"Motivation is what gets you started. Habits are what keep you going"
Jim Ryun
Like we said from the start: we are trying to get rid of old habits and build new ones. The more you do it the easier it becomes and many of you are already seeing that.
CHEAT MEALS - for cheat meals please save a carb, a protein and a fat for the day... remember to be REASONABLE on the cheat meal if you choose to have one.
Menu:
Protein
Harmonized Protein shake with Greens First
Turkey burger
3 egg whites with onion and mushrooms
Lump crab meat cocktail tonight
Fillet Mignon tonight
Carbs
sweet potato
1 container of brown rice
3 slices Ezekiel
Fats
2 servings almond butter
extra virgin olive oil on salad
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friut
ReplyDeletebanana and a apple
protein
1 container tuna w/ balsamic
1 container turkey sausage
1 container grilled chicken
carbs
1 container red kidney beans w/ hot sauce
1 container grape tomato w/ basil and olive oil
3 pieces of ez. bread
fat
1 serving olive oil
2 servings of almond butter
1 serving of toasted pumkin seeds
Protein:
ReplyDelete1 container of egg salad
2 containers turkey breast
1 scoop whey protein
Carbs
3 slices ezekeil bread
.5 container rolled oats
1.5 containers of brown rice
Fats
3 egg yolks
1 serving mayo
1 serving olive oil
1 serving of almonds
Fruit
Pineapple
Apple
Menu:
ReplyDeleteBreakfast and Lunch...
Protein
3 Eggs scrambled
1 Container chicken
Carbs
Small serving of Red Mill organic Scottish Oatmeal
(Is Scottish oatmeal okay? What can I use to sweeten it? Honey?)
Rice pasta
Fats
Yolks in eggs
Thai peanut sauce
Fruit
Orange
Banana
Dinner...
Company holiday party is tonight. I plan to take it easy on the carbs and alcohol and desserts. Will try to fill up on the meats.
Protein:
ReplyDelete3 Sunnyside up eggs with 4 slices of Turkey Bacon
1 Protein Shake (1 and 1/2 scoops)
1 Steak
1 Chicken Sausage
Carbs:
3 Slices of Ezekiel
2 Sweet Potato
Fats:
Yolks from eggs
1 Almond Butter
23 Almonds
Fruit:
1 Large Apple
Don't hate me, but I probably will have just a few beers tonight. Does that count as a carb? haha
Protien:
ReplyDelete1 container Chicken sausage
1 container 7 egg whites
1 container wild steel head trout
Carbs:
1 container rolled oats
1 container rice pasta
1 container brown rice
Fats:
23 almonds
3 yolks
oil from fish
1 serving almond butter
Fruit
banana
pear
I am unsure about a cheat meal Do you want us to skip a portion of each category but include them in the cheat?
Fruit
ReplyDeleteblueberries
1 banana
Carbs
1 container sweet potato
3 slices ezekiel bread
Protein
1 container tuna
1 container grilled chicken
Fats
2 servings almond butter
1 serving safflower mayo with tuna
Cheat meal tonight.I will be reasonable
Chet - skip a portion of each category period, regardless of what you eat for your cheat. You will get the extra calories from your cheat meal (if you choose to have a cheat meal).
ReplyDeleteAs a general rule, try to go easy on alcohol - if at all possible avoid it
ReplyDeleteThanks Thom
ReplyDeleteDoes pot count as salad?
ReplyDeleteHow do I measure sashimi. Does 1 container of sashimi contain a serving of fat?
ReplyDeleteSpecifically tuna, salmon, eel, shrimp,etc.
Fruit
ReplyDeleteGrapefruit
Banana
Protein
2 container of grilled steak
Carbs
1 container tomatoes
1 container sweet potato
Fat
1 Avocado
Cheat Meal will be grilled fish and vegetables.
Fruit :
ReplyDeletebanana
Clementine
protein:
1 container caned tuna mix with reg egg
1 container grilled turkey
1 container turkey meat loaf
carbs:
1 container rice cereal
1 container home made lentil soup
3 ez bread
fats:
1 from egg
1 almond butter
1 container of broccoli
1
Fruit:
ReplyDeleteApple
Pear
Protein:
1 Container Chicken
1 Container Tuna with Salad
Carbs:
3 Slices EZ Bread
1 Container Brown Rice
Fats:
Safflower Mayo
Cheat:
2 Surf Tacos
Surf Taco Max Dip
Milk Shake
Morning Weight:
209.6
HI Tom, my pressure was 115/62 have not seen that since a kid,
ReplyDeleteGreen tea, green drink
Fruit:
2 banana's
Protein:
1.5 cont. sausage
1.5 cont. steak
Carbs:
2 serv ez bread ( one was a cheat)
1 cont bean soup
1 cont brown rice
Fats:
2 almond butter
1 serv olive oil
veggies
Fruit
ReplyDeleteGrapes
Pineapple
Protein
3 Eggwhites
1 COntainer Tuna
Carbs
4 Slices Ezekial
Fat
2 Tablespoons Safflower Mayo
1 Serving Almond Butter
Snack
1 Container Sugar Snap Peas
Also had large cheat meal.
Appy, Steak, Potatos, bread and dessert.
Can you also peak back at my Friday meals and let me know if OK. Just beacuse I had Salmon.....
Doug - some fish have more fat in them than others specifically salmon and halibut; however, just count them as a protein. 9.5 ounces is a container. So about 9 small pieces of sashimi or 5-6 large pieces. Most are cut into 1 or 1.5 ounce servings
ReplyDeleteEveryone else looks solid... David, Friday was fine.
ReplyDelete2 oz (adjustment) always been 2 oz vemma shot in the a.m.
ReplyDelete1 banana with walnuts
4 eggs
1 chicken
1 mixed vegie
1 oz acai
1 oz pomegranate
crab cake shrimp
paella w/seafood chicken sausage
snickers ice cream cone snickers ice cream bar
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