2.11.15 – Day 23

12 Feb

Day 23

Ok so I was going to share a story, but we’re gonna do some more learning today instead. That’s better anyways. And you guys will want to read this one. It holds an awesome secret – MORE CARBS FOR YOU ALL!

Let’s talk fat loss & calories.

The calories you eat everyday are your “daily energy intake”. The calories your burn everyday are your “total daily energy expenditure”. If you eat more calories than you burn you will be in a surplus and gain weight. If you eat less calories than you burn you will be in a deficit and lose weight. The food list that I provided in the beginning of this Challenge makes it very difficult to get to a calorie surplus.

Last week when I met with you guys we talked about calories and fat a bit. As I explained then, I urge all of you to try tracking your food – use an app like MyFitnessPal to make your life easy. Now, I am not saying you need to track and log your food for the rest of your life. Just try it for a week or two. If you eat fairly similar day to day, you will know a roundabout number for your calories and won’t have to keep tracking everyday.

If you successfully eat less calories than you burn you will lose weight. Want some proof? DIG IN.

Now, this Challege is called SHREDfest. We’re not really concerned much with losing weight. We are concerned with losing fat. This is a little more difficult than just restricting calories. The makeup of your meals, in combination with your workouts will favor in losing less muscle and more fat as your weight drops. None of us want to lose muscle, so keeping it is important.

I know I have stressed the importance of hitting all 3 of your macros (macronutrients) with your meals. Your 3 macros are Protein, Carbs, and Fat. Protein & Carbs are worth 4 calories per every gram, and Fat is worth 9 calories per every gram. Beyond working towards our “daily energy intake”, these macros help different functions in your body.

PROTEIN breaks down into amino acids. Protein will help retain your lean muscle mass on a diet. As we are doing, you should be shooting for 0.8-1g per pound of body weight. EAT YOUR PROTEIN!

CARBS are your source of energy. Your brain needs carbs and so do your muscles. Your muscles store carbs as glycogen. Your muscles need this glycogen when you exercise. AKA – if you aren’t eating enough carbs your workouts are going to suck.

FAT moves fat soluble vitamins throughout your body, helps produce hormones, and is needed to build up your cell walls. Most of us have plenty of fat (fluff) on our body to spare. That’s what we’re all trying to get rid of here and what we want to use for fuel (other than during exercise).

So here’s where you need to do some digging on your own. The number of calories that you need for fat loss varies from person to person. It depends on your current weight, height, age, activity level, gender, etc. To calculate yours CLICK HERE.

As we talked about going into this Challenge, we are working in 2 phases. What we want to do from here on out is try to specifically hit those numbers instead of just eating to eat.

  • Try keeping your fat intake a bit lower on days you workout. This should keep your calories ~200 lower than usual.
  • Eat less carbs on days you don’t workout hard. We’ve been doing this already so that should be easy. Take 100-200g of carbs off of your recommended number from the calculator. Stay low carb.
  • Keep rocking the protein & green (fibrous) veggies and fibrous fruit. Especially on days when you don’t workout.

So what do you need to get out of this? We keep our insulin levels low during the day to burn fat. This is also why we fast. We keep our insulin high during/after a workout to burn carbs and help our muscles out.

SO YOU GUYS ARE ALLOWED MORE THAN 30 GRAMS OF CARBS FROM HERE ON OUT. 
BUT
YOU NEED TO STICK WITH THE GUIDANCE ABOVE. IF YOU DON’T WORKOUT HARD (WITH WEIGHTS) TAKE CARBS OFF YOUR DAILY NUMBER!

Log for today due Thursday 9pm.

 

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6 Responses to “2.11.15 – Day 23”

  1. Fred February 12, 2015 at 4:00 am #

    Waited 2 hrs
    Apples
    Wod: 4+35
    Extra challenge: 6:30
    Water 200 oz
    Chicken and asparagus
    Slept 7 hrs

  2. Cara Martinez February 12, 2015 at 10:09 am #

    slept terrible
    waited to eat
    2 eggs with 2 organic hot dogs 1/2 avocado
    wod 4+34
    challenge wod 7:42
    protein shake
    veggie chips
    ground turkey with peppers, zucc, onion, pile of guac
    pile of almonds/cashews
    1 apple

  3. Pilar February 12, 2015 at 2:26 pm #

    Waited more a few hours

    B/L- eggs, kale, some turkey bacon
    D-
    WOD- 6+1 Rx
    Challenge WOD- 8:40 (1805 meters)
    Sleep 8 hours
    125 oz water

  4. Kendra February 13, 2015 at 3:17 am #

    Waited 5.5 hrs- water
    Wod- 235
    Lunch- potillos grilled yellow fin tuna (plain & no bun) garden salad w/ balsam vinegar
    1st phorm protein
    Dinner plain hamburger w/ small salad-no dressing
    Water- 154oz
    Sleep- 8hrs

  5. tony b February 13, 2015 at 4:47 am #

    I swear i did this last night when i read it. But i have felt like shit so i may not have been thinking right.

    Sleep 8
    Waited 3
    Bacon n eggs
    Coffee
    Water
    Coffee
    Coffee
    Coffee
    Water
    Salad, cucumber
    Protein shake
    About 100 oz water
    No wods lots of rest

  6. HopeMarie February 18, 2015 at 3:36 am #

    Waited 2 hours to eat
    Slept 6 hours

    Breakfast
    Broccoli, Steamed 1 cup, Scrambled 3 Eggs
    Lunch
    Sunbutter 4 tbsp, Baked Chicken Thigh (No Skin) 6 oz., Celery 1.5 Medium Stalk, Baked Broccoli In Coconut Oil 1 cup
    Snacks
    Kerrygold – Reserve Cheddar Cheese, 2 oz, Nicks Sticks – Free Range Turkey Snack Sticks
    Simply Orange – Orange Juice With Mango 8 Fl oz, Now Sports – Egg White Protein Scoop Vanilla, 1 scoop

    96 ounces of water
    Science Fair Display Board gradings WOD 🙂
    46 grams of carbs

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