The Journey Begins [Recoverpro & Maniac]

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  1. When you go to the store, look at the labels on the "healthy" yogurt. They might be fat free, but have a ton of sugar in them. The carbs are what to watch for in your situation.
    Cottage cheese is good with some jello powder. Dump CC in a bowl and add jello poder and mix. It tastes like what ever flavor you use.

    If you have a Kroger supermarket where you live, they sell a Kroger brand "carbmaster" yogurt that has 80 cals, 1.5g fat, 4 carbs, and 12 g protein.

    From 5-6 pm on, try to limit your carbs to green veggies. Get you starchy carbs in before lunch or early afternoon, then green veggies at meals after that.


  2. I have used cool ade to flavor my CC before too. Tastes kinda funky lol but it was much tolderable then regular CC.
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  3. Quote Originally Posted by fightbackhxc View Post
    Milk or Cottage cheese is preferred before bed.
    X2 awesome source of casein

  4. Day 5 June 19th 2009

    9:00A Breakfast 3 eggs - 1 cups w/banana and Florida's Natural O.J. - 1 300mg Fish Oil Capsule

    11A-12:30P 2 scoops Muscle Milk, Bowl of Spaghetti, 1 300mg fish oil Capsule

    4:45P Snack 1 Apple

    10:15P Dinner 10oz Sirloin w/ 1 cup of broccoli - 1 300mg Fish Oil Capsule

    3:50A 1 Scoop Muscle Milk w/ 1 Ultra Vitamin pill

  5. Quote Originally Posted by Santa89 View Post
    Day 5 June 19th 2009

    9:00A Breakfast 3 eggs - 1 cups w/banana and Florida's Natural O.J. - 1 300mg Fish Oil Capsule

    11A-12:30P 2 scoops Muscle Milk, Bowl of Spaghetti, 1 300mg fish oil Capsule

    4:45P Snack 1 Apple

    10:15P Dinner 10oz Sirloin w/ 1 cup of broccoli - 1 300mg Fish Oil Capsule

    3:50A 1 Scoop Muscle Milk w/ 1 Ultra Vitamin pill

    Damn bro I could not go 5.5 hours between a meal.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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  6. Surprisingly Pembroke I wasn't really that hungry! By the time Dinner came I was feeling the crave and it worked out perfect. It's very hard for us to get breaks since we're told when to take them.

    Well good news, I got my supplements in today! Hoorah! Also got my sweat belt yesterday. Too bad I already came back from the gym so I have to wait till tomorrow to take the supplements. (No break day for me. I have to lose the weight)

    When it says to take one additional scoop per day on workout days, what time should I take it after my workout?

  7. Hm how much water should I mix with 2 scoops on my non-workout days? 32oz? And how much should I mix 3 scoops with water? Oh man I wasn't sure there was a scooper in the Recover Pro, but I sure found it with some digging around. It sure it small. lol

    Day 6 June 20th 2009

    12P Breakfast 3 Eggs w/ 1 cup Florida's Natural O.J - 1 300mg Fish Oil capsule
    12:45P 1 Cup of Mamey fruit w/ 2% milk, evaporate milk & equal sugar
    1-2:15P Abs, Lower back, and back work out
    2:40P Lunch 1 bowl of Spaghetti, 1 scoop of Muscle Milk, 1 300mg Fish Oil Capsule
    4:45P Snack 1 bowl of lettuce & tomatoes w/ 1.5oz Tuna, and 1/2 teaspoon lemon for flavor
    11:30 Dinner Garlic Herb Chicken w/ potato pieces and broccoli - 1 300mg Fish Oil
    3:30A Bowl of grapes


    Well it's a non-workout day for me and I mixed 2 scoops with 24oz of water. The taste wasn't that great at the much water. I'll try 20oz next time. With the 24oz and 2 scoops the it left a little residue flakes on top and no lemon taste for me here. If this is happening I must be mixing it with the wrong amount of water for the 2 scoops.

