Cara Benko - Weekly Update Form
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Week 1 Update FormWeek 2 Update FormWeek 3 Update Form
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Name: Cara Benko
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DAILY MACROS GOAL:
17851100
DAILY MACROS GOAL:
18552100
DAILY MACROS GOAL:
18552100
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Please List DayCARBSFATPROTEINFIBER (16g minimum)Please List DayCARBSFATPROTEINFIBER (16g minimum)Please List DayCARBSFATPROTEINFIBER (16g minimum)
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Monday 2/11183538335Monday182539032Monday1885010235
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Tuesday144508423Tuesday183529430Tuesday187598433
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Wednesday 2/13174529527Wednesday183529430Wednesday191537639
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Thursday 2/7 (first day)183926231Thursday 2/14178649727Thursday182559626
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Friday2068010929Friday186529522Friday177559728
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Saturday 2/9190498421Saturday163625515Saturday200598831
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Sunday133544411Sunday183569031Sunday182579828
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173.285714361.4285714380.14285714179.714285755.8571428687.85714286186.714285755.4285714391.57142857
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REFEED DAY MACROS:
REFEED DAY MACROS:
REFEED DAY MACROS:
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Please List DayCARBSFATPROTEINFIBERPlease List DayCARBSFATPROTEINFIBERPlease List DayCARBSFATPROTEINFIBER
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#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!#DIV/0!
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Previous Weight:101.6Previous Weight:100.4Previous Weight:101.4
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Current Weight:
102.6 (Monday)
Current Weight:
102.6 (Monday)
Current Weight:100.6
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Please list multiple weigh-ins if deemed necessary
100.4 (Thursday)
Please list all weigh-ins as seen necessary
101.4 (Thursday)
Please list all weigh-ins as seen necessary
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Previous Waist:24Previous Waist:24Previous Waist:24
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Current Waist:24Current Waist:24Current Waist:24.5
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Previous Hip:34Previous Hip:34Previous Hip:34
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Current Hip:34Current Hip:34Current Hip:34
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Week 1 QuestionnaireWeek 2 QuestionnaireWeek 3 Questionnaire
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How are your hunger levels?How are your hunger levels?How are your hunger levels?
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I think I have been eating more as a whole, although it took me a few days to figure out what would get the numbers in the right range.I haven't really noticed a difference from last week. As I mentioned last week, I feel like I am just taking in more food and that keeps me feeling very satisfied.So I got the flu on Monday....but have been very lucky it isn't really a stomach flu, I still have an apetite and have been able to keep everything down. However it does change what I want to be eating to feel better, like choosing crackers or something salty over a protein shake.
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Oh no!!!!!! I am SO sorry you caught it!!! I've been hearing all about it going around!
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How do you feel strength wise? Performance in the gym?How do you feel strength wise? Performance in the gym?How do you feel strength wise? Performance in the gym?
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Great! Sore, but I think that's just for the types of classes I have been taking.Still great! I felt like I could do a little more in some tougher classes this week.I've only gotten 3 workouts in since last check-in, but was feeling good!
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Yes! Lets continue to push ourselves girlfriend!
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How do you feel mentally? Capture specific mood states like happy, overwhelmed, anxious, satisfied, etc (these are just examples, but please try to be specific)How do you feel mentally? Capture specific mood states like happy, overwhelmed, anxious, satisfied, etc (these are just examples, but please try to be specific)How do you feel mentally? Capture specific mood states like happy, overwhelmed, anxious, satisfied, etc (these are just examples, but please try to be specific)
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Overall pretty good. The first few days I was spending a lot of time looking around on MyFitnessPal figuring out what foods would get the numbers which made me kind of anxious. I got a little obsessive with it, but that kind of went away by Monday when I had a plan for the rest of the week.I am much more relaxed compared to last week, now that I have more of a plan and know what foods I need to be eating to meet the macros. But haven't noticed much change otherwise.End of last week/going into the weekend was good, I was surprised I was able to make a little pizza and beer not completely throw off my macros when I was at a brewery on Saturday haha! But again just very lucky I still have an apetite with the flu, because eating has sort of helped me forget about the symptoms for a bit.
