Starting my "lean" routine

[Jodi]

Try to post your meals like I do in my journal. Listing all your meals in 1 post. Another thing, don't count your veggies. We don't bother counting our green veggies because of the fiber and we don't count fiber. So when your figuring your totals don't bother looking up broccoli. Ok?

 

[Julie7Ulie]

Ok. got it.. I'll post in one.
Also, I didnt find hummus or garbanzo beans anywhere in this forum...
Thats ok to eat right? for fiber? (does it have fiber??? :bounce: )
Once I get my numbers right, I'll intensify my workouts.. Then it will be easier to manage everything, wont it?
I must ask, what happens if I forget to eat?? Do I just carry on as if I ate? Or eat when I remember?

 

[Jodi]

Where garbanzo beans on the shopping list?

I carry is little cooler around with my meals so I rarely miss meals. Don't forget to eat, it can be as bad as cheating. If you miss a meal then eat right away and readjust your times, simple as that.

 

[Julie7Ulie]

I know I didnt have to add all the detailes, but its a reference for me. My numbers are AWFUL.

So all night last night, I was studying the nutrition facts of all the stuff I have at home. Today I brought much better meals. I may have even of met my numbers! We'll see when I post that after the day is over.

5/7

5 Liters Water

Meals P/C/F, Cals

1: 7:30am
1 Multi-Vitamin
2.5 scoops Whey 27/3/3, 138
.5 cup 1% milk 4/6/1, 51
.5 cup frozen berries 0/3/0, 11
1 TBS Flax 0/0/14, 120
P/C/F = 31/12/18, Cals = 320

2: 11:15am
1 egg 6/1/5, 77
2 egg whites 7/1/0, 33
.5 cup Broccoli 1/2/0, 10
P/C/F = 14/4/5, Cals = 120

3: 1:30pm
.5 cup x-lean g.beef 15/0/10, 156
1 cup mxd greens 1/1/0, 7
.5 TBS Oil/Vinegar 0/1/4, 34
.5 cup coffee 0/0/0, 2
.5 oz heavy cream 0/0/6, 51
P/C/F = 16/2/20, Cals = 250

4: 4:00pm
5 oz. Lean chicken 36/1/5, 204
.5 cup Broccoli 1/2/0, 10
.5 TBS Safflower Oil 0/0/7, 60
P/C/F = 37/3/12, Cals = 274

5: 7:00pm
2.5 scoops Whey 27/3/3, 138
.5 cup frozen berries 0/3/0, 11
1 TBS Flax 0/0/14, 120
.25 can Tuna 11/0/0, 48
P/C/F = 28/6/17, Cals = 317

TOTALS:
P = 138
C = 26
F = 74
Cals = 1332

My requirements:
P = 175
C = 75
F = 50
Cals = 1450

I'll do much better today..

 

[Jodi]

Julie I am quite impressed I must say. You truly are doing great and very enthusiastic I bet DP will be pleased as well.

Were you full yesterday?

Have your tried looking your foods up in www.fitday.com

It will help alot on hitting your numbers.

 

[Julie7Ulie]

Actually, I was SO full around my third meal, but I was RAVENOUS before my last meal. I could have eaten a horse.

I have concluded that FitDay is the best website in the world I put in all my foods and I was so glad to see it do the work for me. I was afraid I would be walking around with a calculator.

I put together my meals for today (Wierd combinations, I'll let you know how it tastes)

I was very close to hitting my numbers with my weird concoctions today. I cant wait to put it on here!

 

[Julie7Ulie]

5/8

Legs

Supersets
Squats 40x12, 50x12, 60x12
Hip Adducts 25x10, 25x10, 25x10
Hip Abducts 25x10, 25x10, 25x10

Seated Leg Press 50x12, 60x12, 70x12

Seated Leg Extensions 37x10, 40x10, 47x10

Lying Leg Curls 35x12, 40x12, 45x12

20 mins HIIT Treadmill 4.0 - 7.5mph

 

[Dr. Pain]

Originally posted by Jodi
Julie I am quite impressed I must say. You truly are doing great and very enthusiastic I bet DP will be pleased as well.

Were you full yesterday?

Have your tried looking your foods up in www.fitday.com

It will help alot on hitting your numbers.

Both of you!

 

[Julie7Ulie]

.. I would just like to say...

I ate my 2nd meal, and I feel SO good. I think Im going to go OVER my numbers today, since Im about to get a coffee..

By the way, a tuna onion mayo salad ROCKS!

