Last night was my weigh in. I had a good week. I worked out 5 days and I stayed on my moderate eating. I still count calories and stay within my daily limit. I have a spreadsheet that Tony set up for me. It logs my meals and my composition. When I type in my weight, fat % and h2O % it calculates for me what my daily caloric intake should be. The number given is just to maintain weight. For me it comes out to almost 1900 calories for the day.
So here is how I work my days, for my low calorie days I eat 500 less calories than the maintain calorie amount. For my high calorie days I eat 500 OVER the maintain amount. Since I don’t really know how much I am burning when I work out I only add 150 calories to whatever number I am supposed to eat for the day. For example, today is our high calorie day so 1871 should be the calories to maintain. Since it’s a high calorie day I am going to eat 2371 and since I also worked out today I will add an ADDT’L 150 calories. So my total caloric intake for the day should be 2521.
Tony and I allow ourselves one day a week on our high calorie days to have sweets. It gives us something to look forward to. It also keeps us from “falling off the wagon”. So today coming off 3 low calorie days in a row is our sweets day. We usually leave about 700-800 calories for dessert.
The greatest thing and most realistic is that we still eat the foods we love and would normally eat, like tacos and spaghetti. We also eat a lot of chicken and veggies too. We eat the chicken and veggies a lot on our low calorie days. If you could see the size plate I ate last night you would be amazed that it was only about 600 calories. I had about 8 oz of chicken, 3/4 cup of rice and about 2 cups of green beans. I couldn’t even eat it all. I will have to take a picture next time.
If we do chose to eat tacos or spaghetti or something on a low calorie day (like we did last week) we just didn’t get to eat as much. Last week when we had spaghetti I think I got about a cup to cup and a half of pasta and a cup of spaghetti sauce. I am still able to eat the wonderful tasting food just in moderation. That is the key.
So on to the results. As I said in an earlier post, I am focusing more on lean pounds than I am weight. Now I won’t ever say how much I way on here but I will tell you my results, up or down.
So here are the results:
weight down 2 pounds
lean pounds up 2.03
h2O pounds up 1.46
fat pounds down 4.03
Now as far as the water we all know we can fluctuate on a daily basis for our hydration not to mention it is that time of the month so I think I am retaining a little water from that.
Overall the numbers you want to look at is the lean pounds and fat pounds. I am going up in lean pounds and down in fat pounds. In one week I lost 4 pounds of fat. That there is a good week.
So this morning I made apple banana smoothies, for a cup and a half it was 204 calories. I drank my smoothie first thing in the morning and then headed to the gym. My time was limited since we still just have the one car working and Tony had to go to work so I worked out for about 35 min. When I came home I ate a 1/4 cup of oatmeal and a breakfast burrito. All the things I love to eat. The breakfast burrito had sausage and egg, cheese and veggies in it. For lunch I will probably have a tuna melt, my new fav. I am very careful how much butter I put on my bread, all the ingredients for the tuna is measured (mayo, relish and seasonings) and I use one slice of cheese. Makes for a delicious lunch. We will have tacos for dinner followed by about 700 calories for dessert.
Tomorrow is another high calorie day but we will not have sweets. So the 700 calories used for sweets today will make for another meal sometime during the day. I will probably pick up a heart rate monitor soon, one that will track calories burned during my workouts.
So anyways those are my results for week 2. I also make sure to drink at least 64 ounces of water every day.