Newbie - EAS / BFL/plan question

[yosshimura]

Hello everyone, I have been lurking around for a few days and checking out the archives for info...lots of good info....

I have some questions...... . Since April 2001, I have lost about 40 pounds or so gradually by cutting down fast food, eating smaller protions, etc...but based on my own way of dieting, and riding my bike every other day for about the last 60 days or so.......

Two wks ago, I figured since I progressed so much on my own, I want to work more within some guidelines and joined the gym, doing cardio and some light weights daily(rotating muscle groups) and eating or trying to eat 6 meals a day....

Problem? I haven't been able to find specific info on putting together those 6 meals, and or what specific workouts to do. AS I was surfing on here I read about BFL, signed on their web page, but it is painfully slow......I have been trying to finish the meals portion of the plan for two days, their web page is just crawling ..... It is now 9:30 SUn, and I still don't have a meal plan for today or this wk ... and didn't see much workout info on there. Do you need to buy the BFL book or can you get the stuff online?

Any other place on here I can get a diet plan for the 6 meals?

thanks

 

[diamonddiceclay]

buy the book"the metabolic diet"by dipasquale

 

[KEL]

I don't think you can get all the info on-line (free) the program wants you to buy the book "body for life" by Bill Phillips
You could look the book over at your local bookstore.

kel

 

[yosshimura]

That's fine, I will check Amazon for the book then.

I was hoping there was something online so I wouldn't have to figure calories, fat, etc the old fashioned way (guess I am used to doing things online ) .

thanks

 

[KEL]

I was hoping there was something online so I wouldn't have to figure calories, fat, etc the old fashioned way (guess I am used to doing things online )

If you already know what your nutritional requirements are use http://www.fitday.com to track what you eat.
I just don’t know what the book recommends.

kel

 

[BatZgirl]

The Truth

The book is not the metabolic diet"by dipasquale its BODY FOR LIFE by BILL PHILLIPS and you can buy it online at amazon.com etc

The book is excellent and has all the info you need. If you cant prepare 6 SMALL meals a day then try getting yourself the MYOPLEX Lite shake from EAS, its a diet meal replacement shake.

Anyway try these other BFL links
www.bodyforlife.com
www.eas.com
www.eas-au.com
www.eas-sa.com
www.bfl.co.za

Im going to check my favouries now to find the direct link for millions of eas authorized recepies

BRB

 

[BatZgirl]

Here's a few

Im posting a few AUTHORIZED recepies for you to try, Ill find the website address and post it later....

ASPARAGUS STIR-FRY

2 servings
4 cups frozen Birdseye Asparagus Stir Fry (includes asparagus, pasta, carrots, broccoli strips, cauliflower & green beans).1 cup pealed, de-veined, and cooked large bay shrimp.Spray wok or skillet with cooking spray, add shrimp (I buy mine pealed deveined & cooked), add vegetables and stir-fry for 1 minute. Add 2 tablespoons of water and cook for 5 to 7 minutes. Serve with a tall glass of ice water for a fast, easy meal that includes your protein, carb, and veggie. Calories: 125 Protein: 15gms Carbs: 14 gms Fat: 0.5gms

 

[BatZgirl]

Baked Potato - AUTHORIZED

1 serving
Ingredients: 1 baked potato, 2 tsp broth (optional), 1/4 cup cottage cheese, 1/4 cup diced grilled chicken, 1 spoon diced tomatoes, 1/4 cup broccoli (tastes better if cooked in broth), 3 tbsp salsa, Sprinkle of fresh cilantro leaves (optional).Method: Cut open the hot baked potato, drizzle broth over it. Spoon the cottage cheese, chicken, broccoli, salsa, tomatoes and cilantro. One heck of a baked potato with all the taste and then some!!! Hope you enjoy this.

 

[BatZgirl]

10 Minute South West Chicken - AUTHORIZED

1 serving
You would need a George Foreman "lean mean grilling machine" to make this possible. This is a quick way to have chicken breast during lunch. Take two 3oz. chicken breast and some black pepper and some chopped up mushrooms, onions, or whatever you like on your chicken. Place the chicken on the grill with the chopped foods and in ten minutes, you can enjoy the fresh taste of grilled chicken with your favorite carb, without the wait. This has been very good in between my classes. Enjoy!

