Hey everyone. I thought I'd start a diary, and post my daily food and exercise, as well as any other comments on how I'm feeling.

I've been struggling lately with getting back on track. I have about 10 pounds to go, and I just keep seeing the same number on the scale. it's frustrating, and I get upset, think I have a horrible body, and then eat. A lot. it's not a good cycle at all. I'd really like to be able to eat three normal meals a day, and workout once a day, with one rest day a week. I've tried planning out my meals, and I only get upset when I don't stick to it, so I'm going to try giving myself a calorie goal for the day instead. Exercise is easier to stick to for me. I'm a student so I sit and study a lot, and to give myself a break I go to the gym, and get up and move.

I'm 5'6", 135.5 pounds this morning, female.

Hello, Gonna. Glad to see that you started a diary. Are you still in school for the summer or working? What are you doing for working out?

I saw your question on getting a trainer or dietitian on the other thread, but thought I'd address it here. Trainers can be really good for you, and there are all kinds out there. To get the one that is the best fit for you you should do a little research in determining what you want from a trainer and what that trainer can do for you.

If you want a trainer who will keep you working out and motivated, that's one way to go. If you want a trainer that isn't going to motivate you but show you what to do and what not to, that's another kind.

How frequently do you work out, and would you want/need to work out every time with your trainer?

There is lots of exercise advice on threads on this forum. Also some excellent personal trainers regularly check out the advanced sections and offer really helpful advice. One guy - Steve - is often really helpful.

I think that - as long as the calories are in the right general area - it is much more important to get the right nutrition than the right magic number of calories.
A person can eat 1500 calories of junk and at the end of the day all that they have done is put junk into their body.
If that same person goes out and
- drinks the right amount of water for someone their weight
- eats the right amount of protein, calcium, fibre etc
- eats at least 5 portions of fruit and vegetables of a variety of different colours
- monitors their fat intake and limits things like saturated fat whilst still having the good fats
- limits their alcohol intake or has none
then that person will have pretty much given their body something approaching pure rocket fuel and the body will perform a lot better for it.

I wrote this for another member on the fitness forum, and it maybe some benefit for you:



I realize you are female, the person this was written for was male, so keep this in mind when reading it:


Getting to sub 10% body fat can be problematic, but it doesn’t have to be, if "the mind adjusts" along with the "adjoined bodily adaption's".

Never look through "stained glass windows". Keep your vision clear, your enemy near, your assets in gear, and your goal will appear.

(Chillen)

The body is: The Ultimate Adapting Master:

Dont learn about bodily adaption: Mentally strapped and you get trapped.

Do learn about bodily adaption: Weight loss is tapped and plateau's are scrapped


Some dieters and exercisers tend to forget that the body, though having no mind, knows practically everything that happens to it and will adapt and overcome nearly anything it experiences through its design intention; its designed to survive.


Chillen's perception of weightlifting palm calluses, may you never look at them same again:

Let's take a look at a weight lifter; look at their hands. If they do not wear gloves an extraordinary adaption process is taking place rather quietly. Overtime calluses develop. These calluses are the bodies adaption mechanism in action in clear view of the weightlifter. This adaption process is taking place because the body is recognizing the demand placed on the palm of the hands, and improves its cell division process by adding more skin cells to the effected area to toughen the skin.

If the weight lifter wears gloves there is no reason to adapt. If the weight lifter doesn't wear gloves, there is a reason for the body to adapt. This analogy is an essential element to remember in fat loss and muscle growth.

Perception is a key weapon in one's knowledge search. While the example of palm calluses may appear to be a rather simple and normal process, and discarded by some, but what one doesn’t realize is that a similar adaption process is continually occurring inside the body when one diets and exercises for fitness. The body adapts and overcomes nearly all demands placed upon it. It does not matter where, when, how, or who; it knows and consequently, it adapts.

It will adapt psychologically, physically, biologically, and emotionally (to name a few), all the while the mind is the separate unit being affected and effected by them. These aforementioned feedback mechanisms from the body have to be correctly filtered, through correct knowledge and application of this knowledge. It is this feedback that can doom many to personal goal failure.

Correct perception of this truth will awaken one's soul within their goal.

Having "some" body fat is essential, and by its very design the body knows that body fat is essential to its survival and health.

