Hi there, I'm reading through your journal and I just have a few pieces of advice.
It's great that you're monitoring your eating to that level. You may not need to be as thorough as you are, but if you have no problems maintaining that thoroughness day in day out, Keep it up!
Thanks! I have upped my eating and I spoke with my PT yesterday and we made a plan. I got in trouble for not eating enought. He doesn't want me below the 13-1200 are and not mor than 1600.
New schedule:
6am 2 egg whites and 1 whole egg
8am oatmeal
10am apple (or) banana
12pm 1. salad w/ chix (or) tuna
2. chix, hummus, pita, veggies
3. chix, hummus, veggies
2pm cottage cheese and fruit
5 pm apple (or) banana
7pm chix (or) pork loin, veggies
This is rough and fluctuates around to meet my hunger but it about portion control.
Your body does require a certain amount of calories per day to maintain everything. I checked your approximate BMR and saw that your daily average for maintenance is: ~1950 calories.
Now, I don't know what your body fat percentage is, but it would be a great idea to get that checked on a Monday when you see your personal Trainer friend.
My BMI is 32.81
I'm not going to try and throw too much at you, and keep things simple for you, but I don't think you should be eating anything less than 1350 calories per day...and that's assuming you don't do any exercise. If you do exercise, eat slightly more. IE: you burn 200 calories, eat 200 calories.
The reason why I say this, is because if you're in too large of a caloric defict your body wont just eat fat, it will eat your muscle too! There is a certain approximate threshold that can calculated on what that value would be. It's basically:
(your weight of fat, which you can find out based on body fat test) x31 = number of calories you can reduce from your BMR in order to lose the maximum amount of fat without compromising muscle. (which in your case your BMR would be around 1950 ish)
You don't want that, because once you do start getting smaller, you may hit your mark, but you may still look chubby. Plus more muscle means you'll burn more calories passively. You will lose WEIGHT faster by doing what you're doing, but it shouldn't be confused with losing FAT. (which is what people actually want, even girls, because they generally don't get bulky)
I suggest 3 strength training workouts a week 1 hour per session. Doing cardio is great, but do it on off days, and nothing too excessive. Cardio isn't nearly as important as diet, and strength training is more important than cardio. (remember, increase your diet to compensate for calories lost from cardio)
Also keep your macros around: 30-40% protien, 20-30% fats, and 30-40% carbs.
It's funny you say this becasue this is what my PT and I talked about. 40/30/30. My new plan incoroporates that idea and the timing of my meals as well.
When it comes to strength training, the best way to go is compound exercises. Compound exercises use the most muscle groups, burn the most calories, and keep things balanced. I recommend exactly what I'm doing now, maybe at a reduced level, but generally what i do is:
Squats
deadlifts
barbell curls
military press
calf raises
bench press
some form of ab crunch
bent over rows
I do, 2 sets of 10 of each exercise, with weight that's light enough for me to do about 13 before I would fail. You don't have to do all of these exercises in one session if you dont want to, but you should get them in throughout the week. I get those done in about an hour. I hope what i've told you helps, but always remember:
There's more than one way to skin a cat, there's more than one way to lose weight! It's trial and error, figure out what works for you
Best of luck.
These are general guidelines to follow, but if you
, 3/4 apple
