Here's my Leaning Out diet for the next 8 weeks:
Breakfast:
Oatmeal
4 -5 egg whites sprinkled with Parmesan Cheese
Cup of coffee with 2 packs splenda
Water
Vitamins
Mid Morning Snack:
Cup Cottage Cheese
Apple or Celery
Protein Shake
Water
Lunch
I choose from the list:
4 oz. Chicken breast/Tuna/Turkey Pattie
Brocolli/Green beans/Lettuce
Water
Mid Afternoon Snack
Handful of almonds
Protein Shake
Carb and Sugar Controlled Yogurt
After Gym:
Protein Shake
Dinner
I select from the list:
Brocolli/Spinach/Asparagus/Cucumbers/Greens
Salmon/Tilapia/Chicken Breast/Turkey Patty
Salad - no dressing - just a tad of balsamic vinegar
Water
About 8 - 9pm
Protein Shake
Thursday, March 4, 2010
Eating With A Purpose....
Today the cravings are really strong. I just want to grab some cookies or chips or something like that, but I WON'T.
I have to keep my goal in mind. I have to keep the picture of my lean, tight and muscular body before my mind's eye.
I have to eat with a purpose. I have to keep reminding myself that the turkey pattie and the chicken soup I brought in today for lunch will keep me lean.
That cookie (you know I can't have just one....) will make a comfortable home around my middle section and my thighs. If I want to MELT THE FAT, then I have to eat accordingly to see the fat melt away.
So I ask myself, what is this craving really about? Why do I want to sabotage my hard earned workouts and sacrificial eating over the past few weeks?
This is where the IRON WILL and FOCUSED determination come into play. I have to muster up the strength to say "NO"!!!
Drinking lots of water helps with the cravings somewhat. It's good for me too. So today, I'll up my water intake.
I'm getting nearer to my dream body.
I'm developing good discipline habits that transpire into other areas of my life too, not just fitness.
I'm cooperating with my goals and dreams and working towards their fulfillment.
I'm being empowered to achieve.
It's 80% what we eat and only 20% training and resting.
By God's grace, I WILL accomplish what I have started and see it through to the finish line.
I'm a WINNER!
1 Corinthians 9:24 -
Do you not know that in a race all runners run, but only one gets the prize? Run in SUCH A WAY as to win the prize.
I have to keep my goal in mind. I have to keep the picture of my lean, tight and muscular body before my mind's eye.
I have to eat with a purpose. I have to keep reminding myself that the turkey pattie and the chicken soup I brought in today for lunch will keep me lean.
That cookie (you know I can't have just one....) will make a comfortable home around my middle section and my thighs. If I want to MELT THE FAT, then I have to eat accordingly to see the fat melt away.
So I ask myself, what is this craving really about? Why do I want to sabotage my hard earned workouts and sacrificial eating over the past few weeks?
This is where the IRON WILL and FOCUSED determination come into play. I have to muster up the strength to say "NO"!!!
Drinking lots of water helps with the cravings somewhat. It's good for me too. So today, I'll up my water intake.
I'm getting nearer to my dream body.
I'm developing good discipline habits that transpire into other areas of my life too, not just fitness.
I'm cooperating with my goals and dreams and working towards their fulfillment.
I'm being empowered to achieve.
It's 80% what we eat and only 20% training and resting.
By God's grace, I WILL accomplish what I have started and see it through to the finish line.
I'm a WINNER!
1 Corinthians 9:24 -
Do you not know that in a race all runners run, but only one gets the prize? Run in SUCH A WAY as to win the prize.
Tuesday, March 2, 2010
Focus, Persistence, Determination and an Iron Will.....
Getting fit is something that is done in the mind FIRST before it materializes in your body. You see, I had to first make the DECISION that I was going to be fit, tight, muscular and buff. Once that DECISION was made, the INTENSE DESIRE rose up in me like a mighty fire that can't be quenched.
I'll admit, many times I have to PRAY myself out of the cravings, but the power to achieve my fitness goals is always available within me when I make that DESICION to be fit and muscular. Am I there yet? No, but I'm definately on my way!
