Stoop Dog's Tri Group - CLOSED for 2010! (Page 25)

bwingate - 2010-02-16 10:10 AMSalmon and chocolate - curious combination.

Try this:  http://www.foodnetwork.com/recipes/alton-brown/salmon-fillet-en-papillote-with-julienne-vegetable-recipe/index.html  its absolutely delicious, looks great and is super simple to make, nukes in under 5 minutes.  (I used freezer paper instead of parchment paper)

bwingate - 2010-02-16 12:29 PM RE:  Healthy eating

I am fighting with my nurse practicioner who wants me to go on BP and cholesterol meds.  I refuse.  So I made several big changes:  1.  Cut out a lot of meat, especially ALL KINDS of burgers, lunch meats, bacon (sniff).  I made beef more of a treat than staple.  I also added a lot of fish in recognizable forms.  2.  Added a lot of beans to my diet because the fiber is supposed to help absorb cholesterol.  3.  Added more vegetables to my diet.  I like beef and I like to eat, so this was hard.  Had to go to a lot of vegetarian sources to find tasty and satisfying meals.  I have to ignore a lot of the political rhetoric that goes along with those sources.  Its working and with the fish I don't feel like I'm missing out on anything.

Things I don't do:
1.  No protein shakes
2.  No bars or gels if i'm not actively training
3.  No fake meats

I'll write more later when I'm home from work - I've been actively working at this for about a year.

SAWFISH50 - 2010-02-16 8:19 PM I eat 5 to 6 meals a day trying to balance some quality protein and natural carbs in every meal. It is also important to get some good fats in your daily diet.

typical day for me goes like this.

6:00 - 1 serving of oatmeal with choped pecans in it, half cup of lowfat cottage cheese mixed with fiber one yogurt.

9:00- banana & muscle milk shake. 

12:00- 6" SUBWAY roasted chicken breast on wheat all the vegies vinagar salt & pepper.

3:00- handfull of Soy nuts, banana & muscle milk shake

7:00 - Bowl of chicken vegie and brown rice soup

I work out in evenings so if Iget hungy again about 9:00 I'll have a glass of fat free milk and some fruit.

On Sundays my wife and I will cook up some stuff that will keep for easy meals during the week. 

I make Turkey chili alot as well as chicken soup.  We also buy 1 or two of the roticery chickens already cooked from the deli section of our grocery store and I'll pull the breast off them and eat with rice or beans or other good carbs.  I always keep Oatmeal OLD FASHIOND not instant and lots of fruit and peanut butter on hand. 

I'll help anyone that is interested with meal plans. I have lost little over 30 pounds since November.  I didn't just learn about nutrition in the past few months I have studied it for years.  I got fat because I failed to use what i knew LOL!! 

OH and I almost forgot, Quality Beer 2 or 3 a week is a must!!!  :-)

If weight loss is your goal cycle your carbs low to normal about every 3 days.  You dont have to drop your carbs to crazy low levels for this to work just replace some of your starches with green vegies or cut your starch serving in half for the 3 low days. This also works by ZIG-ZAGing as it is called your calories also. In fact try and mix up some of what you eat every day so your body doesn't get use to the same 2500 or what ever you eat calories every day.  Confusion keep the fat falling off.  Once you reach your goal weight start adding more calories until your weight loss stabilizes.  

If your Cholesterol is High and you are not taking Med for it I recomend the following.

multi-vitamin
omega complex
Red yeast rice

All of these can be found at your local GNC. 

Mid last year my Cholesterol was in the 260's it is now in the 170's all # being improved and good.

Hope this helps you guys have a good evening. 

SAWFISH50 - 2010-02-17 9:01 AM Ryan

You really need to work on getting your Beer consumption up to at least 3 a week LOL!!!

You also make a good point about what you drink.  I drink water almost all the time.  I use sports drinks during and after workouts never in the middle of the day.  I only drink Sodas on rare ocassions if I drink one it is usually a Diet Coke.  Another thing people will do is replace sodas with Juice thinking Hey this is better for me.  UMMMM well mabe a little but not really.   Most juice gives you all the sugar of fruit without all the other good stuff.  If you love juice I would also limit drinking it before and after a workouts any other time eat the fruit and drink water with it. 

SAWFISH50 - 2010-02-16 9:19 PM I eat 5 to 6 meals a day trying to balance some quality protein and natural carbs in every meal. It is also important to get some good fats in your daily diet.

typical day for me goes like this.

6:00 - 1 serving of oatmeal with choped pecans in it, half cup of lowfat cottage cheese mixed with fiber one yogurt.

9:00- banana & muscle milk shake. 

12:00- 6" SUBWAY roasted chicken breast on wheat all the vegies vinagar salt & pepper.

3:00- handfull of Soy nuts, banana & muscle milk shake

7:00 - Bowl of chicken vegie and brown rice soup

I work out in evenings so if Iget hungy again about 9:00 I'll have a glass of fat free milk and some fruit.

On Sundays my wife and I will cook up some stuff that will keep for easy meals during the week. 

