I used to have a trainer at the gym and he put together a nutrition plan for me. It of course can be altered. Substitutions are fine as long as you stay within the required nutrient breakdown. An approximate breakdown.....
1300 Calories, 86g Protein, 100g Carbs, 22g Fat
7-8am
6 eggwhites, 30g oatmeal, 1/2 cup of berries, 2tsp extra virgin olive oil
Postworkout
2 scoops protein shake, 1 piece of medium fruit
2 hrs later
6oz shrimp, 1/4 cup brown rice or 5oz sweet potatoes, 1 cup steamed veggies
2:30pm1/4 cup kidney beans, 1/2 cup chickpeas, 1 cup romaine lettuce, 2tsp olive oil
5:30pm3oz Lo Carb veggie burger (nor more than 5g), 1 cup steamed veggies
8:30pm
3 scoops Protein shake
*At least 8oz of water at each meal
*crystal light and diet pop are fine
*NO KETCHUP
*mustard, salsa, soy sauce are all fine
*substitutions are fine as long as you stay within the required nutrient breakdown
*TRY TO LIMIT ALCOHOL TO NO MORE THAN ONE DAY A WEEK <---- this is exactly how he put it on my sheet as he knows i like to have a beverage or two. He also recommended if i must drink the least amount of calories are found in vodka and diet drinks.
*every 2-4 weeks alterations are made
*TRY NOT TO CHEAT FOR THE FIRST 2 WEEKS
This nutrition plan of course goes along with good ole fashion exercise and I do change things up. Instead of the kidney bean part i've spiced it up and eaten Jennifer's bean salad which is quite tasty. I've cheated a bit and eaten these really great President's Choice veggie burgers with Portabello mushrooms and cheese in them for a treat, they are just higher in carbs. As well with the shrimp i usually make some type of stirfry, sometimes with soy sauce or garlic. As well Jennifer has a great sweet and sour recipe so i will use that as a treat.
I also went to a nutritionist once and she recommended cod liver oil and Greens Plus Multi....it's vitamins but in powder form. Problem is it's terribly expensive. However if you purchase the larger container vs the smaller one you get more for less money. I usually have half a scoop as well rather than a whole one. As for the cod liver oil, she suggested Nordic Naturals, it has a bit of an orange taste to it. I used to just put it in my Greens Plus drink. She also recommended women take a Calcium & Magnesium suppliment with Citrate and Vitamin D.
One more hint, you should always balance out carbs and proteins when eating. Example if you have a piece of fruit (carbs) you should have a handfull of nuts (protein)
Breakfast Ideas
2/3c Oatmeal with one cup plain soy milk, 1tbsp ground flax with a dash of cinnamon
1 pouched egg served over 1 slice whole grain bread
1 slice whole grain bread with 2oz melted low fat cheese with sliced tomatoes and cucumbers or 2 rings of pinapple
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21 comments:
Thanks Ash!
More recipes to come.
I'm making cabbage rolls today.
You guys need to post your before pics and then the after pics.
Also, try the stairmaster. It does amazing things to your body. I have already lost 4 lbs since 1/1.
Remember, high cheek bones is the ultimate goal.
Also Also, can others join the biggest loser competition? My aim is to shed around 10-15 lbs. Let me know if I can join.
Oh this is going to be a Cult following...I LOVE IT!!!
I'm not down with posting flabby pics of myself yrautca LOL, but perhaps Jennifer would like to do that of herself.
Ash,
how 'bout I post some flabby pictures of you!
BTW, I just noticed that your trainer's diet says no ketchup, there's no way in hell I'd participate in a plan that doesn't allow the sweet nectar of life.
Yrautca,
you can absolutely join us. Would you be prepared to email me your height and weight?
Miss Ash,
i didnt see no flab abround them eyes.
Jennifer,
165lbs, 5-8 and half round up to 5-9.
PP,
join us you
OK, based on that, I think we're going to have to switch to percentage-of-weight loss, rather than pound-for-pound.
Do you have a typical time that you weigh yourself? Ash does it at the gym after work and I do it at home in the morning. As long as you do it at the same time of day always, then it should be fine. Can you weigh yourself ever Thursday at the same time?
We discussed this over a lunch of greasy chicken fingers, french fries, fried mars bars, and ice cream...LOL!
I dont have a scale, or a way to weigh myself every week...There's NO way I can keep track of weight loss. And I cant afford a gym membership.
