Sample Diet

Screenshot_2013-01-03-14-32-10In my post concerning New Year’s Resolutions, I talked about recommitting to the 1900 Calorie Fat Shredder diet that I had success with in the past.

I wanted to take a minute and share exactly what that looks like. For me, I distinctly remember sitting down about a year ago at this time and mapping out my diet and nutrition (this was also about the time I started drinking Shakeology daily), and feeling completely overwhelmed.

One of the best features of my new phone (Samsung Galaxy Note 2, which I freaking love) is the ability to take screen shots and share them. I completed my nutrition diary for Tuesday of this week, to show exactly what I ate that day using MyFitnessPal and am sharing those images here.

Hopefully, if you are feeling like I did a year ago, wanting to change your diet, or overall health, but are feeling completely lost as to how to go about doing so, this will help.

The image on the right is the pie chart for the percentages of Protein, Fat and Carbs that I consumed on Tuesday. On a fat-shredder diet, you should be shooting for 40-50% of your diet coming from protein. This can be really hard to accomplish, especially for someone not accustomed to eating so much protein in a day.

Drinking protein shakes makes up for a lot of this, as most protein powders have at least 25 grams of protein per scoop (usually around 140 calories). As you can see in the image below, I get a large amount of protein from my breakfast/morning snack.

Another important factor is timing your food. I have had really good success eating three larger “meals” and two-three “snacks” a day. Each meal is around 250-300 calories, and each snack is between 150-200 calories. This spaces out my metabolism and helps to keep me from crashing at any point during the day. I never feel overly hungry throughout the day because I keep myself feeling full by eating constantly. I am a high school teacher, and my classes are 70 minutes long, and I teach most of the day, and am still able to find time to eat healthy foods throughout the day.

A typical day’s worth of food looks something like this:

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I had to take two screen shots, so I really only ate one can of tuna (the big can, or the equivalent of two smaller cans). I know from personal experience how difficult it can be to try to understand this stuff, so if you read this and are confused or need clarification, feel free to use the comment section.

I am not a nutritionist but I have had some good results using this formula.

For additional diet related posts, check out the Diet tab at the top of this site.

On a slightly different, although not unrelated topic, my YouTube video went over 15,000 views this week. Which I have to say is pretty hard to comprehend. I know that there are some pretty crazy P90X results videos out there that blow my results out of the water, but the mere fact that I have been able to accomplish what I have, and 15,000 people have witnessed it, is hard to fathom.

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New Year’s Resolutions

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I have never been a huge fan of New Year’s Resolutions. I have tried to live to the best of my ability all the time, not just the first week after the calendar flips from December to January.

This year is a little bit different. Danielle and I came up with a short list of things that we would like to do better this year (organizing our house/life better). We agreed to each lose 10 pounds by my birthday (March 9th) yesterday and I am very much looking forward to the challenge. If I am able to lose 10 pounds in 3 months, I will usher in my 30’s weighing less than I have since college.

My current plan to accomplish this is to continue with the P90X2/Insanity hybrid I am currently working on, while rededicating myself to my 1900 calorie diet and cutting out all of the crap food that has crept into my diet since Halloween. If I have a weakness, it is candy, and there has been too damn much of it around our house these last few months.

To help me recommit, I will be getting back to using MyFitnessPal on my phone and computer to help me track what I am eating and ensure that I am hitting my goals.

I am also going to continue to drink my Shakeology every day. Beach Body just revamped their chocolate Shakeology formula and I have a bag of it on its way to my house as I type this. I have been drinking Greenberry every day since the end of the summer and am excited to try out something different for a while.

Danielle has committed to 3 months of Turbo Fire, which she started yesterday and promised me she would not skip today, even though last night was New Year’s Eve. I am hoping she will allow me to post updates to her progress here.

I am purchasing Les Mills Combat today and will mix in those workouts to my P90X2/Insanity routine when it arrives, along with updates about the workouts.

If anyone out there is interested in joining us on our three month New Year’s challenge, let me know either here in the comments section or on Facebook and we can set up a group to keep ourselves accountable. All Beach Body programs are available through the shopping cart link on the right side of this site. If you have any questions about workout programs, supplements or Shakeology, please do not hesitate to send them my way.

The first step towards a healthier, more organized life is a healthier you.

So What Now?

I finished Body Beast back in November and haven’t really updated with what I am doing now for a couple of reasons.

I started a new job that has me getting to work earlier, which has really effected my ability to get my workout in in the morning.

I started a P90X2-Insanity Hybrid right after finishing Body Beast, and so far I am enjoying it. I like that I can do the shorter Insanity workouts in the morning without having to mess around with getting equipment out and then cleaning up (I workout in the the living room). Where I have struggled is with getting my workout in after work. If I don’t get right to it when I get home, I get distracted, or end up waiting until my daughter gets off the bus to get started (I hate interrupting the workout) and then I get busy with her.

I am working to get into a routine of coming right home and working out immediately so to not allow myself to get lazy.

I am definitely in more of a maintenance mode, instead of a 90-day challenge mode right now.

Les Mills Combat was just released this week and I am going purchase it because I am feeling a bit in a rut with what I am currently doing.

I also have a Shakeology update in the works. I am in the process of ordering more samples of all three flavors of Shakeology to send out for people interested in trying before they buy. I am still drinking my Greenberry every morning mixed with vanilla whey protein, ice and water. It helps me get from 5 am- 11:15 when I have my first break without feeling hungry or a lack of energy.

If you are interested in ordering Les Mills Combat, you can follow This Link.

If you are interested in trying a months worth of Shakeology, risk free, you can follow This Link.

I think with the change in seasons, and the change in schedule, I need something new to break me out of my rut, and Les Mills Combat is going to be that thing that does it for me.

Les Mills Combat

I have been meaning to write about this for a while now.

Beachbody has released an MMA style training program, Les Mills Combat.

I am very interested in giving this program a shot (I don’t know when I will squeeze it in with The Asylum 2 available now.) But I would love to give this program a shot.

I wrote a while ago about TapouT XT an MMA style training/conditioning program that at the time I was very interested in. I never gave TapouT a shot, but not for lack of interest.

I have had great results with Beachbody programs, and trust that they have another great one here. I love the idea of a high intensity, MMA style workout. I would love at some point to get involved with Mixed Martial Arts training, and this could be a great lead into that.

According to Beachbody’s website:

LES MILLS COMBAT =

GET TOTALLY SHREDDED IN 60 DAYS!
Carve a lean, chiseled body in just 60 days with this fearsomely intense, utterly exhilarating, mixed martial arts-driven workout. With LES MILLS COMBAT—now available for pre-order—you’ll combine explosive, calorie-scorching moves and fat-shredding sequences from 6 major martial arts disciplines to punch, kick, block, and strike your way to an outrageously strong and sexy body.

The secret? Fast Twitch Integration Training.  LES MILLS COMBAT blends the most dynamic moves from karate, taekwondo, boxing, muay thai/kickboxing, capoeira, and jiu jitsu and combines them in explosive, escalating patterns.  This works your fast-twitch muscle fibers (the ones with the greatest capacity for change) like crazy! You’ll be burning massive amounts of calories during your workouts, and continue burning calories even after your workouts, so you’ll amp up strength and maximize lean muscle definition.  That’s how it builds your best body ever in just 60 days.

If you are interested in ordering, you can follow THIS Link or follow the Shopping Cart link on the upper right hand side of this site.

Feel free to contact me with questions. This is one I am really interested in (Maybe after Asylum 2?)