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dancezwithkittehz - Don’t go bacon my heart- EAT ALL THE THINGS…or not


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HI ALL!! 

 

Life has calmed down and I finally feel recharged! I actually have the luxury of free time to reel in some things I haven’t had some time to expressly focus on lately, namely FOOD. I did not have time to cook for the majority of the past few months and I miss 1) having a firmer grasp on my food intake and 2) I JUST MISS COOKING.

 My diet is actually pretty decent, but I’d like to take the time while I have it to zoom in on my macros a bit more and also track what I am eating. I am really really determined to dial in ways to get more veggies AND to increase protein intake significantly w/out going nuts with fats!


-----GOALS-----


GOAL 1: Track food intake daily for a snapshot of general overall calorie intake and macros.

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I am playing around with what exactly I am shooting for. Running some basic TDEE calculators over at IIFYM, maintenance would be 2039 calories or so and ideally I’d like to aim for slightly under that and do a slight cut (I’m thinking 1900-ish calories per day, except deadlift days & deadlift recovery because GIVE ME ALL THE FOOD DAMMIT.) Also, my Vegas birthday-cation I am eating as much as I please!!!

 

I really need to get my actual body fat percentage tested some day, but by looking at articles comparing the way different fat percentages look my body looks close to the pictures for 25%, or maybe even slightly less fluffy than 25% but estimate is OK with me as I am just starting in this figuring out Macros game! Estimating out 1g of protein per lb of lean mass leaves me at 108.8 g of protein, which I am going to round up to 109 g.

 

calculator on IIFYM for maintenance (2042 calories per day)=
116G protein  (1g protein = 4 calories) 464 calories   22.7%
51 G fat (1g fat = 9 calories) 459 calories    22.5%
280 G carb (1g carb = 4 calories) 1120 calories  54.8

 

using same percentages, shooting for 1900 calories =
protein = 431.4 calories = 107 g
fat = 427.5 calories = 47.5 g
carbs = 1041.2 calories = 260.3 g

 

Tweaking slightly to adjust for my lean mass calculation — my goal macros:
protein - 109g per day, 436 calories
fat - 48g  per day, 432 calories
carbohydrates - 259g per day, 1036 calories
Total = 1904 calories

 


GOAL 2: Meal prep!
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Prep meals at least once per week for your lunches and breakfasts at work. I will also add as part of this goal — making more veggie related snacks to up my veggie intake -- that would be most excellent! To have a more specific quantifiable thing - bring or make at least one veggie related snack from home to bring to work per week.

 


Goal 3: Maintain current training schedule (or even add a bit!)

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Strength train 3 times per week including once per week with trainer & at least one cardio work out per week (ideally a run or hike, but a lunch walk is better than nothing!) And do some GTG type training every day!  (this could mean frequently throughout the day, or it could mean just a few sets here and there when I have time!)

 

 

Goal 4/ Life Goal - DECLUTTER & CLEAN

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I am currently dealing with the result of 6 months+ of not having enough extra energy to put into cleaning and decluttering. The clutter in my room especially is SO BAD YOU GUYS I HATE IT. On days when I have at least 2 hours of free time spend at least 5 minutes cleaning!  (Once I get started I usually go for more like 10-20+ minutes, but it’s the getting STARTED and doing something I struggle with.)

 

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Also, rocking my zero week so far with starting out my calorie tracking already, and doing some GTG training every day. Today I am randomly doing sets of pike push ups and chair pistol squats.. the height of my office chair is an easy height for me!

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Also, I have discovered a new favorite brand of beef jerky, Country Archer! JERKYYYYYY NOM NOM. I am so going to order this stuff in bulk. Today I am eating this flavor:

 

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I think I will order the original flavor one when I make a mail order and not the Sriracha because the flavor will go with anything (ever so slightly cheaper per bag if you order a 6 pack of one flavor.) Thank you campus convenience store for introducing me to new and delicious jerky :D

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16 hours ago, Akuyo said:

Sriracha Jerky! I want it! I want it now... =( Also, I am not a cat person... but pusheen is cute...

 

COME TO THE DARK SIDE. LEARN TO LOVE THE KITTIES!!! :D

 

And yes. Sriracha jerky = all the win. NOM NOM NOM

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Yesterday in addition to chair pistols and pike push ups, I also went for a 1.5 mile lunch walk and then a much steeper but still manageable 3.5 mile actual hike in the evening. #winning!

 

I figured out that I totally ate at a larger deficit yesterday than I had planned for but I didn't feel starving or anything sooo, fine with me? I totaled around 1600 calories for the day (and that's including 2 beers!) and ended up at: 90.4g protein, 50g fat, 161.4g carbs, so a little less protein than my goal numbers and a lot less carbs, but pretty much right on for the fat content.

