Hello everyone!
I am new to not only to this site, but also to completely overhauling myself with a new lifestyle that includes diet, exercise and weight training.
I have started slowly with cutting out soda from almost a 12 pack a day to only 1 a day and the rest of the day is water.
I need some suggestions on what other things are good as drinks as water gets a bit bland after a while. I am not a fan of high fructose corn syrup or diet drinks due to the fake sweatners.. so I am trying to find alternatives. I have started to look into green tea and using unprocessed natural sugar, but a little more variety would be nice.
As far as what diet currently is.... well its crap.. therefore it needs to be scrapped.. it mostly consisted of eating out with excuse always being, I don't know what to make. I am trying to have at least 5 small meals, but this is a big change for me as it will require for me remember to eat that often, but im willing to deal. I just need some ideas on things to each... warning I am not a veggie eater..which I know kills a lot of things out, but sorry I can't do it.. corn and potatoes and lettuce which I do eat probably don't count for much.
Thank you in advance for any info.
Newbie needs help with menu suggestions....
Moderators: Boss Man, cassiegose
-
oscarmadison
- ESTABLISHED MEMBER
- Posts: 170
- Joined: Mon Apr 27, 2009 5:27 pm
cutting out 11 sodas a day should get you huge transformation.
question for you, if you are no fan of high fructose corn syrup or artificial sweeteners, what kinda sodas did you drink?
I hear tell corn and white potatoes are on the outs around these parts(mega starchies?) I don't eat em myself, (sweet potatoes a super food yes).
Regards,
Oscar
question for you, if you are no fan of high fructose corn syrup or artificial sweeteners, what kinda sodas did you drink?
I hear tell corn and white potatoes are on the outs around these parts(mega starchies?) I don't eat em myself, (sweet potatoes a super food yes).
Regards,
Oscar
Hello, and welcome! Glad to hear of your commitment to make a positive change in your life. If you haven't checked it yet go to the Diet and Nutrition section and click on the third stick "read before posting" there's alot of great info there. I'll try to post a link http://shapefit.com/forum/viewtopic.php?t=4681
Once I became educated on High fructose corn syrup then I cut out the soda, not before.... sorry for the confusion. I only drink one now but I am in the works of cutting that one out too. The reason I mentioned not being a fan of artificial sweetneers is because a lot of people have suggested diet soda or those powdered drinks that you poor into bottled water.. I think those are useless..oscarmadison wrote:cutting out 11 sodas a day should get you huge transformation.
question for you, if you are no fan of high fructose corn syrup or artificial sweeteners, what kinda sodas did you drink?
I hear tell corn and white potatoes are on the outs around these parts(mega starchies?) I don't eat em myself, (sweet potatoes a super food yes).
Regards,
Oscar
I didnt think the corn and potatoes would make the menu list but wanted to make sure.. so sweet potatoe ok....might have to try that..
Thanks Oscar
Thank you for the link, I had checked it out and to be honest and not to sound dumb, its greek to me.ironwill wrote:Hello, and welcome! Glad to hear of your commitment to make a positive change in your life. If you haven't checked it yet go to the Diet and Nutrition section and click on the third stick "read before posting" there's alot of great info there. I'll try to post a link http://shapefit.com/forum/viewtopic.php?t=4681
I am looking for something more newbie friendly. I also have 2 sons ages 10 and 11 that I would like to include in the menu. I know that I might not be able to for all the meals, but I am looking for healthier choices and ideas all the way around. They cant do protein shakes and such and they are still growing boys but weight is starting to creep up on them and I want to catch it before it becomes a huge problem and I know that their weightlifting is limited. So we are going for walks and stuff but I know the diet piece would also be a big part for them. I saw a link for teenagers and stuff that I will be checking out.
Thank you again for the warm welcome and info.
Hi Mariel & Welcome to the site! 
You should totally add more fruits and Veggies in the house!
It will not only benefit you, but it will help your kids learn to enjoy them!
That's just a thought.
Here is a post I copied and pasted from cassiegose
I thought it might be a great information to help pick good food!
Maybe later you can write down what you eat on a daily basis so we can help advise you better.
Cassiegose wrote:
In order to lose fat and gain muscle we need a combination of lean proteins, complex carbs, healthy fats, fruits and veggies, and of course water.
Lean proteins: Protein is vital to building muslce, which aids in fat loss, increased metabolism, and injury prevention. For best results i try to aim for 1 gram of protein per pound of bodyweight each day. Examples of lean proteins include: skinless chicken breast, egg whites, lean red meats (venison is favorite), fish (the fatty fish like salmon are good too as they provide healthy fats), some slices of pork, soy, and low fat and fat free cheese/cottage cheese.
