diet and exercise

[noel]

so n.v.s thought it would be a good idea if i posted what i ate for the day and what i did for exercise so that everyone can nicely ( lol ) give me suggestions on how to maximize my goal, which eventually would be to loose about 20lbs and totally tone everything up, so post away cause i am willing to hear all suggestions. this is today ....

breckfast: 1/2 cup cottage xheese and 1/2 cup nuts
lunch: 1 cup steamed zucinni, 1/4 cup whole black bean, i cup orange juice
snack: tangerine
another snack:1cup steamed peas and 8 ounces tofu
dinner: 4ounces ground turkey and 1 cup mixed vegi's
snack: apple

my exercise today was body pump, it a 50 min cardio class w/ light weights for strenght training.

 

[*N.V.S*]

Baby girl, i am very proud of you for doing this!
That is a GREAT place to start. I see you are payig closer attention to the quality of the food you are eating which is a phenomenal improvement.

Now for starters, let me make a few suggestions. Though the foods are clean, you will need to learn how to combine your foods better and what are the types of foods you will need to consume to maximize the results of your new training regimen.

MORE healthy fats, complex carbs and lean protein.

I have a feeling you are afraid of carbs and fats. You should not be. Remember that a good diet is one with the right combos of the right food.

Tomorrow i want you to add a can of tuna with your second, third and fourth meal. Add a 5 ounce baked potato to meal 2 and drop the apple and tangerine. Subsitute the fruits vegetable and have your orange juice in the morning instead.

Try moving things around a little bit and tell me how you feel the next day after you do your cardio!

nvs

 

[NAIR]

I like N.V.S.’s suggestions of reorganization here.

I also like your CHOICES of food here on your list. I am the only vegetarian I know of on this forum which is quite radical for someone who practices (recreational) bodybuilding. Let it be known that it IS possible to obtain a PERFECT balance of HIGH QUALITY protein through non-animal-based foods.

Anyhow, I’ll shut up, as I know you not a vegetarian… I just like all those veggies in your diet!!!

Great job

 

[1FitChica]

san diego I'm thinking of converting to vegetarianism... not vegan but a vegetarian. LOL!! BIG difference.

NVS I don't like that cottage cheese @ all. I also don't think it's enough food. But I'll let you handle this one... just LMK if you want me to chime in.

 

[*N.V.S*]

Chica you can chime in anytime hun.

I know its not enough food but let's not forget I don't want to jump into things. She is not going to eat more even if i tell her too. Instead of writing a regimen out for her, i wanter HER to start a thread and tell us what she was doing on an everyday basis. Based on what she was doing, i wanted to ease her into a regimen by teaching her how to adjust things herself by learning how to incorporate the foods she likes and that are good for her into her diet, so she thinks of it more as a lifestyle and not as a chore.

See what i am saying?




nvs

 

[1FitChica]

Oh I feel ya! Just don't like that damn cottage cheese in there @ all. Do you like oatmeal noel? If so, replace that cottage cheese with 1c oatmeal (steel cut) NOT instant! REAL oats. LOL!!

 

[da_Fonz]

Oatmeal is a high fiberous carb which has only 10 gr of protein per cup. The cottage cheese, which sickly enough I love to eat, has 24 gr of protein per cup and its filled with casein protein and guar gum which slows the process down of digestion even more. There really 2 different things. Personally cottage cheese is best eaten when you not adding an additional carb b/c of the high fat content.

Kudos to you Noel for changing your eating habits. Its hard as hell to do that and thats a BIG difference in what you ate compared to the past. Diet will change your body composition faster than anything.

 

[1FitChica]

Yeah I know all about cottage cheese... I ate enough of it in the past.... blech! :drooling: LOL!!!!! I used to eat it before bed... was my last meal of the day. It's good once or twice a week but IMO not regularly for the ladies & defintely not for breakfast. We hold sooooooooo much water on diary.

 

[noel]

yum, i love cottage cheese, probably one of my favorite foods. oh and to the vegitarian, do you eat tofu, i liek it more than any white meat its so yummy. i cant resist a big juicy rib eye, but white meat is kinda blah. n.v.s could i sustitute the baked potaote for brown rice or a yam or something, cause if i see a cooked potatoe i know i will crave cheese and souer cream and it could all be over ? should i avoid all fruit also or just a few ? oh i have jello legs from mega squats at body pump tonight. how long should i rest before going again ?

 

[*N.V.S*]

Yeah I know all about cottage cheese... I ate enough of it in the past.... blech! :drooling: LOL!!!!! I used to eat it before bed... was my last meal of the day. It's good once or twice a week but IMO not regularly for the ladies & defintely not for breakfast. We hold sooooooooo much water on diary.

I like my cottage cheese with honey and grapes. Can't i have honey?????
No honey for me!

lol


nvs

 

[1FitChica]

Ewww! Honey & grapes??? LOL!! I used to eat mine with peaches or strawberries.

 

[noel]

yum it is so good w/ fruit and nuts !!!

 

[*N.V.S*]

yum, i love cottage cheese, probably one of my favorite foods. oh and to the vegitarian, do you eat tofu, i liek it more than any white meat its so yummy. i cant resist a big juicy rib eye, but white meat is kinda blah. n.v.s could i sustitute the baked potaote for brown rice or a yam or something, cause if i see a cooked potatoe i know i will crave cheese and souer cream and it could all be over ? should i avoid all fruit also or just a few ? oh i have jello legs from mega squats at body pump tonight. how long should i rest before going again ?

