Day 1 so far and the plan for the rest of the day...
4:45 a.m. 1 scoop Dream Protein and 1 scoop Greens First with 1/2 of a banana; 2 slices of Ezekiel bread with 1 tablespoon of almond butter. White tea. (The Dream protein is 20 grams of protein per scoop... the 2 slices of Ezekiel bread count as one container of carbs... the almond butter is about 14 grams of fat)
7:00 - 8:00 a.m. Upper body workout
8:00 a.m. (Post workout drink) - 10 grams protein and 20 grams carbs (This is not important - as you can see above I only used 1/2 serving of my first fruit for the day in the morning to accommodate for the carbs in my post-workout drink).
8:30 a.m. 3 egg whites (This is about 20 grams of protein)
The rest of the day I have packed:
Protein:
1 container of organic chicken
1 container of organic beef
1/2 container of wild Tuna
( I will spread this protein out throughout the day... YOU DO NOT HAVE TO EAT AN ENTIRE CONTAINER AT ONCE... you can space it out and it is best if you do. I only packed 1/2 a container of Tuna because I already had 50 grams of protein before 9:00 a.m. from other sources. The other 2 and 1/2 container will bring me up to around that 220 mark by end of day.
Carbohydrates:
1 container of steel cut oatmeal
1 container of sweet potatoes
(I will be done with my carbs by 6:00 p.m.)
My other fruit will be an apple which I will eat before noon.
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I forgot cottage cheese is a dairy product... anyway, I had a container of cottage cheese and pineapple and an apple at 6:25 after my upper body workout from 530 till 6AM
ReplyDeleteA cup of coffee (which I will gradually eliminate) with a little cream. I usually have 2 or more cups a day and I will be working to eliminate coffee entirely in a week or 2.
I have packed...
1 container of steel cut oatmeal with one tbsp of almond butter
1 container of sweet potatoes with a 1/2 tsp margarine
1/2 container of tomatoes
1 spinach salad with balsamic vinegar and one serving of sunflower seeds
1 container of tuna with a tbsp of lite ranch dressing
1 container of Broccoli
1 container of raw veggies
1 1.5L bottle of water
23 almonds
I weighed in yesterday at 226 pounds
My goal is to get under 200 pounds and rip up the abdominal area
Jim Buchanan
I'm assuming this is not including what you packed for dinner because you don't have enough protien packed - otherwise looks good. I'm assuming the ranch dressing and cottage cheese were fat free? Looks like all your other fats are distrubuted nicely through the day (seeds, almonds and almond butter) - you have room for a little more fat for dinner if you wish. Get rid of the cottage cheese, it's not a good post-workout meal anyway.
ReplyDeleteBreakfast 5:15 am 8oz oatmeal and blueberries
ReplyDeleteworkout 5:30 -6:15
7:00 Myoplex shake 46g protein, 19g carbs
9:00 apple and 23 almonds
packed
2 containers of chicken 1 - grilled, 1 mixed w/ tomato sauce, peppers onions garlic,
Carbs
1 container of sweet potato
1 container of whole grain pasta
salad.
For dinner
Turkey burger w/ peppers and onion and vegetables / salad w/ apple cider vinegar.
drink
white peach tea made from wegmans loose tea / water
oh yeah, oatmela had 1/2 scoop of muscle milk protein powder 8 grams of protein 3 g carb
ReplyDeletePretty much on the money Brett... your protein might be a bit higher than 220 but for a guy your size I can live with that... you don't have enough fat as of now (in your diet that is) LOL. Just add a little extra virgin olive oil to your pasta (go easy with it) and you can do the same for your salad at dinner.
