I forgot to tell you all I am currently using a protein powder I actually found at Walmart. Normally I use the one that is strictly isolate however they were out the other day so this one is isolate and concentrate mixed but it will do for this week. It is only $20. It tastes really good and mixes easily. (And it has Russell Westbrook on the front!!
So I got back on track by learning about macros. Yeah, I know I am way behind.
I started tracking my macros on MyFitnessPal in addition to my calorie intake I was already tracking. First, I just ate whatever I normally ate for about a week or so and it obviously revealed in my macros that I ate way too many carbs. I say obviously because everyone that knows me knows how much I love and was indulging in pasta and bread. No surprise there. However, I was surprised I didn’t eat enough protein.
I read some various articles such as this one https://www.bodybuilding.com/content/to-macro-or-not-should-you-track-your-macro-intake.html
I was only consuming maybe 50 grams of protein daily. My goal weight is 140lbs so my daily protein intake should be 140 grams per day. Then, I evaluated where I normally thought my protein was coming from and learned what to change to get such a significant increase. First, nuts are great and all but they really don’t have much protein compared to a cup of Chobani Strawberry Greek Yogurt. (an example because it is my favorite now!)
30 pieces of mixed nuts (less than 50% peanuts) has only 6 grams of protein
1 cup of my Chobani Strawberry Greek Yogurt has 19 grams!!! (It does have sugar which equals carbs, though, so I have to keep that in mind. Carbs are not only your breads and pastas)
So things like that were eye opening because I, like many others, always thought of nuts as a significant protein source and I was wrong.
Cottage cheese 1% is decent with 11 grams of protein for 1/2 cup (I like Dover Farms)
Other than that, I had to eat more eggs and lean meat. I have never been a big meat eater but I do like chicken, turkey, and fish. I will talk about that in another blog….
So glorious eggs….they have helped tremendously. I am eating more chicken, tuna, and turkey as well.
I started this macro tracking about 4 weeks ago and I have made adjustments to that and calorie intake here and there. The first 2 weeks were a lot of trial and error. I learned I feel best at 30/40/30 (30% carbs/40%protein/30%fat)
I also feel best consuming 1500 calories daily while still creating a high enough calorie deficit to lose weight. I used to eat 2200/day if not more some days. Of course some days I have had 1600-1800 calories but I am improving week by week and mostly it is because I started taking baby steps which is different than I have ever done before. Many people go on various fad diets, crash diets, whatever diet or exercise routine that will make them lose fast but it is only a short term solution. I want something long term that is sustainable.
Tracking my macros opened my eyes and now, in week 4, I already feel leaner. I have lost 7 lbs (was up to 180lbs again 4 weeks ago) and I have plenty of energy for my muay thai and jiu jitsu classes. The 4th week I officially made Saturdays my cheat day so no more frequent (ok almost daily) frozen yogurt cones except on Saturdays. I had one this past Saturday and it was so amazing. I am also letting myself have a cheat meal ON Saturdays… I had spaghetti and fettuccine with breadsticks from Fazoli’s and that part wasn’t worth it. After eating so healthy this past week I felt like crap after the Fazoli’s. The idea of pasta and bread honestly disgusts me now two days later. It motivates me to not cheat so bad next Saturday….I guess that is a win.
So with these changes I already have more energy, focus, and determination to stay the course on the way to changing my mind, body, and soul for the better and then to have the aspiration of one day helping others do the same.
So my next steps:
Start exercising at home in addition to my training in muay thai and jiu jitsu 3 times a week. I need routine so I have come up with a circuit to do and then I will change it up every month
Cut back on my caffeine intake…..drink more water
We have been in need of dining chairs for awhile now and I finally bought some. I purchased the Black and Cherry Wood Windsor chairs online from Target and it only took 3 days with standard free shipping so that was exciting.
The price was 2 for $87 but there was a $10 discount for purchases over $50 then my 5% Redcard discount, plus tax, I paid about $79. I bought another set of two separately to get another $10 discount.
I put two of the four together last night and it was pretty easy although the instructions sent with the chairs would probably be better if they were reversed. There are some scratches on the chairs so that is a bit annoying but I am just not picky enough to go through the trouble of returning them. It isn’t very noticeable now that they are put together.
Here are some of the blemishes on the chairs:
bottom of a seat
some scratches on top of another seat
But hey….the finished product looks fine. I want to buy a nicer dining set but it isn’t a priority right now so this will do for now. The table is mostly used to drop our bags on as you can see so it isn’t like we use it much for what it is intended. 😄
I lost 30 lbs with the app, MyFitnessPal, after having my 2nd baby.
I just started using it again recently to continue my progress.
I have tried many different food and exercise diaries but this app is by far my favorite!
Logging my plan for the entire day in advance works best for me versus logging it as I go. I tend to lie to the app (and myself) if I log throughout the day. Whatever works!