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Author Topic: Sample eating plan  (Read 17753 times)

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HoopS

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Sample eating plan
« on: February 26, 2007, 07:14:20 am »

50 year old woman.

Wanted to lose around 12 pounds.

She did cardio 5 days a week, on average.  30-45 minutes.

Weight trained 2 days a week, total body.  Monday and Thursday.  We did a lot of circuit training with her.  We made sure to hit all the major muscles each work out.  Chest, Back, Shoulders, Bi's, Tri's, Abs and Lower Back.  In fact, we often set up a circuit including each of muscle group, she would do her set of either 10 reps at a heavier weight or 20-25 reps at a light weight (variety is good), and immediately move to the next machine.   After running one set through all stations, we put her on a piece of Cardio (Treadmill, ellipitcal, various bikes, stairmaster) for about 2 hard minutes, increasing intensity as the workout continues.   No rest.  Keep moving. 

This is her eating plan.  It isn't perfect, but it worked well.   Eating clean, but still allowing some "cheats".   This schedule was based on her day.   She started her day later than most.  To modify for yourself, eat your first meal when you get up. 
Never, ever, ever, ever...never skip breakfast.   She ended up with 5 meals a day.  I usually suggest 6, finishing with a protein source at the end of the day.  Egg whites are a good option.   In general, think of eating from the earth.  Fruit and Veggies are good.   I would eat my fruit earlier in the day.   Veggies at all points, but laying off the starchy carbs later in the day.   Pretty much, anything white, I wouldn't eat at night.   Bread, pasta, rice, potatoes, corn.... all good, not at night so much.   DO NOT FRY ANYTHING.  Lean meats.   Skinless Chicken Breasts are good.   Fish and Turkey are good as well.  Things like Cokes, Chips, Cookies....uhh, no.   Lay off those and that alone could make a big difference.  I've had people lose over a dozen pounds in a few months with only taking them off of Dr Pepper.  Drink Water.   Easy formula, 1/2 your body weight in ounces is about the amount of water you should bring in.  If you are really lean, then 2/3 your body weight.   Smaller, more frequent meals are really good.  It is easier to digest properly.  Big meals tend to make you feel lethargic, and the food isn't necessarily processed properly when bringing in that much.   Smaller meals are easier on your digestive tract, help with energy, and improve your metabolism.

Eating Diary

Monday – Feb. 6 (138 lbs.)
9:15      ½ cup oatmeal, 1 cup skim milk, 1 cup berries
      1/3 cup egg whites, 1 cup bell peppers & mushrooms
12:30      Steamed spinach, ½ steak sandwich on whole wheat
2:30      Cheese stick, apple
4:45      Decaf green tea, Luna bar
7:15      Meat loaf, steamed broccoli, small spinach salad w/ 1 tsp.
      Balsamic vinaigrette

Tuesday – Feb. 7 (136.3 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      Veggies
10:45      Cheese stick, apple
2:00      ½ turkey sandwich w/ lettuce on whole wheat
5:00      Luna bar, decaf green tea
8:45      Salad w/ balsamic vinegar, chicken breast, spinach

Wednesday – Feb. 8 (135.6 lbs.)
8:15      ½ cup oatmeal, ¼ cup skim milk 1 cup berries, ½ cup egg whites,
      Veggies
11:15      Cheese stick, apple
2:00      ½ meat loaf sandwich on whole wheat, broccoli
4:00      Decaf green tea, Luna bar
6:30      Grilled chicken, roasted artichoke hearts, green salad w/ no
      Dressing

Thursday – Feb. 9 (134.6 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      Veggies
10:30      Cheese stick, apple
1:00      Spinach salad, balsamic vinegar, ½ chicken pot pie
4:00      Decaf green tea, Luna bar
6:30      Baked chicken, green beans, salad

