Very much in the learning as much as I can phase and the I know I’m going to make stupid mistakes phase as well.
Here is my situation:
I’ve been ‘ok’ with nutrition the past 5 years or so, but nothing serious. 3 meals a day, no real thought into how I’m bringing in my energy as far as macros go.
I’ve just started Capoeira and in association with that have drastically changed my nutritional habits. I’ve studied the Thib newcomers guides and have tried to base my new habits on that.
Prior to the details, I seem to be very calorie deficient and very high in carbs. Of all the items I consumed yesterday only a few weren’t ‘whole’. If anyone has any recommendations please feel free…I have no idea how people can keep their carbs under 50g throughout a day, its amazing!
Here is my workout schedule.
15 min stretching
15 min static strength exercises (handstands, headstands, planche progression [just starting a tuck planche])
2h 30min of capoeira ends at 10:30pm
15 min stretching
15 min static strength exercises (handstands, headstands, planche progression)
45 min of weights
- mixture of; shoulders, back, tri - OR - legs, bi, chest
- sometimes will substitute yoga on these days…or…
- will do a quick full body circuit.
Sa, Su - rest days…
159lbs - down from 169 3 weeks ago
11.5% BFM (according to my tanita scale, for whatever it is worth!) - down from 15.5% 3 weeks ago.
yesterday according to Fit Day
calories - 2,533
fat - 74g
carb - 273g
protein - 210g
1/2c frozen blueberries
211 cal - 1g fat - 50g carb - 3g protein
130 cal - 2g fat - 6g carb - 26g protein
2c vanilla soy milk
240 cal - 6g fat - 32g carb - 12g protein
125g fat free yogurt strawberry
50 cal - 8g carb - 3g protein
30g Fibre Cereal
110 cal - 1g fat - 23g carb - 3g protein
1tsp Fish Oil
30g of turkey cold cut
33 cal - 7g protein
1 small peach
68 cal - 17g carb - 1g protein
250ml of bolthouse farms mocha cappucino
178 cal - 3g fat - 29g carb - 10g protein
tall coffee with 25mL 2% Milk
21 cal - 1g fat - 2g carb - 1g protein
2 slices of 12 grain bread
240 cal - 5g fat - 40g carb - 10g protein
75g of Roast Beef cold cut
194 cal - 13g fat - 19g protein
45g of spinach
10 cal - 2g carb - 1g protein
150g of carrots
65 cal - 15g carb - 2g protein
45g of roast beef cold cut
120 cal - 8g fat - 12g protein
125g of cottage cheese
100 cal - 2g fat 6g carb - 14g protein
40g of cooked chicken cold cut
44 cal - 1g fat - 9g protein
3 Chicken Thighs - approx 150g (cooked with Soy and lemon juice)
367 cal - 23g fat - 37g protein
1c of steamed broccoli
98 cal - 5g fat - 10g carb - 6g protein
Whey Powder - 10g Creatine + 500mL water
130 cal - 2g fat - 3g carb - 26 g protein
125 cal - 1g fat - 32g carb
- from what I’ve read, my BCAA intake is all wrong.