First food and exercise post

Okay first food and exercise post.
First of all- I don't know if this site could be a trigger to anyone with eating disorders as I'm counting calories, but if it is, please avoid this!

First of all I'm going to show you My Fitness Pal. It is a great free app that tracks all of your calories but it also tracks your nutrition in general like how much of your food that day came from carbs, protein, fat, etc.  You can change the settings to as to how much of your diet is carbs, protein, or fat, also.  Now eating fat is good as long as it is healthy fat, so don't make it too small! Same with carbs!

Now what I like to do is put in my food that day and see where it gets me percentage wise so I can make tweaks here and there. I usually then stick to that meal, no problem. Sometimes I'm right on target, sometimes I'm off.  It also gives me a good view of where I'll be calorie wise that day.

MFP automatically makes the calorie deficit for you based on the amount of weight you want to gain or lose per week. I, however, on workout days like to make sure I have at least 500 calories left over. If you work out and burn about 800 calories, you should be eating more than what MFP says for losing 2lbs per week or you'll hurt your body.

Okay here are my allotted calories for the day. As you lose weight, you also have fewer calories allotted to you.  BOOO worst part because I love eating.

Here is my nutrition % for the day.  I had about 297 calories left after working out and eating today, not counting the deficit that is already built in.  I was definitely over on fat today.

Here is my typical breakfast on a gym day: half a grapefruit with 1tsp of splenda sugar blend, 1 piece of whole wheat toast with .5tbsp of almond butter and .5tbsp of cookie butter - I just really like blending them

Here is my lunch today: I like to eat avocado if I'm going to the gym that day. It is a healthy fat, but it is full of calories so I try to avoid it on rest days.  I have a piece of whole wheat toast with 1/2 an avocado with salt and pepper, 2oz low sodium turkey breast, 1oz Swiss cheese, and a cut up apple. I like to cut up my apple because it helps me feel like I'm eating more and it makes it like eating chips.

Here is my snack before the gym: I like to eat Greek yogurt about 1.5 to 2 hours before the gym so I have a protein boost.  Sometimes I'll have a piece of fruit, too. I used to eat the yogurt in the morning but I actually think it's a great pre-work out snack. Clearly I ate it all before I snapped a picture.

 

Here is my burn from the gym today. We had a training session with Logan, our trainer today. We did some new HARD stuff today but I LOVED it.  

I was super feeling this song as I worked out today.

Here is my dinner. On training nights we like to go out to eat after usually to Chipotle, Jason's Deli, Panera, etc. I still try to watch what I get. Chipotle has a great online calorie counter where you put in your order and it gives you the calories. You have to be careful because they add up fast!

The lady piled ON the sour cream and cheese when I asked her to be light so I just scraped some off. I also didn't finish this monstrosity which is awesome, but I put it in MFP that I did. I'd rather over estimate than under estimate.  Also what Chipotle meal is complete without this hot sauce??

I forgot to take a picture of the piece of Hawaiian banana bread I had today with Kim. It was 100% work the calories. If you notice, I don't restrict myself from eating things I like, I do it in moderation having things like banana bread and Chipotle are not the norm. I usually cook a healthy dinner every night.  Tomorrow will be an out night, too because its a late night for us.