tba
CONTENTS
My proper weight
Calorie calculation, to lose weight
Calories by meal type
Supplements
Exercise
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These are my calculations and my plan, but I use for reference to guide me daily:
SUMMARY OVERVIEW:
Weight now: 222, Goal: 202 = 20 lbs = 1 lb a week
Calories to lose 1 lb per week = 2080/day
3-5/week exercise: 20+ minutes treadmill, weights
No direct sugars or white/processed foods, lots of veggies, high fiber
Change iceberg beliefs and any obstacles to eating lightly or well.
THE DETAILED PLAN:
Posted taped inside cabinet door in kitchen; I copy and paste into a word document and reduce the size, using columns.
MY PROPER WEIGHT
Height: 77 inches
Proper weight for that BMI: 202
Goal weight: 202
Calories burn normally per lb 10.9
Calories to stay even before activity 2180
Total calories to stay even 2580
Calories to lose 1 lb. per week 500
Calorie goal to lose 1 lb. per week 2080
30 min treadmill, inclined 1.5, 2.6 mph, plus 80 reps weights, plus abs. Increase speed.
CALORIES BY MEAL TYPE
This is the start, now go to diet detail and modification page.
Breakfast (1 cup oatmeal, egg, pear) 300
Morning snack (banana, egg) 125
Lunch (2 cups broccoli) 240 (7.5 oz.beans/ham soup)
Afternoon snack (Snacks) 150 (max.)
Dinner (Grilled chicken breast patty) 320 W/ veggies, walnuts, slice whole wheat, apple
Popcorn late snack, bag, 2 g fat 240 (Or frozen fruit, 1 cup, 100)
Total 1375 - 1425
Coffee with sugar free creamer 210 15 calories/tbsp/2 large cups of
coffee; 7 tbsp = 1/4 cup = 105 cal
Cereal, snack, cup 170 Cranberry granola
Nuts, very large handful, large hand 260 780 for cup of pieces
Notes
Healthy diet includes, parentheses is what my diet includes:
Fruit 2+ (4); Veggies 4+ (2, need to add 2); Protein 6 (6); Grain 7 (4+)
My smoothie is the substitute for breakfast and the morning snack.
Gee, the sugar free creamer looks like a really bad deal. Better figure out better alternative flavorer.
Salad with 2 tbsp fat free dressing, 1 cup lettuce, 1 cup broccoli: 55 calories
Nutrisystem dinner entrees 160-240.
Nutrisystem lunch entrees 130-180
Major mistake: I used "heavy cream" with Stevia for my coffee, but to "flavor" it I used alot of cream, amounting to 60 cals per tbsp, or 700 calories or more! Seems impossible but it is true! Now I better check out if I am right about the sugar free creamer!
MY ACTUAL DIET
Initially, I ended up famished later in the evening, so I would turn into a vacuum with no limit. Cherry Garcia carton, if available, would disappear quickly. (The ice cream "addiction" has been totally terminated since. I have none and I need none! And I'm not even tempted.)
Calories % of daily
Lose Maintain Lose Maintain
Breakfast and morning snack: Smoothie 755 755 33%
Coffee with sugar free creamer 210 210 10
Morning
Lunch, at 12:30, 345 445
Snack, at 3:00. large hundful nuts 260 260
Afternoon
Dinner 500
Snack, 8:00, 1 cup chopped chicken 240
Bedtime snack, 11:00 if "hungry" 170
Evening
Total 2080 2580
"Lose" program would be what I'd eat if I didn't exercise that day.
Snacks summary - The summary I compiled for my own use, tape pgs. 3-5 on back of kitchen cupboard door. Hard boiled egg 80 cals, 3 pieces of chicken, Ezekiel bread 80 cals.
My Smoothie Drink (See My Super Smoothie. Drink a full separate glass of water ahead of time because there is a huge amount of fiber in this drink. Smoothies, in general. )
8 oz. water
Medium banana 90
Medium pear 90
medium apple 90
Medium orange 70
Blueberries, frozen 3/4 cup 70
3/4 cup egg drink 90
1 cup broccoli (frozen, cut up) 25
1 cup spinach 10
2 scoops protein 120
1/2 cup, nonfat plain yogurt 60
Senior complete, vitamin powder 40
Total 755
SUPPLEMENTS - Supplier: Swansonvitamins.com
Complete multivitamin daily dose
D3 1000 IU
Triple Boron 3 mg
Selenium 600 mcg
CoQ10 100 mg
E Mixed 400 IU
Prostate Essentials 3 capsules
Senior all day complete, 1 scoop
Essential Fatty Acids - 5 - 6 gms - 63 cals (trying to increase HDL)
EXERCISE
A.M. First thing 5+ minutes stretching daily, per commitment
7 P.M. 3 - 5 days a week
20+ minutes treadmill sloped upward, a couple of surges
20 sets each dumbbells maximum weight:
Presses above head
Curls
Deltoid lifts, upper body parallel to ground
20 set maximum stomach machine
FOODS TO HAVE AROUND
Lots of frozen veggies to heat and eat from a big bowl
Carrot sticks
Hard-boiled eggs and liquid eggs (one large egg for snack)
Nuts, of course, one handful only
Fruit with cheese or peanut butter (w/banana or apple)
Half a peanut butter (1 tbsp) and banana sandwich
Pre-cook piles of oat bran pancakes
Small healthy snack bar
Low fat cottage cheese w/peach or pear
No-fat yogurt with fruit
Oatmeal packets, quick to cook and eat (150 calories)
1/2 cup (1/4 can) chunky chili
Chicken pieces and/or frozen fish/chicken to pre-cook in oven
Turkey slices
Vegetable juice
Soups: 1 cup, low fat (130 calories) for snack; also bean soups
Tuna, light in water: 1/2 7 oz. can (120 calories) and relish (also add lots of veggies)
