"winning isn't everything, but wanting to win is..."
Vince Lombardi
A word on alcohol... we will go over this in detail in our first seminar on May 9th, however, alcohol might be the absolute worst thing you can put in your body. There are NO health benefits to alcohol... the benefits of wine are from the GRAPE, not the alcohol. In short, alcohol is VERY calorie dense with zero nutrients and is a super fast acting CARB that sky-rockets your blood sugar and causes extensive damage to every organ in your body... if you can't limit your alcohol consumption for only 12 weeks to 1 glass on cheat meals only may I suggest that you likely have larger looming issues that you are ignoring. If that is the case you need to let me know privately right away and no I'm not over-reacting or kidding about this.
So far everyone seems to be doing very well... Jody and I are very happy with what we see so far and you guys have been AWESOME to deal with. Keep up the great work!!! Remember the summer is ALMOST HERE ! ! !
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Low Carb Day
ReplyDelete( Surgery Tommorow eehh haaa)
Fruit
Banana
Carbs
1 container Rolled Oats
Protein
1 container Grilled Chicken
3 Eggs
2 scoop protein shake
Fats
2 servings Almonds
1 serving olive oil
3 Yolks
4/28/2010, HI DAY 2/3
ReplyDeleteHITT (Sprint for like 2 miles, Rower for 500m)
1.5 hr dance tonight.
FRUIT
Watermelon/pinapple, grapes mixed
Cranberries in my salad
PROTEIN
1c Sirloin with Salsa
.5 Egg whites (omega 3)
.5 Turkey Bacon
CARBS
1c EZ tst (3)
.5 Sweet Potatoes (one sweet potato)
.5 EZ Tst (1.5)
FATS
Almond Butter 1s
Walnuts 2S
Big salad with Cucumbers, spinach, Lettuce Romaine, lemon and Balsamic. (love the lemon and balsamic ving. it really does taste good in the salad)
The rice (long grain, brown) is really good with beans in it. I have never tried that. Also, the sweet potatoes are amazing mixed with the sirloin.
Lots of green tea and water.
Thank you for posting early
ReplyDelete60 minutes HIIT
Day 3 low carb
Fruit;
banana
Carb:
1 container E bread
Fat:
3 servings almonds
Protein:
1 container shrimp
1 container egg whites
FRUIT:
ReplyDeleteStrawberries
PROTEIN:
.5 cont. whites
.5 cont. pp
1 cont. ground turkey
CARBS:
2/3 cont. ezb
1/3 cont. sweet potato
1 cont. brown rice
FATS:
1 serv. AB
1/3 serv. avocado
1/3 serv. EVOO
1/3 serv. sunflower seeds
High Day training with Tom, 30 minutes elliptical:
ReplyDeleteFruit:
apple
Carbs:
1 container ezekiel
1 container buckwheat pancakes
Protein:
1 container egg whites
6oz salmon
1 scoop protein powder
peppers, zuchinni,onions
fruit:
ReplyDeleteApple
Protein
1 container sauteed chicken sausage w/spinach
1 container bison steak
Carbs
3pc ezekiel
1 container rolled oats
Veggie
Cucumbers
baby spinach
spring mix
red peppers; onions
Fat
3 tbsp cashew butter
1/2 avocado
1/2 tbsp olive oil
coffee; green tea; water
PROTEIN:
ReplyDeleteIsagenix shake
chicken
Veggies:
Just greens
broccoli
Fat:
2T oil
Carbs:
brown rice
Fruit:
banana
fruit
ReplyDelete2 strawberries, blueberries
protein
1 c- 1 scoop whey, protein pudding, 1/3 lean beef
1 c- turkey
.5 c- protein pudding
carbs
1 c- 3 ezbread
1 c- 2/3 quiona, nondairy coconut yogurt
fats
30 almonds
10 walnuts
2/3 almond butter, nondairy coconut yogurt
:) woo00o0!
Fruit
ReplyDeleteblueberries
sm.apple
Protien
2 cont. Grilled chicken
1 cont. Turkey burger
Carb
3 pc ez bread
2 cont. Rice brown pasta
Fat
2 tbls. Almond butter
46 almonds
Tom
ReplyDeleteThanks for the strong words about the alcohol.
Never knew how bad it was! To tell you the truth I don't miss it
that much! Feel great!
Thanks!
