Todays Plan of Attack for BFL (Thoughts?)

  • So being new to the site and the BFL life style, figured what better place to post my Plan and see where I'm going WRONG as I'm sure I will be. (Newb)

    My goal is to Lose Weight, and Gain Muscle.
    Weight = 277lbs, Body Fat = Yes LOL unsure but Tanita keep telling me 43% but could be higher or lower.

    Goal Get down to 200 by Jan 2011.
    Short Goal Get down to 250 by July 4th 2010

    Diet Plan:


    6:30am 2 Hard Boiled Egg Whites, 1 Hard Boiled Egg w/yoke.
    2 slices of Whole Wheat Bread Toast ( No Butter, Just Dry )

    9:30am Optimum 100% Whey Protein Shake 1 Scoop in shaker with 8oz water

    12:00pm 2 Cups of Salad Greens,
    4 Cucumber Slices
    1 tbs of shopped green onion
    2 tbs of South beach Ranch Dressing
    1 3oz of Skinless Chicken ***

    3:30pm Optimum 100% Whey Protein Shake 1 Scoop in shaker with 8oz water

    5:30 Gym for Workout.

    6:30 Lean Ham or Steak,
    1cup Broccoli, or Spinich, or Califlower
    Brown Rice, Baked Potato or other Carb

    7:30 6 Wheat Ritz Crackers with small amount of natural peanut butter

    I'll also be drinking 10+ glasses of water.

    Anyhow hows this look? Is there enough food there? I know breakfast will usually be the same as above, but on Saturday I may do an alternate on eggs like Omelet, and Oatmeal.

    Thanks
    Chip


  • Chip just a couple of questions for you?

    Does your 100% whey contain carbs?

    From what I can tell if you are targeting 250 lbs, you need 1 gram protein per pound of body weight which at a minimum gives you 41 grams per meal.  Your 3 oz portion sizes will only get you half of the protein you need.

    Ditch the ritz and NPB and replace them with LF cottage cheese and some berries on your way to bed.

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • Champster,

    Thanks for the reply. I'm using is Optimum 100% Whey Gold Standard. It has 24gram of Protien, 5.5 grams of BCAA's, and 3Grams of Carbs.

    Just so I understand, Your taking the 41 * 6 meals = 246.
    In reality I'm targeting 200lbs, but figured if I can get to 250 by July, I'd be happy. That's 27lbs in 6.75lbs per month loss. I would think possible with a 1-2 lbs per week loss..

    So basically your taking the Target weight and saying to reach that target you have to eat 1gram of Protien per, so instead of me saying I weigh 277, and should be eating 44grams per meal, I should be shooting for the Mini Goal weight of 250? and not the 200?

    Sorry for my lack of understanding. Just want to make sure I'm eating enough of the Right Things.

    Thanks,

    Chip

     


  • If you cut too severely in the beginning your body will think you are starving.  Shoot short term goals first.  

    Also on the shake meals, you either need to add a fruit carb or skim milk.  The carb levels are too low.  But don't add BOTH.

    You are doing just fine.  I had to learn some of these things the hard way and I'm on a mission to help anyone that I can.

    I've lost 148lbs total.  Pace yourself and have a clear understanding that it will take time and committment from you.  You can do this but by restricting your carbs you are going to get your blood sugars out of whack and frankly you will feel like crap and will suffer from a lack of energy.

    So stick to the palm fist method of measuring.  

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • Champster,

    Once again Thanks.

    I understand... I was actually thinking of going for 3 scoops of Protien power per snack, but fear that might have been overkill.

    I guess mentually I'm still thinking Low Carb from all those years of beating that horse. :)

    I just put my information in the iLose App for iPhone, based on what I've eaten so far and what I'll have for Dinner tonight, and Sheesh still LOW in Calories. Looking at 1640?!?!

    Thats minus my 6th meal, so now I'm wondering if I do 3 shakes until I get this worked out?? Grrrr

    I understand it's about Portion Size vs Calories, but I want to also make sure I'm eating enough of the right foods to not send body in to Starvation Mode.

    Will keep plugging away at that meal plan and see what I can come up with to get me a little higher in Protien as of right now it's at 173 grams, 77grams of carbs (10 fiber carbs), and 68 grams of fat .

