Quote:

Originally Posted by DianneOrwig Hey, Jeremy - I have been considering upping my dosage of vit C. Is there a specific reason you take it late in the day? What benefits, if any, have you noticed?

My rationale for a higher dosage is all of the research on mammals that shows humans are the lucky ones with a genetic defect that prevents us from synthesizing our own. If you look at the amount that other mammals produce relative to their body weight, it's the equivalent of humans consuming 14 grams or more per day!

Of course, producing it and ingesting it are two different things and I definitely feel at higher doses, less is absorbed.

There are two reasons I take my Vitamin C at night. One is because I take my multivitamin in divided doses for breakfast and lunch, and adding Vitamin C to those would probably be overkill. The second is that sometimes it can upset my stomach when I take it during the day, but at night it seems not to give me any grief.

It's tough to attribute anything specific to Vitamin C - I've not gotten sick and I've had great recovery for years now, but I've changed a lot of lifestyle habits in addition to the Vitamin C ... however I do feel that I can handle more intense training when I'm taking higher doses of it, and feel it is mainly for overall health in the long run.

Accountability.


7:30 AM Coffee w/ sugar free creamer.
9:00 Proats (I'm using EAS Whey, but want to find some Champion) and Multi vitamin
12:00 6 oz Tuna on Spring Mix w/ my wasabi dressing and 4 LF Triscuits
3:00 AdvantEdge Chocolate Shake
4:15 Nat's Killer Core Workout & 40 minutes on ARC
6:30 EFL Chicken Tenders and my own Cilantro Salad
9:00 Cheese stick and grapes


Every day is the same except breakfast and supper. Makes it easy for me. I almost never make 6 meals, but I don't ever feel hungry.

8-5-08 day 24
20 MINUTE AEROBIC SOLUTION
Level 5 3.5
level 6 4.0
level 7 5.0
level 8 6.0
level 9 7.0
level 10 8.0
1minute intervals repeat 20 minutes.(treadmill)
9:30 A.M. EAS PROTEIN SHAKE with 1/2 apple
12 5 egg whites and oatmeal
2:30 Turkey breast and slice of whole wheat bread
4:30 Crab and brown rice
7:00 myoplex bar
9:30

tuna and barilla whole wheat pasta

Okay - here we are again... 8/5/08 - another super clean day planned:

6:30am - MonaVie (4 oz)
7:45am - 33 minutes of LPB cardio (see my blog for details - it's a lot of fun)
8:45am - Myoplexlite with 1 TBS flaxseed oil, 2 multis
11:15am - 5 boiled egg whites, yogurt
2:00pm - EFL Tuna Casserole on a bed of lettuce with hot sauce
4:30pm - Spinach, chicken breast, sweet potato
7:30pm - Lean Steak, yellow rice, peas and black beans

Today's a good day - lots of water!

HI, please can someone critique my diet - i have the EFL and BFL books on the way over to Kenya, as I type : )

07:00 1/3 cup dried oatmeal, cooked with 1/3 cup water and 1/3 cup skim milk. 1/2 teaspoon organic maple syrup
09:30 3 egg whites and 1/2 slice of organic rye bread
12:00 2 desert spoon cottage cheese / 1 poached apple
3:00 tuna (spring water) with 1 tsp low fat mayo and 2 slices rye bread
6:00 grilled beef, 1/3 cup brown rice, mixed veg
08:30 handful of strawberries and small pot of low fat yogurt, sometimes 1/2 teaspoon mayple syrup

I usually manage 1 gallon of water per day and have 3-4 cups of tea with a splash of skim milk

Quote:

Originally Posted by Starina HI, please can someone critique my diet - i have the EFL and BFL books on the way over to Kenya, as I type : ) 07:00 1/3 cup dried oatmeal, cooked with 1/3 cup water and 1/3 cup skim milk. 1/2 teaspoon organic maple syrup 09:30 3 egg whites and 1/2 slice of organic rye bread 12:00 2 desert spoon cottage cheese / 1 poached apple 3:00 tuna (spring water) with 1 tsp low fat mayo and 2 slices rye bread 6:00 grilled beef, 1/3 cup brown rice, mixed veg 08:30 handful of strawberries and small pot of low fat yogurt, sometimes 1/2 teaspoon mayple syrup I usually manage 1 gallon of water per day and have 3-4 cups of tea with a splash of skim milk

This looks really good! The only thing I would change is to make sure and have a protein with your first and last meal. (skim milk and/or yogurt don't cut it as proteins) When you consume a carb without the benefit of a protein, it will spike your insulin and can set the body up to go into "store fat" mode. With the protein you will not have that problem.

Otherwise, this look fabulous!
Have a safe trip!!!

Thanks Dianne

So if i add 2 spoons of protein powder to the oatmeal ( or sometimes I will have protein pancakes) and change yogurt for cottage cheese in the evening, all should be well?

