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1 Month Diet & Exercise Update

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Screen Shot 2014-02-01 at 10.49.07 AMIt’s been just over a month since I started a new diet and exercise program with my trainer, Turk, and a lot of you have been asking me about the specific details. I have seen some pretty awesome results even though it’s only been 30 days and it’s those results that are propelling me forward to keep going. This is really hard to do, but I’m over the initial shock and am doing great!

**Disclaimer: I’m not a specialist or a doctor in the area of diet and exercise so please don’t start this specific program without consulting your doctor or another health professional. Also, this is tailored specifically to me, my body type and my metabolism. Things are constantly changing–my workouts, the food I’m eating, etc. so, be prepared to get a whole lot of partial information…cause I don’t remember everything because it’s always changing.**

Ok, here we go:

Lets start off with my stats taken day one:

Bodyfat: 22.6%
Lean Muscle Mass: 105 lbs.
Fat Weight: 30.84 lbs.

FOOD:

Based off of these results, Turk gave me my diet which consisted of 120 grams of carbs, 160 grams of protein and 30 grams of fat. I had to eat all my carbs by 2pm everyday {my carb cut-off time} and could have half of my protein from protein powder {to keep costs a little lower…meat is expensive}. The carbs I eat should have a good glycemic index score {they don’t always} and shouldn’t have ANY sugar in them. I haven’t REALLY been having sugar this entire month, but have snitched only three times with little tiny 1/8 teaspoon tastes of cookie dough or eating 1/4 of a baked cookie…really small amounts and eating them before 2pm. I mostly eat whole wheat bread, pretzels, beans, brown rice, bananas and other fruits as my carbs. Egg whites, tuna, turkey, lean ground beef, cottage cheese and chicken are usually my go-to proteins. Plus the protein powder. Fats I use are usually olive oil {in salad dressings}, peanut butter/nuts and avocado.

I also need to guzzle the water. All day everyday. I need to have 64 oz. minimum everyday. Working out actually helps me drink enough water, so hallelujah for that.

I eat 4-5 small meals everyday, every 3 hours on the dot…or as best as I can.

EXERCISE:

Initially starting out, Turk wanted me doing cardio for 30 minutes, 5-6 times per week. I was going to the gym this much anyways, so it was no big deal to keep it up. And actually, I was doing more than 30 minutes so I cut back a little.

Weight training sessions with Turk are Tuesdays and Thursdays for 1 hour. Tuesdays we work chest, shoulders and back; Thursdays are arms and legs.

Those sessions are TOUGH and I’m usually sore most days and hobble out to my car when we’re done. I really couldn’t tell you the exact exercises that I do each session because they are usually always different. I lift a lot of weight….a lot more than I think I could do.

HOW THE FIRST MONTH WENT:

The first two weeks I was really struggling with the diet. I was feeling really hungry all the time and going cold turkey off of sugar was rough. ย I feel like celebrities who tell you they eat clean all the time and feel great are LIARS. I felt lethargic, annoyed and exhausted all day everyday. And especially hungry in the afternoons. Hangry might be the more correct term, actually. {Angry because you’re hungry….lol!}

But after those two weeks were up, things started getting so much better. It’s like my body clicked into this new rhythm and now I’m just trucking along feeling pretty good. I think I went through a mourning phase where I was psychologically bitter because I couldn’t eat what I wanted to eat when I wanted to eat it. Once I got over that, things took a turn and I’m feeling pretty awesome. I still get tired mid to late afternoon but it’s not nearly as bad as it was before. I blame my baby not sleeping through the night consistently.

Three weeks in, I cut out all my protein powder and ate just meat, fish and cottage cheese for my protein. Then just recently, I got my numbers readjusted to compensate for my speedy metabolism.