Complex Carbs: Complex carbs are usually those that have undergone little or no processing. White flour and sugar are both simple carbs. Complex carbs are best as they are broken down into glucose more slowly than simple carbs, providing a steady amount of energy instead of a sudden spurt, followed by a sudden drop. Examples of complex carbs include: oatmeal, sweet potatoes, whole grains, legumes, brown/wild rice, whole grain bread/pasta/couscous, quinoa, and high fiber whole gain cereals.
Healthy Fats: In recent years many have associated fatty food with body weight and obesity and as a result many drastically cut fat out of their diets. The truth about fat is that it is a vital part of every healthy diet and serves a wide range of purposes. Healthy fats help with brain function, cell function, heart function, lung function, eye function, digestion, and immune system function. Examples of healthy fats include: flax, fish, avacados, nuts, coconut oil, and olive oil.
Fruits and veggies: We all know that fruits and veggies are an important part of a healthy diet. I try to watch portion sizes when eating fruits higher in fructose and limit these to morning meals when metabolism is at its peak. However, fruits like cucumbers, zucchini, tomatoes, and peppers can be eaten throughout the day as they are low in sugar. When choosing veggies I usually go for things like asparagus, spinach, brocolli, and green beans. When choosing fruits I try to stick to thinks like apples, bananas (these are a great pre-workout food) berries, grapefruit, cucumbers, peppers, zucchini, and tomatoes.
Now that brings us to macro breakdowns. Throughout this forum you will often read about macro breakdowns.... a concept that i found very confusing when i first started. Macro breakdowns breaks protein, carbs (this includes complex carbs, fruits, and veggies), and fat down into ratios. The macro breakdown of 33/33/33 means that a diet is 33% protein, 33% carbs and 33% fat. The same goes for 40/30/30... this reflects a diet that is 40% protein, 30% carb and 30% fat. A diet that is 40/35/25 is 40% protein, 35% carb, and 25% fat.
So how do you calculate your macros for a certain number of calories? Lets assume a person is eating 2000 calories a day and wants to eat a macro breakdown of 40/35/25. They would need to figure out how many grams of protein, carb, and fat to eat each day in order to get this ratio while eating 2000 calories.
So to figure out how many grams of protein to eat you would take 2000 x .4 (calories time percentage of calories that will come from protein)=800 So 800 of this persons calories will come from protein. Now, we know that here are 4 calories per gram of protein so we simply take 800 / 4 to get 200. So this person will be eating 200 grams of protein a day.
To figure carbs we do the same process: 2000x.35=700 and 700/4=175 so this person would be eating 175 grams of protein per day.
To figure fats you again do the same process: 2000x.25=500. Now fats are different than proteins and carbs as there are 9 calories in one gram of fat. So to figure grams on this example we would need to divide 500 by 9 to come up with 55.56 or simply 56 grams.
Next we want to make sure our math is accurate so we simple add 500+700+800 and we get 2000 so we know these macros are correct for a 2000 calorie diet with macros of 40/35/25 (remember the macros always must add up to 100%).
Below is the link i copied the info from.
http://shapefit.com/forum/viewtopic.php?t=7904&start=0
You should totally add more fruits and Veggies in the house!
It will not only benefit you, but it will help your kids learn to enjoy them!
That's just a thought.
Here is a post I copied and pasted from cassiegose
I thought it might be a great information to help pick good food!
Maybe later you can write down what you eat on a daily basis so we can help advise you better.
Cassiegose wrote:
In order to lose fat and gain muscle we need a combination of lean proteins, complex carbs, healthy fats, fruits and veggies, and of course water.
Lean proteins: Protein is vital to building muslce, which aids in fat loss, increased metabolism, and injury prevention. For best results i try to aim for 1 gram of protein per pound of bodyweight each day. Examples of lean proteins include: skinless chicken breast, egg whites, lean red meats (venison is favorite), fish (the fatty fish like salmon are good too as they provide healthy fats), some slices of pork, soy, and low fat and fat free cheese/cottage cheese.
Complex Carbs: Complex carbs are usually those that have undergone little or no processing. White flour and sugar are both simple carbs. Complex carbs are best as they are broken down into glucose more slowly than simple carbs, providing a steady amount of energy instead of a sudden spurt, followed by a sudden drop. Examples of complex carbs include: oatmeal, sweet potatoes, whole grains, legumes, brown/wild rice, whole grain bread/pasta/couscous, quinoa, and high fiber whole gain cereals.
Healthy Fats: In recent years many have associated fatty food with body weight and obesity and as a result many drastically cut fat out of their diets. The truth about fat is that it is a vital part of every healthy diet and serves a wide range of purposes. Healthy fats help with brain function, cell function, heart function, lung function, eye function, digestion, and immune system function. Examples of healthy fats include: flax, fish, avacados, nuts, coconut oil, and olive oil.