Some simple facts about fat and muscle growth:

1. Physical activity isn't required for fat tissue growth, one can literally just eat and do nothing. Activity level is lower than calories consumed--in a simple sense, and assuming the person has a healthy body composite.

2. Physical activity is required for muscle/strength growth-post youth-growth period. One cannot just eat and do nothing. Calories DO NOT "necessarily" need to be in a surplus (as this will largely depend on the person and their prior history of diet and activity-think new to diet and fitness gains), but it will eventually lead into surplus requirement for optimal muscle growth.

It is just simply easier to put on fat tissue than it is to put on some muscle tissue, IMO. (Though I know some that have difficulty on putting on good weight).

Its logic really: Muscle tissues are designed for physical movement while fat tissues are not designed for physical movement but rather a biological energy provider for movement, living function, and some organ cushioning purposes. Muscle tissue is the movement provider while fat tissue can be the energy provider and reserve place to get it when energy runs low. The body will prefer to go to its sugar stores and fat tissue stores for energy when in deficit, but will go to the movement providers if the situation presents itself.

Therefore we have the body's desire to use its sugar stores, body fat, and as a resentful (and sometimes purposeful) act, its muscle tissue (which are more nutritionally dense) for survival, and its based upon its clear and defined ability to adapt and overcome internal and external stresses it is experiencing.

With this in mind, it should be "no surprise" that when body fat drops to sub 10% (or something applicable) that the body will begin to fight and resist one's efforts. The body recognizes that the fat reserve is getting low--and if one acknowledges its design intention, this is going to leave the body with few alternatives to deal with deficits (energy shortages), and bring in some new biological adaption techniques to the framework in the attempt to hold on to its critical fat reserve.

It is fundamentally critical not to put a blanket on everyone, because what they have been doing and not been doing can play a critical role on the decision applied on what to do.

For example, a person A with a rather high body fat, used to a rather high calorie content, low activity level, and dependent on gender and body weight will have a higher calorie need to maintain. When a person then "changes" calorie consumption and activity, the body's adaption process kicks in real strong (when applying simple "basics")--because of the prior history of adapting to what has been applied before.

The strength of the adaption process in this situation can vary person to person, but its generally very short as the body will adapt rather quickly to this new stimulus.

In this situation, the fat tissue is not in limited quantities, the activity level gives the body a reason to get stronger when comparing its previous level of activity, and the calories consumed are markedly different than what the body---had previously adapted to. All of these ingredients add up to something very positive when applying some simple basic techniques. It is very similar to the calluses of the hand scenario I talked about at first. First the changes are not scene by the naked eye--but over time the bodily adaption process is visually scene.

Therefore, the bodily adaption process can depend to a large degree what the person had been or had not been doing in diet and fitness.

Lets take this to another perspective:

In our economic society, it isn't normally considered a good fiscal year unless there is a profit made from one fiscal year to the next. The body's adaption process is sort of like that (perception is key). In order for the person to profit the person has to give the body a reason to function away from wanting to stay the same and likewise personally profit:

For example, lets say a person B has been dieting for long periods of time and has very low body fat. Lets say his MT Line is 2500, and he has been running deficits around 1800 (or for example, just barely above biological calorie function level). Lets say this person has been doing this calorie activity for about 8 weeks and has been experience some weight loss. In addition, lets assume he has been progressive in fitness activities, but the level of activities are relatively unchanged or are constant in nature.

This is a breading ground for unique bodily adaption--as it doesn’t NOT take long before the body adapts to external and internal stressed applied.

Part Two NEXT

Chillen

Part two:

The body will adapt to the same level of activities and calories. It will lower certain internal mechanisms (to survive)--and still meet the demands placed upon it. In other words, the body adjusts (to survive certain things it covets), and will still keep it fat stores it personally prizes.

Some get to this point and get frustrated when fat loss progression stops because they do not really understand what is taking place. Just like a business may have to change strategy to bring about a business profit, so does the diet and fitness exerciser--one must adapt to bodily changing conditions, as one just took place.

