redbackspider 
"Feel good and full being back on the Gaspari Superpump 250 and Gaspari SizeOn. Love the heavy compound w/o scheme I started this week. Time to get some size on baby!"
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Archive for January, 2009
Sunday, January 11th, 2009
OK, i don’t diet, I tell people this and they say look at what you eat, that is a diet. Nope. I eat a certain way, and that includes for the most part, healthy foods that are nutrient dense, and good for me. I like how i feel when I eat this way. I personally do not eat many carbs. i have found I don’t need a ton of carbs, and don’t really crave them. If I get a craving, let’s say like i did this past week, I indulge it. I had a french dip with double meat, and double cheese, large fries, 10 hot wings, and a large sweet tea. It looked and smelled so good. I made it half way and felt sick. I stopped eating. Why do this. I indulge my cravings to remind myself why I eat boring ass cottage cheese, wheat germ, mueslix, oatmeal, chicken, spinach and foods like that. I felt like junk after that lunch. But when i eat my normal foods, i feel great all day. So much of all of this is making a choice, a mental decision. The body needs fuel. The more i read about food timing and what the food does once in the body, the easier it mkaes these choices.
There are a ton of healthy foods that can be precooked and taken along to work, or school, or where ever you go. Once you get use to having plenty of tupperware in the fridge with good foods, and learn how much is a portion without weighing, it is easy. i still use a food scale and measuring cups all the time. But for a lot of things, i can eyeball it now. No reason to re invent the wheel, just make some choices, and start doing it. Read my previous blog for somemore food ideas. Also check out thenaturalone’s blog. Good info there also.
Posted in Training
Friday, January 9th, 2009
OK. So I am not a doctor, I don’t play one on TV, and I did not stay at a Holiday Inn Express last night, LOL! I base all that is written below on what worked for me, works for me, and is working for about 10 others I have given this info to. It is a simple start I wrote down for my mom, and some other ladies that made resolutions to lose weight.
First thing I would rec to anybody is All Bran Bran Buds, 2 x a day. A serving is only 1/3rd cup, and I mix it with Activia yogurt. This is a great way to jump start weight loss. Try this for a week or so, just read the box about the 10 day challenge. I look at it like this. If you want to know what you have in the pantry, you clean everything out and keep some and give the rest away, or throw it away. Well the All Bran helps get your body cleaned out, so you know your real weight, and you will feel great I promise. Maybe start with one serving to see how you react, and do it at night while watching tv. You will probably get results by morning. Not trying to be gross, just saying what worked for me, and I still use it. You have to have some fiber if you are going high protein. And yes, this cereal has some HFCS(high fructose corn syrup) in it, but the benfits of the fiber far out weigh this little fact IMO.
Now there is not a lot of high protein below, but keep in mind this was written as a simple guide for my 60 year old mom who is way over weight and does not w/o. Extra protein can be added and healthy snacks such as almonds to augment this. I am still working on recipes and what not to put on a website I hope to have up by months end.
Breakfast - Needs to be items to stop your overnight fast, i.e. break - the - fast, Breakfast!
Bagel with natural peanut butter, banana, and glass of milk, 1%
or
1 cup cooked oatmeal, 2 eggs any way you like, but use EVOO if pan cooking, and milk 1% - no butter in oatmeal unless maybe Smart Balance with Omegas, and use stevia for sweetener
or
whole wheat english muffin with Polaner All Fruit spread, and eggs, and milk
Other choices would be yogurt, Activia, with wheat germ or ground almonds. Either way, breakfast is important, and can be your biggest meal, and should be.
Mid morning snack - yogurt mixed with 1/2 cup non fat small curd cottage cheese. Or you could have some tuna on whole wheat bread, but use light mayo and very little relish, one slice of bread. Also a few apple slices and water. This is a quick and easy mid morning snack and is good for your body.
YOU MUST REMEMBER, YOU ARE EATING TO FUEL YOUR BODY WITH NUTRITIOUS FOOD, NOT SO YOU CAN ENJOY EVERY BIT LIKE IT IS CHOCLATE OR YUMMY STUFF THAT IS NOT GOOD FOR YOU BUT JUST TATSE GOOD. EVERY THING THAT GOES INTO YOUR BODY NEEDS TO BE FOR A REASON, AND 99% SHOULD BE FOR FUEL, NOT PLEASURE!
Lunch- So easy, just about any type of lean meat, fish, turkey, chicken, beef, 4-6 ozs. You can have it grilled or baked and get creative with seasonings, but go easy on salt or fake spices like seasoning salt, opt for sea salt and cracked pepper, there are many others just try different ones. You can also make some healthy marinades. Other foods for lunch, but stick to serving on label, like 1/2 cup kidney beans, 2/3 cup cooked brown rice, small sweet potato plain, PLAIN!!, and maybe you can do some raw veggies, or salad, but mix lettuce and spinach and use a yogurt based dressing or oil and vinegar with some italian seasoning in it.
Your meals should not fill you up so to speak, just satisfy you. Portion control is a must. Your stomach will shrink when you control portions and you will feel fuller over time, and you will burn more calories than you take in, that equals weight loss.
Mid afternoon snack - can be same as morning, or you could just have a yogurt, but the cottage cheese or a string cheese is a good source of calcium and protein. Your body can go without carbs, yes you heard me right. It can get energy from healthy fats, or body fat. But your brain needs food, so take in extra protein or healthy fats to fuel your body and brain.
Another big thing, maybe the most important. Every time you eat a refined sugar, flour, carb, your body stops burninng fat as insulin is released. How to combat this. Well it is OK for this to happen first thing in the morninng at your breakfasst, does not give you license to eat junk. But the rest of the day you want to provide slow sources of energy, carbs that digest slowly and don’t spike insulin or blood sugar, this way your body can keep burning the fuel and fat.
Dinner can be similar to lunch, except it should be protein and veggies, no carbs, none, nada, zilch, until you get to a goal weight, then you can eat a healthy carb, and a normal portion. No pasta for dinner, no bread, no fruit. Protein and veggies.
Water with every meal and all day. Or small glass of 1% milk, serving is 8 oz, or 1 cup. Multi vitamin every day. CLA, fish oils, or flax seed oil, safflower oil, or olive oil recomennded as a healthy fat source.
Don’t wreck the day by eating in front of the TV. If you are hungry at 8, 9 10 at night, eat 1/2 cup cottage cheese, a boiled egg, a low fat string cheese, or a spoon of natural peanut butter. Best bet is go to bed with a little hunger. Your goal for now is to make your body attack the body fat for energy. Feed it every 3 hours, and give it protein and veggies, and low carbs or low glycemic carbs that are good for you and don’t spike your insulin. Once a week, eat a meal you want and like. NO diet sodas, no alcohol, no sweet tea. Buy some stevia powder for a sweetener.
Posted in Training
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