We have to DETERMINE that we WILL be fit.
We have to PERSIST no matter what and never quit. When we don't see results quickly enough, we have to have an IRON WILL that won't quit UNTIL!!
For me, the biggest hurdle was and still can be the starchy carbs. You know, the pastas, the breads, the crunchy yummy foods, the pizzas etc....
I can't go there except for once a month on a cheat day.
Right now, I'm on a mission. I need to stick with the fibrous carbs like brocolli, spinach, lettuce etc.... You know, all the greens.
So my motto is stick to the LEAN AND GREEN and I'll be a MUSCULAR, FAT FIGHTING MACHINE.
One day at a time. That's how you get there. I deal with the cravings one day at a time and one moment at a time. I have to pray myself through it sometimes, but God is there with me giving me the power to defeat that little imp inside who always wants to destroy my dreams.
So anyway, enough of that.
You CAN do it if you really want it.
Scroll down and see my FAT pictures.....
God Bless!
I'll admit, many times I have to PRAY myself out of the cravings, but the power to achieve my fitness goals is always available within me when I make that DESICION to be fit and muscular. Am I there yet? No, but I'm definately on my way!
We have to DETERMINE that we WILL be fit.
We have to PERSIST no matter what and never quit. When we don't see results quickly enough, we have to have an IRON WILL that won't quit UNTIL!!
For me, the biggest hurdle was and still can be the starchy carbs. You know, the pastas, the breads, the crunchy yummy foods, the pizzas etc....
I can't go there except for once a month on a cheat day.
Right now, I'm on a mission. I need to stick with the fibrous carbs like brocolli, spinach, lettuce etc.... You know, all the greens.
So my motto is stick to the LEAN AND GREEN and I'll be a MUSCULAR, FAT FIGHTING MACHINE.
One day at a time. That's how you get there. I deal with the cravings one day at a time and one moment at a time. I have to pray myself through it sometimes, but God is there with me giving me the power to defeat that little imp inside who always wants to destroy my dreams.
So anyway, enough of that.
You CAN do it if you really want it.
Scroll down and see my FAT pictures.....
God Bless!
Monday, March 1, 2010
Planning Is Very Important To Fitness Success
I find that when I plan my meals ahead of time, I don't cheat on my diet. It's when the fridge is running on low that I tend to eat whatever is available or eat out more often.
If I cook enough for 3 days or more and have plenty of greens, cottage cheese, protein powder and eggs available at all times, I hardly stray from my meal plans.
Another thing is - I need to carry a cooler with me at all times with "Clean Foods" like hard boiled eggs, protein powder and tuna packets so that I don't find myself stopping at Taco Bell for a quick fix.
Building muscle and leaning out requires careful planning so that we don't give in to the constant temptations around us - especially from the people around us who don't understand our lifestyles.
So here is a list of my "fast on the move clean foods":
Tuna packets
Hard boiled eggs
Water
Protein Powder
Apples
Almonds
These are high in protein which will support my hard earned (little) muscles. They are "clean" and low in calories. They support my "leaning out" goals and don't make me feel crappy when I eat them. Plus, they don't require much preparation.
If I cook enough for 3 days or more and have plenty of greens, cottage cheese, protein powder and eggs available at all times, I hardly stray from my meal plans.
Another thing is - I need to carry a cooler with me at all times with "Clean Foods" like hard boiled eggs, protein powder and tuna packets so that I don't find myself stopping at Taco Bell for a quick fix.
Building muscle and leaning out requires careful planning so that we don't give in to the constant temptations around us - especially from the people around us who don't understand our lifestyles.
So here is a list of my "fast on the move clean foods":
Tuna packets
Hard boiled eggs
Water
Protein Powder
Apples
Almonds
These are high in protein which will support my hard earned (little) muscles. They are "clean" and low in calories. They support my "leaning out" goals and don't make me feel crappy when I eat them. Plus, they don't require much preparation.
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