Fruits and veggies: We all know that fruits and veggies are an important part of a healthy diet. I try to watch portion sizes when eating fruits higher in fructose and limit these to morning meals when metabolism is at its peak. However, fruits like cucumbers, zucchini, tomatoes, and peppers can be eaten throughout the day as they are low in sugar. When choosing veggies I usually go for things like asparagus, spinach, brocolli, and green beans. When choosing fruits I try to stick to thinks like apples, bananas (these are a great pre-workout food) berries, grapefruit, cucumbers, peppers, zucchini, and tomatoes.
Now that brings us to macro breakdowns. Throughout this forum you will often read about macro breakdowns.... a concept that i found very confusing when i first started. Macro breakdowns breaks protein, carbs (this includes complex carbs, fruits, and veggies), and fat down into ratios. The macro breakdown of 33/33/33 means that a diet is 33% protein, 33% carbs and 33% fat. The same goes for 40/30/30... this reflects a diet that is 40% protein, 30% carb and 30% fat. A diet that is 40/35/25 is 40% protein, 35% carb, and 25% fat.
So how do you calculate your macros for a certain number of calories? Lets assume a person is eating 2000 calories a day and wants to eat a macro breakdown of 40/35/25. They would need to figure out how many grams of protein, carb, and fat to eat each day in order to get this ratio while eating 2000 calories.
So to figure out how many grams of protein to eat you would take 2000 x .4 (calories time percentage of calories that will come from protein)=800 So 800 of this persons calories will come from protein. Now, we know that here are 4 calories per gram of protein so we simply take 800 / 4 to get 200. So this person will be eating 200 grams of protein a day.
To figure carbs we do the same process: 2000x.35=700 and 700/4=175 so this person would be eating 175 grams of protein per day.
To figure fats you again do the same process: 2000x.25=500. Now fats are different than proteins and carbs as there are 9 calories in one gram of fat. So to figure grams on this example we would need to divide 500 by 9 to come up with 55.56 or simply 56 grams.
Next we want to make sure our math is accurate so we simple add 500+700+800 and we get 2000 so we know these macros are correct for a 2000 calorie diet with macros of 40/35/25 (remember the macros always must add up to 100%).
Below is the link i copied the info from.
http://shapefit.com/forum/viewtopic.php?t=7904&start=0
Nokie
Thank you so much for that.. this is good info for a newbie like me. I have to start from super scratch. I come from a background of latin food where everything is fried and then some.
This will help me come up with a list of what things to buy at the grocery store and see what kind of menu I can come up with. I will definitely post it for some feedback once I have something.
I will definitely take your advice on the fruits and veggies....thanks again!
Thank you so much for that.. this is good info for a newbie like me. I have to start from super scratch. I come from a background of latin food where everything is fried and then some.
This will help me come up with a list of what things to buy at the grocery store and see what kind of menu I can come up with. I will definitely post it for some feedback once I have something.
I will definitely take your advice on the fruits and veggies....thanks again!
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Ah thanks Nokie! I was looking for that post put couldn't find it so i was getting ready to re-type another. :)
Mariel...
Are there any specific questions that you have that we can answer?
As for beverages... A nice stiff whiskey is hard to beat. Its not bland at all and a little goes a long way! Just kiddin. :)
Seriously though, several months ago I really got on a green tea and haven't gotten tired of it yet. I found a flavor called morocan mint and it is darn good (and im not even really a fan of tea). I simply put a bag in a cup of water (hot or cold) in the morning and just refill cup with the same tea bag in it all day. It seems to keep me energized without having me bouncing off the walls. Might give it a try and see what you think.
By the way... GREAT job on cutting out the soda! As oscar said, I think you'll be seeing some serious results as a result of that change! I'm not sure how many calories are in a can of soda but i would imagine it is atleast 150 per can. If this is the case simply cutting back to one soda a day will save you 1650 calories a day! WOWZARS!!!
Good job on turning over healthier leaf! Keep us posted on your progress and let us know if you have any questions along the way!
Mariel...
Are there any specific questions that you have that we can answer?
As for beverages... A nice stiff whiskey is hard to beat. Its not bland at all and a little goes a long way! Just kiddin. :)
Seriously though, several months ago I really got on a green tea and haven't gotten tired of it yet. I found a flavor called morocan mint and it is darn good (and im not even really a fan of tea). I simply put a bag in a cup of water (hot or cold) in the morning and just refill cup with the same tea bag in it all day. It seems to keep me energized without having me bouncing off the walls. Might give it a try and see what you think.
By the way... GREAT job on cutting out the soda! As oscar said, I think you'll be seeing some serious results as a result of that change! I'm not sure how many calories are in a can of soda but i would imagine it is atleast 150 per can. If this is the case simply cutting back to one soda a day will save you 1650 calories a day! WOWZARS!!!
Good job on turning over healthier leaf! Keep us posted on your progress and let us know if you have any questions along the way!
Thank you very much cassiegose..
