Journey Journal

[tikirose]

No idea what exactly I'm doing diet and excercise wise, but any step is a good step in the right direction I figured. Currently go to Jetts in Grey Lynn since it's like 2mins from my house. 1yr free from relapse after 5yrs of EDOS anorexia and bulimia.

Stats as of 03/02/14
Age: 21yrs
Height: 173cm
Weight: 63kg
Waist: 25.5"
Hips: 39"
BF% Unknown

Day 1: Upper body (Chest, Back, Shoulders, Biceps, Triceps)
Day 2: 20min cardio (Body-for-Life)
Day 3: Lower body + Abs (Quads, Hamstring, Calves, Abs)
Day 4: 20min cardio
Day 5: Upper body
Day 6: 20min cardio
Day 7: Rest

Cheat day Saturday (Alcohol), only if gone to the gym everyday.

Goals:
To slowly increase caloric intake in order to gain muscle
Lose body fat rather than weight
Depending on current BF, get down to 20-22% BF by birthday (05/07/14)
Have more energy

[tikirose]

FOOD:

Breakfast:
2 wheetbix w/skim milk
Coffee w/skim milk
162 cal

Lunch:
2 Homemade baked buffalo wings
157 cal

Dinner:
Salad w/lettuce, tomato, green capsicum
57cal

Snacks:
Slice of cheese
Natural yogurt w/teaspoon of whey protien powder
180

Post workout:
1scoop Gold Standard whey protien - extreme milk chocolate
120

Total:
681calories
75g protien
52g carb
21g fat

Eeeeek! Is this correct or am I really having that much difficulty eating enough calories. Anyone have tips to increase the amount of food? I would usually have meat with dinner, but I didn't get time to cook anything as I had work.

[Skeletor]

Hey Tikirose. Im certainly no nutrition expert but that seems a low amount of protein to be consuming and would definitely be getting more from whole food. (Chicken, fish, eggs) Your total calorie intake seems so low which is probably half the reason you have no energy. Even your carbs are way down from I thought would be ideal. Hopefully someone here more on with the nutrition jumps in here.

Good luck with your goals. Train hard

[Leeroid]

Have some rice/kumara/potato/pasta with your salad and snack on almonds to increase calorie intake. But work it in gradually if you don't want to gain excess weight. Let your body slowly get used to the influx of calories.

But f*ck, 700 calories a day, and that's you being not anorexic. I'd shudder to see what your calorie intake was when you were suffering from bulimia/anorexia

[Skeletor]

Oh shit I didnt read the first post . Sorry , didnt realize you had suffered from that which explains the low food intake. Keep up the good work.

[Ben0]

I would have said you need to get you cals up around the 2000cal mark. But like others say, work your way up slowly. You want your protein around 130-140g/per day. Maybe start adding in an extra protein shake a day for a start,easy to down an extra one if you are having trouble eating enough. and add an extra one per day each week to slowly build it up. Add 100-150cals per week till you are closer to 140g protein. Then add in more carbs/fats once the protein is on the mark. 

But good on you for making a positive change! good luck

[AZIDE]

I would have said you need to get you cals up around the 2000cal mark. But like others say, work your way up slowly. You want your protein around 130-140g/per day. Maybe start adding in an extra protein shake a day for a start,easy to down an extra one if you are having trouble eating enough. and add an extra one per day each week to slowly build it up. Add 100-150cals per week till you are closer to 140g protein. Then add in more carbs/fats once the protein is on the mark. 

But good on you for making a positive change! good luck

i dont think 2000Cal would be necessary for her. i would have thought 1200-1500. hard to know though because having a physical job etc means a lot more energy used/needed.

main things are eating enough (in terms of energy) and getting enough protein. i think if you eat f*ck all for ages it makes your metabolism slow down and you should try eating more so it speeds back up again. then you can eat more, have energy and not feel sht and actually get stronger and enjoy excercise

[Ben0]

Was more meaning 2000cals as a long term goal (assuming she wants to put on muscle mass?) Given that the cardio/workouts she is doing will probabaly be burning 200-400 extra cals a day also. But for now any increase would do

[tikirose]

I've noticed even from starting going to the gym this year, my moods have lifted and felt a lot better about everything without stressing too much. Thank you all so much for the advice, it helps so much. 

Would it be better to have an extra protien drink in the morning or pre-workout?

Todays food, will update as I go

Breakfast:
2x eggs scrambled
2x wholemeal toast
Coffee w/skim milk
326cal
32g carb, 10g fat, 22g protien

Lunch:
Salad w/lettuce, tomato, green capsicum, red onion
97%FF mayo and sweet chili sauce
98cal
23g carbs, 0g fat, 2g protien

Afternoon snack:
Natural yougurt w/half scoop of whey protien
132cal
7g carb, 5g fat, 17g protien

Dinner:
Stuck working overtime so only
150g chicken breast, skin on
1/2 glass of Sav
385cal
2g carbs, 5g fat, 45g protien

Post-workout:
1 scoop whey protien w/water
120cal
3g carbs, 2g fat, 24g protien

TOTAL:
1,061cal
67carbs, 29g fat, 110g protien

YAY! I got over 1,000 calories. I feel like I've eaten so much though haha.
This site has given me so much more motivation

[Ben0]

Timing won't be too important, I would have it with a meal that has no protein like today's lunch

[tikirose]

Oh gosh. Did 20mins of the cardio plan set by fit-for-life today after having leg day last night, and my legs are dead! I guess this is where the no pain, no gain motto comes in haha

[Pseudonym]

YAY! I got over 1,000 calories. I feel like I've eaten so much though haha.

