[HighHeat]

I'll be "logging" my attempt to return to good health and regular exercise after a year-and-a-half layoff.<br><br><br>
Thanks to SGH for letting me use the space here to do this <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[merigayle]

Yeah!!!!!!!!

 

[sistergoldenhair]

Woo hoo, the High Heat 2007 Comeback tour!<br><br>
We'll be here to push, er, <i>motivate</i> you every step of the way. Looking forward to following your progress, HighHeat.<br><br>
So when do you start?

 

[HighHeat]

i started the 'get moving' phase <b>today</b>. <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"><br><br>
i spent all day (8am until 7pm) outside, mostly walking/"hiking" (birdwatching), some car-sitting when we were moving from spot to spot, but all in all I think I was on my feet for at least 6 of those hours.<br><br>
my exercise goal is much more modest than what i did today. as i expected, i'm very sore right now.<br>
the goal is just to establish a routine again, so i'll be shooting for 3-4 days a week, 20-30 mintues each day for the first month.<br><br>
eating wise, i have a plan that was made for me by a dietician, and my goal is to stick to the plan at least 6 days out of 7 <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[sistergoldenhair]

HH, sounds like a lovely active day. Where are you sore? Your back or just general fatigue-muscle stuff?<br><br>
The first few weeks of exercising will be hard. Take it too easy if you need to. Then you'll get your stamina and energy back.<br><br>
Feel free to tell us more about the dietician's recommendations, too. (maybe in meri's forum?)<br><br>
You have a smart return to exercise plan, a professional diet, and us to cheer you on. You're set!

 

[HighHeat]

my back is sore, but it's muscluar not spinal (as far as I can tell) so that's good.<br>
my hips are also sore. as is my right foot/ankle...which i favor b/c of the strength/feeling loss in my left side. but all-in-all i'm feeling a little better than i expected to this morning. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
today will be a scaled-down version of yesterday. maybe 2-3 hours total.<br><br>
my weight loss goal is about 50, for now. with an additional amount after that. I'm not comfortable sharing my weight right now, so if my starting weight is "W", then this morning was "W"-1.2 <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[Gingerbread]

<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> good job, HH!

 

[wyrillco]

Hey HH <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I'm glad to hear you are on track again! You can totally do this.

 

[HighHeat]

OK, so Saturday was about what I expected. 1-2 hours of walking, total.<br><br>
The eating wasn't so hot over the weekend however, as is typical when I visit my parents...so all in all, I'm up from Friday about 3 lbs. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
I'm figuring it'll take a couple weeks for my "water" weight to stabilize and I start showing the real fluctuations. Today starts the eating plan, so hopefully it starts fluctuating DOWN. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[altoids]

Visiting parents is always rough on the eating plan, at least for me!<br><br>
What's your eating plan like, anyway?

 

[sistergoldenhair]

All right, Heavy, I mean, HighHeat. Best of luck to you on your eating plan. You know you can do it because you did it before, so it's not uncharted territory for you.<br><br>
I'm also interested in the plan you're following.

 

[wyrillco]

Me too. I'd be interested in what your dietician said.<br><br>
I keep wanting to call you Heavy, too. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[HighHeat]

The <b>very</b> condensed version:
<ul><li>1800-2000 KCals/day</li>
<li>reducing my consumption of breads/grains</li>
<li>increasing fresh fruits and (non-starchy) veggies</li>
<li>limit my snacks to 100-150 KCals (clif bars, nuts, protein shakes, etc)</li>
<li>a Multi-vitamin, B-vitamins, and a C-vitamin</li>
<li>increase to 2-3 dairy products.day</li>
<li>green tea. 3 cups/day <b><i>caffeinated</i></b></li>
</ul>
and from what I was able to glean out of the numbers she gave me, I should be at about 30%-45%-25% fat-carb-protein.<br><br><br>
I started using fitday again today, which should help me get back on track, too...

 

[wyrillco]

That sounds like a good solid plan, Chris. Can I just call you that? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">

 

[HighHeat]

of course <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
today:<br>
2031 cals<br>
24 Fat<br>
52 carb<br>
24 protein<br><br>
low on dairy.<br>
no green tea.<br>
not enough veggies.<br><br>
BUT, sticking to the calories is my biggest challenge at this point. Tweaking the content will be less of an issue for me if I can just establish the habit.

 

[wyrillco]

Woohoo!<br><br>
I need to enter my food for today. I simply must get back into the habit of logging consistently. It never fails me. I just get away from it.<br><br>
I made the best smoothie today. Banana, frozen strawberries, a little vanilla soy milk (1/3 cup? however much was left) and about a half cup of OJ. Oh, and for a kick, I added a Crystal Light To Go packet, strawberry. Yum! I wish I had a good way to make those and take them to work with me, or even make them there. I just don't want a big mess every am.

 

[altoids]

I really like to use Fitday! It helps me to see the carb-fat-protein ratio (although I am having a higher % of carbs than you, it gives me a good heads up when the "fat" piece of the pie chart is getting too big!)<br><br>
That's a good start. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> When I started tracking, I saw that I was eating 700-1000 calories above my goal! <img alt="shock.gif" src="http://files.kickrunners.com/smilies/shock.gif">

 

[sistergoldenhair]

Looks like a very do-able plan.<br><br>
Is the caffeinated green tea to speed weight loss, as some studies have shown? For an energy boost? Or the antioxidants?

 

[HighHeat]

First indication was the weight loss (same reasaon I was given for the dairy, too), but antioxidants were mentioned also...<br><br>
Question for those who might know:<br>
Does coffee offer both of those as well?

 

[sistergoldenhair]

Coffee contains antioxidants as well. I don't know how the levels or types compared to green tea. I think it would vary based on freshness and type of coffee/tea. For whatever reason (maybe because that's what's been studied?) green tea intake has shown a slight association with weight loss.<br><br>
But Heavy -- sorry -- HighHeat, you are the stats person, not me. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">