Posts Tagged ‘macronutrients’

Happy Thankslifting…Happy Liftsgiving…Happy Thanksgiving!

Well…It is Thanksgiving today.  I am thankful for a lot of things in my life and I am not going to take the time to name all of them (it would take forever).  What I will say is that I am thankful for always having a good meal on Thanksgiving, and today was no different.  My family and I went out (in a semi-blizzard) to the Hard Rock Hotel and Casino for a Thanksgiving buffet.  Here is the damage:

Screen Shot 2015-11-26 at 10.46.27 PMScreen Shot 2015-11-26 at 10.46.45 PM

Summary:  As you can see.  I ate a little too much. (LOL!!!) I only had 3 plates, which is a lot less than I used to eat when I was fatter.  But the eating spiraled out of control and I couldn’t stop from eating for the rest of the day.  I am going to count today’s meals as my CHEAT CHEAT CHEAT CHEAT day and move on.  Mike Israetel said in a post on Facebook that it is fine to over indulge once in a while as long as you get back on track the next day.  That is the plan.  I intend to start fresh tomorrow and plan on losing any weight I gained from my food consumption today.

P.S. I am very, very Thankful for all of my blog followers.  Happy Thanksgiving if you celebrate it.  If you do not, Happy Thursday!

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Summary: Didn’t all fit.  1750 cal, 132 protein, 142 carbs, 68 fat, 84 oz water.  Good on calories.  Not enough protein or carbs.  A little high on fat.  Perfect amount of water.  With Thanksgiving coming up I am going to try to control my food intake, but I can’t promise anything.  I love Thanksgiving.

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Summary: Again, it didn’t all fit into a screen shot.  I was good on calories.  Low on carbs and protein.  Perfect on my fat intake for the day.

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Summary: Too many calories, carbs, fat, and not enough protein.  Seems to be my go-to combination when I don’t prepare ahead of time.

Screen Shot 2015-11-19 at 6.15.29 AMSummary: Low on calories again, but still feel good.  Carbs, fat, and protein all low when you don’t eat enough.  I need to make more time to eat.  Weighed in at 233 lbs though today.  Goal is to hit 225 lbs by Christmas.

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Summary – Low on calories, but felt fine all day.  Good amount of carbs (for me). Below my allowed amount of fat.  Still low on protein, but getting better every day.  I ate 4 out of my 5 meals, so that is getting better as well. Now I just need to do a better job with TIMING my macronutrients as per the Renaissance Diet template I set up. If I stay between this amount of calories and 1700 calories, I would weight 220ish in a month.

This is a screen shot of the program I use to track my diet. This is the MyFitnessPal app and website.  I know that not all the numbers are totally accurate, but this gives me a rough estimate.

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Summary – Good on calories.  I like staying between 1700-2000.  My carbs were a little high for lunch and dinner, but I still stayed below my daily allotment.  My biggest problem is protein.  I never seem to get enough.  Here I am almost 100g short on my protein intake.  Should I supplement with more Whey?  I know I missed 2 meals and that would help with about 50-60g of protein, but still short.  If you have any suggestions other than “EAT MORE MEAT” I would be interested to hear them.

9am – 585 cal, 32 pro, 58 carb, 26 fat, 20 oz water

12pm – 1126 cal, 41 pro, 119 carb, 56 fat, 10 0z water

3pm –

6pm – 793 cal, 26 pro, 136 carb, 16 fat, 0 oz water

9pm –

Total – 2504 cal, 98 pro, 313 carb, 98 fat, 30 0z water

Summary – Way t0o many calories!!! I went over by 300 or so.  Not enough protein!!! About 100 short.  Too may carbs!!! Over by 70ish.  Too much fat!!! Over by nearly 100%.  Not enough water!!! About 50 oz short of what I normally drink.  This was just a very off day for my nutrition.  I will be back on track tomorrow.

I don’t have a lot of time to give this a proper review, but here is a quick one for those of you interested:

wpid-screenshot_2015-10-11-16-34-00-1.pngThe Renaissance Periodization was written by Dr. Mike Israetel, Dr. Jennifer Case, and Dr. James Hoffman.  This book helps with nutrition for strength performance, physique, and general health.

Here is the Table of Contents:

Foreword: A Guide and Starting Point
Chapter 1: The Dieting Principles and What They Mean
Chapter 2: Calorie Balance
Chapter 3: Macronutrients
Chapter 4: Nutrient Timing
Chapter 5: Food Composition
Chapter 6: Supplements
Chapter 7: Micronutrients and Water
Chapter 8: Nutritional Periodization
Chapter 9: Designing Your Diet
Chapter 10: Common Diet Myths and Fads
Closing: Using the Diet Principles to your Advantage
Chapter 11: BONUS “Trinity” Powerlifting Templates

The book discusses the major principles behind dieting and nutrition.  The authors use scientific backing to show how this method of nutrition and timing can help with performance and body composition.

Calorie balance is the most important with a 50% magnitude. (Less or More calories than you need)

Macronutrients comes in second with approximately 30%. (Proteins, Carbs, and Fats)

Nutrient Timing accounts for approx. 10%. (How many meals and what to eat-when)

Food Composition and Supplementation are 5% each. (The kinds of food and extra nutrition you may need)

There are great charts to help you understand all of the material. The final section even discusses the current myths of dieting and nutrition.

As a lifter, I am really interested in training. (lol) This includes proper nutrition to help with training.  I read everything I can on the subject.  This is the best “diet” book I have ever read.  It was very easy to understand but technical enough to be factual.

You can learn more about Renaissance Periodization and their services/products here : http://www.renaissanceperiodization.com/

The book can be purchased here: http://www.store.jtsstrength.com/resources//the-renaissance-diet

There are lots of great reviews of the book online, so just check it out.