I caved and ate a Costco muffin and 2 pieces of coffee cake at work and then had pizza for lunch. He stayed positive for me and motivated me to get to the gym tonight. And I did and it helped. I also tracked all that food and planned accordingly for the rest of the evening and only ended up about calories over. If drinking a Diet Coke in the morning stops you from getting a calorie Frappucino, then do it. A little ranty, sorry, I do that. The macronutrients are proteins, carbohydrates, and fats. Calculating how much you need of each is a huge part of your success. It is simpler than a lot of people think. PROTEIN Protein is what the muscle tissue in your body is made of. It also plays a key role in the functioning of many hormones. Without protein you cannot build or even maintain muscle tissue, or even maintain things like collagen in your cartilage. Protein is necessary when trying to gain muscle, lose weight, or just maintain good health. Protein yeilds 4 calories per gram. An easy way to calculate how much of it you need in your diet is to eat a gram per pound of lean body mass. This means you must figure out your body fat percentage, multiply that by your weight, and then subtract that number from your body weight. What is left is your lean body mass in pounds. To calculate how many grams you need using a percentage, take your total calories and multiply it by. Then take that number and divide it by 4. FATS The reason I put fat next is because they have more function than carbohydrates. Fats are in each cell in your body, and they supply your body with much more energy per gram than carbohydrates 9 calories per gram. Fats also make up many hormones and help to transport nutrients across the body. Many people try low fat diets in fear that eating fat will make them gain fat. This has been proven to be untrue again and again in studies. Because fat is used for so many other things in the body, your body does not just store all of them. Also eating too low of fat could suppress hormones, cause malfunction with the micronutrients in your body, and ultimately will force you to eat more carbohydrates, which can cause fat gain much more easily. To calculate how many grams you need, take your total calories and multiply it by the percentage you are using, then take that number and divide it by 9. They have other functions, but giving you energy to do everything you do is the main function. Carbohydrates have much more leeway than the other two macros. Carbohydrates can change drastically depending on what your goal is. For example, many bodybuilders eat anywhere from carbohydrates when bulking, and then drop them close to 0 when cutting. When you consume carbohydrates they are either stored as glycogen in the muscles , converted to glucose in the blood , or stored as fat. When you have more carbohydrates than you need to supply your body with proper energy, it stores the rest as fat. This is why they must be limited when trying to lose weight. If you do decide to go 0 carb, just keep in mind that you will most likely experience dizziness, fatigue, and some other abnormal symptoms when you first stop eating them. This is due to your body trying to find a new energy source as you have taken away its main one. When eating 0 carbs, your body will be forced to burn fat through the process of lipolysis, and convert amino acids to glucose through the process of gluconeogenesis. If you do things right and eat enough, you should not lose much muscle. Carbohydrates yield 4 calories per gram. Like I mentioned before this varies drastically depending on your goal and body type. To calculate how many grams you need, take your total calories and multiply them by the percentage you want, and divide that number by 4. Sorry this became such a long post but it is a more complex subject and requires more information. No matter what diet you decide to do, just try to find what works best for you and stick to it. You want to eat less than you burn off, but only by about calories. This a surefire way to burn muscle. Hope this helps guys, let me know if you have any questions. I really hope I can make it through. Day1: calories or less. Day2: calories or less. Day 3: calories. To say that I am frustrated is an understatement. Mostly because there are SO many people out there who think it is easy to lose weight if you want to and will push that attitude into so many people. So, like, next time you go to give unsolicited advice to a fat person about losing weight, just go and fuck yourself instead. First off I just want to say that it is frustrating and kind of difficult, but completely possible of course! Number 1 rule, consistency is key! Number 