kgitaitis’s BodyBlog

Ok, so its been a few weeks since i have posted! I had gotten discouraged with the whole body fat thing and disappointed that although i certainly wasnt perfect with my plan, i had made some changes,(of which i struggled with yet it didnt really put a dent in my goals! It is also a very "mental" game (reaching new goals) and i just got mentally tired.So I have maintained the last few weeks. I find it funny that i can relax a bit and still maintain. Yet also,try really hard, exausting myself mentally, physically and making "changes" and have the same outcome for it. It seems it would be better to go with the less "hard" option, if you are yeilding the same results!

Needless to say, its funny that when you not "thinking" about it or "trying" you tend to eat less or better than when you are trying so hard. We have had peanut butter in the house the last few weeks (hubby and daughter eat it) yet i haven stuck my finger in it once! Yet when i was trying not to eat it, i couldn’t stay away from it!!

So the last few weeks, i havent gone "crazy" or did anything i’d regret. I simply have relaxed a bit in my "goal" efforts. I still have been eating 85%  healthy and then the other 15% have been enjoying a treat now and again, if i really wanted it. (which is basically how i have maintained by weight for so long) And which is perfectly fine for good health. I enjoy healthy food, good workouts and such. I am not one to ever stop doing that. But being on a "cutting" plan requires a more stricker approach (say 95% healthy, and a mere 5% cheats) for ME to see results. I know my body and how hard it has to work to get some NEW results. I just got mentally tired, but am ready to get strict again.
It is funny though, when your not "trying" or focusing on something how it comes a little easier. Example: I had struggled early on with "getting into the peanut butter" well, it has been in the house the last few weeks (hubby and daughter eat it) and i havent once stuck my finger in it. I have still been enjoying my egg beaters in the morning in its place. I obviously havnt been focusing on "macros" such as getting X amount of protein,etc.. but simply have been cautious of not eating too much. SO if i wanted a cookie, i just balanced out the rest of the day by being cautious of how much i ate. etc.

I have still been getting all my required workouts in, and 30 minutes of running 5 days a week. I have no problem "being healthy" and living my healthy lifestyle. I just struggle when i put too much pressure on my self, and to go the "extra mile" for new results.

So i have maintained my weight, but would still like to get my body fat lower and weight a little lower too. Since i have still been doing my good workout outs, i am sure i am making improvements "shaping my muscles", i just need to focus of "cutting" the fat off of them!
I know what i need to do to "get there" its just a matter of staying focused making a few sacrifices etc.

It can be a little "tricky" when you are already decently healthy and dont look "too bad" because you can allow you mind to make compromises… "i dont look to bad, i’m healthy.."

But here we go again. if i just hit it hard, i can get there quickly and  then get back to "maintenance"

I looked back at when i saw my better results, and it was when i was keeping the peanut butter, it helped we stay away from some of the sweets. So i MIGHT throw it in there every now and again as a "treat".

Today food so far:

Breakfast:

coffee, light soy, splenda

1/2 ezekial english muffin

1 TSP  (measured out)of natural peanut butter

Mid morning

Other half of english muffin

1 carton egg beaters

So far macros:

calories 313

fat: 7 grams (20%)

carbs:37 grams (42%)

Protein:29.3 grams (38%)

i am going to try to stick with a 50% protein,30-40% carbs, 10-20% fat, by the days end.
Here we go again.

I wish i could say yesterday was perfect, but it wasnt. At the end of the day, i ate a couple cookies!! Im not sure why i cant go ONE DAY without something sweet not sure if Its because i think about it to much, htherefor desiring what i tell my self i cant have, if this is normal, if i lack self control in this area (in other areas of life, im very disciplined) or if I’m just not serious about this or what. I feel rotten when i eat the junk, but somehow continue…
todays a new day… lets try this again. I just want to hit it hard!!

woke up early (5am) for a leg workout, (did 10 min eliptical, abs on ball, and pushups) plan on going back this evening for more cardio and finishing legs.

Breakfast:
coffee, light soy, splenda
food for life english muffin
1 carton egg beaters

started feeling a little sick today, so didnt eat much, nor get that 2nd workout in (ill make it up tomorrow)
so basically i had 1/2 apple, 1 bowl protein cereal and a few bites of cookies.
Sorry i could nt stomach complete meals today. at least i didnt eat alot (im sure that counts for something, right?)