This is very hard for me, I have tried so many times and for so many different reasons, but regardless of all the other reasons, and failed. I have mastered the falling of the wagon phrase. I joke around and say that I have fallen of the wagon, been run over by it and then it backed up and ran over me again. Now its boiled down to the fact that I am not happy with myself and being a singleparent its hard to set a positive example and to date if you dont' like yourself. So I decided to take the advice that I give to many friends which is " S#@T or get off the pot!"
I knew soda would be a HUGE factor in diet. goal this week is to be done with it all together, no more "just" 1 in the morning. I am doing as much research as I can and reading your posts so that I can do some grocery shopping for myself this weekend. I will definitely look up that flavored tea you suggested. Thank you for that.
As far as any questions..right now I am trying to come up with a menu, I know that I get bored of the same thing so I am trying to come up with as much of a variety as possible. I have all the common stuff... the tuna, the skinless chicken, apples, etc etc.. As far as drinks.. I will do the green tea and water and might have an occasional small glass of orange juice.
I don't always have time to make dinner for myself and I am trying to do 5 meals a day, I am borderline diabetic and usually have a lot of digestive issues (which I am sure the soda has a big part in it) and heartburn so big question right now is, would be smart of me to look into a protein powder for shakes as a dinner supplement? this way i dont skip a meal. fear is (and that might just be due to lack of education on this subject), but i fear that it will hinder weight loss.. I do plan to do some weight training to build muscle and help burn fat. so does the protein help because its protein or is it ment to be more for people who want to bulk up?
Also as far as a beginner.. what would benefit me the most to start as far as exercises. I have a gym membership. right now to get into the habit i go into the sauna just cause its relaxing to me and do about 40 to 50 min on the treadmill. I havent hit any machines yet. I have a ball at home as well as 5lb bells and 2lb wrist weights. I have read some of the regimens here and they seem like a lot to start with. I want to make this a permanent thing and I have been enjoying the burn and feel of the work out but dont want to get burned out by overwhelming myself.
Sorry so long, but thank you again for the reply and help. I am working on getting to pictures up. ( i am dreading them..lol but I need to do it)
This is very hard for me, I have tried so many times and for so many different reasons, but regardless of all the other reasons, and failed. I have mastered the falling of the wagon phrase. I joke around and say that I have fallen of the wagon, been run over by it and then it backed up and ran over me again. Now its boiled down to the fact that I am not happy with myself and being a singleparent its hard to set a positive example and to date if you dont' like yourself. So I decided to take the advice that I give to many friends which is " S#@T or get off the pot!"
I knew soda would be a HUGE factor in diet. goal this week is to be done with it all together, no more "just" 1 in the morning. I am doing as much research as I can and reading your posts so that I can do some grocery shopping for myself this weekend. I will definitely look up that flavored tea you suggested. Thank you for that.
As far as any questions..right now I am trying to come up with a menu, I know that I get bored of the same thing so I am trying to come up with as much of a variety as possible. I have all the common stuff... the tuna, the skinless chicken, apples, etc etc.. As far as drinks.. I will do the green tea and water and might have an occasional small glass of orange juice.
I don't always have time to make dinner for myself and I am trying to do 5 meals a day, I am borderline diabetic and usually have a lot of digestive issues (which I am sure the soda has a big part in it) and heartburn so big question right now is, would be smart of me to look into a protein powder for shakes as a dinner supplement? this way i dont skip a meal. fear is (and that might just be due to lack of education on this subject), but i fear that it will hinder weight loss.. I do plan to do some weight training to build muscle and help burn fat. so does the protein help because its protein or is it ment to be more for people who want to bulk up?
Also as far as a beginner.. what would benefit me the most to start as far as exercises. I have a gym membership. right now to get into the habit i go into the sauna just cause its relaxing to me and do about 40 to 50 min on the treadmill. I havent hit any machines yet. I have a ball at home as well as 5lb bells and 2lb wrist weights. I have read some of the regimens here and they seem like a lot to start with. I want to make this a permanent thing and I have been enjoying the burn and feel of the work out but dont want to get burned out by overwhelming myself.
Sorry so long, but thank you again for the reply and help. I am working on getting to pictures up. ( i am dreading them..lol but I need to do it)
Mariel. I am so happy to see that you want to change the life style!
If you need the education.. there’s a lot of great posts here!
If you need support and motivation… we are here...
If you need some butt kicking… Where’s Boopster
Working full time, going to school part time, and have 2 kids to take care of…
That’s a lot of work and I admired your strength to make a difference.
I’m not a professional or anything but this is input.
Of course others will have their opinions too.
I would have tuna 2 times a week max because of mercury.
I would have more of things like salmon.
I still get good amount of protein and get some good fats in there!
But there are other types of fish like tilapia, snappers, mahi mahi, etc...
As for protein drink… NEVER replace that for a solid meal.
