Friday Menu (Wagoneers)

Meal 1:
3oz Hash browns (15g Carbs)
1 Egg (7g Protein)
Total: 200 calories

Meal 2:
(2) Slices of Whole Wheat Bread (15g Carbs)
2 oz of Honey Baked Ham (11g Protein)
Dijon Mustard
Total: 200 calories

Meal 3:
1/2 C Rice (30g Carbs)
4 oz Grilled Steak Sliced (24g Protein)
1/2 C Stir fry veggies 
Total: 400 Calories

Meal 4:
1 Hot Dog (7g Protein)
1/2 C Grilled Beans (29g Carbs, 7g Protein) I balance here because these beans have hidden sugars in them and will spike blood sugar.
Total: 400 calories 

Meal 5:
4 Oreo Cookies (15g Carbs)
8 oz Milk (8g Protein)
Total: 200 Calories

Workout: Wagon Workout Plan + HIIT Running (1.5 Hours)

Post Workout Meal:
Nature Valley Honey & Oats Bar (Sugar in the bar creates the insulin spike to stop the production of Cortisol) (30g Carbs)
(2) Slice White Bread (15g Carbs)
1 Tbsp Jelly (15g Carbs)
2 Tbsp Peanut Butter (7g Protein)
Total Refined Sugars in order to halt Cortisol: 60g Carbs. (Remember after vigorous workouts, the body will turn off fat storage in order to replace glycogen for the muscles.)

Meal 6:
4 oz Baked Chicken (27g Protein)
1/2 Baked Potato (30g Carbs)
1/2 C Cauliflower & Cheese
Total: 400 Calories

Total: Approximately 1800 Calories. All meals balanced, hunger under control.

Hi James, I have been playing catch-up today by reading all your posts.  Can you please let me know my BMR, I tried using the link and I am confused. Weight 235   Height 5' 7" The menu you post daily is that more geared towards you and your BMR???   How do we change to reflect our BMR. Laura

Hi Laura! I need your age as well, you can shoot that to me in a message. The Yoga DVD I brought was Namaste Yoga by Kate Potter. Very good!!!

     Also a quick question, what DVD do you recommend for

Yoga beginners??  

Sorry James I am a Young   46

 Here are your numbers: 

Harris-Benedict Formula				Men							Women
Activity Levels				Maintain	Build Mass			Lose Weight			Maintain	Build Mass			Lose Weight
Sedentary				2481	2853	-	2977	1981	-	2109	2125	2443	-	2550	1700	-	1806
Lightly Active				2843	3269	-	3411	2343	-	2416	2435	2800	-	2921	1948	-	2069
Moderately Active				3205	3685	-	3846	2705	-	2724	2744	3156	-	3293	2196	-	2333
Very Active				3566	4101	-	4280	3066	-	3031	3054	3512	-	3665	2443	-	2596
Extra Active				3928	4518	-	4714	3428	-	3339	3364	3869	-	4037	2691	-	2859
*Harris-Benedict Formula requires input of Weight, Age and Height only.

Hi James--Hope you are well today!! Day 4 for me!!  Things are going great!! Meal 1:  (about 7:15am) Special K Milk Protein Powder Meal 2:  (about 10:15am) 2 slices 45 cal. bread Tuna Salad I honestly could only hold half of this sandwich so I wrapped up the other half. Walked 1 1/2 miles and ate the other half of my sandwich about 12:00pm Meal 3:  (2:15pm-got back from the pool) Rice cake, PB, SF jelly Meal 4:  (probably about 5:15pm) Chicken Baked Potato Meal 5:  who knows--I'll figure out something!! Question---How is my eating going?  A few concerns--I do not measure my food--I just have an approx. amount of 1 carb and 1 protein.  I know roughly what a portion looks like and I do read the labels of all foods to know how much I should have.  I know this isn't the best way to do things but James, I honestly can't bring myself to measure/weigh all my food!!  Most carbs I do measure because I know the 14 carbs can add up quickly!! Also, you will see that I am having a hard time getting in 6 meals!!  I'm sure some days it won't be a problem but what about the days I can't get them in?  I guess if it's just a couple days a week that will help my calorie intake to fluctuate and keep my body guessing.  But what if this becomes more than a couple of days a week?  Is there something I can drink with a light snack that will give me the calories and portions I need without it being something as substantial as chicken or a sandwich? Last question--do I need to have a snack after "working out"?  I say "working out" because right now, all I am doing is walking 2-3 days a week per your suggestion.  I don't see that it's that substantial of a work out but you would know if it would necessitate a snack or not. I'm going to get a Yoga DVD today.  I just can't see myself doing Yoga, but who knows--I never thought I could eat 6 times a day and lose weight!!  I'm up for the challenge!! I wish you well in your endeavors and goals during your weight loss journey.  You have certainly set your mind to reaching your goals but I'm sure there are times you struggle like any of us with making the right choices, whether it be food or exercise.   Again, thanks for taking the time to lead the Wagon Train!! Robin

Robin! You are a Wagon Master! You meal plans are fantastic! Don't sweat the counting and weighing. As long as you don't eat over 2 servings of carbs and protein a meal, you will be at a maximum of 400 calories. If you are eating 4-5 meals at the max, that is about 1600-2000 calories, and I think your BMR is about 2000 max in order to maintain (I might be wrong but what is your maintenance BMR?). As long as you don't cut back too far, your body will continue to burn fat. Well, drinking something too add a few more calories so you can meet your daily requirement? You should know by know I LOVE milk! That is the only thing I drink besides water. If you have to get in a little more calories a day, peanut butter and crackers are great (Balanced of course). What I do, if I am short a couple hundred calories (200-400 calories), I eat a Banquet Frozen Meal, or Lean Cruisine Meal that is balanced. In time, you should be able to eat a little more so just take in what you can and keep everything balanced! Did you sneak a peek at the scale yet?

We figured my calories needed to lose 1-2 lbs. per week would be 1300.  I only eat 1 carb and 1 protein per meal.  6 meals per day at 200 calories per meal puts me at 1200.  I do have a couple of cold coffees a day and add approx 1/2 cup milk to each drink.  I also allow for the fact that I don't accurately measure my calories.  I have looked at the frozen dinners.  Everyone I have looked at go well beyond my 1 carb serving per day.  Most are at least 30-35 carbs per meal.  If I am to stay within 1300 calories, it seems like I must keep my calories to roughly 200 per meal.  If I feel like I'm down in calories a little, I'll have a couple of cracker and PB. Also, yes, I have got on the scales and since Tuesday am I have lost 4lbs!!!  I'm sure I won't keep up this pace but it sure is a good jump start!!

 CONGRATS ON THE WEIGHT LOSS ROBIN!!!! Do you know 4lbs is a lot in 1 week! The best part of all this was you were enjoying the foods you love and you didn't feel deprived! BIG SUPER HUGS! Let's keep losing together!