peeperjj's Journal, 19 Jun 18

Exercising with too high of a heart rate will do opposite of what you want. It breaks down tissues, and can increase fatigue in future workouts 

Thanks Elle! That explains why I came Home and crashed for a 4 hour nap! The harder I work and the longer I work the more tired I am the rest of the day and each workout after seems harder when it should logically be getting easier. I started off at 10-15 minutes of 3mph after my initial few days and wasn’t near as tired as I am lately. Lately I do 30-60 minutes at 2-7 incline usually at 3.3-3.9 mph. It takes usually 2 days to feel normal again. Maybe building muscle for awhile would benefit me more. Or maybe I’m just weak and lazy lol. ;). Muscle does burn more though..  

I built a chicken coop to replace our chicken tractor this past week, but I ran to and from the garage to my site everytime I had to go get another pencil, tape measure, or I forgot something. I was in a rush to beat the rain so I could pain it. I love my chicken eggs.  

I think with your condition 150s for your heart rate is probably best. Just ask your doctor. When I started out my doc advised me to not go over 160s since I was so overweight but mostly for my own comfort not because it was too dangerous. 2500 calories burned seems pretty high for that activity level at your current weight. Unless of course you have a high metabolism? Maybe that would make that much of a difference.  

oh 1 thing I use to do to get activity into my day when my kids were younger was dance! I'd put on youtube and we'd all dance to the videos lol 

Yeah if you’re already at your lowest amount of calories, you can do low intensity walking, outside or on a treadmill. Will help with calorie reduction as well as the lower intensity will predominantly utilize fat storage and not muscle which is what we want, so you can try that out. Another thing would be increasing protein, protein has the highest thermic effect of food which will expend more calories as well, so lowering fat and upping the protein to still remain at your recommended calorie intake will help. Carbohydrates provide the second highest thermic effect, so upping those a little more (not sure what you have your macros at, just giving options) and having moderate fat intake anywhere from 15%-30%, will help as well without having you feel like you’re crashing, and as an added bonus the carb intake will ensure protein soaring mechanisms in the body isn’t utilized to prevent muscle mass from being used up too. So those would be things to try out & see what happens. Again with also making sure that your adjusted macros equal the calories you’re currently at. Trying that for 2-3 seeks & seeing where you’re at & adjusting as needed  

2-3 weeks* not seeks. 

Protein sparing* not soaring . It doesn’t fly lol. Autocorrect grrr 🤦🏻‍♂️ 

@ngilbertson I have always disliked chickens but they are my kids’ 4H project so I deal lol. I love chicks and the hens that will tolerate affection are okay. Animals are made to either look at, play with or eat.. :D. Or avoid if day a lion haha. My 9yo did a lot of running for me. I was trying to beat the heat and lunchtime so after my 3rd trip I sent her three times so I could keep working. My 3yo handed me screws and my 12 yo was napping lol. Could’ve burned another 100 cal if I’d ran the last 3 times and used nails and a hammer instead of screws and a drill but it wasn’t worth the extra hour to me as it was already over 90. I may dislike the chickens but I dearly love their flavorful eggs. Nothing like them at the store.  

Dawnie- I used to have a high metabolism when I was younger. When Mom was sick and I got to 107 a typical day was pacing while on the phone, making meals and helping Mom to the bathroom or walking VERY slowly beside her. I would eat 5-10 cookies, 1-2 snack cakes or candy bars, a large burger and fries fried in lard or two handfuls of chips and either some fried chicken, pizza or a large helping of casserole when family would bring over lunch to share. I’d easily guess 1800-2200 calories per day. The kids laugh at my dancing lol. I have a Zumba dvd but I can’t keep up with them. Literally 5 minutes in my chest hurts and I’m so weak I feel sick. I don’t imagine I’ll ever be in the shape of that 25 yo looking instructor lol.  

Deadpool- my protein flies lol. We have chickens ;). I’ve been slacking on protein so I’ll try adding more of that in thanks! I tend to do well and feel good on 40\40/20 or 40/35/25 c/f/p on a normal day. I rarely hit them exactly but on Sunday I can usually eat in a way that makes the weekly totals close. I lost the most at 50/30/20 but I was also 20# heavier and just starting with tracking calories and exercise. You have good ideas and I appreciate the help from you and everyone else! I got sick of chicken but I guess I’ll eat more again as I’ve had very little in the last week or two. We get a calf and pig butchered yearly so normally I eat those. Hubby has had some work hunts so we also have venison and elk meat which I don’t care for but it’s lean so I mix with hamburger ;). I also drain and rinse it to take out some fat. I know we need fat but I’m hoping to lose some saturated fat by rinsing.  

There’s many other ways to get protein, besides supplements such as powders/bars/snacks etc, some are tasty (mostly the bars/snacks) things like beans & fish are a good source, beef, pork, turkey. Etc. having chickens I’m sure you know though. Hmm, Try perhaps, somewhere in the ranges of Fat:30g, carb:100g protein:120g=1195cals To Fat: 45g, carb: 125g, protein:130g=1425cals then see how a few weeks go, how you feel/progress, and adjust as you feel is needed.