Healthy Living 101

[toy71camaro]

Originally Posted by Vegas69

Here's my diet from yesterday. At only 1750 calories I was satisified and had good energy all day. I dropped .6 of a pound. The excercise certainly didn't hurt.

FOODS CALORIES CARBS FAT PROTEIN CHOLEST SODIUM SUGARS FIBER
Breakfast
Jazz Apples - Raw, 154 g 80 22g 0g 0g 0mg 0mg 17g 5g
Rasberries - Raw, 2 oz 34 7g 1g 1g 0mg 1mg 4g 4g
Fresh & Easy - 100% Whole Wheat Bread, 1 slice 90 25g 2g 6g 0mg 250mg 2g 4g
Skippy - Natural Creamy Peanut Butter Spread, 2 tbsp 190 6g 16g 7g 0mg 150mg 3g 2g
Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g
Oatmeal - Quick 1 Minute - Quaker, 1/2 cup 150 27g 3g 5g 0mg 0mg 1g 4g
Lunch
Giant Market Fresh - Iceberg Salad. Lettuce,, 3 cups 23 6g 0g 2g 0mg 30mg 5g 2g
Raw Green Bell Peppersfor Tacos - Green Bell Peppers, 7.5 strips 8 2g 0g 0g 0mg 2mg 1g 1g
Corn - Sweet, yellow, canned, whole kernel, drained solids, 0.5 cup 66 15g 1g 2g 0mg 175mg 3g 2g
Chicken - Breast, meat only, cooked, roasted, 0.5 breast, bone and skin removed 142 0g 3g 27g 73mg 64mg 0g 0g
Beans - Black, cooked, boiled, with salt, 0.5 cup 114 20g 0g 8g 0mg 204mg 0g 7g
Homemade - Pico De Gallo, 4 oz 30 6g 0g 1g 0mg 10mg 4g 1g
Dinner
Pasta - Spaghetti Noodles-Whole Wheat, 2 oz (56 g - about 1/7 box) 200 42g 2g 7g 0mg 10mg 2g 6g
Trader Joe's - Turkey Meatballs-Net Carbs, 6 meatballs 300 9g 12g 36g 90mg 1,200mg 3g 6g
Snacks
Carrots - Baby, raw, 2 serving 60 14g 0g 1g 0mg 133mg 8g 3g
Lucerne - Cottage Cheese - Non Fat, 1 cup 160 10g 0g 28g 10mg 840mg 8g 0g
Papayas - Raw, 1 cup, cubes 55 14g 0g 1g 0mg 4mg 8g 3g
Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g
TOTAL: 1,750 237g 40g 134g 173mg 3,075mg 77g 54g
EXERCISES CALORIES MINUTES SETS REPS WEIGHT
Cardiovascular
Walking, 3.0 mph, mod. pace, walking dog 32 7
Running (jogging), 6 mph (10 min mile) 420 30
Walking, 3.0 mph, mod. pace, walking dog 91 20
TOTALS: 543 57 0 0 0

Nice! that looks like a copy/paste from myfitnesspal. lol

Here's mine from yesterday:

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kirkland Signature - Premium Performance Multi 31 Vitamins & Minerals, 1 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Sunny Select - Oatmeal, Weight Management Cinnamon Instant, 1 oacjet (45g) 160 29g 3g 7g 0mg 270mg 0g 6g
Lunch
Kirkland Bonless, Skinless Chicken Breast - Grilled - Chicken Boneless//Skinless Grilled, 4 oz 100 0g 3g 20g 55mg 200mg 0g 0g
Costco - Shrimp Cocktail Tray - 4 Medium Shrimp (No Sauce), 4 shrimp 28 0g 0g 5g 40mg 116mg 0g 0g
Gina Skinny Taste - Easy Garlic Cheddar Biscuits, 2 biscuit 195 26g 8g 7g 0mg 0mg 4g 0g
Dinner
Generic - Grilled Tilapia Fillet, 1 fillet (.25lbs) 96 5g 3g 23g 35mg 35mg 0g 0g
Sauce:Classico - Basil Pesto, 0.03125 cup 30 1g 3g 0g 1mg 73mg 0g 0g
Saputo Stella - Freshly Shredded Parmesan Cheese, 0.0625 cup (28g) 25 0g 2g 2g 5mg 95mg 0g 0g
Generic - Skinnytaste Oven Roasted Cauliflower, 0.5 cup 63 3g 5g 1g 0mg 0mg 0g 1g
Gina Skinny Taste - Easy Garlic Cheddar Biscuits, 1 biscuit 97 13g 4g 4g 0mg 0mg 2g 0g
Snacks
Generic - White Nectarine, 1 medium (140 g) 62 15g 0g 1g 0mg 0mg 11g 2g
Dads smoothies, 1 2/3 serving 174 41g 0g 2g 3mg 36mg 32g 3g
TOTAL: 1,030 133g 31g 72g 139mg 825mg 49g 12g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Elliptical Trainer 70 cal 9 min
Bicycling, <10 mph, leisure (cycling, biking, bike riding) 196 cal 45 min
Strength Training
Abcoaster 3 25
TOTALS: 266 54 3 25 0

I take my total cal's burned from the elliptical, not myfitnesspal, it seems high. For bicycling, i use runkeeper, and take the cal's from that instead of myfitnesspal, which it runs high there too.

