Getting in shape for summer... who's in?

[wnchstrtnfldvlle]

I may have missed this but what do you eat to stay under 2k calories a day?

It's not too hard to stay down there while eating plenty. Keeping your grams of fat low is one trick. Fat is nine calories to one gram, whereas carbs and proteins are 4:1. Another trick is to eat a lot of vegetables. They have great volume to fill your stomach, but are light on the carbs.

 

[GlockIssue]

I'm in the middle of my fourth solid week of working out, which is great. I used my body composition scale this past Sunday and my goal is to drop about 10% body fat. That's my main goal right now. As far as diet goes, I've taken snacking almost completely out and I'm eating VERY light dinners now. My calories are generally sub 2000 per day. Some days around 1500 and some around 1900 depending on the day. I'm going to check my body fat percentage weekly to see my progress.

 

[Vincent Vega]

I'm going to check my body fat percentage weekly to see my progress.

Do you do the submersion in the water tank or use something else to measure body fat? I would like to too but have only used the three point caliper test and I don't think it's too accurate.

 

[Vincent Vega]

It's not too hard to stay down there while eating plenty. Keeping your grams of fat low is one trick. Fat is nine calories to one gram, whereas carbs and proteins are 4:1. Another trick is to eat a lot of vegetables. They have great volume to fill your stomach, but are light on the carbs.

Yeah I've tried the veggie thing but seem to be hungry an hour or so afterwards. Turning 40 seemed to result in adding a pound every 3rd week. People told me that would happen but I didn't believe them.

 

[GlockIssue]

Do you do the submersion in the water tank or use something else to measure body fat? I would like to too but have only used the three point caliper test and I don't think it's too accurate.

I use an Omron scale. I was a personal training a few years back and I used it with my clients. You stand on it with bare feet and hold a hand sensor, as well. So it measures through both your feet and hands. I don't know the exact model number, but the link for it is below (looks like there is a few model numbers). I think it's fairly accurate and has been a big help in the past to set goals and monitor progress. It's my lack of motivation that has gotten the best of me the past couple years.

http://www.heartratemonitorsusa.com...emonitorsusa&gclid=CK3KhPuYycMCFdgPgQodBBkArA

 

[Hasselhoss]

I may have missed this but what do you eat to stay under 2k calories a day?

This is my log entry from yesterday...
(sorry for the format, you get the idea though)

Breakfast
Item Calories Carbs Fat Protein Sodium Sugar
Advocare - Coreplex, 3 caplets 0 0 0 0 0 0
Advocare - Omega Plex Supplement, 2 softgels 20 0 2 0 0 0
Advocare Catalyst - Catalyst, 3 each 9 0 0 2 0 0
Eggs - Two Scrambled, 1.5 Eggs 105 2 11 9 165 0
Spinach - Raw, 1 oz(s) 7 1 0 1 22 0
Aldi - Deluxe American Cheese Slices, 0.5 slice 35 1 3 1 165 0
Add Food Quick Tools 176 4 16 13 352 0

Lunch
Carrots - Raw, 1 cup, chopped 52 12 0 1 88 6
Spinach - Raw, 1.5 cup 10 2 0 1 36 0
Guacamole - Guacamole (Homemade) - Plain, 1 cup 364 20 33 5 344 2
Add Food Quick Tools 426 34 33 7 468 8

Dinner
Chipotle Chicken, 1.5 serving(s) 459 59 10 31 1,272 4
Dinner Roll-yeast - Small Roll, 1 roll, 30 grams 60 14 2 2 94 3
Meijer - Veg Oil, 0.5 tbsp 60 0 7 0 0 0
Add Food Quick Tools 579 73 19 33 1,366 7

Snacks
Bananas - Raw, 1 large (8" to 8-7/8" long) 121 31 0 1 1 17
Generic - Nectrine - 2-1/3" Dia/129g, 387 gm 171 42 0 3 0 30

Add Food Quick Tools 338 79 2 4 23 47

Totals Calories: 1,519 190 70 57 2,209 62
Your Daily Goal 1750 + (572 workout) 2,322 320 77 87 2,300 117
Remaining 803 130 7 30 91 55
Calories Carbs Fat Protein Sodium Sugar

 

[Vincent Vega]

I use an Omron scale. I was a personal training a few years back and I used it with my clients. You stand on it with bare feet and hold a hand sensor, as well. So it measures through both your feet and hands. I don't know the exact model number, but the link for it is below (looks like there is a few model numbers). I think it's fairly accurate and has been a big help in the past to set goals and monitor progress. It's my lack of motivation that has gotten the best of me the past couple years.

http://www.heartratemonitorsusa.com...emonitorsusa&gclid=CK3KhPuYycMCFdgPgQodBBkArA

Thanks I'll look into it.

 

[Jbum]

Oh that poor scale Hoss leave that poor Thang alone!!!

 

[GlockIssue]

Thanks I'll look into it.

You got it. Like I said, I originally bought it to use it with private clients. I completely understand that people don't want to spend $70+ on a body composition scale. I can definitely tell you though that I've had it for about 6 years now and it was well worth the money.

 

[Vincent Vega]

This is my log entry from yesterday...
(sorry for the format, you get the idea though)

Breakfast
Item Calories Carbs Fat Protein Sodium Sugar
Advocare - Coreplex, 3 caplets 0 0 0 0 0 0
Advocare - Omega Plex Supplement, 2 softgels 20 0 2 0 0 0
Advocare Catalyst - Catalyst, 3 each 9 0 0 2 0 0
Eggs - Two Scrambled, 1.5 Eggs 105 2 11 9 165 0
Spinach - Raw, 1 oz(s) 7 1 0 1 22 0
Aldi - Deluxe American Cheese Slices, 0.5 slice 35 1 3 1 165 0
Add Food Quick Tools 176 4 16 13 352 0

Lunch
Carrots - Raw, 1 cup, chopped 52 12 0 1 88 6
Spinach - Raw, 1.5 cup 10 2 0 1 36 0
Guacamole - Guacamole (Homemade) - Plain, 1 cup 364 20 33 5 344 2
Add Food Quick Tools 426 34 33 7 468 8

Dinner
Chipotle Chicken, 1.5 serving(s) 459 59 10 31 1,272 4
Dinner Roll-yeast - Small Roll, 1 roll, 30 grams 60 14 2 2 94 3
Meijer - Veg Oil, 0.5 tbsp 60 0 7 0 0 0
Add Food Quick Tools 579 73 19 33 1,366 7

Snacks
Bananas - Raw, 1 large (8" to 8-7/8" long) 121 31 0 1 1 17
Generic - Nectrine - 2-1/3" Dia/129g, 387 gm 171 42 0 3 0 30

Add Food Quick Tools 338 79 2 4 23 47

Totals Calories: 1,519 190 70 57 2,209 62
Your Daily Goal 1750 + (572 workout) 2,322 320 77 87 2,300 117
Remaining 803 130 7 30 91 55
Calories Carbs Fat Protein Sodium Sugar

Wow. I can do that. Thanks