First read the post below that talks about observations from Day 1....
6:15 a.m. Dream Protein shake with 3 strawberries, 1/2 serving of almond butter and greens first powder. 2 pieces of Hemp bread with the other 1/2 serving of almond butter. (BTW - 2 tablespoons of almond butter = 1 serving which has 15 grams of fat). That DOES NOT mean 2 heaping tablespoons people! This meal accounts for 1 of my fruits, one of my containers of carbs, 20 grams of protein and 15 grams of fat.
9:00 a.m. 1/2 container of organic grass fed ground beef with a bunch of cauliflower.
Packed for rest of day:
Protein:
(the other 1/2 of the ground beef)
Wild Tuna steak
organic grass fed ground turkey burger
Carbs:
2 containers of sweet potatoes
Fruit:
an apple before noon (with a 1/2 serving of almonds)... about 12 almonds.
Veggies:
Lots of cauliflower and brocolli
I will add the rest of my fats judiciously throughout the day.
Yesterday I was 100% compliant on the plan (that will be ditto every single day)... on a personal note I was shocked at how easy it was for me to get right back into the habit of doing this. I actually enjoy it in a sick way. It keeps me focused and on task and knowing what's at the end of the tunnel keeps me motivated. There is nothing like looking and feeling your absolute best. You guys are doing great so far. Stick with it ! ! !
Subscribe to:
Post Comments (Atom)
.bmp)
6 am 8 oz steel cut oatmeal, 3/4 scoop of muscle milk 12(g) protein 4.5 carb.
ReplyDeletewhite tea
9 am apple 23 almonds - white tea
Packed
9.5 oz container of cubed organic strip steak stir fried with 1 tbsp of canola oil, snap peas mushroom, onion and carrot, garlic.
1 turkey sandwich on 2 pieces of ezekial bread, 1 slice of tomato and 1/4 avocado.
1 9.5 oz container of lentils mixed with onions cooked w/ PAM.
Salad.
Dinner tonight
Salmon and vegetables.
white peacht tea and water
Excellent Brett... great food choices. How did you feel after yesterday? Were you hungry at all?
ReplyDeleteDay # 2
ReplyDelete7 am- 3 egg white omelette, with diced red, green and yellow pepper. 2 pieces of hezikiel bread, almond butter( much less then a tablespoon) and blueberries
10 am-apple
11 am- 10 almonds
lunch- around 12:30 7 oz turkey, 1/2 sweet potato
3 pm- 10 almonds
diner, i will on the road, but will have salmon, veggies and salad.
Tom: do i have to much protein or can i bring a protein shake with me for the long car ride
5:00 2 slices E bread with 2 TBLS alm Butter
ReplyDelete6-7 am Basketball
7:45 Egg Salad (4 whites/1 yolk) w/1 tsp safflower mayo. Orange. Cup of coffee w/1 oz skim milk
10:30 25 raw almonds and 2nd orange
12:30 grilled salmon w/lentils
3:00 raw veggies
5:30 Shrimp Salad w/1 tsp safflower mayo. sweet potatoe. tossed salad with basalmic
Barry - eat your almonds with your fruit next time (it's a good idea to eat a little fat with your fruit). your egg whites account for about 20 grams protein, your turkey will be about 45 grams of protein and a similar serving of salmon will be around 45 grams of protein. You need to eat much more protein. Have either larger servings of fish, turkey etc throughout the day or spread the protein out more. So yes, a shake is fine. I may not have you eating this much food after 2 weeks, but for now do it.
ReplyDeletenoon-protein shake w/ 1/2 banana 1 tbl spoon alm butter, 12 oz water & ice, ate 10 almonds Starving after the workout also ate 3 oz grass feed beef with onions peppers & brussel sprouts
ReplyDeletefeel great, that too much?
ANYTHING I can put in my tea? usually have 3-4 cups a day. need something, Stevia??
7am 20 min Interval cardio
ReplyDelete8am peach
protein shake with banana
cup of oatmeal w/ stevia
10am 12 almonds
1 piece of Ezekiel
11am
1 container of egg salad
1 piece of Ezekiel
12noon 1/3 container of guacamole
Packed
1 container of sweet potatoes
Large bag of broccoli
1 container of Sea bass
dinner
ReplyDeletegrass fed steak, veggies
Lloyd - no not too much, the protein shake probably had 20 grams of protein and you ate about another 20-25 in beef. Remember, you can eat 220 grams of protein per day. Stevia is much better than splenda.
ReplyDeleteJoe - carbs and fats look solid, but I suspect you need more protein. Your shake is probably around 2 grams, I am pretty sure your egg salad only had 3 eggs based on Mayann's post (that is about 20-25 grams)and a large serving of sea bass (9.5 ounces) will give you about 65 grams of protein. Need you to be closer tot that 220 number by end of each day. It will feel like a lot for you for now, but like I keep saying. We will adjust in 2 weeks if need be. Otherwise your food choices are EXCELLENT ! ! !
