100 lb. Club - I've had A LOT of Pm's lately... so here's the scoop peoples




cfmama
08-19-2009, 04:53 PM
So I’ve had quite a few emails asking me about meal plans, calorie counts etc. First of all… I am not a doctor or an expert. I am just a person that has happened to find out what works for ME to lose weight. So I cannot say that this plan will work for you. BUT it’s wholesome, sensible and operates on the basic principal of burn more calories than you take in.

First of all you have to find out how many calories a day you need to eat to lose weight. So go here
http://www.tlbc.ca/blog/index.php/bmr-calculator/
and follow their instructions.

To lose 1 lb a week you need to create a calorie deficit of 3500. You do that by shaving 500 calories off of your intake a day. If you want to lose two lbs you have to shave off 1000 calories a day. That SOUNDS like a lot… but really? Most people are eating at LEAST 1000 calories over what they should a day anyways…

So to start I ate 1800 calories a day. After losing 142 lbs I have gone down a bit to 1600 calories a day. You need to find the amount that works for you. If you are over 200 lbs a good place to start is 1800-2000 a day… under 200 you could start around 1700 and adjust from there. DISCLAIMER: NEVER EVER EVER eat less than 1200 calories a day. It’s virtually impossible to nourish your body properly at that low of a calorie level and even harder to maintain that calorie level long term.

I don’t follow any low carb, low fat, low calorie plan. I eat CLEAN carbs (meaning cut the white. No white sugar, grains, breads…) LOTS of protein and a healthy amount of fat. My basic macro breakdown looks like this:

Protein: 25-30ish %
Fat: 25- NO MORE THAN 30% fat
Carbs: 45-55%

I track every bite that I eat and plan ALL of my meals in advance. I use the daily planner at: www.fitday.com

And that helps me to make sure that I’m eating no more than my allotment and getting all of my macro’s spot on the night before.

I always try to pair carbs with protein or fat. It keeps you full longer. I have 5 meals a day and eat every three ish hours. That works out for me to be:
Breakfast 8:30 am
Lunch 12 pm
Snack 3 pm
Dinner 6 pm
Snack 9 pm

Eating often helps keep your metabolism up and keeps you full. You won’t succeed if you are always starving. I don’t cheat (a bite is a cheat) or treat (often.) But I’m not insane either. If I really really want something (not often) I will work it in to my calories. I’m not going to sugar coat it though… I daily deny myself things. DAILY. I prefer to lose weight over eating those chips… candy bar… drinking that pop. It’s a choice I make. I chose to be HEALTHY over instant gratification.

There is a detox process you will go through. But after the first couple of weeks you won’t crave the crap any more. I promise you.

Okay… nitty gritty. You want menu plans… I’ll give you a weeks worth of examples at 1800 calories. This is from when I was still having a morning snack which I recently cut out but only because it was a stretch to eat it midmorning.

Day 1
B- 1 slice Orrowheat sprouted grain bread, 1 T natural peanut butter, medium banana
Snack- president’s choice creamy yogurt cup, Vital brand granola bar (100 cal)
L- 1 cup cottage cheese, kiwi fruit, 2 wasa bread and 2/3 cups imitation crabmeat
Snack- 2 cocktail tomatos, 1 oz extra old cheddar cheese
D- Soft taco with 1 large whole wheat tortilla, cup extra lean ground beef, cup red onion, 2 cups cabbage, 2 T sour cream, 2 T salsa
Snack- 100 calorie popcorn bag and fruit source bar

Day 2
B- 1 slice toast, 1 T Peanut butter, medium banana
Snack- 2 wasa bread, 3 T hummus
L- 3 cups cabbage, 1 cup imitation crab, 2 T low fat Thai dressing (stir-fry)
Snack- 1 cup cottage cheese, 1/8 cup peanuts
D- 1.5 cups grilled chicken, 1 cup steamed stir fry veggies, 1 cup brown rice, T olive oil
Snack- 100 calorie popcorn bag and applesauce cup

