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Happy Weekend my FS peeps:
I am been doing well with most things weight related - Orange Theory 4 days a week, using heavier weights, drinking water, staying under my calories and macros...and the Idiot Box is doing NEXT TO NOTHING this week!
How the heck I cannot be dropping is just beyond me right now!
But I am willing to tweak the plan so will decrease my carbs 5% and possibly allow a little more fat again - the balance of fats and proteins is essential for me. So, should I increase the calories for a couple days to see if that helps? It has not really helped in the past - I probably need a full metabolic panel...
Let's see what the changes bring!
GOAL MACROS: Carbs 35% (TOTAL carbs under 100 grams)
Proteins 35% (over 100 grams)
Fats 30% (under 50 grams)
Calories under 1200
Note to Self: FUNCTIONAL FITNESS is more important than the Idiot Box number!
Burn the Fat, Feed the Muscle - Tom Venuto
Shorter Range Goals:
* Down on the Idiot Box while rebuilding muscle
* Bodyfat% reading with trainer once weight is down
* Drink at least 10 cups of fresh water/fluids daily
* Continue HIIT mixed in with weight lifting three to five days a week
* Keep up the training notebook to achieve progressive overload
Longer Range Goals:
*Bodyfat at 28% or less
*Longer range body fat goal is 26% - which at my age is great!
*Maintain 160lbs or less staying under goal weight in 2021-2022
*Increased strength, endurance and flexibility during workout
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1094 kcal
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Fat: 34.51g | Prot: 109.90g | Carbs: 99.30g.
Breakfast: Mission Carb Balance Medium/Soft Taco Flour Tortillas, Crystal Farms Reduced Fat Mozzarella Cheese, Pace Picante Medium Salsa, Eggland's Best Large Grade A Eggs, PAM Original No-Stick Cooking Spray, Whole Milk, Coffee (Brewed From Grounds). Lunch: Cucumber (with Peel), Maple Grove Farms Sugar Free Raspberry Vinaigrette Dressing, Earthbound Farm Organic Spring Mix, Blue Diamond Almond Nut-Thins - Nut & Rice Cracker Snacks, Cherry Tomatoes, Sweet Red Peppers, Dole Shredded Carrots, Steamed or Boiled Shrimp. Dinner: Birds Eye Riced Cauliflower, Healthy Choice Power Bowls Spicy Beef Teriyaki, Gala Apples. Snacks/Other: Silk Pure Almond Milk - Unsweetened Original, Isopure Low Carb Protein Powder - Dutch Chocolate. more...
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2569 kcal
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Exercise:
Walking (moderate) - 5/kph - 28 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 1 hour and 32 minutes. more...
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 Comments
Your post reminds me of something I learned in my Health Coaching training. Our bodies are brilliant computers. Think about all of the functions our body does without us ever giving it a second thought most days. When my body isn’t responding the way I think it should, I remember the computer is overriding my inputs. I love your willingness to tweak and continue your journey!
24 Apr 21 by member: Mesatop
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@ERq1: I tried upping the calories a little in March - no real change. I think it is metabolic - thyroid and low Vitamin D3 - both of which are being addressed. Sometimes I think I do need more healthy fats...
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@ERq1 - no I do not take probiotics right now - used to...maybe I will add a few almonds...that will up the calories a little.
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I’m curious, do you avocados 🥑?
24 Apr 21 by member: Sarah1950
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@Sarah1950 - yes I love avocado but am trying to keep the fat down. I used to do Keto with 75% fats. Lately I have been focused on one fruit and veggies as my carbs for energy, higher proteins for muscle repair and lower fats.
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I have increased my calories for a day before when I was stuck. It got me unstuck.
24 Apr 21 by member: lonniehuffman
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Stress-related water retention? Disclaimer: I have no medical training.
24 Apr 21 by member: jengetfit123
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@jengerfit123: you know, I have been sleeping crappy and I know that can impact cortisol levels so you might be on to something!
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We are on similar diet paths. My intake of fat is slightly lower than yours. I go for under 50 grams fat daily. When I get stuck I look at my carb intake and sometimes, without realizing it, my calorie intake will be low. When I adjust those it usually jump starts my system and I start losing again.
I'm at my ideal weight now. (actually a couple lbs under) I am just trying to maintain.
It's good to reevaluate. You'll figure it out. 👍💜
24 Apr 21 by member: Diana 1234
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If we think of the human body as a closed biological system, which it is, then if you consume more calories than you burn you will gain weight. If you burn more than you consume, you will lose weight. It is that simple.
25 Apr 21 by member: Les Girth
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HCB, I think that you’re doing better than you think! 🌸 Where were you one year ago? Now I bet you feel better after putting your current weight into that perspective. All the best as you continue this awesome journey to improved health.
25 Apr 21 by member: LISfifty
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The sleep-rest part of the equation is pretty important for us HCB. Your macros look fine as there is a wide tolerance for successful fat loss as long as adequate protein is in the mix to protect against lean muscle loss. I've seen you wait out a few long plateaus on the past and come out the other side A-Ok. With all the things that you've dealt with this last year you are still killing it. Take care!
25 Apr 21 by member: Steven Lloyd
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@LesGirth - Yup, I am always in a caloric deficit! I track everything and use the Fitbit, too
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I've sometimes had weeks like that - everything seems to be on point, but the scale is going crazy up, up, up or staying the same. Hard to say but sometimes a week isn't long enough and a month gives a better idea of what's going on.
25 Apr 21 by member: LaughingChevre
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