July 22 Sign In
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Fruits/veggies - 5/6
Protein is something that I am consistently coming under on. It's something I need to focus on when I start up my weight training again.2 -
Did I exercise for 20? Yes - over an hour of walking.
Did I track? Yes, everything.
Did i stay within budget? Yep
Veggie servings- 5
I admittedly don't pay very much attention to my macro split but suspect I eat less protein grams than expected most days.3 -
✅ - Exercise 60 Minutes.
✅ - Calories within budget.
✅ - Tracked everything.
Freggies today: 8
PASSES USED: 4/3 (3Jul)(4Jul)(Jul8)(Jul14)
✔️ Yoga/stretching (daily)
😃 Strength training (M,W,F) 😃 Rest Day.
Personal Challenges Met: (14/22)
Thanks for posting this topic @WhatMeRunning !! I've been trying to pay more attention to my protein this month - it does help me not to feel like I'm "starving" all day long!! But I must admit, figuring how much protein I should have has always been very confusing to me. My protein % on MFP is set at 30%, so MFP shows that I should be getting 120grams/day. I don't get anywhere near that, but I almost always get over 60g - which is what Chris' article indicated that I should have per day. So I guess that means that I'm doing ok with my protein. 🤷🏻♀️
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July 22, 2021
Did I exercise for at least 20 minutes? Yes, strength training
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Kitchen Closed? Yes
Going "nuts" with nuts today? No (18 days-free )
(I go "nuts" with nuts most times, trying to continue a good habit this month. Counting the number of "nuts" free days.)
Pass day 1/3 (this is for accountability to myself and my records).4 -
@WhatMeRunning Your post is one of the most important posts that has ever been written for the encouragement of our UAC team of athletes!
Thank you so much!
Your friend, Rick3 -
Today’s post:
Thanks to my fellow team members, I stay on target most days. I need to be accountable to you so that I can keep fit to do the outdoors activities that I love.
I weighed in today at the sane weight as I did on May 2, 2021. That is the date that I returned from a winter in Arizona to a more sedentary life in Illinois.
Tracking: good
Calories: under my limit
Exercise: 30 minutes walking4 -
@mshawski - I still say any day with peanut butter that is within maintenance is a WIN! 🏁🏆
Congrats on the 3 x Yes day @TerriRichardson112 @TwistedSassette @ForLangston @MaltedTea @stella7x7 @clutterqueen @snowshoe072 @JennyRebecca1978 @Bovaryoo @ashleycarole86 @Mrs_Hoffer and @victorious55 @RangerRickL !
Thank you so much to all who have shared their tips so far on non-meat protein sources! Here are some snippets for a quick compilation for anyone interested (If I missed any, please forgive me, I am pretty sure I got all of them so far though).TwistedSassette wrote: »I eat yoghurt which has a decent amount of protein, and recently I started eating a small can of baked beans as an afternoon snack - which gives me a surprising amount of protein as well as all the other health benefits of beans/legumes (which I don't really eat enough of).* BREAKFAST: egg whites or smoothie
* SNACK: smoothie or pudding
* LUNCH: greens and a beast (generally poultry or fish)
* SNACK: jerky, chips or popcorn sprinkled with nutritional yeast
* DINNER: same as LUNCH but perhaps a different beast
Italics: protein powder added but not more than two scoops per day
Bold: protein-fortified (iWon brand but there are others)
As for myself, I definitely get help from protein powder. While I would prefer to NOT use much protein powder (I really wouldn't), the simple fact of the matter is if you look in my food diary you will see at minimum an average of 1 to 2 meals per day with protein powder in it.🤭 I can come up with endless excuses for it, I'm not proud of it, but that is a factor in hitting my own personal daily protein goal.🤷🏻♂️
@Winner_in_Life shared this very informational link about protein powder for anyone interested (both animal and vegetable based options)Winner_in_Life wrote: »here is something to read on the topic, if someone is interested
https://www.nerdfitness.com/blog/protein-shakes-for-newbies-what-to-buy-when-to-drink/
In case it helps anyone, looking back in my diary over the last month, my most common REAL FOOD non-meat sources of protein with a meaningful protein content are nuts and cheese. Those may not be options for everyone (@clutterqueen and @victorious55 come to mind based on their posts). Parmiggiano reggiano and aged white cheddar are my go-to cheese options, with blue cheese not far behind. Just as FYI, younger, softer, creamier cheeses tend to have a much higher fat to protein ratio, it's the aged, drier cheeses with higher protein counts.
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@WhatMeRunning Very informative and thought provoking post, ty. I can't say I put much thought into it but I had very low iron about 15 years back that was debilitating. I was never a big meat eater but since then I've tried to eat more meat and based on MFP tracking, I guess I do a decent job of getting enough protein now. A protein at each meal also helps to keep my sugar balanced, especially important for me at breakfast.
What do I eat for protein? The usual I guess: meat, fish, seafood, eggs, yogurt, milk, cheese, tofu, peanut butter and most recently protein powder. I'm not a fan of protein pòwder; I prefer to eat foods in their most natural form but I needed to cut some calories and protein powder in my morning coffee keeps my sugar balanced and enables me to eat later in the morning.
Yes x 3 today.
