Quote :

"Just remember that they're not as effective as targeted weightlifting."

it's one of the things that my trainer has us doing in my bootcamp in the mornings.. it's mixed up with different things... he also is there yelling at us to make sure that we get low enough

6/17/2010 2:59:05 PM

My usual weekday meal:

Breakfast (7:30am): Two eggs, one slice of whole wheat toast, a glass of V8 fusion.
Snack (9:30-10:00am): Bagel with cream cheese and a cup of coffee with creamer.
Lunch (12:00-12:30am): Sandwich (usually ham/cheese/mustard on whole wheat bread), Soup (like Progresso), and a 20oz soda
Snack (3:00pm): Apple (lately adding a granola bar as well)
Dinner (6:00pm): Usually grilled chicken with vegetables, or pasta with ground beef, or steak and vegetables.
Snack (10:00pm): Ramen noodles

My grocery bill is about $40 / week.

[Edited on June 17, 2010 at 3:02 PM. Reason : ]

6/17/2010 2:59:39 PM

for me right now, an average weekday schedule

get out of bed
cardio workout at the gym
breakfast: 5 eggs
lunch: 8oz chicken breast
afternoon: 2 scoops whey protein in water
weight training at the gym
post workout: 2 scoops whey, 8 oz milk, peanut butter
dinner: beef tacos
snack: something like a sugar free snack pack, beef jerky, cheese sticks, pork rinds or smoked almonds
pre bedtime: 1 scoop casein in water

i consume about 1700-1900 calories per day with a ratio of 50 protein/20 carbs / 30 fats

saturdays is always cheat day. i eat whatever i want.

[Edited on June 17, 2010 at 3:04 PM. Reason : ]

6/17/2010 3:01:26 PM

^you do am cardio on an empty stomach?

im about to start that back (morning cardio)

[Edited on June 17, 2010 at 3:06 PM. Reason : and thanks guys ]

6/17/2010 3:06:07 PM

I can run on an empty stomach, but I can't lift. If I lift on an empty stomach, I'll get sick and throw up.

6/17/2010 3:11:34 PM

mine changes a lot

breakfast: sometimes I'll have oatmeal (reduced sugar), sometimes I'll have yogurt, other times fruit, sometimes Special K (or Reese's Puffs when I'm being a fatty), sometimes a day-old muffin (if I'm being a fatty again)
snack: usually an orange, cheese stick, or some other fruit
lunch: varies greatly... I like going to Panera for lunch because I can get soup, salad (or sandwich, usually salad though), and a whole wheat baguette.. or a PB&J sandwich with an orange, or some type of fruit, or nuts, or cheese/a few crackers, or beans...
snack: maybe another orange, maybe another cheese stick, maybe some nuts, or a PowerBar Protein Plus bar before a workout (but those are expensive, so I don't eat those often)
dinner: I pretty much always make a type of meat (chicken, steak, fish mostly) with a grain (mostly quinoa.. yummay) and a veggie... for veggies my favorites are bell peppers, mushrooms, green beans (fresh from the farmer's market), zucchini, squash, eggplant.. I also make a lot of black beans


that probably doesn't help you much

6/17/2010 3:14:34 PM

Be careful! Often places that tout healthy meals can be calorie loaded.

For example, I just went to paneranutrition.com and picked the "ASIAGO ROAST BEEF SANDWICH."

That sandwich? 690 calories and 27g of fat.
A Big Mac? 540 calories and 29g of fat.

6/17/2010 3:17:56 PM

I look up nutritional info before I go to a restaurant.

Furthermore, I even go so far as to make combinations that are low in sodium, low in calories, moderate in carbs, and higher in protein when I go to Panera (or anywhere, really).

[Edited on June 17, 2010 at 3:21 PM. Reason : .]

6/17/2010 3:19:53 PM

Quote :

" i do this exercise at booty camp - squat thrusters "

what a great exercise to do at booty camp.

6/17/2010 3:20:03 PM

Quote :

" ^you do am cardio on an empty stomach? "

it's not too bad. I've gotten used to it. My morning workout is get on the treadmill and run 3 miles as fast as I can. If I were to eat beforehand I think I would have trouble keeping that food down. After the run I spend about 20 minutes doing some ab work before going home to make breakfast and get readyfor work. Also. Having a casein shake right before bedtime helps to keep me from feeling hungry the second I wake up.

