Guest guest Posted March 26, 2001 Report Share Posted March 26, 2001 Hi all. First I want to say how great this list has been to keep me motivated on this program. I just finished week 8 and am very pleased with how good I feel and the gains in strength I've made. Like some others, (most recently and Dawn), I'm not seeing a whole lot of results in tone although I can definately feel the stronger muscles under the surface. I've gone from a size 10 to an 8 but have not lost anything beyond the initial 4 lbs during the first 2-3 weeks (maybe this was mostly water?). I'm assuming I've lost some fat and gained muscle causing my net zero change in scale weight these last 6 weeks since my strength is increasing each week and I " feel " thinner " although am always surprised to look much the same in mirror. These past 2-3 weeks I've tried to incorporate some of the suggestions made by those on this list - most notably Kits consistant reminder to track the weight training portion and to try and increase the weight or reps for at least one set at every workout. That has helped a lot in making sure I'm improving each time and not doing the same weight over and over. I'm posting now because I'd like a little feedback on an average usual day's meals for me. I started by watching portions and thought I was doing OK. After not seeing big changes in my appearance, I started tracking the nutrition breakdown a bit more and tweaked a few things. I know I dont follow the diet 100% but I try to come close and my daily eating pattern is fairly consistant. Maybe one of you can spot a problem that I'm overlooking that might be keeping me from dropping the body fat. First and foremost, I do my cardio at night due to having 2 young children to get off to preschool in the AM. This really works well for me schedule wise but if you think its what is really holding back the fat loss, let me know. Meal 1- Breakfast (around 8:30am): Coffee with: 1 scoop precision protein (100 cal, 2 carb, 1 fat, 20 protein) 1 packet equal 1 tablespoon fat free Hazelnut coffee creamer (25 cal, 5 carb, 0 fat, 0 protein) 1 teapsoon creatine 1 plain/dry Eggo nutragrain blueberry waffle (75 cal, 15 carb, 1.5 fat, 2.5 protein) Total: 200 cal, 22 carb, 2.5 fat, 22.5 protein Meal 2 - 10:30am Myoplex Deluxe chocolate fudge bar 340 cal, 43 carb, 7 fat, 24 protein * I know this is too high in cal/carbs and I should switch to Myoplex lite chocolate and add some protein to balance out the carb/protein but last few visits to GNC they have only had the deluxe in stock. I KNOW I should just order online but I get really great discounted prices at this GNC (they are a " competitor store " and have prices better than what I've seen in the online grid someone put out when I go on the 1st Tuesday of the month and get an additional 20% off) Meal 3 - (1-1:30pm) and Lean cuisine usually 250 cal, 5-7 fat, 20-25 carb, 20-25 protein. I try to buy the balanced carb/protein varieties. Meal 4 - 4:30pm: 1/2 to 3/4 cup low fat cottage cheese with small fruit or lean Meal 4 - 4:30pm:cuisine dinner Meal 5 - 7pm: Portion meat (pork loin, chicken, or small steak) with small baked potato. Lately I've been making a chicken and rice dish at least one a week for dinner that includes: 1 can Cambell's Healthy request Cream of chicken or mushroom soup 1 cup brown rice water 2 large chicken breast Makes about 4 servings (dinner and leftovers). Per serving: Cream soup: 35 cal, 1.5 fat, 6 carb, 1 protein chicken: ??? est. - 100 cal, 2 fat, 0 carb, 20 protein brown rice - 75 cal, 1 fat, 16 carb, 2 protein Meal 6 - 10pm (after cardio or weight training workout) 1/2 Myoplex deluxe chocolate cream shake with xtra scoop protein powder 150 cal, 1 fat, 40 protein, 13 carb. Usually one very small cheat per day of 2-3 jellybeans, 1 girl scout cookie, etc. Just a tiny bit satisfies my sweet tooth craving. Thanks for any feedback you can provide! