Breakfast: Fruit + low fat yogurt + granola OR 2 hard boiled eggs
Lunch: Usually a salad with 1 tablespoon or less of ranch. Sometimes I have something else.
Dinner: Grilled chicken, veggies, I usually usually keep it lite.

Main things I do:
Reduce sugar intake (no soda, mostly unsweet tea, no juice)
I drink lots of water
No fried food

6/17/2010 5:15:25 PM

6/17/2010 5:17:41 PM

Breakfast: mix of raisin bran and some other high fiber, whole grain cereal with skim milk; coffee that's about 1/3 milk added in

Mid-morning (or mid-afternoon, depending on how late I got up): avocado and banana smoothie with honey, Greek yogurt and milk

Lunch: whatever the "healthy" line option is at the cafeteria at work, which is typically some sort of 200-350 calorie meat dish, with steamed vegetables and some starch or grain; if I'm not feeling that option, I usually get a small (< 0.5 lb) salad.

Mid-afternoon: orange, dry-roasted peanuts or cashews, trail mix, or some other sort of whole food snack; also usually go for a walk to get a cappuccino or iced coffee (usually skim milk, never with flavored syrups or other artificial add-ons)

Dinner: some meat and two veg, or a veg and grain; meat is usually chicken breast or pork chop (occasionally salmon, ground beef or sausage), grain is usually rice or whole wheat pasta, veg varies pretty widely

Late snack: usually an orange or nuts; 2-3 times a week I'll treat myself to a dessert of some dark chocolate or a frozen yogurt, but only on days where I know I'm coming in short on calories or have worked particularly hard

I also will usually have some kind of athletic-oriented bar (Forze if I don't particularly need protein, or Greens'+ High Protein bars if so) or drink with protein powder after a workout. If I'm having a big workout that day, I'll usually wait for the smoothie until afterwards and put the protein powder in that.

My average is about 2800 calories, but keep in mind I'm trying [unsuccessfully] to bulk up a bit while training for Olympic-distance triathlons and the like. Plus, I'm an ectomorph like Quinn, so my metabolism really makes me work for any gains; I'm just trying to add weight through healthy foods instead of by eating Double Downs and 20-piece nuggets.

Since I don't worry much about calories and love carbs like rice, I worry most about getting plenty of protein and keeping my sodium intake down to a reasonable level. If I eat out, it's usually one of the healthier footlongs at Subway or pizza (which is the only meal where I don't care about sodium). I pretty much completely avoid processed, pre-packaged foods. I also drink a lot of water and caffeine-free teas throughout the day to counter the caffeine from two coffee drinks.

[Edited on June 17, 2010 at 5:42 PM. Reason : ]

6/17/2010 5:39:53 PM

i think i've decided to do the slim in 6 thing I bought in january and actually stick to it b/c from what i remember i was down 15 pounds before I got stressed out about school and stopped making it a priority

so i just did that and the abs and stretching dvds.

hopefully in 6 weeks there will be a noticeable difference assuming I manage to fix my diet

6/17/2010 5:39:58 PM

^^

2800 is prob not going to do it. Nice thing is you can put on 30lbs with no body fat change. I know you want to do tri's but I gaining weight would prob be a good idea at your height. The wind is brutal for us bean poles. It does suck to eat 3500 calories to maintain a "slim" look. Do you actually enjoy eating?

6/17/2010 6:12:32 PM

I do to a point, but I feel like I'm constantly eating already. I probably should step up to 3000 or more, especially as I ramp up my distances on workouts, but I want to do that intelligently instead of just switching to Big Macs. My problem is that every extra pound is another pound I'm lugging around for miles during a race, so I only want to put on weight that's going to be a net help. Mostly for me right now, that means putting on some upper-body muscle to help with my swim.

[Edited on June 17, 2010 at 6:20 PM. Reason : What would you recommend?]

