This is great! I'll be posting my meals here regularly too. Making the plan AND for ALL to SEE is a real boost!

Quote:

Originally Posted by Kath This is great! I'll be posting my meals here regularly too. Making the plan AND for ALL to SEE is a real boost!

Whoohoo Kath! Hoorah!

Here's mine for today:

7:30am - 1/2 Zone Bar (Chocolate Peanutbutter) just for a little energy boost before cardio
8:00am - 33 minutes of LPB Cardio
9:45am - 1/2 Zone Bar (to get me through my 10:00am training session with Chip)
11:00am - 5 egg whites - steal cut oats with flaxseed oil and Agave Nectar
11:30am - LBWO with a fellow trainer who KICKED my 52 year old a%#!
12:15pm - Coffee with my friend - our very own TERRIE (Gainesville3469) from T.com!!! Great time, Terrie!
2:15pm - Chipotles' organic chicken bowl w/rice, black beans and salsa (1/3) Muitl + 2000 Vit C
5:30 - other 1/3 chicken bowl
8:00 - steak, potato, broccoli
9:00 - 4 oz of MonaVie

tons of water, water and more water!

Quote:

Originally Posted by alitlchangwildougood Workout: stare at my solofoex and imagine working on it for 10 minutes weeeh that was exhausting! Just Kidding!!!! have a good one!

OMG that made me laugh! good one!
What did I say about the power of visualization????
=:-D

Here's me for today
6:00 fruit smoothie with EAS protein
8:30 FF SF yogurt
11:30 LEAN BBQ pork (I make it myself and remove all fat after cooking) baby carrots, cherry tomatoes, cracker crisps 1oz
2:00 EAS vanilla protein shake with 1/2 cup coffee added to it, nectarine
5:30 UBWO
6:30 chicken breast on a large salad w LF italian dressing
and I have some Myoplex Lite chocolate pudding chilling in the fridge for later YUMM!!

Aug 5-
I think I did better today-thanks for all the tips!
By the way-What is the champions book?
ok-Here is today
8:30-4 Eggwhites w/chives from my garden & 1 Whole Wheat Waffle plain
10:00-45min WalkAwayThePounds 3mile fat blast(kids are sick and couldnt go to the Gym! But I was sweatin' on this one!)
11:00 1/2 cup cottage cheese w/2tbsp mixed fruit on top
1:00 1 grilled chicken breast, 1 cup brown rice, 7 asparagus
3:30 Cottage cheese & 2 carrot sticks
5:45 1 chicken breast and 2"sq veggie lasagne
8:30 Protein shake

Any tips on how to vary my meals a little?
Thanks for the great thread!
kc

Aug 6th: side note: I went to a nurtrionalists and this is what has been outlined for me based on blood type, and other samples:
0900: 3 eggs, 1/8 onion, 1 slice provolone cheese and raw carrots
11:30: 1 banana, 1 apple, 1 plum
3;30: 2 chicken sausages, raw carrots, and 1 slice of cheese
6:30 Salmon, quinoa, raw cauliflower, broccoli, radishes and carrots,
9:00 raw brazil nuts
That was about it, the portions are still fist palm size except the veggies...which I can have bigger portions,
Troy

8-7-08 day 26
20 MINUTE CARDIO SOLUTION (TREADMILL)
930 AM EAS SHAKE WITH HALF BANANA
1200 OATMEAL AND EGGWHITES
230 ROSTED CHICKEN IN WHOLE WHEAT TORTILLA AND SALSA
500 CHICKEN AND PEAS AND WHOLE WHEAT PASTA
730 COTTAGE CHEESE AND HALF SLICE WHOLE WHEAT BREAD
930 MYOPLEX LITE BAR
This Saturday will be the end of my first four weeks I should be down about 14 pounds. But my body is looking ALOT different. I will post my 4 wk photo on Sunday.

Yesterday
Breakfast - Right + Whey Protein
Mid-Morning - Clif Bar
Exercise: Lower Body Work Out (Absolutly brutal, avg heart rate 111, max heart rate 161)
Lunch: 6" Turkey Sub (no cheese on WW)
Mid Afternoon: skipped (bad)
Dinner: Shrimp + Brown Rice (Eating for Life)
Night: Cottage cheese mixed with field berries

Very good day. Felt good.

Here goes TODAY, Thursday..

7:00 AM Dog walking 2 miles
Coffee Time
8:30 AM Protein Shake w/mixed berries and Flaxseed
11:00 AM Yogurt & Cottage Cheese
1:00 PM Gym
2:30 Bean salad & Chicken
4:30 Iced Chai (EFL)
6:30 Lettuce Wraps (pg 96 EFL)
8:00 Apple & cottage cheese
10:00 PM to 6:00 AM .... Growing muscles whle I sleep

Another clean day for me (so far...) I am trying to incorporate a few more veggies and fresh food but sometimes, a meal is a meal, you just do it and adjust as you go!

No cardio today
6:30am - Mypolex Lite w/flaxseed oil (Barlean's 1 TBS)
8:45am - EAS AdvantEdge Carb Control shake and low-fat graham crackers
12:00 - Turkey, lettuce, tomato, whole grain bread, Multi + Vit C
2:30pm - 1/3 Organic Chicken bowl with rice, corn, beans and salsa
5:00pm - Mypolex LIte Shake (Ultimate Cinnamon Bun) Vanilla Myoplex, 2 tsp cinnamon, 2 tsp butter buds - yummy!!!
7:30pm - Salmon, wild rice, asparagus
9:00pm - cottage cheese, MonaVie

In bed by 9:00pm (have a 6:30am client)

Yesterday:
Breakfast: WW Muffin, cheese slice, tomatoe slice topped with Canadian Bacon (Eating for Life). Actually, Eating for Life calls for Turkey Bacon but I have researched it and Canadian Bacon is a higher source of protein (19g vs 4g).
Mid Morning: Cottage Cheese mixed with Peaches
Workout: Upper Body. Great work out. (avg heartbeat: 109, max heartbeat: 161)
Lunch: Right Shake + Protein
Mid Afternoon: Clif Bar
Dinner: Tenderloin Steak, Sweet Potatoe, Asparagus (EFL)
Before Bed: Chocolate Sundae (EFL)

Overall a great day!