    Oh well will keep plugging away.. Thanks for the info :)

    Chip


  • The biggest thing to remember is that you are shooting for 6 meals of equal size, spaced 3 hours apart.  If you find your waking hours extended for work or kids ball games, add a 7th meal.  But you want them all to be portioned the same.  There isn't a b'fast lunch and dinner schedule, it's a BFL meal plan.  Your carbs and protein should be very close to even.  Don't over think this or you'll get frustrated.  I'm here to help any time.   I'm sure others will also poke their heads in and give you some feed back.

    As to the iLose app, that's exactly what I mean.  You are really undereating and less is not more.  You will have to eat your brown rice, oats and yams to get the balance that you need.  If you don't you are going to feel like a slug in the gym and your lifts will be what suffers.

    Hang in there, you will get the hang of it.

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • hi Michelle.

    there is a lot of posts going on here.  lots of questions being asked

    THERE IS ALWAYS HOPE

  • I think it will take some time to get things in an established order, but it will come together.

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • I be getting some more protein in for your breakfasts as well. I am a 138 lb woman and usually take in 4-5 egg whites (it's about 1/2 cup of whites) and 1/3 - 1/2 cup of oatmeal.  Same with the chicken ***, my palm is about a 3-3.5 oz so base your portion on that rather than oz.  Should be about the thickness and size of your palm.  For breakfast in a hurry I'll microwave egg whites in a round container and then put between a toasted English muffin with a slice of tomato or two for flavour.  The shakes probably need some carbs, the recommendation for skim milk/ berries is a good one.  I'll often do a little fruit, mostly water and maybe an oz of milk to make the shake a little more creamy!

  • Deb,

    Thanks :) Wow ok I guess I do have small hands LMAO.. I actually just grabbed a *** from fridge, but did not think about size. it was a rather small chicken ***, so will double up on these until I can get to store to get good sized ***..

    Also agree, thinking of adding in some skim milk to shake at night after workouts. I don;t have a blender just the shaker cups, so fruit in the shakes is kinda hard, but if I did buy a blender, would banana's be OK? or no? Thinking Chocolate Banana Shake.

    Ok well off for First BFL work out. hope I can type after this one :)

    Chip


  • Right after a workout a small banana is fine.  I wouldn't have them if it's night time and you are getting ready for bed.  

    Whether you think you can or you think you can't, you're right ~ Henry Ford

    Michelle Simpson ~2009 Body-for-LIFE Champion 46+ Catagory

  • Morning Champ - just putting a post up and working my way around - grrrrrrrrrrr I knew this would be a pain in the *** - the old forum was "simple", just like BFL  - poo

    ONWARDS AND UPWARDS!

  • First time today I have had a chance to try and learn the new GB... I'm sure once we learn how to use it, it will be great :-)

    Pam  ~ Be the change you want to see in the World ~ MG

  • Day #2

    Well it seems I was not eating enough Protein in my diet..So back to the drawing board. :)

    6:30am

    1 Hard Boiled Egg ,

    1 Johnsonville Brat from Last Nights Dinner. ( I forgot to Hard Boil Eggs Grrrr )

    1/2 cup of Plain Instant Oatmeal

    1 Splenda Packet for sweetness

    9:30am

    Optimum 100% Whey Protein Shake 2 Scoops in shaker with 16oz water

    12:00pm

    2 Cups of Salad Greens,

    2 tbs of South beach Ranch Dressing

    6 oz of Skinless Chicken *** LOL @ *** :)

    1 Yogurt, size unknown, and not digging in trash for measurements :)

    3:30pm

    Optimum 100% Whey Protein Shake 2 Scoop in shaker with 8oz water

    5:30 Gym for Cardio.

    6:30

    Steak,

    1cup Broccoli

    1 cup of Brown Rice

    7:30 1/2 cup of Cottage Cheese and Low Sugar Fruit Cup


  • On the eggs, one large egg has approx. 6g protein while 1 egg white has 3.5g.  I have 1 egg with 4 whites every morning with 1/2 plain oatmeal with some cinnamon and 1/2 pkt. of Splenda.

    Remember to get your carbs in too with your shakes! It will become easier as you go along! Best Wishes! :)

    DebMO :0)           Blessed to be a Blessing...