Posted: 3/22/2015 10:35:18 PM EDT
| Well I drank the koolaid and a few weeks ago I started my Crossfit journey. Enjoying the hell out of it, I'm also doing a "couch to 5k" program also. But I've quickly learned my diet sucks the "clean" diet seems to be tempting to me however I would love to have something that would just spell out a weeks worth for items for me I will eat just about anything but it's so hard for me to read recipes and plan my meals around them. For what it's worth I'm 25 years old and work 24/48 hour shifts (paramedic/firefighter) so at least every third day I will have to pack enough food for literally 24 hours. Or maybe even someone can point me towards a better idea? I've glanced at numerous plans but having the same problems planning them |
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As a FF/EMT that works 24/48 shifts that does crossfit and went from 265 lbs to 193 lbs in less than a year, I might can help you out if you are interested in listening to my diet and are not afraid of eating the same stuff over and over and over again.
ETA: Are you looking to drop a good amount of weight or are you looking to lose a little weight and get in better shape? |
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Quoted: As a FF/EMT that works 24/48 shifts that does crossfit and went from 265 lbs to 193 lbs in less than a year, I might can help you out if you are interested in listening to my diet and are not afraid of eating the same stuff over and over and over again. ETA: Are you looking to drop a good amount of weight or are you looking to lose a little weight and get in better shape? I would be interested in hearing more about this as well. This also is close to my current weight (254lb) & at my desired goal weight. Just started running & doing starting strength ( 3 weeks in now). |
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First thing first WATER! Drink lots of water.
There are 2 diets that I used.... first diet took me from 265 - 210 lbs in about 6-8 weeks. Breakfast - 1/2 cup (uncooked) oatmeal with Splenda and raisins. Lunch - 1/2 (cooked) brown rice with either a can of tuna or a filet of baked tilapia. Supper - Large serving of green beans and a grilled or baked skinless boneless chicken breast. Throughout the day if I got hungry I would eat a small handful of unsalted almonds. And eat a 2% milk protein shake post workout. This diet spiked my metabolism somehow and I ate like trash for about 6 months and never gained any weight back... but I was still a little flabby so I decided to clean my diet back up and see what happened and so far I have gone from 210-193 lbs in the last month. Breakfast - 1/2 cup ( uncooked ) oatmeal with 2 tablespoons of peanut butter. Lunch - 1/2 cup brown rice 1/2 cup black beans and tilapia filet. Supper - Green Beans and Chicken. On this diet I rarely get hungry so I only eat a little fruit throughout the day and a 2% milk protein shake post workout. Of course you can't eat this every single day buy you can 90% of the time if you don't make excuses and if you do eat out or at someone's place just be smart about it.... No breads or sugars or chips or junk. Me and my wife meal prep every sat or sun. Depending on my day off. 
this is my fridge at the beginning of the week. As for eating at the station it is very easy.... I eat my oatmeal before I leave the house and grab me a lunch Tupperware and a supper Tupperware my shaker with my milk for my protein shake and I have a little Tupperware with my oatmeal and peanut butter for in the morning when I'm getting off... and I carry my water jug with me all day everyday. |
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Breakfast-5 egg whites, oatmeal, peanut butter toast on whole grain bread
Lunch-chicken breast, salad, cottage cheese Dinner-2 chicken breasts, salad, carrots Repeat almost daily with one cheat day where I eat what I want but mostly feel like ass afterwards but it's good for the mind. I haven't had a soda in 2 years and drink water and unsweet tea. I've gone from 220 to 165 now in about a year with emphasis on lifting weights. I don't do cardio. As someone has mentioned find something that you don't mind eating almost daily. |
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People who are most successful at dieting are usually the ones who can be happy on a few staple intakes, repeated over and over. Find your most tolerable meal, cater it to your goals, and eat it frequently. Personally mine is dirty rice: ground beef or turkey style. (6-8oz meat, 3/4c rice as a base) Add cheese for fats, add rice for carbs. This way it fits either post workout or recovery meals... Usually twice/day, most days of the week. Easy to cook 4-6lbs of burger and a truck load of rice once/wk... |