Fruit
ReplyDeletePineapple
Protein
4 egg whites
1 egg
2 scoops Harmonized Protein
1 container chicken
.5c Protein pudding
Carbs
1 slice EZ bread
.5 container sweet potato
Fat
1 yolk
2 tsp almond butter
2 tsp Veganise
23 almonds
Protein
ReplyDelete1/2 ct. egg whites
1/2 ct. tuna
3/4 ct. shrimp and scallops
1 scoop harm. protein
Carbs
1/2 ct. rolled oats
1ct. brown rice pasta
1 1/2 slice ez
Fat
1 tbs. saflower mayo
1tbs. olive oil
1 tbs. almond butter
Fruit
1/2 banana
blueberries
Protein 1 Container of Grilled Chicken Breast
ReplyDelete1 Container of Sashimi
1 Container of Grilled Beef
Carbs 2 Slices Ezekiel Bread,
1 Container of Wild Rice
1 Container of Sweet Potatoes
Fats 23 Mixed Nuts, 2tbls Olive Oil
Fruit Mango, Grapes, Pineapple, Apple
Veg. Salad, Tomatoes, Peppers
fruit
ReplyDeletewatermelon
fat
1s saflower mayo
1s balsamic dressing
23 almonds
carb
2pcs ezk cin raisin
2pcs ezk bread
1tbsp sugar free jelly
proyein
1s pure protein
1/2c organic turkey breast
1/2c grilled chk
1/2c chick peas
lots of salad
Carbs:
ReplyDelete-Rolled oats w/flax seeds
-Brown Rice
-1 EZ raisin bread
Protien:
-(ct.)grilled chicken
-(ct.) turkey loin
FATS:
-cashew butter (1 tsp)
-sunflower seeds (1 serving)
-EVOO (on salad 1tsp)
Green salad w/spinach, tomato, onions
Drinks:
Green tea, Water
Low Carb Day
ReplyDeleteBanana
Protein:
container of chicken sauteed w/peppers
containerof smoked salmon jerkey
Carbs:
1 container of E. Bread
Fats:
2 servings of almonds
2 tbsp of lite saff. mayo
Veggies:
beet salad w/garlic
cukes
raw peppers
Fruits-banana and orange
ReplyDeleteproteins
2 scoops of protein shake
3 eggwhites with spinach/onions
cont of chicken sausage
veggie chicken burger
fats
2 oz of sunflower seeds
46 almonds
carbs
3 pieces of ek bread
cont of brown rice
cont of brown rice pasta
Went to the met game today with clients, ordered them lunch and just a bottle of water for me...Yippie
Low Carb Day
ReplyDeleteProtein
2 eggs
turkey sausage with peppers
salmon
Carb
2 ezekiel bread
fat
24 almonds
evoo on salad
fruit
mixed berries
apple
FRUIT
ReplyDeletedried apricots
PROTEIN
1 eel role and california roll wout rice
1.5 scoop harmonized protein
small piece of flounder
CARBS
1 container brown rice
1 slice ezekiel bread
FATS
avocado in rolls
2 tbsp. almond butter
VEGGIES
salad
Strawberries-Blackberries
ReplyDeleteProtein
1C.Lean burger
1c.Turkey breast
Carbs
1C.organic rolled oats w/cinnamon 1T almond breeze
1C EZ Roll
Fats
23 almonds
2T evoo
spring salad,spinach,onion,carrots,Israeli
2 evoo
protein
ReplyDelete3 scoops whey
1 container egg whites
1 container turkey
.5 workout drink
carb
1.5 servings ez bread
1 small container quinoa
.5 workout drink
fat
.5 serving sunflower butter
.5 serving almond butter
1 serving almonds
1 serving walnuts
.5 safflower mayo
.5 egg yolk
fruit
strawberries
Good Luck with your Surgery tomorrow Chet
ReplyDeleteFruit:
ReplyDeleteBanana
Carbs:
.5 container rolled oats
.5 container sweet potatoes
Protein:
1 container Turkey Sausage
.5 container chicken
Fats:
1 serv. safflower mayo
some water, but not enough
I know I'm missing 1 cont. carb, .5 cont. protein, and a fat. Had a real busy day at work - filled with meetings and deadlines.
I will get back on track tomorrow.
Well today was my cheat day since I had dinner w girlfriends from "growing up". this was planned for 2 weeks soooooooooooooo
ReplyDeleteProtien:
3eggs
Carbs:
1 ez bread
Fats:
Peanut butter
Fruit:
1/2 banana
Veggies:
sugar snap peas
stewed zuchinni w onions
Then the cheat meal. Didn't pig out but was totally aware what was going in my mouth. Best part=dessert.
