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Could you look at my diet plan?



 
 
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  #1  
Old August 4th, 2004, 08:23 PM
Aquarijen
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?

Hi All,

I posted much the same info on misc.fitness.weights, but it was burried in a
thread and I thought it was more appropriate for here anyway.
My goals are to lose weight, keep my lean body mass and build strength. I'd
like to be more fit for ski season. I have four to five months months
before the slopes open. I hope to lose at least an average of a pound a
week well through ski season and next spring. At this rate, I should be
ready for maintenance by next summer. Other reasons for dieting are that I
have GERD, snore, have little strength or energy and my ankles hurt from an
old injury (I figure losing weight will be easier on them!). I started out
at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing weight
training in addition to 30 min. aerobics a day.

I'm using fitday to record everything I eat and have been doing this for
about 2 1/2 weeks. I'm eating around 1800 calories a day on average and
(according to fitday) I've gotten 32% from
fat, 36% from carbs and 31% from protein. The fat, I'm trying to get from
good sources. I'm eating salmon a couple times a week and using flaxseed
oil on my salads. I've cut out anything partially hydrogenated or fully
hydroginated. The carbs are vegitables and whole grains mostly (and a
potato here and there). I'm having little sugar - just for a treat to keep
things fun (like frozen yogurt). The protein is meat and an occasional
protein shake. I'm eating like 6 times a day (like a hobbit?) and I'm
taking a good multivitamin and CLA and glutamine. For example, Today I'm
having the following and I have it all ready to go so I don't have to think
about it (I cook and measure everything in advance):

Breakfast:
Fat free/sugar free Yogurt

2nd breakfast:
1 cup edamame (blanched soybeans) with a little soy sauce

Early lunch:
Romaine salad with a tomato, slivered carrots and a can of chunk light tuna
(in water, drained) Flaxseed oil and wine vinegar dressing

Late Lunch:
1/2 cup whole wheat spaghetti with sauce (sauce made with lean ground beef
in fat free spaghetti sauce with extra broccoli)
1/2 cup of fat free cottage cheese (on spaghetti, yum)
cup broccoli with 1/3 oz swiss cheese

Snack:
1/2 medium cantaloupe

Dinner:
Medium baked potato
1/2 chicken breast with low-cal barbeque sauce marinade
1 cup broccolli

Dessert:
1 cup chocolate ice milk - fat free

I'm drinking quite a bit of water, but still can't seem to shake the diet
soda habit. I'm cutting down on diet soda and slowly replacing it with
water. I will also probably have one or two black unsweetened coffees. I
use the fat free butter spray on some stuff and salting some stuff. I plan
on cutting down on the salt as I get used to not having butter on my
vegitables.

Any suggestions would be appreciated.

Thanks!!
Jennifer


  #2  
Old August 4th, 2004, 09:03 PM
Aquarijen
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?


"Ignoramus11472" wrote in message
...
In article , Aquarijen wrote:
Hi All,

I posted much the same info on misc.fitness.weights, but it was burried

in a
thread and I thought it was more appropriate for here anyway.
My goals are to lose weight, keep my lean body mass and build strength.

I'd
like to be more fit for ski season. I have four to five months months
before the slopes open. I hope to lose at least an average of a pound a
week well through ski season and next spring. At this rate, I should be
ready for maintenance by next summer. Other reasons for dieting are

that I
have GERD, snore, have little strength or energy and my ankles hurt from

an
old injury (I figure losing weight will be easier on them!). I started

out
at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing

weight
training in addition to 30 min. aerobics a day.


When was the last time you had a physical?