4 -
Did I keep track of everything I ate and drank? yes
Did I stay within my calorie budget for the day? yes
Did I exercise for at least 20 minutes? yes- Treadmill: 23 min / 1.4 mi
- Glutes WO
Apple rings closed: 22/31
We went out for dinner so I pre-logged what I was having. I just barely made my calories today. I have a morning flight tomorrow and will be back on Tuesday evening so won't be posting until then. My plan is to go with maintenance calories (1400) plus whatever active calories the Apple app gives me. I can probably stay within my calories tomorrow since my friends and I have reservations at a seafood place. But Saturday we'll be going to an Italian restaurant so it's unlikely though I'll do my best.
I also downloaded the MFP app and will try to at least log my food as I go along instead of trying to remember everything when I get home. I don't particularly like apps as I prefer the luxury of the large screen of my mac but I thought I'd see if it was easier this way.
Protein has been an ongoing problem for me. In spite of the regular consumption of seafood, meat & poultry (2x per day or more) I still have a hard time even making it to my 30% goal. Instead my fat percent is often too high though about half of it is olive oil. It's something I would like to improve on.
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Yes x 35
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Great post @WhatMeRunning !
I love protein, have no trouble eating jobs if it, feel more full on it, and have much less interest in sugary & starchy foods.
However, anyone with CKD (chronic kidney disease) or who are a recipient of a kidney or liver transplant should definitely consult with their medical team & a renal or liver nutritionist.
I am under strict orders not to go over 1.2 x my wt in kg and to NEVER go over 1.3-4 times. Pre-transplant, they had me restrict protein even more as I was only able to cleanse 9% of normal.
Is it easy to keep my protein this low? No.
But I want my sole kidney to continue to be excellent for as long as possible…
I’m envious of you all who can eat more! Just be sure to ask for a creatinine test to make sure your kidneys are healthy!!5 -
Exercise✅
Art ✅✅
Arm ex ✅✅
Tracked all ✅
Declutter ✅
Screens off by 10 pm (no, hubby wanted to watch a show 💕)
Lights pit by 12 AM - planning on it.
Food under: No, used Pass Day 3️⃣
(Resorted (on automatic pilot) to old food behavior for one meal on anniversary of a tragic event) Forgiven. I’m human.
Sodium number is off the charts. I truly cannot eat out or get take out. Saturated fats is too. Luckily protein is at 1.3 times my wt in kg (my very upper limit) whew.
I don’t feel good. I don’t know how I used to eat like this.I just had calf cramps which I ever get anymore. Drinking as much water as I can.
Planning to be in Winners Circle. 9 days to go.
We can stumble and not fall.7 -
7/22/2021
Did I exercise at least 20 minutes? I did not. Unless you count "exercising" the brain at trivia tonight (and not very successfully at that either).
Did I track everything? To the best of my ability... had to guesstimate on some things.
Did I stay within calories? Not today.
Thank you, @WhatMeRunning, you've made me think more than I really want to.
I need to do more exercise. I'm aware of this. I truly am. I'm a lazy slug. I know this too. And I miss it on the days I don't do anything. Protein... I have MFP set for 35%, which is 109g. If I use the 0.6 that was mentioned in the article, for my current weight, it should be about 107, so that's close. Still, I seldom reach that amount. If I use the 0.6 for the weight I want to be, that drops the amount to 90. I come a little closer to that. Just did the math and it looks like, for the past month at least, I averaged about 85g per day. Down as low as 50 one day and on one of my really active days, as high as 137.
Have a good one, y'all. I'm going to watch the storm for a bit before I go to bed. Just had a very close lightning strike. Wow!
5 -
July 22
Yes to all questions.
Pass days: over
Feels good to answer yes for three days in a row ☺️. As for my protein intake, I believe I eat around 60 to 70, I try to reach 100 but I could do it occasionally only. I usually replace most of the carbohydrates to meat, instead of rice or noodles I increase the amount of meat. So, 200 g of meats and 60 g of carb + vegetables. Moreover, whenever I cut snacking, I eat much better.
Goodnight / good morning to you all 💜💛5 -
July 22
Exercise: 76 minutes mountain biking, 55 minutes stretching and PT exercises
Tracking: yes
Calories: under
Pass days: 04 -
Exercised but no tracking and likely went over due to bad evening choice.
Choices. Multiple... 9/22 sugar days, 7 pass days. I'm having a headache after a long time and wonder if the sugar last evening has something to do with it.6 -
@WhatMeRunning - what a great topic. I’ve known that protein is important after a workout but I don’t give it much thought beyond that, assuming I’m getting enough. This weekend when I have time I’m going to spend time absorbing all this information and go back through my journal to see how my protein intake has actually been. Thanks for this.2
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~ ~ ~Waving Hello~ ~ ~ 7/22/2021~ ~ ~
Exercise for at least 20 minutes ..................................... ✅ ... 130 + min.
Stay within my calorie budget for the day ...................... ✅ ... Sure am
Keep track of everything I ate and drank ....................... ✅ .... Sure did
STEPS.......... 18,800 ......... 100 m Walking .... 30 m cleaning ....
Still stepping.... Starting tomorrow...
Mon. Wed. Fri. I plan to do an hour of Decluttering/sorting/organizing
Tues. and Thurs I plan to spend crafting so will add a walk in
Sat. Weekly Chores (+walk) And Sun. Walking outings with Hubby
in addition to my personal walk
Documenting CONSISTANCY For personal ACCOUNTABILITY
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-
.3 -
7/22
Did I exercise for at least 20 minutes? ✅
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅
Using #3 pass
0 pass days left4 -
JULY 22
Exercised: Yes -5km walk/run
Calories: Yes
Tracked: Yes
2/3 Pass Days Used4
