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  1. #1
    Registered User Keenzy's Avatar
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    The long road back........

    Today is the day. Gyms are due to re-open in a few weeks. With the working from home I can go to the gym in the mornings so no excuses. I plan on using the next month to get my body used to ya know 'moving' and cleaning up the diet. I have oh probably 6 stone to lose (took me 6 years to put it on). Tomorrow morning is pencilled in for digging out the weighing scales and the measuring tape so I can record my journey back to fitness.
    So what am I aiming for......a body that doesn't feel like it might die of a heart attack at any given moment and a brain that doesn't feel permanently exhausted.
    I used to be really fit and full of energy but life got really crap for a few years, making it through the day was an achievement of itself.
    I'm not sure why I feel permanently exhausted all the time now, probably the stress of the last few years (I'm hoping it is, and a good dose of consistent working out and healthier eating will boost up the energy levels).
    I miss weightlifting & stretching so much. I think it was my version of meditation or yoga that I did just for me. I tried to join a gym last year near where I work but it wasn't a nice gym (nobody used sweat towels and there wasn't a sufficient place to stretch). So then I decided I'd do some stretching and body weight exercises at home but it just felt like I never get out of the house and a bit of a chore so that didn't take either. TBH I just wanted my old routine back. It worked and that's what I enjoyed. Gym first thing in the morning, work during the day. Food prep in the evening.
    Gawd I hope that 6 stone doesn't turn into a 9 or something in the morning. Ah what does it matter anyways. What's important is that the line is being drawn now, no more excuses.
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  2. #2
    Registered User Keenzy's Avatar
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    Unhappy Day 3

    I have been very industrious the last few days. I've managed some walking. Went out for an hours walk on Saturday and nearly died with the pain in my back. Considering I don't have a back injury, one presumes its down to a lack of core muscles to support the activity. I did a 30 min walk yesterday and today I plan on 2 30 mins walk. Its still uncomfortable but at least it's only for 30 mins at a time.
    I have planned my meals for the week and didi the shopping (and stuck to it so far).
    I have weighed myself 16st 7.5Ibs or around 105kg
    I haven't done my measurements as I can't find my dress makers tape and none of the oodles of shops I went to yesterday had one. I'll keep having a look today as I'm scooting about.
    I also have dug out my digital food scales (it needs a battery, which I got) but I hadn't banked on the teeny tiny screw that needs screwing out to replace the battery.
    I have picked out the training program I'm going to follow (Jamie Easons Livefit one). It doesn't seem to have any jumping requirement so it suits me. Box jumps, Burpees basically anything that involves sudden movements of my head is a no go. Don't know if its a low blood pressure thing or a vertigo thing (I've both) but doing them is just asking for an injury. Its also near an hour in the gym which works for me and should be a nice routine to get back into the swing of things.
    I've also started tracking my food intake on myfitness pal, which is a bit of an eye opener. (It said I should be aiming for 1200 kcal per day which sounds very low to me, maybe it means 1200 plus any exercise calories. Not too sure but I plan on keeping it around the 1500kcal mark a day. I did 1200kcal yesterday and I felt I could do with another snack but didn't have it. I think if I kept to the 1200kcal a day the hunger would build and I'd go bananas eating after a few days.
    I also managed to track down my protein shakers. Apparently they are just the biz for mixing lambs milk for orphan lambs and have taken on a new life down the lambing sheds so they will need to be replaced.

    Yesterdays food looked like this Kcal 1198 Carbs 108 Fat 61 Protein 61 Sodium 1719 Sugar 46

    Breakfast Porridge Oats & skimmed milk
    Lunch Roasted stuffed peppers with goats cheese
    Dinner Sausage, rasher, egg, tomatoe, mushrooms

    The big eye opener here was the sodium (I have vague memories back in the day being told to add salt to my food, seriously). The food tracker says my sodium target is 2300. I hit 1719 and 1600 of that was down to the 2 rashers which isn't a daily thing. I'm going to have to place the salt shaker on the table to remind myself to add salt. When the kids were babies they just ate whatever I ate so I stopped cooking with salt and kinda never got back to it.

    Along with this my Iron intake is fairly shocking. I got 16% of my RDA. I'll have to watch this over the next week or 2 to see if I'm hitting that target or not. (I have a sneaky feeling this could be part of the exhaustion issue)

    Anyways, I have got a decent multivitamin & a vitamin D supplement so I'll start taking them also.

    Thats it for now. A day of meal prepping, laundry and 2 walks for me it is.
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  3. #3
    Registered User Keenzy's Avatar
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    Day 4

    Going from strength to strength.

    The food scales is working. I know it sounds a bit daft but it's getting quite difficult to get some stuff due to the pandemic & Brexit. A lot of the UK chains shelves are fairly empty and then with most things closed due to the lockdown there is limited choice as to where you can pick random stuff up.

    Anyways, I managed my 2 30 min walks yesterday. Less back pain (I moved my ortho insoles from my boots to my runners).

    Yesterdays food looked like this Kcal 1444 Carbs 114 Fat 78 Protein 94 Sodium 297 Sugar 45 Iron 19

    Breakfast Protein smoothie (It wasn't the greatest, a bit bland)
    Lunch Roasted stuffed peppers with goats cheese (Leftovers from the day before)
    Dinner Chicken Korma

    The food tracker app was set to a 50% Carbs, 30% Fat, 20% Protein ratio. I've changed it to 40:40:20 from today

    Today I am very pleased with myself. I rolled out of bed at 6am and went out for a walk. I was planning on doing 30mins but I had zero back pain (I concentrated on keeping good posture namely keeping my head up and my butt tucked in and my core tighter) so I did 45mins. By the time I got home, there was a welcoming committee for me. The kids were up for school and seen me coming around the bend so started cheering me out the window lol and I was greeted in the kitchen with a nice cup of tea.
    It's a long time since I've been out exercising at that time of the morning. I'd forgotten how nice it was to see the lambs leaping in the fields and the new calves full of inquisitiveness following me along the sides of the fields.
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  4. #4
    Registered User Keenzy's Avatar
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    Day 5 & 6?

    Don't know what happened yesterday's post. It mustn't have posted for me.

    Day 6 food looked like this Kcal 1298 Carbs 119 Fat 57 Protein 79

    Breakfast 3 rice cakes with 2 eggs
    Lunch Spag Bol from the day before's dinner
    Dinner Pork with Salad
    Snack Apple & Almond Butter

    I did an hours walk. Pain free. So I'm very pleased about that. My Iron seems to be sticking around the 20% mark so got my Iron levels checked (I have a feeling the cause of my perma exhaustion could be found lol). I've started taking the multivit anyways and that is bringing my iron up to 100% anyways. I should have the results back tomorrow.

    I watched a 7min tutorial on squats (Its a very long time since I did one). So I proceeded to do squats while trying to look at myself in a mirror. It looked alright but I could really notice the lack of flexibility. I think I'll stick with my walk and sorting out the diet for another week and then add in the stretching.
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