Diet & Exercise Goals

[liquidstayce]

Just curious what everyone is doing here as far as eating and exercuse is going. Since I am a gastric bypass patient I have some very strict rules to follow but I'll post mine. Also post a typical day of what you are eating.

Nutritional Goals
---------------------------
4 meals @ about 300 calories each = 1200 - 1500 total/day
(occasionally I add an additional post workout snack - apple or protein shake and a skim milk latte)

80 - 100 grams of protein/ day (usually try not to do more that 30 grams a meal since your body won't process more than that in an hour)

no sugar other then if it natrually occurs in the food (ie - fruit sugar/lactose)

Artificial Sweetners: splenda and other sweatners including sugar alcohols in moderation (10 grams max).

No carbonated drinks

Caffine no more than twice a day (although going to be cutting back to one this week) - studies show that if you eat sugar within four hours after consuming caffine it will get stored as fat even faster. It also messes with hormones, causes increased chance of fibroids in women, and messes with fat distribution. On the positive side it speeds up your metobolic rate, wakes me up, and helps with asthma.

Meal Size - Depends on the density of the food but I can now eat anywhere from 1/2 cup to 1 1/2 cups of food in a sitting total.


Typical Meal Plan
--------------------------

Pre-Workout Meal:
3 string cheeses (150 calories/18g of protein total)
1 achiev one protein coffee latte (120 calories/20 g of protein)
sold here: http://store.bariatriceating.com/achievone.html


Post Workout Meal:
1 Fruit (apple or berries) (100 calories)

Occasional Weekday Morning Treat:
When I get to work I have skim milk latte with SF Vanilla Syrup
(1/2 cup skim milk = (45 calories, 3 g protein) = about 60 cal with syrup

Lunch: Garden Salad with 2 hard boiled eggs ( egg 131 calories, 11 g protein) + 2 laughing cow garilc and herb light cheese (70 calories, 5 g protein) + 1TB olive oil (119 calories)

Dinner- 1 cup turkey chilli (beans, chopped turkey meat, spices, tomatoes, onions, topped with a little cheese, etc)
(210 calories/18 grams protein for turkey and beans, 1 oz smart balance cheedar cheese = 80 calories/7grams of protein)

Snack- Breakstones 2% cottage cheese cup (90 calorie/11 grams protein flavored with a little sf pudding (about 10 cal)
2 SF popsicles (60 calories)



Total Calories: About 1200 Total Protein: 93 grams


Exercise Plan for This Week
---------------------------------
Sunday - 6 AM: 45 min Individual Spin Cycle Session Moderate HR Zone
1 PM: 10 min warmup cardio, 50 min Full body Resistance

Monday - 6AM: 60 minutes of any cardio (eliptical, spin cycle, running)
Intensity based on how I am feeling/ 15 min Abs & Back after

Tuesday - 6AM: 20 minute Warmup Cardio, 45 min Upper Body Resistance Training

Wednesday - 6AM: 60 minutes of any cardio (eliptical, spin cycle, running) at low to moderate intensity

Thursday - 6AM: 60 Min Spin Cycle Class with Erin followed by 15 min abs Class

Friday - 6AM: 10 min cardio, 30 min lower body lifting, 10 - 20 min cardio

Sat - REST!!!!!!!!!

[The Kizzy]

I started going to the gym and working out 3-5 times a week. I have a personal trainer every other week.

I cut out all fried foods, and cut myself back to one soda a day. I eat eggs and toast for breakfast, fruit for a snack, salad for lunch, fruit for a snack, and whatever I cook for dinner, with grapes before bed.

My goal is to loose 20 pounds in the next three months. I would love to loose 50 over the next year, but with the weight training I am doing, I doubt I will. So my goal of one year is to be back in shape like I was post boot camp. I was rock hard baby!!

[Rotj]

depending on how long i stay awake..depends on the number of meals i take..but this is what i generally eat everyday:

i tend to only eat fruits in the morning and if i'm not working out at night..i'll taper my carbs off earlier in the day.

the only bits i really measure are keeping my oats around 50-60 grams, whey protein intake about 30g per shake, 4-5 oz of meat (chicken, beef, etc), brown rice to about 3/4 of a cup, i keep my cottage cheese intake to around 200g at night. if i eat it during the day it'd only be a tablespoon or so..nothing much.

i'm maintained my weight to around 154 @ about 10-11% BF. (height: 5'6-5'7) for about 3 months now.

vegetables usually consist of: steamed broccoli, romaine lettuce, green beans, etc.

breakfast: oats, whey shake + a piece of fruit.
meal #2: brown rice, meat, vegetables.
meal #3: whole-wheat pasta, vegetables, meat, safflower oil.
meal #4: oats, whey, lil bit of fat free-cottage cheese.
meal #5: brown rice, meat, vegetables, flaxseed oil.
meal #6: brown rice, meat, vegetables.
meal #7: meat, vegetables, flaxseed + safflower.
meal #8: 99% fat free cottage cheese + natural peanut butter.

