-up
40 2 hand swings x 3 sets = 1 min. on 1 min. off
10 L, 10 R, 10 L, 10 R, 1 hand swings (40 reps total) x 2 sets = 1 min. on 1 min. off
Total warm up 10 min.
12 swing, snatch, transfer x 3 sets = 2 min. on 1 min. off
(Left swing, snatch, transfer to right, right swing, snatch, transfer to left = 1)
Total 9 min.
8 swing, snatch L trans, 8 swing, snatch R x 6 sets = 1 min. on 1 min. off
Total 12 min.
12 snatch, transfer x 6 sets = 1.5 min. on 1 min. off
(Left snatch, trans to right, right snatch, trans to left = 1)
Total 15 min.
12 swing, snatch, transfer x 3 sets = 2 min. on 2 min. off
Total 9 min.
6 swing, snatch, transfer x 3 sets = 1 min. on 1 min. off
Total 5 min.
Total WO time 60 min. including warm-up. 1232 reps. All work done with the 26lb.
5:15pm 45 min. walk after dinner.
Todays menu
6-8 am Coffee w/ cream 100 cal.
9 am 2 oz. chocolate fudge 225 cal.
11 am Coffee w/ cream 50 cal.
1 pm Waldorf coleslaw salad 440 cal. *see recipe
3 pm 2 chocolate suckers (See's candy) 140 cal.
5 pm Veg soup w/ 1/2 cup risotto, 4 oz. shredded chicken, 2 tbl parmesan 440 cal.
6 pm 4 prunes spread w/ 1/2 t. peanut butter each, 150 cal.
Total calories 1545
I really did not want the fudge this morning. It was there, so I ate it, stupid choice. I'm surprised and thankful I only ate a small piece.
I rarely cook with a recipe, but I went through the trouble of measuring an weighing one of my favorite fall salads;
Tracy's Waldrof Coleslaw
4 oz. shredded green cabbage
2 celery stalks diced
2 fuji apples diced 100 cal.
3-4 oz roasted turkey 350 cal.
2 Tbl. dried cranberries 50 cal.
1 oz. blue cheese 100 cal.
season w/ salt and pepper as needed
Dressing
1/2 cup good quality lowfat yogurt 60 cal.
1-2 Tbl. mayo 135 cal.
This makes 2 Tracy size servings! I added a handful of green grapes and some chopped walnuts. Dates instead of the cranberries and walnuts would be good. The ratio of yogurt to mayo is based on how many calories I can afford that day.
I had half of this salad for lunch and packed the other half to take with me to work tomorrow. I also have my soup packed and ready to go.
I never leave my house not knowing what I have to eat that day. If you can't or won't make it yourself, you need to know where to buy good clean and healthy food. And make the time to go and get it. Always make or buy extra for the next day.
My weight this morning was 130.6 lb. Today was a good day!
9:00 am
Warm-up
40 2 hand swings x 3 sets = 1 min. on 1 min. off
10 L, 10 R, 10 L, 10 R, 1 hand swings (40 reps total) x 2 sets = 1 min. on 1 min. off
Total warm up 10 min.
12 swing, snatch, transfer x 3 sets = 2 min. on 1 min. off
(Left swing, snatch, transfer to right, right swing, snatch, transfer to left = 1)
Total 9 min.
8 swing, snatch L trans, 8 swing, snatch R x 6 sets = 1 min. on 1 min. off
Total 12 min.
12 snatch, transfer x 6 sets = 1.5 min. on 1 min. off
(Left snatch, trans to right, right snatch, trans to left = 1)
Total 15 min.
12 swing, snatch, transfer x 3 sets = 2 min. on 2 min. off
Total 9 min.
6 swing, snatch, transfer x 3 sets = 1 min. on 1 min. off
Total 5 min.
Total WO time 60 min. including warm-up. 1232 reps. All work done with the 26lb.
5:15pm 45 min. walk after dinner.
Todays menu
6-8 am Coffee w/ cream 100 cal.
9 am 2 oz. chocolate fudge 225 cal.
11 am Coffee w/ cream 50 cal.
1 pm Waldorf coleslaw salad 440 cal. *see recipe
3 pm 2 chocolate suckers (See's candy) 140 cal.
5 pm Veg soup w/ 1/2 cup risotto, 4 oz. shredded chicken, 2 tbl parmesan 440 cal.
6 pm 4 prunes spread w/ 1/2 t. peanut butter each, 150 cal.
Total calories 1545
I really did not want the fudge this morning. It was there, so I ate it, stupid choice. I'm surprised and thankful I only ate a small piece.
I rarely cook with a recipe, but I went through the trouble of measuring an weighing one of my favorite fall salads;
Tracy's Waldrof Coleslaw
4 oz. shredded green cabbage
2 celery stalks diced
2 fuji apples diced 100 cal.
3-4 oz roasted turkey 350 cal.
2 Tbl. dried cranberries 50 cal.
1 oz. blue cheese 100 cal.
season w/ salt and pepper as needed
Dressing
1/2 cup good quality lowfat yogurt 60 cal.
1-2 Tbl. mayo 135 cal.
This makes 2 Tracy size servings! I added a handful of green grapes and some chopped walnuts. Dates instead of the cranberries and walnuts would be good. The ratio of yogurt to mayo is based on how many calories I can afford that day.
I had half of this salad for lunch and packed the other half to take with me to work tomorrow. I also have my soup packed and ready to go.
I never leave my house not knowing what I have to eat that day. If you can't or won't make it yourself, you need to know where to buy good clean and healthy food. And make the time to go and get it. Always make or buy extra for the next day.
My weight this morning was 130.6 lb. Today was a good day!
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