Re: Portion Vs. Serving Size

[Guest guest]

>> If the point is to have equal portions of each then

>> maybe you do include your fingers.

I think the idea is an equal serving of proteins and carbohydrates -- grams of each is what he's talking about. Not necessarily an equal serving in size.

A palmed-size chicken breast is 4-6oz, 24g of protein or so which is about what you want depending on your size, etc. A full hand sized portion is going to be too much.

The palm-size rule for meat (4oz) and fist-sized rule (1 cup) for other things is also common for Weight Watchers and other diets.

Todd

[Guest guest]

>> If the point is to have equal portions of each then

>> maybe you do include your fingers.

I think the idea is an equal serving of proteins and carbohydrates -- grams of each is what he's talking about. Not necessarily an equal serving in size.

A palmed-size chicken breast is 4-6oz, 24g of protein or so which is about what you want depending on your size, etc. A full hand sized portion is going to be too much.

The palm-size rule for meat (4oz) and fist-sized rule (1 cup) for other things is also common for Weight Watchers and other diets.

Todd

[Guest guest]

BMR is Basal metabolic rate. It's the minimal number of calories

needed to sustain life. Note I said minimum. You shouldn't be

concerned about counting calories with BFL, it is fist size portion

control.

A bowl of grape nuts doesn't cut it. You have too many carbs

especially if you are eating them with milk. You also need a

protein. Fat free yogurt needs to be combined with a carb. For

dinner, you need a carb and at mid day if you have chix, you need a

carb and at meal 6, you need a protein. You also need some veggies

besides a salad.

MP

>

> Whats a BMR?

> morning: 1 bowl grape nuts

> mid morning: 1 yogart 98% fat free

> Lunch: Salmon, Salad, Palm size Rissotto

> mid day: Myoplex Lite or 3 small chix Strip

> Dinner: Steak and salad

> Dont really make it to the six meal but if i do its fruit.

> Jen.

[Guest guest]

Jen,

Les posted this link for BMR a few weeks ago and it's one of the

better ones I've seen.

http://motionworksfitness.com/bmrcalcf.htm

Not eating carbs after 6PM is a myth. You really need the carbs.

I'm not saying you need a ton of fruit, or chips, etc., but quality

carbs paired with a protein. Your body prefers carbs for fuel. When

dieting to low body fat, protein intake is generally increased, but

cutting carbs is not conducive to gains in lean mass and may actually

contribute to muscle loss.

Also make sure your diet is at least 20% fat. Eating less than that

for too long (like 15 %) will slow down your metabolism.

Here's a typical day for me. Notice that I don't use MRP's. I've

increased my Udo's intake to 4 tablespoons a day, so the fat % is a

lot higher than the menu below, but I rarely count Udo's calories.

You need EFA's to burn fat.

0730: 1 c oats cooked,6 whites,1 whole egg

1100 post-workout - apple, chicken

1230: 1/2c brown rice,chick, 1c.broccoli

230: 1/2 sweet potato,1c broccoli,chick

400: 1/2c strawberries, 3 oz tuna

600: 6 mini carrots in 2c mixed greens tossed with balsamic vinegar

and 1T Udo's oil,chick, 1/2 sweet potato,1c green beans

830: 1T pb, 3 oz tuna, 1/2 cup strawberries

Totals: 2037 cals, 208gpro, 40g fat, 193g carb macros: pro41% fat18%

carb 38%

I know this looks like a lot of food, and it is, but this is my

typical intake on a lower body day.

Keep the questions coming!

MP

BMR is Basal metabolic rate. It's the

minimal number of calories

> needed to sustain life. Note I said minimum. You shouldn't be

> concerned about counting calories with BFL, it is fist size portion

> control.

[Guest guest]

Jen,

Les posted this link for BMR a few weeks ago and it's one of the

better ones I've seen.

http://motionworksfitness.com/bmrcalcf.htm

Not eating carbs after 6PM is a myth. You really need the carbs.

I'm not saying you need a ton of fruit, or chips, etc., but quality

carbs paired with a protein. Your body prefers carbs for fuel. When

dieting to low body fat, protein intake is generally increased, but

cutting carbs is not conducive to gains in lean mass and may actually

contribute to muscle loss.

Also make sure your diet is at least 20% fat. Eating less than that

for too long (like 15 %) will slow down your metabolism.

Here's a typical day for me. Notice that I don't use MRP's. I've

increased my Udo's intake to 4 tablespoons a day, so the fat % is a

lot higher than the menu below, but I rarely count Udo's calories.

You need EFA's to burn fat.

0730: 1 c oats cooked,6 whites,1 whole egg

1100 post-workout - apple, chicken

1230: 1/2c brown rice,chick, 1c.broccoli

230: 1/2 sweet potato,1c broccoli,chick

400: 1/2c strawberries, 3 oz tuna

600: 6 mini carrots in 2c mixed greens tossed with balsamic vinegar

and 1T Udo's oil,chick, 1/2 sweet potato,1c green beans

830: 1T pb, 3 oz tuna, 1/2 cup strawberries

Totals: 2037 cals, 208gpro, 40g fat, 193g carb macros: pro41% fat18%

carb 38%

I know this looks like a lot of food, and it is, but this is my

typical intake on a lower body day.

Keep the questions coming!

MP

BMR is Basal metabolic rate. It's the

minimal number of calories

> needed to sustain life. Note I said minimum. You shouldn't be

> concerned about counting calories with BFL, it is fist size portion

> control.

[Guest guest]

Jen,

I hope I didn't come across as smart-mouthed when I asked if you had read Body for Life. It was a sincere question because your first menu wasn't showing anything like the book.

For the meals you listed this time, how many egg whites are you eating? You probably need to eat at least 5 or maybe 6 egg whites to make a portion of protein. The WW toast is good.

Salmon and noodle meal is good - could you add a veggie?

Your salad could actually be bigger than palm-size (I think Hussman says it could be about the size of a TV!!) and you need some sort of carb with that and the chicken (I'm assuming they are not fried).

Shake is good!

You need to eat a carb with your steak and veggie (if you are following the book - proteins and carbs at every meal...even the last meal of the day.)

AND - could you add a shake at the end of the day? If your last meal is at 5:30 pm, you are going to go much too long before you have another meal the next morning.

Hope this helps!

Sara

[Guest guest]

That's a good question about that glycerine stuff. I have no idea if it makes up for the carbs - maybe Glenda can tell us. I'm telling you.....the technical stuff is over my head! That's probably why BFL was so good for me - it was an easy to read, easy to follow book!

Sara

Sara,

Don’t some of the low carb shakes and bars have glycerine in them? I’ve read some posts (MP?) that talked about how the glycerine is processed similarly to a carb. So I wonder if it really is necessary to add a carb when you eat those bars (or shakes)?

[Guest guest]

Supposedly, by an email I got from one of the manufactorer's, and

also by talking with someone at the nutritional store, glycerine is

not metabolized the same as a carb, meaning it does not raise insulin

levels. The total calories is the same though. I usually do not

supplement a carb when I eat one of these bars. Be careful though,

even worse than the glycerine in these bars is the palm kernel oils

that some of them contain!!

> That's a good question about that glycerine stuff. I have no idea

if it makes up for the carbs - maybe Glenda can tell us. I'm telling

you.....the technical stuff is over my head! That's probably why BFL

was so good for me - it was an easy to read, easy to follow book!

>

> Sara

>

>

> Sara,

>

> Don't some of the low carb shakes and bars have glycerine in

them? I've read some posts (MP?) that talked about how the glycerine

is processed similarly to a carb. So I wonder if it really is

necessary to add a carb when you eat those bars (or shakes)?