The 30-Day Fat Loss Challenge: One Big Meal
If you are just seeing this and don’t know what it is about, look here first.
When entering into a dieting down program one of the constant complaints I often hear is how much of a trouble meal planning is. Counting calories, trying to section out portions through the day, etc, is all such a challenge. If you don’t measure right throughout the day then your result will be hindered. If left to “guesstimate” your intake then your results are usually less than what you desire them to be. A big reason why systems like Nutrisystem or Jenny Craig do work so well is that they are based off of pre-packaged meals. Unless you eat meals outside of those meals, you aren’t going to face much of a problem with measuring caloric intake. The problem comes in because those meals are not nutritious, are too low in protein for such low calories, and in general taste like ass.
“The Big Meal” will help solve all these problems by providing a solution to…
-Inconvenience of Multiple Meals
-Perfect Accountability with Caloric intake
-Easy to Implement into any Lifestyle
-Easy to Balance Macros and General Nutrient Intake Through the Day
-Easy to Make Nutritious Decisions and Not Eat Crap
The Rules?
The Rules of the Big Meal are pretty simple. Each day you have One Big Meal.
That’s it.
How long you make that meal last, how you break up that meal, what time of day you start eating your meal is up to you and to some degree is part of the test and what I am curious to study. It must be made either at the beginning of the day or the night before. There is no “breaking up” the making of the meal. You can break up your eating of the meal, but the meal must be made whole at the start of each days eats.
Mostly, I have found so far that those who try and ration out the big meal till nighttime do a little bit better but again, that is up in the air. I have had people eat the big meal almost all at once in an “IFing” fasting style. If you want to read more about that then go here. I have had people eat the “big meal” 5 times throughout the day and did fantastic. Choice is yours, the only catch is that it is one meal you make and you can’t eat anything else but that meal the whole day.
No extra desserts, no extra snacks, no extra nibbles. You want to nibble then you nibble on your big meal. If you are a food picker just have the meal set aside, pick at it as needed, and go about your day. If you are a “need to be stuffed” kind of person then go to town and stuff yourself. Again, the choice is yours but choose wisely because for the day it is all you get.
If you eat anything other than that meal you automatically know you are cheating. This helps take care of the mental aspect of accountability and helps with the correct calorie calculations. This is huge for personal accountability. We are a lot less likely to cheat in the morning when portioning out our food than late at night when making that last meal, snack…binge.
The Deficit?
The deficit will be roughly 35% of your overall caloric needs with calculated activity. For my crew I selected their caloric intake, you however are your guide and trainer for this BUT I haven’t left you completely empty handed.
For those of you who have the Fat Loss Troubleshoot you can use the activity calculator and quiz in that to get your best guess and activity multiplier. For everyone else I recommend try the Harris Benedict calculator. Get your complete daily needs. You will eat in a 35% deficit of what those daily calorie needs are.
The Macros?
Now it may seem overwhelming at first but remember the “Big Meal” is whatever you want to make it be. If you want the big meal to be Chicken, Potatoes, and Broccoli it can be. It just needs to be a big ole plate of chicken, potatoes, and broccoli. You can’t make it through the day, you have to have it made. Starting off, I highly suggest lasagnas, casseroles, meatloaf, cold pasta salads, stir fry, etc. For example, you could make a huge 9×12 dish of a veggie and cheese meatloaf and just eat off of it all day. Simple as that. Sure you are going to have to make the meatloaf, but the time you save in the long run will even out, I assure you.
Now this plan is for a fat loss program, so the macros are based on trying to achieve maximum fat loss, maintain LBM, and keep hormone levels happy with certain fats, carbs, and training. If you want to implement this at maintenance as well, that is fine. For this discussion however, from here on out, this is for the purpose of dropping fat, and dropping a lot of it.
The plan is very simple. You will eat…
1g x GOAL BW in protein and .25 g x GOAL BW in fat.
Meaning for every 4 grams on protein that is 1 gram of fat. That is it, everything else can be carbs or more fat and protein.
The Training?
My crew gets the benefit of training programs, that is part of the of the perks 
However, I will give you a hint…
…because this is so aggressive I have kept lifting to splits and low grade cardio. I am also including lots of rest and mobility/recovery work for them. Some have almost identical programs because of postural distortions and equipment, others not so much. As always it depends.
There is however a everyday training challenge for most that I highly recommend picking from…
Max Out Push Ups
Max Out Chin Ups
Max Out Pistols
Pick one and max it out 3 times a day. You will be stud/studette by the end of the month. If you do nothing more than that it will be enough to make noticeable changes in your look believe it or not with that deficit.
