I must admit that you guys are doing very well. A few common mistakes:
1) Not enough veggies
2) Not enough protein (men, we are aiming for 220 grams per day, so that is 3 full 9.5 ounce containers plus a scoop of dream protein).
3) Eating carbs past 6:00 p.m. is a no-go
4) Get your 2 fruits in (they should be small-medium sized fruits... if berries about 4 ounces is one serving.)
5) Not eating frequently enough
6) Remember that steel cut oats is 6 ounces for the container, not 9.5 ounces... this food is VERY dense.
7) Remember your fats... some fat will come from beef and fish, but make sure you are getting your nuts, seeds, oils if you are running low on your fats
My day so far:
5:30 a.m. 2 slices Ezekiel bread, 1/2 serving almond butter, 1 scoop Dream Protein, 1 scoop Greens First, 1 small banana, 1 white tea.
8:15 a.m. 3 hard boiled eggs
9:45 a.m. Organic grass fed beef (1/2 container)
Rest of day packed:
Protein:
other 1/2 of beef container
1 full container egg whites with safflower mayo
1 full container of chicken
Carbs:
2/3 container steel cut oats
1 container sweet potato
Fats:
23 almonds
Fruit:
medium size Apple
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6:15 2 slices ezekial bread 2 tbsp almond butter, banana, white tea
ReplyDelete7:15 Muscle Milk protein shake 22 g protein, 12g carb, 11 g fat
9:30 grapes and 10 cashews
Packed
1 container tuna mixed w/ tbsp safflower mayo
1 container turkey sausage
Carbs
1 container whole grain pasta with organic tomato basil sauce
1 container sweet potato
Vegetable
1 container of cucumber
1 container of mashed cauliflower chives, organic low sodium chicken stock
1 conatiner of peppers and onions cooked w /PAM
Dinner
Pork Loin and Vegetables
Drink Water and Tea
Brett - you are on it bro... your fats may be a little high at end of the day (Turkey sausage has a lot of fat), but you are a big dude so I'm not that worried about it. Excellent job... how are you feeling????
ReplyDeleteFeeling good, not really hungry. Do no sugar free ice pops have any place on this diet?
ReplyDelete6 am- 3 egg white omlette, 2 pieces hezikiel bread, almond butter, bluberries
ReplyDelete8 am- 8 0z steel cut oatmeal
10 am- apple and 10 almonds
packed-
lunch at 12- 8 oz salmon and spinach
2 pm- 5 oz tuna
dinner- protein, not sure which one, salad with balsamic vinegerette dressing, vegetables, sweet potato
snack- 10-20 almonds
Brett - no
ReplyDeleteCheat meal coming up this weekend... you'll enjoy it X 10... trust me. I'll talk about the cheat meal more tomorrow.
Barry - ok as we discussed this morning... great food choices
ReplyDeleteTom: Where do you suggest we pick up Greens First and Dream Protein? Thanks, ND
ReplyDeleteNick - I sell them both - you can't buy them at a GNC or anywhere for that matter. The company only sells to M.D.s... I had a freind of a freind hook me up with an account. Finish your Met-Rx and we'll go from there.
ReplyDeleteEgg Plant - can we eat that?
ReplyDeleteHow do we count it?
Riddle: 1/4 cup is a serving size. I used 2 tbl spoons (quite small comparatively) how do I calculate?
7am
ReplyDeleteProtein shake with bananan and blueberries
9am
4 organic soft boiled eggs
11 am
2 strawberries
1/3 container of quacamole
1pm
1 container of Tilapia
2pm
Raw almonds
3pm
1 container brown rice
1 container lentils
Veggies- raw green beens
Dinner
1 container halibut
veggies
that was joe's meal above.
ReplyDelete1 piece of Ezekiel break with raw almond butter too.
ReplyDelete8:30 am 1 scoop designer whey, lecithin, 1 container of oats, 1 portion of fruit, 12 almonds
ReplyDelete12:00 noon 1/2 container of brown rice, large salad, 1 container of chicken,
3:00 1/2 container of chicken, 1/2 container of brown rice and a large salad
5:30 1/2 container of brown rice, 1/2 container chicken large salad
Packed for later...
1/2 container rice, 1 container of chicken two large salads and 11 almonds.
9am: green tea w/ginger, 1/2 cup rolled oats in water,4 strawberries, sprinkle of cinnamon powder spice, 6 almonds
ReplyDelete11: dream protein (1 scoop, 2 strawberries, 1/2 banana, 1/2 serving organic peanut butter
1:30: 1/2 container Blk beans, 1 HB egg, 6 almonds, small raw orange pepper
4: white tea w/mango
5:30 container wheat pasta, 1/2 cup organic marinara, 9oz lean turkey meatball cook with 1/2 tbl spoon almond oil and spices, 1 serving steam brussel sprouts little salt
1Ez bread w/ 1/2 serving Alm butter
Protein shake on tap for later
6am: 2 scoops of whey protein with water
ReplyDelete1030am: ½ yam and an apple
11:15am: 2 meatballs
1215am: 9.5 oz container of grilled chicken and one container of whole wheat gluten free rice pasta
300pm: 23 almonds
555pm: 9.5 oz container of grilled chicken and one container of whole wheat gluten free rice pasta
Plan to have another protein shake at 9pm
Off my game today… had to drive a student home and it messed up my timing
What is Greens First?
