jsirabella said:
I attached a snapshot of my latest sheet...
-js
You are much more scientific than me. My only comment is that I am not a big fan of protein, gel bars, whey shakes, or anything like that. I think I mentioned that I used to defend a lot of the individuals in the "food supplement industry" and have the same feelings about them as I do after witnessing sausage making. I am painting with a broad brush so I am sure that there are good players out there, but the bad actors are really bad.
Generally, a former wrestlers quick guide to long term weight loss:
1) Don't drink any calories, i.e. soda, fruit juice, energy drinks, milky cofee drinks, keep beer and wine to minimum. (black coffee, unsweetened Iced tea, water diet cokes)
2) Minimal processed sugar. For example, I like shredded wheat over "health cereals" because there is no added sugar. If I add sugar to cereal, it is in the form of raisins or dried fruit. Its why I don't like power bars and **** like that, they are just candy bars
3) No empty carbohydrates; i.e pretzels, bagels, whitebread, pizza, etc.
4) No fried snacks; chips, fries, etc
5) Pack lunch every day, sandwich, fruit, raw carrots
6) Prepare your own dinner, large serving lean protien, rice or non fried starch -reasonable portion; large helping of green veggies.
7) No takeout (pizza chinese) or restraunt food during the week
8) skim milk with breakfast and non fat cottage cheese if not getting enough protein.
9) reasonable dessert only on weekends
During the weekend, I will relax 3 and 7 a bit, but I don't go crazy, i.e. 2 slices of pizza. I find that by skipping the mid week prepared foods and packing lunch, I save enough money that we can really eat a nice meal out on the weekends, go to a local farmers market and buy really high quality locally grown food, and eat a big old fashioned sunday dinner (Roast beef, turkey etc with all the trimmings, HM Spagetti and meatballs).
The point to my "program" is to make real lasting lifestyle changes for the whole family that are very easy to maintain. Ironically, it is pretty close to the diet that most americans had 30 or 40 years ago. And, I never really had problems sucking weight in HS because it really was my mom's old "weight program" growing up. My 5'3" wife weighs 108 and exercises regularly; I am about 6' and weigh 168-175; and aside from my oldest son who has visions of being a D-1 offensive lineman and currently looks like one and plays HS football, it seems to work for the whole family. We have regular evening meals where the TV is off and we have to talk to each other; and no TV or video games during the week for the kids so I guess I am considered a nazi by modern american standards. My wife and I also work full time so it does require planning and shuffling around by both of us.
I run into trouble while travelling on the road, but even then, I always stay in a hotel that has a gym, eat a big breakfast, steal a banana and yogurt from breakfast for a quick mid afternoon snack and then eat a real fine meal for dinner at a good restraunt. Even then, I will pick up a few pounds if I am on the road and break my routine for awhile.
it is not a diet for a powerlifter of high performance athlete. It is a lifestyle diet that a family of 6 maintains to stay healthy and enjoy the things they like to do. It is also not a thing I do for a few months to knock off pounds and then fall off the wagon. About 5 years ago, I was basically on a modified Atkins and it was very hard on the whole family and made everybody think that they were entitled to a "special meal." Aside from having more energy now for cardio, I have not gained any weight eating sensible carbs.