showing entries 11 to 15 of 1449
Page:   Prev  1   2   3   4   5   6   7 ...  Next

23 March 2021

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

20 March 2021

17 March 2021

Happy Wednesday, my Fabulous Followers!

Today's food menu is 100% my own program now - calories are low (1012), and protein is 40%, fat is 28% and carbs are 32%.

My basic macro plan is: 30/40% protein, 25/35% fat, 25/35% carbs. I enjoy some fruit and many vegetables so I am trying to keep the carbs with very limited breads, crackers, or any high carb starches.

I understand a calorie is a calorie - but I seem to do much better if the calories are protein, healthy fat and much less starchy foods. It takes the body more work to metabolize proteins...

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
*Increased strength, endurance and flexibility during workout

16 March 2021

16 March 2021

Happy New Day, my Fitness Warriors!

I am on track to get to Orange Theory Fitness four days this week, and will continue to do so as my schedule allows!
First March goal done early!

I am done with Seattle Sutton prepared meals and making my own program which allows me more control over my macros!
Second March goal done!

Push more water every day!
Third March goal done!

Seattle Sutton meals are low calorie but higher in carbs and fat and seemed to have low proteins - not the best for me. I go for low to moderate carbs, moderate fats and higher protein in my own plan.

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 27% or less
*Longer range body fat goal is 25% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2021
*Increased strength, endurance and flexibility during workout

Other Related Links

Members



HCB's weight history


Get the app
    
© 2021 FatSecret. All rights reserved.