Author: dm (---.hsd1.fl.comcast.net)
Date: 02-13-08 21:03
Good luck with colon cancer.
Eating and Drinking Plan
Eat 5-6 times a day, with a gaol to eat every 3 hours. Eat according to your activity level. If you plan to sit at a desk for three hours, your needs will be less than if you are going to be swinging a sledgehammer for three hours. Get high quality proteins and fresh produce every meal, with a focus on getting high quality complex carbohydrates during your earlier meals.
Keep a food log and enter into it each day. This is essential to tracking your success. Take notes of what foods make you feel energized, tired, etc.
High quality proteins: Boneless skinless chicken breast, low fat turkey breast, lean beef, Tofu, Tempeh, Low fat cottage cheese, Whey and/or soy protein supplements
Fruits: A-Z, they all have benefits. Eat them fresh, organic if possible.
Vegetables: Again, oragnic where possible. All vegetables have nutritional benefits. Eat them raw or steamed. Boiling removes nutrients. Avoid starchy veggies (potatoes, etc.) later in the day.
Carbohydrates: Carbohydrates are your bodies main fuel and cannot be neglected. Avoid sugars, white flour and breads. Good choices include oatmeal, Ezekiel brand breads, brown rice, sweet potatoes, and whole grains.
Things to avoid: alcohol, nicotine, sugar (including high fructose corn syrup). Alcohol contains seven calories per gram (carbs and proteins have 4) and converts to glucose, which when left unused converts to fat stores.
Nicotine and the smoke that delivers it hinders cardiovascular and respiratory development. Sugar also converts to fat.
Drinking: Hydration is essential. Many times people mistake thirst for hunger. Make water your first option before reaching for a snack. Your goal should be to have a daily intake of 1oz. of water per pound of lean mass. If you are an average male, that's about 150 oz., or a gallon plus two pints a day. For an average woman, the average will be around 110 0z., or a pint less than a gallon. Drink out of a glass that you know the volume of. If you are on the go, get a stainless steel or high quality washable plastic container. Monitor your intake daily.
Avoid drinks with high sugar content. Energy drinks, sweetened coffee drinks, soda, and fruit juices have a high sugar content and should be avoided.
Here is a bodyweight circuit that I got off of the internet that is great:
http://www.iwantsixpackabs.com/onlinevideo/bodyweight500.html
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