"Wild Thing !
You Make My Heart Sing
You Make Everything ... Groovy ...
Come On - - Wild Thing !"
Joan Jett & The Blackhearts - "Wild Thing"
....
Ok, time for more details ...
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Complete Idiot's Guide To Nutrition
( Or ... What I've Been Eating Lately ...)
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Seems Like A Lot Of Food But For Most Items The Portion Is Really Tiny. 3 main meals and 3 small snacks.
Breakfast :
(Pick One) Bran Cereals (Fibre 1 Or All-Bran 4 Tbsp. + 4 Tbsp. Corn Flakes) Oatmeal
1/2 Milk & 1/2 Plain Yogurt
(Pick One) 1 Tbsp, Maple Syrup, Honey, Sugar, Brown Sugar, Corn Syrup, Jam, Peanut Butter Optional.
Unsalted Peanuts, Unsalted Soy Nuts, Unsalted Sunflower Seeds, Dried Raisins, Dried Dates
(Pick One) 1/2 Banana, 1/2 Apple, 1/2 Pear, Cantaloupe, 1/2 Orange, Raspberries, Plums, 1/2 Kiwi, Peach
Pineapple, Blueberries, Cherries, Strawberries, 1/2 Nectarine, 1/2 Grapefruit, Fruit Juice
(Cranberries, Grapefruit)
(Pick One) Hard Boiled Egg, Ham, 1/2 Tuna, 1/2 Sardines, 1/2 Salmon
Am Snack : 10 Unsalted Almonds, 1 Tbsp. Molasses,
(Pick One) 1 Tbsp. Peanut Butter Or 1 Tbsp. Hummus,
(Pick One) 1/2 Banana, 1/2 Apple, 1/2 Pear, Cantaloupe, 1/2 Orange, Raspberries, Plums, 1/2 Kiwi, Peach
Pineapple, Blueberries, Cherries, Strawberries, 1/2 Nectarine, 1/2 Grapefruit, Fruit Juice
(Cranberries, Grapefruit)
Lunch :
Leftovers From The Day Before (What I Had For Dinner) Or ...
(Pick One) Tuna, Sardines, Salmon
(Pick One) Hummus, Ham, Cheese
(Pick One) Whole Wheat Bread, 1/2 Bagel, 1/2 Pita Bread, Whole Wheat Crackers
Salad : Carrot, Celery,
(Pick 3 Or 4) Cucumber, Bell Pepper, Potatoes, Broccoli,
Spinach, Green Peas, Corn, Radishes, Mushrooms, Yellow Beans, Green Beans,
Tomato, Unsalted Tomato Juice, Onion, Lettuce, Cauliflower
(1/2 Tbsp. Bread Crumbs + 1 Tbsp. Vinaigrette Or Mayonnaise)
Mon. Wed. Fri. : I Take One Multi-Vitamins (Right After Lunch)
Pm Snack :
(Pick One) Whole Wheat Bread, 1/2 Bagel, 1/2 Pita Bread, Whole Wheat Crackers,
(Pick One) Hummus, Ham
(Pick One) Plain Yogurt Or Milk
(Pick One) 1 Tbsp, Maple Syrup, Honey, Sugar, Brown Sugar, Corn Syrup, Jam, Peanut Butter
(Pick One) 1/2 Banana, 1/2 Apple, 1/2 Pear, Cantaloupe, 1/2 Orange, Raspberries, Plums, 1/2 Kiwi, Peach
Pineapple, Blueberries, Cherries, Strawberries, 1/2 Nectarine, 1/2 Grapefruit, Fruit Juice
(Cranberries, Grapefruit)
Dinner :
18H45 : Regular Dinner, I Often Try To Make More So I Have Some Leftovers For
The Next Day (Lunch) Chicken, pork, beef, etc. I'll try to make fish more often in the future though ... salmon, trout, others : No Seconds, Whole Wheat Bread - 1 Slice.
Salad : Carrot, Celery,
(Pick One) Brown Rice, Whole Wheat Pasta, Couscous, Bulgur (Boulghour), Barley
(Pick One) Chickpeas, Red Kidney Beans, White Kidney Beans, Lentils,
(Pick One) Hummus Or Cheese Cubes
(Pick 3 Or 4) Cucumber, Bell Pepper, Potatoes, Broccoli,
Spinach, Green Peas, Corn, Radishes, Mushrooms, Yellow Beans, Green Beans,
Tomato, Unsalted Tomato Juice, Onion, Lettuce, Cauliflower
(1/2 Tbsp. Bread Crumbs + 1 Tbsp. Vinaigrette Or Mayonnaise) Pepper.
Evening Snack :
1 Tbsp. Tomato Paste 1 Tbsp. Ground Flax Seed 1 Tbsp. Wheat Germ , 1 Tbsp. Oat Bran
Midnight Munchies : Plain Pop Corn, Optional - - I Only Have Some Every 3-4 Days.
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It takes 3 minutes every day to figure out what I'll have the next day ... I have the file on the computer so I erase
everything I won't have the next day, making my selections and then I print out what I will have ... I carry the piece of paper with me and I try to stick with what's on there ... it usually works, lol !
I drink plenty of water daily. I make sure to eat something before working out too (I often work out an hour after dinner, on the weekends I work out an hour after lunch often.)
I rarely have sweets, I try to cut down on salt, fat, sugar, diet soda ... as much as I can.
Coffee, twice per day, usually mid morning and mid evening. Winter season, I may have a cup of coffee in the mid afternoon as well.
Wine and beer, usually only once a week, and I try to use moderation.
I make my own mayonnaise, vinaigrette, yogurt, hummus ... once a week.
...
Training :
I'm Training 7 days a week most weeks.
Shovelglove, calisthenics (Intervals), cycling (Intervals), running (Intervals). Isometric exercises (Planks only at the moment)
Typical week :
5 X 45/55 minutes. High intensity.
2 X 35/40 minutes. High intensity.
(Times don't include : warm-ups, cool downs, stretching sessions before and after the actual work outs.)
I may have a day or 2 where I don't exercise at all in an entire month.
Cheers !
Marc
Disclaimer : I am following a more extreme version of the 'No-S' diet.
I made my own personal modifications to the original plan (Diet & Exercise)
What I am doing should not be misinterpreted as being a typical 'No-S' diet experience.
11/01/2008 : 280.0 pounds
08/21/2009 : 196.4 pounds
( 9 months 21 days / -83.6 pounds )
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Goal : 11/01/2009 : 190.0 pounds ( 1 year / -90.0 pounds )