Just thought I would check in. There hasn’t been that much interesting this week either from a food or exercise standpoint.
Well, a little bit maybe. Food, I’ve mostly worked on getting more protein. Let me see. Since last Saturday, my daily protein has been: 99, 101, 135, 92, 90, 88, 87. My goal is 100 grams and my bare minimum is 81 grams. That is equal to my lean body mass. I have enough body fat that eating equal to my weight isn’t really necessary. So, 81g is OK, but I really want to hit 100. With the limited calories I can eat and still lose fat, given my low resting metabolic rate (1120) it is super hard to get in enough protein. I ate out Saturday (99g) and Monday (135g). We bought rotisserie chickens at Whole Foods so I did pretty well early in the week. Wednesday was low (90gfor a day when I did strength training. The problem there is that I overslept so had a Quest bar for breakfast. That was fine, 21g of protein. But, I had weight training at 1:30 so wasn’t that hungry before hand. I knew I needed to eat something so I didn’t get low blood sugar so I had a Kay’s Naturals pretzel sticks package (12g) and a cheese stick (7g). That was OKish. But then I had a salad for dinner (25g) and even with a couple of snacks only got to 90g for the day.
Thursday I struggled because I ran out of rotisserie chicken. I did get a sandwich late in the day from Which Wich. I made it a Skinny Wich (they remove some of the inside of the bread from the roll so it is less calories), I still just got to 88g. Next time I go there I think I’ll get a Bowlwich which is no bread at all. Then I could get double chicken and that would work to get more protein for but without the calories and carbs from the bread.
So, what I learned from this is to really priortize the protein and have some more lower calorie sources of protein. And go to Whole Foods and get another couple of chickens when I start to run low.
Exercise was pretty good this week. I worked out 5 days. The new schedule with my trainer where I do 3 sets in a row instead of doing the circuit is working better for me I think. It seems like more of a weight workout than before. My heart rate doesn’t get as high but I don’t need it to. I have my cardio days for that.
From a weight standpoint I’m up a couple of pounds from Monday. I don’t think it is “real” weight gain as weight has fluctuated a lot this week. I think my body is still adjusting the the higher protein and the changes in my weight workout. I don’t have to weigh in until October so I’m not worried about it.