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Richard H. Fitness Guru Posts: 262 Richard H. I need to get back to 180lbs... I was almost there a few months ago! (I fell off the weightloss band wagon!)	# Posted: 8 Mar 2008 04:11 Protein Foods 1. Chicken or Turkey Breast 2. Lean Ground Turkey 3. Tuna Fish 4. Salmon 5. Haddock 6. Swordfish 7. Crab 8. Shrimp/Prawns 9. Round/Rump Steak 10. Sirloin Steak/Ostrich Steak 11. Lean Ground Beef 12. Egg Whites 13. Low-Fat Cottage Cheese 14. Buffalo 15. Whey Protein Shakes 16. Low Carb Protein Bars 17. Soy Protein A portion of protein should be consumed in each of your meals. Carbohydrate Foods 1. Sweet Potato 2. Yam 3. Squash 4. Baked Potato 5. Oatmeal or Shredded Wheat 6. Wholewheat Pasta 7. Brown Rice 8. Barley 9. Beans 10. Corn 11. Strawberries & Raspberries 12. Wheatbix/Weetabix 13. Apples, pear or peach 14. Orange, Melon or Banana 15. Whole-wheat Bread or Pita 16. Brown Bread or Pita 17. Low Fat Yoghurt A portion of carbohydrates should be consumed in meals 1,2,3,4 and 5. Vegetables 1. Cucumber 2. Lettuce 3. Celery 4. Cabbage 5. Green Peppers 6. Green Beans 7. Cauliflower 8. Peas 9. Brussel Sprouts 10. Spinach 11. Tomato 12. Mushrooms 13. Asparagus 14. Broccoli 15. Zucchini/Courgettes 16. Onion 17. Watercress Vegetables should be included in 2-3 of your meals.
THE NEW ME The Master Posts: 2856 THE NEW ME HIGHEST WEIGHT 240 in 2000-2002 HIGHEST BODY FAT MEASURED-44% AT 170 CHALLENGE 1: SEPT 07-DEC 07 -LOSE 10 POUNDS-158-148- achieved new goal-lose another 10 by Dec 15 not achieved-Dec 15-weight 142.5 (total weight loss during challenge= 15.5 pounds) -RUN A MILE- achieved on-NOV 7 new goal-run 2 miles-surpassed new goal-run 2.5 b/w Nov 7 and Dec 15.-achieved -LOSE 5% BODY FAT-achieved CHALLENGE 2 DEC 15-MARCH 15 -LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead) -RUN 5 MILES-Achieved on 1/11/07 new goal-6 miles by March 15 at 5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun) -LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6) 6 month progress -lost 25. 4 pounds -lost 9% body fat -ran 0-5 miles Challenge 3 March 15, 07-June 15 -goals -follow plan by nutritionist and trainer -main goal gain lean mass Daily goals- -follow meal plan and move every day Goal of beating personal best- run a marathon weekly goals -gain muscle to the best of my ability 3 month goals -see above-reestablish every 3 months 12 month goals -maintain all the above goals ultimate long term goal -be fit, healthy and confident with body	# Posted: 8 Mar 2008 11:08 do you have the source from where this came from? thanks!
Matt A. Fitness Guru Posts: 250 Matt A. Nothin to say, I'm 17 and losing fat/gaining muscle is easy with time. :)	# Posted: 8 Mar 2008 11:53 Probably the kitchen. It wouldn't be too hard to make that list. Btw you should add milk to protein, I always drink milk lol.
THE NEW ME The Master Posts: 2856 THE NEW ME HIGHEST WEIGHT 240 in 2000-2002 HIGHEST BODY FAT MEASURED-44% AT 170 CHALLENGE 1: SEPT 07-DEC 07 -LOSE 10 POUNDS-158-148- achieved new goal-lose another 10 by Dec 15 not achieved-Dec 15-weight 142.5 (total weight loss during challenge= 15.5 pounds) -RUN A MILE- achieved on-NOV 7 new goal-run 2 miles-surpassed new goal-run 2.5 b/w Nov 7 and Dec 15.-achieved -LOSE 5% BODY FAT-achieved CHALLENGE 2 DEC 15-MARCH 15 -LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead) -RUN 5 MILES-Achieved on 1/11/07 new goal-6 miles by March 15 at 5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun) -LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6) 6 month progress -lost 25. 4 pounds -lost 9% body fat -ran 0-5 miles Challenge 3 March 15, 07-June 15 -goals -follow plan by nutritionist and trainer -main goal gain lean mass Daily goals- -follow meal plan and move every day Goal of beating personal best- run a marathon weekly goals -gain muscle to the best of my ability 3 month goals -see above-reestablish every 3 months 12 month goals -maintain all the above goals ultimate long term goal -be fit, healthy and confident with body	# Posted: 8 Mar 2008 13:54 matt- i was asking the source b/c i wanted to know if it was from an article or not, or if richard made the list himself.
