Sample day. Thoughts

[A H]

Hi everyone.
I am planning on starting a training log sometime soon here when I have the time so I can get everyones feedback as often as possible (I've been keeping track on paper) but for now I thought I would post a sample week of workouts and a kinda typical day of eats. I would appreciate any and all comments
Weight: 114
Height: 5'4
age: 23
Goals: to increase muscle but stay lean (keep the same jeans I am wearing now)( I don't want to loose weight)
Work out before NROWL :M-F 60 minutes of MIIT on Stairmaster 30 minutes of weights (no real increases in lifts)
Work out Now:
Day 1- NROWL lifts, 15 mins of HIIT 2 mins recovery 1 min sprint ( on the treadmill)

Day 2- 15 mins of HITT 2 mins recovery 1 min sprint (stairmaster) followed by 30 SS lower intensity minutes (stairmaster)(Or just medium intensity stairmaster for 45 mins)

Day 3- Same as day 1

Day 4- Same as Day 2 or lower intensity cardio

Day 5- same as day 1

Day 6 - off
Day 7- off

Eats:
3/4 C Fiber one cereal
1 C light and fit yogurt
1 scoop Whey protein

Post workout shake

8 oz talapia
3 cups steamed spinach
1 large apple

Light and fit yogurt with 1/4 c fiber one

8oz of Talapia
3 Cups steamed spinach
1 cup mushrooms in pan with fish
3 cups brocolli
1 large apple

GEEEEHHh I don't even know how many calories or that really is, It seems like a lot of food to me from what I'm used to , I have been increasing my lifts each session or every other though.

thoughts would be so so appreciated!

[A H]

by the way...you guys are so creative. My profile name is so boring and now I'm STUCK with it ....oh well

[missjane]

At first glance, it doesn't seem like enough protein. Are you doing PWO's on lifting days? Have you plugged your food into Fitday, for example, to see how your macros are lining up?

Also, where's the fat?

[LaraT]

Why are you eating the same few foods all day long? Our bodies need variety. I agree with Jane, log it all into fitday.com to see if you are meeting your protein needs and macro's, nutrients, etc.

[A H]

I do keep track of how much protein I am getting. the 8 oz of talapia twice a day has about 42 grams of protein per 8 oz. I do have PWO shakes with 30 grams of Protein after lifting and also use protein powder in my yogurt in the morning.
I eat the same food just cause thats usually easiest. If I thaw out talapia I just put out enough to last the day. I also each Chicken breasts or cottage cheese for lunch when I have lunch in the break room at work.

[A H]

i do need to add some fat in to my diet. Maybe raisins in my cereal ? I also use cooking spray for when I cook my fish which does have some fat in it as well. I am also curious about my calories. when I count them they seem lower than they should be. I eat big portions of fish or chicken and big portions of veggies and the number just seems pretty low but maybe I am way off. I go off of food labels
I am learning here

[jvernacchio]

You need to get some serious variety in your diet/feedings or you will simply burnout and fall off of it. Variety is the key to a successful program if you lock yourself into a rigid form of eating your are far more likely to snap and fall off the wagon. If you need good solid eating ideas check out the following

Precision Nutrition

Or

Amazon.com: The Metabolism Advantage: An 8-Week Program to Rev Up Your Body's Fat-Burning Machine---At Any Age: John Berardi: Books

[missjane]

Raisins and cooking spray aren't adding any fat to your diet. How about olive oil? Maybe some almonds as a snack. Some natural peaut butter in a shake?

[A H]

Thanks for the ideas for the link and book. I think i might check out that book. Looks kinda interesting and I'm always up for some learnin
Missjane- would you suggest replacing some of my other calories with those forms of fat?

[LaraT]

Originally Posted by jvernacchio

You need to get some serious variety in your diet/feedings or you will simply burnout and fall off of it. Variety is the key to a successful program if you lock yourself into a rigid form of eating your are far more likely to snap and fall off the wagon. If you need good solid eating ideas check out the following

Precision Nutrition

Or

Amazon.com: The Metabolism Advantage: An 8-Week Program to Rev Up Your Body's Fat-Burning Machine---At Any Age: John Berardi: Books

Second this. These are great resources. Also, besides the boredom factor if you eat the same foods over and over you will miss out on many nutrients. If you have a an apple in the AM have some berries in the PM. If you have tilapia for lunch have chicken for dinner, etc. Tilapia is a great protein source but much lower in nutrients than fish like salmon or tuna.

