Arghlita - IMPC Diet Log

Arghlita · 04-10-2006, 06:51 AM

When I was about 20 years old and on Weight Watchers with my roommate, she turned to me one day in exasperation and said, "You know what your problem is? You have to do everything your way!" *D

After years of trying to do this everybody else's way, I'm going to do it *my* way for real. I do appreciate feedback, in that I'm still learning how to eat for fuel and not as self-medication for severe chemical depression. (Long story short, I decided after 5 years that I'd rather try changing my entire lifestyle than accept another 5 years on medicine. I've been medicine free since October of 2004, but I peaked out weight-wise in the summer of 2005 because I would eat anything that would make me feel better NOW.) However, I am still searching for what works for my body and I am very sensitive to food chemistry.

I'm currently broke so I'm working around what's in the kitchen. My kitchen was stocked for Weight Watchers, meaning lots of fraken-foods, snacky stuff, carbs. I figured that my macro spread on WW was 50/25/25. I'm happy with 25% of calories from fat now that it's coming from meat and oil rather than prepackaged snacks. Carbs and protein I'm still working on. I cycle my calories and I'm still finding the right range for both calories and macronutrients.

This week I'm aiming for 45/30/25, cycling from 2108 on lifting days to 1908 on cardio days and 1808 on my break day (Sunday). My calories are based on three weeks of experimenting with formulas based on mass times activity level. Using a BMR of 1799 and experimenting with "light" and "moderate" activity levels, I believe that my Total requirements are approximately 2600 (or BMR times 1.45) at 222 pounds and 60-90 minutes of light to medium activity 6 times per week.

So my calorie cycle is -500 to -800 per day. This seems to be the right number of calories for "weight" loss. I was tested at 36.1% BF two weeks ago, so that gave me a lean mass of 144 pounds. At this ratio I'm getting 135-158 grams of protein per day. After reviewing a lot of the literature on protein and fat loss/muscle gain, I'm happy with about one gram per pound at this time.

I'm getting 80% of my carbs from complex sources like oatmeal, beans and vegetables and the rest from rice, fruit and the occassional snack food (it's all still here!) Potential pitfalls: My Chick-fil-a addiction, trying to balance macros while visiting friends.

Here is Monday's plan:

Meal 1 - 11:30 AM (calories/fat grams/carb grams*/protein grams)
Hot Cereal- 130 1 29 5
Vegetarian Sausage * 2- 160 6 6 20

Meal 2 - 2:00 PM
Frozen Strawberries 1 cup 50 0 13 0
Chocolate Malt Protein 100 0.5 2 22
BBQ Soy Chips 100 1.5 15 7

Meal 3 - 4:30 PM
Chili, 1 serving (homemade) 210 8.5 12.2 20
Rice 3/4 cup 150 0 35 3
Corn 1c 150 1.5 30 4.5

Meal 4 - 7:30 PM
Chili 2 servings 420 17 24.4 40
Rice 3/4 cup 150 0 35 3
Bird's Eye Broccoli & Cauliflower 125 7.5 10 2.5

Meal 5 - 10:00 PM
Black Bean Patty 150 4.5 16 11

Meal 6 - 1:00 AM
Meat Patty 4oz 212 14 0 21.5

Total:
Daily Totals ( Total Calories based on label ) 2107 62 227.6 159.5
Calories by Nutritional Content - 2106.4 558 910.4 638
% Caloric Intake - 0.26 0.43 0.30

The meat is a mixture of lean ground pork (1lb), lean ground turkey (2lbs) and regular hamburger (2lbs) with italian spices. I use this to save money (fatty beef and lean turkey were on sale) and even out the macronutrients a bit. I love ground beef but lean ground beef in this area is $5 per pound.

The homemade chili I calculated using excel. I'm using 1.5 pounds of my meat mix, 1.5 cups dried black beans, 28oz crushed tomatoes, one 8oz onion and spices. There was a discrepancy between calories and macronutrients for the beans because 1/4c dried has 15g fiber (OMG!). After changing the carbs to total carbs - fiber, the macros balanced out so that's what I'm using.

Crobar · 04-10-2006, 12:26 PM

Tuna can be a life saver! Cheap, very very little fat and lots of protein.

Arghlita · 04-10-2006, 03:39 PM

Thank you for the suggestion. Unfortunately, I'm highly sensitive to all seafood. I've been trying to eat fish since I was 11 (I actually made a ten year bet with my father - which he lost fairly), but I still can't eat more than one bite. I'm sure it is psychosomatic but I've tried everything from Gordon's fish fillets to sushi with no success. (I've even tried waiting an hour or two after meal times until I was literally *starving* hungry - after the second bite hit my stomach I was done. EDIT: I forgot! I also tried hypnosis.) I do best with fresh water fish... it appears to be literal "seafood" that is the problem, including seaweed.

Canned chicken is a$$ expensive (I've never discovered why) and frozen chicken in this area can get down to $1 per pound when it is on sale, but it wasn't this week. The price of gasoline has greatly impacted food prices in metro areas since obviously it's all shipped in.

Pay day is Thursday though!

