So I am looking in the mirror this morning and the realization that although alot of weight has come off (55 lbs in 18 mos) there is still another 10 lbs to go. My feeling is that being tighter on my nutrition is the key. I have found that when I am jut given the directions (i.e.: workouts from my coach) I function and accomplish the most. Last winter I bought a book called “Gold Medal Nutrition” which was a great in discussing the science of nutrition but was not very prescriptive in meal ideas. I am looking for something that will give me the meals I need (I don’t mind eating the same things week after week by the way). Explanation as to why they are good is okay but I need the meals themselves. So here is what I am looking for:
2 weeks worth of meal Ideas (Breakfast, lunch and Dinner)
Discussion of how to fuel and when
Sport specific (or least to endurance athletics)
Any ST’ers know of a book that fits this criteria? Thanks in advance!
if you have lost that much weight you should keep it up that is a lot of weight. of course the weight will come off a little slower but as long as it comes off you are doing great.
Thanks for the support. In all honesty though, I have really plataeued for the last 3-4 months. I just need some black and white direction. Perhaps the answer is to go to a nutritionist. Guess I was hoping for the cheaper version!
If youre serious id say cut out dairy, cut out sugars, cut out snacks, cut out big meals, cut out saturated fats, limit fruits to early in the day. Drink only water, eat only whole grain foods for carbs(whole wheat pasta, oatmeal, whole wheat breads, brown rice), eat vegetables to get your vitamins, eat lean meats(chicken and fish) and eggs for protein, eat 5+ smaller meals a day(frequency over size), if you go out to eat dont finish the meal, eat half and eat the other half a few hours later as most restaurants portions are huge in cals. Theres no easy way to do it, i assume if youre posting this here youre doing some type of training so thats good, plus youve already lost a ton of weight which is great. Id say add a short run or weight training session every single day to your training as well, completely separate from your regular workouts though. This spacing out of meals and workouts will get the metabolism going full speed and it will be doing work for you which really makes a difference over time. Free calories burned! Muscles require fuel and therefore the more lean mass you carry, the more your metabolism works then as well. Its a win, win situation. If you dedicate yourself, 10 lbs is nothing. Remember its a lifestyle change, not just a change in the foods you eat in order to get and keep the body you want. Once you get to where you want you can throw in foods you enjoy that arent as healthy, in moderation. I think you’ll find you enjoy what youve created(body wise) so much that you wont want to ruin it with comfort food, which is what junk food is anyways. Hope that helps
check out fod for fitness by chris charmichale, I am a chef and there alot of good rescpies in it as well as good information. There is also a companion cookbok.
Great ideas everyone. Thanks for the help. I did get a tip about calorieking.com. Apparently for 45 bucks per year they offer a turn key nutrition planning system completye with grocery lists. I am in for the hard work of eating right. Admittedly I am a little more lax about it than I was 30 lbs ago but more often I find myself going to the fridge to make a lunch to take to work and there is just not the stuff I need. I work about 65 hrs per week and have two kids under the age of three so I am out as far as grocery shopping. My wife will stock me up according what I need, I was just hoping to be able to give her really specific lists I guess.
I do train about 7-10 hrs per week (Oly and sprint distance for now) and so my concern is that if I am not careful I can under eat as well as over eat.
Chris Carmichael’s Food for Fitness
Joe Friel/Loren Cordain’s Paleo Diet for Athletes
It’s written more for women and younger athletes but I like the nutrition info in Suzy Favor Hamilton’s book, Fast Track
Bill Phillips’ Body for Life
Also Runners’ World website has a nutrition guide program - for a small fee they give you meal plans for a month (I think it is less than 10 per month?) check it out. You can request vegetarian, non-lactose, etc.
I am also on the last 10 lbs, after having been very skinny all life long, gained ~27 lbs about 2 years ago and now lost ~15.
Good luck.