female member trying lose weight**

[qkcam]

[QUOTE=Sexy4mySweetheart;5738264]^ lol, well Im pretty clueless about MOST things so I dont like to voice an opinion unless I do a lill research

If you have CFS, you are probably familiar with post-exertional malaise, the severe fatigue that results from doing too much. One trigger for malaise can be your heart rate. If it goes over a threshold, malaise will result. The threshold is often around 60% of maximum heart rate. (Maximum heart rate is 220 minus your age. For a person who is 50 years old, 60% of maximum heart rate is 102 beats per minute, calculated as: [220 - 50] x .60.)

Sexy- this is GREAT INFO... I have never been advised about HR other than getting up to 80% and I always get sick.. !!..I can try to keep it nice at low at the 60% zone and see how i do.. yesterday on the treadmill walk i was only up to 111 at the highest..and i dont feel exhausted today!! ... this is a great goal for me and awesome article- i have never seen such! thank you so much.

maybe you could try doing a workout in which you hit all body parts. maybe do some dumbbell squats into a thrust? or, maybe do some kettlebell swings? you can do light weight, lots of reps with little to no rest, and keep the workout under 30 mins. if you feel that your energy level is higher, maybe look into crossfit routines. some involve heavy weights, but others are just bodyweight and light weight/lots of reps. look up the spartacus workout, it is like 10 exercises (so i think) and you can modify off of that.

Ragin I have seen the kettleballs..and they baffle me.. but will look up the spartacus- I LOVE SPARTACUS!!! the stars series..did you see it?? also i dont do well with sqauts or lunges,, cause the knees...but maybe i can build up to it.. If i did a workout that involved all body parts - with light weights- how often (many times a week) should i try? Thanks!! I am looking forward to getting a new routine-- except i love weights so will need to keep using them.. and NOT PUSH MYSELF-- THANK YOU!!

[RaginCajun]

try to do it once, then build from there. i would say ideally 3 times, but if you can do one for now, that is a start. with the knees, try doing squats with no weights. just do a bunch of body squats or get some light dumbbells. kettlebells are fun and it gives your body a full workout. the swings are really good for ya hips! youtube it!

[qkcam]

Thanks Ragin! I found this site an followed.. did about 10 each.. not alot nor the 60mins they say...the Tpush up is hard.. i used to be able to do push ups..but can only do the partials.. it was fun--and quite the work out!!! i definatly need to build up! not as much fun as watching spartacus-
I have seen people at the gym doing this--
http://www.60dayswithnatjones.com/sp...orkout-review/

[qkcam]

found some interesting things on the Paleo food plan.. doesn't look bad..thought i would share
http://www.hollywoodbodyfitness.com/...reakfast-ideas

[RaginCajun]

glad to see that you like it! and yes, you have to build up, just like anything else. they didn't build rome in a day!

and the paleo stuff, i try to eat like that all the time. i think like this, if i can hunt it or grow it, i should eat it! and another thing i say, if it has a face, eat it!

[qkcam]

sounds like good healthy mottos to me!

[qkcam]

food from today.
meal 1 oatmeal with handful blueberries, walnuts,cinnamon
meal2 2 hard boiled eggs, 2 eggwhites- grn pwder
meal 3 tilipia with asparagus, 1/2 sweet potato.
meal 4 small amount of turkey and cottage cheese-w/ cinnamon. will add one slice of high protein sprouted bread.

i really want to eat more though... glad i dont have any "binge " foods in the house

[GirlyGymRat]

food from today.
meal 1 oatmeal with handful blueberries, walnuts,cinnamon
meal2 2 hard boiled eggs, 2 eggwhites- grn pwder
meal 3 tilipia with asparagus, 1/2 sweet potato.
meal 4 small amount of turkey and cottage cheese-w/ cinnamon. will add one slice of high protein sprouted bread.

i really want to eat more though... glad i dont have any "binge " foods in the house

qk...you got this eating down. all very healthy choices! you are really putting the pressure on me. I had a crappy food day yesterday and now I am encouraged to get back on the train! thx!!

