Protein = chicken, fish, tuna, lean meats, eggs. That's about all I can think of right now. I try to incorporate at least eggs and chicken in my diet, but I've been lax on the chicken. I've also found out that egg whites are lower in calories than whole eggs...duh!! So instead of eating the whole boiled egg, I only eat the whites. Try to incorporate more of the protein during the day, however wish you cook it.
Kiri-Diary
- Thread starter kiria
- Start date
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sparrow
Guest
Yikes... now that Wendy got me into thinking about this balance thinghehehe... I just checked on my intake.
I SUX ROYALLY!!!
Sure I been good about total calorie intake, but percentage wise, I stunk. My report card shows: a whooping 30% fat (sometimes more or less), protein at a wimpy teen% and carb is the king at more than half!!
This is just an example of today's snipets:
Jan 15:
Fat - 31.3% (33 grams)
Protein - 17.4% (41 grams)
Carbohydrates - 51.4% (121 grams) !!!!!!!
Daily Sodium Intake - 1,711 mg
Daily Cholesterol Intake - 32 mg
Daily Fiber Intake - 17 grams
B(7:30a): oatmeal raisin almond blackberry blueberry milk brw sugar
S: 3/4 pb wwb sandwich
L: 6" Subway Turkey Ham sandwich on wwb, vegies, pepper-vinegar, no mayo-mustard.
What to do? Any suggestion? Gawd I sux...
My breakfast is pretty fix (1/3 cup oatmeal, 15 raisin, 1 tsp almond, water/2%milk, 1 tbs brown sugar) with variations on the fruits (apple, blackberry, blueberry, or all). In itself is like this:
Fat - 27.4% (8 grams)
Protein - 12.5% (9 grams)
Carbohydrates - 60.1% (42 grams)
Daily Sodium Intake - 46 mg
Daily Cholesterol Intake - 7 mg
Daily Fiber Intake - 7 grams
Ok, Now I get it why I was told to increase my protein. But how to do it without increasing other factor??
I think I will cut back on the wheat crackers & banned pizza and pasta for a while
I don't know about everyone else, I tend to buck the system a bit on the balance thing, but one thing I do know is that you need to UPPPPP your protein. The only way to keep or increase lean muscle and shed fat is to keep that number and % high. Your goal is to get 1g for every pound of bodyweight. Now while that may sound like a lot, if you're able to do it you will notice a few things: your cravings for carbs disappear, you feel stronger, you need more water etc. I try to get 130g of protein a day and then I tend to be higher in healthy fats, sometimes up to 50g and my carbs hover around 50-70g a day. I function my best on this formula. Everyone is different. Some people NEED the carbs to function, others feel more lethargic at the gym with them. See whats good for you. Carbs are not necessarily the bad guy (yes everyone I know I'm learning this too) but its the type of carb you fill yourself with that makes the difference. The best of course are: oatmeal, oatbran, sweet potatoes, brown rice, fiberous veggies followed by fruits (berries are the best). Anything thats processed, out of a box, a can, or jar is usually not the best choice. You should be able to recognize every ingredient. Healthy fats: olive oil, flax oil/seeds, natty butter (in moderation), almonds, walnuts, olives, avocado. I'm sure you know all this already so I'm reinforcing what you know
how many calories do you shoot for each day? You may have already stated this, if so, I'm sorry, also what do you weigh? These are factors that affect what those percentages should be.Egg whites & tuna are great ideas that I can use as snack. Thanks she! I just realize I just bought tuna too the other day. Now just need the celery to eat it with
Yup, Sparrow. I definitely do need the protein ( i think i posted this before, but I just didn't realize how bad I do in %). My calorie intake shd be 1200 with light acitivity of less than 2hr a day, although I think I eat about 1300s-1400 on most days. Currently I weigh 105-107. So that translate to about 105g protein? That compute about right?
