I'm going to ditto those that think you're not eating enough. I haven't read all the responses, but I looked at Emmy's and it looks good. If I were you, I'd up my protein and make sure I get good healthy fats in there. Fats with help you to feel sated. I was struggling for a long time with being hungry a lot, even though I felt like I was eating a ton. Adding some healthy fats made a big difference.
That said, like emmy, I lift like crazy 3/week (which...if you're paying attention emmy, Deb and I just finished New Rules of Lifting for Abs and we LOVE LOVE LOVED it. I mean, really. It's fucking awesome. In a totally more awesome way the NROLW was). Plus, I spin 2-3/week. So...the calories I eat are going to be a lot higher than someone who is smaller than me (I'm still a big girl) and someone who doesn't lift/workout as much as me. There would be people who would be appalled at the number of calories I eat a day to maintain (which is what I'm doing). I'm looking to start dropping weight again, but I'm only going to cut my calories by 300/day.
"Not gonna lie; I kind of keep expecting you to post one day that you threw down on someone who clearly had no idea that today was NOT THEIR DAY." ~dontcallmeshirley
I've found that when I limit my carbs I'm better at losing weight. However, I have no idea how to cut out carbs and what to replace with.
Also, what are good carbs? How much should I be eating a day?
I'm trying to lose 50 lbs., so I'm taking this very seriously. I'm eating clean and my daily menu is something like this:
Breakfast: Greek yogurt with strawberries Snack: Hardboiled egg Lunch: Salad with romaine lettuce, tomato, mushrooms, sprinkle of parmesan cheese, and homemade dressing Snack: Luna protein bar Dinner: Chicken of some sort (tonight is light-baked chicken parmesan) with vegetables or salad Dessert: Canteloupe or peach
On the rec of a doctor, I try to follow a low carb diet. I had GD, so I loosely follow the carb limits I had to follow on the diabetic diet (under 20 at breakfast, under 45 at lunch & dinner, and under 15 for a snack). I've found that as far as weight loss, it works best for me if I allocate more carbs at lunch & then cut back in the evening.
Looking at your menu, I'd probably swap around breakfast and your first snack. I'd add something to make that salad less sad - maybe a 1/2 cup beans, fish, shrimp, chicken, ham, or turkey. I'd also move the serving of fruit up to lunch and stick to berries or citrus fruit. For the snack, I'd pair 1/2 the bar with a serving of cheese or nuts. Or do a mini vegetable tray with ranch dip or hummus. For dinner I'd make sure to fill half the plate with veggies.
I do eat whole grains, complex carbs, etc., but I have to be religious about measuring out servings to get the right carb count. The American Diabetes Association has a useful guide on serving sizes of foods and the corresponding amount of carbs.
I also want to add this: on days where I'm hungry I eat more. On days when I am not hungry I eat less. I Have found that really listening to my body and putting good food in to it when only when it's hungry is my best bet---but it takes time to be able to do that consistently.
G--as soon as I'm don't with NROLW Im hitting up NROLA. My stomach looks better than it ever has (that's right, even with the floppy post tiny human hosting bits hanging about still) but there is room for improvement always. Did you find your legs or arms suffered, tho?
I also want to add this: on days where I'm hungry I eat more. On days when I am not hungry I eat less. I Have found that really listening to my body and putting good food in to it when only when it's hungry is my best bet---but it takes time to be able to do that consistently.
G--as soon as I'm don't with NROLW Im hitting up NROLA. My stomach looks better than it ever has (that's right, even with the floppy post tiny human hosting bits hanging about still) but there is room for improvement always. Did you find your legs or arms suffered, tho?
not at.all. You don't do crunches. Not even one. The arm and leg work all incorporates core. It's seriously amazing. Some of it is just doing deadlifts and concentrating on the core, or by standing on a weight plate. Some of it is using a heavier weight in one hand and half as much in the other, which forces you to keep balancing thus strengthening your core. It's so fucking awesome. I don't have words. We easily doubled our plank times from the time we started till the time we finished. I swear I may never do another crunch.
"Not gonna lie; I kind of keep expecting you to post one day that you threw down on someone who clearly had no idea that today was NOT THEIR DAY." ~dontcallmeshirley
Emmy - NROLA is really a full body workout still. But a lot more compound movements that require focus on core strength. I prefer NROLA over NROLW.
because it's AWESOME, right?!
I'm telling you, my workout partner and I loved it. We did personal highs in deadlifts last week and we went back to the regular planks when we finished the book to see how much we'd improved and we'd doubled our time on planks without any problem.
ETA: ok, now I'm embarrassed that I mentioned the plank thing twice. It was a big deal to me. Planks made me (and my workout) partner almost cry so it was a good feeling to do them with so much less difficulty.