Richard H. Fitness Guru Posts: 262 Richard H. I need to get back to 180lbs... I was almost there a few months ago! (I fell off the weightloss band wagon!)	# Posted: 8 Mar 2008 21:16 Quoting: jenngetfit do you have the source from where this came from? thanks! Oops, sorry! Yes I do -- here is the source. Not from me, I'm in the research and "development" process.
~ Linaeve Fitness Guru Posts: 311 ~ Linaeve I work for a health care industry. I love tennis and running. I'm engaged to an amazing man, getting married November 1sh 2008. I am excited to lose weight and improve my heart (I have heart disease). Short term goals: 1) measure my bodyfat % 2) complete 20 lb challenge 3) more consistent workout schedule (DONE) 4) phase from 2% milk down to 1% milk (DONE) 5) lose 30 to 40 lbs by my birthday (May 30th) Long term goals: 1) Be able to run 3 miles again 2) Play tennis again on a regular basis 3) Reach my goal weight 4) Look great, healthy and confident for my wedding 5) Maintain a healthy lifestyle in order to have a baby	# Posted: 8 Mar 2008 23:52 Quoting: vashts121 Btw you should add milk to protein, I always drink milk lol. Mmm... Milk.. yummy... goes and gets herself a small cup of milk oh.. Sorry... got a little distracted. Great lists Richard! It's always great to see new foods listed out. I don't know about everyone else, but i know that I can get into a routine where i eat the same thing all the time and forget about the healthy alternatives that I can eat too!
THE NEW ME The Master Posts: 2856 THE NEW ME HIGHEST WEIGHT 240 in 2000-2002 HIGHEST BODY FAT MEASURED-44% AT 170 CHALLENGE 1: SEPT 07-DEC 07 -LOSE 10 POUNDS-158-148- achieved new goal-lose another 10 by Dec 15 not achieved-Dec 15-weight 142.5 (total weight loss during challenge= 15.5 pounds) -RUN A MILE- achieved on-NOV 7 new goal-run 2 miles-surpassed new goal-run 2.5 b/w Nov 7 and Dec 15.-achieved -LOSE 5% BODY FAT-achieved CHALLENGE 2 DEC 15-MARCH 15 -LOWER BODY FAT by 5% ( not achieved fully but as of 1/08-need to reevaluate-add muscle instead) -RUN 5 MILES-Achieved on 1/11/07 new goal-6 miles by March 15 at 5.0 speed or 5 miles at 5.5(neither achieved and not goals anymore-may try for fun) -LOSE 10 POUNDS -142.5-132.5 (not achieved but very close- 132.6) 6 month progress -lost 25. 4 pounds -lost 9% body fat -ran 0-5 miles Challenge 3 March 15, 07-June 15 -goals -follow plan by nutritionist and trainer -main goal gain lean mass Daily goals- -follow meal plan and move every day Goal of beating personal best- run a marathon weekly goals -gain muscle to the best of my ability 3 month goals -see above-reestablish every 3 months 12 month goals -maintain all the above goals ultimate long term goal -be fit, healthy and confident with body	# Posted: 9 Mar 2008 00:31 thanks richard
Richard H. Fitness Guru Posts: 262 Richard H. I need to get back to 180lbs... I was almost there a few months ago! (I fell off the weightloss band wagon!)	# Posted: 9 Mar 2008 16:14 Quoting: Linaeve Great lists Richard! It's always great to see new foods listed out. I don't know about everyone else, but i know that I can get into a routine where i eat the same thing all the time and forget about the healthy alternatives that I can eat too! Yes, if I like something I eat it -- hence my weight issue. Quoting: jenngetfit thanks richard Not a problem. I'll try to make sure there is a link to the source in future posts.

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