Monday, July 29, 2013

Week 30 Progress

 
This week I was asked about protein powders.  I did a post about that here.
 
 
I personally don't take a lot of supplements, but I do use whey protein.  Some people like using supplements and others don't.  It's a matter of personal preference and what you feel will work for you.

Monday, July 22, 2013

Week 29 Progress


Last week I was asked this question:  Can you jot down the quantity of Fats, Carbs and Protein that you have in your  meals each day?

The percentages that work for me are based on calculations depending on my current body weight and caloric needs.  In other words, each person's needs will be different. But I can share the calculations that I use as a general guideline.

1 gram of protein per pound of body weight
.4 gram of fat
fill in the rest of calories with carbs, protein or fats

Let me give you an example based on a person with a body weight of 150 pounds, who is aiming to eat 2000 calories per day:

To figure the protein needs:
150 pounds would therefore mean 150 grams of protein.  You then multiply that times 4 because 1 gram of fat equals 4 calories.  So you will have 600 calories of protein needed.

Then take 150 pounds times .4 which will equal 60 grams of fat.  Multiply 60 grams times 9 because 1 gram of fat equals 9 calories.  So you will have 540 calories of fat needed.

Add 600 calories of protein and 540 calories of fat = 1140 calories.  

Take 2000 calories per day and subtract 1140=  860 remaining calories that you can use on a combination of fats, proteins or carbs.

I know this is sort of confusing and it takes a little time to grasp it.  Every time my weight goes up or down 5 pounds I then re-calculate my needs.  Hope this helps.

Monday, July 15, 2013

Week 28 Progress


I've received several messages this week about the types of foods that I eat.  Well, I eat mainly whole foods and by that I mean nothing that is processed.  I eat fresh chicken breasts, natural peanut butter, eggs and egg whites, multi grain flatbread, apples, spinach, celery, carrots.  I rarely eat anything that comes in a box - like macaroni and cheese, processed potatoes or crackers.  I don't eat canned soup.   Instead of ice cream I will eat frozen yogurt for a treat. 

My mom made a chocolate cake this week and asked me if I'd like a piece.  I told her no.  She asked me if I ever miss eating things like that, because there was a time when I would have had more than one piece at a sitting.  I didn't even have to think twice about it because no, I really don't miss eating chocolate cake.  The difference now is that the choice is mine to make.  I choose to eat healthy and be healthy.  I do it for myself.

What do you eat??

Monday, July 8, 2013

Week 27 Progress

This week many people wrote in and asked me what my work out schedule consists of.  I did a post about it here.  For a good example of what I specifically do, click here.  Again, I have to stress, every person is different.  Some people prefer using weights, others like to do cardio.  For me, I do a combination of each.  It's really a matter of your personal preference and what works best for you.  It would be impossible for me to say to anyone what they should do for a specific workout.  Try a couple of different things and see what works best for you for your level of fitness.

Let me know how you're doing.  See you next week.

Monday, July 1, 2013

Week 26 Progress


How is everyone doing?  Let's hear those progress reports!

I was recently asked how I handle cravings for soda.  Well, most of the time I drink water and lots of it.  Once every 2 weeks or so I will allow myself to drink a can or 2 of diet soda as a special treat.  For me, the key is to only do it occasionally.  Remember, moderation is the key.

Don't forget - Google Reader is gone as of today.  If you use a reader to follow your favorite blogs, you can now start following me on Bloglovin.  There's a link on the right sidebar of my page.

See you next week.