#söötreenisalene @Sparta

Täna toimus Sparta Spordiklubis #söötreenisalene kokkusaamine-loengupäev. Esinejad: Kristiina Nuut, Liis Org ja Ott Kiivikas. Rääkisid toitumisest, treeningust, toidulisanditest, võistlemisest ning tuletasid naistele meelde, et nad liigselt süsivesikute hulka ei vähendaks.

Päeva kokkuvõte:
Toitainete puhul - valku 2,5g /kg kohta, rasva 1,2g/kg kohta, süsivesikuid 100-150 g vahel. Kuivatamise perioodil enne võistlusi viivad võistlejad süsivesikute hulga 50 g-ni. Sel perioodil kaloraaž võistlejatel ca 1300 kcal.
Lisandid ja asendajad - vitamiin D, Oomega-3 rasvhapped, valgupulbri tarbimine tihti tulenevalt sellest, et toidust ei saada valku kätte piisavas koguses, BCAA taastumiseks

Minu toidupäeviku põhjal hetkel: 123  g süsivesikuid (s.t. OK), rasva 47,5 g (alatarbimine, eesmärk 66,7 g), valku 120 g (alatarbimine, eesmärk 139.5 g) - kokkuvõttes peaaegu seal kus vaja, kuid kaloraaž seab teatuid piiranguid. Kaal: 55,8 kg.

Päeva tulemusena kontrollin oma toidupäeviku üle ning püüan süsivesikud hoida minimaalselt 100 g peal ning lisan BCAA tarbimise trennides. Ühtlasi pean uue valgupulbri tellima :) Kasutan Triple Fitnessi Diet Protein Combot (šokolaadimaitselist), järgmisena proovin vist vaarika oma.

Minu esimese nädala menüü oli järgmine:

E-R:
Hommikusöök: 200 g Ricotta kohupiima, 50 ml piima, 15 g Diet Protein Combo, pool kiivit, mustikaid, kaneeli
Oode: 20 g india pähkleid
Lõuna: salat salatibaarist kastmeta - roheline salatipõhi, kurk/tomat/paprika, peet, lõhe/kana
Oode: 125 g kreeka jogurtit, 15 g Diet Protein Combot, 1/2 kiivit, mustikaid/mustsõstraid, kaneeli, kodukootud müslit
Õhtusöök: 100 g brokolit, 30 g läätsesid, 100 g heeringat, 110 g kodujuustu
Kokku: 1430 kcal, 86 g süsivesikuid, 70 g rasvu, 123 g valku

L-P:
Hommikusöök: 45 g täistera kaerahelbeid, 15 g Diet Protein Combot, 1 kiivi, kaneeli
Oode: 20 g india pähkleid
Lõuna: 150 g kanafileed, roheline salat, tomat, kurk, paprika, sinep, 30 g läätsesid
Oode: 125 g kreeka jogurtit, 15 g Diet Protein Combot, 1/2 kiivit, mustikaid/mustsõstraid, kaneeli, kodukootud müslit
Õhtusöök: 100 g heeringat, 100 g kodujuustu, salat, kurk, tomat, paprika
Kokku: 1340 kcal, 123 g süsivesikuid, 47,5 g rasvu, 120 g valku

Trennigraafik oli selline:
E - ellips, T - tennis, K - jõutreening, N - ellips, R - jõutreening

Nädal 2 - täna valmistan läätsed ja brokoli, arvutan järgmise nädala menüü ja teen vajadusel muudatused. Nädala lõpus oleme Hiiumaal, mille pärast veidi muretsen :) (toidu seisukohast just)

Tundes end ära teiste kogemustes

Loen fitness.ee foorumit, ning leidsin kaks tuttavat kohta, mis vastavad kahjuks ka minu hetkeseisule:

"Terve töönädala hoidsin teadlikult tagasi ja kui nädalavahetus kätte jõudis siis läksin ikka peast lolliks. Söömasööst kestab mõnikord 2 päeva jutti ja siis läheb valimatult suhu kõike. Suhkrusõltuvus on kerge tekkima." by Peep Reinart ning tema lahendus oli vähendada süsivesikute hulka (ca 50 g süsivesikuid, mis arvestades tema kaloraaži on väga väike osakaal päevasest kaloraažist). Minu hetkemenüüs on süsivesikute hulk ca 90 g - vaja oleks välja jätta puuviljad.

