My summer fitness plan

[PrincessFiona]

I thought I'd start my own thread for support. Maybe you all can encourage me. I started Nutrisystem again 2 months ago. In the first month, I lost 15 pounds. Then ... I fell off the wagon (damnit!). I have slowly gotten myself back on track, but it has been hard. I really want to try to stick with this for awhile though. I know that I have posted weight loss threads for years. I had some success for awhile and lost 70 pounds, but I gained it all back plus 10. My feet hurt so much now that it is hard for me to even walk through mall or around the office. I NEED to get in better shape.

So here is me saying publicly that I am working on this....so that I can be accountable.

I went on my first walk yesterday and my goal is to walk every evening now.


Kris

[poky]

Good for you!!! Getting back on track is great, and so is getting some exercise! :yay:

[SoonerTexan]

Yay!


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[Thirteen]

Just getting going everyday is the battle: I'm cheering you on!


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[ladymoreta]

Excellent plan! I know from your posts in the past that walking is a great stress-reliever for you as well as fantastic exercise. You can do this!

[ballibeg]

Podcasts are keeping me company in the gym (my new exercise whilst I'm off the farm). They help keep me at it!

[Ladybug]

I'm also following instagram fitness accounts to keep me motivated! My co-worker and I have both worked together to clean up our diets. It's nice having someone on the same page to encourage and hold accountable. I wish I could find a w/o partner, even for 75% of the time. So far it's been a sole pursuit. I started weight training and it's changed my body more than any cardio. Weights/resistance is essential to change body composition (fat:muscle) and will improve bone strength. More muscle=higher metabolism. I've worked out all my macros (fat/carb/protein) and plan it daily through fitness pal app which can break the day into macros. I have the formula for weight loss if you want it. It's a 500 cal deficit daily to preserve muscle and lose fat. I'll be following and cheering you on!!!

[Thirteen]

I'm also following instagram fitness accounts to keep me motivated! My co-worker and I have both worked together to clean up our diets. It's nice having someone on the same page to encourage and hold accountable. I wish I could find a w/o partner, even for 75% of the time. So far it's been a sole pursuit. I started weight training and it's changed my body more than any cardio. Weights/resistance is essential to change body composition (fat:muscle) and will improve bone strength. More muscle=higher metabolism. I've worked out all my macros (fat/carb/protein) and plan it daily through fitness pal app which can break the day into macros. I have the formula for weight loss if you want it. It's a 500 cal deficit daily to preserve muscle and lose fat. I'll be following and cheering you on!!!

I'll take the recipe! I need to sit down and do macros...


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[Phoebe]

I'll take the recipe! I need to sit down and do macros...


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Me too, please!


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[rufflesanddots]

I've always been so overwhelmed by the macros thing. How do you figure that out?

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[TulipsAndSunscreen]

Yeah how does the macro thing work?

[Ladybug]

[MENTION=810]Michele[/MENTION] is much better versed in macros. She's been doing this for a couple of years and I went to her for help a few months ago. I just now think I'm getting it. LOL. I've read Thinner, Leaner, Stronger and Michele recommended The New Rules of Lifting and the macro formula's are different. Everyone has an opinion I guess. Basically macros are how you should divide your daily allotment of calories (carbs, fat, protein) depending on your goals: weight loss (cutting), maintenance, or bulking (adding rapid muscle/fat to later cut). My body fat % is around 27-28 based on body measurements. I should cut and lose fat. Here's the starting cutting diet my author suggested if your body fat is below 30%:

Daily numbers to hit:

Carbs: 1.2 grams of protein per pound of body weight per day

1 gram of carbs per pound of body weight per day

0.2 grams of fat per pound of body weight per day

For a 140 pound woman this would be:
170 gm protein
140 gm carbs
30 gm fat

or 1510 calories (4 calories per gram for protein/carbs and 9 calories per gram of fat)

I'm using the fitness pal app (free) because you can put punch the nutrients button and get a pie graph of your macros and total counts. Here's pic of mine from today...

[Ladybug]

Ugh. It won't let me put the picture up of my macros. It's pie chart with hard numbers listed below. I planned out my meals today and I was 10 grams over on fat, and under on protein and carbs. It tells me I need to adjust my plan or compensate tomorrow.

I thought peeps were crazy for weighing their food and planning their meals, but when I don't do it I start gaining weight again. I eat all day long. Every 2-3 hours. I'm not hungry. It's the composition that has changed. I struggle with my alcohol calories (between a fat and carb) but we all have our struggles The strict tracking has made baby steps towards me cutting back and feeling accountable.

I'm working damn hard on my muscles and don't want to lose any so the loss is slow and steady. It's the first time I've been losing in 10 years though!!

[Michele]

Some sources recommend women consume no less than 0.4g fat per pound of body weight.....that ends up meaning a lower carb diet at a similar calorie goal.

And some sources argue that 500 calorie deficit is too severe and will result in too much muscle loss.

Overall, a good place to start! And then after a few months you can play with it and see how your body responds best!!

[rufflesanddots]

[MENTION=810]Michele[/MENTION], DO YOU UNDERSTAND HOW TO FILL OUT THE NROL4W CHARTS??????

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