Just curious what is your typical menu?



Do you work out is what kind of work out do you do?



Thanks

HI Joe,

I'm new, just started in a few weeks ago. My menus are pretty simple:
B: usually bacon w almond butter and celery (sometimes w cheddar, sometimes not) OR I do 2 eggs w lots of butter, softly scrambled. And I always have a homemade mocha/latte too (steamed almond milk, real baker's cocoa powder, vanilla and a shot of espresso w whipped cream

L: Lunch is usually left over dinner from the night before! haha...or deli meat w mustard, pickle (something pickled!) piece of cheese (try not to eat too much cheese in a day), salad greens with chick salad or tuna salad on top

D: Ususally big protein: steak, chicken, fish, w grilled veg with lots of olive oil or salad (depending on how much for lunch...

Sometimes I have a small handful of blueberries and squirt (homemade completely sugar-free) whipped cream in my mouth to go with.

I actually record every meal (at least for now) in my "journal"

As for working out, well, let's just say it's a lot harder now than it was in my 20s! Time is a big issue. Also, this yr, right before I filly embraced the HFLC way of life, I actually trained for a half marathon over 12 weeks- completed it - aaaand, had NO weight loss to show for all my efforts. The Low fat High Carb training combo did not help me lose ANY weight. Sooo, I ended up here. Doing something completely different and expecting a different result!

Now I am trying to walk/run a couple times a week (this week zero 0
But I have been really good about doing squats at random (try to do 25 at a time)
I try to do push ups and core/plank every day...

That's it. I have dreams of doing yoga regularly too...but so far, no.

How are things going for you?

Happy HFLC!!!
Julie

Hi Joe,
My menu is pretty simple
B- coffee with 2 tbs of coconut milk, 1 tbs coconut oil, and 0.5 tbs sugar free syrup. When I have time I make an omelet with 2 eggs and a little cheese or have a muffin fritata which I make once for several days.
L- salad with homemade dressing and a tin of sardine or tuna.
D- meat or fish rwith veggies.
S- fatbomb ( homemade) or one oz of macadamia nuts.
Total of net carbs 15-20, calories 1200-1500
Record everything in my fitness pal.com

Workout - water walking 1 hour 5-6 times/week
Pilate's 1 hour 2-3 times/week just started hurts like hell
Circuit training 30 minutes 1- 2 times/week

Started June 18th- lost 13 lbs, 95 lbs to go

Thanks so far for posting-

I am not a breakfast eater so normally I do

B- Coffee
L- Chicken or fish or hamburger patty no bun
D- same as lunch with small salad
s- Just depends- SF Jello- or fruit

I can do better...

As far as working out- Last week I got with a co-worker that runs a small gym in town and he is going to put together a work out routine for me
but has not sent it yet. So I may just have to put one together and start on it.

Hey Joe. Welcome.

Your diet looks good, just maybe some other vegetables in it.

I'm starting off on the Primal Blueprint, and one of the thing he stresses is that you should eat when hungry, not just because it's breakfast, lunch or dinner time. That's helped me a lot on those days, where I wasn't really hungry in the morning. Right now I'm not doing a lot of exercise, I'm just letting the ketosis handle burning up my fat, but I'm trying to incorporate it more.
Journaling your daily food content can be good if you think you're getting too much or not enough of something. I like to just go by the philosophy of I know what I can put in my body. (Meat, Vegies, some fruit, nuts, and fat) Everything else should be off the list.

Good Luck !

Thanks Aaron, I try to squeeze in some veggies... here and there .....

Stay in touch

what is a fatbomb?

It is my adaptation of Dane Carpenter's recipe.
1/4 cup melted coconut oil
1/4 cup melted saltd butter
1/4 cup almond butter or organic peanut butter
1 tbs unssweetend cocoa powder
30-40 drops of stevia or other non caloric sweetener
Put all ingredients in a bowl and stir until well mixed. Pour mixture in 8 mini cupcake paper and freeze at least for 20 minutes. Enjoy. I store them in a freezer bag and keep them frozen. Eat frozen or let thaw 5 minutes. Just remember it melts in your hands as well as in your mouth,
one piece has 162 calories, 2 carbs, 1 fiber, so 1 net carb, 1 protein and 17 grams of fat.
One of those suckers keeps me satisfied for 2-3 hours