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2007/02/25, 09:11 PM
I went shopping and this is how I decided to break it down
Breakfast - 2 hard boiled eggs 1/2 oatmeal and lean turkey to equal protein
Both snacks - 1 can tuna and 1 can chicken and a peach or kiwi
lunch salad with chicken and veggies (is fat free ranch okay) and a small potato and an apple
Dinner I'll have to figure the numbers nightly
But does this look okay
I really don't want to spend a lot of money on protein shakes but I may, not sure how many cans of tuna and chicken i can tolerate so I'll do this for the week and maybe reevaluate this,.... next weekend I might just buy the shakes.
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A** kissing only works if you know which one to kiss.
If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown
\"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
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2007/02/25, 07:46 PM
yeah you can have a whole egg with your egg whites.
I made a bunch of meals for the week today. My husband HATES ground turkey but I made some chili, meatloaf and burgers today that are a mix of turkey and 94% lean beef. The meatoaf is the best I have ever made and is packed with protein. He liked everything I fixed!!!
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My Catahoula did it.
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2007/02/19, 06:55 PM
This will look familiar if you did the pro forum challenge..same thing! It really is an effective ratio for most people to lose bodyfat..
The Diet 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, 20% carbohydrates and 30% good fat.
When you count your carbs, count 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, 100g CHO (starchy type) and 66g 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.
You fats you will supplement with flaxseed 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, 33g carbs at meal 1, 3, and 5, up to 11g 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 you required grams.(I will post food weights for a 2000 calorie plan in a day or so, as that is my amount and I have to figure it out) .
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 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.
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2007/02/19, 06:58 PM
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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2007/02/19, 06:59 PM
There is also a thread in the nutrition forum of Pro forum/4 month challenge recipes that are helpful for this challenge as well.
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Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
Richard Bach
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2007/02/19, 07:17 PM
Thanks. I ordered some of the Nectar and Isopure that have no carbs. The flavors available sound interesting. I think David, my hubby, will stay on the muscle milk since it will fit into his carb amounts. Gonna stop by a couple places tomorrow and pick up some udos. I am at 1755 cal. so that puts me at 219g protein, 87g carbs, and 58g fats.(If I figured right 135 lbs at 13/lb) Not sure how I will get the fats in there so I hope the udos will help me in that area.
Would you count the fat in Smart Balance as good fats by any chance?
And as far as milk/milk products go where do they fit in? I may get mean if I have to give up my milk :angry: .
Whooo hooo I cant wait to get started. I will be weighing and getting measurements in the am and will send them to you asap.
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My Catahoula did it.
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2007/02/19, 09:04 PM
could you convert that to kilo's for me? i'm 74.5 kilos so i am confused about what i would need.
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2007/02/19, 10:48 PM
Good luck to everyone!
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"If it ain't broke, you aren't trying."
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2007/02/20, 12:02 AM
Thanks BB1. Sure you don't want to get in on this? LOL
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2007/02/20, 01:03 AM
============
Quoting from christal086:
could you convert that to kilo's for me? i'm 74.5 kilos so i am confused about what i would need.
=============
164.22 lbs or there abouts lol....1806 cals based on 11 cals per lb
Hope that helps ya out cristal
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2007/02/20, 10:43 AM
Yes, georgiagirl - you can count the smart balance towards your good fats.
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Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
Richard Bach
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2007/02/20, 12:20 PM
Thanks Amy... that makes me a happy camper! Also very happy that I realized at lunch that my sushi fits within this plan very well!!!!
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My Catahoula did it.
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2007/02/20, 12:23 PM
Asimmer,
Is this diet more based on the beverly international diet? I have their diet and it is very close , if not the same?
Just wondering where it came from?
thanks
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2007/02/20, 04:26 PM
Yes,I have stated before - it is based on the Beverly figure competitior diet, we used it for the pro forum challenge and it really worked well. This ratio is a really good one for losing bodyfat.
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Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
Richard Bach
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2007/02/21, 10:40 PM
could a can of tuna be a substitute for meal 2? Not sure I can get my wife to have 2 protein shakes in 1 day let alone for 12 weeks. Getting her to have 1 a day is going to be tough right now. excited for the challenge, will send you info this weekend.