6/17/2010 3:20:11 PM

Quote :

"what a great exercise to do at booty camp."

i just call it that not actually called booty camp though

6/17/2010 3:22:10 PM

how many calories a day should I be eating if I'm trying to just lose weight. (I'll work on toning later)

I was thinking 1,000 to 1,200 but..... I really have no idea. I was just told by a friend that if I go below 1,000 my metabolism will slow down

6/17/2010 3:28:08 PM

Eat whenever you're hungry, but eat the right foods. You just want to make sure that you're not putting fat or empty calories into your body.

6/17/2010 3:29:32 PM

well i'm never really hungry due to my meds. that's my problem :/

6/17/2010 3:30:35 PM

livestrong has me on 1300 calories a day based on how much i want to lose and where i'm starting from.

6/17/2010 3:31:27 PM

That's what sucks about having ADD

I'm living unmedicated, but I don't recom--- hold on, a ball just bounced past me.

6/17/2010 3:31:45 PM

Quote :

"how many calories a day should I be eating if I'm trying to just lose weight. (I'll work on toning later) I was thinking 1,000 to 1,200 but..... I really have no idea. I was just told by a friend that if I go below 1,000 my metabolism will slow down"

figure out your maintenance daily caloric needs
http://www.freedieting.com/tools/calorie_calculator.htm

then subtract slowly from there.

then just make sure the calories that make up your number come from good sources.

[Edited on June 17, 2010 at 3:36 PM. Reason : ]

6/17/2010 3:35:20 PM

hahaha. well fit day just told me I can eat up to 1,900 a day. that is just ridiculous i never eat anywhere near that.

i'll just stick to aiming to be around 1,000 - 1,200 and see how it goes. i can fix it later if it doesn't seem to be working

6/17/2010 3:35:51 PM

^ A lot of times one of the most surprising things for people when they meet with an actual nutritionist is how much they're required to eat. The thing is that it works. Athletes consume much, much more than the regular "2000 calorie diet" per day. The body needs fuel to develop.

6/17/2010 3:37:36 PM

yea i just clicked that link and it told me the same thing. I have been seriously under eating it appears.

6/17/2010 3:39:39 PM

^ your metabolism has probably suffered because of it

6/17/2010 3:41:03 PM

Yeah once you build that up, you'll start getting really hungry if you don't eat.

For example, I have my two eggs, toast, and glass of juice, and two hours later I am STARVING.

6/17/2010 3:42:28 PM

7:30 - 8:00am: PowerBar Harvest Double Chocolate Crip http://www.powerbar.com/products/28/powerbar-harvest-energy-bar-double-chocolate-crisp.aspx

~10:00am: Can of diet soda

1pm: 8oz Turkey sandwich on whole wheat bread

~3pm: Can of diet soda

5:30pm: Yoplait Light (Red Velvet Cake or Orange Creme)

7:30 - 8pm: Dinner -- usually something made with chicken or a 1lb+ steak.

11-11:30pm: 16oz of skim milk

I generally drink a more than fair amount of diet soda with all meals, excluding breakfast.

6/17/2010 3:42:40 PM

haha yea no joke. I have to go out of town for some family thing this weekend but once I get home it will be ON LIKE DONKEY KONG.

i can't wait to be in bikini shape just when it starts to SNOW

ah well at least i'll be in better shape to pull off a skanky costume on halloween

6/17/2010 3:44:43 PM

I may extend this contest indefinitely at my leisure. Especially since I haven't been able to exercise for two months.

6/17/2010 3:46:58 PM

ddk, I was about to comment how my Halloween costume this year is totally unskanky (again)...

but then I realized something: Hit-Girl kicks everyone's ass so I have to look FIT or else it won't look right



NEW GOAL

6/17/2010 3:50:51 PM

OMG I WANTED TO BE HITGIRL TOO

until i remembered she is like 9 years old and i'm pushing 6 feet tall

6/17/2010 3:52:16 PM

See, I'm 5'3" so I feel like if I double up a sports bra I can look 11.

And I"m going to go all out.. pink utility belt and all

6/17/2010 3:52:53 PM

Tall girls YAY

6/17/2010 3:53:18 PM

and my back-up costume is



so I gotta look fit either way... yay for new goals

6/17/2010 3:54:18 PM

do it girl. maybe i'll be Xena

but serious question. what are people's thoughts on Michi's ladder. I was looking it over and it says beef jerky is in the worst tier but I thought it was a pretty good low-cal source of protein?

6/17/2010 3:54:26 PM

According to a random site that I got from googling, it says it's in the "Swiss tier," whatever that means.

