12 Weeks Out-

Keeping the Fiber Intake Up

Since the inception of this blog I have lost 4 lbs.  My goal with this figure competition is not a certain number on the scale, because I do not know exactly what that number will be.  I am losing weight steadily though this week has hovered at 144 pounds.  Tomorrow is my weigh-in with my nutrition and cardio coach so we shall see what his thoughts are.  This past week after not having much weight loss, my macronutrients stayed the same but rather than 2 rest days, Paul had me add in a 20 minute cardio session of low intensity steady state which I completed on Thursday.  Today is my refeed day, which I do on leg days.  This day I get to take in a considerable larger amount of carbs but my protein and fat intake are lower.  I just had my 3rd meal and I am still hungry, it is funny how a refeed day I feel more ravenous, but I worked some big muscles today with leg day.  I have been working on getting my fiber intake to over 25 grams per day.  I purchased a box of Fiber One cereal and it was pretty tasty.

 The benefit to fiber is you feel fuller and helps you to crave less when the goal is to lose weight, especially at breakfast, studies show this in an article through webmd.com http://www.webmd.com/diet/fiber-health-benefits-11/fiber-weight-control?page=2.  Some great sources of fiber are beans, I personally love chickpeas (also known as garbanzo beans), I also eat whole grain breads (including tortillas, taco shells, waffles and bagels) high in fiber (>5 grams per serving).  When you eat the skin on an item such as an apple or potato, that helps to provide a higher intake of fiber. 

I had a good week overall this week, I had my posing session on Tuesday and now just need to work on the details.  Flaring my lateral back muscles is something I really need to work on so tomorrow being my rest day, I will be focusing on that.  I purchased a mirror so I can see my back through my other mirror and work on that.  I am thankful to God in blessing me with this opportunity and I pray that He will show me ways I can in turn help others.  I will be in touch soon in the coming days.  May God bless you.