Also didn't see any pork listed, pork chops, pork tenderloin, country style ribs etc not allowed? Want to make sure since I like all three of them
============
Quoting from asimmer:
This will look familiar if you did the pro forum challenge..same thing! It really is an effective ratio for most people to lose bodyfat..
The Diet 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, 20% carbohydrates and 30% good fat.
When you count your carbs, count 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, 100g CHO (starchy type) and 66g 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.
You fats you will supplement with flaxseed 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, 33g carbs at meal 1, 3, and 5, up to 11g 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 you required grams.(I will post food weights for a 2000 calorie plan in a day or so, as that is my amount and I have to figure it out) .
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 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.
=============
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2007/02/22, 11:45 AM
I am noticing it is very hard to hit my protein and keep the carbs down. But will try harder
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A** kissing only works if you know which one to kiss.
If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown
\"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
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2007/02/22, 11:51 AM
Protein - make lots of chicken breasts every time you make a meal with chicken breasts so that you have extra, turkey breast can be the higher quiality deli meat, extra lean ground beef or extra lean ground turkey - both are easy additions to breakfast - cook a few ounces to mix into your egg/egg whites.
The carbs aren't as low as you think -
1/2 a cup of oatmeal = 27g cho,
a 4-5oz potato = 26g cho
small sweet potato = 26-30g cho
1/2c rice 22g cho
Rememeber - veggies don't get counted - frre foods - eat them up to feel full and get your fiber!
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Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
Richard Bach
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2007/02/22, 03:07 PM
Thanks for all the hard work Amy!
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Bettia
\"Minds are like parachutes; they work best when open.\" - Lord Thomas Dewar
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2007/02/23, 01:48 PM
stop me if i am wrong,
but when it comes to fiber and carbs, arent you supposed to subtract the fiber from the carbs? thus lowering the carb count by whatever the fiber count is?
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2007/02/23, 03:20 PM
not here. You are only counting starchy carbs, those you count all the grams, fiber or not. You are not counting fibrous veggies, you get a free ride on veggies.
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If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/02/25, 03:52 PM
So, does that mean no dairy, skim milk?
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2007/02/25, 03:59 PM
oh and egg yolks-like one whole egg in addition to egg whites?
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2007/02/25, 03:59 PM
oh and egg yolks-like one whole egg in addition to egg whites?
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2007/02/25, 11:24 PM
I am loving this fitday.com I entered in everything I PLAN to eat for tomorrow and that way I can see al the percentages and exactly what I need to eat. so as long as eat this I'll be right on....
Here's a stupid question for you and I'm sure I already knoww the answer.:)
Do we stick to this Diet on the weekends too? I bet your gonna say yes!
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2007/02/25, 11:34 PM
Yep, ff, I do it that way sometimes, too. Like a road map to get you through the day.
And of course the answer is yes! Amy has no tolerance for cheat days ;-). Well, it is up to you of course, but every cheat day sets you back a week or something like that!
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2007/02/26, 08:10 AM
I guess it wouldnt do ME any good to cheat right. Depends on how bad I want this......I guess we will see....:)
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A** kissing only works if you know which one to kiss.
If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown
\"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
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2007/02/26, 08:25 AM
MIller Clemson - sorry, I completely missed your question!
Pork tenderloin - lean okay once and a while. The other cuts you mention are a little too fatty. Saturated fats interfere with good fat absorption and also just aren't good for you, so we want to stick to the leanest cuts and types of meat possible.
frnchyfry = cheating sets you back, if you want to win (or if you want the best results possible) no cheats.
This is all about your personal decisions, people. This is only 3 months - but you can make amazing physique changes in a month. IF YOU DO IT RIGHT. So - decide what it is worth to you, decide how committed you are and make the necessary sacrifices/changes. I see so many people come to freetrainers saying they will do 'anything' to lose the weight or to look better, etc. Well - here is your opportunity! Do it and don't look back!
jennyjohnson.3 - there is no dairy ion the diet because it makes some people blaot and because the sugars in milk contribute too much to your carbs count. ou should b getting calcium from your protein shakes and if needed, supplementing calcium and vitamin D. If you can't go without milk, have a small glass with breakfast. Again, this is only 3 months, once the challenge is over, you can add dairy back in and see how your body responds, you may find you don't like how it makes you feel, or you may find it has no impact at all.
