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Calorie range shift

Monday, September 10, 2012

Well, I'm going to have to work even HARDER to eat enough good nutrious food, particularly keeping tabs on the carbs and fat.
My Spark tracker shifted my calorie range UP.
See, I changed my fitness routine from Phase 1 LIVEFIT to Phase 2 LIVEFIT which now includes Strength training 6 days a week PLUS cardio 4 times a week (where I was doing just 5 days of ST for the last 2 weeks).
If you didn't know-- if you put in the appropriate Fitness "goals" on your Fitness Setup page-- Spark will calculate a range, not just based on how much weight you want to lose but also how much workout you plan to do. I believe the resulting range is set up to be the appropriate range to lose 1-2 pounds per week maximum ("slow and steady wins the race"), though mine must be smaller as I entered 123# as my goal(only 4 pounds to go)- only to correspond with a 22% Body Fat which is my goal.
So I entered 6 days of Strength training- average 55 minutes per session.
I entered 4 days of cardio, 30 minutes in duration.
And I estimated 1500 calories per week, as I almost did that much last week. I think this is key for a correct range, even though Spark makes it look like an optional setting, "If you know how many calories you burn each week, enter it here". Until I filled in that number, nothing changed on my fitness tracker (it still had an old goal of 640 calories per week) and because of that nothing had changed on my Nutrition tracker. Once I set 1500, my fitness goals reflected it and then I realized my calorie range had changed.

My Spark tracker range is now 1370-1720 calories (about 120 calories more on the low end and 220 more on the high end). And worse yet (for me), now up to 154-280g of carb.
I was barely managing 1250 calories and 135g of carb.

I've got some work to do to work out new meals that give me more fuel to sustain the workouts.
I remember last time I did LiveFIT this was when I started to be REALLY hungry.
More fuel, more fuel, more fuel. So I need to plan ahead and figure out some new ways to get carbs. I'm sort of tired of pasta and rice, but unless I eat something grain, pasta, or rice related (on top of all my veggies) at least twice a day, I'm not making the carb range.
Suggestions welcome for increasing CLEAN carbs...
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Member Comments About This Blog Post
    Gosh. Now I feel like I eat too much, but, I know what works for me. I guess I maintain well. I don't gain and I don't loose.

    I eat between 2200-2600. knowing what works works I guess. Keep up the great work!
    2062 days ago
  • MIZINA730
    Wow, I think I got my answer to my question on "Phase" workouts on your other blog page. I'm still learning so your other SparkFfriends are way ahead of me on this and can sure converse intelligently.

    I've been helping others who apparently don't know about the Calorie Differential Tracker and other reports. But now I realize that maybe theirs won't look like mine depending on how they answered questions.

    One thing I do know if I understand what you mean by clean - if you want clean rice, buy it from another country. I buy Thai rice. Rice grown in the U.S. is often contaminated by arsenic. The fertilizer was made with it a couple of decades ago and now the soil is permanently affected. That means even organic rice! Because it is in the soil. Doesn't matter if it's laid fallow for 3 years or 7 years or whatever. Source: Consumer Reports January 2012.

    Keep your eyes peeled for those of us who make statements indicating our ignorance of Spark and what's inside. You can help those people. I'm doing everything pretty low key now because that's all I can expect from myself at this point.

    emoticon emoticon
    2080 days ago
  • IRP1114
    Sweet potatoes with your protein at dinner can be a great addition too emoticon
    2082 days ago
  • IRP1114
    Oatmeal! That is one of the first things I had to cut down to lower my carbs. I had the opposite problem. Hardly could ever keep my carbs under 350! My breakfasts always would total at least 100 carbs because I would start with either a big bowl of oatmeal or sprouted wheat toast topped with coconut manna and or almond butter along some fruit usually grapefruits. Eat bananas with post workout meals too that is usually the best time to get carbs in anyway! I sometimes mix my protein powder with my oatmeal and turn it into a protein oatmeal pudding! Just because I love oatmeal that much. It works perfect for pre making meals too because it tastes good cold when you do a vanilla cinnamon combination ; )! It gets nice and thick if you soak some ground chia seeds into either water or coconut milk. Depends on how high calorie you want it to be. There is the 50 calorie per serving drinkable unsweetened coconut milk so it is not that much but it all adds up. For you it could work though : ) If you still need to be higher calorie top it with some walnuts yummy!
    2082 days ago
    I am on the other end--I eat too much!! for me I think about 2000 cals a day, seriously-SP wants me to eat 1650-but I am still too hungry!! emoticon oh well...

    I really like anything by Orgran Foods, mostly GF and CF products, check them out :)

    *edited-- Orgran, not Organ :)
    2082 days ago

    Comment edited on: 9/11/2012 2:26:43 PM
    Thanks for the suggestions Paige! I haven't found Ezekial bread yet but still looking-- I occasionally have whole wheat english muffins or sandwich slenders. they make great egg "mc-style" Muffins in the morning. Oatmeal will be great once the weather turns. We're still in the 90s here and its hard for me to eat oatmeal when its hot, but I do need to stock up on it. I do have some Kashi cereal which isn't full-on clean (one ingredient is not natural), but I am going to work it in once a day until I can work out some other options (at least it has 9g of protein and 38g of carbs in one cup).
    I wrote down all the "starchy carbs" from JE's LiveFit list so I will continue to consider them when I go grocery shopping.
    2083 days ago
    Add some gluten free oatmeal in the am and try to incorporate quinoa, that should help. I struggle with the carbs and average about 180 carbs a day. You can try multigrain cereal ( hot) with your egg whites. Are you eating ezekiel bread or bagels? try doing those with the egg whites too. Make a yummy sandwich with some hard boiled eggs.
    2083 days ago
    Well, I wish I could help. You just prompted me to take a look at my goal cals and after readjusting I am now supposed to hit more. Ugh. How the heck will I do that every day??? I hit 1400 today if I take my protein shake after the WO tonight. That is pretty good compared to my 800 average cals lately. Yes, I know that is really bad. The stress thing has taken away my appetite. I didn't make my carbs and was low on protein for the day. First time I have hit the fat range in awhile. I $uck at this right now! No wonder I am tired and losing muscle. Also, having a little weight gain. I will get this thing figured out and check back on your blog to see what others say!
    2083 days ago
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