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Checked out the IIFYM website again this morning. It recommends 175 grams of protein per day and only 63 grams of carbs. Wow. I'm lucky to get in 100 grams of protein and it is a good day when I can keep carbs under 100 grams. Of those carbs, apparently 35-44 grams should be fiber. I did go ahead and order protein powder from Swanson Nutrition which will give me about 20 grams per scoop. This morning I made a delicious smoothie using Kale, frozen pineapple chunks, frozen raspberries, fresh blueberries, unsweetened almond milk and a touch of vanilla greek yogurt. I've started making more smoothies lately but today was the first day I decided to add Kale. I'm trying to add more leafy greens to my diet. Today, I can proudly say that I will have had a total of three cups of leafy greens by lunchtime. When the protein powder comes in, I can add a scoop or two to the smoothies to kill two birds with one stone. I also ordered chia seeds and PB2. I plan to add the chia seeds to cottage cheese and use the PB2 in a fresh smoothie on occasion. It is a challenge for me to add a lot of protein when we have been trying to limit meat intake.
I ran into a friend who previously worked in my career field, but after having a child has left full-time work. When I was running last weekend, she had booked the same hotel and was participating in a bodybuilding competition. I have never been one to admire female bodybuilding. The bulky muscular physique was something that simply does not appeal to me. But, I have to say, my friend looked down right amazing. She did have some muscle bulk, but she was so ripped. I've considered emailing her and asking her for some guidance on my diet. Her arms looked amazing, yet she still looked very feminine to me. Not surprisingly, she took first place in her competition. I don't know much about body building, but the photo of her on stage really made it easy for me to discern that her muscle tone was far superior to anyone else on stage. I liked that her spray tan wasn't so dark that it distracted from her physique too. It has somewhat inspired me to want to start focusing more on strength training. In no way do I want to enter a competition where I am accessorized with a tiny, shiny bikini and strut myself on stage where my body is judged. I do not have the body-confidence for that whatsoever. But, I would like some definition in my arms, shoulders and back. God forbid if I could actually carve out some abs! I do still have a bit of fat loss to go before real muscle definition can be seen. My leg muscles (thanks running!) have started to appear more defined though. I have 40ish pounds remaining until I reach my goal weight. However, I want those 40 pounds to be fat-loss, not muscle. When I started this journey, I mostly focused on calories in/calories out. Frankly in the beginning my calories were way too low. I did lose weight fast and it kept my momentum up. But, I didn't really pay a lot of attention to my caloric makeup. Loosely I had planned a 40-30-30 caloric makeup. That has still been my guide to this point. But, I do think I now want to follow the IIFYM a little closer. I haven't thought out a plan to reduce carb intake, increase fiber intake and increase proteins. I am going to have to really focus on meal planning. I think laying out things to thaw in the fridge before work will help me tremendously. I don't know the affect reducing the carbs will have on my running. I suppose I can give it a try though and if it doesn't work I will simply go back to the 40-30-30 plan. Obviously with the marathon next weekend, I am not intending on making any drastic dietary changes this week. In fact, I will likely carb load Friday and Saturday. But the following Monday (I should have my order in by then) I believe I will give IIFYM a try. Increasing the protein intake to comply with the IIFYM plan will likely be very beneficial to recovery post-marathon anyway.
I hope everyone has a great weekend.
2MC
Diet Calendar Entries for 25 April 2014:
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1461 kcal
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Fat: 61.07g | Prot: 120.00g | Carb: 133.66g.
Breakfast: Dannon Greek Yogurt - Vanilla, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Raspberries, Blueberries, Dole Frozen Pineapple Chunks, Kale. Lunch: Clover Valley Chunk White Chicken in Water, Light Mayonnaise, Flatout Light Original Flatbread, Hidden Valley Fat Free Ranch Dressing, Treasure Cave Reduced Fat Crumbled Blue Cheese, Tomatoes, Spinach. Dinner: Baked Sweetpotato (Peel Not Eaten, Fat Not Added in Cooking), Chicken Breast. Snacks/Other: equate Fiber supplment, Hershey's Coconut Creme Kisses, Blue Diamond Whole Natural Almonds. more...