 

[Julie7Ulie]

Saturday a.m, Im heading to NY for Mothers Day (I'll be back Sunday pm), so I'll try and keep a log of all I ate while Im on the road. I can drink a shake when I wake up, but as for the rest of the day, does anyone have advice to keep my numbers under control?

Its not always easy watching what I eat when I dont have my kitchen with me.

 

[Julie7Ulie]

Have a headache today. Dont know why. I can usually figure out where they come from. I got one after my second meal (11am) or so and went and got a coffee thinking it might be caffeine. Its not.
Wonder what it is. Im on my 4th Liter of water. Slept ok. Allergies?
Hmmm..

 

[Jodi]

I have answers to all your questions but I'm off to the gym right now. I will answer later, check back. Sorry.

 

[buff_tat2d_chic]

Hi Julie! Welcome to IM

Hey, Jodi...so this is where ya been hang'in out.

Julie...listen to Jodi, she knows what she is talking about. She help me a lot when I got started. She still helps me when I stumble or need help. She is awesome!

Oh, and if I can give you one piece of advice to really help you make this work....invest in some tupperware or get some reuseable/disposable plastic bowls etc. and cook meals for a day or two at a time instead of trying to do each meal separate. It doesn't take much longer to cook in bulk than singlely. It will make it sooo much easier to eat and stay on the plan if all you have to do is go to the fridge and pick up a prepackaged meal. Good luck and don't hesitate to ask questions!! Oh yea...a small to medium ice chest is a must also for packing "to go" meals.

My diary has some listed meals if you wanna see them for ideas.

 

[buff_tat2d_chic]

Originally posted by Julie7Ulie
Saturday a.m, Im heading to NY for Mothers Day (I'll be back Sunday pm), so I'll try and keep a log of all I ate while Im on the road. I can drink a shake when I wake up, but as for the rest of the day, does anyone have advice to keep my numbers under control?

Its not always easy watching what I eat when I dont have my kitchen with me.

Pack some premade meals that fit into your diet. Healthy and easy to eat.

 

[Jodi]

Originally posted by buff_tat2d_chick
Pack some premade meals that fit into your diet. Healthy and easy to eat.

Thanks Buff!

Yes, you want to pack meals. Cook a shitload of chicken ahead of time, get yourself a little cooler, weigh out your chicken and pack, pack, pack. Another thing I do is prepare baggies of Protein Powder. Throw 1.5 scoops in a baggie pack a shaker bottle and when your ready throw the powder in the bottle, add water and shake. For fat source you can get yourself Flax Caps. The only downfall for that is you have to take about 10 to equal your fat numbers.

If you HAVE to stop on the road for food make good food choices. If you get a burger throw away the bread and eat just the burger and maybe a side salad. The burger will have plenty of fat. When travelling don't worry so much about making the numbers as choosing good food along the way. If you have a cooler you can pack your tuna salads. The possibilities are endless. JUST REMEMBER GOOD FOOD CHOICES.

As far as the headache, how much water were you drinking prior to starting this meal plan? How much have you been drinking per day? And, how much did you drink in a 4 hour period?

Also, try keeping your coffee to mornings only for now. This will help with the headache. Are you still drinking soda?

 

[Julie7Ulie]

Thanks Buff and Jodi.. Good morning!

I was probably drinking two liters of water every day. Yesterday I only got up to 4.5 - 5 liters, but I wasnt downing them as crazy as I was the day before.. I probably (could) drink 3 liters of water w/in 4 hours. I might drink anywhere from 2-4.

I dont drink soda.. The only reason I asked is because I thought it may be better for me that coffee. I would prefer the coffee. Soda makes my teeth gritty.

..Mom's house is going to be hard eating my P/C/F. She does use brown rice though. I wonder if I eat that and whatever meats and veggies she makes, I'll be set.. (?)

 

[Julie7Ulie]

4.5 Liters Water

Meals

1: 7:30am
1 Multi-Vitamin
1.5 scoops Whey
3 frozen strawberries
½ TBS flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 326

2: 11:15am (my favorite meal of the day! )
¾ can tuna
1 TBS mayo
¼ cup chopped onion
1 cup mixed greens (salad)
.5 cup coffee
1 oz. Half and half
P/C/F = 34/6/15, Cals = 309

3: 1:30pm
¼ cup oats
2 cups mixed greens (salad)
5 egg whites (???yuck, too many )
2 whole eggs
P/C/F = 34/20/12, Cals = 326

4: 4:00pm
½ cup xlean ground beef
1 cup mixed greens (salad)
2 egg whites
3/5 cup green peas
P/C/F = 28/15/10, Cals = 285

5: 7:00pm
1.5 scoops Whey
2 frozen strawberries
.5 TBS Flax
P/C/F = 33/5/10, Cals = 233

TOTALS:
P = 166
C = 69
F = 60
Cals = 1467

My requirements:
P = 175
C = 75
F = 50
Cals = 1450

:bounce: Not bad huh????