Jerky is great because it has almost nothing but protein.

6/17/2010 3:56:27 PM

turkey jerky is but beef jerky is in the 5th tier

basically you're encouraged to eat only from the 1st and 2nd tiers for a "nearly perfect diet"

idk i just posted it on my fridge to remind me of what I should and shouldn't be eating

[Edited on June 17, 2010 at 4:00 PM. Reason : V that's my favorite kind too]

6/17/2010 3:58:09 PM

bump that, I love some Jack Link's teriyaki beef jerkey.

6/17/2010 4:00:00 PM

Yeah, I mean you could also eat protein shakes and organic spinach as well, but imho going super extreme is always so hard for people, it's expensive, and people usually quit after a few days.

Having a bag of OBERTO jerky sitting around so you can grab a piece and chew on it is cheap, gets you protein, and is a (relatively) healthy snack.

6/17/2010 4:00:22 PM

Here's my entry, since I'm in a good routine now of working out after work.



5'11", ~185lb

Goals are to get to 195, increase arm size, overall muscle mass and strength

[Edited on June 17, 2010 at 4:07 PM. Reason : lkj]

6/17/2010 4:06:09 PM

hhhaaaaaiiiii

6/17/2010 4:06:54 PM

^NO CREEPING, OMG

6/17/2010 4:08:46 PM

cock blocker

6/17/2010 4:10:19 PM

from the last page, kinda got ignored:

Quote :

"i do have a question, or a favor i guess, to ask of the participating folks... do you guys mind to post up what your daily meals look like (just a good average day)? like today for me: 8:30- 1/2 cup egg whites, one egg, low carb tortilla. 11:30-kind bar. sometimes a carrot or two 1:30 -2:30 (somewhere in there):1 cup cottage cheese. fruit of some sort. (usually a vegetable too today was a green pepper) 4:30-5ish: small turkey wrap (it's a little itty bitty tortilla with 2 oz turkey) (i also usually try and keep some nuts around to munch on throughout the day) after this i drive home, get ready for the gym, go to the gym, get back and start on dinner (usually 8:00-ish) which varies greatly each night....but almost always is around 500 cals while im cooking dinner i usually down a protein shake dinner is obviously my larger meal of the day (comparatively), which i know a lot of people will say is a no-no but it works for me right now (time wise and energy wise ) i'm just honestly curious. i feel like im constantly eating and also.....i wanna see what ya'll are eating so i can change up my routine a bit [Edited on June 17, 2010 at 2:59 PM. Reason : oh yeah. i also take a multi vitamin, fiber, and calcium suppliments + a few others i cycle around]"

basically, I've been eating:

Quaker steel cut oats
4 oz. of Silk Light Chocolate Soy Milk (to keep my sugar intake down, I limit portions a lot)
Jif and Simply Jif PB
Whole grain bread
fruit: green apples or bananas
6 oz. Turkey slices, on whole grain
6 to 8 oz. grilled chixn
huge salads: lettuce, celery, cucumbers, carrots
light ranch, most of the time less than a serving of dressing
flank Steaks
3 oz tuna cups
Lima beans
corn
green beans
field peas
rolled gold pretzel sticks to munch on during the day
whole cashews to munch on
sugar free pudding snack packs for calories
IDS New Whey Liquid Protein shots (42g Protein, 180 Cal, 0 carbs and sugars)
EAS Muscle drive powder
Muscle Milk Light


Supplements include:
Centrum Cardio multivitamin
Hydroxycut
Fish Oil gel caps
Glucosamine for joints (really can tell when I don't take this one)


I'm constantly eating / snacking, so i chew sugarless gum almost all the time too

I typically eat around
7 am oats
10 am nuts, fruit
12 pm salad and sammich
3 pm pretzel sticks, pb...
6 pm sammich, cook dinner, veggies
10 pm snack pack
1 am protein shake

I usually drink water all day, but occasionally i'll have a G2 (lower calorie) Gatorade if I run / work out more than an hour


I'm supposed to take in close to 4,000 calories on workout days, but when it's all said and done, i usually get around 3500
off days around ~2700

hope this helps

[Edited on June 17, 2010 at 4:36 PM. Reason : oh, and I drink water mostly]

6/17/2010 4:30:14 PM

My weekday diet is usually the following:

Breakfast: glass of OJ and protein shake consisting of 16oz 2% milk, 2 scoops whey protein, one banana
Lunch: 6" HT sub (3-4 days a week) and/or random fast food or out with co-workers (1-2 days)
Dinner: Anything really, though its usually high in meat and pasta

