Meal plan

And another diet makeover /  by Stephen Cooper


Coop,
Thanks for the feedback!
Quick question on eating - do you have a particular opinion on calorie counting?
I prefer not counting calories.  It's a pain in the butt and makes each meal an ordeal.  If you had to lose a certain number of pounds by a certain date, then counting calories would be the way to go...but long term no. 
I've been sticking with a Paleo-ish diet (ie: no bread/grains), but not counting calories at all.  I'm starting to wonder if perhaps I should start doing so.  Particularly when it comes to good fats (nut consumption, primarily).  I find myself grabbing a handful of unsalted almonds or walnuts (anywhere from 10-30) when I need a little snack.  I try to do this only time a day, but know there are days I'll do this twice a day and am thinking perhaps I'm overdoing it from a calorie/fat perspective.  I haven't been dealing with many cravings - but find myself drawn to the nuts as my cheat/snack food.
You may be right.  Stick to 10 or so for a snack. 
Here's my typical day:
8:30am B'fast:  1 fried egg (in olive oil or nothing), steamed green beans or carrots, 16 oz water.
10:00 am Mid morning: 1 cup coffee, w/ a little nonfat or lowfat milk, no sugar.  
11:00am - Mid morning: Yesterday & today, I added a tangerine in - but usually nothing or about 10-15 almonds or walnuts.
2:00 pm Lunch:  Reduced Calorie Chinese Chicken Salad from Trader Joe's - it's 3 oz chicken breast meat, romaine, cabbage, scallions.  I throw out the crunchy noodles and use about 1/4th the dressing.  (I just read all the ingredients in the dressing and corn sweetener, soy sauce, soybean oil, molasses & sugar were in the mix - yuck!!) 16oz water
6:00pm After work/Pre-dinner: almonds/walnuts (20-ish) - this is when I'm prone to overdoing it on nuts!
7:30pm Dinner: 1/2 avocado (some days), 6-8oz grilled chicken (or pork/fish), sauteed chard/spinach/carrots/onions/garlic, 16oz water
10:00pm+ Post-dinner: sometimes more nuts, but not typical (since I should be asleep!)
Maybe too many nuts.  If need be, maybe switch to a protein shake.  If you feel hungry that late at night, and you may try to skip eating completely. 
I've been sticking with the same routine for b'fast and lunch because it's a no-brainer for me.  
As of tomorrow, I plan on swapping out the lunch salad dressing with a homemade dressing.  Is Grapeseed oil ok?
I'm not sure on the Grapeseed oil.  I'll investigate and get back to you. 
 Or should I stick with olive oil?  If so, I plan to use: oil, vinegar (either balsamic or white wine vinegar), mustard & maybe some lemon.  
Any thoughts on my fat (nut) consumption?  Am I overdoing it?  Should I be swapping out for some sort of protein instead?
Your diet looks pretty good overall.  If you have an iPhone, and easy way to track stuff is via Daily Burn food scanner.  There are many out there, but this one is the one I use. 
Thanks a bunch!
Name removed

 

more diet makeover ideas /  by Stephen Cooper

Here's a "makeover" I just suggested for one of our boot campers.

Her diet is in black, my suggestions in blue.

Day 1:

Breakfast at 8:30am: 1 hardboiled egg. 1 cup coffee – no sugar or creamers

Snack at 10am: 1 apple Add some protein and fat, sliced turkey/almonds.

Lunch: salad w/no dressing. 1 pork tamales Cut out the "masa" or outer shell of the tamale...could be very high in calories depending on the brand of tamale.

Snack at 3pm: 1 orange  Once again, add some protein and fat.

Dinner: grilled chicken salad. No croutons.

Drank about a liter of water throughout my day

 

Day 2

Breakfast: 2 hardboiled eggs.   1 cup coffee – no sugar or creamers

Snack:  10:30am - 1 apple Once again, add some protein and fat.

Lunch: Mediterranean food – three beef kabobs, hummus, small salad and 1 pita bread Totally hardcore is to cut out the pita bread.

Snack: 4:30pm – 1 grapefruit  Once again, add some protein and fat.

Dinner at 7:30pm – sushi

Drank a liter of water throughout my day

 

Day 3:

Breakfast at 8:30: 1 hardboiled egg.  1 cup coffee – no sugar or creamers

Snack at 11:00am:  1 orange  Once again, add some protein and fat.

Lunch: foot long turkey sandwich from Subway. Filled with vegetables. Light mayo & mustard. Ditch the bread.  Keep the protein and vegetables.

Snack at 4pm: 1 orange and 1 apple

Dinner: chicken and beef bbq’d.  Over small portion of white rice. (About the size of my fist)  The BBQ beef...Was that made with a sugary based sauce???  Cut out the rice.

Drank a liter of water throughout my day

From the client..."I think what's hard for me is to cut the bread.  Even though I eat whole wheat bread I feel like I still need to eat it."

My response..."Cut out the bread, rice, etc., for 2 weeks straight.  Your cravings will be strong for about 4 days, and then you should be over it.  Increase your good fats too. Olive oil, avocados, etc.."

What To Eat To Lose Fat At Boot Camp Pasadena /  by Stephen Cooper

Get the flash player here: http://www.adobe.com/flashplayer

A New Session Begins /  by Stephen Cooper

Good morning everyone,

Isn't it nice to work out in the morning?  It's warm in Altadena, the sun is out, the burpees are bliss, well maybe not bliss, but we got em rolling.

Speaking of rolling, how about a "shout out" to Christina of the morning class for knocking out the medicine ball crunches with the wall balls.  Way to go Christina!

Welcome new camper, Judy, and welcome back to Nicole.

There are often a lot of questions about what to eat for maximum fat loss, so I've posted a quick video to help.

 

We are at the halfway point for this boot camp session. /  by Stephen Cooper

Today marks session number 6, or half way through this boot camp session.

How are things going for you?

For most of you, you told me that you are taking this camp to lose weight.  How's your progress?

Did you take your measurements and weight at the beginning of this camp like I suggested?

Have you attended all of the sessions?

Are you putting in 100%...and then some?

Are you eating lots of vegetables, lean protein, fruit, and healthy fat?  If not, are you taking a multi vitamin as "insurance". 

Have you added healthy fish oil to your diet either through whole food sources like salmon and other fatty fish?  If not, have you considered supplementing with fish oil pills?

What else can I do to help?  Please contact me directly with any questions.