Keeping my Eye on 34 pounds to lose by 5/24/2010
(deactivated member)
on 1/13/10 12:39 am, edited 1/13/10 12:42 am - Sweet Dreams lives in , PA
on 1/13/10 12:39 am, edited 1/13/10 12:42 am - Sweet Dreams lives in , PA
Good Morning!
So far so good...still hanging onto 214 but I know I should not expect to lose a pound a day
I need to stay my azz off that scale but for right now...I need to use it. I imagine as long as I don't anticipate the weight loss and recognize that there will be slight fluctuations, I wont get disappointed when I don't see it move. Just getting on there and seeing 214 still make me feel so dayum good.
I logged in my food yesterday and see that I am really eating too many carb...even though they are healthy ones. I need to take it down a notch to throw my body into Ketosis.
There are my nutrition goals and where I ended up yesterday...the last column is RDA%:
My Actual Intake yesterday:
I set my Carb at 20 max because at one time I was trying to do the protein Train. I imagine if I even cut my carbs in half, ketosis might kick in.
Looking at the list below of Protein Train food dos and donts...I pulled Kim B's earlier post...I see that I am going over on the carbs with my consumption of beans (chili, baked beans), fruit (applesauce) and fruit juices. So I am going to cut back on these items. I want to stay at 20-40 grams of carbs at most.
On this train ride, you CAN NOT eat:
- Bread of any kind (bagels, crackers, waffles, pancakes, toast, wheat bread, white bread, rye bread, pumpernickel, sourdough - you get the picture).
- Rice
- Potatoes (white or sweet)
- Flour
- Gravy
- Beans
- Sweets (cakes, pies, candy, cookies, M&M's or anything in this family)
- Fruit nor fruit juices
- Nuts (pecans, brazil nuts, walnuts, peanuts, hazelnuts or anything in this family)
- More than one (1) green, leafy, vegetable
You CAN eat:
- Any meat (read the labels because some meats have carbs)
- Jerky
- Eggs
- Cheese
- One green, leafy vegetable per day (collards, turnips, kale, spinach, romaine lettuce, bibb lettuce) ** BROCCOLI AND GREEN BEANS DO NOT FALL IN THIS CATEGORY **
- Protein shakes (read the labels)
- Protein bars (read the labels)
- As much water (or other SF, Sodium free, calorie free, caffeine free, carbonation free beverage) as you can hold.
Menu ideas for the protein train:
Breakfast ideas:
Egg and cheese omelet
Egg white omelet
Egg, cheese, and meat omelet
Boiled eggs
Turkey bacon (or beef or pork)
Chicken sausage (or turkey or beef or pork)
Decaf coffee with protein powder added
Snack Ideas:
Deli turkey slices with cheese rolls
Deli ham
Protein shakes
Pork rinds
Beef jerky
Turkey jerky
egg salad
Chicken Vienna sausage (or pork)
Lunch ideas:
Tuna salad
Chicken salad
Grilled chicken breast
Steak or steak and eggs
Turkey burger with cheese and mayo/mustard (or beef)
Ground turkey with melted velveeta cheese
Pork chop
Baked fish
Dinner ideas:
Cajun shrimp
All of the lunch ideas
Grilled chicken on a bed of romaine lettuce
Collard greens
Turnip greens
Kale
Mustard greens
Spinach
Rack of lamb
Veal
Lamb chops
Turkey chop
Roast beef (no gravy)
Chicken wings
Turkey wings
Chicken legs
Leaf lettuce salad
I am posting this here for my info so that I can plan my menus for the next 7 days. If anyone is thinking about the protein train, please read these cautions and disclaimers below that were also included in Kim B's post:
It's always suggested for you to check with your nut/surgeon before trying this...especially newbies.
eta - It's also not a good idea to follow this for long periods of time since you will be depriving your body of all carbs. * I * follow it for a week , then come off for a few days before restarting.
Oh, I forgot to add on the subject of research.....Eating breakfast is extremely important. I had to change the way I was doing things. I would normally drink protein shakes until lunch (not much of a breakfast eater). Now, I try to have breakfast not later than two hours after awakening. Research this.
I also will work out at least 3 more days this week and have a session scheduled with a trainer on Friday at 7p.
Hope everyone is staying on track with your goals. Make sure to log your food, exercise and H20.
So far so good...still hanging onto 214 but I know I should not expect to lose a pound a day
I need to stay my azz off that scale but for right now...I need to use it. I imagine as long as I don't anticipate the weight loss and recognize that there will be slight fluctuations, I wont get disappointed when I don't see it move. Just getting on there and seeing 214 still make me feel so dayum good.I logged in my food yesterday and see that I am really eating too many carb...even though they are healthy ones. I need to take it down a notch to throw my body into Ketosis.
