sassy69
TID Lady Member
- Aug 16, 2011
- 1,067
- 398
Welcome & I'm so excited you're finding lifting at your age and have a goal for it all. You're also hitting all the solid PL stuff up front. These will always be your foundation lifts - they are full body, functionally correct and the basis for everything.
I always worry when people say they are going "low carb" - low carb is great, but you can't keep it "low" forever w/o stalling out. If you plan to explicitly do a ketogenic diet (fats/proteins), then do that - the whole point of a keto diet is to remove carbs from your diet and allow your body to switch over to ketones as its primary energy source. (Different discussion so I"m not going to deviate from the topic here.) Because you're lifting the big lifts, I dont' want to get sidetracked w/ trying to change your diet to keto. (if you are interested, on your own time you can researc "Cyclic ketogenic diet - CKD ).
I know you are busy and I dont' want to suggest that you calorie count everything, But rather get a good sense of how many cals you're currently consuming and what they are made of - the macro nutrients - proteins / fats / carbs. Can you enter the portions in the diet you listed above into a food counts program like FitDay - Free Weight Loss and Diet Journal. Its free, online, easy to use, You enter a single day's meal plan and reasonably accurate portions to get the full calorie count and macronutrient breakdown. This way you KNOW what you're eating instead of eyeballing it.
The problem w/ "low carb" and never doing refeeds, is that your body wants to use carbs (glycogen) as its primary energy source. You're lifting PL style and doing cardio twice / day. If you're not giving your body enough fuel to do this, it will turn on itself and start consuming muscle as well. It will also slow down metabolism to conserve the energy sources it knows it has (i.e bodyfat). Instead you'd rather give your body exactly how much it needs to run, and it will use it, with protein to increase muscle mass. As you increase muscle mass, you decrease bodyfat and you also burn fat more efficiently, so you can actually eat more and still burn fat. But finding that optimal amount is the secrete. The important thing, though, is that you're giving it at least enough to do what you want.
Once I see what you're eating and the numbers on it, I'm probably going to suggest you try a carb rotation / carb cycle.
Also in using fitday.com, you can use it to build diets "on paper" to find ways to get to the right amount to get in your calories. This saves you from the perpetual tracking calories because instead you have a pretty good idea of what you're eating if you know the numbers on it, and you can plan ahead instead of after the fact. Its very useful to have a real idea of what certain foods are in terms of cals , carbs , proteins , fats if you're ballparking.
I always worry when people say they are going "low carb" - low carb is great, but you can't keep it "low" forever w/o stalling out. If you plan to explicitly do a ketogenic diet (fats/proteins), then do that - the whole point of a keto diet is to remove carbs from your diet and allow your body to switch over to ketones as its primary energy source. (Different discussion so I"m not going to deviate from the topic here.) Because you're lifting the big lifts, I dont' want to get sidetracked w/ trying to change your diet to keto. (if you are interested, on your own time you can researc "Cyclic ketogenic diet - CKD ).
I know you are busy and I dont' want to suggest that you calorie count everything, But rather get a good sense of how many cals you're currently consuming and what they are made of - the macro nutrients - proteins / fats / carbs. Can you enter the portions in the diet you listed above into a food counts program like FitDay - Free Weight Loss and Diet Journal. Its free, online, easy to use, You enter a single day's meal plan and reasonably accurate portions to get the full calorie count and macronutrient breakdown. This way you KNOW what you're eating instead of eyeballing it.
The problem w/ "low carb" and never doing refeeds, is that your body wants to use carbs (glycogen) as its primary energy source. You're lifting PL style and doing cardio twice / day. If you're not giving your body enough fuel to do this, it will turn on itself and start consuming muscle as well. It will also slow down metabolism to conserve the energy sources it knows it has (i.e bodyfat). Instead you'd rather give your body exactly how much it needs to run, and it will use it, with protein to increase muscle mass. As you increase muscle mass, you decrease bodyfat and you also burn fat more efficiently, so you can actually eat more and still burn fat. But finding that optimal amount is the secrete. The important thing, though, is that you're giving it at least enough to do what you want.
Once I see what you're eating and the numbers on it, I'm probably going to suggest you try a carb rotation / carb cycle.
Also in using fitday.com, you can use it to build diets "on paper" to find ways to get to the right amount to get in your calories. This saves you from the perpetual tracking calories because instead you have a pretty good idea of what you're eating if you know the numbers on it, and you can plan ahead instead of after the fact. Its very useful to have a real idea of what certain foods are in terms of cals , carbs , proteins , fats if you're ballparking.
so roughly this is what i will be taking in each day