Arghlita · 04-11-2006, 07:27 AM

Meal 1 - 11:30 AM
Egg white, 3 48 0 0 9
Ham slices 50 1.5 1 8
Cheese 70 4.5 1 8
Hot Cereal 130 1 29 5

Meal 2 - 2:00 PM
Whey Protein - C&C Optimum 120 1 4 24
Strawberries 1 cup 50 0 13 0
Pretz Roast 180 8 24 3

Meal 3 - 4:30 PM
Pepper Strips 1.5c 50 0 8 2
Meat Patty 212 14 0 21.5
Noodles 260 4 52 4

Meal 4 - 7:30 PM
Progresso Chicken 200 4 28 12
Hot cereal 130 1 29 5
Peaches 50 0 13 0

Meal 5 - 10:00 PM
Black Bean Patty 150 4.5 16 11

Meal 6 - 1:00 AM
Meat Patty 212 14 0 21.5

Daily Totals: 1912 57.5g 218g 134g

Calories by Nutritional Content 1925.5 517.5 872 536

% Caloric Intake 0.27 0.45 0.28

I found it motivating to post my plan in advance. When I was tempted to alter or stray, I found myself thinking "But I already posted!"

So, this is my Tuesday plan. Monday went well, but I ate my broccoli with meal 5 instead of 4 - I was too full to finish it all. I'm working on moving more of my calories to early in the day because I work out between my first and second meal of the day.

Ah yes, supplements. At the moment, only taking one Centrum multi with breakfast and one "Extreme Thin" pill (caffeine, green tea, nothing special) - I'm taking half a dose of fat burner to give me an edge on workouts (the recommended dose is 2 pills, 3 times daily and I think my brain would explode from that!). I've read a lot of the posts on here about supplements and I don't think I need to put serious money into them until a) I have money :fingersxd and b) I'm certain what I need to take and when. Coming later this week - a list of supplements to be purchased by May.

DawnMarie · 04-11-2006, 12:14 PM

Quote:

Originally Posted by Arghlita

I've read a lot of the posts on here about supplements and I don't think I need to put serious money into them until a) I have money :fingersxd and b) I'm certain what I need to take and when. Coming later this week - a list of supplements to be purchased by May.

I think that is a very wise decision. Definitely get the diet and workout tuned up and consistent first

I like the way you research things and plan ahead, definitely good way to do things. :nosthumbs

Arghlita · 04-12-2006, 03:47 AM

Currently taking:

Centrum Multi – with breakfast
"Extreme Thin" – ½ dose, once daily before workouts
Optimum Nutrition Whey – once daily on cardio days, break day
Substance WPI – once daily on lifting days

Looking at:
Creatine (possibly EAS for simplicity) – I'm very sensitive to it if I remember correctly, so it's worth the money to take 1/3 doses
EFA – wow, so many choices! After reading the sticky on supplements, I like the look of the Total EFA – I have a seafood allergy/aversion/problem.
Sesathin – heard good things

Any comments or suggestions? (I may need to post in another forum too).

I would be starting on these in May.

Arghlita · 04-12-2006, 05:06 AM

Did good today, other than oversleeping (my husband was called in to work on his second break day at midnight)... I had to combine my last two meals into one meal because I need to get to bed on time tonight. Also had a teaspoon of ketchup.

Tomorrow's plan:

Meal 1 - 11:30 AM
Egg white, 6 96 0 0 18
Ham slices 50 1.5 1 8
Cheese 70 4.5 1 8
Hot Cereal 130 1 29 5

Meal 2 - 2:00 PM
Watermelon Protein 100 0 2.5 22
Strawberries 1 cup 50 0 13 0
Pretz Roast 180 8 24 3

Meal 3 - 4:30 PM
Pink Chili 200 8.5 11.5 18.5
Rice 3/4 cup 150 0 35 3
Squash 2c 45 0 6 3

Meal 4 - 7:30 PM
Pink Chili 1.5 servings 300 12.75 17.25 27.75
Rice 1.5 cup 300 0 70 6

Meal 5 - 10:00 PM
Black Bean Patty 150 4.5 16 11
Cheese 70 4.5 1 8

Meal 6 - 1:00 AM
Meat Patty 212 14 0 21.5

Daily Totals - 2103 59.25 227.25 162.75

Calories by Nutritional Content 2093.25 533.25 909 651

% Caloric Intake 0.25 0.43 0.31

I'm missing a percent somewhere - but my plan is pretty darn close to 45/30/25 so we'll see how this week goes, weight wise.:fingersxd

Arghlita · 04-13-2006, 06:43 AM

Well, had my first slip up today. Not too bad, considering. Got up on time, ate breakfast on time, but was delayed by my job search - I didn't *finish* eating until after noon. Ended up getting to the gym *after* my meal 2 protein snack, which was closer to 2:30. Maybe I'm imagining it, but I felt a huge improvement in stamina, all weights up. I'm going to try that on Friday, if I can (although my interview is Friday).

Home from the gym and I haven't even started meal 3 cooking at 5. While meal 2 was late... meal 3 wasn't ready until 7. I should have eaten something in between, like maybe meal 6? duh! Anyway, spent 6 hours in front of the computer with writer's block trying to finish homework. It's now bedtime and I haven't eaten meal 6 yet but I did eat two Japanese gummies.

Probably about 20 calories or less. Still...

Skipping meal 6 puts my fat low and carbs high, so I'm getting up right now and cooking that fricking burger. GAH! BEEFCAKE!

