Nutrition Planning

4.15.12...
      This is a new page I will use to plan and periodically track my nutrition as I attempt to retain strength gains while reducing body fat.


     I have been researching this nutrition plan : "The Paleo Diet". It is some interesting information. I detest the word "Diet" unless used in a medical reference. Upon review of the information easily found, of which there is quite a bit if you search, a nutrition plan incorporating much of what is proposed not only makes sense but would be obviously healthier and lower in overall calories.


     My plan will most likely take parts from several schools of thought and develop a easy to maintain, low cost, option that moves me towards my goals. When you review the Paleo Diet you see a lack of low-fat dairy, whole grains, and legumes....there is a plethora of research indicating such food groups have positive health benefits. I will likely include these in my plan.


     However, removing processed sugars, processed foods, sugary drinks, and many useless carbs....obviously will reduce calories and provide health benefits and will be included.


     I agree and am looking forward to the inclusion of more meat in my diet and also more vegetables. This will make up the bulk of my nutrition plan.


     While giving up sugary drinks will be easy, I do like my coffee with creamer. While I will give this a solid effort...I am not attempting a monk like existence...nor is my goal 4% body fat!

Step 1:

• Continue Research
• Increase water consumption to no less than 64oz/day
• Increase protein intake by adding a meat to most meals
• Increase overall intake of vegetables, include at every meal
• Keep Grains to cleanest possible...brown rice, unprocessed Oatmeal...more research needed here.
• Continue to reduce/eliminate...all junk foods, sugary drinks
• Switch to Skim milk and add Almond milk to diet
• Continue to have "Cheat Days" but make sure only 1 per 2 weeks
• Step 1 Body Weight...277lbs...Waist 44 3/4 inches...4.15.12

     Some of this I have already been doing...however my weight has stayed around 275lbs...though my strength gains and energy have been great.

     Here is a usually day of food intake for me...you might be surprised at how little it is:

• Meal 1: 2 cups oatmeal, 1 cup 2% milk, 2tbls honey, 2 large cups coffee with 2 tbls of Coffee mate creamer, 8oz 2% milk with large scoop of whey isolate protein powder.
• Meal 2: 
• Either dinner left overs (chick breast, 1 cup brown rice)
• or  Chunky soup with can of tuna added
• Meal 3: 1 scoop pre work out Creatine powder, 8oz milk with whey isolate protein powder, cup of coffee with creamer or a 8oz red bull
• Meal 4: post work out Creatine powder with protein powder
• Meal 5: Meat (8-12oz) 1-2 cups of rice or carb source, some times a vegetable
• Drinking about 3-4 8oz glasses of water per day
• Weekly I generally have a cheat day...out to dinner with fiance' and I end eating a steak and/or some pasta.
• I will tend to have a can of pop in the evening.

So, no not a daily diet made up of McDonald's and Pizza, etc. and hardly not what you would imagine fuels a 275lbs man...but this is what I eat more days than not.

'Nuff for now,

BDS  

4.15.12 Nutrition Note:

• Meal 1: 6oz Turkey Patty, 2 cups broccoli, 1/2 cup oatmeal, 16oz water, 2 large large cups of coffee with creamer
• Meal 2: Creatine Pre work out drink
•  Meal 3: Creatine Post work out drink, Whey Isolate Protein drink made with Almond mile, 16 oz water.
• Meal 4: Turkey/Veg meat loaf, 2 cups of broccoli, 16oz water
• Meal 5: Turkey/Veg meat loaf, 1/2 cup nuts/raisin mix, 16oz water

4.16.12 Nutrition Note:

• Meal 1: 1/2cup flax/soy cereal, 1 cup Almond milk, 1 cup strawberries/apples, 2 large cups coffee with creamer, 12 oz water
• Meal 2: 2 servings Turkey/Veg Meat loaf, 1 cup carrots, 1 apple, 16 oz water 
• Meal 3: Protein Powder/Creatine Powder 16oz water, 6oz Almond Milk
• Meal 4: Same as Meal 3
• Meal 5: 2 cups whole wheat Pasta, 16oz of water

4.17.12 Nutrition Note:

• Meal 1: 1cup Flax/Soy cereal, 1 cup almond milk, 2 cups Strawberries and apples, Protein powder, 12ox Almond milk, 2 large coffees with creamer
• Meal2: Turkey/Veg Meatloaf 2 helpings, Apple, 1 cup carrots, 16oz water
• Meal 3: 

 5.12.12 Nutrition Note:
      My diet continues as described above. I continue to eat fairly "clean." I have eliminated the Chunky Soup option for lunches, unless desperately short on time, due to high sodium content. I generally fill  my plate with over half vegetables, a third meat, and a quarter carbohydrates...and a keep to medium to small size plates. I supplement with Whey Isolate protein power and Almond or 2% milk 2-3 times per day or pre packaged EAS protein drinks if I am on the go or travelling. I do have a "Cheat" dinner once weekly...but it is not a binge, just a restaurant meal. I generally order steak and broccoli, water, and no dessert....this is easily keeping me at 275lbs. In fact I have been creeping up on 280lbs...you would think I would be starving! My waist is about the same size, but I continue to see strength gains in the gym and my energy is great....'Nuff for now BDS