Need to go to the city today so I will comment on everyone's post tonight and first thing tomorrow morning. Guys, you are all doing amazing!
4:45 a.m. 2 pieces Ezekiel bread, 1/2 serving almond butter, Dream Protein with Greens First and 1/2 banana
7-8 a.m. workout
8:15 a.m. post workout drink (20 carbs and 10 protein)
8:45 a.m. 3 poached eggs
Protein
container cod
container tuna
container chicken
Carbs
2 containers sweet potatoes
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Tom,
ReplyDeleteCouple of questions regarding calculations
Tried steel oat this morning, first time
Boiled 3 cups water to one cups oats, filled 2 containers. If I eat one container seems to me I ate 1/2 cup of steel oats. seem right? proper proportion?
I know you said they were dense
Also, needed a bit of honey. will look into raw. however, I used 1 tps. serving size is 2 tbs, so I used 1/4 of serving size.
thoughts?
Also, cooked 2.1 lbs of chicken kabobs, veggies on the grill w/seasoning.
brushed the 2lbs with w/2tbs of Almond oil. how should I look at the oil for the container of chicken I will eat?
maybe 1/4 of what I cooked?
5:15 2/3 Container of steel cut oats 1 scoop of dream protein, mixed fruit
ReplyDelete7:00 Myoplex shake
9:00 am apple and 14 cashews
Packed
1 container of tuna sald mixed with 11/2 tbps of safflower mayo
turkey on 2 pieces of ezekial bread, with 1 1/2 tbsp of guacomole
container of sweet potato
container of cucumber
container of multi color peppers
dinner
salmon, vegetables
Drink Water and white tea.
6:15 am-bluberries
ReplyDelete7 am cardio
8 Am- 5 eggwhite omlette, 2 pieces of hezikeil bread, almond butter, bluberries
11 am- steel cut oatmeal-8oz and apple
2 pm-7oz turkey
3 pm-23 almonds
5 pm-10 almonds
8 pm-7-8 oz tuna steak, salad with red wine vinegar, vegetables and 7 oz whole wheat pasta
4:45 2 pieces Ezekial w/1 serving almond butter
ReplyDelete7:30 myoplex w/2 fruits, 2 TSP flax oil
7:30 3 egg whites, 1 whole egg, 1 tsp safflower mayo
10:00 25 almonds
12:00 container shrimp salad w/1 tsp safflower mayo. container of whole wheat pasta
Plan:
3:00 raw veggies
5:30 container grilled salmon
container of sweet potatoe
salad
6am 1/2 banana, 1 slice ezekiel bread with almond butter
ReplyDelete7-8am workout
8:15 1 scoop dream protein, 1 scoop greens first, 1/2 banana
9:30 1/2 container ground beef, 1/2 container mixed broc and cauliflower
11:15 apple, 12 almonds
rest of the day
protein- 1 container of chicken, 1/2 container of ground beef, salmon tonight
carbs- 2 containers of sweet potatoes
veggies-broc and cauliflower
515am-HIIT
ReplyDelete700-2 scoop whey protein shake with water
9am-fistful of pineapple
10am- 1 slice Ezekiel bread with ½ tbsp almond butter
12noon- 9.5 oz. combo serving of brown rice and black beans with 9.5oz container of 95%lean sirloin
2pm- serving of raw vegetables (cucumbers, peppers, celery and 4 baby carrots)
2:30- ½ container of 93% lean turkey burger with 9.5 oz container of whole wheat gluten free rice pasts