PP, you could have easily afforded a BMW from the money I was eager to pay to see you and the girls in action. But you snub me like most beautiful women do anyway.
Jennifer, I just bought a scale. Its actually digital so it is pretty accurate. Because its new, I weigh myself multiple times a day. Only this morning I was down 0.2lbs from last night.
Also PP fried mars bars sound yucky. Are you sure you ate them fried?
Ok if you are going to let me enter the competition, I will go home tonite and measure myself again and report back with my exact weight which is in the vicinity of 165. Maybe you girls can at least tell me if I am the heaviest around or tallest or shortest?
Yrautca...you're the tallest :) And yes the mars bars are dipped in waffle batter and fried and they are damn good.
Jennifer of course i do not follow the no ketchup rule nor the only drink once a week rule.
PP go buy a scale they have them at *gasp* walmark for 10 bucks. I bought one for $30 but realized there was one in my basement LOL. You don't need a gym membership just use your runners and go for a walk or a run.
Yrautca,
You never ask a lady her age or her weight. I'm 27, that's all you'll get out of me. I won't tell you Ash's age, but I will tell you that we had to go down to the truck scale to weigh her for the beginning of the competition.
I also have a new scale and am weighing myself a zillion times a day, before and after eating, before and after going to the bathroom. What I can't understand is when I go to bed one weight and wake up weighing more or less, where does the gain or loss come from?
PP, I'm with Ash, if you are up for a health kick don't let lack of a gym membership or scale stop you. I have an extra 10$ type scale lying around my place that you can have and poverty is the best kind of diet around. I've been saving on 50% of my transportation costs by walking home from almost everywhere I go. On the other hand, if you'd prefer to be a spectator, then that's cool too, everybody needs a cheering section.
Yrautca, if you want to send your exact weight asap, you can try your luck for this week. I know you'd only have 2 days, but, if you try, you'll probably still beat me, I had a glutonous anniversary dinner with the boyf on the weekend. Or if you want to wait and weigh in on Thursday then you can start competing then.
LOL!! It's true, you never ask a woman her weight....But Yrautca, if I decide to partake in this, you will not be the tallest. We'd be roughly the same height. If I dont, you are taller than both jenny and ashley by multiple inches. LOL!! They're both little, and I dont know what they're going on about, NEITHER Of them are fat....but hearing them insult one another is hilarious...
Now Yrautca, i hope you have a thick skin. As you can see from Jennifer's comment below that i have copied, we enjoy insulting one another. You are now part of the competition....watch out lardass :)
"I won't tell you Ash's age, but I will tell you that we had to go down to the truck scale to weigh her for the beginning of the competition."
oh and yrautca feel free to email me before pics of yourself.....
Yes...let him be a trend setter....post the before pictures of him on this blog!
Yeah right.
For the record, I am rather skinny. Since I moved to the Northwest I have been drinking lots of Northwestern beer. Thats why I have a slight beer belly. So basically my aim is to get nice abs.
I will post my routine here:
I went to Y today after work. I did the stairmaster for 30 minutes at level 9. It was hard. Then I ran and walked on treadmill for 20 minutes. Then I went to my ab class. We did abs and lower back for 30 minutes. Dinner today was a 6-inch tuna sub. No sauce, no mayo, no cheese. Wheat bread, tuna, lettuce, tomatoes, jalapenos, olives, salt/pepper. I didnt drink a pop. Instead i drank water.
Lunch today was Chicken with rice and salad. One diet coke. Breakfast was a high protein energy bar. I had one tea and one coffee.
Today I really worked hard at the gym. To my surprise though I weighed at 167.2lbs. Last night I was in the 165s. Anyway I will start at 167.2.
I am also lifting weight as thats the quickest way to lose the extra pounds. Lift weights 2/3 times a week. Ab workout 3 times a week. Cardio, 5/6 times a week. Maybe drink a few beers on weekend as I watch the playoffs but I have been really disciplined and have reduced my beer intake by 90%.
And I dont mind if you call me a fat rat. Just dont call me a churchie fat rat.
I wondered for a while why I was heavier after working out, I thought it must have something to do with my gym shoes on the scale. Then I realized that it was the fact that I was drinking up to a litre of water every time I went to the gym.
As for your routine, I'm impressed, fatty, I'd predict that you'll only be with us for about 3 weeks at that rate! Even if we don't get any before pictures, can we have some after pictures of your ripped abs?
Why dont you three come to Seattle on vacation and see for yourselves?
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