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courtniemarie’s macronutrient madness


CourtnieMarie

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Main quest: Get to a body fat percentage of 25%

as measured by http://www.fat2fitradio.com/tools/mbf/ (If someone has a better body fat % calculator – let me know!)

 

Current stats:

Height: 5’6.5â€

Weight: 161.2lbs

Body fat %: 29.2

Measurements

Waist (at belly button): 33â€

Natural waist: 31.3â€

Hips: 38.0â€

Neck: 13â€

Wrist: 6â€

Thigh: 21.5â€

Bicep: 10.5â€

 

This challenge I will be working on hitting my planned macros every day. If diet and nutrition are 80% of the fat loss game than it would make sense for it to be 80% of my goals. I will be focusing on being below 1750 calories and the following macro goals:

 

Goal 1: Protein. Above 161 (or BW as it changes) grams. 175 grams is 40% and I think more ideal but eating more protein has been a work in progress. Grading: 6 or 7 days at >161 grams A; 5 days B; 4 days C; <4 days F

Goal 2: Fat. Below or at 49 grams (25%). Grading: 6 or 7 days at <49 grams A; 5 days B; 4 days C; <4 days F

Goal 3: Carbs. Below or at 153 grams (35%). Grading: 6 or 7 days at <153 grams A; 15 days B; 4 days C; <4 days F

 

If any of these goals look off to anyone from their own fat loss experience please let me know! I am here to learn and have only begun experimenting with my macros. I have also planned the grading of this goal to allow for some fun on Thanksgiving! I will be going to three T-day celebrations, two will be home-cooked and one will be at a greek restaurant. In order to keep up with my goals I won’t be able to let loose all three meals but might be able to snag a piece of pie during one of them :)

 

Side quest: Continue lifting or doing bodyweight work 3x/week and at least one additional HIIT session (preferably two). I’m going to focus on progressing pistol squats and pushups. For ankle mobility and because I can’t do a real pushup.

 

I’m hoping that focusing on the diet part of fat loss will get me into some healthy habits. Until now, my goals have been more exercise related and that is now a habit for me. I need to continue doing it so that it stays that way but it’s not a challenge anymore.

 

I also have another side life quest to not smoke cigarettes Mon-Thurs. I had been cutting down to 2 cigs/day during the week and recently started adding back in my “lunch cig†which isn’t good. I haven’t had a cigarette since Monday evening (that’s 4 days, folks!). I will be having them tonight though. Don’t be mad.

 

And there you have it! Let’s do this thing!

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Good luck!  Remember to check in with Wicked_Pixie if you need encouragement on the non smoking...

Warriors don't count reps and sets. They count tons.

My psychologist weighs 45 pounds, has an iron soul and sits on the end of a bar

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Encouragement for older members: Chronologically Blessed Group;

Encouragement for newbie lifters: When we were weaker

 

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I like your no smokes Mon-Thu plan.  I don't know if I could stick with something like that, or if it would be recipe for disaster.  But I sure would like to stop feeling like I want to slaughter everyone I see and bathe in their blood, especially for weekend fun times.

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Hey Courtnie just stopping by to say your goals look pretty good :) I can't help you with the cigarette demon (altho I started and stopped in the same year), but looks like alot of Warriors here can. 

 

Looking forward to seeing some progress!

Anything is possible for him who believes. (Mark 9:23)
"The wise man sees in the misfortune of others what he should avoid." -Marcus Aurelius
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Here to stalk. 

 

Lookin' good there! Excited to watch you progress through this challenge. Our "sug-ah free" August was really helpful to me. Let me know if you think of something clever for T-day. 

i'm limited to one witty thing per year. 

 

I'm pretty stoked about T-day festivities.  I'm good at eating.  Good luck on your challenge!

 

 

Good luck!  Remember to check in with Wicked_Pixie if you need encouragement on the non smoking...

 

I battled the cigarette demon, (pack a day user until I quit 6  years ago) if you need someone to vent at I'm here :)

 

Hey Courtnie just stopping by to say your goals look pretty good :) I can't help you with the cigarette demon (altho I started and stopped in the same year), but looks like alot of Warriors here can. 

 

Looking forward to seeing some progress!

 

thanks everyone! 

 

I like your no smokes Mon-Thu plan.  I don't know if I could stick with something like that, or if it would be recipe for disaster.  But I sure would like to stop feeling like I want to slaughter everyone I see and bathe in their blood, especially for weekend fun times.

 

tumblr_meq0uwt1xV1rt54og.gif

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i was casually watching the news this morning when a kids show started up. i couldn't turn it off...

 

tree-fu-tom-80.jpg

 

and no wonder why! david tennant is one of the characters and "Ace" from the classic dr. who is the voice of the main character... whaaaaat? brilliant.

 

It's Tree Fu Tom in case your kids are wondering ;)

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Liking the look of your goals! Good luck! 

thanks!

