So, yesterday afternoon I had my first meeting with the dietitian (not my first ever, but first with this one). I was so nervous about it (especially about being weighed and measured) but it was not so bad and she was really sweet. All in all it was good. Goal weight = 68kgs. Current weight = 85.something kgs (cringe…). BF = 38.1% (even worse…). Meal plan is all about eating low gi and correct portions (especially of carbs, my weakness).
So the plan for this week (suppers) is:
- Mon – Hake fillet, baby potatoes, steamed veggies
- Tues – Leftovers from mon made into fish cakes, green beans, salad with avo
- Wed – chicken stew with rice (chicken, peppers, mushrooms, onions, etc)
- Thurs – beef stir-fry with rice
- Fri – chicken and tomato pasta
(very long after I promised it…sorry)
This is my ‘new’ training program (designed by C), that is specifically designed around my fibromyalgia. Hopefully I can gym or do boot camp again soon, but for now its mainly walking and stretching.
Anyhoo onto the program:
Monday – stretch and range of motion(AM), Pilates (PM)
Tuesday – stretch-15 min walk at 75%-stretch
Wednesday – Dr Oz 20min program (AM), yoga (beginners dvd PM)
Thursday – same as Tuesday
Friday – same as Wednesday
Saturday – same as Tuesday
Sunday – same as Wednesday
*increasing the walking every week until total time is anywhere between 30 and 60 mins.
Food has been SHITTY for the last month (?)… Its really gotten bad. I NEED to reign in the eating and the chips. And do some damn cooking………
The plan for the rest of the week is as follows:
*walk the dog, stretch
*cook supper! (pasta with beef and tomato sauce)
*go to bed by 10:00 (LATEST)
*eat breakfast at home (not in the car!)
*Do yoga = very nb…
*do not over eat supper (out)
*go to bed by 10:00
*make a meal plan
*go to Makro
*go vegetable shopping
*walk and stretch
*go to bed by 9:00
*Dr Oz program, stretch
*take a nap
*long walk with the dog and the husband…….
*bed by 9:30
Sorry for the lack of blogging… I know I have seemingly fallen off the face of the earth. (I didn’t buy the way :)) My BFL challenge was going so well, then last week I got sick, and now I’m still not better. And I am having a lot of muscle and joint pain. I am not exercising at the moment at all (except for the daily walking with the puppy) and my eating has been TERRIBLE. Also C and I has decided that I must pause my challenge for now. I WILL come back to it as soon as I am feeling better and can do the exercise without hurting my body.
For the moment I will be doing a yoga and walking based program that C will write for me. And I will be seriously overhauling my eating. I will just be calling this my healthy living plan, because that is what it is :)
Hopefully a lot more meals and recipes and updates to come!
Have been having internet connectivity issues… :(
Its been a rough few days, Cs away, its holy week, work is stressful, etc. So I have not been 100% on plan, but I’m not completely off either, just doing the best I can. Had a biscuit on tues (day 9) and cheese yesterday… Exercise has been abysmal….really struggle to be motivated when I’m alone. I have been taking the puppy for longer walks though.
Food from day 9:
Meal 1 – low GI wholewheat toast, egg, black coffee
Meal 2 – bran muffin with organic peanut butter
Meal 3 – lean ham and avo sandwich with ricotta
Meal 4 – apple and ham
Meal 5 – slow cooker chicken tomato and green bean stew with mielie pap
Meal 6 – oat and chocolate biscuit
Food from day 10:
Meal 1 – greek yoghurt and all bran
Meal 2 – apple and cashews
Meal 3 – slow cooker chicken tomato and green bean stew with mielie pap
Meal 4 – toast and avo
Meal 5 – pasta with ostrich meat balls and tomato and basil sauce, Tbsp (ish) of grated cheddar)
Yesterday was HARD…I really didn’t want to eat what I had packed at work (mainly because it was cold and I really wanted warm food), and the lower body workout was a killer. I slipped up a little with supper, my sister and I ate together, and I had 1/2 a biscuit.
Food from yesterday:
Meal 1 – Low GI toast and scrambled egg, black coffee
Meal 2 – Low GI bread and lean ham
Meal 3 – Chicken noodle soup
Meal 4 – Homemade ‘bran’ muffin with organic peanut butter
Meal 5 – Almond, oat bran and panko crusted baked talapia, avo, potato wedges, roast onion and peppers, dry white wine (1 glass)
Other – Black coffee with cinnamon
Quick weekend recap post. Was both good and not so good. We took day 6 (sat) as our free day as it was my birthday meal, and it was awesome! So I weighed in a day early at 82.4kgs! That’s a 1 kg loss for week 1! I’m so happy :) Anyhoo…both day 5 and 7’s workouts were good (sweat and muscle burn…)! Proper week 1 and goals reacp to come soon.
|Day 5||Day 6 (Free day)||Day 7|
|Meal 1||low GI toast, tuna, tomato||2 hot cross buns with butter||low GI toast, organic peanut butter, lean ham|
|Meal 2||steak and apple||black coffee with cinnamon, chocolate crossant||yoghurt and cottage cheese|
|Meal 3||sweet corn, steak, green beans||toast and ham||low GI toast, half an avo, lean ham|
|Meal 4||hummus and carrots||–||oat muffin with orgainc peanut butter|
|Meal 5||oven baked almond and oat bran crusted hake (this is something we will definitely make again), baked onion and sweet potato, cucmber, yellow pepper||gyoza, sushi, karaage, potato salad, green salad||Chicken noodle soup|
|Meal 6||black coffee, popcorn, lean ham, few cashew nuts||black coffee, 2 cinnamon biscuits||–|
|Exercise||upper body workout||–||cardio HIIT – skipping|
Before I get into yesterday, C and I have taken today (sat) as our free day instead of tomorrow, because we are having a (very late) birthday supper for my sister and I. :) So I did my weigh-in this morning….82.4kgs. That’s down exactly 1 kg!
Okay, back to yesterday, aka challenge day 4…it was really good, especially the upper body workout! Tough, but really good. This morning I can definitely feel that I worked my arms and shoulders!
Onto the food:
Meal 1 – toast with tuna and tomato
Meal 2 – steak with an apple
Meal 3 – ear of corn, steak, green beans, rosa tomatoes
Meal 4 – oven baked fish crusted with almonds, sweet potato, onion, cucmber, 1/4 avo
Meal 5 – toast with natural peanut butter (I use Woolies organic 100% peanut butter, its awesome)