Day 3
B- 1 slice toast, 1 T Peanut butter, applesauce cup
Snack- 2 wasa bread, 3 T hummus, banana
L- 1 cup chicken breast, 2 cups cabbage, 2 T low fat Thai dressing
Snack- cup cottage cheese, kiwi
D- Tuna melts: 1 whole wheat English muffin, can tuna, cup onion, 1 T mayo, 1 oz cheese, 1 cup roasted cauliflower, T olive oil
Snack- 100 calorie popcorn bag, applesauce cup

Day 4
B- 1 cup Nature’s path Optimum slim cereal, cup skim milk, medium banana
Snack- applesauce cup, 1 oz mozza cheese
L- 3 wasa bread, 2 hard boiled eggs, cup onion, 1 T mayo (egg salad) and kiwi fruit
Snack- cup cottage cheese and apple
D- 6 pierogies, cup broccoli, cup cauliflower (roasted) with 1 T olive oil and 2 T salsa
Snack- 1 slice toast, 1 T peanut butter, pear

Day 5
B- 2/3 cup raisin/almond PC granola, cup skim milk, medium banana
L- Cloverleaf pre-packaged tuna steak, 2 cups broccoli, 1 oz mozza cheese
Snack- weight watchers whole wheat bagel, 2 laughing cow cheese wedges, clementine
D- soft taco’s- cup extra lean ground chicken, cup mozza cheese, cup lettuce, 3 baby tomatos, cup onion, 2 T sour cream, 2 T salsa, 1 large whole wheat tortilla
S- (had an sales party this night) 3 mushrooms, 5 cucumber slices, 5 baby carrots, 15 bakes lays tortilla scoops, 3 T salsa

Day 6
B- 1 whole wheat weight watchers bagel, 1 T peanut butter, apple, yogurt cup
L- 1 can tuna, 2 T hummus, cup onion, 3 wasa bread, 1 cup broccoli
Snack- medium pear, 15 almonds
D- foot long Subway Oven roasted chicken sub on whole wheat with mustard, lettuce, tomato, cucumbers, pickles, onions, olives. NO CHEESE. Around 650 calories!!!
Snack- 50 calorie fruit bar, 1 oz mozza cheese

Day 7
B- 1 whole wheat weight watchers bagel, 1 T peanut butter, yogurt cup, medium banana, 1 T raspberry jam
L- 1 cup grilled chicken, 2 cups steamed broccoli, 1 T low fat salad dressing (sweet onion by Kraft) kiwi and 14 almonds
Snack- medium pear, 1 oz mozza cheese
D- 1 cup sushi rice, 26 baby shrimp, 1 cup stir fry vegetables
Snack- 1 large whole wheat tortilla, 3 T spicy hummus

Tips for success:
I weigh EVERY morning. I track my weight at fitday
I plan my meals the night before
I drink 2-3 litres of water per day
I pair carbs with either fat or protein
I PLAN if I want a treat
I write my menu in paper as well and take it with me
I rarely eat out
I phone ahead when we are eating at family/friends and find out what’s on the menu
I pack meals/snacks with me where ever I go
I walk 4 miles three times a week and do yoga and heavy stretching 2-3 days a week.

So this is it. This is what I do. Good luck my friends!!!!


Kae
08-19-2009, 05:01 PM
This is great... I just saw today how much progress you have been making. It's amazing. I feel like I make a good effort but reading through this has shown me some areas I can work on. Thanks so much!

Lori Bell
08-19-2009, 05:22 PM
;););) You are SO AWESOME!


GirlyGirlSebas
08-19-2009, 05:28 PM
Such a basic plan that has worked so very well for so many here at 3FC! This should be a lesson for each of us here. Expensive pills, drinks, facilities, equipment, doctors, etc are not necessary to lose weight. Tammy, Thank you for this timely reminder. I was doing exactly what you described and was losing weight consistently. It is time to get back to the basics.

