Sure.. you aren't forgetting the oil or butter you prepare food with? I've seen enough menus where people completely forgot the used olive oil or butter for cooking or thought they wouldn't ingest any of the fats.
If this is the case, that would bring up your fats & calories to somewhat more acceptable levels.
Right now the fats I eat most on purpose are the yolks in eggs (eat approx. 11 eggs a day & 4 yolks are in those) & fish oil. Plus coconut oil or butter for cooking. Ah.. and the daily dose of chocolate
Sure.. you aren't forgetting the oil or butter you prepare food with? I've seen enough menus where people completely forgot the used olive oil or butter for cooking or thought they wouldn't ingest any of the fats.
If this is the case, that would bring up your fats & calories to somewhat more acceptable levels.
Right now the fats I eat most on purpose are the yolks in eggs (eat approx. 11 eggs a day & 4 yolks are in those) & fish oil. Plus coconut oil or butter for cooking. Ah.. and the daily dose of chocolate
Well i haven't been using cooking oil or butter at all lately, its either grilled, boiled..etc. I do eat a lot of eggs for breakfast (mostly egg whites but maybe I should incorporate more egg yolks then?) on some days...and of course chocolate...can't live without it...NOMNOMNOMNOMNOM
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Why AREN'T you using EVOO when cooking? Why AREN'T you eating your yolks? Your fats are too low and those are two perfect opportunities to increase both your fats and your calories.
Why AREN'T you using EVOO when cooking? Why AREN'T you eating your yolks? Your fats are too low and those are two perfect opportunities to increase both your fats and your calories.
I use EVOO now and then...I think right now I'm going through my "Grill Everything" stage and using all kinds of new grilling sauces I bought lol
As far as the yolks go, I honestly cannot tell you why I don't really eat many. I don't hate them,but for some reason I like to have more whites in my breakfast omelet or wrap Will try to change that soon!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Inclined Leg Press 2x10x180lbs, 1x10x195lbs 1x5x240lbs
Seated Calf Raise@45degrees 3x10x60lbs
Stairmaster for 20 minutes, really did not feel like running today AT ALL so I only ran .5 mile@7.5mph and walked at a high incline for about 20 minutes.
Today's Diet: (I wouldn't say it is accurate, the numbers should be higher since I've picked on a few things today like a few fork fulls of pasta, a few pieces of taffy, and some of my mom's home-made cookies...which I would get a headache from trying to figure out what she put in them and the calorie value...but they were oh so DELICIOUS Nothing beats home-made cookies! So with that said, the numbers I am writing down DO NOT include any of the above I've listed!) I have also GAVE IN today and had coffee for the first time in weeks, if not few months...I've been doing sooo good since trying to quit drinking caffeine but the past week has been so busy at work and I have not been able to get more than 5 hours of sleep a night. Lets just say this morning would not have been a pretty sight when I had to be at work at 6:30am without any coffee...so what did I do? I went to starbucks...twice today but atleast I got the Grande Skinny Hazelnut Latte (130cals each) and not one of those sugar and fat packed frappucino/moccacino/what-ever-they're-called...
Calories:1,052....more like 1,500 with all that junk I listed above
Fat:15g
Carbs:155g
Protein:84g
Hope everyone had a great day!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
I went to starbucks...twice today but atleast I got the Grande Skinny Hazelnut Latte (130cals each) and not one of those sugar and fat packed frappucino/moccacino/what-ever-they're-called...
Calories:1,052....more like 1,500 with all that junk I listed above
Fat:15g
Carbs:155g
Protein:84g
Now 1,500 calories is more like it! You also probably could've had the full-fat grande hazelnut latte, too.
Going back to the beauty of eggs, the yolks contain lutein, which is fabulous for maintaining eyesight (Though I think spinach actually has more lutein than eggs. However, eggs have other wonderful qualities that spinach doesn't, and vice versa). Anywho, my mom and one of my close friends both have macular degeneration, and they've been consuming plenty of eggs as part of their treatment plans per their doctors' recommendations. I wouldn't want anyone to miss out on something that is so beneficial, even in the quest for fat loss.
Now 1,500 calories is more like it! You also probably could've had the full-fat grande hazelnut latte, too.
Thank You NYC_Native! I take that back what I said about 1500 calories, after I replied to the thread I went and ate more peach cobbler ALOT more...the last thing I should have done before going to bed, but I couldn't help myself. Mother nature is not on my side right now (if you know what I mean) so I have been eating like a pig (especially more carbs)...compared to my normal eating habits. Wouldn't be surprised if I gained a few pounds back with me picking on all this food...not to mention all the water I am retaining right now.
p.s. Like I told MissJane, I will definitely try to eat more egg yolks. My main reason for staying away from them was to stay away from cholesterol.
