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2008/03/26, 09:52 AM
The Eating Plan
You will take your current intake (10 - 15 calories per pound of bodyweight, take the low end if you have a lot of fat to lose, the high end if you don?t have much left to lose) and change your macronutrient ratios to 50% protein, 25% carbohydrates and 25% good fat.
When you count your carbs, count only the starchy complex ones - you get a free ride with the fibrous veggies.
So - for example a 2,000 calorie diet would break down into 250g protein,125 g CHO (starchy type) and 55g fat.
Divide your protein by 6, that will be the grams per meal you are aiming for.
Your 4th and 6th meals won?t have any starchy carbs, and 2nd meal will have very little carbs, so divide your carb amount into 3 and that is the grams of starchy complex carbs per meal 1, 3, and 5.
Your fats you will supplement with flaxseed , fish oil capsules or Udo?s blend, or use extra virgin olive oil. Flaxseed oil or Udo?s is good in shakes, olive oil is good on veggies or potatoes.
So a 2000 calorie plan would break down like this:
42g pro per meal, 41g carbs at meal 1, 3, and 5, up to 9g fat per meal (but if you take oil pills you will need to include that in your total)
So meals will look like this:
Figure out how much of the starchy carbs/protein you need to get your required grams..
Breakfast: egg whites or egg substitute to equal your protein needs
Oatmeal to equal carb amount splenda and cinnamon okay
It is okay to add some ground turkey breast or extra lean ground beef a few times a week to this meal, in addition to or instead of your egg whites.
Meal 2: Shake - protein powder to meet your requirement and water, a few frozen strawberries or peach slices. You could add oil to your shake.
You may add crystal lite or other diet drinks for flavor.
If you opt for real food instead of a shake have chicken or turkey breast and a peach (or 5 strawberries).
Meal 3: Chicken or turkey breast to meet your requirements
Sweet potato or rice to meet carb requirement, ?free food? veggies
Meal 4 protein powder in water
Meal 5 chicken, turkey or fish
Sweet potato or rice
Free food serving
A few nights a week skip the starchy carb at this meal and double the amount of veggies - stir fries are good for this, lots of free food veggies, strips of chicken or lean beef, yumm.
Meal 6 egg whites with tomatoes, onions and green peppers or ?pudding? made from protein powder, water and tsp nut butter. (or a shake made with protein powder, water, nut butter)
I will post a complete allowed foods list next so you have a guide to put on your fridge.
Also - georgiagirl is working up a spreadsheet to figure out food amounts - if you want it send her your email address in an instant message.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/03/26, 09:53 AM
Permissible Clean Food List:
Protein Sources:
Beef (limit to 2 - 3 times a week): tenderloin, filet mignon, sirloin, flank steak, round steak, top round, roast beef, ground round, ground sirloin, 935 lean ground beef
Poultry: Skinless chicken breast or tenders, Swanson?s canned chicken breast, turkey breast, turkey breast cutlets, 95% fat-free or leaner ground turkey breast. Deli turkey breast (lean)
Fish (nearly all kinds) best bets: tuna, fresh or canned in water, cod, flounder, halibut, haddock, orange roughy, salmon (limit to twice a week), red snapper, perch, Pollock, scallops, shrimp, whitefish, swordfish
Complex starchy carbs: oatmeal, cream of rice, puffed rice, rice cakes, cooked rice (white or brown), potatoes, sweet potatoes, beans (white, pinto, kidney or black), lima beans, corn, peas
Fibrous veggies (free foods): Asparagus, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, green beans, lettuce, mushrooms, spinach, tomatoes, water chestnuts, zucchini
Fruit alternates: Apple, blueberries, cantaloupe, grapefruit, kiwi, nectarine, peach
Seasonings and spices, etc.
Soy sauce - you drink a lot of water and sweat a lot, soy sauce is okay
Any sugar-free spice blend - a good way to change up fish and veggies, marinate chicken, etc.
Hot sauce (sugar free vinegar-based)
Drink lots of water - aiming for ½ to 1 gallon a day. Start with ½ gallon and see how you feel.
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Supplements:
At this time you will need a good multivitamin/mineral supplement.
You can take some of your good fat in the form of pills/capsules, but I like to save the fat allowance for topping my vegies, etc. So a good liquid fat supplement like Udo's Choice or just falxseed oil. In a pinch extra virgin olive oil.
At this point it is good to let the diet and workout do the work so you have supplements in your bag of tricks when you feel you have plateaued.
I would save the fat-burners, etc until you are leaner. If you feel you are fairly lean and need a boost, try a fat-burner like Beverly International's 7-keto muscle lean, or Lean out or even Lean System 7.
At this point it is good to let the diet and workout do the work so you have supplements in your bag of tricks when you feel you have plateaued.
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2008/03/26, 10:14 AM
hmmm. I think My calulations are coming out wrong. I weigh 184lbs. Taking the lower end I get 1840 cals. 50% for protein is 920 and I divide that by 6 amd get 154 grams. I also get 154 for Carbs also. Is my calculations off here?
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2008/03/26, 10:20 AM
Hi Killakia -
I get 230g protein - so 38g per each of 6 meals. Not too hard to get in.
Your carbs will be 115g and your fat 51g.
