Mike's Diet

[MikeM]

Not sure why the sight of nachos grande sending me into a blind salivating rampage would be built into me.

Monday, started the week a touch over 203, so down about a pound and a half in two weeks. Pants feeling slightly looser is the better gauge, but all in all I'm on track with slow steady weightloss. I don't feel I'm losing any strength at all and I feel good.

breakfast
3 eggs
2 oz ham
milk

snack
slice bread
oz of peanut butter

lunch
6 oz chicken
2 oz ham
2 oz guacamole
milk

post w/o
shake
apple
2 oz peanut butter

Dinner
1.5 c homemade beef stroganoff
-about 6 oz beef in my portion
1/2 cup egg noodles
1/2 cup asparagus
milk

calories 2086
Protien 170 33%
carb 120 22%
fat 104 46%

OK, so I feel I'm getting a sense of what I need each day and about how much I should be eating in general. At the end of this week, I'll average up calories and macros and see what it looks like, then I'll keep it steady for another week and see what my pants tell me. I also want to watch the scale weekly too as I do want to get back down well below 198 before I do my next meet in April.

If I am continuing in the right direction, I'll leave well enough alone. If not, I'll cut 20-30 g carbs a day and see what that does for two weeks.

[jdmalm123]

Originally Posted by MikeM

Not sure why the sight of nachos grande sending me into a blind salivating rampage would be built into me.

Salt?

But seriously, I think the "instinct" gets crowded out by all the "noise" of processed foods. However, the theory still stands with "Nachos." Your brain knows what it's seeing and that it had a good sensory experience with them, so it sends you a "definitely eat" signal.

I once did what I'll call the "Dortito (TM) Test." I loved them but I didn't eat them on purpose for a long time....in the meantime, I was eating much cleaner, more natural foods. When I went back to Doritos (TM), they tasted weird, like metal, and not like food at all. Now, after having them occasionally they taste "good" again. It's all conditioning... you can retrain your body to give you more accurate feedback about food...then, when you see some things, you won't even get the same urges.

Originally Posted by MikeM

Monday, started the week a touch over 203, so down about a pound and a half in two weeks. Pants feeling slightly looser is the better gauge, but all in all I'm on track with slow steady weightloss. I don't feel I'm losing any strength at all and I feel good.

That's great! My approach and macros are similar to yours. The last few days I haven't had the same appetite...so, as of today, I lost over 2 lbs of fat and gained just over a pound of LBM. Took me just over 4 weeks.

Originally Posted by MikeM

calories 2086
Protien 170 33%
carb 120 22%
fat 104 46%

Really tight!

Originally Posted by MikeM

OK, so I feel I'm getting a sense of what I need each day and about how much I should be eating in general. At the end of this week, I'll average up calories and macros and see what it looks like, then I'll keep it steady for another week and see what my pants tell me. I also want to watch the scale weekly too as I do want to get back down well below 198 before I do my next meet in April.

If I am continuing in the right direction, I'll leave well enough alone. If not, I'll cut 20-30 g carbs a day and see what that does for two weeks.

I think you are going in the right direction and your goal isn't that far away!

[MikeM]

That's interesting JD. I have read that you can train your taste as well. In fact I think the carb back loading dude wrote about that very thing in his book.

Anyway, I appreciate your support!

Not gonna plug my food into fitday for a week or so. I'm just too busy at the moment.

Yesterday:
Breakfast
3 eggs
ham
milk

Snack
slice whole wheat bread
2 0z Peanut butter
handful of nuts

missed lunch

post w/o
shake
apple
2 tblsp PB

dinner
egg and 3 eggwhite omelett w/cheese
ham
1/2 cup veg
milk

Today:
3 eggs
ham
milk

snack
3 donuts! (It was donuts for dad's at my daughter's preschool! I couldn't help myself! )

Lunch
1.5 cup salad
can tuna

dinner
6 oz pork roast
potatoe
1 cup broccoli
milk

So no calorie counts, but aside from those donuts (and I hardly ever eat sweets, so I'm not too concerned there) I'm still in the ballpark with my calories and macros I'm pretty sure.

[jdmalm123]

Originally Posted by MikeM

So no calorie counts, but aside from those donuts (and I hardly ever eat sweets, so I'm not too concerned there) I'm still in the ballpark with my calories and macros I'm pretty sure.

I think your menu will keep you in the ballpark for the macros you want and thinking in weekly averages is fair too...just keep discipline in mind...every step either takes us toward or away from our goals.

[MikeM]

Another step today!

