Please Scroll Down to See Forums Below
Que's Journey begins
- Thread starter que_66
- Start date
que_66
New member
I've remained at a plateau for way to long, I know that something isn't right and I need some help to figure it out. I've gone over things and I'm just not seeing it so I'm posting my food and stuff.
Due to my work schedule I'm going to focus on re-tooling my diet. I feel that my diet is the key and is 90+% of the battle. I'm including the reasons 'why' something is the way it is but feel free to ask and critique.
Time is a major issue - I have none:
I get up by 6am, go to work at job 1 till 4pm, start job 2 at 5pm till 10pm, home by 10:30, clean up, change for bed, eat something, take 2 melatonin tabs, crash until the alarm goes off. Lather, rinse, repeat.
Exercise:
job 2 is physical labor, generally I spend at least 4 of the 5 hours of my shift in motion moving, lifting or shifting freight in some manner.
weight:
160 & I feel squishy
calorie range:
1600 - 1920 (10-12x body weight)
macro split:
40/30/30 (I'm hypo-glycemic. No food allergies) I'm trying to get my calories more evenly spaced throughout the day and I find myself starving after I get home from job 2 and 1 tbsp of npb isn't cutting it so I'm thinking that I should switch things around and have a protein shake before bed. Suggestions?
bf:
I don't know but I want to schedule a bmi test soon. They put electrodes on you for a minute and then the pc spits out the results. No food or drink prior to the test so I want to schedule it for 7am on a day off......I just need the day off.
Liquid intake:
1 pot of coffee every morning (48 oz) splenda & ff creamer. Some mornings I remember to throw a tsp of glutamine in there, other mornings I forget. Hot tea (green tea, black tea) Crystal light, water and an occasional diet coke if I really feel like cheating at a time that isn't a scheduled cheat meal. (shhhh my brain thinks diet coke is a cheat so let's just leave it at that ok....) I try to have 1 bottle of water with each meal but sometimes I don't make it.
meats:
mostly pre-cooked, pre-packaged meat, low-sodium if I can find it. I know processed is bad but it's the lesser of two evils - it's either pre-packaged so I can throw something together quickly or I'll hit the drive-thru. I know this about myself because I've done it.
fish:
I only get to cook this on a day off and I usually have Talapia, whiting or once in a great while salmon. Canned tuna in water.
eggs:
I can't even stand to look at them right now let alone eat one.
oatmeal:
I use the quaker instant oats that come in the big tube-like container. I don't use the pre-packaged stuff but I dont have time to cook the old-fashioned kind.
cream of wheat:
occasionally I eat cream of wheat for breakfast. This is the pre-packaged plain flavor kind.
green veggies:
I love green veggies. I generally have broccoli, green beans, sugar snap peas or lettuce. The broccoli and green beans are the frozen kind but the sugar snap peas are fresh & since they are fresh I don't get them as often. Don't even suggest lima beans - - those are nasty and I'm not eatin 'em either.
potatoes:
I buy the sweet potatoes that are already individually wrapped. All I have to do is throw them in the microwave.
rice:
If I have rice it's the brown rice in the boil-in-bag.
bread:
I love bread. One of the more difficult items for me to give up. I eat the Healthy choice flax & omega3 bread, whole wheat pita pockets made with flaxseed & honey and I just bought some 'flatbreads' that are very close to the pita pockets in macros.
good fats:
Skippy Natural peanut butter, olive oil cooking spray, fish occasionally on the weekends.
Soy milk:
Silk Lite Vanilla flavored. I use it for protein shakes.
Cheat meal:
A cheat meal is a cheat meal, not a cheat day or a shovel-everything-I-can-get-my-hands-on-in-my-mouth binge. It's usually 2 pieces of pizza, breadsticks & garlic sauce with a diet coke. Yes, I said DIET coke.
Protein bars:
I don't have any right now but I like the Pure Protein Chocolate Deluxe bars.
Protein powder:
I have Vanilla body fortress. I'm not sure what 'azz' tastes like but I think it's called bf vanilla.
supps: Basically there aren't any for awhile other than the standard multi-vit, C, occasional zinc, garlic and melatonin before bed. Oh yeah - glutamine (I'm almost out)
Things I can't stand to eat right now: eggs, tuna, applesauce
Ok, these are basically the foods that I eat on a regular basis, I'm sure I've left something out. Right now I have to run off to the store but I'll post the proposed food breakdown when I get back.
Due to my work schedule I'm going to focus on re-tooling my diet. I feel that my diet is the key and is 90+% of the battle. I'm including the reasons 'why' something is the way it is but feel free to ask and critique.
Time is a major issue - I have none:
I get up by 6am, go to work at job 1 till 4pm, start job 2 at 5pm till 10pm, home by 10:30, clean up, change for bed, eat something, take 2 melatonin tabs, crash until the alarm goes off. Lather, rinse, repeat.
