Fat Smashing Til Goal

[DEDIKAYTED]

My friend who is doing FS with me asked me what we were going to do after Friday. He wants to do another round of Detox...which I dont mind, but I think that after Friday I may want to go ahead and switch to Extreme again for the torture (excessive cardio that he has you doing on extreme). I dont know.. I just like the challenge.

So we'll see where I am on Friday and go from there.
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1 more thing --- Guess who is NOT gassy? I know, I know.. TMI.


Log for Today

0% Fage Yogurt
2 small bananas

kale & egg whites & yogurt honey mustard dressing

oatmeal & bananas
apple

About to go get a good workout in. Hope to go at least 1 hour.
(Ended up doing 90 minutes... woohoo)

Post workout... scared to eat more veggies..definitely no beans

apple & eggwhites

====================


ok. I lied. I am still gassy! What the heck! Got to the gym to workout...and........well all I can say is thank god no one was around >>> so so sad. What in the world am I going to do? Its definitely not as bad as yesterday. I am wondering if I need to take the spinach/kale out too for a few days??? I think it would be ok if I didn't already have a gas problem, but since I do.... now what? oh my.. help! LOL!

oh!!!!!!!!!! I know!!!!!!!! Duh! I think I am going to try some Pepto Bismol tonight. That will work!

I did 90 minutes of cardio at the gym... so I am thinking maybe I will go ahead and switch to the Extreme FatSmash program now instead of waiting til Friday. Its still pretty much the same foods, but nothing is unlimited like the Original plan I am on now (veggies/fruits/beans are limited to small portions).

I pretty much wanted to do the Original while i was on the injured reserve, but every since I got my injection in my hip on Friday, I feel pretty good -- so... should I go ahead and get even more strict? I guess I may as well..

Lets take a look at tomorrows menu and see what it would be as far as exercise and food.

Egg whitess
fruit
salad
lowfat dressing
1/2 cup beans ( umm.. I would probably trade those for brown rice or 4 oz plain sweet potato)
2 servings of veggies

Exercise is 60 minutes of cardio.. Actually I sometimes push to do the hardest.. which would be 65 minutes. So.. hmmm. I got that.

what ya think?

Day 2 has 75-85 minutes of cardio...

See what I mean? the extreme version demands that you push yourself even harder... and I like that. More bang for my buck. I just want the best results in the shortest amount of time.

Let's do it. Of course I will still post everything.

[DEDIKAYTED]

Another note:

I lose weight the fastest when I workout in the morning (fasted cardio). Plus, it just makes me feel better throughout the day that I have already worked out. So tomorrow will start working out in the morning again. Plus, with the EXTREME plan, you have 2-a-days (cardio 2x a day) so its best to go ahead and just get back to doing that. The bigger problem for me is that I like to get to work by 6am.... so I used to go to the gym by 4am and just get it done. We'll see what I do tomorrow. No matter what, I want to go in the morning to get back to that!

I am pumped!!!

So.. 60 minutes of cardio first thing in the a.m.

That will also give me time in the p.m to do my stretching before bed. Gotta keep the body flexible!!!

ok. I think I have talked your head off...or at least talked my own head off.. hehe!

If you are following along, keep up the good work.. Stay strong.. and some kind of way - GET THE EXERCISE IN! It really does make a difference!

As they say...

Dieting makes you look good in your clothes.

Exercise makes you look good naked.

until next time.

[DEDIKAYTED]

Today's Log

Recomended exercise from book: 65 minutes

Actual exercise: (4:30a.m)
60 minutes on incline trainer at 15% incline
20 minute jog
*Felt great working out in the morning again. *

Meals

7:15
1 apple
2 egg whites
coffee

11:15
grapefruit

1:45
salad w/ lowfat newmans dressing
** so, so hungry** omg!

3:15
1/4 cup oatmeal
orange

6:00
puffed wheat (60 calorie per cup) and
Calorie Countdown milkthe following snck will be yogurt/blueberries

will not be eating those beans tonight. Just getting rid of that horrible gas. Had extra servings of the puffed wheat.
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Its about 8pm. I just finished my stretching.

Whew! Made it through the first day.. Whew! Extreme is EXTREME!

...but I survived!

AND SO WILL YOU!


Let's just keep pushing thorugh.

Next weigh in: Friday!
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I am going to try to get to bed sometime in the 9oclock hour. Would love to get up early again and get my workout done.