Arghlita · 04-13-2006, 08:03 AM

Calories Fat Carbs Protein

Meal 1 - 11:30 AM
Egg white, 6 96 0 0 18
Ham slices 50 1.5 1 8
LC Light Cheese 35 2 1 2.5
Oatmeal 130 2.5 26 5

Meal 2 - 2:00 PM
Whey Protein - C&C 120 1 4 24
Strawberries 1 cup 50 0 13 0
Larabar (with Omega 6) 190 9 24 5

Meal 3 - 4:30 PM
Black Bean Burger 150 4.5 16 11
Cheese 70 4.5 1 8
Squash 45 0 6 3

Meal 4 - 7:30 PM
Chicken Boob, 4oz cooked 183 4 0 34
Veggie Blend 80 0 14 4
Peaches 50 0 13 0
Oatmeal 130 2.5 26 5

Meal 5 - 10:00 PM
Black Bean Patty 150 4.5 16 11
1% milk, 1.5c 165 3.75 19.5 13.5

Meal 6 - 1:00 AM
Meat Patty 212 14 0 21.5

Daily Totals ( Total Calories based on label ) 1906 53.75 180.5 173.5

Calories by Nutritional Content 1899.75 483.75 722 694

% Caloric Intake 0.25 0.38 0.37

Carbs low and protein high, new experiment. I struggled for about 20 minutes trying to figure out what I wanted to eat. I can't decide what is worse, complete dietary monotony or all this effort. I'm something of a variety addict - almost anti-OCD. I crave variety above all else and I used to use it as an excuse to eat junk food constantly. Now I see that there's plenty of room for variety in a healthy diet.

Next dilemna: Should I completely forgo restaurants even when they publish nutritionals?

Arghlita · 04-14-2006, 05:15 AM

I was in the kitchen making second lunch when I suddenly thought, "Won't it be great to weigh less and have a lower BMR so I can stop eating constantly?" (To clarify, I'm sold on 5-6 meals per day, but the sheer AMOUNT of food means that it takes me about 30 minutes to eat, sometimes longer... and that's why it feels constant.)

What the cracker?

Since when have I craved LESS FOOD? What happened?

I have to assume the biochemistry of junk food is in play. Green veggies, much as I love them, are not what you call "addictive." I can see it now, up at night, prowling the kitchen, shamelessly funnelling FROZEN PEAS into my mouth...

Anyway, tomorrow is going to be tricky. I need to grocery shop and I also have a job interview so I'm not sure what and when I'll eat. I'm going to make a tentative plan, but it will probably be breakfast at home, shake + fruit + whatever meal at home, some kind of prepackaged protein shake or healthy snack on the way to the interview, and my weekly Chick-fil-a run on the way back.

I feel a little guilty about "cheating" with Chick-fil-a... but as cheats go, I keep it planned out and in my calorie and macro range. I usually have a sandwich on whole wheat (dry) + fries, then I have a grilled chicken salad plus nuts, croutons and 1 serving of dressing (they normally give you 2.5, so I sub one of the tiny sauce packets) later. Is it perfect? No. But I also used to eat dessert every single day.

I now have it once a week, planned and calculated in advance. So you know what, it isn't perfect yet. But I'm pushing myself every week to improve and that's enough.

stonecoldtruth · 04-16-2006, 01:56 AM

Quote:

Originally Posted by Arghlita

Currently taking:

Centrum Multi – with breakfast
"Extreme Thin" – ½ dose, once daily before workouts
Optimum Nutrition Whey – once daily on cardio days, break day
Substance WPI – once daily on lifting days

Looking at:
Creatine (possibly EAS for simplicity) – I'm very sensitive to it if I remember correctly, so it's worth the money to take 1/3 doses
EFA – wow, so many choices! After reading the sticky on supplements, I like the look of the Total EFA – I have a seafood allergy/aversion/problem.
Sesathin – heard good things

If you are a responder to Creatine, then I'd certainly suggest picking up some Creatine Monohydrate (cheaper than most CEEs unless you go bulk CEE) I'd also certainly get an EFA into your diet, if you have seafood issues Flax Seed Oil is good too, but Total EFA isn't bad at all. Sesathin/Sesamin are both VERY good products to take, I'm a big fan of taking Sesamin with high fat (10+g) meals.

Considering you are on a budget I think you'll do fine with just those products. Maybe look into a glucosamine/msm/chondrotion product to help with joint/ligament pain. Other than that, a BCAA/EAA product would benefit, but they tend to be a bit costly.

Cheers,
Josh

Arghlita · 04-16-2006, 06:47 AM

Today's story - job interview. Enough said.

Meal 1 - 10:30 AM
Egg white, 6 96 0 0 18
Ham slices 50 1.5 1 8
Oatmeal 130 2.5 26 5

Meal 2 - 1:00 PM
Extreme shake 240 4 21 30

Meal 3 - 3:30 PM
Chocolate Malt Protein 100 0.5 2 22
Strawberries 1 cup 50 0 13 0
Milk, 1% 165 3.75 19.5 13.5

Meal 4 - 6:00 PM
Medium Fries 350 17 46 4
BBQ 45 0 11 0
Classic sandwich on whole wheat 390 13 38 30

Meal 5 - 9:00 PM
Chargrilled Chick'n salad 180 6 9 22
Honey Roasted BBQ 180 18 6 0
Sunflowers 80 7 3 2.5
Garlic Croutons 50 3 6 0

Meal 6 - 1:00 AM
Skipped

Daily Totals ( Total Calories based on label ) 2106 76.25 201.5 155

Calories by Nutritional Content 2112.25 686.25 806 620

% Caloric Intake 0.32 0.38 0.29

My goal was 2108, but the macros are obviously off.

