Guest guest Posted November 5, 2006 Report Share Posted November 5, 2006 > Give me some suggestions or > receipes please before I get fatter! It goes back to that old BFL quote that 'if you fail to plan, then you plan to fail'. How true eh? I know myself whenever I dont plan out my essential grocery list and try to 'wing it' I inevitably forget to buy certain ingredients (self sabotage I think!)and if I dont make stuff ahead of time I'm a grab whatever and its usually not the best choice. So get into some real planning. Buy some plastic storage containers and baggies. Take inventory of what you currently have on hand and what you need to buy to go with or extend your pantry/fridge foods. Then start off with looking over some of the menus/food info at the main BFL site: http://www.bodyforlife.com/nutrition/index.asp Note on the articles they have a sample weeks menu and a starter grocery list. (skwigg) has a great page with her 'What I Eat' ideas and combos: http://skwigg.tripod.com/id3.html And also check out her 'SnackOmatic' for ideas: http://skwigg.tripod.com/id80.html And another one I like is 'Menu Rescue' which gives you a general shopping list: http://skwigg.tripod.com/id33.html General places I like to get recipes from are below - you know you can remake alot of recipes into BFL ratios/portions and thats the beauty of it, to make this a lifestyle commitment & not just another diet :-) The 24hr Fitness site: http://www.24hourfitness.com/html/nutrition/recipes/ The FoodFit site: http://www.foodfit.com/ WholeFoods website: http://www.wholefoodsmarket.com/recipes/list_cookbook.html And a few BFL type recipe standards at: http://www.geocities.com/jgrrl2/recipesmain.html And a REALLY good visual book that has helped me put the portion distortion demons to rest is called 'Dr Shapiros Picture Perfect Weightloss': http://tinyurl.com/y8tttg Hope this helps! Remember 'progress, not perfection'! :-) joni --------------------------------------------------- *Lift well, Eat less, Walk fast, Live long* Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 Hi Nanci, I would love to see other people's menu plans as well because my meals are pretty bland by comparison to those I've seen on various sites and in EFL. I have a tendency to stick to the same meals for days and weeks until I get bored, but I'm trying to branch out before I reach that point. I'd also really like to know what people eat on their free day. I know it seems ridiculous, but I do have a certain amount of anxiety about the free day. I think it's residue left over from years of dieting/deprivation mentality. I know there are psychological and psyiological benefits for the free day but part of me still wonders, if I splurge too much am I going to undo all of the effort I put in during the rest of the week? Not that I think it will be much help to you Nanci but this was my menu plan for today. 1. Soy milk, protein powder & strawberry shake 2. Oatmeal, protein powder & strawberries 3. Scrambled egg whites + 1 whole egg, apple 4. Grilled salmon, pumpkin & pea's 5. Soy milk, protein powder shake I don't know whether I will fit my last meal in tonight as I worked out late this morning, and didn't eat my first meal until after my workout. I sometimes have nori rolls or smoked salmon for another meal but I want to give up the nori rolls because they are not made with brown rice. I'd also like to change one of my meals to a protein bar once I've had a chance to try out some recipes. If I could eat cottage cheese, I'd use it for at least two of my meals with berries. Easy and Yummy! All the best with your program. dea xx > > Can some of you please post your daily menus for me? I've been doing > BFL for over 3 years. Lately, I've been slacking and I can tell I > have put on a few pounds which is not acceptable. I need to get back > on track but I am having a heck of a time coming up with a daily > menu that I like. I eat plenty of fish & brown rice right now and I > have my own whole wheat pancakes made w/egg whites & protein pwdr > for breakfast. I have been eating cereal for my 2nd meal which needs > to go. Lunchs are hit & miss whether they are clean or not. My 4th > meal is in the afternoon. 5th is supper and I usually skip M6 or > just have a sugar-free hot chocolate. Give me some suggestions or > receipes please before I get fatter! > > P.S. my workouts have been just " OK " , I know what I need to do > there! Thank God my gym membership starts back up Dec 11th...I was > an idiot to cancel it thinking that my elliptical machine & weights > i have at home would be sufficient! Oh and I have a free membership > to the YMCA and i hate the y! > > Thanks for any help you give!!!! > Nanci in Iowa > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 1. cottage cheese, pineapple, blueberries, crushed macadamia nuts 2. strawberry Myoplex Lite, banana, frozen blueberries, raspberries, blackberries and cherries, tablespoon of ground flax seeds 3. 