Arctic Mama
08-19-2009, 05:28 PM
Your eating is really similar to mine - and WOW do you look great! Cheers to good health, CFMama!

beerab
08-19-2009, 05:31 PM
Can you pm that to me now? lol jk! ;)

Sounds great! I'm amazed at your loss- you rock!

time2lose
08-19-2009, 06:01 PM
Tammy,

Thanks for posting this! You are great.

Does your weight loss equal what the calculations show you?

cfmama
08-19-2009, 06:22 PM
Roughly yes. I would maintain my weight on around 2800 and I eat 1600 a day. So a calorie deficit of almost 9000 calories and a weight loss of around 2.4 lbs a week average. And I'm right about there. Maybe a bit more. Of course when I was a LOT heavier I lost more because I could create more of a deficit with just food.

Lyn2007
08-19-2009, 06:47 PM
Awesome info!

When I read the menus, I started thinkin it looked so simple. No fancy recipes. Not a lot of effort to put together the meals. Maybe part of my problem is a always want something new to eat. I need to get over it and just eat what I need to eat and not get all crazy with trying to find substitutes for my old favorites.

Thanks :)

mescelestus
08-19-2009, 06:52 PM
I eat around 1700 calories per day...But I weigh 190LBS...I am Very active! I walk 3+ miles every day, do work out tapes a few times a week, and go to the gym at least once a week...plus try to move as much as possible doing boring tasks. That said, I am experiencing a really long plateau (like 6 months) I have tried eating less but that makes it worse...What do you think I could be doing wrong? Thanks!
~Sara

ubergirl
08-19-2009, 07:00 PM
Interesting. I notice you have a lot of variety in your diet.

I think I tend to get in ruts.

JulieJ08
08-19-2009, 08:17 PM
Very generous post, that's great :)

starfishkitty
08-19-2009, 08:32 PM
Similar to mine, and it's working for me, for sure.... but a bit slower because I DO cheat a little bit more (usually a small thing like I had some extra WW chips and a bite of brownie today) because I find that if I really stay absolutely 100% strict, I'll actually go crazy eventually and really blow it. Also, I allow myself a cheat day where I can have some fatty food that I'm craving, or go out to dinner with family, etc. Other than that one cheater day, I stay under my calories and have been slowly but steadily losing at least a pound a week. And I'm happy with that. :)

TJFitnessDiva
08-19-2009, 08:36 PM
yes it is a very generous post....I know it'll help out a lot of chickies and save you from repeating yourself! :)

caliyah
08-19-2009, 09:30 PM
great menu! thanks

findingfawn
08-20-2009, 11:12 AM
Thanks for sharing! This is pretty close to what I'm doing... except I don't preplan my meals.. I just know my calorie allotment for each meal and stick to that (400 for b, 150 s, 400 l, 150 s, 600 d, 100 s). I do need to get my butt exercising... anyone want to babysit so I actually can?

goincrazyinky
08-27-2009, 10:38 PM
You gave us a week....can you give us another week....and then we are good to go.......me and my husband can just do that and be skinny minnies :hug:

Pita09
08-27-2009, 10:55 PM
Thank you for sharing your plan. I love seeing what people eat and I'm thrilled that we eat very much the same way. Lots of whole and healthy food. Gives me hope that I too will see the kind of amazing sucess that you are having. :D

cfmama
08-27-2009, 11:19 PM
Another week. I'll try!!!

I'll start with last saturday (keep in mind that now I calorie cycle with an average of 1600 per day)

Day 1 1400 calories
B- 1.5 cups shredded wheat and bran cereal, 1/2 cup skim milk, 1 cup strawberries
L- Portion of low fat chicken tika masala with rice and applesauce cup
S- pear and yogurt cup
D- 3 cups mixed veggie salad, 1 cup grilled chicken, 1/4 cup shredded mozza cheese, 2 T yogurt ranch dressing
S- 1/2 bag kettle korn microwave popcorn (180 calories)

Day 2 1800 calories
B- 1 slice orrowheat toast, 1 T pb, 1 T fresh honey, medium banana
L- large salad with a can of tuna, 1 oz mozza cheese, 2 T yogurt ranch dressing and two rice cakes
S- yogurt cup, applesauce cup, 1/2 small bag popcorn (50 calories)
D- 6 homemade pierogies, 1 cup broccoli, 1 T nutritional yeast, 2 T sour cream
S- medium banana, 1T peanut butter

