Restful breaking! to begin a new meal plan

Monday, April 23, 2012

Yea, thought I'd rest today since I really pushed it yesterday. I was able to get two cardio workouts on the treadmill while burning 575 calories on the first run, and 339 on the second run. Then I pushed myself on the bike while burning 128 calories. Gosh! It was truly a great feeling. Finally, I ended this week having burned 2700 total calories. Yup! This feels great. I've lost 3 lbs to end this week. I've finally pushed it and got positive results.

What's new? This week I'll begin a new meal plan to include a 40-35-25. The first of the macronutrients includes carbs, then protein, then fat. I hadn't been losing on the 40-30-30 plan I was previously on. But then, I'm realizing that I wasn't putting in as much cardio as I am putting in now. I wonder if that is what is making the difference since I have lost 3 pounds this week. Well, I've printed my week's meals so that I know and have a reference for some positive results to fall back on. So, what's new? I'm going to begin this week with a 40-35-25 plan with the highest macronutrients being healthy carbs, proteins, and fats. I will continue my cardio goal of 2500 calories for the week. I can't wait to see result from this plan since my nutrionist has advised trying this since I am willing to put forth the cardio. The high protein will also help me maintain lean muscle for strength training. I was having massive headaches with the high protein along with feeling lethargic and droopy by mid-week. I'm hoping that eating more healthy carbs to include brown rice, oatmeal, whole wheat grains, lots of vegetables and minimal fruits that I may get better results. Then again, who knows since I began a weekly cardio burn of 2000 per week only two weeks ago. By maintaining this cardio plan, I am finally getting the kind of positive results I've expected and only received this past week. Therefore, I'm wondering if this was the issue and now I may spoil these results by switching to a new plan. I suppose the results will be proven by the end of the week.

Wish me the will and power to push for another 2500 cardio burn this week. Send me cheers! I could use the cheers.

  

  Member Comments About This Blog Post:

K-GETTING-FIT 4/23/2012 6:20PM

Dang girl, you are killing it:) So happy for the weight loss and finding your groove! Report Inappropriate Comment

LOWFATFOODIE 4/23/2012 6:11PM

You're rocking the calorie burn! on the weight loss! Report Inappropriate Comment

I'm feeling great about today's workout!

Friday, April 20, 2012

I really worked out today. First, I got in a Turbo Jam workout. I did the blast fat work and some lunges with weights. Then, I got in some more cardio which included a 425 calories burn on the treadmill, and a 50+ burn on the bike. I got some strength training in once I got home from work. I am sweatin bullets and my legs are thumpin! Time to take a shower, plan meals for the next two days to finish the week, and then I'm off to bed. I've been researching my new 40-30-30 plan with the highest macronutrient coming from carbs. We'll see how that goes when I start on Sunday. According the the website Livestrong.com, there could be some great benefits for losing belly fat and burning 2000 cal per week. I'm still doing Jamie Eason's workout plan for added muscles. I sure am loving the shoulder workout. I don't like the leg and calves. Yuk! So, I'm pushing myself harder because I don't want the summer to roll around looking like a beached baby orca sitting at the pool.

Keep up the workouts Sparklers! Sure wish you the best this week. Push hard these last two days of the week. I challenge you!!!!

  

  Member Comments About This Blog Post:

LOWFATFOODIE 4/20/2012 1:57PM

Wow! sounds like a ton- more than 2000 calories burned in a week for sure. Leg circuits for me today... Have a GREAT weekend! Report Inappropriate Comment

K-GETTING-FIT 4/20/2012 8:43AM

WooHoo! Rah Rah!!! The challenge is on:) Let's kick it out this weekend. Congrats on the workout. You are going to look great this summer!!! Report Inappropriate Comment

BONDMANUS2002 4/20/2012 12:16AM

yes Report Inappropriate Comment

Working at losing! Again?