[qkcam]

girlgymrat--- progress not perfection! sometimes a day of crappy food is good inspiration to get us back on track!
Update.. so the little bit of the spartcus workout I did on friday really made an impact on my quads and glutes- I felt it yesterday! I did less than one circut and even felt it in the obliques-- so far knees are holding up.
yesterday worked shoulders and arms at gym for an hour-- i found a cool new machine called rackmax ?? the bar was very heavy..but i mananged to do some curls and it keeps everything stable- it was fun but kinda pushed a bit.
food:
meal one : almonds, walnuts, blueberries, raspberries with almond milk-(the paleo plan) coffee - then the hour long workout
post work out : protein pwder, with greenpwdr..glutamine (5gms,)spirliina, dribose, added powdered multivit- high in b's - and took an isocort (post work out for adrenal support)
meal 3: turkey sandwich with mustard, lettuce tomato on mulitigrain bread and a cucomber
meal 4: beans, rice- chicken taco with 2 corn tortillas- lots of fresh salsa and a few chips (not too many)
meal 5: _snack.. some homemade flat bread with hummus-- not much bread.
meal 6: cottage cheese - 2 fish oils.

still sore from the squats in the spartcus workout.. i think i may wait another day or two for another round.. and maybe do some light walking today-- !!

[qkcam]

sunday's food
meal one: oatmeal with blueberries raspberries, walnuts, protein pwder
exercise: one circut of the spartcus
post exercise: apple handful almonds, gren pwdr and spirilina
meal 3: chicken, beets, steamed spinach, 1/3 sweet potato
meal 4 _ still was full from meal 3... 4 oz salmon, asparagus
meal 5- i hope i can make it ... cottage cheese and 2 fish oils.
thanks

[SlimmerMe]

and.....YOU WILL MAKE IT...Meal 5 above~
I am impressed with your progress of EATING! This is fantastic. I bet you are feeling much better with yourself by doing this. Good choices too.

[qkcam]

thanks Slim!
yesterday was a good day-- had social acitivity- and fun!! body is holding up- yay!
pretty good with food:
1`oatmeal with blueberries, protein powder cinnamon
2. chicken fish asparagus, beets
3. chicken small bit of potato salad
4. beans rice guacolmole..(bad spelling) a few chips, steak, some veggie soup
5. small bit cottage cheese, cause i ran out-- and forgot the fish oils
not bad for a HOLIDAY-- wow! it has been a while since i had a HOLIDAY - with dancing and other extra credit activities!
needed to sleep in late-- body is needing a rest day!

[SlimmerMe]

^^^ YOU ARE TRANSFORMING. Plain and simple.

[qkcam]

thanks for the encouragment! i dont know if the weight is going anywhere but i am glad to be more active!! only thing i wish i knew if it is from the gamma/ b12, isocort, eleuthero, or the proboost thymus (for immune support) cause all this stuff is costing me alot of $$ would like to streamline or get the insurance to cover the gamma at least,, cause it is 120 bucks a pop!!

meal oneatmeal with berries, protein powder, walnuts
meal two: 1 egg, 3 whites
meal three- pre workout.. protein pwder, grn pwdr, spiriluina, d-ribose, glutamine
WORKOUT: back and abs for about 30 mins then walked for 20 kept heart rate under 110 as per the Cfids article that Sexy4mySweetheart - sent me (thanks again- that is great info to have!! and none of the dozen docs i have been too mentioned anything like it!! - it could be a big missing peace back to health!!)
meal four- chicken pho .. with about 3/4 to 1 c rice noodlesmeal five- will be cottage cheese and 2 fish oils ( thank you gbrice!)
wont make six meals today ..but passed up the frozen yogart place.

[SexySweetheart]

also tried paleo diet...great concept but I need my protein shakes and have yet to find a tree they grew on...damn that would be sweet if I did, would save a fortune $$$

wow your eating GREAT lady!

[qkcam]

sexy- is it too many calories to do the paleo some meals and protein shakes too? I know this is all a strange science.. i just keep mixing things up maybe that is why i'm not losing weight and the fact that TOM is getting ready for a visit- I use alot of protein powder too! i finally found a great price on the isopure - a months worth for 38 bucks..

[qkcam]

meal one: 2egg whites, 2 eggs scrambled, avacado, oatmeal w/berries and protein pwder
meal 2: shake : protein pwder, green pwder, d-ribose,spiriluna, glutamine
meal 3: whole wheat pita, with grilled chicken a bit of lettuce and one slice tomato (wish it had more tomato)
3 hours on the beach at least 2 walking and taking silly photos--
meal 4: apple
meal 5: 1/2 baby burrito=- i was famished from the beach and freezing-- (chicken, pinto beans, a bit of rice and cheese)
meal 6: cottage cheese 2 fish oils.. i feel like this isn't enough food for the amount of activity I have been doing? I can't believe i managed 3 hours on the beach-- must have been the B12 shot-- need to practice pacing so i dont wear myself into a "flare"

