"Life is either a great adventure or nothing."
Helen Keller
This Sunday is our next phase meeting and first seminar at Fit for Life... be there by 7:30 a.m. and DON'T BE LATE!!!
To everyone -
1) please STOP eating ANY type of yogurt... want to know why? Show up Sunday.
2) DO NOT EVER cook with extra virgin olive oil... again, will go over on Sunday. If you want an oil to cook with use Avocado oil or Safflower oil.... these oils are very resistant to heat.
3) Stop eating dried fruits, for the most part they all suck... eat real fruit.
4) Measure food ALWAYS after cooking it
5) Hi-protein canned puddings are not cool right now... don't get away from what we are trying to do. Staying away form packaged, canned, highly processed foods for these 12 weeks. 12 weeks is not a long time. Stick with the action plan. If you do you won't be sorry!!!
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Holy Cow!!!!
ReplyDeleteThanks for the reminder about "EVERYTHING BEING MEASURED AFTER COOKING". The steel cut oats are great, but it would not be too smart of me to eat all my carbs for the day at one time in the morning, now would it??? My wife is a pretty smart cookie. I should listen to her better.
Carbs:
ReplyDeleteRolled oats w/banana
2 EZ bread
brown rice
Protien:
Turkey Breast
Turkey Meatballs w/garlic sauce (Wegmans Organic)
FATS:
sunflower seeds
almond butter
EVOO
Almonds
Green salad (spinach)
Water
Green tea
Jody: Thank you for your time yesterday...I learned a lot and look forward to my first kettlebell class Friday! BTW: What do I do with my Precor elliptical now??!HA
Low carb day
ReplyDeleteFruit
Banana
Protein
2 Egg whites
2 scoops protein powder
1 container steak
1 container chicken
Carb
1 container sweet potato
Fat
2 Yolks
1 serving almonds
protein
ReplyDelete3 scoops whey
1 container grilled chicken
1 container lean turkey burger
.5 container egg whites
carbs
3 slices ez bread
1 container sweet potato
.5 container quinoa
.5 serving workout drink
fats
1 serving evoo
1 serving almonds
1 serving walnuts
.5 serving sunflower butter
.5 serving yolks
fruit
blueberries
raspberries
Wednesday , low carb day
ReplyDeleteRock Jazz Class 2 hrs.
Arms
FRUIT
Banana
PROTEIN
1c Salmon
1c Sirloin
VEGGIE
Veggies, mixed
FATS
Cashews 2s
Almond Butter 1s
CARBS
1c EZ tst
TOM OR JODY:
SAY I AM HAVING A LOW CARB DAY AND I WANT TO HAVE 2 SLICES OF THE EZ TST
CAN I HAVE A WHOLE WHEAT TORTILLA AS MY OTHER 1/3
THE VALUES ARE:
CALORIES: 76G
FAT 2G
CARB 9G
PROTEIN 5G
LET ME KNOW SO I CAN MIX IT UP A BIT.
THANKS.
J
fruit
ReplyDeleteblueberries, raspberries
protein
1 c- scoop whey, 4 egg whites
1 c- turkey burger
.5 c- scoop casein, .5 rice protein
carbs
1 c- 3 ezbread
1 c- sweet potato
.5 c- w/o drink
fats
2/3 almond butter, 1 yolk
23 almonds
15 walnuts
....so had my squat and pistol wo today and accomplished 2 PRs... squat 205 and pistol the 24kg on my right side! not the most prettiest but WOOO! il get my left leg up there but I can get the 20kg on that side...needed to share my excitement!!! thanks for upping my food Tom causing im gonna be a savage with my food today and tomorrow haha
OMG -- THOSE before and afters you emailed - incredibly inspiring! they look so flippin great - what amazing people those three guys truly are!
ReplyDeletelow carb day
workout was ur plow and sled for 30 - 40 minutes and walked a mile
carb
1/2 container sweet potatoe
1/2 container GF oats a few raisins
protein
1 scoop harmonized protein in shake
1 container of sauteed ground lean turkey meat with cel/red onions and spices in canola oil spray
1 package or ur smoked salmon
1 egg white
FAT
ques:
ive been cooking with a tablesp of canola oil or organic canola oil spray - tom is this as bad as olive oil? and should i throw the canola oil stuff away and get one of the ones you listed on home page?
22 almonds
2 servings canola oil in GIANT salad
canola oit spray with dinner - ground turkey
FRUIT
1 scoop of red alert in shake
QUES - TOM YOU SAID NO DRIED FRUIT - NO RAISINS EITHER? ive been eating them a lot since last summer and was never told not to
VEG
1 scoop greens
2 large english cukes with skin
1/2 bag after cooked of spinich with garlic and sea salt
1/2 bag string beans
1/2 bag carrots
6 water sport bottles
Low Carb Day
ReplyDeleteFruit
Stawberries
Carbs
1 container Sweet Potato
Protein
9 egg Whites
1 container Bison
1 container Grilled Chicken
Fats
2 servings almonds
1 serving olive oil
3 yolks
High Carb Day
ReplyDeleteFruit
Grapefruit
Strawberries
Protein
Two containers of grilled chicken sausage
One container of grilled chicken
Carbs
Two containers of long grain brown rice
Fat
Serving of almond butter and organic peanut butter mixed
One serving of avocado
Day 3 - I feel awesome!
