Thanks friends! My ah-ha moment…
Ok, so it has taken me a day to digest (pun intended) the wisdom imparted to me by my bb friends. After establishing my nutrient ratio from pre-established caloric needs I realized I am still consuming too many good carbs, perhaps slightly too much good fat and have to fight harder to keep protein up but spread through out the day better. Ah- ha!
I established my needs for low intensity/ rest days (lower calorie 1200) and high intensity workout days (higher calorie 1500). Then I went back and looked at what I am currently eating from my tracking logs.
Carbs too high- I eat only the good carbs (fruit, whole grain this and that, veggies), but rely on them too much. Uggg… what to do about my good carbs…they get me thru the day! I am in a quandery, not only because its good carbs, but because of my small portions. I never have a 2-slice sandwich for example- I have one slice. It might have peanut butter on it or hummus and veggies. In the morning it is a half cup oatmeal with a banana. Otherwise, I usually have fruit (apple, ex.) before my workout and in my shake (blueberries/ strawberries) post workout. I will be even stricter with the grains I guess.
Protein- I have always struggled to get enough protein so I supp it with rice powder. The only trick for me there is to lower the post work out consumption (about 90-120g) and work harder at spreading it thru the day 30-40g a meal. My mistake was relying on the rice powder so heavy, the boiled eggs I have recently added will help a tiny bit and i will make more effort to eat chicken and canned tuna. (I need easy to make foods- hate dishes).
Good Fats- I gotta look at this closer. My staples each day are an oz. of cheddar cheese, a handful of cashews and 1/3 cup cottage cheese. Plus, I go wild on olives sometimes, and might randomly have a spoon of peanut butter. So it appears my fats are a little high too!
Well, thanks BBer’s for your insightful comments. Trying to lose that last bit of BBBF (below belly button fat) really will be the hardest. There is always something new to learn. I feel like I am my own science project at times.
July 10, 2009 at 2:40 pm
Protein is one of the easiest foods to have, because two protein shakes can give you 65gr of protein or more. Do you take whey protein? What about casein?
July 10, 2009 at 6:14 pm
Lisa, ?!?!?!?! I a, still lost. That rocket science thing again. Good luck. I know you can get it done and figured. You da girl!
July 11, 2009 at 5:48 am
keep going you will get there it aint never is to get the diet right
July 13, 2009 at 8:11 am
One of my staples is to take canned salmon, mix it with spicy mustard (so that it’s the same consistency as tuna fish), and eat it on a whole wheat tortilla.
It’s easy to make, even at work, has a good mix of good fats, complex carbs, and lots of protein.