OH! Lets look at tomorrow's exercise...

ok. Its 45 minutes in the morning and 40 minutes in the evening. I hate HAVING to go to the gym in the evening... but it has to be done! I would just do 85 minutes in the morning...and when I'm pressed for time I will do that.. but I guess I will go ahead and break it up like the book says. I am sure there is a reason for this madness!


Work it!
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edited to add.. Its 8:45 and I just ate about 2 cups of kale.. so add that on to the my EATS for today!... Ain't gotta go to bed hungry when you have veggies!

Nite nite.

[DEDIKAYTED]

Alright Party People!

I think I am getting confused with what day it is... lol.

Got pretty good rest last night.. Alarm went off this morning at 3:45 and I was ready to kick some gym a**!

Recommended exercise for today: 45 minutes in am/45 minutes in pm

Actual Exercise
4:30 - 5:15am = 45 minutes incline trainer
**will update tonight's exercise this evening**


Meals

Meal 1
Oh my goodness was starving at 6am!
..well the puffed wheat is gone. I brought that for my snacks because its so low calorie but theres really no nutritional value to it, so I'm not pressed to run to the store and get more.

Meals today will include: salad, veggies, brown rice, tuna, and yogurt.
Meal 1 would count as a "snack meal" since puffed wheat is not a listed meal in the book. You get 2 snacks a day, so I'm going to try to keep the rest of the day straight to the meals in the book.

I see why this Extreme program works because it definitely shocks your body. Your calories are waay limited.


Goals:
get all cardio in!!
do some stretching before bed (I think that helped me sleep well last night)
get 6 bottles of water in today!

Keep it funky!

Have a great day!

[DEDIKAYTED]

Exercise
45 minutes incline trainer in am


Meals

1.
puffed wheat and Calorie Countdown milk

2.
0% Fage
blueberries & small apple

3.
tuna brownrice & yogurt honey mustard

crackers/w pb - (ok 2nd snack that I was trying to avoid but I was feeling sick)

4.
2 cups of kale

5.
I am still on a "bean" strike. I plan to have eggwhites/veggies tonight when I get home.
**Left work late so instead of waiting to eat until I got home...had to change my plan... but thats ok..... Had a Veggie salad w/fat free dressing and grilled chicken breast. That way by the time I get home, I can get my clothes and get and right back out to the gym.


**note: After the 45 minutes cardio tonight... I will continue until I burn an extra 200 calories for the crackers that I did not plan on eating. I know I dont have to...but I WANT to.


You know I will be back as the day goes on!

=======Update:

P.M. Cardio.
60 minutes total. (Burned the extra 200 calories as promised. I'm not going to lie, I wanted to stop at 45 minutes, but I knew what I promised earlier.. so I kept it moving to burn 200 more calories

[DEDIKAYTED]

I just have to say this because its been on my mind and I always to try remind myself and others of this, so I will post it here.

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When you are dieting and exercising and "giving it your all" do not get discouraged when you think you are at a standstill (plateau). If you are exercising, just remember that there is always something going on in the inside even when you don't see it on the outside (or on the scale). There is no way that you can push yourself to exercise and not reap any benefits whatsoever from it. Its just not going to happen. The change will come. Sometimes not as fast as we would like, but that's when you just push harder and keep it moving because CHANGE IS HAPPENING. Your body is not the same as it would be if you did not exercise.

I was helping a couple of friends of mine to lose weight/exercise and one of them felt like she was not making any progress. And I had to ask her - Do you really think that if you were not giving this 45 minutes everyday...that you would still be in this exact place that you are in right now... No freakin way. You wouldn't. You may not be able to see the change right this second.. But CHANGE is happening. Sometimes it just takes a little while. One day, you just wake up and you feel leaner and you're like... hmmm... wow!... I feel pretty good today.. Or you go and try on some jeans and you find out they are looser.

Just because you exercised for 90 minutes yesterday and the day before doesn't guarantee that you should feel different today, but believe me, with consistency..you WILL get results...you are TRANSFORMING yourself!

---------------
Take a jar and start saving your spare change. You can throw a few coins in the jar each day, and at first...the jar is really not that valuable to you. 15 cents here, 25 cents there. You really don't give it a second thought each day.. Its just a few cents. But keep doing it consistently and over time... you have enough money to actually buy something big... And guess what?? Every single CENT counted! That 15 cents or 50cents at the time didn't mean much when you threw it in the jar, but in the end it got you something that you wanted!