My name on myfitnesspal is the same as here, if anyone wants to connect up on there.

[Vegas69]

Legend, I'm definitely still learning how to mix up my day. Fitness pal has been telling me I'm exceeding on protein and low on carbs. I'm active so I'll work on my protein intake.

Tony, I'm afraid you are getting a little to agressive. That's about the right amount of calories for a small women.

[toy71camaro]

Originally Posted by Vegas69

.

Tony, I'm afraid you are getting a little to agressive. That's about the right amount of calories for a small women.

are you taking to me? or is there an actual "Tony" here? lol. (i'm Albert, by the way. heheh)...

If you are directing that towards me, I dont disagree with you on that being low, but hell I feel like im already eating all day, and full after each meal. I need to figure out a more of a balance i think. Granted, I'm only 5'7, 165lbs. Any tips?

[Chad-1stGen]

Originally Posted by legend

P90X has some good before and after images, but there are much easier ways of dropping body fat and getting in shape. The main thing is to try and lose fat and preserve muscle, not just "weight"

it's not the scales that matter it's what you're made up of

Agreed 100%. My point earlier was that while yeah I lost some weight on P90X I lost a ton of body fat %. I also gained a significant amount of strength. My arm and chest size barely changed while I lost inches everywhere else. There may be easier ways to get a six pack but in my experience P90X is the closest thing to a sure thing to do it in 3 months or less that I've come across.

[Chad-1stGen]

Originally Posted by Vegas69

Legend, I'm definitely still learning how to mix up my day. Fitness pal has been telling me I'm exceeding on protein and low on carbs. I'm active so I'll work on my protein intake.

I think you can set custom macro fat/carb/protein levels in MFP

[Bucketlist2012]

So I made my famous stir fry.

Steamed Broccoli crowns that I then grill to brown them..

Two foster farms skinless chicken breasts, diced and browned in a light Olive Oil.

One yellow Onion carmelized and browned.

Mix it all together in a stir fry pan..

I have no Idea the numbers on it, but it tastes great and I am using healthy Ingredients.

I do add a small bit of low sodium soy sauce and i go with light EVOO

[Track Junky]

Just checking in. I hate when life gets in the way of my gym time. I missed maybe only 3 days since I've started but it still annoys me.

Wish I could get in on the calorie intake thing with you guys. I did for a bit and it was definitely educational but its too time consuming and I've always been able to drop weight easily anyways.

Stresses of everyday life got me back to dipping. I had to....felt like I was going to go ballistic a couple times without it so such is life.

Cheers all

[Vegas69]

Originally Posted by toy71camaro

are you taking to me? or is there an actual "Tony" here? lol. (i'm Albert, by the way. heheh)...

If you are directing that towards me, I dont disagree with you on that being low, but hell I feel like im already eating all day, and full after each meal. I need to figure out a more of a balance i think. Granted, I'm only 5'7, 165lbs. Any tips?

Albert, evidentally I haven't mastered the English language. I was seeing Tony instead of Toy. I know you are fairly light but you don't want your body going into starvation mode and cutting down your metabolism.

I'd highly recommend adding substantial intake/variety to your breakfast. It's the fuel to start your day and you have plenty of time to burn it off.

[Ron in SoCal]

Originally Posted by Vegas69

Albert, evidentally I haven't mastered the English language. I was seeing Tony instead of Toy.

Happens to the best of us Sir. Last year in a presentation I was explaining the finer points to a full room including the female CFO of 'Breast Practices.'

Everyone got a good laugh and I turned red.

I followed that up with, 'I guess I learned how to speak yesterday.'

[Vegas69]

I bet that broke the ice.

"Don't wish it was easier, wish you were better." -Jim Rohn

One major fault I see with society is playing the blame game. It's the presidents fault I can't make ends meet.

It's my spouse's fault I'm unhappy.

It's McDonalds fault that I'm overweight.

You get the picture. Take your life by the reigns and become a better person if you desire better things for you and your loved ones. This thread has taken a very pro excercise and nutrition direction. I think that's great but the mental side of the equation is just as important.

Invest in your mental health and well being. Buy some positive books and get some new perspective. I'm also going to start listening to CD's in my car along with my nightly reading before bed. If I can spend 5-7 hours a week educating myself and not giving up any of my free time, the payoff is going to be measurable over time.

One of the points in the book The Compound Effect is the fact that you see what you want to see. He compares it to that new car you desire. Suddenly you start to see them everywhere on the road. The same thing can be said for that new word you learned, now you hear it all over the place.

I've recently been finding that my most successful piers and clients think along the lines that I've been outlining in this thread. You just have to HEAR what they are saying.

If you are happy and content with your life, let this stuff fall on deaf ears. My opinion is that EVERYBODY can improve their life in some aspect.