Remember people - this is how many figure competitors diet - you are not on an easy plan here, but you are on a plan that will get you great results if you follow it.
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If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/02/26, 11:04 AM
NOOOOOOOOOOOOOO cheating.....
you will pay a HEAVY price...I STILL feel guilty any time I eat a peanut butter and jelly....
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2007/02/26, 11:38 AM
Ok, no dairy. I'm just concerned about the calcium, I've got 5 years until I reach peak bone mass and I'm an osteoperosis-a-phobe. I can suck it up and take a supplement a few times a day.
I have another question, I know there are no cheat meals, but what do you suggest for plateau? Three months is a long time for a constant caloric intake-for me a that is.
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2007/02/26, 11:47 AM
OK OK No cheating
I WILL NOT CHEAT !!!!!!
I WILL NOT CHEAT!!!!!!
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A** kissing only works if you know which one to kiss.
If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown
\"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
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2007/02/26, 12:04 PM
Well, it looks like everyone is psyched and ready to go, so let the game begin! I?ve been doing pretty good over the past couple of weeks, but definitely fell off the wagon this weekend. Lucky for me the challenge starts today, so what happened on the weekend is behind me! This challenge and everyone on it is what I need to keep me motivated. I?ll be following my own routine and diet, but will certainly input bits and pieces of the diet and exercise program into my own routine. I?m just finishing an awesome dish I made on the weekend?if anyone is interested, here?s the recipe?.
¼ lb lean hot sausage (remove from skin, crumble and fry up without oil) I used hot turkey sausages and added extra hot sauce.
Brown the sausage and add garlic chopped onion, green pepper, red pepper
Put in crock pot and top with a large can of cooked/rinsed black beans
Top with 16oz of FF chicken broth
Slow cook for 4-5 hours
Add in 2tblsp minced cilantro and 2 tbsp of lime juice.
Just heat thru and then it?s ready to eat or place in containers for future meals.
It is awesome, mine had a very nice bite to it!!! I had it with a bit of rice.
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Even if you are on the right track, you will get run over if you just sit there.
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The harder you fall, the higher you bounce
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2007/02/26, 12:13 PM
hmmm, don't know why the ? instead of an apostrophy ', must have something to do with using MS-Word:surprised:
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2007/02/26, 12:33 PM
Ordered a bunch of Buffalo, which I love anyway. Cooked a batch of meatloaf made with turkey and extra lean GB. Had only 6.5 fat grams and over 40 grams of protein per serving! Yummy too and made 16 servings in one batch! Looking forward to having my nice lean buffalo steaks this comming weekend. I know not tech a cheat meal but just as good as one!
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My Catahoula did it.
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2007/02/26, 01:44 PM
Doing good with the diet. LoL looks like my spleen is messed up and am having problems with sugar in foods as I don't eat hardly any sweets.
I am now officially off all grains and sugars of any type, even those that turn in to sugars after eating. this includes fruits with really stinks.
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2007/02/26, 02:46 PM
leslie - sorry to hear that, I hope it doesn't keep you off the challenge. Without sugars in your diet yopu will definitely drop weight, though. (Sorry, looking for silver lining here).
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If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/02/26, 09:14 PM
Hey,
I'm having a hard time eating all the food - what do I do if I'm not hungry? and I still have 2 more meals to consume before the night is over:(. So - of course I didn't get all my protein in...YET - maybe I'll try a shake with some peanut butter...
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2007/02/27, 04:32 AM
Bouncerboo,
you may want to try to make your meals smaller, thus increasing the number of smaller meals that you take in?
you DON'T have to have 6 exactly, you could have 7, or 8 if thats what it takes as long as your getting in your appropriate cals?
or increase your shakes in size to get in those cals?
or calculate up how many calories you are going to be eating for the week, then stager your cals.
example:
i will eat 3600 a day, = about 25,000 a week but some days i will be lifting heaveir, so i calculate my calories to fluctuate like this:
mon=3000 cals
tuesday=3000
wed=4500 ( cardio day)
thursday 3000
friday=4000
sat=3000
sun=4500 (to get ready for monday a heavy lift day!)
