OPT Remix Questions

[caitedid4]

1. Could I substitute the bike intervals for another machine or type of cardio?

2. I understand the nutrition piece, well most of it. What would constitute starchy veggies/fruits and non/low-starchy veggies/fruits?

3. Could you show me a picture of what a typical meal would look like if I burn 2150 calories without a defict at 35%? 30%? 20%? Not sure how it would look in regards to meal timing, size and quantity.

I plan on starting on Monday.

[LisaS]

My opinion only and not necessarily OPT/Peele approved.

Vegetables
Starchy: potatoes, sweet potatoes, hard squashes and others like them. Also things like corn, peas, beans, lentils.
Non-Starchy: green stuff like celery, cabbage, cauliflower, bok choy, cucumber, peppers, broccoli, asparagus, green beans, artichokes, zucchini, summer squash, lettuces, radishes and others like them
On the sweet side: onions, carrots, tomatoes

Fruits:
Fruits are not really ever starchy except for bananas. The thing with fruits from my viewpoint is that some are much sweeter than others and will pack a much higher carb count per normal serving size than others. What works for me is to decide to have 15 g carbs from fruit - and then go looking for a fruit and serving size that meets that criteria and secondarily packs the most nutrition for the serving or is really seasonal. So if the choice is 12 cherries or 15 grapes - I'd go with cherries when they are in season. Wonderful cantalope in the summer but probably not worth it in the winter when the little clementines are available.

[Leigh P.]

1. Could I substitute the bike intervals for another machine or type of cardio?

Sure, I don't normall recommend a treadmill but ellipticals, arc trainers, hills, etc.

2. I understand the nutrition piece, well most of it. What would constitute starchy veggies/fruits and non/low-starchy veggies/fruits?

Lisa rocked it, peele approved.

3. Could you show me a picture of what a typical meal would look like if I burn 2150 calories without a defict at 35%? 30%? 20%? Not sure how it would look in regards to meal timing, size and quantity.

I recommend using a free tracking software like Fitday, calorie king or buying one for desktop or palm like Crosstrainer.

People ask me a lot why I work with percentages and not just grams. I like to get people used to logging and figuring these things (IMO) I think it puts more of a connection to the user and what they are doing. Work for it a little bit, really learn about what makes up your food. You can eat pretty much anything on these programs if you just take a few extra minutes to plug away. I can assure you that you will need protein at everymeal, maybe even shakes at times to make sure you get enough. Learn protein snack like cottage cheese, cheese cubes, meats, etc.

If still stuck after that though, please feel free to ask and I will help where I can.

[caitedid4]

Thanks. I used to use spark people. I can try to finagle with it and look at my deficits and write out each serving on my own and compute.

I was thinking more or less hills for the intervals. Although biking is fun and I do it for leisure, something about sitting for exercise just doesn't do it for me. lol

[Leigh P.]

I like hills for intervals, personally they are what I like to use most.