scouter99 transformed

I have been dealing with major lower back pain for two weeks and am completely fed up with it.  The past two weeks has been nothing but sickness and issues and it has been some f’ing BS, let me tell you.  First, I had bronchitis, for the first time ever.  Then the very next week I had a UTI for the first time ever (WTF?!?!?).  A few days prior to discovering the UTI my back started really hurting out of the blue.  Bad.  As in, totally affecting my workouts bad.  I know I didn’t hurt myself working out because I had been off for just about 2 weeks (1 week planned, 1 week bronchitis with only a few minimal workouts). Then, the UTI came along and I thought that was why my back was hurting,  Uh, no.  Two weeks later and I am still in tremendous pain, especially in the morning.  It does start to loosen up and feel somewhat better throughout the day so I have been trying to get my workouts in at night (albiet backed off a bit).  AM cardio is completely out, i’ve tried 3 times and am so crippled that I have to quit after 15 minutes.  BAH!  This is the most BS ever.

Went to the doc today and he took an Xray and concluded it is muscular.  Gave me a muscle relaxer for bedtime and a prescription anti-inflammatory and told me to "workout as tolerated" because he knew that telling me not to workout was like telling me not to breathe.  Impossible.  Also told me that because I was going to keep working out it was probably going to take longer to heal.  We’ll see about that!

Ok- been awhile.  I am still doing fairly well at the new diet thing… down 3 lbs so far (excellent for moi!).  Workouts have suffered because I had bronchitis and then straight off that I had my first UTI ever and have been in much pain. I have still worked out- though not as much and not as hard.  But as of last night I feel that I am BACK!!  

I just had to share what I thought was an awesome 2 paragraphs with you all.

One thing that no one talks about is how walking into a weight room tired, over-worked, stressed, and f’d up but then succeeding is a true lesson in mind strength. I don’t always recommend it, but at certain times of your life you’ve got to quit being such a slave to your pussiness and step up and see how well you can do under $hittty conditions.

-Jim Wendler

Yeah- what’s your excuse now?!?!?!

I feel like my body is changing on a daily basis now!  I love this new plan of mine and can’t wait to start fitting into some of the clothes sitting in the GIANT rubbermaid tote in my bedroom (that I am SOOOOO not gonna have to give away).  Feeling extra motivated today!  Last night we worked Back and Abs.  I also did about 30 minutes of light cardio.  I think I am finally getting over the sickness hump…. so it should only be a few more days and then I’ll be back at it FULL TILT!  Have a great day everyone!

MEAL FOOD CAL FAT CARB PROT
Wednesday 10/28
Breakfast Thomas’ Light Wheat English Muffin and PB 290 17 30 12
Coffee with Cream 60 6 1 1
Snack Cottage cheese 202 4.4 8.2 31

Lunch 2 slices ezekiel bread and 4 oz chicken breast with 1 tbsp light honey mustard 305.4 5.52 33.5 29

Snack Ice cream (work taste test) 280 14 38 2
Coffee with Cream 60 6 1 1
Dinner Eggs (1 whole, 3 whites), 2.3 oz chicken, 2 tbsp black beans, broccoli and salsa 300 7 17 35

Snack After Workout Casein shake w/ milk and PB 280 9 19.5 35.5

TOTAL 1777.4 68.92 148.2 146.5
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN (22.60) 8.92 13.20 (33.50)

I went to the doc yesterday because I needed some serious narcotic cough medicine and left with a diagnosis of bronchitis.  He gave me a neb treatment in the office and scrips for an inhaler, antibiotic and narcotic cough syrup.  BEAUTIFUL STUFF!  I feel better already!  I even went to workout after my appointment (hey, albuterol gives you a nice little energy high).  I did chest and light cardio.  It felt good to be back in the gym after a week off.  I took it easy because of the lung/chest issues but no way was I taking another day off!!  Here are my food stats as well (another GREAT DAY!!).