ReplyDelete630 interval cardio
ReplyDelete730 3 soft boiled free range eggs
9am green tea
11am one peach
packet
1 container of tuna
2 containers of sweet potatoes
2 pieces fo Ezekiel break
1 pack of 28 raw almonds
7pm I plan of having a piece of fish and some veggies.
also packed
ReplyDelete1 package of raw green beans
1 package of carrots
breakfst-steel cut oatmeal and banana
ReplyDeletepacked- 7 oz organic sliced chicken
8 oz tuna
2 slices of Ezekiel bread
small apple, which i just finished
workout at 645 pm
dinner-9 oz talipia
broccoli
salad, red wine vinegar dressing
23 almonds
Joe,
ReplyDeleteIt was good to wait an hour to eat after your interval cardio... I would like to see you eat something around 9 a.m. other than just your green tea... a little protein, a litlle carb and a little fat. The peach at 11 is fine, but try to have BOTH servings of fruit in before noon. Those 3 eggs in the morning only account for about 20 grams of protein and about 15 grams of fat (unless they were Jumbo eggs then you are looking at about 20% more fat and protein).
Barry - need one more complex carb for the day and one more fruit (by noon if possible) ... also a bit more fat (oils, nuts, seeds etc.)
ReplyDeleteTom;
ReplyDeletewill have pasta or sweet potato with dinner. I will adjust fruit and fat intake as well.
hey everybody, i'm off to texas (business) to drink and eat....everything bad!!!! BUT...it sounds like u guys are off to a great start. I will be back wed night and will start Thursday morning. These are all really helpful. For the record...I was really good this morning. 6;30 am Banana 7am workout, 9am 5 egg whites, 11 apple, just had coffee but will end that, also have packed chicken and veggies....good luck to all. Looking forward to getting back Thursday.
ReplyDeleteTom you want a post of food for the day or as I go throughout the day? Does it matter?
ReplyDeletewhatever is easiest for you boss man... we want to give everyone as much feedback as possible...
ReplyDeleteOk, works as I go along, at least it does now.
ReplyDeleteHappened t have my physical at 9am & blood work at 10am and the freaken Dr's hand up my ...never mind
11am coffee, don' know why as I usually drink more tea, little milk, splendor
2 egg whites & 1 egg, garlic and touch of hot sauce, drizzle (if that) of olive oil to coat pan. 1/2 sweet potato, drizzle of honey
noon- small amount cut up fruit; 9 bite size pices total cantelope, honeydew, strawberries
Lloyd - I realize you couldn't eat until after you had your blood work done so no problem. A couple things: DO NOT COOK WITH OLIVE OIL... ONLY GOOD FOR LIGHT SAUTE. If your oil smokes it's too hot. There are several oils that are good for cooking including: Canola, Macademia nut oil or almond oil and several others. Be aware that the drizzle of honey is probably around 15 grams of sugar (carb)... try to measure this. Also, raw honey is superior to regular honey. Keep me posted...
ReplyDeleteTom,
ReplyDeleteAm I eating enough based on what i posted?
Short protein? I have the foods down, I just don't have the portions yet
How do you factor servings of cereal? Kamut flakes, and can you use almond milk?
test
ReplyDeleteNoon one container of Bison, one container of brown rice, and a large salad (spring mix)
ReplyDelete2-3 pm workout
3:45 pm whole container bison, 1/2 rice, 1 portion of pineapple, large salad (spring mix)
7:15 pm 1/2 container bison, 1/2 brown rice, large salad (spring mix).
I have packed the final 1/2 of bison and rice and a spinach salad. All of the salad had balsamic vinegar.
Tom,
ReplyDeleteProtein
2 - 9.5 ounces of organic chix and 1 egg
1 9.5 ounces of lean ground sirloin
Carbs
2 9.5 of long grain brown rice
2 slices of Eziekiel bread
____________________________________>
6AM
CHicken, brown rice, small bananna
11AM
chicken, brown rice, small apple
23 almonds, 1/2 head of romain lettuce, raw broccoli, balsamic vinegar
5PM
ground sirloin, brown rice, 1/2 large cucumber
9PM
Chicken, 2 slices of E bread, 1/2 head of romaine, broccoli, balsamic vinegar, 2 oz of sunflower seed.
