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Ash @ A Step in the Right Direction
Erin @ She's A Big Star
Erin @ She's A Big Star
Hi all! No weigh in today. I just had my macros calculated a week ago and I want to give my body a chance to adjust to my numbers before freaking out over a gain/loss.
Nearly perfect - I still need to figure out how to adjust the percents
For those that are wondering, my macros (in grams) are 75 F 152 C 160 P which is 1923 calories. Whoa. Seems like A LOT, right? When I was "eating clean" I was typically at 1600-1800 so it isn't a huge jump for me (I'm 5'8" and 200 lbs). The point is to give your body as much fuel as possible while still losing weight. After two weeks of hitting these numbers and no weight loss, then we would adjust a little at a time (probably carbs first). We want to keep that metabolism HIGH, not starving ourselves with 1200 calorie diets - that's when we binge! My body composition goal is to lose fat and still maintain my muscle which is why the protein is high. I LOVE muscle!
Disclaimer - the protein is REALLY hard for me to hit. I don't like tons and tons of meat and I don't want my calories to come from lots of supplemental protein shakes and such. Whole food as much as possible! I have added dairy back into my diet - cottage cheese, some cheese, greek yogurt, etc. until I can figure out the protein thing.
A typical meal: Sausage & peppers, roasted potatoes, and yummy asparagus!
I'm not going to get too far into IIFYM in this post but just know that I'm trying to fit as many nutrient dense healthy foods into my diet, while saving some macros for treats like peanut butter or a little cheese in my eggs. Just a more flexible approach - there are no "cheat days" -- it's up to you to work that burger or beer or ice cream into your daily totals if you decide you need a treat.
Perhaps you'd like to split a donut with your hubby - it's ok!
I took a few days off of working out last week after completing the Midsummer Shape Up Challenge and gave myself a chance to relax a bit at home - Nick and I went to his cousin's wedding on Friday and just relaxed with family Saturday and Sunday. Today after workouts on Monday and Tuesday, I am SORE! Like everything - forearms, back, legs, shoulders - all of it!
Yesterday I started Day 1 of Ashley Horner's Pipehitter program which is a lot of strength and Crossfit style workouts. Loved it but clearly it kicked my butt! Calculated my 1 rep max for back squats to be #135 and my 1 rep max for deadlifts to be #155. I don't know whether that's considered a good start or what but I'm happy with it! Now granted that's maxing out with good form - I don't train with those numbers. The program instructs you to do about 85% of 1RM for the exercises she indicates. Then there are cardio style circuits in between. I think this is a great alternative to joining a Crossfit box which is what I really want to do but simply can't justify the price at this point. I will review Week one of the program...in a week!
Other goings-on....another exam on Friday to finish out my Immunology course. Next course will be EENT! I am SOOO excited for this weekend -- 4 days off (because I have a Friday exam and no classes afterwards) and it's Labor Day weekend. Granted I will be playing catch-up in a lot of things like cleaning the apartment, laundry, finishing thank you notes (I'm horrible, I know), and reviewing for my other classes. Still making time for some fun - I'm getting my haircut right after my exam and then we have tickets for the Luke Bryan concert that I bought a LONG time ago. I keep forgetting we have them!
This is what I'll be surviving on the next few days...iced venti coffee's - black
Off to go study - no class until this afternoon so I have to make the most of my time. We have a "pop practical" today in OMM which I'm worried about. I haven't been practicing a ton (planned to catch up this weekend) and I really don't want to take away time to study for that when I have a big final on Friday...don't you just love when they pile everything on all at once?
Do you count macros? Any results? How do you hit your protein goals, without dairy?