in terms of cheatmeals..if i do have to go out and get something..it'd be a toasted whole-grain sandwhich (usually consists of lettuce, tomatoes, cucumber, avocado, chicken..no mayo, etc) or chicken salad. when im at school..i carry meal replacement shakes (whey + oats).

supplements: multivitamin, antioxidants, glutamine, glucosamine, vitamin C and omega oil. not a fan of the metabolism boosters, extra-fat loss stuff.

i used to be a pretty dedicated bodybuilding type. but kinda stopped it to work on my martial arts. so my workouts consists of doing forms, jumps, flips. i have a rings set so i do pushups, pullups, dips on it. v-situps for abs, etc.

only drink water. think it was nearly 3 years ago since i last had a soft drink. don't really take juice anyhow. not a fan of coffee, artificial sweeteners too. oh and also the occasional green tea.

[liquidstayce]

Kizz - How are you feeling so far now with the PT? How many sessions did you do so far? Careful with the grapes before bed. 10 grapes are in a portion. They are high in sugar so eating a whole bunch just before bed isn't the greatest idea.
You might want to consider tapering off the carbs as it gets later in the day. Stick with the fruit earlier on.

Rotj - Your diet looks awesome. Reminds me that I should make some brown rice this week and bring for lunch. I think I will also do some oats for b-fast tomorrow. I have not made protein pancakes in a while. I might do that (oats +eggs+ cottage cheese). Top em with a little sf smuckers and/or natty PB.

Have you tried the Udo's blended oil drizzled over your veggies after you cook them? Good stuffs.

Sounds like you are still very dedicated. What type of martial arts do you do? Did you do any competitive bodybuilding? I am always in such aw on how competitive bodybuilders know how to manipulate their bodies so well with diet. Talk about dedication or maybe it is more obsession =)

[The Kizzy]

Hmmm, never thought about grapes being not good for you.

I have my next session on Friday with the PT. I didn't work out Sunday (too hung over) or Monday (school starts at 8am.) Today I worked on the upper body, first I did 10 minutes on the tread mill, 20 reps on 6 different machines, and then 15 minutes on the cycle. I was sweating so hard when I left.

Oh, here is a question I have been meaning to ask, kind of gross, but oh well. I drink mostly water now. My urine has been darker though, is it because I am working out? I did drink alot Saturday night, but it was Three Olives and Cranberry juice, so it wasn't that bad.

[liquidstayce]

Hmmm, never thought about grapes being not good for you.

I have my next session on Friday with the PT. I didn't work out Sunday (too hung over) or Monday (school starts at 8am.) Today I worked on the upper body, first I did 10 minutes on the tread mill, 20 reps on 6 different machines, and then 15 minutes on the cycle. I was sweating so hard when I left.

Oh, here is a question I have been meaning to ask, kind of gross, but oh well. I drink mostly water now. My urine has been darker though, is it because I am working out? I did drink alot Saturday night, but it was Three Olives and Cranberry juice, so it wasn't that bad.

Typically when you are well hydrated your urine should almost be clear or very light. If you drank Sat by today that should be out of your system.
Are you 100% positive you are drinking enough water all day long?

Don't get me wrong - grapes are a good choice. You just might not want to eat a bundle of them before bed because they can get stored quickly as fat when you are less active later in the day. Simialr to watermelon they are on the higher sugar side/higher GI index.

Amount Per 1 cup
Calories 61.64
Calories from Fat 2.9
Total Carbohydrate 15.78g

I know I could put down way more than just one cup at a time because of the amt of water in them. Probably 5 cups!! It is easy to do if you are watching TV and just have the whole bag out of in front of you. 1 cup of grapes isn't a lot of them.

A good choice to consider as an evenning snack is something with some protein in it like cottage cheese. The idea behind taking cottage cheese before bed is that the casein protein is digested slower than other protein, which allows your muscles to get a steadier flow of nutrients over the course of the night. Really good if you are working out too. It helps the muscles rebuild and recover. So if you want to have fruit that late you might want to try to pair it up with a little bit of cottage cheese or skip the fruit. I use to make what I call a healthy reeses - 4oz cottage cheese, 1 TB of natrual peanut butter (get the stuff without the added sugar), and some SF chocolate Jello pudding powder to taste. Blend well.

[The Kizzy]

Thanks!!!

I have at least 3 20 oz bottles of water per day, sometimes more.

[Rotj]

Rotj - Your diet looks awesome. Reminds me that I should make some brown rice this week and bring for lunch. I think I will also do some oats for b-fast tomorrow. I have not made protein pancakes in a while. I might do that (oats +eggs+ cottage cheese). Top em with a little sf smuckers and/or natty PB.

Have you tried the Udo's blended oil drizzled over your veggies after you cook them? Good stuffs.