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It's totally normal to feel a bit overwhelmed at first, but planning some food/meals out in advance (meal prepping, etc) will definitely help! It also gets easier as you find you tend to eat a lot of the same foods frequently!So glad to hear you're relaxing in regards to food, macros, food choices, etc. No reason to be stressed out about it. After all, we're doing this for fun, for health, and a learning experience! :)YAS! It's all about finding that balance and you are absolutely able to be social and go out, all while staying in the realm on track with your own personal goals!
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What is your current training and cardio routine like?What is your current training and cardio routine like?What is your current training and cardio routine like?
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This week I did a tread/strength class (cardio), pilates reformer, hot yoga, aerial yoga, and a dance cardio/sculpt class (some cardio).This week I did barre, cycle (cardio), yoga sculpt (a little cardio), a dance cardio/sculpt (some cardio), and a pilates reformer-esque barre class.I just did two barre classes and a hot yoga, one the worsts part about being sick is the workouts I have had to cancel haha
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Killing it babe!Amazing lady! Love seeing all of your posts; you look like you have so much fun! Keep it up!Right?! I'm sure hot yoga felt sooo good though!
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On a scale of 1-10, how would you rate your adherence to the program this week? Please be honest as this is crucial for our communciation and your success.On a scale of 1-10, how would you rate your adherence to the program this week? Please be honest as this is crucial for our communciation and your success.On a scale of 1-10, how would you rate your adherence to the program this week? Please be honest as this is crucial for our communciation and your success.
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As you can probably tell from the first few days, it was a bit of an adjustment finding foods that were high protein or high carb but low fat. So I would say a 7. Part of it was also meals I could not really plan. On Thursday mornings we have a big staff meeting with breakfast at work and that threw off my fat number for the whole day. I also went to my parents house over the weekend and we drank wine and went out for brunch.I think more like an 8 or 9 this week. I didn't have much planning done for the weekend, but I also was just kind of sitting around (Saturday specifically) so I didn't feel like I really needed all of the protein.I think pretty decent for getting sick in the middle! I guess an 8, I was really not feeling getting the full protein in while sick.
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Don't worry about the little things girlfriend! As I said, you are not competing for a competition or needing to make weight for a meet by a specific deadline :) It's normal to have an adjustment period the first few days and I think it was a great first week!!Will address below :)Honestly it is amazing that you were able to stick to the program so well while you had the flu!!!!! I opened your spreadsheet today thinking I was going to tell you that it is absolutely okay that you didn't hit numbers because you were so sick but look at that!
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Please ask me any questions or state any concerns you have below!
Please ask me any questions or state any concerns you have below!Please ask me any questions or state any concerns you have below!
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1) Do you have any specific food suggestions for high protein/high carb but low fat? I have already been eating a lot of hard boiled eggs (part of lunch), chicken, and sweet potatoes (with a salad for dinner). I feel like I could easily get carbs and fat, but fell short on protein most days. 2) How should I be timing my protein for that high number? I feel like I have been frontloading it in the morning (protein shake with cold brew coffee and vital proteins in second cup of coffee) and finishing up at dinner with chicken. 3) You mentioned last week my weight may go up (which is totally fine with me), which I saw on Monday when I was up a pound. But when I just weighed this morning I was down by 2, which I am kind of confused by because I feel like I have been eating a lot more. I know it isn't that much, but as I mentioned before we started I didn't own a scale before. So maybe it is just getting used to seeing how often my weight actually flucuates.1) How important do you think water intake is along with the food goals? I am pretty good about regularly drinking quite a bit of water, but some days are much better than others. Just wondering if you have any thoughts on that! 2) I mentioned above I did not feel like all of the protein was necessary when I was just sitting around. But I'm guessing the consistency must be important, right?If you have any advice for getting over the flu and the best things to eat, I will glady take it! I have been sleeping and drinking lots of water and tea. But foodwise has not been too much different, I'm trying to keep a decent amount of whole foods included, mostly apples, oranges, eggs, sweet potatoes, and some spinach.