 

[BatZgirl]

Grilled Chicken Burrito

1 serving
1 Whole wheat tortilla1 Chicken breastGreen enchilada sauceChopped green onions Fat Free or light shredded cheddar cheese Fat Free sour cream (optional)Shredded lettuce 1/2 C. SalsaChopped cilantro (optional)Cook wheat tortilla in pan or char slightly over open flame. Season and grill chicken breast until thoroughly cooked. Slice chicken into strips and place in tortilla. Add about 1-2 Tbl. of heated enchilada sauce, cheese, lettuce, cilantro (optional), green onions, salsa and sour cream to taste.ENJOY ~ it will be hard to stop at just one!

 

[BatZgirl]

Authorized Pizza

1 serving
1 Whole wheat pita.1 Boneless skinless baked chicken breast.Fat-free tomato sauce.1 Ounce of fat-free mozzarella cheese.Onions, green peppers, etc.Spread contents on pita and heat in oven for 10 minutes, and serve

 

[BatZgirl]

BBQ Chicken Foils

1 serving
Slice a portion of uncooked chicken breast into 1 inch strips. Place into a large piece of aluminum foil. Cube a portion size potato and place into the foil. Then put your favorite vegetable into the foil. Put in a package onion soup mix and favorite barbeque sauce. Close the foil. Cook on your grill for about 15 minutes or if you’re out camping it can cook right on the coals. Make sure the chicken is fully cooked and enjoy.

 

[BatZgirl]

BBQ Chicken Breast

1 serving
This is an easy recipe that I use for a quick protein packed lunch or dinner. On Sunday, my free day, I get some "Stubbs" barbeque sauce (my favorite) and put it on 6 or 7 boneless skinless chicken breasts and grill them. I then keep 3 in the refrigerator and the rest in the freezer. A quick 30 second nuke and you have a good source of protein. Add a carb and you have a meal.

 

[BatZgirl]

Beef and Rice - Authorized

4 servings
Brown 1 lb of lean ground beef, drain fatAdd 1 cup of chopped onionsoptional: add chopped red or green peppers or tomatoAdd about 15 oz tomato sauce and or salsa(look for low fat, low carb)Add 1 packet taco seasoning(more or less to taste)Cook 4 servings of brown rice according to package directionsAdd riceSimmer at least 20 minNow you get to eat 2 portions!(I usually double or triple the recipe and cook it in my big electric skillet)This will freeze and it’s great to take for lunchMelt fat free cheese on top if you likeUse it to make a taco saladServe it to your non-Body for Life family members with cheese in a tortilla or on chips

 

[BatZgirl]

AUTHORIZED - Bean Salad

4 servings
1 15 oz can of garbanzo beans1 15 oz can of kidney beans1 head of broccoli1 tbls sunflower seeds1-2 tbls fat free miracle whip salad dressing1-2 tbls fat free ranch dressingrinse and drain beans in cold water.Wash and then cut broccoli into small pieces. Add all ingredients into bowl and mix with the dressings and sunflowers seeds. It has both your proteins and carbs. Keeps well when refrigerated.

 

[BatZgirl]

AUTHORIZED - Buffulo Pita Pocket

1 serving
Grill a portion size of ground buffalo and crumble. Cut a wheat pita in half and place buffalo inside, add shredded lettuce, tomato slices, and avocado slices. (Can wrap into a wheat tortilla instead.) ENJOY!
Submitted By: Levonia Hartford

 

[BatZgirl]

Kajan Salmon Sandwich

4 servings
The recipe below is actually from 24HourFitness. I recently joined at this gym so use the machines. Part of the membership was access to entire slew of recipies. But, before I tried one of them, I wanted to get your input on it: Do you consider this a good recipe? Is it too high in one nutrient (fat, carb, etc) and not high enough in another?Your thoughts....4 (4 ounce) salmon filets4 (6-inch) rolls, split and lightly toasted1 cup shredded cabbage8 tomato slices4 tablespoons lowfat mayonnaise1/4 cup powdered Cajun spiceNonstick cooking spraySalt and pepper to tasteLemon wedgesHeat a heavy skillet over high heat for 15-20 minutes. Mix mayonnaise and enough Cajun spice to reach desired hotness. Lightly spray both sides of salmon filets with nonstick cooking spray and sprinkle with Cajun spice. Place salmon in the hot skillet to blacken; cook 2-3 minutes per side. Cooking time will vary with thickness of filets and heat of pan, salmon is done when it flakes easily with a fork. Spread mayonnaise mixture onto each roll, top with blackened salmon, tomato and 1/4 cup shredded cabbage and serve. Squeeze with lemon juice.Salmon is slightly higher in fat than other fish but it’s also higher in heart-protecting omega-3 fatty acids.Makes 4 ServingsServing Size: 1 sandwichNutrients per serving:Calories: 373Total fat: 11 gramsSaturated fat: 2 gramsCholesterol: 64 mgSodium: 1371 mgCarbohydrate: 42 gramsProtein: 30 gramsDietary fiber: 7 grams