6/17/2010 6:19:48 PM

Breakfast at 7:00am - 2 scrambled eggs with skim milk and half slice of American cheese
snack at 10:00am - banana
lunch at 12:00pm - turkey sandwich with avacado spread (I make myself), tomato, onion, green peppers, mustard on gluten free bread
snack at 2:00pm - either a gluten free protein bar or Greek yogurt
post workout snack - protein shake
dinner - varies but always is a meat or fish and a veggie

6/17/2010 6:24:17 PM

What type of gluten-free bread and protein bars do you like, Cass?

6/17/2010 6:28:32 PM

Holy abs! Wtg Quinn!

6/17/2010 6:48:54 PM

Rehabilitating a shoulder along with asthma really makes this process slower. I'm used to going full force, but now I have to take it a bit slower. It's kind of discouraging, especially with the loss of muscle in my shoulder and arm.

In other news, I've lost an inch on my belly, but my thighs have gotten bigger. But I just started seriously dieting and exercising on Monday

6/17/2010 6:57:38 PM

Don't worry about that, bmel. Larger thighs will make your teeny waist look teenier. And athletic legs are hot.

6/17/2010 7:00:59 PM

Quote :

"athletic legs are hot"

qft

ripped is the new skinny

6/17/2010 7:04:18 PM

So I've been following this thread since the start but not participating (it's what us lurkers do).

Are the calorie numbers everyone is spitting out the amount of calories they are hitting AFTER they take into account any calories burned during exercise?

I started tracking everything on livestrong about three weeks ago and have shaped my diet up pretty drastically. I have started eating pretty much exclusively "healthy" but it now seems like I have to eat a bunch to hit my calorie goals for the day on workout days.

Also, I already have a fair amount of muscle but it's covered up by about 15 extra pounds of fat. At the gym I currently do:

Saturday: heavy lower body lifts
Sunday: heavy upper body lifts
Monday: cycle or a HIIT type class
Tuesday: rest
Wednesday: high rep low weight "bodypump" class
Thursday: rest
Friday: HIIT class

Does that sound like an alright routine for mostly burning fat?

6/17/2010 7:43:54 PM

Quote :

" What would you recommend?"

whole milk, oatmeal, peanut butter, and steaks? hahahah.

I just ate a double whopper and will kill 4-5 beers for dinner.

6/17/2010 7:44:27 PM

must be nice being ecto

6/17/2010 8:21:44 PM

Being able to eat like hell and not see any negative effects is nice. The flipside is being able to work out like hell and not see any positive effects.

6/17/2010 8:34:52 PM

Quote :

"must be nice being ecto"

6/17/2010 8:36:40 PM

Breakfast I had two hard boiled eggs, a large apple, and a banana.

Lunch I had a weird ass healthy pizza with fake homemade yeast cheese, sweet potatoes, yellow squash, and a sausage cut up on it

After workout I had a 20g GNC protein shake

Afternoon snack I had a serving of turkey jerky

Dinner I had whole wheat pasta noodles mixed with peas and shrimp and another 20g GNC protein shake

Right before I go to bed, I will have 1 cup of cottage cheese.





Am I getting enough protein? How many calories is that?

6/17/2010 8:39:30 PM

you want someone to tell you how many calories that is....


track it yourself

http://www.fitday.com

http://www.thedailyplate.com

etc.

6/17/2010 8:46:54 PM

hey trainers and nutrition people up in here

what is a legit calorie deficit to have and still get enough calories? i know 500 deficit per day is normal. some days i can do 400 others i do 700. can i assume it balances itself out? or should i try to be more precise on the deficit?

according to fit day, my base caloric need is around 1800, i workout everyday and burn anywhere from 200-400 calories based on intensity (or a recovery day). saturdays i burn about 1400 during my ride

i enter in my foods & my deficit is the balance between the activity & food. obvi on sat i take in many more calories as i am freaking hungry

just trying to do the deficit thing proper without over doing it and stalling the metabolism

6/17/2010 8:59:26 PM

oh I thought it was going to be a pain but they've got a lot of food in that database...



Cals 1740
Fat 51 g
Cholesterol 725 mg
Sodium 3156 mg
Carbs 165 g
Sugar 32 g
Fiber 19 g
Protein 159 g


I think that's pretty good for not tracking anything... My calories are a lot lower than I would have expected though... But my protein is really high... Will I be able to bulk up while losing fat on a diet like this?

