Thanks Kate, funny how our heads are sometimes!!
Munch- I got the Fitday program on my computer (you ca just use their website for free) I put in all my stats and activity/exercise for the day and then get a deficit from that. I don't really look at calories consumed, just the deficit so I'm only limited by my activity level for the day- so for a 689cal deficit (which I'm aiming for every day or more) the lowest cal day I've had this week was 1572, and my highest cal day was 1812 (before today, ate to maintenance today which was 2697cals). If I'm more active though I'll eat more, like I said I don't cap how much I eat. Also the total deficit for the week is more important to me than sticking to it every day, so if I want a higher calorie day, I'll eat up to maintenance then have a few days of 1000cal deficits (which I'll be doing Sun and Mon). Some weeks I end up losing more doing this cycling, its good if you have the munchies one day too because you don't have to beat yourself up after :biggrin:
Smoothies are awesome!! I start my day off with a green smoothie every day... though if you aren't a fan of many fruit n veggies, stick to the ones you DO like to start off with. Bananas are awesome because they make everything creamy, and mangoes are too because they are so sweet. One of my fav smoothies is this one: http://www.charskitchen.ca/2011/04/green-vanilla-mylkshake.html I'd start with just 1 cup of greens first (I use either spinach or mixed salad greens- not for any particular reason, I just grab the bag with the longest shelf life) You can't taste them, it just gives the smoothie a really silky texture. You can also add 2 tbsp of unsweetened cocoa to the above recipe and it makes a SUPER TASTY dark chocolate milkshake. I use banana with most of my smoothies, but really just pick any 2 fruits you like and experiment!! I like all berries, kiwifruit, mangoes, bananas, nectarines, peaches, apples, pears, melons... I usually add chia seeds and coconut butter to up the calories and add some healthy fats and protein too, but that's because I have them for breakfast. I also use a really high powered blender so it's completely smooth, I use a vitamix. Good luck, and really don't be afraid to put greens in there!! I promise I wouldn't be drinking them if they tasted like liquid spinach!!
Work dragged on a little today, was pretty tired toward the end but got out 30mins early as we finished everything sooner than we thought we would. I'm working 7-12 in the bakehouse tomorrow too, so just a short day! Ate up to maintenance this arvo, just kinda felt over it and wanted to sit down and nibble and chill out. So I did!!! Probably not the greatest idea a few days before weigh in but eh... going to smash out a 1000cal deficit tomorrow and the next day, and we'll see what happens!! Also not doing my workout today, my knee has been a little bit dodgy. Going to do it tomorrow instead so I'll still get 3 training sessions in this week.
Food plan for tomorrow
Breakfast: Smoothie with nectarine, banana, spinach, coconut butter, cinnamon, vanilla
Snack: 50g chick pea chips
Lunch: Chia seed roll with 2 kumera and bean mini patties, 1 egg, tomato
Dinner: Mini pizza base with tomato paste, spinach, roasted pepper and cheese
Exercise is my strength workout!! And if I'm still having probs with my knee I'll just do upper body and core. So should end the day on around 1007cal deficit!
Hope everyone is having a good weekend!!
Munch- I got the Fitday program on my computer (you ca just use their website for free) I put in all my stats and activity/exercise for the day and then get a deficit from that. I don't really look at calories consumed, just the deficit so I'm only limited by my activity level for the day- so for a 689cal deficit (which I'm aiming for every day or more) the lowest cal day I've had this week was 1572, and my highest cal day was 1812 (before today, ate to maintenance today which was 2697cals). If I'm more active though I'll eat more, like I said I don't cap how much I eat. Also the total deficit for the week is more important to me than sticking to it every day, so if I want a higher calorie day, I'll eat up to maintenance then have a few days of 1000cal deficits (which I'll be doing Sun and Mon). Some weeks I end up losing more doing this cycling, its good if you have the munchies one day too because you don't have to beat yourself up after :biggrin:
Smoothies are awesome!! I start my day off with a green smoothie every day... though if you aren't a fan of many fruit n veggies, stick to the ones you DO like to start off with. Bananas are awesome because they make everything creamy, and mangoes are too because they are so sweet. One of my fav smoothies is this one: http://www.charskitchen.ca/2011/04/green-vanilla-mylkshake.html I'd start with just 1 cup of greens first (I use either spinach or mixed salad greens- not for any particular reason, I just grab the bag with the longest shelf life) You can't taste them, it just gives the smoothie a really silky texture. You can also add 2 tbsp of unsweetened cocoa to the above recipe and it makes a SUPER TASTY dark chocolate milkshake. I use banana with most of my smoothies, but really just pick any 2 fruits you like and experiment!! I like all berries, kiwifruit, mangoes, bananas, nectarines, peaches, apples, pears, melons... I usually add chia seeds and coconut butter to up the calories and add some healthy fats and protein too, but that's because I have them for breakfast. I also use a really high powered blender so it's completely smooth, I use a vitamix. Good luck, and really don't be afraid to put greens in there!! I promise I wouldn't be drinking them if they tasted like liquid spinach!!
Work dragged on a little today, was pretty tired toward the end but got out 30mins early as we finished everything sooner than we thought we would. I'm working 7-12 in the bakehouse tomorrow too, so just a short day! Ate up to maintenance this arvo, just kinda felt over it and wanted to sit down and nibble and chill out. So I did!!! Probably not the greatest idea a few days before weigh in but eh... going to smash out a 1000cal deficit tomorrow and the next day, and we'll see what happens!! Also not doing my workout today, my knee has been a little bit dodgy. Going to do it tomorrow instead so I'll still get 3 training sessions in this week.
Food plan for tomorrow
Breakfast: Smoothie with nectarine, banana, spinach, coconut butter, cinnamon, vanilla
Snack: 50g chick pea chips
Lunch: Chia seed roll with 2 kumera and bean mini patties, 1 egg, tomato
Dinner: Mini pizza base with tomato paste, spinach, roasted pepper and cheese
Exercise is my strength workout!! And if I'm still having probs with my knee I'll just do upper body and core. So should end the day on around 1007cal deficit!
Hope everyone is having a good weekend!!
