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Happy Weekend, my fabulous followers!
Things are moving along and I am more and more in the nutrition groove - though modifying my macros will happen at some point.
I have mainly done Keto and IF for years with higher fat and low carb.
Right now, I am considering doing less fat, higher protein and lower carbs - and trying to be selective with fruit/veggie carbs to see what happens. I will be phasing out the carrots and potato since they are higher sugar veggies and moving to cauliflower mashed potatoes, broccoli, asparagus, green beans, peppers, etc.
And, still watching the calories, too!
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* ACCEPT the weight gain with grace
* LOG EVERY DAY - especially when traveling for work!
* REVISIT Nutrition plan - calorie count and look at macros again
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in early APRIL - MAY, 2018
* 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 a week
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2018
*Bodyfat at 26% or less (Current 29.8%) by end of 2018
*Longer range body fat goal is 22% - which at my age is great!
*Maintain Idiot Box at 160lbs staying under goal weight by end of 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 26 January 2018:
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1310 kcal
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Fat: 77.49g | Prot: 66.47g | Carb: 71.26g.
Breakfast: Water, Silk Pure Almond Milk - Unsweetened Vanilla, Coffee (Brewed From Grounds), Trader Joe's Organic Virgin Coconut Oil, Viva Labs MCT Oil. Lunch: Water, Onions, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Hellmann's Real Mayonnaise. Dinner: Cooked Broccoli (Fat Not Added in Cooking), Cooked Red Peppers, Land O'Lakes Salted Butter, Tyson Foods Boneless Skinless Chicken Breasts, Baked Potato (Peel Not Eaten). Snacks/Other: Orange, Red Table Wine. more...
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2973 kcal
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Activities & Exercise:
Circuit Training - 48 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 42 minutes. more...
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 Comments
Hey, just find a customized plan that will work for you.. Think about how you like to eat, like to you cook and how it works with your family. What ever your plan is it will only work if it fits your life and you can live with or the long haul. If it doesn't fit adapt it and make it work just for you. I've watched you and so many of my other friends struggle for so long. I so want you to find a WOE that you can live with forever. What I did was take a long hard look, wrote down every thought re: what failed in the past and why, what I love to cook, and eat. Now from there an tweak it on the way. I'm no expert but I easily stayed below goal for over 3 years. I'm up a bit currently thanks to health issues and meds but will be back to goal within the next few weeks. You can do this, I know you can!!!
26 Jan 18 by member: wholefoodnut
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Thanks WFN - you have done well so I consider you an EXPERT! I do well with a modified Paleo approach - no grains and very little dairy. I like and it and feel good. Super low carb leaves out some fruit and some veggies - so I am thinking of adding more in now. When I was first in here I did calorie count and lost well so I am just tryiing to see movement again.
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NO WAY an expert. I was lucky and spent a long time figuring out something that would work for me after many failures, mostly with low carb plans. I had to or I was facing a knee replacement and I didn't want that if I could avoid it.
26 Jan 18 by member: wholefoodnut
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My computer had a minor melt down, so a second post. I never think anyone can/= or will follow what my plan turned out to be because it just fits me. Please HCB take a serious look at your life and your family's choices and find a way that works for you. You have done amazingly well, I keep feeling it doesn't always fit your life. I've known you on here for years now, we have both struggled with this journey in more ways than one. Keep at it, tweak it, and make it part your life and not a "diet" that has an end but a way of living. No diet but a WOE for your health and your life. I know you know what I'm thinking here.
26 Jan 18 by member: wholefoodnut
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Congrats on getting a plan to work with your schedule Hcb. I am fine tuning mine and,will be ready to submit a report Feb 1 to fatsecret
27 Jan 18 by member: Maine coon
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That sounds great and it may be best for you. We all have different bodies so some things work better for us than others. I eat mostly fruits and vegetables but in moderation with the higher carb fruits. I eat less meat and if I do it usually is on the lean side. I eat lots of seafood, usually 2-3 times per week with my favorite being salmon. If I eat fat it usually healthy fats like olive oil and I do not overdo it since there is a lot of calories too. Exercise/staying active is also important. How I see if what I am eating is helping my body is not only weight and waist size but my bloodwork. Last month my triglycerides was 45 and they want that under 150, my total cholesterol was 141 and they want that under 200, my HDL was 59 which they want as high as possible. I want to increase this more. My Ldl was 71 and I think they either want it under 100 or 120. They said my bloodwork was excellent. But what I want to say is everyone is different and what you plan to do with your body may be the perfect thing for you to do and it may respond well. You know your body best and if you need to change things around once in awhile then that is great that you are making an effort to look for ways to improve. I will have another doctors visit in a few more months and I may find out I will have to adjust my eating habits again. Hope this is helpful. 😊
27 Jan 18 by member: Maria Paz
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Maria, good for you on the blood work!! that 200 for cholesterol my doc tells me not to worry about it. My ldl is always in the 70's or 60's and my hdl's high enough that it brings my total to a little over that 200 mark. Everything else is well within normal. You hear more about foods that help lower your LDL's but not much about increasing your HDL's.
27 Jan 18 by member: wholefoodnut
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HCB, I'll echo WFN's sentiment as to finding a way of eating that is healthy AND sustainable...we all have unique work, family and social pressures as well as possible age or health / hormonal challenges. Your activity levels are awesome, so hopefully you find a key to this other very important part of the puzzle., take care!!
27 Jan 18 by member: Steven Lloyd
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Hey Steven, I like your comment!! I think it is so true. HCB knows I'm all for hunting for a way that works for you. I just want her to know I'm here to support her. I try to support everyone in their quest. Low Carb doesn't work for me as it mostly does for HCB. So it took sometime to find a way that worked for me and it has been tweaked numerous times over the years as my life has changed. It still follows the basic plan I set up years ago. I'm still trying to find a way to work consistent exercise into my life as my work schedule and life has changed some since my major weight loss days. HCB has managed to keep exercise as a priority and that is awesome!!
27 Jan 18 by member: wholefoodnut
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Wow - thank you all for the support and care you show. I know as long as I avoid grains - especially wheat - and limit all dairy, I feel well. The rest will be exploration right now.
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