You are male, so the calories might be too low - see how you do and if you need to increase them you can.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/03/26, 10:22 AM
The recipe post from the past challenges is called "The Pro Forum 4 Month Challenge Recipes" it is in the nutrition forum.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/03/26, 10:33 AM
Then I'll go the the 2000 cal count just to be on the saft side. I don't want to start this and already have the low cal count
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2008/03/26, 11:27 AM
kill... yes your calcs are off...
at 2000 cals
50% protein is 1000 cals divide that by 4 to get your grams per day (250) then divide that by 6( number of meals) or 41.6 per meal
carbs 25% 500 cals /4 = 125 / 3(meals) or 41.5 g per meal 1,3, 5
fat would be 500 / 9 because there are 9 cals per gram in fat so 55.55 total / 6 meals 9.25 per meal
so its 2000 cals
protein is 42 PER MEAL (6 MEALS)
Carbs is 42 per meal 1,3,5 (3 meals)
FAT is 9.25 per meal (6 meals) (or 18.5 for 3 meals)
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Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure.---Helen Keller
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2008/03/26, 11:30 AM
I have a spreadsheet that is pretty easy to work that will figure things out for people as far as how much of what you can eat. I will have it done this weekend. Post your email in here if you want me to email you a copy.
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Life is either a daring adventure or nothing. Security does not exist in nature, nor do the children of men as a whole experience it. Avoiding danger is no safer in the long run than exposure.---Helen Keller
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2008/03/26, 03:50 PM
im on a buffalo/bison kick, you should all look into it, lower cals/fat/carbs and higher in protein than beef/chicken/fish/or pork, i love it.... Is bison permissable ?
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How do you feel? That is the question
But I forget.. you dont expect an easy answer
When something like a soul becomes
Initialized and folded up like paper dolls and little notes
You cant expect a bit of hope
So while youre outside looking in
Describing what you see
Remember what youre staring at is me.
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Get busy living or get busy dying.
Bill
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2008/03/26, 05:16 PM
I think the only problem I'm going to have is money. I'm a single income home and military don't give us much then to top that off I take care of my niece and nephew with very little help money wise. So basically I'm supporting a 5 member house hold plus prices going up on everything. Any ideas?
ALso I figured out where my calculating went wrong. I forgot to divide by four.
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2008/03/27, 08:45 AM
Bill - bison is great - I especially like buffalo chili :)
Killakia - if you stick to the basics it isn't too spendy (look for the thread called overpriced nutrition in the nutrition forum). Bulk oats, big bags of potatoes, cannned tuna, buy chicken and fish whenever it is on special and freeze it, buy bulk greens instead of pre-washed, frozen veggies...frozen fruit is soemtimes cheaper, as well.
Also - a big, bulk protein container is expensive when you buy it but lasts a long time. I know a lot of people on here have found cheaper supplements at Walmart.
I know - the price on everything is going up! Something has to change...
PS thank you for serving in our military :)
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/03/31, 03:57 PM
I need to ask why no "dairy?"
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2008/03/31, 08:55 PM
You can include dairy if you like - you do get calcium from the whey shakes. Not including dairy is common in competitor diets because it can cause bloating and because it is a soiurce of sugars (galactose). I also just don't do much dairy because of an allergy to it...but I won't deprive anyone of their lowfat cottage cheese or lowfat low sugar yogurt.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/04/01, 11:19 AM
Thank God we can still have LF yogurt and CC...it is a staple in my diet:)
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2008/04/10, 09:06 AM
Can I ask what the flaxseed does for your diet? I know it is a good fat. Are there other benefits? Which is better, the oil or ground seed?
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2008/04/11, 08:01 AM
The flaxseed oil is a good fat. Ground flaxseeds will add both good fat and fiber to your diet.
Good fats play many roles in your body - there have been a lot of threads about them, check the nutrition forum or do a search in fit buddy.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/04/13, 05:35 AM
Eeeuuuggghhh! Tried my first vanilla protein shake last night. It smelled so lovely in the tin and I honestly couldn't wait to try it as I've been struggling to eat 'real' food on the run! Anyway, I put it in the blender with ice cold water and whizzed it up - still smelling nice and looking thick like a milkshake! Then I TASTED it :surprised:
I'm now looking for recipes, on the message boards! I think some peanut butter sounds good:)
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2008/04/13, 01:06 PM
Not all brands taste horrible, sorry you got a nasty kind:surprised:
I like to add Crystal lite to flavor my vanilla protein sometimes - the pomegranate cherry flavor is preety good with vanilla.
I also found DaVinci brand sugar free chai concentrate - that is pretty good with vanilla protein, too.
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/04/14, 12:21 PM
Thanks - I'm not sure what crystal lite is but have heard it mentioned several times on this site so will look into it. (I'm in the UK so will have to see if I can get it here??)
I've just had a shake with peanut butter and that was lovely - though high fat!!
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2008/04/15, 09:08 AM
My protein shake isn't the best flavor, any suggestions on something that tastes good, I love chocolate and strawberry...(I'm allergeic to orange, pineapple, banannas and grapefruit)
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2008/04/15, 11:13 AM
But peanut butter is good fat - just be sure it works into your daily amounts and it is fine.
ccspicy - I love to throw frozen berries into the blender with my protein powder, I also like frozen peach slices and am waiting t try the latest frozen fruit I have found - mangos, yumm!
I also somtimes add cocoa powder and then some splenda, though I am switching fom splenda to agave syrup and will let you know how that goes:)
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Argue for your limitations, and sure enough, they\'re yours.
Richard Bach
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2008/04/21, 11:50 AM
Thanks Amy for the tip.
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