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 26, 2001 Report Share Posted March 26, 2001 Hi all. First I want to say how great this list has been to keep me motivated on this program. I just finished week 8 and am very pleased with how good I feel and the gains in strength I've made. Like some others, (most recently and Dawn), I'm not seeing a whole lot of results in tone although I can definately feel the stronger muscles under the surface. I've gone from a size 10 to an 8 but have not lost anything beyond the initial 4 lbs during the first 2-3 weeks (maybe this was mostly water?). I'm assuming I've lost some fat and gained muscle causing my net zero change in scale weight these last 6 weeks since my strength is increasing each week and I " feel " thinner " although am always surprised to look much the same in mirror. These past 2-3 weeks I've tried to incorporate some of the suggestions made by those on this list - most notably Kits consistant reminder to track the weight training portion and to try and increase the weight or reps for at least one set at every workout. That has helped a lot in making sure I'm improving each time and not doing the same weight over and over. I'm posting now because I'd like a little feedback on an average usual day's meals for me. I started by watching portions and thought I was doing OK. After not seeing big changes in my appearance, I started tracking the nutrition breakdown a bit more and tweaked a few things. I know I dont follow the diet 100% but I try to come close and my daily eating pattern is fairly consistant. Maybe one of you can spot a problem that I'm overlooking that might be keeping me from dropping the body fat. First and foremost, I do my cardio at night due to having 2 young children to get off to preschool in the AM. This really works well for me schedule wise but if you think its what is really holding back the fat loss, let me know. Meal 1- Breakfast (around 8:30am): Coffee with: 1 scoop precision protein (100 cal, 2 carb, 1 fat, 20 protein) 1 packet equal 1 tablespoon fat free Hazelnut coffee creamer (25 cal, 5 carb, 0 fat, 0 protein) 1 teapsoon creatine 1 plain/dry Eggo nutragrain blueberry waffle (75 cal, 15 carb, 1.5 fat, 2.5 protein) Total: 200 cal, 22 carb, 2.5 fat, 22.5 protein Meal 2 - 10:30am Myoplex Deluxe chocolate fudge bar 340 cal, 43 carb, 7 fat, 24 protein * I know this is too high in cal/carbs and I should switch to Myoplex lite chocolate and add some protein to balance out the carb/protein but last few visits to GNC they have only had the deluxe in stock. I KNOW I should just order online but I get really great discounted prices at this GNC (they are a " competitor store " and have prices better than what I've seen in the online grid someone put out when I go on the 1st Tuesday of the month and get an additional 20% off) Meal 3 - (1-1:30pm) and Lean cuisine usually 250 cal, 5-7 fat, 20-25 carb, 20-25 protein. I try to buy the balanced carb/protein varieties. Meal 4 - 4:30pm: 1/2 to 3/4 cup low fat cottage cheese with small fruit or lean Meal 4 - 4:30pm:cuisine dinner Meal 5 - 7pm: Portion meat (pork loin, chicken, or small steak) with small baked potato. Lately I've been making a chicken and rice dish at least one a week for dinner that includes: 1 can Cambell's Healthy request Cream of chicken or mushroom soup 1 cup brown rice water 2 large chicken breast Makes about 4 servings (dinner and leftovers). Per serving: Cream soup: 35 cal, 1.5 fat, 6 carb, 1 protein chicken: ??? est. - 100 cal, 2 fat, 0 carb, 20 protein brown rice - 75 cal, 1 fat, 16 carb, 2 protein Meal 6 - 10pm (after cardio or weight training workout) 1/2 Myoplex deluxe chocolate cream shake with xtra scoop protein powder 150 cal, 1 fat, 40 protein, 13 carb. Usually one very small cheat per day of 2-3 jellybeans, 1 girl scout cookie, etc. Just a tiny bit satisfies my sweet tooth craving. Thanks for any feedback you can provide! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 26, 2001 Report Share Posted March 26, 2001 In a message dated 3/26/01 2:18:07 PM Eastern Standard Time, mlmcfee@... writes: << I'm posting now because I'd like a little feedback on an average usual day's meals for me. I >> Oh, perhaps this will help: I'm 5'4 and weight 140 lbs. I never did a BF% test but I'd like to think 130 would be my ideal of around 18% BF (considering the muscle gains this program gives us). I was 130 before the birth of my son 18 months ago and was about a size 6/8. With the added muscle, I think 130 would put be at a solid, toned size 6. I'm terrible with numbers so can't quite get the BMR thing figured out. If someone could help with that I'd be so grateful! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 26, 2001 Report Share Posted March 26, 2001 First and foremost, I do my cardio at night due to having 2 young children to get off to preschool in the AM. This really works well for me schedule wise but if you think its what is really holding back the fat loss, let me know......