So, I went to the gym again today and got in a huge workout! A total of thirty minutes of strength training and 45 minutes of cardio! I am praying that I got my heart rate up enough to burn some fat!
When I first got there, the trainer, Tom, went over nutrition stuff. How many calories I should have (plus I am breastfeeding) and what my minimum and maximum caloric intake should be. Went over how those calories are broken down into protein, fat, and carbohydrates...nursing and not nursing. Got my heart rate, my target heart rate, how my training should look every week, and how my meals should look every day. Now, to incorporate this information into a routine so that I can get at least 25lbs off by Christmas! That will be the best Christmas present that I have ever given myself!
Here is the breakdown...
Total calories, etc for non-breastfeeding...
1200 calories broken down as 26g of fat (20%), 90g of protein (30%) and 150g carbohydrates (50%).
Since I am breastfeeding, my breakdown is a little more...
1700 calories (no more than 2200), 37g of fat, 127g of protein, and 212g of carbohydrates.
My target heart rate is 137-153 to burn fat and nothing else. I should ALWAYS do my cardio AFTER my strength training as that will make me burn more fat than doing it before. It should, also, be at least 30 minutes long, however, one day a week it should be 45 minutes long on a day with NO strength training! Other than that, cardio should be on 5 of the 7 days out of the week!
My meal "plan" is pretty simple, yet there is a plan. I will need to figure out more details to stay within my caloric range though. Here is the "rough draft" of my "meal plan"...
Meal 1 should be a protein with simple and complex carb with an optional fat
Meal 2 should be a protein with complex carbs (optional fat)
Meal 3 should be a protein with complex carbs (optional fat)
Meal 4 should be a protein and a simple carbs
Meal 5 should be a protein and minimal complex carbs
Meal 6 is an optional meal of only a protein and an optional fat
It is wonderful that I get to eat six times a day, however, the "choices" are probably not ones that I would normally pick...hence, the reason I look the way that I do!
As a little bit of education to those reading, I will breakdown the different terms that I used here. Simple carbohydrates are found in fruit, honey and yogurt. Complex carbohydrates are found in vegetables, brown rice, oatmeal and wheat pasta. Proteins can come from various sources like protein shake/mixes, turkey, tuna, salmon, lean beef, chicken cottage cheese and Greek yogurt. The healthy fats are olive oil, peanut butter, almonds, peanuts, cashews, and avocado. I really do not agree with the olive oil if you are or have a family history of heart disease as ALL oils are unhealthy in that situation!
So, you may be asking what is the problem with some of those choices? There are more in each of those categories, but most of what I listed, especially in the fats, I do not like! I will adapt and ask questions to make sure I stay on track to lose!
I will be posting another entry soon with my measurements and photos as I will probably have 30 day photos up before anyone notices the ones I am posting! So...
Until less time...
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