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GKCBOT Food Plan...

asimmer Posts: 8,201 Joined: 2003/01/07	2007/09/14, 11:20 PM Well, I think a gradual approach is right up KC's alley - The plan is this - week by week we will improve on your diet with a new step to focus on - how does that sound? Since most of the people who showed interest in this challenge said they already have an eating plan, we will just focus on improving your current meals and habits each week. The first week I want you to try and do this: Eat 5-6 times each day. eat when you are hungry. Listen to your body. Every 3 hours eat some protein and complex carbs and a little good fat. Simple, no?:) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
christal086 Posts: 155 Joined: 2007/01/06	2007/09/15, 06:33 AM simple, YES!! i definatelt have to work on eating 5-6 small meals i tend to have three big ones or forget to eat here and there.
georgiagirl Posts: 421 Joined: 2006/07/11	2007/09/15, 07:15 AM amy.... check your freetrainers email. the site does not allow me to respond to the private msgs.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/09/15, 09:02 AM Thanks, Nadine! Nadine sent me this - it may be helpful to everyone in the challenge - you can personalize your diet/goals with it: I have a link to a site where you put in all your info and it figures all your diet info for you. It gives you 3 different versions and a when will you meet your goal on various cal deficits. Its super easy to understand and may make life easier on you. I have been useing it as a guide for a few months. I went with the mid cal range and did macros at 40/30/30 and I have gained muscle but lost weight. www.freedieting.com its under daily caloric intake calc. Thanks again, Nadine! -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
georgiagirl Posts: 421 Joined: 2006/07/11	2007/09/15, 05:44 PM OK...I am doing the mid range and a 7 day cal cycle of the diet. I have lost 3 percent BF and gained 1.8 lbs lean mass in the last few months. Mind you I have faithfully stuck to it but I am determined to kick ass in this challenge starting when I get back Monday night. Diet has been shot to $+LL this weekend! Went on a poker run for a kids ranch today. Ya don't turn down food and beer when an Outlaw brings it to you! ok I'm giving yall all a head start.....who thinks they can beat me?
georgiagirl Posts: 421 Joined: 2006/07/11	2007/09/15, 05:48 PM lol it should have said I have NOT faithfully stuck to it.....but I am going to!:(
thepoohguy Posts: 114 Joined: 2006/09/26	2007/09/16, 07:47 AM Wow, now I'm confused. There is about a 1000 calorie burning difference between this website and fitday.com without exercise. How do I know which one to follow?
georgiagirl Posts: 421 Joined: 2006/07/11	2007/09/16, 08:07 AM pooh I don't know why there would be. My cals are within 50 between the 2.
KC_72 Posts: 3,249 Joined: 2006/05/19	2007/09/16, 11:15 AM This sounds perfect...the eaing every thre hours has been my biggest challenge so this will help me get it together
asimmer Posts: 8,201 Joined: 2003/01/07	2007/09/22, 10:36 AM Okay - hopefully you are getting closer to your 6 meals a day - eating every 3 hours....Next week focus on hydration. Upon waking, drink a glass of water, throughout the day try to get in at least 10 glasses of water. I find it helps to keep a jug of water in the fridge - it tastes so much better when it is cold! And those little packs of crystal lite come in soooo many flavors and add neglible calories - so flavor it up! A slice of lemon or lime or cucmber is another way to flavor it up. So - how simple is that for a weekly goal? - drink more water :) -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
christal086 Posts: 155 Joined: 2007/01/06	2007/09/22, 07:38 PM i tried drinking 2 litres a day it made me feel sick. and i couldn't even get through 1litre i think that was because my bodies not used to it.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/09/23, 08:53 AM Sip it slowly, that should help and gradually increase the amount. You also get fluids from the foods you eat (veggies mostly) and from other beverages, so don't discount those. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
yessicarathsak Posts: 249 Joined: 2007/09/20	2007/09/23, 01:20 PM Good news! Splenda now makes the flavoring packets like Crystal Lite does, so now you can flavor your water and still keep it calorie free! As far as I know, they only make the lemon flavor so far, but it's a start! :big_smile:
asimmer Posts: 8,201 Joined: 2003/01/07	2007/10/06, 10:05 PM OKay, I am sorry ladies, I feel like I have been slacking off - been busy at a new job! Your challenge this week is to get enough protine - the RDA is 25 grams - try to get more than that but increase it gradually. Add in sources of fiber like fibrous veggies and beans to your meals, supplement with fiber tablets or powder if necessary. Fiber will help slow digestion and scrub your internal systems - all goood! be sure to drink plenty of fluids, too! -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
drieman Posts: 190 Joined: 2007/07/16	2007/10/07, 09:57 AM Can you tell us a good fiber tablet to take? -------------- Success is not for the chosen few but rather for the few who choose it.
yessicarathsak Posts: 249 Joined: 2007/09/20	2007/10/07, 10:24 AM Flaxseed is a really good source of fiber and protein. If you grind up the seeds you can mix into almost everything like cake batter, muffin mixes, or even protein shakes. I love the stuff!
yessicarathsak Posts: 249 Joined: 2007/09/20	2007/10/07, 10:26 AM I also forgot to mention that it's really cheap. I think it's probably cheaper than buying tablets, but I'm not 100% sure on that.
	2007/10/07, 12:21 PM Broccoli is a great source of fiber, and it's loaded with all kinds of excellent vitamins and minerals. Carrots are also a great fiber source, and ditto for the nutrient content. Quick question about protein sources for ya'll. People's opinions about protein bars, such as powerbar and balance bar protein plus bars. I saw asimmer post 25 grams as the RDA, but I have a protein bar that lists 23 grams of protein in it? Others list around 13 grams per bar. What's the quality of this protein. Also, I like hardboiled eggs for when I'm out and about as a protein source to snack on. Is this a good source of protein? Also, I always hear about egg whites only; why not the yolk? Thanks in advance for responses. Oh, and I found a nutritional website (www.whfoods.com) that gives a breakdown of all the nutrients in foods, if anyone is curious about the health values of what they're eating. I don't like fitday.com. I prefer fitwatch.org to track my nutritional and caloric intake. Check it out. The basic account is free.
yessicarathsak Posts: 249 Joined: 2007/09/20	2007/10/07, 01:11 PM wasakat- The egg yolks are not that good for you because they are higher in fat and cholesterol than just the egg whites are. I think taking out the egg yolk makes a hardboiled egg go from something like 45 calories all the way to 15, so the yolk also has a higher amount of calories in it.
asimmer Posts: 8,201 Joined: 2003/01/07	2007/10/08, 08:12 AM Shoot - I said protein when I meant fiber - the RDA for fiber is 25g. There is no RDA for protein. If you are going to have bars look for ones that have healthy ingredients and not too much sugar. There has been a whole discussion on eggs in the nutrition forum - the fat in eggs is actually good for you, the yolk has some important nutrients in it. The cholesterol in your diet has very little to do with high blood cholesterol levels. Eggs are a very high quality protein. I like to have one or two whole and 4-5 whites scrambled or made into a veggie omelet. There has also been a few discussions about protein quality - I might even have a post in the FAQs forum about types of protein and their quality and best time to use them, etc... -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle
asimmer Posts: 8,201 Joined: 2003/01/07	2007/10/08, 08:43 AM Debbie - sorry, I totally skipped over the tablet question:surprised: I like chewable tablets like sugar-free Fiber Choice. I also use Fiber Sure powder - it is made by the co that makes Metamucil (which also comes in sugar-free orange flavor) and is a very fine powder that you can add to anything. Do try and get most of your fiber from food sources, and do try and increase gradually. -------------- Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak. Thomas Carlyle