10.000 steps: 12,860 steps
Workout: 40 minutes of cross training (427 kcal, 8.7 Km, cardio), 200 crunches body shaper
Breakfast: 2 crackers with low fat cheese
Lunch: fruit salad
Dinner: Falafal on whole wheat, hummus, mix veggies. Chicken bapao, with sweet and sour sauce. (I know interesting combo, but there was at least 40 minutes in between.)
10.000 steps: 10,163 steps
Workout: 40 minutes of rowing (Strength training), 200 crunches body shaper
Breakfast: fruit salad
Lunch: cereal + non-fat milk
Dinner: I can’t remember, just know that it was low fat.
10.000 steps: 3,706 steps, 40 minutes of cross training (369 Kcal, 8.7 Km, cardio)
Workout: 40 minutes of rowing (strength training), 200 crunches on bodyshaper
Breakfast: fruit salad
Lunch: cereal + non-fat milk
Dinner: I can’t remember, just know that it was low fat.
10.000 steps: 3,925 steps, 40 minutes of cross training (207 Kcal, 4,3 Km, cardio)
Workout: none
Breakfast: fruit salad
Lunch: cereal + non-fat milk
Dinner: I can’t remember, just know that it was low fat.
Weight lost this week: 0.7 kg (1.54 pounds)
Current weight: 73.2 Kg (161.04 pounds)
Weight at last weigh in: 73.9 Kg (162.58 pounds)
Weight already lost since start*: 16.9 kg (37.18 pounds)
Amount of weight to goal weight: 6.2 Kg (13.64 pounds)
Goal weight: 67 Kg (148 lbs)
Starting weight*: 90.1 (198.22 lbs)
Weight to loose from starting weight*: 23,1 Kg (50.82 lbs)
Number of days of good eating habits this week: 7
Additional comments on eating: I did well, but it came hard. I keep walking away unsatisfied wanting to have more. Not because I am physically hungry though.
Daily 10.000 steps: YES
4 days of working out: YES, I did 6.
Daily 2 liters of water: YES
Daily breakfast: YES
Highs: I still think 1.5 pounds is pretty good, even though not as good as before. I have been doing a lot more weight training, and it actually feels good, I notice more tone in my muscles.
Lows: I seem to have a hit a bit of a plateau, no large weight gain loss, despite working out a lot more, yet not eating more. This week was mentally hard, after every meal (except for friday when I did eat more and went out) I walked away wanting more. THis feeling stayed with me in the evening. Though I wasn’t physically hungry, the mental struggle was quite big this week. I think it may be related to the fact that I have been working and studying a lot. I really hope this goes away. I always eat more in fall and winter, and we are just starting. (sigh)
* I started my program almost 3 weeks before the first weigh in (week 0), but as I can’t be specific I will not count progress for the officially looking stats and monitoring. So week 0 is really week 3. I think I probably lost between 1 and 2 kilo’s a week before week 0.
10.000 steps: day is not over yet + 45 minutes of cross training (476 kcal, 10.2 Km)
Workout: none
Breakfast: Cereal + non-fat milk
Lunch: Grilled cheese sandwhich made off 2 slices of whole wheat bread, 2 slices of low fat cheese, 2 thin slices of chicken breast lunch meat
Dinner: Vegetable soup full of mixed vegetables. Grilled tuna steak marinated in fresh dille, lemon juice, lemon grass.
10.000 steps: 929 steps + 80 minutes of cross training (920 Kcal, 16.9 Km)
Workout: 200 crunches body shaper, 40 minutes of rowing
Breakfast: Cereal + non-fat milk
Lunch: fruit salad
Dinner: Stir fried in a little olive oil, brocolli, onions, grilled turkey, spinach pasta.
Snack: 2 slices of low fat cheese, 2 large low fat whole wheat crackers
10.000 steps: 5,373 steps +40 minutes of cross training (417 Kcal, 8,9 Km)
Workout: 200 crunches body shaper, some extra walking (not enough to meet daily workout)
Breakfast: Cereal + non-fat milk
Lunch: Fruit salad
Dinner: Bami rames, a few mini spring rolls, 2 pangsit (out for dinner)
10.000 steps: 865 steps + 80 minutes of cross training (779 Kcal, 17.1 Km)
Workout: 200 crunches body shaper, 40 minutes of rowing
Breakfast: Cereal + non-fat milk
Lunch: Tomato vegetable soup
Dinner: Brocolli, onion, garlic, chives, turkey breast, little bit of low fat cream. Couscous.
I remember when I was still teaching pencak silat, that I was very strong. I could out carry and lift a lot of the guys even.
Now I am convinced, that somewhere along the way I have lost my muscles. Sure some muscles have gone weaker, but I am sure that my stomach muscles have gone on vacation, disappeared, and their vacant space occupied by fat.
But for motivation sake, I did a bad thing. Yes, I admit it. I purposely avoided a lot of weight training the past 4 months, simply because I figured I’d get around to it. Weight training is more fun, then cardio, so no biggy there. But the problem about building muscle, is that muscles are heavier then fat. I think the mental challenge to weight loss is the hardest for me, so the LAST thing I need is being discouraged by weight gain.
But with the arrival of my (indoor) fitness equipment (thank god, it’s getting too bloody dark, cold, and wet), my new rowing machine and bodyshaper arrived.
The body shaper already felt like a near death experience. But the rowing machine is far far worse. I am convinced that unlike my old rowing machine (which I used for cardio) it is a device of torture. It is pay back time for doing too much cardio, and too little weight training.
First you strap on a heart monitor, I select a program (fat burning.) Now the rowing machine is smart, based on my heart rate it will decrease and increase the weight to pull. So when my heart rate is too low to burn fat, it will increase the heaviness of my pull.
Now here is the bloodie problem……cardio wise I am nearing to be in a very good shape, so my heart rate doesn’t go up easy enough. The machine adjusts itself to have a very heavy pull. O MY GAWD. Someone find me some muscles quick.