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I'm a fan of paleo, or some "close enough" version of it at least- not a fan of the militant version but YMMV. It's easy, it's healthy, it's delicious. I don't have to eat low fat garbage and it's easy to get enough protein. Quick sample of how I eat:
Breakfast: 5 eggs and vegetables. None of this egg white BS. Lunch: Either leftovers of apple + peanut butter and a protein shake or tuna/sardines (lunch is just something to hold me over until dinner) Dinner: A lot of whatever kind of meat I want and a lot of vegetables. ' That's it. It's easy. I'm 33yo 5'9" 190# and measure 10.5% BF in a hydrostatic dunk tank. |
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Quoted:
This is probably true. Occasionally I get creative, but I never seem to get tired of the few different things I eat. Quoted:
Quoted:
People who are most successful at dieting are usually the ones who can be happy on a few staple intakes, repeated over and over. This is probably true. Occasionally I get creative, but I never seem to get tired of the few different things I eat. My studies have found that it's easier to follow a healthy diet if you have a sammich maker at home to cook for you. |
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Quoted:
People who are most successful at dieting are usually the ones who can be happy on a few staple intakes, repeated over and over. Find your most tolerable meal, cater it to your goals, and eat it frequently. Personally mine is dirty rice: ground beef or turkey style. (6-8oz meat, 3/4c rice as a base) Add cheese for fats, add rice for carbs. This way it fits either post workout or recovery meals... Usually twice/day, most days of the week. Easy to cook 4-6lbs of burger and a truck load of rice once/wk... All good advice here.... my favorite part of my diet is that it is cheap. A whole day of food for me averages a little less than 5 bucks. (More money for equipment in my case since I have a garage gym) |
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My diet has become very simple.
3/4 cup oatmeal with a scoop of Muscle Pharm combat (time released protein) and a banana 2 cups of cooked rice 8oz of dead animal and a cup of steamed veggies, and an apple Whatever dinner meat I want 8-10 ounces veggies and some slow digested carbs Casein protein (one scoop) with 16 oz milk, and two tablespoons of natural peanut butter. I get two snacks during the day too. One is a protein bar, the other is a two scoop whey shake (taken after work out) or anytime I am hungry on off days. It works for me, and I typically make a week of lunches ahead of time. Just grab and go. |
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Quoted:
My diet has become very simple. 3/4 cup oatmeal with a scoop of Muscle Pharm combat (time released protein) and a banana 2 cups of cooked rice 8oz of dead animal and a cup of steamed veggies, and an apple Whatever dinner meat I want 8-10 ounces veggies and some slow digested carbs Casein protein (one scoop) with 16 oz milk, and two tablespoons of natural peanut butter. I get two snacks during the day too. One is a protein bar, the other is a two scoop whey shake (taken after work out) or anytime I am hungry on off days. It works for me, and I typically make a week of lunches ahead of time. Just grab and go. Wasnt Muscle Pharm one of the companies that got caught lying on their label for protein content? |
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Quoted:
Wasnt Muscle Pharm one of the companies that got caught lying on their label for protein content? Quoted:
Quoted:
My diet has become very simple. 3/4 cup oatmeal with a scoop of Muscle Pharm combat (time released protein) and a banana 2 cups of cooked rice 8oz of dead animal and a cup of steamed veggies, and an apple Whatever dinner meat I want 8-10 ounces veggies and some slow digested carbs Casein protein (one scoop) with 16 oz milk, and two tablespoons of natural peanut butter. I get two snacks during the day too. One is a protein bar, the other is a two scoop whey shake (taken after work out) or anytime I am hungry on off days. It works for me, and I typically make a week of lunches ahead of time. Just grab and go. Wasnt Muscle Pharm one of the companies that got caught lying on their label for protein content? Dunno |
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I eat pretty clean keto. The only non paleo (depending who you ask) staples in my diet are whey protein, and cheddar cheese. Alcohol on occassion (once every few weeks), and usually a crap cheat meal (sub + fries) once every two weeks or so.
