Yesterday I jotted down what I ate throughout the day and then at the very end of the day I entered everything in to the Spark Nutrition tracker. This is what I found:
Calories = 1901 (range was 1900-2400)
Carbs = 145 (range is 180-230)
Fat = 101 (range is 50-80)
Protein = 95 (range is 100-140)
So, I was most interested in seeing how much protein and calories I desired naturally, and I didn't do too bad. I was supposed to be around 2000 or so on days I don't work out, with around 113 grams protein. I was a little low, but to be honest, I did sit on my butt ALLLLL DAY GRADING... BLECH....so I didn't burn many calories.
I do eat more fat than carbs, which was not surprising because of the bastardized paleo that I do. I'll keep tracking over the week to see where I typically fall. I don't get my carbs from grains (I did have half a piece of pizza yesterday, and a beer, at dinner), but from fruits and veggies primarily.
So - as far as ONE day is concerned, I naturally ate somewhere similar to the balanced macronutrient requirements that the trainers suggested in New Rules of Lifting for Women.
Ugh, Daylight Savings... got up at what my body was convinced was 6:00 AM, and got ready to go to the Y to do my first official day of Stage 1 of my Training. Woohoo - I was excited. I forgot my clipboard (derpy derp), but I only do 5 exercises, so it's not hard to remember what to do and what I did. So... here is what I did:
Warm up: 20 body weight squats, 5 walk-outs, 10 or so squats with 20 lbs (I don't really pay attention - just trying to warm up my muscles)
Squats - 1st set: 15/30 lbs; 2nd set: 15/40 lbs (YEAH BUDDY!)
Push-ups - off bench press bar (about 45-50 degrees) - 2 sets 15 (I did try to do them off the bench, which is around 30 degrees or so, but I'm not ready yet)
Seated rows - 2 sets of 15/50 lbs
Step-ups - 2 sets of 15/45 lbs (I thought it was 40, but I grabbed one wrong dumbbell - I'm a dumbbell!)
Prone jack-knife - 1 set of 8, 1 set of 10 (The ball is too big, and so I need Airin to help guide me on at first. I might bring my ball from home, which is smaller.)
End! Follow up with protein shake. I had 1/2 pkg of muscle milk, 1/2 banana, and about 1/2 c whole milk.
What I said yesterday, about how I have to not worry about "weight loss" -
If I lose 10 lbs fat and gain 5 lbs muscle, that's the best case scenario, but I only see a net loss of only 5lbs.
If I lose 10 lbs fat and 5 lbs muscle, my body composition isn't much better than it was before, I have a net loss of 15lbs.
Focusing on losing weight is dangerous - fast weight loss means you lose muscle, too. We need to focus on gaining muscle, which will incidentally lead to losing fat, and possibly some weight.
Well... time to get dressed and go to work. I have soooo much to do because midterm grades are due on Wednesday...