Arghlita · 04-16-2006, 06:51 AM

And Saturday I woke up sick:

Meal 1 - 9:30 AM
Milk 110 2.5 13 9

Meal 2 - 2:00 PM
NAP

Meal 3 - 3:30 PM
French Onion Soup 200 10 21 8
1/2 Turkey Sandwich 305 8 40 19.5
Sourdough bread 300 2 60 12
Butter 72 8 0 0
1/2 cookie 205 10 27 2.5

Meal 4 - 6:30 PM
Skipped

Meal 5 - 10:00 PM
Iced 2% latte, sf syrup 170 5 18 11.5
1/2 cookie 205 10 27 2.5

Meal 6 - 1:40 AM
Luna Sweet Dreams 180 5 27 9

Daily Totals ( Total Calories based on label ) 1747 60.5 233 74

Calories by Nutritional Content 1772.5 544.5 932 296

% Caloric Intake 0.31 0.53 0.17

Well, I was under my caloric goal and I did not exercise today or keep good macros. What I did do "right" was listen to my body about when to and what to eat. Coffee... I didn't entirely want that, but I needed something to power through a homework assignment. Hopefully tomorrow I will be well enough to cook, and my husband was kind enough to help me hobble through the store for healthy groceries tonight.

DarkFalcon · 04-16-2006, 07:00 AM

What's the matter you have the flu? My parents just got over a nasty one themselves and I managed to fight it off before it settled in. I still feel like it's hanging around though waiting for my immune system to drop enough to take over. :scared1: Hope your feeling better soon.

Arghlita · 04-16-2006, 07:15 AM

Hey DF, thanks - I'm not sure what I have. At first I thought I'd just smoked myself (to use military parlance) but then I lost my voice and started burning up. I think it's some kind of flu... not sure. I just really hope I'm better by late tomorrow or Monday. I have a second job interview then and I don't want to miss any more workouts. (Day 6 cardio is kind of optional anyway.)

Arghlita · 04-17-2006, 08:04 AM

Easter Sunday? Not so good. Bob Evans AND Denny's? Bad idea. Hobbling everywhere because I didn't want to get punked by the 70+ guy on the next leg extension machine? Oh, so very dumb.

Not cleaning my plate? Good.

Planning tomorrow's meals? Better.

Slightly low on fat and carbs (for me) and high on protein:

Calories Fat Carbs Protein

Meal 1 - 11:30 AM
Egg white, 6 96 0 0 18
Ham slices 50 1.5 1 8
Cheese 70 4.5 1 8
Oatmeal 130 2.5 26 5
Peaches 50 0 13 6
Meal 2 - 2:00 PM
Chocolate Malt Protein 100 0.5 2 22
Strawberries 2 cup 100 0 26 0
Milk, 1% 110 2.5 13 9

Meal 3 - 4:30 PM
Ground Turkey, 4oz 160 8 0 24
Veggie Blend, 1.5c 80 0 14 4
Peaches 50 0 13 6
Sesame noodles 235 4.5 43
Meal 4 - 7:30 PM
Chicken Boob, 4oz cooked 183 4 0 34
Sesame noodles 235 4.5 43 6
Squash 45 0 6 3

Meal 5 - 10:00 PM
Ground Turkey, 4oz 160 8 0 24
Light Cheese 35 2 1 2.5
Milk, 1 c 110 2.5 13 9
Meal 6 - 1:00 AM
Ham 50 1.5 1 8
Light Cheese 35 2 1 2.5

Daily Totals ( Total Calories based on label ) 2084 48.5 217 199

Calories by Nutritional Content 2100.5 436.5 868 796

% Caloric Intake 0.21 0.41 0.38

Arghlita · 04-18-2006, 07:52 AM

What I *actually* ate:

Calories Fat Carbs Protein

Meal 1 - 1:30 PM
Egg white, 6 96 0 0 18
Ham slices 50 1.5 1 8
Cheese 70 4.5 1 8
Oatmeal 130 2.5 26 5
Peaches 50 0 13 6
Meal 2 - 3:30 PM
SLEPT

Meal 3 - 6:00 PM
Sirloin, 4oz 225 15 1 20
Salad 120 1 25 5
Dressing - Oil and Vinegar 170 15 6 0
Veggie Blend, steamed 60 2 9 2
Breadstick 220 14 19 7
Freeze 170 0 42 0
Meal 4 - 8:30 PM
SLEPT

Meal 5 - 10:00 PM
Nap 0 0 0 0

Meal 6 - 1:00 AM
You guessed it, 1c Nap

Daily Totals ( Total Calories based on label ) 1361 55.5 143 79

Calories by Nutritional Content 1387.5 499.5 572 316

% Caloric Intake 0.36 0.41 0.23

Arghlita · 04-18-2006, 10:45 PM

I'm not posting today until midnight because I slept through one of my meals again. And good lord, I want chocolate today SO BAD. I had my chocolate whey protein, but you know it just isn't the same.

