When I decided to just monitor the food that I was eating, I found that I started to drop weight fast and kept it off, of course a little exercise here and there will help. You can find some pretty nice meal planner templates for excel and word I think.
.-= Krista´s last blog ..Weight Loss Techniques That Work =-.

Now that your ego should be big enough that you can’t fit through the door ’cause of your big head I’ll also say congrats on the new job. It’s amazing how a new job just absolutely changes your life.

Love to chat with you sometime about the non-profit thing

And then, the numbers. The Harris-Benedict equation has already been shown to predict high caloric intake numbers, and it’s under fire for that reason right now. All of those things are especially hard when you’re working with people who aren’t at their ideal weight for heights. SO, the best one I’ve found so far is to use the Harris-Benedict to predict what your calories would be at your ideal weight, and then adjust accordingly. However, if what you’re doing right now works for you, then keep doing it. Don’t fix what ain’t broke! We all know that throwing more veggies into the mix is always going to be best.

Supplementation: I’ve always had the hardest time with this one. I honestly think, get the nutrition in order first. If you have to use protein shakes/bars to do it, then do it. Otherwise, focus on whole foods. The reason I have a hard time with supplementation is that I always want to encourage moderate amounts of it, but find myself having a hard time justifying the cost. Or sticking with using it (anything beyond protein powder, anyway, and I’ve even moved past that).

At one point you said you were eating somewhere around 2500 cals. That’s totally reasonable for you. More nutrients, less number crunching. You’ll probably be a happier (and healthier, and saner) guy.

Alright, thanks for being so awesome! I’m still just amazed at you, so thank you. You have provided many insights to me this evening, and I’m going to have to sit and chew on some of them.

Later!
Carrie

Recently from Carrie: Jumping Back In

I take soy protein solely for the arganine and geistein I take it with soy milk because when I was taking it with cow’s milk I was breaking out like a teenager. Other than that I avoid soy because I’m not a vegan, meat tastes better, and there are better sources of protein.

Also I don’t subscribe to the soy is toxic belief but I don’t consume enough soy product to be concerned even if I did. I suggest that anyone who is concerned with the safety of consuming soy should do a little research of their own because there are many articles and soy myth debunking sites that tilt both ways.

Recently from Brandon: Halfway Point

2) Chili has been my friend for daily lunches, along with brown rice, chicken breasts (marinated in teriyaki), and trimmed, braised pork shoulder (I make healthy Carnitas out of it). Lots of salad greens, spinach, frozen broccoli. I eat vegetables either as a side to a main protein dish, or add them to a stir fry along with chicken, onions, olive oil, garlic, and peanuts.

3) I’m not really one for heavy supplementation, as I prefer to get my nutrition from natural foods. That being said, I do use whey protein (from allthewhey.com) if I’m in a rush. I also supplement creatine, which allows me to get through workouts a little bit easier. Fish oil is a must have, I try to get 6 grams/day. I’ve recently added ZMA and Tribulus Terrestris to my supplementation list because of low testosterone issues, but I’m not really convinced that they do much (although ZMA does help me sleep better). To be honest, fish oil is the only really good one, and protein powder makes things a bit more convenient.

I’m going to disagree strongly with Brandon on the soy protein/soy milk. In my research I’ve found that soy is not a good source of protein or nutrients, and it can be toxic and can mess with your hormone levels negatively. If you want milk, drink whole milk. It’s the least processed, and provides a good source of saturated fats (which your body needs to build hormones such as testosterone).

Hope this helps. Hit me up if you have any questions or want more info.

Recently from Geoff: One day in the bag

Recently from Andrew is getting fit: A run to work

2.Meal plans & recipes: I use microwave meals all the time for work. My only complaints: you really have to watch the sodium content and the portion of veggies is usually about 1/3 of what they should be. As far a meals I just pick a meat, pick a veggie, and pick a carb or starchy veggie. Keep the portions right and use a 40/40/20 split.

3.Pre/post-workout Nutrition: Protein shake pre and post. 3/4 whey, 1/4 soy, in about 1 cup of soy milk. In addition to being a fast digesting protein whey provides all the BCAA’s you need so I don’t waste any money on additional BCAA supplimentation. Soy is high geistein and the AA arganine. Geistein increases the amount of Nitric Oxide Synthase which converts arganine in to Nitric Oxide. Nitric Oxide dialates blood vessels speeding nutrients, oxygen, hormones, etc. to your muscles and allowing more room for waste to go out. I’ve taken creatine before but since I’m leaning out and not trying to build bulky muscle I avoid creatine. I will take creatine after I hit my goal as it makes your muscle hold water looking more plump and attractive.

On top of this I take a multivitamin, a one-a-day fish oil (anti-inflammitory), and Glucosamine/Chondroitin (joint health).

Recently from Brandon: Halfway Point