I'm trying to make sure that I get enough sleep but generally it's less than 8 hrs.
I try to have my "dinner" just before I leave job 1 on days I work both.
Cooking is done on a 'job 1 only' day or a day off of both.
I have 1 hour between job 1 and job 2 in which I go home, take the dog out, change clothes, eat something & get to work.
Exercise:
job 2 is physical labor, generally I spend at least 4 of the 5 hours of my shift in motion moving, lifting or shifting freight in some manner.
weight:
160 & I feel squishy
calorie range:
1600 - 1920 (10-12x body weight)
I tend to eat at the low end on days I don't work both jobs, on days I do work both jobs I eat mid to high end of the calorie range.
macro split:
40/30/30 (I'm hypo-glycemic. No food allergies) I'm trying to get my calories more evenly spaced throughout the day and I find myself starving after I get home from job 2 and 1 tbsp of npb isn't cutting it so I'm thinking that I should switch things around and have a protein shake before bed. Suggestions?
bf:
I don't know but I want to schedule a bmi test soon. They put electrodes on you for a minute and then the pc spits out the results. No food or drink prior to the test so I want to schedule it for 7am on a day off......I just need the day off.
Liquid intake:
1 pot of coffee every morning (48 oz) splenda & ff creamer. Some mornings I remember to throw a tsp of glutamine in there, other mornings I forget. Hot tea (green tea, black tea) Crystal light, water and an occasional diet coke if I really feel like cheating at a time that isn't a scheduled cheat meal. (shhhh my brain thinks diet coke is a cheat so let's just leave it at that ok....) I try to have 1 bottle of water with each meal but sometimes I don't make it.
meats:
mostly pre-cooked, pre-packaged meat, low-sodium if I can find it. I know processed is bad but it's the lesser of two evils - it's either pre-packaged so I can throw something together quickly or I'll hit the drive-thru. I know this about myself because I've done it.
fish:
I only get to cook this on a day off and I usually have Talapia, whiting or once in a great while salmon. Canned tuna in water.
eggs:
I can't even stand to look at them right now let alone eat one.
oatmeal:
I use the quaker instant oats that come in the big tube-like container. I don't use the pre-packaged stuff but I dont have time to cook the old-fashioned kind.
cream of wheat:
occasionally I eat cream of wheat for breakfast. This is the pre-packaged plain flavor kind.
green veggies:
I love green veggies. I generally have broccoli, green beans, sugar snap peas or lettuce. The broccoli and green beans are the frozen kind but the sugar snap peas are fresh & since they are fresh I don't get them as often. Don't even suggest lima beans - - those are nasty and I'm not eatin 'em either.
potatoes:
I buy the sweet potatoes that are already individually wrapped. All I have to do is throw them in the microwave.
rice:
If I have rice it's the brown rice in the boil-in-bag.
bread:
I love bread. One of the more difficult items for me to give up. I eat the Healthy choice flax & omega3 bread, whole wheat pita pockets made with flaxseed & honey and I just bought some 'flatbreads' that are very close to the pita pockets in macros.
good fats:
Skippy Natural peanut butter, olive oil cooking spray, fish occasionally on the weekends.
Soy milk:
Silk Lite Vanilla flavored. I use it for protein shakes.
Cheat meal:
A cheat meal is a cheat meal, not a cheat day or a shovel-everything-I-can-get-my-hands-on-in-my-mouth binge. It's usually 2 pieces of pizza, breadsticks & garlic sauce with a diet coke. Yes, I said DIET coke.
Protein bars:
I don't have any right now but I like the Pure Protein Chocolate Deluxe bars.
Protein powder:
I have Vanilla body fortress. I'm not sure what 'azz' tastes like but I think it's called bf vanilla.
supps: Basically there aren't any for awhile other than the standard multi-vit, C, occasional zinc, garlic and melatonin before bed. Oh yeah - glutamine (I'm almost out)
Things I can't stand to eat right now: eggs, tuna, applesauce
Ok, these are basically the foods that I eat on a regular basis, I'm sure I've left something out. Right now I have to run off to the store but I'll post the proposed food breakdown when I get back.
Last edited:
que_66
New member
with regard to my previous post how does this sound for a meal plan if I need more of "something" before I go to bed:
Days when I work both jobs:
Meal 1 - coffee, oatmeal w/protein powder
Meal 2 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 3 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 4 - meat wrapped in bread, possibly throw some lettuce in it. with water/CL or tea
Meal 5 - protein bar (this would be on my 15 min break at job 2)
Meal 6 - protein shake and/or PBJ sammich
Not to fall below or exceed my calorie range of 1600-1920
Days when I don't work both jobs:
Meal 1 - coffee, oatmeal w/protein powder
Meal 2 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 3 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 4 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 5 - fish, green veggie or rice or sweet potato, water, CL or tea
Meal 6 - protein shake and/or PBJ sammich
Not to fall below or exceed my calorie range of 1600-1920
Depending on the calorie spread I have the flax/omega 3 bread, flatbreads & Skippy NPB to work in there.