A sample day would be: Breakfast - shake made from 2 scoops ON Gold, 2 tbsp coconut oil, water Lunch - salad greens, with 6oz chicken, cherry tomatoes, cheddar, and olive oil for dressing, with a bowl of strawberries Snack - 1/2 cup almonds Dinner (after gym) - 6oz grass fed ground beef, sauteed onions/peppers, chopped tomatoes, cheddar cheese, wrapped up in lettuce leaves as little burritos, 2 scoops ON Gold At least 80oz of water a day, usually closer to 100oz though. Other breakfasts would be substituting the coconut oil for almond butter, olive oil, coconut milk, or MCT oil. Some days I'll eat cage free eggs and uncured nitrate-free bacon from a local farm. For lunch, mix up the meat (chicken, ground beef, tuna... grill/stir fry/bake/canned/etc..) or substitute it for an avacado. Change the veggies around (peppers, onions, carrots, mushrooms, etc..) Dinner is wide open. There are shit tons of paleo dinner ideas out there. If you're doing keto, find the low carb ones (basically, no sweet potatoes). Berries and nuts make great snacks. I also eat sunflower seeds, pumpkin seeds, plantain chips, cashews, pistachios, blackberries, blueberries, raspberries, apples, peaches, bananas, etc.. Basically delete processed food, grains*, and legumes, and make sure your fats are either saturated (coconut oil, lard) or monounsaturated (olive oil), or a blend of both (butter). Avoid polyunsaturated fats (vegetable oils). Buy your ingredients as close to the source as possible -- if USDA Organic from the grocery store is all you can find, do that. But in season, check farm stands, local farms, etc. Get animal products from animals that were raised as closely to the way nature intended as possible (grass fed beef > corn fed beef, wild caught salmon > farm salmon, free range chickens > Tyson chickens). For cheese, I buy the blocks of aged cheddar or feta with the shortest ingredients list and shred it myself. Don't waste money on juices or vegetable drinks from the store (V8, Odwalla, etc) because theyre loaded with sugar and preservatives. Don't be afraid of salt either -- 4-5000mg a day is fine. *I advocate cutting wheat out entirely, but if you're not doing keto you can buy ancient emmer wheat flour (14 chromosomes vs 42 of modern Clearfield wheat), or eat wild rice and still "be paleo" |
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Easier than eating clean is eating the right amount. This is not to discourage you from eating "clean" but to encourage you that if you don't know what to eat that night, and end up with a burger and fries, it isn't the end of the world by any means. http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/ |
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Quoted:
Easier than eating clean is eating the right amount. This is not to discourage you from eating "clean" but to encourage you that if you don't know what to eat that night, and end up with a burger and fries, it isn't the end of the world by any means. http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/ Yeah most people also want to be HEALTHY...and most people when it comes down to it care less about weight and more about body composition. |
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I've been eating "clean" for a year now. I've dropped from 248 to 192 then back up to 205 or so. My maxes (on what I still lift heavy on) are more than they were at 248.
I don't call it a diet, and mix it two cheats a week. Plus I allow one carb or sugar snack a day. It has worked really well for me, if it were too structured I would have quit. I'm in CRNA school, and everything has to be evidenced based for me to try it. The high protein, moderate fat, low carb/sugar diet has research behind it. Cheats are essential, leptin has to be reset. HITT makes sense to someone who has studied aerobic vs anaerobic cellular activity, and research shows an increased growth hormone level and base metabolism increase from it. Plus,23 minutes three times a week beats 60 minutes five times a week to me! Anyway, I grill 10lb chicken every Sunday. I steam two heads of broccoli and one cauliflower head the same night, and a bag of brown or jasmine rice. I also bake 5 sweet potatoes and about 1/4 bag of red potatoes. This lasts me all week. I do egg whites, turkey bacon, and simply potatoes or oatmeal in the AM. I've gone to the whole Ezekiel bread regimen, its not that bad. I also do a lean sirloin or turkey burgers every once in awhile to mix things up. Plus, the grilled chicken cuts really easy when refrigerated, so you can make kale/spinach salads, low carb tortilla/fat free cheese quesadillas, and grilled chicken sandwiches quickly. Two people I work with followed this same plan, the lady looks great and a guy lost 50lb in six months, looks like a different person. Its not hard, you just have to watch the vices like ice cream, fast food, and beer. I did get hammered two times last weekend and could tell all week that I was bloated lol |