CelticWolf25s Life Line (FOOD LOG)

C

CelticWolf25

New member
Hello everyone!
First and foremost I would like to thank you for taking time out of your busy day to take a step into my life by clicking on and reading this thread. I will try to do my best in returning the favor even though my advice and fitness life experiences are very limited. Sometimes all we need is a view from a different perspective no matter how well established we are.
I am a 26 year old male. 6 feet tall and 299 LBS. My heaviest was about 360 LBS a few years ago. I ended up getting so sick of how I looked, I crashed (diet only) to 270.. gained 30 back. Since then I was put on blood pressure medication. Blood pressure was 174/106. AT 25 YEARS OLD!!! Since that day I have cut my salt and quit drinking all soda...(even diet.) I don't have a death wish.
Now that my blood pressure is under control by medication, I am starting myself on an exercise regiment. I have been walking 4-6 miles a day @ 3.5 mph for about 2 weeks now. Tried Jogging and walking, knees felt stressed. My long term plan is to be able to run.
Since I have not seen much of a difference on the scale, I was going to log all my food consumption on this thread. Hopefully will shed some light on a path. I do know that I have a big problem with eating before bed, Needing to feel full to be able sleep. If I do not ear or eat very little, I would not be able to sleep. I also wake up out of a dead sleep to eat a full meal to be able to go back to sleep. Any help in that area would also be very beneficial since i still eat before bed also.
Again I would like to thanl you for taking the time...
Have a nice day...
Celtic
 
2330 - 3.5 serving size bag of Chex Mix Bold
0030 - Arnold Palmer Lite by Arizona - 150 calories
0230 - Chicken salad with Reduced Fat Ranch Dressing - 550 calories
0430 - 2 cups of coffee with non-dairy creamer
0730 - liter of water
0900 - 2 cups of Cheerios with 16oz of 2% milk
1330 - 1 wheat wrap, spoon of reduced fat sour cream, 1/4 cup of shredded cheese, 3 ounces of steak, hot sauce, 12oz of skim milk
 
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Hi Celtic... Congrats on your start!

I really hear ya about the late night eating thing... I can go all day without eating anything no problem, then late night pop on a movie and eat into food coma, and CRASH! If I don't eat much at night, (like lately) I will wake up out of a dead sleep and hear the leftovers serenading me from the fridge... Gads! Its rough, but if you can get past the first week of reduced intake it gets a bit easier... I have relapsed more times that I care to discuss.. ha ha... but this forum does keep you honest... with others, but mainly to yourself...

Welcome and nice to see you here! :hurray:
 
2030 - pita wrap, spaghetti sauce, 1/3 cup of shredded cheese. Vegetables.
0030 - check mix bold. 3.5 serving bag
0200 - 2 cups of coffee. Nondairy cream.
0330 - chicken salad from Burger king
 
Do you work the night shift? Your eating times appear that that is the case.

Do you have any food allergies? Medical issues other than the high bp?

Can you lift weights? (do you have access to a gym?)

You seem to be big on the instant/quick food. Do you have an aversion to cooking? or a very busy schedule?
 
Lol. Yes I work midnights. No food allergies that I am aware of. No medical issues other than BP. Unfortunately I do not have access to weights. With 8 years restaurant experience, I could cook if I desired, but living out the bachelors dream. Lol
 
Okay. I suggest you do the following:
-Try to make your "meals" a little more substantial... a bag of chex mix or an arnold palmer lite is not a meal... or a snack for a guy that is trying to get leaner.
-Make it a point to eat 5-6x everyday, and have a complete source of protein at every one of those meals... or at all but one of them. (Complete source = complete amino acid profile = meat, eggs, whey, cottage cheese... yes there is protein in nuts, no it is not complete... nuts can be used as a source of healthy fat, but in moderate amnts.)
-Keep walking

ie:
meal 1: 1c scrambled egg whites from carton (8whites)
2tbsp shredded lowfat mozzarella
salsa and hot sauce to taste
2-3 small whole grain tortillas, not totalling more than 36g carbs btwn them (aim for 30-36g carbs)
2g fish oil caps (2x1000mg omega 3 capsules) *UNLESS you take any bloodthinner type meds, then check with your Dr first about whether ornot you should use the omega 3*
--make burritos, everyone likes burritos
-OR-
1c whites as above
1/2c quick oats, pre-cooked measure
2g fish oil
-OR-
1c kashi go lean cereal
1c skim milk
4 egg whites as above
2g fish oil


meal 2: 40g protein from whey protein powder with water.
get a good one, from a supplement store, not walmart or costco
have 2 med apples or 2c unswtnd berries with it, eat fruit separate if on go, or make a smoothie if at home. (shaker cup with lid with dry protein in it, take with you on go, add water when ready and shake, bring fruit with you).