Friday – Feb. 10 (134 lbs.)
8:30      ½ cup oatmeal, ½ cup skim milk, 1 cup berries, veggies, 3 egg
      Whites
11:30      Cheese stick, apple
1:30      4 walnuts & almonds
2:30      Grilled chicken breast, spinach, 1 slice whole wheat bread
5:00      Decaf green tea, Luna bar
8:00      Green salad w/ balsamic vinegar, spinach, meatloaf[/b]
« Last Edit: February 26, 2007, 07:56:58 am by HoopSlap »
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HoopS

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Re: Sample eating plan
« Reply #1 on: February 26, 2007, 07:20:43 am »

Saturday – Feb. 11 (133.8 lbs.)
9:30      ½ cup oatmeal, ¼ skim milk, 1 cup berries, veggies, ½ cup egg
      whites
1:30      ½ hamburger (whole meat, mustard, whole wheat bun), ½
      grapefruit
4:15      Decaf green tea, Luna bar
8:15      Grilled redfish, steamed veggies
10:15      Cheese stick, grapes

Sunday – Feb. 12 (133.6 lbs.)
9:15      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, veggies, ½ cup
      egg whites
12:30      ½ turkey sandwich on whole wheat, celery sticks, strawberries
3:30      Luna bar, decaf green tea
7:00      Ninfa’s fajita beef salad (no cheese or dressing), pickled carrots

Monday – Feb. 13 (133.6 lbs.)
8:45      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, veggies, ½ cup
      egg whites
11:30      Cheese stick, apple
1:45      Turkey w/ lettuce on 1 slice whole wheat bread, celery sticks,
      small sliced tomato
5:00      Decaf green tea, Luna bar
8:15      Grilled redfish, veggies, compechana (no chips)

Tuesday – Feb. 14 (133.2 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, veggies, ½ cup
      egg whites
11:00      Cheese stick, apple
2:00      ½ turkey sandwich on whole wheat, sliced tomato, lettuce,
      celery sticks
5:00      Decaf green tea, Luna bar
3:30      Dinner salad w/ balsamic vinegar, grilled chicken breast, steamed
      veggies, slice of strawberry shortcake

Wednesday – Feb. 15 (132.6 lbs.)
7:45      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, veggies, ½ cup
      egg whites
10:45      Cheese stick, apple
12:45      ½ turkey sandwich on whole wheat, lettuce, celery sticks
3:45      Decaf green tea, Luna bar
7:00      Grilled chicken, steamed asparagus & broccoli

 
Thursday – Feb. 16 (132.6 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, veggies & pico,
      ½ cup egg whites
11:00      Cheese stick, apple
1:15      ½ turkey sandwich on whole wheat, lettuce, tomatoes, celery sticks
4:15      Decaf green tea, Luna bar
7:15      Grilled chicken breast, roasted artichokes & tomatoes, small salad
      with balsamic vinegar

Friday – Feb. 17 (132 lbs.)
7:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
10:00      Cheese stick, apple
12:00      Don’t ask (no desserts), bread w/ butter, bloody mary, wine, fish,
      ribs (small size)

Saturday – Feb. 18
8:00      Scrambled eggs, ¼ bagel w/ cream cheese, fruit
11:45      ½ turkey & mozzarella cheese sandwich on rye, steamed veggies
3:45      Decaf green tea, Luna bar
7:30      Green salad w/ balsamic vinegar, steak, steamed spinach

Sunday – Feb. 19 (132.8 lbs.)
10:15      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
1:15      Hamburger on ½ whole wheat bun w/ mustard
4:15      Decaf green tea, Luna bar
6:45      Lettuce wraps, shrimp w/ snow peas, chicken w/ broccoli

Monday – Feb. 20 (132.4 lbs.)
9:15      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
12:45      ½ tuna sandwich (no mayo) on whole wheat, lettuce, celery sticks
2:45      Cheese stick, grapes
4:45      Decaf green tea, Luna bar
7:45      Dinner salad (no dressing), steamed broccoli, grilled chicken

Tuesday, Feb. 21 (131.6 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
10:45      Apple, cheese stick
1:00      ½ turkey sandwich on whole wheat w/ lettuce, slice tomato
4:00       Decaf green tea, Myoplex Lite
7:00      Shrimp & snow peas, chicken & broccoli (leftovers from PF
      Changs), sliced tomato, 1 bite of cake