Woke up feeling sluggish, so figured some clean carbs were in order as I had to trian early today.

Breakfast
1/2 cup whole oats
banana
handful pecans
Orange Juice
Protein Shake

snack
6 oz greek yogurt
2 kiwis ( good idea Babs!)

Post w/o
slice of whole wheat bread
2 oz peanut butter
Milk

snack
ham and turkey rolled with cheese

dinner
1 cup homemade beef stroganoff
1 cup vegetables
milk

I'm a big fruit eater and I've been going without for a while. I need to phase it back in. Today was alittle excesssive there, but not too bad.

Going away to the mountains for the weekend, but we won't be eating out. The place has a kitchen (and no store within 20 miles!) so we'll be taking all our food. So, it'll all be good stuff and pretty basic simple meals which I like.

But, no log until at least Sunday night.

[jdmalm123]

Way to adjust and plan ahead!

Have a great time!

[MikeM]

Thanks JD. Had a great time. Ate pretty well too. Only a few beers so stayed pretty clean the whole time.

Monday weigh in was 203 exactly.

Monday
breakfast
scrambled 1 egg +3 eggwhites
2 oz turkey
milk

lunch
salad w/ tuna
milk

shake

dinner
3 slices meat lovers pizza
milk

cottage cheese

Tuesday
breakfast
3 fried eggs
2 oz ham
milk

lunch
salad w/ turkey
milk

dinner
8-10 oz steak
potato
broccoli
milk

Wednesday
breakfast
scrambled 1 egg, 3 egg whites
2-3 oz steak
milk

lunch
2 slices left over pizza

post w/o
shake
crusts of my daughter's PB + J sandwich!

dinner
cup homemade spaghetti sauce w veg and hamburger in it
1/2 c whole grain pasta
2 cup salad
milk

1/2 glass red wine

So still on target. Pants feeling looser which is a good sign. Weight still coming off slowly which is the plan.

Finally feel caught back up from being away and school stuff, so should be able to log food regularly again. Also need to start working fruit back in to the mix. I'm getting plenty of veg, but fruit is not enough.

[jdmalm123]

Originally Posted by MikeM

Thanks JD. Had a great time. Ate pretty well too. Only a few beers so stayed pretty clean the whole time.

Awesome. Glad you had a good time.

Originally Posted by MikeM

So still on target. Pants feeling looser which is a good sign. Weight still coming off slowly which is the plan.

Nice. Progress is in the body, not just in the numbers.

[MikeM]

Yeah, I'm getting used to the discipline too. A couple more weeks and hopefully, the habit sticks and I can continue to lean out a bit over the course of the year. Who knows might get back down into the 180s again.

I was 186, couldn't squat at all and a pretty weak bench and deadlift when I started lifting and logging on this site two years ago. If I got back to that weight with the numbers I'm jacking now, that would be some transformation! We'll see.

Just catching up on food lately as I've been crazy busy. But the clouds are clearing, so should be back on fitday tomorrow.

Thursday
breakfast
3 eggs
ham
milk

lunch
apple and peanut butter sandwich

snack
shake

dinner
Chicken and veg stir fry
1/4 c brown rice
milk

Friday
breakfast
3 eggs
ham
milk

lunch
oatmeal w/ blueberries and banana
milk

post w/o
shake
big scoop PB

dinner
1/2 lb taco meat mixed in a salad
with guacamole and sour cream
-basically 3-4 tacos without the shells in a bowl of lettuce and tomato. yum.
milk

Today
breakfast
scrambled 1 egg, 3 whites w/ 2-3 oz leftover taco meat.
milk

Lunch
2 c leftover chicken n veg stir fry
1/4 cup brown rice

post w/o
shake

Dinner will be
steak
potato
broccoli
milk

going to have a scotch later too. I need a little unwinding!

[jdmalm123]

Originally Posted by MikeM

Yeah, I'm getting used to the discipline too. A couple more weeks and hopefully, the habit sticks and I can continue to lean out a bit over the course of the year. Who knows might get back down into the 180s again.

I was 186, couldn't squat at all and a pretty weak bench and deadlift when I started lifting and logging on this site two years ago. If I got back to that weight with the numbers I'm jacking now, that would be some transformation! We'll see.

You could definitely handle your best lifts in the 180s... it will take a minute since it's hard to have max energy and max lifts while reducing body mass, but it can happen.

Originally Posted by MikeM

going to have a scotch later too. I need a little unwinding!

Of course. It's cold. That will keep you warm!