Today i hit the gym around 10:00am

Did a heavy bicep workout and 30 min total of cardio (5 on stair mill, 15 running, 10 on eliptical)

plan on doing floor abs, 30 pushups, and some glute raises this evening.

food:

breakfast:

coffee, light soy, splenda

food for life english muffin, 1 carton egg beaters,

Lunch:
right after workout was out and about and ended up at subway. i chose something somewhat similair to the chicken/brocoli lunch. I got a salad with turkey breast on top, tomatos, pickles, cucmbers and onion in it. no cheese or dressing.

snack:

at home was hungry so i had 1 serving protein cereal and 1/2 cup of light soy milk.

Nibbles: ate a few noodles from hubbys beef stroganoff. But other than that has been good no sweets. I think the protein cereal helped with that, although it doesnt have any sugar (i think it is lightly sweetend with splenda)

so doing better today, although i hope to stick directly with the plan if at all possible.

Today was better and feeling back on track.

Breakfast:

7:30 amFood for life English muffin, 1 carton egg beaters

also had black coffee with light soy and splenda in it

10:30 snack (was a t church) one apple medium

2:00 Lunch 1 cup steamed green beans and 3 oz chicken breast

so far, so good numbers/macros are good so far. Just taking it one hour at a time : )

5:00 more chicken breast and veggies

i threw out the last of those evil brownies. (and i ate a few bites as i did…. uaghh) I was thinking though… why do we NEED chocolate and "cheats" and desire 3 minutes of pleasure knowing that the cons are greater than the good?
If i were to weigh out the pros and cons the pros are: taste, maybe make you feel good for a moment. cons: no nutirent value, do nothing healthy for your body, you feel guilty after eating them, it possibly could cause weight gain and fat, etc etc..
Now i am not against sweets and cheats during maintanace, as i am sure in small doses and in moderation is fine, but for me when i am on a plan to reach specific goals, why do i desire them? Is it because we always want what we cant have? Is it simply because we are imperfect human beings and desire things that please the "NOW" and not think of the consequences?
Just some rambles.
If i dont have the food in the house i am fine. Its just a matter of not bringing them in. So all the things i shouldnt have are officially out. Here we go.

Wow. Its been 4, actually almost 5 weeks since i set out on my plan to get "cut". The first two weeks started out great. But the last 3 weeks started with one cheat and spiraled out of control from there. The 1st and even second week my weight got in the 113’s. Needless to say, it is around 115 now. Water weight, salt retention, fat? Who knows. My start was 117, so at least i didnt gain it all back. Either way I know i didnt do well. I wanted the best of both worlds (eating clean, but having too many cheats as well.

I have found that i am not one of those people who can have a little "cheat" and be done with it. They set me up to binge and want more and more and more… I have lived 10 years at my maintenance weight (happily, at a good weight and body fat) so i am used to nibbling and "cheating" with no problems, but since my goal is now to lose body fat, I am trying to get used to not indulging when i please. So here is my overview:

Start: 117 pounds, 19% bodyfat

Goal: 105-110 pounds, 12-15% bodyfat

end of 4 weeks: 115.6, 20 % fat (this is the reality check, although i know there is error when using a caliper, i assume i def didn’t lose any body fat (possibly maintained?)

workouts:

Did well with my workouts. Definitly feel stronger and more muscular.Got ALL required workouts in. (abs also 4 x per week  not posted below)
Week one: HEAVY
Monday:heavy shoulder and legs, 30 min cardio

Tuesday: Heavy Tricep workout, 30 min cardio

Wed: off

Thursday: Heavy Chest workout,50 min cardio (to make up for wed)

Friday: Heavy Back and Biceps, 30 min cardio

Total cardio: 140 minutes

WEEK 2: Lighter weight lots reps (10-15)

Monday: BICEPS workout cut short
Tuesday: LEG workout, 20 min cardio

Wed: Tricep workout, 10 min running

Thursday: Chest, back, 50 min cardio

Friday: Shoulders, 40 min cardio

Total cardio: 120 minutes

WEEK 3: both light and heavy weight: rep 4-15

Monday: Legs, 30 min cardio

Tuesday: Shoulders and finished legs, 30 min cardio

Wed: Tricep, 30 min cardio

Thursday: Biceps, 30 min cardio

Friday: Chest/Back 10 min cardio

total cardio this week:130 min

WEEK 4: Both heavy and light (like last week)

