My hubs is trying to lose some weight....so I am trying to make it easier for him. We have decided each night...we are going to pack said coooo ler with everything he should be eating until dinner. Then we calculate in the iphone ap, My Fitness Pal, everything in that cooler he should be eating the next day.
(pre-program your meals...so you don't forget and always have time for it!)
I get up, take the soft sided cooler out of the fridge and hand it to him...telling him to eat everything in it before he comes home.
We are targeting his RMR/caloric intake at 1800 calories a day. When he gets home he will have 595 calories left after eating what is in the cooler (and eating breakfast at home). He planned to have oatmeal for breakfast and a protein shake that adds up to around 250 calories.
I think 250 calories is a little low....300-350 would be better but he was set on what he wanted....oy men. Hopefully I can start having him mix his protein powder in some yogurt or coconut water or something instead of just water...giving breakfast a 50-100 calorie boost. Even some lowfat milk.
595 calories left leaves room for extra protein shakes during the day or unplanned snacks!
SOOOO What's in the cooler? Funny you might ask.....
-Mid-morning snack: small banana and some fat free Greek yogurt. (about 200 cals)
**bananas are great for you but they do have more sugar than other fruit (like apples) if you are being really picky on the diet...eating more sugary things in the morning is best so you can burn it off all day
-Lunch: 1/2 cup of ground turkey, 1/2 cup of brown rice, and 6 asparagus spears
**if you are going to eat some whole grains like rice...its best to do for lunch so you have the day to burn it off.
***You can buy a pound of ground turkey from My Fit Foods....seasoned perfectly. Its really yummy! Then you can divide that pound into 4 oz portions!
-Mid-afternoon snack: Spinach leaves with carrots and mushrooms with 2 tablespoons of low-fat and low calorie dressing (like 20 calories for a serving)
-Late-afternoon snack: 10 almonds and 2 small green apples (I threw in a few extra apples to keep on his desk just in case....)
-Before Coming Home/Before Work Out: a 250 cal My Fit Foods higher protein dinner in size small. I believe he took the Turkey Loaf today.
All the above from breakfast to all the food in the cooler is equal to about 1,200 calories. Leaving 600 calories for dinner or more snacks. I told him to add in an extra 100-200 calories protein shake somewhere in the day.
He is planning on going to spin class where he will burn 600-800 calories. For after workout/late dinner.....he is planning to order a lower carb....higher protein smoothie at the gym that is around 300 calories.
This also leaves a buffer for a before bedtime snack. We all get hungry late sometimes. Try eating watery vegis like cucumbers to satisfy you and fill you up. You can also take 1/2 a tablespoon to 1 tablespoon of low fat/low calorie ranch....add a little water to make it last longer...stir it and dip the vegis. Just budget it in to today :)
I do believe since he is having a high calorie burning work out...he should be eating MORE during the day. Hopefully adding 100-200 calories during the day like this so he doesn't burn off too many calories. It would help to add another 100-150 at breakfast and maybe 100 calories at lunch or somewhere during the day so that he doesn't have 600 left to eat plus a workout that he will burn mucho calories.
( I am working on him though...baby steps....baby steps!)
There you have it. Make it easy for yourself in the day. Pack a coooooo ler and pre-program your meals into the My Fitness Pal ap so you know you can eat the entire cooler and its TOTALLY budgeted for!
YOU do it!
No comments:
Post a Comment