Мои тренировки и питание | как питаться по кбжу и не слиться

Key wellness, self-care & productivity takeaways (from the subtitles)

1) Use KBZHU to stay consistent (and reduce “food chaos”)

KBZHU = calories + protein + fats + carbohydrates

Calorie logic

• Calorie surplus → weight gain
• Calorie deficit → weight loss

Her experiment approach (recomposition goal)

• Aim for a calorie deficit while keeping protein high to support muscle gain
• Example targets: ~1600 kcal/day
• Approx macros: 80–90 g protein, 50–60 g fat, 180–200 g carbs

Why she finds it helpful

• Counting removes guesswork and helps prevent accidental overeating/undereating
• She frames it as a tool for body awareness, not as punishment or an ED trigger

2) Recomposition mindset (slow, but trackable)

• Goal: body recomposition
  • Reduce fat mass while increasing muscle mass
• It’s a long process, so a 1-week change isn’t the whole result
• Still, she tracks progress using weekly measurements

3) Meal timing & appetite management

• She noticed that a late breakfast made it harder to hit her macro/carb target.
• Planned adjustment:
  • Build a schedule with ~4 hours between meals
  • Example timing linked to training:
    • Strength training at ~9:00 → breakfast right after (~10:30)
    • Posture/yoga at ~11:00 → breakfast around 11–12
• Practical fix:
  • If carbs come up short, add them to breakfast (increase volume/carbs there)

4) Walk more as a baseline “activity medicine”

Main daily movement advice

• Steps are key (independent of workouts)
• Aim for roughly 10% of the day walking/moving, because prolonged sitting/lying isn’t ideal

Additional suggestion

• Get outside for at least 30 minutes/day for daylight/sun exposure

Benefits she credits to walking/daylight

• Lower stress
• Improved sleep depth
• Support for joints/ligaments
• Better immune support

5) Training structure + consistency

• Training mix:
  • Strength training (about 3 sessions/week, ~1 hour each)
  • Cardio on other days
  • Sometimes posture/yoga-like sessions (balance, energy, mobility)
• How she describes strength sessions:
  • Difficult during, but she gets a strong post-workout mood/energy

6) Simple, “low-friction” nutrition to avoid burnout

• She stresses quick cooking + optimization, especially when living alone:
  • Uses semi-finished/ready components (e.g., cutlets, syrniki)
  • Uses pre-cooked carbs (e.g., bulgur cooked in advance)
  • Keeps time at the stove to about 15–20 minutes per meal

Portion control she uses

• Kitchen scales (reset/tare, weigh portions roughly)
• She demonstrates weighing ingredients (e.g., lettuce leaves, eggs, fish, bread)

7) Flexibility: include “guilty pleasures” inside the kcal target

• She’s against rigid “good vs bad” food rules.
• Her approach:
  • Keep protein/macros on track
  • Include snacks/treats as long as they fit the calorie range
• Over time, she says her cravings for “junk” foods naturally decrease because the diet is balanced

8) Progress tracking & self-compassion

• She measures:
  • Waist, hips, chest, arms, legs (and uses photos/stomach footage)
• Reported weekly result:
  • Waist -4 cm in a week; other areas shifted slightly
• Key reminder:
  • Don’t rely on the scale alone
  • Use measurements/body appearance and keep following the process

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Presenters / sources

• Presenter: The main speaker/vlogger (unnamed in subtitles; speaks first-person throughout).
• Tools/apps/resources referenced:
  • App: “Losing Weight Together” (used to track calories/macros and link to home scale).
• Gyms/locations referenced:
  • Fit Nation gym (next to Mega)
  • Jean Dosm tennis club (for tennis segment)
  • Reni café / other local cafes (Almaty) for eating out