"Not gonna lie; I kind of keep expecting you to post one day that you threw down on someone who clearly had no idea that today was NOT THEIR DAY." ~dontcallmeshirley
I've found that when I limit my carbs I'm better at losing weight. However, I have no idea how to cut out carbs and what to replace with.
Also, what are good carbs? How much should I be eating a day?
I'm trying to lose 50 lbs., so I'm taking this very seriously. I'm eating clean and my daily menu is something like this:
Breakfast: Greek yogurt with strawberries Snack: Hardboiled egg Lunch: Salad with romaine lettuce, tomato, mushrooms, sprinkle of parmesan cheese, and homemade dressing Snack: Luna protein bar Dinner: Chicken of some sort (tonight is light-baked chicken parmesan) with vegetables or salad Dessert: Canteloupe or peach
I have not read through the whole post- so sorry if already said...
but if you are serious about eating low carb to lose weight you NEED to read on or a few of the diet books liek Atkins, South Beach, etc. You need to fully understand how/why it works so you will be successful and not sabatoge yourself by eating the wrong things.
I maintained a low carb lifestyle for a few years... then had kids and stopped - and have been getting back into it this year. It's not hard once you get through the first few days.
I like it better than any other way of losing weight b/c i can eat foods i love (meats, cheeses) and lose.... without having to eat a bunch of low-fat fake crap that doesn't taste good.
How many carbs are in your breakfast? Yogurt w/ fruit sounds like a lot of sugar to me unless it's plain yogurt.
Fat, fiber and protein are what you are upping in place of carbs.
Jorge Cruise also does a low carb / low sugar diet plan an a lot of his meals are whole foods. I switched to WW from him but I still follow his principles for meal planning and am a fan of stevia now because of him.
Sardines are great to add to salads. If I get the kind packed in water and then add my own lemon and olive oil I really like the taste. The protein and fats take me a long way (no munchies around 3pm). I also had blood work done recently and they asked if I'm taking a vitamin D supplement because my levels were so great. I'm not.
Also I found low carb is a lot more interesting if I eat a lot of different veggies each day. Veggies with eggs, spinach in smoothies, big salads, 2 different veggies with dinner, etc. Yeah, my grocery bill is pretty high though.
Sardines are great to add to salads. If I get the kind packed in water and then add my own lemon and olive oil I really like the taste. The protein and fats take me a long way (no munchies around 3pm). I also had blood work done recently and they asked if I'm taking a vitamin D supplement because my levels were so great. I'm not.
Beware, though. Sardines will make your office smell.
My former coworker used to eat sardines, and we would shame him into eating them in the hallway. And under no circumstances was he permitted to dispose of the can in our office. That shit HAD to go out in the hallway.
That is true. I get so mad at DH when he throws the can in the recycling without rinsing. Stinky! If they are out of the can they seem less stinky to me.
Emmy - NROLA is really a full body workout still. But a lot more compound movements that require focus on core strength. I prefer NROLA over NROLW.
because it's AWESOME, right?!
I'm telling you, my workout partner and I loved it. We did personal highs in deadlifts last week and we went back to the regular planks when we finished the book to see how much we'd improved and we'd doubled our time on planks without any problem.
ETA: ok, now I'm embarrassed that I mentioned the plank thing twice. It was a big deal to me. Planks made me (and my workout) partner almost cry so it was a good feeling to do them with so much less difficulty.
I M very removed from weights...is it ok for beginners (it sounds more me..the core focus..than I found in nrolfw)?
hmmm....I think NROLW can be modified for beginners, so I think the same thing about this book, I guess. What did you find about NROLW not to be beginner-ish?
"Not gonna lie; I kind of keep expecting you to post one day that you threw down on someone who clearly had no idea that today was NOT THEIR DAY." ~dontcallmeshirley
hmmm....I think NROLW can be modified for beginners, so I think the same thing about this book, I guess. What did you find about NROLW not to be beginner-ish?
Sorry, not that it wasn't beginner ish, just not so core oriented as it sounds from you about this new book (if that makes sense). I wasn't blown away after all the h&f talk up of this book(the original one).
this book is a lot of core work, although if you look at the exercises, they don't necessarily LOOK like core work, they really are. You can definitely feel it in your core when your form is correct.
"Not gonna lie; I kind of keep expecting you to post one day that you threw down on someone who clearly had no idea that today was NOT THEIR DAY." ~dontcallmeshirley
this book is a lot of core work, although if you look at the exercises, they don't necessarily LOOK like core work, they really are. You can definitely feel it in your core when your form is correct.
That is what I am getting so I ordered it. I felt like NROLW was more area specific and I need to work on my core...after my surgery 2 years ago, it is definitely not back to what it was :-(