According to understanding… protein helps build muscle. (Good thing!)
If you work out right and have a good amount of food… you will lose weight and NO you will NOT get bulky!
Unless of course you’re training for that… then that’s another story.
Protein shake is good after a work out because it helps repair the muscles that was used.
Liquid will repair faster than solid after a workout.
However, to keep your body functioning with lots of energy… You gotta EAT!
I just pack me a quick sandwich when I’m in a hurry!
(2 wheat breads, turkey deli, fat free cheese, avocado, tomatoes and lettuce!)
I also carry… Sting cheese with me & mix nuts!
Start slow, educate yourself and DON’T give up!
You can express how you’re doing and keep us updated with your progress!
As for workout… When do you go and how long do you have in the gym?
It’s good to have an idea so you can figure out how much time you can put in.
plan is like this at the moment.
M- Weights
T- Cardio
W- Weights
Th – Rest!!!
F – Weights
Sat – Cardio
Sun – Rest!!!
As for the Sauna… do you go in before cardio or after? I would assume after right?
I’m just curious about that one!
Sorry it's a bit long... but those are just some of inputs. I hope it helps.
Nokie
If you need the education.. there’s a lot of great posts here!
If you need support and motivation… we are here...
If you need some butt kicking… Where’s Boopster
Working full time, going to school part time, and have 2 kids to take care of…
That’s a lot of work and I admired your strength to make a difference.
I’m not a professional or anything but this is input.
Of course others will have their opinions too.
I would have tuna 2 times a week max because of mercury.
I would have more of things like salmon.
I still get good amount of protein and get some good fats in there!
But there are other types of fish like tilapia, snappers, mahi mahi, etc...
As for protein drink… NEVER replace that for a solid meal.
According to understanding… protein helps build muscle. (Good thing!)
If you work out right and have a good amount of food… you will lose weight and NO you will NOT get bulky!
Unless of course you’re training for that… then that’s another story.
Protein shake is good after a work out because it helps repair the muscles that was used.
Liquid will repair faster than solid after a workout.
However, to keep your body functioning with lots of energy… You gotta EAT!
I just pack me a quick sandwich when I’m in a hurry!
(2 wheat breads, turkey deli, fat free cheese, avocado, tomatoes and lettuce!)
I also carry… Sting cheese with me & mix nuts!
Start slow, educate yourself and DON’T give up!
You can express how you’re doing and keep us updated with your progress!
As for workout… When do you go and how long do you have in the gym?
It’s good to have an idea so you can figure out how much time you can put in.
plan is like this at the moment.
M- Weights
T- Cardio
W- Weights
Th – Rest!!!
F – Weights
Sat – Cardio
Sun – Rest!!!
As for the Sauna… do you go in before cardio or after? I would assume after right?
I’m just curious about that one!
Sorry it's a bit long... but those are just some of inputs. I hope it helps.
Nokie
Nokie,
So far I am LOVING all of you guys I can already tell ya that all the support and great advice in this site will make a HUGE difference for me.
I am definitely not looking to starve myself ..I like to eat to much and I am not cute when I am hungry.. I get cranky....lol
So would it be a better idea to do the protein shake after the workout, which happens to be when I end up being super hungry and classify it as a snack? would i then eat last main meal before the work out or after I work til 6pm and try to go to the gym right after. I am still trying to figure out the schedule for the meals....so far I have 6:30 for bfast (meal), 9:30 (snack), 12:30 (lunch- meal)... with getting off at 6, then gym til about 8 or so, then picking up kids and then heading home.im trying to figure out the last 2 snacks and 1 meal...
I am looking to work out M to F and take the weekends off... can use housework to stay active but nothing hard core... is that ok you think? I ask because weekends is usually when I hang out with kids and do all running around.. of course there will be times during the week when something might come up and I can make it up during the weekend, but I want to try to make a concrete schedule to keep me on track. I am better when its written down.
Great tip on the tuna... I would have had that more than twice a week.. note to self..
I love fish, just need to learn to cook it.. I have a mini george foreman grill, so I will need to experiment with that..lol
good tip on the mixed nuts and string cheese-- question- do you make your own mix to avoid the candy they put into the pre-packaged stuff?
I am not worried about the bulky- I have a thick frame by nature and some nice muscles would look good on me ..hehe. I am not worried about the scale or clothing size particularly. I want to lose weight, hopefully skin shrinks and some nice muscle tone.
As far as the Sauna, I do it before and after.. I step in for 5 min when I get there, I feel like it warms me up, then I hit the treadmill.. and then go back for 10-15 min afterwards and then shower.
Is it okay to do weights only in one work out, or should I do a bit of treadmill to warm up, or just some stretches and then hit the weights?
No worries about it being long, I am absorbing it all..hehe
Mariel
So far I am LOVING all of you guys I can already tell ya that all the support and great advice in this site will make a HUGE difference for me.
