Hopping back on the keliswicked wagon

[keliswicked]

Keliswicked checking in here, back to the NF world with a determination to make these changes in my life stick!

 

Here is how I explain myself in NF challenge terminology:

 

My current long-term goal: lose about 30lb of fat by combining a smart diet and exercise routine.

 

My active fitness goals: do a pull-up and get an average of 15 minutes/day of cardio per week (super goal is 30 minutes).

 

My active life goals: learn a new programming language this summer (either .NET or Python) and continue self-teaching Japenese by doing one grammar lesson a week and learning 10 new vocabulary terms.

 

My dietary goal: making it a basic consideration to eat Paleo as frequently as possible, logging everything I eat

 

My cardio goal is determined Sunday-Saturday. My strength training I hope to do 3 times a week.  I will quiz myself on Japanese vocabulary on Friday and grammar on Tuesday. Diet I will log as yesterday's dinner, today's breakfast and lunch.

 

I attached the self-made eating and exercise log I use on Google Docs. I also use My Fitness Pal to keep an eye on my caloric and macronutrient intake, especially noting the amount of sugar.

 

I'm going to immediately update with today's log.

 

Comments and critiques always welcomed!

 

 

EDIT 7/10/2013: While most of the above is still in effect, I'm updating my information.

 

My long-term goals:

1. Lose fat and gain muscle to feel better!
2. Continue to study piano and be excellent at it
3. Learn to read and write Japanese

 

My fitness goals:

1. Do a pull-up
2. Do a backbend
3. Do a split
4. Do a handstand
5. Become better at yoga through consistent practice
6. Squat my bodyweight

 

My diet goals:

1. Finish up my Whole30 on July 14th
2. After, eat an 80/20 Paleo diet

 

I understand that that's a lot of goals, but in my mind they are all deeply intertwined. Eating healthy will allow me to lose weight and strength training will make most of my fitness goals easier.  I'm working diligently at lat pull-downs right now to improve my back strength. Yoga will help with my flexibility to do a split. It's all a big web of things that I want to do, but not all at one time.

 

I strength train 3 times a week and am getting into the habit of going to yoga 2-3 times a week.

[keliswicked]

Log for May 28th - Tuesday

 

Exercise:

• 15 minutes run/walk on the treadmill to warm up
• Lat pull-down - 3 sets of 8 reps at 90lb
• Squats - 3 sets of 8 reps holding 2 15lb dumbbells
• Assisted pull-ups - counterbalance at 140lb, did 3 sets at 6/6/4 reps
• Assisted dips - counterbalance at 140lb, did 3 sets at 8/5/6 reps
• Seated bicep curls - 3 sets of 8 at 15lb
• Side leg lifts (not sure what to call this) 2 sets of 25 reps

 

Diet:

• Yesterday's Dinner: had a big lunch and didn't eat
• Breakfast: egg omelet, banana
• Lunch: turkey sandwich on wheat bread with a slice of American cheese, Activia yogurt, handful of grapes

 

Life:

• Since I am just starting these goals today I didn't quiz myself on grammar, but will review tomorrow and quiz Thursday.  assigned words for weekly vocabulary: house, up/above, good, tree, face, hill, shoe, sound, hot, hand

 

That's all for today, as always, comments and critiques appreciated!

[keliswicked]

Log for May 29th - Wednesday

 

Exercise:

• ended up walking home yesterday, so 30 min of walking there
• walked to work today (tunnel, no stairs) 30 min
• tennis later! estimated 60 minutes
• notes: quads are still sore from my first weighted squats yesterday, should recover by tomorrow

 

Diet:

• Yesterday's dinner: grilled chicken and broccoli, piece of stromboli
• Breakfast: omelet with two slices of American cheese
• Lunch: piece of stromboli, banana later

 

Life:

• nothing to quiz myself on today, but considering upping the amount of vocab words I must learn per week
• also studied my grammar a little

 

 

I'm definitely going to be stretching later to lessen some of the stiffness in my arms and legs. Looking forward to another fabulous workout tomorrow!

 

Here's my proposed workout regime:

• Tuesday, Thursday, Saturday - strength training (Tue/Thu at lunch, Sat unrestricted)
• Friday - light cardio and lots of stretching
• Wednesday and Sunday - tennis
• Monday - day of rest!

 

I walk to/from work every day, which is about a half hour each way, and though I consider that easy cardio, I don't think it will do anything but augment my fitness level.