There are my nutrition goals and where I ended up yesterday...the last column is RDA%:
| Unit | Actual Intake | Min Budget | Max Budget | ||
| Calories | kcals | 1,341.2 | 1,000.0 | 1,500.0 | 0 |
| Fat | g | 57.8 | 25.0 | 37.0 | 0 |
| Carbohydrate | g | 109.4 | 0.0 | 20.0 | 84 |
| Protein | g | 100.2 | 71.0 | 80.0 | 218 |
| Calcium | mg | 1,283.5 | 1,000.0 | 1,065.0 | 128 |
| Iron | mg | 9.8 | 5.0 | 7.0 | 54 |
My Actual Intake yesterday:
| Food Name | Amount | Unit | Cals | Fat (g) | Carbs (g) | Prot (g) | |
| Total | 1,341 | 57.8 | 109.4 | 100.2 | |||
| Cheese, cottage, lowfat, 2% milkfat | 76 | 1.6 | 3.1 | 11.6 | |||
| Applesauce, canned, unsweetened, with added ascorbic acid | 37 | 0.0 | 9.6 | 0.1 | |||
| Milk, 1% fat | 51 | 1.2 | 6.1 | 4.1 | |||
| Cheese, mozzarella, part skim milk | 216 | 13.5 | 2.4 | 20.6 | |||
| Chili con carne with beans | 261 | 10.8 | 21.1 | 20.6 | |||
| Light Yogurt | 110 | 0.0 | 20.0 | 6.8 | |||
| Beef brisket, cooked | 388 | 29.7 | 0.0 | 28.2 | |||
| Baked beans, vegetarian | 119 | 0.5 | 26.8 | 6.0 | |||
| Tangerine, raw | 37 | 0.2 | 9.3 | 0.6 | |||
| Vegetable juice ****tail, canned | 46 | 0.2 | 11.0 | 1.5 | |||
| Total | 1,341 | 57.8 | 109.4 | 100.2 |
I set my Carb at 20 max because at one time I was trying to do the protein Train. I imagine if I even cut my carbs in half, ketosis might kick in.
Looking at the list below of Protein Train food dos and donts...I pulled Kim B's earlier post...I see that I am going over on the carbs with my consumption of beans (chili, baked beans), fruit (applesauce) and fruit juices. So I am going to cut back on these items. I want to stay at 20-40 grams of carbs at most.
On this train ride, you CAN NOT eat:
- Bread of any kind (bagels, crackers, waffles, pancakes, toast, wheat bread, white bread, rye bread, pumpernickel, sourdough - you get the picture).
- Rice
- Potatoes (white or sweet)
- Flour
- Gravy
- Beans
- Sweets (cakes, pies, candy, cookies, M&M's or anything in this family)
- Fruit nor fruit juices
- Nuts (pecans, brazil nuts, walnuts, peanuts, hazelnuts or anything in this family)
- More than one (1) green, leafy, vegetable
You CAN eat:
- Any meat (read the labels because some meats have carbs)
- Jerky
- Eggs
- Cheese
- One green, leafy vegetable per day (collards, turnips, kale, spinach, romaine lettuce, bibb lettuce) ** BROCCOLI AND GREEN BEANS DO NOT FALL IN THIS CATEGORY **
- Protein shakes (read the labels)
- Protein bars (read the labels)
- As much water (or other SF, Sodium free, calorie free, caffeine free, carbonation free beverage) as you can hold.
Menu ideas for the protein train:
Breakfast ideas:
Egg and cheese omelet
Egg white omelet
Egg, cheese, and meat omelet
Boiled eggs
Turkey bacon (or beef or pork)
Chicken sausage (or turkey or beef or pork)
Decaf coffee with protein powder added
Snack Ideas:
Deli turkey slices with cheese rolls
Deli ham
Protein shakes
Pork rinds
Beef jerky
Turkey jerky
egg salad
Chicken Vienna sausage (or pork)
Lunch ideas:
Tuna salad
Chicken salad
Grilled chicken breast
Steak or steak and eggs
Turkey burger with cheese and mayo/mustard (or beef)
Ground turkey with melted velveeta cheese
Pork chop
Baked fish
Dinner ideas:
Cajun shrimp
All of the lunch ideas
Grilled chicken on a bed of romaine lettuce
Collard greens
Turnip greens
Kale
Mustard greens
Spinach
Rack of lamb
Veal
Lamb chops
Turkey chop
Roast beef (no gravy)
Chicken wings
Turkey wings
Chicken legs
Leaf lettuce salad
I am posting this here for my info so that I can plan my menus for the next 7 days. If anyone is thinking about the protein train, please read these cautions and disclaimers below that were also included in Kim B's post:
It's always suggested for you to check with your nut/surgeon before trying this...especially newbies.
eta - It's also not a good idea to follow this for long periods of time since you will be depriving your body of all carbs. * I * follow it for a week , then come off for a few days before restarting.
Oh, I forgot to add on the subject of research.....Eating breakfast is extremely important. I had to change the way I was doing things. I would normally drink protein shakes until lunch (not much of a breakfast eater). Now, I try to have breakfast not later than two hours after awakening. Research this.
I also will work out at least 3 more days this week and have a session scheduled with a trainer on Friday at 7p.
Hope everyone is staying on track with your goals. Make sure to log your food, exercise and H20.
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