I am definitely not looking to starve myself ..I like to eat to much and I am not cute when I am hungry.. I get cranky....lol
So would it be a better idea to do the protein shake after the workout, which happens to be when I end up being super hungry and classify it as a snack? would i then eat last main meal before the work out or after I work til 6pm and try to go to the gym right after. I am still trying to figure out the schedule for the meals....so far I have 6:30 for bfast (meal), 9:30 (snack), 12:30 (lunch- meal)... with getting off at 6, then gym til about 8 or so, then picking up kids and then heading home.im trying to figure out the last 2 snacks and 1 meal...
I am looking to work out M to F and take the weekends off... can use housework to stay active but nothing hard core... is that ok you think? I ask because weekends is usually when I hang out with kids and do all running around.. of course there will be times during the week when something might come up and I can make it up during the weekend, but I want to try to make a concrete schedule to keep me on track. I am better when its written down.
Great tip on the tuna... I would have had that more than twice a week.. note to self..
I love fish, just need to learn to cook it.. I have a mini george foreman grill, so I will need to experiment with that..lol
good tip on the mixed nuts and string cheese-- question- do you make your own mix to avoid the candy they put into the pre-packaged stuff?
I am not worried about the bulky- I have a thick frame by nature and some nice muscles would look good on me ..hehe. I am not worried about the scale or clothing size particularly. I want to lose weight, hopefully skin shrinks and some nice muscle tone.
As far as the Sauna, I do it before and after.. I step in for 5 min when I get there, I feel like it warms me up, then I hit the treadmill.. and then go back for 10-15 min afterwards and then shower.
Is it okay to do weights only in one work out, or should I do a bit of treadmill to warm up, or just some stretches and then hit the weights?
No worries about it being long, I am absorbing it all..hehe
Mariel
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Hi again,
For exercises, here are some exercises that you could start with. Some of them require body weight only, and the others should work with your weights. I would do these 3 days a week (as nokie suggested). A good start for you would be 3 sets of 10 on each exercise. You could alternate back and forth between a lower body and upper body exercise.
http://www.shapefit.com/quadriceps-exer ... unges.html l
http://www.shapefit.com/quadriceps-exer ... quats.html
http://www.shapefit.com/chest-exercises ... press.html OR
http://www.shapefit.com/chest-exercises-pushups.html
http://www.shapefit.com/shoulder-exerci ... esses.html
http://www.shapefit.com/middle-back-exe ... -rows.html
http://www.shapefit.com/triceps-exercis ... -dips.html
*let me know if you have any questions on these. :)
As for meal ideas... Oh boy I have lots of ideas here! Some of these might sound kind of interested but i promise you that all of these taste pretty good.
Breakfast: 1/2 to 3/4 cup (measured uncooked) oatmeal with 3 eggwhites, cinnamon, and water. Mix together and cook until oatmeal is boiling. After oatmeal boils blend in 1 scoop protein powder with about 1/4 cup water and stir. Let sit until oatmeal thickens. This is a GREAT meal because it offers a combination of complex carbs and protein.
Breakfast: Beat 5 eggwhites with 1 whole egg. Add in chopped mushrooms, peppers, onions. Cook in nonstick pan until done. When done top with fat free cheese. Also, while that is cooking I usually chop up a sweet potatoe and throw that in a nonstick pan to cook as well. The eggs can be eaten alone, but if youre eating them for breakfast its good to have some complex carbs with them.
Meals: One thing I want to point out with meals is that everytime you eat you should consider it a meal. This is because all of the meals should be about the same number of calories (can have slightly more in the mornings) and they should all include protein and carbs.
Chicken and sweet potatos: I've been living on this meal lately and it never really gets old. On Sunday I bake up to 5 chicken breasts (one for each day of the week) in the oven with seasoning of choice. While chicken is baking chop up 3-5 sweet potatoes and boil until they are done. Once the sweet potatoes are done you can leave the skin on or peal it and mash the potatoes. I put the chicken and sweet potatoes in tupperware containers and eat them throughout the week.
Egg salad sandwich: This is another thing that i've been living on lately.. although without the bread. At the beginning of each week I boil a bunch of eggs, then peal them and throw them in a tupperware in the fridge. When you're ready to eat them take 1 whole egg, and 4 eggwhites (simply peel off the white part to use and toss the yolks). Chop up the egg and whites and put in a little mustard and fat free mayo. Mix up well and enjoy. Makes a nice meal. Very filling.
"Stuffed" burgers: You'll need "diet lean" beef, turkey burger, or ground chicken for this one. Mix burger with 1/4-1/2 cup oats, salsa (however much you want in there), 2 egg whites, chopped veggies of choice (I use peppers, mushrooms, and olives), and fat free cheese. After they are mixed form into patties and bake. YUM!!!
