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About 3 years ago I started my fitness journey and lost 50 lbs. I've kept it off for over a year now, but I'm feeling the urge to lose more. I never thought I would look the way that I do now, but now that I'm here I want to take it to the next level. I enjoy being very physically active, and I've definitely slacked off on my dieting. While I'm glad that my lifestyle affords me the ability to eat pretty freely and not gain weight, I'm ready to look more like an elite athlete.
I'm just planning on keeping track of my intakes through MFP, and altering my macros (I'm usually 50/25/25 of carbs/protein/fat, but I was planning on changing to 40/30/30). @I35 can you take a look at a typical day and tell me what you notice either good or bad? I'm so big on fruits and usually eat them to my heart's content, but I'm going to try and limit them to just the morning.
Breakfast (#s are calories, carbs, fat, protein, sodium, sugar)
Heb quick oats - Oatmeal, 0.5 cup 150 27 3 5 0 1
Strawberries - Raw, 0.5 cup, halves 24 6 0 1 1 4
Heb - Unsweetened Vanilla Almond Milk, 1 cup 40 2 3 1 180 0
Central Market Heb - Whey Protein Powder - Natural Chocolate Flavor, 1.5 Heaping Scoop (24 g) 143 3 2 27 90 1
total: 357 38 8 34 271 6
Snack #1- nothing planned yet, any advice?
Lunch
HEB Central Market Organics - Baby Spinach, 113.33 g 27 4 0 3 93 1
Heb Natural - Boneless Skinless Chicken Breast, 140 g 150 0 1 33 94 0
Avocados - Raw, 0.25 cup, cubes 60 3 5 1 3 0
Dannon - Light & Fit Toasted Coconut, 1 cup 80 9 0 12 45 7
Heb Organics Italian Salad Dressing - Salad Dressing, 1 tbsp 50 0 6 0 125 0
total: 367 16 12 49 360 8
Snack #2
Think Thin - 60g 1 Bar - Brownie Crunch, 1 bar (60g) 230 23 8 20 210 0
total: 230 23 8 20 210 0
Dinner
Salmon, 6 oz. 150 3 2 32 360 0
Rice, brown, medium-grain, cooked, 1 cup 218 46 2 5 2 0
Steamed Green Beans - Steamed Green Beans, 1.5 cup 66 15 1 5 6 0
total: 434 64 5 42 368 0
Totals 1,388 141 33 145 1,209 14
Your Daily Goal 1,447 180 40 91 2,300 52
Remaining 59 39 7 -54 1,091 38
That daily goal of 1,447 calories is set at my current BMR according to In Body testing. I'm definitely not scared to go above that since I work out at least 5 days a week and I'm a teacher so I'm on my feet all day. Do you have any suggestions for me?
Currently I'm just kind of eating as I please (within reason), but not tracking anything at all. I'd love to have some pointers!
I just now saw your post Stat. Right — the exercise becomes less effective as a weight loss strategy. Obviously there are many other benefits to exercise.So TL/DR - if you have too much sugar, your exercise becomes less effective b/c it doesn't burn fat?
It promotes a vegan diet. I didn't watch but a good friend of mine said the film tries to make the claim that meat causes cancer, which of course has never been established. Humans have been eating meat and thriving on it for millennia.Have any of you watched What the Health documentary on Netflix?
Seems legit, mixed with a hint of propaganda perhaps.
Very very eye opening though.
I told my wife we should maybe go flexitarian after watching the documentary. Three chili dogs later, we decided to keep exercising, eating plenty of fruits and veggies along with our meat.I had a buttered ribeye and have never looked back
I assume the ADA reference here is American Diabetes Association? If so, yes, they are utterly corrupt as is the American Heart Association and probably just about any org whose names begins with “American” and ends with “Association.” One look at their “funding partners” and you know where their loyalties lie and what their recommendations will be.Yea, even though the documentary did a good job of making the ADA and other organizations look bad, I had a gut feeling propaganda was at play.
I think this also explains very well why exercise alone is not a great weight loss strategy.
Thanks LC — I am happy to report that he’s still doing very well, and has kept the weight off.Thought about you son today, Dion. I hope he’s still doing well.
Fascinating read. Thanks, Joe.A grain-free diet could improve the mental health of many and be a complete cure for others. Association between gut problems and mental illness has been known for 2000 years.
Bread and Other Edible Agents of Mental Disease
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