MEAL FOOD CAL FAT CARB PROT

Breakfast Whole Wheat Flax Tortilla with 2 whole eggs, 2 whites and salsa 326 16.5 16 28
Coffee with Cream 60 6 1 1
Snack Whole Wheat Light English Muffin and 4 oz deli turkey breast 200 4 28 21
Apple (medium) 95 0 25 0
Lunch Protein shake with milk 208 0 15 33
Coffee with Cream 60 6 1 1
Snack mozzerella and roasted garlic Chicken sausage and green beans 150 5 4 17
4 squares Ghirardelli chocolate 242 12 15 2

Dinner 5 oz Chicken Breast 138 3.13 0 26.25
Broccoli and salad w/ low fat balsamic 62 3 7 2.5
2 TBSP BBQ sauce 70 0 17 0
TOTAL 1611 55.63 129 131.75
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN (189.00) (4.37) (6.00) (48.25)

Ok- I am finally sick of my breakfast!!  This is the 9th day in a row of eating it and today I almost couldn’t stomach it.  I had to break it up into 2 meals (before my drive into work and after I got here).  But I go it down.  It’s so easy and quick, though!  I’ll have to figure out something else to change it up.  I’m liking the repetitiveness of this, surprisingly enough.  I’m sure that’s mainly because I’m STILL sick and really have no energy to think much less cook.  PLUS- it is month end at work, and that equals HELL!  Anyway- I did not eat nearly enough yesterday and contrary to what many people think, there definitely is a such thing as too few calories.  I want to keep my muscle, TYVM.  I’ll try to eat a little more today.  Oh- and tonight we are back to lifting and it is chest night.  Chad came up with a new plan and I’m excited to try it.  I haven’t really lifted since I started this low calorie thing- so it should be interesting. Between being sick, eating a lot less, and that dreaded time of the month tonight should be a real gut check.  Beautiful (and I really mean that!).  I miss my little gym-ie poo.

MEAL FOOD CAL FAT CARB PROT

Breakfast Whole Wheat Flax Tortilla with 2 whole eggs, 2 whites and salsa 326 16.5 16 28
Coffee with Cream 43 4 1 1
Snack

Lunch 3.5 oz chicken breast with 1tsp low fat honey mustard on WW Flax pita 142 3 8 24
Apple (medium) 95 0 25 0
Snack Thomas’ Multi Grain Light English Muffin 100 1 24 5
Justin’s Organic Cinnamon Peanut Butter 180 15 8 7
Whey protein shake with milk 195 1.5 15 32
Banana (medium) 105 0 27 1

Dinner 1 whole egg, 3 whites, 2 oz deli turkey 169 6.2 2 26

TOTAL 1355 47.2 126 124
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN (445.00) (12.80) (9.00) (56.00)

Well- the bad news is I am one sick puppy.  I did manage to workout on Sunday, but had to way dial down the intensity.  I think I have the worse cold in the history of all the colds I have ever had.  The good news, I ate right on track and did not let the weekend change a thing!  

DOWN 2 LBS!  Best news of all!  

If you are dying to see the full post with food and everything for the weekend then comment and I’ll oblige.  Otherwise- here are the summary stats for the week- I’d like to reverse that carb and protein number, otherse, calories and fat were under goal!! That’s great!  (in parenthesis means under goal and not in parens means over- the only number I’d rather not see in parens would be protein):

CAL FAT CARB PROT
(544.00) (37.57) 208.40 (281.35)

Another day down…. facing the weekend which are traditionally very hard for me… but not this time!  Bad cold going on here, though.  Today’s workout is going to be tough but I gotta do something.  Coming off a planned week’s break and I am itching to get something done.

MEAL FOOD CAL FAT CARB PROT

Breakfast Whole Wheat Flax Tortilla with 2 whole eggs, 2 whites and salsa 326 16.5 16 28
Coffee with Cream 36 3 1 1
Snack Cottage Cheese and apple 180 2 24 16

Lunch Whole wheat flax pita with 5 oz deli turkey and veggies 194 3.4 14 31

Snack Whey protein shake with milk 195 1.5 15 32

Dinner Subway Low Fat Buffalo Chicken 370 7 46 26

Snack Chicken, Blackbeans and Tomatoes 200 2 10 10
Baked Tostitos 240 6 44 4
1/2 Fudge Snickers 125 6 16 2
TOTAL 1866 47.4 186 150
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN 66.00 (12.60) 51.00 (30.00)

On a roll here!  Things can only get better!  Day 4 down!  I haven’t worked out at all since last Saturday.  I purposely took this week off because it has been months and months since I’ve had a good rest and let me tell ya, if I wasn’t sick (cold and cough) and had cut my calories by almost 800 a day it would have been a TOUGH week to get through.  Not working out is like hell to me.  Even though I don’t really feel better I am dying to get back in the gym.  Maybe tonight or for sure tomorrow.  I can’t wait!

