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Old 12-28-2012, 05:11 PM   #101
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Quote:
Originally Posted by BeckyD@RodgersChevrolet View Post
Thanks I'll give it a try. Looks great and I love oatmeal!!
My first meal of the day almost always contains oatmeal, it is a very good source of a low glycemic complex carb. If you have 4-5 min. to spare to make breakfast try this.

1/2 cup oatmeal
1/2 cup skim milk
1/2 cup sliced strawberries
1 whole egg
1 scoop protein powder
1/2 banana
small portion of slivered almonds

Mix the oatmeal, egg. protein powder and milk well with a fork, nuke for two min. Top with the rest off the ingredients, you'll love it and it's packed with nutrients. It's my breakfast of choice most of the time.

You mentioned protein shakes, do you make them or buy them?
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Old 12-28-2012, 05:36 PM   #102
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Originally Posted by CFD View Post
My first meal of the day almost always contains oatmeal, it is a very good source of a low glycemic complex carb. If you have 4-5 min. to spare to make breakfast try this.

1/2 cup oatmeal
1/2 cup skim milk
1/2 cup sliced strawberries
1 whole egg
1 scoop protein powder
1/2 banana
small portion of slivered almonds

Mix the oatmeal, egg. protein powder and milk well with a fork, nuke for two min. Top with the rest off the ingredients, you'll love it and it's packed with nutrients. It's my breakfast of choice most of the time.

You mentioned protein shakes, do you make them or buy them?

I have bought the lean shakes from GNC, but really they
are too much to drink. I prefer to make them so they
are not so big. I use a whey protein and vanilla coconut
milk - very good. I like this as I'm catching my breath
after a work out and before I shower. Should that be
counted as breakfast under those circumstances? I
really only drink them after a workout. Maybe I should
try to add more of them???
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Old 12-28-2012, 05:47 PM   #103
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Quote:
Originally Posted by BeckyD@RodgersChevrolet View Post
I have bought the lean shakes from GNC, but really they
are too much to drink. I prefer to make them so they
are not so big. I use a whey protein and vanilla coconut
milk - very good. I like this as I'm catching my breath
after a work out and before I shower. Should that be
counted as breakfast under those circumstances? I
really only drink them after a workout. Maybe I should
try to add more of them???
Don't add more of them but as a post workout shake it is as good as it gets. Coconut milk is a simple carb but unlike some simple carbs it is very easily digested and used for energy, this along with protein is an ideal pre or post workout shake.

You should always try to eat your calories rather than drink them, pre and post workout are the exception.

Yes, it does count as a meal.

It's good you make your own, most protein shakes have some not so healthy ingredients, figure that. Where as you have protein powder on hand it is a great supplement to use along with whole foods to up the protein intake.

I have a couple of recipies for home made meal replacements(shakes) that are balanced and can be utilized when you don't have time for a solid meal. I'll post them up.

Now that I know you use protein powder and like oatmeal I have a few more recipies you/everyone will like, I will post them in a minute.
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Old 12-28-2012, 06:10 PM   #104
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Here are a few more on the go recipies, they are well balanced and give some explanation to them.

With the exception of the MRP (meal replacement) I freeze them and take them as needed, meals on the go made easy lol.

These are very good BUT although tasty they should not be your whole diet lol
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Old 12-28-2012, 06:25 PM   #105
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I think I've mentioned this before. I love to eat but I always (almost always lol) eat healthy. I do eat a LOT of pre made meals but like to eat freshly cooked delicious meals at least a couple of times a week. There is a program on TV (ION LIFE) called Body Fuel. Check it out,they have excellent recipies for meals, snacks and suplimentation and explain every ingredients usefulness. You can also find the recipies if you search Body Fuel on line but the explanations are only on the show.

I here a lot of times my wife loves to cook for me so I have to eat it, well pass on these recipies and let her cook her heart out.
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Old 12-28-2012, 09:02 PM   #106
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Thanks for the recipes - that's a great start.

I am NOT one to cook. Don't care for it except at
Thanksgiving. That meal is more like a project and
I can do it well - but that's it!! Anything quick that
mixes easily or runs through a blender, I'm OK with.

I'll try to watch that show sometime and watch for
more ideas.
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Old 12-28-2012, 09:14 PM   #107
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Quote:
Originally Posted by BeckyD@RodgersChevrolet View Post
Thanks for the recipes - that's a great start.

I am NOT one to cook. Don't care for it except at
Thanksgiving. That meal is more like a project and
I can do it well - but that's it!! Anything quick that
mixes easily or runs through a blender, I'm OK with.

