Thursday, February 19, 2009
So I have been getting a lot of questions about how I lost all the weight. I wanted to give everyone a couple basic things I did and still do that were key for me. Keep in mind this is before I started working out. While working out it is important to add more protein to your diet.
6 am - 1 whole-wheat English muffin with 1 & 1/2 tbsp of unsalted almond butter
9 am - 1 oz of unsalted cashews, 1 string cheese, apple
noon - Turkey Sandwich with mustard (no mayo) and lettuce/tomato
3 pm - 5 low sodium triscuts, 1 lowfat yogurt, celery
6pm - 5 oz of fish or chicken, 1 1/2 cups of steamed veggies, 1 cup of brown rice
That is a pretty organized day and you really don't want to eat after that last meal....if you need something have another fruit or a string cheese to get you by until you fall asleep.
2. Drink at least 64 oz of water a day....it is pretty safe to say that not many people do not drink this much water and it is VERY important not only for weight loss but our bodies recovery.
3. Stay away from heavily processed foods such as fast food, frozen dinners, fruit in cans, etc...anything that has a lot of preservatives in it. Try and eat things with an experation date on it and try cooking for yourself and plan your meals out.
4. Stay away from salts. Try and eat low sodium foods.....things that are under 500 or 400 grams per serving.
These are the basics of what I did. Sticking to it is obviously the most important thing. You can work so hard during the week and lose 2 pounds ( which 1 -2 pounds is a normal weight loss) and blow your diet on the weekend and gain back those 2 pounds you worked so hard on in 1 day. So if you do go off of your plan try and make decisions like eating every 3 hours, drinking water, and staying away from salt.
Feel free to ask more detailed questions or ideas....I have been doing this long enough that I have a few ideas up my sleeve. ;)
Work out:
kb Push press 16k/20k/24k/28k/32k 5 each arm
plank rows 20k 5x
15 minute WOD
run 2 laps
10 pull ups
Finished 4 rounds
Food:
oatmeal with supliments
water with protein
baja chicken salad from Grand Central bakery
water with protein
6 oz of chicken
2 cups of steamed veggies
4. Stay away from salts. Try and eat low sodium foods.....things that are under 500 or 400 grams per serving.
These are the basics of what I did. Sticking to it is obviously the most important thing. You can work so hard during the week and lose 2 pounds ( which 1 -2 pounds is a normal weight loss) and blow your diet on the weekend and gain back those 2 pounds you worked so hard on in 1 day. So if you do go off of your plan try and make decisions like eating every 3 hours, drinking water, and staying away from salt.
Feel free to ask more detailed questions or ideas....I have been doing this long enough that I have a few ideas up my sleeve. ;)
Work out:
kb Push press 16k/20k/24k/28k/32k 5 each arm
plank rows 20k 5x
15 minute WOD
run 2 laps
10 pull ups
Finished 4 rounds
Food:
oatmeal with supliments
water with protein
baja chicken salad from Grand Central bakery
water with protein
6 oz of chicken
2 cups of steamed veggies
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