Today’s Eats:
Goal = 1262 calories (50%p/30%c/20%f)
Actual = 1261 (-1)
Ratio = 36% protein/36% carbs/28% fat
I didn’t do so well on my macronutrient ratios. The protein bars are throwing me off.
Today’s Workout: C2
Those leg lift planks are feeling a little more do-able.
Two weeks left of this fat loss program. Today was weigh-in day and I was down 1 1/2 pounds. Happy with that number. That’s a total of 6 1/2 pounds so far… 3 1/2 left to reach my goal for this challenge.
The eating was TOUGH this week, but we’ve got two more weeks, then we’ll take a week to rest and refeed and then begin our second challenge in 2009.
On to Week 11!!
I’ve been gone to (my son) Kale’s since Thursday afternoon. Let me tell you… I made a HUGE sacrifice and tried very hard to stay on diet for the past 3 days - there are SO many awesome restaurants to choose from where he lives (verses my small town). Thursday evening, we ate at TGI Fridays and I had the sirloin and broccoli (yay me!) and Friday night we ate at Noodles (I have to have ONE Italian meal when I go). I had the manicotti and a salad with raspberry vinaigrette dressing… and a LITTLE bit of their wonderful bread. I didn’t clean my plate – which I could’ve very well done… I also ate VERY well all day long and stayed on track, so I didn’t feel so so bad about the manicotti. I didn’t get to weigh this morning, so I’ll weigh tomorrow morning and report.
Today’s Eats:
Goal = 1262 calories (50%p/30%c/20%f)
Actual = 1131 (-131)
Ratio = 38% protein/36% carbs/26% fat
I didn’t get a workout in today… but I was on my feet almost all day long… so that counts for something!
I’m struggling with the macronutrient ratios still. Low carb feels more like NO carb!!! There are carbs in everything. I’ll certainly be glad to get back to BFL (or similar) style eating. Twelve weeks of counting/weighing EVERY morsel that goes in your mouth gets a little old. I do think the scale will reflect the lower carbs, though! Here’s what today looked like:
Today’s Eats:
Goal = 1262 calories (50%p/30%c/20%f)
Actual = 1238 (-24)
Ratio = 40% protein/41% carbs/19% fat
B – 3 hard boiled eggs (only 1 yolk) and 1/2 c dry Fiber One cereal
MM – Myoplex Lite Bar
L – Subway salad with double chicken breast, 1/2 serving of red wine vinaigrette
MM – 1/2 Myoplex Deluxe protein bar
S – 1 Tuna pouch with 1/2 tablespoon Miracle Whip light, salad with red wine spritzer, Protein shake
MM – Protein pudding and dollop of Cool Whip
Today’s Workout: C2
The workouts for this 3rd phase are circuits. We did the following circuit (3x – 10 reps each):
Overhead Squats
Kettlebell swings
Neutral Grip Shoulder press
Low to High Wood chops
Triceps Extension
Swiss ball crunches
Plank Progressions (normal - 30s, sides - 30s, and one legged (yow!) – 15s each)
Today’s Eats:
Goal = 1262 calories (50%p/30%c/20%f)
Actual = 1219 (-43)
Ratio = 44% protein/36% carbs/20% fat
Once again, that 50% is tough! Just check out how few carbs I ate:
B – Protein shake, 1/2c Fiber One Original Cereal (170 cal)
MM – 1/2 Myoplex Deluxe bar (165 cal)
L – Subway salad with double chicken breast, 1/2 serving of red wine vinaigrette (269 cal)
MM – 1/2 Myoplex Deluxe protein bar (165 cal)
S – Lean pork chops and green beans (280 cal)
MM – Protein pudding and dollop of Cool Whip (165 cal)
Today’s Workout: Cardio (1 hour)
The cardio for this phase is VERY slow (55% MHR). We aren’t used to going at a slow pace and to be honest – it KILLS Jodi. We walked at the park and she was SO EMBARRASSED when people passed us.
Today’s Eats:
Goal = 1262 calories (50%p/30%c/20%f)
Actual = 1266 (+4)
Ratio = 45% protein/33% carbs/22% fat
It is so hard for me to get 50% protein. Here’s what the menu for today looked like:
B – 2 hard boiled eggs (only one yolk) (91 cal)
MM – Hummus and broccoli, protein shake (164 cal)
L – Subway salad with double chicken breast, 1/2 serving of red wine vinaigrette (269 cal)
MM – 1/2 Myoplex Deluxe protein bar (165 cal)
S – Pita pizza (made with turkey, mushrooms, 2% mozzarella, onion and a little pizza sauce), Skim milk (4 oz) and Optimum Nutrition protein powder (412 cal)
MM – Protein pudding and dollop of Cool Whip (165 cal)
Today’s Workout: C1
The workouts for this 3rd phase are circuits. We did the following circuit (3x – 10 reps each):
Walking lunges
Swiss Ball Flyes
Dumbbell windmills
Lateral Raises
Bent over dumbbell rows
Hammer curls
Plank Progressions (normal - 30s, sides - 30s, and one legged (yow!) – 15s each)
Tomorrow is the beginning of the final phase of this 12-week challenge. We’ll be eating at a 40% caloric deficit these 3 weeks and our cardio portion will be slow and easy. An hour (3 days a week) at 55% MHR. We’ll be doing circuit style weight workouts (3 days a week) as well.
40% caloric deficit for me is – 1262 calories. I’ll be striving for lower carbs (30%) and higher protein (50%) and low fat (20%). 50% carbs is HIGH for me… so I’ll see how well I can do. For those of you watching my menu… I can’t promise I’ll be eating a lot of WHOLE foods to try and get my protein in. I’ll be supplementing with bars and powders… I’m not a HUGE meat eater.
I weighed in yesterday morning and was the exact same as last week. Yesterday was Cycle Day 2, so I was okay with staying even for the week – even though I was on VERY LOW calories all week long. It’s JUST the hormones.
On to Week 10…