Monday: Shoulders, 30 min cardio

Tuesday:  Legs, 30 min cardio

Wed: Tricep and Chest, 30 min cardio

Thursday:off

Friday: Back, Bicep 60 min cardio

Total cardio: 150 minutes (this is the goal)

WEEK 5: HEAVY

Monday: Legs, 10 min. cardio

Tuesday: SHoulders, 50 min. cardio

Wed: off

Thursday: Chest, Triceps 40 min cardio

Friday:Back, bicep 30 min cardio

Total cardio for week: 150 minutes

PROS:

got all required workouts in (worked each body part once week, using various methods)

Mixed in new types cardio: stairs, eliptical

CONS:

miss running!

Eliptical cardio, but doesnt feel intense. Stairs definitly, may add more running in.

Didn’t get required 150 minutes of cardio 1st two weeks

Weights: Using lots reps kind of easy, may just go heavy, as long as food is good

Food: This is where there was trouble. I didn’t stick with the plan.

Pro’s:

eating more protein than before

traded out the morning english muffin w/peanutbutter/honey for egg beaters and english muffin (very proud of this accomplishment)

started new habits (such as the new breakfast and pre making chicken for the week)

FINALLY got rid of peanut butter

Cons:

too many  "nibbles" and compromises

struggled with the peanut butter for to long

Let things i really enjoy into the house and into my tummy (cookies, brownies, chocolate) my OWN fault

Not enough of sticking to plan, let my nibbles cause me to not stick with required plan in fear of getting to many calories

to many diet sodas not enough water

LOTS of cons with the food. I think what happened in once i got started on the sweets  i couldnt stop. So i am not going to have ANY. Also, i am going to eat the same exact things at the same times (that works for me, to many options mess with my head)

Need to completely get serious and stop the "nibbles" by doing so, i am not eating my required proteins and such.

Going to reserve the diet sodas as treats. I need more water, and this is the only way to get it in, as i am feeling constantly bloated from the diet sodas, plus this will give me a calorie free treat to look forward to. Im going to go with a "cutting" diet, as i am learning the ways of body building and the terms that go with it.Plus the goal is to cut, so might a swell use that method!

I also need to stay away fro the forums as i followed to much advice that was wrong (cheats are ok, peanut butter you can have as much as you want etc..)  But that doesnt work for me and my personality.

So heres the plan re-focused:

7:30 am Breakfast:

coffee, light soy, splenda

Egg beaters and food for life english muffin

10:30 am: apple or some sort of fruit before morning workout, water
1:30 lunch: pre made chicken breat with steamed brocoli, water
4:30 snack: 2 boca pattie or chicken breast, water
7:00 dinner: chicken breast with steamed veggies, water

snack:diet soda!!

All this food is yummy to me and fills me up. I just need to break my head hunger and lust for chocolate!!

Here i star once again. re focused. I am ashamed of getting so off track and not sticking with it. I am only hindering my self and my goals. But here we go again. I am motivated getting the body fat testing done again and it not moving/being a point higher. It made me get serious again.  I’ll be posting pics shortly.

Thursday august 7th

looks like ill be throwing out the peanut butter based on yesterday!
today i woke up early (5 am) and got in a chest workout and 20 min cardio (abs on floors, pushups (50) and glute raises.
will head back tonight for tricep and 20 more min. cardio.

as for food, had the usual:
coffee, egg beaters and food for life english muffin
ate a few bites of ice cream : (
debating on having an apple with peanut butter or tossing it.
im gonna go with a boca and hope that does the trick.

2:00 ate 2 boca patties. tummy full, dipped finger (maybe a tsp in peanutbutter, but thats it)

was out and about stopped by starbucks and had black coffee with skim and splenda
at home, took bite of daughters turkey subway sandwich, and had few bites hubbys cereal.

Day 31 Wed August 6, 2008

Day 30 Tuesday August 5, 2008

Day 29 Monday August4, 2008

DAY 28 Sunday August 3rd…. im back