Well, week one and two have flown by and now I have lost a total of 6.5 pounds since my start. This is what I am eating each day:
Breakfast (a choice of one of these):
1/3 cup oatmeal - about 2/3 a cup once prepared; 2 - 1" slices of cantaloupe
or
1 slice whole grain toast with natural almond butter; 2 - 1" slices of cantaloupe
large glass of water
Mid morning snack:
one rice cake with 2 tablespoons fat free strawberry cream cheese
large glass of water
daily multivitamin and B-complex
Lunch:
1/2 cup cottage cheese, 1 rice cake, salad with greens, feta, red onion and balsamic/EVOO, 10 baby carrots
or
1 can tuna, 2 Ryvita crackers, and salad with greens, feta, red onion and balsamic/EVOO, 10 baby carrots
Mid-afternoon snack:
Protein shake made with skim milk
Dinner:
Lean Cuisine dinner (on rushed days with school / rehearsals)
or
4oz chicken breast with 2 servings vegetables (broccoli, cucumber, asparagus etc) and sometimes 1/2 cup plain mashed red potatoes.
Evening snack:
Crispy minis serving (crunchy dill) about 10-12 mini rice cakes is a good snack that hits a bit of a hunger spot, but gives me that "salty chips" flavour in my mouth. hit back a big glass of water after that and I am good to go.
That is a sample of my meals right now, in total, I am consuming, 1850 calories each day, 18G fat, 150g of protein.
EXERCISE:
after two months not in the gym from moving and getting settled in, today I will start up again. Some people find it easier to start working out first, then adjust their eating; I have to do it the other way around. I find if I can commit to eating well first, then the workout will be a natural outflow from that, which is definitely the case. I am feeling great this week, even though I have only lost a few pounds. I will start hitting the gym once every morning to to about 35 minutes of cardio and 30 minutes of weight training. the weights I will alternate upper body, lower body each getting in three per week, for a total of 6 days per week on weights and 6 sessions of cardio. that will jump start me for the first 4 weeks. Then I will add a second hit of cardio at the end of the day - a 20 HIT (high-intensity Interval training) session.
That's all for now...pictures to be posted later this morning.
~Big guy on a mission