A great day yesterday everyone... EXCELLENT job. If you have not e-mailed me your starting weight please do so... if you had any issues with your food yesterday as far as being very hungry at the end of the day or feeling very full please e-mail me. Once again here is my e-mail address: fitforlifemarlboro@yahoo.com make it another great day today!
Example of my phase 1 meals:
5:30 a.m. Harmonized Protein, Greens First, banana 2 slices Hemp seed bread, 1 serving almond butter
8:15 a.m. 5 poached eggs, only 3 yolks
Packed for rest of day:
Protein 1 package turkey meat
1 package chopped chicken meat
will have another 2 scoops of Harmonized Protein tonight
Carbs 1 package wild rice
My other fruit will be an apple
Veggies Lots of celery sticks and spinach
rest of fats will be 15 walnuts, will have some olive oil later on my spinach
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7 egg white omelette (egg beaters?)
ReplyDelete1 banana
26 almonds
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workout
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apple
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Remainder of day I will have:
9 grams of tuna salad (balsamic vinegar/celery)
Grilled Chicken Over Salad
3 tubs of Brown Rice
Bryan - you are only allowed 2 containers of brown rice; not 3. Egg beaters are fine - but I prefer you eat organic eggs.
ReplyDelete7:45 Container of strawberries, 12 cashews
ReplyDelete8:30 2 Piece of ezikiel with 2 tbls almond butter
10:15 Upper body workout with Steve
11:00 1 NutraCore shake
12:30 5 Egg whites with 1 tbp safflower mayo
3:30 3 Broiled chicken sausages, 1 container Brown Rice
5:00 - Veggies
7:00 Scallops fried with grapeseed spray oil and seasoning & spinach salad and other veggies including sea salt, lemon & 1 tbls grapeseed oil.
7:30 hemp bagel
ReplyDelete8:00 new whey protein drink
10:30 banana and apple
11:30 1/2 container teff
1:30 grilled chicken over greens and vegtables
been munching on green beans-feeling very full and not really able to eat salad
later will have 9.5 oz container of mixed wild rice, wild salmon or other wild fish, Olives or olive oil and balsamic vinegar on a salad, new whey protein drink
Tom, will go to boxing class tonight at 7:30, in addition to the boxing there is a fair amount of body resistance exercises, push-up, squats, abs-of the remaining food when should I eat it in realtion to the class. Also, what is the protein and fat content of an egg? How many whites make up a protein serving?
Aaron - have some carbs and protein about 60 minutes before you train, then again right after you train.... you don't want fat at either of these 2 feedings. We will go over this more during phase 2 but it is in the literature that I handed out that you thoroughly scanned for typos; however, it appears that actual reading comprehension isn't your strong point. Nevertheless, to answer your other question each egg white has 5-7 grams of protein depending on the size of the egg.
ReplyDeleteNice job on your menu today
Leon - you are allowed 2 fruits in a day... berries should be measured by the approx. side of a medium sized apple; so a container of strawberries is more than that... just be aware of that going forward. Also - in order to equal a full container of protein you need closer to 8 or 9 egg whites.
ReplyDeletewell you see that I did read and comprehend the material. The food selection you mention is for strength training, this class is more of a cardio class, which other then mention not to eat until one hour after the class it does not mention what to eat before or after.
ReplyDeleteHow much fat in the egg yoke?
Tom - I think we are using extra large organic eggs and 5 eggs whites fill a container. The strawberries are whole and not cut up so I had about 7 medium size.
ReplyDelete7am protein drink with blueberries
ReplyDelete10am banana
11am golf outing OMG all this food
1 lg chicken breast with two z bread that I packed brown mustard pickel and some romaine let.
2:35 after 7 holes even par hit a 8 iron and blew out my arm (#!%#*)iced it on the way home..done for the season i think(#!*#*&)
4pm 1-cont of shimp
i will be hungrey so i guess i have nuts and 2 z breads left and a half of protein
On Monday evening I will have completed a 24 hour fast, please recommend what I should eat in terms of the groupings.
ReplyDeleteBreakfast 8:00 am water, green tea, 4 poached eggs and 2 slices of ezekial bread; 11:00am snack 23 almonds; 1:30pm grilled chicken with brown rice and beans; grazing all day on veggies and drinking lots of water. not feeling beet ...beat..beetee at all... dinner will be wild salmon steak with squash and peppers..very into this and want to talk with you about work-out
ReplyDeleteTom-Seth had..This is my ast day journaling for him!!
ReplyDelete-Apple
-Banana
-1 container egg whites w/.5 tbsp full fat saff. mayo
-1 container chicken w/1/2 avocado
-1 container or turkey saus. no casing
-2 slices ezekiel w/1 serving almond butter
-1 container of os long grain rice
-1 harmonized protein shake w/3tabsp almond butter
I meant last day, also he had peppers.
ReplyDeleteAaron - after cardio work you can wait about an hour to eat; after strength training you should eat pretty much right away (a combo of carbs and protein).
ReplyDeleteLeon - OK
ReplyDeletePaul - as we discussed, eat more protein if you are still hungry.
ReplyDeleteBob - excellent... glad to hear you are getting into it
ReplyDeleteAaron - after the fast you need to go back to eating how you normally eat as described... if you still feel hungry after consuming all your food then have more protein. It's likely that you WILL still be hungry after a long fast so plan on having more protein ready.
ReplyDeleteSeth / Shara, excellent!
ReplyDelete4:45 protein shake, 5:30 banana, 9:30 3 eggs whites 1 yoke, 2 ezekiel w/ almond butter, 10:30 half cucumber, 12:00 peach, salad with cucumber n cauliflower w/ balsamic& 1tbs extra virgin olive oil, 1oz sunflower seeds, 3:30 chicken salad w/ 1tbs safflower mayo & sweet potatos, 4:30 back & bi's , 5:50 protein shake, 8:30 karate class, 9:50 season chicken w/ raw veg.
ReplyDelete7:45 am 1slice of EZKeel with 1tspn of almond btr, 1/2 an apple
ReplyDelete9:45 am am 1slice of EZKeel with 1tspn of almond btr, 1/2 an apple
11:40 5 oz of blueberries
12:40 5 oz of lean organic ground sirloin and 5oz of Gluten free rice pasta
4:00 pm 5 oz of lean organic ground sirloin and 5oz of Gluten free rice pasta
came home at 7pm 30min on eliptical (burned 300 cal)
8:30 1 container of ground turkey burger meat with a small baby spinach salad (1tspn of oliv oil)
10:30 1 tbspn of almond butter and green tea
Drank 1 gallon of water throughout the day
(see you tomorrow at KB class)
Kevin and Greg very nice job!
ReplyDelete