These should get you started. I'll try to think of some other meal ideas for ya and post them. :)
Yes, you'll want to do the protein shake after working out to get some quick protein to your muscles. This is especially important after a weight routine. I classify this as part of a meal. Usually i will do protein shake, then add some kind of carb such as oatmeal, sweet potatoes, or high fiber whole grain cereal.
For your schedule... I would do
6:30 meal
9:30 meal
12:30 meal
3:30 meal
6:00 small meal (since it sounds like youre going to be heading to the gym right after this meal i would something light. If you have less than an hour between leaving work and hitting the gym you could even do something like a piece of fruit and small protein shake)
8:00 protein shake followed by meal
Taking weekends off is not a bad idea. Especially if you're using this time to hang out with the kids and catch up on housework. I usually do most of cooking sunday afternoon to prepare for the upcoming week. Also, don't be afraid to get your kids involved in the exercise program! You guys could always go for a walk or a bike ride, or go swimming together.
I think i would skip the sauna... but thats just me. Never been a fan of them. Plus, if you only have a limited amount of time in the gym I would use it working out and stretching to make the most of the time there.
Yes, its ok to do weights only in one work, however you should ALWAYS warm up before hitting the weights. So when you get there just hop on the treadmill for 5-10 minutes then hit the weights then stretch after. Remember to never stretch cold muscles. Always warm up before stretching. If you are going to do weights and cardio in one day do the weights first then cardio afterwards (the 5-10 minute warm up doesn't count as cardio so don't worry about that).
I hope i haven't missed anything. Do you have any questions?
Cassie
For exercises, here are some exercises that you could start with. Some of them require body weight only, and the others should work with your weights. I would do these 3 days a week (as nokie suggested). A good start for you would be 3 sets of 10 on each exercise. You could alternate back and forth between a lower body and upper body exercise.
http://www.shapefit.com/quadriceps-exer ... unges.html l
http://www.shapefit.com/quadriceps-exer ... quats.html
http://www.shapefit.com/chest-exercises ... press.html OR
http://www.shapefit.com/chest-exercises-pushups.html
http://www.shapefit.com/shoulder-exerci ... esses.html
http://www.shapefit.com/middle-back-exe ... -rows.html
http://www.shapefit.com/triceps-exercis ... -dips.html
*let me know if you have any questions on these. :)
As for meal ideas... Oh boy I have lots of ideas here! Some of these might sound kind of interested but i promise you that all of these taste pretty good.
Breakfast: 1/2 to 3/4 cup (measured uncooked) oatmeal with 3 eggwhites, cinnamon, and water. Mix together and cook until oatmeal is boiling. After oatmeal boils blend in 1 scoop protein powder with about 1/4 cup water and stir. Let sit until oatmeal thickens. This is a GREAT meal because it offers a combination of complex carbs and protein.
Breakfast: Beat 5 eggwhites with 1 whole egg. Add in chopped mushrooms, peppers, onions. Cook in nonstick pan until done. When done top with fat free cheese. Also, while that is cooking I usually chop up a sweet potatoe and throw that in a nonstick pan to cook as well. The eggs can be eaten alone, but if youre eating them for breakfast its good to have some complex carbs with them.
Meals: One thing I want to point out with meals is that everytime you eat you should consider it a meal. This is because all of the meals should be about the same number of calories (can have slightly more in the mornings) and they should all include protein and carbs.
Chicken and sweet potatos: I've been living on this meal lately and it never really gets old. On Sunday I bake up to 5 chicken breasts (one for each day of the week) in the oven with seasoning of choice. While chicken is baking chop up 3-5 sweet potatoes and boil until they are done. Once the sweet potatoes are done you can leave the skin on or peal it and mash the potatoes. I put the chicken and sweet potatoes in tupperware containers and eat them throughout the week.
Egg salad sandwich: This is another thing that i've been living on lately.. although without the bread. At the beginning of each week I boil a bunch of eggs, then peal them and throw them in a tupperware in the fridge. When you're ready to eat them take 1 whole egg, and 4 eggwhites (simply peel off the white part to use and toss the yolks). Chop up the egg and whites and put in a little mustard and fat free mayo. Mix up well and enjoy. Makes a nice meal. Very filling.
"Stuffed" burgers: You'll need "diet lean" beef, turkey burger, or ground chicken for this one. Mix burger with 1/4-1/2 cup oats, salsa (however much you want in there), 2 egg whites, chopped veggies of choice (I use peppers, mushrooms, and olives), and fat free cheese. After they are mixed form into patties and bake. YUM!!!
These should get you started. I'll try to think of some other meal ideas for ya and post them. :)
Yes, you'll want to do the protein shake after working out to get some quick protein to your muscles. This is especially important after a weight routine. I classify this as part of a meal. Usually i will do protein shake, then add some kind of carb such as oatmeal, sweet potatoes, or high fiber whole grain cereal.