I been trying to eat mostly good carbs & eat more protein, but we all know how that goes I don't have any craving for anything per-se, really. I think about food all the time, but I don't eat my thought. I love going into bakery to gawk at the beautiful cakes, but it's all on my lips & talk. I don't miss white rice, which is an oddity coz that shd be genetically coded in me. I actually not so crazy about potato unless they are the sweet kind
I love avocados, nuts, olives, egg-white (i actually don't really like the yolk).
I guess I have no objection on the good fat or good carb. It seems my problem is whether or not I do eat them or am eating them enough?
*wracking my brain trying to figure out*
Should I try protein drinks/shakes thingy? I think If I manage to increase my protein intake (solely) it will balance my carb.
Oh! One thing I remember feeling lethargic sleepy & sluggish after a lunch which I ate rice (white) more than I usually do now. As far as protein, I don't think I will have problem of feeling the same.
kk, I will have to do my best to do better. *psyched*
Yup, Sparrow. I definitely do need the protein ( i think i posted this before, but I just didn't realize how bad I do in %). My calorie intake shd be 1200 with light acitivity of less than 2hr a day, although I think I eat about 1300s-1400 on most days. Currently I weigh 105-107. So that translate to about 105g protein? That compute about right?
I been trying to eat mostly good carbs & eat more protein, but we all know how that goes
I don't have any craving for anything per-se, really. I think about food all the time, but I don't eat my thought. I love going into bakery to gawk at the beautiful cakes, but it's all on my lips & talk. I don't miss white rice, which is an oddity coz that shd be genetically coded in me. I actually not so crazy about potato unless they are the sweet kind I love avocados, nuts, olives, egg-white (i actually don't really like the yolk).
I guess I have no objection on the good fat or good carb. It seems my problem is whether or not I do eat them or am eating them enough?
*wracking my brain trying to figure out*
Should I try protein drinks/shakes thingy? I think If I manage to increase my protein intake (solely) it will balance my carb.
Oh! One thing I remember feeling lethargic sleepy & sluggish after a lunch which I ate rice (white) more than I usually do now. As far as protein, I don't think I will have problem of feeling the same.
kk, I will have to do my best to do better. *psyched*
Today:
Went to gym, measured BF%, ended up having a discussion about food. Didn't do any workout after that, decided to take a break today. Had a date with sis to spend dinner time together watching TV etc while hubby away
1/15/07
BF%: 18.7% Caliper measurement: Thigh 22, abs 13, triceps 13, Ilia 12.
The bulk of fat still reside on my thighs, just like before :/ (although back then it was 27 for thighs)
Definitely need to do something about this. I really believe the key is to tweak my diet. I gotta do this!!!
On side note, I am amazed that my BF% is below 20% I think the last time I checked (before I started this whole routine) it was like 24 or 27. I hardly have any muscle mass, I was lighter but softer
The trainer 'insisted' that I do more weight training to build more muscle on my back of leg under butt area. And to do SS cardio for now, moderate pace with high intensity (the kind I do with 15% 3mph). He said I was chipping away my newly built muscles on my legs by doing fast-burst training like HIIT (explanation include something like "too fast for the body to produce xxxx - forgot the term- to fuel the burst, so the body uses xxxx (something sound like glicolic/glicemic) which basically from the muscles in that area."
I am so bad... I understand him when he was explaining it to me, but now I forgot almost all what he said other than I get it
Went to gym, measured BF%, ended up having a discussion about food. Didn't do any workout after that, decided to take a break today. Had a date with sis to spend dinner time together watching TV etc while hubby away
1/15/07
BF%: 18.7% Caliper measurement: Thigh 22, abs 13, triceps 13, Ilia 12.
The bulk of fat still reside on my thighs, just like before :/ (although back then it was 27 for thighs)
Definitely need to do something about this. I really believe the key is to tweak my diet. I gotta do this!!!