On the weekends its more like:

Breakfast: none or maybe eggs and bacon/sausage
Lunch: hot dogs or leftovers or fast food
Dinner: either out with friends or see the "weekday dinner"

I probably go out drinking 2-3 nights a week. For lunch and dinner I almost always just drink water. Most of the time I stay away from soda and I pretty much never snack on anything or eat desserts.

http://www.Fitday.com says that on an average day without exercise my body burns around 3100 calories. That other website someone just posted said I consume around 2900. Given that my workouts burn around 900-1000 cals on average I'm trying to consume around 4000 cals on a given day. Since starting to lift weights more often I've gained around 8-10 lbs while my waist has slimmed down a little bit. My weight's bumped up to 205 once or twice, but more or less is holding steady around 200 (I only weigh myself once a week, on Monday around 5pm so that's pretty consistent).

Quote :

"Glucosamine for joints (really can tell when I don't take this one"

Hmm, I've thought about taking that stuff. Maybe I should start soon. I've already got a "surgically enhanced" knee and am about to have one of the shoulders done as well

[Edited on June 17, 2010 at 4:35 PM. Reason : sigh]

6/17/2010 4:31:52 PM

Quote :

"Michi's ladder. I was looking it over and it says beef jerky is in the worst tier but I thought it was a pretty good low-cal source of protein?"

This is the first I've heard of Michi's Ladder. How is that?

Though, after looking at the foods, the only foods I regularly eat that fall below the first and second tiers are red wine, white wine and the occasional vodka drink. Oh, and nuts. How are nuts on tier 4? Fat/caloric density?

Also, sorry if you're having probs with the P90X DVDs. I only use them on my computer (I don't have a TV), so I only checked them on my laptop. Let me know if I need to burn again and resend.

6/17/2010 4:36:37 PM

DDK, I have heard lots of places that (unless you're doctor-ordered, blah blah) 1,200 calories is the bare minimum for petite, sedentary women. 1,500 for men. And you need more if you're working out, bigger, etc. to support organ function and whatnot. So if you've been consistently eating less, you may have to sort of "fix" your metabolism by eating more for a while.

I eat around 1,500 weekdays and don't count on weekends (sometimes eating the same, sometimes a good bit more) and lose well at that rate, and I'm 5'0".

6/17/2010 4:37:52 PM

joie, here are some of my examples...




this is what i've eaten so far today. breakfast was the oatmeal, protein powder, milk & blueberries combined in a bowl. i like to eat it cold but you can heat it up too

lunch was a salad at this burrito place in town. i went online beforehand to pick out my meal.

my snack after lunch (had a later than normal bfast) was a cubed apple in some greek yogurt (about 6oz). i usually add walnuts & a little honey to it but didnt do that today

i have another snack of 1/2 cup cottage cheese & a kashi bar that i will nom in a few min



this was my tuesday... started out with a veg & feta egg white omlette

had a snack of apple & greek yogurt. a beer (oops) before lunch which was at a restaurant (salad again, very plain)

cottage cheese & kashi bar for snack

for dinner it was a cup of black beans & a half english muffin with a slice of mozarella, 2oz turkey. i usually add a slice of tomato to this but ran out



on this day i had 1/2 english muffin with the omlette, lunch out at a vietnamese place then a turkey bacon blt for dinner and kashi bar for snack.

some days i do better than others on snacking but i feel like overall im eating more frequently

6/17/2010 4:38:09 PM

how are you progressing otherwise, holly?

6/17/2010 4:40:33 PM

looks like kate needs to go off the adderall for awhile. at least until classes start up again. I'm a little worried about how much i've completely annihilated my metabolism now.

6/17/2010 4:40:37 PM

Talk with your doctor. Maybe there's an alternative, or he could lower the dosage.

6/17/2010 4:41:54 PM

progression is good. i have a tri next weekend so im training for that in addition to insanity. the insanity routines aren't getting easier per say, but i am feeling like i can keep up a little more. i am on 3 week right now.

going riding sat & sun this weekend instead of just sat. hope i can muster enough energy to do my insanity work out on sat!!

need to do body fat calc & redo my measurements this weekend to see whats up

6/17/2010 5:08:17 PM

Been hanging out with porcha. Have to be on my A(b) game to get any attention with mr HULK next to me.

6/17/2010 5:11:37 PM

6/17/2010 5:12:14 PM