Blog

Category
< Back to all posts
  • Flexible Dieting, my little notebook, and upping my protein intake!

    As many of you know from last week's blog post, Mary Kate started on a new nutrition plan and after the first week, I was already noticing a difference in her appearance (and I'm with her A LOT, so for me to notice, you know it has to be working).   It didn't take long for me to follow suit and give it a try.

    Full disclosure...I've tried A LOT of diets over the years.  Some even successfully.  I usually start out strong, then either hit my "goal" and stop, or just slowly cheat and eventually go back to my old ways (I can only give up wine and caffeine for so long!).   Working out at WIP has made me healthier, stronger and in better shape then I've been in years.  But I have hit a plateau in regards to weight loss.  I have those stubborn few pounds that don't seem to want to budge more than a pound or two (both up AND down on the scale).

    So I was ready to try the next thing.  Macro or Flexible Dieting as it is sometimes referred to is very popular with the fitness professionals.  I found this great article that breaks it down for us "regular folks".  http://healthyeater.com/flexible-dieting Bottom line, you HAVE to cut calories to lose weight.  NO way around it.  But instead of just counting calories, keeping track of where those calories come from, Protein, Fat and Carbs, or MACROS, will achieve a better total body goal.  "Rather than typical calorie counting (e.g. Eating 2000 cals a day) Flexible Dieters would track macronutrients (e.g. Eating 150g Protein, 80g Fat, 170g Carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain."

    The first thing I realized once Travis calculated my "numbers", was that based on my weight, age and goals, I was WAY under on my daily protein intake.  WAY under.  You need protein to build muscle.  I am working so hard during my WIP workouts to build muscle and tone, but with numbers this low, that's not going to be easy.  I should be aiming for 120 grams a day...I was lucky to hit 60!!!  

    The first thing I will say since doing this for 3 weeks is I have NOT been hungry.  I have been more than satisfied!  I've continued to eat out (Mary Kate will be posting later on this), enjoyed my wine and coffee  and am just making smarter choices.  For example, even though my daily "skinny vanilla latte" is only 160 calories, it has 24g of Carbs!?  Yooza.  Coffee with splash of 1/2 & 1/2 with sugar only has 5!  Time to make some small changes and better choices. 

    After getting my numbers from Travis, I headed to Max Muscle (right down the street from WIP WeHa) and nervously got on their InBody scan machine.  I knew what I weighed, but I was more curious to know my body composition; how many pounds are fat and how many pounds are lean body mass.  I'm not sure why I was so nervous.  You get on this "fancy looking" scale for all of a minute or two, grab hold of the handles, and that's it.  Jason printed out my report and went over the results.  I was happy to learn that I had a good amount of Lean Body Mass and that my BMI (body mass index) and PBF (percentage of body fat) were well within the normal range. I was actually pleasantly surprised to learn that my PBF was 20.7% (thank you WIP Coaches)!!

    The hardest part, which gets easier everyday, is just keeping track of what your eating . Although I have a smart phone, I do better with paper and pen so I grabbed a small notebook which I can carry with me everywhere. I do use a fitness app, Fatsecret, to calculate my fat, protein and carbs and find it very easy and quick to use. Then just jot down each meal and calculate.

    When it comes to dinners, I'm a meal planner already, so that part was easy.  It actually helps to know what I plan on eating for dinner, plugging in those numbers in the morning and then knowing what I can eat the rest of the day based on how many macros I have left (sometimes I will even put in for a glass or two of wine at the beginning of the day).  I still try to only make one meal at my house at night, so I look for recipes my kids and husband will eat, with little or no modifications.  I've been making a lot of eggs in the morning, helping to "up" my protein and I've been enjoying a protein shake or greek yogurt after my morning workout and then again in the afternoon.  I've also been eating more fish which is high in protein, but low in carbs and fat.

    I've included below a sample of a workout day and non workout day and what I've been eating.  The goal is to get as close to the numbers as possible.  I've also included a few of my favorite, EASY recipes for you to try. I've talked about one of my favorite websites on this blog before, Skinnytaste.com.  Not only are these recipes delicious and easy, but they have already calculated the Macros per serving for you...BONUS!

    When I started on February 26th I was 142lbs and this morning I weighed in at 134.4!  I am excited to say that after 3 weeks, I am down 7.5lbs.  And I don't plan on stopping anytime soon.  I'm excited to head back to Max Muscle in a few weeks to see how my body composition has changed.  I am already feeling a bit more toned, feel less bloated and my energy is great!  Will keep you posted!!! 

    ~Laura

    Sample Workout day Menu based on 120g of Protein, 120g of Carbohydrates and 60g of Fat

    B:  Coffee (1 Tbs sugar &  2 Tbs of 1/2 and 1/2), 2 eggs over easy with a tbs of fresh Salsa - P = 12, C = 7, F = 10

    AM Snack: Protein Shake with Protein Powder, 2 cups Almond Milk, 1 cup Blueberries, 2 tbs powdered peanut butter - P = 44, C = 20, F = 6

    Lunch: Chicken Sausage with Kale and 1/4 cup brown rice almonds - P = 22, C = 32, F = 16

    PM Snack: Celery & Peanut Butter - P = 3.5, C = 3.5, F = 8

    Dinner: 3 Thai Lettuce Wraps (recipe below) plus 2 glasses Red Wine - P = 37.5, C = 35, F = 18

    TOTAL for the DAY - P = 119, C = 107, F = 58

    Sample NonWorkout Day based on 120g Protein, 60g Carbs, 86g Fat

    B: Coffee (1 Tbs sugar & 2 Ybs of 1/2 and 1/2), piece of Ezekiel Bread and 1 Tbs of Peanut Butter - P = 11, C = 23, F = 14

    AM Snack: Protein Shake with 1/2 scoop Protein Powder, water and ice + 1/2 Quest Bar - P = 30, C = 12, F = 5

    Lunch: Chicken & Asparagus Stir Fry (recipe below - leftovers) -  P = 41, C = 10, F = 7

    PM Snack: Iced Cold Brew Coffee with 1/2 and 1/2 and Splenda + Almonds (100 calorie pack) - P = 5, C = 5, F = 12

    Dinner: 6oz of grilled Skirt Steak, roasted cauliflower with garlic and parm cheese, salad with feta cheese, almonds and light dressing: P = 48, C = 12, F = 35

    TOTAL for the Day - P =135, C = 62, F = 73

    Thai Lettuce Wraps Recipe 

    Chicken & Asparagus Stir Fry Recipe

    (Check out WIP Fitness' Pinterest Page for mor)e healthy recipes!)

    https://www.pinterest.com/wipfitness/healthy-eating