You seem to be eating in a very reasonable manner, but you do not
mention exercise. How are you exercising?

i


I had a physical about three weeks ago. The doctor looked at me funny when
I asked if I could start an exercise program and then she said (with more
than a hint of increduality) "By all means!" I got the feeling she wanted
to say "Yes, Duh!!!" Other than the problems I mentioned and an awful
allergy to mosquito bites, I'm a healthy girl with good blood pressure and
good cholesterol levels.
I get 30 minutes of aerobic exercise a day - 4 or 5 days a week. I've been
doing this on my recumbant exercise bike in the mornings. Sometimes I get
more aerobic exercise, like yesterday, I had to mow the yard, so that was
extra.
I am also starting to do weight training with free weights. I am doing this
approximately every other day. I'm pretty weak, so this does not take very
long. Yesterday I did:
dumbell squats (3 sets of 10 reps with 10 pound dumbells)
dumbell dead lifts (3 sets of 10 reps with 10 pound dumbells)
calf raises (3 sets of 15 reps with 10 pound dumbells)
5 crunches (that's all I could do)
5 pushups with my hands on the fourth stair.
Muscles feel it today, but are not too sore.
Thanks!
Jennifer
210/203/140


  #3  
Old August 4th, 2004, 09:03 PM
Aquarijen
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?


"Ignoramus11472" wrote in message
...
In article , Aquarijen wrote:
Hi All,

I posted much the same info on misc.fitness.weights, but it was burried

in a
thread and I thought it was more appropriate for here anyway.
My goals are to lose weight, keep my lean body mass and build strength.

I'd
like to be more fit for ski season. I have four to five months months
before the slopes open. I hope to lose at least an average of a pound a
week well through ski season and next spring. At this rate, I should be
ready for maintenance by next summer. Other reasons for dieting are

that I
have GERD, snore, have little strength or energy and my ankles hurt from

an
old injury (I figure losing weight will be easier on them!). I started

out
at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing

weight
training in addition to 30 min. aerobics a day.


When was the last time you had a physical?

You seem to be eating in a very reasonable manner, but you do not
mention exercise. How are you exercising?

i


I had a physical about three weeks ago. The doctor looked at me funny when
I asked if I could start an exercise program and then she said (with more
than a hint of increduality) "By all means!" I got the feeling she wanted
to say "Yes, Duh!!!" Other than the problems I mentioned and an awful
allergy to mosquito bites, I'm a healthy girl with good blood pressure and
good cholesterol levels.
I get 30 minutes of aerobic exercise a day - 4 or 5 days a week. I've been
doing this on my recumbant exercise bike in the mornings. Sometimes I get
more aerobic exercise, like yesterday, I had to mow the yard, so that was
extra.
I am also starting to do weight training with free weights. I am doing this
approximately every other day. I'm pretty weak, so this does not take very
long. Yesterday I did:
dumbell squats (3 sets of 10 reps with 10 pound dumbells)
dumbell dead lifts (3 sets of 10 reps with 10 pound dumbells)
calf raises (3 sets of 15 reps with 10 pound dumbells)
5 crunches (that's all I could do)
5 pushups with my hands on the fourth stair.
Muscles feel it today, but are not too sore.
Thanks!
Jennifer
210/203/140


  #4  
Old August 4th, 2004, 10:22 PM
Aquarijen
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?


"Ignoramus11472" wrote in message
...
In article , Aquarijen wrote:

"Ignoramus11472" wrote in message
...
In article , Aquarijen wrote:
Hi All,

I posted much the same info on misc.fitness.weights, but it was

burried
in a
thread and I thought it was more appropriate for here anyway.
My goals are to lose weight, keep my lean body mass and build

strength.
I'd
like to be more fit for ski season. I have four to five months

months
before the slopes open. I hope to lose at least an average of a

pound a
week well through ski season and next spring. At this rate, I should

be
ready for maintenance by next summer. Other reasons for dieting are

that I
have GERD, snore, have little strength or energy and my ankles hurt

from
an
old injury (I figure losing weight will be easier on them!). I

started
out
at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing

weight
training in addition to 30 min. aerobics a day.

When was the last time you had a physical?

