scouter99 transformed

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)

Since I put together the fancy spreadsheet I want to show that I am actually using it.   I’d say pretty successful.  Here are the stats:

Macros   CAL FAT CARB PROT        
TOTAL              1764 51.5 164 156
Allow                  1800 60 135 180
Percentages 30% 30% 40%
Over/Under (36.00) (8.50) 29.00 (24.00)

I am so sick of reading posts from people saying that THIS time they are going to do it, or NOW I am really serious, or, God I just can’t seem to get it together and do what I know I have to do.  That said…. that is EXACTLY what I am doing- and yes, I am JUST as sick of hearing it from myself as I am from others.  I am not off the hook here!!

Why do perfectly intelligent people, who know what to do, fail to do it time and again?  This applies not just to weight loss or fitness, but to everything.  Why do some of us keep making vows and promises that we continually break?  I am just as guilty.  I can’t even count how many times I’ve uttered the words, “I have a new plan”.  So many it makes me sick to think about it, or even contemplate saying them again.

Except that is what they blog is about so I guess it isn’t make me too sick now it is (excuse me while I wretch in my garbage can under my desk).  

So- to document this I am posting it here, for the entire world to see!!  

What is it that I am taking forever to get to?  Well- it’s simple.  I have a huge amount of clothes in my closet that do not fit me.  Too many to even list.  I am going to go through every item of clothing I own and if it doesn’t fit me or look good on me currently, I am boxing it up (I’ve already chucked a bunch of things I just don’t like).   Will label that box with the date May 1, 2010.  On that date I will try on every single item of clothing in that box.  If it still doesn’t fit me, it is gone.  GONE GONE GONE!!  Enough of saving the 10 pair of super cute jeans that I hope to wear someday.  That someday is on or before 5/1/10.  Period.  

I have created a spreadsheet to help me with my food tracking.  I am going to keep it VERY simple.  Too much variety is my downfall.  I am going to list some basic meals and their total nutrient breakdown (cals, fat, carbs and protein).  Then, I can just cut and paste from the food list to the sheet.  To start with I am keeping my macros to:

Calories: 1800
Fat: 60 grams (30%)
Carbs: 135 grams (30%)
Protein: 180 grams (40%)

I may have to adjust these some, but will try to stick to it as closely as possible.

That’s it!  I will keep working out 5-6 days a week, doing cardio most days and lifting each body part once a week.  I truly believe that it isn’t the exercise that is the problem so I don’t feel much tweaking is needed there.  

If this doesn’t work, some people are going to be getting some really nice clothes and my closet is going to be a whole lot emptier.

If you are interested in checking out my spreadsheet to see if it will work for you, feel free to respond to this post and let me know and I’d be happy to email it!  You can PM me your email address.  I created it in Excel 2003.