For fats use olive or flaxseed oils (but don't cook with flax), almonds, natural peanut butter, whole eggs, avocado. salmon is also a great source of both healthy fat and protein.

[LaraT]

Also wanted to add that I would skip the Light and Fit yogurt. It is full of fake stuff and pretty low in nutrition. If you are near a Whole Foods or Trader Joe's pick up some Total Greek yogurt (the 0% or 2%). It is a plain yogurt with much higher protein levels than any other yogurt. Very thick and creamy. It is delicious. You can add your own fruit and sweetener to it if you want. So much healthier than sweetened yogurts like Light and Fit (that I think also contain high fructose corn syrup which is a major additive to avoid)

[Libellula]

I agree with what the others have said.If you cannot find the Fage Total greek yogurt or Oikos greek yogurt, try buying some lowfat plain all-natural or organic yogurt, and check for added sweeteners. The yogurt I buy is stonyfield farms organic lowfat plain, and it's heavenly!

You should check some of our training logs to see what other things we are eating.

[Lost Dog]

I've never found a flavored "organic" or natural yogurt without sugar added. In fact, Whole Foods and Trader Joe's are filled with all sorts of "organic" and "natural" crap.

But, I digress... back to the added "sugar" in natural yogurts. It's a lot. You can do the math by comparing it to a serving of plain. 80-90 vs 150-170. That's not fruit doubling the calories, right? That yogurt container would have to be huge!

All non-artificial sweeteners are empty calories, and by and large do the same thing to your body. If you're on a diet where you don't want a blood sugar rush, HFCS, sugar, brown rice syrup, pineapple juice, cane syrup, etc. are all roughly the same.

Oh, and some light yogurts (like Yoplait) do contain some HFCS. But, I've done the math, and it can't be much at all. If you're a purist, I get why you don't want it, but if it's the cals, relax. I believe it's the smidgen that's in the token amount of fruit mixture. It's really a stretch to say there's fruit in there...

If you're adverse to artificial sweeteners, and trying to limit your calories, learn to eat plain yogurt or plain greek yogurt.

Personally, I'm okay with artificial sweeteners, so I eat the "light" yogurts at the market and add it to my plain yogurts at times.

[rant]I wish that someone would step up to the plate with a flavored, light yogurt with minimal fake stuff. Splenda being the worst element. Stevia tastes freeky, but a big company could figure out a way to make it work! What the F is a big bureaucracy with a lab and kitchen for, if not that? But, it isn't approved by the FDA yet (if ever), so that won't work. [/rant]

[Lost Dog]

Originally Posted by A H

by the way...you guys are so creative. My profile name is so boring and now I'm STUCK with it ....oh well

You only have 38 posts. Abandon ship and come back with a new name. Something with kitties or a hormonal issue would be catchy.

[Libellula]

the Total greek yogurt is plain with no added sugar, and the stoneyfield farms lowfat organic plain yogurt is what I favor because then I control if I want to add anything to sweeten, or if I want to add fruit, granola, nuts, etc, it doesn't mess up the flavor

[A H]

I was under the impression that Light and Fit Yogurt is no sugar added. I don't mind the artificial sweeteners but I looked online and it seems like Greek Yogurt does have a lot of protein. I'll look in to it.

Thanks for all the input! I get excited to get on the forum to see if there were any replys!

I am a still workin on figuring out how many calories I am taking in and how many I need so I appreciate all the support
Lost Dog I was leaning town MMMMuffin Top as a new name

[LaraT]

Light and Fit doesn't have sugar added (just artificial sweeteners) but it has a thickeners, preservatives, artificial flavorings, colors, etc. Personally, I avoid those thing. But regardless, the plain Greek yogurt is just much more nutrient dense. It has almost triple the amount of protein. Not to mention it is so rich and creamy. Much more satisfying.

[Lost Dog]

Just be prepared. Greek yogurt is delicious, nutritious, and expensive.

[Bytsi]

I'm a Greek yogurt addict - I spend a fortune on the Oikos vanilla fat-free ones - some minimal sweetening in it, but I can't stomach the plain (and I'm too rushed to figure out ways of sweetening it while also making a protein shake and getting to work on time).

For me, compared to the Light-n-fit yogurt, the Greek took a while to get used to (even the sweeter vanilla), but the nutritional values made me stick with it and now I almost like it.