Monday, January 28, 2013

Day 2 of the blogged journal. HAWNGRY.

Thursday, 24 January 2013.
I awaken. Starving. My stomach growls with the tenacity of a rabid koala bear. I wolf down the first thing I crave, suddenly not caring about this journal or leaning out. Not one bit.

1 corn tortilla, 1 TBSP peanut butter, 1 TBSP grape jelly. 1 cup of coffee. I am satiated for the time being, and go about my morning.
cals 200
fat 8g
sodium 70 mg
carbs 25g
sugar 14g
protein 4g

Later on, I decide to cook 'breakfast for elevensies'.


3 eggs over easy, 1 sweet potato with 1 tsp agave nectar, 2oz sausage (Damn sausage. Gets me every time.Stop laughing. Get your mind out of the gutter!) Another cup of coffee. Black. That's how I like it. >Insert terrible joke here.<
cals 650
fat 32g
sodium 737mg
carbs 55g
sugar 23g
protein 32g

Once busy at work for a few hours, I survive on a GNC AMP drink. Thanks, frind! (it was from a client who brought me 2 of these because I'm awesome.)


cals  290
fats 5g
sodium 180mg
carb 20g
sugar 2g
protein 42g


I got crappy sleep last night. So I declared a rest day. No real training, just work and some foam rolling/stretching, and road the recumbent bike for about 10 minutes during a phone call. I did Bi's n Tri's Monday, and cardio Tuesday, chest and back Wednesday. Friday and Saturday are looking like a good finish to the week for now.

I ended up feeling crummy by the end of the day, and had no appetite. So the day ended with a bowl of Rice Chex, in chocolate soymilk, with strawberries and peanut butter.
cals 300
fat 11g
sodium 330mg
carb 42g
sugar 13g
protein13g


so my day ended up looking like so:
cals 1440
fat 56g
sodium 1317mg
carb 142g
sugar 52g
protein 91g

not as awful as I thought. Too much sugar. Not enough protein. A little low on calories, but I refuse to eat when I'm not actually hungry unless something truly delicious presents itself.  All in all I feel like my eating was oddly timed that day, but otherwise not too bad.

til next time!

Sunday, January 27, 2013

my fitness/aesthetic goals

Sooo kittycats,
today Imma ramble on about what I want. My goals.

     In the past, it's always been simple. Stay in a healthy bodyfat range (19%-23% is considered ideal for health for a 23 year old female). MORE MUSCLE MORE MUSCLE MORE MUSCLE. STRONGER, FASTER, HARDER. Basically I was functionally fit. I was flexible, and strong for my size.( I thoroughly enjoy powerlifting.) I was reasonably fast and very agile. So for the past 5 or 6 years I slowly watched my weight climb from the low 100's to as high as 161 lbs. And I watched my strength and power climb with it. My bodyfat stayed around 15-19 % through it all (usually closer to 19%.) I also injured myself a lot and watched my flexibility, speed and agility go way down.
    So now for the past 2 years it's been all about proportion. Keep gaining muscle here and there, try not gain any more there (it's almost ridiculous how easily my lower half develops compared to my upper), gain a little muscle, lose a little fat, and so it went. I feel much more balanced than ever now, and I am starting to realize that my body fights me HARD to maintain any more than 150 lbs if I want to stay lean.
    And so my current mindset is this. Eat super clean. Do a little more high intensity interval cardio than before. Keep working shoulders,bi's,tri's,pecs,traps,and lats in a lower rep range to maintain size. Work legs unilaterally for symmetry and definition, ( I develop unbelievable thunder-quads because I LOVE training for PRs on deadlifts and squats) while keeping calves frequent and heavy so they'll catch up with said thunder-quads.
My goal, for no particular reason, is to stay well proportioned and see if I can get down to 14% bodyfat or less.

 This is what I looked like last summer...at 15.8% and about 148 lbs :


 and this is November, at about 157 lbs and 19% bodyfat:
Much softer, but I'm pleased at the calf and shoulder growth that balanced me out a little. And the boobs, hardy har. Those puppies go away as I lose bodyfat.
Think I can do it? Want to do it with me? Let me know in the comments!

One day this week I will take a new photo and stats. I know. You're on the edge of your seats!


More specific.

*first- I have come to the realization that I am not smartphone savvy enough to blog from said smartphone.My phone is smarter than me. SO, I am saving my food journal up on paper as I always do, and will post my days on a day or three lag.*
Right now it's the weekend and I simply can't convince myself to spend any time worrying about the exact nutrient content of everything I put down. Rather than tell you all about friday, it seems like a good time to give more specifics on me, my health situation, and my fitness goals.

(Before that though-
I'm still going to be eating relatively clean on weekends( I rarely eat anything bad anyway.) Would you still like at least a photo update...like..."My Weekend Eating via Instagram" or something?)

Anywho. Today we'll talk about the food and health part some.  As I said before, I have Celiac disease and a wheat allergy. Two different things, and I've dealt with almost all of the listed symptoms of each.Check the link if you want to get real deep...but here is what that means for me, personally. I was diagnosed at 16 years old. That being the case, my system was weakened by the years of exposure to gluten, and I developed multiple sensitivities and issues. What I can't eat:
add to this list elderberries, most painkillers,red grapes,red # 40. I'm also highly allergic to bees and react worse than most to spider,mosquito,and flea etc. bites.

what I can eat:

That's enough ingredients to make just about anything...but I'm sure there are foods left off that I can't think of right now. Trust, this girl finds food.

