Man Running

The original meaning of the word diet is just the food you eat. It didn't mean depravation or a struggle, it was just the food you eat. I think it is important that you give thought to your diet, and make sure your diet fits your goals.

For a long time I have struggled with food, eating food for comfort or boredom has been a problem through out my life and I imagine this will be a struggle for the rest of my life.

One of the keys for me in having success in controlling my eating is to make sure I have a plan. This is what I am going to eat today. In my previous post I created a food template of what I am going to eat for the day. The only thing I really don't measure or weigh is green vegetables. They are so low in calories and are so good for you it isn't worth calculating them. But this is only for Spinach, Broccoli, Green Beans, things like that.

So after my previous template I found that I wasn't losing as much weight as I had hoped. So now I need to change the template, Luckily I joined a accountability challenge with my kickboxing gym and the meal plan they had with that worked quite well.

Breakfast: Egg whites with spinach, and three pieces of Ezekiel toast.

Morning Snack: Protein shake

Lunch: 6oz of lean protein, green vegetables (plan calls for 1 cup but this where I don't measure), a serving of carbs (cup of cooked rice, sweet potato, cup of beans, a regular potato, 1 cup cooked quinoa ect.).

Afternoon Snack: Protein shake

Dinner: 6oz of lean protein with green vegetables and a serving of fat (2 TB peanut butter, 2TB butter, 1/4 cup of nuts, 1/2 medium avocado)

I have found this works well for me because the protein shakes help extend where I can each meal. Without the protein shakes I needed to eat at 7am, noon and 5-6pm. With the protein shake I can make it 7am, 1pm and 7-8pm. Because it is later in the day and I am going to kickboxing at 5:30am I go to bed around 9-10pm and get up around 5. So I don't have a long time before my next meal. Rarely am I hungry, and slowly I hope to cut down the meat from 6oz to 4 oz. Also it allows me to have a little time between the end of work and before I have to start cooking dinner.

Also it doesn't have to be boring, I make fried rice for breakfast (use a tiny amount of oil in the pan) just use the spinach, egg whites, and a cup of rice with some soy sauce. We have made tacos with rice, ground turkey with taco seasoning and a half an avocado. One of the ladies in my kickboxing class makes French toast with the Ezekiel bread egg whites and a little bit of cinnamon.

So this is going to be my new plan for 2021! At least for the days that don't matter. Working on finding a new cardio machine to replace the recumbent stationary bike I have. While it does a good job I want to get a spin bike a rower to get more core muscles involved in the cardio. Happy 2021!

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One of the things I found super helpful was downloading LoseIt! or MyFitnessPal and using it for planning my day ahead of time. So as you can see below most days this is what I eat. I am actually going to start eating this for the next few days but I also can adjust this. For example I eat grilled chicken thighs or breasts or tenders depending on how I am feeling and try to change it up, you can also have pork loin or another lean meat. Seasoned and grilled.

I have found that the the frozen bags of vegetables that can be thrown into the microwave to be a life saver, I like to cut the sweet potato into french fry like sticks and cook them at 400 for 20 minutes, if you want you can also throw the chicken on the pan as well and cook both at the same time. I am lucky enough to have a grill so I use that. I will also sometimes grill asparagus on the grill, change up the green vegetables.

But it makes shopping so much easier, because I don't need a lot of ingredients. It is important to keep changing things up a little bit to avoid burn out. Initially I started having a salad for dinner as well as the salad for lunch and found that I burned out on salad very quickly. Sometimes I will substitute soup for the salad but I try to get a lot of green vegetables in my diet. Some nutrition advice comes and goes but all I have yet to hear issues with green vegetables.

So when you are doing your meal prep you can season a bunch of chicken ahead of time, cut, clean and cut the sweet potatoes. All of the salad ingredients can be chopped ahead of time and put into containers. Or just make the individual salads.

Need to know how many sweet potatoes you need, you can figure this out ahead of time. I make 7 ounces (200 grams) of sweet potatoes for my wife and myself 5 nights. so that is 7x2x5=70oz which is 4,3lbs, so we need a 5lb bag of sweet potatoes. I like to make two bags of green vegetables for dinner so I will need 10 of those. I need 3 3/4lbs of chicken thighs. All of this can be planned for ahead so when you go to the store you know what you need and how much of it is needed. I always struggled with the second part of that when I started shopping which resulted in us having extra food that I would eat if available. Now we don't keep much food in the house that is not above. Which makes it a lot easier to not worry about cheating.

Also this is a perfect day, I might add a hot chocolate or an ice cream in the evening especially if I worked out hard.

You can see I have at least 30 grams of fiber, my calories are pretty equally distributed between Fat, Carbohydrates and Protein. I have found this is what works for me. I am getting lots of vegetables, I try to mix in different vegetables into the salad. Sometimes hummus sometimes chic peas, we also make a taco salad with taco meat, guacamole, and salsa, it is delicious, and changes things up. If you are a person that needs a little variety it is important to keep changing things up.

I think it is important to create a meal template for yourself to have day to day for normal days. Something you are at a deficit so that when the special occasions come around you have some calories to play with!

Head to the forum and share you meal template!

I know I am a little ahead of schedule but I figured out what my 2021 goal is going to be so figured why not share it here. I am going to try to complete the Spartan Race Trifecta, which is three races. a 5k with 20 obstacles, a 10k with 25 obstacles and the half marathon which is 21k with 30 obstacles. The thing about the last option is it is at Killington Ski resort, so I expect there to be some hills.

Sprint is May 22nd

Super is July 10th

Beast is September 11th

I am hoping to be 200lbs by May 22nd. I am going to try to get down to 200lbs for it. I have 195 days to lose 50lbs which means I have to lose .25 lb per day. Which means I need to eat a deficit of 875 calories a day. Everyday to get there. Which I don’t think is as bad as it sounds. And in order to figure this out for yourself I would use a TDEE calculator you can find here. I put in my height and weight, it says I burn about 2514 calories per day just living. I also make sure to select sedentary because I plan on tracking how calories I burn exercising separately. Over the years I have started exercising more and I burn about 400-500 calories a day. So I add that to my total. 2514 TDEE + 400 calories of an average of exercise gives me 2914 calories, and I need to eat a deficit of 875 to meet my goal. So I need to consume 2039 calories. I also subtract 10% to give myself a little bit of wiggle room for when special events pop up. I call this my long term bank, for holidays or special events that are going to come up. So 1800 calories per day until May 22nd.

Another thing to keep in mind, is as you lose weight your TDEE will drop, and you will have to do increased activity to burn the same amount of calories as you get more fit. If I put in my weight in the TDEE calculator as 225lbs the amount of calories I burn per day drops to 2323! Almost 200 calories difference, so something to be careful of on your weight-loss journey.

When setting goals I recommend something with a date, that will happen if you are ready or not. For previous goals I have fallen short of being ready and paid the price. It helps me focus, I would also try to set goals and then break the goal down into smaller pieces. I have set my calorie and nutrition goals, now I will need to work on my exercise goals. One of the things I like about the Spartan race is it gives me a reason to train my upper body. I have been a hiker for a long time and my lower body is much stronger than my upper body. So setting a goal that assists with this is perfect for me.

Try to make sure that when you set your goal it is something that forces you to change your habits but isn’t going to require you to completely upend your life. The larger the change is the harder it will be to succeed, finding that balance for yourself is important. If try and fail this is not a problem, just try to make things a little easier on yourself next time and try again!

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