You can also pick any training program of your choice. Again, I recommend not trying to go for any new PR’s while on this program.
The Breaks/Re-feeds?
Since this is a 30-day period and we are trying to get the most extreme results as possible, there will only be 1 free day to re-feed on day 16.
On Day 16 you will be allowed a free day to eat as much as you want in a 6 hour window. The only rules during that time are…
- Low to no fat
- Low to no fiber
- If worried about extreme bloating/water then keep a little dry that day
The majority of your calories need to come from high GI carbohydrates during this refeed. White rice, potatos, instant oats, etc. On this day you need to eat and eat big. You get 6 hours so make it count.
Meal Ideas/Recipe Tips?
Since caloric intake for everyone is different it makes making general recipes hard. The best thing I could come up with was an item based recipe system know as the “Mix and Munch.” Mix and munch is based on you getting all the items you need to make a meal, but it is up to you how much you use of each item and how you throw it together. Here is an example of the Mix and Munch system at work.
Items:
Skinless Chicken Breast
Oil
Snap Peas
Onions
Salsa
2% Mexican Cheese
Big Meal Option #1-The Stir Fry
Chicken Stir Fry with oil, Snap peas, and Onion Topped with Cheese and Salsa
Big Meal Option#2-The Chicken Bake
Baked Chicken and Cheese Salsa served with sautee’d onions and snap peas.
Big Meal Option#3-The Cheesy Stuffed Chicken
Chicken Stuffed with Cheese top with salsa and onions with Snap Peas on the side
All make one huge big meal.
Amounts of all the items are up to you as long as you get your protein and fat requirements.
All can be one huge dish together or make up multi servings.
The choice is yours.
Supplements?
All participants will be required to take the following supplements
Basic Multi Vitamin
Fish Oil
Anything that is in addition to this is fine/great but not required.
If you were going to take more it would be…
D3 2000UI-1000 2xday
Calcium -500mg 2-3xday
Zinc/Mag-30/400 1xnight
You can get more than this but I will keep it as simple as that.
Water?
Daily water intake will need to be a min of 1 gallon for women and 1.5 gallons for men. Some liquid though can be in the form of teas, crystal light, etc. Black Coffee is your friend.
Check ins?
Check ins for readers will be on Saturdays. Keeps you in check for the weekend. On that day you will have to post up photos (can be minus the head) or your progress so far and let us know how you are doing. If you want you can supply at least 2 big meal pictures of a big meal you had that week.
All you have to do is leave a comment in every post update (starting with this one) on Saturdays with your stats and pictures. You can leave them directly in the comment box OR link to a journal with picture updates on a forum OR link to a journal with picture updates on a blog. The choice is yours but to be considered there must be a update every Saturday (starting today!).
If you do not check in on Saturday you are out of the running for the readers prize. No exceptions. If afraid you are going to miss it email me the link and I will post it up for you.
You the readers do not have to show your face and you can wear what you want. That is a perk of being the reader.
AT THE END OF 30 DAYS…
The readers that remain and my crew will be up for the transformation prizes. My crew will have a select winner between them. However, the reader crew will also have a winner. That winner will get all the crew gifts AND the grand winner readers prize of…
The Winner:
All products, ever, released by me for free. Any teleseminar, any whatever, you will have VIP access too. If you don’t need it anymore then you can gift it to someone who might. Basically you can pay it forward.
This includes Body By Eats, the new training programs, the Upcoming Make My Body Hot Series (for men and women) and much, much, more.
AND
Collection of Great Works: The Best of Training and Nutrition on the Net (Value:$490!)
Gift Certificate to Vitamin Shoppe for $50
AND
2 phone consults at the time of your choosing for life. Save it till you’re a 80 for all I care, it is yours to do what with.
So far this is towards 1000’s of dollars worth of prizes…
But wait, there is more.
All the people that finish on that last Friday and check in. All the people that show proof of their loss and change on the site will put their pound (of fat…heck I will count water too) loss towards the 1 dollar donation to St Judes. Recently my life has been hit very hard with illness, this has to stop. The little things can help, they really can.
Drop out?
There is no dropping out.
Help?
I will not be helping you, my crew will be helping you if they want though. The readers will be helping you. My gift to my crew for doing this is being there for them. I will do what I can to answer a question but I simply won’t always have the time. However, you, the readers, can help each other.
This is about supporting and reaching out for 1 month. That is it, just taking 1 month, 30 days, to help your fellow brother and sister out.
What Now?
