Here is what I ate today:
6:30AM 3 slices whole wheat
light bread. Humus. 1 slice low sodium cooked ham. 2 cups of coffee.
9:30AM 3 WASA crackers. One cup
low fat cottage cheese. A handful of blueberries.
10:00AM 1 cup of coffee
1:15PM chicken soup with one
egg and no noodles. Apple.
3:30PM 3 WASA crackers. 1 cup
0% greek yogurt. 1 cup apple sauce
Finished 100 ounces of water (whatever I drink the rest of the day, it’s
6:30PM 1 chicken *** (4
ounces cooked). 3 slices whole wheat light bread. Mustard. A whole bunch of
broccoli and cauliflower with lemon juice.
9:30PM 3 WASA crackers. 1 cup
eggbeaters cooked in the microwave.
love WASA crackers! They are so crunchy!
Live life with passion!
As of this post I still have meal #5 and #6 to go.
Are you losing body fat? If you are then I love it, if you are not losing body fat, then I hate it. :)
2011 Body-for-LIFE Champion
Mydecade: I know you love Wasa crackers, but I think you are eating way too many.
Meal 1: How many carbs in three slices bread? I am guessing you can cut that back to 2. How much protein/carb in the hummus? You s/b shooting for 20g carbs/20g proteins per meal. I would say a better meal would be: 3 egg whites, slice ham & 1 slice toast.
Meal 2: If I remember right, 3 wasa crackers are 30 grams carbs, you should shoot for 20. Also, blueberries are a carb, and s/b counted as such.
Meal 3: Chicken soup??? What is the protein/carb ratio? Soups should be avoided for the most part. I'm guessing too much carbs & not enough protein with soup. Once again, apple needs to be counted as a carb.
Meal 4: Too many starchy carbs all the way around. Applesauce is not approved for BFL. I would say, just have the yogurt and a fruit. But watch too many fruits as well; they are carbs and many are high in sugars.
Meal 5: Get rid of the bread in this meal, and replace it with some brown rice or a sweet potato.
Meal 6: Get rid of the wasa crackers...keep the eggs, but throw in some veggies and a small portion of carbs. I love a low carb protein shake as my last meal of the day.
I personally think that too many bread/starchy type carbs are going to slow down your progress. I suggest adding such things as oatmeal, yam/sweet potatos, rice or whole wheat pasta, brown rice....but watch portions of these carefully; most are only 1/2 cup, cooked.
Do you have the book? I would pull the approved list and make a copy and hang it on your fridge and pantry and if the food you want to eat is not on the list, then avoid it.
Best of luck to you!
"The only person you should try to be better than, is the person you were yesterday!"
Thanks for your comments, quite helpful. Let's see...
3 Wasa crackers add up to 60 calories, 13g of carb with 2g being fiber. 2g protein
3 slices of whole wheat light bread add up to 120 cal, 26g carb with 6g fiber. 6g protein
The apple sauce is just apples and water nothing added to it at all and it amount to 50cal 12g carb with 2g fiber...
Is it really that bad?
The main reason I'm taking a full month to prepare is because I don't want to waste my time doing BFL wrong and not getting results so your comments are appreciated.
BTW, once I start for real I will be using supplements from EAS.
The chicken soup is only vegetable broth with tons of chicken. NO NOODLES of any kind. :-)
This means almost no carbs on the soup and full of proteins.
you want applesauce? blend an apple.
bdmom - you said to limit fruit and starchy carbs. So the only thing left is fibrous.
Stop making it difficult with so many rules.
Back to Basics people
Ask yourself 2 questions.
1. Is there a lean protein source the size of the palm of my hand?
2. Is there a carb source the size of my fist?
If you answered Yes to both answers, then your meals are correct!!!!
Nowhere in the book does Bill Phillips ever state a certain amount of grams for carbs or proteins.
The key to making this work is simplicity and consistency.
He does however say that unless you have a huge hand that bread should be no more than 2 slices. So having a sandwich is acceptable.