Quote:

Originally Posted by Starina Thanks Dianne So if i add 2 spoons of protein powder to the oatmeal ( or sometimes I will have protein pancakes) and change yogurt for cottage cheese in the evening, all should be well?

perfect, perfect, perfect!
=:-D

BASIC FOOD PLAN

Water - drink 80-100 oz. throughout the day.

Meal 1 -6:30am
small serving, very lean, twice ground sirloin with all sorts of veggies mixed in
small portion of mostly egg white, very lean quiche
1/4 cup cottage cheese
tea or coffee with 1/2 tsp sugar
Meal 2-9:00am
2 1/2 oz. of canned turkey, chicken or tuna with mustard
small apple
Meal 3-10:30am
2 1/2 oz. of canned turkey, chicken or tuna with mustard
grapes or tangerine
12:30 - Aerobics or Strength Training
Meal 4-2:30pm
Myoplex Lite Shake
1/2 banana
Meal 4:30-5:00pm
small serving, very lean, twice ground sirloin with all sorts of veggies mixed in
small portion of mostly egg white, very lean quiche
1/4 cup cottage cheese
tea or coffee with 1/2 tsp sugar
Meal 6-7:00pm
3-oz. chicken or other lean meat
1/4 cup cottage cheese
salad with mustard and Red Wine Vinegar
small potato, noodles, or piece of toast

I do not take an entire FREE Day - my free goodies are as follows:
Friday Nights - I follow the plan up until I get off of work at 4:30
We usually
-have couple of tropical rum/vodka concoctions . . . can you say YUM????
-split a Totino's Supreme pizza -
-large salad with lite dressing or my regular red wine vinegar & mustard for dressing
-dessert - 3-4 chocolae kisses and couple of cookies
Wednesday Mornings
-to regular breakfast I add 2 cups of coffee with 1/2 & 1/2 and 1/2 tsp sugar
Saturday & Sunday Mornings
-to regular breakfast I add 2 cups of coffee with 1/2 & 1/2 and 1/2 tsp sugar
- 1 Banquet Sausage Link

I am also awaiting the EFL, and currently reading the BFL-Would love any tips anyone would like to give.
Thanks
7:30- 1cup Kashi Go Lean Crunch w/1/2 cup ff milk
8:00-9:00-Teach Water Aerobics-30min Cardio-30 min Strength (by the way-my class keeps asking if I'm on redbull or something!)
9:00 Cliff Protein Bar
9:15-10:00 Upper Body Strength, Lunges and Abs
12:15 1 cup brown rice, palm size lean broiled sirloin, 1/2 cup of grilled veggies
3:45 Cup of tea w/dab of ff milk, 2 thin sliced turkey breast w/Whole Wheat low carb tortilla
Planned-6:00 1 Serving Veggie lasagna
8:00
Fruit smoothie w/1cup greek yogurt and some fresh fruit-maybe a splash of ff milk
10:30 bed!

Quote:

Originally Posted by Kaci I am also awaiting the EFL, and currently reading the BFL-Would love any tips anyone would like to give. Thanks 7:30- 1cup Kashi Go Lean Crunch w/1/2 cup ff milk 8:00-9:00-Teach Water Aerobics-30min Cardio-30 min Strength (by the way-my class keeps asking if I'm on redbull or something!) 9:00 Cliff Protein Bar 9:15-10:00 Upper Body Strength, Lunges and Abs 12:15 1 cup brown rice, palm size lean broiled sirloin, 1/2 cup of grilled veggies 3:45 Cup of tea w/dab of ff milk, 2 thin sliced turkey breast w/Whole Wheat low carb tortilla Planned-6:00 1 Serving Veggie lasagna 8:00 Fruit smoothie w/1cup greek yogurt and some fresh fruit-maybe a splash of ff milk 10:30 bed!

Hi Kaci - I'm going to make the same suggestion on your first and last meal. (Check my suggestions to Starina above.) Make sure each of these meals include a good quality, clean protein from Bill's authorized food list. This is ultra important at the start of your day and at the end and you are not alone, this is actually when most people skip the protein.

The protein in your cliff bar is probably not enough to avoid that nice insulin spike you want to avoid, especially first thing in the morning. It's a subtle change that can make all the difference!

Hope this helps!
D

August 5 -
5:30am Myoplex Lite protein bar
6:00 - 7:00 Spinning - cardio workout
7:00 am - coffee - oatmeal - RIGHT shake
12:20 - chicken, mushrooms and zucchini
4:00 - Apple - slice of turkey
7:00 - EFL chicken, potato, and salad
8:00 - EFL chocolate pudding

Yesterdays meals:

Breakfast: 2 whole eggs, 2 slices uncured organic bacon, one slice whole wheat bread with all natural peanut butter

Lunch: 6 oz rotisserie cooked chicken (white and dark meat), 3/4 cup of chili beans

Afternoon: an Indian-style dish with spinach and tofu

Dinner: chicken breast, lentils, and chick peas

We need to make a run to the store for fruit ... usually I have a big fruit salad for breakfast, gotta get more fruit in the house!