1 omega egg and 1/2 cup egg beaters omelet w/havarti cheese, onions, mushrooms, spinach, and peppers, 3 kiwifruit 4. big salad w/chicken, spinach, broccoli, peppers, onion, mushroom, carrots, walnuts, feta cheese, dried cranberries, sun dried tomato dressing 5. chicken italian sausage, whole wheat pasta, sun dried tomato pesto, side salad 6. string cheese, baby carrots That's more Precision Nutrition than BFL, but hey, they're pretty close. :-) On 11/5/06, kikboxxxr <no_reply > wrote: > Can some of you please post your daily menus for me? I've been doing > BFL for over 3 years. Lately, I've been slacking and I can tell I > have put on a few pounds which is not acceptable. I need to get back > on track but I am having a heck of a time coming up with a daily > menu that I like. I eat plenty of fish & brown rice right now and I > have my own whole wheat pancakes made w/egg whites & protein pwdr > for breakfast. I have been eating cereal for my 2nd meal which needs > to go. Lunchs are hit & miss whether they are clean or not. My 4th > meal is in the afternoon. 5th is supper and I usually skip M6 or > just have a sugar-free hot chocolate. Give me some suggestions or > receipes please before I get fatter! > > P.S. my workouts have been just " OK " , I know what I need to do > there! Thank God my gym membership starts back up Dec 11th...I was > an idiot to cancel it thinking that my elliptical machine & weights > i have at home would be sufficient! Oh and I have a free membership > to the YMCA and i hate the y! > > Thanks for any help you give!!!! > Nanci in Iowa > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 Here are some free day thoughts: http://www.skwigg.com/id70.html > Hi Nanci, > I would love to see other people's menu plans as well because my > meals are pretty bland by comparison to those I've seen on various > sites and in EFL. I have a tendency to stick to the same meals for > days and weeks until I get bored, but I'm trying to branch out > before I reach that point. I'd also really like to know what people > eat on their free day. I know it seems ridiculous, but I do have a > certain amount of anxiety about the free day. I think it's residue > left over from years of dieting/deprivation mentality. I know there > are psychological and psyiological benefits for the free day but > part of me still wonders, if I splurge too much am I going to undo > all of the effort I put in during the rest of the week? Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 > I would love to see other people's menu plans as well because my > meals are pretty bland by comparison to those I've seen on various > sites and in EFL. I have a tendency to stick to the same meals for > days and weeks until I get bored This just brought to mind that we need daily variety in our fuel (food) as much as we need to keep challenging our muscles to get results. If you eat the same thing day in and day out, your body 'gets used to' processing it the same way day in and day out. Using some and storing the rest. Add in some variety (yeah new nutrients!) even more calories on say weight days and less on cardio days and wow it doesnt know what to do, it breaks out the fat stores for more energy and voila! we see better changes. So dont fall into a rut. Eat a variety of foods - plan your meals better, and make good wholesome healthy choices. joni ---------------------------------------------------------- *Commit to the idea of changing your lifestyle and continuing no matter what happens or how long it takes. The year will go by anyway, so make the most of it. If you get up every day and act like a healthy athlete, sooner or later you'll start looking like one.* -isms ** Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 THANKS for all the info - that helps get me moving back to the right direction! today: 1 - ww protein pancakes 2 - CC & fruit 3 - salmon & brown rice 4 - turkey salad w/grapes 5 - some pizza concoction i made up (ww pizza crust, grilled chix, black beans, jalepenos & a little chz) 6 - sugar free hot choc 1/2 water, 1/2 milk My days will stick pretty close to this menu w/a few variations to keep things interesting. It's good to be back! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 I have recently been visiting your site frequently , but I hadn't seen the free day article until now. For some odd reason I found your devouring of the chocolate easter bunny head quite hilarious. Awesome information, thank you so much dea xx > > Hi Nanci, > > I would love to see other people's menu plans as well because my > > meals are pretty bland by comparison to those I've seen on various > > sites and in EFL. I have a tendency to stick to the same meals for > > days and weeks until I get bored, but I'm trying to branch out > > before I reach that point. I'd also really like to know what people > > eat on their free day. I know it seems ridiculous, but I do have a > > certain amount of anxiety about the free day. I think it's residue > > left over from years of dieting/deprivation mentality. I know there > > are psychological and psyiological benefits for the free day but > > part of me still wonders, if I splurge too much am I going