On side note, I am amazed that my BF% is below 20%
I think the last time I checked (before I started this whole routine) it was like 24 or 27. I hardly have any muscle mass, I was lighter but softer The trainer 'insisted' that I do more weight training to build more muscle on my back of leg under butt area. And to do SS cardio for now, moderate pace with high intensity (the kind I do with 15% 3mph). He said I was chipping away my newly built muscles on my legs by doing fast-burst training like HIIT (explanation include something like "too fast for the body to produce xxxx - forgot the term- to fuel the burst, so the body uses xxxx (something sound like glicolic/glicemic) which basically from the muscles in that area."
I am so bad... I understand him when he was explaining it to me, but now I forgot almost all what he said other than I get it
DAY 69 (Mon) 1/15
** Krazee Night Eating! **
Supp: fo cla vit
B(7:30a): oatmeal raisin almond blackberry blueberry milk brw sugar
S: 3/4 pb wwb sandwich
Supp: fo cla vit
L: 6" Subway Turkey Ham sandwich on wwb, vegies, pepper-vinegar, no mayo-mustard.
S: 1/4 pb wwb
D: meatloaf (homemade: beef, corn, olives, etc, seasonings) + corn chips + salsa + turkey vegie soup + gyoza ~~ sooo full!! Ate so much of the chips and salsa XD I haven't had corn chips & salsa like this in a while.
Gah! Bad eating not a good start for my new goal ^^;
** Krazee Night Eating! **
Supp: fo cla vit
B(7:30a): oatmeal raisin almond blackberry blueberry milk brw sugar
S: 3/4 pb wwb sandwich
Supp: fo cla vit
L: 6" Subway Turkey Ham sandwich on wwb, vegies, pepper-vinegar, no mayo-mustard.
S: 1/4 pb wwb
D: meatloaf (homemade: beef, corn, olives, etc, seasonings) + corn chips + salsa + turkey vegie soup + gyoza ~~ sooo full!! Ate so much of the chips and salsa XD I haven't had corn chips & salsa like this in a while.
Gah! Bad eating
not a good start for my new goal ^^; i don't consider that as falling off, more like 'picking up a hitcher' on the wagon (yeah, as long as it doesn't happen too often )OK here is what I do today (as of this morning) to tip the balance in favor more towards Protein. I am still at startinbg point & juggling here with experiment on what to do/eat. Any inputs are welcomed.
1/16/07
I am a bit confused now. I added more protein to B:
2 eggs (2 white 1 yolk)
1/2 cup 2%milk w/ a tsp of cocoa powder
to my usual oatmeal (1/3cup oatmeal, 10-15 raisins, added extra almonds now, 1/3cup 2%milk, 1/2cup water, 5-7 blackberries, 1 tbs brw sgr, cinnamon)
That amounts to:
Total Calories: 443
Fat - 32.8% (17 grams)
Protein - 20.1% (24 grams)
Carbohydrates - 47.1% (55 grams)
Daily Sodium Intake - 220 mg
Daily Cholesterol Intake - 229 mg
Daily Fiber Intake - 7 grams
Calorie intake is up at 443 already. But on the upside, I am so full that I can't finish my oatmeal & keep picking on the leftover (1/3 part) throughout morning as my snack.
This will keep me full until late lunch time.
Choices of snack later:
1 or 2 sticks String Cheese (each: 60cal, 4g fat, 0g carb, 6g protein)
1 slc WWB w/ PB (165cal, 9.7g fat, 16.4g carb, 6.2g protein)
Lunch is vegi stew w/ chicken chunks: about 200cal, 10g protein, 18g carb, 1g fat.
Never thought of it that way. Will defintely have to remember that when I fall down!!
S
sparrow
Guest
Today:
The trainer 'insisted' that I do more weight training to build more muscle on my back of leg under butt area. And to do SS cardio for now, moderate pace with high intensity (the kind I do with 15% 3mph). He said I was chipping away my newly built muscles on my legs by doing fast-burst training like HIIT (explanation include something like "too fast for the body to produce xxxx - forgot the term- to fuel the burst, so the body uses xxxx (something sound like glicolic/glicemic) which basically from the muscles in that area."
