So as much as I don’t like broccoli I’ve gotten to a point that I don’t mind eating it at all. In fact I find that if I eat my greens first it helps to fill me up and it gets the hardest part out of the way and I can enjoy my plain chicken, fish or steak with no problem. At work we went out to lunch with my boss and my boss’ boss. A few of my work peers know about my training but I didn’t want to be a party pooper soI had the choice to either take my own food with me or see if they could accommodate to my diet needs at the cheese cake factory. I used to get so annoyed when we’d go out to eat and people were so particular with their food choice, but that person was me today. So when it came my time to order I discretely asked the waitress if I could have plain grilled salmon in olive oil, pepper, no salt and some limes on the side with a side of steamed broccoli. For a little extra I ordered some avocado on the side. As we were all getting our meals I caught some flak for my healthy dish but it was all in good fun. The food was great, I didn’t hate myself after eating, and I was able to stay on track even while out with friends and colleagues.
So I came to a realization “again” about something. That is that you can still go about and have lunch or dinner with friends or family but still make good decisions. My wife suggested that I continue my journal for my training but that I try to talk more about what a good balanced diet would be. Now, I need to preface my comments with the fact I am not a nutritionist or a trainer. So I’ll focus on what I try to focus on when I’m trying to eat a balanced diet. One of the biggest myths that I want to tear is that you need to starve yourself to lose weight. Well that’s only part false. These fanatic diets that require you to eat minimal calories are so bogus it drives me nuts. I maintain a daily calorie intake of approximately 3000 cal. Even at my lowest before a contest I am still around 1800-2000 calories a day. Starving will make you lose weight but eating right will make you lose fat. There’s a big difference and there is such thing as average weight obesity. So I’ll try to include more about food choices and options along with my weight training logs and food journal. What we’ll focus on are three parts to a balanced meal. 1 part healthy protein, 1 part healthy carb, and 1 part healthy fats. This way wherever you go you can still join the group but make decisions that won’t prolong reaching your goals. Hence at the Cheese cake factory I ordered: healthy protein (salmon cooked in olive oil, lightly peppered w/ no salt and a wedge of lime), healthy carbs (broccoli, although very low carb), and a healthy fat (1/2 avocado, fats are essential to balancing your insulin/sugar levels to avoid storing sugars as fat).
Today’s meals.
5:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter
6:00 am Work out: Back (see yesterday’s blog for details)
8:30 am Meal 2: 6 egg whites, 1 yoke, 1.5 cups broccoli, ½ ruby red grape fruit, and 24 almonds
10:30 pm Meal 3: 6 oz. Swai fish, 1.5 cups broccoli, and 24 almonds
1:00 pm Meal 4: 6 oz. Salmon, 1.5 cups broccoli, and ½ avocados (at the Cheese Cake Factory)
2:00 pm Cardio: 30 min at my work gym
3:45 pm Meal 5: Protein shake, 24 almonds, and ½ ruby red grape fruit
5:45 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds
8:00 pm Meal 7: 4-5 oz. 93% lean hamburger, 1.5 cups broccoli, and 2 tbsp. peanut butter
Tomorrow is a rest day so no weights. I will do 30 min of cardio during my lunch at work.
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