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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Need Nutritional help
Need Nutritional help
1/3/13 12:28 AM
I did 2 months of Les Mills Pump. I did not follow any guideline for food. I ate fruits, veggies and protein. It worked ok, but not enough. I finally ran out of steam (Work took up 14 hours a day and I burnt out).

In comes Les Mills Combat.
I have a new position and will be working much less hours, (Only 11 dedicated to work). Problem is going to be that I am in a work camp and have near no control on what is cooked or what I can eat.

Now salads will always be around for suppers, berries and yogurt for breakfast and or lunches.

Heres what I need help with.
They mainly have sandwiches for lunch. Is there such a thing as I can make that fits into guidelines. Whole grains, lots of veggies and a chicken or turkey for protein?

I have the mental problem of snacking at breaks. When I am off work I can go most of the day without eating, at work, I eat breakfast, snack, lunch, snack and supper. When I was doing LMP my snacks were mainly fruit and yogurt morning and a fiber 1 (100cal) bar in the afternoon.

I just dont know how to put it together. I have to find something that works, but can be repeated for 22 days in a row.
I am sure if I keep the fruit for first snack and more for second that would be good. I am going to try shakeology in for my lunch and if that doesn't work maybe half a sandwich with lots of veggies as well.

What would be a good breakfast? Eggs and toast with peanut butter? A cereal or oatmeal?
For suppers I will have to get my protein in, ill compliment it with a salad and maybe a chocolate milk (hear it helps with recovery)

With what I have in mind, can someone offer advice, things I can try and add, portions could be an issue (I don't get/feel full easy, maybe fiber to help in there?)


Being at this work camp severally limits anything I can eat, so the easier I can repeat these daily plans, the better because the food is mass produced and there is very very little made as far as diets. They put out some stuff, but its limited and people flock to it and it disappears far to quickly.

Thanks for any advice, big or small.
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RE: Need Nutritional help
1/3/13 5:49 AM as a reply to Mopri.
You should consider having small snack through the day; shakeology, baby carrots, almonds, greek yogourt, etc..

If you can get some whole wheat bread that is surely better than white bread.

A good breakfast ; rolled Oats, egg whites, shakeology.

If you goal is to loose weight, aim to get close to 50% Protein, protein help stop the craving and will help you eat less while getting that stuffed feel.
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RE: Need Nutritional help
1/3/13 11:07 AM as a reply to DominicDuclos.
Whole wheat bread will be available, could probably even get whole grain breads, though they tend to disappear more quickly.

Now you say rolled oats, I cannot say I am familiar with that. Is it a type of oat cereal? Would oatmeal with some honey work as a substitute? Brown sugar I would assume to be a no no with oatmeal?

I have tried Greek yogurt and did not like it, but I was told that I should get the 1% stuff instead of what I tried, which was true Greek yogurt from a real Greek person. That said, it will not be available, does a low fat/ low calorie yogurt work? I know things like Activia are not available, but they do have the small types of fruit yogurt, but just recently I have read that those are not good because of the sugar content added to them. I used to have one that was 35 calories per serving which I think was 100ml.

Almonds I could bring up, but limited quantity. How much would a snack sized serving be?

I am trying to lose my gut, while also trying for an eventual defined abs. Even if I tone down and then change routines and muscle up (Not any body builder type results, just a healthy body type with definition)

Thanks DmoinicDuclos.
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RE: Need Nutritional help
Answer Answer (Unmark)
1/3/13 11:54 AM as a reply to Mopri.
Bringing nuts like almonds is a good idea. 1 or 2 oz is a good snack.

I'm on a gluten free diet so one thing I do when faced with a giant tray of sandwiches and a side salad is to dismantle the sandwiches and use the turkey, cheese or roast beef or whatever to make myself a nice chef salad with plenty of protein. And I toss the bread. People might look at you strange but it's a great way to offset the carb-heavy diet that most places feed you.

You are right to avoid the sugary yogurts like those little fruit yogurts. Many of them have as much sugar as a candy bar. With regard to greek or, also, plain yogurt, it's probably the tartness you don't like. If you can top it with fresh fruit or even drizzle a little honey in there and stir it will make it much more palatable for you without turning it into a candy bar.
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RE: Need Nutritional help
1/3/13 6:27 PM as a reply to AdStaffAndrew.
AdStaffAndrew:
Bringing nuts like almonds is a good idea. 1 or 2 oz is a good snack.

I'm on a gluten free diet so one thing I do when faced with a giant tray of sandwiches and a side salad is to dismantle the sandwiches and use the turkey, cheese or roast beef or whatever to make myself a nice chef salad with plenty of protein. And I toss the bread. People might look at you strange but it's a great way to offset the carb-heavy diet that most places feed you.

You are right to avoid the sugary yogurts like those little fruit yogurts. Many of them have as much sugar as a candy bar. With regard to greek or, also, plain yogurt, it's probably the tartness you don't like. If you can top it with fresh fruit or even drizzle a little honey in there and stir it will make it much more palatable for you without turning it into a candy bar.



What are the benefits of a gluten free diet? I know someone who is on it, but its by Doctors orders. I have no idea what all would be included in that lifestyle, just curious is all.

I know I want limited carbs, would it be worth it to toss the sandwich and just keep the guts of it? I am fine with eating a protein salad, I just didn't want to deprive myself of the carbs as well. Just want to limit them.

Thing with the greek that I tried was it felt like I was eating 14% sour cream.
If I can find a plain yogurt I can throw some berries in it and a tad bit of honey to sweeten.
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RE: Need Nutritional help
Answer Answer (Unmark)
1/4/13 9:54 AM as a reply to Mopri.
Mopri, for me the benefits of a gluten free diet are that when I ditched the gluten some skin problems that had dogged me for years went away. And whenever I eat any significant quantity of wheat, the skin problems come back. So it's pretty obvious I have a sensitivity to wheat. That said, I think there's too much hype about gluten free diets in general. If you aren't having any issues that seem related to gluten then I'd not make the change. Believe me, I'd love to have a nice loaf of French bread from time to time.

To your other point, though, of keeping your protein to carb ratio high, yes, I think you should just toss the bread from the sandwiches for now and eat the insides. That's what I do, for different reasons. In general I think most people eat too much bread.
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