I'm trying to eat something every 3-4hrs.
So the bar was breakfast on the way to work.
Protein Shake was a betweener
Then tuna for lunch.
I'm experimenting with protein powders but the current batch is the Syntrax Nectar, I put a shaker in the freezer for a couple hours to get the water ice cold and it ends up tasting almost like a slushe. (bad spelling)
I used to really like isopure when I was watching my carbs, but this is much more affordable.
Another protein shake 50G, sipped on this for about an hour.
1 x can of chicken with mayo and pesto
and that was it for yesterday.
Today at the gym did 60 minutes step mill on interval level 4
Started taking Redline Hardcore Ultra today, took 2 before the gym and sweat more than I can remember. I had been taking the Ultra 6 Black and at least the sweating and focus wasn't the same as it was today. I'll keep my opinion going on this.
1 x low sugar detour protein bar
1 x protein shake 50g
2 x tuna with mayo, I'll nibble on this throught the afternoon to help keep the hunger down. for some reason I'm really hungry today.
Today at the gym did 60 minutes on the eliptical setting was "random"
Redline Hardcore Ultra:
Took 1 last night before leaving work and couldn't tell any energy difference
Took 2 before the gym this morning and sweat more than I can remember. I can tell when I take 2 at a time there is a definate energy boost.
1 x thin bagel
1 x detour low sugar bar
1 x can chicken with mayo and about 10 triscuits
Today at the gym did 60 minutes on the step mill level 4
Redline Hardcore Ultra:
Took 2 last night before leaving work and I think I need to not call it energy boost as much as it's a focus and elevated energy but without that major spike or the type that keeps you from sleeping.
Took 2 before the gym this morning and the crazy sweating continues.
1 x detour low sugar bar
1 x can chicken with mayo
Finished Yesterday with a salad with a grilled chicken breast.
Eliptical - random level 9 60 minutes
(I have to do the eliptical for a bit as my knees are starting to hurt doing the step mill, I'll take a couple days away from it and try again on monday)
1 x detour low carb
1 x can tuna with mayo
1 x shake with 50g protein
M11, do you have a site you reccomend to calculate the macro's.
I think my body is adjusting to the current majoy calorie deficit I've been in, over the last 2 weeks I've only been losing 1lb/week while leading up to that I'd been averaging 5 lbs/week.
I'm going to have to come up with a goal for the macro's as soon as possible.
In July I'm going to add in weights and start splitting my hour 50/50 weights to cardio so I'm going to have to work on figuring out what type of split and I think I'm going to concentrate on compound excercises since I only have 30 minutes/day.
I'm going to throw some idea's out in here and closer to july i'll put it all together.
Do you think I'd be better off going with a protein shake instead of the bar? I just don't have enough time between the gym and going to work to make regular food.
So according to fit day, without the gym I have an average of 3300 calories to maintain, so the daily gym sessions should bring that up to say 3800-3900.
So if I shoot for say 1500-2000 deficit and just be patient and know I'll get the weight off
I'm going to shoot for:
200-250g protein, so 800-1000 calories from protein
75-90g fat, 675-810 calories from Fat
75-100g carbs, 300-400 calories from Carbs
So on the low end I'd have roughly a 1775/day to 2210/day so if I follow this using fitday I should keep burning fat.
I will be doing some things to try to keep my body from adapting, ex: weekends lower the fat and increase the carbs. and throught the week play with the fat and carbs to keep my body guessing. All the time though staying under maintenance for total calories.
You'd be better served establishing your maintenance through experience rather than a calculator. Additionally, a deficit that large is pretty extreme -- something like 500/day would be a bit more prudent unless you are scheduling in refeeds. Nonetheless, give those macros a shot and you can make adjustments from there.
Also, I'd recommend riding out the same strategy as far as you can before you start tinkering.
Very true, I was just putting what it said down. The split is what I've decided to do. I normally don't care about calories as much as making sure I take in enough protein as I'd like to keep as much muscle as possible until I start the weights.
Yesterday ended up with: 1600calories with 190/74/9 (P/F/C)
The weekend would be considered refeeds as those days all meals are with my wife and always have at least one meal of pizza, plus a cheat meal in those 2 days.
The tinkering is more for my sanity because I know if I go to long without mixing up carbs I can become very crabby and hard to live with. But sprinkled and mixing them in seems to keep me much more even tempered. (or so the wife says)
Cardio today was: 60 minutes level 4 stepmill. the knee seems to be feeling much better after this week. Next I'll try some more intervals next week and see how that feels.
Friday food: 1800 calories with 190/84/16 (P/F/C)
Saturday: guessing as couldn't find nutrition for fitday on some of what I ate 3100 calories 100/120/300 (P/F/C)
Sunday: guessing again: 2500 calories with 85/68/375 (P/F/C)
I really need to figure out how to get my wife and I into better eating habits on the weekends during the week it flows smoothly but the weekends even make me feel like crap.