>>>>>>It will work , but you are not burning as many calories, try tweaking on cardio days by adding 10-20 minutes of moderate cardio to the end. Meal 1- Breakfast (around 8:30am): Coffee with: 1 scoop precision protein (100 cal, 2 carb, 1 fat, 20 protein) 1 packet equal 1 tablespoon fat free Hazelnut coffee creamer (25 cal, 5 carb, 0 fat, 0 protein) 1 teapsoon creatine 1 plain/dry Eggo nutragrain blueberry waffle (75 cal, 15 carb, 1.5 fat, 2.5 protein) Total: 200 cal, 22 carb, 2.5 fat, 22.5 protein >>>>>I wouldn't count the protein from the waffle and recognize it is high Glycemic and will cause a spike in blood glucose and then insulin. You may be hungrier later than if you'd had fruit or yogurt. Meal 2 - 10:30am Myoplex Deluxe chocolate fudge bar 340 cal, 43 carb, 7 fat, 24 protein >>>>>Look for the new EAS low carb bar or Labrada Lean Body or Pure Protein by World Wide. Then you can have half of each of the Deluxe and one of them to balance. * I know this is too high in cal/carbs and I should switch to Myoplex lite chocolate and add some protein to balance out the carb/protein but last few visits to GNC they have only had the deluxe in stock. I KNOW I should just order online but I get really great discounted prices at this GNC (they are a " competitor store " and have prices better than what I've seen in the online grid someone put out when I go on the 1st Tuesday of the month and get an additional 20% off) Meal 3 - (1-1:30pm) and Lean cuisine usually 250 cal, 5-7 fat, 20-25 carb, 20-25 protein. I try to buy the balanced carb/protein varieties. If you are relying on lean cuisine as an authorized meal, you are doing yourself a disservice. As a quick emergency meal is one thing but a couple a day, day in and day out may be interfering with your progress. I recommend looking for unprocessed alternatives or precooking and freezing your own meals on the weekends. Also most of the carbs will be high Glycemic, which can cause more hunger. After all white rice and mashed potatoes are not much better than table sugar. Sodium could also be an issue but I have not checked this product specifically for sodium. Meal 4 - 4:30pm: 1/2 to 3/4 cup low fat cottage cheese with small fruit or lean Meal 4 - 4:30pm:cuisine dinner >>>>>>First choice good, second questionable per above. Note that cottage cheese comes in low sodium varieties Meal 5 - 7pm: Portion meat (pork loin, chicken, or small steak) with small baked potato. Lately I've been making a chicken and rice dish at least one a week for dinner that includes: 1 can Cambell's Healthy request Cream of chicken or mushroom soup 1 cup brown rice water 2 large chicken breast Makes about 4 servings (dinner and leftovers). Per serving: Cream soup: 35 cal, 1.5 fat, 6 carb, 1 protein chicken: ??? est. - 100 cal, 2 fat, 0 carb, 20 protein brown rice - 75 cal, 1 fat, 16 carb, 2 protein >>>>>Save your cream soups for free day and 2 breasts cut into four means you are short on the protein. Brown rice and baked potatoes are authorized but are moderately high Glycemic. Meal 6 - 10pm (after cardio or weight training workout) 1/2 Myoplex deluxe chocolate cream shake with xtra scoop protein powder 150 cal, 1 fat, 40 protein, 13 carb. >>>>>>>Low carb, but okay for a last meal of the day. Usually one very small cheat per day of 2-3 jellybeans, 1 girl scout cookie, etc. Just a tiny bit satisfies my sweet tooth craving. >>>>>>>In my opinion you will have less cravings if you avoid processed foods and get more low Glycemic carbs in your meals. If you are cheating regularly then have it as part of your post weight workout meal, since that's when you need high Glycemic carbs. Thanks for any feedback you can provide! Just some thoughts. Not offered for guilt purposes. My remedy for guilt is 50 crunches. :=))) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 26, 2001 Report Share Posted March 26, 2001 First and foremost, I do my cardio at night due to having 2 young children to get off to preschool in the AM. This really works well for me schedule wise but if you think its what is really holding back the fat loss, let me know......