  8. Quote Originally Posted by Santa89 View Post
    Hm how much water should I mix with 2 scoops on my non-workout days? 32oz? And how much should I mix 3 scoops with water? Oh man I wasn't sure there was a scooper in the Recover Pro, but I sure found it with some digging around. It sure it small. lol

    Day 6 June 20th 2009

    12P Breakfast 3 Eggs w/ 1 cup Florida's Natural O.J - 1 300mg Fish Oil capsule
    12:45P 1 Cup of Mamey fruit w/ 2% milk, evaporate milk & equal sugar
    1-2:15P Abs, Lower back, and back work out
    2:40P Lunch 1 bowl of Spaghetti, 1 scoop of Muscle Milk, 1 300mg Fish Oil Capsule
    4:45P Snack 1 bowl of lettuce & tomatoes w/ 1.5oz Tuna, and 1/2 teaspoon lemon for flavor
    11:30 Dinner Garlic Herb Chicken w/ potato pieces and broccoli - 1 300mg Fish Oil
    3:30A Bowl of grapes


    Well it's a non-workout day for me and I mixed 2 scoops with 24oz of water. The taste wasn't that great at the much water. I'll try 20oz next time. With the 24oz and 2 scoops the it left a little residue flakes on top and no lemon taste for me here. If this is happening I must be mixing it with the wrong amount of water for the 2 scoops.
    the amount of water doesn't matter too much....just whatever fits your taste buds. I find that I am sensitive to sweet flavor during my workout, so I dillute it more

    Off days I will use less water.

    Did you try my freezer trick on the label??

    Just shake 5 or 6 times and throw it in the freezer for 5-15 minutes, then shake again....dissolves completely!

    cheers!

  9. I too am interested in seeing if you are using the freezer method for RecoveryPro.
    doing my own thang!

  10. I'll try that freezer method! I used 16oz water today with 2 scoops, and it still was dilluted for my liking. I'll try less water like 12oz. for 2 scoops and then 16oz for 3 scoops. We'll see later.

    Day 7 June 21st 2009

    10-10:15A 2 Scoops Recover Pro w/ 24oz water

    10:20A Breakfast Quaker Weight Control Oatmeal 45g packet w/ 1 300mg Fish Oil

    11:50A Snack Activia Yogurt by Dannon

    2:45P Snack 1 Apple


    8:15P Snack 1 Chocolate Chip Granola Bar by Quaker


    9:10P Treat 13 M&M Mini's

    10:20P 3 Bread sticks w/ marinara sauce


    10:50P Dinner Parmesan Crusted Chicken w/ pico de gallo - 1 300mg Fish Oil, 2 scoops Recover Pro w/ 16oz water.

  11. Quote Originally Posted by Santa89 View Post
    I'll try that freezer method! I used 16oz water today with 2 scoops, and it still was dilluted for my liking. I'll try less water like 12oz. for 2 scoops and then 16oz for 3 scoops. We'll see later.

    Day 7 June 21st 2009

    10-10:15A 2 Scoops Recover Pro w/ 24oz water

    10:20A Breakfast Quaker Weight Control Oatmeal 45g packet w/ 1 300mg Fish Oil

    11:50A Snack Activia Yogurt by Dannon

    2:45P Snack 1 Apple


    8:15P Snack 1 Chocolate Chip Granola Bar by Quaker


    9:10P Treat 13 M&M Mini's

    10:20P 3 Bread sticks w/ marinara sauce


    10:50P Dinner Parmesan Crusted Chicken w/ pico de gallo - 1 300mg Fish Oil, 2 scoops Recover Pro w/ 16oz water.
    Please let us know how the freezer method works out.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  12. Oh that reminds me, it sure does work! It dissolved the remaining residue, though I used 3 scoops with 16oz water and my taste buds sure don't like it. I'm trying to find the right amount of water for it so I can drink it with a smile. I drank it down either way at the gym, it was better than the 2 scoops in 16oz water. I'll try 12oz tomorrow with 3 scoops.

