6 Week body makeover-starting 9/19/10

[caramp2]

I have decided to try this program. It really is a program based around all the advice I have gotten here.

Day one

Basics:

No counting of anything, calories, carbs, fat....just measure out portions

You have to eat 5 to 6 times per day every 2.5-3 hours.

Eat lots of lean protein, complex carbs and fruits and veggies

Drink 100 oz of water

No added fats, salt or sugar

Do cardio 4-5 times per week and sculpting 2-3 times per week

Meals should consist of portions of protein, carbs and veggies (which are free so you can eat as many as you want with each meal)

From the start I do not know if I can drink that much water…I have a hard time with 40 oz per day. But I will start with 2 25oz bottles and try to work up to 100 oz
I cannot give up the creamer in morning coffee. I am not suppose to have that much sugar to start day off but I am adding fiber to coffee and using nonfat nondairy creamer.

Question: Do you think if I add protein to coffee I can slow down the insulin rush with coffee????

I am starting the plan this morning. I have shopped and will be preparing the weeks meals in advance: Cooking chicken breast, beans and chopping and prepping veggies.

This morning:
2 oz protein, ½ cup fruit

¼ cup egg whites, 1 table spoon home made salsa, ½ pink grapefruit (with pack of sweet & low)
2 cups ½ caff coffee
2 table spoons nondairy creamer (not suppose to have)
Fiber supplement
Fish oil supplement

Midmorning
2 oz protein, ½ cup fruit
Grilled chicken (made last night)
½ grape fruit with sweet & low

Lunch
2 oz protein, ½ cup carbs, 1 cup veggies

Afternoon
2 oz protein, ½ cup carbs

Dinner
2 oz protein, ½ cup carbs, 1-2 cups veggies

Late snack
½ cup fruit

So I will journal food and weight loss over the next weeks.

I will update meals when I have them so you all see menu items. But the portions listed above should stay the same. You add more to your diet once you reach goal so this is really for weight loss.

Also word on the cardio...they suggest low impact like paced walking or slow jogging. Should keep heart rate at 65% no more and stay at 65% for 30 minutes+.

[caramp2]

forgot word on working out...eat 1/2 cup of carbs before working out.

[caramp2]

Changed mid morning to:
2 oz grilled chicken breast
1 cup salad greens
1 tbs home made salsa
Sprinkle of walnuts (no salt)
1/2 pink grapefruit with sweet and low


And I have put sweet potatoes and new red potatoes on to roast for later today and few days next week. I have already broken plan a bit here I added a table spoon of EVOO to help adhere spices but I have not added salt.

I also have red beans cooking they smell pretty good (garlic, onions, chili power, cumin, bell peppers, oregano and sage, fresh ground black pepper and cilantro)….yummmm.

[Boss Man]

No added fats

I highlighted this, as this is something of a yes / no scenario.

Adding Fats can be good. Like Say oilive Oil, Peanut oil, Canola Oil, Coconut Oil etc etc. Omegas can help reduce Cholesterol and help with things like Hair quality, memory etc.

Some things to be aware of though.

1. Oils can go rancid, so store them properly. Flaxseed Oil is also very poor for cooking. It's not very heat stable and has a poor smoke point, so it can go toxic quite easily and toxic Oils, can become Carcinogenic, affecting the food you cook them with.

2. Some oils have good smoke points, like Olive Oil, but personally I still say add them after not before or during cooking.

3. Coconut Oil is not like ordinary oils, it contains Lauric Acid, Capric Acid and Capryllic Acid, (Medium Chain Triglycerides), that convert to energy in the Liver, as opposed to storing in the body.

So adding Fats can be beneficial.

I wouldn't mix protein powder with Coffee, if that's what you're talking about. Especially if the powder contains any Carbs, as it will increase Insulin productivity.

[caramp2]

OK thanks Boss Man....yes I was thinking of adding protein powder to coffee as I already add fiber . I did modify the carbs I prepared (cubes sweet potatoes and red potatoes) with a table spoon of EVOO and I am taking a fish oil with OMEGA3 supplement 3x a day. I guess I will see how the weight loss goes with the little bits of sugar I am leaving in diet.

[caramp2]

notes on yesterday:

I ate a pop tart late last night ..I just need to keep that stuff out of the apartment.

