Since I have received quite a few questions from you readers, it is time for a Q&A Session!!
If you’re wondering, that’s me cleaning the leaves out of my mother’s house gutters. It has been super busy these last few weeks - so I apologize for the gap in posts.
Q. ’I know I am not drinking enough water - how much should I be drinking and how do I get myself to drink more?’
A. It is recommended that women drink about 2.2 liters (around 9 cups) and men drink 3 liters (about 13 cups) of water a day. I try to remember to drink half my body weight in ounces a day.
The best way for me to drink more water is to put a scoop of my Dynamic Greens (Strawberry-Kiwi flavor) in ice water once or twice a day.
I also find that carrying a water bottle around and filling it up throughout the day helps. I like cold water - so I will leave the house with a bottle full of ice to keep the melted ice/water cold.
Also - I have found that labeling your water bottle with lines and times of day helps people to remember to keep drinking water. For instance, he/she needs to have drank the water down to the line by 9am.
Q. ’I was wondering if you could provide us some info on the number of calories you take. I have been weightlifiting for about 4 months and just recently started bodybeast. My calorie intake is around 1800, as I want to continue to lose fat while gaining muscles. Is that enough or can I lower it further? I read a lot about calorie cycling (going below and above 2000 cal) and carbs cycling, do you have any experiences with such diets.’
A. First of all - hooray for you for lifting weights. Resistance training should be a part of everyone’s fitness regime!
I do not have experience with such ‘diets’. Diets are like yo-yos because they go up and down and do not work. They are not a lifestyle change and you are not going to reach your goals and keep the weight off by doing them.
I recommend having your Resting Metabolic Assessment/Test done (where you sit for about 15-30 minutes with a mask on your face) and get the number of calories that you need to eat to maintain your weight and be able to figure out how many calories to eat to build muscle/lose fat. If this is not feasible, you can use a general calculator (that is not going to be specific to each person’s metabolism) like MyFitnessPal to calculate your calorie intake for your goals. You can also log your calories on the application.
You may also want to consider having your Active Metabolic Assessment done which can tell you what heart rate zones to train in for your specific goals.
While I do not track my calories, I eat well over 2,000 calories (sometimes close to 3,000) because my goals are to gain muscle tone and lose a few more body percentage of fat. To do this, I need to have the calories to lift the weights I do and push myself through my workouts. In addition to my supplements, my diet consists mainly of eggs, green veggies, almond butter, white lean proteins, beans, whey protein, etc. For instance, my Monday USUALLY looks like this:
- Breakfast: Homemade protein bar before lifting, caffeine pill, and water.
- After workout/breakfast: 1 cup egg whites, 2-3 eggs, and 3-4 turkey sausage. If I know my body needs more carbs, I will eat half a whole wheat bagel thin with almond butter on top. I also take my supplements (multi-vitamin, fish oil, etc).
- Mid-morning/first hour or two at work: Water with Dynamic Greens.
- Lunch: Kale and spinach salad, 2-3 boiled eggs, probably a poppyseed or vinaigrette dressing, handful of nuts, an apple and a protein shake made with Lifetime Fitness Whey Chocolate protein.
- Snack: Handful of nuts, protein shake, and/or boiled eggs.
- Dinner: 1-2 crockpot chicken tacos (made for the week with boneless, skinless, natural chicken breasts, black beans, salsa, taco seasoning, cilantro, and a squeeze of lime for 10 hours in the crock pot). I put this in a wheat tortilla. I may also eat some yogurt or vegetables with these.
- Snack: Yogurt, protein shake, or something else that I know I might need in my nutrition for the day.
Therefore, you probably need to eat several hundred more calories to gain the muscle you want and burn fat.
Q. What is your favorite app for your daughter?
My brother sent my daughter (she turned 2 in September) an app via email called Endless Alphabet which I downloaded to my iPad. My daughter loves it. :) It is great to see her repeat the letters, drag them to their location, and learn new words.
It is great to let her play in the car (except for when she accidentally quits the game or opens another application) or when she is bored.
Have a great weekend everyone! As always - comment or message me with any questions you may have.