[qkcam]

Day- Thursday
meal one: oatmeal with cinnamon, rasp &blueberries- protein pwder, 1 egg, 1 white
meal two: PP & Grn Pwder, glutamine, spirilina, d-ribose
meal three: chicken breast, steamed spinach, 1/4 sweet potatoe
meal four: lean beef pho with rice noodles-- maybe i bit too many rice noodles.. and fresh veggies- I am getting addicted to PHO
meal five: chocolate Protein powder, w/ ice and a scoop unsweetend choco pwdr- about 6ozs of almond milk-- (was craving frozen cho yogart- but smoothie instead..
meal six - will be cottage cheese ( i dont know how much is it supposed to be 1/2 or 1 cup?) and fat free or low fat??? 2 fish oils.
today- no exercise--except the exercise in patients.

[SlimmerMe]

YOU GOT THIS! ANd I am serious.....Good work and pacing is key. Consistent pacing......

[RaginCajun]

YOU GOT THIS! ANd I am serious.....Good work and pacing is key. Consistent pacing......

^^^^^^^ YES! you got this girl and looking forward to hearing the positive news! hope you get everything squared away with figuring out which therapies are helping with your energy level. i would be willing to bet it is your body responding to all the activity.

[qkcam]

thanks Slim except i messed up my pacing... and Cajun.. yes hope i get the therapys squared away before jan..when all the copays are higher!!

. i was bad today.. low energy and felt like sore throatish -- so i rested..(this is the second day) lots of vit c.. and the food.. well tomorrow is another day.
meal one: oatmeal with blueberries- protein powder, cinnamon
long nap and meditation
meal two: bacon (cooked on george) 2 slices, 2eggs,2whites and 2 pcs ez toast, very lighht light mayo
meal 3: was going for chicken pho--- and i caved in at the bakery-- 1 cupcake (sugar-free) 1 cupcake (not sugar free) it's that T.O.M coming to visit
meal 4: chicken pho
meal 5: i dont know cottagecheese and fish oil-- do i need the calories after the cupcakes-!! s____ i never eat 2 i usually only get 1 sugar free-- and it has been a few months!!! okay- at least i am being honest---
here is hoping i can get back onto some light exercise tomorrow-- and the sore throat is gone
the kicker is i know sugar is BAD for my immune system-- and so is beating myself up about it!!! so i got to let it go and start fresh-

[SlimmerMe]

DON'T LOOK BACK.....only forward.

We are not Robots...

and REST DAYS are just as important. I had one myself yesterday.

You are changing your life and this takes dedication which you have. So hug yourself for that~

[qkcam]

Thanks Slimmer! i needed to hear it! Hope you have a great weekend!

[GirlyGymRat]

girl...keep up the good work...you have eaten well for the week! Great progress!!!

[qkcam]

thanks GGR! encouargement is great espically since TOM is coming to visit- easy to get negative this time of the month and to give in to temptation whether it is bakery or road rage!! Not ROID rage-- although i wish! I really need to get my hair done- that seems to help give a feeling of TLC.

how do i see others food postings? i know how to find Slimmers but i want to also see what GGR and Sexy4 and Gbrice are up too..
thanks

[GirlyGymRat]

i just click on forums and then diet and then scroll down through the most recent posts!

TOM doesn't visit with me anymore, but hair, nails, pedicure make me feel good too....enjoy!!!

[gbrice75]

Qk, don't even sweat it. I am allowing myself a full on cheat WEEKEND this weekend, and I will come back on Monday like an animal in the gym. Now, I of course never recommend this; I don't even recommend a cheat day. I am coming off 3 months of pretty hardcore dieting and am allowing a nice break and reward.

My point is we have to live our lives, but keep your mind thinking ahead of the game, i.e. what will you do TOMORROW to make this right?

[SlimmerMe]

Easy does it to this finish line.......
That is how I am looking at this~ IT is the ONLY way I can look at this. NO other choice.

[qkcam]

i just click on forums and then diet and then scroll down through the most recent posts!

TOM doesn't visit with me anymore, but hair, nails, pedicure make me feel good too....enjoy!!!

Did do the hair yet...but will soon.. i don't usually get nails done but i like to get a good massage.. !!! TOM is a rollercoaster emo today

Qk, don't even sweat it. I am allowing myself a full on cheat WEEKEND this weekend, and I will come back on Monday like an animal in the gym. Now, I of course never recommend this; I don't even recommend a cheat day. I am coming off 3 months of pretty hardcore dieting and am allowing a nice break and reward.