This site has given me so much more motivation

Awesome! That's what we're here for.

And if you feel like you've eaten heaps, remember you're expending a whole lot more calories now too.

[teamfatboy]

Leg day is awesome.. until the day after

Fitting nutrition around work and training can be hard for all gym rats..some things I've found helpful:

a. if you've got access to a George Forman grill or something like it, you can cook kumara slices (slice then about finger thickness, put between two sheets of baking paper, about 6 minutes) which will keep in the fridge for a week... they're a really convenient way of adding some low-GI clean carbs.  For me, the alternatives (I used to use brown or basmatic rice) weren't so palatable or convenient; 

b. similarly, chicken breast (or boned-out thighs) and steak, grilled the same way, keeps in the fridge - chopping 100g of that into Thursday's lunch could give you a serve of protein for not much hassle;

c. a last-thing-at-night meal - whether a shake (my preference) or something like cottage cheese (casein, slow-digesting) can be both an effective way of increasing total calories and (by cutting down the 'fasting' period which occurs naturally while we're asleep) helps promote lean muscle growth rather than fat storage;

d. nuts - almonds are great - are a great way of getting the good essential fats into the diet - buy them in bulk, throw a few into a ziplock bag, done!  You could throw them in as a mid-morning snack between breakfast and lunch - if the gap between those two is like 4-5 hours, a halfway snack might be worth considering.

Good luck

[tikirose]

No george forman grill, I typically use a non-stick pan - no oil or butter and unfortunetly not a big fan of kumara =/ thank you for all the tips =)

FOOD:

Breakfast:
2x weetbix w/skim milk
coffee w/skim milk
Protien shake w/skim milk
345cal
41g carbs, 2g fat, 40g protien

Lunch:
Went to countdown to get lunch, am surprised by how much was in this
Smoked chicken pasta salad from deli
629cal
58g carbs, 25g fat, 41g protien

Dinner:
Homekill rump steak no fat
Corn on cob
Mixed vegies
404cal
32g carbs, 10g fat, 49g protien

Post-workout:
Haven't been yet but will be
Whey protien shake w/water

TOTAL:
1,507cal
134g carbs, 39g fat, 154g protien

Will not be getting the lunch from countdown again >.< on the upside, I think this is the most I've consumed for 6yrs!!

[Ben0]

Awesome work. Looks like you are getting a good understanding of what you need to do! Keep it up. Another tip if your making a salad and dont have meat, hard boiled eggs are quick and easy way of getting in some protein (and fat if you leave the yollks in). Around 80cals for a whole egg or 17cal if just the white

[tikirose]

I love when people help you out at the gym! I was feeling a little poop as I have absolutely no strength in my shoulders and biceps, but felt at least I'm there working on that. A guy came up to me saying he used to be/was a PT and showed me how to fix my assited dip, and also said that when he sees me at the gym he's happy to help me ^-^ 

[Leeroid]

. A guy came up to me saying he used to be/was a PT and showed me how to fix my assited dip, and also said that when he sees me at the gym he's happy to help me ^-^ 

LOL

[FellowshipOfTheRon]

 

. A guy came up to me saying he used to be/was a PT and showed me how to fix my assited dip, and also said that when he sees me at the gym he's happy to help me ^-^ 

LOL

[tikirose]

Yesterday

FOOD:

Breakfast:
2x wheetbix w/skim milk
coffee w/skim milk
192cal
32carbs, 0fat, 12protien

Lunch:
Unsweetened natural yogurt w/protien
192cal
8carbs, 6fat, 29protien

Post-workout:
Whey protien shake w/water
120cal
3carbs, 2fat, 24protien

"Dinner:"
1 bottle of sauvignon blanc
534cal
9carbs, 0fat, 0protien

Total:
1,038cal
52g carbs, 8g fat, 65g protien

And had to get stitches in my finger as the 2nd wine bottle smashed in my hand ouch...

[FellowshipOfTheRon]

wow good journal can see some good progression with your eating i know exactly how it is! used to be terrible at getting in food, whenever i overloaded the body would force it out and it still happens yrs later.. its a slow & steady work in progress but keep going how you are and you will get goals little at a time.

"Dinner:"

1 bottle of sauvignon blanc
534cal
9carbs, 0fat, 0protien

:-O thats allyou had for dinner?

[AZIDE]

 

 

"Dinner:"

1 bottle of sauvignon blanc

534cal

9carbs, 0fat, 0protien

thats allyou had for dinner?

get wasted off less alcohol. i used to not even eat at all on days id drink, sometimes even skip dinner the night before. go for a run before drinking. not good nutritionally and no way id do this now when i choose to drink.

it is actually a decent journal too so keep it up.

[tikirose]

Bad diet weekend, haha.

Yesterday (sunday)

Breakfast:
2x eggs scrambled
coffee w/skim milk
211cal
13g carbs, 8g fat, 20g protien

Lunch:
Salmon bento box
540cal
78 carbs, 10g fat, 32g protien

Dinner:
2x Sav
1,068cal
18g carb, 0g fat, 1g protien

total:
1,819cal
109g carbs, 18g fat, 53g protien

probably shouldn't have drunk, and deff not that much haha oops...
Got 5 stitches in my finger on Saturday night too, going to be interesting trying to do things at the gym =/

[tikirose]

Monday weighin!

61.6kgs!

couldn't find my measuring tap, either, so can't find out waist ect

[Gym rat]

If you don't have a George Forman grill there is always pouched chicken which tastes as good a chicken when it is done on the grill