6/17/2010 9:03:00 PM

i wanna say thank you to all ya'll who listed their foods out

i know that was annoying

6/17/2010 9:06:02 PM

I can't tell a difference in pictures but I have lost 6 pounds (which was pretty cool to find out) and my clothes fit looser. My goal is tighter body and looser clothing.

Today-
25 minute elliptical

3x8x40 overhead press
3x8x40 alternate overhead press
3x10x50 chest press
3x10x5 dumbbell jack
3x8x140 leg press
3x8x140 alternate leg press
3x10x55 dead lift
10x10sec lateral plank on dip machine
3x10x60 seated row

Today, I also made Ken and me egg mcmuffins at home. It was good. whole wheat english muffins, organic eggs, and skim milk sharp cheddar. It was nummers.

6/17/2010 9:32:28 PM

^AWESOME!!!!

6/17/2010 9:35:02 PM

thx, Joie. means a lot.

6/17/2010 9:47:21 PM

for real womans...thats impressive

keep it up and youll be down 15-20 in no time.

6/17/2010 9:54:54 PM

double post

[Edited on June 17, 2010 at 9:57 PM. Reason : ]

6/17/2010 9:57:12 PM

Does anybody know where someone could get one's body fat percentage calculated?

6/17/2010 9:57:12 PM

Any legitimate gym.

Maybe a doctor's office.

6/17/2010 10:14:54 PM

they have a computer thingy at LFF but floors at 7.5% for me every time (i'd guess im around 9-10%). I guess it would be good for a before and after assuming you dont measure 7.50.

Joie i want to see a pull-up party before the end of the summer!!




[Edited on June 17, 2010 at 10:17 PM. Reason : party party party]

6/17/2010 10:16:48 PM

^tomorrow is arm day.

what time do ya'll get there? ill make sure its the first thing i try to do! ahah

6/17/2010 10:20:17 PM

^be sure to come to the BBQ afterwards

6/17/2010 10:25:06 PM

^where? text me

[Edited on June 17, 2010 at 10:39 PM. Reason : im goin to bed. tomorrow starts my first day back of morning cardio! ]

6/17/2010 10:39:22 PM

so i took some pics during week 1 and then took just pics just now & made side by side comparisons...

wow. i mean its not DRAMATIC but its most certainly encouraging. i can definitely see a difference once i look at the pics side by side. the best part is that i've been having a "fat" week were i just feel extra fat and its just a mental girl thing.

i even took embarrassing pics where i am pinching my fat so i can see how much the pinched fat goes down.

AND as a matter of fact... my body fat on june 1 was 26.4% and its now 22.9%

this is the only comparison photo i will show at this time

for the record im on week 3 of the insanity dvds & week 2 of the insanity diet

OH and im also back up to 130 as of this morning, so im down 1lb but my measurements are down slightly (quarter to half an inch, a little more in the waist)



oh and please excuse the chigger bite on my stomach in the week 1 pics haha

[Edited on June 17, 2010 at 11:06 PM. Reason : sdkfksdjf]

6/17/2010 11:04:38 PM

Breakfast: Yogurt and one of these with coffee
Calories: About 400

Lunch: 4 days out of the week I have a sandwich. About 4 oz of roast beef/turkey/chicken breast from the deli counter with low fat mayo on whole wheat bread.
Calories: about 500ish

Dinner: If I cook it's usually baked chicken with 1/2 cup rice and a veggie.
Calories: 500-600

Snacks: Typically an apple/orange and 2 servings of this trail mix
Calories: 350

I drink this to recharge after working out. My former personal trainer recommended it and it tastes great.
Calories: 190

I noticed H8R takes Hydroxycut. Does that stuff work? I've steered clear of most supplements besides protein drinks because I've heard bad stuff about them.

6/17/2010 11:07:42 PM

dude wolfy that is fan-freaking-tastic!!!

6/17/2010 11:13:01 PM

first day keeping track of this stuf... i was surprised at how little i generally eat in a day. my workout for the day was playing a soccer game.