I'll try to watch that show sometime and watch for
more ideas.
The recipies I posted come from BBR's author Will Brink, the recipies are something he allows to be shared so I will post a link, I tried once before but it didn't work. Keep in mind these recipies although are good for weight loss, they are geared for muscle gaining so you may want to cut down on the carb sources on the high carb recipies.
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File Type: pdf recipe_book[1].pdf (1.16 MB, 108 views)
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Old 12-28-2012, 09:35 PM   #108
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Now that is useful! Thanks.
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Old 12-28-2012, 09:59 PM   #109
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Now that is useful! Thanks.
Your welcome.

I'm going to use the recipie book for refference on how to put together a days meals.

The meals give you the nutrient breakdown and all are good for our needs.Let's say you are a woman who is on a 1400 cal diet. From the recipies pick any 5 who's total calories are close to the 1400 target. That's your meals for the day,eat them every 3 hrs if possible, now glance through the ingredient list and make the two with the higher carb counts meals 1 & 3. This will be a good start, now if you want to take it a step further, let's say you also want your diet to be more fat burning let's say 40/40/20 (this varies from person to person, that's why you keep track, so it can be fine tuned) now choose five meals who's carb/protein/fat totals are close to 40/40/20 and you're on a fat burning diet.

If you use recipies that you know the nutrient ratio's regardless who's they are, and follow the above guide and you're good to go.

This is why I tried in earlier threads to show how to figure out nutrient ratio's because you then can design your own meal plan and be on target all the time.
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Old 12-28-2012, 10:06 PM   #110
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Okay, Now this is a good start.
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Old 12-28-2012, 10:09 PM   #111
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Some of the recipies have a high calorie count so adjust portion sizes to meet your specific caloric needs
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Old 12-29-2012, 08:31 AM   #112
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Here is one of my favorite breakfasts and everyone that tastes it loves it.

-Cook 2 1/2 pounds of ground turkey (Size I can get at Sam's Club) like hamburger meat and drain.
-Add 1 whole bunch of celery chopped up
-Add 6-8 Red potatoes chopped up
-Add 1 1/2 cup of chopped carrot
-Add Cyan Pepper to tast
-Add 1 carton of egg beaters / whites that were scrambled separately

Cook on low on stove until the celery is tender mixing periodically.

Portion it with 1 1/2 cup serving sizes into a plastic bowl you can cover. You should get about 10 breakfasts out of this and it keeps for a while in the fridge. Prep time is about 1 hour, but 45 minutes of it is just cooking, so 15 minutes of work.

They heat up in the microwave in about 1 minute per serving. It gets you lots of protein and some carbs in the AM.
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Old 12-29-2012, 09:56 AM   #113
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Originally Posted by 11BEE View Post
Here is one of my favorite breakfasts and everyone that tastes it loves it.

-Cook 2 1/2 pounds of ground turkey (Size I can get at Sam's Club) like hamburger meat and drain.
-Add 1 whole bunch of celery chopped up
-Add 6-8 Red potatoes chopped up
-Add 1 1/2 cup of chopped carrot
-Add Cyan Pepper to tast
-Add 1 carton of egg beaters / whites that were scrambled separately

Cook on low on stove until the celery is tender mixing periodically.

Portion it with 1 1/2 cup serving sizes into a plastic bowl you can cover. You should get about 10 breakfasts out of this and it keeps for a while in the fridge. Prep time is about 1 hour, but 45 minutes of it is just cooking, so 15 minutes of work.

They heat up in the microwave in about 1 minute per serving. It gets you lots of protein and some carbs in the AM.
That actually sounds really good! If probably add some more veggies but that definitely sounds good!!
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Old 12-29-2012, 10:17 AM   #114
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Ooops. I did forget a veggie, Bell Peppers. Reposted fully.

-Cook 2 1/2 pounds of ground turkey (Size I can get at Sam's Club) like hamburger meat and drain.
-Add 1 whole bunch of celery chopped up
-Add 6-8 Red potatoes chopped up
-Add 1 1/2 cup of chopped carrot
-Add two bell peppers chopped up (or other colors)
-Add Cyan Pepper to taste
-Add 1 carton of egg beaters / whites that were scrambled separately - I like the southwest version.

Cook on low on stove until the celery is tender mixing periodically.

Portion it with 1 1/2 cup serving sizes into a plastic bowl you can cover. You should get about 10 breakfasts out of this and it keeps for a while in the fridge. Prep time is about 1 hour, but 45 minutes of it is just cooking, so 15 minutes of work.