Arghlita · 04-19-2006, 06:52 AM

Meal 1 - 4:00 AM
Egg white, 6 * 96 0 0 18
Oatmeal * 130 2.5 26 5
Sirloin, 4oz 225 15 1 20
Almonds * 170 15 6 6
Almond Syrup * 70 0 18 0
Meal 2 - 1:30 PM
NAP
Strawberry Protein 100 2 2 15

Meal 3 - 3:30 PM
Banana 109 1 28 1
Chocolate Malt Protein 100 0.5 2 22
Yogurt 110 0 16 11

Meal 4 - 7:00 PM
Chicken Boob 100 2 0 20
1/2 Sesame noodles 235 4.5 43 6

1c mixed veggies 130 0 26 6

Meal 5 - 10:00 PM
Soy Meatballs 140 6 8 16

Meal 6 - 1:00 AM
2 "sensible" brownies 200 16 26 6

Daily Totals ( Total Calories based on label ) 1915 64.5 202 152

Calories by Nutritional Content 1996.5 580.5 808 608

% Caloric Intake 0.29 0.40 0.30

I didn't finish my first batch of "pancakes" but I did learn some valuable lessons. (I tested two more batches on my ex-roommate after a disasterous trip to the store where I had forgotten my credit card so he paid.) One, Mrs. Butterworth Sugarfree? It's worth the money, will use it next time. Two, "Sensible" brownies? ... ... I'll just splurge on a real ice cream sundae next time I want one for days in a row.

04-10-2006, 06:51 AM	#1
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Arghlita - IMPC Diet Log When I was about 20 years old and on Weight Watchers with my roommate, she turned to me one day in exasperation and said, "You know what your problem is? You have to do everything your way!" D After years of trying to do this everybody else's way, I'm going to do it my* way for real. I do appreciate feedback, in that I'm still learning how to eat for fuel and not as self-medication for severe chemical depression. (Long story short, I decided after 5 years that I'd rather try changing my entire lifestyle than accept another 5 years on medicine. I've been medicine free since October of 2004, but I peaked out weight-wise in the summer of 2005 because I would eat anything that would make me feel better NOW.) However, I am still searching for what works for my body and I am very sensitive to food chemistry. I'm currently broke so I'm working around what's in the kitchen. My kitchen was stocked for Weight Watchers, meaning lots of fraken-foods, snacky stuff, carbs. I figured that my macro spread on WW was 50/25/25. I'm happy with 25% of calories from fat now that it's coming from meat and oil rather than prepackaged snacks. Carbs and protein I'm still working on. I cycle my calories and I'm still finding the right range for both calories and macronutrients. This week I'm aiming for 45/30/25, cycling from 2108 on lifting days to 1908 on cardio days and 1808 on my break day (Sunday). My calories are based on three weeks of experimenting with formulas based on mass times activity level. Using a BMR of 1799 and experimenting with "light" and "moderate" activity levels, I believe that my Total requirements are approximately 2600 (or BMR times 1.45) at 222 pounds and 60-90 minutes of light to medium activity 6 times per week. So my calorie cycle is -500 to -800 per day. This seems to be the right number of calories for "weight" loss. I was tested at 36.1% BF two weeks ago, so that gave me a lean mass of 144 pounds. At this ratio I'm getting 135-158 grams of protein per day. After reviewing a lot of the literature on protein and fat loss/muscle gain, I'm happy with about one gram per pound at this time. I'm getting 80% of my carbs from complex sources like oatmeal, beans and vegetables and the rest from rice, fruit and the occassional snack food (it's all still here!) Potential pitfalls: My Chick-fil-a addiction, trying to balance macros while visiting friends. Here is Monday's plan: Meal 1 - 11:30 AM (calories/fat grams/carb grams/protein grams) Hot Cereal- 130 1 29 5 Vegetarian Sausage 2- 160 6 6 20 Meal 2 - 2:00 PM Frozen Strawberries 1 cup 50 0 13 0 Chocolate Malt Protein 100 0.5 2 22 BBQ Soy Chips 100 1.5 15 7 Meal 3 - 4:30 PM Chili, 1 serving (homemade) 210 8.5 12.2 20 Rice 3/4 cup 150 0 35 3 Corn 1c 150 1.5 30 4.5 Meal 4 - 7:30 PM Chili 2 servings 420 17 24.4 40 Rice 3/4 cup 150 0 35 3 Bird's Eye Broccoli & Cauliflower 125 7.5 10 2.5 Meal 5 - 10:00 PM Black Bean Patty 150 4.5 16 11 Meal 6 - 1:00 AM Meat Patty 4oz 212 14 0 21.5 Total: Daily Totals ( Total Calories based on label ) 2107 62 227.6 159.5 Calories by Nutritional Content - 2106.4 558 910.4 638 % Caloric Intake - 0.26 0.43 0.30 The meat is a mixture of lean ground pork (1lb), lean ground turkey (2lbs) and regular hamburger (2lbs) with italian spices. I use this to save money (fatty beef and lean turkey were on sale) and even out the macronutrients a bit. I love ground beef but lean ground beef in this area is $5 per pound. The homemade chili I calculated using excel. I'm using 1.5 pounds of my meat mix, 1.5 cups dried black beans, 28oz crushed tomatoes, one 8oz onion and spices. There was a discrepancy between calories and macronutrients for the beans because 1/4c dried has 15g fiber (OMG!). After changing the carbs to total carbs - fiber, the macros balanced out so that's what I'm using.