Day two

Today:

1/2 egg whites (cooked)
1tbs home made salsa
1/2 pink grapefruit with sweet & low
two cups coffee with powered nondairy creamer and fiber supplement
16.9 oz water

1/2 home made red beans
1/2 cup brown rice

24.7 oz water between breakfast and lunch

2 oz grilled chicken
1 tbs home made salsa
1/2 cup roasted sweet and red potatoes
1 cup steamed asparagus
fish oil supplement

1 cup mixed green
2 oz grilled chicken
1/8 cup walnuts
1 tbs home made salsa

24.7 oz water before I leave for the day

2 oz grilled chicken
1/2 cup roasted sweet and red potatoes
1 cup steamed asparagus
1 cup broccoli
fish oil supplement
8 oz water

1-2 cups tea

nectarine

I know there isn't much variety but I want to cook in bulk so I will eat what I have already prepared and cook again and eat that for a few days and so forth. For me the hardest part is going to be avoiding the simple carbs in baked goods...for instance I ate a pop tart last nigth. I should have treats but not nightly.

[caramp2]

Is it normal to feel parched when you increase your water intake? I have drank 41 oz of water so far today and am still thirsty.

[Boss Man]

Adding the Protein powder to Coffee, wouldn't be a burden if your using one with virtually no Carbs, as the Insulin reaction would be slight.

Just don't expect it to necessarily taste nice if you did.

[caramp2]

Day three

Moring:
1/2 cup egg whites with asparagus, onions, mushrooms and bell peppers
1/2 pink grapefruit with sweet & low
1 cup coffee with fiber supplement and nondairy creamer
fish oil supplement
8 oz water

Midmorning:
1/2 cup egg whites with asparagus, onions, mushrooms and bell peppers
1/2 pink grapefruit with sweet & low
8 oz water

Lunch:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
1 1/2 cup mixed veggies frozen steamed
1/2 cup sweet and red potatoes
fish oil supplement
16 oz water

Afternoon:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
sprinkle of walnuts (1/8 of a cup)
1 tbs homemade salsa
1 cup mixed salad greens
16 oz water

Dinner:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
1 cup roasted egg plant with balsamic vinegar, garlic and orange
1/2 cup sweet and red potatoes
16 oz water

Late meal:

undecided should be 1/2 cup fruit


according to the Wii scale I am down 3 lbs in 12 days but for the first 10 days it will be all water loss not acutal fat. So I am not going to pay attention to weight loss until after 10 days. Also I have different weights one from work (161 lbs down from 163 lbs) and one from Wii (156 lbs down from 159 lbs). I am going to go with Wii from here on out. I was watching weight prior to starting this new eating plan.

[caramp2]

Day four

Moring:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
1/2 grapefruit with stevia
1 cup coffee with nondairy creamer, fiber supplement
fish supplement
16 oz water

Midmorning:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
1/2 pink grapefruit with stevia
8 oz water

Lunch:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
1 cup Brussel sprouts
1/4 cup home made beans
1/4 cup brown rice
fish oil supplement
16 oz water

Afternoon:
2 oz turkey breast roasted with balsamic vinegar and fresh orange juice
1/4 cup home made beans
1/4 cup brown rice
16 oz water

Dinner:
Qudoba (not suppose to have but was at ER late with son who had a football injury and he was hungry when we left)
1/2 cup white rice
1/4 black beans
1/4 cup grilled chicken
3 tbs salsa
(told them I wanted taco portions in a bowl)
8 oz water

late night:
3 strawberries
1 oz salted nuts
8 oz water

did not get anywhere near enough water today

[caramp2]

[fit4good]

I have decided to try this program. It really is a program based around all the advice I have gotten here.

Day one

Basics:

No counting of anything, calories, carbs, fat....just measure out portions

You have to eat 5 to 6 times per day every 2.5-3 hours.

Eat lots of lean protein, complex carbs and fruits and veggies

Drink 100 oz of water

No added fats, salt or sugar

Do cardio 4-5 times per week and sculpting 2-3 times per week

Meals should consist of portions of protein, carbs and veggies (which are free so you can eat as many as you want with each meal)

From the start I do not know if I can drink that much water…I have a hard time with 40 oz per day. But I will start with 2 25oz bottles and try to work up to 100 oz
I cannot give up the creamer in morning coffee. I am not suppose to have that much sugar to start day off but I am adding fiber to coffee and using nonfat nondairy creamer.

Question: Do you think if I add protein to coffee I can slow down the insulin rush with coffee????

I am starting the plan this morning. I have shopped and will be preparing the weeks meals in advance: Cooking chicken breast, beans and chopping and prepping veggies.

