ShapeFit.com

[snorkles]

[swanso5]

why not?

you should i think but only at that time

[snorkles]

1. because I just dont have the motive to buy them
2. I dont really feel the need to have them

but I hope that desont cause a clash betwween your approach in helping me.. heh

anyway:

I got the hang of both nutrition data and fitday too. Over these last 3 days I have been calculating calorie intake, Ive got my list of foods (which took me about 2hrs to compile) all set and I just add calories at the end of the day. I am already suited to the ammount of cals so when I am eating throughout the day I know that for example "i just eat 100 cals" etcetc. Infact yesterday I managed to work out that I have about 1000 cals left so I eat a large chicken breast. I am workoing in the 2,100 range mate (fat loss range) (2600 cals for maintenance). In these last 2 days I had: 2196 cals and 1838 cals (on the rest day)

today-sunday I had:

10am (woke up late ) had an apple
HIIT
breakfast- 3 weetabix oatmeals + milk + 2 eggs (1 white)
lunch- 1 1/2 chicken breast and 3/4 of a cauliflower (large meal since tonight i will be out)
4pm- orange + 10 almonds

= 1635 cals.
- carbs - 111g
-proteins- 71.5g
-fats- 22g

[swanso5]

after wt training you have a 45min window in which to pack in nutrients to recover and regenerate the muscles...waiting any longer than this puts you at great risk of not recovering 100% and therefore you simply dig your "recovery" hole deeper with every training session until you take some appreciable time off

solid protein can take 2+ hrs to digest depending on your metabolism where liquid protein will immediatley go to work

this is why shakes should be taken at this time

if that's not motive than i don't know what is

[snorkles]

are there any liquids (like milk, etc?) which act quickly apart from protein shakes?

[snorkles]

today

(monday-hiit+full body workout 9 hrs later):
woke up 7am had a yogurt
HIIT tabata sprints
breakfast 8am- oeatmeal cereal with milk + 3 eggs (2 whites)
11am- small veg salad with 1 1/2 turkey+ pear
2pm- other half of small veg salad with 1 1/2 turkey + apple
5pm- 3 slices fat free cheese + 1 tomato
5.30-7pm Full body workout + abs
7pm- 4 slices brown bread toasted with can of tuna + 1 tomato
8pm- 2 fish palm sized portions + 4 cheese slices

=

1953 cals. again.. a defecit.
AND TODAY i eat the amounts of:

carbs- 195.5g
proteins- 158g
fats- 62.5g

and accoring to the 2100 cals per day i should have taken 148g proteins (i eat more), 244g carbs (i eat less) and 60g fat (i eat more).

but for the first time calculating these amounts, am I on the right track or should I increase ccarbs or decrease protein etc?


last question - What happens if I always end up on a defecit side? are there any negative aspects to it? Because once I am getting hold of the calories list etc and staying under calorie maintenance is becoming easy to do especially when I workout. I also managed to track the amount of carbs, proteins,fats i took in the last few days too, so any comments/suggestions about something would be welcome thanks

[swanso5]

the protein thing - not really...milk on it's own doesn't have enough protein in it

the calories thing - if 2100 is your " -500 cal's for fat loss deficit" number than 1900 is way too low...500 less is as low as you'd want to go, not the starting point...ecspecially on days where you train twice you should be above maintenance lelvel (2600) w/ cal deficit days coming on rest and cardio only type days...for training days keep the same

you need to do something like this:

your mainteneace level is 2600
your deficit level is 2100
your surplus level is 3100

w/ your nutrient breakdown from below it looks as though your on a 45% carbs, 40% protein 25% fat ration...this is alright but it should aways remain the same on everyday but total cal's will vary

2/day training days - at the very least maintence cal intake
1/day wts training - at most 250 cal's under maintenance
1/day cardio - can go as low as 500 under but i'd never dip this far

[snorkles]

thanks swanso. so lets say i am always on a carb defecit everday can i take for example 2 slices brown bread daily or it would be better if i stay without "daily" bread? since i rarely have bread as you can see.




these are my figures which I managed to take on other days too:

Sunday-

today-sunday I had:

10am (woke up late ) had an apple
HIIT
breakfast- 3 weetabix oatmeals + milk + 2 eggs (1 white)
lunch- 1 1/2 chicken breast and 3/4 of a cauliflower (large meal since tonight i will be out)
4pm- orange + 10 almonds

