Finally got my new food plan. We have so much trouble getting my
BodyBugg account setup so that my trainer could access the information. it's not normal, but in my world, I suppose it should be expected. :)
What the
BodyBugg has shown, is that on the days that I'm working out I am routinely creating a deficit of over 1,000 calories daily. On the days I don't workout I'm still in the neighborhood of 700. Over the course of a week, I am averaging 57 minutes of activity a day.
My lowest days of caloric burn since wearing the
Bugg (July 17
th ) is 2,036 calories. My high days, the days on which I workout, are between 3,220 and 3,250.
I didn't expect that I would, but I have not lost weight on the scale; my weight just fluctuates up and down the same couple pounds. This just proves to me what I have already known; it's not just a matter of eating less and moving more.
So... we're on to a new plan and it makes me nervous. We're going to try to get more calories in. The deficit I create is so huge, that it could be creating the obstacle (which I've also suspected, but was really nervous about doing anything to eat more). So I'm going from about 1200 to 1300 calories a day to 1600. This increase goes with 5 days of hard
cardio , 3 days of weightlifting. My biking and swimming will fit in there too.
I've got about 8 weeks before the
LiveSTRONG ride. I don't want to be
haulin ' more lard than necessary up and down the hills. Plus, part of that challenge is to actually run the 5K the day before and not "wog". Less is definitely best for this scenario.
My lifting workouts are going to be full body, focusing on higher reps, lower weight, to promote fat burn rather than on building strength.
The idea with the food plan is to start the day with good
carbs , but taper off towards the end of the day. This still gives you the
carbs your body needs to keep all systems "go", but tapers off by the end of the day.
Breakfast (Split into 2 sittings):
4
eggwhites w/1 egg
1.5 C. Cream of Wheat
1/2 C. Strawberries
FF half and half for my coffee
=============================================
27 g Protein / 52 g Carbs / 5.6 g Fat
Total Calories: 389 AM Snack Labrada Protein
1/4 Cup of Oatmeal (mixed in the protein)
=============================================
33.8 g Protein / 25.5 g Carbs / 2.8 g Fat
Total Calories: 260 Lunch 1/2 C. Brown Rice
5 oz. Low Sodium Turkey Breast
1 C. Salad Greens
2 T.
Rao's Caesar Dressing (which is awesome and half the
Cals /Fat than most)
=============================================
28.5 g Protein / 33.6 g Carbs / 11.5 g Fat
Total Calories: 354 PM Snack Labrada Protein
1/4 Cup of Oatmeal (mixed in the protein)
=============================================
33.8 g Protein / 25.5 g Carbs / 2.8 g Fat Total Calories: 260
Dinner 4 oz. Chicken or Tuna
1 C. Green veggie (Beans or Broccoli)
=============================================
34 g Protein / 8.7 g Carbs / 2.0 g Fat Total Calories: 194 Evening Snack 1 C. 2% Cottage Cheese
=============================================
31.1 g Protein / 8.2 g Carbs / 4.4 g Fat Total Calories: 203
What the BodyBugg has shown, is that on the days that I'm working out I am routinely creating a deficit of over 1,000 calories daily. On the days I don't workout I'm still in the neighborhood of 700. Over the course of a week, I am averaging 57 minutes of activity a day.
My lowest days of caloric burn since wearing the Bugg (July 17 th ) is 2,036 calories. My high days, the days on which I workout, are between 3,220 and 3,250.
I didn't expect that I would, but I have not lost weight on the scale; my weight just fluctuates up and down the same couple pounds. This just proves to me what I have already known; it's not just a matter of eating less and moving more.
So... we're on to a new plan and it makes me nervous. We're going to try to get more calories in. The deficit I create is so huge, that it could be creating the obstacle (which I've also suspected, but was really nervous about doing anything to eat more). So I'm going from about 1200 to 1300 calories a day to 1600. This increase goes with 5 days of hard cardio , 3 days of weightlifting. My biking and swimming will fit in there too.
I've got about 8 weeks before the LiveSTRONG ride. I don't want to be haulin ' more lard than necessary up and down the hills. Plus, part of that challenge is to actually run the 5K the day before and not "wog". Less is definitely best for this scenario.
My lifting workouts are going to be full body, focusing on higher reps, lower weight, to promote fat burn rather than on building strength.
The idea with the food plan is to start the day with good carbs , but taper off towards the end of the day. This still gives you the carbs your body needs to keep all systems "go", but tapers off by the end of the day.
Breakfast (Split into 2 sittings):
4 eggwhites w/1 egg
1.5 C. Cream of Wheat
1/2 C. Strawberries
FF half and half for my coffee
=============================================
27 g Protein / 52 g Carbs / 5.6 g Fat
Total Calories: 389
AM Snack
Labrada Protein
1/4 Cup of Oatmeal (mixed in the protein)
=============================================
33.8 g Protein / 25.5 g Carbs / 2.8 g Fat
Total Calories: 260
Lunch
1/2 C. Brown Rice
5 oz. Low Sodium Turkey Breast
1 C. Salad Greens
2 T. Rao's Caesar Dressing (which is awesome and half the Cals /Fat than most)
=============================================
28.5 g Protein / 33.6 g Carbs / 11.5 g Fat
Total Calories: 354
PM Snack
Labrada Protein
1/4 Cup of Oatmeal (mixed in the protein)
=============================================
33.8 g Protein / 25.5 g Carbs / 2.8 g Fat Total Calories: 260
Dinner
4 oz. Chicken or Tuna
1 C. Green veggie (Beans or Broccoli)
=============================================
34 g Protein / 8.7 g Carbs / 2.0 g Fat Total Calories: 194
Evening Snack
1 C. 2% Cottage Cheese
=============================================
31.1 g Protein / 8.2 g Carbs / 4.4 g Fat Total Calories: 203