Diary is open, rate? bodyfat% reduction goal
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jolarocknrolla
Posts: 236 Member
diary is open, care to give it a look and tell me what you think? My goal right now is to lower my bodyfat% so i'm eating fairly clean.
You'll notice not a lot of carbs, starches or sugars because i'm also Insulin Resistant so i have to eat w/ that in mind. I'm lifting weights 2-3 times a week and doing cardio 2-3 times a week, with regular walks.
I think the only thing i don't log is my daily gummy vitamin which has 2g sugar in it, other than that i've been logging/measuring pretty damn religiously (which is why sometimes snacky or comically small portions are also noted like "6 almonds"). I drink maybe 4 glasses of water a day, every other liquid is logged in the snacks section.
You'll notice not a lot of carbs, starches or sugars because i'm also Insulin Resistant so i have to eat w/ that in mind. I'm lifting weights 2-3 times a week and doing cardio 2-3 times a week, with regular walks.
I think the only thing i don't log is my daily gummy vitamin which has 2g sugar in it, other than that i've been logging/measuring pretty damn religiously (which is why sometimes snacky or comically small portions are also noted like "6 almonds"). I drink maybe 4 glasses of water a day, every other liquid is logged in the snacks section.
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Replies
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anybody?0
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nobody at all??0
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Hard to tell without seeing fats on your diary.0
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Personally, I'd up the protein. And what's your fat? That's an important one too.0
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ok, fat stats are up ...
kinda surprised at "more protein" rec since i thouh it was fairly high, how much would you say i should be getting daily?0 -
You and I have the same goal right now, lower bf%. Here is what I would suggest (just my opinion, its worked for me so far)
I would take a look at your macros and make changes accordingly:
Protein: 1g/pound of lean body mass
Carbs: 100g or less a day (this wont be hard for you as you already do it)
Fat: The rest
Other than hitting macros, just keep doing what your doing. Diary looks good.
Feel free to send a msg with any specific questions
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Getting more protein without getting more carbs, sugar, fat and cholesteral is going to take protein shakes i think, i'm pretty much at my meat-intake limit. Thanks!
I do have access to an unsweetened protein shake via True Nutrition that tastes ok so i can do that (pretty much all of the GNC stuff i've looked at has sugar in it).0 -
Getting more protein without getting more carbs, sugar, fat and cholesteral is going to take protein shakes i think, i'm pretty much at my meat-intake limit. Thanks!
I do have access to an unsweetened protein shake via True Nutrition that tastes ok so i can do that (pretty much all of the GNC stuff i've looked at has sugar in it).
I use this stuff, not sure if its available where you are
http://www.vitaminshoppe.com/p/bodytech-primal-pro-chocolate-1-12-lb-powder/vs-2567#.U7rfQflfdzY
Hardly any sugar0 -
Over all I’d say you’re not doing bad but if you want some kind of input here you go.
Not that I know what the heck I’m talking about but I would say a little more protein would be a good thing and I would certainly drink more water. I do at least 10 glasses a day of that beautiful clear stuff.
I’d also look at adding healthy snacks in between your meals, maybe some almonds, a yogurt, a protein shake or bar.
Feel free to check mine out if you’d like. Although not having restrictions as you do I’m sure there’s a lot on mine that you can do but at least you can see what others might be doing.
Good luck.0 -
Getting more protein without getting more carbs, sugar, fat and cholesteral is going to take protein shakes i think, i'm pretty much at my meat-intake limit. Thanks!
I do have access to an unsweetened protein shake via True Nutrition that tastes ok so i can do that (pretty much all of the GNC stuff i've looked at has sugar in it).
I'm confused by that- because you say you're at your meat intake limit- and I'm seeing one 4-6 oz serving- at most 10 oz at lunch time- and that's not really that much. That is one meal- and you aren't doing a heavy breakfast- and looks light on the protein at dinner.
Do you eat eggs? milk? bacon? greek yogurt?