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
I've got to say... tracking intake is an art. It took me several months to get it down well enough so I could be brutally honest about what I exactly ate.. and am still quite OCD about things like also estimating amount of cinnamon & cocoa etc.
But really, I made zero progress until I pre-planned my eats .. and the easiest way (in case you can stand eating the same foods most days) is to have a template.
For easily the last 2-3 years I've eaten the same most days: fruit omelette for breakfast - 1 or 2 calorific coffees & 1 serving of fruit in day time - a salad for dinner around 4-8 pm - a hot meal for supper with a TON of protein , frequently this is soup.
This basic template has 105g protein & approx. 75g carbs & 50g fats in it (including veggies).
For workout days I will do a carb up & either add these to the evening meal or eat them after the last meal, very close to midnight to prevent overeating (still happens).
On workout days themselves I'll try to 'gorge' myself on protein & some extra fats... bringing protein up to at least 170g total & if successful even 200g e.g when eating an entire chicken..
This basically gets me to around 2.2 gram of protein per kg BW which happens to be 3g/kg LBM IOW the 'magic' number to increase muscle mass as recommended by Lyle = 1.5g of protein per lbs of LBM. I would never be able to hack that average every single day as it'd be boring as hell... but after a heavy workout.. hell yeah!
Today was not a good day for working out or eating right. I got to the gym, ran a mile and walked a mile. Did not feel like doing weights that much so the only thing I did was bicep curls, bent over row, cable push down and leg press.
Calories:1275
Fat:45g.....highest it has been in a WHILE! (the potato salad and peanut butter did it for me! lol)
Carbs:149g
Protein:46g ...clearly getting enough protein was not my priority today, it was a very busy and hectic day at work).
Going out for one of my best friend's 27th birthday tonight...hope I don't have too many drinks :-/
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Take a few minutes and write it down. If you don't have it in you to figure it out yourself, maybe consider buying a book or program OR hiring someone to tell you what to do. Maybe a few months under someone's direction will enable you to get the hang of what you really need to be doing.
Take a few minutes and write it down. If you don't have it in you to figure it out yourself, maybe consider buying a book or program OR hiring someone to tell you what to do. Maybe a few months under someone's direction will enable you to get the hang of what you really need to be doing.
I've figured it out before but sometimes just get so carried away with everything around me that I don't follow it and reach out to whatever is around me and eat that. I know I've had some really bad days where my carbs or fat is very low or too high while everything else is the complete opposite. For a while before I even joined the site I was doing soo good and had almost perfect 40/30/30 macros for most of my days. I just need to really commit... and you are right, I would be so much better off planning my meals ahead. That would definitely save me some time and improve my macros!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Nearly everyone here who has a busy lifestyle plans ahead and quite a lot already prepare their meals or at least their meat/chicken etc in advance on the weekends, so they can grab them from the freezer and reheat.
Forgot to log my workout yesterday, oh well. No cardio today, I got a new tattoo on my left ankle (will post pic!) so I did only weights today. Tried to track everything I ate today but dailyplate.com won't come up for me for some reason...but every other website did...weird. I'm estimating my calorie intake to be 1200, I did have 4 decent meals today. Fat, carbs and protein I'm not even going to attempt to estimate, I know I will be way off!
Today's workout
Inclined leg Press
2x12x180lbs 1x12x195lbs
Wide Grip lat Pulldown
2x10x50 1x10x60lbs
Cable Pushdown
3x12x60lbs
Bench Step up w/30lbs total
3x10
Bicep Curls
2x10x20lbs 1x15x25lbs
Shoulder Press w/dumbells
3x12x25lbs
HAPPY WEEKEND! It's FRIDAY and I have the whole weekend off, I have worked too many weekends lately!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
I've figured it out before but sometimes just get so carried away with everything around me that I don't follow it and reach out to whatever is around me and eat that. I know I've had some really bad days where my carbs or fat is very low or too high while everything else is the complete opposite. For a while before I even joined the site I was doing soo good and had almost perfect 40/30/30 macros for most of my days. I just need to really commit... and you are right, I would be so much better off planning my meals ahead. That would definitely save me some time and improve my macros!
Quote:
Originally Posted by Espi
Nearly everyone here who has a busy lifestyle plans ahead and quite a lot already prepare their meals or at least their meat/chicken etc in advance on the weekends, so they can grab them from the freezer and reheat.
