Day 2

Hi Friends,

Posting early today....but wanted to make sure you got to see my plan! Today I did a cardio interval routine.  Here is an interesting article on the benefits of interval cardio

One of my favorites...just because its easy to keep track of on a treadmill:

3 min: medium pace
1 min: fastest pace possible!
1 min: recovery...slow walk :)
Repeat 5-6 times.

Please note: be safe! Watch your heart rate, if you are out of your max zone come back down, we want to build muscle, not injure your heart :)

The first couple days of this diet, I am purposely not eating any added carbs, processed or grain, to send a message to my body that I want a change.  I will start adding some sweet potato/brown rice slowly back in, but first couple days, I'm in a no-added-carbs phase. Because of my body type, I am trying to have a 30%/40%/30% protein/carbs/fat ratio, and so far these foods put me at exactly that.

Alright so on to food. If you are doing this at home, take time to figure out how many calories you should be eating. Women are advised to never go below 1200 calories, men below 1500. That being said, if you have your polar body sample, take a look at your BMR.  This number represents how many calories your body burns at rest. So if you eat somewhere around that number of calories, and then do a 30-45 min workout every day, as well as normal activities, you will have a calorie deficit 500-700 calories. This may be a lower calorie level than you are used too....this is because we are trying to lose ~2.5 pounds/week. This is not sustainable long term. After these thirty days, I will go into a phase of increasing my calories, back to 1700, which for my body, is how many I burn on an average day, to maintain my weight.

If you are used to eating substantially more than this or feel way too hungry, your body is trying to tell you something. The best successes I have had with my fitness are when I listen to my body. If you feel week or hungry, eat a little more, increase your snacks, just make them healthy! If you have any health conditions, please talk to your doctor before trying this :)

Below is my food log:

Tuesday Apr 2, 2013

Breakfast

Carb:5.4g Fat:5.8g Pro:13.2g Cal:120

Egg, Whole - Cooked, Fried	46.0g	72 cal	B-
Egg, White - Raw, Fresh	33.0g	16 cal	A
Spinach - Frozen, Chopped Or Leaf, Cooked, Boiled, Drained, Without Salt	95.0g	32 cal	A

Lunch

Carb:37.5g Fat:11.1g Pro:25.5g Cal:322

Spinach - Raw	30.0g	7 cal	A
Black Beans - Other Varieties of Beans	125.2g	105 cal	B+
Cottage Cheese, Lowfat, 2% Milkfat	113.0g	102 cal	C+
Avocados - Raw, California	51.9g	87 cal	B+
Tomatoes, Red, Ripe - Raw, Year Round Average	123.0g	22 cal	A

Dinner

Carb:48.8g Fat:28.9g Pro:44.2g Cal:619

Broccoli - Cooked, Boiled, Drained, Without Salt	156.0g	55 cal	A
Fish, Salmon, Atlantic, Farmed - Cooked, Dry Heat	178.0g	367 cal	B
Mango - 1 med. Raw	103.5g	65 cal	A
Coconut Water - Real	315.0g	60 cal	B-
Lindor Truffle Balls, Dark	12.0g	73 cal	D

Snack

Carb:20g Fat:0g Pro:15.8g Cal:144

Chobani Strawberry Yogurt - Strawberry Fat Free	170.0g	140 cal	A-
Pike Place Roast - Grande	336.0g	4 cal

Daily Total

Carbs:111.7g Fat:45.8g Protein:98.7g Calories:1,205

Water:9 cups