I am going to run another log parallel to my training log for a little while. I love the gym, I love to train, and I love to work hard; my diet is a whole other issue. I think the effects of this log will be two fold. First I will probably descriminate a little more when eating, just knowing I will have to post it here. Second, I expect some criticism, pointers, and suggestion to come my way.
I can handle any amount of worthwile criticism or punishment you can dish out, and that is the point of this log. To help get me on track and to keep me there. My plan is to post what I eat as soon after I eat it as possible, and then create daily summaries each day. I may ask for suggestion on what I can eat either next or later. One of my problems is planning ahead, is that required. At lunch time, is it possible to run to Kroger and buy a worthwile lunch with nothing more than a microwave avaliable.
I know this log will help at least a little, because I am afraid to admit what I have been typically eating; but with a little help it can have a big impact for me. Make suggestions about substitutions, what I am eating that sucks, what I am lacking, anything. If I eat something that I shouldn't be, tell me. I may break the rules and splurge, but I don't mind being told that it was a bad idea. Any help or input will be appreshated.
I have never tracked a calorie before. I am probably putting down around 4000 or so a day, but that is a big guess. I don't have a target, because I don't know what my maintenance is. Hopefully this log will help me figure that out.
Yesterday:
2 yogurts(I think, but can't exactly remember breakfast)
2 turkey pot pies
8 twizzlers
1 bag extra butter popcorn
1 extra long chilli cheese coney(Sonic)
1 large order onyon rings(Sonic)
1 44oz Orange slush(Sonic)
1 bowl cerial
- those are the things I can remember. That is a minimum for yesterday, and not excessive for a typical day.
Dr. Pepper is gone. Last one was on December 29th. No sodas of any kind, but I do indulge on the Sonic Slushes a few times a month. Also since I cut out Dr. Pepper, my chocolate milk has gone up a bunch(usually buy and drink it a liter at a time), I guess I should curb that. I still drink out of Dr. Pepper bottles, and call it "Crystal Dr. Pepper" My friend actually made me a "Crystal Dr. Pepper" bottle for my birthday. It has gotten a few double takes from people.
Yeah, I was looking for the Dr. Pepper, too! [img]/images/graemlins/laugh.gif[/img] [img]/images/graemlins/tongue.gif[/img]
Here's the serious remarks: That's not a very big breakfast, even if the servings were slighly larger. The only problem with lowfat granolas is that they tend to replace the fat with even more sugar than granola that has fat in it. Plus granolas can be made with healthy fats and/or contain nuts that provide healthy fats.
When I buy lunch at a grocery store, I usually wind up grabbing tuna, fruit, maybe some cottage cheese or yogurts, nuts. In the past, I have actually stored lunch items in my office, because you generally buy healthier stuff in quantities that are too much for one lunch... not to mention too expensive. It sounds like you are looking for something quick to grab out of the store, and that's probably pretty hard to do. You're better off packing it at home! You can buy fairly decent lunches in relatively fast restaurants. I imagine Blacksburg has some "Meat-n-3's" where you can get a fairly lean meat entree and a few veggie sides.
2 yogurts(I think, but can't exactly remember breakfast)
2 turkey pot pies
8 twizzlers
1 bag extra butter popcorn
1 extra long chilli cheese coney(Sonic)
1 large order onyon rings(Sonic)
1 44oz Orange slush(Sonic)
1 bowl cerial
- those are the things I can remember. That is a minimum for yesterday, and not excessive for a typical day.
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Hmmmm I read that lot and it says FAT FAT FAT FAT and says you need to bring that right down
I appologise assumed scrawny to brawny was for skinny guys who are looking to bulk not overly familiar with that routine and went by the title shall start reading up on that one later.
Kellogs doesn't have a regular fat Granola. What are some good cereal options?
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Oats are you best cereal either as porridge or a smoothie
one I love is porridge zapped in the microwave with skimmed milk and then to sweeten I use unsweetned apple juice and cinamon its great on a cold day and keeps ya full until your mid morning snack
You don't have a big fat belly. LOL! You look fit to me, unless you put on 25 or so in the past 11 days.