ReplyDeleteFruit:
banana
Protein
.5c sirloin
.5c chicken
2.5 scoop whey
Carb:
.5c lentils
.5c brown rice
3p ex bread
Fat
5g in shake
1tbs almond butter
12 almonds
.5tbs evoo
spinach, romaine, cucumber, peppers
I have one question - is there a way to fit in about 1/8 cup skim milk in coffee once per day? I've been drinking green tea instead but I really miss having coffee.
Low Carb - Light RKC Skill Day
ReplyDeleteProtein:
1 9.5 cont. Salmon
30g protein from ZI
65g whey (30 from PWO)
35g eggs
Carbs:
3 slices of Ez Bread
Fats:
15g almond butter
15g mixed nuts
20g from ZI
16g from the salmon
Fruit:
Bannana
MultiVitamin, Vitamin D, Greens+, assorted veggies during the day.
Nice lifts Staci!!!
ReplyDeleteElizabeth.. What about organic almond milk? You would have to account for the fats from it.
I didn't even think about organic almond milk, that stuff tastes great! Thanks Neal :)
ReplyDeleteFRUIT:
ReplyDeleteStrawberries
PROTEIN:
.5 ct ground turkey
.5 ct whites
CARBS:
1 ct ezb
.5 ct soy milk (broke down and had some of a soy latte)
.5 ct brown rice
FATS:
1 serv ab
1 yolk
1/3 serv soy milk (see above)
Had a few issues eating today, didn't get enough protein or fats. May try to fit a pp shake to add another .5 protein but just not feeling food today.
Fruit
ReplyDeletebanana
pear
Carb
1 cont rice pasta
1 cont quinoa
3pc EZ bread
Protien
1cont ground lean beef
1cont turkey sausage
1cont egg whites
Fat
2 tbls almond butter
23 almonds
1/2 avocado
23 almonds
fruit
ReplyDeletebanana
fat
mayo
jelly
23 almonds
carb
2c ezk
protein
1c turkey
1c sausage
lettuce,broc rabe,
Fruit-banana and 6 strawberries
ReplyDeleteprotein
3 scoop of protein shake
-cont of veggie chicken burger
-3 scoop protein shake
fats
46 almonds
1 oz of sunflower seeds
2/3 of avocado
carbs
3 pieces of ek bread
cont of brown rice pasta with a dash of organic tomato sauce
cont of brown rice
container of sauteed spinach
Protein
ReplyDelete3 scoops Harmonized Protein Powder
1 container chicken
Fats
25 almonds
1 tbsp almond butter
Carbs
1 slice EZ bread
3 tbsp Black Bean Hummus
Veggies
mushrooms
cukes, peppers
Protien:
ReplyDelete1 Cont Egg whites
1 Cont tuna
1 Cont turkey Sausage
Carbs:
1 Cont gluten free bread
2 cont sweet potatoe
Fruits:
2 cont mixed fruit
Fats:
3 serv earth balance
3 serv oil/vinegar
1 serv safflower mayo
Veggies:
1 large salad
Mixed veggies and spinach (frozen that I steamed)
Protein 2 scoops protein powder
ReplyDelete5 Egg Whites
1 Container of Grilled Chicken Breast
Carbs 1Container of Oatmeal
1 Container of Sweet Potatoes
Fats 1 TBL Flax Seeds
Fruit 1/2 Cup Pineapple, 1/2 Banana, 1 Apple
Veg. Steamed Broccoli, 1 Tomatoes
Fruit:
ReplyDeleteApple
Protein:
1c egg whites
1c sauteed ground turkey w/black soy beans, onion, mushrooms, red peppers, garlic
Carbs:
3pc ezekiel
1c sweet potatoes
Fats:
saf mayo (4gf)
2 egg yolk (10gf)
2 tbsp cashew butter (15gf)
1/2 avocado (10gf)
Veggies:
cucumbers; peppers
High Carb Day
ReplyDeleteProtein
Grilled chicken
protein shake
turkey sausage with peppers
Carbs
2 ezekiel bread
whole wheat wrap
Fat
ALmond butter
Fruit
mixed berries in the am
apple
salad for dinner, cut-up fresh peppers in the am
strawberries-blueberries
ReplyDeleteProtein
2/3 C.Tuna
1/3 C. egg whites
1 C. Turkey stir fry
Carbs
1 C. rolled org oats
1 C.brown rice
Fats
2 T. safflower mayo
23 almonds
veggies-onions, garlic,mush
rooms,peppers,snap beans radish,---cinnamon,ginger,teriyaki sauce--organic-----water ,green tea
Jessica - yes that is fine, someone else had asked about certain wraps and it is ok to count toward your carbs
ReplyDeleteStaci - that is great work... a pistol with the 24 is no joke for ANY hardcore woman and most harcore men
ReplyDeleteJan - canola oil is ok
ReplyDeleteElizabeth, Neal is correct, go with his suggestion... Neal is a UTC veteran too... he lost 32 pounds his first time around.
