I have a surprise!!!!! I'm still fat! As my weight loss journey continues, I am getting used to eating healthier and it's not so bad. This morning, I ate a chocolate chip muffin with some coffee! It's not the healthiest breakfast I've ever eaten but, it's better than most breakfast I've ate. For lunch, I had some Sushi (california roll) with water! After, I went to the gym and did a bicep workout. I started off with some pull ups although I felt like I was pulling the bar down! I could only do 8 but, that's as good as I expected! I moved on to the preacher curl bar and did 3 sets, 10 reps with a about 80 pounds, a weight I felt comfortable with! Also, I did dumbbell curls with 40 lbs in each hand for 3 sets of 10 with 40lbs. That concluded my weights then I moved on to the StairMaster on the easiest level for 30 min! I wasn't to hungry when I came home so I ate a Chicken Cesar Salad, no dressing and sparse croutons with a diet coke. I weighed 278.0. Oh yeah!!!!!
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Hi Jason!
ReplyDeleteHappy to be the first supporter on your journey. It will be hard, there will be days where you will feel weak and feel like giving up and feel like going to the cupboard and stuffing your face with whatever 'junk' food you see. Here are some tips to help you out!
Rules to help you on your journey:
Life eating plan –to be used as a guide only –please take into account your metabolism, weight, height and training schedule.
RULES:
Wheat free bread only (rye or spelt or the darkest bread you can find in the supermarket)
Brown or Basmati rice only 2x week
Wholemeal pasta only 2x week
Not to eat after 7pm unless training late.
NO heavy meals in the evening
2 litres of water a day
No more than 2 coffees a day
Carbs before 3pm, protein after 3pm –exception to the rule: you can have carbs late on a training day but small serving
No white potatoes, no white bread, no white rice (except basmati)
Only 1 small bottle of fruit juice every other day (no added sugar)
No carbonated drinks (no exceptions, don’t care if it’s diet)
Mineral water allowed
No chocolate
No chips
No junk food of any sort – no exception
Never eat until you are full, always be 70-80% full.
Breakfast
Cereals allowed (1CUP) with 1 cup of skinny/soy milk
All Bran
Sultana Bran
Kellogg’s Special K
Bircher Muesli: ‘Carmans’ Muesli left overnight in coconut milk served with fruit, honey, cinnamon
Poached eggs, spinach, tomatoes, rye toast
Toast (rye or spelt) ONLY:
- with peanut butter & honey
-with vegemite
-with fetta cheese, sun dried tomatoes and cracked pepper
Omlette with your choice of filling except bacon (i.e. fetta cheese, Spanish onion, sun dried tomatoes, spinach, mushrooms, bean shoots, low fat cheddar)
Fruit salad
+ 1 Coffee
Mid-morning snacks: (choose only 1 option)
1 piece of fruit of your choice
1 handful of mixed nuts
1 cup of yoghurt
1 nut bar
Lunch (choose only 1 option)
Any pasta except carbonara
Any rice dish except for creamy
Rye sandwich of your choice except for processed meat (no ham, no salami & no schnitzel) you can opt for roast meat or chicken
+ 1 fruit drink (orange or blackcurrant)
Mid-arvo snack (choose only 1 option different from morning snack)
1x coffee
+
1 piece of fruit
1 handful of mixed nuts
1 cup of yoghurt
1 nut bar
1 handful of carrots/celery with hummus
Dinner (choose only 1 option)
Meat grilled/lightly stir fried or steamed) + veggies
Fish grilled or steamed i.e.: salmon with sweet potato mash + coriander
Omlette with your choice of filling (again no bacon)
Rice noodles with veggies and chicken (on training day only)
Curry- veg out (not too fatty)
Salad – any salad you like
Bean Salad – red kidney beans, sweet corn, carrots, spinach, coriander, tuna & sweet balsamic dressing (and anything else you might like to add) i.e. roast chicken
Note: on training day- have protein shake within 20mins of your workout so protein can feed muscles.
Recommended protein: VP2
+light dinner
Shake:
2 scoops of VP2
1 banana
1 full egg (raw)
Cinnamon
Honey
Milk (either soy or skinny)
Option: berries
Wow! Thank you very much for your support!!!!! This will be very helpful for me! I really didn't have a set plan but this will be great to follow!
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