That sounds good.
Alright. Kinda busy during the first half of the week, so I’ll have something up here thursday at the latest. In the meantime stick with the plan as is. You’ve been handling the diet very well so far.
Holy Moly!
1st and this week!
Looking great nez.Just goes to show everybody don’t get caught up on the scale weight,changes are happening.Great coaching to you as well jake.
Wow!!
Some noticeable changes, and so still early in the program!! Well done!!
tweet
Would you be so kind as to send me the days of the week that you are training?
I just do two days on, one day off…
Two on
One off
Two on
One off.
So you’ll be eating 5 meals/day.
First meal: stick to 3 whole eggs
Last meal: stick to 1/2 C full fat cottage cheese
FOOD CHOICES:
Protein: chicken, lean beef,lean fish (like tuna or cod), turkey, egg whites, any high quality low carb protein powder
Fats: all natural peanut butter, extra virgin olive oil, any nut butter, avocados, almonds, cashews, walnuts, pecans, grass-fed butter, coconut oil
Carbs: oats, rice, potatoes, sweet potatoes, Ezekiel bread, fruit, plain rice chex or rice cakes, non-sweetened or any lightly sweetened fiber one cereal
Veggies: anything green, broccoli, green beans, cauliflower, asparagus, salads, spinach, kale
Any zero calorie condiments and spices are cool. Feel free to drink any zero calorie beverages at any time, like coffee, tea, diet soda, or stuff like crytal lite packets and MiO water enhancer.
A good website for macronutrient info is www.nutritiondata.com
Make sure you are using the right measure in terms of cooked vs. raw weight (there are separate listings on the site).
[b]MUI IMPORTANTE!![/b]
With oats, only count the carbs (don’t worry about counting the protein and fat in oats). By the same token, only count the fat in peanut butter (not the carbs and protein) and don’t count the fat in chicken (just count the protein), etc. Just count the protein in the “protein foods”, just count the fat in the “fat foods” and just count the carbs in the “carb foods”.
That being said, you will be eating THREE meals/day now, whenever you want between first and last meal. For every meal the macro breakdown using this “system” is
30g Pro
15g Carb
15g Fat
So pick a pro source, get 30g pro from it without counting fat or carbs. Pick a carb source, pick a fat source and do the same thing.
***NOTE: for carbs, ONLY COUNT NET CARBS. i.e. net carbs = total carbs - fiber. Do not count fiber. Also, for green veggies, you’re not counting anything. Eat as many as you want throughout the day.
So here’s an example of a meal.
PRO: Let’s say I choose chicken breast and I’ve already cooked it in some zero-calorie pan spray, salt and some spices. Get out your food scale and weigh out 97g of the chicken, which is equal to 30g protein.
CARB: Say I go with white rice, and need 15g carb from it. You’d weigh out 38g of raw white rice per meal, then cook it.
FAT: I go with olive oil. 15g fat comes from 1 Tbsp of olive oil.
Veggies: Steam some broccoli. Don’t bother weighing. Add salt and eat as much as you want.
Let me know if you have any questions. Everything will be the same everyday whether you train or not until you get the hang of it. Then we’ll modify things around your training schedule if we need to.
Wow!
Thanks Jake! Excited about my new adventure 
[quote]nez1nez wrote:
Wow!
Thanks Jake! Excited about my new adventure :)[/quote]
No problem.
Don’t be afraid to ask questions in the beginning. I’m hoping this is something you can manage long term and have an easy time flowing with it.
Keep in mind you’ll be eating just as much food as my original plan; however, it won’t seem as bad when you get to work in variety and eat all the veggies you want.
Also, there’s obviously some good foods I missed on that list. If you have a question about a certain food you wanna add, just ask and I’ll let you know how to count it.
[quote]theBird wrote:
Wow!!
Some noticeable changes, and so still early in the program!! Well done!!
tweet[/quote]
Really? I don’t see it; certainly no “wow”. Pictures were taken under diff. conditions. 3lbs diff. is hard to spot.
Doesn’t mean you are not on the right track though.
I think it would be helpful to also take measurements (waist+legs), but that is of course for J. to decide.
[quote]Chushin wrote:
[quote]nez1nez wrote:
Holy Moly!
1st and this week![/quote]
Great work.
Congrats to you.[/quote]
i appreciate your kindness!
A close as I could get.
Pro-81g
Carb-43g
Fat-42g
I literally just had to shove a bunch of food down my throat at 11:30.
[quote]nez1nez wrote:
A close as I could get.
Pro-81g
Carb-43g
Fat-42g
I literally just had to shove a bunch of food down my throat at 11:30. :)[/quote]
Nice work. First day is the roughest, and you’ll catch on. Will hardly have to think about it in a few days =)
I feel like I’m eating more. And I’m ok with it!
Still sticking with eggs and cottage cheese right? Those were just your numbers for the middle 3 meals?
Oh yes. I look forward to those.
Excellent progress for less than a month! It’s going to be interesting to see how well you develop by July 4.
[quote]infinite_shore wrote:
[quote]theBird wrote:
Wow!!
Some noticeable changes, and so still early in the program!! Well done!!
tweet[/quote]
Really? I don’t see it; certainly no “wow”. Pictures were taken under diff. conditions. 3lbs diff. is hard to spot.
Doesn’t mean you are not on the right track though.
I think it would be helpful to also take measurements (waist+legs), but that is of course for J. to decide.[/quote]
Good grief.