Exercise is the same way. Ok. You did 30 minutes today, 40 minutes tomorrow, 20 minutes the next day.. a little this, a little that. And maybe it doesn't seem like much at the time... but it all adds up... and none of it goes unnoticed by your body.


Stay focused. Stay determined.

Love yourself.


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Hope it helps.

[DEDIKAYTED]

I am not sure how tomorrow morning will go because there is some rain/snow/sleet in the forecast! Gosh! Where is Spring? I just hate the snow! It would be ok probably if I worked from home, but just the thought of risking my life to drive in that mess makes me wanna scream.

Anyway, I want to get to work pretty early. Tomorrows cardio requirement is 1 hour. So, I will see how the weather is tomorrow morning and decide what to do from there.

Well let me go to bed. I just got home from the gym. It is now 9:50 and I still have to shower and force myself to bed.. just to turn around do this all over again.

Have a good nite and stay strong.

[DEDIKAYTED]

Its 6:00!!! GET UP!!!

Unfortunately, no gym this morning, but got to work early and plan to leave early today.

I brought my gym clothes so that I will be able to go to the gym as soon as I leave here today...instead of going home, changing, and leaving back out. So great! Today calls for 1 hour of cardio and I will be sure to complete that. Gotta get some more stretching in today as well.

Meals will be more on target today because I brought enough food. I normally, do but I didn't plan to stay at work as late as I did yesterday. But it all worked out!


So, gotta go but wanted to check in and let everyone know to have a great day. Stay focused.


Choose to be happy!

Talk to you soon!

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I forgot to mention that I decided to start adding some weight training back into my program tomorrow, so I'm super excited about that as well!

[DEDIKAYTED]

Today's Log

I will be a little creative today and half meal 1 with meal 2 to make them more yummy.

So.

1.
1/4 cup oatmeal
apple
1/2 scoop of protein powder
milk

2.
1/4 cup oatmeal
apple
1/2 scoop of protein powder
milk

3.
0% Fage

4.
brown rice
lima beans (oh god)

5.
0% Fage
apple

6.
chicken breast
sweet potato
veggie


65 Minutes cardio

Will check in as the day goes on!

[DEDIKAYTED]

Hola!!!

Hope everyone is doing great.

Ok. You know what day it is. Weigh in.

Last Friday, February 19th : 152
Today Friday, February 26 : 146.6

I missed my goal by a little under a pound. I wanted to see 145.x but its cool. The bigger picture is that I am moving in the right direction and am feeling GREAT!

Let's get the new goals together

1st the goal of 145 needs to be met PRONTO!
Monday, March 1st - 145

By next Friday or the weekend:
Friday, March 5th - 142

Next weekend's goal is 142! May be a little rough by thats what the goal is. I have to go back and read but I think youre supposed to push for 4 pounds a week on Extreme... So.... 4 pounds it is!

I am happy!



P.s. This would also mean if I was 154 on Day 1 and today is Day 10 and I am 146 - I have lost 8 pounds in 10 days! yaaay!

[DEDIKAYTED]

Recommended exercise for today is 40 minutes.
Tomorrow is 85.

This morning I did - 90 minutes. I think just in case tomorrow I was unable to do 2 sessions but in all likelihood, I will still get all of tomorrows in.

So 90 minutes its what I threw in the bank today

Meal 1
1 large apple
1/4 cup oatmeal
2 spoons of protein powder

(I mixed up todays breakfast with another cycle, so this turned into more of a snack meal because this was not as the book has planned. I wanted a whole 1/2 cup oatmeal (especially with those bonus minutes that I did at the gym), but once I found out that I had mixed up the meal, I just stuck with what I would normally eat during a snack -- so that's only 1/4 cup.)

I also wanted some oatmeal in my plan today because I plan to add some strength training back in my plan today. That will be a little later. I need to work up a program and determine exactly what I am doing before I go to the gym.

... I will be back to post more later!

Meal 2
1 cup rice
veggie burger
1/8 cup beans (left over)

**back to gym
Lat Pull downs
cable row
dumb bell row
shoulder press
bicep curl
tricep curls
lateral raise
front shoulder raise

Meal 3
veggie salad with fat free Italian
egg whites

Meal 4
yogurt 1/2 banana

Meal 5 oatmeal


As you can see I worked out waaay more than the book recommended. On days when I do that and I have to fuel my workouts, I will naturally eat a little more of food allowed food for that day.

