NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[25thanniversary]

About to get my workout in

[BowtieBelle]

http://www.saturdaydownsouth.com/201...leader-biceps/





Got anything for me yet, CFD?

[CFD]

Originally Posted by BowtieBelle

http://www.saturdaydownsouth.com/201...leader-biceps/





Got anything for me yet, CFD?

Yes I do, I am working on posting a few things but I type slow, keep an eye out.

[Jeffm]

I am waiting for it too not to use what you give her for mine but how you come up with it

[CFD]

BowtieBelle, this is very basic and boring but it is to show you how you can choose the right foods and combine then effectively. You can prepare them anyway you want, well almost anyway, NO FRYING.I will also post some recipies that seem to be in line with what your diet is now BUT healthy.

We will use 1500 cals to start with in a 50-30-20 ratio. I, myself like a 40-40-20 ratio but everyone is different and I'd rather not restrict your carbs to much until you get the hang of it, considering what your diet was like this ratio will most likely yield decent results.The numbers don't have to be exact but should be close to your target numbers.

From the lsit below, for breakfast choose a protein, starchy carb and simple carb.(simple carbs would be fruits or dairy) An example would be eggs, mostly egg whites (ptotein) slice whole wheat bread (starchy carb) sugar free all fruit jam (simple carb) Now we could do something similar to your bagel dogs, an example would be turkey sausage on a mini whole wheat bagel and a banana

For lunch you would pick a protein,starchy carb and fiberous carb. An example would be chicken, brown rice and broccoli

For dinner choose a protein, fiberous carb and essential fat. an example would be turkey breast, vegetable/salad oil and venegar dressing

Your meals should be somewhere around 350 cals each, using the lists breakdown about 40g carbs, 30g protein 5g fat. The rest of your daily cals would be devided into your two snacks. You can adjust portion sizes to reach the numbers or combine a couple of choices.

It amy seem like it's a pain but it's not,once you find a few things that work for you it will become so easy. let's give it a try, go to the list and pick out tomorrows breakfast and post it. There are other foods you can use besides the ones on the list but anything listed is a good choice.

If anything is confusing you let me know and I will clearify it.

[CFD]

Originally Posted by Jeffm

I am waiting for it too not to use what you give her for mine but how you come up with it

The principles are the same.

[CFD]

I did not add in snacks or mini meals as I want to see what you come up with for meals and then use the snacks to provide pre-post workout nutrition.

[CFD]

On a side note, I started my workouts again this week. I was concerned that my lifts would have been lame after taking a week off but the rest probabally did more good than not. I jumped right in to where I left off and added some weight to a couple of lifts. I was extremely pumped and thought the veins in my arms were going to explode, I almost took a pic but figured where as I wasn't working on arms I'd wait untill Friday when I am working them. Tomorrow is lower body, if those lifts are up I'll be phsyched

[Bonnie]

[ablackburn99]

I did back/biceps/hamstrings/abs last night, after i was done working out, I looked in the mirror, and saw a clear 4 pack and veins in my biceps, a first for me! Getting close to single digit body fat %!

[CFD]

Ok, I'm back from my son's karate class so we will continue. I am going to post some recipies and tricks I use that make eating on the go easy. Right off, there are two things I never run out of, the first is eggs. Eggs are a great source of protein and nutrients and even better is the fact you can take them anywhere. I always have hard boiled eggs on hand, if I am in a rush and didn't have time to prepare a meal I can grab a few and I'm good to go. Cooking them can be a pain so you need one of these things in the picture below, you fill the bottom with water, place in the eggs and nuke for about 9 min, done. I use jumbo eggs that way you only need 4 to get the same values as about 5-6 regular ones.

The next food I use more as a tool. The easiest way to eat on the fly or at work is to make sandwiches, the only problem is bread, even healthy bread is high in cals and carbs so it is hard to stay within your daily allowances if you eat sandwiches. I use the bread below to hold and make my food portable. If you look at the nutritional value it is very low carb, high protein and a excellent source of efa's and dietary fibre.

I always have cooked chicken breast and turkey breast on hand. I buy Perdue perfect portions, they are roughly 4.5-5 oz and come 5 to a package. I spice, bake and freeze them.

I always keep quick veggies on hand, I usually cook a blend of veggies like you would use in a stir fry and freeze them, you can also buy these frozen.