Teine tuttav koht: "Ma ka tiksusin aastaid seal 1300-1500kcal vahel ja alla ei võtnud, otseselt juurde ka ei tulnud. Nii kui üle sõin siis kaal tõusis. Kogu aeg oli nälg majas.

Nüüd kus vahepeal olen oma kaloraaži seal 2200-2300 hoidnud, siis nüüd 2000 pealt kukub isegi natuke liiga kiiresti. Kõht on täis ja hea on olla. Järeldus, et selleks et dieedi ajal kaloraaži kõrgel hoida, peab lihtsalt enne dieeti olema kaloraaž kust saaks kärpida."

Mul on kaloraaž hetkel 1400-1500 kcal vahel, kohvi ära jätmisega on probleeme, kuid kõige suurem probleem on nädalavahetused. Täna tegin järgmiseks nädalaks ettevalmistused ära ning lõunasöögi kogused tunduvad liiga suured - brokoli, läätsed, kurk, tomat, kodujuust, heeringas.. selle peab siis võib-olla kaheks jagama. Aga eks järgmine nädal näeb, kuidas enesetunne on. Proovin nädala. 

2016 [Progress] so far

Pros: have managed to have a workout routine of mostly 5, sometimes 4 workouts per week
Cons: Have not been able to control eating habits 100%

Stats: weight 57 kg, fat 28,9%, muscle 30,5%, height 161,5 cm, age 29

Goals for the near future: a) 2 l of water per day; b) regular pictures; c) controlled eating (1400 kcal per day); d) find a mental health guru or a trainer

I will give a try to the following eating plan next week:
Breakfast - Ricotta cottage cheese 200 g, 15 g Diet Protein Combo, 50 ml milk, 5 g of seeds, 40 g kiwi, 40 g blueberries, 40 g peach
Snack - 20 g on nuts
Lunch - 100 g cottage cheese, 100 g herring, 100 g broccoli, 30 g legumes, 100 g tomatoes, 100 g cucumber
Snack - 125 g greek yoghurt, 15 g Diet Protein Combo, 40 g kiwi, 2 g cinnamon
Dinner - 90 g liver, 1 onion, 100 g tomatoes, 100 g cucumber, 100 g capsicum, 30 g green salad
Total: 1390 kcal, 93,8 g carbohydrates, 67,3 g fat, 111 g protein

Current workout plan:
Monday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Tuesday - Cardio 60 minutes (tennis, elliptical training, jogging/running) + abs
Wednesday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min
Thursday - Cardio 60 minutes (tennis, elliptical training, jogging/running) + abs
Friday - Warmup 10 min + Strength training 60 min (4x10-12) + abs 10 min

Waiting for warm weather and to be able to cycle and to play more tennis. Strength training will happen then in the mornings before work (6-8 AM).

Weakest body parts:
Back
Triceps
Inner thighs

Found a blood test for some stats that I would like to know as well, so will give it a try :)
And yes, still looking for a fitness instructor!

Three things to take away from this: 
1) Start controlling your eating routine Mon-Sun
2) Drink more water (goal: 2 l per day)
3) Follow the workout plan 3 strength, 2 cardio trainings per week and write down weights

Once accomplished, then:
4) Find an instructor and concentrate on the weakest body parts + change the workout plan and add shorter series as well
5) 5 trainings per week in the mornings and fun training (tennis+cycling) in the evenings

Aim: body fat 20%

Second goal, to read one book  in a month has been going great! Currently on my 4th one!

P.S. Was just looking at my previous posts from 2013-2014, and my body fat was 28% then as well+same goals.. so I sound like a broken record, but not after this year ;)

New Year's Resolutions

There were three resolutions for 2015 out of which two were accomplished: finishing the Master's and travelling to the United States. I did not manage to cycle to work in the summer, but I can live with that.

For 2016, my three resolutions are: 1) to get abs by my 30 birthday; 2) to read one book a month; 3) to get involved in a charity.

With the first goal I was doing well until I managed to ignore that it had suddenly gotten cold on Monday (-20 degrees Celsius)  and refused to wear a scarf (I mistake I was obliged to correct the following day when my throat was sore). I have now been sick for 4 days - I did go to the gym on Wednesday, but it did not feel right so I decided to get well first and then to start training again.

