Africana's Diet and Fitness Log

Hi,

I'm currently on a journey to lose weight, eat better and get fit.

I started my journey on June 7th, 2014. I thought I would create a log.

Diet:

So far I aim for 2000 calories per day. I am currently trying to raise that to 2250. I also aim for a 90/10 approach. 90% organic, up to 10% not. 90% clean, up to 10% not.

Exercise:

I currently aim to do cardio exercise 5 to 6 days per week. I aim to burn 3500 from cardio through out the week (according to health monitor) and let my weight training and afterburn do the rest so I can lose 1.5 to 2 lbs per week.

I change my work outs every 8 to 12 weeks.

Weight Loss:

Since June 7th: 33.8 lbs
Since Aug 25th: 2.4 lbs
4a, normal to high porosity, fine strands, medium density


So my alarm went off today @ 8am. I was supposed to wash my gym clothes and hit the gym today. I ended up sleeping till 1pm 'cause I am sick. I haven't been having my green smoothies for the last three days and I haven't been drinking enough water. My body just had to ***** slap me into take better care. I made a green smoothie today and have been drinking tonnes of water so I feel about 80% now. However, when I am sick I love to eat crap. I ate crap and was under my calorie goal for the day. Tomorrow I'll eat a little more and probably cleaner to compensate. I definitely need to watch my macros tomorrow and get protein


Food: (so far)

Green smoothie (bell peppers, spinach, berries, 1/2 banana, water)
28g Doritos Nacho Cheese Chips
4 slices pepperoni pizza
1 honey lemon tea w/ 1 tsp white sugar
1 plain bagel with cream cheese
1 packet medicated tea

Don't judge me. I was sick today and feel like eat crap. At least I was under my calorie goal for the day. LOL

Supplements:
Iron pills (2) for iron anemia

Nutrition:
1922 calories - 62g fat, 267g carbohydrates, 76g protein, 15g fiber (I have a food scale so I measure/track everything I eat down to the g)

55% carbohydrates (including the fiber), 29% fat, 16% protein

Exercise:
None
4a, normal to high porosity, fine strands, medium density



Last edited by africana; 09-02-2014 at 06:39 PM.
So this week I'm upping my calories to 2250. Yesterday, I was sick and didn't reach that goal. Today, I feel a lot better so I should be able to reach it.

Food

Breakfast:
Smoothie
- 2 cups spinach
- 82g of orange bell pepper
- 1/2 cup berry mix (blueberry, raspberry, cherry)
- 1/2 banana (48g)
-water
Oatmeal
- 1/3 cup raw oats
- 2 tbsp chia seeds
-2 tbsp blueberries
-12 grams almonds (10 almonds)
-1/2 cup unsweetened almond milk
-water

Breakfast #2:
egg white omlette
-1/4 cup egg whites
-1/4 cup shredded cheddar
-1 cup spinach
-5mL coconut oil
tea
-tea
-1/2 cup unsweetened almond milk
-5 ml agave syrup
applesauce

Lunch:
Chicken & Rice
- 1/2 cup brown rice
- 1/2 cup broccolli
- 1 chicken drumstick (80g) marinated in 1tbsp bbq sauce

Dinner:
Fish & Rice
- 1 salmon fillet
- 1/2 cup broccolli
-1/2 cup brown rice

Snacks:

28g lays ketchup chips

2202 calories
49g fat, 349g carbs, 31g fiber, 95g protein
63% carbs, 20% fat, 17% protein

so my halls and tea are basically sugar


Exercise

60 minutes HIIT cardio, treadmill - 645 calories burned according to heart monitor

Supplements

iron pills
15 lozenges (20 cals each!) medicated tea

Notes

I tried to lift today, but I could not. I was toooo sick. Usually I try to lift 60% of my one rep weight, and try to do 3 sets of 10 to 12. No weight lifting for the week. I would not be able to keep proper form while sick and risk injury. This week will definitely be ad-hock workout week.
4a, normal to high porosity, fine strands, medium density



Last edited by africana; 09-02-2014 at 10:31 PM.
I have not yet mastered post gym hair. I am wearing head wraps, but I need a better style. As for my scalp, it gets super sweaty and salty so I apply diluted ACV on scalp and rinse with cold water. I then apply a bit of olive oil in my palm and apply to my hair and let it air dry, but my hair looks super, super fuzzy.
4a, normal to high porosity, fine strands, medium density


Food:
1559 calories - 51g fat, 227g carbohydrates, 22g fiber, 84g protein

Exercise:
None


I am super sick. My alarm went off at 8am and I pushed the snooze button. I woke up at 3:30 pm!!!! I'm guessing my body just needed that rest?

On the hair tip, my hair is LOVING me applying oil to my hair while SOAKING wet. Yesterday, I applied it while I was still in the gym shower. My hair feel super soft and moisturized, but not greasy. Definitely high-porosity.
4a, normal to high porosity, fine strands, medium density


Food
1595 calories - 66 g fat, 206g carbs, 24g fiber, 44g protein

The majority of my calories may or may not have come from cheetos and cough drops.

Exercise

None. So ****ing sick!