Wednesday – Feb. 22 (131.2 lbs.)
7:45      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
11:15      Cheese stick, apple
1:30      Grilled chicken, rice, broccoli, celery sticks
3:45      Decaf green tea, Luna bar
7:00      Roasted chicken (no skin), steamed veggies

Thursday – Feb. 23 (130.6 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
10:45      Cheese stick, apple
12:45      ½ turkey sandwich w/ lettuce, sliced tomatoes, celery sticks
3:45      Cheese stick, apple
7:15      Salad w/ chicken boiled from chicken soup

Friday – Feb. 24 (130.4 lbs.)
8:00      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
11:00      Cheese stick, apple
1:30      Grilled Mahi Mahi (Poblano sauce which I scraped off as much as
      possible), grilled veggies, rice
5:15      Decaf green tea, Luna bar
8:15      Harvest salad w/ balsamic vinegar, light snapper w/ spinach &
      tomato (no rice), 1glass of red wine

Saturday – Feb. 25 (129.4 lbs.)
10:15      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
1:30      Cheese stick, apple
4:00      Luna bar, decaf green tea
7:00      ½ chicken breast, steamed spinach, roasted potatoes, 2-1/2
      glasses of red wine, small amount of fried calamari, ½ order of
      tomatoes, onion & Roquefort dressing

Sunday – Feb. 26 (130.4 lbs.)
9:30      ½ cup oatmeal, ¼ cup skim milk, 1 cup berries, ½ cup egg whites,
      pico
12:00      Dry tuna w/ onions, pickles & lemon juice, 5 saltine crackers,
      sliced tomato, celery stick
4:00      Luna bar, decaf green tea
6:30      Salad, chicken pasta from Palazzos

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HoopS

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Re: Sample eating plan
« Reply #2 on: February 26, 2007, 07:36:15 am »

Again, this isn't perfect... but it gives you a good idea of how to structure it for yourself.   I don't advocate checking the weight scale daily, as is shown in this plan.   I check my own weight about once a week, but I can certainly understand why people check it more often.  I would suggest getting your body fat checked immediately.  Set up a follow-up appointment for 4-6 weeks and surprise yourself with some good results.   Checking daily is disappointing because the results are slow.   You need to understand the difference between lean mass and body fat.    Guys, we should be between 8-15 percent and women will be higher, say 16-24 or so.   Different books will give different percentages.   In general, those numbers are pretty accurate.   I've been as low as 3%.   I was also 19, 20, 21.... playing college baseball, running daily, practicing daily, eating breakfast, lunch and dinner (not after 6:30).   I was weight training, too.   Lot of pushups and situps (I would suggest crunches, keeping your lower back intact with the ground...).   Taking hundreds of cuts in the batting cages, soft toss, hitting a tire, swinging a heavy bat, and live batting practice.   I have not been close to 3% in a good decade  :'(

Women, getting too low (5%) is not good for you.   It will mess up your cycle.   And besides, it doesn't look good (to me, anyhow).  Women are supposed to have more body fat.  It is how God created you.  You have more fat to protect your baby while you are pregnant.   

No matter who you are (unless a Doctor tells you differently for a specific reason), we should all do cardio 3 days a week, at minimum.   20 minutes a session, at minimum.   It takes your body a good 20 minutes to start burning that stored fat so anything beyond 20 is when you are starting burn it off.   Obviously, for quicker results, 5 or 6 days a week and 30-60 minutes per session, may be in order.  I never tell anyone to do cardio 7 days a week, unless a Doctor prescribes it for a specific condition.   Doing anything 7 days a week tends to lead to burn-out.   