I usually eat tuna on greens like spinach. Or on whole wheat bread. A little mayo mixed in won't kill you, although there are some canola-based mayos coming out now that are probably better than regular mayo. The lowfat mayos are like the granola - they sub the fat with more sugar!
The healthiest cereal choices are the ones that are made with 100% whole grains with the least amount of sugar. Do you like oatmeal?? That's always good and cheap. Have you tried Splenda as a substitute sweetener for sugar? It can be a sugar addict's best friend, especially when trying to get used to cutting back on the sugary stuff. To most people, it tastes closer to real sugar than Equal or Sweet-n-Low.
You're not really in the same boat that many of us were when we had to make dietary changes. A lot of us were big fatsos and even had health issues. You are already fit and have time to experiment with healthier stuff to determine what you like to help modify your diet. The best thing is to to try to increase your take of "whole foods" and reduce the processed junk. Leaner meats, fish, shellfish, chicken, turkey, VEGETABLES, fruit, nuts... Food tastes are adaptable - you just have to experiment with healthier choices. It generally does mean spending more time on prepping your meals, because most convenience foods are junky.
I always thought this shopping list was really good: http://www.naturalphysiques.com/cms/...php?itemid=161 The guy who created the list (Jeremy Likness) posts or used to post at JohnStoneFitness.com, which I used to read occasionally. The Natural Physiques website is kind of touchy-feely and Dr. Phil-ish, but it has some good info on it.
I know you looked at what I ate yesterday, because you quoted it. Obviously there is no plan there!!! The title of my other log with reguards to S2B is all wrong. I am in the camp of: do better, but everything does not have to be absoutley perfect for now. If I can improve my habits and lifestyle of eating for the next month, then I will address fine tuning them. The log is here to make me more concious of what I am eating because I am going to report it here, really draw attention to what I am doing wrong, and give a place for suggestions of how to improve my lifestyle of eating.
would agree with bamma and try to go by the same philosophy and not eat preprepared foods. And if it didnt have eyes or pop out the ground recently then dont put it in your mouth as you have no control over what goes into it
No problem BFG, like I said, I can take any criticism in this log! I was going to do the S2B workout routines along with some of the others on thes board last year, but got too into Crossfit to give it up.
I have seen Jeremy's list before and have a decent handle on shopping for healthy stuff, but my biggest problem is having it avaliable when I need to eat it. The 3 main things I don't have a taste for are oatmeal, chicken, and cottage cheese. Taste isn't my biggest concern for the majority of my meals though, convience is.
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Oats are you best cereal either as porridge or a smoothie
[/ QUOTE ]what is the difference in the two? Just milk poured over raw oats versus blended?
nutrition wise little pallette wise alot due to texture but its great on the go. I stick it in a water bottle and drink it on the way to work.
Planning in advance is half the battle as half the so low fat stuff is loaded with sugars. But if you tend to go for clean foods tis better. if I am out in the car seeing clients and not prepared I pop into a garage minimarket and they tend to sell processed meats for sandwiches and this is a better option to keep me going than a pie or anything
Then make up for the lack of other macros when possible during the day.
I can give you a link to some food sheets to help you track rather than counting calories you just need to inrease the volumes by % to get the calorie value you are after (I find its a much easier way to keep track)
I can't really comment on your calorie requirements as your work volume and performance speaks for itself. Nevertheless
Is there a Trader Joes near where you live? It's cheaper than Whole Foods but has a good selection of healthier choices (non-hormone beef and eggs etc...) and semi-ready made meals that are quick but pretty good for you.
Their frozen marinated tuna steaks are great, as are the frozen blueberries.
I go shopping exactly once a week and try to get enough to I don't have to think about picking up something for dinner all the time. Even though I love the idea of the slow food it's not too practicle for must of us.