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You are doing everything right, girlfriend! I have no great wisdom for you here; the flu is a nasty thing and all I can suggest is keeping those MICROnutrients, vitamins, and minerals high by eating those fruits and veggies, drinking water, and resting your body as needed. Also, speaking of micronutrients, I don't take a lot of supplements, nor do i go around telling people "omg you have to take this and this and this and THIS" because it always feels like people are trying to sell me things (do you feel that way too????) but you might be interested in this one: its called Optigreen 50 by 1st Phorm! It's the first (and typically only) thing I recommend when clients ask me about supplements I personally take. I seriously love it. Its a bit pricey so I try to go through it slow, but it has a ton of micronutrients, is fruit and veggie based, superfoods, and is LITERALLY so green without having any added coloring hahah. It's not for weight loss, weight gain, or any of that BS, just simply overall health. I love it!
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Obviously there's a ton of positive research on micronturients alone (otherwise why would we bother eating veggies lol), but even though there isn't research on OptiGreens itself, I'm kind of leaning towards it being the reason my immune system is finally actually working and I'm not getting sick (I used to get sick reaaaaally frequently even though I make it a point to eat fruits and veggies in my diet!). ANYWAYS, kind of went off on a tangent there, but interested or not interested, 10/10 truly recommend if you ever decide to try a greens supp.
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Okay girlie! No huge changes to targets this week, lets just add +5g to carbs and +2 to fat! I know you like them fats hehe. Rest up, listen to your body, and sending good vibes your way!
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Hi Cara! Such a FAB job hitting your numbers this week!! Overall, I'm not only pleased with the heightened consistency, but I am so glad to hear that you are relaxing. It's easy to take things overboard, but since our goal isn't technically to actively gain or lose weight, there is no need to be OCD and miss out on affairs :) My goal with you is maintenance, while increasing food as allowed and fueling your workout - maintenance doesn't mean staying exactly at 100.0 lbs, but rather a few pound range each way (above or below) to account for daily fluctuations in water retention, hormones, sodium, sore muscles [they retain more water+lactic acid buildup which can spike weight], and even just eating certain foods! To answer your first question, water and hydration in and of itself is super important! Some people are chronically dehydrated and don't even know it, but this can lead to dysfunctions you might not even think are water-related, such as fatigue and brain-fog. As long as you're aware that you should be drinking water and are taking a good amount in, you should be fine and no need to overthink needing to drink XYZ ounces/cups of water. In regards to the protein, we should strive to hit the same amount of protein on all days, not just workout or active days. Yes, consistency is important, but this is also heavily important because with all of the workouts you do, your body is still recovering, ESPECIALLY on the day that you are no active, so we want those proteins and aminos readily available for your body to use while repairing, growing, and preparing itself for the upcoming days :)
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Hey Cara! For high protein/low fat, I typically choose more lean protein/meat options so that I can more freely have more carbs of my choosing. Greek yogurt is amazing, chicken, fish, leaner beef, eggs, etc. As for timing, I'd try to spilt it up fairly evenly between however many full meals you eat per day, and then some small amounts during your snacks (ex: greek yogurt, nuts, etc) will help so that you're not feeling like you're overloading during breakfast and dinner :) As for weight, it is SUPER normal to fluctuate not just day to day, but even throughout the day. Depending on things you eat, heaviness of last nights meal, sodium intake, water retention, time of day, etc, some women can fluctuate up to 10 lbs day to day, even though their meaurements or bodyfat are the same or have even gone down! Weight can be superficial in that way which is why I also look to your measurements as they offer a more accurate indication of what is going on compared to weight due to those things described above. Overall, your weight is down from last week even though you feel like you're eating more food, but I wouldn't worry too much about weight, especially with such small fluctuations. Your Monday jump could have been from something as simple as alcohol intake over the weekend (most common), or just adjusting to new/more food and then your body adjusted. Since measurements are the same and weight is down, let's take it up to 100p/185c/52f this week! Small adjustments :) Xo
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I hope that answers your questions (also, love your questions!)! As to your targets, no changes to your numbers for this coming week! FABULOUS work this week, keep kicking butt, and have a great rest of your Thursday babe!
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