Another tip, works for some.  Write everything you eat, your cardio and weight training down..... and by all means, realize that good results come with doing all 3 elements mentioned.   But writing things down is a form of holding yourself accountable.  If you don't, well you can just pretend you didn't eat that heaping bowl of ice cream.... trust me, i've been blamed for a person not getting results, until I went back to her house because I forgot something, only to see her scarfing down a pile of brownies.   She then confessed that she had indeed been eating brownies every day and was not doing the cardio that I told her to getting started on when I left.   Until that day, she was making me feel about this big for being such a terrible trainer.  I was killing the woman and she was getting fatter....   So yes, write stuff down.   That way, in a month, if you are not getting results, the answers may very well be written down in black and white for you to see.
« Last Edit: February 26, 2007, 07:51:02 am by HoopSlap »
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jkstock04

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Re: Sample eating plan
« Reply #3 on: February 26, 2007, 08:05:25 am »

If I had a diet like that I'd starve to death!!! ;D  Especially if I was training hard.  Course I realize that was a woman that weighed around 130 lbs....and I'm male in the 200-205 lb range.  I never pay too much attention to actual weight and body fat%.  All that matters to me is how I look and feel. 

You mentioned a little about how you don't start burning stored fat til you get to 20 minutes of cardio...which I agree with.  My question about this is what if your only taking 30 seconds - 1 minute rest between sets of weightlifting?  Would that not be considered as good as cardio?  Would you not be burning the stored fat just as good as if you were doing cardio?  If not, why?  I've always wondered this.
« Last Edit: February 26, 2007, 11:44:11 am by jkstock04 »
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HoopS

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Re: Sample eating plan
« Reply #4 on: February 26, 2007, 08:25:36 am »

Making your workouts more intense, by shortening the resting period between sets will help our cardiovascular strength, but should not be the only means of cardio work you are getting in a day.   Aerobic activity such as biking, treadmill, ellipticals, etc... should always be an integral part of a well rounded fitness program.
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Jaison Black

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Re: Sample eating plan
« Reply #5 on: February 26, 2007, 01:22:17 pm »

I'm a man's man kind of guy, but i have noticed that playing tennis with my wife kicks my ass royally.

I would much rather go hard playing something than sitting on a bike, treadmill, etc...

*Edit*
Started to put a bunch of ideas for cardio in this thread but made a new one.
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Tomhog™

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Re: Sample eating plan
« Reply #6 on: March 06, 2007, 08:50:25 am »

Hey, I remember getting this eating plan via pm from you several months ago....

I'm still looking for where the chocolate chip cookies are in it!  ;D
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HoopS

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Re: Sample eating plan
« Reply #7 on: March 06, 2007, 09:27:58 am »

Hey Tomcat.   Cookies come in right after the Blue Bell ice cream.  :P
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Tomhog™

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Re: Sample eating plan
« Reply #8 on: March 06, 2007, 09:33:18 am »

... and Hershey's chocolate syrup!
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HoopS

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Re: Sample eating plan
« Reply #9 on: March 06, 2007, 09:49:31 am »

No sprinkles!

I will have you up to "Husky" in no time flat.    Come to think of it, extra sprinkles and maybe top with caramel and Redi Whip.
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jabohog

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Re: Sample eating plan
« Reply #10 on: May 24, 2007, 10:29:58 pm »

If I had a diet like that I'd starve to death!!! ;D  Especially if I was training hard.  Course I realize that was a woman that weighed around 130 lbs....and I'm male in the 200-205 lb range.  I never pay too much attention to actual weight and body fat%.  All that matters to me is how I look and feel. 

You mentioned a little about how you don't start burning stored fat til you get to 20 minutes of cardio...which I agree with.  My question about this is what if your only taking 30 seconds - 1 minute rest between sets of weightlifting?  Would that not be considered as good as cardio?  Would you not be burning the stored fat just as good as if you were doing cardio?  If not, why?  I've always wondered this.
Cardio burns most of the calories at the time of exercise. I am not selling cardio short, but the rest periods you speak of in weight lifting have shown in studies to burn fat calories for as much as 48 hours after the workout. Weight lifting done properly can be as effective if not more in reducing fat as any cardio exercise. That being said, cardio has it's benefits in overall health as well as weight loss, and should not be neglected, but not necessarily the burnt of your program.
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DeltaBoy

