I got a new meal plan

Here's what my personal trainer friend told me to follow.

Heres what I do with my "athlete clients" that still need to perform while seeing results.

-100 grams of carbohydrates per day. This will give you the energy you need. Try to make the carbs low glycemic/ high in fiber. Do about half your carbs for breakfast, (then depending on when your working out), about 25 grams pre workout and 25 grams post workout. If you are working out in the morning, do 50 grams before for breakfast, then 25 at lunch and 25 for afternoon snack.No carbs after your afternoon snack.
Example: keep it simple: Each bread/ oatmeal/ grain= 25 grams each, Each peice of fruit roughly= 25 grams. Personally, I do 2 grains and 2 fruits per day.

Breakfast- Oatmeal w/ berries and 2 eggs
or muesli ( i make my own with whole oats, little juice, walnuts, apples, raisens- soaked overnight then add strawberries, plain yogurt and sliced almonds) w/ 2 eggs

snack- light string cheese and almonds or laughing cow cheese w/ celery

lunch- salad w/ lean protein ( be careful of the dressing) or 1/2 sandwich and side salad

snack- peice of fruit, cottage cheese w/ tomatoes, nuts, or sliced turkey, etc.

dinner- lean protein, salad, and veggies

Tips:
-Green vegetables are a freebee, you actually burn more digesting them than you are taking in.
-Drink lots of water- half you body weight in ounces (150 lbs= 75 ounces)
-Be careful not to drop you calorie intake too much. Low carb usually equals low calories = weight loss in beginning but quickly plateaus and slows metabolism and low energy.
-Think lean proteins, green vegetables, fruits and high fiber grains in moderation.

I hope this helps. Let me know if this helps and if there is anything else I can do.

Also, my clients that have seen the best results, I have them do one hour of cardio per week for every decade they have been alive. So, a 40 yr old would do 4 hrs of cardio per week. Us mountain bikers can do that in one weekend ride, so I dont count that. I do 4 hrs a week of cardio not counting my mountain biking. This may not work with a full time job and family, but start some cross training like trail running or stairs. Your biking strength will sky rocket.

Good Luck,

Sounds easy enough. So easy that I had a breakfast of oatmeal and two eggs and a handful of blueberries. Funny thing was, I was so full! Plus I have energy again! Tonight the plan is to do the spin bike, hopefully I can find my heart rate monitor.

Christmas has come and gone

Well this was a rough week for me eating wise. I managed to stay on my diet. But I gained a pound because I didn't exercise at all this week. I was heavily craving chocolates and even tried to find some sort of low carb option...but no luck.

One thing I'm finding out with this diet, is that I have NO energy what so ever. I go bike riding and I'm tired after a few miles. Not winded, but my legs and arms are mush, no energy left.

So I talked to a friend of mine who is a Personal Trainer, and he told me to email him and he'll set me up on some sort of diet plan that will help me have more energy so I can train and lose weight at the same time. I better email him today!

One week later on the high protein diet

Guess what, I lost 5lbs after 1 week on the high protein diet. With this rate, I should be at my target weight in a few weeks.

Not as puffy today

Today is my third day on my diet. No pills involved, just 2 days of exercise and a high protein diet. Well guess what, I lost 3lbs already! Not bad for 2 days.

no more light headed and dizzy feelings

So in my two days of doing my high protein diet (HPD). My dizziness and feeling light headed have subsided. I was afraid those were symptoms to diabetes. I've talked to people that have diabetes and they all concurred that what I was experiencing were signs of something bigger.

After eating barely any carbs the last two days I, my body feels good. I haven't felt lethargic at all. In fact I actually have some energy. I guess my body is using up my fat stores for energy. One thing I do like to indulge in is an occasional diet coke or coke zero...oh man that stuff is great!

I haven't worked out tonight. I figured I'll try, if not, no biggie. I'll make sure I get some time in tomorrow on the spin bike while my wife goes jogging. Yeah I know what you're thinking, why not jog with her...well I can't. My version of "running" is her version of fast walking.

Two birds with one stone

While I was watching TV, I hopped on the spin bike for about 40 minutes.

Since I'm on the high protein diet,. HPD, I've consumed more meat today than I have in the last 2 years. My stomach is getting used to it and so is my butt. I had some chicken made with the George Foreman Grill, and one beet. That meal gave me the runs. Then about an hour later I had 2 small pieces of beef jerky. So far so good, no rumble in the tummy...

I really wished that there was a magic pill I could take to get rid of all this weight. I often find myself panicking when it comes to food. For example today I was worried about what I would eat from the time I woke up. I kept thinking about my meals and what I would do. As soon as I got some pre-made chicken from Trader Joe's I panic feelings were gone.

Here's the kicker, since I'm eating nothing but chicken and barely any carbs, I'm content. I'm not up and down like a roller coaster regarding my hunger and mood, thus no emotional eating. But I'm not immune with wanting something sweet. Just earlier I was craving something chocolatey. Even this evening Iwas thinking about how nice it would be to have some ice cream. But I refrained and managed to be ok.

spell check didn't work!

turns out I misspelled my blog name. It's myweightlossproGESS.blogspot.com. I meant to put an R there but I didn't catch it. Oh well, its here so I GESS I'll deal with it.

Well this is embarrassing

It's been MONTHS since I've last posted. Well it happened, I gained a few more pounds.

What started off as something I thought would help me racing, yes I gained weight to enter the Clydesdale Class for downhill mountain biking. I told myself that I'd be losing the weight once racing is done.

Just this Sunday, we had our awards banquet and I received my championship trophy and a jersey, an XL.

So I made the decision last week that I'd be hitting the gym again and riding my bike to work. Oh and one more thing, I'm eating meat again. It's been almost 2 years since I've had any meat and today I started. Why? Simple really, I wanted to get on a high protein diet (HPD). A few years ago, I lost 35lbs while doing a HPD. My first week I actually lost 10lbs! So now that I'm am back being heavy, 211lbs as of this morning. I basically brought out the big guns and decided to eat animals again.

It's taking me some time to get used to, I mean this is my first day and all. Well I've got a few more days of this, 6 to be exact to see if this HPD is something that works.