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Old 01-16-2013, 08:00 PM   #463
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Originally Posted by BeckyD@RodgersChevrolet View Post
Made the world famous protein pancakes

Taste great, look like crap. My cooking skills leave
a lot to be desired. I doubled the recipe and made 3
of them and next time I may just break it down to
6. They are huge. I kept scooping up the crumbs
as the fell off-

I'm taking one to work with me tomorrow
What you can do is take one with you and you can eat it as a meal or whenever you are between meals and need something you can break off a piece and eat it. Always drink water or a non caloric drink with it and it will fill you up. If you do eat it a little at a time just add the total cals to your daily allowance. I think this will help with the cravings and make eating enough protein a little easier.

here is the breakdown for each one

275 cals

27g protein
36g carbs
2g fat

Last edited by CFD; 01-16-2013 at 08:10 PM.
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Old 01-16-2013, 08:38 PM   #464
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Today's #'s

1200 cals. Allowed 83 for nibbling pancakes probably was less

138 protein 120 goal
87 carbs 120 goal
48 fat 27 goal

Almost looks like an Atkins Diet. I did do well on
that diet just needed better variety. As I understand
this better, the variety will come

What a great day
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Old 01-16-2013, 08:47 PM   #465
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Originally Posted by BeckyD@RodgersChevrolet View Post
Today's #'s

1200 cals. Allowed 83 for nibbling pancakes probably was less

138 protein 120 goal
87 carbs 120 goal
48 fat 27 goal

Almost looks like an Atkins Diet. I did do well on
that diet just needed better variety. As I understand
this better, the variety will come

What a great day
I think you're off to a good start and as you get used to eating like this you will find all kinds of ways to add variety.
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Old 01-17-2013, 03:08 PM   #466
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Question for CFD -

I made the protein pancake - love it

I ate 1/2 at mid morning and
will have the other half mid-afternoon.

Is there any issue with this type of food
(starchy carb) late in the afternoon? or
does the cinnamon help? Probably a
stupid question but would appreciate
knowing if there is a difference.
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Old 01-17-2013, 03:24 PM   #467
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Quote:
Originally Posted by BeckyD@RodgersChevrolet View Post
Question for CFD -

I made the protein pancake - love it

I ate 1/2 at mid morning and
will have the other half mid-afternoon.

Is there any issue with this type of food
(starchy carb) late in the afternoon? or
does the cinnamon help? Probably a
stupid question but would appreciate
knowing if there is a difference.
Not a stupid question at all. Some suggest that eating carbs ,proteins and fats in correct proportions is what's important but studies show that nutient timing is also important, something I believe in. With that said I believe eating starchy carbs earlier is better although not essential but there are exceptions. Because the starchy carb is oatmeal which digests slowly and on it's own does not spyke insulin levels as it is low glycemic it is acceptable, in addition the content of cinimon further steadies blood sugar that is why I recomended these. I would prefer not to eat anything other than a casein protein later at night, these are perfectly acceptable mid to late afternoon. In addition if you break it into two servings the cal count is only about 140, 26,carbs so it is not real high to begin with. So in short my answer is it is ok to eat.
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Old 01-17-2013, 04:21 PM   #468
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Quote:
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Not a stupid question at all. Some suggest that eating carbs ,proteins and fats in correct proportions is what's important but studies show that nutient timing is also important, something I believe in. With that said I believe eating starchy carbs earlier is better although not essential but there are exceptions. Because the starchy carb is oatmeal which digests slowly and on it's own does not spyke insulin levels as it is low glycemic it is acceptable, in addition the content of cinimon further steadies blood sugar that is why I recomended these. I would prefer not to eat anything other than a casein protein later at night, these are perfectly acceptable mid to late afternoon. In addition if you break it into two servings the cal count is only about 140, 26,carbs so it is not real high to begin with. So in short my answer is it is ok to eat.

Thanks, that makes sense. Now to refine the recipe -smaller pieces of
apple. Could you use raisins as well?
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Old 01-17-2013, 04:26 PM   #469
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Thanks, that makes sense. Now to refine the recipe -smaller pieces of
apple. Could you use raisins as well?
I in the past had a recipe that was almost the exact same except for instead of the apple it used unsweetened apple sauce, I preffer the apple pieces myself.

You could use raions but 1/2 cup will add about 100 cals and 20 carbs more than the apple so adjust the macro's accordingly
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Old 01-17-2013, 10:19 PM   #470
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I'm heading out in the morning for 8 days in the Smokey Mountains. I REALLY need the R & R. I will be largely out of touch but wil try to check in occasionally. I will try to behave myself up there. There is a small gym, swimming pool & of course hiking. AND a very nice kitchen that you really don't mind cooking in. Most importantly a huge jacuzzi! When I get back it will be time to get serious!
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Old 01-18-2013, 05:35 AM   #471
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I'm heading out in the morning for 8 days in the Smokey Mountains. I REALLY need the R & R. I will be largely out of touch but wil try to check in occasionally. I will try to behave myself up there. There is a small gym, swimming pool & of course hiking. AND a very nice kitchen that you really don't mind cooking in. Most importantly a huge jacuzzi! When I get back it will be time to get serious!

