"Mind over matter... if you don't mind then it won't matter..."
BUDS class 234 (a DVD series you should all get from the Discovery channel)
SAMPLE PHASE 3 MENUS FOR MEN AND WOMEN DOING THE UTC FOR FIRST TIME BELOW...
High carb day for MEN:
Protein
1 cont chicken
1 cont turkey
1 cont cod
Carbs
1 cont wild rice
1 cont sweet potato
1 cont rolled oats
Fats zero
Fruit1 banana
1 mango
Veggies A LOT OF THEM!!!
Low carb day for MEN:
Protein
1 cont salmon
1 cont bison
1 cont egg salad
Carbs
1 cont wild rice
Fats
1 safflower mayo on egg salad
23 almonds
1 serving EVOO
16 walnuts
Fruit
banana
Veggies A LOT OF THEM!!!
High carb day for WOMEN:
Protein
1 cont salmon
1 cont chicken
Carbs
1 cont sweet potato
1 cont black beans
Fats Zero
Fruit
1 banana
Veggies A LOT OF THEM!!
Low carb day for WOMEN:
Protein
1 cont halibut
1 cont turkey
Carbs
1 cont sweet potato
Fats
1 serving EVOO on salad
23 almonds
16 walnuts
Fruit
1 mango
Veggies A LOT OF THEM!!!
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Low Carb Day
ReplyDelete1:4
Fruit:
2 servings pineapple
Fat:
3 servings almonds
Protein:
1 container tuna
1 container egg whites
Phase 3
ReplyDeleteLO 1:4
FRUIT:
1/2 banana, 2 strawberries
PROTEIN:
.5 ct. pp
.5 ct. salmon
.5 ct. flounder (assuming I don't screw this up cooking it)
.5 ct. protein brownie (TY Matt)
CARBS:
.5 brown rice
.5 pro brow
FATS:
1 serv avocado
.5 serv canola oil
.5 serv EVOO
.5 pro brow
.5 almonds
Oh and I mentioned putting spinach into the blender with a smoothie a while back...kale works nicely too :)
Low Carb Day
ReplyDeleteFruit
Cantaloupe
Banana
Protein
2 eggs
3 scoops protein powder
1 ctn chicken
1 ctn tuna
Carb
NONE
Fat
2 yolks
EVOO
Walnuts
Low Carb Day
ReplyDeleteProtein
3 eggs with asparagus and peppers
grilled chicken
grilled chicken with pesto
Carb
none
Fruit
mixed berries
apple
Veggies
peppers fro mid morning snack
salad at lunch and dinner
Fats
3 yolks
evoo
Hey Matt
ReplyDeleteCan you post your Protein Brownie, I would like to check it out..
J
Low Carb
ReplyDeleteFruit
bluberries-banana
Protein
1c. turkey burger
1c. turkey chop
Carbs
1c. rolled oats
Fats
evoo on salad
Veggies-mushrooms-onions- 1 t.marinara
salad-lettuce-cukes-cabbage---cauliflower
water-water-green tea
lo 2/4
ReplyDeleteprotein
1/2 tuna
1/2 chicken
1/2 sausage
1 scoop pp
carbs
1 ct sweet potato
fat
almonds
cashew
evoo
fruit
apple & blueberries
Low Carb Day
ReplyDeleteFruit
Apple
Protein
2 containers Chicken
9 Egg Whites
Carbs
3 EZ Bread
Fats
2 servings Almond Butter
1 serving Sunflower Seeds
3 Yolks
FRUIT Lo carb 2:4
ReplyDeleteBanana
Protein
1 container chicken
1 container beef
Carbs
.5 container rolled oats
Fats
zero
Veggies
cukes, peppers, spinach, mushrooms
Protien:
ReplyDelete1 Cont egg whites
2 Cont turkey sausage
Carbs:
1 Cont gluten free bread
2 Cont brown rice
Fats:
0.00
Veggies:
2 Cont mixed veggies
Fruits:
2 Cont mixed berries
Working nights again so a little screwed up on timing everything, but working it out, ok.
ReplyDeleteLo-Carb Day 2/4
Fruit
- 1 Banana in smoothie
Proteins
- 3 scoops {66g} protein greens smoothie (p)
- 1 cont rotiss. chicken, dark meat, no skin (p)
- 1 cont mixed tuna & shrimp (p)
Carb
- 1 cont brn rice & mixed org beans (c)
Fats
- 2 serv {36} raw cashews (2f)
- 2 serv {2 tbsp} evoo on monster salad (2f)
Greens/Veg's
Monster Salad
- romaine, hot peppers, red peppers, string beans, raspberry wine vinegar
- tuna, shrimp & evoo listed above
Exercise
Combined strength & cardio in one workout, strength first as rx'd
Strength - circuit trained
- used machines, but made sure to do all exercises in standing position, no more of that sitting junk. Gotta dig out the free weights on my next day off.
Cardio
- jumped onto exercise bike to get cardio in, yes that is sitting, but still keeping away from impact work until knee feels 110%, it's at about 97%, virtually no more pain & that's a good thing.
Total workout time incl warm-up & cool-down, 30 minutes. Kept H.R. Above 90% for just over 5 minutes continuous on exercise bike.
- total time - 30 mins
- Max H.R. - 94%
- Avg H.R. - 78%
- 348 cals - 40% fat
Body needed that day off yesterday to rest, but I missed the endorphines. Felt great after the workout today and for the entire rest of the day.
Tom, can you give us some more info about the footwear? Like what to look for, and maybe recommend a particular brand or style?
I feel taller already!!
Tuesday, HI Carb day, 1/3
ReplyDeleteWould like to do Legs and Chest today and some cardio. Will see how things go. I have an all day meeting :(. Hate being indoors all day.
Fruit
Banana (breakfast)
Watermelon (morning snack)
Protein
1c sirloin with organic sauce (lunch and Snack)
1c grilled chicken (dinner)
.5 c egg whites (if need at end of day)
CARBS
1c brown rice pasta (lunch and snack)
1c ez tst (breakfast and snack)
FATS = 0
High 1:3
ReplyDeletefruit
2 bananas
Carb
1c brown rice
1c sweet potato
Protien
1c bison
1c turkey sausage
1c ground turkey
fat
zero
missed 1 carb
Frank - contact me via e-mail about KBs... you asked about them Sunday and didn't see the post. As far as footwear you can start with the Nike Free 5.0. Do NOT tie your shoes tightly, especially around the ankle. That goes for everyone. See how you do with those for now.
ReplyDeleteEveryone else looks great...
ReplyDelete