well i was up to 229 about 6 weeks ago--down to 210-212 range now.
diet/exercise: 2000 cal or less a day/exercise 4X a week.
generally a 250 cal powerbar recovery for breakfast--yeah yeah i know, wht am i recovering from..lol. anyway that's nearly every day at the desk eitheer at work or home.
lunch at work consists of going to the Army Dining Facility and staying away from short order,, desert is a yogurt or some canned fruit. salad with lo fat ranch or french. between 600-700 cal
dinner at home consists of whatever meat/starch/veg wife cooks and around 500-600 cals.
If for the 3 meals i an only 1600-1750 cals i will have a snack--an icecream cup or some beef jerkey and half candy bar.
on weekends i tend to eat worse. 2day I had my breakfast bar while checking facebook n here n bikemojo n vimeo. then i waited until late afternoon and had like 1300 calories at Panda Express.
now be4 bed i probably will have a strip of jerkey and a bite of choco.
hey does not sound like strict or best diet but it is working..probably because diet used to be:
breakfast bar, raid all support staff's candy jars and any donuts workers brought in until lunch, hit jack in d box or better burger joint 4 lunch daily, go back to raiding office workers snacks til time to go home,, eat dinner consisitng of copious amounts of pasta, pizza, shrimp r similar or out to eat again. after dinner probably 2 or 3 candy abrs and an entire bag of large chips of some sort.
ugh---no wonder i was carrying around an extra "case and a half of cheeseburgers" in my gut.
Ha... yesterday I got home from school, ate a box of Cheez-its, and started on a 30-hour binge of energy drinks. I've had about an hour of sleep since Thursday night. Procrastination and AP papers suck.
Dinner - Red meat twice a week... 6 oz Serlion or Filet, chicken or fish 4 days, meatless one.. sub eggs or pasta/cheese or black beans
B'fast - oatmeal with some seasonal fruit sometimes eggs with friut on the side.
Lunch - Tuna sandwich or BPJ on whole wheat (usually out on the trail).. now and then a McDonalds wrap... once a week...no fries, no soda
Seasonal Veggies and usually a small salad with dinner
Some whole grain rice with dinner a couple of days
Snack - Fruit or yogurt.
We eat dinner out once or twice a week. Sushi is the fav.
I found out I was type II diabetic a few years ago so I had to change my diet, but my diet is easy to follow and keeps the pounds off without depriving myself. Here's a few sample meals that will work for anybody;
Lunch: Grilled chicken or Ham Sandwich on whole wheat bread. Sun Chips (not too many) Or a big salad that doesn't have 2500 calories
Snacks: Peanuts, cheese and crackers or apple
Dinner: Salad w/ dried cranberries, feta cheese, toasted pecans and Rasberry Vinegerette. Baked chicken and asperagas.
I try to eat before I'm hungry. I take small portions first. Figure out a few healthy salads that you like. I don't eat more than 50 grams of carbs at any meal unless I"m riding within a few hours. If I"m craving chocolate, I have a small piece of dark chocalate.
I eat whatever I want because I'm 19 and I run 4 miles almost every day (working my way up to 13 miles). Then again, the food in the cafeteria at my college is crap. It is, in no way, healthy. Next year I'll be going heavy on protein and complex carbs since I'll have an actual kitchen. That way, I can still eat basically as much as I want, but it'll actually be good for me.
I personally avoid soda at all costs. It's by far the easiest way to consume a load of empty and unnecessary calories. If you drink soda, you should try to cut that down if not remove it from your diet altogether. The only things I drink are water, tea and milk. If I want something sweet, I go for chocolate milk after a run. It's way tastier and more satisfying than soda IMO. Oh, and I eat a lot of bananas. They're very healthy and they've totally replaced candy for me. Simple changes and substitutions can make a big difference and won't leave you missing some of the stuff you used to eat.
I eat for my blood type, which is type O. I cut out dairy, wheat, potatoes and corn for the most part and my energy levels are the highest I've ever had. I always wondered why carb loading before a race made me feel sluggish. Now I have a steak, vegetables and fruit. I also haven't been through a drive through, or any chain restaurant in over 15 years. No soda either.
Personally, I try to avoid as much processed food as possible without driving myself crazy. When processed food is the only option, I usually try to choose the LEAST processed food (ie: turkey lunch-meat instead of bologna, whole-grain bread instead of white bread, etc). Get a healthy balance of fat, carb, and protein in every meal or snack. I am trying to get more of my carbs from fruit and vegetables and less from starches. I almost never eat fast-food, chips, or soda. I have one coffee every morning and the rest of the day almost nothing but water-I aim for around 3 quarts a day, or more, depending on weather and exercise. Some nights I have a few beers.
I have felt pretty good lately about cutting down on the starches and making up the calories with healthier carbs and healthy fats like nuts and peanut butter. I probably get anywhere from 1800-2200 cal per day.
Unprocessed, mostly organic stuff. Not a lot of meat, lots of nuts instead. No sodas or prepackaged drinks, lots of filtered water (using a Brita thingie). Lots of dark/heavy microbrewed and Belgian beers. Lots of dark dark red wines (mainly old vine zinfandels). I cannot remember the last time my wife and I ate at a restaurant, there is no need when you have the right ingredients, tools, and the chef (me).
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