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Weight History
showing entries 36 to 40 of 60
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19 July 2012
454g = 1 pound
1g protein = 4kcal
Muscle = 20% protein; 80% water. = less than 365 kcal per pound of
lean muscle
mass.
1g fat = 9kcal
Fat = roughly 86% fat, 15% water = 3500+ kcal per pound of
pure
fat.
Why is this important? Because if you're losing weight at a rate faster than your caloric deficit of 3500 kcal, you're probably losing muscle, and most likely lots of it!!! CHECK YOUR LEAN BODY MASS REGULARLY.
Exceptions would be carb load days and losing water. Consider this if the scale does something unexpected.
The article I read that breaks this down.
Whey protein blends = use as primary protein addition: combination of fast and slow absorption rates
Whey protein isolate = use after workout: very rapid absorption to aid in muscle growth & recovery
Casein protein = use before bed for sustained protein: very slow absorption.
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19 July 2012
Weigh-in:
133.2 lb
lost so far:
9.0 lb
still to go:
18.2 lb
Diet followed reasonably well
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losing 8.4 lb a week
18 July 2012
This weekend will be a serious challenge. Saturday night, headed out to the bar to see a local band - that usually means fried food & alcohol. I'm going to try to refrain from drinking (maybe one glass of wine), and see if I can get the chef to make me some chicken & veggies. Also, its a tradition to walk home (about an hour), so not all hope is lost.
Sunday afternoon steak BBQ with friends: I'm picking out a leaner cut of steak for myself, preparing some mixed veggies to be grilled, and again, planning on only 1 glass of wine. Planning the bbq early gives me more time to work off the extra calories. Luckily, my protein/carbs shouldn't be thrown off too much.
Monday: headed to the city for a day date. Being on the motorcycle limits what snacks I can bring along, but I've got some protein bars and fruit packets I can squirrel away. Also, water is everywhere, so I'll get plenty of fluids. If we eat out, I'll just have to be extra careful. This will be a good test.
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18 July 2012
Yesterday's numbers were just about perfect again - right on target. Try to keep bread/grain products before 3pm, however. That's my only criticism.
Note to self: the tuna patties turned out awesome (even the bf and kiddo loved them), so refer back to july 17 food diary to re-make that recipe, only do so for lunch if using bread. Otherwise, lower carb options like a lettuce wrap would work well.
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18 July 2012
Weigh-in:
134.4 lb
lost so far:
7.8 lb
still to go:
19.4 lb
Diet followed reasonably well
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losing 4.2 lb a week
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