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Re: Sample eating plan
« Reply #11 on: January 15, 2008, 01:09:15 pm »

What am I suppost to do with all this castiron cookware I inherited last year if I don't fry anything?   PS I am using EVO!
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HECK

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Re: Sample eating plan
« Reply #12 on: January 31, 2008, 08:59:21 pm »

You mentioned a little about how you don't start burning stored fat til you get to 20 minutes of cardio...which I agree with.  My question about this is what if your only taking 30 seconds - 1 minute rest between sets of weightlifting?  Would that not be considered as good as cardio?  Would you not be burning the stored fat just as good as if you were doing cardio?  If not, why?  I've always wondered this.
[/quote] Lifting is a lot different than cardio training. When doing cardio you burn the bulk of the calories while your running/spinning or whatever. you metabolism has returned to almost normal within a couple of hours. With lifting your metabolism stays elevated for 18-24 hours. You break down a lot of muscle, it takes energy to repair. High Intensity Interval Training burns more calories in the same manner. You may burn more running for an hour, but you burn more today and probably tomorrow with HIIT or lifting.
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Conway Cool Daddy

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Re: Sample eating plan
« Reply #13 on: March 04, 2008, 04:13:27 pm »

Hoop, what do you think about carnation instant breakfast?

I used to not eat anything but I have started to at least try and drink
a cup of non fat milk with an instant breakfast packet.

I am also watching my dinner portions a little more carefully.
A cup of food just isn't very darn much when you start measuring.

I'm also really trying trying to watch sodium. It seems like everything I eat is just loaded with salt.

« Last Edit: March 04, 2008, 04:16:44 pm by Conway Cool Daddy »
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HoopS

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Re: Sample eating plan
« Reply #14 on: March 04, 2008, 04:21:31 pm »

You need more than that for breakfast.  Mix some fruit in with that. 

Portion control is huge.   

Fruit earlier in the day, veggies throughout and avoid starchy carbs in the evening.
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Atreyu

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Re: Sample eating plan
« Reply #15 on: March 04, 2008, 05:02:06 pm »

Also, if I may add, try and drink a lot of water throughout the day. I try and shoot for 2 gallons a day.

Running on a treadmill or elliptical is too monotonous for me. I like playing basketball. There are usually people on the court, so it's not hard to get a game. If you find yourself alone on the court, try sprinting for your rebounds when you miss. Keep moving, always. I don't even see playing as cardio; I'm playing basketball.

You don't have to play basketball, but find something that keeps your heart rate elevated. Cardio is a necessary evil.
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Atreyu

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Re: Sample eating plan
« Reply #16 on: March 04, 2008, 05:02:57 pm »

You need more than that for breakfast.  Mix some fruit in with that. 

Portion control is huge.   

Fruit earlier in the day, veggies throughout and avoid starchy carbs in the evening.

Sorry for the double post, but Carnation Instant Breakfast is a GREAT post-workout snack.
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HoopS

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Re: Sample eating plan
« Reply #17 on: March 04, 2008, 10:04:33 pm »

No worries and good points.
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J.A.Y.

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Re: Sample eating plan
« Reply #18 on: March 06, 2008, 03:06:10 pm »

I too like to play basketball, but what I will do is hit the Eliptical or Treadmill first.

Normally I do 20-30 minutes of cardio on either, but if I am going to play ball then I run for say 10 minutes to get a good warm up and then go play ball.

This ensures that I for sure get a good cardio and don't jump into a game cold.
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J.A.Y.

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Re: Sample eating plan
« Reply #19 on: March 06, 2008, 03:08:27 pm »

Also, I get bored really easy.

So something that I have come up with myself to break up the Cardio is to hit the eliptical for 10 minutes, Treadmill for 10 minutes, and Bike for 10 minutes. Makes it a little more fun.
« Last Edit: March 06, 2008, 03:14:18 pm by J.A.Y. »
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HoopS

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Re: Sample eating plan
« Reply #20 on: March 06, 2008, 04:25:39 pm »

I do that too.  Try the rower sometime.
« Last Edit: March 06, 2008, 04:29:05 pm by HoopS »
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J.A.Y.