No grams, no calories, no counting.
Charlie: This is what makes it so difficult for people who come here for helpful advice,and get people who use little to no tact in their posts, and attack other people. If you re-read my posts, I said to limit, NOT eliminate. I KNOW that if you eat bread with every meal it WILL slow down fat loss. If you re-read my post, I advised her to eat different carbs, and not just bread, such as yams, oatmeal, rice, pasta, etc....I also advised her to follow the list that comes in the original book. I am not MAKING rules, just suggestions! And if you re-read her post, she did blend an apple!! Many people who follow BFL, use the 20/20 rule for women, and that makes it easier for things that can't be measured with your palm or fist. I understand you have had success with this plan, but so have I, and I don't appreciate your tone and the way you attack people. If I had a way to block any of your posts I would. I am a very tactful person and try not to ever post stuff like this, but enough is enough!!
MyDecade: If you would like to PM me anytime, I'd be happy to share any insight that has worked for me throughout this process.
I am with you on this. This forum is about being positive, supportive and encouraging. There is a definate line between giving someone a reality check or a friendly kick in the butt and being rude and condescending. Everyone who takes the time to come here and ask a question deserves respect and support not 'oh you are so naive' or some such remark. I take great care to bring my best to this forum and watch every word I share but I agree with you BDMom enough is enough. I value this community greatly and want to keep it a strong and healthy and positive place to share and learn and grow.
Charlie, I appreciate simplicity but sometimes you just can't imagine a WASA cracker as a fist. It does help me to think about grams of protein and carbs. Once I have nail the portions for different shapes of food I'll be on my way to succeed.
BDMon. Yours comments are more than welcome. As I said, it is VERY important to me to know what I'm doing to avoid wasting my time doing everything wrong and not getting results. I understand why you want me to PM you but I rather keep chatting with you at the forum because just maybe someone else might benefit. However if you insists in PM then I'll PM you because it is important to me. Let me know.
About what I ate. I definitely ate lots of WASA crackers :-) But I think I'm within the 20/20 ratio... (for instance 3 WASA crackers = 11 net grams of carbs + a bunch of blueberries ~= 20 grams of carbs)
With the numbers I gave you, do you agree that I was within the 20/20 ratio?
I want to get the portions right first then concentrate on the type of food (type of carbs and such)
The soup for instance had no carbs whatsoever.
Please do comment BDMon! And thanks!
OK. I hear Charlie... very valuable info but I agree something is lost in the delivery...
BD mom... I hear you too and you are right on... and your delivery is great :)
Both... great advice.
Bottom line: clean, whole , unprocessed foods in appropriate quantities are going to yield great results.
I agree with all BDMom said... a lot of bready things. Better to switch some of those out with yams or oats or cream of wheat, brown rice...
Get in the habit of reading labels. Greek yogurt is a GREAT source of protein but IMO 1 cup is probably too much. Also, have the chicken that is in the soup... skip the soup... there is your protein and have it with two pieces of ezekial bread toasted or in a sandwich.
Just my opinion and I am on this journey too... so everyday learning new things and retraining the way I think...
OK thanks ayummymommy...
I have to say I made the soup myself, NO CAN was opened!
I just can't see the warm in vegetable broth and chicken....
About oats... Can I use instant oat or not? :-S
You know? I still have meal 6 to go (9:30) but I'm not hungry at all... But if I understand things you can not skip meals.
Ah! Also... I have the book (second book very good book) It has the list of allowed foods... I am reading it and will follow it as best as I can.
No Instant...3-5 minute oats or regular are ideal (steel cut)... easy to prepare. Put 1/3-1/2 cup dry oats in a bowl. Add boiling water, let it sit for about 5 minutes until it thickens... mix in 1 scoop protein powder some cinnamon and eat!! Yum and a perfect meal.
I should be clearer in saying this works for the 3-5 min oats, the steel cut need to be cooked longer etc... I don't have that kind of time with my 4 kids etc so I use the 3-5 min and make as above!
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