Thu, May-13-04, 08:42
|
|
Senior Member
Posts: 353
|
|
Plan: NHE
Stats: 135/133/140
BF:15%
Progress: -40%
|
|
Quote:
Originally Posted by AL2105
Thanks for your replies. Here goes:
typical day is 50-56% fat/10-14% carbs/20-30% protein. Calorie breakdown is as on prior post, about 2000-2500.
Breakfast: usually 3-4 string cheese, 1/2 an apple, mug of coffee with heavy cream. Couple days a week 2 eggs / 6-8 pieces of bacon. Sometimes 12 oz. tea w/ 1 pack sweet n low
Lunch: always around 6-8 oz of meat (fajita, chicken, sausage, etc) with 1/2 cup beans OR couple slices tomato, an ounce or two of some kind of cheese. 12 oz tea w/ 1 pack sweet n low
After workout EAS Carb Sense, about 150 kcal, 2 grams CHO, 25 grams PRO.
Snack: couple more string cheese / or q pc 100% whole wheat bread 1 tbs peanut butter / and 1 pint whole milk. Will also do 1 cup whole milk after dinner as a snack before bed.
Dinner: another 6-8 oz meat, more tea, maybe another 1/2 cup beans or 1/2 cup broccoli, etc.
My old workouts were weights (45 minutes, 2-3 bodyparts per day, supersets, no breaks between other than to change weights) and cardio the next day for 45 minutes, usually with a 20# weight vest, walk / sprints.
Past week and a half doing 45 minutes hard core calisthenics, sometimes adding an additional 30 min of jump rope / cals morning or night. Take one day off every 4-5 days.
PS somethings that we don't normally count as carbs, such as sweet n low or tea, come out with them in Fitday so thats from where I get my figures. And I always try to over estimate a bit the food I eat and underestimate my workout calories to offset our normal tendency to do just the opposite!
Sorry this post is so long!
|
i would for sure switch the bread and the milk for something less processed (the bread) and w/o lactose (the milk). if you are eating regular pb, switch to natural, which has no trans fats or added sugar.
have you ever thought about a 70f-25p-5c ratio or 65-30-5? these are my two favourites, if you were wondering.
in my estimation, 2500 cals isn't a bad amount to be cutting on on a keto diet... your BMR is around 2000 cals.
and the flax issue... you need to take in 15 tabs to get the amount of omegas from one Tbsp of the flax oil. i personally take salmon oil because it's omega 3 already and only omega 3 (we get enough 6 & 9 in our diets already, which is in flax oil) and there is no conversion that needs to take place in the body in order to absorb omega 3. just my .02
|