MEAL FOOD CAL FAT CARB PROT

Breakfast Whole Wheat Flax Tortilla with 2 whole eggs, 2 whites and salsa 326 16.5 16 28
Coffee with Cream 36 3 1 1
Snack 2% Cottage Cheese 1/2 cup 101 2.2 4.1 15.5

Lunch Wendy’s Large Chili 285 9 29 21

Snack Homemade Egg Salad (with Dijonnaise) on Ezekiel bread, 1 slice 222 10.5 15 16
Guiltless Gourmet Spicy Black Bean Chips 70 1.5 12 1.5
Dinner Tilapia, Green Beans 210 17 2 25
Salad with Light Sundried tomato dressing and 1 tbsp almonds 125 10 7.5 2.5
Snack 1/2 hot dog 65 6 0.5 2.5

TOTAL 1440 75.7 87.1 113
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN (360.00) 15.70 (47.90) (67.00)

I am on a freaken roll!!  So far so good this week!  My friend anissa3 sent me a website to check out and according to this I should be eating 2462 calories a day to maintain.  I put in that I am moderately active though in reality I am probably between Moderate and highly active (my workouts qualify for highly active but my job is as sendentary as they come).  I figured I was right around 2500 so that’s cool.  That means, with this plan I should lose about 1.5 lbs a week if I am eating around 1800 cals.  Cool.  Here are the stats (look down at the over/under for the day to see where I fall).  Oh- and my tracking spreadsheet rocks the house!!  Way better than the online trackers, IMO!

PS: if you feel the need to make suggestions to my food choices have at it.  I take everything and consider it…. always looking to learn and improve.

MEAL FOOD CAL FAT CARB PROT

Breakfast Whole Wheat Flax Tortilla with 2 whole eggs, 2 whites and salsa 326 16.5 16 28
Banana (medium) 105 0 27 1
Snack 2% Cottage Cheese 1/2 cup 101 2.2 4.1 15.5

Lunch 1/2 sandwich- Panera Bread, Turkey, Veggies, Mustard 400 10 40 40
very small scoop of apple crisp 150 3 27 3
Snack Almonds (14) 80 7 3 3
Apple (medium) 95 0 25 0
Dinner Chicken breast w/ mushrooms and asparagus 230 5 7.5 41
Salad with Light Balsamic Vinaigrette and Orange Cranberry Almondine 80 6 6 1
Snack Salsa - 1/2 cup 40 0 8 0
Baked Tostitos Scoops (14 chips) 120 3 22 2
TOTAL 1727 52.7 185.6 134.5
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN (73.00) (7.30) 50.60 (45.50)

Ok- I can’t figure out how to put all this info on here and have it look nice and lined up, like it does in my spreadsheet.  So I’m just gonna put it on here.  The top line says what the various numbers mean, in order… you’ll just have to extrapolate on your own.  Summary- a successful day!!!  And NO- I don’t make my own salsa.  I have 3 children and a full time job.  I buy my salsa from a local company that does make it locally so to me that is pretty close.  

MEAL FOOD CAL FAT CARB PROT
Tuesday 10/20/09
Breakfast Whole Wheat Flax Tortilla with 2 whole eggs, 2 whites and salsa 326 16.5 16 28

Snack Coffee with Cream 36 3 1 1
Cottage Cheese and apple 180 2 24 16
Lunch Kashi Golean Crunch bar 180 5 30 9
5 oz Chicken Breast 138 3.13 0 26.25
Snack Skim Milk 110 0 16 11
ON Whey Protein 120 1 3 24
Dinner Salmon 242 12 41
Asparagus (cup) 27 0.2 5.2 2.9
Salad w/ 2 TBSP Newman’s light honey must 70 4 7 0
Salsa - 1/2 cup 40 0 8 0
Baked Tostitos Scoops (14 chips) 120 3 22 2
Snack Banana (medium) 105 0 27 1

TOTAL 1694 49.83 159.2 162.15
Allowance 1800 60 135 180
30% 30% 40%
OVER or (UNDER) PLAN (106.00) (10.17) 24.20 (17.85)