= 25,000 cals for the week!
but i stagered the cals towards my excercizes.
hope it's not too much for you bouncer?
if i am wrong in any way please feel free to correct me!:)
j2048b
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2007/02/27, 04:34 AM
that was only an example, NOT THE WAY MY CALS ARE GOING TO LOOK!!!
:)
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2007/02/27, 10:07 AM
I appreciate the help...I just realized that I could use 2 scoops of protein powder instead of just one - duh!!! I jsut didn't think to go outside of the box;) I know that that will help increase my numbers...
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2007/03/02, 08:51 AM
Wow - lets rethink the carb amount here - I guess i figured that having around 30 grams starchy carbs at most meals was a lot - but some people have had some blood sugar issues.
Lets try this - if you are having any problems with this amount of carbs switch to a 40% protein, 40% carbs and 20% fat ratio, refigure and get back on it.
You will still lose bodyfat on that ratio.
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If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/03/02, 09:31 AM
I am having a hard time with this diet keeping the ratios and staying focused and on it. But I am trying and will continue. I felt good the first day then I Just seem to loose control....... Why is it so hard to eat right? I feel like I failed already? Its only the first week. I forgot my lunch today and will just have to make do with what is here. And I just can't seem to stomach all the chicken and tuna. Maybe once I get the protein powder it will be easier... Sorry if I am a whiner. ... But I won't quit just have to kick myself in the behind and try harder.....
:angry:
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A** kissing only works if you know which one to kiss.
If your dog is fat, you\\'re not getting enough exercise. ~Author Unknown
\"Insanity is doing the same thing you\'ve always done and expecting different results.\"Roger Milliken
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2007/03/09, 10:25 AM
A note about water - if you find you are drinking a lot of water but constantly thirsty - you may be in need of some electrolyte replacement - look for Emergen'C light with electrolytes in it - that may help quench the thirst and maybe cut back a little on the water (blasphemy, I know).
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If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/03/09, 10:46 AM
here is something we keep in the trucks (both fire dept and personal) I know they help out the guys. When we have long calls and they dont get a chance to drink I make sure they get these at the start and they handle things MUCH better.
http://www.eletewater.com/specials/elete_info_tblt.html
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My Catahoula did it.
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2007/03/09, 04:19 PM
MMMM crystal lite white tea with blueberry!
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If you doubt you can accomplish something, then you can\'t accomplish it. You have to have confidence in your ability, and then be tough enough to follow through.
Rosalyn Carter
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2007/03/10, 08:52 PM
David is now not drinking any Cokes or Sweet Tea. (Living/growing up in the deepr south that is saying something!) He is now adding splenda to his tea and drinking a ton of Crystal lite. People keeps saying to him "you have lost weight". I am proud of him! Nice having my husband by my side in wanting better health!
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My Catahoula did it.
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2007/03/12, 05:24 PM
for all those old couch potatos like myself finding it hard with diet ratios use fitday.com and enter food day in advance that way you can plan it out and see what actually is going to happen for the day and you can adjust before not being able to, also good site to keep a custom food like a supplement you take or something you make yourself like protien bars or something....Bad diet day today screwy work monday barely getting any food in me in and out of meetings...trying though
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2007/03/20, 06:30 PM
I am finding it rather difficult to calculate a day whereby I CAN consume 86g fat with this plan.
Protein and Carbs perfect.
Sorry, but any ideas?
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If in doubt K.I.S.S.
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2007/03/20, 10:15 PM
You're having trouble consuming ONLY 86g fat or you're having trouble consuming as much as 86g fat? If you mean the latter, I use avocados for this--delicious, ultra-healthy fat source. Goes with everything. The perfect way to boost your fat gram count. Nuts work, too. Whole eggs...the yolks drive the count up pretty quickly.
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2007/03/20, 10:20 PM
Try some Natural Peanut Butter & Fish Oil as well.
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Those who want tolerance must be tolerant to intolerance.
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2007/03/20, 10:23 PM
I'm finding everything difficult, period. But, I have dug my heels in and I'm working through it. When I die and get to heaven, I'm going to ask God why he saw fit to connect a woman's hormones directly to her fat cells.
I also want to know why you can blow your nose and get nothing in your tissue...yet you have to sniff up a drip every thirty five seconds.
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A morning without coffee is like something without something else.
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