meal 3:
5oz chicken breast or turkey breast meat (cook a bunch and keep in fridge or freezer, cook 1wks worth at a time)
1c rice or 6oz yams
1c green fibrous veg
-OR-
if you are on the go, go to subway, get a 6inch flatbread with 2 chicken breasts (you ahve to ask for the 2nd one), get veggies on it, use mustard and a little bit of fat free or lowfat mayo wahtever they got like that.

meal 4-mid afternoon:
shake like above, except no fruit, have 1oz almonds or cashews

meal 5- dinner
5oz chicken or turkey breast
large green salad
2tbsp parmesan
small amnt of lowfat low carb dressing
1teaspoon unheated extra virgin olive oil or grapeseed oil on veg or sald as well
-OR-
every now and again a 5oz steak (get a leaner cut, top sirloin or eye of round or top round) or 5oz salmon
have a salad or green veg
low carb lowfat dressing
NO ADDED OIL to this one, NO CHEESE to this one

meal 6: pm snack
1c cottage cheese 1%
sprinkle a small amnt of bluberries on it, add splenda and cinnamon if you want.
2g fish oil caps (2x1000mg omega 3 capsules) *UNLESS you take any bloodthinner type meds, then check with your Dr first about whether ornot you should use the omega 3*
if you are absolutely gonna die of munchies have some NO FAT NO BUTTER popcorn, airpopped or another kind w/o any fat or butter or margarine or becel or whatever, can use a small amnt of salt and seasoning.

*Due to your BP issue, you will want to keep salt very low, and when you use it use 1/2salt, or low sodium soy sauce, and only a small amnt. smae goes for other flavour stuff... you can use hot sauce and salsa, BUT be mindful of salt due to BP issue.

Drink 5-6litres of water per day (1 gallon is 4 litres)

Coffee is okay, no sugar added, splenda is ok, if you are okay with it. 2tsp coffeemate per day.

diet pop is fine, unless you are not fine with it. same goes with crystal light. BUT these things DO NOT count in your water intake.

Walk for 35-45mins/day at 3.5-3.7, on a 1.0 incline, 4-5x/week. try not to take 2 days in a row off.

If you have concerns let me know. Ideally this would just be the start.
1x/week have a free meal from meal 5 onwards and have a few snacks after of your choice, do not stuff your face sick, nor weigh yourself for a few days after, it will be artificially high due to glycogen and water retention for a few days.
weigh yourself on the morning OF the day OF your cheat/free meal.

GOD BLESS!

-------
All info contained in this post is merely advice, and is not to be construed as medical treatment of any kind.
 
Just a note. you said you are decreasing your salt intake, but many of the foods you are listing in your log are high in salt....so you may want to track this more actively. The salt can add up quickly, especially when eating out.
 
Just browsing journals and wanted to pop in and say Hi and welcome to the forum! Good luck with your weight loss. :)
 
shygemini said:
Just a note. you said you are decreasing your salt intake, but many of the foods you are listing in your log are high in salt....so you may want to track this more actively. The salt can add up quickly, especially when eating out.
Click to expand...

I know the chex mix is higher in salt but what else is? I don't feel that I am eating too bad.
 
You can't cut yourself off from everything you like cold turkey... that sets yourself up for failure right off the bat... moderation and decreasing slowly is way better... especially with salty things... it takes a while for taste buds to change... i find that things I used to like are way to salty... almost unpalatable now... slow decrease is best... you are doing fine!
 
CelticWolf25 said:
I know the chex mix is higher in salt but what else is? I don't feel that I am eating too bad.
Click to expand...

Reduced fat ranch dressing (likely high in salt since low in fat)
Shredded cheese
Chicken salad from BK (likely high in salt since fast food)
Subway (almost always high in salt)


Those are the things i noticed (in addition to the chex mix). I never said you were eating that badly, simply that i notice many high salt items, when you mentioned you are trying to decrease salt intake.
 
CelticWolf25 said:
honestly I use very little dressing on my salads. Like 25% of a packet.
Subway is better than Jimmy Johns sodium -wise.
Click to expand...

Maybe so (i don't know what jimmy johns is) but your turkey 6 inch sub has 1000 mg of sodium...which personally i feel is quite high.
 
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