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2095 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 50 minutes, Sleeping - 23 hours and 10 minutes. more...
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 Comments
Those carbs sound insanely low (63g???). I stay anywhere between 120g-160g carbs and 175g-200g protein and fats under 45g. Depending on your training, you need those carbs. I don't consume more than 10g carbs after lunch tho, so I take it all in at breakfast or lunch. Whether its in my oats, sweet potato, fruit, etc. Good luck! Love seeing your awesome progression!
25 Apr 14 by member: Megan Quezada
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It sounds low to me too, but I'm going to give it a shot I think after I finish my race next weekend. I suspect if I increase my protein to 175 g, I will have to drop those carbs quite a bit anyway to stay within my caloric RDI.
25 Apr 14 by member: 2ManyCurves
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what is yours if I may ask???? I usually fall about 1400-1500cals. with those numbers so I wonder if I cut my carbs in half just how high my proteins would go if I'm already usually about 175/200g!?!!!
25 Apr 14 by member: Megan Quezada
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Currently, I am shooting for under 1500 calories per day. But, the last few months, I have been between 1500-1650. My fat calories are fairly high. I eat a ton of almonds and other "healthy" fats.
25 Apr 14 by member: 2ManyCurves
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bodybuilding is fantastic. The bodies up on the stage however have been dehydrated a bit to show more muscle definition. Off stage they will look softer. She lifts weights and a lot of them. Bodybuilders have to. She also when in a pre competition cut will eat a lot of the same bland food over and over and over. Lots of chicken and eggs and maybe fish. LOTS of protein. Very little of anything else. In their off time, they eat pretty much like us. Track calories and work out. Abs, really are made in the kitchen.
25 Apr 14 by member: Alex_is_Hawks
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I think it's great that you're looking to increase your protein. I was concerned when you said you were cutting back on meat, because that really is the most abundant source of protein. I love protein. It makes me feel full and satisfied (my appetite is ravenous if I don't eat enough of it). It's also good for maintaining and building muscle mass. Strength training and weightlifting are both great. People need to add muscle to their bodies constantly, because muscle is lost with age, and that is why people gain weight as they get older. More muscle also means a faster metabolism. Good for you :)
25 Apr 14 by member: ChristyLA
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Hi 2MC, I have to say that most of your details on balancing nutrients goes over my head. I've been disabled all my life so could never even think of body building. I do some low-impact exercises for strength & flexibility. I have to be very careful because having a genetic collagen defect, & hypermobility syndrome, I can easily tear muscles & other soft tissues. I'm doing ok though, & have lost some of the weight my surgeon wants me to lose before my hip replacement surgery. I agree with you in not enjoying seeing women who are so muscular they look deformed. Or men either, for that matter. I do like people with well-developed muscles though, like Lucy Lawless (she's older I know, but still awesome), & Arnold Schwarzenegger, among others. We all have our battles, don't we? I'm on a 1200-1400 calorie, low carb diet, which seems to be working very well for me. Just eating whole foods & keeping away from fatty, carby snack foods & desserts has done wonders for me, so I can see how adjusting your protien & carb proportions would make a big difference in your energy levels & strength to run & exercise. I wish you great success in your upcoming race, & in your healthy lifestyle choices. You inspire me! :)
26 Apr 14 by member: GLAMMER
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Christy---It has been difficult to balance what I read/see from the benefits of vegetarianism with the other recommendations on protein. After the past several days of increasing my protein to over 100 grams per day, I am noticing a massive difference in my appetite. I'm still learning...
Glammer---Thank you for your message. Hats off to you for your success even with medical obstacles. I would LOVE to look like Lucy Lawless.
Alex---I'm going to have to get rid of my layer of abdominal fat before abs can be seen. But, I'm hoping that with time I will be successful.
26 Apr 14 by member: 2ManyCurves
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