Hi i'm new here but i'm not new to trying to get a healthy lifestyle. Anyways I need some help. I have my own diet plan and exercise plan and have my daily, weekly, three-month, and 1 year goals written and i'm able to do my goals and they keep me focused. But then there is days i go off and binge. so i want to post every day at the end of the day if i'm keeping true to my goals and i hope to get some support so i can stay motivated. Thank You
We all come of the tracks occasionally. Some more often than not. You can't beat yourself up about though as then you will just get depressed and are then more likely to eat something stupid. All you can do, is pick yourself up and do better for the rest of the day or start on task tomorrow. You've written that you have year goals - does this mean you have a lot to lose or that you wish to reach maintenance levels and MAINTAIN it?
I have a personal spreadsheet on my computer where I track my day noting whether I've been good or not, sticking to diet and exercise etc, and weighing in each week. That then is transposed to a graph. I can then see at a glance that I am either right on track, doing really well or not so well. It seems to work for me. I can then go back through it and see how I am feeling with my progress.
Just know, we are here for you. Let us know what your plan of attack is?
Hi i'm new here but i'm not new to trying to get a healthy lifestyle. Anyways I need some help. I have my own diet plan and exercise plan and have my daily, weekly, three-month, and 1 year goals written and i'm able to do my goals and they keep me focused. But then there is days i go off and binge. so i want to post every day at the end of the day if i'm keeping true to my goals and i hope to get some support so i can stay motivated. Thank You
So glad you're here. This is a phenomenal place for encouragement, advice and support.
By all means, post every day, as many times a day as will be helpful to you.
Just wondering, have you ever tried to figure out why it is that you binge? Are you not eating enough calories? Are you allowing yourself to get too hungry? Do you have tempting foods that are your known "trigger foods" in your home? Are you not adequately prepared? Do you not have a specific menu written down, one that you can and will adhere to? Do you not have healthy foods stocked in your home? Do you not have foods/snacks ready to take with you where ever you go? Is your plan not suited to your lifestyle? Do you need to re-commit and make that commitment ironclad, so that there's no need to rely on motivation, as motivation comes and goes?
Just some things for you to think about perhaps.
Anyway, I' look forward to hearing of your success!
But then there is days i go off and binge. so i want to post every day at the end of the day if i'm keeping true to my goals and i hope to get some support so i can stay motivated. Thank You
Hi LusterCross
I am new, I have been posting for one month. I am following South Beach. We have a daily chat. I check in and post IN THE MORNING-when I'm not even thinking of binging. I check in during the day, and post when I feel I have something to say AND most important, when I start to feel something calling me to start eating food not on my plan I get here. I find as soon as I start reading posts, I can postpone my action. It does finally pass.
Right now my family is cooking dinner and having chips and salsa. Its NOT on my plan, but thats ok because I'm busy now recommiting.
Keep up, you know what you want and you are off to a great start.
Hi and welcome. It sounds like you're already doing some things to help you stay on track, which is awesome! The support here is incredible... you've come to the right place!!
Ok for the ones that want to know what diet i'm on it is the one off the book "Burn the fat, Feed the muscle". I eat 6 times a day. protein, carbohydrates, essential fats, all tailored to my body type and needs. also i lift weights 3 times a week. i do cardio 5 times a week. i know that 5 times a week might seem exessive but i'm a soccer player so i need it! my current bodyweight is 138. my height is 5"4. my body fat % is 10.5%. my desired body fat % I want to get is 6%.
Also, I think I binge because I live with people that don't care about their health. When I see that junk food around me somedays the craving gets to me!
Anyways, about today. I wrote a list of my daily goals and hung it on the refrigerator. Every goal I did, I put a checkmark on it. And guess what? I finished all of them! I feel good about myself right now.
Oh yeah! Also thanks for all the support! I can already sense I am going to love this place!
your body fat measurement (10%) seems low--how did you come by it?
And if you are a woman (I assumed you are, sorry if you're not) you know that 6% is much much too low, right? Like you will be near dead if you go that low.
The emphasis on body fat control is heightened by the recommendation in our periodization book, Serious Strength Training, that men target a body fat percentage of 10% as they attempt to gain muscle. On my blog, Michigan Muscle Boy, male lifters expressed that this goal would be hard for them to attain. Well, what's the recommendation for women? Particularly in light of the fact that women's essential body fat is typically considered to be around 12% or above. Below that level, menstruation stops and general health is at risk. For competitions, top-end women bodybuilders target in the 6–10% range, in other words below essential body fat. In the long run, as Nancy and I remark, that level is not sustainable.
Male OR female, your goal bodyfat percentage doesn't seem to be compatible with a healthy situation, so I can't really offer you any advice nor support.
Ok for all those people thinking i'm a girl, hahaha, i'm not. I'm a guy. Anyways I'm pretty open-minded so what do you recommend would be a safe body-fat percentage? And thanks for mentioning this. I don't want to go to unhealthy extremes, its just that i'm trying to look cut.
Hi need support
Glad you joined us! 3FC is a GREAT resource on your journey. Posting daily really DOES help you stay on track 
, i'm not. I'm a guy. Anyways I'm pretty open-minded so what do you recommend would be a safe body-fat percentage? And thanks for mentioning this. I don't want to go to unhealthy extremes, its just that i'm trying to look cut.
I am also sending you
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