I have "better than nothing" meals ready to go in my car. I drive around all day for work. They are simple, and emergency level meals, but they are easy. It's harder for me because I WANT to eat and I'm always hungry. You seem to have the opposite problem...
Measure and keep these things handy. Portion them out to your desired meal sizes. They are quick and easy to force down.
1. premeasured baggies of nuts, trail mix, seeds
2. premeasured shaker bottles of protein powder and bottles of drinking water to add to them
3. fruit (fresh or dried)
If you have access to a fridge and/or kitchen, you can add so much more. Just have it ready to go.
Measure and keep these things handy. Portion them out to your desired meal sizes. They are quick and easy to force down.
1. premeasured baggies of nuts, trail mix, seeds
2. premeasured shaker bottles of protein powder and bottles of drinking water to add to them
3. fruit (fresh or dried)
If you have access to a fridge and/or kitchen, you can add so much more. Just have it ready to go.
Thanks LostDog, I was thinking about doing that. I love making my own trail mix (instead of buying because there always seems to be something missing) just haven't done it in a long time! And I've been trying to stock up on already made protein shots/drinks that I can just grab and drink on the go, they can be a life saver sometimes when it comes to consuming the right amount of protein every day. I'm one of those girls who likes big purses (which is a bad thing sometimes because the bigger it is, the more stuff I end up putting in there and it get so heavy!) but I have been putting little snacks in there and carrying them with me in case of emergency (like protein bars, string cheese, packs of almonds)
______________________________ ______________________________
Dailyplate still won't come up for some reason. It only lets me get on the log-in page and then when I hit the 'log-in' button it starts loading and says the connection has been interrupted. Wondering if anyone else that uses dailyplate.com is having the same problem b/c obviously it is not my internet connection that is having issues as I can get to other sites with no problem....
Today I haven't had the chance to actually sit down and have a 'meal' but have been snacking all day. I woke up late, so with it being only 2:30pm here so far I've had 2 cottage cheese doubles w/fruit, protein shot, coffee (yeah...I gave in again) and smoked turkey slices.
Total so far..........
cal:640
fat:6g...don't worry, it will be much higher after the BBQ tonight
carb:62g
protein:83g
Going to a cookout later today so I will load up on chicken, potato salad, slaw and baked beans..NOMNOMNOM. Southern cookouts are one of my biggest weakenesses. I am not a big eater as I have said before but this is one of the few things I can eat a lot of! Will update later
Oh, before I forget...the pictures of my new tattoo. It is an Orthodox Cross for those of you who are not familiar with it!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
They do look pretty cool but if I get another tattoo I want it to have meaning behind it and not just look cool I got the Orthodox Cross on my ankle b/c it is my religion
______________________________ ______________________________ __
I did not keep track of my diet today as I couldn't get on dailyplate again. Had to go to a meeting at work at 6:30...of course we had cookies and pizza catered, wasn't that hungry so I had only 1 slice of cheese pizza and 2 small cookies (about 500 calories?). Lunch was sushi (5 pieces of spicy tuna roll and 5 BIG pieces of some kind of new sushi with crab, spicy shrimp, mayo and avocado...plus a ginger salad and me munching on curry chicken my friend ate), and the rest of the day was little snacks. My estimate--->1,500 cals?
Today's workout:
30mins on the treadclimber (300cals)...no running today.
Squats
2x10x160lbs 1x10x180lbs
Seated Leg Press
2x15x180 1x15x190
Calf Raise@45 degrees
3x15x45lbs
Cable Push down
3x12x60lbs
Seated Row
3x10x50lbs
Underhand Lat Pulldown
2x15x75lbs
WideGrip Lat Pulldown
2x12x50 1x12x60lbs
Bicep Curls
3x10x25lbs
Shoulder Press
3x12x25lbs
Barbell Bent Over Row
3x10x20lbs...thinking I should really go higher in weight for these
Not sure if I will have time to go to the gym tomorrow as I am working a later shift 3p-10:30p. Won't be able to go after work since the gym closes at 11pm and I have to help my sister out tomorrow at 11 o'clock before work. So, unless I get up early enough make it to the gym at 7-8am...tomorrow might just end up being a day off for me because I would really love to sleep in!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
So I tried something new today, or at least something I haven't done in a long long time. The night before, I wrote down exactly what I was going to eat today. This morning I put everything in a bag and took with me, knowing I will not be back home from work until 10pm, I had to bring a whole day's worth of food. Another thing I did was planning the time when I ate, making sure I didn't go longer than 3 hours without eating. I won't lie but it was hard to keep up, a few times I ate just because I had written down that I was supposed to eat then, but I wasn't hungry at all.
