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Hello,
i was very content with the scale today, three days in a row a 0.3 kg loss, that is really amazing!!! Please remember that i did not change caloric intake. I was at 1500 kcals for over three months now and working my butt off at the gym. I created this new diet about 7 days ago, and that is STILL 1500 kcals so nothing should change.
But it does, and it did!
My conclusion is that one calorie is not the same as the other. It really does matter what foods the calories come from. I changed three major things about my diet and it seems to work for me:
1. fiber: i now eat the normal amount of fiber a day adding a tablespoon of Bran with each yoghurt. i was way under, and my bowl-movements (do i say that right?) are very regular now.
2. Protein: i used to eat between 20 -50 grams of protein, for my body that should be about 80, with the big increase of exercise it should be between 100-120 if i want to build up muscle. first 3 days as predicted: a lot of headache. Now i feel energetic and my work outs are going amazing.
3. night-feeding: Now here is a controversy for you all to bite into. I used to have a lot of problems after the main meal at 5-6 o'clock to stop eating until 7-8 o'clock next morning. But i figured, why do i do that? i go to sleep at about 12-1 o'clock at night. I feed my body regularly throughout the day, i work out usually betwee 5 and 8 in the evening and i suddenly stop feeding myselve from 6 to 8. That did not make sense to me. So i now eat about 300 kcals at 9-10 o'clock in the evening...
result: feeding frenzies GONE!
3. is a controversy i know, people will say stop eating after 8 o'clock, but i say it depends on what time you go to bed, and how regularly you feed your body (what is it used to)
anyway, i know you are all trampling to have your say about this... so shoot!!!
maud.
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1350 ккал
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Жир: 40,78г | Белк: 111,56г | Углев: 141,69г.
Завтрак: Delicata Zeebanket, Dried Fruit Mixture, Peijnenburg Ontbijtkoek Gesneden Minder Suiker. Обед: Baked or Broiled Salmon, Chicken Breast, Apples, Bouillon Vegetable Broth, Leeks, Carrots, Cauliflower, Whole Wheat Bread, Optimel Magere Kwark Vanille-Perzik. Ужин: Tomatoes, Mixed Salad Greens, Bread Crumbs, Duyvis Pinda's Gezouten, Egg White, Gouda Cheese, Vinaigrette Dressing. Перекус/Другое: Member's Mark Omega 3 Fish Oil (1000 mg), Rogers Foods Oat Bran, Nature Made Calcium, Glaceau Smartwater - Electrolyte Enhanced Water (33.8 oz), Protein Powder. подробнее ...
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2626 ккал
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Упражнение:
Спать - 8 часа, Отдыхать - 15 часа, Серии Упражнений в Оздоровительном Клубе - 1 час. подробнее ...
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