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Working to End the Trend of Obesity
John Tantillo
Independent Team Beachbody Coachwww.beachbodycoach.com/CoachJohnT
For more about me including my fitness story and before and after pictures, click the Profile link on my Beachbody Coach website .
If this newsletter was forwarded to you and you would like to be on my mailing list, let me know at [email protected] . If you no longer wish to be on the mailing list you can unsubscribe here. Feel free to forward to anyone you wish!
In this issue:
What I Eat in a Typical Work Day
Recipes
Win Money for Getting Fit!
It’s hard to believe that January is over and I went the entire month with no alcohol. Those of you whoknow me you probably can't believe it. All it took was a commitment I made to a group of total strangers Imet on an online fitness message board. One individual said he was fighting a drinking problem soseveral of us jumped in and offered to go dry for a month with him. As far as I know we all made it--justgoes to show how helpful the online support forums can be when you're trying to do something difficultlike fight a drinking problem (or get in shape). And I lost another 3 pounds doing it!
What I Eat in a Typical Work Day
Many people ask me what I eat in a typical day. Thanks to www.myfitnesspal.com I can easily show youwhat I eat and what I try to do with my meals during the day. MFP is an online calorie calculator thattracks what you eat and shows you important totals like total carbohydrate grams, fat grams, proteingrams, sodium, etc. Only when I started to pay attention to my carb/fat/protein ratio last year did I start tofeel in control of my diet. Once you enter items for the first time the application remembers your historywhich makes daily updates quick and easy. It includes a huge database of almost all packaged foods,generic foods, restaurant menu items and published recipes. I've never had to enter any individualnumbers myself, the database has always found what I was looking for. A camera on your phone canalso be used to scan barcodes on packages for database look up. Here's a summary from MFP of what I eat in a typical work day. I also try to educate people that eatinghealthy doesn’t have to be expensive, so I have included what my food and supplements typically costper day.
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I work out first thing in the morning. If I’m doing a strenuous workout like P90X or Insanity I typically takeC4 before my workout primarily for the caffeine but also for the muscle endurance it provides. My postworkout drink is a protein shake with a little Hershey’s Chocolate Syrup added (after a strenuous workoutis the only time you actually want to ingest simple sugars to start the muscle recovery process—I’ll writemore about pre- and post-workout nutrition in a future post). If my scheduled workout is not particularlystrenuous like Yoga or stretching I will skip all this entirely.
We eat oatmeal with thawed blueberries six days a week (fresh blueberries in season). CLA (ConjugatedLinoleic Acid) is a healthy fat supplement that promotes fat loss and is found naturally in grain-fed beef.
Just like breakfast my morning snacks are heavy on carbs as I try to shift carbs to early in the day whenpossible (nutrient timing is a topic for another day). Almonds, of course, are loaded with healthy fat.
Pre- and Post-Workout Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Cellucor - C4 Extreme - Pre-Workout - Fruit Punch, 1
scoop (6g) 5 1 0 0 $1.27
Body Fortress - Super Advanced Whey Protein -
Chocolate, 1 scoop (38g) 140 8 2 26 $0.71
Hershey's - Syrup - Genuine Chocolate Flavour, 19.5 g 50 12 0 1 $0.09
195 21 2 27 $2.06
Breakfast Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Cereals - Oats, regular and quick and instant,
unenriched, cooked with water, without salt (oatmeal),
0.5 cup 74 13 1 3 $0.13
Milk - Nonfat (fat free or skim), 1 cup 86 12 0 8 $0.16
Blueberries - Frozen, unsweetened, 0.25 cup,
unthawed 20 5 0 0 $0.31
Gnc Pro Performance - CLA, 1 Softgel 10 0 1 0 $0.26
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 $0.20
195 30 2 12 $1.06
Morning Snacks Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Fruit - Clementine, 2 fruit (74g) 70 18 0 1 $0.60
Nuts - Almonds (Raw), 24 Almond 133 5 13 5 $0.30
V-8 - Low Sodium Vegetable Juice 163ml, 163 ml 30 7 0 1 $0.37
233 30 13 7 $1.27
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Lunch is the first time I really re-load my protein since my post-workout drink. This list shows a grilledchicken breast wrap that I bring to work everyday. We buy a 5-pack of breasts on the weekend, splitthem in half (lay them flat and slice sideways) to yield ten 4-5 oz pieces. My wife and I each use one aday for lunch, and sometimes add one to dinner to increase protein late in the day. Lunch for less than$2 sure beats anything in our cafeteria or going out.
I try to balance protein and carbs with my afternoon snack. Shakeology is a meal replacement shake Iuse that is much better nutritionally than the $2 protein bar I used to eat (Note: it retails for $4 per servingbut various discounts are available—ask if you would like more information). I still have a hard timekicking my vending machine habit, but at least now I get peanuts instead of M&M’s (as frugal as I am thislittle bag of peanuts ends up being about 10% of my food bill for the day!). When I get home after work Iusually sneak some Wheat Thins just to try to hit the carb goal I have for the day.