 

Cheers!

[keliswicked]

Log for May 30 - Thursday

 

Exercise:

• Walk to work with 230 step stairs
• Worked out on lunch break
• Light warm-up
• Assisted pull ups at 140lb counterbalace - 6/6/6
• Assisted dips at 140lb counterbalance - 8/8/7 (and may have hurt my neck on the last one)
• Squats - 30lb, 3 sets of 8 reps - ready to add weight
• Lat pull downs - 110lb, 5/4/1 (last set was way too hard, had to finish last two at 90lb)
• 20 lunges
• Bicep curls - 15lb, 3 sets of 8 each - ready to add weight
• Overhead press - 25lb (2 12.5lb dumbbells) 3 sets of 8 reps - ready to add weight

 

Diet:

• Yesterday's dinner: stromboli again and a glass of milk
• Breakfast: cheesy eggs
• Lunch: turkey sandwich with cheese and Activia

 

Life:

• Should be quizing myself, but going to skip because I've been overwhelmed with good news

 

 

I got offered a paid internship as a Technical Analyst. So in two weeks I start working there.  I'm SUPER excited and I'm going to be making a lot more money than I do now, but I'm concerned that it's going to prove challenging to stay as active.  Presently, I walk to and from work.  As this new place is 15 minutes by car, there's no way I can conceivably commute any way except by driving.  So right there I'm concerned.  Secondly, I frequently work out on my lunch break here at the university, which is convenient with a gym on campus.  I'm worried I won't be as consistent with my workouts if I have to hit the gym after an 8 hour day.

 

Oh well. All things in time.

 

Yay the new 6 week challenge starts soon!!!!

Cheers!

[keliswicked]

Log for May 31 - Friday

 

Exercise:

• Off day for strength training
• Walked to school, plus climbed 230 step staircase
• Walked around for over an hour yesterday before/after dinner
• Going to gym today, probably do some light cardio to get loose and STRETCH!

 

Diet:

• Yesterday's dinner: Muscle Maker Grill! loaded baked potato and penne with chicken and vodka sauce
• Breakfast - nothing, was trying fasting...
• Lunch - ...and now I'm absolutely starving. going to hit up my favorite sandwich place for lunch (and not eat again today... CARBS!)

 

Life:

• 9/10 on my vocab words today (spelled hot wrong)
• decided that I would add three verbs to each 10 vocab weeks, so 13 words
• words for next week: picture, air, shell, glass, to be/have/exist (animate), nephew, to understand, love, chair, voice, meat, sugar, to make

 

 

One of my friends turns 21 tomorrow so I'll probably be drinking a bit tonight, going to do my best not to drunk eat too badly

 

Cheers! (literally!)

[keliswicked]

Log for June 1 - Saturday

Exercise:

• Walked to and from the gym, took the stairs, about an hour
• Squats: 35lb 5x5
• Pull-ups: assisted 125lb 3x3
• Dips: assisted 125lb 3x5
• Bicep curl: 17.5lb 3x5
• Overhead press: 35lb 3x5
• Lat pull-down: 3x5 (struggle)

Diet:

• Yesterday's dinner: stuffed chicken, parsley potatoes and broccoli
• Breakfast: breakfast sandwich and hash brown
• Lunch: eggs and cheese, watermellon

Life:

• Nothing to quiz on today
• Was drunk last night and did NOT drunk eat! that's life skills

Cheers!

[keliswicked]

Log for June 2 - Sunday

 

Exercise:

• Easy day, just an hour of tennis

 

Diet:

• Yesterday's dinner: sausages!
• Breakfast: egg omelet with cheese, watermellon
• Lunch: skipped
• Dinner: salmon and cheesy broccoli

 

Life:

• I ate fish (salmon) for the first time tonight!! I'm proud of myself for trying something new and continuing to improve upon my diet

 

 

Cheers!

[keliswicked]

Log for June 3 - Monday

 

Exercise:

• Day off, but still walked to-from work (and climbed the stairs!)

 

Diet:

• Yesterday's dinner: still proud of myself so posting again: SALMON AND CHEESY BROCCOLI!
• Breakfast: banana and glass of milk
• Lunch: leftover stuffed chicken, two pieces of cheese, two small cookies

 

Life:

• Nothing to report today, tomorrow is usually a test day for grammar, but
• instead I'm going to review all the grammar lessons I have done up until now

 

Tomorrow is a big workout day! Yay! I'm also going to be trying intermittent fasting for the first time! double yay!

