Etoile's journal!

[etoile]

Female: 23
6'1''
150lbs.



Today: (not going to break down cals, etc just yet. I have a pretty good idea since I've recorded my diet many times before...sooo

Morning

1c oatmeal
1 med. banana
1/2 c. blueberries
1/2 c. vanilla soymilk

1 orange

Snack

1 whole wheat tortilla (120 cals)
1 slice soy cheese

1/4 c almonds (if I'm extra hungry)

Lunch
3oz tofu
2c. romaine and leaf lettuce
1c. yellow corn
1 slice 7 grain bread
(would've had 1c. low-fat cottage cheese too, but ran out )
1 kiwi

Snack
16oz. coffe soy milk (usually 1 8oz container of low fat organic strawberry yogurt) --- ran out too! arg!
1 med. apple

Dinner (this is what I plan on having) (5:30pm)
3oz. tofu
1c. steamed broccoli
1 slice 7 grain wheat bread
1 whole wheat tortilla 1c. veg refried beans and lettuce
1 med. apple

Snack
Uhh not sure, but I'll eat something w/ protein around 7:30 pm


water all day

walk 1/2 hr. did pilates yesterday and I have tons of stuff to do, so probably nothing else but loading my car with boxes (ooph)
yes, I'm moving!

that's all I know I need to eat more if I'm going to get more muscle, hoping for suggestions on excercises and what (and when? eat?)

[etoile]

Going to edit this entry throughout the day...

I had a little more for dinner b/c I was planning on being pretty active the while evening, and turns out I had so much energy!

2 slices 7 Grain bread (110 cal, 3 prot, 1.3f)
2 serv. tofu (140cal., 14p, 6f)
ketchup (yes, its bad, but sooo good!)

That really filled me up. Plus I drank 16oz. H20 afterthat.

I loaded boxes into the car for 1/2 hr. I live on the 3rd floor, so going up and down with heavy boxes really gave me a workout

after that I decided to do some Tae Bo for 15min., just to keep my heart rate up from moving. I felt pretty good, so why not

Rest for 1/2 hr.

Took a walk to the Library, 45 min round trip.

rest for the night

I had 8oz. Vanilla Soy Milk right after I got back from the Library (130cal, 3.5f, 7p)

Later before bed, 1/2c chickpeas and 1/2c yellow corn (110cal, 1f, 6p; 80cal, f?, 3p respectively)

This morning I worked a few Pilates moves (15min total)
I might try to find some pics of the routine I usually do, and try to find some NEW ones, just becuase I've decided I need to push myself more.

I like the amount of cardio I do, but I will increase the intensity and maybe lower the amount of time for now to see if I notice anything different. Lately, I've been doing a lot of cardio, and not enough muscle work so I'm going to try and balance that out more. And finally, eat cleaner. I've fallen into a little rut where I eat a bit too many refined sugars, not everyday, but where I eat a granola bar, I should be eating a piece of fruit or some clean protein. so, I'm going to work on that as well.

Also, I've calculated my caloric needs in the past, but I'm going to post it here for reference. Maybe also chart estimated cals. used during a workout. I'm NOT trying to loose weight. Trying to gain a bit more muscle lower body fat. so I want to make sure I'm getting enough fuel in the day to keep my metabolism burning strong.

Going to take a walk on my lunch break for about 30min. but that will be the extent of "cardio" ha I wouldn't really call it HIIT, but its something.

Hoping for a good workout Sat.!!

[etoile]

http://www.discussfitness.com/forums/showthread.php?t=2572

linking this to journal for reference

[etoile]

Originally Posted by etoile

http://www.discussfitness.com/forums/showthread.php?t=2572

linking this to journal for reference

ok, I check on caloric needs for a moderatly active person (moi)
and I need from 2200-2400 to maintain? not sure if that's right...but we'll go with it.

I figure from some of the tools I've used that yoga (can't find pilates) a 30 min session will burn 180cals for me

walking at 4mph for one hour will burn 300 cal.

if I do both in a day, that's 480 cals burned just from exercise.

good to know

links
http://www.ivillage.com/diet/tools/healthcalc/

http://www.workoutxpress.com/calcula...ries_women.php

[cursor]

Sounds like a proactive approach (that's the only kind that worx). Reference data collection and referencing is an important part of the learning process (which never ends). It will be interesting to see where your optimal caloric intake lies. It's always necessary to see pay attention to the way that your body responds to physical stimulus and fuel intake. Hey, if it's not quite right ... just tweak it a bit. Don't go overboard.

By the way, in addition to finding your caloric target, you'll get your best results by paying some attention to WHEN you should eat certain macronutrients (protein, carbohydrates, and fats). Feeding yourself too many calories (and using the wrong fuel type) at any particular time can be detrimental to your goals. On the flip-side, not eating enough (when the body is screaming for more fuel) can short-change your growth. you might find it interesting to paw throught the following two threads:

Slimming Down
Workout Timing and Diet Tactics

[etoile]

Wow,

lots of info to digest. I know the body needs fat, but I didn't realize it was to burn more fat! I usually get mine from nuts and olive oil. The rest of the "fat" comes from the soy I drink and small amounts from the other food I eat throughout the day.

Any other fat I could eat? (no meat please) Anything but nuts and oil (and fatty fish) are escaping me at the moment. But in reality, I would be happy to have a handful o' nuts once or twice a day no prob! I love them and I don't think I would get bored with that...

anyway, thanks again cursor for your help.

hopefully this weekend, I can focus on writing down food intake and finding out the macronutient splits etc. I know its a lot of work in the beginning, but it will all pay off in the long run!

[cursor]

Quality fat sources include whole olives and avocados. Both can add wonderful flavor to your meals. Remember that adding quality fats to your meals must be done in moderation. Over-doing anything can be a bad thing. Make the puzzle pieces fit.