Kgirl7 Journal

[cursor]

Are you trying to follow what I recommended, or have you moved on to do your own thing? If you're saying that you are having a hard time with the low volume of food, then it's clearly not something that you can live with (without at least a change in perspective and determination). Make adjustments to something that you CAN live with and move foreward.

[laura817]

Originally Posted by Kgirl7

I was wondering if it's necessary to do 33/33/33 ratio? I think it might be easier for me to go with something like 40p-40c-20c or even better 30p-50c-20f. I'm having a very hard time with 33/33/33.. end up binging after 2 days.

Kgirl7 -- I am not an expert in nutrition, but it seems to me your fat intake (33/33/33 ratio) is a little bit high.

A rule of thumb that you might try to follow:

1.0 - 1.25g Pro x lb LBM
2.0 - 3.0g Carbs x lb Bodyweight (depending on your activity level)
.25g Fat x lb Bodyweight

You can use this as a base and adjust from there.

[Kgirl7]

exercise

Warm-up
Dead row
Dead lift
Upright row
Squats
Lunges
Biceps
Dead row

Squats
Plie squats
Pec flyes
Bench press

Dead rows
Dead lifts
One arm lat rows

Stationary lunges

Anterior delt raise
Flex lateral delt raise
Posterior delt raises
Military press

Biceps curls

French press
One arm kickbacks

Abs



Nutrition

8:15
egg --p06 c05 f05
egg white (2 Tbs)--p04 c00 f00
sugar free jelly (1tbs) -p00 c04 f00
Total:cals 106 p10 c09 f05

12:00
apple--p00 c32 f01
Tota:cals 125 p00 c32 f01

3:30
salmon (6oz)-- p42 c00 f07.5
teriyaki souse (1Tbs)--p00 c05 f00
steamed vegies (.75c)--p02 c03.5 f00
Total: cals 288 p44 c08.5 f07.5

Total for the day: cals 519 p44 c08.5 f07.5

Um, yeah not enough food, but I was too bloated from the days before.

[Kgirl7]

nutrition

9:30
oatmeal (1/3c)--p04 c18 f01.3
salmon (2oz)--p14 c00 f02.5
eggplant kaviar (3oz)-- p00 c06 f06
Total: cals 261 p18 c28 f10

2:45
salad (1c)-- p01 c01 f00
chicken (2oz) --p18.5 c00 f02
Resberry dressing--p00 c04 f00
Total: cals 126 p19.5 c04 f02

3:45
salmon (2oz)--p14 c00 f02.5
bruscheta--vegetable dish (1/4c)--p00 c08 f04
Total: cals 178 p14 c08 f06.5


7:00
yam--p02 c38 f01
chicken (4oz) --p37 c00 f04
eggplant kaviar (3oz)-- p00 c06 f06
teriyaki souse (2Tbs)-- p00 c8 f00
Total: cals 406 p39 c52 f10

8:30
whole wheat speggetti--p07.5 c37 f01
teriyaki souse (2Tbs)-- p00 c8 f00
salmon (2oz)--p14 c00 f02.5
bruscheta--vegetable dish (2Tbs)--p00 c04 f02
Total: cals 375 p21 c55 f07.5

Total for the day: cals 1363 p119 c151 f38


exercise
elliptical--35 min