Thursday, April 19, 2012

So I went to visit my nutritionist and showed her my entire one month meal plan working at eating a 40-30-30 with protein being the most. We discussed some new suggestions for improving my meal plan since I am not losing any weight and yo-yoing up and down five pounds. We looked over my cardio and I'm showing that I am very active which means I should be losing at least 2 pounds a month. We looked over sodium and sugar. All are within range and suited for the running I am doing. We have come to the conclusion that perhaps I need to increase my carbs and let that be the highest of my 40-30-30 plan. The weight gain could possibly be from strength training. I surely hope so. I will complete my meals set out for me for this week, and then I will begin the switch to high carbs. This will include more oatmeal, lots more vegetables, brown rice and whole wheat breads. I've got great muscle definition in my legs and arms. HOwever, I am holding more middle weight. I can tell by the pictures. Where fat was not hanging over the sides of my bra strap, there is much more hang there. I have much more middle section bulge and my legs and arms are much tighter. This dreaded belly fat has me befuddled. Guess I'm needing to work smarter, not harder. At least I'm on schedule in meeting my fitness goal for this month. As of today, I have 875 fitness minutes. My goal is 1500. I'm on a roll........

  

  Member Comments About This Blog Post:

K-GETTING-FIT 4/19/2012 8:18AM

You are doing great! I know it is frustrating. For me, the legs are my nemesis, as well as the triceps and remaining back pudge. Seems like the place you want to lose first is the last. Every week at measurement time I pray the legs will have lost some, but NO. We WILL get there:) Congrats on the fitness minutes, as well as the legs and arms tightening. That's awesome. Wishing you the best on the diet revision. Keep us updated on how it goes:) Report Inappropriate Comment

How much protein per day?

Wednesday, April 11, 2012

Ever wonder if you are getting enough protein? Ever wonder how much protein you should be eating at each meal? That is what I wondered and then I googled my question. I'm loving the results I got, and the respponse from Tom Venuto makes so much sense. If you are interested as I was, please visit his website:


http://www.tomvenuto.com/asktom/protein_
grams_per_meal.shtml

Nice. So now I have my answer. I didn't realize that balancing the amount of protein eatren daily should be spread out through eat meal. This makes so much sense. Now, I can definitely balance my protein out thorughout the day and with each meal including my snacks. I tended to eat most of my protein in the morning so that it would take away some of the hunger pangs I'd get at around 1:00 even after I'd have lunch about 12:00.

Are you getting the proper amount of protein? Has it really mattered in your journey whether you have distributed your protein intake evenly throughout the day?

  

  Member Comments About This Blog Post:

K-GETTING-FIT 4/13/2012 12:16AM

This just came up in the Spark nutritional info: Don’t overdo the protein. As with sodium, the body’s reaction to excess protein can weaken bones. If you’re on a high-protein diet, be doubly sure you’re getting the recommended amount of calcium daily—at least 1,000 mg. Did not know that and I haven't been meeting my calcium needs. Time for me to up it. The full article: http://www.sparkpeople. com/resource/nutrition_articles .asp?id=1061 Report Inappropriate Comment

K-GETTING-FIT 4/12/2012 3:11PM

I will start out by saying that I am not an authority on this (except my weightloss figures. LOL) … My 4 weekly numbers for weight loss since starting LIVEFIT: 3, 2, 2, 2 for a total of 9 pounds. I would not worry about gain based on one meal, but would say that aside from the energy benefits to spacing the meals throughout the day, that there is the added benefit of keeping your metabolism stoked . Your body is working more efficiently. I used to eat one meal a day, except for some fruits and veggies throughout the day. When I started spacing the same amount of calories throughout the day, it took a little time, but I lost weight and felt better. Think my body was in starvation mode. Here is my take. Use the great nutritional tracker that SparkPeople offers to get an overview of how you are doing. Proteins, carbs and fats are all essential. Too many calories from any food (protein/carb/fat) can add to weight gain. Look at the overall figure and strive for a healthy division (visual Kristin loves the pie charts). Calorie for calorie, choose the protein calorie over a processed sugar or bad fat calorie. If you are continuing to lose and gain muscle on the program, while eating cleaner, you are doing great. Your muscles need the protein to grow. More muscle, faster metabolism. Try not to fixate on the numbers. Yes, some areas you need to watch such as bad fats and certain vitamins, but the diet on the program, plus a multivitamin should keep you in range. I do have an occasional freak out when I have a bad day and didn’t eat enough. You are not alone:) The diet is designed to go hand-in-hand with the kind of workouts it has. If I wasn’t doing the workouts, I wouldn’t be following the same diet, similar but not the same. Think of distance runners who go through more carbs than I could ever imagine. They need those carbs for energy and to be able to run longer distances. This diet works the same, but there is a focus on muscle building and the protein helps with that. I know people who are lifters who consume much more protein than this plan has. That will never be me for I have neither the money or drive to do it:) Sorry for the long post. I get to typing and away I go. Report Inappropriate Comment