    **FREEZER METHOD WORKS**

    I'll probably mix the remaining 1 scoop today is 5oz of water and see how that goes.

  13. Quote Originally Posted by Santa89 View Post
    I'll try that freezer method! I used 16oz water today with 2 scoops, and it still was dilluted for my liking. I'll try less water like 12oz. for 2 scoops and then 16oz for 3 scoops. We'll see later.

    Day 7 June 21st 2009

    10-10:15A 2 Scoops Recover Pro w/ 24oz water

    10:20A Breakfast Quaker Weight Control Oatmeal 45g packet w/ 1 300mg Fish Oil

    11:50A Snack Activia Yogurt by Dannon

    2:45P Snack 1 Apple


    8:15P Snack 1 Chocolate Chip Granola Bar by Quaker


    9:10P Treat 13 M&M Mini's

    10:20P 3 Bread sticks w/ marinara sauce


    10:50P Dinner Parmesan Crusted Chicken w/ pico de gallo - 1 300mg Fish Oil, 2 scoops Recover Pro w/ 16oz water.

    Protein???

  14. Yea man ya gotta clean up that diet a lot. Protein should be higher may not even be enough calories either.

  15. Quote Originally Posted by Santa89 View Post
    I'll try that freezer method! I used 16oz water today with 2 scoops, and it still was dilluted for my liking. I'll try less water like 12oz. for 2 scoops and then 16oz for 3 scoops. We'll see later.

    Day 7 June 21st 2009

    10-10:15A 2 Scoops Recover Pro w/ 24oz water

    10:20A Breakfast Quaker Weight Control Oatmeal 45g packet w/ 1 300mg Fish Oil

    11:50A Snack Activia Yogurt by Dannon

    2:45P Snack 1 Apple


    8:15P Snack 1 Chocolate Chip Granola Bar by Quaker


    9:10P Treat 13 M&M Mini's

    10:20P 3 Bread sticks w/ marinara sauce


    10:50P Dinner Parmesan Crusted Chicken w/ pico de gallo - 1 300mg Fish Oil, 2 scoops Recover Pro w/ 16oz water.
    from now on I would like you to track your calories.....this site has one, but I personally use this:

    www.thedailyplate.com

    not bashing this site's one, but I have always used this one and swear by it...have yet to try the one here.

    You want to aim for 30-40% of your calories to come from protein and the diagrams on that site will help you achieve just that....it also has info on pretty much any product you put into it and gives advice according to your goal.....do yourself a favor and don't use their workout tracker there though.

  16. I believe fitday ias also pretty good.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition

  17. Yeah I understand, but Sunday was my day off. So I thought I'd eat a bit more than usual. I thought that was allowed. lol

    Yeah I usually don't add up all my calories for the day either. =[ So if I were supposed to eat 2,000 calories a day, the deficit would be at 1,000 right? I would need to burn off 1,000 calories correct?

    Judge today's meal for me guys.

    Day 8 June 22nd 2009

    8:05A 2 Scoops of Maniac w/ 8oz. water. Good taste overall. I'll add 2oz more tomorrow to make it a bit less tard?

    8:40-9:30A Chest, and abs. (I'm going to start working 1 muscle group a day)

    10:00A - Dannon Light & Fit Smoothie

    10:50A 1 Scoop of Muscle Milk w/ 6oz Skim Milk

    1:45P 1 Can - Chicken of the Sea tuna

    2:30P 1 Slice watermelon

    9:30P Dinner 4 potato slices, 4 steak tips, 3 pieces of oven roasted chicken, w/ 5oz Recover Pro and 1 300mg Fish Oil Capsule

    Before bed, should I take another scoop of muscle milk or just a cup of warm skim milk?