It looks pretty good over all- but hitting 100 grams of protein a day shouldn't be extremely difficult with good old fashioned food.0 -
Getting more protein without getting more carbs, sugar, fat and cholesteral is going to take protein shakes i think, i'm pretty much at my meat-intake limit. Thanks!
I do have access to an unsweetened protein shake via True Nutrition that tastes ok so i can do that (pretty much all of the GNC stuff i've looked at has sugar in it).
I'm confused by that- because you say you're at your meat intake limit- and I'm seeing one 4-6 oz serving- at most 10 oz at lunch time- and that's not really that much. That is one meal- and you aren't doing a heavy breakfast- and looks light on the protein at dinner.
Do you eat eggs? milk? bacon? greek yogurt?
It looks pretty good over all- but hitting 100 grams of protein a day shouldn't be extremely difficult with good old fashioned food.
I was going to suggest greek yogurt or cottage cheese if you don't have any issues with dairy.0 -
thanks, i do alternate my protein bar w/ 2% cottage cheese for breakfast ... i tend towards small breakfasts because i don't have much of an appetite in the morning. I wasn't going to mention this but i'm married to a vegan so my meals might involve less meat than most people's? I basically get my meat in during lunch and since we eat dinners together and i eat what he eats. My family also has a history of heart issues so i limit my cholesterol (yeah i know, i just hit the genetics lottery).
So for an uptick in protein i think a good protein shake might be my best bet. also, yes i can totally add in greek yogurt if the sugar stats fit in w/ my macros, i'll have to check it out. Adding some egg-whites to my breakfasts is another idea.0 -
thanks, i do alternate my protein bar w/ 2% cottage cheese for breakfast ... i tend towards small breakfasts because i don't have much of an appetite in the morning. I wasn't going to mention this but i'm married to a vegan so my meals might involve less meat than most people's? I basically get my meat in during lunch and since we eat dinners together and i eat what he eats. My family also has a history of heart issues so i limit my cholesterol (yeah i know, i just hit the genetics lottery).
So for an uptick in protein i think a good protein shake might be my best bet.
Protein shakes are a good thing. Don’t forget more water, try and get at least 8 servings a day.0 -
thanks, i do alternate my protein bar w/ 2% cottage cheese for breakfast ... i tend towards small breakfasts because i don't have much of an appetite in the morning. I wasn't going to mention this but i'm married to a vegan so my meals might involve less meat than most people's? I basically get my meat in during lunch and since we eat dinners together and i eat what he eats. My family also has a history of heart issues so i limit my cholesterol (yeah i know, i just hit the genetics lottery).
So for an uptick in protein i think a good protein shake might be my best bet. also, yes i can totally add in greek yogurt if the sugar stats fit in w/ my macros, i'll have to check it out. Adding some egg-whites to my breakfasts is another idea.
I normally buy the plain 2% Fage brand. If I am remembering correctly off hand 7 oz has about 8-9 grams of sugar. All of which is naturally occurring lactose. I like to add greek yogurt to smoothies from creaminess and protein. Hope that helps.0 -
Getting more protein without getting more carbs, sugar, fat and cholesteral is going to take protein shakes i think, i'm pretty much at my meat-intake limit. Thanks!
I do have access to an unsweetened protein shake via True Nutrition that tastes ok so i can do that (pretty much all of the GNC stuff i've looked at has sugar in it).
I'm confused by that- because you say you're at your meat intake limit- and I'm seeing one 4-6 oz serving- at most 10 oz at lunch time- and that's not really that much. That is one meal- and you aren't doing a heavy breakfast- and looks light on the protein at dinner.
Do you eat eggs? milk? bacon? greek yogurt?
It looks pretty good over all- but hitting 100 grams of protein a day shouldn't be extremely difficult with good old fashioned food.
i really hate milk and can't bring myself to drink it, but i'm ok w/ yogurt. Not much of a fan of bacon either, i try and stick to lean cuts of red meat and make sure my chicken is well trimmed ... i guess i don't see the value of adding more animal fats to my diet? I add fat into my diet w/ nuts and avocados, is there any reason i should be eating bacon instead?
