Monday, September 02, 2013
Since I do not eat any animal products, getting even 60 grams of protein is a pretty big accomplishment (especially since I was not eating anywhere close to that much prior to getting on SP). However, now that I have been in maintenance for a bit, I've been challenging myself to up my protein intake a bit - my current goal is at least 65 grams as a minimum (although some days I am eating more like 70-75). Not only has it done a lot for my energy level, but it's been helpful with body recomposition as well - in the last 6 weeks, I've lost 1 inch each off my waist, hips, and thighs (and I've only lost a couple of pounds during that time, so I know it's more fat than muscle). Also, since most plant-based protein is fairly lean, I've also had a small decrease in my average fat intake as well (which wasn't excessive to begin with, but I figure can't hurt with body recomposition either).
One thing I added recently was a smoothie with protein powder at breakfast. Having more protein at breakfast, and also taking in more first thing in the morning, has really done wonders for my energy during the day. The smoothies I've been making have been so delicious that I wanted to share the recipe. It's better if you use the freshest fruit possible, of course (I've been using peaches from our farmers market - yum!), and a banana that is fairly ripe.
1/4 block soft tofu
2 tbsp protein powder (I use Trader Joe's Hemp Vanilla)
Combine all ingredients using a food processor, blender, or immersion blender. Tip: if the consistency is too thick after combining everything, use a little orange juice to thin it out.
Sunday, August 11, 2013
I have to say I am really satisfied with the new system. Because it adjusts based on how much activity I did for the day rather than how much activity I would like to do for the week (which sometimes does and sometimes does not happen, depending on what's happening), I feel like it's been much easier to maintain my weight. The results are definitely there: in the last month, my weight has only vacillated within the same half pound, which is far less movement on the scale than I was experiencing previously. I also went for a long period before starting with the new system of having no changes with my measurements or body fat percentage. In the last month, however, I've lost an inch from my waist, half an inch from my hips, and half an inch from my thighs, and my body fat percentage has decreased from 26.3% to 24.3%. So, it seems like having more consistency with the daily amount I'm putting in versus out is boosting my fat burning and muscle building. Based on my experience, I would definitely recommend the linked trackers.
Sunday, July 28, 2013
I was very happy with my weigh-in and measurements today. I maintained my weight for another week, which I think must be with the help of the new tracking system adjusting my calories based on my activity. Since I have been struggling to find my maintenance weight, I've been satisfied with seeing the same number pop up. On top of that, I lost another inch from my waist in the last 2 weeks while my weight has stayed the same, which tells me that I am definitely building muscle.
This is also a milestone for me because my waist is now under 30 inches. I was trying to remember the last time my waist would have been this small - probably not since I was 16. I remember back then being told that wearing clothes that brought attention to my waist was a good idea because my waist was so "little," which I had a hard time hearing/believing back then (curse you, low self-esteem!). I won't make the same mistake this time and am definitely going to enjoy my current size!
Thursday, July 25, 2013
I was successful again with projecting my calories burned on my gym nights and leaving myself some available calories so I could be flexible with my post-gym snack depending on how much I burned. The first night I actually burned exactly how much I projected, so it worked out perfectly. The second night I didn't burn as much as projected, but I left myself enough available calories that I could have a small post-workout snack while staying in the low range for my calorie intake. Overall, I'm pretty happy with how this system is working out.
Monday, July 22, 2013
I maintained my weight over the last week, which I was surprised about given my decrease in calories, but it was not a wholly unpleasant surprise since I've had trouble with keeping my weight consistent. Maybe having more evenness with calories in/calories out across my week helped keep my metabolism a little more even. Of course, I do have to keep in mind that it is TOM and water retention might be affecting the number on the scale. We'll see what it says next week. In the meantime, I am going to keep to the program I ran last week.
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