Rich's Journal

[richs]

Holy crap, looks like you have been through this before Thanks for the tips, I am sure I can find something I like from all that. Lets see if I can go more then 5 hours without bugging you now! Thanks for your patience. I am sure there are others benefiting from this as well.

[cassiegose]

LOL! Yeah I've spent the past 10 years playing with recipes and figuring out how to prepare healthy foods that don't make me (or others) want to gag. You get bored of eating the same ole things after a while so have to get creative.

You're not bugging me at all. I'm sitting here at work and have to be here for another 3 1/2 hours... ask all the questions you need to i have all the time in the world.

[richs]

Sounds good, I like to aks questions! I am thinking one of problems is using too much salt. I tried to eat broccolli tonight without salt and managed to get it down but it was not easy. What do you use for your veggies?

I am going to calculate calories today. I have never done that so I am curious as to exactly how many I am taking in. I will post it as sson as I figure it out.

Got the total and there are some problems. Here is the breakdown for everything I have and will eat today only:

Calories-1297
fat-34.5 grams
carbs-89 grams
protein-187 grams

Not good I obviously need to increase the calories big time.

[cassiegose]

Sounds good, I like to aks questions! I am thinking one of problems is using too much salt. I tried to eat broccolli tonight without salt and managed to get it down but it was not easy. What do you use for your veggies?

I am going to calculate calories today. I have never done that so I am curious as to exactly how many I am taking in. I will post it as sson as I figure it out.

After you cut back on salt you'll find that you don't crave it nearly as much. I don't salt anything and when i have something that has a lot of salt I have a hard time eating it. In fact lunch meat has so much sodium that i really have to gag it down. Slowly cut back and you'll find you don't crave it as much. Mrs Dash works too... its a salt free seasoning. I love it. I also cook with alot of onion and garlic which work well to naturally season stuff. You do need some sodium in your diet, however the typical american diet has much too much. Oh.. and i use a TON of salsa and valentinos hot sauce. I put valentinos on everything.

[richs]

I will get some Mrs. Dash tomorrow. What kind of Salsa do you recommend? See the above edited post for calories...not good

[cassiegose]

Got the total and there are some problems. Here is the breakdown for everything I have and will eat today only:

Calories-1297
fat-34.5 grams
carbs-89 grams
protein-187 grams

Not good I obviously need to increase the calories big time.

Holy crap man! Yeah we need to get those up. Show me what you ate today and i'll offer suggestions if you think that'd help. Aren't you starving? If i ate 1297 calories i would be one hungry little hippo. Me likes to eat!

Salsa... I buy the kind with the least amount of crap added. Some come with added sugar and some are quite high in sodium. I read labels until i find one with no added sugar and the least amount of sodium. Mango/Peach salsa is freaking AWESOME on fish tacos... if you're a fish taco fan.

[richs]

6:15-5 egg whites 1 yolk, 1pc whole wheat toast with natural peanut butter, 1 cup broccolli
9:30-Greek yogurt, 10 almonds
12:00-salad, chicken breast, 1pc low fat string cheese
3:00-protein shake, apple
5:45-2 tilapia fillets, 2 cups broccolli
8:30-protein shake

It is not 8:30 yet but plan was to drink a protein shake then. Unless I made a mistake in math, I got some serious problems. To be honest, I am stuffed all day. I have not been hungry in a month. I have a desk job so other then workouts I am not very physical. I would have guessed I was around 2200 calories, I am shocked.

[richs]

Fish taco's is a great idea!

Found a new idea for breakfast, what do you think:

1 scoop protein powder
1 tsp natural peanut butter
1/2 cup old fashioned oatmeal
1 cup skim milk
1 bananna
1/2 cup water

Put this all in a blender. I tried it this morning and it tasted like I was drinking liquid happiness I might try pre-cooking the oatmeal a little as it sat towards the bottom but other then that, it is perfect. Quick and easy.

I am going grocery shopping tomorrow so if you have any other ideas, let me know. I have started a list of all your other tips so please keep them coming!

[cassiegose]

Fish taco's is a great idea!

Found a new idea for breakfast, what do you think:

1 scoop protein powder
1 tsp natural peanut butter
1/2 cup old fashioned oatmeal
1 cup skim milk
1 bananna
1/2 cup water

Put this all in a blender. I tried it this morning and it tasted like I was drinking liquid happiness I might try pre-cooking the oatmeal a little as it sat towards the bottom but other then that, it is perfect. Quick and easy.

I am going grocery shopping tomorrow so if you have any other ideas, let me know. I have started a list of all your other tips so please keep them coming!

That looks good!

