This rest day as been awesome! I still went swimming for a while but didn’t do anything strenuous. Taking your rest day is so important. Our bodies need time to recuperate! The other day I had a conversation about BMI. Most people have no idea where they stand. The best ways to accurately measure one’s body fat is either a Dual Energy X-ray Absorptiometry machine or Hydrostatic Weighing both are expensive and not easily accessible to the everyday person, including me. There’s also the pinch test, which can be done at most gyms but who has a Skin Fold Caliper at home. And then there’s the formula (http://www.linear-software.com/online.html) Which I hate! Yes, hate! According to the “Tape” method, I am at about 30% body fat, which I know not to be true. But hey, it’s probably closer to the real number then I am willing to admit. However, I came across a picture that can hopefully help us out a little bit or get estimate on where we stand. Also, I believe you can always ask your primary care physician for a BMI test and your doctor will do perform it or referral you to the correct specialist.
|Body Fat Chart
Tomorrow is lift day. And as always I will host a google hangout if necessary.
Whenever I mention the amount of calories I need in one day to someone, the first question they asked is, “how do you have time to eat so much?” I’m not going to lie, consuming 3,000 calories a day isn’t always easy, especially since I do not eat out. I may go to a restaurant on the weekends, but that’s it. All my meals are home cooked. But it doesn’t have to be that difficult. Today, I noticed I was in a calorie deficit around 4pm. I know I still had dinner and a snack to go, but I did not want to eat a bulk amount of calories so late in the day. (Motto: breakfast like a king, lunch like a prince, dinner like a pauper). I had to get in a good amount of calories before dinner and I absolutely did not feel like eating! I know that’s weird but by 4pm, I’ve already consumed 2 meals plus 4 snacks. So I decided to whip up a quick smoothie. The only problem is, I have no idea the measurements for anything. But I can estimate. It is only 4 ingredients; yogurt, protein mix, oatmeal and strawberries. All together, a little more than 500 calories.
I used about 2 cups of yogurt, 1/2 cup of protein mix, 1/2 cup of oatmeal and about 10 blended strawberries. The yogurt is a vanilla flavor. If your yogurt is plain you can always add vanilla abstract or honey. I blended the oatmeal and protein mix first, then added the yogurt and basically topped it with blended strawberries. Easy peasy! If you always have yogurt or milk in your fridge a smoothie can always be an emergency substitute for a snack. Personally, all staple meals I try to actually eat. The best way to absorb the nutrients in food is to mechanically break the food down yourself, starting with mastication in your mouth and then allowing your body to do the rest. But I do know the struggles of getting those extra calories in, especially when on a high caloric diet. And even then I think I still may be short 200 or so calories for today, but tomorrow is another day. And as of this moment, I have already started planning my meals for tomorrow. Cook the bulk of your meat ahead of time! There are so many ways to consume the amount of calories needed in a day. Plan ahead. I hope everyone is finishing this challenge strong. I will have some new ideas on ‘winter readiness’ coming soon! Staying fit through the winter months can be difficult. But we’ll do it together!
Gym Problemz (_LiftingProbz_):
One of the GREATEST moments in life is realizing that 2 weeks ago your body couldn’t do what you just did
(Sent via Seesmic http://www.seesmic.com)
I probably will start these salads last week. I got to hit the grocery store first.