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The Clubhouse Bar
Excercise and it's a ********
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<blockquote data-quote="fitness" data-source="post: 96109"><p>Well dont go all for carrots only</p><p></p><p>heres what my diet is</p><p></p><p>Morning:</p><p>1 Cup Multi Grain Cheerioes Cereal w/ 1 Cup Skim Milk about 200 Calories</p><p>1 Bananna 90-100 Calories</p><p></p><p>Lunch:</p><p>1 Healthy Choice Soup (170 Calories)</p><p>1 Sandwhich made on Whole Wheat Bread, with 3 oz. of ham 210 Calories</p><p>Carrots.. as many as i choose 35 Calories in 10 Baby Carrots</p><p></p><p>Dinner:</p><p>Whatever dish is made for that particular night, i eat a decent amount and daily i eat roughly 1400-1600 calories, as a matter of fact i lost 4 pounds last week.</p><p></p><p>Just focus on cutting out your white flour (chips, bread and stuff of that sort thats made from white flour) now if you want bread, make sure you get Whole Wheat, its really healthy for you and it gives you fiber and protein which are good.</p><p></p><p>Also work on cutting out a good deal of your sugars, which means no more Coca Cola!! IF you still wish to drink soda i reccomend Coke Zero as it is no sugar, or calories but still tastes like the normal thing.</p><p></p><p>And most improtantly, make sure you do have a free meal maybe once every week or two, or you will just crave and that will be detrimental to your diet. For example tonight i am having pizza as part of a 'free' meal. But that doesnt mean you can just eat anything that day, try to stick to what your normal diet is for the whole day and then try to make say your dinner your free meal.</p><p>[/b]</p></blockquote><p></p><p></p><p>One tool that we use with our athletes is a 'compliance grid'. This helps with seeing the big picture when it comes to diet and also for allowing to factor in cheat meals when on a body composition programme i.e. losing body fat.</p><p></p><p>To make your grid - draw a table. Along the top have the days of the week and down the side the number of meals - 5 or 6. Divide these up.</p><p></p><p>When you have a meal consisting of a) a lean source of protein B) fruits and veggies and c) fibrous carbs then mark it with a tick. If any of these components are missing then mark with a X. </p><p></p><p>Ideally you want to be shooting for a 90% adherence. If you are eating 35 meals a week (7 days x 5 meals per day) then that leaves 10% to throw out the window or cheat meals so to speak. 90 % would give you 4 cheat meals.</p><p></p><p>This is a crucial tool in helping see the bigger picture. </p><p></p><p>Keep up the good work</p><p></p><p>John Lark</p><p></p><p><a href="http://www.getfitforrugby.com" target="_blank">Get Fit for Rugby - 16 Week Programme for all Positions</a></p><p>[/QUOTE]</p>
[QUOTE="fitness, post: 96109"] Well dont go all for carrots only heres what my diet is Morning: 1 Cup Multi Grain Cheerioes Cereal w/ 1 Cup Skim Milk about 200 Calories 1 Bananna 90-100 Calories Lunch: 1 Healthy Choice Soup (170 Calories) 1 Sandwhich made on Whole Wheat Bread, with 3 oz. of ham 210 Calories Carrots.. as many as i choose 35 Calories in 10 Baby Carrots Dinner: Whatever dish is made for that particular night, i eat a decent amount and daily i eat roughly 1400-1600 calories, as a matter of fact i lost 4 pounds last week. Just focus on cutting out your white flour (chips, bread and stuff of that sort thats made from white flour) now if you want bread, make sure you get Whole Wheat, its really healthy for you and it gives you fiber and protein which are good. Also work on cutting out a good deal of your sugars, which means no more Coca Cola!! IF you still wish to drink soda i reccomend Coke Zero as it is no sugar, or calories but still tastes like the normal thing. And most improtantly, make sure you do have a free meal maybe once every week or two, or you will just crave and that will be detrimental to your diet. For example tonight i am having pizza as part of a 'free' meal. But that doesnt mean you can just eat anything that day, try to stick to what your normal diet is for the whole day and then try to make say your dinner your free meal. [/b][/quote] One tool that we use with our athletes is a 'compliance grid'. This helps with seeing the big picture when it comes to diet and also for allowing to factor in cheat meals when on a body composition programme i.e. losing body fat. To make your grid - draw a table. Along the top have the days of the week and down the side the number of meals - 5 or 6. Divide these up. When you have a meal consisting of a) a lean source of protein B) fruits and veggies and c) fibrous carbs then mark it with a tick. If any of these components are missing then mark with a X. Ideally you want to be shooting for a 90% adherence. If you are eating 35 meals a week (7 days x 5 meals per day) then that leaves 10% to throw out the window or cheat meals so to speak. 90 % would give you 4 cheat meals. This is a crucial tool in helping see the bigger picture. Keep up the good work John Lark [url="http://www.getfitforrugby.com"]Get Fit for Rugby - 16 Week Programme for all Positions[/url] [/QUOTE]
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