= 1635 cals.
- carbs - 111g
-proteins- 71.5g
-fats- 22g

____

Friday

breakfast 8am- 2 weetabix otameals + milk + 2 eggs ( 1 white)+ orange
11am- vegetable salad with 2 slices turkey
2pm- apple+ fat free yogurt
3pm-4.30pm- Full body workout + abs + light cardio (10mins)
5pm- large chicken breast with large vegetable salad
7pm- 7 walnuts + can of tuna + 5 cherry tomatoes + 3 small fat free cheese slices
9pm- medium chicken breast + 4 tbls corslaw without mayo.


didnt feel satisfied in any of the meals today. 2196 cals eaten, I need 2618 cals a day so this was a defecit day no?
carbs- 264.5g
proteins- 182g
fats- 92.5g

____

Saturday

today (rest day) I had :

breakfast: oeatmeal cereal + milk + yesterday left overs of chicken (very few)
10am- 3 eggs (2 whites) + apple
lunch- 2 palm sized fish portions and 6 tbls of corslaw (no mayo.) olive oil instead.
4pm- fat free yogurt + 3 walnuts + orange
8pm- large chicken doner (no bread) with corslaw (with mayo)
(so thats about 1838 cals for today.good defecit.)

185 g carbs
136.5g proteins
61.5g fats

____________________

will post today's food later tonight. rest day today.

[swanso5]

- you can have bread but it needs in the meal after your workout 9/10
- again orange and almods = no protein...you really need to get onto this, it's the most important thing almost besides having breakfast as soon as you get up

[snorkles]

breakfast 7am- 2 servings special k +milk+ apple+ 3 eggs (1 white)
9am- football
10-am apple (no protein here bcause i had a lot of food today)
1pm- fat free yogurt
2pm- banana (no protein here bcause i had a lot of food today)
2.45pm-4.30pm.Workout - full body workout + abs + cardio 20mins
5pm-Post workout- 2 servings white pasta (cheat meal of the month) + 2 special k bars
8pm- 2 slices turkey + capers + 3 slices fat free cheese

calories- 3229 cals (needed some calorie fuelling after days of defecits and workout)
carbs- 527g (mainly because of the 500g pasta serving )
proteins- 130g
fats- 62g

[swanso5]

'no perotein here because of a lot of food today'...not cool

having protein every meal has you transporting BCAA's (building blocks of muscle) around your system constantly which is the whole point...

the worse thing you can do if you miss a meal, have a cheat meal etc is to short change the next meal...just go right back to the plan

500g pasta serve...insane cheat or not

[snorkles]

that's what I really mean when I tell you that I never feel full. I could have had more than 500g but I know thats too much then. I dont know why I have the stomach of an obese person. I was never fat in my life but I can really put in large amounts of food in my stomach. I dont know why.but thats something for once in a month, now I am off to running hard again

[snorkles]

hi, im back from HIIT and I need to assk a question:
why was it easier for me to sprint today? I usually kill myself sprinting, today It went ok, I still am tirred but not as usual. I could have decreased the 10 second breaks (since I do the Tabata method of 20 sec sprint, 10 sec off).

Is it because I eat a lot of carbs yesterday? (dont they digest by the night??)
Is it because I only had a banana before HIIT and not some breakfast cereal?
Or is it just one of those days where you body just indicates that it feels like working?
I did HIIT first thing in the morning on previous occasions but still felt more tired than this. so doing it first thing in the morning is not the case that's helped me I guess.

[swanso5]

- anyone could eat a bucket load of food at one time, sometime the point is not to...you would have gained fat from that 1 meal no doubt...you have an obese stomach because of things like this

- might be because of the carbs as they are fuel after all or maybe just one of those days and your probably more awake later in the day

[snorkles]

breakfast- oatmeal cereal + milk+ apple
10am- medium veg salad with corn
2pm- yogurt + orange
5pm-7pm- Fullbody workout + abs+ rope (20mins)
7.15pm- 2 pork portions (no fat) + olive oil (3tblsp)+ large veg salad
9pm- medium veg salad + olive oil (1 tblsp) + 1 can of tuna

cals-2547
carbs- 217g
proteins-102g
fats-120g

how do you see this day? thanks for regurarly checking this out and helping me.