 

And that second beer I had because I saw I was way under on my carbs. Bahahahaha. Maybe I have actually been eating correctly all along to account for my love of beer without damaging my all over macro goals/still eating at deficit?! I have been gradually losing fluff while not giving up beer so, I suppose that would make sense?!

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Fittin' doz macros. Pusheen is impressed.

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On the subject of macros, ARGH I need to find a new tracker. I was using the fitbit one since I already have that app installed, but it won't let me set a specific calorie intake and I also can't see the macros on the iPhone app version (have to log into the web version either on my phone or on a computer.) Clearly their dashboard is not really geared towards people who know their specific numbers and stuff...the only thing where I have an option to put a specific numbers is on calorie deficit but they already have my calorie goal set lower than what it should be for my muscle and activity level. >.< Stuuuuupid and not helpful!

 

Update: Downloaded My Fitness Pal. I think this should work!  I don't want to pay the monthly for actually being allowed to enter specific macro numbers but it easily displays that shit on the app and seems easy to use soooo this will work! I have been too lazy to remember to recharge my fitbit for like 2 months now anyway (aren't allowed to wear accessories during dance rehearsals once we started using costumes and got out of the habit!), so I don't really have the need to look at that app daily anymore anywho!

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I'm a very sporadic food tracker, but I have several friends who are much better than me and swear by My Fitness Pal (free version). I hope you like it! :) I like the fact that it was easy to make and use favorite foods and that I could scan barcodes (although I'm trying to get better at avoiding prepackaged stuffs.) I'm a Fitbit addict because work bribes rewards us if we meet certain stepcount goals, but once I hit the max level for each three-month period I stop caring about it again.:lol:

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Oh hai!!!

I need to try that jerky. I have been stocking up on the chicken sriracha epic meat bars to help me eat enough protein.

Sent from my iPhone while riding a unicorn through the cosmos.

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On 6/11/2016 at 7:05 PM, karinajean said:

Oh hai!!!

I need to try that jerky. I have been stocking up on the chicken sriracha epic meat bars to help me eat enough protein.

 

 

WHAT IS THIS?!?!?! CHICKEN SRIRACHA EPIC MEAT BAR!?!!

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On 6/11/2016 at 9:06 AM, UnquietBones said:

I'm a very sporadic food tracker, but I have several friends who are much better than me and swear by My Fitness Pal (free version). I hope you like it! :) I like the fact that it was easy to make and use favorite foods and that I could scan barcodes (although I'm trying to get better at avoiding prepackaged stuffs.) I'm a Fitbit addict because work bribes rewards us if we meet certain stepcount goals, but once I hit the max level for each three-month period I stop caring about it again.:lol:

 

I think my difficulty with tracking is I'm making more of my lunches these days so I have to manually enter all the things. Luckily I am pretty good at remembering around how much of each thing I've put in each recipe but yeah it would be faster if I used processed foods I think. I like it so far though! And it seems to have a decent catalog of all the different fresh ingredients!

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Week 1, Day 1 (Sunday) Report

 

GOAL 1 - Track Macros (Goal: 109g protein, 48g fat, 259g carb) - 57g protein, 54g fat, 66g carbohydrate

GOAL 2 - Training - 1 out of 3 strength per week, 0 out of 1 cardio per week, 0 out of 7 days possible daily GTG training

GOAL 3 - Meal Prep 1 out of 1 meal prep day per week, 0 out of 1 veggie snack prepped per week

GOAL 4 - Declutter - Clean 5 min on days I have at least 2 hours free time: Free time today? Yes. Did I clean? Yes!

 

I clearly have some work to do with macros. I did have a few things I forgot to add on these yesterday, so I think I had a bit more carb and a bit more protein, but still nowhere near my goal amount especially considering I did some endurance-y aerial training. Of course endurance being ANYTHING at this point since I am so out of practice! I did foot locks and knee hangs and foot locks and knee hangs and...you get the idea. Both of those things hurt like hell and I am not used to them. By the end I was getting crazy shaky on the 30 second knee hangs!

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for you!

https://epicbar.com/bar-detail/9

 

not cheap, but delicious.

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54 minutes ago, karinajean said:

for you!

https://epicbar.com/bar-detail/9

 

not cheap, but delicious.

 

OMG. TAKE ALL MY MONEY. These look perfect! I hate protein bars that are sweet so this is exactly perfect for me!!

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So I am realizing the central challenge for me with meeting my daily protein goal is remembering to eat protein heavy throughout the day....because if I haven't done that I can't really binge on all the proteins just before bed (I mean..I could. but that sounds unpleasant because filling! Plus sleeping while digesting a hoard of meat or something seems like a bad idea & like asking for heartburn!)

 

Anywho!