See what I mean about always changing?

photo-9Within this last month, I’ve already noticed a big difference in how my clothes are fitting and how muscles are getting stronger. It’s really cool!ย My jeans are getting loose {buh-bye thunder thighs} and my love handles are slowly melting away. There is more definition in my shoulders and arms and my tummy is getting tighter. I took before pictures and some 1-month in pictures, but I’m not confident to post them just yet. I’m also standing funny, so Turk thought I had scoliosis. Umm….FAIL. Guess I don’t know how to stand straight. Womp womp.

Next month I’ll post some pics if I get enough courage/see a bigger difference which I think I should ๐Ÿ™‚

My results for the end of this first month are:

Bodyfat: 19.5%
Lean Muscle Mass: 107.1 lbs.
Fat Weight: 25.9 lbs.

What do these numbers mean? Well, I gained 2 pounds of muscle, and lost 5 pounds of pure jiggly FAT. I only saw a difference of 3 pounds on the scale, but that’s because I picked up some muscle along the way. Yay!! I was a little bummed that the scale wasn’t going down as quickly as I’d like, but it makes sense! My body is switching fat into muscle. So, I’ll take it!

I am so glad I made this decision to see a trainer. It’s so empowering to be intimidated by something {heavy weights to lift, trying something new, experimenting with diet} and then taking steps to conquer it. I was a little scared about this whole process, especially after having a bad experience the first two weeks. But being able to set your mind to something and then actually doing it is such an accomplishment. I usually have a hard time sticking to things like this, especially when related to food. But, I am so excited to keep going! I’m seeing results, so I just need to keep going one day at a time.

I know a lot of you are concerned that this is an extreme diet, but it’s really not. It’s a lot of healthy REAL unprocessed food. I eat a lot of the same foods I did before and probably a lot of the foods you eat too, just with no sugar and at different times of the day. My breakfasts are either toast and all natural peanut butter, or cereal {grape nuts, shredded wheat, etc.} with unsweetened almond milk. Sometimes even this breakfast quinoa {minus the maple syrup}. I eat bananas, apples and grapefruits a lot too. Crackers, pretzels, french toast with peanut butter and even those ruffles baked chips. I eat out at Chipotle occasionally {omg….lifesaver!!} and even Subway. I have salads, scrambled eggs with veggies, grilled chicken, soup, sandwiches and things wrapped in lettuce.

Some of you mentioned to me that I needed to be careful of this diet and how it would affect me nursing my baby. Well, to my surprise my milk supply increased! I was amazed! Who knew? I think it was a combination of all the water plus the extra fat I was eating.

Things that helped me survive this first month:

BlueDiamondAlmondCoconutMilkVanillaAlmond coconut milk: This stuff tastes amazing. AMAZING. Especially over cereal in the morning. It’s creamy and slightly coconutty. My daughter hates it, which is good news for me!! It’s my new favorite thing.

Apples and peanut butter: after not having sugar for so long, apples seem almost too sweet for me, but with a little peanut butter, it’s the perfect afternoon snack.

Diet coke: I’m not a huge soda drinker, but when I’m DYING for something sweet, I’ll sip a can of this occasionally.

This nutritional facts calculator: type out any recipe into this thing and it will give you all the nutritional info you need. I’ve been eating this simple meat sauce a lot this month because I figured out the protein and fat amounts.

Quest Bars: this is a newer food find for me, but man oh man are these things amazing. The Chocolate Chip Cookie Dough so far is my all time favorite.

————————————–

turkSo there you have it! 1 month down. Hopefully only two more to go to make it to my goal!

If you are interested AT ALL in seeing a personal trainer and live in Portland, give Turk a call or drop him an email. Even if you don’t live in Portland, send him a tweet! I’m sure he’d love to help any of you with fitness goals you have/answer questions. {I know his biceps are huge and he looks intimidating, but really he’s not so bad ๐Ÿ˜‰ J/k! Super friendly guy!!}

Here goes month two!!!

