We had a good introductory meeting today. If you missed it don't worry, come to our meetup next Thursday from 12:00-12:30. But here is a recap:
- A few of us are paying professional nutritionists from leanmachinenutrition.com to achieve our results. Jarrod is down 11 lbs, Garrett is down 20 lbs, and JoAnn is 2 weeks in and is down 3 lbs. If you can afford it you should hire them. But if you don't want to pay we are using this Nutrition Blog to share our knowledge. You can be successful by following what we share but you'll need to be highly motivated, committed and accountable to yourself.
- To be successful you must log everything you eat or drink into MyFitnessPal, weigh yourself everyday and log it in MyFitnessPal, buy a food scale ($20 Fred Meyer), hit your macros perfectly everyday, measure your chest, waist and butt weekly, take picture(s) weekly. You'll need to commit to this for at least 6 months.
- Macros are carbohydrates, protein and fat. You are tracking fiber too. You must hit this number (28g girls/ 35g guys). Fiber indicates the quality of your carbs. If fiber is low then carbs are not healthy.
- Don't treat this like a diet with expectations of huge results in the first 2 weeks while suffering through painful calorie deprived days. You are educating yourself on how to eat well for you while achieving your body fat goals. The system works if you follow it. Summer will be here and so will your next swimsuit vacation...slow consistent progress adds up.
- Your first step is to log everything you currently eat. Then you can see how close or far you are from hitting your macros. You'll identify the meals or foods that work and the ones that don't. Then when you're ready, try to start hitting your numbers perfectly everyday. Try to eat as close to your normal diet as possible but hit your macros at all costs.
- See previous post for how to setup MyFitnessPal the YCF way. Contact Kisa or Jarrod directly with questions or recipe ideas.
High Carbohydrate Source with little to no Fat or Protein:
- Whole Grain Bread (ezekiel)
- Whole Wheat Pasta
- Whole Grain Cereal
- Brown Rice
- White Rice
- Couscous
- Oats/ Old Fashion Oatmeal
- Sweet Potatoes
- White Potatoes
- Quinoa
- BuckWheat
- Any Fruit
- Banana
- Apples
- Grapes
- Strawberries
- Blueberries
- Grapefruit
- Mangos
- Etc
- Juice
- Dried fruits
- Sports Drink
- Sorbet
High Fat Source with little to no Protein or Carbs:
- Avocado
- Olive oil
- Canola oil
- Flaxseed
- Omega 3 and Omega 6
- Nuts
- Walnuts
- Almonds
- Pistachios
- Peanut Butter
- Cashew
- Etc
- Any Kind of Nut Butter
- Grass fed Butter
- Fish Oil
- Coconut Oil
High Protein Source with little to no Fat or Carbs:
- Egg Whites
- Whey Isolate
- Protein Powder
- Turkey Breast
- Chicken Breast
- Egg Beaters
- Extra Lean Ground Beef (96/4 or 98/2)
- Lean cuts of beef (ex. Inside round, Sirloin)
- Canned Tuna
- Sushi Grade Tuna
- Fat Free Cheese
- Fat Free Cottage Cheese
- Fat Free Greek Yogurt
- Shrimp
- Calamari
- Salmon
- Scallops
- White Fish