Everyone needes a break every now and then. Have a great trip and be safe.
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Old 01-18-2013, 06:24 AM   #472
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I'm heading out in the morning for 8 days in the Smokey Mountains. I REALLY need the R & R. I will be largely out of touch but wil try to check in occasionally. I will try to behave myself up there. There is a small gym, swimming pool & of course hiking. AND a very nice kitchen that you really don't mind cooking in. Most importantly a huge jacuzzi! When I get back it will be time to get serious!
I.m jealous, the only R&R I get is when I'm injured in some way lol.

Have fun and we'll catch you when you get back
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Old 01-18-2013, 09:20 PM   #473
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Hi all. Just wanted to post #'s and keep myself accountable. Don't mean to bore anyone it just helps keep me on track.

Thurs 1151 cal
Protein 115 goal 121 actual
Carb 115 goal. 126 actual
Fat 26 goal. 29 actual
Not too bad if I say so myself !!!

Friday 1310 cal
Protein 131 goal. 119 actual
Carb 131 goal 116 actual
Fat 44 goal. 45 actual

Pretty happy with the balance now to find some
more variety.

Thanks for listening
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Old 01-18-2013, 10:02 PM   #474
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Hi Bonnie - great to see you and I'll look
forward to your recipes. I still have the chicken
and tomatos and spinach and cottage cheese(I think)
I liked it so I'll have to see how that fits in. It was
great for left overs too.

You are amazing in what you've done and we're all here
to cheer you on!! + I'll see your posts on FB
Thanks Lady, I'm so proud of you, great job on your progress!!!

Here are my meals for the next 2 weeks, I have some High carb and Low Carb days, for building and toning muscle, So glad I was able to choose the food I liked

2 week Meal plan!

Breakfast (L) – P28 slice of bread or ½ P28 wrap, 2tbsp P28 peanut butter, and 1 small banana
Breakfast (H) – ½ cup cooked oatmeal, 1 small piece of fruit, 3 scrambles or boiled egg whites
Snack 1 (L) – 6oz Fat Free, Low Sugar Greek yogurt
Snack 1 (H) – Small Granny Smith apple, 2tbsp P28 peanut butter
Lunch (L) – 4oz baked chicken, 1 cup green beans
Lunch (H) – 4oz tilapia, 4oz sweet potato, ½ cup steamed vegetables
Snack 2 (L) – 1oz unseasoned almonds
Snack 2 (H) – 20oz Fruit Smoothie with 1 serving of protein powder
Dinner (L) – 2 cups spinach, 2 boiled egg whites, 5 cherry tomatoes, ¼ cup diced cucumbers, ¼ cup dry slaw mix (cabbage, and carrot slices), 2tbsp olive oil based dressing, 4oz lean ground beef or 4oz broiled or grilled flank steak
Dinner (H) – 4oz lean ground beef or 4oz broiled or grilled flank steak, 4oz sweet potato, 1 cup fibrous vegetables (broccoli, asparagus, green beans, zucchini, or squash)
01/21-01/27 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast L L L H L L L
Snack 1 L L L H L L L
Lunch L L L H L L L
Snack 2 L L L H L L L
Dinner L L L H L CHEAT MEAL L

01/28-02/03 Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast H L L L H L L
Snack 1 H L L L H L L
Lunch H L L L H L L
Snack 2 H L L L H L L
Dinner H L L L H CHEAT MEAL L

High (H) days you will be consuming more carbohydrates, this will keep your body from dropping so much fat in the bulking stage. These days should be cardio and/or high intensity days. Cheat meals are allowed 1 meal a week right now. Try to not go overboard with macronutrients during the meal though. Let me know if you have any questions and I will be changing this up in 2 weeks

Had the time, so got it done! meals for the next 2 weeks complete, in the freezer they go!

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Old 01-18-2013, 10:15 PM   #475
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WOW. That's crazy! That's a lot of food!
I'm afraid I'd lose track

Interesting though. It will be interesting how it
works for you. We'll be watching
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Old 01-18-2013, 10:22 PM   #476
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Quote:
Originally Posted by BeckyD@RodgersChevrolet View Post
WOW. That's crazy! That's a lot of food!
I'm afraid I'd lose track

Interesting though. It will be interesting how it
works for you. We'll be watching
Yeah , I did this on Team Bombshell, portion sizes are small and its all healthy natural food with more veggies during the day, very little fruit and NO processed food, so you can eat more, but believe me, your still hungry throughout the day so you have to eat more and working out W/ cardio helps burn alot of what you eat away LOL another reason you need to eat more!!
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