Met with my nutritionist yesterday. She’s pleased with my long-term progress and thinks I should keep doing what I’m doing for the most part. We recalculated my BMR and protein requirements based on my new weight.
With a weight of 179, my BMR is 1517.
If I apply the Harris Benedict equation (I just love writing that – it sounds so scientific!) for a moderate activity level, I see that I need to eat 2351 calories a day to maintain my current weight. That assumes I am working out 3-5 times a week at a moderate pace. (I do more than that, but I’ve gotten a little resistant to weight loss after 3 years of losing, so I use the lower formula to be sure I hit my goals.) So I should be losing 2 pounds a week if I keep my calories to under 1400 calories per day.
While that is not very different from what I have been eating, we are going to try changing the balance of carbs to protein to fat. Instead of doing 40% Protein and 35% Fat and 25% Carbs, I’m going to begin increasing my carbs and shift to a 40% Carbs, 30% Protein and 30% Fat ratio. I’ll do this by using more non-meat sources of protein, such as beans and quinoa. That should give me a lot more energy for the increased workouts that I’m doing and help me reduce some of the belly fat that I still have hanging around.
So I need to revisit my meal planning and come up with some sample meals that fit the new criteria. Livestrong.com/myplate is a great tool for that. I just go to an unused day and start adding different foods/amounts and looking at the resulting numbers for the day, including the percentages. Here is a one day menu plan that would work on my new plan:
|Meals||Item Name||Calories||Sugars||Carbs||Fats||Protein||Sodium||Dietary Fiber|
|Smuckers Natural Peanut Butter||52.5||0.3||1.5||4.0||2.0||30.0||0.5|
|Whey Matrix Vanilla Protein Powder||65.0||1.5||3.0||1.0||11.0||30.0||0.0|
|Boneless Skinless Chicken Breast||60.0||0.0||0.0||0.5||13.0||20.0||0.0|
|Ezekeil Whole Grain||80.0||0.0||15.0||0.5||4.0||75.0||3.0|
|afternoon snack||Fage 0% Yogurt||60.0||4.5||4.5||0.0||10.0||42.5||0.0|
|dinner||Dove Dark Chocolate Hearts||37.0||3.0||4.0||2.0||0.5||0.0||0.5|
|Goya Black Beans||90.0||1.0||19.0||0.5||7.0||460.0||6.0|
|Organic Free Range Chicken Broth||2.5||0.0||0.3||0.0||0.3||142.5||0.0|
|Shredded Cheddar Cheese||57.0||0.0||0.2||4.7||3.5||88.0||0.0|
|post-workout||Banana – Small||19.8||4.8||5.0||0.1||0.4||0.4||1.0|
|Natural Peanut Butter, Creamy||100.0||0.5||3.0||8.0||3.5||45.0||1.0|
|Organic Cocoa Powder||10.0||0.0||0.6||0.5||1.0||0.0||1.0|
|Peanut Butter Cookie Protein Powder||132.0||0.0||1.0||1.0||25.0||94.0||0.0|