White meat is blah girl but its very good for you as it is a lean source of protein. I can't promise you healthy choices of food will taste good but i can tell you that you will love the way you feel and look eventually. You can DEFINITELY substitute the potato for brown riceor yam, but you have to learn self restraint and if you like potatos, by all means, eat them. You can find yourself some fat free butter (I can't believe its not butter) which tastes AWESOME and your favorite spice and add it instead and you will STILL be able to enjoy your favorite foods!! Just ask me if you want to use something and i will tell you how much and if its OK. And fruit should not be avoided altogether, no. But its high sugar content can cause spikes in insulin which will make you hungry and i am trying to avoid that right now. But if you must, i would have your fruit either right before or right after you workout.

I am very happy you are training legs!!! Tell me what you did...in detail.
I would usually not train the same body part more than once a week at this point. So give yourself a good week's rest before you hit them hard again.

So how come i didn't get an update today??? Tell me what you ate and what was your activity level like. Even if it was a bad day, you HAVE to tell me. Don't ever be ashamed. No one said it was going to be easy to change your lifestyle. Bad habits are very hard to break honey


nvs

 

[noel]

ok so this was yesterdays diet...
breckfast: 1 cup oj, 1cup brown rice, 6oz chicken
snack: apple and 1/4 cup cottage cheese
dinner: 1 1/2 cups steamed peas carrots and broccolli, 8oz tofu
snack: 1 can tuna
snack: 1/8 cup nuts w/ 1 cup cottage cheese

my legs were killing me so i skipped the gy mand took my dogs for a 30 minute walk.

 

[noel]

breckfast: 4oz tofu and 1/2 cup peas carrots and broccoli
lunch: 3 sliced ham w/ 3 slices of chees
snack: balance bar
dinner: 8 oz beef, 1/2 potatoe, steamed carrots, and this is bad.... 1 cup macaroni and cheese !

no exercise but help carry heavy boxes ( my sis is moving ) lol

 

[NAIR]

alright tofu!!!

 

[noel]

i love tofu, it is one of my favorite foods, i like to season it w/ spice and mix w/ vegis to make a stir fry.

 

[*N.V.S*]

Some info for you on tofu:

tofu [TOH-foo] Also known as soybean curd and bean curd, custardlike white tofu is made from curdled soymilk, an iron-rich liquid extracted from ground, cooked soybeans. The resulting curds are drained and pressed in a fashion similar to cheesemaking. The firmness of the resulting tofu depends on how much whey has been extracted. Tofu has a bland, slightly nutty flavor that gives it a chameleonlike capability to take on the flavor of the food with which it's cooked. It's texture is smooth and creamy yet it's firm enough to slice. Tofu comes in regular, low-fat and nonfat varieties, and in extra-firm, firm and soft styles. There's also a silken tofu (named for its silky-smooth texture) that comes in soft, regular and firm styles. Tofu is available in natural food stores, Asian markets and most supermarkets. The cakes are sold in a variety of forms including the following: packed in water in sealed plastic containers; vacuum-packed in plastic without water; aseptically sealed in packaging that may be kept unopened at room temperature for up to 8 months; in bulk in large, open crocks of water; and freeze-dried, a product that must be reconstituted with boiling water. Tofu, which is sometimes fortified with calcium, is very perishable and should be refrigerated for no more than a week. If it's packaged in water, drain it and cover with fresh water. All tofu should be stored covered with water, which should be changed daily. Tofu can be frozen up to 3 months. Freezing will change its texture, making it slightly chewier. The versatile tofu can be sliced, diced or mashed and used in a variety of dishes including soups, stir-fry dishes, casseroles, salads, sandwiches, salad dressings and sauces. It's easy to digest, low in calories, calcium and sodium, high in protein and cholesterol-free-all of which makes it one of today's most healthful foods.

 

[*N.V.S*]

breckfast: 4oz tofu and 1/2 cup peas carrots and broccoli
lunch: 3 sliced ham w/ 3 slices of chees
snack: balance bar
dinner: 8 oz beef, 1/2 potatoe, steamed carrots, and this is bad.... 1 cup macaroni and cheese !

no exercise but help carry heavy boxes ( my sis is moving ) lol

I would take the dinner and swap it with lunch, as it would be better to keep the beek and potatos earlier in the day to keep you charged up. Your meals can get smaller as the day goes on.

I would also have three more slices of ham with and one slice of cheese instead of 3.

Balance bar...i suppose you had that because you were busy helping your sister move...no problem just as long as you don't make a habit out of it.

And i don't have a problem with the macaroni and cheese (did i just say that??...lol) just as long as you eat it earlier in the day and not more than a couple of times a week and you get at least a 20 minute workout in on that day to burn that excess.

Other than that we are golden and i am VERY happy with the way things are progressing.


nvs

 

[noel]

ok so yesterday...
meal 1: zuchini carrits broccoli and peas steamed w/ 4 oz tofu and 1/4 cup kidney beans
meal 2: same as meal 1
meal 3: 16oz mocha oops ...
meal 4: balance bar / bananna ( iwas on the run helping move still )
meal 5: 1 cup cottage chease w/ 1/4 cup nuts
meal 6: same as meal one plus a can of tuna ( there was only about 2 oz of tofu left )

i did a 50 min step class for cardio even though its totoally dorky. he it got my heart rate up !