You seem to be eating in a very reasonable manner, but you do not
mention exercise. How are you exercising?

i


I had a physical about three weeks ago. The doctor looked at me funny

when
I asked if I could start an exercise program and then she said (with

more
than a hint of increduality) "By all means!" I got the feeling she

wanted
to say "Yes, Duh!!!" Other than the problems I mentioned and an awful
allergy to mosquito bites, I'm a healthy girl with good blood pressure

and
good cholesterol levels.
I get 30 minutes of aerobic exercise a day - 4 or 5 days a week. I've

been
doing this on my recumbant exercise bike in the mornings. Sometimes I

get
more aerobic exercise, like yesterday, I had to mow the yard, so that

was
extra.
I am also starting to do weight training with free weights. I am doing

this
approximately every other day. I'm pretty weak, so this does not take

very
long. Yesterday I did:
dumbell squats (3 sets of 10 reps with 10 pound dumbells)
dumbell dead lifts (3 sets of 10 reps with 10 pound dumbells)
calf raises (3 sets of 15 reps with 10 pound dumbells)
5 crunches (that's all I could do)
5 pushups with my hands on the fourth stair.
Muscles feel it today, but are not too sore.
Thanks!
Jennifer
210/203/140



if you keep doing what you are doing, and eating what you are eating,
assuming you are loading yourself reasonably on the elliptical, you
will be in good shape for the ski season.


I'm doing the highest pre-programmed workout that I feel I can do on the
bike. I have already gone up two levels. What you say sounds wonderful
and I can't wait for ski season. My boyfriend is a snowboard instructor.
I've been trying to snowboard for three years without much luck, so I'm
quitting snowboarding in exchange for skiing. My gift to myself for
starting this lifestyle change was a pair of ski boots, bindings and skis --
ebay has ski stuff reeeeaaally cheap in the middle of August. I'm going to
keep them in a prominent place in my room to keep me motivated to not only
lose weight, but also get stronger.


If I were you, I would add walking to this, an hour or so if you have
time.

This, of course, assumes "follow through", fortitude, determination
etc that will assist you in staying on course.


There is something different about this time than the other times. Kinda
like last year when I quit smoking for good after many failed attempts -
something has clicked in my brain and I feel very accepting of what I have
to do - I feel very mind-made-up, failure-is-not-an-option -ey.
I also was hoping I could eat this way and not have to then worry too much
about doing something totally different to maintain my weight when I'm
done - just keep on keeping on. I'm as ok with not having another candy bar
as I was with not having another cigarette. I don't like how it makes me
feel or what it has done to my body, so I don't need it.

Maybe after a couple of months of this, reduce your calories a bit.

Also, pretty much no fat person was able to "get off the diet" and
maintain weight loss. You'd have to control what and how much you eat,
forever. And it is not easy. You will likely find that once you lose
weight, your 1800 calories per day is how you will have to be eating
to maintain. Give or take 200-300 calories, of course.

i


You know what? I'll take it. I could be very happy on 1800 a day (give or
take 200-300 for the rest of my life. My mom has never been fat and
several of my friends have never been fat and they, too, have to control
what and how much they eat. But I really do hope that fitday never becomes
a pay-for site...
I decided that since I'll be doing this for the rest of my life anyway, I
was in no real big hurry to do it all at once (no crash diets, thanks) and
I'm just going to act like a thin healthy person. Eventually I'll get there.

Thanks for the words of encouragement. I'll need more before all this
becomes a habit, I'm sure. I was a basket case for months when I quit
smoking ~ I see no reason it would be different with this life change
either.

-Jennifer


  #5  
Old August 4th, 2004, 10:22 PM
Aquarijen
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?


