so maria pointed out that i totally miscalculated the 40% protein numbers in my last blog. i guess that's what happens when you drink a glass of wine while you try to get technical. so i went back and researched this morning just to make sure i wasn't crazy, and sure enough their are plenty of things out there suggesting for athletes the 40/40/20 diet. p90x is where my client told me about it years ago, when i first starting doing it....but that was back when i had a desk job and counting calories was as good a distraction as facebook is today.
as i took it then, and how i meant it for you now....is balance. i know avoiding starches is still stuck in everyone's heads from the atkins days, but those carbo loading marathoners have one thing right, carbs = energy.
so....back to the calculations. as maria pointed out, because fat and protein do not weigh in equally on the calorie scale, 40% of a 2000 calorie diet would put protein at 200 grams. a little much if you are not into smoothies offering 40gram of protein.
so...that said. the goal this week is just to eat more protein. different circles seem to have different calculations, one group does your weight, divided by 2, minus 10 for protein, one group does 1 gram of protein per their body weight, and body builders are going after it at sometimes 250-270 grams of protein per day.
nutritionists say that eating too much isn't necessarily bad for you, but eating too little can play a big part on muscle rebuilding and fatigue.
find your right ratio, keeping balance in mind. pay attention to how you feel at day's end, and more importantly week's end.
i will be happy to look at anyone's food log if you want to keep one for the rest of the week.
thanks, maria.
the concept
starts november 1st!
what's a two-a-day....that means if you work out hard in the morning, you do a light work out later in the day. so, if you weight train in the morning, i would suggest a 20 or 25 minute cardio of your choice in the evening. or, vice versa. weights and cardio in the morning...yoga at night. whatever. workout ideas will be posted on the regular.
the second workout doesn't have to be crazy. it will just get you moving, get your metabolism revved and keep you from dipping into the candy bowl or the pie tin into the night.
the design...very flexible...workout 5 days a week, with 3 days doubled up. weekends off.
or...
workout everyday and double up once.
or...
any combination...you decide.
a calendar will be provided to keep you on track.
the 2nd component. FOOD!
every week we will have a goal. for instance...one week it might be no sugar, one week no alcohol, one week no eating out. don't be scared....it's feasible and you'll be surprised how much you'll learn about your eating habits and what's actually on your plate.
3rd component. online access and bonus workouts.
this blogspot address will be ours for the challenge. you'll have access to me and each other through this domain. you can bitch and complain or celebrate triumph all in one spot. here will also be our communication board about our upcoming goals and workout ideas.
bonus workouts will be available as well. sunday mornings might be a great time for makeup sessions. all of that can be arranged through our domain.
lastly, weekly weigh-ins and measurements.
measurements are an effective way to give you an idea of your progress...although the way your clothes fit is sometimes the best, and more importantly the way you feel. measurements are also a great tool to see what might be going on if we're not seeing changes. i.e. there might be something else inhibiting weight loss...diet, hormones, thyroid, etc.
we will be using the body fat scale for measurement, as well as tape measure so there will be several ways to track progress.
i look forward to taking the challenge with you.
all my best,
kat
kat@mvfit.com
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