I probably could and should add in some egg-whites for added protein, i can add that to breakfasts pretty easily and fit in my macros.0 -
You are a woman and my age so I can probably give you my opinion, keep in mind that I am not a medical professional.
1. Lose the protein bars. Last summer I discovered Zone bars and that is where my weight gain really started. I see you are eating them as meal replacements but you have a lot of snacks so I wonder if they are not filling you properly. They are also basically glorified candy bars. I really think anything is better than those things unless you are a bodybuilder and looking to gain muscle. I would eat a banana and a yogurt, a hard boiled egg and an orange or a kale smoothie (homemade and light on the fruit - just add a tiny bit of grapefruit to block the bitter taste.
2. Really watch eating the calories earned by exercising. The website will add your calories you burned to your daily intake and it's my opinion (based on no real objective proof) that you cannot actually burn and get to then eat 600 - 900 calories from an hour of exercise. It's the net calories that result in weight loss as you have to take into consideration the calories you are burning for that time just by being alive. To add to that - the more you exercise, the more fit you get and the less calories you burn unless you are really mixing it up and doing intervals, cross fit, or those high intensity workouts. That is why we all know someone who runs marathons but is 30 pounds overweight.
3. Aim to drink a lot more water. Especially as a 40 year old woman, you need it. The last thing you want is to look dried out and old - we all see those super skinny women who look 25 from the back and 65 from the front!
4. Eat more good fat. This will also help with not looking old. You do not want to lose fat off your neck or face, that makes you look young. How about adding a tablespoon of olive oil to those veggies and some tofu? Think Mediterranean! I like steak too but also try seafood and oily fish.
5. Try Skinny Girl wine. I don't like the red (too weak) but you can get the white and add seltzer and ice and it's pretty good. There is also Miller 64. I know, I love my bottle of red but we have to make some sacrifices.
6. The men will beat me up for this but I am not a fan of using protein shakes for weight loss. Yes, I have tried the 100 calorie ones and I swear, they don't fill me and I would rather have an egg or even two Oreos!
Just my thoughts.0 -
You are a woman and my age so I can probably give you my opinion, keep in mind that I am not a medical professional.
1. Lose the protein bars. Last summer I discovered Zone bars and that is where my weight gain really started. I see you are eating them as meal replacements but you have a lot of snacks so I wonder if they are not filling you properly. They are also basically glorified candy bars. I really think anything is better than those things unless you are a bodybuilder and looking to gain muscle. I would eat a banana and a yogurt, a hard boiled egg and an orange or a kale smoothie (homemade and light on the fruit - just add a tiny bit of grapefruit to block the bitter taste.
2. Really watch eating the calories earned by exercising. The website will add your calories you burned to your daily intake and it's my opinion (based on no real objective proof) that you cannot actually burn and get to then eat 600 - 900 calories from an hour of exercise. It's the net calories that result in weight loss as you have to take into consideration the calories you are burning for that time just by being alive. To add to that - the more you exercise, the more fit you get and the less calories you burn unless you are really mixing it up and doing intervals, cross fit, or those high intensity workouts. That is why we all know someone who runs marathons but is 30 pounds overweight.
3. Aim to drink a lot more water. Especially as a 40 year old woman, you need it. The last thing you want is to look dried out and old - we all see those super skinny women who look 25 from the back and 65 from the front!
4. Eat more good fat. This will also help with not looking old. You do not want to lose fat off your neck or face, that makes you look young. How about adding a tablespoon of olive oil to those veggies and some tofu? Think Mediterranean! I like steak too but also try seafood and oily fish.
5. Try Skinny Girl wine. I don't like the red (too weak) but you can get the white and add seltzer and ice and it's pretty good. There is also Miller 64. I know, I love my bottle of red but we have to make some sacrifices.
Just my thoughts.
