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Weight History
showing entries 21 to 25 of 26
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23 August 2014
Yesterday:
152.62g protein (T 162g protein/day)
129.87g carbs (T 135g carbs/day)
31.18g fat (T 27g fat/day)
1396kcal (T 1431 kcal/day)
I did really well at complying with my target breakdowns yesterday. I like being able to plan for going out to eat so that I can adjust what I eat throughout the day to meet my target breakdowns.
Workout:
Legs - 45 seconds of rest in between sets
Back Squats 50lbs 3 sets of 8 reps
Sumo Squats 40lbs 3 sets of 8 reps
Lunges 30lbs 3 sets of 8 reps each leg
Romanian Deadlifts 3 sets of 8 reps
15 mins on the elliptical at setting 6. HR constantly at 150-160.
I was still sore everywhere but my legs with the workout I did on Wednesday, so I decided to do Legs. My legs are pretty sore now, so I did pretty good. I didn't want to push myself to far because I haven't lifted in about a month.
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22 August 2014
Yesterday:
96.95g protein (T 162g protein/day)
161.38g carbs (T 135g carbs/day)
57.31g fat (T 27g fat/day)
1513kcal (T 1431 kcal/day)
I ate out twice yesterday to catch up with some friends and was able to keep my calories within +/-100 of my goal, which was a plus. However, My protein was well below my target with fat and carbs being above my targets. I am getting better at adapting to my daily activies and working in food. It is hard to get enough protein without using protein powder a lot. I suppose that I should get some different flavors and start adding it to my foods.
No workout yesterday. I am still sore from doing the body weight exercises from the day before. I am really out of shape and can't wait to be lifting weights again.
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21 August 2014
Targets:
162g protein/day
135g carbs/day
27g fat/day
1431 kcal/day
Yesterday:
122g protein
120g carbs
35g Fat
1249 kcal
Exercise:
10 supersets of the following with 30s rest in between and a small break at 5 sets:
15 body weight squats
10 push ups
20 crunches
I forgot my gym clothes and wanted to do some resistence training. I did really good on food yesterday. I decided not to eat late night to get closer to my food targets, because of this one medicine I'm taking. Working that into my meal planning is hard.
Also I am down 3 lbs from Tuesday morning. I had to be retaining water weight now that I'm cutting complex carbs out again.
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20 August 2014
Targets:
162g protein/day
135g carbs/day
27g fat/day
1431 kcal/day
Yesterday I Hit:
136g protein
92g carbs
41g fat
1277 kcal
Exercise:
I did 30 mins of 9mph sprints at 30s intervals with 60s rest. Easing back into things after being sporatic for a month and a half.
I wasn't hungry later yesterday and actually had to force myself to eat closer to bed to get closer to my calorie goals. I drank a lot of water yesterday and remembered my vitamins. I wonder if that had anything to do with not feeling as hungry. I do notice eating more meat makes me less hungry throughout the day. I also feel like I use minimal fat for cooking and am still struggling to keep that under my target grams, so I guess I need to cut out as many nuts as possible.
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01 July 2014
Targets:
162g protein/day
135g carbs/day
27g fat/day
1431 kcal/day
Yesterday I Hit:
143g protein
147g carbs
54g fat
1623 kcal
I am struggling with getting enough protein and overeating fats. I was close to my target protein grams yesterday because I had 3 protein shakes. Also nut bars are one of my go tos, which is why my fat was so high.
I failed to prepare food for the day because I misjudged what I had left of the chicken that I had made the day before. Working 17 to 18 hours straight one day a week always messes me up for planning because my sleep is limited and I have to be back the following morning for a normal shift. I eat more to stay awake. This is supposed to go through the week of July 23rd, so there is a light at the end of the tunnel. That protein powder did seem to help curb my hunger.
I know I can get better as long as I plan things out. So today I plan to hit the grocery store over lunch and grab a rotisserie chicken to go with my spring mix and the veggies I have in the freezer. This may be last minute, but at leasts it's a step in the right direction.
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