I am so bad... I understand him when he was explaining it to me, but now I forgot almost all what he said other than I get it
Well, I'm not your trainer, or anyone's trainer but I whole heartedly don't agree with what yours said to you about HIIT. If you goal is to lose fat and keep muscle (which I think it is, tell me if I'm wrong) then HIIT is the most effective, efficient way to do that. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training. Mixing up your cardio intensity is the same reason its good to stagger calories-it keeps the body guessing and keeps it from aclamating. During HIIT your body goes into overdrive calorie burning which will last hours beyond your exercise session-even if it was only 20 minutes of hellish cardio! I have been into endurance fitness for the bulk of my life and I can tell you that when I've trained using steady state cardio for long periods of time I don't see near as dramatic changes in my body as I do when I do HIIT 2 or more times a week in addition to the endurance stuff. Thats without even caring about the diet part. You get the diet down, do a few days of HIIT a week in addition to steady state days, keep a lifting routine and you'll be amazed at the difference. Not only will the muscle STAY but fat will start dropping off. JMO of course
Well, I'm not your trainer, or anyone's trainer but I whole heartedly don't agree with what yours said to you about HIIT. If you goal is to lose fat and keep muscle (which I think it is, tell me if I'm wrong) then HIIT is the most effective, efficient way to do that. The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training. Mixing up your cardio intensity is the same reason its good to stagger calories-it keeps the body guessing and keeps it from aclamating. During HIIT your body goes into overdrive calorie burning which will last hours beyond your exercise session-even if it was only 20 minutes of hellish cardio! I have been into endurance fitness for the bulk of my life and I can tell you that when I've trained using steady state cardio for long periods of time I don't see near as dramatic changes in my body as I do when I do HIIT 2 or more times a week in addition to the endurance stuff. Thats without even caring about the diet part. You get the diet down, do a few days of HIIT a week in addition to steady state days, keep a lifting routine and you'll be amazed at the difference. Not only will the muscle STAY but fat will start dropping off. JMO of course
I actually agree with you. I understand his reasoning but I am still questioning it. That's why I post it to get more input. Considering that I can recall the principle HIIT vs SS cardio, but I forgot what his reason was probably not a good sign LOL.
S
sparrow
Guest
Well perhaps he thought you were doing it all the time? in that case what he said would probably have some truth to it.
I only did it 3 times: one was back last year, 1/7, & 1/14. Other than that I usually use Elliptical using one of the program, or TM at a pace of 4-4.5 walking-fast or 3.0 w/ 15% incline. He saw me the last time I did HIIT. I don't know why he get the idea I run fast all the time.
I gather that he is more SS cardio but focus heavily on weight/resistance training though. I seen him doing cardio himself - slow to moderate pace at high incline.
Probably. I only do HIIT on TM and I personally don't like TM that much. On TM I feel I burn less cal, get less miles, and spent more time. The only time I would do HIIT is when I'm in a pinch - need to get in get out fast. And typically I am already impatient.
DAY 70 (Tue) 1/16
Supp: fo cla vit
B: 2 eggs (2 white 1 yolk) + 1/2 cup 2%milk w/ a tsp of cocoa powder + oatmeal (1/3cup oatmeal, 10-15 raisins, added extra almonds now, 1/3cup 2%milk, 1/2cup water, 5-7 blackberries, 1 tbs brw sgr, cinnamon)
S: (still finishing the oatmeal until noon)
L: vegie stew w/ chicken chunks
S: 1 string cheese + 1 slc wwb pb (1tbs)
Supp: fo vit
D: 3 egg-whites omelet + 1/4 cup cottage cheese 2% + 3 oz beef + 1 cup brocolli
S: 1/2 banana + 1/2 cup cottage chz + almond + 1/2 cup 2%milk
Fat 38.7% (60g), Protein 30.9% (107g), Carb 30.4% (105g)
Sodium 1,031 mg, Cholesterol 318 mg, Fiber 15 grams
Evening workout: BIU 55min + SL 10min
not bad. I got Protein to 30%.
