Fat2Fit Chronicles

I’m still a work in progress and so is my plan for getting ready for summer. I think I’ve come up with a winning combo — at least for the next few weeks. Here it is:

S4S Eating, Fitness and Supplements Plan

• Workout with weights 3 times per week and do cardio 4 times per week
• Drink 10 cups spring water a day
• Have fruit, veggies and EFAs every day
• Eat 1gram of protein for every pound of lean body mass
• Sleep 7-8 hours a day
• Keep carbs, sugar etc low and stay away from high fructose corn syrup, trans fats
• Try to eat natural and organic food, especially when choosing fish and meats

The above may seem like a lot but I already do cardio 3-4 times a week and already started working out with weights about two times per week. I take EFAs (fish, flax and chia) daily and have lots of CLA around. I also have been staying away from high fructose corn syrup and trans fats for almost a year. I buy natural/grass-fed beef, butter and cream cheese when it’s available and try to get Omega-3/DHA milk and eggs – ”when it’s available” is the biggest problem as my closest Harris Teeter has the best variety of stuff but unfortunately runs out of natural grass-fed foods too often.

Getting enough water, eating vegetables and having a steady pattern for sleep are long-standing issues that I intend to overcome. I am close on the sleep thing, only missing the required 7-8 hours about 1-2 times a week now. Before last year, I would only get an average 4-4.5 hours on weekdays and that went on for years.

For supplements, I’d like to use up the many things I have.  Over the next few weeks, I’ll use:

• Fatburner - Lipoflush then switch to BSN Thermonex then maybe San Tight plus San ThyroCuts
• Appetite Suppression - Vitabese then switch to Hoodia, Cell Press
• EFAs - Met-rx CLA, Life Extension Super Omega-3 EPA/DHA, Sesamin
• Pre-Workout - Nutrex Ignite plus Controlled Labs Yellow nEuphoria
• Whenever necessary - BSN Cheaters

What will my grocery list look like for this plan? Below is what I bought today:

• Harris Teeters Naturals New York Strip
• HT Naturals Ground Beef
• Organic Salmon Fillets
• Ground Flax Seed
• Baby Spinach
• Bag of Apples
• Bag of Lemons
• Strawberries
• Collard Greens
• Vine Tomatoes
• Avocados
• Smoked Turkey Wings
• BirdsEye SteamFresh Brown Rice
• BirdsEye SteamFresh Green Beans
• Baked Chicken Breast
• Breyers CarbSmart Butter Pecan Ice Cream
• Breyers CarbSmart Chocolate Ice Cream (it was two-for-one!)
• Deer Park Water
• Frozen Butterflied Shrimp
• Frozen BBQ Salmon
• Almond Milk
• Quaker Weight Control Oatmeal
• Natural Peanut Butter
• Smuckers Sugar Free Grape Jelly
• Smuckers Sugar Free Strawberry Jam (also on sale for two-for-one)
• Truvia

I already have:

• Greek Yogurt
• Hood Low Carb Light Milk
• Medifast Powdered Protein Shakes (various flavors — Dark Chocolate, Strawberry, Vanilla, Blueberry)
• Syntrax Nectar Whey (Roadside Lemonade, Fuzzy Navel)
• Optimum Nutrition 100% Whey Gold Standard Chocolate
• Ezekiel Bread
• Special K Protein Cereal
• Various light and organic salad dressings
• Light Mayo
• Various organic sliced cheeses (swiss, cheddar, havarti)
• Edy’s Sugar Free Frozen Fruit Bars
• Pumpkin & sunflower seeds, other kinds of nuts
• Dehydrated kiwi, strawberries
• Chia Seeds (white)
• Goji Berries
• 1/2 an onion, some frozen blueberries, a sweet potato
• Various spices and condiments

I should be able to eat clean convenienty. Onward and downward!

 

 

Posted on March 8th, 2009 by fat2fit
Filed under: Miscellaneous Musings