Quote:
Originally Posted by Bonnie
That is Awesome Speedy, Congrats!!   Where did you get that?? |
Here ya go. I think it's reasonably accurate as I can check with pincers and it's very close. It's a good tool to make sure you're going in the right direction, but expect some small fluctuation if you check it every single day. I only record it once a week but check it daily for trends.
http://www.amazon.com/Omron-1032338-...8164684&sr=8-2
Quote:
Originally Posted by badgebunny
OKAY!
So I started P90X. I'm 136lbs, 5 ft 4, 24, and obviously F.
In my workouts my heart rate is between 150-180 when its up sometimes in the arm exercises its down. HRM says I'm buring between 380 and 670 depending on the workout.
I am eating between 1400-1600 calories. Is that enough?
Here is a few pages out of my food diary for refernce
breakfast 1pc toast 1 tbs peanut butter
Snack craisins
Lunch Turkey Chili
Snack popcorn
Dinner Turkey tacos
Total 1680
Breakfast 1 pc wheat toast 1 tbsp peaunut butter
Snack .5c Kashi and Apple
Lunch Turkey Chili
Snack Watermelon
Dinner Brown Rice, Chicken, veggies, edamame
Total 1281
Breakfast Chicken Minis 3 count and fruit cup
Snack Craisins 1serv
Lunch Chicken Sammie and 1c chili
Snack .5c turkey chili
Dinner Turkey sub and baked lays
Total 1407
Breakfast 3/4c turkey chili, toast, orange juice 8 oz
Lunch Old Mex Tacos
Dinner chicken leg, 1/4c rice, green beans, 1 potato
Total 1520
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You want to be around 1400 cals daily to lose healthy weight for your age/body type.
The diet doesn't look bad but here's what I'd personally adjust.....
1. Eat more protein, especially for your first meal of the day. You've basically sat on an empty stomach over night and your body will have a tendency to cannibalize the muscles. You want to have protein first thing in the morning when you wake up. Add 2-3 egg whites to your toast and PB, or add some ON Pro Complex 1 scoop.
2. Have some protein right before bed for the same reason. I have two scoops of ON Pro Complex as it's quick and easy to drink down. Cottage cheese is another good one before bed, or any casein protein that's slow digesting.
3. Move your carbs from dinner up earlier in the day. Just do a protein and fibrous carbs (veggies) for any meals after about 5-6pm. Chicken and spinach salad with balsamic dressing, Tilapia and veggies, etc. Asparagus is a good veggie to have at night as it's a natural diuretic and will make you leaner looking.
If you can move your workouts to 1st thing in the morning, then just have 1 scoop of the ON Pro Complex, then do your P90X or Insanity or whatever flavor of the month is, then wait about an hour after the workout to have anything else and have your carbs at that meal with a bit of protein.
I have 2 scoops of ON Pro before the gym, then a small portion of carbs and more protein about 45 minutes after.
If you weigh 136lbs, then you wanna be eating about 150gr of protein a day. This will help build lean mass.
Protein has 4 cals per gram
Carbs have 4 cals per gram
Fat has 9 cals per gram
That means 600 calories of your 1400 daily will go to protein. I'd personally bias the remaining 800 toward healthy fats (almonds, natty PB, olive oil, stuff like that) and throw in the remainder as carbs to fill in as needed to get to 1400 cals, but bias the carbs to early in the day and taper them off toward 5pm.
Don't forget to allow for a cheat mean once a week, but it is in ADDITION to the other 5 or so meals you're already eating...it's NOT a replacement.
Probably more info that you wanted.......