Hey, this diary is really working out! I was looking back at the fitness goals and realized that I had forgotten to do my push ups last night! So...I'm doing them at work right now during my break...hope no one thinks I'm too crazy!

Nothing better then being paid to work out, huh? Well, I can think of a couple of things, but it's still good. Are you keeping to the schedule?

Yup, except missing last night. So that puts me back a bit where I won't catch up to the original schedule until Friday. But that's still good. At least I'm doing them! I managed 24 push ups today (had to do at least 19). And then after a 10 minute rest, I tried a "real" push up just for fun...still not happening! I might just run through the whole 6 weeks on the knee push ups. Or try a bench that is half way in between. But I'll keep at it nonetheless!

I think keeping with the full 6 week program doing knee push ups is a good thing. After that you might find that doing regular push ups you'll be on week two or three. Great job, by the way.

Hey! I started the program today. I can do an absolute max of 5 right now (on my knees). Can't wait to start improving!

Hey, that's where I started! Just today I did 10 in a row after doing two sets of 4 and two sets of 3. You will notice an improvement FAST!

But I've been noticing that I don't have the best form - I tend to let my elbows point outwards instead of along my body. And I'm not sure I'm dipping down far enough. I think I need a mirror to see when my elbows are in line with my shoulders. Or maybe just make someone watch me!

Ye, I find it quite difficult to not let my elbows out to the side... and I ALSO feel like I might not be going down far enough!

My bro was helping me... from when he did karate years ago. Lie on your stomach. Plant your hands flat and pointing straight forward on the ground right underneath your shoulders. Then lift yourself using MAINLY your arms. (on your knees or full pushups). He said to touch the floor with your belly button everytime you come down, hahahahahaahahaha! No, wait, really???

I was always told to go down until your elbows are even with your shoulders so you don't strain your shoulders. Since I've damaged my rotator cuff in the past, I REALLY don't want to do anything to my shoulders!

Also, looking into it, it seems like it's not "bad" to let your elbows point outwards. Having them go along your body make your triceps work harder. I think...

And I used to think push ups were just simple little exercises...there are pages up pages of info about them online!

hehehe.... damn, this is what I hate about "programs"... you need patience, persistence and consistency... all things that I have to work at a bit, but getting better!

I just wanna go do day two today, even though day 1 was yesterday

Who'd a thought, woe is me, I'm not allowed push-ups today

Ok, change in plans.

I've been crabby. And by that I mean, I've been a total b*@$& lately. It's because for the past few days I've not allowed myself enough calories for a decent dinner and I've gone to bed hungry. Then I wake up hungry and have a headache the entire next day (I do have some blood sugar issues). If I had been smart, I would have just eaten a few hundred calories more and been happy but only lost 1.5 pounds instead of 2.5 pounds...which is, of course, perfectly wonderful. But instead I got all wrapped up in the numbers. So after much discussion and thought, I've decided to take this week "mentally off". Not off for diet and exercise, but simply "off" for recording purposes. I still plan to lose some weight this week, but I've removed the body bugg and I'm not writing down what I eat. I have a really good idea now about how much I'm eating and exercising, so this is just going to give me a little freedom.

So on Monday, I weigh myself, put the bugg back on and start counting calories. Until then, I'm going to trust myself to make good decisions and actually lose some weight. I think this is also a good trial run for "life after weight loss". I don't want to have to be so anal about everything for the rest of my life. So I need to test out my new skills of being aware of my intake and output.

I'll probably run little tests like this every 6 weeks or so. I've just been so OBSESSED with the numbers lately that it has really screwed with my mind.

So...I ate way too much yesterday - don't know how much was too much, but I'm well aware that I need to take it light today. I kinda like not knowing actually. I hope this goes well for the weigh in Monday.

I stopped using fitday about 2 weeks ago... couldn't handle the numbers mania anymore, hehe. Doing well now by just ticking off portions... here's a previous post I made relating to this:

Sometimes makes it a bit simpler if you figure out how many portions of each (protein, starch, veg, fruit, fat and dairy) you can have per day... then you can just set up a tick list of portions broken down into the meals/times you would usually eat them at.