For your schedule... I would do
6:30 meal
9:30 meal
12:30 meal
3:30 meal
6:00 small meal (since it sounds like youre going to be heading to the gym right after this meal i would something light. If you have less than an hour between leaving work and hitting the gym you could even do something like a piece of fruit and small protein shake)
8:00 protein shake followed by meal
Taking weekends off is not a bad idea. Especially if you're using this time to hang out with the kids and catch up on housework. I usually do most of cooking sunday afternoon to prepare for the upcoming week. Also, don't be afraid to get your kids involved in the exercise program! You guys could always go for a walk or a bike ride, or go swimming together.
I think i would skip the sauna... but thats just me. Never been a fan of them. Plus, if you only have a limited amount of time in the gym I would use it working out and stretching to make the most of the time there.
Yes, its ok to do weights only in one work, however you should ALWAYS warm up before hitting the weights. So when you get there just hop on the treadmill for 5-10 minutes then hit the weights then stretch after. Remember to never stretch cold muscles. Always warm up before stretching. If you are going to do weights and cardio in one day do the weights first then cardio afterwards (the 5-10 minute warm up doesn't count as cardio so don't worry about that).
I hope i haven't missed anything. Do you have any questions?
Cassie
-
cassiegose
- VETERAN
- Posts: 2525
- Joined: Fri May 09, 2008 6:06 pm
- Location: Prineville Oregon
Heres another recipe for ya... These work great for post workout. I eat mine after i've finishd protein shake when i don't have time to make a bowl of oatmeal.
Oatmeal sweet potato bars:
3 cup oatmeal
1 whole sweet potato (boiled and skin removed)
2 teaspoon baking soda
1/2 cup apple sauce
1 cup water (I actually pour the water in with the oatmeal and let it sit until the oatmeal becomes soggy and has absorbed all the water)
6-8 eggwhites
1-3 teaspoons cinnamon
1-2 teaspoons nutmeg or ginger if you like
1 teaspoon sea salt
You can also add a bit of sweetener... sometimes i use stevia and sometimes i leave it out. If you leave it out it can be a bit bland.
Bake at about 325 until done.
Also, you mentioned digestive issues. I have had digestion issues for as long as i could remember and just cut out wheat products and found that stomach problems are now ALL better. It was kind of tough to cut out wheat as it is found in sooo many foods. However, it is so worth it to not have the bloating and stomach aches that so often developed after eating wheat. Send me a message if you have any questions. (click on picture and it will take you to profile, then click send message... please don't pm me from this page as i never read those).
Cassie
Oatmeal sweet potato bars:
3 cup oatmeal
1 whole sweet potato (boiled and skin removed)
2 teaspoon baking soda
1/2 cup apple sauce
1 cup water (I actually pour the water in with the oatmeal and let it sit until the oatmeal becomes soggy and has absorbed all the water)
6-8 eggwhites
1-3 teaspoons cinnamon
1-2 teaspoons nutmeg or ginger if you like
1 teaspoon sea salt
You can also add a bit of sweetener... sometimes i use stevia and sometimes i leave it out. If you leave it out it can be a bit bland.
Bake at about 325 until done.
Also, you mentioned digestive issues. I have had digestion issues for as long as i could remember and just cut out wheat products and found that stomach problems are now ALL better. It was kind of tough to cut out wheat as it is found in sooo many foods. However, it is so worth it to not have the bloating and stomach aches that so often developed after eating wheat. Send me a message if you have any questions. (click on picture and it will take you to profile, then click send message... please don't pm me from this page as i never read those).
Cassie
Cassie, you are soooo creative with your food!!!
I can’t wait for the weekend so I can make those bars!
I took the advice you gave me regarding oatmeal and eggs.
I’ve been living off that every other day while I’m a work.
People look at me weird for popping plain oatmeal in the microwave then crack 2 eggs and only use the egg whites. On top of that, I put 1 tbsp of plain raw almond butter, little salt and pepper for taste! It may look weird to other people… But it sure tastes great and keep me full until next meal…
One morning, the Vice president at work place happen to walk in the kitchen when I was making it... I think I grossed her out. Funny… the other day, she just complimented me that I look fit lately... I told it’s the morning oatmeals!
I can’t wait for the weekend so I can make those bars!
I took the advice you gave me regarding oatmeal and eggs.
I’ve been living off that every other day while I’m a work.
People look at me weird for popping plain oatmeal in the microwave then crack 2 eggs and only use the egg whites. On top of that, I put 1 tbsp of plain raw almond butter, little salt and pepper for taste! It may look weird to other people… But it sure tastes great and keep me full until next meal…
One morning, the Vice president at work place happen to walk in the kitchen when I was making it... I think I grossed her out. Funny… the other day, she just complimented me that I look fit lately... I told it’s the morning oatmeals!