 

Hooray for Macros!  I promise to be around more this challenge and not be a crappy internet friend who does not encourage you!  Kick ass, CM!

haha! no problem - sometimes, i guesssssss, real life is more important ;)

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11/11/2013 Workout


 


5min elliptical warmup


 


Goblet squat with heels raised on plates


14x35#


14x35#


 


DB split squat, rear foot raised - my right hip was hurting me this morning but I think it's because of shark week


7x15#


7x15#


 


Incline Pushup - these were weak this morning


12


12


 


Underhand grip lat pulldown


17x70#


17x70#


 


Assisted Pistol Squat


6


6


 


Stretching


***


 


Starting off the challenge feeling pretty weak but at least I got in there. More importantly, planned out my macros for today and right now it looks like my protein count is going to be out of this world. just sayin'


 


Made a bacon, ham, green pepper, onion, egg casserole yesterday. it is so good. 15 PRO, 9 FAT, and 5 CHO. good way to start off my foods. As I typed this my coworker came over to let me know that the higher-ups are ordering food for us for lunch! hahahaha of course. I'll have to see if the place's delicious strawberry chicken salad will fit in with my other planned foods today.


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the chicken salad fit :) it was delicious. 

 

also excited to hear that the SO's coworkers loved the bacon and tomato dip. we had tried out a recipe yesterday to make sure it was tasty enough to bring as an app to one of our thanksgiving dinners! Only made half the recipe but it was still a lot and I know I would have devoured it if we didn't get it out of the house STAT. it's good to know that we're actually bringing something tasty to the get together that we don't have to cook. last brunch we had at my uncle's house we brought our egg casserole and it did NOT get enough time in the oven so the eggs weren't cooked and that was super embarrassing. this way i can do all the prep beforehand and no need for "heating up." phew.

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the chicken salad fit :) it was delicious. 

 

also excited to hear that the SO's coworkers loved the bacon and tomato dip. we had tried out a recipe yesterday to make sure it was tasty enough to bring as an app to one of our thanksgiving dinners! Only made half the recipe but it was still a lot and I know I would have devoured it if we didn't get it out of the house STAT. it's good to know that we're actually bringing something tasty to the get together that we don't have to cook. last brunch we had at my uncle's house we brought our egg casserole and it did NOT get enough time in the oven so the eggs weren't cooked and that was super embarrassing. this way i can do all the prep beforehand and no need for "heating up." phew.

 

I've played that game before.  I was cooking some sort of chicken and rice type stuff for a group of friends.  It took about two hours longer to cook that I expected, and some of the rice still wasn't done.  I was not a happy camper.  

 

Now that I know the bacon and tomato dip is a hit, it makes me want to make it even more.  And now I'm hungry.

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I've played that game before.  I was cooking some sort of chicken and rice type stuff for a group of friends.  It took about two hours longer to cook that I expected, and some of the rice still wasn't done.  I was not a happy camper.  

 

Now that I know the bacon and tomato dip is a hit, it makes me want to make it even more.  And now I'm hungry.

 

it's a terrible feeling! you want to justify that you swear you know how to cook and it's usually delicious!! sigh.

 

I may try another hot dish in the future but I'll cook it in it's entirety at the final destination. not try to cook half at home then half later or some weird business i thought was smart at the time. for now, i need to redeem myself with an easy cold appetizer.

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Like your goals, will be creepin' to see how your macro divide pans out.  Good luck!

thank you!

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Thank you for coming by with the encouragement and thank you for the follow! Sub'd too!

Level 6 Pixie Assassin Rangerish Adventurer
Current Challenge: Guess What??
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-We can't always change the things we've done, but we can change what we do next.

-I don't have a choice. I deserve a better life and this is what I have to do to get there.
-Whatever doesn't kill me....Had better start running.

 

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Try these out, I bring these to parties pretty often:

http://www.food.com/recipe/greek-salad-skewers-384740

those look awesome - definitely saving for later. thanks!

 

Thank you for coming by with the encouragement and thank you for the follow! Sub'd too!

of course! thanks :)

 

nice goals courtnie, following you for this challenge!

excited-baby.gif

 

Oh it wasn't real life.  It was just lazy ass.  No more lazy ass allowed!

 

This_has_to_stop.gif

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11/11/2013

Post-workout: 10 strawberries, powdered choc pb, almond milk, protein powder (tasted like pb & j!!)

Breakfast: ham/bacon/pepper egg casserole. coffee with protein powder. fish oil and multi vits.

Lunch: strawberry chicken salad with feta, craisins, and a small amount of house dressing

Snacks: Homemade pumpkin protein bar/cake thing with vanilla greek yogurt. Apple. Dill crackers

Dinner: chicken cooked with onions, garlic, asparagus, and leftover homemade beef stock.

 

Cals: 1,748

Protein: 189, 43%

Carbs: 152, 34%

Fat: 45, 23%

 

Yes! a pretty much perfect day to start off the challenge yesterday.

 

No HIIT this morning – it was raining and almost 32F and I had too much of a headache to do some burpees and mountain climbers inside. I might get some in after work tho …

 

Plugged in my foods for today and I am way under (well not fat, of course, that little devil). Whoops. Should have brought more food to work. I’m probably going to have two dinners to get my protein up. Do you think I could heat up beans, balsamic shredded chicken, and cottage cheese all together and it would be good?? Sounds iffy. But would give me the carb/protein burst I need…

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