Yesterday:
8:00 - 20 mins HIIT on the treadmill (5%-12% incline, 4-5.5mph).
Breakfast - WW English Muffin topped with Tomatoe, Cheese and Turkey Bacon (EFL)
Mid Morning Meal - Turkey, Swiss Cheese on top of some very good Oat biscut (EFL)
Lunch - Chicken, peppers wrap (EFL)
Mid-Afternoon - Clif Bar
Supper - Jennifer and I were out and about so we had a 6" Roast Beef Sub on WW Bread
Evening Meal - Chocolate Sundae (EFL)

I have been meaning to so a calculation on my average daily calorie intake. My typical day looks pretty well like the above. My analytical side thinks it might be a bit too carb internsive. Anyway, I am going to do a calculation and probably adjust my portion sizes a little to bring down the calorie count. Any thoughts?

I thought maybe I would eat today:

8:00 Cold pizza slices
10:30 two cans of coke
11:30 3 chilly dogs from the DQ and a double order of onion rings Super Mega Gulp
2:30 more cold pizza, more coke
5:00 a big 20.oz stake with a stuffed bake potato another Super Mega Gulp
7:00 more cold pizza, more coke
10:00 gigantic bag of M&Ms and some Ice Cream a large mountain dew

Workout:
stare at my solofoex and imagine working on it for 10 minutes
weeeh that was exhausting!

Just Kidding!!!! have a good one!

8:00 Low Sodium V8 5.5 Oz
10:30 some dried fruit
11:45 turkey burrito from EFL
2:30 Apple..carrots and dip EFL
4:30 Gym full workout Abs, Chest, Back, Legs, 45 Min on the tred at level 7 Weight loss
6:30 Protein Shake
7:00 turkey meatloaf with Red Potatoes and Green Beans
8:30 (OPTIONAL) protein bar

Quote:

Originally Posted by Kaci I am also awaiting the EFL, and currently reading the BFL-Would love any tips anyone would like to give. Thanks 7:30- 1cup Kashi Go Lean Crunch w/1/2 cup ff milk 8:00-9:00-Teach Water Aerobics-30min Cardio-30 min Strength (by the way-my class keeps asking if I'm on redbull or something!) 9:00 Cliff Protein Bar 9:15-10:00 Upper Body Strength, Lunges and Abs 12:15 1 cup brown rice, palm size lean broiled sirloin, 1/2 cup of grilled veggies 3:45 Cup of tea w/dab of ff milk, 2 thin sliced turkey breast w/Whole Wheat low carb tortilla Planned-6:00 1 Serving Veggie lasagna 8:00 Fruit smoothie w/1cup greek yogurt and some fresh fruit-maybe a splash of ff milk 10:30 bed!

the champions book is much more detailed on the workouts.... EFL ROCKS!

8-6-08 day 25
My plan today is
Lbwo
930 egg whites and oatmeal
1130 eas protein shake with serving of fruit on side
130 ground turkey (lean) green peas and 1/2 swt potato
330crab and peas and 1/2 swt potato
600 cottage cheese and fruit (not sure what kind yet probably an apple)
830 lean ground turkey and whole wheat tortilla w/ salsa
I have to make sure I get plenty of water today I think I didn't focus on that enough yesterday

My workout today was "LEG DAY" those imortal words that strike fear in the hearts of many challengers... Yes, it was really tough. So here is today's completed workout and menu:
Legpress- 4 sets at 250 lbs.
Wall squats- 4 sets
Leg Curl (lying) hamstrings 4 sets at 50 lbs.
Leg Raises (lying) 4 sets at bodyweight
recumbant bike- 15 min for resistance level 10
Walking lunges-4 sets
Menu: Pre workout: protein shake and Betagen
Post workout: oatmeal & egg whites
snack: protein drink, fresh berries (strawberry)
Lunch: grilled salmon & baby greens w/white balsemic venigar
snack: tuna & mixed green salad
Dinner: baked chicken, steamed vegetables & brown rice
snack: protein drink and 1/2 cup cottage cheese.

Have a success day!!
Cheryl

This is great because this is where my downfall is at. I get busy and forget to eat.......then I get really hungry and grab the fastest thing in front of me.

Breakfast: Scrambled eggs mixed w/steamed zucchini sprinkled with a tiny bit of cheese, water, and

mid-meal: Forgot!

Lunch: taco (gr. turkey mixed w/ffree refried beans, lettuce, home-made salsa) and an orange, water.

Mid-PM meal: Protein shake

Evening Meal: chicken, steamed broccoli, brown rice, water.

PM snack: turkey pastrami sandwich on home made wwheat bread.

I will do better tomorrow. I know it's easier for me when I plan my meals the night before. It's my daughter's birthday today, so it's been rather crazy trying to get things planned here. But I will soon be a master at this again!!!