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Banded April 11, 2006

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Daily Food & Exercise Entry

07/21/2006 Food Today B - Isopure Protein Shake
S - Light Dannon Yogurt Drink
L - Half of spinich salad, onions, nipple tomatoes, 3 slices of chicken deli meat, 1 slice of American cheese, Asian Sesame dressing with a few dashes of Tabasco Habanero sauce
S - Spiru-tein Protein Shake
D - The other half of spinich salad
S- Light Dannon Yogurt Drink before bedtime
Drank 64fl oz of water or more today Exercise Today 3 miles on the home treadmill 400 crunches 1.5 hour frolicking in the YMCA pool - did some water aerobics while daughter played, not enough to break a sweat
Telly

Telly

3
 

Eye on the prize

I don't know what it is about running that makes me feel free. It is not competitive. It's free from that. I feel things that I'd like to try and put into words. My heart races within me, fighting to beat through my chest. Beads drip down my neck. My eyes blinded by my own sweat. I feel free of pain. Free of worries. Further down, miles away, I feel some discomfort, pain echoes through me. Pain.. in my sides soon turns into numbing . The numb feeling goes away. My mind ignores it. My feet ... are they mine? I see my knee caps, one after another. My feet, a blurr. I don't know how fast I'm moving but I feel like I'm flying. My head, arms and legs moving in sync to the beat of the song in my iPod. "Turn it up" Chamillionare My arms move with full force, one after another, propelling me forward. Pulling myself forward, faster, harder. I'm growing stronger. I can see it, I've got my eyes on the prize. Miles go by and I'm still alive. The sun beams, burning the nape of my neck, my arms, my chest, my ankles. My sunglasses, shielding my eyes from the rays. Shielding bugs from my eyes. Miles pass by.. My heart races faster, it's not finished but I am for now... I breathe, focusing on my pace, talking my heart back down... I see the prize.....Telly
Telly

Telly

5
 

Competition Readiness - Beach Body for Summer 2007

I have decided that today is the day I put a plan together where I can be either competition ready or beach body ready by May of 2007.   I am at the point now where I want to try my hand at body building. My Personal Trainer and I have developed a plan for me to be in competition readiness within the next 4 -6 months (amateur) if I do this to the "T".   Here's my plan:   Weight Training My weight training will be consisted of a six day a week split, created and designed to put emphasis on each muscle group, individually and allowing me maximum recovery. I will train each muscle group once per week.   There will be alot of emphasis on my posture and form. I will concentrate specifically on the muscle range, squeezing my muscles through the entire full range. I will be using heavy weights and will not do just 3 sets but maybe 3-4 sets with lower reps..such as 8 - 10 on most exercises to maintain my muscle during my calorie restriction. Remember lower reps, higher weights bulk you and higher reps, low weights tone you.   Cardio I will do cardio 4-5 days per week doing only 30-40 minutes of cardio per session at a high intensity level. I will be training on the elliptical and my bike and take some spinning, maybe treadmill as well. I may take some classes such as yoga and pilates to vary my workouts.   Nutrition I will be on a strict nutritional plan, taking in a 35%/55%/10% ratios on foods. 35%-carbs, 55% protein, 10% fats.   I will be consuming slow absorbing carbs (value carbs) that are low on the glycemic index. Carbs like oatmeal, all wheat breads, broccoli, bananas, green beans, etc. My fast absorbing carbs will be consumed directly after weight resistance training.   Since we all know protein is the key to building and gaining lean muscle. I will consume lean protein meats such as turkey, chicken breasts, tuna and eggwhites. They will be low in sat fats and low to no trans fats.   Supplements are extremely important in this process (I read alot). I will be taking additional supplements which I know I will force down b/c i feel im taking in waaay too much now but...here goes:   Whey Protein Phosphagen L-Glutamine Multivitamin Creatine Lipo6 - fat burner   Before & After I will post a before picture (current photo) and an after picture in 4 months which will be current at that time.   Anyone wanting to participate with me on this, we can compare, research, share and take notes.
Telly