 

Week 1, Day 2 (Monday) Report

 

GOAL 1 - Track Macros (Goal: 109g protein, 48g fat, 259g carb) - 82g protein, 69g fat, 156g carbohydrate

GOAL 2 - Training - 1 out of 3 strength per week, 0 out of 1 cardio per week, 1 out of 7 days possible daily GTG training

GOAL 3 - Meal Prep -  1 out of 1 meal prep day per week, 1 out of 1 veggie snack prepped per week

GOAL 4 - Declutter - Clean 5 min on days I have at least 2 hours free time: Free time today? Yes. Did I clean? Yes!

 

I may have eaten an entire bag of beef jerky for lunch. I didn't pack enough protein filled stuff in my food bag and it was an easily findable at work source of lean protein! I still didn't quite eat enough protein though, and I was a little high on the fat, but the overall calorie totals were actually good (and accounted for my lunch walk..I guess MFP keeps track of steps from the health app thing?)

 

Also, it is shark week and many of those carbs and some of the fat were from my sudden and intense need to eat all the sweets when normally I don't care for them....

 

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4 hours ago, dancezwithkittehz said:

I may have eaten an entire bag of beef jerky for lunch. I didn't pack enough protein filled stuff in my food bag and it was an easily findable at work source of lean protein! I still didn't quite eat enough protein though, and I was a little high on the fat, but the overall calorie totals were actually good (and accounted for my lunch walk..I guess MFP keeps track of steps from the health app thing?)

 

My Fitness Pal and Fitbit play well together, so maybe it came from that? My brain helpfully supplied 'step gremlins' when I first read that (I have code gremlins on the brain) and now all I can think of is gremlins in little track suits running along behind you with one of those people-counter clickers from amusement parks. :lol:

 

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7 minutes ago, UnquietBones said:

 

My Fitness Pal and Fitbit play well together, so maybe it came from that? My brain helpfully supplied 'step gremlins' when I first read that (I have code gremlins on the brain) and now all I can think of is gremlins in little track suits running along behind you with one of those people-counter clickers from amusement parks. :lol:

 

 

Step gremlins sound so cute :D. I haven't charged my fitbit in months...I should..haahaha. I wasn't allowed to wear it once we got to dress rehearsals on my last dance show and now it's like..I don't know at the bottom of my purse somewhere? Not even sure where the charger is!  The health app built into iphone serves as a rudimentary step counter. (Not that fitbit step counter is perfect either since wildly waving your arms can count as steps buut y'know!)

 

Speaking of steps! I decided to go on a solo lunch walk and walk super speedy and see how far I could make it on a second loop around the lagoon before needing to head back to my office. I did 1 full lagoon loop (1.5 miles or so) + an additional half mile ish, plus the 1/2 mile to get to the lagoon to and from my office gets me to around 3 miles total for lunch on just a walk. NOT BAD. I want to get to where I can run two loops per a lunch hour but since I forgot my exercise clothes this will work. And also more walking around on the uneven terrain and slight hills = prep for hiking too.  I am kind of tempted to get into the rucking thing and carry weight on me for my lunch walks since it is something I get in at least twice a week if not more and I don't always reliably make it to a trail on the weekend.... HMM!

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Week 1, Day 3 (Tuesday) Report

 

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GOAL 1 - Track Macros (Goal: 109g protein, 48g fat, 259g carb) - 87g protein, 61g fat, 135g carbohydrate

GOAL 2 - Training - 2 out of 3 strength per week, 1 out of 1 cardio per week, 2 out of 7 days possible daily GTG training

GOAL 3 - Meal Prep -  1 out of 1 meal prep day per week, 1 out of 1 veggie snack prepped per week

GOAL 4 - Declutter - Clean 5 min on days I have at least 2 hours free time: Free time today? No   Did I clean? No

 

Lifting on a weekday is WEIRD! There were actually multiple people at the gym other than me and my trainer! And I had to remember to go on a Tuesday which I never do.. (trainer was out of town for his sister's graduation on our normal Sunday time.) Squat day!  I redeemed by abysmal squat workout from last time (I failed one at 115... >.<) by this time getting up to 130? or was it 135? for my highest weight sets. 2 x 2!  Also, heavy squats I have some weird mental block I need to break through. I get freaked out that I won't be able to stand it back up and then end up doing a pause at the bottom and it's like YO waiting won't make this lift any easier!

 

Also, I suck at getting enough protein apparently. Today is payday and I am so ordering some of those meat bars! MEAT BARS YESSS! And some jerky too. ALL THE SAVORY PROTEIN THINGS.

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Week 1, Day 4 (Wednesday) Report

 

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(note that this picture has zero to do with what I did yesterday; it just made me lol.)