>>>>>>It will work , but you are not burning as many calories, try tweaking on cardio days by adding 10-20 minutes of moderate cardio to the end. Meal 1- Breakfast (around 8:30am): Coffee with: 1 scoop precision protein (100 cal, 2 carb, 1 fat, 20 protein) 1 packet equal 1 tablespoon fat free Hazelnut coffee creamer (25 cal, 5 carb, 0 fat, 0 protein) 1 teapsoon creatine 1 plain/dry Eggo nutragrain blueberry waffle (75 cal, 15 carb, 1.5 fat, 2.5 protein) Total: 200 cal, 22 carb, 2.5 fat, 22.5 protein >>>>>I wouldn't count the protein from the waffle and recognize it is high Glycemic and will cause a spike in blood glucose and then insulin. You may be hungrier later than if you'd had fruit or yogurt. Meal 2 - 10:30am Myoplex Deluxe chocolate fudge bar 340 cal, 43 carb, 7 fat, 24 protein >>>>>Look for the new EAS low carb bar or Labrada Lean Body or Pure Protein by World Wide. Then you can have half of each of the Deluxe and one of them to balance. * I know this is too high in cal/carbs and I should switch to Myoplex lite chocolate and add some protein to balance out the carb/protein but last few visits to GNC they have only had the deluxe in stock. I KNOW I should just order online but I get really great discounted prices at this GNC (they are a " competitor store " and have prices better than what I've seen in the online grid someone put out when I go on the 1st Tuesday of the month and get an additional 20% off) Meal 3 - (1-1:30pm) and Lean cuisine usually 250 cal, 5-7 fat, 20-25 carb, 20-25 protein. I try to buy the balanced carb/protein varieties. If you are relying on lean cuisine as an authorized meal, you are doing yourself a disservice. As a quick emergency meal is one thing but a couple a day, day in and day out may be interfering with your progress. I recommend looking for unprocessed alternatives or precooking and freezing your own meals on the weekends. Also most of the carbs will be high Glycemic, which can cause more hunger. After all white rice and mashed potatoes are not much better than table sugar. Sodium could also be an issue but I have not checked this product specifically for sodium. Meal 4 - 4:30pm: 1/2 to 3/4 cup low fat cottage cheese with small fruit or lean Meal 4 - 4:30pm:cuisine dinner >>>>>>First choice good, second questionable per above. Note that cottage cheese comes in low sodium varieties Meal 5 - 7pm: Portion meat (pork loin, chicken, or small steak) with small baked potato. Lately I've been making a chicken and rice dish at least one a week for dinner that includes: 1 can Cambell's Healthy request Cream of chicken or mushroom soup 1 cup brown rice water 2 large chicken breast Makes about 4 servings (dinner and leftovers). Per serving: Cream soup: 35 cal, 1.5 fat, 6 carb, 1 protein chicken: ??? est. - 100 cal, 2 fat, 0 carb, 20 protein brown rice - 75 cal, 1 fat, 16 carb, 2 protein >>>>>Save your cream soups for free day and 2 breasts cut into four means you are short on the protein. Brown rice and baked potatoes are authorized but are moderately high Glycemic. Meal 6 - 10pm (after cardio or weight training workout) 1/2 Myoplex deluxe chocolate cream shake with xtra scoop protein powder 150 cal, 1 fat, 40 protein, 13 carb. >>>>>>>Low carb, but okay for a last meal of the day. Usually one very small cheat per day of 2-3 jellybeans, 1 girl scout cookie, etc. Just a tiny bit satisfies my sweet tooth craving. >>>>>>>In my opinion you will have less cravings if you avoid processed foods and get more low Glycemic carbs in your meals. If you are cheating regularly then have it as part of your post weight workout meal, since that's when you need high Glycemic carbs. Thanks for any feedback you can provide! Just some thoughts. Not offered for guilt purposes. My remedy for guilt is 50 crunches. :=))) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 > > I'm terrible with numbers so can't quite get the BMR thing figured out. If > someone could help with that I'd be so grateful! You have to know your body fat % to figure out your BMR. Glenda Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 Glenda, Can you give the formula for calculating the BMR?? Thanks! Cheryl Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 Glenda, Can you give the formula for calculating the BMR?? Thanks! Cheryl Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 I am wrong to think that a myoplex lite bar or shake is considered a meal? also, when I have peanut butter and an apple as a meal do I need to have something else with it like a glass of skim milk to bring up my carb and protein amounts? Thanks for the help - AMY > > > First and foremost, I do my cardio at night due to having 2 young children > to > get off to preschool in the AM. This really works well for me schedule wise > but if you think its what is really holding back the fat loss, let me > know......