So what happens when I eat something I shouldn't? Usually VIOLENT stomach/G.I. pain and spasms, seveeeere bloating (to the point that I've had mild DR (seperating of the adominals) and stretch marks.Mederma is a life saver.) That's with gluten/wheat issues mostly. With that and other things it can range from a headache to a rash or fever,shortness of breath/tongue swelling, drop in body temp, fainting, tachycardia/v-tach, and seizure.

Awesome, right?

SO. Anyone out there dealing with anything similar? What's your biggest obstacle to eating right? Post questions and comments below.
Love ya'll.

Wednesday, January 23, 2013

Day one of the journal journey......

Wednesday , 23 January 2013
First- this is the goal for me as far as breakdown per day goes right now.
calories < 2000
fat 60 grams
sodium <2000 milligrams (nearly impossible.But keep in mind with all of these I am counting naturally occuring AND added.)
carbohydrates 160 grams
sugars < 40 grams
protein > 130 grams

My stats:
5'8". Currently 152 lbs and 17% bodyfat (according to my omiron reader). workout 4-5 days per week. Gets lots of movement in training clients and working.

Here is what today looked like nutrition-wise.
Breakfast:
2 eggs over-easy,wrapped in a corn tortilla,with 1 TBSP ketchup. 1 cup cooked spinach with 1 TSP Bragg's liquid amino acids and 1 TBSP olive oil.Two cups of black coffee.

390 calories, 24 g fats, 925 mg sodium, 23 g carbs, 10 g sugars, 19 g protein.

mid-day:
2 whey protein shakes. One pre-workout, one post-workout. Plus a banana post-workout.
400 calories, 6 g fat, 192mg sodium, 36 g carbs, 22g sugar , 52 g protein.

late lunch:
1 cup chopped romaine, 1 pouch starkist salmon, 1 TBSP Ken's greek dressing.
130 cal, 16g fats, 374mg sodium , 2g carbs, 1g sugar , 14g protein

snack:
GNC AMP recovery fuel shake
290 cals, 5g fats, 180mg sodium, 20g carbs, 2g sugars, 42g protein

dinner:
1 sweet potato, 1 TBSP butter and pinch of cinnamon, 1C boiled spinach with 1 TBSP ketchup. (I like ketchup.Sue me. ) 2 hot dogs (shut up, I'm poor.) each on a corn tortilla. 1 TSP mustard.
calories750,  37g fats,  1572mg sodium,  95g carbs,  26g sugars,  24g protein

bedtime:
1/2 C light chocolate soymilk
35 cals, 1g fat, 60mg sodium, 3g carbs, 3g protein.

day totals:
1995 cal
89g fat
3343mg sodium
164g carbs
61g sugars
154g protein

still gotta fine tune that sodium and sugar. Sneaky bastards.


Today's workout : chest and back
3 x ( w/ little to no rest):
high cables flyes x 8-10
low pulley row x 8-10
10 situps
~rest 90 sec~

3 x ( w/ little to no rest):
cable flyes x 8-10
lat pulldowns x 8-10
10 per side 12# med ball oblique twists
 ~rest 90 sec~

 3 x ( w/ little to no rest):
low cable flyes x 8 - 10
rear delt flyes x 8-10
10 med ball overhead situps

10 minutes of sprint and side shuffle intervals on the treadmill .

See ya tomorrow! (maybe then I'll remember to take pics.)

Intro Post

Here we are, by popular demand ( of a whole 5 people.Maybe.) a food and workout journal blog for everyone's favorite trainer! (Me. Duh.)
What will this blog be about? You ask. I'll tell you. It's going to be me rambling on about what I know, am learning, trying, doing, training, etc. , in this elitist world of  fitness and personal training.
If you don't know me, you can check out my bio/about me for a tidbit of personal info. Any other questions? Leave a comment or hit me up at H.lawren.miller@ gmail dot com .
Why do my clients want to see what I eat and how I train?
 A few things.

One) I have Celiac disease, and have battled nasty cases of candida albicans and leaky gut. This means eating for an active lifestyle AND eating socially seems like a burden. It's not, and I want to show the world how easy it can be.

Two) I have almost always trained exclusively for strength and power, and ate whatever I wanted(except the things I'm allergic to.) Until now. I recently went through a muscle-gaining phase and am now ready to lean out. I may or may not try to find a competition to enter soon. It's something I've wanted to do for a while but don't really know how to get started...so bear with me. In the meantime, it should be interesting to see how someone who is used to eating 2600-3000 calories per day and NOT monitoring nutrients holds up to reducing to 2000 calories per day with a specific goal for fats, sodium, carbs, sugars, and protein.

so anyway, if you have anything constructive to share, please do! This won't be 100% accurate, some of the numbers will be rounded up or down, some of the measurements will be eyeballed, and I'll still more than likely eat whatever I want on the weekends. This level of specificity is new to me, so have fun watching my journey!

Peace.