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24 Responses
  1. Goreti

    Your arm looks awesome. Wish I could get my arms to look like that but right now can’t do much with my arms due to tendinitis. Your diet is pretty much what I have been doing for a while now. It is the only way that I can keep my weight under control. The great part is that my blood work is awesome. So much so, that the doctor told me not to dwell too much on the number on the scale (I could lose 10-15 lbs). Good thing I love veggies.

  2. Chris

    You look great, Lauren! The first couple weeks for any diet/new way of eating are always so hard! Good for you for sticking to it! I need to try the almond coconut milk you mentioned ๐Ÿ™‚

  3. Amy

    What an encouraging post! I need to lose about 50 lbs. and you’ve given me lots of good tips! The only concern I had was that you’ve done such a good job with healthy whole food, why drink a diet Coke?! The artificial sweeteners in there do a lot of damage. May I suggest Iced Tea with a tad bit of raw honey to satisfy those sugar cravings? I hope I’m not overstepping–it’s the mom in me ๐Ÿ˜‰
    Amy

  4. Christie

    He looks so nice, I just need some money and someone to split sessions with me. You are looking awesome! And thanks for bringing healthy turkey roll-ups to craft night!

  5. Anna (Hidden Ponies)

    So glad to hear it got better after the first two weeks, and it sounds like you’re enjoying it! Results always make sticking to it easier – good for you!

  6. Kate @ Coffee with Kate

    Look at that bicep! Amazing you lost over 2% body fat in just a month. Great progress … it’s got to be motivating. Keep us posted on your journey! Glad you discovered Quest bars … I don’t know what I would do without them! Takes away a lot of candy and sweet cravings. Love them ๐Ÿ™‚ Also love almond/coconut milk. It’s great in oatmeal too .. adds to the fluffiness!

  7. Summer

    I was so sad to see the phrase “thunder thighs” and 22% body fat (healthy range) in the same post. I hope you can learn to look past your perceived imperfections to see how beautiful you really are. ๐Ÿ™‚

    1. Jen

      I agree with Summer! According to some common charts for body fat percentage (ACE and Jackson & Polluck), body fat of 22% is considered “fitness” range or “ideal”. I can certainly understand and encourage wanting to be healthier, stronger, ect, at any weight. But body image and perception is a tricky subject for media, including popular blogs. That being said, everyone can make the choice whether or not they wish to read a particular blog. And this in no way changes how I feel about yours!

  8. Stephie @ Eat Your Heart Out

    Girl, this is so awesome! I started working out with a trainer over a year ago and adored it. I had to take a break these past several months to, you know, pay rent, but I am hoping to get back to it within the month. I miss having someone to kick my butt! My boyfriend is a trainer but we mostly grouch at each other when he tries to train me. He is still good motivation to get to the gym, though. Anyway…get it girl!!

    1. Cheryl

      Yes, I would also like to know what protein powder you are using. I’ve looked into several and am not sure which one to try. Thanks.

  9. Amanda Cooper

    I think the diet is great, Lauren! I’m on a similar diet because I’m pregnant with my second child and have Gestational Diabetes this time around. At first I was so cranky without the carbs and sugar my body was used to(I’ve never been a terrific eater). But now a month after my diagnosis, I feel much better! I’m going to try to keep this diet up after my baby is born(only seven more weeks to go!), and start an exercise routine to see if I can lose some of my body fat. Being able to see the results you’re getting is very inspiring so thank you for sharing them! ๐Ÿ™‚

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  11. Denise huntsman

    What an inspiration. I have had 4 surgeries this year and picked up some pounds.i would love to connect and see if you can help me. What fond memories from BYU I..I miss you but of your success. I have used a lot of your recipes. I am 75 now. Not able to have a trainer.iwould love to hear from you.

  12. Gina

    This is an older post, but it was really great to read. My husband and I are really starting to work on eating healthier, getting stronger, and losing weight! So much easier said than done! And Portland is about a 6 hour drive from me, so I’m not sure your trainer would work for me! Haha!

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