>>>>>>It will work , but you are not burning as many calories, try > tweaking on cardio days by adding 10-20 minutes of moderate cardio to the > end. > > Meal 1- Breakfast (around 8:30am): > > Coffee with: > 1 scoop precision protein (100 cal, 2 carb, 1 fat, 20 protein) > 1 packet equal > 1 tablespoon fat free Hazelnut coffee creamer (25 cal, 5 carb, 0 fat, 0 > protein) > 1 teapsoon creatine > > 1 plain/dry Eggo nutragrain blueberry waffle (75 cal, 15 carb, 1.5 fat, 2.5 > protein) > > Total: 200 cal, 22 carb, 2.5 fat, 22.5 protein > > >>>>>I wouldn't count the protein from the waffle and recognize it is high > Glycemic and will cause a spike in blood glucose and then insulin. You may > be hungrier later than if you'd had fruit or yogurt. > > Meal 2 - 10:30am > Myoplex Deluxe chocolate fudge bar > 340 cal, 43 carb, 7 fat, 24 protein > > >>>>>Look for the new EAS low carb bar or Labrada Lean Body or Pure Protein > by World Wide. Then you can have half of each of the Deluxe and one of them > to balance. > > * I know this is too high in cal/carbs and I should switch to Myoplex lite > chocolate and add some protein to balance out the carb/protein but last few > visits to GNC they have only had the deluxe in stock. I KNOW I should just > order online but I get really great discounted prices at this GNC (they are > a > " competitor store " and have prices better than what I've seen in the online > grid someone put out when I go on the 1st Tuesday of the month and get an > additional 20% off) > > Meal 3 - (1-1:30pm) and > > Lean cuisine usually 250 cal, 5-7 fat, 20-25 carb, 20-25 protein. I try to > buy the balanced carb/protein varieties. If you are relying on lean cuisine > as an authorized meal, you are doing yourself a disservice. As a quick > emergency meal is one thing but a couple a day, day in and day out may be > interfering with your progress. I recommend looking for unprocessed > alternatives or precooking and freezing your own meals on the weekends. > Also most of the carbs will be high Glycemic, which can cause more hunger. > After all white rice and mashed potatoes are not much better than table > sugar. Sodium could also be an issue but I have not checked this product > specifically for sodium. > > > Meal 4 - 4:30pm: > > 1/2 to 3/4 cup low fat cottage cheese with small fruit or lean Meal 4 - > 4:30pm:cuisine dinner > > >>>>>>First choice good, second questionable per above. Note that cottage > cheese comes in low sodium varieties > > > Meal 5 - 7pm: > > Portion meat (pork loin, chicken, or small steak) with small baked potato. > Lately I've been making a chicken and rice dish at least one a week for > dinner that includes: > > 1 can Cambell's Healthy request Cream of chicken or mushroom soup > 1 cup brown rice > water > 2 large chicken breast > > Makes about 4 servings (dinner and leftovers). Per serving: > > Cream soup: 35 cal, 1.5 fat, 6 carb, 1 protein > chicken: ??? est. - 100 cal, 2 fat, 0 carb, 20 protein > brown rice - 75 cal, 1 fat, 16 carb, 2 protein > > >>>>>Save your cream soups for free day and 2 breasts cut into four means > you are short on the protein. Brown rice and baked potatoes are authorized > but are moderately high Glycemic. > > Meal 6 - 10pm (after cardio or weight training workout) > 1/2 Myoplex deluxe chocolate cream shake with xtra scoop protein powder > 150 cal, 1 fat, 40 protein, 13 carb. > > >>>>>>>Low carb, but okay for a last meal of the day. > > > Usually one very small cheat per day of 2-3 jellybeans, 1 girl scout cookie, > etc. Just a tiny bit satisfies my sweet tooth craving. > > >>>>>>>In my opinion you will have less cravings if you avoid processed > foods and get more low Glycemic carbs in your meals. If you are cheating > regularly then have it as part of your post weight workout meal, since > that's when you need high Glycemic carbs. > > > Thanks for any feedback you can provide! > > Just some thoughts. Not offered for guilt purposes. My remedy for guilt is > 50 crunches. :=))) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 In a message dated 3/26/01 4:44:17 PM Eastern Standard Time, kit.keyes@... writes: << Just some thoughts. Not offered for guilt purposes. My remedy for guilt is 50 crunches. :=))) >> Thank you Kit for your detailed review of my diet. I guess I know I'm lazy about the food and try to cut corners by buying quasy authorized Prepackaged foods out of a box. I'm going to try and focus on what you said for the last four weeks and hopefully build on better habits for my next 12 weeks (as I plan to continue this BFL way of eating indefinately). PS. I forgot to mention I did start adding 10 minutes of low intensity cardio after my 20 minutes and have started doing more of the HIT method on my stepper than the straight cardio. I'm a sweaty mess when I'm through so I hope it boosts my fat burning results this month. Thanks again! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 Hard to say, but I know Grand Champion Lezlee often used that for a "snack" meal. As long as you are within your calorie range, some meals can be smaller and some bigger. And I don consider the shakes and bars "meals". Cheryl C. ---------------------------------------------------------------------- >when I have peanut butter and an apple as a meal do I need to have something else with it > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 Amy, I consider myself eating 6 meals per day so I do think of a shake as a meal. Be careful with the peanut butter. It's hard to get enough of it to be considered a protein without getting way too much fat and too many calories. I use a little of it sparingly for taste (I LOVE peanut butter) and then add protein powder to up the protein count. Sara I am wrong to think that a myoplex lite bar or shake is considered a meal?also, when I have peanut butter and an apple as a meal do I need to have something else with it like a glass of skim milk to bring up my carb and protein amounts?Thanks for the help - AMY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 In a message dated 3/27/01 3:43:41 PM Eastern Standard Time, amykro@... writes: << So peanut butter , apple and some cottage cheese would be better for me to eat ? - thanks- AMY >> Amy, you REALLY want to keep that peanut butter and apple don't you? :-) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 In a message dated 3/27/01 3:43:41 PM Eastern Standard Time, amykro@... writes: << So peanut butter , apple and some cottage cheese would be better for me to eat ? - thanks- AMY >> Amy, you REALLY want to keep that peanut butter and apple don't you? :-) Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 >>>>much peanut butter? watch your calories to be sure you are within your target range. So peanut butter , apple and some cottage cheese would be better for me to eat ? - thanks- AMY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 Re: How's my eating plan In a message dated 3/26/01 4:44:17 PM Eastern Standard Time, kit.keyes@... writes: << Just some thoughts. Not offered for guilt purposes. My remedy for guilt is 50 crunches. :=))) >> Thank you Kit for your detailed review of my diet. I guess I know I'm lazy about the food and try to cut corners by buying quasy authorized Prepackaged foods out of a box. >>>>We are all looking for shortcuts to make it easier. At least I know I do and did hopefully build on better habits for my next 12 weeks (as I plan to continue this BFL way of eating indefinately). >>>>>>It is common to continue to get better during each round and from one round to the next. Bill has you focus on three things at a time until they become habit. Progress is made in many manageable steps. You are doing great! My comments are offered as things to look at for possible inclusion into your plan. You are in control and you're a winner. keep up the good work Champ! PS. I forgot to mention I did start adding 10 minutes of low intensity cardio after my 20 minutes and have started doing more of the HIT method on my stepper than the straight cardio. I'm a sweaty mess when I'm through so I hope it boosts my fat burning results this month. I remember my first round. I always covered up with a long sleeve shirt and sweats. I came to love peeling off the soaked shirt when done with cardio. It concretely represented the effort I had just put out. Just loved it! I still sweat like crazy, but dress light to stay as cool as possible on cardio day. Thanks again! My pleasure! All the best! Kit Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 I have been eating 2 tablespoons with an apple. > >>>>much peanut butter? watch your calories to be sure you are within your > target range. > So peanut butter , apple and some cottage cheese would be better for > me to eat ? - thanks- AMY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 may want to cut down to one or two teaspoons, just for the taste, unless you can handle the extra calories. The calories add up quickly to 190 for 2 T. see below: Nutrition Facts Food Item PEANUT BUTTER,SMOOTH STYLE,WO/SALT Quantity 2 tablespoons ( 1 oz or 32 g ) Calories 190 Total Fat 16 g Saturated Fat 3 g Monounsaturated Fat 8 g Polyunsaturated Fat 4 g Cholesterol 0 g Sodium 5 mg Total Carbohydrate 6 g Dietary Fiber 2 g Protein 8 g (Kit's note: incomplete protein-must combine with