Posts Tagged Protein Intake
Happy Easter!!
Posted by buffmother in Legs, Spiritual Fitness- Christian on April 8th, 2007
First off~ Thank you JESUS for giving your life so I can be FREE Forever! He is ALIVE in my life, I feel his power and strength every day!! HOORAY!!!
We had a good EASTER weekend filled with family and love…
The day started off with easter baskets, yummy eggs with spinach and church. After church we had an egg hunt…it was COLD- so about 40 kids had to fight over only 5000 eggs, lol!! Tia got picky and determined that only the eggs that were “together” were worthy of her taking. And Layla only chose purple eggs…because they “are just so pretty”!! Needless to say we have WAY too much candy in our house at this moment, but I seem “over it” this year! Have I truly finally broken my candy addiction??? If so, it is a miracle for sure!! Maybe the last 4 years of attempts at discipline, learning how BAD sugar is for me, replacing bad habits with good ones, taking my SUPPLEMENTS~ just maybe it is finally clicking and eliminating my carb addition?? Or maybe it is a miracle, because I was not tempted much by the treats today and when I did indulge no true happiness was found~ SWEET!!!
Well on with the day…after easter egg hunt 1…we ate, I napped with my little Layla in her toddler bed– it was a tight fit but a great way to spend easter- SLEEPING!!
Then off we went to easter egg hunt 2 with dessert, etc.. good visit with “the cousins” and the kids were SOOOOO cute yet again!
After getting home, I realized I was full of toxins, so headed out for a release- a run!I felt so much better and am READY to hit it tomorrow.
This week has been successful in rebuilding my weight lifting base at the gym
In total I did (Sunday to Sat):
6 lifting workouts (2back, 2legs, 2 chest)
0 interval/cardio
I’ve encouraged others through the RR and bodyspace
I overcame a slight neck/shoulder injury by modifying my workouts
I did good on eating greens and upping my protein intake!
My POA for next week is:
Lift 6 days-Continue to rebuild a good strength base I will be boosting most exercises will be (4×10,8,6, 10)
2 interval sessions- Ease back into running twice next week (chest day)…I get to wear my new shoes!!
Be good on my diet– EAT to perform!!
Yesterday, I did my 2nd leg workout of the week!!
I was still a bit sore from Tuesday’s workout in my VMO, quads and hammies–but I still did it and expect to recover more quickly as I become consistent in my lifting again. Also, my neck/shoulder is still a bit sore, but getting better.
Warm up
11min r-bike
squat- all reps very slow controlled really focusing on form and stretching my hips
45×10
95×10
115×10
135×10
Dead lifts
135x10x3 (last set wide stance)
Seated Calves
110x10x3
Smith lunges
50plus machinex12x2
70plus machinex10x1
knee extensions
90×10
110×10
130x10x2
leg curls
70x10x2 (super focus on butt)
80×10
rotary calf press
180x15x3
Old school abs
40×2 sets
cats 2 sets of 3 each direction
straight leg ups on r-chair 15 front 5 each side
Russian squat machine
25 reps felt good to stretch it on these.
Have a SUPER week yourself!!
xoxoxo~
BuffMother!
P.S. this made me laugh!
BuffMother! Diet Basics
Posted by buffmother in Diet, Weight Loss, products on January 7th, 2006
BuffMother! Diet Basics:
I have tried and failed on the following diets: low fat/high carb, Atkins, Zone, Body For Life, the apple diet, the cabbage soup diet, slim fast, the diabetic diet, and the food pyramid. The results and side effects of each were just not worth the pain. But, the diet I have successfully followed over the last 2 years is flexible, satisfying and very effective. I believe I have found the diet keys to being buff 365 days a year! It is the BuffMother Diet.
Main key points: Protein, Water and Planning
The focus of my diet is simple. Eat enough protein and drink enough water and you will be successful. Oh yeah one last component- planning. I am talking about hunger planning. Don’t eat if you don’t have true hunger pains. The #1 problem with obesity today is that people are eating for every reason, except that they are truly hungry.
Protein, Water and Hunger Planning. It is that simple!
How much Protein?
Eat your goal bodyweight in grams of protein daily. I want to weight 125; therefore I want to eat 125g of protein a day. Each gram of protein has 4 calories, so I should have at least 600 calories a day from protein. And remember that calories from protein require about 1 calorie per gram to digest, so think more like 3 calories per gram of protein!
Ways to succeed in eating your protein:
- Always have it handy and quick to eat: boiled eggs, cooked chicken breast, canned chicken, tuna and salmon, beef jerky, deli meat, etc.
- When planning your meal think protein first, next green veggies and lastly carbs.
- Find a good protein supplement and use it. My staples are a good vanilla, chocolate and fruit flavored protein. I usually mix it in just water and a couple scoops at a time (40g). It is a quick easy way to keep my protein intake on track.
How much Water?
As much water as you can possibly drink: the more, the better. You will feel better and lose your fat faster if you have a lot of water. Your body is almost all water. The more muscle you have and the more protein you eat, the more water your body needs. In order to flush all the toxins out of your cells there must be a lot of water available. If you need an amount I would say 1 to 2 gallons a day.
Ways to succeed in drinking your water:
- Keep water bottles in you car
- Keep water on your desk, by your refrigerator, and by your sink
- Drink it don’t sip it. Aim for 10 big gulps every time you drink.
- If you get up in the middle of the night, slam a bunch of water.
- Drink it immediately in the morning
- Always drink water during your workouts
How much Hunger Planning?
I only want you to eat when you have true hunger pains. This means you need to tune into your body and let it tell you when it truly needs to eat. There is no magic time limit between meals, however the average is 3 hours. If you feel hunger pains, follow these three steps of hunger planning:
- Drink an 8 oz. glass of water.
