TOTCHIKO   60,462
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60,000-79,999 SparkPoints
 
 
At the starting line for the Katsunuma 10.2k race.










All they had left by the time I got my shirt was size XL!



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Striving for consistency...

I'm 30 and have been living in Tokyo for 6 years. I'm naturally pretty small, but I have a pretty severe lack of muscle that has driven up my body fat percentage. I would like to bring it back down to a level more appropriate for the life I want to live. I also have a strong interest in fitness, health, and nutrition, particularly in cooking and eating healthy, wholesome, natural foods.. and fitting dessert in there as well.

I have been a member of SparkPeople for over 4 years, and ...
I'm 30 and have been living in Tokyo for 6 years. I'm naturally pretty small, but I have a pretty severe lack of muscle that has driven up my body fat percentage. I would like to bring it back down to a level more appropriate for the life I want to live. I also have a strong interest in fitness, health, and nutrition, particularly in cooking and eating healthy, wholesome, natural foods.. and fitting dessert in there as well.

I have been a member of SparkPeople for over 4 years, and feel that I have a good grasp on what I need to do to make myself healthier. I generally do well sticking to my routine of exercise and healthy eating once I get it started, but I have problems getting back on track when life happens and that routine gets interrupted. I'm hoping to become more consistent even when things don't go as planned.
Read More About TOTCHIKO (Updated September 8)




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 current weight: 133.0 
 
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Member Since: 6/11/2007

SparkPoints: 60,462

Fitness Minutes: 80,938

My Goals:
2011 Goals:
*Increase functional strength, posture and flexibility
*drop under 30% bodyfat
*improve 5k & 10k time
*reach 21 kg of lean muscle mass

My Program:
Nutrition:
Currently aiming for 1550-1750 calories on a higher protein & fat, limited starch/grain plan with 18-20 hr fast days 1-2 times/week (IF).

Fitness:
Gym schedule:
M - Warmup + Rachel Cosgrove Weights
T - Group Kick + Bodyrock
W -Warmup + Rachel Cosgrove Weights / Group Kick
Th - Running outside + Bodyrock
F - Group Power
S - Running outside

1-2 rest days per week as needed.

10,000 steps outside per day when weather permits

Personal Information:
Height: 157 cm/5'2
Body fat: 32.3%
Lean muscle mass: 20.5kg
BMI: 22.7

Other Information:
Breakfast is my favorite meal of the day!

I love nutrition and cooking, and use whole, fresh foods whenever possible. I like doing things myself, and prepare most of the foods I eat (including all breads, yogurt, nut butters, granola, butter, etc) from scratch using healthy, natural, whole ingredients.

At least 90% of what I eat during the week is entirely unprocessed.

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Spa Visit
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ATHALIANA

Yoga Mat
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Peppers
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Umbrella
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ELAINEVDW

Fruit Smoothie
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Member Comments:
SIMPLYTHAT
3/6/2011 7:00:47 PM

I love Curly Wurlys. ;_;



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SIMPLYTHAT
3/6/2011 3:20:42 PM

Oh em geez! I had forgotten all about Curly Wurlys! *_*



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ATHALIANA
3/5/2011 4:28:51 PM

You have some mouth watering recipes. I am planning my menu out for next week, and I'm going to try your Walnut Crusted Chicken Stuffed w/ Spinach and Cottage Cheese, Asian Chicken Lettuce Wraps, and Sweet Potato Gnocchi w/ Lentil Tomato Sauce. I haven't made gnocchi with sweet potato, but I have wanted to try it with yam.
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ELAINEVDW
3/4/2011 3:13:29 PM

I do like babaganoush, but I'll try the eggplant frying thing! And yeah, the height is a Dutch thing. We're all gigantic. ;)



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ELAINEVDW
2/7/2011 12:45:43 AM

Oh! Rachel Cosgrove was the workout du jour over at Great Fitness Experiment last month, right? I might check that out once I get my weight under control. I'm not worrying too much about significant weight or body fat loss right now because I figure I'm kind of screwed until after my marathon. After that, I'm going to cut back on the LSD cardio for more HIIT and make some serious weight lifting goals.

Another good book is Burn the Fat, Feed the Muscle. The website is TOTALLY cheesy -- seriously, it looks like a rip-off -- but it's not. The book itself has good info specifically for reducing body fat percentage while either minimizing or maintaining muscle mass. And of course, it has info on building muscle too. But you can't really lose fat AND build muscle at the same time. (Thus, bulking/cutting -- I'm sure you know what I'm talking about, lol.)



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