Feeling good!

[DEDIKAYTED]

Good Morning!

Todays recommended cardio: 80 minutes. I did this yesterday just in case I need to swap todays exercise. I may not break it up into 2 sessions, but I think I will definitely get the full 80 minutes in!

I am feeling good. Got my mojo back. I need to be better about the stretching program so I will probably do a little right after the cardio today. Sometimes leaving it for the night time makes me not do it at all. And for me, stretching is important.

Keeping focused. Bought some carrots yesterday. I was looking at "free" foods in the book and I forgot to mention that egg whites are one of them, so when you see me eating 6-10 egg whites... they are a "free" food anyway. And great protein!

Free foods that I like:
dill pickles
celery
baby carrots
hard boiled egg whites

..will be back to post Exercise and food log for today

[DEDIKAYTED]

Meal 1

egg white omelette w/ spinach
carrots

House cleaning... then...
Nap... and forced myself to get up and go to the gym. I could have napped a lot longer

Meal 2
chicken breast
sweet potato (instead of beans)
carrots & 1/2 grapefruit

Exercise

40 minutes cardio and I was D-O-N-E!

My goodness. I am so tired.. I dont think 80 minutes will come out of me today. I guess all the exercise from yesterday, the little sleep last night, and the fact that I had only that one meal from meal 1 being late... I only could do the first session of cardio today. Its fine because yesterday's exercise was supposed to be 40 minutes.. I just checked the book. So.. I guess I did end up swapping the days


I. AM. TIRED!

Meal 3
not having the cup of brown rice tonight. Ran out of the prepackaged cups and I am not about to go in there and boil rice for 30 minutes. Too tired. 1 cup of brown rice is about 200 calories and a whole rack of carbs... anyway instead this is meal 3 - for same 200 cals

Two 0% Fage yogurts w/ sugar free jello.
This is actually a great treat. I do the plain unsweetened yogurt. If you add the sugar free jello to it, it stretches the yogurt and actually makes it a lot more filling. I will definitely do this more often.

I think this will take care of the food for today. I am laying on the couch right now...reading on the lap top and also will go through my book some more. I am hoping I will do some stretching exercise before I turn in for the night.

I remember being pooped like this before. So anyway, I will be sure to get some good rest in tonight. - You know that helps your weightloss as well.

[DEDIKAYTED]

Hey!!!!!!

Got up this morning and did:

TTapp - Lower Body Floor workout
then went to the gym and did 50 minutes cardio. I was BEAT. In my mind, I was still thinking that I had to do 80 minutes total today... so I just stopped at 50 and said I would come back after I ate. Well guess what? today it only 60 minutes of cardio! Sheesh. So I should have just pushed for 10 more minutes. Oh well. I will get the other 10 minutes in. Plus I really wanted to do some weight training a well. We'll see. If not today, then tomorrow on the weight training.

Uh oh, I just took a look at the book. Tomorrow is a 2/day cardio session - 80 minutes total, so I'll see what kind of strength training I can get in today.

You know what's funny? Unless you are the type of person that loses fast, I dont think you even get a rest day in this book. I have to take another look. I guess the best thing to do when you feel tired is just do a regular walk for the required time instead of hard cardio.

Went to the grocery store and bought the following for this week:
peaches
baby bananas
4 bags of spinach
beets
salad fixins
turkey meat

Well that should do it! Ready for this week. Ready to keep pushing the weight DOWN!

[DEDIKAYTED]

EXERCISE: TTAPP Lower Body Workout & 50 minutes of cardio

Meal 1
1/2 cup oatmeal
2 tablespoons of protein powder
1.5 banana

Meal 2
half banana & peaches
1/4 cup oatmeal

Meal 3
1 banana
yogurt

Meal 4
salad w/yogurt dressing

Went back to the gym around 9pm and did the following

Lat pulldowns
Dumbbell rows
bicep curls
upright rows
tricep pulldowns
shoulder press
lateral press
side raises

+ 10 minutes on the eliptical

Meal 5
chicken breast


Maybe my potassium was low today.. 3 freakin bananas! No more of those for a while. I like to eat fruit thats a little lower in sugar.

Looking pretty good in the mirror at the gym tonight. I see myself getting smaller. Good deal!
That's all for today