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List what ding you on fats.

I'm under my calorie limit every day, but I think fats are kicking my ass. I need to find or eliminate my bad actors in my diet. It's getting frustrating.

 

Will do, it'll be tomorrow afternoon/evening before I can get it though, gotta be up at 0245 for work.

Make sure you're not eating to many carbs (breads, pastas, whites) as carbs will get you faster than fat.

 

I'm on that. Try to limit to 6 slices of bread a week.

 

Here's a good article on fats.
http://www.webmd.com/diet/obesity/features/skinny-fat-good-fats-bad-fats#1

For those that don't have time to read through the article:

There's good fat and bad fat, good fat is unsaturated, bad fat is saturated, all ingredient labels (that I'm aware of) will list each type of fat with how many grams per serving.
USDA reccomends that 20-35% of your daily caloric intake is from fat (I.E. a 2K calorie diet will have 400-700 calories from fat).

Fat has 9 calories per gram, carbs and protein have 4 calories per gram, alcohol has 7 calories per gram.

Good fats

Bad fats

 

Walked for the first 3 minutes to warm up then ran 2.75 and walked the rest to cool down.
Gonna be sore tomorrow and will probably make tomorrow a rest day because as much as I want to workout I need to let my muscles rest a little.


Ate a bad lunch today, 2 biscuits with sausage gravy so I need to eat something protein heavy to balance it out.

 

Thanks for that link. Good article.

 

I'm gonna eat bad tonight.

Grilled, spicy brats, baked potato, corn and asparagus. It's the sour cream and butter thats gonna make me go over my limits.

3 mic ultras

 

Anytime

If y'all have any questions just post them up and I'll do my best to answer them, I know a little bit about clean eating from my coach (she made me eat clean for 6 weeks before we even did a workout, before I started eating clean she sat down with me for 3 hours and explained the science of it, most of it went over my head but I retained some of it) and what I don't know from personal experience i usually have time to google or ask my coach.

Protein, carbs, veggies, that's what you need.
Unless you use a crap ton (half a bucket) of sour cream it won't push you over to bad, and butter isn't all "that" bad.

We all have to have cheat meals or cheat days, if you don't you can actually slow your weight loss, the body needs the occasional shock so it doesn't get into a routine.

 

If it's all right with y'all I'd like to post something motivational each day or couple of days depending on my time constraints.

 

No workout for me today (other than installing a turbo on a ford and hopefully getting the truck running today), gotta make sure I get a rest day.
Tonight will be a big cheat meal as well, my little twin cousins birthday party is going to be at a Mexican food place with really good chips and queso, as well as the mini cupcakes my sister is going to make, so I expect to be way over on calories, particularly carbs and fat.

 

Biscuits with sausage gravy....that's good eatin right there! Ya gotta treat yourself once in awhile

 

I went to my doc yesterday for a tuneup prior to my trip OCONUS next month so I didn't hit the gym. Of course she weighed me and I was pretty happy with the number, im at 227 so I've lost about 6 lbs over the last week. I did hit the gym today and ran 4 miles on the treadmill in 50 minutes so I'm pretty good with that.

 

.8 lbs down this week, not sure how accurate of a dry weight it was but I'm happy, it's not the numbers telling the story but my arms and chest tightening up and getting a little definition.

Ate bad again today, power went out due to a T-storm so I couldn't cook at home so I ate taco bell breakfast, healthy lunch, and some yougurt.
Not gonna eat dinner, had a protein bar post workout and my calories look decent for the day (and I'll be in bed in 30 minutes).

Workout was a killer, by itself it wasn't bad but the run at the end killed me, .72 miles in 10 minutes.


Also had a workout partner today (I think she was more of a distraction though), she did some jumping jacks and squats with me and just ran around the house the rest of the time.

 

Not sure what was up with my scale this AM when I weighed, just weighed for giggles and I've lost 5lbs this week.

 

Workout today, hit arms and core pretty hard, did 4 rounds.
Probably less than 2 weeks and I'll be bumping the box jump a little higher (I believe it'll go from 12" up to 14")


Not sure how my calories look for today, I'm not sure how to estimate the servings for my dinner.

 

Thought it was gonna be a rest day today, had an appointment after work so it was 12:30 by the time I got home but when I got home I realized I either had to workout or take a nap so I wouldn't fall asleep during school.
So I went and ran 2.1 miles, felt really good, on Friday I'm gonna go for 2.5.


Didn't eat good at all today, breakfast was light (3 links of sausage and a protein bar) then at 0900 when I left work I dropped by Taco Bell for a quick lunch, ended up going out to Applebee's with the family after my appointment and I ate chicken on quinoa (however it's spelled) and for dinner I had 3 taquitos.

2,965 calories in, 1,066 remaining for the day.

 

I woke up at 0300 this morning and decided what the hell might as well hit the gym. I ran 3.75 miles in 50 minutes and finished up with a fast walk. Total on the treadmill was 4.23 miles in 60 minutes. Worked out a bit but my left shoulder wasn't cooperating so I didn't do much. My best time and distance since I started back from rehabing my back and leg. Ill be glad when the weather turns warmer and I can climb back on my bike. I really enjoy going to the gym and my 3 month membership expires 3 March, I may just renew it for another 3 months.

 

Did 3 rounds of this today, I was supposed to do 4 rounds but after the frog hops in round 3 I have blurry/double vision so I cut the last round out.
Sprints/tire flip/bear crawl/frog hop distance was ~20 yards, tire is an old tractor tire that's almost 5' tall, not sure how much it weighs.