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Post by TaQuilla on Dec 24, 2006 7:55:46 GMT -5
Your carbs are actually fine, they should be about 60% of your calorie intake, so like around 250-300g or so, your body needs those carbs for fiber and energy. If you look at your fiber, which should be 25-35g, you see that if your carbs were reduced anymore you probably wouldn't hit the mark for your fiber, either. So you're fine there. You just need to increase protein to 1-1.5 x's your body weight (so that # will decrease as you lose more weight).
You seem to have made that calorie adjustment quite nicely. Good job!
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Post by fit4him on Dec 27, 2006 0:24:14 GMT -5
Ok, so we're not even going to talk about christmas eve and christmas day....hehehe..It wasn't too bad, but could've been better, I guess...eating wise anyways...well, here goes today:
Breakfast: banana Heart Healthy bagel w/natty peanut butter
Snack: cheese cubes rf wheat thins and hummus
Lunch: Chicken tortilla soup Roll
Snack: Yogurt
Dinner: Grilled chicken sandwich from wendy's baked lay's
Workout: Weights: Shoulders/chest Cardio: 30 mins technogym
pw snack: cottage cheese blended w/sf;ff pudding mix and 1 tbls peanut butter (I blended this a little better until it was very smooth, almost a pudding like texture and it came out very good. need to sub the pudding mix for protein power tho)
There's today! Here's the stats:
Total cals: 2198 Fat: 73; Cals: 657 Sat Fat: 23; Cals: 203 Poly Fat: 3; Cals: 29 Mono: 4; Cals: 33 Carbs: 258; Cals: 937 Fiber: 24 Protein: 133 Cals: 532
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Post by fit4him on Dec 29, 2006 0:19:15 GMT -5
Sorry I haven't kept this up too well the past couple of day ladies, been a little crazy...Here's yesterday (wends, dec 27): Breakfast: leftover mixed fruit w/spices (about 1/2 cup) HH cinn raisin bagel w/natty peanut butter Snack: 1/2 cup chex mix Lunch: chicken breast leftover sweet potato's from xmas Snack: medium apple w/natty peanut butter Dinner: 2 slices southwest chicken pizza (recipe from the oxygen mag...so good! salad workout: cardio only: 30 mins eliptical 20 mins stairclimber 5 min cooldown on treadmill Macro's: 2187 total cals 76 fat fat cals: 686 22 sat fat; cals: 202 4 poly; cals: 32 6 mono; cals: 55 240 carbs; cals: 837 31 fiber 127 protein; cals: 506 That's it for yesterday!
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Post by fit4him on Dec 29, 2006 0:28:44 GMT -5
And today: Breakfast: banana kashi go lean crunch w/soymilk and blueberries snack: cheese cubes hummus w/rf wheat thins lunch: 2 slices leftover pizza from the night before salad 1/2 cup yogurt mixed w/fruit snack: 1/2 cup yogurt mixed w/fruit Dinner: turkey burger w/rf swiss cheese and 1 slice turkey bacon 1 cup veggies Workout: Weights; Back/Abs; no cardio pw snack: cottage cheese blended w/pudding mix and 1 tbls peanut butter ( i call this cottage cheese pudding...lol) Macro's: Cals: 2100 Fat: 60; cals: 544 Sat Fat: 21; cals: 187 Poly: 4; cals: 39 Mono: 3 Cals: 31 Carbs: 218; cals: 744 Fiber: 32 Protein: 160; cals: 642 (getting better! I recomend you try to "cottage cheese pudding" TaQuilla, it's really good and you can't taste the cc at all! It's literally like pudding! It's going to be my permanent pw meal.
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Post by TaQuilla on Dec 29, 2006 12:51:46 GMT -5
Do you use the whole package of pudding mix, and is it instant mix, or cooked pudding mix? Oh, and what flavor puddings have you tried. I've gotta try it now, I was just letting you be my guinea pig, lol
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Post by fit4him on Dec 29, 2006 16:46:31 GMT -5
You use 1/2 cup cc, 1 tbls pudding mix (I used chocolate instant powder...sf/ff) and 1 tbls peanut butter...the person who told me about it on the o2 website told me to use chocolate/pb pudding mix but i couldn't find it so I added the pb myself....that also adds 4 gms protein Enjoy!
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Post by fit4him on Dec 29, 2006 17:52:32 GMT -5
Here's what I've had so far today: Breakfast: banana kashi go lean crunch w/soymilk and blueberries Snack: cheese cubes rf wheat thins w/hummus (homemade, recipe from o2....turned out very good Lunch: turkey burger w/rf swiss cheese and one slice turkey bacon, topped w/rf ranch dressing salad w/rf honey mustard dressing 1 cup plain yogurt mixed w/fruit Snack: 1/2 chex mix That's it so far! More to come!
