Sparrows Experiment

Sounds like a good idea - I'd just suggest having a planned cheat meal or cheat food for the week, so you won't feel like you're totally depriving yourself. I tend to save mine for the weekend, either a friday night or saturday night. If anyone can do it, you can.
 
I agree!! You can do it.
 
Did pretty well today. I'm officially starting my challenge tomorrow.

B-2 eggs
Snack: 10 grapes, chai tea
L-4c mixed greens, 1 can tuna, 1T olive oil/1T balsamic, 1 roma tomato
Snack: 2 carrots, 1/2 apple
D-Chevys:
2 chips and a ton of salsa
chicken caesar salad ( no dressing ): used salsa for "dressing", extra sweet red peppers, no cheese, grilled chicken
4 chocolate chips :eek:

Considering lunch was a staff meeting for our church and dinner was at a restaurant I'm pretty proud of my selections.
 
4 chocolate chips? wtf is that? lol

(just bustin' on ya - I have my cheat day today too... Having some beer after a LONG hiatus from it)
 
stingo said:
4 chocolate chips? wtf is that? lol

(just bustin' on ya - I have my cheat day today too... Having some beer after a LONG hiatus from it)
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LOL well you told me to post ALL My food Tom ;) I did it just for you :)
Besides, I have to work into this new lifestyle :p
Tomorrow is my official date. Remember, Monday, do over day :) How was the beer? What kind?
 
sparrow said:
LOL well you told me to post ALL My food Tom ;) I did it just for you :)
Besides, I have to work into this new lifestyle :p
Tomorrow is my official date. Remember, Monday, do over day :) How was the beer? What kind?
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Ok, well that's hot :) lol

Was finishing off a growler I'd poured for New Year's - I have a tap system at home and typically take a growler (and some wine) to family functions. This time it was filled with Stegmaier Holiday Warmer - locally brewed (I can see the brewery from where I work), cheap and tasty. But, like you, it's back on the wagon today.
 
stingo said:
But, like you, it's back on the wagon today.
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I almost missed my ride today. Then I remembered it was important to get on ;) its hard to get back to it when you've been in a bad habit even for a few days.

GYM:
Spin 1 hour: this was hard for me today
Weights: bulgarian splits 3x15 each leg alternating
SLDL #70 2x15
incline bench #45 2x15
decline push ups 2x8
wide grip row w bb 2x15 (1. 40# 2. 20#)
body rows 2x12 on 2 tier step (hard today)
sitting DB press 2x15 #15
sitting lateral raise 2x15 #8
lat pull down in front #70 2x15 (assisted chin machine was taken)
1x15 stability ball core pikes
1x15 bench abs (dropping legs and lifting legs)
1x15 hanging knee lifts

I was pretty tired today. I actually struggled to keep my eyes open the first half hour of spinning. My energy wasn't tip top either but I finished in good form and pushed it.

B-1 scoop whey, 1 scoop fiber
L- 8 egg whites, 1 serving hot oat bran cereal, 2T flax seeds
S- carrot sticks, orange, walnuts
D- 7 oz chicken breast, mixed greens, steamed veggies, 1T olive oil, lemon juice, garlic,
70 oz water
 
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Looking at your eating pattern you might need more calories in the morning to jump start your metabolism - a bigger breakfast and a between breakfast and lunch snack might be the thing.
 
stingo said:
Looking at your eating pattern you might need more calories in the morning to jump start your metabolism - a bigger breakfast and a between breakfast and lunch snack might be the thing.
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I know, its a problem. The issue is that i get up at 7am to get my kids ready for school. I eat at 7, drop kids off at 8 and spinning or tri class starts at
8:15 and I'm there till 10:15. Its really hard to eat much more than liquid protein only an hour before working really hard in the spin or tri and because of hard nights with the little one its hard to wake up any earlier. For spinning you're bent over so much that it affects digestion and I can't breathe as well when I'm working so hard if I'm more full than that. after getting my daughter from childcare and grabbing a shower I get my son from kindergarten at 11 and then i eat lunch when we get hom (11:15ish). SO its hard to get in extra in there, while eating "clean'. Its easy to eat protein bars. I used to do that after I did the spin class and before the weights, but they aren't in my menu anymore. Even whey isn't really "clean" eating but I'm allowing it before the workout because its what has always worked at that time. Got any ideas? I"m mostly trying to up my fat intake so that I can get more cals in. I'm trying to increase carbs post workout and even one meal beyond that but keep with fibrous veggies and fresh fruits (which i've lacked in my diet up till now). I'm trying to avoid cheese and milk products. They don't sit well with me. I'm also trying to ditch PB because I notice I get way more sluggish when its part of my diet. its challenging.
 
Derwyddon said:
When are you working out? Like in between what meals? I really agree, your morning meal doesn't seem like enough to get you going.
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mostly between 8-10, some days its 8:30-10:30. I have very small windows of opportunity in my morning hours to eat without it affecting my workout. I can eat more on tri class days cause it doesn't start till 8:30 but I still feel like its REALLY hard to work hard when I eat much more than just the little shake. I do not like to be full when I work out. I'd rather be more empty. Normally I don't feel like my workouts are compromised when I err on the more hungry side. Every once in a while I can tell I'm affected but not much. I've had mornings when I try to add flax oil or seeds to my shake or a half a banana just to get a bit more in there but still that only brings it to about 200 cals unless i add more protein which could bump it to 300. What are your thoughts?
 
Derwyddon said:
I think putting some carbs in your shake would help. Banana like you said, or even some oats. Or you can make some homemade whey and oats protein bars. The recipe is on the site but I can tell you the tweeks i had to make to them to get them to stay together. They're kinda messy though.

What flavor whey do you use so I can come up with some ideas for you? do you hav etime to actually toss something in the blender? How many calories a meal do you try to consume?
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I have time to do blended stuff. I've tried oats in the blender before though, and it was messy and gross. I love adding flax seeds they make it taste pretty good. I use vanilla.
 
A short answer - what about preparing a smoothie the night before - use full fat yogurt for the extra calories. Will answer at length when I get the time to.
 
stingo said:
Hmm making this a bit more difficult eh? lol No worries - will figure something out. :) Is soy milk an option?
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hmm I think so. Whats the consenses on soy milk? is it ok? I'm just trying to be a VERY clean eater. I'd get organic if I did it.
 
Soy Milk Smoothie

3 cups plain soy milk or vanilla-flavored soy milk
1 banana, peeled and frozen
1 cup frozen strawberries or frozen raspberries
1 teaspoon vanilla extract or almond extract
1/3 cup Splenda sugar substitute

1. Place all ingredients in blender or food processor.
2. Blend until smooth.

This recipe makes 4 servings - so if you make it at the beginning of the week, I'd think it'd last from Mon - Thurs.
 
That sounds pretty yummy. do you know the estimated macro breakdown?
 
sparrow said:
hmm I think so. Whats the consenses on soy milk? is it ok? I'm just trying to be a VERY clean eater. I'd get organic if I did it.
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Yup - it's available in organics too... The wikipedia article might have some more information regarding the health pros and cons. And here's a review of one brand I've heard of - gives it a pretty high recommendation.
 
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