 

Cheers!

[keliswicked]

Log for June 4 - Tuesday

 

Exercise:

• Walked to work
• Climbed stairs and didn't have to stop for break!
• Didn't warm up, because you know, stairs
• Assisted pull-ups: 125lb counterbalance, 5/4/4 and felt FABULOUS. probably one more day at this weight
• Assisted dips: 125lb counterbalance, 6/6/5
• Squats: 40lb (2 20lb dumbbells) 3x5 - still waiting for these to get difficult but wary of jumping too much weight
• Rows: first time trying! but definitely focused on lower back. 40lb (2 20lb dumbbells) 3x5
• Lat pull-down: 110lb 6/6/6 TIME TO MOVE UP!
• Bicep curl: fixed my form on this, moved down to 15lb 3x5 but feels more correct
• Overhead press: I struggled on this. had to do 4 sets to get 3x5 because third set my left arm locked. 35lb need to keep practicing form

 

Diet:

• Yesterday's dinner: buffalo chicken with blue cheese, mozzarella sticks
• Breakfast: nothing - trying to IF, felt great to work out but starting to feel like I need food
• Lunch: Starbucks cajun chicken sandwich

 

Life:

• grammar review day!
• Lesson 1: 4.5 / 6 (AHHH!! easy things became so hard!)
• Lesson 2: 7/8
• Lesson 3: 6/6

Cheers!

[keliswicked]

Log for June 5 - Wednesday

 

Exercise:

• Walked to walk with the infamous stairs
• Playing tennis this afternoon! yay

Diet:

• Yesterday's dinner: double cheeseburger
• Breakfast: nothing again - need to stock up on eggs
• Lunch: mild sub - carb loaded but utterly delicious

 

Life:

• nada today, except getting my car fixed so I can start driving to work in a week and a half
• on chapter 3 of C# 5.0 and .NET 4.5 (online book)

 

 

Cheers!

[keliswicked]

Log for June 6 - Thursday

 

Exercise:

• Work out day!
• Walked to work (in the rain) plus stairs
• Assisted pull-ups: 110lb 3 reps, 125lb 5 reps, 2 reps
• Assisted dips: 110lb 2 reps, 125 lb 5 reps - felt like crap today
• Squats - 40lb 3x5 felt great!!
• Rows - 40lb 3x6 also felt awesome
• Overhead press - 35lb 3x5 comfortably, ready to move up
• Bicep curls - 17.5 lb, 3x5 need to do this again
• Lat pull-down - 115lb, 3x5 - will do again, but felt okay, think I need to use my back more

Diet:

• Yesterday's dinner: pork chops
• Breakfast: nothing again - need to stock up on eggs
• Lunch: mild sub - carb loaded but utterly delicious <<literally identical to yesterday

 

Life:

• on chapter 4 of C# 5.0 and .NET 4.5 (online book)

 

 

Cheers!

[keliswicked]

Log for June 7 - Friday

 

Exercise:

• Extra work out day to make up for being away Saturday
  
• 20 minutes recumbent bike at about 50% difficulty
  
• 3 circuits of the BBW workout, with 25lb rows
  

Diet:

• Yesterday's dinner: nothing
  
• Breakfast: nothing 
  
• Lunch: Activia yogurt
  

 

Life:

• 12/13 on my Japanese grammar for the week!
  

 

 

Cheers!

[keliswicked]

Log for June 8 - Saturday

 

Exercise:

• 2 hours of doubles tennis (SO MUCH FUN!)
  

Diet:

• Yesterday's dinner: roasted chicken, baked mac and cheese and asparagus
  
• Breakfast: cheesy eggs with ham
  
• Lunch: double cheese burger and baked mac and cheese << these were all bad, at my boyfriend's parents' house
  

 

Life:

• played awesome tennis so that's good!
  

 

 

Cheers!

[keliswicked]

Log for June 9 - Sunday

 

Exercise:

• NOTHING AT ALL.
  

Diet:

• Yesterday's dinner: two pieces of pizza, some spiked watermellon
  
• Breakfast: a buffet! egg and cheese croissant, sausage, bacon, potatoes
  
• Lunch: half a chicken parm sub and cheesy bacon fries
  

 

Life:

• relaxed!
  

