What I Eat

Losing weight is simple math, you need to eat less calories than you are expending throughout your day. Each pound of fat is 3500 calories, so if you want to lose 1 pound a week, you need to cut your calories by 500 every day. That could be 4 cans of soda, or one of those giant NY Style Bagels. Or you could do a brisk walk for an hour and cut 200 – 250 calories.

The best thing to do is for one week keep track of everything that goes into your mouth.  (And don’t forget the beverages.)  Then you can tell exactly where your calories are coming from and where you can cut them.  There are websites that can help you keep track and also tell you how many calories are in specific foods. A good one is Fitday.com.

Another good idea is, if you know how much you want to weigh, multiply that number by 10 and eat that many calories a day. So if your goal is 180 lbs. eat 1800 calories a day. Then after a month you can adjust the amount, depending on if you’re losing too much too fast, or not enough. You shouldn’t lose more than 1,  2 or 3 lbs. a week…  4 max. Of course the first 2 weeks you might drop 5 – 10 lbs. but that would be water weight and nothing to worry about.

This is what I eat during a typical day, and have been eating since I started back in September. So this is the plan that has worked as far as the weight loss goes.  It’s not perfect, it’s not even the ideal plan, but I was a little impatient.  I’ll have a new plan in January, because I will be adding calories, so I’ll be able to balance out my micro-nutrients a little better.

Meal #1-  Breakfast  when I get up is a bowl of  Oatmeal and a cup of Black Coffee. 

Meal #2-  4oz Turkey or Chicken on Whole Wheat (get the whole wheat sandwich thins, they're 100 calories less than regular whole wheat bread) and an Apple

Meal #3 – 4oz Turkey or Chicken on Whole Wheat and an Apple

Meal #4 – a Banana for some fuel before my work-out

Meal # 5 – Protein Shake after my work-out

Meal #6 -  8oz of Chicken Breast or some type of Fish like Tilapia, Tuna, or Salmon and steamed vegetables

My total daily calories count is usually between 1800 & 2000, if it’s on the low side… I might have a tablespoon of Natural Peanut Butter or if I need more Protein, I’ll have another shake before bed.  

So that's the basics of my nutritional part of my program, I'll go into more detail in later posts. Or if you have any questions you can always ask.