How did I do today??

[jenscats5]

I really need to get back on track with my eating & training. Here's what I ate today:

8:30 am -- woke up
9:30 am -- 5 egg whites, 1 whole egg scrambled, 1 packet catsup, 1 packet regular oatmeal with splenda, cinnamon and nutmeg (made with water)
10:50 am to 1:20 pm -- work out (left house at 10:50 & walked to the gym for 1 hour, did chest & biceps, abs, walked home 1/2 hour)
1:30 pm -- protein shake made with water, 1/4 cup skim milk, shot of vanilla extract, 1 strawberry, 1 scoop ON Vanilla flavor
3:00 pm -- 3 hardshell crabs, 2 crawfish, chicken & 1 cup vegetables
7:30 pm -- steak, sweet potato fries, 2 tblsp catsup, salad with olive oil & vineager dressing, 1 calcium chew, 1 Natural light beer (12 oz)

1567 cals, 166g protein (43%), 97g carb (22%), 14g fiber, 29% fat (7% sat, 5% poly, 12% mono)

I know, I know about the beer, but I'm not planning to compete and want something to live with, everyday, while losing some BF and keeping the muscle I have or gaining some strength.....I got somewhat off track the last few months...

 

[Daisy_Girl]

I'd drop the skim milk in the PW shake. The milk will make it take longer to get "into your muscles" (if that totally non-technical term makes sense). Your PW shake should be as basic as possible to be utilized quickly.

Also, dinner at 7:30.....then nothing until tomorrow morning? That is a long time (~12hrs) before your body is fueled again. I'd add a small shake around 9-10pm (bedtime-ish) or even a small piece of lean protein. Maybe add the milk to this shake - it will slow the digestion process.

Are you SURE on the protein...that seems high, even the carbs seem a little high. How much protein in your PW shake? Give complete breakdown for each meal, as I am unsure on seafood breakdown and your portion sizes. I think the portion size is bigger than I am thinking to account for the higher protein and carb intake.

Do you eyeball food amounts or do you weigh everything?

 

[jenscats5]

I weigh & measure everything & log it into fitday.com, so I'm going on what comes up when I log it in......

Oh and I just ate the rest of a Luna bar (caramel apple) that my hubby bit into, decided he didn't like so I finished it.....should I still have a shake at 10pm?? Maybe some cottage cheese??

The protein shake I have is ON Vanilla Ice cream flavor at 23g protein per scoop....

Oh and I put 1/4 oz walnuts in my oatmeal, forgot to mention that....do you still want more precise measurements??

 

[Daisy_Girl]

Hmm...CC is a good pre-bedtime "meal" too. I always forget about that because I hate it. lol

Well, if you measure everything, I imagine it is coorect through Fitday. BUT, I just feel like the protein is high, as is the carbs. I didn't really look at fat since I don't usually worry too much about fat intake. BUT...you measure meat before or after cooking? That can really impact ratios.

Protein....
Meal 1 has about 30g (eggs have about 26g, plus little extra from walnuts)
Meal 2 has about 30g (1 scoop protein plus a little milk)
Meal 3 has about 40g (?...not sure on seafood amounts)
Meal 4 has about 40g (?....dependent on size of meat)
So I am getting about 140g protein.

Whoops...just saw the chicken in Meal 3....so the protein count might be right, but again, could be portion size.

Carbs.....
Meal 1 has about 30g (oatmeal)
Meal 2 has about 15g (milk, strawberry)
Meal 3 has about ???...what veggies are you eating?
Meal 4 has about ???...what is the portion size on the sweet potato fries? What about the salad...what is in it?

 

[jenscats5]

meal 1: 5 egg whites, 1 whole egg (logged into fitday as 6 egg whites, 1 egg yolk), 1 packet regular oatmeal, sprinkled cinnamon, nutmeg & splenda over, 1/4 oz chopped walnuts
post w/o: 1 scoop ON vanilla, 1/4 cup skim, large dash vanilla extract (imitation), ice, 1 frozen strawberry
meal 3: 1-1/4 cup veggies (birds eye broccoli stiry fry mixed with snap pea stirfry and fresh diced tri color bell peppers), 3.25 oz grilled chicken, 2 steamed crayfish (ate the tails), 3 harshell #2 male crabs -- picked the meat out, didn't pick all the meat & weigh it, just logged the crabs into fiday (going by fitday's numbers on this)
.30 of a Odyssey bar (bite out of hubby's protein bar)
meal 4: 4.38 oz grilled steak, 3 tsp olive oil, balsamic vinegar, romaine lettuce, cucumber, tri color bell pepper, 2 small wedge tomato, 1 12oz beer Natural Light, 1 calcium chew, 3.88 oz sweet potato fries (slices of sweet potato fried in veggie oil), 2 tblsp (guess) tomato catsup
3/4 of the Luna bar hubby wouldn't eat

1694 cals, 173g protein, 119g carb, 16g fiber, 28% fat (7% sat, 5% poly, 11% mono)

 

[jenscats5]

Oh and I weigh the meat after cooking then input into fitday....and pick the "cooked" tag

 

[Daisy_Girl]

Hmmm... ratios look pretty good. You could try lower carbs a little and bring up the fiber intake. But I know you have an issue with low carbs..... energy wise.

Have you tried a carb cycling diet? That might be something new to try. Have non-lifting days with SUPER low carbs (like just protein, fats and veggies, no starchy) and have the starchy carbs (oatmeal, potato) only on lifting days.

Also, potato is better off mid-day, not the end of the day.


They weren't blue crabs were they? I thought season started around Memorial Day...? *sigh* THAT is what I miss about Baltimore.....crabs with a ton of Old Bay...

 

[PBR]

jenz...like ketchup?? LOL

 

[jenscats5]

Hmmm... ratios look pretty good. You could try lower carbs a little and bring up the fiber intake. But I know you have an issue with low carbs..... energy wise.

Have you tried a carb cycling diet? That might be something new to try. Have non-lifting days with SUPER low carbs (like just protein, fats and veggies, no starchy) and have the starchy carbs (oatmeal, potato) only on lifting days.

Also, potato is better off mid-day, not the end of the day.


They weren't blue crabs were they? I thought season started around Memorial Day...? *sigh* THAT is what I miss about Baltimore.....crabs with a ton of Old Bay...

Thanks Daisy!

We got the crabs at a store locally, but I'm not sure where THEY got them -- for #2s they weren't really big. Yep, there's nothing like steamed crabs with Old Bay.....mmmmmmmmm

 

[jenscats5]

jenz...like ketchup?? LOL

yeah, can you tell? LOL As a kid I used to dip my potato chips in it, and drench everything in it.....I'm not giving up ketchup, no way!!