04-10-2006, 12:26 PM	#2
Crobar IMPC Contestant Join Date: Mar 2006 Location: a hop from NYC Posts: 371 Recipes: 0 Rep Power: 6	Tuna can be a life saver! Cheap, very very little fat and lots of protein. __________________ Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY Winners are those who make habit out of doing things losers are uncomfortable doing Ultimate Challenge 2006 IMPC: April Pictures IMPC: May Pictures

04-16-2006, 06:47 AM	#12
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Friday Today's story - job interview. Enough said. Meal 1 - 10:30 AM Egg white, 6 96 0 0 18 Ham slices 50 1.5 1 8 Oatmeal 130 2.5 26 5 Meal 2 - 1:00 PM Extreme shake 240 4 21 30 Meal 3 - 3:30 PM Chocolate Malt Protein 100 0.5 2 22 Strawberries 1 cup 50 0 13 0 Milk, 1% 165 3.75 19.5 13.5 Meal 4 - 6:00 PM Medium Fries 350 17 46 4 BBQ 45 0 11 0 Classic sandwich on whole wheat 390 13 38 30 Meal 5 - 9:00 PM Chargrilled Chick'n salad 180 6 9 22 Honey Roasted BBQ 180 18 6 0 Sunflowers 80 7 3 2.5 Garlic Croutons 50 3 6 0 Meal 6 - 1:00 AM Skipped Daily Totals ( Total Calories based on label ) 2106 76.25 201.5 155 Calories by Nutritional Content 2112.25 686.25 806 620 % Caloric Intake 0.32 0.38 0.29 My goal was 2108, but the macros are obviously off.

04-10-2006, 03:39 PM	#3
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Thank you for the suggestion. Unfortunately, I'm highly sensitive to all seafood. I've been trying to eat fish since I was 11 (I actually made a ten year bet with my father - which he lost fairly), but I still can't eat more than one bite. I'm sure it is psychosomatic but I've tried everything from Gordon's fish fillets to sushi with no success. (I've even tried waiting an hour or two after meal times until I was literally starving hungry - after the second bite hit my stomach I was done. EDIT: I forgot! I also tried hypnosis.) I do best with fresh water fish... it appears to be literal "seafood" that is the problem, including seaweed. Canned chicken is a$$ expensive (I've never discovered why) and frozen chicken in this area can get down to $1 per pound when it is on sale, but it wasn't this week. The price of gasoline has greatly impacted food prices in metro areas since obviously it's all shipped in. Pay day is Thursday though!

04-11-2006, 07:27 AM	#4
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Meal 1 - 11:30 AM Egg white, 3 48 0 0 9 Ham slices 50 1.5 1 8 Cheese 70 4.5 1 8 Hot Cereal 130 1 29 5 Meal 2 - 2:00 PM Whey Protein - C&C Optimum 120 1 4 24 Strawberries 1 cup 50 0 13 0 Pretz Roast 180 8 24 3 Meal 3 - 4:30 PM Pepper Strips 1.5c 50 0 8 2 Meat Patty 212 14 0 21.5 Noodles 260 4 52 4 Meal 4 - 7:30 PM Progresso Chicken 200 4 28 12 Hot cereal 130 1 29 5 Peaches 50 0 13 0 Meal 5 - 10:00 PM Black Bean Patty 150 4.5 16 11 Meal 6 - 1:00 AM Meat Patty 212 14 0 21.5 Daily Totals: 1912 57.5g 218g 134g Calories by Nutritional Content 1925.5 517.5 872 536 % Caloric Intake 0.27 0.45 0.28 I found it motivating to post my plan in advance. When I was tempted to alter or stray, I found myself thinking "But I already posted!" So, this is my Tuesday plan. Monday went well, but I ate my broccoli with meal 5 instead of 4 - I was too full to finish it all. I'm working on moving more of my calories to early in the day because I work out between my first and second meal of the day. Ah yes, supplements. At the moment, only taking one Centrum multi with breakfast and one "Extreme Thin" pill (caffeine, green tea, nothing special) - I'm taking half a dose of fat burner to give me an edge on workouts (the recommended dose is 2 pills, 3 times daily and I think my brain would explode from that!). I've read a lot of the posts on here about supplements and I don't think I need to put serious money into them until a) I have money :fingersxd and b) I'm certain what I need to take and when. Coming later this week - a list of supplements to be purchased by May.

04-12-2006, 03:47 AM	#6
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Currently taking: Centrum Multi – with breakfast "Extreme Thin" – ½ dose, once daily before workouts Optimum Nutrition Whey – once daily on cardio days, break day Substance WPI – once daily on lifting days Looking at: Creatine (possibly EAS for simplicity) – I'm very sensitive to it if I remember correctly, so it's worth the money to take 1/3 doses EFA – wow, so many choices! After reading the sticky on supplements, I like the look of the Total EFA – I have a seafood allergy/aversion/problem. Sesathin – heard good things Any comments or suggestions? (I may need to post in another forum too). I would be starting on these in May.

04-12-2006, 05:06 AM	#7
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Did good today, other than oversleeping (my husband was called in to work on his second break day at midnight)... I had to combine my last two meals into one meal because I need to get to bed on time tonight. Also had a teaspoon of ketchup. Tomorrow's plan: Meal 1 - 11:30 AM Egg white, 6 96 0 0 18 Ham slices 50 1.5 1 8 Cheese 70 4.5 1 8 Hot Cereal 130 1 29 5 Meal 2 - 2:00 PM Watermelon Protein 100 0 2.5 22 Strawberries 1 cup 50 0 13 0 Pretz Roast 180 8 24 3 Meal 3 - 4:30 PM Pink Chili 200 8.5 11.5 18.5 Rice 3/4 cup 150 0 35 3 Squash 2c 45 0 6 3 Meal 4 - 7:30 PM Pink Chili 1.5 servings 300 12.75 17.25 27.75 Rice 1.5 cup 300 0 70 6 Meal 5 - 10:00 PM Black Bean Patty 150 4.5 16 11 Cheese 70 4.5 1 8 Meal 6 - 1:00 AM Meat Patty 212 14 0 21.5 Daily Totals - 2103 59.25 227.25 162.75 Calories by Nutritional Content 2093.25 533.25 909 651 % Caloric Intake 0.25 0.43 0.31 I'm missing a percent somewhere - but my plan is pretty darn close to 45/30/25 so we'll see how this week goes, weight wise.:fingersxd

