Debbie Does Daily Entries

[Tuf]

Nice journal, Debbie! [img]/forum/images/graemlins/cool.gif[/img] It sounds like you will get lots of help with your diet! [img]/forum/images/graemlins/smile.gif[/img] Good luck!

[kiwi girl 1]

Excellent journal Debbie - I'll be reading it !

[Debbie9999]

Thanks everyone for your support and comments.

Today is Wednesday and it is early morning. On Wednesdays, I get to work out in a real gym (instead of at home) after work. So I will not bother to journalize until tomorrow morning.

Just a quick note: I did early morning cardio for 20 minutes. My meal plan for the day still has too few fat grams and too few carbs but I made a tiny change to my sandwiches. I use whole wheat bread, but I am going to try using only 1 slice instead of 2, so I will be eating 2 slices total for the day. That alone brought the carbs down. Goal is to get carbs below 200g per day. But, I need to "replace" those cals with something - probably EFA when I can get to the store.

Until tomorrow...

[Jenn]

Nice job on the leg press!

They have low-carb bread in the regular bread aisles now if you really need bread. How low on the carbs do you plan to go?

[Debbie9999]

The bread that I eat already is the "low carb" type. I have to learn to eat LESS of it. I am also cutting down on some fruits. I eat way too much of them. But, I will do it gradually... like 1 gram less per day(?). I guess that will not work well, will it. Oh, I hate lowering carbs.

Thanks for responding in my journal.

[Debbie9999]

Wed, Jan 07, 2004

................................Cals Protein Carbs Fat
................................1855 211g 214g 42g
........................................45% 46% 9%

4:00 AM Whey Shake..............125 24 3 2
5:00 AM Workout: Cardio
8:00 AM Banana and Cabbage......125 0 30 0
10:00AM Turkey & 1 Bread........330 33 32 9
12:00PM Orange and Carrots......150 31 35 0
2:00 PM Nat PB Sandwich.........430 30 54 19
4:00 PM Green Peas..............240 14 36 6
5:00 PM Workout: Chest
6:00 PM PWO Shake...............280 42 24 3
7:00 PM Chicken w/ Dressing.....175 37 0 3

Also: Multi-Vitamin, Calcium, Magnesium supplements
Tons of water!

Workout: Early Morning Cardio: 22 minutes HIIT Elliptical

Workout PM: Chest IN THE GYM (Yeah!)

Warmup: 4 minutes Elliptical,
plus a few light sets on Press Machine,
plus strecthes (especially Rotator Cuff)

Superset Incline Bench Press with Flat Bench Flies:
Incline DB Bench Press: 4 sets, 8-10 reps, #30 pounds
Flat Bench Flies: 4 sets, 10-12 reps, #20 pounds

Note: Lots of SLOW reps because I can go a tiny bit higher
in weight if I had a spotter.

Flat Bench BB Press on Smith Machine (Weight of plates only):
2 sets of 10 reps with #90 pounds
2 sets of 6-8 reps with #100 pounds

Note: Shoulder kills me when I work chest.
I know I can do more if shoulder wouldn't throb so much.
Also, I had to wait for some guy to finish his
pressing on the Smith Machine, also doing #90 in plates.
Then, I added small plates to total #100 as he watched me
with a very suspicious look. I really felt bad because
he had worked with perfect form and is working hard.

Hammer Strength Wide Chest Machine (Weight of plates only):
4 sets of 6-8 reps with #110 pounds

Hammer Strength Seated Dip Machine (Weight of plates only):
2 sets of 8 reps with #110 pounds
Note: ran out of time and had to leave to pick up Monster Child.

Other news:
Lots of newbies in the gym, it's that time of year.

[Debbie9999]

Thurs, Jan 08, 2004

................................Cals Protein Carbs Fat
................................1930 166g 227g 51g
........................................37% 51% 11%

4:30 AM Workout: Cardio & Inner Thigh
7:00 AM PWO Shake...............280 42 24 3
8:00 AM Banana and Cabbage......125 0 30 0
10:00AM Turkey & 1 Bread........330 33 32 9
12:00PM Pear and Carrots........150 1 35 0
2:00 PM Nat PB Sandwich.........430 30 54 19
4:00 PM Green Peas..............240 14 36 6
6:00 PM Tuna w/ Dressing........175 37 0 3
6:00 PM Tomato w/ Dressing......50 1 5 3
8:00 PM Milk....................150 8 11 8

Also: Multi-Vitamin, Calcium, Magnesium supplements
Tons of water!

Workout: Early Morning Cardio: 20 minutes HIIT Elliptical
Plus, 8 sets of 10-12 reps of Very Low Sumo Squats (to hit inner thigh) using 55 pound DB

[Tuf]

Debbie, is there a reason you are keeping your fats so low? I would suggest lowering your carbs and increasing your fats.

[Debbie9999]

[ QUOTE ]
Debbie, is there a reason you are keeping your fats so low? I would suggest lowering your carbs and increasing your fats.

[/ QUOTE ]

The reason is just ignorance in not realizing how low they are. Keeping a journal is really helping.

I need to get to the store, hopefully this weekend, to get some flax oil, etc. In the mean time, any suggestions on how to get the fats from normal food? I am eating natural peanut butter, but I have to limit it due to allergies. And a small amount from the chicken/turkey. But, what about fats from cheese or milk? Are these OK?

[nozzle]

[ QUOTE ]
[ QUOTE ]
Debbie, is there a reason you are keeping your fats so low? I would suggest lowering your carbs and increasing your fats.

[/ QUOTE ]

The reason is just ignorance in not realizing how low they are. Keeping a journal is really helping.

I need to get to the store, hopefully this weekend, to get some flax oil, etc. In the mean time, any suggestions on how to get the fats from normal food? I am eating natural peanut butter, but I have to limit it due to allergies. And a small amount from the chicken/turkey. But, what about fats from cheese or milk? Are these OK?

[/ QUOTE ]

Do you have tuna, salmon, almonds, walnuts?