 

 

Cheers!

[keliswicked]

Log for June 10 - Monday

 

Exercise:

• Walked to school, climbed the dreaded staircase
  
• Exercise day!
  
• Assisted pull-ups: 110lb counterweight, 3/2/1
  
• Squats: 45lb 3x5
  
• Overhead press: 40lb 3x5
  
• Bicep curl: 17.5lb 3x5
  
• Lat pull-down: 115lb 3x5
  
• BBWW: 3 circuits, done in 17:34.6. Took only enough time in between to sip water and relax muscles a little
  

Diet:

• Yesterday's dinner: nada
  
• Breakfast: cheesy eggs
  
• Lunch: Starbucks cajun chicken, 2 vanilla cookies, pack of Famous Amos cookies
  

 

Life:

• day off still =P
  

 

 

Cheers!

[keliswicked]

Log for June 11 - Tuesday

 

Exercise:

• Walk to school with stairs
  

Diet:

• Yesterday's dinner: leftover chicken parm and chips
  
• Breakfast: cheesy eggs
  
• Lunch: mild chicken sub
  

 

Life:

• should be testing today, but just not
  

 

 

Cheers!

[keliswicked]

Log for June 12 - Wednesday

 

Exercise:

• Walked to school, climbed the dreaded staircase
  
• Exercise
  
• Assisted pull-ups: 110lb counterweight, 4/2/3
  
• Squats: 55lb 3x5
  
• Overhead press: had to fix this exercise, so used a weighted bar instead (but I don't know how much it weighs) and did 5/10/7
  
• Bicep curl: 17.5lb 3x5 - finally think I should weigh up
  
• Lat pull-down: 120lb 3x5
  
• BBWW: 1 circuit and didn't feel hot so just dropped
  

Diet:

• Yesterday's dinner: buttered english muffin
  
• Breakfast: cheesy eggs
  
• Lunch: 2 slices of pizza, some chicken wings, and some chocolate thing
  

 

Life:

• not feeling my best
  

 

I NEED TO PULL MYSELF TOGETHER AND GET BACK ON TRACK

 

Cheers!

[keliswicked]

I've decided to do Whole30 starting tomorrow (June 13th).  I will go until July 12th.  Here's to more improvements!

[keliswicked]

Update on my Whole30 newfound plan: I'm mentally starting today but my boyfriend is agreeing to do it with me (to a point - he wants to eat the food we still have so it doesn't go bad and become a waste of money) and he will be starting tomorrow since we've had longstanding plans for tonight to go out to eat with friends and have some wine.

 

I also purchased "Why We Get Fat" by Gary Taubes as some book nutrition.  I was looking for "It Starts With Food" but the local B&N didn't carry it.  That will be my next book purchase.

[keliswicked]

Log for June 13 - Thursday

 

Exercise:

• Just a walk to school =)
  

Diet:

• Yesterday's dinner: pork and green beas - utterly delicious!!
  
• Breakfast: nothing
  
• Lunch: pork and an apple, cup of green tea
  

 

Life:

• feeling slightly better! unfortunately I made plans to eat at the Cheesecake Factory tonight... such is life. I officially start my whole30 tomorrow, so may as well get this out of my system beforehand!
  

 

I'm currently feeling kind of proud of myself =)

 

Cheers!

[keliswicked]

Log for June 14 - Friday

 

Exercise:

• Exercise day that went poorly
  
• Assisted pull-ups: mostly messed around, did one at 95lb etc
  
• Squats: 55lb 3x5 - wasn't feeling improvement
  
• Lat pull-down: 125lb 3x5
  
• Bicep curls: 20lb 3x5
  
• Single arm benched rows: 30lb 10/10/5
  
• probably because I had eaten out the night before and for lunch, felt like poop
  

 

Diet:

• Yesterday's dinner: Cheesecake Factory chicken alfredo and fried mac & cheese
  
• Breakfast: nothing
  
• Lunch: bacon and cheese fries (ate out for last day at a job)
  

 

Life:

• didn't test myself on any Japanese this week. No excuses. Do better next week
  

 

 

Cheers!