6:15-5 egg whites 1 yolk, 1pc whole wheat toast with natural peanut butter, 1 cup broccolli
9:30-Greek yogurt, 10 almonds
12:00-salad, chicken breast, 1pc low fat string cheese
3:00-protein shake, apple
5:45-2 tilapia fillets, 2 cups broccolli
8:30-protein shake

It is not 8:30 yet but plan was to drink a protein shake then. Unless I made a mistake in math, I got some serious problems. To be honest, I am stuffed all day. I have not been hungry in a month. I have a desk job so other then workouts I am not very physical. I would have guessed I was around 2200 calories, I am shocked.

Ok to increase calories you could do something like this:

6:15-5 egg whites 1 yolk, 2 pc whole wheat toast with natural peanut butter, fruit
9:30-Greek yogurt, 22 almonds, fruit
12:00-salad (with olive oil vinegarette), chicken breast, 1pc low fat string cheese
3:00-protein shake, apple, 22 almonds
5:45-2 tilapia fillets, 2 cups broccolli
8:30-protein shake, 1 tbs peanut butter

[richs]

I can manage that. I will definitely be full those first few days until I get used to it. I will get everything set so by Monday I am eating right and doing the full body workouts. I will weigh-in every Monday morning instead of every day.

THANK YOU SO MUCH for taking the time to do all this for me. I can't wait to see the results after a few months! I will keep you posted.

[fitoverforty]

Found a new idea for breakfast, what do you think:

1 scoop protein powder
1 tsp natural peanut butter
1/2 cup old fashioned oatmeal
1 cup skim milk
1 bananna
1/2 cup water

I am SO trying this...that sounds great!

Thanks for your patience. I am sure there are others benefiting from this as well.

You bet your booties we are! Cassie is wonderful and I learn so much from reading her advice, whether it is on thread or another's. I am always printing out recipes (like the one you posted) and workout routines. I see a new exercise someone posted and think "I need to try that!"
Glad you are on board, good luck on your continued progress!

[richs]

That is what is so great about a site like this. It would take me years to figure out what Cassie can tell me in one day. I think that is why it is hard for some people to stick with it. They don't have someone like her telling them they are doing it right or they need a tweek here or there.

Thanks, and good luck with your progress as well. Be sure to post how you like the drink, it tastes awesome.

[cassiegose]

That is what is so great about a site like this. It would take me years to figure out what Cassie can tell me in one day. I think that is why it is hard for some people to stick with it. They don't have someone like her telling them they are doing it right or they need a tweek here or there.

Thanks, and good luck with your progress as well. Be sure to post how you like the drink, it tastes awesome.

I'm glad you found our site! It truly is a wonderful website with great information and some of the kindest and most inspirational people you'll ever meet!

[richs]

Grocery shopping done. Lots of new things for me to try, I am excited. I will start posting food and workout journal again on Monday. I am going to sit down today with new food and get a meal plan together based off the suggestions Cassie gave me. Monday also is the first day of the new full body workout routine Cassie suggested. I am very excited and will keep you all posted.

Cassie, have you ever heard of "no salt"? I bought some and it is all potassium. Tastes very good and looks identical to salt. I also got some Mrs. Dash to try as well. Pinneapple salsa...I bought some and will be trying it today for dinner. I also found a no salt mixed nuts for salads. Egg salad sandwiches are favorite so those will be prepped for this week. $164 grocery bill but will be well worth it!

I also added 3 tbsp flax seeds to breakfast shake. They sink to the bottom so tomorrow I will try cooking them with the oatmeal before putting them in the blender.

[cassiegose]

Grocery shopping done. Lots of new things for me to try, I am excited. I will start posting food and workout journal again on Monday. I am going to sit down today with new food and get a meal plan together based off the suggestions Cassie gave me. Monday also is the first day of the new full body workout routine Cassie suggested. I am very excited and will keep you all posted.

Cassie, have you ever heard of "no salt"? I bought some and it is all potassium. Tastes very good and looks identical to salt. I also got some Mrs. Dash to try as well. Pinneapple salsa...I bought some and will be trying it today for dinner. I also found a no salt mixed nuts for salads. Egg salad sandwiches are favorite so those will be prepped for this week. $164 grocery bill but will be well worth it!

I also added 3 tbsp flax seeds to breakfast shake. They sink to the bottom so tomorrow I will try cooking them with the oatmeal before putting them in the blender.

Yeah I've heard of no salt. I actually have some that I use when i get further into contest prep diet. Let me know what you think of the Mrs. Dash! Remember we do need some salt in our diet so its not necessary to cut it all out. You need about 1100-3300 mg per day... to give you an idea one tsp of salt has about 2000 mg of sodium.

Great call on adding those flax seeds to your shake. Are you grinding them up first? They need to be ground prior to eating or your body has a hard time getting the nutrients from them (they just go right through if you know what I mean). I grind mine in (very well cleaned) coffee grinder.