- Wait 10 min. to see if those pains persist.
- If so, simply eat. If not, wait until the pains return and then eat.
This way you will learn to tune into your physical needs for food vs. the mental need.
What else do I eat????
A healthy diet is the goal. Don’t ever embark on a diet that you can’t see doing the rest of your life. My philosophy is to constantly strive for improvement in regards to the balance, nutrition and portion size of my diet.
About 30% Carbohydrate
That is between 3-4 servings of carbs a day. Plenty for your energy and nutritional needs. Have a carb at breakfast, pre workout and post workout and then one more throughout the day.
About 30% Fat
I know many of you think that you need to cut almost all the fat out of your diet to lose weight. I think that is a recipe for disaster! You need fat for satiety and sanity. If you have a meal with no fat, you will be hungry again within 2 hours. By adding more fat that same meal will keep you satisfied for 3-4 hours. A little fat goes a long way! At times, I eat cheese, salad dressings, olives, hamburgers, brats, real pepperoni, rib eye steaks, ribs, etc., and I am leaner now than I was when I ate a diet with 15% fat. You just have to be in control and not overdo the fat. Everything in Moderation!
Lots and Lots of Greens:
Green veggies or lower carb veggies have been a lifesaver for me. They are so low in calories that you can eat until you’re full! Not to mention how great these nutrient packed, earth grown treats make you feel. So eat your greens. At least 2 huge servings a day!
Additional Tips:
Water is considered any non-caffeinated, non-sugared drink.
To speed up weight loss, cut out all treats and omit a serving of carbs.
If you are really hungry, try adding more greens or protein to your diet.
Eating for the right purpose is just a part of my BuffMother! Nutritional plan. If you would like further assistance from me in regards to your diet you can purchase a online training program that includes a complete workout and diet plan.
Are You Protein Deficient?
Posted by buffmother in Diet, Supplements, Weight Loss on August 1st, 2005
Hello! I am trying to get things back to normal this month…Summer is crazy and the last thing I want to do is be inside on the computer, but until I get my laptop that’s what I am doing.
I thought I would share my newest article with all of you:
Are you Protein Deficient?
What makes a person look old? Is it their wrinkles, gray hair or dentures?
Yes in part, but mainly it is their body, or specifically lack of a “body”. Lack of muscle is what makes someone look old! Are you fighting the battle with age and losing?
I know I was! After having 4 children in less than 4 years, I looked closer to 48 than 28. I was disgusted! So I joined the gym, worked out at least 5 days a week and followed a traditional diet. It took me about 4 months to realize that what I was doing was not creating the body I desired. It wasn’t until I doubled my protein intake that my body started looking younger and better. Up until then, I was Protein deficient!
Do you workout without getting results? You may be protein deficient also. I’ve noticed that 9 out of every10 of my clients were protein deficient when I originally assessed their diets. In my opinion protein deficiency is the #1 reason that people (especially women) fail to attain the body they desire. Protein is the building block of every cell in our bodies and without protein muscle simply disappears.
Other than age there are many other factors that can accelerate muscle loss:
Pregnancy
Sickness
Malnutrition
Inactivity
Dieting
Over training
The only proven and effective way to maintain/rebuild your muscle mass is to weight train and eat properly. Without both components, you will have limited success.
How Much Protein Should You EAT?
Eat your goal body weight in grams of protein daily. I want to weigh 125; therefore I want to eat 125g of protein per day. Each gram of protein has 4 calories, so I should have at least 600 calories per day from protein. Listen to this bonus: calories from protein require about 1 calorie per gram to digest, so you actually burn calories just by eating protein.
The Basics about Protein:
Protein has 4 calories per gram
Protein takes extra energy to digest, up to 1 calorie per gram.
Protein is essential for muscle maintenance and growth.
It can be converted to use for energy.
It takes up to 3 hours to digest.
The most popular proteins are animal, milk based and soy based.
Why Do I Use Protein Supplements?
TIME- It takes 25 minutes to make a chicken breast and less than 1 minute for a protein shake. Let’s face it, life is hectic and unfortunately most proteins are not readily consumable. They need to be cooked and don’t sound too appetizing at times. Also, the volume of protein needed is hard to fit into our busy lives. As a result, supplementation has become an essential way to help us meet our daily needs.
My recommendations for supplementation:
Use it as a supplementation, not a foundation
Generally consume no more than 1-2 servings a day of a protein supplement
Find a brand or flavor that you like, use it as part of a meal or a special treat
Consider consuming it with optimal timing: pre-workout and post-work
My Recommended Purchases:
Whey protein is one of the most pure ways to get great quality, easy to digest protein in your diet. It also tastes good and is very convenient:
Syntrax Nectar: Fast, easy to mix with just a spoon, easy to clean up and tastes good. I like the cherry flavor.
http://store.femnutrition.com/62.html
EAS MyoPro Whey: My staple protein, chocolate and vanilla are both very good.
http://store.femnutrition.com/134.html
Champion UltraMet Meal Replacement Shakes: I love this meal replacement. It has great protein/carb ratios and tastes awesome in just water (like chocolate cake batter or pudding). Chocolate is my favorite!
http://store.femnutrition.com/ultramet20pk.html
Important things to remember when consuming a higher protein diet:
Protein requires a lot of water to digest, so drink extra water. Be especially aware of this during the hot summer months.
Make sure to eat your veggies also. Too much protein without enough fiber/water is not good, so eat 2-3 large servings of veggies a day.
The Bottom Line:
It is impossible to build a great looking body without consuming adequate protein daily!
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