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  • 08-12-16, 9:52 pm (EDT)

    Tracking and My Fitness Pal

    August 12, 2016, 9:52 pm

    Hi guys so im using an app called my fitness pal for tracking macros and such today is a rest day for example and here is what i took in:

     

    Your Food Diary For:

     
    Breakfast Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
    Body Fortress - Whey Super Advanced Isolate - Vanilla, 1 scoop (38g) 140 2 1 30 140 1  
    Eggs - Egg Hard Boiled, 2 Large Egg (50 g) 156 1 10 12 124 1  
    Add Food 296 3 11 42 264 2  
    Lunch
    Tuna - Tuna in Water, 8 oz 200 0 2 44 720 0  
    Gulden's - Spicy Brown Mustard (Corr 7/16), 2 tsp 10 0 0 0 100 0  
    McCormick's - Bac'n Pieces, 7 grams 30 2 1 3 180 0  
    Body Fortress - Whey Super Advanced Isolate - Vanilla, 1 scoop (38g) 140 2 1 30 140 1  
    Broccoli, raw, 1.7 oz(s) 16 3 0 1 16 1  
    Sunny Select - Black Beans (50% Less Sodium), 1 cup 140 36 0 12 280 0  
    Add Food 536 43 4 90 1,436 2  
    Dinner
    Meijer - Pork Chops, 8.4 oz 357 0 17 50 115 0  
    S&W - Black Beans 50% Less Sodium, 0.5 cup 110 22 1 7 180 1  
    Peas - Green, 0.67 Cup 70 12 0 5 200 4  
    Add Food 537 34 18 62 495 5  
    Snacks
    Fiber One - Protein Bar (Coconut Almond), 1 bar 140 17 6 6 95 6  
    Add Food 140 17 6 6 95 6  
       
    Totals 1,509 97 39 200 2,290 15  
    Your Daily Goal 2,040 153 68 204 2,300 77  
    Remaining 531 56 29 4 10 62  
      Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
     
     
     
     So heres the thing days about over im only at 1500 cal ive got carbs and some sugar left but honestly im not craving anything. Do i force something down for macros sake or just go good enough?
     
     However a second question is on workout days it adds calories for me like after a workout it gives me 500 more saying i can eat that, now so far ive just been like cool thats just extra fat loss but could i be under eating by not filling in that workout calorie bonus?
  • 01-18-17, 11:39 pm (EST)

    Tracking and My Fitness Pal

    January 18, 2017, 11:39 pm

    Great!!

  • 03-18-17, 7:41 pm (EDT)

    Tracking and My Fitness Pal

    March 18, 2017, 7:41 pm

    First, you dont need to complete the sugar requirments. thats more of a maximum limit than a daily goal. Actually I find that limit to be way higher than necessary. As for completing carbs I personally have to eat an obsurd amount of carbs because thats just how my body works so I know how it can be difficult. I start my day early and start working on my carbs right away. I need to eat every 2 hours at least to try and get my requirements done so maybe reduce time between meals or add more meals into your day to get it done. As long as you meet your daily nutrition needs your good. 

  • 03-18-17, 7:46 pm (EDT)

    Tracking and My Fitness Pal

    March 18, 2017, 7:46 pm

    First, you dont need to complete the sugar requirments. thats more of a maximum limit than a daily goal. Actually I find that limit to be way higher than necessary. As for completing carbs I personally have to eat an obsurd amount of carbs because thats just how my body works so I know how it can be difficult. I start my day early and start working on my carbs right away. I need to eat every 2 hours at least to try and get my requirements done so maybe reduce time between meals or add more meals into your day to get it done. As long as you meet your daily nutrition needs your good. 

  • 04-18-17, 7:37 pm (EDT)

    Tracking and My Fitness Pal

    April 18, 2017, 7:37 pm
    Posted by: 40plusFIT

    Hi guys so im using an app called my fitness pal for tracking macros and such today is a rest day for example and here is what i took in:

     

    Your Food Diary For:

     
    Breakfast Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
    Body Fortress - Whey Super Advanced Isolate - Vanilla, 1 scoop (38g) 140 2 1 30 140 1  
    Eggs - Egg Hard Boiled, 2 Large Egg (50 g) 156 1 10 12 124 1  
    Add Food 296 3 11 42 264 2  
    Lunch
    Tuna - Tuna in Water, 8 oz 200 0 2 44 720 0  
    Gulden's - Spicy Brown Mustard (Corr 7/16), 2 tsp 10 0 0 0 100 0  
    McCormick's - Bac'n Pieces, 7 grams 30 2 1 3 180 0  
    Body Fortress - Whey Super Advanced Isolate - Vanilla, 1 scoop (38g) 140 2 1 30 140 1  
    Broccoli, raw, 1.7 oz(s) 16 3 0 1 16 1  
    Sunny Select - Black Beans (50% Less Sodium), 1 cup 140 36 0 12 280 0  
    Add Food 536 43 4 90 1,436 2  
    Dinner
    Meijer - Pork Chops, 8.4 oz 357 0 17 50 115 0  
    S&W - Black Beans 50% Less Sodium, 0.5 cup 110 22 1 7 180 1  
    Peas - Green, 0.67 Cup 70 12 0 5 200 4  
    Add Food 537 34 18 62 495 5  
    Snacks
    Fiber One - Protein Bar (Coconut Almond), 1 bar 140 17 6 6 95 6  
    Add Food 140 17 6 6 95 6  
       
    Totals 1,509 97 39 200 2,290 15  
    Your Daily Goal 2,040 153 68 204 2,300 77  
    Remaining 531 56 29 4 10 62  
      Calories
    kcal
    Carbs
    g
    Fat
    g
    Protein
    g
    Sodium
    mg
    Sugar
    g
     
     
     
     So heres the thing days about over im only at 1500 cal ive got carbs and some sugar left but honestly im not craving anything. Do i force something down for macros sake or just go good enough?
     
     However a second question is on workout days it adds calories for me like after a workout it gives me 500 more saying i can eat that, now so far ive just been like cool thats just extra fat loss but could i be under eating by not filling in that workout calorie bonus?

    If your gaol is 2000 calories to lose weight, then hit that number if you can. Otherwise you're going to run into two problems.

     

    First is that you're eating at such a deficit that you body will still adjust to that deficit at a normal rate, and then once you hit a plateau you'll have to go even LOWER than 1500 calories.

     

    Second is that you're more likely to go into starvation mode if you simply aren't giving your body the fuel it needs, even to lose weight. Your body needs more than 2000 calories just to function if you aren't going to the gym or doing anything during the day. So you'll still be in a deficit and losing weight at 2000 calories. Plus, when you hit a plateau, you won't have to drop super super low on calories to keep losing weight.

     

    Hope that helps!!

    Need 1 on 1 coaching? Send me a direct message to learn more!
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