Supp: fo cla vit
B: 2 eggs (2 white 1 yolk) + 1/2 cup 2%milk w/ a tsp of cocoa powder + oatmeal (1/3cup oatmeal, 10-15 raisins, added extra almonds now, 1/3cup 2%milk, 1/2cup water, 5-7 blackberries, 1 tbs brw sgr, cinnamon)
S: (still finishing the oatmeal until noon)
L: vegie stew w/ chicken chunks
S: 1 string cheese + 1 slc wwb pb (1tbs)
Supp: fo vit
D: 3 egg-whites omelet + 1/4 cup cottage cheese 2% + 3 oz beef + 1 cup brocolli
S: 1/2 banana + 1/2 cup cottage chz + almond + 1/2 cup 2%milk
Fat 38.7% (60g), Protein 30.9% (107g), Carb 30.4% (105g)
Sodium 1,031 mg, Cholesterol 318 mg, Fiber 15 grams
Evening workout: BIU 55min + SL 10min
not bad. I got Protein to 30%.Thanks sheri
OMG it's sooo COLD HERE!! I miss San Fran already (even though it is cols, it's not below 0 there... ;
My husband decided we should 'soak-up' the city, feel what it likes living in NYC, by walking around (I thought aimlessly in the beginning looking for dinner) in the freezing night weather!! -.-; ...
Finally went to the sushi restaurant on the West Village. After that we walked again. walk some more, I think I burned ALL my dinner before we got back to our studio
OMG it's sooo COLD HERE!!
I miss San Fran already (even though it is cols, it's not below 0 there... ; My husband decided we should 'soak-up' the city, feel what it likes living in NYC, by walking around (I thought aimlessly in the beginning looking for dinner) in the freezing night weather!! -.-; ...
Finally went to the sushi restaurant on the West Village. After that we walked again. walk some more, I think I burned ALL my dinner before we got back to our studio
OK, I don't even bother really with my food today and prolly until I got back
DAY 71 (Wed) 1/17
** traveling to NY **
Supp: fo cla vit
B: oatmeal raisin almond blackberry milk brw sugar + 1/2 cup 2% milk w/ 1/2 tsp milo
S: a string cheese + 2 wheat crackers
Supp: fo vit cla
L: 1/2 cup hot tea w/ lemeon + Breakfast croisandwich (ham + scrambled egg + cheddar) ~ so rich. It's been a while. Thought I indulge in something different for 2nd breakfast
S: grabful of spicy flour coated peanuts + couple of wheat crackers
D: sushi dinner= agedashi tofu, 2 pcs chicken & slice of tempura-banana, 1 salmon 1 tuna 1 hamachi sashimi, sushi: amaebi, tuna, saba, hamachi, radish, seaweed + Honey Plum Tea (so good!)
No exercise ~ I consider walking around for gotta be more than 1 hr in the freezing night as my exercise
DAY 71 (Wed) 1/17
** traveling to NY **
Supp: fo cla vit
B: oatmeal raisin almond blackberry milk brw sugar + 1/2 cup 2% milk w/ 1/2 tsp milo
S: a string cheese + 2 wheat crackers
Supp: fo vit cla
L: 1/2 cup hot tea w/ lemeon + Breakfast croisandwich (ham + scrambled egg + cheddar) ~ so rich. It's been a while. Thought I indulge in something different for 2nd breakfast
S: grabful of spicy flour coated peanuts + couple of wheat crackers
D: sushi dinner= agedashi tofu, 2 pcs chicken & slice of tempura-banana, 1 salmon 1 tuna 1 hamachi sashimi, sushi: amaebi, tuna, saba, hamachi, radish, seaweed + Honey Plum Tea (so good!)
No exercise ~ I consider walking around for gotta be more than 1 hr in the freezing night as my exercise