 

[BatZgirl]

AUTHORIZED - Carrot, tuna and rasin salad

1 serving
1 to 2 raw, peeled carrots1 small can white tuna packed in water1/8 cup raisinslemon juice to taste(adjust portion size to fit individual; portion of raisinsshould be one quarter of your normal portion size)Use a peeler to make carrot

 

[BatZgirl]

AUTHORIZED - Chargrilled Chicken and pepper pita

1 serving
Heat a lightly oiled griddle pan until hot, add a chicken breast half a red or green pepper and a small onion, cook until well seared, slice open and warm a wholemeal pita bread add the chargrilled chicken and peppers add a spoonfull of your favorite salsa then eat and enjoy!

 

[BatZgirl]

AUTHORIZED - Butter Free Shrimp

1 serving Start with pre-cooked shrimp for a very quick fix!!1 serving size shrimp, cookedtablespoon fresh minced garlic1 serving of pasta of your choice Stir garlic and shrimp together and microwave until hot. About 1 minute will do it. If a little "fishy" add a splash of white wine. Pour off any excess liquid on put on hot pasta.

 

[BatZgirl]

Ceviche - AUTHORIZED

2 servings 2 Filets of Red Snapper (any white fish will do)4 lemons1 tomato dicedfresh cilantro (Chinese parsely)Cut fish into strips and place into ziplock bagsqueeze the juice of 4 lemons into bagchop cilantro and add to bagrefrigerate overnightonce marinated 24hours, remove and drain bag contents and add diced tomato. Serve on lettuce bed and top with 1 tbs of olive oil and 1 tbs of red wine vinegar.

 

[BatZgirl]

CHicken and Pear Salad - AUTHORIZED

1 serving
You’ll need:1 red or yellow Bartlett pears, cored and sliced1 cup chopped napa cabbage*1 portion cooked chicken (diced)1/4 cup sliced radishes1 tbs. chopped green onion 1/2 tbs. sesame seeds, toasted*Savoy or green cabbage can be substituted.Vinaigrette Dressing:Combine 1 tbs. each vinegar and olive oil, 1 tbs. minced fresh parsley, 1 tsp. grated lemon peel and ½ tsp. crushed thyme; mix well. Cut pear into chunks; toss all ingredients in a bowl, add Vinaigrette Dressing; chill and enjoy.

 

[BatZgirl]

CHICKEN CORN SOUP - AUTHORIZED

2 servings
1 large chicken breast1 sml can creamed corn2 cups light chicken stockDash of hot sauce (optional)Dash of low lite soy1 - 2 tbs lemon juice1 egg - beaten1 serve of flat rice noodles (98% fat free)Heat chicken stock and add corn. Grill or poach chicken breast then shred and add to stock. Add hot sauce, lemon juice and soy to taste. Swirl through egg mix until it forms ribbons in soup. Add noodles and enjoy - great for lunch or dinner, filling and tasty!

 

[BatZgirl]

AUTHORIZED - Chicken Fajita

1 serving 1 portion chicken breast, sliced1/4 of a green pepper, sliced1/4 of a small onion, sliceddash of ground cuminhabanero or picante sauce1 wheat flour tortilla1 teaspoon nonfat sour creamnonfat cheddar cheeseIn a hot skillet, cook chicken breast (seasoned with ground cumin and habanero sauce) until it’s about half done. Add green pepper and onion and continue to cook. Add more sauce when everything is about done. Warm tortilla in the microwave and spread nonfat sour cream in middle of tortilla. Spoon chicken mixture on to tortilla. Top with nonfat cheddar cheese and more picante sauce.

 

[BatZgirl]

AUTHORIZED - Tuna and Pasta

2 servings This is a great simple and easy recipe when you’re in a rush!1 1/2 cans of tuna, drained2 cups of whole wheat pasta1/4 cup of non-fat or low-fat feta cheese1/4 cup low fat italian salad dressing1. Prepare pasta as per package directions, and strain. 2. Add rest of ingredients and stir lightly.3. Serve in bowls, and enjoy!