"Ignoramus11472" wrote in message
...
In article , Aquarijen wrote:

"Ignoramus11472" wrote in message
...
In article , Aquarijen wrote:
Hi All,

I posted much the same info on misc.fitness.weights, but it was

burried
in a
thread and I thought it was more appropriate for here anyway.
My goals are to lose weight, keep my lean body mass and build

strength.
I'd
like to be more fit for ski season. I have four to five months

months
before the slopes open. I hope to lose at least an average of a

pound a
week well through ski season and next spring. At this rate, I should

be
ready for maintenance by next summer. Other reasons for dieting are

that I
have GERD, snore, have little strength or energy and my ankles hurt

from
an
old injury (I figure losing weight will be easier on them!). I

started
out
at 210 and am now 203lbs. I am 5'8" and 30 years old. I am doing

weight
training in addition to 30 min. aerobics a day.

When was the last time you had a physical?

You seem to be eating in a very reasonable manner, but you do not
mention exercise. How are you exercising?

i


I had a physical about three weeks ago. The doctor looked at me funny

when
I asked if I could start an exercise program and then she said (with

more
than a hint of increduality) "By all means!" I got the feeling she

wanted
to say "Yes, Duh!!!" Other than the problems I mentioned and an awful
allergy to mosquito bites, I'm a healthy girl with good blood pressure

and
good cholesterol levels.
I get 30 minutes of aerobic exercise a day - 4 or 5 days a week. I've

been
doing this on my recumbant exercise bike in the mornings. Sometimes I

get
more aerobic exercise, like yesterday, I had to mow the yard, so that

was
extra.
I am also starting to do weight training with free weights. I am doing

this
approximately every other day. I'm pretty weak, so this does not take

very
long. Yesterday I did:
dumbell squats (3 sets of 10 reps with 10 pound dumbells)
dumbell dead lifts (3 sets of 10 reps with 10 pound dumbells)
calf raises (3 sets of 15 reps with 10 pound dumbells)
5 crunches (that's all I could do)
5 pushups with my hands on the fourth stair.
Muscles feel it today, but are not too sore.
Thanks!
Jennifer
210/203/140



if you keep doing what you are doing, and eating what you are eating,
assuming you are loading yourself reasonably on the elliptical, you
will be in good shape for the ski season.


I'm doing the highest pre-programmed workout that I feel I can do on the
bike. I have already gone up two levels. What you say sounds wonderful
and I can't wait for ski season. My boyfriend is a snowboard instructor.
I've been trying to snowboard for three years without much luck, so I'm
quitting snowboarding in exchange for skiing. My gift to myself for
starting this lifestyle change was a pair of ski boots, bindings and skis --
ebay has ski stuff reeeeaaally cheap in the middle of August. I'm going to
keep them in a prominent place in my room to keep me motivated to not only
lose weight, but also get stronger.


If I were you, I would add walking to this, an hour or so if you have
time.

This, of course, assumes "follow through", fortitude, determination
etc that will assist you in staying on course.


There is something different about this time than the other times. Kinda
like last year when I quit smoking for good after many failed attempts -
something has clicked in my brain and I feel very accepting of what I have
to do - I feel very mind-made-up, failure-is-not-an-option -ey.
I also was hoping I could eat this way and not have to then worry too much
about doing something totally different to maintain my weight when I'm
done - just keep on keeping on. I'm as ok with not having another candy bar
as I was with not having another cigarette. I don't like how it makes me
feel or what it has done to my body, so I don't need it.

Maybe after a couple of months of this, reduce your calories a bit.

Also, pretty much no fat person was able to "get off the diet" and
maintain weight loss. You'd have to control what and how much you eat,
forever. And it is not easy. You will likely find that once you lose
weight, your 1800 calories per day is how you will have to be eating
to maintain. Give or take 200-300 calories, of course.

i


You know what? I'll take it. I could be very happy on 1800 a day (give or
take 200-300 for the rest of my life. My mom has never been fat and
several of my friends have never been fat and they, too, have to control
what and how much they eat. But I really do hope that fitday never becomes
a pay-for site...
I decided that since I'll be doing this for the rest of my life anyway, I
was in no real big hurry to do it all at once (no crash diets, thanks) and
I'm just going to act like a thin healthy person. Eventually I'll get there.