7pm- the other half of 93% lean turkey burger with a spinach salad
9pm- 2 scoop whey protein shake with water
630 Interval cardio, running.
ReplyDelete730 Peach
ReplyDelete830 Protein shake with banana and blueberries
930 cup of kamut flakes with almond milk
1130 container broccoli
130 seabass
escarole
beans
330 raw cashews and almonds
630 1/3 mashed avocado
Dinner
Grass fed steak
Veggies
Tom: Cal. 2273 Protein 219 Carbs.168 Fat 70
ReplyDelete5:30 1/2 Cup Rolled Oats
1/4 cup Walnuts
1/4 cup Raisins
1/4 cup Almond Breeze
7:00 1.00 HB Egg
Veggies
10:00 1.00 Met Rx
Veggies
12:00 1.00 HB Egg
Veggies
2:00 .5 Tub Lean Sirlon Steak
.5 Tub Quinoa
Veggies
4:00 .5 Tub Lean Sirlon Steak
.5 Tub Quinoa
Veggies
5:00 1 scoop Dream Protein
7:00 .5 Tub Chicken Breast
.25 Cup Brown rice
Veggies
7-8 a.m. workout
ReplyDelete8:15 a.m. Scoop Dream Protein w greens first
8:45 a.m. container mixed fruit(blueberry,strawberry, grapes, cherry
9:00 a.m. 1/2 cup rolled oats, 3 eggs, 2 Ez bread
Protein
container chicken
container turkey sausage
container grass fed beef
Carbs
1 containers sweet potatoes
1 container long grain br rice & beans
Veggie
Spinach
9:00am
ReplyDeleteGreen tea, 1 scoop dream protein shake, 1 tbs organic pb, 1/2 banana
10:00
1/2 container steel oats, 1/4 cup blueberries, 1/4 cup raisins, 1tps honey
12:30
other 1/2 container oats w/1/4 cup cantaloupe & 1/2 scoop dream protein
hard boil egg
3:30
Turkey breast sandwich on 2pcs. Ez Bread w/tbs saff mayo & tomato slice
1/4 container veggies
6 almonds
Tea
7:30
container grilled wild salmon
container grilled veggies-broccoli & eggplant w/garlic
1/2 container wheat pasta w/1 tbs marinara sauce
1/4 container blk beans
2oz ground turkey/chicken mix, seasoned
9:30pm
dream protein shake, 1 scoop, w/6 almonds
Steel Oats- cooked 1 cup, made 2 containers
Ate 1 container today as listed above
Protein:
ReplyDelete1 - 9.5 chick / sirloin
2 - 60g whey protein
Carbs:
2/3 - 9.5 steel cut oats
1 - 9.5 lentils
2 slices of Ez bread
__________________________________________>
1030AM
30g protein, 2 tbsn almond butter, small banana, steel cut oats
130PM
HIIT
230PM
chicken, lentils, broccoli
530PM
sirloin, 2 slices of Ez bread, 2 tbsn almond butter, 1 omega 3 egg
10PM
90g protein, 1 egg, 2 oz sunflower seeds, 1/2 large cucumber.
Woke up late realized I kind of missed 60-65g of meat protien. I made it up in a 90g shake at the end of the night. Hope this isnt too bad. Tomorrow I wont make the same mistake.
Tom::6:30 bowl of mixed fruits 9oz 7 to 8 Upper body 8:15 Protein shake1scoop green first 9:00 Steal cut oats 11:00 8oz brwn rice & 5oz lean grnd turkey 1:45 Brwn rice 6oz steak 8oz 5pc asparagus & 4oz brocolli 4:30 1sl Eizekie brd organic p/b 5:00 Protein Shake & 1scoop greens first 7:30 Mixed baby greens salad ,Pecan nuts, Chinese pears bleu cheese & balsamic Good night
ReplyDeleteLloyd - use 2/3 of a container as one of your servings of carbs when it comes to steel cut oats. If you use honey you need to count it as part of your carb intake... so in that case only fill 1/2 of the container to account for the extra carbs from the honey and yes raw honey is much better. Try to eat this meal toward the morning.
ReplyDeleteIt's best to measure out the oil onto a plate and then brush the ckicken from the plate.
Brett - great day!
ReplyDeleteBarry, very good, try to finish all your carbs before 6 p.m. otherwise a great day
ReplyDeleteMark, excellent. You are spreading your meals out much better
ReplyDeleteJeff - excellent day!
ReplyDeleteJimmy. B - perfect day... keep up the great work.
ReplyDeleteJoe - need one more protein - make sure you calculate the carbs in those flakes and the almond milk. In general not a fan of any food in a box or can during these 16 weeks but not the worst choice by any means
ReplyDeletenick - good day, nice job
ReplyDeleteSanto - yes! Excellent
ReplyDeleteLloyd - good day my man... very nice. You saw my answers regarding your other questions correct?
ReplyDeleteNeal - ok with what you did but don't make it a habit... also you missed a fruit
ReplyDeleteAnt - try to get your protein foods (chicken, salmon etc closer to 9-10 ounces each). Each 10 ounce serving is about 65-7-0 grams of protein. At the end of the day I want you at least at 220 grams. Also, have a little fat with your fruit in the morning (like nuts)
ReplyDelete