My point is we have to live our lives, but keep your mind thinking ahead of the game, i.e. what will you do TOMORROW to make this right?

WOW GB.. i really need to read this---- did some old habit today- that has nothing to do with the gym.. will make it right soon!

Easy does it to this finish line.......
That is how I am looking at this~ IT is the ONLY way I can look at this. NO other choice.

easy does it.. I think i am wondering if there is a finish line-- it seems the road around (or over ) the mountain just keeps stretching, twistin and a turnin... with the blurry haze of the sunest only to catch the sunrise on the other side--- go as easy as we can we must.. but not too easy.

SAT
MEAL one oatmeal, blueberries protein pwdr- coffee
meal two: chicken breast, with 1 slice bacon, with avacodo on whole wheat with tomatoe lettuce.
meal three: apple (pre work out)
workout: light shoulders 25 mins
post work out: protein shake, grn pwdr, glutamine- multi vit
meal four : not good i am on a not wanting to eat=-- but had a few slices of turkey
meal five: protein pwder and water.

glad i posted-

[SlimmerMe]

glad i posted-

Keeps us all on track.....

[qkcam]

Keeps us all on track.....

not me sista!!! the bronco is a buckin at least we are not alone at this rodeo! hang on!

[qkcam]

sunday
1. oatmeal with blueberries protein pwdr
2. protein pwder, gren pwder, vitmain pwdr, glutamine
3. small piece of salmon, asparagus, small bit of sweet potato
4. cheeseburger with lots of tomato,onion and grease
5. cottage cheese fish oil

[SlimmerMe]

Grease......LOL! at least you admit it....what about the bun? that too? or not...either way I bet tasted REAL good!

[qkcam]

oh- i left out the bun.. of course but no mayo- i really went for the company-- sometimes socializing is more or just as important as food. - i guess good company is like another type of meal so to speak.

[qkcam]

Monday food- if i remember
1.oatmeal with walnuts blueberries protein powder
2. 1 piece bacon 1/2 chicken breast, steamed spinach
3. fish pho
4.. some sardines.. out of cottage cheese.

tues:
1.oatmeal with walnuts blueberries protein powder
2. almonds
3 turkey, lettuce tomato, 1/2 piece wheat bread
4 almonds (handful)
5. 2 sushi rollls one with salmon one with eel
6 will be cottage cheese and 2 fish oils.

[gbrice75]

Sardines a substitute for cottage cheese? Interesting!!

btw - sardines are EXCELLENT for you, eat up. Careful though - I see alot of fat in your diet - sardines, walnuts, almonds, more almonds, salmon sushi, fish oils, and bacon - GASP!!! Just remember, fats add up FAST. Be mindful, they are the ones that will screw you royally more than the other 2 macros simply because they're more than twice as calorie dense and generally very easy to overeat.

[qkcam]

Sardines a substitute for cottage cheese? Interesting!!

btw - sardines are EXCELLENT for you, eat up. Careful though - I see alot of fat in your diet - sardines, walnuts, almonds, more almonds, salmon sushi, fish oils, and bacon - GASP!!! Just remember, fats add up FAST. Be mindful, they are the ones that will screw you royally more than the other 2 macros simply because they're more than twice as calorie dense and generally very easy to overeat.

GB Thanks for your support! I only ate the sardines becasue i had ran out of cottage cheese.. You are so RIGHT Too much fat.. and today was horrible.. yesterday i had ran out of protein pwdr and was at medical appts.. and almonds were the only think handy.. today was worse but got protein pwdr.. and you are right the fat is hanging on.. so i need to get back on track.. with food and exercise.. somehow.. HOW? Today was a horrilbe day emotionally and i didnt want to eat at all..
but here goes the list.
meal one: oatmeal with blueberries walnuts protein pwder
meal two: baklava, sugar cookie (as i had an emo meltdown.) green tea a bit of coffee
meal three: some chicken breast 1/2 whole wheat pita..was no sauce.. that was supposed to be meal number 2.. but didnt make it.
meal four- maybe it will be cottage cheese.. getting to late to eat too much..
i know i do better with food when i am exercising and i have been in a funk since sat..and haven't felt like exercising- which is strange..i guess some saddness PMS issues.. but need to get back on it... help!

[SlimmerMe]

No time like the present. You are doing great. You are. So realize this and move forward.

[qkcam]

thanks Slimmer--- the goal for today is to get back on track...

[RaginCajun]

like slim said, today is today so just hitch the wagon back onto the truck and go get it!