Tuesday Menu (Wagoneer)

After a long workout today (I killed it!) I am going to take it easy for Tuesday just so my body continues to demand glucose (Remember, we are giving the body just enough energy and forcing it to open fat cells for the small deficiency). Meal 1: 3 oz Hasbrowns (15g Carbs) 1 Egg (7g Protein) Total: 200 Calories Meal 2: (1) Slice whole wheat bread (14g Carbs) 2oz Tuna w/ light mayo (13g Protein) Total: 200 Calories Meal 3: 100 Calorie Fudge Cookies (15g Carbs) 8 oz Skim Milk (8g Protein) Total: 200 Calories Meal 4: (1) Slice Whole wheat bread (14g Carbs) w/ light butter spread 3 oz Baked Lemon Salmon (23g Protein) Cauliflower & Cheese (Fiber) Total: 300 Calories Meal 5: 1/2 Banana Nut Muffin (16g Carbs) 8 oz Skim Milk (8g Protein) Total: 200 Calories Meal 6: 1/2 Cup Oatmeal w/ cinnamon and a tsp honey (17g Carbs) 1  Whole Egg, 1 Egg white (14g Protein) Total: 300 Calories Total 1400 calories approximately. I am about 400 calories shy of my 1800 calorie a day requirement (BMR). This shortage is okay as long as I don't drop under 1200 calories. The extra 400 calories I need may come from condiments like butter, honey, etc. What do you have planned?

Sounds like a great plan on a solid concept James, but I'm afraid I can't do it...if I ate that many carbs they'd be smelling me in New York!

I don't want to lose anymore anyway. I'm actually trying to gain a few and bulk up. This has been hard not tolerating the carbs...any thoughts?

Bekah

Bulking is what I am trying to do in about 1 month. I am 179lbs now, my new goal is 172lbs, I will start bulking up from there. I am seriously researching how to bulk with lean mass and little fat. I will be presenting my findings soon. I can't do protein shakes so my bulk plan will mainly from whole foods. I always look at the biochemistry of the body, so my plan will focus around this.

that many carbs would just scare the crap out of me.  How do you figure what your BMR is?  When do you have time & space to get your water in? I just started keeping track with the daily plate. And that is working good so far.  I do like the menu that your posting . it give us underachievers ,with cooking, good ideas. lol

Haha, I know the carbs are something that are discussed daily on these forums. Carbs are the body's energy source, when balanced with protein, carbs are not harmful. Here is the BMR Calculator I use. It's a spreadsheet, so you can save it and use it anytime. http://freedomfly.net/x.php?adminid=355&tid=4400 I drink my 20 oz water in between meals. I usually eat 2-3 hours. I only drink 60 oz of water a day. Dailyplate rocks! I use it to track my calories just to ensure I don't go over my BMR.

Well, I will anxiously await your bulking plan.

I am 100 pounds and the BMR calculator says I'm supposed to be at 1640 cals a day. I'm having trouble getting that. In fact - I think I've only hit that 1 day in the past 3 months. I seem to average about 1200. I guess I could increase the fats - that would add some calories without the deleterious effects of the carbs. Dunno - it's trial and error right now!

Great menu! I like the 200-300 calorie meals.  The only problem i would have is the milk, Milk has a LOT of sugar (lactose) and it would mess me up. I think per cup it has 12 grams of sugar. That would send me to the couch for a couple hours if I drank it with a muffin or oatmeal.  Instead, I would eat a piece of string cheese. Which I do everday. There's less than a gram of sugar in that! But if you can do this menu without crashing then that is awesome! Molly

 

I'm not doing perfect, but I'm really trying to keep the 15:7 rule.  It actually isn't all that high in carbs for me and it feels really balanced, if I need/want more protein I just add more protein. Like my Breakfast today was a turkey/provolone cheese wrapped in a Whole Wheat Tortilla. It was 21 grams carbs 25 grams protein, so more protein then was needed. Eating 15-30 grams of carbs a meal I still end up eating around 100 carbs a day, which isn't LOW LOW LOW, but it  isn't high either, it feels very moderate and balanced to me, and I'm noticing when I follow that rule I am never hungry, I think I have had a blood sugar problem for some time..and that may have been the cause of a lot of my problems. Like constant grazing, night time eating...etc.

So, meal one, turkey and cheese wrap 400 calories 21 carbs 25 protein.

Meal two, 1 cup brown rice sf/ff rice pudding. 15 carbs 7 protein 200 calories

meal three, 1 slice rye bread 3 oz tuna, 1TBS Omega light mayo spread. 21 carbs, 24 protein, 235 calories

Meal four, sugar free light yogurt, 1 string cheese. 15 carbs, 12 protein, 180 calories.

Meal five, 1/2  cup whole wheat Pasta, 4 oz chicken breast, marinara sauce. 30 carbs, 27 protein, 300 calories.

Meal six, 1 cup rice puding.  15 carbs, 7 protein 200 calories.

Carb total 87, Protein total 75 , calorie total 1215

I may add a protein drink right before bed, adding 3 carbs, 27 grams protein, and 140 calories

oops the math on that was wrong. I meant to cut out the pasta/chicken meal as I was going over my calorie limit. So the totals at the bottom should be correct WITHOUT the pasta meal included.. I'll make room for that tomorrow maybe, i had kind of a high calorie breakfast, so I have to make up for that by cutting out somewhere else :) Leslee

AWESOME! You actually made the rice pudding balanced? I need the recipe! Your menu looks fantastic! The key is not feeling hungry and the added benefit is the weight loss!