August 19, 2008 – 10:26 am
Lets keep that fire raging inside you with this tasty and filling meal
Dinner Meal Portions: Protein: 6, Carbs: 4, Fats: 6, Calories: 474
9 oz Extra lean beef (substitute 9oz Salmon Steak if you prefer)
5 cups Lettuce, romaine
1 cup Celery
1/2 cup Cucumber
2 tsp Olive Oil
1/4 cup Beans, black
1 cup of Grapes (enjoy these for dessert)
Brown the 9oz of extra lean beef adding 1tbsp Black Pepper, 1 tsp Sea Salt (not table salt, there’s a big difference), 1tbsp Franks Hot Sauce (2tbsp’s if you like it hot), 1 tsp Garlic Powder, optional 1tsp Cinnamon for a nice warm heat flavor.
Toss Lettuce, Celery, Cucumber, Black beans with Olive Oil and if desired Balsamic Vinegar
Enjoy your meal.
My meals
7:00am Breakfast - Do not skip the most important meal of the day
9:00am Snack #1
11:00am Snack #2
2:00pm Mid Meal
5:00pm Dinner Meal
7:00pm Snack #3
August 18, 2008 – 10:08 am
Well it’s the middle of the day, you’re not quite hungry yet, but it’s time to eat again. Why? Well one, you don’t want to have the mid afternoon crash where you can’t concentrate, have no energy (physical or mental) and you want to avoid the generic unhealthy snack foods from the convenience store. Oh ya, you also want to keep the fire burning hot inside you.
Try out this delicious meal.
Meal Portions: Protein: 7, Carbs: 5, Fats: 7, Calories: 565
1 cup Cottage Cheese light/low fat
1 Apple
1 cup Grapes
24 peanuts or 12 Almonds
1 tsp Coconut oil or Olive oil
21 grams protein powder
1/2 oz Granola
Combine all ingredients with cinnamon & nutmeg (optional spices).
My meals
7:00am Breakfast - Do not skip the most important meal of the day
9:00am Snack #1
11:00am Snack #2
2:00pm Mid Meal
5:00pm Dinner Meal
7:00pm Snack #3
August 14, 2008 – 11:18 am
Your metabolism is like a wood fireplace heating a building. If you let the fire smolder down to just hot coals it takes a lot more wood and wasted fuel to bring it back up to it’s optimal efficiency. If you keep adding fuel to the fire through out the day, you will use less fuel, while wasting less energy to create the same amount of heat. Our metabolism is the same as the wood fireplace. If we feed it every 2-4 hours with small meals through out the day, it will use the food (fuel) more efficiently with less waste than if we eat 3 large meals a day. This is where my third meal, or snack #2 comes in at 11:00am.
Muscle Building Snack Meal Portions: Protein: 4, Carbs: 2, Fat: 2, Calories: 238
2 cups Milk, low fat (1%)
6 almonds
2 oz Cheddar Cheese, light/low fat
My meals
7:00am Breakfast - Do not skip the most important meal of the day
9:00am Snack #1
11:00am Snack #2
2:00pm Mid Meal
5:00pm Dinner Meal
7:00pm Snack #3
August 13, 2008 – 11:54 am
How many of you miss eating breakfast? I know I’m guilty of this. But this is the most important meal you can give your body. I know you’ve heard this statement before, but it is true. This is the first set of nutrients (fuel) you are giving your body since the previous night. The sooner you get this fuel into your body the quicker you stoke the fire inside you to start burn fat again (your metabolism). Seriously, you’ll be amazed at what happens when you consume your first meal at 7 am instead of 9 am each day, or make any small improvements to when you consume your first meal. Basically the story here is to get your first meal in you as soon as possible so that you break the deadly fast that shuts down your metabolism each night as you sleep.
Well here’s what I’m waking up to each morning.
Meal Portions: Protein 8, Carbs 6, Fat 8, Calories: 656
8 Eggs, whole
1 1/2 cups of tomatoes (cut finely and mixed with eggs)
2 2/3 tsp Olive oil
3 1/2 cups Spinach
1 slice Whole grain bread
1 cup orange slices
My meals
7:00am Breakfast - Do not skip the most important meal of the day
9:00am Snack #1
11:00am Snack #2
2:00pm Mid Meal
5:00pm Dinner Meal
7:00pm Snack #3
August 12, 2008 – 12:59 pm
Wow how time flies when you are stuck working 16+ hour days. I can’t believe I haven’t made it to the gym in the past 3 weeks, or been able to post anything here in the same amount of time. What have I been up to? Well basically working to catch up a few projects that needed to launch but were behind timelines. This past weekend I had the opportunity to participate in the 4 on 4 charity ball hockey tournament put on by CBC in Oshawa, Ontario called “Play On“. Our team the “No Fun Kovics” (PDF) place 6th out of 23 teams and all 7 of us had a blast playing on Saturday and Sunday in the sun and rain. I haven’t played ball hockey in over a year, but still managed to keep up with the younger players on our team and happened to score 1 goal. Not bad for being on defense and guarding the floaters that were constantly down in our end. I hope I get to participate again next year.
Now that I’m heading back into the gym, I will be working through a Mass Building program for the next 34 weeks or so and trying to eat to build lean mass. I will be eating as healthy as I can, taking a different route than what most people try when build mass which is to just eat whatever whenever and then having to work hard to loose all the fat they’ve put on when their done building mass and want to get cut. I will share with you through out this week what I’ve been eating with the goal intake of 2600 calories a day.
My 9:00am Healthy Muscle Build Snack today consisted of a Protein Shake. What was in this protein shake you ask?
Meal Portions: Protein: 6, Carbs: 4, Fats: 4, Calories: 420
42 grams Protein Powder
1 1/3 Bananas
1 1/3 tsp Olive oil
12 oz water
Give it a try. I prefer a good tasting chocolate protein powder, making it taste like a Banana Chocolate Sundae/Milkshake.
My meals
7:00am Breakfast - Do not skip the most important meal of the day
9:00am Snack #1
11:00am Snack #2
2:00pm Mid Meal
5:00pm Dinner Meal
7:00pm Snack #3