Calorie counting can get tiresome

I just go on average calories per portion...

1 starch = 70 (1 slice bread, half medium potato, half cup cooked grains(rice/quinoa)/pasta, 3 health type crackers.)

1 protein = 100 (1/3 of the flat solid part of your hand (palm) when it's facing up or about 100g / 1 cubic inch, or half a cup of pulses or beans like lentils or chickpeas)

1 fruit = 70 (1 cup fruit, small apple, small banana)

1 fat = 50 (1 tsp of any regular mayo/ creamy sauce/ oil/ butter/ margerine, double this for medium to lowfat variants, and 2 tblspns for light salad dressings)

1 veg = I don't count these, just keep yellow or starchy veg to 1 portion at at time.

1 dairy = 100 (these count as protein too. 1 cup lowfat milk, 1 cup yogurt, 1/2 cup cottage cheese)

So if you want to stay under 2000 per day... And keep your ratios:
Protein (includes dairy and beans and pulses) 40%
Carbs (includes your fruit and veg too) 40%
Fat 20%

To find out how many portions of protein you should eat per day, calculate 40% of 2000.
= 800 (this is how many calories of protein you should consume)
Divide it by 100 (1 portion), and the result is roughly 8 portions of protein per day, 3 of which are dairy.

To find out how many portions of carbs to eat, calculate 40% of 2000.
= 800 (this is how many calories of carbs you should consume)
I would take away about 100 cals to account for all the day's veg (as I do not count it), then split the rest of the portions between starch and fruit.
800 - 100 = 700
Divide by 70 to get number of portions (fruit and starch are the same amount of average calories)
700 / 70
This gives you 10 portions of carbs for the day. 6 portions should be starch and 4 should be fruit. (remember that fruit is often 2 fruit portions at a time, as with a biggish apple)

To find out how many portions of fat to eat, calculate 20% of 2000.
= 600 (this is how many calories of fats you should consume)
Divide this by 50 to get number of portions.
400 / 50 = 8
You should take in 8 portions of fat per day. (remember it includes the oils you cook with, and the fat content in all the rest of your foods...)

Phew, hope this is making sense!

Now you've got all your portions for the day:

Protein = 8 portions
Carbs = 10 portions
Fat = 8 portions

Break these up into the food groups as I had above:

Protein = 5 portions
Starch = 6 portions
Fruit = 4 portions
Fat = 8 portions
Dairy = 3 portions
Veg = unlimited (except for starchy or yellow/orange veg)

Now go work out a meal plan for yourself, picking and choosing portions and arranging them into whatever suits you (with your schedule!)

Really hope this helps!

Really makes my life easier

Hey, that's great Anke. Thanks! I might even be able to eat more protein if I follow something like this (I continue to only get about 15% protein and I truly feel like I need more).

How are the push ups going? I'm up for my next exhaustion test this weekend. Can't wait!

Ok, back to business today. I did consume way too many calories last week - mostly in the form of alcohol. Though yesterday I pigged out on left overs from our party on Saturday. So...back on track now! We are having yet another party in 6 weeks (we are having a series of parties through out our remodel of the house to show people what we have done). So I'm going to be ultra good for 6 weeks and then take that weekend off again but try to be better. I need practice for "real life" after weight loss!

Oh, and I was late to work today and had to grab a Schlotzsky's instead of bringing lunch. I knew it was too many calories but was SHOCKED when I actually looked it up...1100 calories! Holy crap, better eat light for dinner tonight...

Damn calorie dense foods!!!

Anyway, glad ur still positive

How many pushups could you do in your first exhaustion test after week2 ? I'm doing that Sunday.

I'm REALLY enjoying the pushups... who'd a thought!

Well...uhhh...the push up test got moved back. I was too hung over on Sunday for me to think that it would be a good test and I forgot last night! I'll do them right now...thanks for reminding me!

HOLY CRAP!!! I did 21. That means that I'm in the second group for week 3. Wow. Wow. WOW!