[kimikaw]

Sitting here planning the week, making a shopping list as I prepare to start OPT tomorrow (also trying to stop kicking myself for not starting it sooner, I mean, c'mon, I've been telling everyone I know how Leigh's book changed my life, but never fully committed to her program...oops digressing and going on a typical Kim tangent, back to the subject, Kim)

Anyway, I am determined to follow this plan to the tee, or as close as I can...which means meeting her defined macros. My normal eating style in deficit seems to be pretty close to her ratios, but I will be doing a slightly higher deficit. I've found that I do best if I keep the majority of my day the same....switching up dinners. This would be my typical day. Macros pretty close to right. But keeping that dinner around 350 calories may be a bit hard. Esp. as that is the most difficult for me - both because my mind still says "You should have a big dinner" and that is the one meal I share with my family who are not dieting...and at times I feel resent the type meals my plan requires (or maybe better put resent that I don't make the food I used to)

My target daily calories are 1550 based on a 35% deficit and daily avg burn of 2400 calories (which based on my GWF is about right)

Breakfast EDIT		Pro	Carb	Fat	Alc	Cal
10.0	grams Almond Butter, No Salt Added	1.5 g	2.1 g	5.9 g	0.0 g	63 Cal
20.0	grams Any Whey Protein Powder	16.6 g	1.0 g	0.0 g	0.0 g	68 Cal
80.0	grams Blueberries	0.6 g	11.6 g	0.3 g	0.0 g	46 Cal
8.0	fl ozs Brewed Coffee	0.3 g	0.0 g	0.0 g	0.0 g	2 Cal
13.0	grams Hogsdon Mill Milled Flax Seed	3.0 g	4.0 g	5.0 g	0.0 g	60 Cal
40.0	grams Rolled Oats Cereal, Regular, Quick or Instant, Dry	5.6 g	26.7 g	2.7 g	0.0 g	152 Cal
8.0	fl ozs Skim Milk	8.1 g	12.0 g	0.2 g	0.0 g	82 Cal
Total		35.7 g	57.4 g	14.1 g	0.0 g	473 Cal

AM Snack EDIT		Pro	Carb	Fat	Alc	Cal
1.0	Item Hard Boiled Egg	6.3 g	0.6 g	5.3 g	0.0 g	78 Cal
Total		6.3 g	0.6 g	5.3 g	0.0 g	78 Cal

Lunch EDIT		Pro	Carb	Fat	Alc	Cal
1.0	serving Arnold Select Multigrain Sandwich Thins	3.5 g	20.5 g	0.5 g	0.0 g	100 Cal
67.0	grams Avocado, California	1.3 g	5.8 g	10.3 g	0.0 g	112 Cal
140.0	grams Boars Head Ovengold Turkey	32.5 g	0.0 g	2.5 g	0.0 g	150 Cal
Total		37.3 g	26.3 g	13.3 g	0.0 g	362 Cal

PM Snack EDIT		Pro	Carb	Fat	Alc	Cal
100.0	grams Low Fat Cottage Cheese, 1% Fat	12.4 g	2.7 g	1.0 g	0.0 g	72 Cal
Total		12.4 g	2.7 g	1.0 g	0.0 g	72 Cal

Dinner EDIT		Pro	Carb	Fat	Alc	Cal
30.0	Gram NEWMAN'S OWN Low Fat Balsamic Vinaigre...	0.0 g	4.0 g	3.0 g	0.0 g	40 Cal
1.0	serving Moreys Marinated Salmon	30.0 g	1.0 g	17.0 g	0.0 g	270 Cal
0.5	Cup Red Bell or Sweet Pepper	0.7 g	4.5 g	0.2 g	0.0 g	19 Cal
3.0	Cups Spinach, Trimmed Leaves	2.7 g	0.1 g	0.3 g	0.0 g	10 Cal
Total		33.4 g	9.6 g	20.5 g	0.0 g	339 Cal

Late Snack EDIT		Pro	Carb	Fat	Alc	Cal
80.0	grams Blueberries	0.6 g	11.6 g	0.3 g	0.0 g	46 Cal
6.0	fl ozs Chobani Plain Non Fat Yogurt	18.0 g	7.0 g	0.0 g	0.0 g	100 Cal
15.0	grams GNC Vanilla Whey Protein Powder	10.3 g	2.1 g	1.0 g	0.0 g	62 Cal
Total		28.9 g	20.7 g	1.3 g	0.0 g	208 Cal

Total for all meals

154.0 g

117.3 g

55.5 g

0.0 g

1531 Cal

I'm considering the idea of adding a bit of intermittent fasting to one day, so that I can have one higher calorie re-feed day on the weekend, but still keep my weekly deficit in check. Figure this is good for my psyche, my metabolism, not to mention family relations as we can have maybe a bit more special dinner or night out.

So I guess the question for everyone is how do you plan your meals? And maybe even how about posting a meal plan or two?