March 22, 2010. I was so happy to speak with my trainer Tim this morning. I truly needed help! He looked at my practice food log from last week and said “Now you know what "normally happens" when people start to navigate their way through this jungle” He promised it will be much easier as we go along.
He said that he likes to start out by letting people “skin their knees” (trying to eat correctly all by themselves). Now he is going to pick me up and help me along. He said to use last week as a learning experience. I’m on a journey to learn healthy habits and change bad habits. Yay Tim!
The main thing is to set goals, hit my numbers, and keep it simple. Tim’s most successful clients eat 20-30 food items over and over all week long and they are usually within 5 g of their target numbers each day. I want to be like them! I asked him if I could see food log samples of these super-stars and he wouldn’t let me. “Other people’s menus and lists don’t work”. I need to eat what I like and there’s nothing I can’t eat… portions are the key! I need to hit the target numbers, not eliminate the food I love.
My goal is to lose at least 2 lbs a week for 10 weeks by exercising 6 days/week and sticking to this food plan: 1548 calories a day, taking in 138 grams of protein, 155 g. carbohydrates and 42 g fat. It’s that simple. My basic formula is to eat 5 small meals per day with 30g protein, 28g carbs and 8g fat. Always hit these numbers!
Protein is the most important element, and so far the hardest number for me to hit. Tim suggested I get protein powder and drink protein shakes throughout the day. I found that it tastes the same (yucky) whether I mix it with soy milk or skim milk, so I’m using soy. Soy milk has less calories, carbs and cholesterol and almost as much protein.
I’m posting my pitiful “before” picture today. That alone should prove my loyalty and commitment to this program: Set Goals, Hit Numbers, and K.I.S.S!
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