  18. Interesting..

    Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
    281 22g 160mg 877mg 45g 16g 3g 69g

    Without the exercise it was at a almost 700 calorie range today.
    It said to lose 2.5lbs a week I need to absorb 2,255 calories a day. lol

  19. Quote Originally Posted by Santa89 View Post
    Interesting..

    Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
    281 22g 160mg 877mg 45g 16g 3g 69g

    Without the exercise it was at a almost 700 calorie range today.
    It said to lose 2.5lbs a week I need to absorb 2,255 calories a day. lol
    Now you see what we have been saying. It just takes the time to put it down on paper to really get a good picture. you should try to get 1-1.5 g of protein per pound of bodyweight to start with, multiply that by 4 to get amount of calories from protein, then subtract that from your calorie total. Then divide the rest of those calories into the other macros accordingly.

  20. Well I did, 1.5 * 205(weight) = 307.5 * 4 = 1,230 should be protein calories?

  21. Yes, your math is right. I would say you would do fine on around 250g of protein, which is about 1.2xBW. That would give you 984 protein cals. To determine what percentage of your daily total is from protein, divide the amount of protein calories by the total calories for the day. For example, 2255 total calories, 250g of protein=984 protein calories: 984/2255=.44 which is 44 %. You can do the same for fat and carbs. Fat has 9 cals/gram, and carbs have 4, if you didn't know. You could go with a 40/40/20 of P/C/F = 40% P, 40% C, 20% F. 250 grams of protein over 6 meals is 41 g of protein, per meal. This should be number 1 priority in order to get enough protein.

    Work on the math for the other macros, carbs and fat, and peice something together for 2200 cals a day with a 40/40/20. Post it up, and we can go from there. You are on right track now you have seen what we have been saying.

  22. Oh dang. 41G of protein in a meal, I will be eating a lot then! Ha

    Well so far I know I'm not doing good. Made a mistake by eating lunch with high calories and only 38G protein.

    It was the Gourmet Mac N 5 Cheese - 792 Calories, 35g Fat, Cholest- 77mg, Carbs 76g, Protein 38g (I still have yet to go to the gym)

    =[ I cannot find a good high protein meal plan so I can go out and buy the right foods..lead me in the right direction please?

  23. It's best not to try to buy high protein meals, because you can't find too many that are really that good for you. Frozen dinners just suck, if you don't really read the labels. You shouldn't eat them al the time unless you are in a pinch. You said your mom buys meat for 6 months at a time. What does she have, and can you prepare it for yourself?

    Even if you don't get to 40 grams per meal, get at least 30, that will start you down the right road.

    Eggs for breakfast, 1 serving of oats, 8oz skim milk

    snack: could do protein shake, 1 can of tuna-4 oz, on whole wheat bread

    lunch; 6-7oz grilled or baked chicken breast, 1 cup rice and broccoli

    snack: 5-6 oz of Lean ground beef or Ground turkey, I like cooked with salsa and bit of shredded cheese in a bowl, with some rice

    dinner; 6-7 oz of lean meat, chicken, lean beef, fish

    Have your muscle milk after you workout. I realize your work schedule is all over the place right now. You can always have scrambled eggs anytime other than breakfast. I like 3 eggs, 3-4 oz of baked chickem, salsa, a bit of cheese.

    be creative.
    Grocery list:
    eggs, tuna, ground turkey, lean ground beef, turkey breast(try to stay away from deli meat if possible), brown rice, oatmeal, skim milk, Frozen bags of broccoli or veggies, any other green veggies(stay away from canned), almonds, cottage cheese,

    These are basically what I get every week, unless I get a craving for something different

  24. Great post bro!

  25. Thanks. To add, I buy skinless chicken breast fresh, not frozen, usually comes in a pack with about 3.3-3.5lbs of chicken. i will buy 3 pounds or so of lean round steak, usually cut into round steaks, a couple pounds of lean ground beef/turkey, several 18 packs of eggs, a couple pounds of boneless center cut pork chops. I usually bake chicken and pork in oven, all at the same time so i have some cooked for a few days. I usually cook at 350 for starting with 20 minutes, then check it. I find it's better to cook at a bit lower temp for a few extra minutes to keep from overcooking it too fast and having it dry out on you. Keep in sealed tupperware in fridge, pull out what you need. I cook steaks on grill outside, and usually leave them on the rare side of medium, so when I reheat it, it doesn't turn into jerky, it's just right. If you eat chicken or meat cold, I suggest cooking it completely at beginning.