to undo > > all of the effort I put in during the rest of the week? > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 Wise advice, that I will act upon Joni, thank you!! all the best dea xx > > I would love to see other people's menu plans as well because my > > meals are pretty bland by comparison to those I've seen on various > > sites and in EFL. I have a tendency to stick to the same meals for > > days and weeks until I get bored > > > This just brought to mind that we need daily variety in our fuel > (food) as much as we need to keep challenging our muscles to get > results. If you eat the same thing day in and day out, your > body 'gets used to' processing it the same way day in and day out. > Using some and storing the rest. Add in some variety (yeah new > nutrients!) even more calories on say weight days and less on cardio > days and wow it doesnt know what to do, it breaks out the fat stores > for more energy and voila! we see better changes. So dont fall into > a rut. Eat a variety of foods - plan your meals better, and make > good wholesome healthy choices. > > > > joni > > ---------------------------------------------------------- > *Commit to the idea of changing your lifestyle and continuing no > matter what happens or how long it takes. The year will go by > anyway, so make the most of it. If you get up every day and act like > a healthy athlete, sooner or later you'll start looking like one.* > -isms ** > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 6, 2006 Report Share Posted November 6, 2006 One thing we do is to constantly change our carbs from sweet potatoes one night, to brown night the next to lentils, to whole wheat bread the next and so on. It really helps us stay interested in food. ~Jess " green.violets " wrote: Wise advice, that I will act upon Joni, thank you!! all the best dea xx > > I would love to see other people's menu plans as well because my > > meals are pretty bland by comparison to those I've seen on various > > sites and in EFL. I have a tendency to stick to the same meals for > > days and weeks until I get bored > > > This just brought to mind that we need daily variety in our fuel > (food) as much as we need to keep challenging our muscles to get > results. If you eat the same thing day in and day out, your > body 'gets used to' processing it the same way day in and day out. > Using some and storing the rest. Add in some variety (yeah new > nutrients!) even more calories on say weight days and less on cardio > days and wow it doesnt know what to do, it breaks out the fat stores > for more energy and voila! we see better changes. So dont fall into > a rut. Eat a variety of foods - plan your meals better, and make > good wholesome healthy choices. > > > > joni > > ---------------------------------------------------------- > *Commit to the idea of changing your lifestyle and continuing no > matter what happens or how long it takes. The year will go by > anyway, so make the most of it. If you get up every day and act like > a healthy athlete, sooner or later you'll start looking like one.* > -isms ** > --------------------------------- Sponsored Link Free Uniden 5.8GHz Phone System with Packet8 Internet Phone Service Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 7, 2006 Report Share Posted November 7, 2006 Thanks Jess. I was just wondering as to whether we need to change our lower and upperbody workouts each session as well or can we do the same exercises for awhile before changing? dea xx > > > I would love to see other people's menu plans as well because my > > > meals are pretty bland by comparison to those I've seen on > various > > > sites and in EFL. I have a tendency to stick to the same meals > for > > > days and weeks until I get bored > > > > > > This just brought to mind that we need daily variety in our fuel > > (food) as much as we need to keep challenging our muscles to get > > results. If you eat the same thing day in and day out, your > > body 'gets used to' processing it the same way day in and day out. > > Using some and storing the rest. Add in some variety (yeah new > > nutrients!) even more calories on say weight days and less on > cardio > > days and wow it doesnt know what to do, it breaks out the fat > stores > > for more energy and voila! we see better changes. So dont fall > into > > a rut. Eat a variety of foods - plan your meals better, and make > > good wholesome healthy choices. > > > > > > > > joni > > > > ---------------------------------------------------------- > > *Commit to the idea of changing your lifestyle and continuing no > > matter what happens or how long it takes. The year will go by > > anyway, so make the most of it. If you get up every day and act > like > > a healthy athlete, sooner or later you'll start looking like one.* > > -isms ** > > > > > > > > > --------------------------------- > Sponsored Link > > Free Uniden 5.8GHz Phone System with Packet8 Internet Phone Service > > Quote Link to comment Share on other sites More sharing options...
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