Thanks for the words of encouragement. I'll need more before all this
becomes a habit, I'm sure. I was a basket case for months when I quit
smoking ~ I see no reason it would be different with this life change
either.

-Jennifer


  #6  
Old August 5th, 2004, 07:13 AM
Heywood Mogroot
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?

"Aquarijen" wrote in message ...
Any suggestions would be appreciated.


wow. Awesome regimen. I didn't look at the foods closely (and really
it doesn't matter since I can tell you're health conscious) but just
by the macronutrient balance it seems you're on the right track.

For best muscle repair it is recommended to eat ~250kcal of
protein/carbs (70%/30%) within one half hour of the exercise.

Check these numbers, as I forget exactly what they are.

Heywood

232/186/182
  #7  
Old August 5th, 2004, 07:13 AM
Heywood Mogroot
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?

"Aquarijen" wrote in message ...
Any suggestions would be appreciated.


wow. Awesome regimen. I didn't look at the foods closely (and really
it doesn't matter since I can tell you're health conscious) but just
by the macronutrient balance it seems you're on the right track.

For best muscle repair it is recommended to eat ~250kcal of
protein/carbs (70%/30%) within one half hour of the exercise.

Check these numbers, as I forget exactly what they are.

Heywood

232/186/182
  #8  
Old August 5th, 2004, 09:02 AM
Stevo
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?

snip
Other reasons for dieting are that I have GERD, snore, have little
strength or energy and
my ankles hurt from an old injury (I figure losing weight will be easier
on them!).
/snip

Hi Jennifer; This may be way off base, but what you said above could
indicate sleep apnea (OSA).

Some of the symptoms of sleep apnea include:

- stopping breathing several times an hour while asleep
- GERD
- little enery / day time tiredness
- falling asleep at inappropriate times like meetings or while driving
- frequent night time urination
- waking with a dry mouth.
- I don't think the ankles have anything to do with OSA though, lol

A common tool to help give a preliminary indication of OSA is the
Epworth Daytime Sleepiness Test. It only takes a minute to fill out.
You'll find a test at http://www.sleepfoundation.org/epworth/quiz.cfm

If you think that you may have OSA, please talk to your doctor asap.
There can be severe medical consequences with untreated OSA.


Steve

  #9  
Old August 5th, 2004, 09:02 AM
Stevo
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?

snip
Other reasons for dieting are that I have GERD, snore, have little
strength or energy and
my ankles hurt from an old injury (I figure losing weight will be easier
on them!).
/snip

Hi Jennifer; This may be way off base, but what you said above could
indicate sleep apnea (OSA).

Some of the symptoms of sleep apnea include:

- stopping breathing several times an hour while asleep
- GERD
- little enery / day time tiredness
- falling asleep at inappropriate times like meetings or while driving
- frequent night time urination
- waking with a dry mouth.
- I don't think the ankles have anything to do with OSA though, lol

A common tool to help give a preliminary indication of OSA is the
Epworth Daytime Sleepiness Test. It only takes a minute to fill out.
You'll find a test at http://www.sleepfoundation.org/epworth/quiz.cfm

If you think that you may have OSA, please talk to your doctor asap.
There can be severe medical consequences with untreated OSA.


Steve

  #10  
Old August 5th, 2004, 12:50 PM
Lictor
external usenet poster
 
Posts: n/a
Default Could you look at my diet plan?

"Stevo" wrote in message
news:rQlQc.15535$gE.10503@pd7tw3no...
If you think that you may have OSA, please talk to your doctor asap.
There can be severe medical consequences with untreated OSA.


On a positive note, losing weight helps a bunch with OSA...
I didn't have OSA (don't think so anyway), but losing some weight + stopping
the cigarette stopped my heavy snoring completely


 




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