1,205 cals
30g fat
123g carbs
132g protein
Here's a breakdown of today-
7:30am pre-workout protein drink
11:00am Late Breakfast (Egg white omelet w/cheese and Atkins chocolate protein bar)
1:30pm Small Lunch (Cottage Cheese, Banana and Grapes)
3:30pm Snack (String Cheese, Cottage Cheese Doubles w/Jam) **by the time 3:30 came I wasn't even hungry at all...but ate anyways since I wanted to stick to my plan!
5:30 Dinner (Spicy Szechuan Chicken Dinner w/lo mein noodles and veggies)
7:30 Protein Drink
(yeah today was just full of cheese, cottage cheese, and more cottage cheese! lol)
Workout:
Underhand lat pull down
3x12x75
wide grip lat pulldown
2x12x50 1x12x60
Cable Pushdown
3x15x60
Bicep Curls
3x12x20
Barbell Bent over Row
3x10x20
Squats
3x10x160
Seated Leg Press
3x10x180
Lunges
3x10x25/12.5lb dumbbell in each hand
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Now you just need to start counting what you actually eat.. rather tahn making us worried you're not eating enough!
I still am confused about your goals. You said you would love to gain muscle and if I remember properly you are certainly in a good position to do so as your body fat is nice & low. Now it's a question of being dedicated about eating enough to allow this.. muscles don't grow out of thin air
As for the tattoo.. not a huge fan of them, but I do like how you choose very strong symbols like the one on your scapula (dang, forgot the spelling.. tryzad? ah no tryzub) and now the Orthodox Cross.. Tom's remark had me snort out loud though.. .
A few years ago.. hmm it's been 6 years now I promised myself to get a tattoo on my left ankle of a bicycle if I'd finish PBP.. alas it never happened (DNF'd @ 800K) .
Maybe if I get to a 50 kg power snatch one day I'll have a barbell instead ?
I still am confused about your goals. You said you would love to gain muscle and if I remember properly you are certainly in a good position to do so as your body fat is nice & low.
A few years ago.. hmm it's been 6 years now I promised myself to get a tattoo on my left ankle of a bicycle if I'd finish PBP.. alas it never happened (DNF'd @ 800K) .
Maybe if I get to a 50 kg power snatch one day I'll have a barbell instead ?
Yes, my main goal is to gain muscle but at the same time to be smaller in size over all...if that makes any sense?! So pretty much smaller in size but have a better ratio of LBM to fat than I do now. I hope I am making sense
As far as your tattoo goes, I hope you get the bicycle one day. If not...barbell, dumbbell, weight plate...whatever works for you..you GO FOR IT! And I hope that you do get to power snatch 50kg..that would be awesome!
So far today (including the early dinner I just had) my stats are:
+Some kind of snack later...hmmm...maybe PEANUT BUTTER which would bring it to around 1450cals then
I still managed to eat every 2 hours (even if it was something small like string cheese and a piece of fruit), unlike before I could go for 6 without eating anything...small accomplishment of the day
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Part of your problem may be trying to eat so often. What about eating 3-4 times a day, but bigger meals. Some people aren't hungry again in two hours.
I've done that before but in the past, when I've ate bigger meals 3 times a day, the problem was that the more I ate each time, the fuller I was afterwards and that meant I didn't want to eat for even a longer period of time in between the meals...compared to eating smaller meals, more often...I tried to phrase it the best I could. Did that make sense to ya? (It did in my head)
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
It made sense to me , especially since I was unable to diet when trying to eat 6 times a day.. it just made me hungry. I'm amazed you still end up so low in calories!
Will try to change that soon!
Nothing beats home-made cookies! So with that said, the numbers I am writing down DO NOT include any of the above I've listed!) I have also GAVE IN today and had coffee for the first time in weeks, if not few months...I've been doing sooo good since trying to quit drinking caffeine but the past week has been so busy at work and I have not been able to get more than 5 hours of sleep a night. Lets just say this morning would not have been a pretty sight when I had to be at work at 6:30am without any coffee...so what did I do? I went to starbucks...twice today
but atleast I got the Grande Skinny Hazelnut Latte (130cals each) and not one of those sugar and fat packed frappucino/moccacino/what-ever-they're-called...
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which would bring it to around 1450cals then
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