Okay, I've tried to educate myself on this macros thing.
It may be a bit difficult the first week, until I get my food scale... This is my plan for October and I will use this to keep me honest and keep track.
If I did all my math right my TDEE= 2340 which I rounded to 2300. Using Skotty k's model and plan I found researching on this app, I took 2300-500=1800 which will be my starting point.
Following the model:
1.5* 160lbs= 240 g protein the entire week.
carb % ea. week 35-30-25-25-20-20-25
Fat% ea. week 15-20-25-25-30-30-25
Week 1: 1800 calories
Week 2: 1700 calories
Week 3: 1600 calories
Week 4: 1500 calories
Last few days of October I'll just stay at 1500. I plan to also use each day ofSK's Dare To Shred - DAY 1
plus whatever else I can do when I have the time (or energy) (I have the exact grams for carbs/fats mapped out in a pic on my profile...too much to try and type on my phone) We'll see how this goes!
See ya tomorrow!!
*edit* Forgot to mention before I started skimble I was 165 lbs (74.8 kg and 5'4)
Wow, looks like you got this girl. You stick to what you know/have found out and you WILL get to where you want to be. Good luck I can't wait to see you achieve your goals babe. X X X
Have healthy food ready and don't let yourself be caught of guard and starving or you'll eat the first bigmac that crosses your way! Good luck and enjoy nutritios meals!
Day 1 didn't go great...I had trouble with eating that much protein.
Weigh in 73kg
P: 128g @ 42%
C: 113g @ 37%
F: 28g @ 21% I'll try harder for macros tomorrow. Not bad though for my first try.
Weigh in: 73kg
P: 198g @ 45%
C: 133g @ 30%
F: 50g @ 25%
Almost perfect on my carbs, but still not eating nearly enough protein.
One issue is I'm using myfitnesspal and I noticed today it's not accurate.
When I get my computer it'll be easier to check/cross reference my foods.
Or maybe I'll get a notebook and just write it all out.
Day 3 Weigh in 73kg
P: 159g @ 43%
C: 95g @ 26%
F: 52g @ 31%
Dang...I'm not eating even my lowest amount of calories. (week 4 @ 1500).
I ate 1467 cals today and I needed 1800.
Can't wait for my food scale! I will get more on point when it comes!
So since the gym was closed yesterday, I was unable to completeSK's Dare To Shred - DAY 4, but I'll do it today.
Instead I did interval running, jogging, walk and Sprint. Some yoga and some planking and crunches.
Yesterday's weigh in: 72 kg
P: 142g @ 36%
C: 104g @ 26%
F: 67g @ 38%
My food scale should arrive tomorrow...I really should have waited to start the program after I got it. Live and learn.
So, it seems silly but I learned that if I PLAN my meals I get closer to my allowed macros. Instead of eating, then logging and hoping I make it...seems like common sense I know, but I read a few articles about why I wasn't meeting my macros and viola!
I also took Scotty's advice and ate a huge breakfast today...that helped.
Finally ate enough Protein! (Well close)
Weigh in: 73kg
P: 215g @ 42%
C: 132g @ 26%
F: 72g @ 32%
OK Day 5 complete. Today was by far the hardest and a friend of my boyfriend was in town and we went out for sushi... I tried to account for this in myfitnesspal pal, but I believe my data is inaccurate for today but maybe not...
The leg training today hurt and the arms hurt worse. Anyway weigh in is 73kg (still)
I have not been checking "inches" much but I can see a difference in my stomach. I haven't wanted to post any pics of myself but I will when I feel comfortable.
Blah, blah OK. #'s
P: 182g @ 34%
C: 173g @ 32%
F: 83 g @ 34% Exciting news is I got my food scale so If these #'s don't start improving, I'll have no excuse!
Day 6 complete
I am so tired and sore. I barely had energy to chew my dinner!
Weigh in: 72 kg
P: 147g @ 43%
C: 104g @ 30%
F: 42g @ 27%
Close but no cigar.
Day 7 was a rest day
I figured since Sunday the gym was closed I should have done 50% P 25% C & F. So that tomorrow is my high carb day.
I'm still not eating enough protein...or calories in general.It's hard because I'm not fond of meats anyway, and was Pescatarian for years.
Anyway didn't quite make macros again today.
Weigh: 72kg (but finally hit 159.8 lbs!!!) So, I've lost 5 lbs since I started over a month ago.
P: 153g @ 42%
C: 114g @ 34%
F: 38g @ 23%
I posted photos of my progress today.
Hard workout awaits tomorrow
Day 8 complete
Today was one of those days where my planning got screwed up.I was away from home and didn't take enough food with me. I'll spare you the long story. Let's just say I'll learn from this experience.
On the bright side, the walkthrough on my new house went well and the house should close next week!
P: 89g @ 40% (needed 240g!)
C: 76g @ 34%
F: 26g @ 26% (should be 15%!)
Totally didn't eat enough. Ugh.
Ate dinner super late and so my weight may be off...
Ok self, I promise tomorrow I won't fail you.
Day 9 of Dare to Shred complete!
So I forgot to mention yesterday I'm down to 1700 calories, although I have trouble eating that much!!