The Think Thin protein bars (god how i hate that name) have zero sugar ... although they have "alcohol sugar" (you can wiki it, it's not actually from alcohol). I would LOVE to gain muscle but it's unlikely that i'll see much gains while i'm only eating this level of calories ... and i have been losing weight steadily so i feel good about my level of weightloss. my goal is to lose bodyfat and retain as much muscle as i can, THEN i'll worry about putting on a bit more muscle mass lol, winter bulk!
sadly eating more fruit is not in the cards because of the Insulin Resistance, my sugars have to be very limited and that includes fructose, i know that isn't the case for most people but it is for me. i always feel awkward telling people this because it makes me feel like a "special snowflake" but once my sugar gets even a little out of control it causes a whole host of other issues like inflammation that is counter-productive to my goals - i can't lift weights if my joints and back are screaming in pain
Thanks, it's always good to get a new perspective on things, and i appreciate the tips and comments 0 -
also, hopefully i don't look 65 from the front this is me from 2 days ago - dressed for an anime convention so pardon the very silly outfit:
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Getting more protein without getting more carbs, sugar, fat and cholesteral is going to take protein shakes i think, i'm pretty much at my meat-intake limit. Thanks!
I do have access to an unsweetened protein shake via True Nutrition that tastes ok so i can do that (pretty much all of the GNC stuff i've looked at has sugar in it).
I'm confused by that- because you say you're at your meat intake limit- and I'm seeing one 4-6 oz serving- at most 10 oz at lunch time- and that's not really that much. That is one meal- and you aren't doing a heavy breakfast- and looks light on the protein at dinner.
Do you eat eggs? milk? bacon? greek yogurt?
It looks pretty good over all- but hitting 100 grams of protein a day shouldn't be extremely difficult with good old fashioned food.
i really hate milk and can't bring myself to drink it, but i'm ok w/ yogurt. Not much of a fan of bacon either, i try and stick to lean cuts of red meat and make sure my chicken is well trimmed ... i guess i don't see the value of adding more animal fats to my diet? I add fat into my diet w/ nuts and avocados, is there any reason i should be eating bacon instead?
I probably could and should add in some egg-whites for added protein, i can add that to breakfasts pretty easily and fit in my macros.
only because bacon is protein and delicious. I would rather eat bacon instead of nuts and avocado (I can't stand the texture) nope- no reason- other than it's delicious and a great thing to add.
I would eat the whole egg unless you have a deep seated aversion to yolks. Plenty of good stuff. I typically eat 2 -4 hard boiled eggs a day- + 4-6 scrambled. Delicious and lots of protein.
If you don't want them for breakfast- then have them for an afternoon snack- no crisis on when you eat them. Just throwing out thoughts for you.
And don't shy from fats- they are good- and needed.0 -
only because bacon is protein and delicious. I would rather eat bacon instead of nuts and avocado (I can't stand the texture) nope- no reason- other than it's delicious and a great thing to add.
I would eat the whole egg unless you have a deep seated aversion to yolks. Plenty of good stuff. I typically eat 2 -4 hard boiled eggs a day- + 4-6 scrambled. Delicious and lots of protein.
If you don't want them for breakfast- then have them for an afternoon snack- no crisis on when you eat them. Just throwing out thoughts for you.
And don't shy from fats- they are good- and needed.
: i hear ya, i guess we just have different taste preferences on the bacon/avocado thing. I know i'm in the minority on not loving bacon.
As for the yolks, i'm conflicted because on one hand i have heart disease in the family history and a heart specialist that says to limit red meat and cholesterol ... on the other hand i've seen the articles about cholesterol in food not being "bad" and not necessarily causing cholesterol in the body to skyrocket. It's hard for me to figure out what to do there. After my mom's quadruple bypass last year i've taken the path of caution and tried to keep my cholesterol low. I have to admit, i can't seperate out the bro-science from the legit-science on this. Right now my cholesterol is on the high end of normal according to my doc, while my BMI is in the "normal" range.0
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