I was inspired by the support and knowledge on these forums and decided to start one of my own. My goal is to be physically stronger ( much like my fav. bodybuiler Jessica Paxum Putnam). I really want to focus on making my legs much stronger and bigger (and less stick like ha).
I strength train three days a week for an hour with a personal trainer. I have also recently been eating higher calories (after months and months of low cal. and high intensity exercise). But I have hypothyroidism, which I take meds for, but I have a feeling that might contribute to a slower metabolism.
Just thought I would add what I have eatin thus far:
Breakfast: Plain oatmeal with a couple of walnuts, pecan and cinnamon; Fage 2% mixed in with Choc. Whey
Snack: Fresh fruit (kiwi, plum, grape, rasp and blue-berries, cherries)
Lunch: Double Fiber what bread with kraft fat-free american cheese and 2 oz buffalo chicken from deli, 1 tbsp of hummus with 12 hanover pretzel sticks and a fresh peach
Snack: met-rx protein shake (kind in juice box type container)
A lot of people go with the 40/30/30 macros (carbs/protein/fat), as does NROL4W. I like my carbs a bit lower and my protein a bit higher. But, my fat is usually around that 30% level.
When you see your daily menu in Calorie King, what does it look like? What's the breakdown of calories and macros?
Yeah, my fat % is on the low side, mostly b/t 15-20...My protein is right around 30 % or so and my carbs very b/t 50-60 % (mostly on fruits, HUGE fruit eater). Yeah I do struggle with veggies, I like them a lot but unless I can pop it in the microwave or bite right into it, I tend to avoid it, plus I eat a majority of my veggies at dinner. I know what healthy fats are i.e. nuts, olive oil, avocado but what are other healthy fats that are more practical for a person who really cooks dinner occassionally and relies mostly on quick and easy meals during the day?
I'd post a sample day of your diet (along with calories and macros) in the Diet and Nutrition forum for some more expert feedback on what you can do to improve your nutrition to match your goals.
Try peanut butter, cheese, meat (chicken, salmon, etc)... you can get fat. I sometimes find myself coming in really low too, but if you focus you can do it. I don't cook anywhere near as often as I should, but I'm getting better at adding sliced veggies during the day to increase my veggie intake - and some ranch dressing (weighed and measured) helps with fat too!
I wasn't sure how many pecans were in your oatmeal, so I was imagining your fat was a little higher than that. I get myself in big trouble with pecans. Oh and don't forget avocados. My favorite way to boost my fat %. Yum.
Welcome, Harri! As you can tell, there are so many factors involved in fat loss and in building lean body mass. Diet is number one in my book. Since you are able to concentrate on increasing muscle, that makes it easier. Jane and Bytsi have given you some great suggestions. You need to find out the food choices that work best for you and that you will be able to live with for the long run. Don't be afraid of healthy fats. You may want to invest in Leigh's book, Fat Loss Troubleshoot so you can educate yourself on the mechanics of fat loss, diet, and exercise. I'm just finishing Stage 3 of NROLFW and it has been a great program for increasing strength and muscle definition. I've gained a few pounds since I started, but it IS definitely NOT fat.
Breakfast: Made a 3 Egg white Omelett with FF Cheese and 2 tbl of chopped onions and peppers, Fage 2 % plain mixed in with Optinum Vanllia Whey and Two Low Fat Eggo Waffles with Sugar Free Syrup and Cinnamon
Snack- Met Rx protein bar
Lunch: okay, so the office bought lunch so I was a bit bad (altho tried to be good at the same time) I had deli chicken slice (2oz) on one piece of Wheat bread, half a cup of steamed mixed veggies AND here is where I was bad I got a kids pizza (abt 10') with no cheese and just marinara and some pepperoini thin crust, I had 2 slices (they are very small about 3 ounces each)
Snack: Had a large apple
Near ending of work: dunno if I am really hungry or just antsy so I had a cup of cheerios and another slice of pizza
Totals Thus Far:
Calories: 1,473
Fat: 34
Carbs: 169
Protein: 115
Tonight is my "off" night, I may take my dog for a brisk walk for half hour
I decided to go for a brisk walk with my older dog for about 40 mins and its such a nice day I took my little pup out and did 20 minute of areobics with him!
I probably should have some fat MissJane but Ive been conditioned to eat a low fat diet for so long, I had close to 1500 calories today, (which is progress for me), one day at a time! haha
I probably should have some fat MissJane but Ive been conditioned to eat a low fat diet for so long, I had close to 1500 calories today, (which is progress for me), one day at a time! haha
I had the same problem when I started tracking my macros. I try really hard to never go below 20% fat - it's just not healthy, even though if you're like me, you've spent YEARS eating low/no fat. I now get 20-35% fat (depends on if I had lots of avocado or PB on a given day) and it helps my hair, my skin - and my general well-being.
Balance... in everything... that's what we all need to work towards!
If it helps, when I did low-cal / low-fat together - my hair thinned a lot. The hairdresser was the first one to mention it specifically. I had noticed, but was pretending that it wasn't that bad.
Snack: Homemade Granola (blueberries, oatmeal, flaxseed, cocoa powder, cinnamon and a tbsp suagr) and Sargento Light String Cheese
Lunch: Morningstar Garden Veggie Burger top with slice of Kraft FF american cheese, Reduced Fat Triscuits with Tbsp of Skipp all natural PB, and Homemade salad (romaine lettuce, avocado, 2% kraft shredded colby and american, tomato, cucumber, green pepper and onion) w/ light Balsamic
Snack: Pure Protein Shake
Post Workout: Whey protein w water
Dinner: Boneless Skinless 3 oz chicken breast, Med. Sweet Potato
Doing A Log Of My Own!
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