Spices used were spicy mustard, old bay, sprinkle of garlic salt here and there.
Lots of Water!
Spent the afternoon (3 hrs) at wegmans, holly crap am I overwhelmed. Ate handful of nuts while shopping, mix of walnuts, cashew and almonds, about 25
ReplyDelete6pm 2 E Bread, table spoon lite Safflower mayo with 4 oz 99%lean turkey breast & 2 oz 97% lean ham
1 1/2 oz asparagus steamed w/teaspoon of fireman mango dressing (carb)
10pm 5 baby carrots
2 cups of tea, splendor
24 oz water-total
schedule off BIG TIME. My guess is not enough protein but better prepared for tomorrow
BTW, Tom - I eat cottage plain
Alright lay it on me ...
where does yogurt fit in? what about cottege cheese?
ReplyDeleteday two- still strong.
ReplyDeletebkfst-7 AM
3 eggs white omlette with peppers( all colors), 2 pieces of hezikel bread with almond butter and bluberries.
packed- apple, 7 oz organic turkey ,half of sweet potato. also have protien shake for afternoon.
Tom: My calculation is about 1600 calories 183 Protien 90 Carbs 27 Fat.
ReplyDeleteIt will take me about a week to get this under control. I'm stuck somewhere inbetween your suggestions and my normal diet. Nick
5:30 0.50 Rolled Oats
0.25 Walnuts
0.25 Raisins
0.50 Skim Milk
8:00 AM 1.00 egg
Vegtables
2.00 olives
9:00 AM 1 egg
Vegtables
Noon 1 Chicken
0.5 beans
Spinach
14:00 0.5 Chicken
0.12 Corn
0.12 Tomato
0.12 Cheese
Spinach
0.12 Beans
5:18 PM 1 Met Rx
8:00 PM 1 Met Rx
Not a fan of ANY type of dairy or anything in a box (such as cereal). If you absolutely MUST have these things then you need to read the labels and account for them in your plan. Remember for the men we are aiming for 220 grams of protein, 200 grams of carbs, 65 grams of fat and 2 fruits. For many of you it will seem like a lot of food and that is ok. I will adjust you after 2 weeks. For now stick with what I am asking.
ReplyDeleteAs a whole the men did an outstanding job with day 1... I will continue to post some more comments throughout the day including my food journal for today and what I have packed and planned.
Read Neals day... perfect except that the ezekiel bread should be consumed by 6 p.m. (remember we want to be done with our carbs by 6 p.m.)
ReplyDelete9am green tea with ginger, splenda
ReplyDelete1/2 apple, tbl spoon almond butter, 1 egg white
10:15-Train
Lloyd, try to get rid of the splenda man... please. Also, more protein for breakfast. 1 egg white is only about 6 grams of protein. You were correct about not eating enough yesaterday, but the food choices were pretty solid.
ReplyDeleteI know, will fix today....I underestimated the amount of food!
ReplyDeletehi tom
ReplyDelete9am protein shake w/frozen fruit. 1100am steal cut oats 9oz./12pm a bananna. 2pm grilled chicken w/asparagus. 330pm 2pc ezekiel bread w/organic p/b. 5pm 9.5oz whole wheat pasta w/moms organic sauce. 630pm raw carrots n celery. 8pm sliced turkey breast 9oz w/mustard.
ReplyDeleteAnt - you need one more protein (aiming for 220 per day) - you had a protein shake, chicken and turkey... the protein shake probably had between 20 and 30 grams of protien which means you need about 50-60 grams more. Add another 9.5 ounce protein big boy.
ReplyDeleteSaturday -
ReplyDelete8:00am: 4 eggs whole, 2 ezekiel
10:00am: 1/2 apple, 1 tbsp pb
12:00pm: container chicken breast, container barilla plus
1:00pm: bag of green beens
3:30pm: Commencement of my cheat... 1 slice pizza, 1 piece cake, giant salad and some celery.
7:30pm: steak and steamed green beans