Fitness Friday 122 and 123 + Pokemon Go!

Happy Saturday everyone. How are you guys doing today? I’m doing alright, thank you very much. I haven’t had much time to post much lately. I have been extremely busy.

Anyway, before I get into anything else, here were my workouts for the past two weeks.

Week of July 10

Fitness Friday 7-15-16.PNG

Week of July 17

Fitness Friday 7-21-16.PNG

I finally ran once this week because I wanted to hatch my eggs on that new Pokemon Go game. It hatched into a Lapras and I was so happy about it.

I really am thinking about running more since I started playing the game (thanks to my sister). I get to catch Pokemon and I can hatch the eggs I have.

Well, that is it for now.

How were your guy’s workouts? 

Are you guys playing the new pokemon game?

AMDR Calculations

BE WARNED: THIS POST HAS MATH INVOLVED

Today’s nutrition post will involve MATH. Do you know why? We will be using the Acceptable Macronutrient Distribution Ranges (AMDR), 1 example of a 2000 calorie diet to calculate the grams of carbohydrates, fat, and protein.

So, here it goes!

Here’s the basic thing to know:

Carbohydrates: 4 calories per 1 gram

Protein: 4 calories per 1 gram

Fat: 9 calories per 1 gram

AMDR for Adults  (from the 2015-2020 Dietary Guidelines)

  • 45-65% Carbohydrates
  • 10-35 % Protein
  • 20-30% Fat

Here’s the standard 2,000 calorie diet. Let’s start the calculations.

  1. You first find the percentage of calories for each macronutrient based on the AMDR. For example, let’s say that the percentage of calories of carbohydrates is 50% based on the 2000 calorie diet. Convert the percentge to decimals for the calculations.                                                    2000 x 0.50 = 1000 calories
  2. The next step is to divide the calories by the calories in each gram of the macronutrient. There are 4 grams in 1 calorie of carbohydrates. The calories of carbohydrate is 1000 calories.                                                                                                                                                             1000/4= 250 grams of carbohydrates

Let’s calculate the ranges based on the AMDR on a 2,000 calorie diet:

Carbohydrates: 900- 1300 calories

2000 x 0.45 = 900 calories

2000 x 0.65 = 1300 calories

That would be 225-325 grams of carbohydrates. Divide each calorie range by 4 since 1 gram of carbohydrates contain 4 calories.

Protein: 200-700 calories

2000 x 0.10 = 200 calories

2000 x 0.35 = 700 calories

That would be 50-175 grams of protein. Divide each calorie range by 4 since 1 gram of protein contains 4 calories.

Fat: 400-600 calories

2000 x 0.20 = 400 calories

2000 x 0.30 = 600 calories

That would be approximately 44.5 -66.7 grams of fat. Divide each calorie range by 9 since 1 gram of fat contains 9 calories.

It is best to consult with a Registered Dietitian to figure out how much to eat of what nutrient.

That’s it for now.

Did you learn anything new from this post? 

Do you see calorie counting different now that you know this information?

Fitness Friday 121 and Weekly Meals and Workouts 111

Happy Sunday everyone! I’m sorry I haven’t posted for much of the weekend. I have been so busy with my family. My grandparents are here to visit from Canada and are staying here for a few weeks. My family decided to take them out to do stuff this weekend since we don’t have time during the week (because of work).

We went to the Jackson Rancheria buffet yesterday and to Calaveras Big Trees State Park. We went to Napa Valley today. As you can see, I’ve been busy!

Anyway, before I get into anything else, here were my workouts last week and my plan for this week. I didn’t run last week but I will try to get at least one run in this week. It’s suppose to be a lot warmer this week!

Fitness Friday 7-8-16

Hevil’s Healthy Devil – Meal Plan Template

BLANK MEAL PLAN TEMPLATE

Breakfasts- whatever I find at home + coffee

Lunches- leftovers OR pasta OR go out to eat

Dinner- rice, protein, veggies

Snacks- apples, cashews, chips + guac?

WORKOUTS

Sunday- rest

Monday- 2 PIIT Workouts

Tuesday-  4 mile run?

Wednesday- rest

Thursday-Jillian Michael’s Extreme Shed and Shred

Friday- 4 mile run?

Saturday- 2 PIIT

So, that is it for now. I have to more posts I have to post this week. Be on the lookout! One post will have pictures from this past weekend. The other post will be the nutrition post I talked about last week. I haven’t had the time to write it up and post it.

What’s your plan for the week?

Have you been to Napa Valley? What’s your favorite wine?

Weekly Meals and Workouts 110

Happy Sunday everyone. How are you guys doing today? I’m doing alright, thank you very much. Tomorrow is the 4th of July and I will be celebrating with family and food.

Anyway, before I get into anything else, here is my plan for the week.

Hevil’s Healthy Devil – Meal Plan Template

BLANK MEAL PLAN TEMPLATE

Breakfasts- no plan. Just something I find at home w/ coffee

Lunches- either leftovers or WW Pasta or Eat Out if I forget to bring lunch to work

Dinners- rice with vegetables and some sort of protein (tofu, egg, meat?)

WORKOUTS

Sunday- Jillian Michael’s Extreme Shed and Shred

Monday- 2 PIIT Workouts

Tuesday-  4 mile run?

Wednesday- rest

Thursday-Jillian Michael’s Extreme Shed and Shred

Friday- 4 mile run

Saturday- rest

That’s it for now. I’ll be enjoying the 4th of July with family and great food! Stay safe you guys!

What’s your plan for the week? 

Fitness Friday 120 (on a Saturday)

Happy Saturday everyone. It’s the 4th of July weekend! How are you guys doing on this fine day? I’m doing alright, thank you very much.

So, I ended up eating In-N-Out yesterday and I ate a double single with no onion, animal style fries, and split a vanilla milkshake with my boyfriend. I know. #yolo. It’s all about balance.

Anyway, I hope you guys enjoyed my post yesterday about carbohydrates. If you guys have any topics you guys want me to talk about in regards to nutrition, feel free to comment on my posts or send me an email. I will be more than happy to right about the topic the best I can.

Here were my workouts for this week.

Fitness Friday 7-1-16

I really need start running again and working out at least 5 days a week. It’s a slow process but I know I can get back into it. I need to lose weight for my trip in August!

That’s it for now. I hope you guys enjoy your 4th of July.

How were your workouts this week?

What nutrition posts would you guys want to read about?