Sounds like you are still very dedicated. What type of martial arts do you do? Did you do any competitive bodybuilding? I am always in such aw on how competitive bodybuilders know how to manipulate their bodies so well with diet. Talk about dedication or maybe it is more obsession =)

thank you for the kind words. i was close to competiting but real life commitments such as work, school, family issues and injuries turned out to lead my diet and workouts astray towards the comp for a few weeks. i decided to pull out as i wasn't happy with the progress i was heading towards. it was annoying but i learnt a few lessons about myself.

the martial arts i practise is wushu. it's about forms, presentation and its extremely acrobatic. it will be introduced in the olympics in 2008 (in beijing) and hopefully have competitions in 2012. here's a video of an elite chinese athlete (who's been training since 8-12 years of age) doing various moves if you'd like an idea of the stuff we are trying to pull off - http://www.jiayo.com/videos/bj2004_zhaoqingjian.mov

for now, i've decided to take a break. if you watched the video above..once my joints are finished.. i will compete in bodybuilding. luckily, im pretty young (19) so i'll try to use my joints up as best as i can. :p

i haven't tried udo's blended oil..but i'll check it out the next time i pop into the store.

i think my diet is through a stem of having a conscience and it being a habit now. i feel extremely guilty if i have a piece of sushi or something and the constant eating and planning of meals just comes naturally. i've been doing it for about nearly 2 years now..i think now so i guess the habit's have been ingrained!

protein pancakes are great! esp with peanut butter..yup. seems like you make the ones similiar to the ones i do..except i don't make them with cottage cheese. i'll have to try making some with cottage cheese next time...never thought about that. thanks for the suggestion. whenever i make them they remind me of indian naan.

[Rotj]

I started going to the gym and working out 3-5 times a week. I have a personal trainer every other week.

I cut out all fried foods, and cut myself back to one soda a day. I eat eggs and toast for breakfast, fruit for a snack, salad for lunch, fruit for a snack, and whatever I cook for dinner, with grapes before bed.

My goal is to loose 20 pounds in the next three months. I would love to loose 50 over the next year, but with the weight training I am doing, I doubt I will. So my goal of one year is to be back in shape like I was post boot camp. I was rock hard baby!!

hi kizzy, i hope you are getting some multi-vitamins and anti-oxidants along with your diet. as you know you are putting your body through some tough stress now with your frequent workouts!

[The Kizzy]

Protein shakes good before bed?

[Rotj]

protein shakes are better than nothing before bed. but for optimal regards..fat free cottage cheese (with the lowest sugar and sat.fat content you can find) or even chicken / beef is better due to their protein makeup (casein) which would breakdown and absorb throughout the night longer. i think shakes reach your system within 20 minutes..that's with hydrolyzed whey. umm..not too sure with micro or ultra filtered, sorry.

[DangerPaul]

I do not excercise, I eat what the fuck I want when I want, I smoke 2 packs of cigarettes a day and drink excessive amounts of alcohol.

[liquidstayce]

protein shakes are better than nothing before bed. but for optimal regards..fat free cottage cheese (with the lowest sugar and sat.fat content you can find) or even chicken / beef is better due to their protein makeup (casein) which would breakdown and absorb throughout the night longer. i think shakes reach your system within 20 minutes..that's with hydrolyzed whey. umm..not too sure with micro or ultra filtered, sorry.

I think the 2% or 1% cottage cheese is better than the fat free. Some brands tend to add sugar to make up for the flavor difference. Same deal with yogurts. I buy the breakstones 2% individual cups packs. No need to get out your scoop to measure your portion since they are already portioned out for you. However, if you end up bodybuilding and buying cottage cheese by the tons then its better to go with the big containers since they cost less.

CC is better but if you rather due protein shake.. I agree - better than grapes. Problem is your body will absorb it faster and since it is liquid it also washes out of your system faster.

As far as protein shakes go - if you decide to have that then just make sure you get one without the sugar as well. There are a few already made instant protein puddings out in the market too that would be a good choice. Stallone Chocolate and Vanilla flavor is sold at most GNC's. You can also buy a canister of some whey protein and mix it into your own sf jello pudding for free. If you want to go unflavored check out the 100% Anywhey brand.

Other good low to no sugar ones:
IDS
Optipro
Isopure
Whey Fruity (more juice like - think jolly rancher flavors)
Nectar (more juice like - fuzzy navel, ice tea)
Achiev One Protein Coffee Latte (has caffine so not good before bed - good for am)
Protein Delite (my favorite tasting one): http://www.a1nutritionproducts.com/buy/ ... ein+Delite
I buy them from here: http://store.bariatriceating.com/

So for example you could take chocolate SF pudding and mix it with the Banana one and some skim milk before bed. You will still get some casein in the skim milk. The possibilites for combos are endless. Matter of fact you could even add the cottage cheese to the protein shake. Just know that your body won't process over 30 grams of protein in an hour so anything past that is wasted calories.

One more tip - If you don't like the texture of cottage cheese try tossing it in the blender until smooth. Totally changes it.