With the second goal - to read one book a month - I have been doing quite well (maybe because I couldn't go to the gym and had some spare time?!). I started with my first book, The Rosie Project, on Monday and finished it on Thursday! January - done! On Friday morning I started with my second book, The ONE Thing. I started to collect input for the reading list as well - ideas are welcome!

In regards to the third resolution - getting involved with a charity - I plan to do this after my 30th birthday as I do believe a person has to focus on one (main) thing at a time to accomplish results so for the first half of the year I will train to get the fat percentage down by 8-10% and hopefully for the abs to show. As I do enjoy being with children then hopefully, once I can focus on charity work,  I will find a task related to make their lives a bit better.

And yes, I have other small goals as well, but I try to have 3 main goals for each year. If I would go by The ONE Thing then 3 might even be too much and I should change it for one goal per year, but that does depend on the amount of work that goes into achieving the goals. I have some ideas for 2017 as well and there I might need to change for 1-2 goals (I usually have one goal that I do not love and then something I would like to do).

A thought of the day - Things do not matter equally (Keller & Papasan "The ONE Thing")

1 day until the 4 week cardio challenge

September was a Wolverine month with 5 strength/weight  trainings a week, but October will be a cardio month to get better results with the fat % and body measurements. I currently have 3 main problem areas: stomach (hardest to lose), thighs, booty. Just to make sure - no, I am after a big booty to shake, but just to get it in a better shape and state.

The routine for next four weeks:
1 hour cardio at 150-160 heart rate 5 days a week, Monday to Friday in the evenings
No more muffin top routine 5 days a week, Monday to Friday in the mornings

I will not add a Tabata routine in October, but we will revisit the idea again in November.

Starting weight: 55,3 kg
Height: 161,5 cm
Age: 28
Gender: Female
Eating: 1500 kcal per day, 7 days a week

Today I bought a pair of pants, size 36, that I almost fit in - I usually do not buy clothes that are right for my size, but whit these pants I made an exception as I will fit into them by the end of these 4 weeks.

I will take a picture tomorrow morning and take down some measurements as well (waist, hip, thighs)

My Journey: 10 pounds in a Year and 4 pounds to go

My weight loss journey: One Year overview

On the 18th September 2013 I weighed 59,1 kg and on the 18th September 2014 I weighed 55,0 kg.

The goal: 53 kg (117 pounds)

Background

I was a healthy child with a healthy weight. I started to have some weight problems in my teenage years as I was diagnosed at the age of 12 with a cyst in my left leg and I was banned from participating in the P.E. classes and e.g. was not advised to roller skate (which I still have not done even though I received the operation in 2003 and do not have any problems any longer). The heaviest I have ever been, around 70 kg (150 pounds), was in 2004, after I had to stay home for months with my recovering leg - in that summer I lost a lot of weight as well as I went from having to stay in bed for days and days to being able to cycle every day (by the end of the summer I was back to around 60 kg). I have been trying to get the weight down for a long time, but I believe to achieve my dream physical condition by my 30 birthday (1,5 year to go). 

It might not seem I have never been that overweight, but it still got me down for years as being in the same class with girls, who are actually even underweight I do understand now, was hard. Especially as it was the teenage years when appearance is more important than later in your life. And I do see what it is to be more overweight as well - my mother, same height as me, a little bit older, weighed 210 pounds. I remember I have wished my mother to lose weight for years and years, but it never happened - I think it has to come from the inside so she never had that moment. Luckily, for her and for everyone around her, she has finally started to lose some weight, but I am not 100% yet if she understands why it is important. She had high blood pressure, high cholesterol (doctor described pills for both problems), early signs of arthritis - this has always been the reason why I want her to lose weight and doctor allowed her to stop with the pills by now, so losing just 22 pounds helped. 

About me:

Gender: Female

Height: 161,5 cm (5 ft 3) 

Age: 28 

Blood pressure: 60/100

Cholesterol: HLD 1,7; overall 5,1-5,4

What have I done  between September 2013 and September 2014?

