"There is a world of difference between knowing what to do and actually doing it."
Bill Phillips
IF YOU DID NOT GET AN E-MAIL FROM ME REVIEWING WHAT WE WENT OVER THIS MORNING THEN E-MAIL ME RIGHT AWAY AT: fitforlifemarlboro@yahoo.com
Great seeing everyone this morning... Jody and I are in this with you guys. We are preparing for a show at the end of April, so we are as motivated as all of you and we are likely to see all the same challenges. Use this blog to communicate with us and to help each other. Together we can find a solution for anything, we just have to find a way to succeed rather than give and excuse to fail. Below is a sample menu of what a phase 1 meal day will look like. Notice how I break down the foods into their macro-nutrients.
Menu:
PROTEIN
1 container bison
1 container chicken
1 serving sashimi
1 scoop harmonized protein with greens first
CARBS
3 slices Ezekiel bread
1 container sweet potato
1 container wild rice
FATS
1 serving pumpkins seeds 1
1 serving walnuts
2 servings almond butter
FRUIT
1 banana
1 serving pineapple (people with digestive issues such as constipation should use pineapple as one of their fruits everyday).
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Starting Weight:172 lbs
ReplyDeleteGoal Weight: 154 lbs
Proteins:
1 Container Turkey Sausage
1 Container Grilled Chicken Patties
1 Container Wild Trout
Carbs:
1 Container Steel Cut Oats
1 Container Wild Rice
1 Container Mashed Sweet Potatoes
Fats:
2 Servings Almond Butter
20 Raw Almonds
1 Serving Veggie Oil
Fruits:
1 Banana
1 Small Orange
Okay, to get the blogging of questions going, I will post some of the Q&A that I exchanged with Tom tonight. I hope that they can help others as well as myself.
ReplyDeleteQ: Is tofu acceptable? If so, what about something like Soy Milk? Was thinking if my wife was making a "cream of broccoli" soup, that Soy Milk could be a substitute.
Tom: Tofu is fine but soy milk is not... soy mild tends to be super high in sugar. A better alternative is UNSWEETENED almond breeze
Q: What do you cook with if you do not use EVOO? Is a Pam Organic Cooking spray okay?
Tom: Cooking sprays are fine, we will talk about oils in more detail at the seminar, but for now just use a spray.
Q: Eggs? Am I do understand that one 9.5 oz container of eggs is acceptable (maybe something like 2 whole eggs and the rest egg whites)?
Tom: Yes, fill that sucker with eggs... 3 egg yolks is 1 serving of fat (15 grams).
Q: The Protein powder and Greens, how is that to be taken and when? Is that a snack type thing that you would drink in between meals, or with a meal? I recall you saying that the Protein powder was great for after a workout (albeit one hour later).
Tom: Protein shakes are good right AFTER a strength training workout... you should wait an hour after your CARDIO work. It's part of your protein intake.. 1 scoop is 20 grams.... a container is about 70 grams.
Q: Sliced Deli Meat? Something like Skinless Turkey Breast. How would that work? Would I just fill a 9.5oz container with turkey and eat that during the day / night?
Tom:Deli meat sucks as a general rule of thumb. Don't use it.
Enjoy and best of luck to everyone!
Starting Weight: 185
ReplyDeleteGoal weight: 165
Proteins:
1 container Grilled Chicken Breast
1 container 5 egg whites
1 container grass fed Rib Eye (this may be wrong)
Carbs:
1 container rolled oats
1 container brown rice
3 slices of Ezikiel bread
Fats:
3 egg yolks
20 raw almonds
1 serving almond butter
Fruits:
1 banana
1 apple
Proteins:
ReplyDelete2.5 Continers Sesoned Ground Tureky
Carbs:
4 Slices Ezekial
Fruit:
1 Serving Pineapple
1 Apple
Fats:
2 Servings Almond Butter
Proteins:
ReplyDelete1 container grilled Turkey Breast
1 container grilled Salmon
1 container 5 egg whites
Carbs:
1 container rolled oats
1 container rice pasta with tomato sauce
3 slices of Ezikiel Bread
Fats:
1 from the salmon
3 servings of fat of oil on veggies
Fruit:
1 banana
1 clementine
I have some questions:
Can we eat cooked mushroom and onions?
Can we use boxed organic chicken soup?
What sweetners can I use? Is sugar for tea ok?
Prior to our meeting this morning I weighted in at 291. My goal for this 12 week period is to get below 265.
ReplyDelete11:30 am 1 container of ground turkey. 1 container of brown rice.
3:30 pm 1 apple and 1 serving of almonds
6:30 pm 1 container of chicken breast. 1 container of brown rice. 1 large spinach salad w/balsamic vinegar and 1 serving of olive oil
I have 1 container of ground turkey and 1 container of brown rice and another large spinach salad with the same dressing as above. I'm working tonight so I'll have the rest split between two meals to finish off the night. I'll eat the first half after this post and the second around 11:30 pm. I'm done with work at 2:30 am.
Fruits:
ReplyDeleteApple; bananna
Protiens:
1 Grilled Chcken
2 Wild Haddock
Complex Carbs
1 Sweet Potato
1 (3) Ezekiel Bread
1 Tomatos
Fat
2 tblsp extra virgin olive oil
8 almonds
Protein
ReplyDelete3 eggs 3 pieces of turkey bacon
1 1/2 scoops of harmonized protein
1 container of tuna
1 container of grilled chicken
Carbs
4 pieces of ezekial
1 container of gluten free pasta
Fruit
orange
mango
Veg
Cauliflower
Sauteed peppers onions mushrooms in balsamic vinegar
Fats
1 serving almond butter
2 tbsp of lite safflower mayo
13 almonds
Fat from eggs
Weight today 230
ReplyDeleteGoal weight 205 or 1 pound less than Green, which ever is lighter.
Mark - you are a veteran blogger, nice menu
ReplyDeleteScott - Thank you sir!
ReplyDeleteChet - grass fed rib-eye is totally fine... you need closer to 9 or 10 egg whites to = 1 container
ReplyDeleteGreen - light on food but you knew that... fix it
ReplyDeleteEric - cooked mushroom and onion is fine, but you can't cook it with lot of butter etc... whatever oil you use needs to be counted as a fat.
ReplyDeleteBoxed anything is not a great choice
Bob - ok my friend, I know you know what you are doing... stay with it
ReplyDeleteFrank - count tomato as a fruit and 23 almonds is a serving of fat, not 8... overall good job
ReplyDeleteBrett - excellent
ReplyDeleteFruit
ReplyDeleteBanana
Protein
1 container of eggs
1 container of tuna
Complex Carbs
1 container of tomatoes
Fat
1 serving of almonds
What is the deal with soups? We make a lot of soups at home, like turkey chili and lentil soup. Should I eat those in 9.5oz increments or should I make sure that there is 9.5oz of turkey with the beans and tomatoes separately? Is soup just a no go option for now?
ReplyDeleteSince Wegman's was wiped out of a ton of things like tupperware and a lot of the organic items byt the time I got there, I just tried to eat around the right portion size of items
ReplyDeleteDay 1
Starting weight 241
Banana
Strawberries (4)
5 eggs (2 w/ yolk, 3 egg white only)
Spinach salad w/ chicken, broccoli, red peppers, cuccumbers, balsamic vinegar
25 peanuts (I know, wrong nut)
Turkey Chili
cuccumbers / red & yellow peppers
120oz water
Thomas:
ReplyDeleteWhats the ruling on EAS (Body For Life) Bars, can we have them?