They heat up in the microwave in about 1 minute per serving. It gets you lots of protein and some carbs in the AM.
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Old 12-30-2012, 11:35 AM   #115
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I have determined a great new workout. Walk 3 miles into 25 mph winds on a beach. I can ride 100 miles on a bike, and that short walk was tiring.
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Old 12-30-2012, 11:48 AM   #116
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I have determined a great new workout. Walk 3 miles into 25 mph winds on a beach. I can ride 100 miles on a bike, and that short walk was tiring.
Walking/running on the beach is a rigerous workout especially if you're not used to it, your body has adapetd to the bike riding so it's not that difficult. This is why you stick with a routine long enough to get the benefits from it but not long enough for your body to adapt to it.
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Old 12-30-2012, 11:52 AM   #117
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Walking/running on the beach is a rigerous workout especially if you're not used to it, your body has adapetd to the bike riding so it's not that difficult. This is why you stick with a routine long enough to get the benefits from it but not long enough for your body to adapt to it.
I understand this, but I often forget about it. I cannot stop riding as I am committed to doing the UMCA Year Rounder Challenge in 2013. However, I need to figure out other workouts I can do while riding heavily. Any suggestions on here would be appreciated.
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Old 12-30-2012, 11:57 AM   #118
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I understand this, but I often forget about it. I cannot stop riding as I am committed to doing the UMCA Year Rounder Challenge in 2013. However, I need to figure out other workouts I can do while riding heavily. Any suggestions on here would be appreciated.

Where as you ride quite a bit I would not add any aerobic (cardio) to your routine. I am a strong believer in weight training and it's benefits will also be evident in your riding ability.
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Old 12-30-2012, 03:59 PM   #119
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I tore my rotator cup and bicep so I can't weight train right now. I was thinking of getting a stand up paddle board and using that for upper body and core workouts. Just paddle around the lake that is next to my house.
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Old 12-30-2012, 04:40 PM   #120
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Well since no one has posted pictures I will.

First is a comparison of what I was when I graduated. 6 months of drinking on top of no workouts and my usual 275 playing weight ( I played college football) I steadily gained until I hit 302 at my largest.

Fast Forward 8 months to 250 ish.



Fast forward another 6 months and this is me at my "fitest" combo of strength and speed



and the suck in




Another Year and not a lot of progress, honestly I reaped the benefits of being smaller. Bars, girls, alcohol, everything you can name. Finally got serious about running and ended up here. At around 230 ish.




Mostly I am back up to 245 and do not have a current picture. However I am slowly working my way back down.

Figured I would give some motivation and be the first!
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Old 12-31-2012, 07:46 AM   #121
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Thanks for the pictures Driyac. Great job on your progress. I wish I was to the point of posing a picture without a shirt on.

In the spirit of your sharing, here is one that my wife and I put together showing our progress. It is a few months old and we are a bit thinner now. We really worked hard for 5 months, pushing one another for some fast results and we achieved them. We are continuing to push, but not trying for the 3-4 pounds a week weight loss. Our goal now is about 1 pound a week each.
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Old 12-31-2012, 10:25 AM   #122
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Mostly I am back up to 245 and do not have a current picture. However I am slowly working my way back down.

Figured I would give some motivation and be the first![/QUOTE]

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Originally Posted by 11BEE View Post
Thanks for the pictures Driyac. Great job on your progress. I wish I was to the point of posing a picture without a shirt on.

In the spirit of your sharing, here is one that my wife and I put together showing our progress. It is a few months old and we are a bit thinner now. We really worked hard for 5 months, pushing one another for some fast results and we achieved them. We are continuing to push, but not trying for the 3-4 pounds a week weight loss. Our goal now is about 1 pound a week each.

Good progress on all of you. Posting pics does help motivate people as well, they can see what can be done in the real world not tv land.

1-2 lbs weekly is considered ideal for long term fat loss.

I have posted my pic in the previous threads but am not as of now. I will be at the end of January for my 58th b-day. Like I said in the last thread, "wait till you see me at 58" so now I'm commited. lol
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Old 12-31-2012, 11:20 AM   #123
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Mostly I am back up to 245 and do not have a current picture. However I am slowly working my way back down.

Figured I would give some motivation and be the first!



Good progress on all of you. Posting pics does help motivate people as well, they can see what can be done in the real world not tv land.

1-2 lbs weekly is considered ideal for long term fat loss.

I have posted my pic in the previous threads but am not as of now. I will be at the end of January for my 58th b-day. Like I said in the last thread, "wait till you see me at 58" so now I'm commited. lol[/QUOTE]

Can't wait!
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Old 12-31-2012, 11:29 AM   #124
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Pictures are very motivation, not just for others but for yourself. You see the change, you see what hard work can do and it helps push you further!

Today was leg day at Crossfit. Did very good, was very impressed with myself but I did tick my left calf off doing GHRs, so I've been stretching it once an hour.
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Old 01-01-2013, 08:32 AM   #125
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Happy New Year Everyone!
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