 

GOAL 1 - Track Macros (Goal: 109g protein, 48g fat, 259g carb) - 73g protein, 31g fat, 81g carbohydrate

GOAL 2 - Training - 2 out of 3 strength per week, 1 out of 1 cardio per week, 3 out of 7 days possible daily GTG training

GOAL 3 - Meal Prep -  1 out of 1 meal prep day per week, 1 out of 1 veggie snack prepped per week

GOAL 4 - Declutter - Clean 5 min on days I have at least 2 hours free time: Free time today? No   Did I clean? No

 

REST DAAAY REST DAAAY LALALALA....except rest day in this case = cook all the things day and I SUCK at eating enough calories apparently. Woooops. (Except deadlift day. Deadlift day I will eat all the things!) I seared up some salmon fillets for me & my momma & my uncle. I have pretty well mastered getting nice crispy skin and a nice crispy top with good color sooo WOOT. This of course means eating salmon not made by someone who knows how to get a nice sear = :( for me now. hahahaha.

 

I also made one of my now favorite foods: broccoli and gravy! I LOVE biscuits and gravy. LOVE LOVE LOVE. But I wanted a way to get in more veggies and less biscuit. Thus came the brilliant decision to make roast broccoli + gravy. Recipe:

 

Broccoli and Gravy

 

Ingredients:

Broccoli (however much you want!)

Farmer John pork links (classic or maple, whichever you like!)

Milk (probably about 1 cup? 1 1/2 cups?)

Flour (2 tbsp to 1/4 cup ish)

Chicken or veggie bouillon (or stock base like better than boullion is even tastier!)

Cayenne pepper to desired spicyness

Black pepper (fresh ground preferably) to desired pepperiness

 

1. Roast broccoli. I usually do a 400 degree F oven. Spread broccoli across your sheet pan (I like to use one with a lip in case I go overboard with oil so it won't run off and cause fire bad.) You want to make sure you don't have the pan totally packed/let the broccoli have some space to breathe! Drizzle with about 1 TBSP of olive oil (or less if you are making way less!) and toss the broccoli to coat. Season if you like! You can do just a bit of salt and pepper or something more complicated if you like! (This time I did some lemon pepper blend from Savory Spice shop...actually have multiple kinds of dried zest in it and some garlic as well I think? NOM) Cook for about 15 min then flip over. If it isn't looking browned enough cook for another 10-15 min as needed!

 

2. Cook the sausage! I usually do a full package at once so I have some gravy leftovers but you could in theory make less at once. I use a large ish frying pan (I think mine is maybe 13 inches or so diameter?) You don't need to add oil because YO pork sausage makes has LOTS in it that will cook off! I break the sausages into small bite size pieces by hand before I start cooking it. You could make bigger or smaller pieces to your preference! After I've done that I cook on med to med-high heat for a LONG while. I like my sausage sort of crispy and well browned all over (much like my bacon.) I probably cook it for a good 5-10 min at med high before I try to flip/stir the pieces around at all. Then I either meticulously flip each piece over and cook for the same length on the other side..or I go more free form and just stir around, either way I cook till the whole thing is a nice brown color! It's a cured meat so I don't find it ever feels over cooked for me (unless you were to actually burn it. Don't do that! Browned..not burned!)

 

3. Make the gravy!

Step 1: Pour off excess oil. You will portentially have a crapton of oil in that pan of sausage by the time you've cooked the sausage. You don't need that much!  Pour off excess oil into a bowl to let cool and then toss, or if you have a designated "used oil I plan to toss" container you can put it in there (OR save and refrigerate to use to cook other things in but I have no idea what shelf life on that is..must research that!)  You want to have a few tablespoons-ish of oil left in your pan with your cooked sausage...enough to make a roux for thickening your gravy!

 

Step 2: make your roux! Reheat the pan on medium high until it is warm again (if you let it cool a lot this will take longer.) Once oil is warm add in your flour! Stir the flour around until it makes a paste-ish with the oil. Let it cook until the oil in the paste gets bubbly and sizzly - maybe a min or so. Does not need to cook for super long!

 

Step 3: Add milk and seasonings and finish gravy! This part is pretty self explanatory but yeah...add your milk. Start with a cup if you used the whole package of sausage. If that doesn't look like enough add a little more. You are going to cook it down until it is thicker too so if it looks like WHOA so much liquid it probably really isn't. Add in your seasonings - I usually add about half of one of those solid blocks of bouillion if I am using those, or I use about a TSP if I am using Better Than Bouillon! If you are using the block stuff you will need to stir A LOT more to incorporate, so start doing that now! Add your ground pepper and cayenne either now, or you can do that after it's cooked down some, but the bouillon needs to go in right away so it can mix in to the liquid! Cook your gravy on medium ish until it has come to a simmer and then cooked down to a nice thick gravy consistency.

 

Step 4: Your gravy and your roasted broccoli should be done by now!  Put broccoli on plate or in bowl. Top with as much gravy as you want. EAT THE THING.

 

 

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