Protein
ReplyDelete1 cont. grilled chx
1 cont. turkey breast
carbs
2 EZ wraps
1 cont. sweet potato
fats
1 EVOO
.5 avacado
fruit
strawberries (8)
and a few pineapples (how much pineapple is considered a serving?)
lots of veggies
Holy Cow Batman!!!
ReplyDeleteGot to increase my fiber intake... more salads, etc. Let's just say that I'm usually more regular than most folks and I'm not quite as regular as I was prior to starting the program. Anybody else with me? Thinking about it though, I didn't normally eat near the amount of protein I'm consuming on a regualar basis now.
So far it's been a hectic week at work and been having a little trouble getting everything in at a reasonable time, but I'm getting it in anyway (at least most of it)...
Well here goes, this was today's meal plan:
Breakfast;
Protein Shake
- 4 scoops (74g) (p)
- 1 banana (fruit)
Snack;
- Banana (2nd fruit)
Lunch;
- 1 cont raw carrots (c)
- 1 cont chicken breast & pesto (p)
- 1 cont london broil & pesto (p)
- 1 cont steamed broccoli
Late Dinner;
Large Salad
- lettuce, spinach, mushrooms, peppers, kalamata olives, cucumber slices
- 1/4 cont salmon (1/4 p)
- 2 serv evoo on salad (2f)
- 3 slices ez bread (c)
- 2 serv almond butter on the ez bread (2f)
low carb day
ReplyDelete20 min cardio
coffee 2 tbs alm breeze
carbs
1 ezk bread
2/3 cont organic wild long grain rice w/onions & celery
fats
1 tbs almond butter
24 raw nuts - mix - walnuts/almonds/cashews
1tbs olive oil
1tbs lite saff mayo
fruit
3 organic strawberries
handful grapes
nub of banana
protein
1 1/2 scoop protein powder
4 HB eggs (3 whites, 1 yolk)
1 1/2 cont grilled chicken, sausage, peppers
cont raw veggies-string beans, radishes, peppers
water & tea
lots of travel
Snow, if you can believe this shit!
Thursday, 3/4. LO
ReplyDeleteHitting the Legs again today.
Practice makes perfect!
I am really trying to focus on getting better at form and execution. I love doing arms ...legs not so much...
FRUIT
Watermelon
CARBS
.5 EZ Tst (1.5 slices)
.5 Rice & Beans
PROTEIN
1c sirloin w salsa
.5 turkey bacon (4)
.5 chicken breast
FATS
Walnuts 1s
Almond butter 1s
Walnuts 1s
HAVE A GREAT DAY!!!
This feels so much easier then it did at the beginning!
Low Carb Day
ReplyDelete1 hr of spin class
Fruit
1 banana
10 raspberries
1 grapefruit
Protein
1/2 harmonized powder shake
1/2 chopped turkey in lettuce wrap
1 container of chicken
1/2 chicken cutlet
Carbs
1/2 container of steel oats
1/2 container of barley w/ mshroom and onions
Veggies
spinach
hearts of palm
Fats
1 tablespoon of almond butter
Liquid
3 bottles of water
1 16oz of black tea and greens first
Low Carb Day
ReplyDeleteFruit
Grapefruit
Protein
Half container of grilled shrimp (over arugula salad)
Half container of eggs
One container of tuna
One container of grilled chicken
Carbs
One container of long grain brown rice
Fat
One serving of eggs (yolks)
One serving of organic peanut butter
Murph - we have had a lot of daily drinkers do this program and have gone without if for the entire 12 weeks... needless to say they were changed forever when they felt the difference in every aspect of their lives, body, mind, etc.
ReplyDeleteBob - make sure you are not eating too much fruit... if those are 1/2 servings you are fine
ReplyDeleteDarren - good boy!
ReplyDeleteBrenda - ok
ReplyDeleteJ.K. one - hope you had a great time with the girls!
ReplyDeleteFrank - you are not eating enough carbs and that is why you are not feeling as regular. Regularity is goverend mostly by insoluble fiber... get the rest of the carbs in you are you will be fine. Carrots and Broccolli are veggies, do not as a carbs. I'm going to e-mail you.
ReplyDeleteJess - glad to hear that!!!
ReplyDeleteSusie - too much fruit... you will increase your later... not now. On low carb days 1 fruit
ReplyDeleteThomas, carrots and peas have (C) next to them on the sheet you handed out on the 1st day. There is an asterisk but I can't find the note to go with the asterisk lol. What does it mean? I've been avoiding carrots for this reason.
ReplyDelete