Day 3 1500 calories
B- 1.5 cups shredded wheat and bran, 1/2 cup skim milk, medium banana
L- sandwich with 2 slices orrowheat bread, 1/2 can tuna, mustard, 1/4 cup red onion, 2 LCow wedges and an applesauce cup
S- yogurt cup and medium peach
D- 1 cup homemade ground chicken and cabbage pasta sauce, 1 cup healthy harvest egg noodles, 1 1/3 cup stir fry veggies
S- medium apple

Day 4 1400 calories
B- 1 slice orrowheat toast, 1 T Peanut butter, medium banana
L- 1/2 cup sushi rice, 90 calorie can tuna, 1 T nutrtional yearst, 1 cup broccoli
S- yogurt cup and applesauce cup
D- 1 cup healthy harvest egg noodles, 1 cup leftover pasta sauce, 1 1/3 cup stir fry veggies
S- medium apple, 1 T peanut butter

Day 5 1900 calories
B- 2 slice orrowheat toast, 2 T peanut butter, medium banana
L- 90 calorie can of tuna (flavoured) 8 whole wheat crackers, 2 Lcow wedges, medium banana
S- yogurt cup, medium apple
D- 20 pieces homemade sushi
S- forwent snack... so full!

Day 6 1400 calories
B- 1 slice orrowheat toast, 2 Lcow wedges, medium banana
L- 8 pieces homemade sushi, applesauce cup, 1 cup skim milk
S- large pear, yogurt cup
D- 6 ground chicken meat balls, 1 cup healthy harvest egg noodles, 1 cup cauliflower, 3 T sesame dressing
S- applesauce cup

Day 7 1800 calories
B- 2 slice orrowheat toast, 2 T peanut butter, applesauce cup
L- 1/2 can tuna, 1/2 cup brown rice, 1 cup cauliflower, 2 T yogurt caesar dressing, 1 cup whole wheat pretzels
S- pear and yogurt cup
D- Healthy Choice Balsamic Chicken steamer (I have one frozen meal every two weeks... on grocery shopping day so I don't have to cool!) and 1/2 cup corn
S- medium banana, 2 Lcow wedges

phew. There. Another week :)

I'd like to say though that this is MY eating plan. it works for ME. I cannot guarantee that it will work for YOU.

jenhai
08-28-2009, 10:03 AM
cfmamma, thank you for posting this BMR link. I have tried to use many links and calculators, but for some reasaon . . . this one works well for me.

I have been wondering that if I am eating 1500-1600 kcals per day and working out 5 days per week (now), what I am going to do when I am 145 pounds and trying to maintain. And from plugging numbers into the calculator, I WILL BE EXCERCISING to make sure I can consume enough calories. This is where I have been messing up all these years. Excercising is the key. Thanks for the easy calculator link and thanks for assisting with turning the light bulb on. BY THE WAY - - - - How manny chickies does it take to help a chickie turn on a dusty old light bulb? - - - -

midwife
08-28-2009, 10:29 AM
Cfmama, your eating plan looks so great! In fact, we eat a lot of the same things (yeah cabbage!!!). In fact, your plan looks a lot like the No Excuses thread in Maintainers. I really hope that lots and lots of people who are starting out on weight loss take a hard look at your plan and realize that success comes with planning, healthy calories (and ENOUGH of them!), and consistency!!! Your incredible success speaks for itself!

cfmama
08-28-2009, 05:45 PM
And that's just the thing. When I tried losing weight BEFORE this time I ALWAYS deprived and starved myself. Now yes I do deprive myself this time... but it's not deprivation because I STUFF MYSELF with good healthy whole foods. I'm not hungry, lethargic or suffering from massive cravings. I'm just eating good whole foods day in and day out. I wish more people could see that it CAN be like this. Not a punishment. Not something to fear. Just something you DO. You do because you have to. And you can still make food taste good and enjoy food and eating... just do it HEALTHFULLY.