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Re: Sample eating plan
« Reply #21 on: March 06, 2008, 04:39:52 pm »

Good call, hadn't thought of that.

Thanks.
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Atreyu

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Re: Sample eating plan
« Reply #22 on: March 06, 2008, 05:23:44 pm »

Also, on leg days, do your warm up and your cardio on the bike with medium resistance. I'm a firm believer that this makes your legs stronger.
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Atreyu

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Re: Sample eating plan
« Reply #23 on: March 06, 2008, 05:28:09 pm »

You mentioned a little about how you don't start burning stored fat til you get to 20 minutes of cardio...which I agree with.  My question about this is what if your only taking 30 seconds - 1 minute rest between sets of weightlifting?  Would that not be considered as good as cardio?  Would you not be burning the stored fat just as good as if you were doing cardio?  If not, why?  I've always wondered this.
 Lifting is a lot different than cardio training. When doing cardio you burn the bulk of the calories while your running/spinning or whatever. you metabolism has returned to almost normal within a couple of hours. With lifting your metabolism stays elevated for 18-24 hours. You break down a lot of muscle, it takes energy to repair. High Intensity Interval Training burns more calories in the same manner. You may burn more running for an hour, but you burn more today and probably tomorrow with HIIT or lifting.

Sorry for double posting (again!!!).

While keeping your heart rate elevated for an extended time technically is cardio, think about what your goals are. Do you want to be faster? Have stronger legs? The benefits to traditional cardio are gigantic, like improving posture, and conditioning your body to endure even more stress so you can train longer and harder.

Think about it this way: to run faster, you have to RUN. To jump higher, I'd recommend staying on the balls of your feet on a stair master.
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hawgsav1

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Re: Sample eating plan
« Reply #24 on: April 07, 2008, 12:45:04 am »

Sorry for double posting (again!!!).

While keeping your heart rate elevated for an extended time technically is cardio, think about what your goals are. Do you want to be faster? Have stronger legs? The benefits to traditional cardio are gigantic, like improving posture, and conditioning your body to endure even more stress so you can train longer and harder.

Think about it this way: to run faster, you have to RUN. To jump higher, I'd recommend staying on the balls of your feet on a stair master.

I agree with this post.  I used to run a lot.  However, due to time constraints, I gave it up for a little while and now my conditioning isn't so hot.  My ability in the weight room has certainly declined (I do a lot of 5 x 5 workouts, so I don't need to be in the gym for long periods of time so it's ok).  I used to be able to hit 1.5-2 hr workouts without any trouble, but now I just can't do it as much. 
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woodrow hog call

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Re: Sample eating plan
« Reply #25 on: July 01, 2008, 01:14:57 pm »

Hoop, what do you think about carnation instant breakfast?

I used to not eat anything but I have started to at least try and drink
a cup of non fat milk with an instant breakfast packet.

I am also watching my dinner portions a little more carefully.
A cup of food just isn't very darn much when you start measuring.

I'm also really trying trying to watch sodium. It seems like everything I eat is just loaded with salt.

You might try blueberries and walnuts for breakfast, something about the two combined together is a good fat fighter. A little dab of cool whip light makes it taste not so bad.
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Gas Can

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Re: Sample eating plan
« Reply #26 on: October 06, 2008, 04:58:12 pm »

I'm looking for a plan that includes beer. (Bud Light)
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HoopS

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Re: Sample eating plan
« Reply #27 on: October 06, 2008, 05:09:18 pm »

That's part of the "See Food" plan I'm pretty sure.  ;D
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gcraise1

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Re: Sample eating plan
« Reply #28 on: May 25, 2010, 03:03:25 pm »

Hoops, what if you dont like fruits and vegetables? i am unfortunately one of those people who dont like either.
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HoopS

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Re: Sample eating plan
« Reply #29 on: May 25, 2010, 03:19:26 pm »

Well that's a tough one.   My first thought is to tell you to work in small doses of them into your intake anyway and hope you'll learn to like it. 

