Exercise consisted of a 3 mile run at lunch w/4x400yd intervals, abs, 20 pushups, bicep curls and shoulder press w/10lb dumbells, lat pull down, tricep pull down, and free weight bench press. Master's swim was at 6 p.m. and we got in 2400 yds - great workout - I was smoked. Yes, it's embarrassing to be smoked after 2400 yards when you were doing 4,000 a few months ago, but that's where an extended haitus will get you. Gotta pay the price. I'll be back.
Breakfast | Calories | Fat | Carbs | Protein |
Kashi Heart-to-Heart Instant Oatmeal | 160 | 2 | 33 | 4 |
Banana, 1 medium | 109 | 1 | 28 | 1 |
Lunch | Calories | Fat | Carbs | Protein |
Earthbound Farms Organic mixed baby green salad, 2 cups | 15 | 0 | 4 | 1 |
Weight Watchers Smart Ones Lasagna Florentine | 290 | 9 | 35 | 15 |
Honey Roasted Turkey Breast (Deli Select Ultra Thin), 2 oz | 60 | 1 | 4 | 11 |
Afternoon Snack | Calories | Fat | Carbs | Protein |
Grapes, 1/2 cup | 48 | 0 | 12 | 0 |
Yoplait Light Blueberry Patch, 6 oz | 100 | 0 | 19 | 5 |
Dinner | Calories | Fat | Carbs | Protein |
Whole Wheat Spaghetti, cooked (pasta), 1 cup | 174 | 1 | 37 | 7 |
Ragu Spaghetti Sauce (tomato sauce), 0.67 cup | 107 | 4 | 16 | 3 |
Ground beef, extra lean, 2 oz | 133 | 10 | 0 | 11 |
ature's Own Double Fiber Wheat Bread, 1 slice | 50 | 1 | 13 | 3 |
Kraft Singles American Cheese, 1 serving | 60 | 5 | 1 | 3 |
Dessert | Calories | Fat | Carbs | Protein |
Hershey's Milk Chocolate Candy Bar 0.25 serving | 58 | 3 | 6 | 1 |
Total | 1364 | 37 | 208 | 65 |
As you can see below, I'm really close to a 60/20/20 ratio (carbs/protein/fat). But I think I'm probably still eating too many carbs and not enough protein. I'm not sure I could live on a 40/30/30...but maybe a 50/30/20. Give me your thoughts on this.
4 comments:
I am liking the 3rd day much better. Each day, is getting SO much better....!!! I think if you can back off the carbs just a little more, and figure out what protein sources you love - add them in - life will be perfect!
I am with you on the sugar- if you don't eat it, you don't miss it...but if it touches your lips, the house had better go on lockdown.
PS 2400? Ugh...I can barely swim 50 without gasping for air. Did you ever feel that way when you started?? Write me and tell me how it gets better.
That morning protein would have given your numbers just the right boost.
Can't wait to see how weigh in Monday goes.
You should get some good protein to make shakes! They are the perfect filler :) You are doing great..keep it up!
Two options, but you need to be willing to revamp how you eat.
Paleo for Athletes - http://www.trainingbible.com/pdf/Paleo_for_Athletes_Cliff_Notes.pdf
Primal - http://www.marksdailyapple.com/weight-loss-plateau/
I was amazed at the difference adopting these concepts had made. I'd been at a plateau for many years, especially while training for my IM-distance race in 2007. Last year while in Iraq I started applying the principles (no pressure on the family to join me at that time). I'm dropped my 15lbs slowly over six months, but more importantly, my body-fat percentage dropped 8%.
Overall, I've found Primal to be a bit less restrictive than Paleo, although Paleo for Athletes is directed more towards endurance athletes. Both have the same fundamental concepts, but the devil's in the details.
And don't worry about the initial appearance that these are "low carb" diets. They are not. Just picking your carbs from the right (natural) sources. I was able to run a 40-miler last year while eating this way.
Good luck, Lana. We're rooting for you!
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