 

[Julie7Ulie]

..... By the way, does anyone know what is in a multi-vitamin that is turnin my pee green?

 

[Dr. Pain]

Green or tennis ball yellow? "B" Vits

 

[Jodi]

Originally posted by Julie7Ulie
..... By the way, does anyone know what is in a multi-vitamin that is turnin my pee green?

I had that problem with GNC Vitamins.

 

[Julie7Ulie]

... more of tennis ball yellow. , thanks!!

 

[Jodi]

Originally posted by Julie7Ulie
4.5 Liters Water - Good, work your way up to 6L and get youself a multi-mineral to take at night, that will help with the headaches. Trust Me you'll be thanking me like I did when w8 told me to get them

Meals

1: 7:30am
1 Multi-Vitamin
1.5 scoops Whey
3 frozen strawberries
½ TBS flax
1/3 cup oats
P/C/F = 36/22/12, Cals = 326

Very good - Increase your berries for a few more to get to 25G of Carbs

2: 11:15am (my favorite meal of the day! )
¾ can tuna
1 TBS mayo
¼ cup chopped onion
1 cup mixed greens (salad)
.5 cup coffee
1 oz. Half and half
P/C/F = 34/6/15, Cals = 309

Ditch the half n half and get Real Heavy Cream - 5G Fat per TBS no Sugar whatsoever K?

3: 1:30pm
¼ cup oats
2 cups mixed greens (salad)
5 egg whites (???yuck, too many )
2 whole eggs
P/C/F = 34/20/12, Cals = 326

Same here, increase your carbs a little bit and get use to the white there good for ya Scramble them thats what I do

4: 4:00pm
½ cup xlean ground beef
1 cup mixed greens (salad)
2 egg whites
3/5 cup green peas
P/C/F = 28/15/10, Cals = 285

I'm so impresses - it takes people months to do what you've done this week. Perfect Meal

5: 7:00pm
1.5 scoops Whey
2 frozen strawberries
.5 TBS Flax
P/C/F = 33/5/10, Cals = 233

Another Perfect Meal Good Job Planning

TOTALS:
P = 166
C = 69
F = 60
Cals = 1467

My requirements:
P = 175
C = 75
F = 50
Cals = 1450

:bounce: Not bad huh????

 

[Julie7Ulie]

Thanks Jodi, I studied hard. Plus I had a great teacher!

I have a new food menu today. I'll post it first thing tomorrow morning before I head out. I think the numbers are kind of the same, but they will all be more pleasant to eat.

Whats the difference b/ween multi vitamins vs. multi minerals?

 

[Julie7Ulie]

5/9

Back / Abs

Superset:
Lat Pulls - 40x10, 45x10, 50x10
Seated row pulls - 45x10, 50x10, 55x10

Superset
Standing back extension (good mornings?) - 25x12, 30x12, 35x12
Chin up Assist - 3 sets x8

ABS
Seated reverse crunch 3x12
Crunches x65
Obliques x60/side
(wish my gym had the standing reverse crunch. I love those things.. )


20 Min. HIIT Treadmill 1.5 incline (OWWW - kicked my ) 3.8 - 7.0 mph

 

[Jodi]

Do you do HIIT everyday? I fucking hate it

 

[Julie7Ulie]

Not every day, I do it because it makes the time go by faster..

 

[Jodi]

Multi - vitamins in the morning and a seperate multi-mineral in the evening. You can find them at your local drug store. Walgreens, CVS, Brooks, Rite Aid, Walmart. They all have them.

 

[Julie7Ulie]

Cool Jodi, Thanks

 

[Jodi]

FYI - Your multi minerals should have plenty of calcium in them. If you want more Vit C then get some but unless you get sick alot its not necessary. Definately the vitamins and minerals though.

 

[Julie7Ulie]

Jodi,
What do you suggest if I wake up late tomorrow?
I read something about if you wake up late and can't squeeze in five meals, you up your protein intake. If I wake up at 9am or 10am and have missed one meal, how should I alter my numbers?

I probably will and end up missing my protein shake in the a.m - you suggested that to be 35/25/10.

-Julie