You could eat oatmeal, healthy cereals, cottage cheese, nuts, yogurt, meal replacement bars.....

But it is really hard to totally avoid both.  You certainly don't want to fill it all in with chips, cookies, sugary cereals, tons of cheese, gravies, etc,...

Google "list of healthy foods" and try to piece it together. 
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GS99

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Re: Sample eating plan
« Reply #30 on: September 23, 2010, 09:47:54 am »

Cardio is a necessary evil.

Take up a hobby - basketball, running, biking, ultimate, something.  If you do cardio just for its own sake, you'll go batty.

The eating plan is pretty standard.  I think everyone knows how to eat right, it's the actual doing it that is the problem.

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razorbacker231

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Re: Sample eating plan
« Reply #31 on: June 09, 2011, 08:32:17 am »

Soooo, I sure hope this gets read.  Last post being in Sept.  I dont want to just keep bumping my own thread.  I figured this was a good place to throw this question in.

OK, the word catabolistic is getting thrown around quite a bit as I am reading on building and cutting.  My question, is that such a terrible thing? 

I understand you don't want to starve yourself and eat up all your muscle, but in being catabolistic, wouldn't you be getting rid of the fat too?

I imagine any time you have a deficit you are going to go into catabolism a little, but it will be a necessary evil to get rid of unwanted weight, no?  I am not talking the extremes, here, just your couple pounds a week.  exercising early in the moring and such.

Another thing I saw advised against is resistance on  an empty stomach.  well, yes, your body will break down the muscle, but hey, they are getting broken down anyway.  Isn't that what the protein carb drink post workout is supposed to help rebuild?  Why not do it when your body will burn it's stored energy and fat, instead of what you just took in?

As said in other threads, I am no rook to working out, just a rook with in comes to blending good nutrition with it.  burgers, fries, steak and beer just aren't cutting it anymore.  I am now "training" no more casual social workouts.  Ha.  Thanks for any help.  Hope somebody sees this.
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HoopS

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Re: Sample eating plan
« Reply #32 on: June 09, 2011, 09:13:01 am »

You need to quit jacking with the weight scale.   Worry more about good health than pounds.  I had a client do as you said and he was so proud.   We had built muscle, taking him from 25% body fat to 18%, but his overall body weight was the same.  His lean mass was moving in the right direction, his fat in the right direction, but he was more worried about the scale.  So he quit and blew it all by starving himself.  He called back, bragging.  His body fat was up to 28%, but his weight was down.  Personally, I told him that he was on his own from that point forward unless he decided to do the right thing.  You see, when he starved himself, his body did as you said.  It ate away his lean mass to feed itself.  Then, and predictably, he started to feed himself again.  His body was nice and freaked out so it stored everything as fat and he ends up heavy and fatter than where he was.   I can only hope you learn from his mistake.

Eat small frequent meals, maybe 6 times a day.   5 days of cardio & 3 days of weight training at a minimum.     
« Last Edit: June 09, 2011, 09:16:24 am by HoopS »
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razorbacker231

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Re: Sample eating plan
« Reply #33 on: June 09, 2011, 10:27:38 am »

I Think you misunderstood me.  I have no intention of starving myself.  I personally would take 220 in lean muscle any day over 190 and fat.

I understand that being catabolic is a bad thing.  I kindof wonder if it gets thrown around too freely or is as easy to cause as some people say.  Is working with resistance in the morning before eating really going to do more harm than good?  I am understanding it as, you tear your muscles when lifting anyway, is it doing more damage by doing so before eating?  Instead of eating right after and sending all those nutrients to ground zero to start rebuilding?

In my other post, I made no reference to the scale, I was asking about ultimate fat burning, same as you are promoting.  And in the thread I starte about my bet, I am talking about weight, but fat loss is clearly (or at least I thought it was) the focal point of achieving my goal, not necessarily the scale.    Just trying to get the best knowledge I can on the subject.