Telly

1
 

Here's what I did to lose the weight so fast

Exercise Routine & Weight Training Ok, I made up my routine however I did use a Personal trainer to get me aquainted with the circuit machines. My P.T. reviewed proper stance, movement and isolation using free weights. Please feel free to copy and paste my workouts and use them for yourself.   Get a very supportive sportsbra, I would get mine a size smaller than I normally wore b/c it held me together better. Try to get 4 of them, that way there are enough to have for a 4 day per week workout. I have 6. Get a sweat jacket if you can. I used to wear the sauna suits to drop water weight and inches but it got to be too costly as I wrecked those suits every week. I use a sweater or sweat jacket and it works great. Keeps the heat in as I run and workout. Heat also allows your muscles to be less tense and more relaxed, so in other words, it will loosen up your muscles. After I run, I tend to get really cold so it keeps me warm. Just think about boxers in training. They wear sweat jackets, with their hoodies on.   Weight training is great for you, toning your muscles and tightening your skin as you lose weight, however your weight will stall a bit during weight training. You will be building muscle hence speeding up your metabolism, causing you to be hungrier, more often. That's why I eat 6 times per day. I weight train 3x's per week.   Word of advice - if you just want to tone and not bulk up then go with bigger repetitions and lower weights. If you want to bulk up and build muscle then up your weights heaviness and lower the repetition.   The more muscle you have, the more calories you burn. Muscle burns more calories than fat.   Food Choices & Food Portions Try to drink 64fl oz to 128 fl oz (1 gallon) per day. This will keep you hydrated and keep your system clean.   Stay away from sugar and flour products. I stay away from pasta as well.   Eat tuna if you can. It's packed with protein and very low in fat, abvout 1.5g of fat for 3oz. Albacore is the best. Salmon is high in protein and has good fats such as Omega 3's. Lean Chicken or any kind of Lean meats. I eat alot of Spinich leaves. It is high in iron, folic acid and full of nutrients, not like your iceberg lettuce. Iceberg is all water. I will also mix the Spinich greens with a bag of garden salad mix. I use fresh lime juice as dressing or I will use Asian Sesame or Mikoto dressing. I stay away from Italian, Thousand Island, French, Ranch, etc. They are very high in fat.   Try to stay within whatever your nutritionist layed out for you with regards to caloric intake. If she said to stay around 1,000 calories then darnit, you better start counting. Calorie counting is a chore but it works. If you take in too few calories, you will lose weight BUT your body will go into "starvation mode". We don't want that. Starvation mode kills your metabolism and will allow you to survive and maintain at that calorie count. However, you will ruin your metabolism and if you started to take in more calories because you are hungrier then ..uh oh. Weight gain with a slower metabolism. Don't go under the recommended amount. If you are stalling on weight loss and you are taking in 1,000 calories.... crank up your exercise. You will exert the weight off in a healthy way. If you are running marathons or biking, jogging and lifting weights in the same day then you will need to up your caloric intake to over 2k calories. You need to understand that in order to drive yourself to these extremes, you have to fuel your body.   If you are banded and are filled then you should be able to feel restriction and will know when to stop eating. However, the purpose of the band is to help remind you when to stop. You should be aware of portion size as well as be aware of how much you are eating on your own. You should pay attention to how much you are eating and stop yourself before the band does. I mean, we all know when enough is enough right? I got here b/c I had a bottomless pit I think, but I ate good foods, I just didn't know when to stop. I kept eating and eating and stopped exercising.   So review time: Water - Drink lots of water
Food Choices - Eat good, wholesome foods with alot of nutrients and low in fat, low in carbs. Complex carbs are better for you. Complex Carbs - potatoes, pasta, grains, beans, etc. Also may want to invest in some protein shakes. Isopure, Spiru-tein, Myoplex are good protein shakes to check out. Try to replace at least 1 meal a day with a shake.
Cardio - Put in 45min - 1 hour of cardio per day for 5 - 6 days per week (if you can). Weight train at will but alternate muscle groups. Never work the same muscle groups 2 days in a row. It will do more harm than help you. (If you lift weights in a muscle group, you will create small tears in your muscles. This helps to build muscles as they heal. However if you go and weight train the same muscle groups the next day you will hurt that muscle and possibly damage it due to too much work and stress on it. Give it a day or so to recooperate).
Portion Control - Know when you feel satisfied or pay atten to the band. Do not try to pouch pack.
Vitamins - Take a multivitamin. I take GNC's Nature something..I forget it's a women's multivitamin. I also take biotin for hair, skin and nails and my hair is growing back after some recent hair loss. My skin is very clear, even glows and my nails are stronger than ever. I hope this helps a little.
Telly

Telly

6
 

Virtual Model

Here I am. My weight loss simulator errrmmm.... simulated me.   http://www.mvm.com/en/go_shopping.htm#  
Telly

Telly

3
 

Tattoo

Yesterday I decided I wanted a tattoo to kind of cover my diaphram scar. It's color has been bothering me. My skin, pale around my belly and my scar was very dark.   I wanted something significant and relevant to why the scar was there. The scar meant "change". The Scar represents the Changes I wanted in me. I wanted to lose the weight, become more active, live longer, look better. It's the Scar of Change and thats what the Japanese Symbols mean.  
Telly

Telly

4
 

165lbs

been up and down 5lbs for about 2 weeks now. *sighs* I came in lower today but of course I won't count it. My weight tends to go up 1 - 2lbs per day and then down by the morning to the same weight. No more weighing for another week for me.  
Telly

Telly

4
 

Old Journal Gone

This journal will fully document what I am doing from here on out. Current weight 173lbs from 240lbs.   Let the new journal begin.
Telly

Telly

4
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