2: The key to gaining weight is to eat more! Sounds simple but I know it can be difficult. You need about extra calories a day to gain 1 pound a week. Good things to eat: Starchy foods like pastas and potatoes. Bread, cheese, peanut butter sandwiches, chicken, fish, rice, beans, anything calories dense but healthy. Drink lots of milk. Mix things, like beans and rice. All kinds of sandwiches. Bagels w cream cheese. Snacks like granola bars, peanuts Not Junk food! I usually eat a bowl of oatmeal and some eggs with cheese on top for breakfast. A sandwich with some type of snack and a yogurt. And whatever my mom cooks for dinner lol. And I snack throughout the day. Also to get extra calories in I drank nutritional supplements. Number 3: Lift heavy! You want to do exercises that are going to shape your body. Squats, deadlifts, lunges, stepups, bridges, donkey kicks, the leg press machine all build up your booty. Work your abs to keep them tight. This is like a basic plan, which just starting out is all you really need. I personally just want to look thick, with abs. I normally eat two small meals. So changing that to three large meals plus adding snacks, adds more than enough calories for me to gain, no counting needed. Everyone knows the only thing Americans love more than Old Glory and casual racism is fueling their ever-growing waistlines, so one of the most important aspects of an American party is the food: Sloppy Joes, hamburgers, hot dogs, pizza, donuts, popcorn, French fries, soda, and anything else with at least a calorie-to-nutrient ratio. But the single most important element of any American Party is, of course, the humble red Solo cup. Salt and pepper to taste. Sweat off onion and garlic in oil. People have asked me how I lost weight so I want to share. Always count your calorie intake. Weigh yourself every Sunday. No breakfast or lunch. Do not eat after pm and before 8am. Must have a 24 hour fast 2x a week. No desserts ice cream, cookies, cake, donuts, brownies, shakes, etc. Here: Ten comfort foods that clock in at calories or fewer per serving. I feel like my biggest pit-fall in any of my life journeys, be it weight loss, school, or saving money, is my intense desire for immediate or extremely quick gratification. Just try and drink as much water as you can, eat healthy. Try not to go over like calories a day and DO NOT snack or binge. Try set out meals for breakfast, lunch and dinner. And count up the calories. Safe Mode is on Show me anyway Why am I seeing this? JavaScript is required to view this site. Show more notes Reblog Health looks different for everyone. If your mile takes 17 minutes to complete, complete it. If you love meat, eat it. Do what is best for your body at the pace that you can handle. There is no wrong way to be better and you will not be perfect overnight. Show more notes Reblog. Misconceptions about Eating Disorders 1. Bulimia is not dangerous Bulimia can kill, maybe even faster than anorexia, both are dangerous, both can kill 5. It is valid, and just as dangerous 7. Anorexics never binge binges keep restrictive disordered people alive 8. Anorexics never eat junk food many got to their lowest weight eating only junk 9. Throw the entire can of chickpeas brine and all into a blender, along with 2 tbsp of water, the sriracha, garlic, lemon juice, salt and pepper. Blend to a smooth consistency, adding extra water if needed. Adjust spices to taste. Bake for 30 minutes, turning the tray around halfway through cooking. Show more notes Reblog Calculating your macros is a crucial part of making progress with your body. Show more notes Reblog Lemon Chicken and Asparagus Stir Fry by Proper Tasty Under Calories! Despite that, not only have I not LOST any weight, I have actually GAINED a small amount. Feel free to ask me any questions you have! Show more notes Reblog when did calories become a binge to me? The 5 Oddest American Trends That Other Countries Stole. Instagram notes Loading Show more notes Reblog If anybody is curious about my diet, here it is. Show more notes Reblog I feel like my biggest pit-fall in any of my life journeys, be it weight loss, school, or saving money, is my intense desire for immediate or extremely quick gratification. Show more notes Reblog Burn calories in 30 minutes. Report this post This should be filtered. Adult-oriented content is currently being hidden but this post still showed up. This violates Tumblr's Community Guidelines Malicious speech Harm to minors Promotion or glorification of self-harm Gore, mutilation, bestiality, or necrophilia Misattribution or non-attribution Confusion or impersonation Harassment.
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