P: 176g @ 42%
C: 112g @ 27%
F: 56g @ 30%
It's hard because I plan my meals and then, I don't eat them!
I mean I do, but I'll have an oz or 2 of chicken, then an oz or two of fish. I eat sardines everyday too and today with crackers! (Flaxseed "healthy" crackers)
I just don't really enjoy meat and I can only eat so much fish!
My boyfriend bought me some protein powder. STILL not getting enough protein. I need to find one that isn't vanilla but he did his best...
Weigh: 71.6 kg P: 163g @ 38%
C: 89g @ 21%
F: 77g @ 41%
Ate a lot of leftover Köfta. Fat was high.
Was beat last night Day 12 complete
P 143g @ 41%
C 101g @ 29% (should be 20)
F 47g @ 30%
Cardio/abs awaits...have a Pilates class at 11:30.
I've been exhausted between packing and getting ready to move again. Yesterday's macros were totally f'd. Excuses, excuses I know, but this would have been better when I was more stable and not between 2 cities. On the bright side I'm 71.4kg
P: 61g @ 24%
C: 161g @ 64%
F: 14g @ 12%
So, since carbs were high yesterday I'm going to flip today and yesterday because today was supposed to be my high carb day. ( joke's on my body.. Oh "today is a low carb day.""sike"!!)
I'm a nerd, its okay cuz I'm basically writing to myself here.
Sooo, got my protein powder. It is probably the sweetest thing I've ever had. I'm lucky (I guess) cuz I hate sweets, I mean I have no sugar cravings ever. This one scoop of the Gaspari Advanced whey vanilla ice cream is like the most sugar I've probably had all year, so I'm gonna need to figure out how to counter that (Thank god I got 2 lbs instead of 4!)
I'll try it with just water tomorrow. To my friend who suggested it, Thank you its great! I just need to find a way to counter the sucralose.
Dah duh duh Da!
Weigh in: 72kg (hmm)
P: 171g @ 44% ( had only eggs for bfast, chicken tasted bad)
C: 102g @ 26% (only 1%over!)
F: 52g @ 30% ( yes, I know 5% over)
So, I had a lot of eggs today but I guess I need to omit chia seeds and hemp seeds from my shake. Hemp hap lots of protein but also keeps making my fats high...the chia seeds have high carbs and fat...
Well, learning process!
I have orientation for my new job tomorrow so, hopefully I've started this transformation enough to not lose momentum as I begin working!
P 142g @ 42%
C 122g @ 37%
F 31g @ 21%
Made my protein shake better by adding raspberry lemonade and more strawberries. Drank during wo cuz last night it gave me a dry mouth.
I start my new job tomorrow. It's going to be so cold in the greenhouse @ 8 am...at least to a former desert dweller.
It's been tough moving stuff back and forth between 2 cities and I've been letting food dwindle down due to moving so I've been not up to par.
Day 16 is complete. I did lots of substitutions this time cuz my tight calves just can't handle all the jumping. Incorporated dumbbell swings, pushups and squats. This gym doesn't have a barbell so I use dumbells and pretend.
Today is 1500 calories and 50-25-25
Weigh: 72.1 kg
P: 139g at 38%
C: 107 at 29%
F: 52g at 32%
I read recently though in "train" magazine women can have more fats and carbs than men.
Ok. Gym closed so I am gonna do 17 and 18 tomorrow!! The only reason I'm not doing it is because I have no access to weights
I'll have to buy a set on craigslist or something.....
Weigh 71kg ate 1418 calories of my 1500
P: 118g @ 38%
C: 96g @ 31%
F: 42g @ 31%
I had a beer after work. It's a very active job. Lifting plants and soil bags, bending, stretching. It'll be good.
Almost everything here is packed not that it's a lot, but the house closed Friday and we're set up to move everything Tuesday and officially move in Thursday. Craziness!
Day 17 completed. Will have to log macros later when I have time. Moving day and I work 8-4:30.
I feel like this whole thing is falling apart.
I'm moving, it's not an excuse.
I just did not prepare well enough for this week. I just got home and the gym closes in 30 minutes.
I could run down there and use the bike or do half the Shred, but I just feel it should be done in full. No Shred today. F@&$#%!!!
When you're held "accountable" to others, you really feel guilty when you screw up.
Yesterday's macros are not nearly as bad as today's.
Maybe I should just start the whole dam thing over again. Crud!
Plus I messed up this week and put in 1500 calories and its suppose to be 1600, next week is 1500!
P: 107g @ 36%
C: 91@ 31%
F: 44 @ 34%
You don't even want to see today's.
I just wasn't prepared. The only one I disappointed is myself. Anyway, I'm all moved into the house which is great. I spend my first night there Thursday.
I'm very happy I was able to boost my bench and row weight up. 20lb. bench and 15 rows!
P: 145 g at 38%
C: 142g at 38%
F: 40g at 24 %
I didn't weigh in. Too tired to move.
I've been just kinda winging it the last few days with new job and house. I had proteins cooked, just lots of leftovers that have to get eaten...
Tomorrow I move in officially. I'll need to drive over here to get to the gym...its about a 30 min. drive.
Looking into gym memberships where I am moving to. YMCA in the city I uesed to live in looks the best, but we'll see. Hate how expensive they are!