I make Turkey chili alot as well as chicken soup.  We also buy 1 or two of the roticery chickens already cooked from the deli section of our grocery store and I'll pull the breast off them and eat with rice or beans or other good carbs.  I always keep Oatmeal OLD FASHIOND not instant and lots of fruit and peanut butter on hand. 

I'll help anyone that is interested with meal plans. I have lost little over 30 pounds since November.  I didn't just learn about nutrition in the past few months I have studied it for years.  I got fat because I failed to use what i knew LOL!! 

OH and I almost forgot, Quality Beer 2 or 3 a week is a must!!!  :-)

If weight loss is your goal cycle your carbs low to normal about every 3 days.  You dont have to drop your carbs to crazy low levels for this to work just replace some of your starches with green vegies or cut your starch serving in half for the 3 low days. This also works by ZIG-ZAGing as it is called your calories also. In fact try and mix up some of what you eat every day so your body doesn't get use to the same 2500 or what ever you eat calories every day.  Confusion keep the fat falling off.  Once you reach your goal weight start adding more calories until your weight loss stabilizes.  

If your Cholesterol is High and you are not taking Med for it I recomend the following.

multi-vitamin
omega complex
Red yeast rice

All of these can be found at your local GNC. 

Mid last year my Cholesterol was in the 260's it is now in the 170's all # being improved and good.

Hope this helps you guys have a good evening. 

GoGoGo - 2010-02-17 3:42 PM Another 10k on dreadmill for me. Gonna increase running training load for a bit.

Hope everyone is well.

R

pastoops - 2010-02-17 3:45 PM


You guys sure aren't beginners!! LOL. This is amazing. I wish I was this disciplined...I try to stay consistent and watch the calories but it can be tough.  Most days go something like this:

- 4:55 - 5:15: up and pre-workout drink and/or small detour protein bar. (170 calories tops)

- 5:30 - 7:30: Workout..use 'Heed' or just water depending on intensity. Sometimes toss in a Hammer Gel if things are getting crazy.

- 7:30-8:00: post workout GNC whey mixed protein shake (230 calories/60g protein) bannana and vitamin water.

- 8:05: coffee from local wawa (a vice but I need my jolt)

- 10:00 - 10:30: natural bananna nut oatmeal bar or 16 oz muscle milk light (mix)

- 12:00: lunch either in office or out w/ client..I try to stick to salads and/or protein

- 2:00 - 3:00: snack of somesort...muscle milk light and/or some pretzels depending on day

- 5:30: I usually grab a handful of peanuts b/c I'm so hungry when I get home...LOL

- 6:00: Reasonable dinner w/ the family made by the bride...but usually features a white meat, veggie and starch....I probably top it off with too many girl scout cookies or something else sweet but hey, I work hard early in the morning at the gym.

Nothing later in the night...but I have been known to get really hungry and eat some potato chips or something...or some peanuts...I have quite the appetite...but only rarely...

I try to avoid soda as much as I can...always diet soda if I do drink it at all. We don't keep any in the house so it's mostly at work..

I know it's not the greatest meal plan....but I just stick to the basics..avoid really fatty stuff and sugar...but even that's hard...

My weight right now (winter training) is up to about 178-180 on any given day which is pretty good. This race season I want to race at 170...that's the goal..gonna be hard but I can do anything for a short period of time...

Phil

LanierSpots - 2010-02-17 6:10 PM

How did your swim go?    Haha.. I know you loved it

 

Phil

SAWFISH50 - 2010-02-17 5:31 PM Phil

Your diet sounds pretty darn solid to me.  As far as your race weight.  How tall are you & what is your body fat%. 

I'm short 5'-6" tall Muscular build not lean.  Back in November I weighed about 195 and didn't measure BF % when I started but I know it was at leat 35%.  As of this morning I weighed 168.  My Body fat measured with calipers is 20% and on the BF scale it says 25% so I figure somewhere between the 2 is accurate.  Weight loss has been pretty slow but fat loss has been good 3 pants sizes.  If I am looking at the math correct

195 Start weight
168 current weight
27# lost

figure start BF%@ 35%
Current BF%@25%
10% total body fat loss
10% of 195 start weight = 19.5# of fat lost

so most of my weight loss is fat which is what you want for sure.  I have no clue what my race weight will be as I carry alot more muscle than I did when I Kick boxed and I'm not Weight trainign as much as I did when I was lean and 165 so I figure 155 to 160 may be the range I end up in.  I know my body type I have never been riped so I'm guessing done properly that range will get me in the 15% BF range and that should be easy to maintain anything beyond that would become a extreme chore.  

I'd be interested to read that new book that Matt Fitzgerals has out called "RACE WEIGHT" see how he figures optimal body composition for overall performance. 

Oh well guys just thinking out loud...Please include your thought on how you figure what your optimal Race weight should be. 

pastoops - 2010-02-18 8:36 AMPhil, just a note but GNC Protein is junk. I have been through this before. You need 100% pure isolate whey. I use the VPX Zero Carb. It is highly recommended. By people who know tons more than me... Its all about absorption.

LanierSpots - 2010-02-18 4:14 PM

thanks! I'll check it out. I liked this stuff b/c it was lower in calories (280) and had 60g of protein w/out a ton of carbs or sugar and only 1 gram of fat. 


Phil