learn your macros

I know this post is going to have about... 0% impact on this problem, but I might feel just a little bit better if I get this off my chest.

Please people, do not use the word "carbs" generically. 

There are three primary macronutrients: protein, fat and carbohydrates. These are the basic building blocks of all food.

Macronutrients can be further categorised, for example, the two main forms of carbohydrates are sugars and starches. (There is, of course, more molecular detail you could delve into, but for the purpose of this argument I'm keeping it simple.)

So when anyone posts a picture of vegetables and says that they are having a "no carbs day", they are lying. While vegetables are a mix of carbohydrates, fat and protein, from a nutritional perspective, they are predominantly carbohydrates - all of them.

Furthermore, perpetuating the idea that one macro should be removed from your diet completely is ridiculous. We all need a combination of all three.

Rant over.

If want to learn a bit more about carbohydrate intake (specifically for athletes) - read this.

(I do not endorse a low-carb diet, but if you want 'low-carb' veggies, choose ones with a high water content.)

- Dani

the maths

So today was weigh-in day and my mood is a little flat... I only lost 100 grams this week.

This got me thinking though, what does it take to lose 1kg?

I remembered reading an article that talked about weight loss in terms of numbers. Instead of being written by a celebrity trainer or health expert, this article was written by Jessica Irvine - an economics writer, and it was surprisingly helpful. (Quick fact - Jessica was also a 12wbt member.)

So I did my research and various sources weren't 100% consistent but 7500-7700 kilocalories (which are commonly just referred to as calories) equals approx 1kg. So to lose 1kg, you need to burn 7500-7700 more calories than you consume. (It is more complicated than that, but this can still be a good guide.)

Using my own approximate details (I've averaged over a week) as an example, I should be losing approximately 130 grams per day.

1200 (Daily calorie intake) - 1623 (BMR*) - 600 (Additional calories expended e.g., workout) = -1023 Cal

7600 Cal

= -0.13

*Basal Metabolic Rate (see below for more details)

One bad day won't have a drastic effect, but the more you stick to the plan, the easier it will be. If I was to add 400 calories to my daily dietary intake it would nearly halve my weight loss.

I have now started a spreadsheet (geek!) with all these numbers and hopefully instead of feeling flat next weigh-in I will know exactly why I have (or haven't) lost weight.

Who knew a little bit of maths could be so helpful?

So while we're on the topic of maths, I'll quickly touch on the maths behind Basal Metabolic Rate (BMR). But firstly what is BMR? It is the amount of energy expended daily at rest.

For anyone involved in the 12 week body transformation, your BMR has already been calculated for you and you can find it on your 'My Stats' page. For everyone else, here is one way you can determine your BMR.

Females: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Males: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

Once again, this maths isn't exact but it gives you a good idea.

There you go, weight loss through maths. Obviously, knowing how many calories you need to cut out doesn't exactly help you avoid the temptation of the cookie jar, but at least you'll know you can work it off by adding an extra 10 minutes to your workout.

So here's to many positive future weigh-ins!

the journey so far

I've been a little delayed in getting this blog up but I have been keeping track of my 12wbt progress so far through instagram and twitter. So here is a quick recap...

Day 1 - After the fitness test I was feeling a little down. It was upsetting and frustrating that I was so unfit. But day 1 helped to lift my spirits. I ate well, enjoyed pushing myself at the gym and finished the night with tea - I never drink tea.

Day 2 - Taking note that organisation is a key to success, I prepared the Roast Pumpkin and Garlic soup on the weekend. Unfortunately quite a few of the recipes in the 12wbt nutrition plans take some time to prepare and cook. As I often have to work late, sometimes unexpectedly, I figured I may as well get prepared whenever I find the time.

I had never made pumpkin soup before. I rarely make soup. And I didn't have a stick mixer. But I compromised using a blender and the dish was a success. Most importantly though - it was delicious.

After posting a picture of my delicious soup on instagram, I noticed a few comments from other 12wbters. "Mine turned out green!" said one person. "So did mine!" said another.

I was so confused. Did they add a bunch of fresh herbs? Can pumpkin turn green in certain situations? (No, I'm not blonde.) Then it hit me. Leek! Not everyone knows that there are 'rules' when cooking with leek. I don't even know how I knew there were rules, I never cook with leek.

So here's a tip for anyone cooking with leek...

• Cut the leek just before it turns from bright green to dark green
• Discard the dark green section (you can use this section to make stock though)
• Cut off the bottom tips with the roots too
• Next you need to get the dirt out of the leek. People use different methods for this but it is easiest to halve or quarter the leeks lengthwise, put them in a container of cold water (being cold is important) and agitate the leeks to loosen up the dirt.
• Rinse the leek strips to ensure all the dirt is removed
• Dry on paper towel and then prepare as desired

After day 2, the rest of week 1 got a bit out of hand. I didn't do all the workouts. I didn't stick to the nutrition plan.