 

[BatZgirl]

Baked HashBrowns - AUTHORIZED

6 servings 3 large potatoes cut into hashbrown size chunks1 small onion chopped1/2 cup sliced mushrooms1/2 cup cherry tomatoes cut in half1 tsp oregano3 tbsp campbell soups healthy request very low fat cream of mushroom soup5 tbps evaporated skim milksalt & pepper to tastemix all ingredients in a casserole & baked covered for 1 hour & 15 minutes at 375. Then add 1tbsp fat free sour cream and 1 tbsp fat free shredded cheddar mix well and return to oven under broiler for about 10 minutes until brown & bubbly.Serve one portion with a portion size grilled chicken breast and a tossed green salad. It’s also really good as leftovers especially for breakfast with a portion of scrambled egg whites.

 

[BatZgirl]

AUTHORIZED - Banana Bread

2 servings In Medium Bowl Combine:3 TBS Plain Protein Powder1/2 Cup 100% Stone Ground Whole Wheat Flour1 Tsp Baking Powder1/8 Tsp Baking Soda1/4 Tsp CinnamonIn Small Bowl Combine:1 Medium Banana (Starting to turn brown), mashed1 Egg White1/4 Cup Unsweetened Apple SauceAdd wet ingredients to dry. Stir until moistened.Divide batter into 2 mini-loaf pans and bake in toaster oven at 350 for 20 minutes,ORPut all batter into 1 mini-loaf pan and bake at 350 for 25 minutes,ORUse a regular muffin pan to make 4 muffins. Bake at 350 for approximately 15 minutes.This recipe makes 2 servings, so 1/2 of the batter is a meal. Each serving has 38g Carbs and 25g Protein!What I like about this recipe is that it is all natural, no artificial sweeteners and no oil. It tastes just like regular banana bread and takes only minutes to prepare! I make 2 in the evening and then bring one to work for my mid-morning snack the next day. I love warm banana bread, so I just heat in the microwave for a few seconds and it’s delicious! Enjoy!!

 

[BatZgirl]

AUTHORIZED - Chips and Cheese Salsa

2 servings 1 Sprouted Wheat of Whole Wheat Tortilla1/2 C. non-fat Cottage Cheese1/4 C. SalsaCut WW Tortilla into triangles. Bake in oven @250 until dry and crisp (about 1 hr). I do a whole pan full and store in a airtight bag.Mix non-fat cottage cheese and salsa together and enjoy with crisp chips. Great snack especially with the sprouted wheat tortillas

 

[BatZgirl]

AUTHORIZED: Curry and Rice

2 servings
Ingredients:2 portions of extra lean ground beef1 finely chopped onion5ml medium curry powder10ml cape curry blend5ml ground ginger1 tin of chopped peeled tomatos/crushed tomatosPinch of salt and pepper1. Spray a saucepan with non-stick cooking spray. Fry the curry powders with the ginger until fragrant. 2. Add the onion and stir-fry until brown.3. Add the mince, salt and pepper and cook until brown. 4. Add the tin of tomatos.5. Allow to simmer for approximately 30 minutes.6. Serve over a portion of brown rice or basmati rice with a green salad. ENJOY!!

 

[BatZgirl]

AUTHORIZED: COttage Cheese Shake

1 serving Let me first state for the record that I HATE cottage cheese with a blinding virulent passion, but since it gets such high marks for protein quality I wanted to find a way to add it to my diet. This is my solution, and it’s very easy for those of you who are recipe challenged and actually tastes surprisingly good. Take a serving of low fat cottage cheese, one of the fruits from the approved list (preferably chopped), one cup of water, one packet of equal, one cup of chilled water, and one cup of crushed ice. Throw it all in a blender and liquefy it. It works well with strawberries or a banana, but my favorite is with a whole orange. It has a frothy Orange Julius kind of quality.

 

[BatZgirl]

AUTHORIZED - ICE Cream

2 servings
VERY simply--just freeze your Myoplex shake after blending the powder with skim milk! Add some strawberries or banana slices too. Enjoy ice creamtreats all day long!

 

[BatZgirl]

AUTHORIZED: BETTER THAN BISQUICK PANCAKES

1 serving Simply combine 1/2 cup oatmeal, 1/2 cup cottage cheese, and 4 egg whites into a blender and make into a batter. Cook like regular pancakes and enjoy.

 

[BatZgirl]

AUTHORIZED: Banana Bread

2 servings This recipe is quick and delicious for those mornings when time is of the essence. Blend together one banana and 1/2 cup low-fat cottage cheese.Top two slices of whole wheat toast with the mixture and enjoy

 

[BatZgirl]

AUTHORIZED: Blueberry smoothie

One scoop of vanilla protein powderOne lowfat or light blueberry yogurt1 cup of skim milk8 ice cubesPlace ingredients in blender and mix until smooth. Pour in cup and enjoy!!! Other yogurt flavors can be used, but I have found blueberry to be the best.