LOWFATFOODIE 4/12/2012 1:40AM

To answer your question on my Sparkpage, no I haven't had issues related to too much protein. JE says to expect to NOT lose weight - or even gain a little the first 6 weeks of the program. You are building muscle. Muscle weighs more. And even still, I was losing 1-2 lbs consistently each week until 2 weeks ago when I went away for the weekend with foodie friends who, apparently, contributed to me consuming 20,000 calories in 2 1/2 days. Yep, I gained 5lbs from Friday morning weigh-in to Monday. and I have not lost all THAT weight yet (lost 3# in the last 2 weeks). I think the issue most people tend to get when eating alot of protein (I don't ALWAYS go over, just occasionally) is, well, constipation. I think (since I don't have a problem) that flaxseed or flaxseed oil seems to help with that. I don't think it much matters how you distribute(though I would try to balance across 3 meals not just 2), unless you're lean already and just trying to improve. I have enough body fat to get rid of that I lose weight just restricting calories and eating clean. 80g of protein per day will NOT make you gain weight. that's only in the MIDDLE of my SP nutritional range (on a 1200-1600 calorie range, I'm supposed to eat 60-140g of protein). Tom Venuto suggest 125g for a 125lb female on a bodybuilding regimen. Yours may be more but its not likely to be a lot less. I'm telling you the SparkPeople tracker is invaluable for keeping within guidelines. Report Inappropriate Comment

K-GETTING-FIT 4/11/2012 10:52AM

Thanks for the info and reminder. I get most of mine in the morning and night. Need to work on midday. Lately it has gone down since not eating eggs, milk and weeding out meat. Trying to figure out how to get in more. I do my veggie protein shakes to make up for it. Also, low carb protein bars when we have them. Even if they taste a bit chalky:( I feel so much better when it is spaced out during the day, but have to make a real effort to do it. My stand by, since childhood low blood sugar has been a tablespoon of peanut butter or other nut butters. Wish they had a proteing "shot" that didn't have all the other stuff in it. Even if it was like it tasted like cough syrup I would take it:) Report Inappropriate Comment

LOWFATFOODIE 4/11/2012 2:14AM

I like spreading it out. My SP food tracker occasionally says I eat TOO much protein now that I'm eating 5 times a day, but its not NEARLY the amount laid out in the JE LiveFit plan. Report Inappropriate Comment

Jamie Eason's workout PLan Week 2

Monday, April 09, 2012

Boy, I'm seeing such progress as I gain strength and have lost 3 lbs so far. I almost wanted to jump into week 2 a bit early because I was feeling a sense of needing the exercises. I took advantage of the 4 days off yet I did get in some nice waliing that filled in the need for exercise, or guilt. Perhaps not guile, but I am committed to losing this weight and have been in need of something to put the push and get me past the plateaus.

I'm really loving the manner in which the workouts target specific muscles and I work out for only 4 days. So far its working great. I feel the soreness the following day knowing that it's working and I am building muscles, yet losing weight.

  

  Member Comments About This Blog Post:

OFFDREA 4/10/2012 2:40PM

Great job! Enjoy the 4 days workouts for this week, they end next week lol Report Inappropriate Comment

K-GETTING-FIT 4/10/2012 8:09AM

Congratulations on 3 pounds. Love the program also. Averaging about 2 a week, but the body changes are great:) Report Inappropriate Comment