Supplements
none, totally forgot
4a, normal to high porosity, fine strands, medium density


Food
1672 calories - 64g fat, 184g carbs, 33g fiber, 87g protein

Exercise
1 hour elliptical - 722 calories according to heart monitor

Supplements
Forgot to take em

Notes

I added tomatoes to my breakfast smoothie. Best idea ever! Also, I think I'm ready to get rid of bananas, and have it more vegetable than fruit based. I have about 10 half bananas in the freezer, so it will be about 2 weeks until I try out my new recipe.


I'm beginning to feel back to normal. I took it easy on the elliptical and sat in the steam room at the gym. This prompted a huge ass coughing fit, but at least I got a lot of mucus out of me. I feel about 90%. I still have some congestion and cough, but energy wise am great. I no longer feel like a thousand pounds and my body doesn't ache. I'm wondering about my weigh in next Monday. I definitely was not eating enough this week. I should be eating 2000 calories per day even if sedentary, more if exercising.
4a, normal to high porosity, fine strands, medium density


Food

2780 calories - 126g fat, 227g carbs, 31g fiber, 135g protein

Exercise

None
4a, normal to high porosity, fine strands, medium density


Food

1904 calories 81g fat, 195g carbs, 27g fiber, 98g protein

Exercise
65 cardio elliptical, 708 calories burned
Back/Biceps
4a, normal to high porosity, fine strands, medium density


Weight Loss:

Since June 7th: 37.6
Since September 1st: 3.8 lbs

I'm sure part of this was aided by being sick, but whatevers, I'll take it.

4a, normal to high porosity, fine strands, medium density



Last edited by africana; 09-11-2014 at 01:01 AM.
Food:

2648 calories - 113g fat, 291g carbs, 33g fiber, 111g protein

Exercise:

None
4a, normal to high porosity, fine strands, medium density


Food:

2649 calories 88g fat, 333g carbs, 28g fiber, 135g protein

Exercise:

65 mins elliptical - 677 calories burned
4a, normal to high porosity, fine strands, medium density


Food:

2649 calories 88g fat, 333g carbs, 28g fiber, 135g protein

Exercise:

65 mins elliptical - 677 calories burned
Originally Posted by africana
Great job!! Keep up the good work!!
Last relaxer: Nov. 24, 2008
BC: December 19, 2009
Products: Whatever works!
Food:

2649 calories 88g fat, 333g carbs, 28g fiber, 135g protein

Exercise:

65 mins elliptical - 677 calories burned
Originally Posted by africana
Great job!! Keep up the good work!!
Originally Posted by gagirl09

Wooo hoo! I'm not talking to myself. Someone else is actually reading!
4a, normal to high porosity, fine strands, medium density


Food:

Breakfast - Green smothie, oatmeal, egg white + 1 egg cheddar spinach omlette

Snack - Coffee w/ agave syrup and unsweetened almond milk, ketchup chips (it's a Canadian thing)

Snack - Cheetos, diet coke

Dinner - 2 pieces chicken drumsticks, rice, mixed vegetables. For the chicken I used a greek yogurt marinade that I got off the kraft website. Gross as ****. I only ate it cause organic meat is expensive and I didn't want to throw it away.

Dinner #2 - 2 pieces of bbq chicken pizza (surprising it had 35% of my daily iron. Anything to rationalize pizza LOL)

2415 calories - 95g fat, 269g carbs, 26g fibre, 121g protein

Exercise:

15 mins treadmill warm up - 98 calories burned

Strength Training [Chest, Triceps, Shoulders] - 168 calories burned
Chest Press (machine), 3x10 - did not do, no one to spot me
Bench Press(machine, 3x10
Lateral Raises (machine), 3x10
Triceps Extension (machine), 3x10
Lateral Raises (free weights), 3x10
Triceps Extensions (free weights), 3x10
Push ups, 3x10

Adaptive Motion Trainer. 33 - 237 calories burned
This is the most awkard machine ever. I didn't know if it's an arch trainer, or an elliptical, or what. I could have burned 50% more calories on the elliptical. My movement just felt so awkward.
4a, normal to high porosity, fine strands, medium density


Food:
2025 calories - 85g fat, 197g carbs, 34g fiber, 129g protein

Exercise:
None
4a, normal to high porosity, fine strands, medium density


Food:
2154 calories - 66g fat, 307g carbs, 33g fiber, 87g protein


Exercise:

None

I went to the gym 30 mins before closing and they wouldn't let me check in. I asked if I could get my clothes from my locker and go to another affiliated gym that is open 24 hours and they said no. OH HELL NO. I wanted to work out, but couldn't.
4a, normal to high porosity, fine strands, medium density



Food:

2576 calories - 99g fat, 238g carbohydrates, 27g fiber, 138g protein

This day may have includes Cheetos and a shawarma

Exercise:
Rest day
4a, normal to high porosity, fine strands, medium density



Last edited by africana; 09-15-2014 at 11:34 PM.
Food:
1962 calories - 81g fat, 232g carbs, 24g fiber, 82g

Exercise:

65 mins elliptical - 703 calories burned
Strength Training - 112 calories burned

Back & Biceps day
Bicep Curl (machine) 4x12
Seated Row (machine) 4x12
Arm Curl (Free weights) 4x12
Back Extension 4x12
4a, normal to high porosity, fine strands, medium density


, From Monday September 8th to Monday September 15th 2014, I lost 2.6lbs! I am down 40.2 lbs since June!!!!

4a, normal to high porosity, fine strands, medium density


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