I've fallen off the wagon...

FeebRyan
FeebRyan Posts: 738 Member
edited November 11 in Motivation and Support
I've had two days now of a complete lack of self control, I've eaten too much, far too much.

I exercise a lot, I have been good with that, two hours in the gym every day except Saturdays (rest day) and Sunday where I do 5 hours in the gym but not intensive.

But I just haven't been able to STOP myself these last two days! Yes it is definitely hormonal but I'm not looking to blame myself or justify anything, I look at it the same way I do anything, as a learning curve and a way to develop better habits.

I don't need to concentrate on the exercise part of life, I am doing just enough I would say and what I need to do to stop my mind from going crazy. I just need to eat properly, I probably need to eat more.

I find MyFitnessPal great for teaching my body what things 'cost' in calories but difficult to manage when it comes to exercise because it does over-estimate which when you do a lot of exercise can be hard. Also it doesnt log 'skipping' and I skip for 10 minutes every day (except Saturday) so that is a huge downer for me with this system!

So What positive things can I do, starting tomorrow to improve my diet?

I think I might start having a steak in the morning on weekends and either having steak or chicken for lunch every day. I'm going to keep sugar snap peas and carrots nearby to snack on whenever I feel the need (just a handful) and I'm going to carry a bottle of water around with me everywhere and try and double my water intake.

I need to find my mojo again, I'm not used to having no self control anymore, its been a long time since I've had such an extended period of pigging out.

No bread or toast is a must I think.

If anyone else is off the wagon and wants to make 3 changes starting tomorrow to kick start their recovery I would love to hear from you :)

I am hoping that there are others who can support me/I can support through this!

Fanks

Fiona

Replies

  • FeebRyan
    FeebRyan Posts: 738 Member
    So I think best things I can do are
    1. Improve diet
    2. remove diet drinks (replace for water)
    3. Only weigh myself ever 2 weeks in February
  • tjcuts339
    tjcuts339 Posts: 188 Member
    In going with that improvement. Of diet and water to drink but it. Is hard not to weigh myself like to know. Maybe just not post on MVP. Great ideas. Plus you have not fallen off wagon you inspired. Me to do 3 hours at gym today!!!!
  • FeebRyan
    FeebRyan Posts: 738 Member
    Yay t! You go for it buddy, food is fuel :-)
  • SwankyTomato
    SwankyTomato Posts: 442 Member
    I went for 3 days going over my limits. So now I am focusing on protein intake and lowering my fat calories which are atrocious.
  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,371 Member
    You have no need to work out at the gym for five hours even if it wasn't intensive, no wonder you are binge eating you are probably hungry.

    What exercise are you doing for two hours at the gym during the week? Are you eating sufficient to offset the calories burned?

    Perhaps look at reducing the gym time or reconfigure your exercise...more bang for your buck for less time.
  • redpandora56
    redpandora56 Posts: 289 Member
    FeebRyan wrote: »

    I don't need to concentrate on the exercise part of life, I am doing just enough I would say and what I need to do to stop my mind from going crazy. I just need to eat properly, I probably need to eat more.

    I find MyFitnessPal great for teaching my body what things 'cost' in calories but difficult to manage when it comes to exercise because it does over-estimate

    Also it doesnt log 'skipping'

    Hi, I wouldn't call a few days a proper ' fall off the wagon' - the fact you've acknowledged it and have a plan to address it is good, so don't worry about what's happened, just what you're going to do next. I do wonder if you need to be exercising quite that much, but if you enjoy it, and aren't run down/injured, then do what makes you happy - just make sure you're eating enough to fuel those workouts. Your two days of what you perceive to be overeating might be your body telling you it needs more food.

    I pulled 3 points in bold above from your post - the first one about probably needing to eat more - for the amount of exercise you're doing, then you should be getting sufficient calories for that level of activity, and there are methods other than the MFP set goals to do this. I won't wax lyrical here as there's some great info already available on other posts, read this for example:

    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

    Also, about skipping - try looking for jumping rope instead, it might be a UK vs US terminology thing. :smile:
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    tiptoethruthetulips wrote: »
    You have no need to work out at the gym for five hours even if it wasn't intensive, no wonder you are binge eating you are probably hungry.

    What exercise are you doing for two hours at the gym during the week? Are you eating sufficient to offset the calories burned?

    Perhaps look at reducing the gym time or reconfigure your exercise...more bang for your buck for less time.

    +1. When I work out too much relative to what I've been eating, my body goes on autopilot. I find myself at the fridge at 2 AM, or having eaten the entire bag of popcorn before I can measure out a couple servings. It's not a conscious process; it's my body taking care of itself because I am an idiot.
  • FeebRyan
    FeebRyan Posts: 738 Member
    Hi,
    I should explain that I have to be at the gym so much because I am a boxing coach. It is my job to be at the gym!

    I coach 5-7 hours a week and work out 8-10 hours a week, depending on my routine and time schedules.
  • FeebRyan
    FeebRyan Posts: 738 Member
    2 hours consists of;

    4x3mins skipping + 1min breaks inbetween (19minutes)
    Stretch and warm up (12mins)
    Shadow boxing x3 rounds (12mins)
    Bag work and/or sparring
    Pad work
    Abs
    Cool down

    Cycle home.

    I absolutely agree the issue is too little food generally rather than too much. My mum is here for a few days so having a little bit of a food heavy break from everything until she goes then I will be looking to hone my diet.

    There are certain things I have to do;

    I have to cycle 10miles a day 5 days a week to take my kids to and from school and get to the gym

    I have to train AND coach

    I have to do my 30min abs exercises 6 days a week

    I also plan on making use of my new kettle bell as this is something I would like to incorporate into the classes
  • dakotababy
    dakotababy Posts: 2,407 Member
    How many calories per day do you typically eat?
  • FeebRyan
    FeebRyan Posts: 738 Member
    Between 1800-2500 depending on how hungry I am
  • dakotababy
    dakotababy Posts: 2,407 Member
    Yeah, I would say based on your exercise and calories, watch what you are eating. High fiber foods, high protein foods! Good Luck!
  • 748marie
    748marie Posts: 61 Member
    edited February 2015
    If you are as active as you say you are I would not worry too much about your calories. Your metabolism is probably amazing and will work off not only 2 days worth of over eating but probably a months worth... But I agree about ditching the diet drinks. And Hey, we can all eat a little healthier. Unless, you're Dr. OZ
  • FeebRyan
    FeebRyan Posts: 738 Member
    Well I think you do have to be careful about calories still, I don't log very often but then I don't really have the time!

    I think once mum has gone I will try the following diet

    Am - coffee with milk, protein shake, 1 x MRP
    - Lunchtime steak broccoli, MRP.
    - Usual family dinner (usually have spag Bol or stew or something)
    - Evening - recovery shake

    I'll keep a load of sugar snap peas for munching on and will have hummus if i get hungry in the day.

    I just plan on eating whenever I am hungry but I need to make sure I am
    Getting the right stuff in me. I don't intend on dieting manically, just fueling my life and letting the activity do the rest!
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