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Greetings FatSecret Followers!
I am hitting my preferred macros, and getting to the gym four days every week. I might bump the fruits and vegetables up a little more which will bring carbs to 40%, proteins 35% and fats 25% - or as close as possible. I seem to need just a little more glycogen store from carbs when at the gym.
I just found out I am very D3 deficient even though I was taking 2000 IUs D3 daily - I was not absorbing it - and now I am on the mega-dose regimen - 50,000 IUs once each week. Who knew? There are many symptoms to low D3 so you may want to check it out...fatigue, muscle and bone aches, irritability, etc.
I also just read a cool study about food and depression - how there are foods that can improve mood and affect when eaten more regularly.
Food categories and their mean antidepressant food score
Vegetables 48%
Organ meats 25%
Fruits 20%
Seafood 16%
Legumes 8%
Meats 8%
Grains 5%
Nuts & seeds 5%
Dairy 3%
Note to Self: FUNCTIONAL FITNESS is more important than the Idiot Box number!
Burn the Fat, Feed the Muscle - Tom Venuto
Shorter Range Goals:
* Down on the Idiot Box while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 10 cups of fresh water/fluids daily
* Continue HIIT mixed in with weight lifting three to five days a week
* Keep up the training notebook to achieve progressive overload
Longer Range Goals:
*Bodyfat at 28% or less
*Longer range body fat goal is 26% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2021-2022
*Increased strength, endurance and flexibility during workout
Diet Calendar Entries for 23 March 2021:
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1120 kcal
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Fat: 40.77g | Prot: 111.75g | Carb: 93.33g.
Breakfast: Albertsons Low-moisture Part Skim Mozzarella Fancy Shredded Cheese, Mission Carb Balance Medium/Soft Taco Flour Tortillas, Whole Milk, Coffee (Brewed From Grounds), PAM Original No-Stick Cooking Spray, Pace Picante Medium Salsa, Eggland's Best Large Grade A Eggs. Lunch: Fine Food Holdings 2s company wafer crackers, Boar's Head Oven Roasted Turkey Breast, Cherry Tomatoes, Earthbound Farm Organic Spring Mix, Dole Shredded Carrots, Sweet Red Peppers, Maple Grove Farms Sugar Free Raspberry Vinaigrette Dressing. Dinner: Pink Lady Apples, Life Cuisine Creamy Chicken & Riced Cauliflower Bowl. Snacks/Other: Isopure Low Carb Protein Powder - Dutch Chocolate, Silk Pure Almond Milk - Unsweetened Original. more...
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2839 kcal
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Activities & Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 48 minutes, Driving - 30 minutes, Circuit Training - 42 minutes. more...
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 Comments
Humm, very interesting,
I hope you feel better soon! 💞
I had v-D deficiency a couple of years ago, since then I have been taking vitamin D. probably I need to go back to the doctor. I have been feeling really tired lately, I don't know if I am sick or getting old but I had not feel like this before.
23 Mar 21 by member: Keilin_4
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I take 10,000 IU vitamin D3 daily, Dr approved. It was interesting to find out so many people are deficient in it.
23 Mar 21 by member: Rckc
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Thank you for sharing ! Very helpful and yes! I also have been vitamin D deficit 😟
23 Mar 21 by member: LulisB13
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I too am always low in Vitiamin D. Do you have a thyroid issue? It is quite common if you suffer from low thyroid.
23 Mar 21 by member: Diana 1234
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Interesting. It makes a lot of sense about Organ meats at the top part of the list. (maybe that's why dogs are so happy. ;) )They are high in amino acids and vitamin B6 which certainly affect mood and energy. Lack of vitamin D could contribute to depression as well-hence Seasonal depression.
23 Mar 21 by member: Foxxy Kat
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23 Mar 21 by member: cutedoge
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This is an impressive list of goals. Thanks for that great information. Really helpful 😘❤️🙏
23 Mar 21 by member: ocean_girl
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I’m always cranky when I eat more veggies and less meat lol. But that’s cause I’m always hungry then. That’s neat to know about vitamin d. I’m always in the ‘normal’ range but at the very low end. My oncologist says I need to be at the top end or even above normal for most people but I just don’t seem to absorb it well either. They’ll only give me the 50,000 1x a year (12 weeks) even though I’ve asked for it constantly. It costs me like $3 so cheaper than the store stuff, I have to take one pill a week instead of several a day AND it makes my labs way better than the store stuff.
23 Mar 21 by member: peeperjj
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Magnesium is a big co-factor for several of the enzymes required for Vitamin D to reach its active form in the body - taking a magnesium supp may help. =) It's also a fat soluble vitamin so it makes biochemical sense for absorption to improve if you take it along with a fat-heavy meal, but the jury is still officially out on this one. It doesn't hurt, though. =)
23 Mar 21 by member: she_loves
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@she_loves - thanks for that. In fact, I do take magnesium at night to avoid muscle cramos
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@Diana 1234 - you are right - I have thyroid disease and take a T4 and a T3 precription
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Will be nice who see how these small tweeks to your plan will help you move forward, happy and healthy. The trying is the important part. Own the future.
26 Mar 21 by member: Siegels
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