This morning:
2 oz protein, ½ cup fruit

¼ cup egg whites, 1 table spoon home made salsa, ½ pink grapefruit (with pack of sweet & low)
2 cups ½ caff coffee
2 table spoons nondairy creamer (not suppose to have)
Fiber supplement
Fish oil supplement

Midmorning
2 oz protein, ½ cup fruit
Grilled chicken (made last night)
½ grape fruit with sweet & low

Lunch
2 oz protein, ½ cup carbs, 1 cup veggies

Afternoon
2 oz protein, ½ cup carbs

Dinner
2 oz protein, ½ cup carbs, 1-2 cups veggies

Late snack
½ cup fruit

So I will journal food and weight loss over the next weeks.

I will update meals when I have them so you all see menu items. But the portions listed above should stay the same. You add more to your diet once you reach goal so this is really for weight loss.

Also word on the cardio...they suggest low impact like paced walking or slow jogging. Should keep heart rate at 65% no more and stay at 65% for 30 minutes+.

I mean everything looks good here and you should definitely loss weight eating this way as you are eating healthy and frequently enough to naturally speed up you metabolism... However, I'm curious why you are feeding yourself only fruit as your last meal? If you are eating 5+ meals with the macro nutrition breakdown, doesn't it makes sense to do that with your very last meal too. Remember the key here is what you eat, when you eat. So, I would suggest if you are going to have fruit as your choice for a last snack/meal, well then smother it with some peanut butter. This gives you your protein. or have some low/no fat cottage cheese. I sometimes like to have last meal as a chocolaty portein shake and I will add either oatmeal or 1/2 a bannana to help with the carb ratio. But remember you don't want higher carbs late in the day. Unless, you are trying to gain weight/muscle. Just a thought! Good Luck!

[fit4good]

[quote="caramp2"]Day three


1/2 pink grapefruit with sweet & low

Oh and Sweet & Low in book is a no-no! It's chemically based, unless you like ingesting chemicals I would toss it in the trash along with your pop-tarts! Try either Stevia or Truvia, it's a more wiser and more natural choice. Just because someone recommends you use something you should always research it first. Even in this case with me... Google Stevia and Truvia and make your own educated choice. I'll bet you pick the obvious! Just another friendly suggestion!

[caramp2]

Day three


1/2 pink grapefruit with sweet & low

Oh and Sweet & Low in book is a no-no! It's chemically based, unless you like ingesting chemicals I would toss it in the trash along with your pop-tarts! Try either Stevia or Truvia, it's a more wiser and more natural choice. Just because someone recommends you use something you should always research it first. Even in this case with me... Google Stevia and Truvia and make your own educated choice. I'll bet you pick the obvious! Just another friendly suggestion!

Thanks Fit4good...I already switched to stevia. I didn't have any at home so I used what was in the kitchen. I have the raw crystals but would rather have the liquid but can only get it in a few health food stores so until I can make a run to whole Foods I will use the crystals.

Also thanks for the tip on the carb, protein mix. I would rather have nuts at night but have been avoiding them because of the fat content. But nuts achieve the same balance of carbs and protein in one food so I think I will replace fruit with a 1oz or 2 oz of nuts.

[fit4good]

Day three


1/2 pink grapefruit with sweet & low

Oh and Sweet & Low in book is a no-no! It's chemically based, unless you like ingesting chemicals I would toss it in the trash along with your pop-tarts! Try either Stevia or Truvia, it's a more wiser and more natural choice. Just because someone recommends you use something you should always research it first. Even in this case with me... Google Stevia and Truvia and make your own educated choice. I'll bet you pick the obvious! Just another friendly suggestion!

Thanks Fit4good...I already switched to stevia. I didn't have any at home so I used what was in the kitchen. I have the raw crystals but would rather have the liquid but can only get it in a few health food stores so until I can make a run to whole Foods I will use the crystals.

Also thanks for the tip on the carb, protein mix. I would rather have nuts at night but have been avoiding them because of the fat content. But nuts achieve the same balance of carbs and protein in one food so I think I will replace fruit with a 1oz or 2 oz of nuts.

Phew... Thank heavens! lol Well I guess that's better than just eating fruit. But, now your leaving out the carb. (which isn't all the bad, where it's the last meal anyway) lol Here's a few last meal ideas that I've used.

1/2 cup low/no fat cottage cheese, 1 small container of light and fit yogurt

1Tbsp. of Peanut butter on 1 no salt rice cake

1 scoop protein power w/ banana or oatmeal- rarely do I use oatmeal that late though. It's only if I've had a late afternoon workout and I know body is hungry for them carbs)

3 or 4 egg whites with salsa on top.

Just a few other ideas for you.