Lets make it happen.
Chris

08/07/08
M1: 07:30 yogurt and pumpkin seeds
M2: 09;30 oatmeal and p/b
M3 : 12 noon 1 chicken sausage, quinoa, radishes, brazil nuts
M4 : 2;30 banana
M5 : 6m brazil nuts, hazel nuts and cauliflower
M6: 7pm half a chicken breast, raw veggies and a salad
M7 : 9pm yogurt, whey and ice made into a smoothie.

M1 Ranchero Eggs EFL
M2 Protein Shake w/Banana
M3 Post workout nutrition bar
M4 Tuna Salad w/beans and veggies
M5 Beef & Barley Soup EFL
M6 Apple & Mozzarella

OK, now I have to come back later and post that I ATE CLEAN!

Wow I have been slacking, I am missing all of the fun! I will be posting me meals and workouts also!!

Quote:

Originally Posted by LadyDi70 Wow I have been slacking, I am missing all of the fun! I will be posting me meals and workouts also!!

Come on girl! Get in here!!!!!
Okay, this is me today. Legs are still killing me from Wed so a little soft cardio this morning... boo hoo hoo (like I tell my cliients, whining costs extra - so I owe myself a dollar!)

6:30am - Client canceled - so I did 20 minutes of treadmill (I was lucky just to be there)
7:30am - Cottage cheese and fruit
10:00am - Cold lean steak, carrot sticks and an apple (no glamor there)
12:30 - Myoplex shake, flaxseed oil, vitamins
1:00pm - UBWO
3:30 - Cottage cheese on a toasted fat free organic waffle with 1 TBS apple butter (Whoooo! my fav!)
6:00 - Fajitas (EFL style)
8:30 - Cottage cheese, vanilla yogurt, blueberries - yummmmmm

9:00pm - good nite - CPR and First Aid Class all day tomorrow

(Not so good on the water today, must try harder tomorrow!)

Quote:

Originally Posted by Kaci Aug 5- I think I did better today-thanks for all the tips! By the way-What is the champions book? ok-Here is today 8:30-4 Eggwhites w/chives from my garden & 1 Whole Wheat Waffle plain 10:00-45min WalkAwayThePounds 3mile fat blast(kids are sick and couldnt go to the Gym! But I was sweatin' on this one!) 11:00 1/2 cup cottage cheese w/2tbsp mixed fruit on top 1:00 1 grilled chicken breast, 1 cup brown rice, 7 asparagus 3:30 Cottage cheese & 2 carrot sticks 5:45 1 chicken breast and 2"sq veggie lasagne 8:30 Protein shake Any tips on how to vary my meals a little? Thanks for the great thread! kc

Kaci - this was a really GOOD day! Keep it up and don't sweat it too much when things don't go your way. Just take the experience and ask yourself, "How can I do it better next time!" Focus on all the great things you did right and pat yourself on the back - you are going to be just fine!

I didn't flake on yall. I just decided to post tomorrow what I ate today. I put my plan for the day previously but sometimes I eat some different combonations when it's all said and done. So this way I can put exactly what I actually ate.
Until tomorrow.........

My meal plan stays essentially the same over the course of a week - I figure the less decisions I have to make, the fewer chances I'll make the wrong ones. This week a day looks like:

7:00 am Chocolate Oatmeal
10:00am cottage cheese and a banana
1:00pm tuna and brown rice
3:00pm protein shake made with 1% milk
6:30pm Chicken, green beans, baby carrots
9:00pm fat free yogurt and grapes

I'm like Dramos, keeping my meals about the same everyday of the work week and I never get bored or tired of this type of eating. I workout at 5:15 A.M. till 6:30 A.M.
I Take my protein, glutamine, creatine/carb mixture, with nonfat milk and water right after working out!
7:30 A.M. chocolate protein shake or 4 whole eggs
1/2 cup of Fiber One cereal with skim milk
1 banana
water
500 grams of vitamin C with a multi-vitamin
10:15 A.M. cottage chesse mix with yogurt, blueberries or strawberries
handful of mixed nuts
water
12:30 P.M. meal replacement shake
1 apple or orange, water
3:00 P.M. tuna or chicken (in can)
on top of spinach salad mixed with shredded carrots
olive oil
2 pieces of whole grain bread that has 10 grams of fiber
green tea and water
5:30 P.M. this is hard to say because my wife makes different dinners either
hamburger, chicken, steak
some kind of pasta
some kind of vegetable
water
8:30 P.M. before bed, another protein shake with nonfat milk
water
9:00 P.M. bedtime! YAHOOOO!!!!!
Thanks John!

yesterday 8-8-08
ubwo
meal 1 myoplex deluxw bar
meal 2 turkey burger w/ corn and mixed vegis
meal 3 chick and whole wheat tortilla with tomato
meal 4 myoplex lite bar
meal 5 chicken and serving red potato
meal 6 eas shake with half banana
Meal 7 another serving of chicken and a 1/2 banana
long day it was either I had to do another meal or I would have eaten a tub of cookie dough