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Post by fit4him on Dec 29, 2006 23:01:58 GMT -5
Dinner: soy crisps chicken salad sandwich 6 oz yogurt
Snack: Ice cream (guess this is my cheat for the week...so worth it...)
No workout today, I always end up having my cheat day be my off day on my workouts and I know I shouldn't do that....
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Post by fit4him on Dec 30, 2006 14:28:27 GMT -5
Here's today so far: Breakfast: Asiago cheese bagel w/rf cream cheese Snack: cheese cubes rf wheat thins w/hummus Snack (I had breakfast super early so I was hungry again when I got to work and didn't want to eat lunch so early;) 1/2 cup chex mix 2 tbls trail mix Lunch: chicken tortilla soup whole wheat dinner roll More to come! Hopefully I'll make the gym after work as well! How did you like to cottage cheese pudding TaQuilla? I'm interested to know! I also found a bunch of good recipes on the o2 forum using cottage cheese. We're slow today so I'm putting a recipe book together, been meaning to do that for the longest time...
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Post by fit4him on Dec 30, 2006 22:05:47 GMT -5
The rest of today went like this: Dinner: chicken salad sandwich soy crisps yogurt Workout; Legs (Circuits): this kicked my butt! I know i'm going to be feeling it tomorrow, but it was good The last time I did this workout was in july and I noticed that it has gotten easier so that's an accomplishment for me. pw meal: banana cottage cheese pudding Here's those macro's: Cals: 2170 Fat: 82; cals: 736 Sat fat: 25; Cals: 223 Poly fat: 10; cals: 92 Mono fat: 8; cals: 71 Carbs: 249; Cals: 883 Fiber: 28 Protein: 120; Cals: 478 That's all for today, hope everyone has a great worship tomorrow!
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Post by TaQuilla on Dec 31, 2006 10:57:18 GMT -5
I didn't try the cc pudding yet, I used up all the cc I had making the protein pancakes from o2 site. By the way, I don't know if I did something wrong, but I'm a pretty good cook, and I followed the recipe to the t, and it was horrible. I want to try again to see if I messed something up, but I'm afraid my family will hate me for messing up pancakes the way that I did last time. I'll just have to stay w/my usual protein pancake recipe, that my family will actually eat & enjoy. But I think that I'm going to the store today, so I'll pick up some cc, then. (If I can sneak it past dh, I think he's gonna veto having cc in the house soon, if I don't figure out a good way to serve it )
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Post by fit4him on Dec 31, 2006 11:02:06 GMT -5
LOL the cc pudding is great..esp if you put it in the freezer for about an hour before you eat it...kinda like ice cream!
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Post by fit4him on Jan 4, 2007 0:23:56 GMT -5
Ok, so I haven't done so great keeping this up the past few days, please forgive me Here's today: Breakfast: banana kashi go lean crunch w/soymilk and blueberries Snack: cheese cubes rf wheat thins w/homemade hummus Lunch: Chicken breast grilled in evoo sweet potato w/tbls light butter and splenda brown sugar blend Dinner: Tuna salad sandwich on whole wheat bread w/a slice of rf american cheese soy crisps plain yogurt w/blueberries Snack: 2 oz chex mix Workout: 30 mins stationary bike 5 min warmup 20 mins HIIT 5 min cooldown pw snack: homemade protein bar 1 cup vanilla soymilk Macro's: Total Cals: 2144 Fat: 65; cals: 582 Sat: 14; cals: 125 Poly: 10; cals: 87 Mono: 7; cals: 60 Carbs: 248; cals: 818 Fiber: 44 (wow!) Protein: 160; Cals: 640 Thinking about cutting my cals down to 2000, I don't seem to be making any progress @ 2200...seems like i'm maintaining....workouts have been good and consistent.
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Post by TaQuilla on Jan 4, 2007 8:08:16 GMT -5
How was your homemade protein bar? What recipe did you use? I'm still trying to find one that I actually want to finish. They're so convenient, but I would really rather make my own, like I do everything else. I like being in control of my ingredients. Let us know how 2000 cals works for you (although I probably wouldn't go any lower than that) I know what you mean though, sometimes my maintenace seems to high, but it's usually if I'm not getting my water or fiber. How much water are you drinking? By the way, nice job in the fiber dept yesterday! We've all been sick over hear, and I really have not been getting my fiber intake for like the last week. I'm on a mission now though, to get back on track w/ proper fiber. It seems like a little thing, but I can really tell the difference.
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Post by fit4him on Jan 4, 2007 12:36:57 GMT -5
The homemade protein bars were.....okay....I'm disappointed at how they came out...were a little dry. I think I may have used the wrong kind of pan though (I'm not much of a baker.) So, I'm going to try to do them a little different next time. I got the recipe from the o2 site on the recipe forum...Just oats, pp, water, and splenda, I think. May add some natty pb next time...just have to experiment, I guess.
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