Simply, one has to do more to get more in a situation like this: Since the body adjusted to the calories, the calories have to change. Since the body adjusted to the activities one has to adjust this to bring about additional change. And, it can be a function of manipulating both interchangeably. If this does not take place, and everything remains the same, there will be no change, as the body has no reason to change from its present course of adaption. One has to steer it and give it a reason without thinking it needs to provide internal mechanisms to survive, and keep its fat energy store it so strongly covets. This is the reason why body fat loss sub 10% can be so difficult to some:

1. When body fat is severely low, the body covets fat energy stores and believes its essential to its survival.

2. The body adapted to calorie and activity levels and made adjustments to survive and will make it difficult to lose additional fat tissue because of (number 1), and this adaption process. The body can become very lethargic and energy efficient in an effort to stay alive. This one of the primary reasons why the body will convert other macronutrients when deficient in another macronutrient. Its adapting. Its adapting to a shortage to meet living demands and other demands placed upon it.

Lets expand on the macronutrients for a moment within Person B: Isnt true that IF one were to attempt to do a low carb (or KETO) in this type of situation, this would be a MAJOR change in the internal consumption environment? Answer: Yes. The body adapts by a macronutrient conversion process, and if one were to manipulate activity at the same time (properly) this is a change that COULD bring forth additional fat loss. Thus the POWER of knowing about body adaption.

To continue fat loss within this type of environment one has to attempt to remove the survival mechanism, adjust their calorie consumption (and/or macronutrients, with knowledge on how), and activity levels accordingly to develop additional fat loss below 10%. While we cannot provide a blanket for all, this situation has been experienced by a lot of persons, and I am one of them.

I have been successful, in getting sub 10%, by recognizing the essential adaption issues that really applies to all of us--in varying forms one way or the other. If you have read some of my rather long posts on myself (and for other members) you should see that I love to manipulate calories and exercise together. I have preached that this is a power combination and has no equal. This power combination is served with a groundwork of tools to work with: 1. The Diet Journal, 2. Weight Training Journal, and 3. A Personal Diary(mental thoughts, etc).

(Chillen)



May everyone fully grasp the bodily adapting mechanic we all possess! Open up the mind--let it unwind--BABY!
FEEL ITS THUNDER! It will never let you go under to blunder. I promise.




Much peace and happiness to all of you each and every day of your life!


Best wishes to you!




Chillen

Thanks to everyone for stopping by.

Trops; I am in school year round; this trimester goes May-mid August. I currently do mostly cardio(usually about 60 minutes spread between walking and running on the treadmill, biking, and using the arc trainer). I also do some pushups, sit ups, and squats(without weight), at home. For now I think I've decided not to get a trainer. I think I can lose a little bit more weight on my own, but I may need help for the last few pounds, and for toning, because I'm not really sure how to do that.

Omega; You're right. I don't ever eat junk food. Except for the occasional ice cream cone when I'm out with other people. And I rarely drink; I'd say I only have 2 or 3 drinks a month. I eat healthy food, so I am fueling my body to help myself get through my day easily.

Chillen; Thanks so much for everything you wrote. It's great advice, and very motivational. It really gets me thinking about everything, but I think I need a little bit more time to ponder. But thats a good thing.

Today was great. After reading everyone's advice, I have learned so much, and am really really thankful that everyone here is so willing to help. I thought a lot today about what I want, and how I think I should accomplish it. I had a great workout tonight, and I actually wanted to be there, for the first time in quite a while. I stayed right at about 1500 calories, with a minor slipup when I went to the grocery store hungry (I know you're not supposed to do that), but those cashews, and cherries tasted so good. Even with that mistake, I didn't give up, and today turned out fine anyway. It was quite the learning experience. I'm very excited for the way things have started this time.

Tomorrow I am going to log everything into fitday (thanks Omega, for that suggestion!), and see what I might need to work on, nutrition-wise. I'll also post my diet and exercise here, to see what you guys think.

I'm going to bed happy, and that doesn't happen very often. What a wonderful day. Once again, thank you all so much for your kind and helpful words.

You haven't seen any real losses in the last few weeks, but have you seen any improvements elsewhere? Have you taken measurements that you can compare? Any noticeable changes in pictures or your face?

What's the plan look like today?

I don't have much time, and I haven't even read any replies yet, but I wanted to write up my results from fitday. I'll write more later tonight, never fear.

