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Happy Thursday, my friendly followers!
Well, I just about "bonked" during my workout this morning which means I had less energy than I needed.
Let the TWEAKING begin...my favorite trainer feels 35% protein is enough and that my 40% or higher may be a little too much, that healthy fats could stay up, and to increase carbs to 15-20% again since I am not doing straight up keto right now...I need the energy source. Also he thoought maybe too few calories this week, too.
SO, I am eating a few more calories, more fiber, and reviewing macros to get the result I hope to get!
Note to self: April 50-55/30-35/10-20
Burn the Fat, Feed the Muscle - Tom Venuto
Short Range Goals:
* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer in late MAY/JUNE, 2018
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload
Long Range Goals: 2018/2019
*Bodyfat at 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts
NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble
I am dedicated, determined and diligent
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1166 kcal
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Fat: 66.75g | Prot: 111.81g | Carbs: 37.46g.
Breakfast: Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Original, Viva Labs MCT Oil, Kerrygold Unsalted Pure Irish Butter, Water. Lunch: Water, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Avocados, Crystal Farms Hard Boiled Eggs. Dinner: Water, Bob's Red Mill Almond Meal Flour, Egg White, Gold'n Plump Boneless Skinless Chicken Breast Fillets, Land O'Lakes Salted Butter, Cooked Cauliflower (Fat Not Added in Cooking), Cooked Garlic, Garlic Powder, Cooked Red Peppers. Snacks/Other: Vitasport Pro7ein Synthesis, BodyTech BCAA & Glutamine, Silk Pure Almond Milk - Unsweetened Original. more...
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2967 kcal
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Exercise:
Desk Work - 6 hours, Sitting - 8 hours, Sleeping - 8 hours and 37 minutes, Driving - 40 minutes, Circuit Training - 43 minutes. more...
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 Comments
Every workout is different and working to exultation is not necessarily a bad thing. Eating at 40% protein isn't easy day after day. Relax and take your trainers advice. Good Luck!!!
12 Apr 18 by member: John10251
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protein consumption beyond 30 - 35% of total calories for extended periods of time results in a condition called "rabbit starvation" so named by the early American West pioneers who would succumb to a disease characterized by muscle wasting, lethargy, diarrhea, and eventually death if one relied too heavily on lean game animals such as rabbits. not likely to happen today, but I like your trainer.
13 Apr 18 by member: tgsdiet
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Tgsdiet - never heard that before - what I have read is the liver will transition the extra protein to sugar which can be stored as fat...either way, I am transitioning to less protein for a while!
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It sounds like you are taking an intelligent healthy approach. I like the way that you are using the important information from your daily data to determine how your body reacts to the protein/fat/carb balance. Learning what works for you and combining exercise with reasonable diet modifications is what will make you a winner in the long term. Hooray for you and your trainer! Way to go!!!
13 Apr 18 by member: l.baldwin
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you are correct, extra, meaning protein not used for repair is converted to glucose or burned directly. The liver has a maximal ability to process protein. Best not to exceed this (30 -35% of TC), Today with availability of food and the potent satiety signal sent to the brain it is virtually impossible to overeat protein. I find it easier to remember "rabbit starvation". Good luck
13 Apr 18 by member: tgsdiet
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