To sub for the twizzlers and popcorn why not keep a few bags of nuts & raisins or trail mix at your office. I always buy a couple of those to have when the inevitable urge to snack comes.
Thanks Kuri. I am less worried about volume at the time, mostly quality. Once I get that nailed down, I can determine if I need more or less. No Trader Joe's around, but there are some natural or whole foods type stores, one of the Krogers actually has a decent whole foods sections. But I haven looked there for semi-ready made meals! I bought some almonds and some sunflower kernals today, I have to be careful wiht a box of mixed nuts though, I sometimes forget to moderate myself. I should remember rasins, are they a pretty good snack option?
Roast Beef 4x4 Sandwich, made fresh daily at Kroger
Net weight - 9oz
with cheese and lettuce.
not a clue how to estimate calories for that guy either?
Up to now daily recap:
[*]7:45 AM - cereal and milk[*]2:00 PM workout - 2 mile run[*]2:30 PM - salid[*]4:15 PM - roast beef sandwich[/list]Been through about 2 liters of "Crystal Dr. Pepper" so far today. Not ice cold, because it comes out of the sink.
Buk use the fit day to calulate the sandwich what about spread and dressing???
CAn se a first issue. You are asking your body to go along while without food, far too long so it will not burn fat as efficiently. try to get a mid morning snack in and mid afternoon say a piece of fruit or a glass of semi skimmed milk both sub 200 cals. 2.30 would have been better to have the sandwich if possible more carbs, and protein and some fat there which is good even go for a portion of salad/veg then as well.
how much water you aiming for? If 4 litres then use the elastic band trick, use a 500 ml bottle and put 8 bands round it every time you drink one slide it up tis a great way of keeping track other wise the brain decives you. Its also easier to glug down 500 mls as larger container is visualy off putting (in my experience)
The sandwich was either dry, or had very little spread. The beef was moist and the lettuce finished it off. I would have liked to eat around 10:30, but didn't have anything avaliable, but also I wanted to get to the gym and my afterward meal about 2 hours sooner than I did, but I got held up at work.
You think I would be better off to switch the timing of the salid and the sandwich though?
I use a Pepsi brand one liter wide mouth bottle for water. I am so accustomed to it that it isn't large to me. That was one of the first things I verified last time I bought a car, that the cupholder would hold the one liter bottle.
I don't know that I have a specific goal for water consumption, but I think getting through 3 of them at work will total out to be plenty. I drink quite a bit at the gym, which is sometimes at lunch, sometimes in the evening, and sometimes both, but don't drink much, if any, water at home at night.
I got no problem with you in here. Like I said I welcome all the advice and comments in this log I can get. I know that there are different opinions about almost everything. I am often on the outskirts myself, but I have developed the ability to consider all of the info and opinions with a grain of salt and make reasonable decisions about what to implement.
Right not I am not looking for perfection, just better. Any suggestions about meals, or what I should not eat, or what I should substitute for this or that will be helpful. Those logging sheets you mentions earlier would definitely be worth a look, what is that link?
Are you able to keep stuff at work?? WW Bread, peanut butter, tuna, fruit, nuts are all very handy and convenient.
Since you hate oatmeal, maybe try shredded wheat or one of the whole grain Chex type cereals and use Splenda to sweeten to help reduce your sugar intake (says Dave who just ate an enormous coconut-chocolate chip brownie thing to cap off his otherwise healthy lunch!) Fruit is a good addition to cereal, too - bananas, blueberries, strawberries. Peanut Butter is good for breakfast. So are eggs or eggs mixed with egg whites or egg substitute.
Cook big stuff at home like pork tenderloin, lean roast beef, etc. that you can get a lot of meals out of -- and bring leftovers for lunch. There are frozen packs of mixed stir-fry vegetables that are great for getting a convenient mix of veggies.
Just baked a high carb cake that I can eat in a day and will deliver 1800 cals and is low fat big time. dead easy took 5 mins to make a 45 mins to cook and is great for in the car when on the go :-)
Buk\'s Food log
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