I'm running late for work but I DON"T MISS MEALS, now what? I grab 4 of my hard boiled eggs, one of my Joseph's pita breads, shell the eggs, toss 3 yokes and dump the rest in my bread as I fly pass the fridge I grab a bottle of water and a banana and I'm off.

I am starving and just got a phone call and have to go to meet a customer at my shop, I DON"T MISS MEALS, now what? Piece of cake, I open my freezer grab a chicken breast and a cup of my stir fry veggies and nuke them for 3 min, grab them dump em in one of my Joseph's pita bread and I'm off with a perfectly healthy, well balanced protein packed meal that I can stuff in my face while I drive.

I use that bread always, the low cal low carbs allow me to use it to make meals on the go without breaking my caloric budget. It bails me out often.

I've talked before about how I love my peanut butter and jelly sandwiches, WHAT, sugar and fat on a fat loss diet. Well here ya go

1 Joseph's pita, 2 tbs natural peanut butter, 1 tbs Smuckers sugar free blackberry jam, roll it up and you've got a healthy nutritious mini meal.

Once you know the basics and know portion sizes you can eat healthy easily and fast with minimal effort.

I've got tons of ideas I use like this so I don't miss meals and don't make bad choices because I DON"T HAVE TIME. I have so many little things I do to make eating easy and daily I will post a couple here and there.

[CFD]

Originally Posted by Dr. Love

I know that I am going to get a LOT of heckling, but the article to which you are referring doesn't veer too far from my normal diet for my entire life of 38 years. My blood work is always great. I am the picture of health. I was and always have been a very active person with a very high metabolism . . . . I just believe our bodies are all different. We are biological creatures who adapt and change. I have tried to eat way more healthy and gained weight. I don't consume as much food as I used to (I just don't enjoy eating), but when I do, I really like to eat the things that I crave. I am the person who orders desert first and then will take my meal home in a to-go box. I am ideal height, weight, body mass, etc. I may not be super-toned like a body builder, but I can hold my own at the pool.

Is this guy's diet for everyone? Heck no. I applaud everyone that has the ability and drive to maintain a healthy diet. I like reading everyone's progress on here, which motivates me to do a little better such as having a yogurt today versus my swiss cake roll for snack. Will I ever give up my junk food? Most likely no, but I can say that reading all of your posst has at least inspired me to eat a few almonds a day along with my reeses.

It's funny because when I was younger I was the same way. I ate everything in sight and always stayed the same, I would eat candy and snack cakes all day long and always stayed at 160-165 with a 29" waist and then came my mid forties and that all changed.

There are different body types, ectomorph, endomorph and mesomorph and any combination of the three. This body type determines how foods affect your body, some can get away with eating anything but that type usually has trouble gainning weight and/or muscle, and there are those look at food and get fat and then those that lift there wee wee to take a leak and gain muscle but these are extremes and generally speaking the diet that guy follows is a recipie for disaster.

[bossbunny]

Day 2 of having a full blown migrane complete with light sensitivity and nausea. I believe it is time to go to the doctor and get a new headache medicine prescription. I'm tired of headaches crippling my day and preventing me from getting a workout.

[CFD]

Here are the 8 reasons why you fall off the wagon

1. No focus: you didn't set goals, you didn't put your goals
in writing, and or you didn't keep your goals in mind daily
(by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn't
put it on or near the top of your priorities list. For
example, your goal is six pack abs, but drinking beer and
eating fast food on the weekend is higher on your priorities
list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy
system, training partners, family, spouse, friends, mentors
or coaches to turn to for information and emotional support
when the going got tough.

4. No Accountability: you didn't keep score for your own
accountability - with a progress chart, weight record,
measurements, food journal, training journal, and you didn't
set up external accountability (ie, report to someone else
or show your results to someone else)

5. No patience: you were only thinking short term and had
unrealistic expectations. You expected 10 pounds a week or
5 pounds a week or 3 pounds a week, so the first week you
lost "only" 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym
without having a workout in hand, on paper, you didn't plan
your workouts into your weekly schedule; you didn't have a
menu on paper, you didn't make time (so instead you made
excuses, like "I'm too busy")

7. No balance: your diet or training program was too extreme.
You went the all or nothing, "I want it now" route instead
of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program
was the wrong one for you. It might have worked for someone
else, but it didn't suit your schedule, personality, lifestyle,
disposition or body type.