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27 March 2013

7:30am: Wake up, shower.
8am: Protein Shake (300)
8:15-9:10: Walk 2.5 Miles
11am: Protein Shake (250)
12:30-1pm: Walk 0.5 Miles
2pm- Tuna, Veggies (200)
5pm- Turkey, Veggie Patty (250)
5:45-6:15: Walk 1 Mile
6:45- 7:45pm Zumba
8pm-Protein Shake (250)
10pm- Hummus, Veggies (150)

Estimated totals (1400, 177, 60).

6 small meals works. I was able to avoid binging.

Goals: 1200- 1400 calories a day, 50% Protein, 25% Carbs, 25% Fat, Daily Exercise

Exercise: Walk 4 Miles, Zumba Class

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12 March 2013

Today has been a good day. There were some accomplishments and some challenges.

Accomplishments: I didn't binge. I was able to eat nut butter without having it set me off.

Excercise: Cardio Combat.

I really love this class it's going to be mt Tuesday ritual.
6:30-7:30 works really well for me.

Challenges: Meal Pacing

Breakfast: 8
This was a good time
Lunch: 12:30. This works decently as its my only break time right now.
Snack: 5:30pm. This was a bit later than I anticipated. I wasnt really hungry but I wanted to avoid hunger at 6:30pm
Dinner: 8:00pm Good time. Filling meal
Snack: 9:30pm- really close to dinner time. Better pacing might be

8, 12:30, 4, 7:30, and 10:30 if needed.

Ideal: 8, 11:30, 2:30, 5:30, 8:30, Bed 11:30pm

What are obstacles with this pacing? Breaktimes.
Calories 1400

What are the goals:

Weight loss. 20 pounds.
Weekly: 1 to 2 pounds.
Excercise: 30-60 min daily
Structured meal pacing

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09 December 2012

I'm starting to get back in the swing of things. My fear around food is beginning to lift. I guess my goals are to try and incorporate more solid foods into my plan. Still eat small meals regularly and not exceed 1500 calories a day for the rest of the month. I think this is realistic and doable and will give me some indication of what my base line is. Right now I'm not comfortable with my weight. Im around 187 and its about 17 pounds from where I want to be. Although my focus is really about taking care of myself. Three things to think about tomorrow.

1. Eat veggies/fruit.

I think that its good for me to eat a serving at each meal. Right now it's a bit intermittent, but I think a lot of my fear has to do with sugar consumption (i.e. fruit and dairy). The healthy me knows this is in my head. The ED voice however would like to tell me that I'll keep gaining weight.

2. Remove Binge scenarios.

I've been pretty successful the last several days at reducing (and eliminating the urge to binge). I think eating regularly has been the key to this. If I wait more that 3.5 hours I tend to want to binge. It's like an addiction and needs to be monitored. I'm noticing that Protein Bars can cause a binge response because Im concerned they will cause me to gain weight. I may be ok to remove them. They are keeping me from enjoying whole foods. I understand they are convenient but they should really be a last resort.

3. Record and document but do not obsess.

I think it's been effective to quickly jot down what I've eaten in the google doc and then record in fatsecret after. This way I don't forget, Im accountable, and I also feel the freedom to quickly write down foods and amounts without pulling my hair out.

4. Start to plan ahead.

Thinking about the macro nutrient combos will help me to see around corners. I think Im most comfortable with a 40, 30, 30 approach. This means cutting back on some of the fats i.e. 2% dairy products and PB consumption. This will be good overall but again does not need to be an all or nothing scenario. Think of 2% as an occasional Idea. Also maybe thinking about PB as a 1tbsp a serving notion would be helpful in the next couple of days it would allow me to choose some other options in terms of the diversity of my foods. OB has been a crutch because I'm afraid of exploring other foods. I think Im ready.

5. Take it slow, easy, and enjoy the journey.

This is a life long change. Make your goals attainable and enjoyable. I want to be more active also. Walking is the starting point. Then incorporate Yoga or slow movement, then resistance of some kind, but enjoyable and movement oriented is the ticket for you. Macho bullshit has never suited you.

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11 November 2012

Weigh-in: 192.0 lb

lost so far: 0 lb

still to go: 22.0 lb

Diet followed reasonably well

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25 August 2012

4:30AM 1st Meal

Filling. I can use this meal again and it's important to use the SF mix for thickness and for taste.

8:30AM 2nd Meal -Skipped

1:30PM 3rd Meal - Pure Protein Bar. Did the trick

4:30PM 4th Meal - Skipped

8:30PM 5th Meal - Turkey burger red pepper and salsa.

11:30PM 6th Meal (Optional)

Exercise:

Vitamins:

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