I eat a variety of things for dinner, but one staple in our freezer are Kashi frozen dinners. We usuallycook enough on the weekend to eat leftovers during the week, but when we run out I will pop a Kashimeal in the microwave. At 300 calories they are a great way to exercise portion control. Depending onhow much or little protein I’ve consumed so far in the day I may add one of our chicken breasts to this
Lunch Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Chicken - Breast, meat only, cooked, roasted, 112.0 g 185 0 4 35 $0.76
Cedar's - Whole Wheat Wrap. Per 43 g (1piece), 43 g 80 11 4 8 $0.38
Gulden's - Spicy Brown Mustard., 3 tsp 15 0 0 0 $0.04
Tomato - Cherry Tomato, 2 tomato 3 0 0 0 $0.13Spinach - Raw, 4 leaves $0.13
Market Basket - Swiss Deli-Style Sliced Cheese, 1 slices 80 1 6 6 $0.22
Vegetable - Red Bell Pepper, 0.1 pepper 3 1 0 0 $0.11
366 13 14 49 $1.77
Afternoon Snacks Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Apple - Golden Delicious , 1 Medium 70 22 1 0 $0.50
Beachbody Chocolate Shakeology (New Formula - Meal
Replacement Shake, 1 scoop 160 17 2 17 $3.00
Planters 1.75 oz - Dry Roasted Peanuts, 49 g 290 9 24 13 $0.75
520 48 27 30 $4.25
After Work Snacks Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Nabisco Wheat Thins - Wheat Thins - Reduced Fat, 16crackers 130 22 4 2 $0.18
130 22 4 2 $0.18
Dinner Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Kashi Steam Meal - Sesame Chicken, 1 container (269 g) 300 42 9 17 $2.99
300 42 9 17 $2.99
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dish. I don’t usually like eating this many carbs for dinner—I much rather prefer leftovers consisting of only meat and vegetables for dinner.
My total caloric intake on this day came to 1939 calories. I used MFP to calculate what my base caloricneed is to maintain my current weight and that value is 1920 calories. Since I burned 411 calories duringmy workout my daily goal was adjusted up to 2331. This says I ran a 392 calorie deficit today, and sinceit takes 3500 calories to lose a pound of body weight, I may have lost about a tenth of a pound today.You would never see this on a scale on a daily basis, but over time knowing your daily calorie deficit is agreat way to manage your weight loss expectations.
Most people do not get enough protein in their diets. I set my carb/fat/protein ratios to 40%/30%/30%which is based on the P90X Nutrition Guide. I really started to lose body fat last year when I reduced theamount of carbs I was eating and added protein to every meal. A rule of thumb I use is to shoot for 1 g of protein per pound of lean body mass (lean body mass is your weight minus your body fat %). When I’mreally trying to add muscle I will try to eat 1 g protein per pound of total body weight.
I added a few lines to the summary that you don’t get with MFP to show the difference between caloriesand grams. Your ratios are based on % calories, but food labels and the program show grams. Fat hasmore calories per gram than carbs and protein, so a gram of fat adds more than twice the calories thaneither a gram of carb or protein.
Just to wrap it up, here’s what I want you to take away from all this:
I eat 5 or 6 small meals a day, and never go more than 3 hours without re-fueling. My goal is to divide protein up evenly during the day, but I do lean towards shifting protein to later
in the day. I try to shift carbohydrates to early in the day, and limit (or avoid) them at dinner . It cost me $13.58 to eat on this day, but $5.32 of that are supplements including my Shakeology.
So for about $8-$9 a day you can eat pretty well.
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Totals Calories
Carbs
(grams)
Fat
(grams)
Protein
(grams) Cost
Totals (in grams) 1939 (cal) 206 71 144 $13.58
Target Carb/Fat/Protein Ratio (by calories) 40% 30% 30%
calories per gram 4 9 4
Daily Goal to Maintain Weight (calories) 1920
Exercise Calories Burned Today (calories) 411
Today's Daily Goal (in calories) 2331 (cal) 932 699 699
Your Daily Goal (in grams) 2331 (cal) 233 78 175
Remaining 392 (cal) 27 7 31
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Recipes
Chocolate Peanut Butter Oatmeal Protein Bars
You’ll get a workout just mixing this together with your hands, the mix is pretty gooey. I figured these
came out to $0.42 each and they are a great way to up your protein intake. Yeah, I know what they looklike, but you should have seen them before I flattened them!
5 Tbsp unsalted natural peanut butter ½ cup oatmeal½ cup whole wheat flour 4 scoops chocolate whey protein powder (152 g or ~5 oz)
1 tsp vanilla extract2 Tbsp ground flaxseed1 packet non-fat dry milk (~1 cup)½ cup water 4 Tbsp Nestle Semi Sweet Mini Morsels
Mix all ingredients together in a bowl. Form 12 bars and let dry for 30 minutes. 173 calories, 17 g carb, 6g fat, 14 g protein, 8 g sugar, 75 g sodium per bar.
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Cooking Light Quick Coq au Vin with Braised Kale
“Cooking uncovered over high heat, the liquid reduces and concentrates its flavors in a fraction of thetime required for the traditional long-simmered dish”. Red pepper flakes add spice to the Braised Kale.We made this a few weeks ago and had plenty of leftover for weeknights.
Quick Coq au Vin Recipe
Braised Kale Recipe
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Beachbody Challenge Group Beginning March 4
Be ready in time for summer!
If you ever thought about doing P90X, Insanity or one of the other Beachbody exercise programs now isthe right time. I will be hosting a Challenge Group beginning March 4, 2013 and have a few spots left. AChallenge Group combines a workout program, nutrition and motivational support to improve your chances of reaching your goals. These short videos explain more and tell you how to win cash just for getting fit!
What’s a Challenge Group?
How do I Win Prizes?
My wife and I will be doing the 13-week P90X program for the third time, but you can participate with anyprogram. Beachbody offers 20 different programs, from the 6-week low impact Slim in 6 to high impactprograms like P90X. Let me help pick the right program for you. Drop me a note at [email protected].
Product Videos:
I am neither nutritionist nor personal trainer, but I do know what works for me. I became an Independent Team Beachbody Coach to share what I have learned and help others achieve their fitness goals. If you would like to sign up for a Free Team Beachbody account and Free Coaching, click here . If you already have a Team Beachbody Coach and would like to switch, ask me how.Interested in Coaching? Email me and I’ll send you details.
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