ReplyDeleteT - get the food in because come Sunday you will be eating less of it...
ReplyDeleteBob G - not enough food, especially FATS... you need 4 servings of fats... you had one. Also, you need another 1/2 serving of protein
ReplyDeleteEveryone else... please make sure you are eating enough food... get it in you. The food will only reduce over time. It is a mistake to back it down too early unless I specifically told you to do so.
ReplyDeleteFruit:
ReplyDeleteBanana
Carbs:
1 cont. lentils
1 cont. brown rice
Protein:
1 cont. egg whites
1 cont. lean ground beef
Fat:
2 egg yolks
2 tbls Italian dressing
Salad, peppers, beets
Water
Protein
ReplyDelete1ct. grilled chicken
2/3 container crab
1/3 ct. turkey sausage
Carbs
1/2 ct. rolled oats
1 1/2 ez
1 ct. brown rice pasta
Fruit
1 mango
Fats
23 almonds (Maybe a few more, i lost track)
1 1/2 tbs safflower mayo
skipped other 1/2 of fat serving because I miscounted almonds.
low carb day
ReplyDelete30 minute HIIT
carbs
1/2 cont red mill fiber cereal
1/2 wrap
protein
1 cont chicken
1 cont organic grass feed beef
2 1/2 scoop protein powder
fruit
2 strawberries
1/2 banana
6 grapes
fats
1 tbp almond butter
1/2 serving raw nuts
1 serving avocado
tbp organic salsa
tbp organic marinara
lots of roasted veggies
water & tea
FRUIT
ReplyDeletebanana
PROTEIN
1 Scoop harmonized protein shake
1 container steak
1 container turkey sausage
CARBS
1 container ezekiel bread
1 container brown rice pasta
FATS
1 tbsp. peanut butter
23 almonds
VEGGIES
salad w lemon/s and p
1 whole mango and 1 graham cracker. (shouldn't have had it, but i did).
Fruit
ReplyDelete- tangerine
- 1 cont strawberries
Carbs
- 2 (2/3 ea) cont steel cut oats (2c)
- 3 slices ez bread (c)
Protein
- 1 cont shrimp (p)
- 2.5 cont 95% lean ground beef (2.5 p)
Fats
- 2 serv (46) raw almonds (2f)
- 1 serv mixed raw nuts (f)
- 1 serv cashew butter (f)
Went 1/2 container over on protein tonight after TaeKwonDo workout.
Hi
ReplyDeleteI change my low carb day into a hi one. I went out last night so..
I had my cheat earlier then I normally would:
2 glasses of wine
Lump crab with Avacado and couscous
Tuna Sashimi - with avacado and cucumber
small bit of salad, c.
Coffee - tiny bit of gelato.
gatorade
low carb day
ReplyDeletefruit
1 banana
8 pieces of pineapple
protein
1 cont of chicken
1 turkey burger
1 harmonized shake
carbs
1 cont of steel oats
veggies
raw broccoli
lettuce, tomatoes, peppers
fats
avocado
almonds
ovoo 1 tablespoon
1 tablespoon of peanut butter
water
4 bottles
2 of which had green first and black tea
THURSDAY MAY 6
ReplyDeleteLOW CARB DAY / 3 MILE WALK
1.5 HRS BIKRAM YOGA
PROTEIN
1 scoop harm. protein for shake
1 container turkey burger with onions and peppers (made myself)WITH A TINY BIT OF DRIED EGG WHITES TO HOLD TOGETHER
4 eggwhites - one yolk
CARB
.5 container sweet potatoe
.5 container GF oats with handful raisins
FAT
2 tablespoon can oil for salad dressing (with white vinegar)
one yoke from my protein intake
24 almonds
fruit
1/4 cup pinapple for shake
handful of berries
veggies
2 scoops greens throughout day in my iced green tea w/peppermint (better than it sounds)
1 container steamed spinich with sea salt
1/2 gallon bag of string beans (raw)
2 red peppers
large salad (romaine lett w/carrots) with lunch
7 sport water bottles
wednesday
ReplyDeleteprotein: steak
isagenix shake
veggie:
red and yellow peppers
broccoli
just greens
fruit:
blueberries
strawberries
carbs:
brown rice
fat:
oil
Very nice job everyone... I have our laptop working on the seminar for Sunday so Jody won't be able to post until later. Keep up the great work. Sunday is going to be awesome... I promise.
ReplyDelete