ReplyDeleteCut and paste this to see great ideas for food, spices, etc
ReplyDeletehttp://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/massive_cooking;jsessionid=2D389B6210052B293BB2C2902083F5A4.hydra
Hey Tom,
ReplyDeleteDay 2:
Protein:
2 - 9.5 comtainers of extra lean ground sirloin
1 - 9.5 container of shrimp
Carbs:
1 - 9.5 container of brown rice
1 - 9.5 continer of sweet potatoes
2 slices of Ez Bread
______________________________________>
6 AM
ground sirloin, 2 slices of EZ bread, small apple
930AM
Squat/press/chins
1030AM
extrea lean ground sirloin, bannana
1130AM
cucumber/beet/spinach juice (made in juicer)
1230PM
shrimp, brown rice, spinach salad, balsamic vinegar, broccoli, 23 almonds
430PM
extra lean ground sirloin, sweet potato (i mashed my pulp from todays cuc/beet/spinach juice in with my potatoes), 1 omega 3 egg, 1/2 large cucumber
9PM
extra lean ground sirloin, shrimp, 1 egg, 2 oz sunflower seeds.
Lots of Water, Tea.
3pm. 3 slices lean turkey breast, 12 almonds, 4 grapes, water
ReplyDeletegreen tea w/pomegranate-PLAIN (yuck, will but stevia)
730: grilled whole orange pepper with garlic and drizzle of canola oil, 3/4 cup black beans w/garlic and 8 oz seasoned grilled chicken cutlet
water all day at least 50oz
what else would you eat if hungry later??
Hey Tom,
ReplyDeletePostng for Frank..its easier this way.
6:30 a.m. peach tea
8:00 a.m. container steel cut oats
felt so sick..bad headache all day
1 cup coffee with 1/2n 1/2 about a tsp.
11:00 25 raw cashews
12:30 protein shake 1 scoop protein/1scoop greens mixed with water.
2:30 container brown rice/container grilled chicken with tomato sauce
5:30 1/2 container grilled chicken 1/2 container cooked lentils with 1 container barilla plus with pesto
8:30 protein shake 1 scoop prot. 1 scoop greens
Tom, Frank struggled all day with a headache, and neck tension and he knows he did not eat enough, but couldnt because of his headache.
As each day goes on, hopefully he will feel better..we all know he has alot of physical "issues"
Tom
ReplyDeleteDay 2
8:00 am
Banana
scoop dream protein
2 slices ezekial w/1tbs almond butter
water
10:30 am
3 egg whites
water
1:30 pm
organic grilled chicken
spinach
mixed fruit(blueberry,raspberry,strawberry)
water
7:00 pm
baked wild halibut
romaine, anise, cuccumber salad with tablespoon ex virgin olive oil and balsamic vin.
sweet potato
water
This comment has been removed by a blog administrator.
ReplyDelete10-11 am worked out
ReplyDelete12 noon 2 scoops of designer whey (36 grams P), 1 fruit (pineapple).
3:30 pm 1/2 container of Bison, 1 container of brown rice, and a large salad.
6:30 pm 1/2 container of chicken breast, 1/2 brown rice, and a large salad.
9:00 pm (as I write this) 1 container of bison, 1 container of brown rice, one large salad with broccoli and peppers.
Midnight 1/2 bison, 1/2 brown rice, and a large salad. All of the salads throughout the day had 1 serving of balsamic vinegarette dressing (9 grams of fat per).
This comment has been removed by the author.
ReplyDeleteTom: Day 2: Keep your blood pressure in check. Still learning, won't see cheese after today. Total Calories 2611, Protein 244, Carbs 170, Fat 89.
ReplyDelete5:30 0.50 Rolled Oats
0.25 Walnuts
0.25 Raisins
0.50 Skim Milk
8:00 AM Cheese
Fruit
10:00 AM
HB Egg
Vegtables
Cheese
Noon Ezechiel
Chicken B.
14:00 Ezehiel
Almond Butter
5:18 PM Chicken
7:00 PM Work Out - Upper Body
8:00 PM Chicken
WW Pasta
anyone got any ideas about how to spice up lentils?
ReplyDeleteNeal - day 2 perfect again... excellent
ReplyDeleteLloyd - if you can either post the meals you eat the day after (so I can see the whole day) or post what you plan to eat for the day based on what you have packed... your food choices look good, but trying to piece togehter your day through all these posts is tough. Look at Neals day - will give you a great guide.
ReplyDeleteFrank - more protein... your headaches are from caffeine and will go away within three days. Eat more veggies bro... lots more.
ReplyDeleteSanto - assuming the chicken and fish were large servings (9.5 ounces each) you still need another 60 grams of protein. You can accomplish this by doing 2 scoops of dream protein in the morning (this will give you 40 grams instead of just 20).... have 7 or 8 egg whites instead of only 3. You also need a little more fat - so use some safflower mayo in your eggs to make an egg salad. Yummy.
ReplyDeleteBob - good stuff... try to vary your protein if possible... not so much red meat all the time. You didn't eat enoguh fat, but the fat in the Bison will carry over fine. Keep up the good work!
ReplyDeleteNick - no cheese no milk... watch the DVD today, thank you for breaking down the macro nutrients... makes it easy assuming your are ding it correctly. When you do away with the cheese and milk your carbs and fat will go down. I need your fats to be lower and your complex carbs to be a bit higher... you are lighter than the other guys but for now so what I ask and then we will adjust.
ReplyDelete