Adelinemf's Journal, 26 April 2011

Core synergistics sounds like a really good workout. I love the core stuff. I am stepping it up today and doing jogging/walking and then 40 of kettlenetics. I am going to starting to 1 hr of excercise a day and then take one or two days off. I think I can handle it now. I don't know about dropping protein since my head is in the protein fat mode because of af. Veggies do have less calroies so you might end up eating less. I think you should try it and see if it makes you drop more lbs. 

You would love Core Synergistics! It's a lot of core work, but boy it does the body good! I'm sure you can handle the 1 hour workout. Adjust the intensity accordingly and you will be just fine! Have you seen how much protein I eat? I average about 140-150 grams a day! That might be a bit much. But you are right, I will play around with the numbers and see if it doesn't have an effect. We'll see.  

Holy Toledo that is a lot, I mean a lot of protein. WOW! I think I tried to do that when I tried the keto diet and it just blew my mind when I look at the protien grams I had to intake. I didn't end up doing kettlenetics today because it burn so many calories I need to wait until tomorrow when I have a higher calorie day planned. I do an hour of jogging/walking. 

lol. exactly! I think I will try to bring my protein down to about 120-130 grams per day. Although I am already at 93 and I haven't even had my afternoon snack or dinner! This is also counting a protein recovery shake post workout, so without that I would only be at 67. maybe I won't count those shakes! it's definitely not a problem for me to eat protein. 4 egg whites for breakfast with .75 ounces of 75%rf cheese plus n atkins bar, 3.5 ounces of chicken for lunch, another atkins bar for a snack and probably about 4 ounces of protein for dinner. it adds up fast! why do you have to wait for a higher calorie day? are you varying your caloric intake on a daily basis?  

For what it's worth, I am just entering the recovery week after Phase 2, and I noticed a larger difference in this stage, than in the first. Although, I think it also helped that I finally started putting some simple carbs in my post-workout recovery drink (a mix of dextrose, maltodextrin, and brown rice carbs). Before I'd just been blending in fruits with the protein powder...not the best idea. The lack of simple carbs was causing (I'm pretty sure) the protein to get broken down for glycogen replacement, instead of muscle repair and growth. So don't be afraid of some dextrose/maltodextrin in your recovery drink, if it's not already there! As far as your macronutrient ratio goes...I don't know that 40 vs 30% will make a whole lot of difference. You're probably fine at 120-130 grams, if that's easier for you - and as long as you're getting .45g to .6g per pound of body weight in fats, I think the rest of your calories can come from just about any "clean" food. 

Hey Nimm! I think I am going to aim towards the 40% Protein as opposed to 40% carbs. Besides, it's easier for me to get 40% in protein than in carbs since I don't eat very much in the way of flour, sugar or other carbs like that. I think you're right that as long as the calories come from good sources, I should be ok. I have one question for you though. Where did you get that 45-60%/pound of body weight? That's interesting. I'm definitely in that range, which is good, but it also tends to be about 35-40% of my caloric intake. Is this what you do? I did one round of P90X last year, and this is my second time around with a goal of doing 2 rounds back to back this year before transitioning into tri training, or incorporating it anyway. I think I know what you mean about needing to add some carbs in. I think I remember adding soy or rice milk in with my shake for a little added carbs. Thanks for the input!  

Here are a couple of links to check out regarding macronutrients and calories - I know they're directed to bodybuilders, but I think the recommendations are still basically applicable: http://forum.bodybuilding.com/showthread.php?t=121703981 and http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html It's only recently that I've started trying to get more fat in the diet - for a long time, it's been around 20 to 25% of my calories or so. I'm going to start aiming for more like 30 - but the percentage isn't quite as important as the raw amount (although that amount works out to about 30% of my RDI). 

OK, I guess the links didn't work in a journal comment, so I'll just message them to you :) 

Nimm, thanks. I can copy and paste the links, too. I will look into that. When I used to weight train, the thought was to have minimal fat, but I have changed my thinking as well recently. I think you need a minimum of 25-30%. That is what I want to work towards, mine has been a little higher than that. I can see where it can be cut out though, so hopefully I can do this quicker than sooner.  

Have you gals ever seen the book Eat Fat to Lose Fat? They promote eating healthy fats like coconut oil in your diet to get more fat. It's helps you lose weight and it's great for your thyroid. I will have to ask you advice on protein intake when I start doing more kettlebell. Anway Adeline I shifting my calorie intake so that keeps my metabolism guessing so I don't plateau and so that it doesn't get used to eating only a lower amount of calories. I think I finally hit a point where I got it figured out but as soon as I say that something weird always happens. I will lose on a day I thought I would gain or I gain weight on a day I thought I should lose it. When I get down to my goal I will start bumping up calories gradually so I can eat more. When I worked out more I was maintaining at around 1800 to 2000 calories a day.  

I haven't heard of that book. After doing m uch reading on 40/30/30 and other balanced diets as such, I have come to the conclusion as many others have that you need fat in the diet! Obviously in the form of the good ones. I have seen good things about coconut oil though. I don't think I can shift my calories that much due the intensity of the workouts and my blood sugar. If it gets too low I tend to zone out. My fasting blood sugar can sometimes get below way below 70.  

I know will your major workouts I sure you need lots of calories. I am trying to figure out if eating 6 times a day is better or just three meals. With AF your supposed to eat all the time. Now I am better I am suddenly not hunger every 3 hours but I also noticed I don't seem to have blood sugar drops. My fiance does that is why he gets a little cranky if he's not feed. he he he.  

I think eating 6 times a day is a bit much. You would be eating every 2 hours in a 12 hour period. Your meals would be like a little bite size snack! lol. I think that 3 meals with 2 little snacks or 4 meals and a snack or 5 little meals would be just fine for you. Eating meals that many times is such a chore for me though sometimes. 3 meals and 2 snacks works great for me because snacks can be just grab and go. I really have to watch my blood sugar especially when I start to up the workouts. I've been known to pass out or throw up (sorry for grossness!) if it goes too low. This happened when I was in my mid 20's when my body was so low. It may not happen now, but I have to be aware.