04-13-2006, 06:43 AM	#8
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Well, had my first slip up today. Not too bad, considering. Got up on time, ate breakfast on time, but was delayed by my job search - I didn't finish eating until after noon. Ended up getting to the gym after my meal 2 protein snack, which was closer to 2:30. Maybe I'm imagining it, but I felt a huge improvement in stamina, all weights up. I'm going to try that on Friday, if I can (although my interview is Friday). Home from the gym and I haven't even started meal 3 cooking at 5. While meal 2 was late... meal 3 wasn't ready until 7. I should have eaten something in between, like maybe meal 6? duh! Anyway, spent 6 hours in front of the computer with writer's block trying to finish homework. It's now bedtime and I haven't eaten meal 6 yet but I did eat two Japanese gummies. Probably about 20 calories or less. Still... Skipping meal 6 puts my fat low and carbs high, so I'm getting up right now and cooking that fricking burger. GAH! BEEFCAKE!

04-13-2006, 08:03 AM	#9
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Calories Fat Carbs Protein Meal 1 - 11:30 AM Egg white, 6 96 0 0 18 Ham slices 50 1.5 1 8 LC Light Cheese 35 2 1 2.5 Oatmeal 130 2.5 26 5 Meal 2 - 2:00 PM Whey Protein - C&C 120 1 4 24 Strawberries 1 cup 50 0 13 0 Larabar (with Omega 6) 190 9 24 5 Meal 3 - 4:30 PM Black Bean Burger 150 4.5 16 11 Cheese 70 4.5 1 8 Squash 45 0 6 3 Meal 4 - 7:30 PM Chicken Boob, 4oz cooked 183 4 0 34 Veggie Blend 80 0 14 4 Peaches 50 0 13 0 Oatmeal 130 2.5 26 5 Meal 5 - 10:00 PM Black Bean Patty 150 4.5 16 11 1% milk, 1.5c 165 3.75 19.5 13.5 Meal 6 - 1:00 AM Meat Patty 212 14 0 21.5 Daily Totals ( Total Calories based on label ) 1906 53.75 180.5 173.5 Calories by Nutritional Content 1899.75 483.75 722 694 % Caloric Intake 0.25 0.38 0.37 Carbs low and protein high, new experiment. I struggled for about 20 minutes trying to figure out what I wanted to eat. I can't decide what is worse, complete dietary monotony or all this effort. I'm something of a variety addict - almost anti-OCD. I crave variety above all else and I used to use it as an excuse to eat junk food constantly. Now I see that there's plenty of room for variety in a healthy diet. Next dilemna: Should I completely forgo restaurants even when they publish nutritionals?

04-14-2006, 05:15 AM	#10
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	I was in the kitchen making second lunch when I suddenly thought, "Won't it be great to weigh less and have a lower BMR so I can stop eating constantly?" (To clarify, I'm sold on 5-6 meals per day, but the sheer AMOUNT of food means that it takes me about 30 minutes to eat, sometimes longer... and that's why it feels constant.) What the cracker? Since when have I craved LESS FOOD? What happened? I have to assume the biochemistry of junk food is in play. Green veggies, much as I love them, are not what you call "addictive." I can see it now, up at night, prowling the kitchen, shamelessly funnelling FROZEN PEAS into my mouth... Anyway, tomorrow is going to be tricky. I need to grocery shop and I also have a job interview so I'm not sure what and when I'll eat. I'm going to make a tentative plan, but it will probably be breakfast at home, shake + fruit + whatever meal at home, some kind of prepackaged protein shake or healthy snack on the way to the interview, and my weekly Chick-fil-a run on the way back. I feel a little guilty about "cheating" with Chick-fil-a... but as cheats go, I keep it planned out and in my calorie and macro range. I usually have a sandwich on whole wheat (dry) + fries, then I have a grilled chicken salad plus nuts, croutons and 1 serving of dressing (they normally give you 2.5, so I sub one of the tiny sauce packets) later. Is it perfect? No. But I also used to eat dessert every single day. I now have it once a week, planned and calculated in advance. So you know what, it isn't perfect yet. But I'm pushing myself every week to improve and that's enough.

04-16-2006, 06:51 AM	#13
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	And Saturday I woke up sick: Meal 1 - 9:30 AM Milk 110 2.5 13 9 Meal 2 - 2:00 PM NAP Meal 3 - 3:30 PM French Onion Soup 200 10 21 8 1/2 Turkey Sandwich 305 8 40 19.5 Sourdough bread 300 2 60 12 Butter 72 8 0 0 1/2 cookie 205 10 27 2.5 Meal 4 - 6:30 PM Skipped Meal 5 - 10:00 PM Iced 2% latte, sf syrup 170 5 18 11.5 1/2 cookie 205 10 27 2.5 Meal 6 - 1:40 AM Luna Sweet Dreams 180 5 27 9 Daily Totals ( Total Calories based on label ) 1747 60.5 233 74 Calories by Nutritional Content 1772.5 544.5 932 296 % Caloric Intake 0.31 0.53 0.17 Well, I was under my caloric goal and I did not exercise today or keep good macros. What I did do "right" was listen to my body about when to and what to eat. Coffee... I didn't entirely want that, but I needed something to power through a homework assignment. Hopefully tomorrow I will be well enough to cook, and my husband was kind enough to help me hobble through the store for healthy groceries tonight.