goincrazyinky
08-29-2009, 10:49 PM
YOU ARE A SAINT for giving us another week of your eating plan. That was a lot of work for you and I just appreciate this so much. I printed it out and showed my husband and we are going to try this! We are both facing very dangerous DS weight loss surgery, but my husband is getting so ill from diabetes, he has to do something. And I am 57 and weigh 280...who am I kidding? It won't be long before I will have a heart attack if I don't do something! Thank you so much!!!!

goincrazyinky
08-29-2009, 11:02 PM
I have a question for you...on one of your suppers you had a whole wheat tortilla, hamburger, red onion and two cups of cabbage.....is this raw cabbage or cooked cabbage? I was reading the menus out to my husband and everything you like is what he likes! We couldn't figure out if it was raw or cooked cabbage. HAHA ... see, we know we are getting old when we sit around and read recipies on a Saturday night, ha ha ha.

cfmama
08-30-2009, 03:24 AM
It was cooked cabbage BUT you can use raw for that extra crunch.

You are very welcome for the meal plans. I don't make any claims that this will work for you... but it is nutritionally sound. Let me know how it goes!

CandaceG
09-13-2009, 04:22 PM
CFMama,
Thanks for posting so much information, really appreciate it.
I was doing great losing weight for a while but now I have stopped even though I have increased my exercise to an hour four days a week and two hours (three times a wk). I even started running half of my walk.

I know you said you are swamped. But I was wondering, if you have the time, did you started rotating calories recently or is this something you always did? I have been eating 1600 cal. from the start. I am wondering about rotating calories myself.

Really appreciate all the help.

You are doing fantastic.

Candy

MELODY525
09-13-2009, 04:55 PM
MAMA~ FIRST OF ALL A BIG CONGRATULATIONS ON THE 145 LBS GONE!! WONDERFUL. YOU MUST FEEL SO GOOD INSIDE AND OUT :cheer3:

SECOND I WOULD LIKE TO SAY THIS IS THE MOST GENEROUS POST I HAVE READ ON ANY WEBSITE. 2 WEEKS OF MEALS!! USUALLY WHEN YOU WANT TO TRY SOMETHING YOU HAVE TO GO OUT AND BUY A $25 BOOK AND YOU'RE LUCKY IF YOU GET A WEEKS WORTH OF MENUS!! :rofl: :rofl:

STAY WELL AND CONTINUED SUCCESS ON YOUR JOURNEY!!

Beverlyjoy
09-13-2009, 05:03 PM
Thanks, cfmama. Well said. Good thoughts and ideas for sharing.

cfmama
09-14-2009, 02:59 AM
Thanks everyone! It's a journey right and we'll be on it for a while so eat good food, have fun and stick to your plans (whatever they may be) because THAT is the key to success :)

cfmama
09-14-2009, 03:00 AM
CFMama,
Thanks for posting so much information, really appreciate it.
I was doing great losing weight for a while but now I have stopped even though I have increased my exercise to an hour four days a week and two hours (three times a wk). I even started running half of my walk.

I know you said you are swamped. But I was wondering, if you have the time, did you started rotating calories recently or is this something you always did? I have been eating 1600 cal. from the start. I am wondering about rotating calories myself.

Really appreciate all the help.

You are doing fantastic.

Candy

I rotate calories off and on. I just started again and I think if you STICK with it it does really help!

JuliaDH
09-14-2009, 09:06 AM
Thank you so much for sharing with us! I have found myself struggling so much in the last 6 months. I have been overwhelmed with to much information. To many recipes, and bottom line just getting exhausted with sorting fact from fiction. You have given me a new faith that it does not have to be complicated ~ "KISS keep it simple stupid!;)" Thank you, Thank you, Thank you!!!!!!:hug:

CandaceG
09-15-2009, 11:43 AM
I rotate calories off and on. I just started again and I think if you STICK with it it does really help!

Thank you very much CFMama!

You are an inspiration, and so very sweet too.

Thanks again

Candy