|
Happy Sunday, my Fabulous Followers!
So the experimentation continues based on my trainer's feedback...yesterday I purposely ate 400 extra calories and a high percentage of carbs to see what would happen at the gym this morning!
I had a ton of energy for rowing and the elliptical, and lifted heavier weight throughout the floor intervals...of course this is not a surprise!
I cannot lose fat, however, if I eat high calorie/carb every day. The Idiot Box was up this morning...
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Macros 60%-70% fat, 20-30% protein, 10% carbs - better under 10%!
* Back in the "Blue" on Idiot Boxes while retaining muscle by year end 2017
* Bodyfat % reading with trainer on September 8th
* Drink at least 12 - 16 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2017-2018
*Bodyfat at 24% or less (Current 29.5%) by year end 2017
*Long range body fat goal is 20% - which at my age is great!
*Maintain Idiot Boxes around 156-158lbs staying under goal weight by June 2018
*Increased strength, endurance and flexibility during workouts
Words of the Week:"Anything is possible, but you have to believe and you have to fight."
I am dedicated, determined and diligent!
Diet Calendar Entries for 13 August 2017:
|
1261 kcal
|
Fat: 88.97g | Prot: 91.61g | Carb: 33.39g.
Breakfast: Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Trader Joe's Organic Virgin Coconut Oil, Kerrygold Unsalted Pure Irish Butter, Water. Lunch: Watermelon, Eggland's Best Hard Cooked Peeled Eggs, Hellmann's Real Mayonnaise, Water. Dinner: Water, Extra Virgin Olive Oil, Nature's Place Boneless Skinless Chicken Breast, Cauliflower, Nature's Promise Organic Baby Cut Carrots, Kerrygold Pure Irish Butter. Snacks/Other: Water, Driscoll's Blackberries, Silk Pure Almond Milk - Unsweetened Vanilla, Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine. more...
|
|
2710 kcal
|
Activities & Exercise:
Circuit Training - 56 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 34 minutes. more...
|
|
 Comments
Love your clarity through numbers. :-) How often do you measure body fat? --- April, happy Monday!
13 Aug 17 by member: T8U9
|
It takes energy to build muscle. Muscles burns fat and is also denser. Your weight might not change although your percentage of body fat may decrease. Keep mixing things up and experimenting until you find a combo that work for now...
14 Aug 17 by member: John10251
|
Keep going you will figure it out!
14 Aug 17 by member: skwhite
|
I agree with your trainer. Long-term dieting can adversely impact your metabolism, because it causes your body to begin conserving energy, which then depresses your metabolism. It's been shown that long-term dieting negatively effects your total daily energy expenditure by reducing the number of calories you burn per day. For every week you diet, aim to spend at least as many weeks off your diet. This will help provide adequate time for your metabolism to be restored to pre-diet levels and allow ample time to increase muscle mass. Ideally, the longer you can spend away from a calorie deficit, the better the impact you'll have on muscle mass, and ultimately your metabolism.
15 Aug 17 by member: tgsdiet
|
Thanks Tgsdiet: that is sound advice. I get it. And, am trying to lose the bodyfat I gained. When I increase calories and carbs, I gain. My last weekend experiment proved it yet again as I was up this week at my weigh-in...not down. I know our bodies get efficient and will run on whatever we give them.
|
@HBC, If you made strength gains so quickly; I would continue the experiment for a few weeks. I would also monitor my weight closely during it just in case things get out of hand...
15 Aug 17 by member: John10251
|
You're an inspiration! My trainer also said it's necessary to take in more calories when training and working out. He stressed the importance of eating some protein 30-60 minutes after working out to repair muscle. Carbs before workout protein after What do you think?
16 Aug 17 by member: Casablancajeff
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
HCB's weight history
|