04-16-2006, 07:00 AM	#14
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	What's the matter you have the flu? My parents just got over a nasty one themselves and I managed to fight it off before it settled in. I still feel like it's hanging around though waiting for my immune system to drop enough to take over. :scared1: Hope your feeling better soon.

04-16-2006, 07:15 AM	#15
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Hey DF, thanks - I'm not sure what I have. At first I thought I'd just smoked myself (to use military parlance) but then I lost my voice and started burning up. I think it's some kind of flu... not sure. I just really hope I'm better by late tomorrow or Monday. I have a second job interview then and I don't want to miss any more workouts. (Day 6 cardio is kind of optional anyway.)

04-17-2006, 08:04 AM	#16
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Easter Sunday? Not so good. Bob Evans AND Denny's? Bad idea. Hobbling everywhere because I didn't want to get punked by the 70+ guy on the next leg extension machine? Oh, so very dumb. Not cleaning my plate? Good. Planning tomorrow's meals? Better. Slightly low on fat and carbs (for me) and high on protein: Calories Fat Carbs Protein Meal 1 - 11:30 AM Egg white, 6 96 0 0 18 Ham slices 50 1.5 1 8 Cheese 70 4.5 1 8 Oatmeal 130 2.5 26 5 Peaches 50 0 13 6 Meal 2 - 2:00 PM Chocolate Malt Protein 100 0.5 2 22 Strawberries 2 cup 100 0 26 0 Milk, 1% 110 2.5 13 9 Meal 3 - 4:30 PM Ground Turkey, 4oz 160 8 0 24 Veggie Blend, 1.5c 80 0 14 4 Peaches 50 0 13 6 Sesame noodles 235 4.5 43 Meal 4 - 7:30 PM Chicken Boob, 4oz cooked 183 4 0 34 Sesame noodles 235 4.5 43 6 Squash 45 0 6 3 Meal 5 - 10:00 PM Ground Turkey, 4oz 160 8 0 24 Light Cheese 35 2 1 2.5 Milk, 1 c 110 2.5 13 9 Meal 6 - 1:00 AM Ham 50 1.5 1 8 Light Cheese 35 2 1 2.5 Daily Totals ( Total Calories based on label ) 2084 48.5 217 199 Calories by Nutritional Content 2100.5 436.5 868 796 % Caloric Intake 0.21 0.41 0.38

04-18-2006, 07:52 AM	#17
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	What I actually ate: Calories Fat Carbs Protein Meal 1 - 1:30 PM Egg white, 6 96 0 0 18 Ham slices 50 1.5 1 8 Cheese 70 4.5 1 8 Oatmeal 130 2.5 26 5 Peaches 50 0 13 6 Meal 2 - 3:30 PM SLEPT Meal 3 - 6:00 PM Sirloin, 4oz 225 15 1 20 Salad 120 1 25 5 Dressing - Oil and Vinegar 170 15 6 0 Veggie Blend, steamed 60 2 9 2 Breadstick 220 14 19 7 Freeze 170 0 42 0 Meal 4 - 8:30 PM SLEPT Meal 5 - 10:00 PM Nap 0 0 0 0 Meal 6 - 1:00 AM You guessed it, 1c Nap Daily Totals ( Total Calories based on label ) 1361 55.5 143 79 Calories by Nutritional Content 1387.5 499.5 572 316 % Caloric Intake 0.36 0.41 0.23

04-18-2006, 10:45 PM	#18
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	I'm not posting today until midnight because I slept through one of my meals again. And good lord, I want chocolate today SO BAD. I had my chocolate whey protein, but you know it just isn't the same.

04-19-2006, 06:52 AM	#19
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Meal 1 - 4:00 AM Egg white, 6 * 96 0 0 18 Oatmeal * 130 2.5 26 5 Sirloin, 4oz 225 15 1 20 Almonds * 170 15 6 6 Almond Syrup * 70 0 18 0 Meal 2 - 1:30 PM NAP Strawberry Protein 100 2 2 15 Meal 3 - 3:30 PM Banana 109 1 28 1 Chocolate Malt Protein 100 0.5 2 22 Yogurt 110 0 16 11 Meal 4 - 7:00 PM Chicken Boob 100 2 0 20 1/2 Sesame noodles 235 4.5 43 6 1c mixed veggies 130 0 26 6 Meal 5 - 10:00 PM Soy Meatballs 140 6 8 16 Meal 6 - 1:00 AM 2 "sensible" brownies 200 16 26 6 Daily Totals ( Total Calories based on label ) 1915 64.5 202 152 Calories by Nutritional Content 1996.5 580.5 808 608 % Caloric Intake 0.29 0.40 0.30 I didn't finish my first batch of "pancakes" but I did learn some valuable lessons. (I tested two more batches on my ex-roommate after a disasterous trip to the store where I had forgotten my credit card so he paid.) One, Mrs. Butterworth Sugarfree? It's worth the money, will use it next time. Two, "Sensible" brownies? ... ... I'll just splurge on a real ice cream sundae next time I want one for days in a row.