Thanks for your help though.  Not being argumentative.  I appreciate anything people are willing to contribute.
« Last Edit: June 09, 2011, 10:48:58 am by razorbacker231 »
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HoopS

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Re: Sample eating plan
« Reply #34 on: June 09, 2011, 11:17:34 am »

You will be fine doing an AM workout without eating.   If you're used to it and have fuel from yesterday, you should be fine and I don't see any risk.   Make sure to eat well within 30 minutes after. 

And yes, some people go overboard on it. 
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DeltaBoy

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Re: Sample eating plan
« Reply #35 on: March 01, 2012, 12:42:26 pm »

I added some candy to my diet and lost weight.
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jneal56

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Re: Sample eating plan
« Reply #36 on: July 04, 2012, 12:49:15 am »

Here is something to keep in mind that I didn't see on here. MUSCLE=METABOLISM. I read where one poster mentioned catabolic of some sort or fashion. Catabolic breaks down and Anabolic builds. I'm not saying run out and buy Anabolic steroids by any means. With that being said, the physiology of the body is an amazing animal. I've read and heard people talking about working out and cardio, how much which is better which to do first. Weight training burns as much or more calories than cardio usually. It all depends on how hard core a person is with the weights and cardio. Weight training first burns the glycogen in our muscles and the short bursts of weight training give us a spike in testosterone. More testosterone elevates our metabolism. After weight training when the glycogen stores are pretty much depleted doing some cardio while keeping your heart rate in the fat burning zone is the key to burning the most fat. It's published and if one looks hard enough for it they can find it. I'm too lazy sorry. I'm a power lifter off and on, not competition but I just like to do it and in a few short months I will graduate with my Doctorate of Chiropractic so while taking all the physiology classes I paid attention to all this. When we run distances at a set pace for long periods it causes stress(increase in cortisol) on our body and then our bodies being the great machines they are get used to this and store cortisol for these type events. That's why distance runners are rarely muscular and you may even notice some people can run 10 miles and still have a gut. The short bursts that hoops was talking about causes stress on the body too but since they are being done in bursts, testosterone is released which lowers cortisol. Testosterone is anabolic cortisol is catabolic. Ana builds muscle, cata breaks down muscle. There are always going to be the freaks of nature out there that do the exact opposite and still have the results they're looking for. For people like me that are normal and can hear someone say donut and gain 10 pounds this is the best method to losing weight building lean muscle and being healthy. There is an exercise method called "burst training". People have seen phenomenal results from just 20 minutes a day of burst training 3 days a week based on the principles of increasing testosterone and decreasing cortisol the natural way. I hope I didn't confuse anyone or step on any toes but the info is out there to back up all of this if you look for it.
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dynastyhog

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Re: Sample eating plan
« Reply #37 on: August 10, 2013, 10:17:06 am »

Hey Hoops what are your thought on juicing? 
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HoopS

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Re: Sample eating plan
« Reply #38 on: August 10, 2013, 03:32:31 pm »

To each their own.

But I never have done it.  Know some who did.

The ones who so it swear that if done right, there would be no side effects.  I know that what they believe and perhaps it will prove to be true, but I always wondered what the long term effects would be. 

Again, to each their own. 
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dynastyhog

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Re: Sample eating plan
« Reply #39 on: August 10, 2013, 07:40:03 pm »

To each their own.

But I never have done it.  Know some who did.

The ones who so it swear that if done right, there would be no side effects.  I know that what they believe and perhaps it will prove to be true, but I always wondered what the long term effects would be. 

Again, to each their own.

Haha, my bad I should have been more specific.  I meant like putting celery, apples, etc. in a juicer and drinking it.  Thanks in advance.
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HoopS

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Re: Sample eating plan
« Reply #40 on: August 11, 2013, 10:44:21 am »

I wasn't sure    ;D

Anything like that that helps your eat\drink things that are healthy is good. I don't care for veggie juicing but that just a preference.  I know some who love it.
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FBREW000

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Re: Sample eating plan
« Reply #41 on: August 11, 2013, 03:48:02 pm »

vegimix..... unbelievable! 
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