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Happy almost weekend, my Best Buddies!
So, lots of experimenting with my nutrition plan may happen in the next couple weeks. I am unsure whether I want to change up my macros but my bodybuilding books tend to go with higher protein and carbohydrates than I typically eat. I understand eating in a calorie deficit, but there is a delicate balance with the nutrition required to build muscle tissue.
The averages suggested are 30-40% protein, 40% carbohydrates, and 20-30% fats. I am nervous as I know it pushes me to use carbohydrates for most of my energy rather than fat stores...but I want change in my body composition to increase lean body mass. I will still maintain my grain free and dairy free plan with the occasional oatmeal perhaps...still not convinced I will not gain fat instead...and kick my carb monster into high gear! ADDENDUM: I just tried a sample menu! OMG - I could not get the carbs up with oatmeal, brown rice, broccoli and berries. And, wow, I do not want to give up my avocado to lower the fat! I got 31% carbs, 27% fat and 42% protein...it will be a true experiment with a new menu after eating 65-70% fat and under 10% carbs for so long!
NOTE: Resident troll is back under name "fatmolecules" so delete and ignore if you want peace. Today he says tofu and avocado will kill you!
#Burn the fat, Feed the muscle
Short Range Goals:
* Maintain the "cut" to return to goal weight on Idiot Boxes by Nov 16 endocrinologist appointment
* Complete HELL WEEK at gym Oct 25-31 attend five classes and get a shirt
* Drink at least 12 - 14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2016-2017
*Bodyfat at 20% or less (Current 23.75%)
*Maintain Idiot Boxes around 152-156lbs staying under goal weight
*Increased strength, endurance and flexibility during workouts
Words of the Week: "Be mindful of your self-talk. It's a conversation with the universe." ~ David James Lees
I am dedicated, determined and diligent!
Diet Calendar Entries for 20 October 2016:
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1329 kcal
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Fat: 91.38g | Prot: 88.89g | Carb: 41.38g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Kerrygold Unsalted Pure Irish Butter, 365 Virgin Coconut Oil, Coffee (Brewed From Grounds). Lunch: Water, Eggland's Best Large Grade A Eggs, 365 Organic Salsa - Hot, Calavo Avocado. Dinner: Water, Lemon Juice, Salmon, Extra Virgin Olive Oil, Kerrygold Pure Irish Butter, Baked Sweetpotato (Peel Not Eaten). Snacks/Other: Driscoll's Blackberries, Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine. more...
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2238 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 9 hours and 30 minutes, Driving - 30 minutes. more...
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 Comments
Thanks for the info on the troll. I'm sure it is hard to figure out the balance you need for what you want but I'm sure you will you've already come so far.
20 Oct 16 by member: Addie Aline
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I caught him right away this morning and shot an email over to the Tech Guys. Girl with the Braid icon is the dead giveaway. And Helen, you won't gain fat so long as you don't eat more than you burn.
20 Oct 16 by member: soonsoonsoon
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Thanks for the encouragement!
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I look forward to being in your shoes. Increasing lean mass is a worthy goal.
20 Oct 16 by member: LadyinDenim
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I noticed over the past two weeks that the troll has been spending less time on FS and posting under names other than Ollie. I think the ignoring thing has been working--if nobody's answering him and arguing with him he gets bored and goes.
20 Oct 16 by member: PhillySue
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Thanks for the heads up...hope you are having a great day.
20 Oct 16 by member: 2227Gwen
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It's going to be very scary for you. But... If u have a great nutrition plan that you trust, go with it, it will come together and help shape your body. You have to believe in the numbers ;-)
20 Oct 16 by member: Mistybenner
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Happy almost weekend to you too, HCB!
21 Oct 16 by member: erikahollister
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God grew an avacado as is so, I'm sure it's good for you. Can you use sweet potatoes to up the carbs? Just a grain free idea. Enjoy your weekend.
21 Oct 16 by member: bdmgoggins
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If you like bananas they have 30g of carbs. RD recommends 50%carbs- ,20%protein-and 30%fat. For my 1200 cal/day that would be 150gr carbs, 60gr of protein and 40gr of fat. This is working for me as my sateity is manageable.
21 Oct 16 by member: Lakeontario
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Hope the new eating plan works out for you! I am ready to start my next 8 week plan. I may join a challenge. Vacation was great, lots of fun...no weight gain!
21 Oct 16 by member: iulani
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Yes @ Barb - I am eating small sweet potatoes now. @ Lake Ontario - thanks for the information. I probably need a little more protein. I am so used to keto and high healthy fats that getting the fat down and carbs up is going to be interesting!
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21 Oct 16 by member: dboza
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Are you still in Ketosis? How often do you check it? As far as the rest goes, a diet is a good one if you lose weight and can stick to it. If you're cheating a lot, there definitely needs to be a menu change. Lifestyle foods, not diet food. After all, what will you do if you suffer an injury and can't exercise? Keep us updated!
21 Oct 16 by member: soonsoonsoon
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