Today I had:
breakfast: 8 oz. orange/tangerine juice, 1 kashi frozen waffle with 10 strawberries and half a cup of plain yogurt- it was delicious!
lunch: burrito with black beans, salsa, sour cream, tomato, cucumber, avocado
snack: peach yogurt
dinner: brown rice mixed with 4 oz. ground turkey(sauteed in .5T olive oil), tomato sauce, a little salsa, broccoli, onion, green pepper
while waiting for dinner: 2 pickles, 3 cherry tomatoes
after dinner: 20 strawberries (they're small, local ones)
later, after studying until 9 I'm going to have half an english muffin with 2 egg whites and 1 slice low fat cheese

The results:
1514 calories total
Fat: 38g, 344 calories, 24%
Carbs: 228g, 801 calories, 55%
Protein: 75g, 299 calories, 21%

I'm a little surprised. This is after trying to add more protein to my diet. I guess it's still not enough. And where is all that fat coming from? The breakdown is 7% saturated, 3% polyunsaturated, and 8% monounsaturated. I can't figure out where I'm getting that much fat from, other than maybe the avocado, and turkey? So obviously, I still need a little work on my diet. I'll take any help I can get.

Because Fitday calculates fractional grams, they do add up fast. 1500 calories of raw broccoli = 19g of fat, or 13% of calories from fat, for instance.

I don't have much time; its way past my bedtime. But I just wanted to say that I've had another mostly successful day. I had a few little treats that my roommate offered me, but I'm not worried about them. My workout was somehow way more physically challenging than usual, even though it was pretty much the same. but I pushed through it anyway, which felt great.

Trops, I have taken some measurements, and I plan on measuring again tomorrow morning and I'm hoping for some changes. I had previously only been seeing half an inch or some come off, and then come back on. I stopped by your diary earlier, but didn't have time to read that much or write anything. I will though. I think we're similar in that we're nearing the end. But you said you might need to go more than 10 pounds, I think. Whereas I'm thinking I might have to stop before I get to 10 pounds, but we'll see.

Allyphoe, thats good to know about the fat. I love the broccoli example. What are some good numbers to shoot for as far as nutrient breakdown for a day?

Another successful day, thanks to everyone's support, which is keeping me motivated. Hopefully, I'll have more time tomorrow to write more, and check out other threads. Goodnight.

*shrug* Whatever works for you.

I personally do better with more fat and less carb, and way more protein than most people get (or need). When I was losing, I aimed for 30-40% of calories from each of fat/carb/protein. And that's kind of stuck with me. Even though my need for protein is probably not even 20% of my calories for the day, my intake generally hovers around 30%. The other 70% ranges between 20-50 and 50-20, depending on the day - averaged over the last week, it's been about 35-35.

Once again, I am short on time, but I just wanted to share my feelings a little bit. I've been feeling great the past couple days. not obsessing over food or exercise is absolutely amazing. I seem to actually be gaining a little bit of weight, because I have been eating quite a bit, but not all at once like before, and I haven't punished myself for it. I think it is just allowing myself to have what I want, when I want, and not trying to stick to some crazy plan that is doing it to me. However, I don't feel bad about it. I haven't even really been counting my calories. My workouts feel great, too. Now, obviously, since I'm gaining weight, not losing, I'll have to start keeping track again. But I'm not going to make a meal plan. I'm just going to give myself a number, and eat what I want as long as I stay under that number. That still gives me some freedom. However, this won't start until Monday. My boyfriend is coming tonight because he gets Thursday off from work (but I still have class till 6), and then we're spending the weekend on a lake with some of my friends. I'm so excited. I am bringing my scale, just because I like to know. But we will be kayaking, and hiking, and I'm going to try to eat sensibly. I feel like I'm making so much progress toward eating/exercising how I want to for the rest of my life. It is a wonderful feeling.

I am pleased that you are getting to grips with things.

I look for
protein - at least 1 gram for every 2 pounds of weight. Someone that weighs 140 pounds wants to be getting at least 70g protein. More is better.
fibre - at least 30g (some people say 25g)
fat - more unsat that sat. I like to see it not too high.

In reports - do a report on the nutrition for the day.
A lot have nutrient requirements in already and it highlights in red if any are not enough
for example - it knows that you need 1000mg calcium and tells you what percentage you got to
sodium - no more than 2500mg

Have a great time away.

Oh, don't bring your scale. You are eating sensibly and going hiking and kayaking and swimming. Don't obsess over the scale. What is it going to tell you anyway? You shouldn't have had that cheeseburger? you skipped the burger for salad and the scale went up? You hiked 20 miles up and down the mountain and it didn't change so now you are only having a salad?

Go, enjoy yourselves, make the right decisions and keep the wrong ones to a minimum. Don't punish yourself, and really have a blast.