Since I've learned why the different types of proteins are used I thought I might get some casein for the "before bed" meal so that it stays with me longer.
A big ole kiss
to Miss24K and DaisyGirl for the info.
Days when I work both jobs:
Meal 1 - coffee, oatmeal w/protein powder
Meal 2 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 3 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 4 - meat wrapped in bread, possibly throw some lettuce in it. with water/CL or tea
Meal 5 - protein bar (this would be on my 15 min break at job 2)
Meal 6 - protein shake and/or PBJ sammich
Not to fall below or exceed my calorie range of 1600-1920
Days when I don't work both jobs:
Meal 1 - coffee, oatmeal w/protein powder
Meal 2 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 3 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 4 - meat, green veggie/rice/sweet potato with water/CL or tea
Meal 5 - fish, green veggie or rice or sweet potato, water, CL or tea
Meal 6 - protein shake and/or PBJ sammich
Not to fall below or exceed my calorie range of 1600-1920
Depending on the calorie spread I have the flax/omega 3 bread, flatbreads & Skippy NPB to work in there.
Since I've learned why the different types of proteins are used I thought I might get some casein for the "before bed" meal so that it stays with me longer.
A big ole kiss
to Miss24K and DaisyGirl for the info.
que_66
New member
In keeping with the two previous posts........
I have a question on measuring - - when I'm measuring frozen green beans
I put the plate on the scale,
zero the scale,
put the frozen green beans in until it says 8 oz.
Here's the dumb question:
Is 8 oz of frozen green beans the same as 1 cup of green beans?
I'm looking at everything I'm doing - right down to "Am I measuring or logging my food wrong."
I have a question on measuring - - when I'm measuring frozen green beans
I put the plate on the scale,
zero the scale,
put the frozen green beans in until it says 8 oz.
Here's the dumb question:
Is 8 oz of frozen green beans the same as 1 cup of green beans?
I'm looking at everything I'm doing - right down to "Am I measuring or logging my food wrong."
J
Jamie Lynn
Guest
Sounds like a plan to me, I know you can do this Que!!! You rock girl!
No to ^^ this post.
That seems like a lot of complex carbs, not that there is anything wrong with carbs but this is what i see
Both jobs (how many days a week is this btw)
oatmeal
rice/sweet potato
rice/sweet potato
bread
protein bar (carb content???)
sammich (= bread I assume??)
Not Both
oatmeal
rice/sweet potato
rice/sweet potato
rice/sweet potato
rice or sweet potato
sammich
How are you measuring this rice & sweet potatoes as those carbs & cals add up.
IMO you are lacking alot of fat and all those carbs are making you more hungry. What are the macros??
Green bean measurement, if it calls for frozen measurement then yes that is correct. I wouldnt worry too much about the cals consumed from broc, green beans or spinach etc .. those IMO arent causing the issue unless you have some allergy to green veggies
That seems like a lot of complex carbs, not that there is anything wrong with carbs but this is what i see
Both jobs (how many days a week is this btw)
oatmeal
rice/sweet potato
rice/sweet potato
bread
protein bar (carb content???)
sammich (= bread I assume??)
Not Both
oatmeal
rice/sweet potato
rice/sweet potato
rice/sweet potato
rice or sweet potato
sammich
How are you measuring this rice & sweet potatoes as those carbs & cals add up.
IMO you are lacking alot of fat and all those carbs are making you more hungry. What are the macros??
Green bean measurement, if it calls for frozen measurement then yes that is correct. I wouldnt worry too much about the cals consumed from broc, green beans or spinach etc .. those IMO arent causing the issue unless you have some allergy to green veggies
que_66
New member
Both jobs:*Bunny* said:
I work 6 days per week at one or both jobs. Job 1 is M-F, Job 2 is 4 nites per week. I generally wind up with 1 day off from both jobs each week.
I never have rice & sweet potato's in the same meal. (I should have used the word "or" in each line.) So it's generally:
meat & sweet potato OR
meat & veggie OR
meat & rice
Oatmeal is measured dry before cooking.
Rice is measured after it's cooked.
Sweet potato's are literally measured with a ruler for length and width prior to cooking.
Bread is flax & Omega3. 1 serving is 2 slices and breaksdown to Cals:80, Fat: 1g, Carb:17g, Protein:5g
The majority of my fat comes from Skippy NPB.
The protein bar breaksdown to Cals: 170, Fat:5g, Carb:2g, Protein:20g
I know you're busy with lots of things so thanks for taking the time to look at this.
x millionSimilar threads