• I started to play tennis twice a week in October 2013 - I joined a tennis school and as it is quite expensive and I did like as well, I did not skip the lessons and that helped a lot as usually in the wintertime it is harder to keep the exercise routine going (tennis school had a break in Summer 2014 and started again in September 2014, but now I go there once a week)
• I did the Bony to Beastly phase 1 training in April 2014 - the routine has 3 different routines per week + had tennis twice a week as well 
• I had 5-6 training sessions per week in May 2014 - 3x swimming, 2x tennis, 1x gym (weight training)
• In March, I started to keep a food journal - I have done this before as well and my eating plan was pretty clean (I stopped eating sweets (no candy, chocolate, ice cream...) & junk, white bread and products based on white flour (no pies, pizzas, cookies, cakes) in September 2008 and do not eat potatoes nor do not use oil for frying - have a good pan instead where nothing sticks), but I guess now it became even cleaner
• In August, starting do 
• In September 2014, started the Hugh Jackman Wolverine workout plan and have completed 2,5 weeks by now (5 x a week weight training) 

The weight is coming off slowly, so hopefully it will stay off as well. I weight myself every morning (some might advise me to visit me a psychiatrist because of this, but it is just a habit and allows me to track the changes already at the very beginning and adjust my training and eating accordingly). 

Future plans to lose the last 4 pounds:

• I will have a cardio month in October and the aim is to have 5 cardio sessions a week, Monday to Friday. I will try the cardio at 85% from the maximum heart rate which is 157 in my case. Each session will be for 1 hour - one of them will be 1 hour of tennis, other four - probably will try cycling or ellipse training and intervals/HIIT. 
• Eating plan: I have to change my dinner for a lower carbs option so might just switch the pre-workout meal with the after workout meal

This is my current eating plan:

Breakfast: oatmeal (45 g of grains) + a fruit (e.g. half a banana)/berries (usually blackberries or blueberries)/home-made jam (low-sugar)

Pre-lunch snack: 300-400 g sliced carrots, 30 g of nuts

Lunch: 100 g chicken, 50 g cottage cheese, beans, salad (tomato, cucumber, spinach, capsicum, no dressing or 5 g of olive oil, sometimes some beetroot as well)

Pre-dinner snack: 1 apple

Pre-workout meal: 50 g chicken, 50 g cottage cheese, beans, salad (tomato, cucumber, spinach, capsicum, no dressing or 5 g olive oil)

After-workout meal/dinner: 300 g curd cream (Estonians know it as kohupiimapasta) with addition of berries or some fruit should I feel like it

As said before, I need to switch the pre-workout and after-workout meals to get less carbs before bed. 

When it comes to drinking calories then that is not a problem - I drink 2 l of water daily, no juice, no milk, sometimes a cup of coffee, but not often and if yes then with a small teaspoon of honey, no sodas (those I stopped drinking when I cut out sugar, sweets & junk in 2008). 

Good luck to me & everyone else on the same road!

P.S. I think I have found my calling in life as well - to help others with weight & training (some need to lose, some need to gain, some need to maintain, some have health-related problems which can be adjusted with food etc). The start of my journey: I started my studies in becoming a nutritionist. 

How...

... to lose body fat
... to lose 5 per cent body fat
... to lose belly fat
... long does it take to lose belly fat

... so many questions and no easy answers or even if the answers are easy then how to action them

I seem to be losing 3 kg with every year - around 9 kg in last 3 years.
Calorie intake per day is 1500 kcal (has been like this since March 2014 for sure, before that - should have been the same, but were not calculating on daily basis).
Workouts - depends: at the moment playing tennis 5-6 times a week, would like to take up weight training again 3 times a week. Do not like running, but cycling - yes, could do.
Fat %: 28? It does not seem to change which is a bit weird, weight has come off a bit.

Where to get to:
Fat %: 20
Weight: no exact number, as long as the fat % is 20. At some point will be probably 53 kg (currently 56 kg)
Target areas: belly (problems with belly fat)+inner thighs

Sports to separate my time with: swimming (was swimming 3 times a week in May), bicycling (where to find time? outdoor and not indoor), tennis (tennis school 2 times a week+extra playing time?), weight training (3 times a week)

Seems that my training schedule for Autumn 2014 will be like this: 1 x swimming, 2x tennis, 3x weight training

But yes, I still would like to know how long does it take to get down to 53 kg and getting rid of the belly fat? Is it going too slow or am I being impatient?

What to try extra to cardio: for abs and for legs