a grain to make up for deficiencies) ---------------------------------------------------------------------------- --------------- I have been eating 2 tablespoons with an apple. watch your calories to be sure you are within your target range. > So peanut butter , apple and some cottage cheese would be better for me to eat ? - thanks- AMY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 27, 2001 Report Share Posted March 27, 2001 may want to cut down to one or two teaspoons, just for the taste, unless you can handle the extra calories. The calories add up quickly to 190 for 2 T. see below: Nutrition Facts Food Item PEANUT BUTTER,SMOOTH STYLE,WO/SALT Quantity 2 tablespoons ( 1 oz or 32 g ) Calories 190 Total Fat 16 g Saturated Fat 3 g Monounsaturated Fat 8 g Polyunsaturated Fat 4 g Cholesterol 0 g Sodium 5 mg Total Carbohydrate 6 g Dietary Fiber 2 g Protein 8 g (Kit's note: incomplete protein-must combine with a grain to make up for deficiencies) ---------------------------------------------------------------------------- --------------- I have been eating 2 tablespoons with an apple. watch your calories to be sure you are within your target range. > So peanut butter , apple and some cottage cheese would be better for me to eat ? - thanks- AMY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 28, 2001 Report Share Posted March 28, 2001 Yeah know what it is, I have a tendency to get into food ruts. I will find something I like to eat and I will eat it everyday. Now that I eat six meals a day I like having PB and apple as one of my meals and I want to know if it is a good bfl choice or not. - AMY > In a message dated 3/27/01 3:43:41 PM Eastern Standard Time, > amykro@p... writes: > > << So peanut butter , apple and some cottage cheese would be better for > me to eat ? - thanks- AMY >> > > Amy, you REALLY want to keep that peanut butter and apple don't you? :-) > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 28, 2001 Report Share Posted March 28, 2001 The apple is fine....but youve not got enough protein to make a complete meal. The carbs in the apple will far out proportion the little amt of protein in the pb..... to get enough protein from the pb, youll have loads of fat added to your day ....ewwwwww LOL You might want to eat 1/2 cup or a little more of cottage cheese, and then smear a tbs of pb on your apple ~~ also, if you are really stuck on the pb (no pun intended! LOL) then you might try to find some natural peanut butter, instead of regular stuff..... natural pb still isnt perfect, but I think nutritionally it might be better Yeah know what it is, I have a tendency to get into food ruts. I will find something I like to eat and I will eat it everyday. Now that I eat six meals a day I like having PB and apple as one of my meals and I want to know if it is a good bfl choice or not. - AMY Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 28, 2001 Report Share Posted March 28, 2001 > > also, if you are really stuck on the pb (no pun intended! LOL) then you might try to find some natural peanut butter, instead of regular stuff..... natural pb still isnt perfect, but I think nutritionally it might be better > Natural peanut butter doesn't have that hydrogenated stuff. It also seems to have a stronger flavor, so a little goes a long way. I, too, love peanut butter, but have chosen to limit it until I reach an acceptable body fat level. I'm also curious about getting the most out of supplements. I've been taking l-glutamine with breakfast (an hour or so after working out) and BetaLean prior to the mid-AM and mid-PM meals. How could BetaGen fit in to that regimen and is BetaGen an effective fat loss supplement? Taking anything on an empty stomach BEFORE working out (especially BetaLean) makes me sick - can't do it. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 29, 2001 Report Share Posted March 29, 2001 you need to thank over the p/b, look at the s/f. your call. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 29, 2001 Report Share Posted March 29, 2001 you need to thank over the p/b, look at the s/f. your call. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 29, 2001 Report Share Posted March 29, 2001 I meant I do. Sorry about the typo. Cheryl C. ------------------------------------------------------------------- <On your last line here, did you mean you DON'T use or DO use shakes/bars for a meal replacement. > Quote Link to comment Share on other sites More sharing options...
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