Hey dudes and dudettes! Since I am kickin’ it in the Canadian Rockies with Susan and Karen, my dear friend Brett is back with a fabulous guest post sharing his journey to lose those last stubborn pounds. Many of us have been in this exact same position, so show him some love as he shows us what he is eating to shed the LBs and get into tip-top shape! Be back sometime this weekend with a Day 2 + 3 recap of the trip – check out Day 1 here!
Peace, love and Canadian beer.
P.S. Today is also BRETT’S BIRTHDAY! Read his post, and wish him a happy 28th year of life!
First of all – I survived the Madison Half-Mary! Thanks to all of you for your comments on my last post in preparing for the HM.
What an exciting day! Because the Madison HM was my first major race, I was not prepared for the number of people that lined the streets of the entire route to provide encouragement, water, music and even beer. That’s right, in Madison at about mile 4, there was a beer booth were runners could slam a quick Dixie Cup filled with a shot of good ol’ Miller Light (or as my little brothers like to call it, “blue yum-yum”). Thanks Madison for coming out and making the HM so special for me and all the participants!
After the HM, I’ve decided to shift and focus on my eating habits. I will continue to do some lighter running and other forms of working out like the 30-Day Shred, but the month of June for me is the month of counting my calories. At the suggestion of Holly, I found a free calorie calculator online to determine what my goal range for calorie intake should be every day. For me, a 28-year-old male weighing 205 pounds, is 5’ 10” and works out about 3 times per week…
Maintenance = 2630 cals/day
Fat loss = 1640 – 2100 cals/day
From that I set my goal at 1600-1800 cals/day.
Here is one day of cal counting –
I started out the day with some yummy cereal…
That would be 1 cup Kashi GoLean (190 cals) with ½ cup low fat milk (65 cals). For an even lower cal count, go with skim milk. I like the Kashi because it is very high in protein. Because I am not eating as many cals per day, I have to make sure that all the food I eat is exciting and filling. GoLean has a good amount of protein which fills me up first thing in the morning.
For a mid-morning snack, the Clif Bar (240 cals) is perfect. While they have a huge variety of flavors, I love the chocolate chip ones. Again, the Clif is high in protein and is surprisingly filling for a bar. And, I always have to have my morning coffee with creamer (35 cals).
Lunch was a yummy grilled chicken salad (320 cals). I try to grill a chicken breast or two at the beginning of the week and keep in the fridge to throw on my salad.
Lettuce (20 cals), grilled chicken with black pepper and crushed red pepper (220 cals), baby tomatoes (20 cals), non-fat Italian dressing (30 cals) and topped with some salad crunchies (30 cals).
For an afternoon snack, try pineapple (100 cals). I love fruit and I LOVE pineapple!! It is exciting, tasty, and filling.
Dinner was a Jennie-O turkey burger infused with a buffalo barbeque sauce (310 cals), topped with a big slice of tomato (20 cals), served on a fresh white bun from Madison’s Oakhouse Bakery (110 cals). I grilled up some fresh asparagus (30 cals) that my friend Natalie picked up from the Madison Farmer’s Market.
With dinner, I enjoyed a tall glass of water and a tasty Capitol Brewery Supper Club Brew (approx. 110 cals) which goes perfect with a burger on a summer night…
To review a day-in-the-life of eating Brett-style…
- Kashi cereal w/ Milk = 255
- Cliff bar = 240
- Coffee w/ Creamer = 55
- Salad = 320
- Pineapple = 100
- Turkey Burger w/ Asparagus = 470
- Beer = 110
Total = 1550
I admit, 1550 is a bit below my goal range, but that is ok. The key is to make sure that you are not hungry at the end of the day, I wasn’t.
As Holly always says, life is to be lived. We are humans and humans make mistakes. There is bound to be a day or two, or three that I don’t make my goal – and that’s ok. However, if I work to put enough healthy eating days together in a row, I might be able to break some of the bad eating habits that have stood in the way of weight loss and overall healthiness for me in the past.
I hope that we get to talk again soon – until then, what are some of your favorite summer meals?