 

[BatZgirl]

AUTHORIZED - ALMOND LATTE MYOPLEX

1 serving In advance, brew your favorite coffee, pour into ice cube tray and freeze. To a serving of vanilla myoplex add 3-4 drops almond extract and 3 frozen coffee cubes and blend. Great for a little extra kick in the mornings or for a late evening sweet craving.

 

[BatZgirl]

AUTHORIZED: all in one scramble

2 servings 2 portion-sized baked potatoes1 8 oz. carton egg-beaters2 slices whole-wheat bread2 slices fat-free turkey (cut into small pieces)1/2 cup salsa (the hotter, the better)Grate potatoes with a cheese grater (like making hash browns). Cook in Pam-coated frying pan until golden brown. Drain if necessary. Add egg-beaters. Once egg-beaters start to become firm, begin to miz while adding bread slices and turkey. Continue cooking and keep mixing well. Add salsa and continue to mix over heat. Once the moisture in the salsa has disappeared, you’re ready to go! Enjoy!

 

[BatZgirl]

INFO for yosshimura

Ive posted some authorized recepies form my list that Ive put together, but this doesnt mean you will get the results of the Body for life! You need to buy / borrow the BFL Book from someone it contains all the info you need to build your body for life, including tips and facts about nutriiton, training and how you (personally) shoud be eating

Good luck with the challenge, if you need any help please feel free to post me a message

 

[yosshimura]

Batz , thanks for the recipes ! That will be quite a start on the food portion for me .

Yeah, I am definitely buying the book, but after buying a box of EAS shake mixes today I am broke for a few days
But, I AM going to get it, no question....if I am working out and working on changing my eating habits, investing my time and money into all this, the price of the book would be foolish not to buy

 

[BatZgirl]

No prob

Glad to help

Im in my 3rd week of the challenge, so if you need any further info feel free to let me know but do yourself a favour and get the Body for life book )

 

[BreezeKeeper]

BOOK BUYING

That's fine, I will check Amazon for the book then.

I was hoping there was something online so I wouldn't have to figure calories, fat, etc the old fashioned way (guess I am used to doing things online ) .

thanks

Amazon's OK...but I suggest

www.bestbookbuys.com, or
www.mysimon.com

The first one searches around 30+ used book dealers then lists them in order of least to most expensive - including shipping. Can't hurt to look around. I used it and it found Duschaine's BodyOpus on Half.com for $17....50% off retail.

I'm learning that its true...there's no cutting corners. Buy the book, read it. I did their BFL for 5 weeks before contracting pneumonia (did not supplement with glutamine and was getting like 3hours sleep each day), but I followed their plan and my god what it did in 5 weeks was spectacular---dropped 8lbs of fat and gained 3lbs of muscle, naturally.

B

 

[mocella]

I glanced through the book. I'd suggest checking it out from your library before you buy it. There were meal plans for 2 days in the version of the book that I had. About the only thing it had for the meals was what foods were good for carbs/fats/proteins, but didn't really get into what proportions to use in each meal. You'll probably get more useful info from this forum if you use the Search button and type in "BFL recipes" or something along those lines.

 

[BatZgirl]

?

I glanced through the book. I'd suggest checking it out from your library before you buy it. There were meal plans for 2 days in the version of the book that I had. About the only thing it had for the meals was what foods were good for carbs/fats/proteins, but didn't really get into what proportions to use in each meal. You'll probably get more useful info from this forum if you use the Search button and type in "BFL recipes" or something along those lines.

In the book the proportions is to choose a carb and protein from the list. You should be eating a PORTION of each. A portion is either the size of your clenched fist or the palm of your hand. The book is a good buy and if you have one you'll know exactly what I mean

 

[mocella]

I think if the book had the amount of recipes that you posted in this thread it would have been much better. Like others have said in the various BFL threads on this board, the book is a good buy for the newbie, but maybe worth a skim if you've been around for a while. There were about 5 pages of decent info that I found - the food charts (I've seen info like this on this board as well). I found much more concise info in threads on this board than in the book (ie, your recipes), and that was the reason I wanted to check out the book so I was a bit disappointed. That was why I recommend to maybe look at the book before ordering it - for some, it's probably a great tool, for others, it's worth a quick glance, if that.