6/17/2010 11:18:56 PM

so, I had 7/8ths of a medium pan pizza at a game 7 finals party tonight and STILL did not hit my calories for the day

This is NOT a typical day for me..


Daily Intake Totals

Cals
3282 ((108%)RDA 3041) - 871 calories burned for fitness = 2411 Total
Fat
146 g ((148%) RDA: 99 g)
Cholesterol
198 mg ((43%) RDA: 456 mg)
Sodium
6196 mg ((170%) RDA: 3649 mg)
Carbs
345 g ((76%) RDA: 456 g)
Sugars
52 g ((85%) RDA: 61 g)
Fiber
41 g ((108%) RDA: 38 g )
Protein
163 g ((214%) RDA: 76 g)

These are your Recommended Daily Allowances based on a 2,000 calorie diet scaled to your calorie goal.


sodium was out the roof, though
fat was high, not worried about it
sugar was lower than expected
carbs were under RDA, unexpectedly
more than double the protein it says I need

6/18/2010 2:20:38 AM

dude screw those recommendations

protein is set too low, carbs to freakin' high (but I feel like you know that)

what do you shoot for each day?

6/18/2010 5:26:31 AM

^actually i have a question.

i generally try to make sure i hit my calories per day and then work off of percentages.
either (p-c-f) 40-40-20, 50-30-20, or if im feeling really adventurous 50-20-30.

if its not in those ranges i really try to make sure that fats + protein makes up for at least 50%.

i never really worry about grams.

is this an acceptable way of doing it?

[Edited on June 18, 2010 at 7:21 AM. Reason : rfterster]

6/18/2010 7:21:01 AM

So, I'm up to 134 today, but to be blunt, it's for girly reasons. It makes me retain mega water. Definitely not the best day for taking pics, but on the plus side, I can tell that my arms are getting bigger in a good way! Wish they looked more defined, but that's pretty tough with the water retention. Next week should be more interesting. Ooh, and I'm starting to get that cool line that runs down the center of your abs. Yay!

6/18/2010 7:23:44 AM

wow lucy. i was comparing you to your first picture and you can tell a big difference.


NICE!

[Edited on June 18, 2010 at 7:57 AM. Reason : cgbfc]

6/18/2010 7:57:31 AM

on a random note -digging the burberry iphone case

6/18/2010 8:02:46 AM

last night I made bmel some seared salmon.. then I ran a mile with my doggy (freaking hot outside) and did the 20 min Jillian Michaels video with bmel

tonight I'm restarting my entire personal training schedule I had with begonias

6/18/2010 8:06:26 AM

^ Nice!

so i decided to measure myself - first time in about 3 weeks or so - i'm down an inch on my hips and 1.75 inches on my waist

getting closer to where I need to be!!!!!

6/18/2010 8:19:19 AM

I seem to have hit a wall at 170lb.

6/18/2010 8:20:46 AM

Are you trying to gain or lose?

6/18/2010 8:30:19 AM

Trying to lose fat and gain muscle... The problem is, I'm not losing fat. I just measured my body fat using waist/hip circumference and I'm at like 20% wtf

6/18/2010 8:32:24 AM

yesterday's diet
sushi had way more carbs than I thought it did. oops.




I hit 1,100 calories however I did most of it in one sitting and even that is a lot less than I should have eaten. I'll try to keep the protein/carbs ratio a little more even today.

6/18/2010 8:34:34 AM

Quote :

"dude screw those recommendations protein is set too low, carbs to freakin' high (but I feel like you know that) what do you shoot for each day?"

Yeah, thinking the same thing.. I can set them manaully, just not sure to where they need to be?

I usually go for 40/40/20 on protein/carbs/fat

and most days my protein intake is right at 1 - 1.25 g / lb. of body weight

I just watch the macro pie chart and eat whatever is lacking, so if carbs are at 50%, protein is at 35% and fat is 15%, I'll have protein to get closer to the 40/40/20 ranges.

thanks for the input

And Great job, Lucy!

6/18/2010 8:42:12 AM