Protein powder, peanuts and painful pins

August 26, 2009 at 12:35 am 6 comments

Got home from work today at 3.30 (training day). Was supposed to be playing badminton with hubby at 5. Had a headache so decided to get an hour’s sleep. Hah. Six (yes, six) hours later….

Oh dear. Due to lifting and other commitments, looks like I won’t be playing badminton this week then. Goal for this week: do all three NROL workouts and don’t worry too much about anything else.

Goal no. 2: stick to my calorie limits and aim for macronutrient ratios as close as possible to 40/30/30 for carbs/protein/fat.

Had one of the snacks recommended in the book today. Low-fat cottage cheese with a tablespoon of raisins. Sounds dull but it was actually quite nice. Also for the first time tried cereal with skim milk mixed with vanilla protein powder. Tasted sweet but not awful.

Eating today:

B’fast: 1 oz bran flakes, 3/4 skim milk, scoop vanilla whey protein, 50g blueberries.
Morning snack: hot chocolate (a bit sinusy), 150g LF cottage cheese, 1 tbsp raisins.
Lunch: 1C left over couscous salad (apples, celery, walnuts, blue cheese, chickpeas), 100g king prawns, dressing made with 1T fish oil, 1T balsamic vinegar, 1/2T honey. Pear.
Afternoon snack: Fell asleep and missed it.
Dinner: Chicken breast with satay sauce, 3/4C brown rice, sugar snap peas.
Evening snack: 1/2 oz almonds.

Had forgotten to add the satay sauce to my food diary and was coming up a bit short on calories, so had the almonds to make it up and got within one calorie of my goal. Then I remembered the sauce, putting me over by about 120 calories. My macronutrient ratio was 44/32/24 – not as good as yesterday but managing to keep up with my protein requirement, which is one area I think I slacked on while doing TT.

I won’t make a habit of cataloging what I eat as I think it gets a bit boring, but some of this stuff is quite new to me so thought I’d mention it.

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Entry filed under: exercise, fat loss, heath and fitness, New Rules of Lifting for Women, nutrition, weight loss.

NROL4W Stage 1 Workout B

6 Comments Add your own

  • 1. Dan (Jimichanga)  |  August 26, 2009 at 3:42 am

    Just wanted to say hi and let you know that I follow your blog! You really helped me in TC 5 and it is too bad that you won’t be around for the next one. Lots of TC 6 participants will be missing out!

    Reply
    • 2. blubberbegone  |  August 26, 2009 at 6:39 am

      Thanks Dan. You were a real pillar of strength for me too. Feel free to pop in any time with any questions you have. And best of luck with the next one. Are you going to start it at the beginning (Aug 31) this time? That was one mistake I wouldn’t make again – everyone buggers off when they finish their 12 weeks and the social support plummets at the end if you are still going. I’m going to be doing a 4 month challenge on NROL’s site, girls only, but people can use any programme. It’s an unofficial contest – no prizes. Four months! I’ve come a long way! That’s assuming that I finish it of course.

  • 3. Dan  |  August 26, 2009 at 1:45 pm

    I never thought of the reason for the support dropping off at the end, but I think that you are right! For me, the question is whether I really want to be in it, to win it. If I do, I think that I would be better off waiting until the last possible day so that I can shed some more bodyfat and aim to be the lowest possible at the end of the contest. It seems like the people picked as finalists are more often than not, the ones who got REALLY lean or cut by the end. There are always a few exceptions, but I have noticed that trend. So, if I really want to win, I think that I have the best shot losing as much as I can between now and the last day to enter. I also decided that I need to do some tanning if I plan to win!

    I will definitely stop by with questions!

    Reply
    • 4. blubberbegone  |  August 26, 2009 at 4:12 pm

      Makes sense. Feel free to come see me for support if everyone else deserts you!

  • 5. chaim bitton  |  August 26, 2009 at 4:55 pm

    A good food diary is the Food And Exercise Diary (WeightLossSoftware.Net). Might be of interest. It also has a medical diary.

    Reply
    • 6. blubberbegone  |  August 26, 2009 at 6:00 pm

      Thanks Chaim. I had a look at the page. The software looks good but costs $40, although there is a 3-month money back guarantee. Fitday.com and dailyplate.com both have free versions, with more advanced versions available for a fee. Calorieking.com.au is another good one, but the free version is only available for a one week trial – I’m trialling this at the moment. Calorie King and Daily Plate have the best databases but I think I like FitDay the best for ease of use and the vast amount of information available just in the free version.

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Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

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