Wake at 5 AM - drink 8 oz of water, cup of coffee with organic honey and fat free coffee mate.
I workout at 5:30 AM
5:00 - 5:15 Protein Shake with banana, strawberries if available. flax seed oil, 8 oz 1%, fat free or soy milk = season with pumpkin spice and/or vanilla
5:30 - 6:45 - Workout - Now Weights M-W-F, Cardio Tu Sat. OFF Thurs/Sun
Another protein shake after workout mixed with water instead of milk.
7:00 - Oatmeal OR Yogurt OR Whole Grain Cereal w/fruit (now will eat fruit 10-15 minutes prior per BossMan) Within 30 minutes of workout will have sugary cereal.
8:00 - Occasionally egg with 2 light slices of WW toast with Organic Almond Nut
Butter. If not for breakfast I bring a couple of hard boiled eggs with me for the next meal as an alternative, or to add to salad at 1 PM
10:00AM - 1 cup Spinach and 5 oz chicken breast. & salad
1:00 PM - Romaine salad, with tomatoes, celery, cucumbers, mushrooms, sometimes walnuts - with light balsamic vinaigrette. Replace tomatoes with red grapes for variety. 5 oz, chicken breast, tuna or egg.
3 - 4 PM - 20 almonds (100 Calorie Snack pack) If really hungry, 4 oz of cottage cheese or yogurt.
6-7PM - 5 oz chicken, or fish fillet (typically salmon, cod, mahi, mahi or tilapia) with 1 cup spinach, broccoli - small sweet potato or small red potato or 1/2 brown rice. Try to limit rice and potatoes.
In bed between 9 and 10 PM normally.
Drink at least 3 16.9 oz glasses of water per day, sometimes Turkey Hill Diet Green Tea.
Additional snack options - 1/4 cup dried fruit and nuts, only AM. Also 1 cup (100 calories) whole grain dry cereal for a snack if needed.
That's it! Lot's of chicken and fish - Spinach is a favorite!
Adjusted 3/30/09
MSLU's Diet Journal
Moderators: Boss Man, cassiegose
maintenance caloric need per shape.fit is 2555, weight goal calories required is 2055. That would put me on par to lose 1 lb per week according to many sources.
average daily caloric intake is 1600 - sometimes up to 2000, but lower as well to get to the 1600 average. I eat pretty much what I've listed above, a few small variations, but good clean stuff...and I'm stuffed most of the time. I can't imagine eating much more. Before lunch I'm at 700+ calories.
Is this ok? This way I can maintain a 2 lb per week weight loss? main concern is am I eating enough to compensate for weight training 3 x a week and HIIT 2 x per week?
I suppose Swanso will have me on a very strict nutritian and exercise schedule soon with the Biggest Loser Competition so it won't matter what I'm eating now!
Would appreciate any feedback. Thanks!
average daily caloric intake is 1600 - sometimes up to 2000, but lower as well to get to the 1600 average. I eat pretty much what I've listed above, a few small variations, but good clean stuff...and I'm stuffed most of the time. I can't imagine eating much more. Before lunch I'm at 700+ calories.
Is this ok? This way I can maintain a 2 lb per week weight loss? main concern is am I eating enough to compensate for weight training 3 x a week and HIIT 2 x per week?
I suppose Swanso will have me on a very strict nutritian and exercise schedule soon with the Biggest Loser Competition so it won't matter what I'm eating now!
Would appreciate any feedback. Thanks!
i wouldn't think your maintenance would be that high and a simple 500 cal deficit hardly works either for a 1pd fat loss per week...you'll lose in bunches too, not every week
the worse thing you can do is have an aim for a particular amount of wt lost each week cos you'll never do it
and yes the program is trict but it's also only 28 days, the striocter you are with it the better results you'll get
the worse thing you can do is have an aim for a particular amount of wt lost each week cos you'll never do it
and yes the program is trict but it's also only 28 days, the striocter you are with it the better results you'll get
I don't think in terms of how much I need to lose per week anymore especially since I'm now weight training and expect to gain muscle at the same time.
But do you think on average 1600 calories is enough?
I've gone a couple of weeks with no loss, or even a small gain, but on average I've lost 2 lbs per week since Dec. which seems pretty good to me.
Are you going to ask for a "Before" pic for the Biggest Loser? I've just learned how to shrink and will post one soon. I wish I had one 33 lbs ago!
But do you think on average 1600 calories is enough?
I've gone a couple of weeks with no loss, or even a small gain, but on average I've lost 2 lbs per week since Dec. which seems pretty good to me.
Are you going to ask for a "Before" pic for the Biggest Loser? I've just learned how to shrink and will post one soon. I wish I had one 33 lbs ago!
I definitely need to lose more weight, the shaping part is surprisingly good already, but I still need to reduce all around. I am still losing on average like I said 2 lbs per week which tells me body isn't in that starvation mode, but logically I think I need more calories due to workout schedule. I'm feeling a bit loose lately, I'm hoping a bunch of lbs is about to drop off soon! Seems to happen like that.
I'm getting sick of chicken and spinach. I need to expand food choices or I'll be getting off this wagon - and can't do that! Fish and chicken, fish and chicken....chicken 2 - 3 times a day is what's making it hard, but it's the easiest thing to eat.
I'm getting sick of chicken and spinach. I need to expand food choices or I'll be getting off this wagon - and can't do that! Fish and chicken, fish and chicken....chicken 2 - 3 times a day is what's making it hard, but it's the easiest thing to eat.
Lu <---female Boss
I know it would be easier if I posted a pic - soon!
I really blew it tonight!! I should've known going out to dinner tonight with some freinds was not the thing to do in state of mind....
I had 2 pieces of bread (with butter!!!) ;lobster bisque (small cup), salad with light dressing (not bad) fish and sweet mashed potatoes and veggie. Worst part was 3 Gray Goose Cosmopolitans!! On top of it all I tasted three different desserts...creamy cheescake, a chocolate decadent cake and key lime pie with coffee.
Anyway, I will get right back on track and hope I didn't go backwards too far! At least I got it out of system!!
I feel bad
Tomorrow morning I'll be at the gym at 5:30 - and work it off!
I know it would be easier if I posted a pic - soon!
I really blew it tonight!! I should've known going out to dinner tonight with some freinds was not the thing to do in state of mind....
I had 2 pieces of bread (with butter!!!) ;lobster bisque (small cup), salad with light dressing (not bad) fish and sweet mashed potatoes and veggie. Worst part was 3 Gray Goose Cosmopolitans!! On top of it all I tasted three different desserts...creamy cheescake, a chocolate decadent cake and key lime pie with coffee.
Anyway, I will get right back on track and hope I didn't go backwards too far! At least I got it out of system!!
I feel bad
Tomorrow morning I'll be at the gym at 5:30 - and work it off!