7:00 Myoplex w/2 fruits, 1 serving Alm Butter, and 1 TSP flax oil
ReplyDelete7:00 4 egg whites w/spinach
10:00 24 almonds
12:00 9.5 oz Lentils w/large bag of raw veggies
5:30 20 oz lean NY Strip w/salad (basalmic vin) and medium baked potatoe (no skin)
a lot of water throughout the day
Hey Tom,
ReplyDeleteFranks intake for the day:
7:40 a.m. pear
9:00 4 scrambled egg whites with 1 slice ezekial bread
11:30 protein shake 2 scoops protein/1 greens/1 banana
12:00 10 raw cashews
2:30 1 container rice with /green peas/squash/broccoli tomato sauce 1 container grilled chicken
5:00 15 raw cashews
5:30 1 container sweet potato, turkey burger
Headache still lingering, drinking alot of water...
DAY 4!
ReplyDeleteProtein:
1 - 9.5 oz of wild salmon
1 - 9.5 oz of lean ground sirloin
1 - 9.5 oz of turkey
Carbs:
2/3 - 9.5 oz of steel cut oats
1 - 9.5 ox of brown rice
2 slices of Eziekeil Bread
____________________________________>
7AM
steel cut oats, sirloin, small bannana
11AM
sirloin, brown rice, pear
1230PM
squat/bench/deads
130PM
1 slice of Ez bread, 1 tbsn almond butter, salmon
5PM
1 slice of Ez bread, 1 tbsn almond butter, salmon, 1 omega 3 egg, baby spinach, peppers salad
9PM
turkey, 2 tbsn. natural salsa
10PM
1 omega 3 egg, cucumber/beet/spinach juice, 2 oz sunflower seeds.
Spices used: curry, peanut satay sauce, natural salsa.
Tom: Calories 2064.75, 173 Protein, 195 Crabs, 62.5. Fat. Fell short especially on protein. Had an impromptu lunch out with a friend, ordered egg white omelet with broccoli, tomato and spinach. Was surprised to see how few calories/protein was in it when I looked it up. I'm assuming they use 3 eggs whites, but even if the use 6 it was a bust.
ReplyDelete5:30 0.50 Rolled Oats
0.25 Almonds
0.25 Raisins
0.50 Skim Milk
8:00 AM Ezekiel
Almond Butter
10:00 AM HB Egg
Vegs
Noon 0.5 Chicken
0.50 WW pasta
14:00 3 Egg Wh. Omlet
4:00 Upper Body WO
5:18 PM Chicken
WW Pasta
8:00 PM Missed
Lloyd - eggplant is great... just don't fry it in oil with bread crumbs LOL. It's a veggie - technically a carb (like all veggies)but since it has so much fiber don't count it as a carb... eat as much as you want but first tell me how you are preparing it.
ReplyDelete4 Tablespoons = 1/4 of a cup.
Go to this site for future questions like that:
http://www.calculateme.com/
Joe - better yesterday, but you can still pump up the protein bro. Food choices and food timing is excellent.
ReplyDeleteBob - good stuff pal... how are you feeling hunger-wise??? You are a big dude so if we need to adjust you I can do that now.
ReplyDeleteJim - your day was fine. Let me know the macro-nutrient breakdown of the protein shake you are using. Greens First is pure vegetable enzymes sweetened with stevia (a natural sweetener)... has sort of a mint taste. I sell it at the gym.
ReplyDeleteMark - between 7 a.m. and 5:30 p.m. you had no protein... no good. Spread it out. Even lean steaks will have a lot of fat, so if you have a steak that large count it as about 25-30 grams of fat (assuming it is VERY lean). For the whole day you looked about right for your macro-nutrients. Try not to eat too much red meat and when you do make it grass fed organic beef... it's worth the investment on many levels.
ReplyDeleteFrank - have some fat (nuts or almond butter) with the fruit in the morning. A bit more protein (another shake at night or make it 7 egg whites instead of 4). Otherwise getting better. Glad your head is starting to get better. You will see tomorrow will be even better than today... after that you should be 100% fine with your headaches, stomach, etc. It was an uphill battle, but you should start reaping the benefits now.
ReplyDeleteNeal - your menu the past 4 days has been perfection bro... EXCELLENT ! ! !
ReplyDeleteNick - if you keep drinking skim milk I'm going to let the bar crush you on your last heavy squat on Wednesdays. Always eat more protein than carbs.... calories were too low. You know that, just adjust.
ReplyDeleteNick - more veggies please ! ! !
ReplyDeleteThanks for the feedback! Im just trying to do exactly what you told me. I even bring the handouts when I go shopping. Having a fun time cooking too, I got away for 30 years without boilding a pot of rice!
ReplyDeleteNeal - LOL... what a shock to the system!
ReplyDelete