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Overall Goal
///
Lose Fat
Progress & Goals
BEFORE
Mar 25, 2012
CURRENT
-- Lbs.
LEAN BODY MASS
-- Lbs.
BODY FAT
CURRENT WEIGHT
203.1
Lbs.
May 11, 2012
CURRENT BODY FAT
--
%
PROGRESS HISTORY
Lbs.
2012-03-19,2012-03-21,2012-03-22,2012-03-23,2012-03-26,2012-04-09,2012-05-11
220,215,213,212,215,214.8,203.2
Dec 31, 2012
150 Lbs.
%
Lbs.
Programs
My Workout Philosophy View My Full Workout Program
kashuallady has not added any program information.
My Nutrition Program View My Full Nutrition Program
kashuallady has not added any program information.
My Supplement Program View My Full Supplement Program
kashuallady has not added any program information.
My Motivation Program View My Full Motivation Program
kashuallady has not added any program information.
kashuallady updated her weight from 214.8 Lbs. to 203.2 Lbs., a 11.6 Lb. loss in 32 days.
May 11, 2012 | LikeVisitor Comments
shhsilentbeatz
Now u start your journey. Just stay focused on your goal. Check out my new videos. May inspire!!!
Youtube:
shhsilentbeatz
Mar 29, 2012 2:46pm
tuscadero
Also glad to hear you're just letting it go and moving on. You've got the right attitude.
As for meat...nothing wrong with having plenty of lean meat and fish in the diet, if you're stomach will tolerate it. Just be sure you're getting plenty of protein with those vegan meat subs...it can be hard to get enough good quality protein while also keeping the carbs in check.
Happy Monday! Hope you're training is going well!
Mar 26, 2012 1:08pm
tuscadero
You're still under 300 calories for a meal, it's satisfying and your protein is balanced enough against the carbs that you shouldn't have a big craving for more 10 minutes after you eat it like with a "normal" pancake breakfast.
Mar 26, 2012 1:03pm
tuscadero
Then if you add syrup, that really spikes blood sugar. Just my 2 cents (probably worth that...lol), but if it were me, I'd go with 4 egg whites (65 cal or so), 2 slices lean turkey bacon (approx. 35 cal. a slice=70), 2 small whole grain pancakes (about 120 calories and 25ish g. of carb), add 1/4 c. Sugar free syrup (25 cal).
Mar 26, 2012 1:03pm
tuscadero
Yeah, on the insulin spikes and controlling that...you're on the right track, but you are still way low on protein in the example you gave. 1 slice of turkey bacon and 1 egg white might give you 10g of protein...not much. And then, if you're eating 3 regular pancakes (white flour), you're going to get 35+g of starch that quickly turns to sugar in your blood stream.
Mar 26, 2012 1:02pm
tuscadero
Do you normally do vegan protein? I'm just curious if that's a choice you're making because of philosophy or in the interest of dieting?
Sounds like you had a great weekend overall. Focus on that! Give yourself a pat on the back for the things you did right and forget the rest. Just keep on trucking! That little scale spike will come down fast too. The sodium and extra carbs always make you hold extra water, so don't sweat it. It'll be gone soon if you get back on track.
Mar 26, 2012 8:23am
tuscadero
Also, that feeling of hunger after a bigger meal is probably because your body was experiencing a dip in blood sugar. When you eat a bigger meal that contains too much carbohydrate it spikes blood sugar and then insulin comes in to bring it down. The bigger the dose of carbs or sugars, the bigger the insulin spike. That insulin spike causes some of the carbs to be stored as fat (sorry for the bad news), and it lowers your blood sugar too much therefore making you hungry again.
Mar 26, 2012 8:20am
tuscadero
Don't let a slip up mess with your mind. Just take charge and keeping moving forward and don't let it erode your resolve today. It's one day in big line of days that you've done really great! Look at the big picture and realize it's getting it right most of the time that matters. Keep putting clean eating days in the bank and those slip ups will be less and less in proportion to your healthy habits.
Mar 26, 2012 8:16am
tuscadero
Then of course, eat non-starchy veggies out the wazoo. 2-3 small serv. fruits a day, but not too much. And don't avoid good fats...nuts, olive oil, salmon, etc...Just be careful on the nuts and fats portions. I can eat an entire jar of cashews if I'm not thinking! lol. 1-2 oz a day is really tops and that's if you're keeping your other stuff lean.
Oh, and have a great weekend! Keep killin' it!
Mar 23, 2012 3:03pm
tuscadero
As for your meals...sounds like you may already be doing this, but make sure you get a good amount of lean protein at every meal...like 20-25g at least. Keep the starchy carb portions small and whole grain. Some meals, I won't even have a starchy carb, depending on training and what I'm trying to accomplish in terms of leaning out or building muscle or whatever.
Mar 23, 2012 3:03pm
tuscadero
Well, it sounds like you are doing great if the numbers are going down and you're clothes are looser. Great job! Just keep on truckin' and hang tough! The tricky bit is just staying at it long enough, but the more you get the habits in place and start seeing results the easier it gets. And brilliant idea on the cupcakes! I've made that mistake before! Making treats for my daughter! lol.
Mar 23, 2012 3:02pm
tuscadero
I'm a big believer in carb cycling to lose fat and keep muscle. Crap ton of cardio, unfortunately. And weekends...I like to build in a cheat meal or two. If you work out your calories over the week and allow a little treat here and there while still keeping overall deficit in calories, it still works. I cheat all the time. lol. But, you gotta be really consistent overall for a long time. Hope that helps!
Mar 22, 2012 6:42pm
tuscadero
Hey there! Sorry I'm just getting back to a reply. Crazy day! Lol. As for leaning out while building muscle, I'd say lift heavy (if you're new to lifting, ease into lifts and include a lot of core stabilization work to start).
Mar 22, 2012 6:42pm
tuscadero
Thank you so much for the kind words and the friendship add! Wishing you all the best on your training goals! BTW, Zumba sounds like a blast...I still gotta try that!
Mar 20, 2012 2:54pm
kashuallady is now friends with LauraLondon and realm952.