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Old 10-16-2012, 05:42 PM   #2 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Here are my suggestions. If you don't want to lose that hard earned muscle keep your protein around 30% of your calories or at least .75 grams of protein per pound of Lean body weight. (If you are 189# and 17% bodyfat then your lean body weight is 157# and your protein should be at least 118 grams/day.) Good sources of Protein include eggs, cottage cheese, yogurt, protein shakes, lean meat, chicken and fish. Restrict your intake of simple carbohydrates like sugar, processed foods, chips, potatos, white bread, white rice, pasta, soda and fruit juice. Instead substitute whole grain products, brown rice, sweet potatos, fruits (in moderation) and vegetables. One of my rules is 'Don't drink your calories'. For me that meant water as my main drink. Stay away from alcoholic beverages (lots of empty calories).

I would drop the toast for breakfast and the sandwich for lunch or at least switch to a low calorie high fiber type bread.

A typical day's food for me is:
Breakfast: 3 eggs (I don't get bored with food but you could substitute oatmeal or even yogurt and fruit.)

Lunch: 4-6 oz of lean beef, pork or chicken (Usually left overs from the previous evening).
Banana or apple
Mixed greens salad w/low cal. dressing

Supper: 6 oz Lean beef, chicken or pork
vegetable (green beans, asparagus, brocolli)
Mixed green salad w/low cal dressing

Snacks: Unroasted Almonds (these are about 10 calories each)
Post-workout: Whey Protein Shake

Feel free to join us in the Exercise Section, "Did you exercise today" thread.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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