[keliswicked]

Log for June 15 - Saturday

 

Exercise:

• Nothing at all
  

Diet:

• Yesterday's dinner: chicken and green beans
  
• Breakfast: fried eggs
  
• Lunch: beef patties
  

 

Life:

• Day 1 (finally) of Whole30: my boyfriend and I are already talking about all of the foods we want to eat and can't.  He's less committed to it than I am, but I'm grateful he's on for the journey, especially because he makes most of our meals. I feel light and good today, especially compared to the bad ways I ate the two days prior. I feel hungry a lot though. I think this is because I'm not getting as many calories from my meals as I'm accustomed to, and my brain is additionally thinking that I should be getting more calories and making me think I'm hungry. Wow, that's convoluted.  But yeah! Here's to 30 more days.
  

 

Cheers!

[keliswicked]

Log for June 16 - Sunday

 

Exercise:

• None - lazy Sunday
  

Diet:

• Yesterday's dinner: salmon, bacon and green beans
  
• Breakfast: fried eggs and turkey bacon
  
• Lunch: an apple and green tea
  

 

Life:

• Day 2 of Whole30: Whole30 still is not too difficult.  I think it's good that I'm coming into it having been conscientious of what I'm eating for the last few weeks. Only my lunch is really drastically different.  That being said, my stomach feels a little weird.  However, I'm alert and feel good and light (compared to how I used to feel heavy after I ate).  My boyfriend and I planned out all the meals we'd want to eat for our Whole30 and came up with about 30 options - which I think is awesome! I'm trying to make sure I get enough calories because I know the foods I'm eating are so much more nutrient dense than what I used to eat, and therefore I'm used to substantially more calories. Either way, feeling good and hoping this continues!
  

 

Cheers!

[keliswicked]

Log for June 17 - Monday

 

Exercise:

• None - first day of internship
  

Diet:

• Yesterday's dinner: chicken, turkey bacon and broccoli
  
• Breakfast: nada
  
• Lunch: assortment of veggies and fruits, some nuts, green tea
  

 

Life:

• Day 3 of Whole30: Today held one of the greatest challenges I think I'll face while doing the Whole30.  It was my first day at my internship, and we were given free meal passes to anything and everything we wanted in the cafeteria.  Not being able to indulge in any of my favorites, I was limited to the salad bar, but I am damn proud of myself for sticking to my plan and not eating off schedule.  I think working an 8 hour work day at a new place and doing a lot of walking has tired me out a lot, so I kind of feel like crap right now.  My quads are in that deep soreness state and I'm not sure what from, the long day or the lack of carbs and comfort foods. Mentally I'm still on board the Whole30.  I'm going to bed extra early tonight and hopefully will feel better physically tomorrow.  I looked in the mirror today and for the first time could suck in my stomach the way I used to and look super thin. I found that very encouraging and helpful for keeping me on track.
  

 

Cheers!

[keliswicked]

Log for June 18 - Tuesday

 

Exercise:

• Best day of exercise I've had!! yayayayayayayayayayayayay
  
• Assisted pull-ups: 95lb counterbalance, 4 reps, 1 rep, failure << still AWESOME
  
• Squats: 60lb 3x5 <<<felt great, going to up weight again, maybe move up to bar!
  
• Single arm row: 32.5lb 3x5 on each arm, also felt great and probably move up again
  
• Overhead press: 35lb 5/5/3 this was difficult since I've fixed my form but still felt good, almost ready for bar
  
• Bicep curl: 20lb 5/4/3 - not quite as good but I'm working on keeping my form
  
• Skullcrushers: 20lb 3x10 with both hands << first time I've done these in a while but they felt good
  
• Lat pull-down: 130lb 3x2, 125lb 3 reps << had to ease up a little on these
  
• Back to assisted pull-ups: did 110lb counterbalance 3x1
  

Diet:

• Yesterday's dinner: fried eggs, bacon, green beans
  
• Breakfast: banana and green tea
  
• Lunch: chicken and broccoli, green tea, nuts
  

 

Life:

• Day 4 of Whole30: Phew.  Not sure if I'm in the "hangover" phase, but my legs were killing killing killing me last night.  They were okay for a bit today, hurt a bit here and there. Still sticking to the plan and overall feeling good. I'm still enthusiastic about Whole30 which is helping me, plus I'm encouraged that I've been logging my workouts for 25 days now.  I'm proud of myself for sticking with it, and especially for getting to the gym today after an 8 hour work day and hitting a ton of traffic on the way to the gym. I can't think of anything else to say, so I think that's good!!
  

 

Cheers!