Here we go, again!

I'm feeling motivated to lean down so over the course of the next 6-8 weeks you will hear me talk about dieting! I'll post my daily workouts and meals, blogging about it helps for me to stay on track. A good rule of thumb for losing weight is to expect to lose .5-1.5lbs a week. That way it is a healthy and sustainable loss.

Breakfast-

3 egg whites, 1 whole egg

1/2 Grapefruit

Coffee with unsweetened almond milk & splenda

216 Cal | 8.3g Fat | 16.5g Carb |19g Protein

Snack-

1 scoop low carb whey

1 tbsp natural peanut butter (the kind you have to stir- no sugar or molasses added)

223 Cal | 10g Fat| 9g Carb | 25g Protein

Lunch-

4oz of 93% lean ground turkey

1 C. bell pepper and onion sauteed in safflower oil

(I used 1tbsp oil cooked with 1 yellow bell pepper, 1 green, and one yellow onion. This made for 4 cups of vegetables. So approximately 4g of fat are in my vegetables per serving.

226 Cal | 11.4g Fat | 7g Carb |21g Protein

Snack (pre workout)-

1 scoop low carb protein powder

129 Cal | 2g Fat | 6g Carb |21g Protein

Post workout-

1 small apple

72 Cal | 0.2g Fat | 19g Carb | 0.4 g Protein

Dinner-

4oz lean beef

2 cups spinach

1/2 tbsp safflower oil

229 Cal | 12.5g Fat |2.2g Carb | 26g Protein

Total-

1095 Cal | 45g Fat | 60g Carb | 112g Protein

One of my favorite websites is www.fitday.com. I can track my calorie and macro nutrient intake here.

I need to adjust my calories some more, I need more protein and calories. Some of the things I have to consider when making a diet are:

Eating carbs post-workout and Eating carbs earlier in the day

Not combining carbs and fats in the same meal

Females can only digest up to 30g of protein per couple of hours

Having a good protein, carb, fat ratio

Eating every 2-4 hours

Getting enough protein in

Adjusting my caloric intake

Workout-

Lat pull down 3 x 20 (superset)

Lunge 3 x20

Seated row 3 x 20 (superset)

Pop Squat 3 x 15

Incline dumbbell bench press 3 x 20 (superset)

Lunge with dumbbells 3 x 20

Bosu Pushups 3 x 15

Lying hamstring curl 3 x 20

Tricep extension straight bar 3 x 20

Lateral raise dumbbells 3 x 20 (superset)

Step ups 3 x 20

This workout took 45 minutes. I moved very quickly and super set most everything to keep my heart rate up.

45 min elliptical medium resistance

Challenges:

Someone brought over a free pizza but I declined. It wasn't hard :)

I got home from the gym and dinner was already made, but it wasn't what I had set out to eat. I feel bad, but didn't eat the meal that was already prepared. I wasn't sure the macro nutrient break down. Selfish of me, maybe, I am focused though.