Jump to content
×
Are you looking for the BariatricPal Store? Go now!
Sign in to follow this  
  • entries
    10
  • comments
    35
  • views
    2,934

Meals and Workouts (Draft stuck)

Sign in to follow this  
OldSchool76

369 views

After my last blog post, I was asked to share what I have been eating and doing to get where I am now (which is still roughly 100 lbs away from where I need to be, but still a long way on a pretty rapid track). Now I am no expert but I follow instructions pretty well and consider myself a normal dude with normal needs/desires (around food).

 

Breakfast

  • My band is tight in the AM. I typically have a protein shake (Costco, Premier Nutrition - 160 cal and 30 g of Protein)
  • If I am hungry later in the AM, I have a protein bar. This gets the lions share of my protein out of the way efficiently. I have tried about 6 different bars but think that the Zone bars, while higher in calories, offer the best flavor. Pure Protein are pretty good too. (Avg 190 Cal and 15 g of Protein)

 

Lunch

  • My staples at lunch are a tuna salad made with cream cheese, lemon juice and liquid smoke (4-6 oz)
  • Chicken salad made with a Publix Rotisserie chicken, mayo, mustard, tarragon and kosher salt (same serving size). Both seem to average around 300 Cal and about 30g protein and pack a surprising punch to hunger as they are pretty dense but easy to digest.
  • High Protein Chili

 

Dinner

  • My most normal meal, we usually have a basic protein (fish, chicken, beef) and a vegetable. Occasionally, I will have a starch, but they leave me hungry so I typically avoid them. The multigrain coated tilapia at Costco is nice and easy. I target 400 Calories at dinner and a quantity of 6-8 oz.

 

Snack (One of these)

  • Sugarfree pudding
  • Coffee (with fancy creamer)
  • Popsickle
  • Couple of slices of protein (ham, turkey)

 

I am pretty simple, so repetition does not bother me. I still enjoy a trip to Hooters (or Winghouse) but when I do, I usually get the fish (blackened) or Chili. I will have wings from time to time as I love them. I just try and watch it. Other tasty items are nuts and cocktail shrimp. If I wake up late enough, I find scrambled eggs very useful though harder to digest as I tend to eat them too quickly.

 

Workout

Despite my size, I have always been a fairly athletic guy. I knew that at this caloric intake I would need to force my body to use up fat stores. I try to walk at least 2 miles at least 4 times per week. I do this in my Sketchers Shape Ups which, while a little goofy at first, seem to really work. After I lost my first 50 lbs, I picked up a set of 10 lb leg weights. I alternate using them on my ankles and on my wrists. When I have them on my wrists, I typically do arm exercises throughout the walk (I do this at night as not to me arrested or ostracized).

 

I have a weight machine and try to do 3 workouts per week. They are simple and fairly focused. I do bicep curls, tricep pushdowns, lateral pulldowns and seated row. I mix them up and try to chose 2 per workout, 3 sets of 11 reps each with increasing weights. This is AMAZINGLY unscientific and I am quite certain that I am not being efficient here. My rationale is something is better than nothing and while i have no need for more leg muscle (carrying 450 lbs around for decades has helped me build that on its own), upper body muscle is a need area.

 

Last but not least, I try to throw in some anaerobic stuff like basketball, yardwork or any sport with my son.

 

I hope this is useful. It is a mind dump but I figured it might be useful.

Sign in to follow this  


6 Comments


Recommended Comments

Hi and thank you this will be very useful for some.

I noticed you do not have any fruit, fruit juice or Veggies in your program, Why? Do you take a multi vitamin? The vitamins in FRESH fruits and Veggies are very important to a balanced diet and will help with elimination and are known to help fight cancer.

I eat real food like you, Not too much, mostly plants with Proteins first. If anyone has Netflix watch "Food Matters" it is an eye opener I must say. Best wishes imaluckydog

Share this comment


Link to comment

I do use multivitamins. Never been a big fruit and veggie guy (but I do understand their importance). Only real veggie serving is at dinner for me right now.

Share this comment


Link to comment

Thank you for your post, and again congratulations. I like the thought about weight lifting efficiency -- I have to say that I thought I was doing ok on my own with weight training UNTIL I met with a trainer. Ick.

But the accomplishments you've made are well worth it. Thanks again for the update, keep it up, and keep in touch........

Sandy

Share this comment


Link to comment

Hey Oldschool!! Thanks ...This Helps..sometimes I feel that I am getting off track ..this helps alot!!...ur awesome..Thanks

Share this comment


Link to comment
Hey Oldschool!! Thanks ...This Helps..sometimes I feel that I am getting off track ..this helps alot!!...ur awesome..Thanks

Glad you liked it!

Share this comment


Link to comment

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

PatchAid Vitamin Patches

×