    Currently in my fridge, I have 3 pounds of chicken I cooked last night, with 3 1/2 round steaks left, and two lean beef patties with 1/8 cup shredded cheese on them. I like to have 2 or three choices in my fridge at a time.

    Oh and Santa89, if your mom doesn't have one, get yourself a digital food scale.You cana find them anywhere from $25 and up. One of the best investments you can make.

  26. That's the post I needed man! I appreciate it dude. Yeah what I eat are far less than what you said. I always thought a diet consisted of eating less meals.

    We have meats, chicken, beef, its all from the Shop at home food services. It's all frozen in the special fridge they provided. So I would have to leave the meals out 24hours before to soften them or just put them in the microwave to thaw them.


    And yeah, we have all skinless chicken. Chicken breast, etc.

  27. I will do! So far I see my mom has boneless chicken thights thawing in the chicken, like 3lbs or so, but thats usually distributed between me, my mom, stepfather, and brother.

  28. You aren't trying a diet, you are learning proper nutrition, two different things. That's why 90% of "diets" don't work long term to keep weight off normal people. They come off the "diet" and resume crappy eating habits and no exercise, and bam, more weight than last time.

    Also a good, fairly cheap dish is beans and rice. Cook some brown rice, easiest is boil in bag. Cook 2 or 3 of them. Take a couple cans of black beans, or a can of black and maybe can of red beans. Rinse the beans in a strainer till water runs fairly clear. Combie beans and rice, and salsa in a big tupperware bowl. For meal, take about a cup or cup and half, and add some baked chicken = the bomb. It should make 5-6 meals depending on how much rice you cook. I would keep that as a meal anytime before 3-4 in afternoon, also makes a great preworkout meal, depending on when you lift.

  29. Quote Originally Posted by youngandfree View Post
    You aren't trying a diet, you are learning proper nutrition, two different things. That's why 90% of "diets" don't work long term to keep weight off normal people. They come off the "diet" and resume crappy eating habits and no exercise, and bam, more weight than last time.

    Also a good, fairly cheap dish is beans and rice. Cook some brown rice, easiest is boil in bag. Cook 2 or 3 of them. Take a couple cans of black beans, or a can of black and maybe can of red beans. Rinse the beans in a strainer till water runs fairly clear. Combie beans and rice, and salsa in a big tupperware bowl. For meal, take about a cup or cup and half, and add some baked chicken = the bomb. It should make 5-6 meals depending on how much rice you cook. I would keep that as a meal anytime before 3-4 in afternoon, also makes a great preworkout meal, depending on when you lift.

    GREAT Post!!

  30. Oh man rice and beans sure are very common in my family. I haven't touched rice since I started the nutrition, but it's usually white rice. I will mention the brown rice.

    Well today I was informed greatly, so I guess my day won't look as good. Tomorrow I'll make it better.

    Day 9 June 23rd 2009

    10:45A 3 Egg whites

    12:50P Gourmet Mac N 5 Cheese w/ 1 300mg fish oil

    3:30P 1 slice 100% Whole Grain bread, 1 green apple

    6:00P Quaker Weight Loss Instant Oatmeal - Banana Bread flavor packet

    9:30P 2 Slices boneless chicken thighs with yellow beans - 1 300mg Fish Oil Capsule


    *Busy day no time for the gym sadly..* Going tomorrow early in the morning **
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