Now that you have read over it all you have to do is get started, right now. Plan tomorrows meal. It doesn’t have to be “special” and don’t making things to complicated. Go back to just eating some freaking food. Just make a big ass meatloaf and call it a day. The complications are done, I am tired of them. Let’s keep it simple, let’s eat. Take you pictures, post them up. Get your stats written down. What are you waiting for?!
Those of you who want to play?
Let the games begin!
Edit: Remeber that the big meal is fluid. Step outside the box and read this great response from one of my crew.
The one big meal doesn’t have to be a one dish meal. For example, you can make a meatloaf and have side dishes. The point is you want to get all the ingredients and make the entire meal for the day at one time. Anything you want to eat needs to be in one spot – the accountability comes in knowing that food you’ve put together is the absolute ONLY thing you can eat that day. However, another part of the one big meal concept is ease of preparation, so it’s probably better to think of it as one meal (x3 or x5 if you plan snacks) for the day. In other words, you are going to be eating the exact same thing(s) for every meal/snack that day – maybe not the exact amounts but the same things.
The Players of the Readers 30-Day Challenge Are…
Josh
Hayzel: http://forums.jpfitness.com/challenge-training-logs/35143-positive-change-flesh.html#post631750
Lori: http://forums.jpfitness.com/challenge-training-logs/33232-committed-endeavor.html
Iysis
Rachel : http://avidityfitness.net/download/30dayrachel.jpg
Shari: http://www.flickr.com/photos/31598602@N08/sets/72157608151197485/
Mingo
Missy
Matt
Karen
Lindsay: http://farm4.static.flickr.com/3183/2952386857_3d976f2649_o.jpg
Cynthia: http://www.garbagethatgoo.com/
Audrey
Joy : http://fitandhealthygal.blogspot.com/
Etana
Matty :http://www.permanentfitness.com/my-weight-loss/hi-my-name-is-matt-and-im-fat/
Akimbo :http://onthefritz.org/
Patti
Diane: http://avidityfitness.net/download/30daydiane.jpg
Anna
Debbie: http://avidityfitness.net/download/30daydebbie.jpg
Anninator
Diana
Carol
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Sinead
Wow! What an awesome challenge!! The idea of making one big meal to last the whole day is intriguing–what a cool plan!
I can’t wait to see how everybody does! Good luck–YOU CAN DO IT!!
October 17th, 2008 at 11:10 pmLindsay
I eat at 35% defecit or 35% of DCN? Maybe those are the same thing and I’m just confused on the semantics. Do I calculate my DCN and then take 35% of that or 65% for the calories for the OBM?
October 17th, 2008 at 11:16 pmLeigh Peele
35% of your daily caloric needs. So if in a day you burn 2000 calories you would eat 1300 calories.
October 17th, 2008 at 11:23 pmJosh Aronovitch
Sounds like fun! I actually did the one big meal thing today, not even realizing I’d be doing it for the next 30 days. Made a sort of coq au vin in the crockpot with left over turkey breast, onions, carrots, and sangre de toro. Yum! And healthy. Got three meals out of it.
I’ll have to be creative to get all my fruits and veggies in to one meal though…
hmmmmm
October 18th, 2008 at 12:06 amHayzel
Quick question: We are including the fish oil/multivitamin in the calorie count and macros, correct?
October 18th, 2008 at 12:09 amDiana
Hmm, the challenge sounds interesting although I’m not sure yet if I’ll be able to participate right now. I’ve still got a toasty little fever going on but my breathing is a little better so maybe the worst is over. Will wait and see how the rest of the day goes first and then decide.
I do have a couple of questions regarding the big meal though as that could be a major obstacle for me. I’m still going to be doing most of the planning, shopping, and food preparation for my family who isn’t doing the big meal. I also don’t have a good track record with the mine and theirs food thing.
1. Will preparing food for others throughout the day disqualify us?
2. Does the big meal have to be on a calendar day or can we spread it out over a 24 hour period of time? Meaning can I base my big meal on the family dinner and plan on using the leftovers the next day for breakfast and lunch?
Anyway too tired and too sick to figure this out tonight so am going to bed. Sounds intriguing.
Diana
October 18th, 2008 at 4:03 amLori
This sounds very interesting and intriguing! I’m going to seriously think about it today. Leigh, do you think the OPT exercise plan would work OK with this? (with the exception of week 4 being a rest week)
October 18th, 2008 at 4:45 amIysis
This is great! I am really psyched. I love the idea of one big meal. Just got back from the grocery store and I have all the supplies I need for the next few days. Now I am not afraid to cook something delicious or filling since it will last all day.
October 18th, 2008 at 4:49 amETANA
Reply to Diana
>2. Does the big meal have to be on a calendar day or can we spread it out over a 24 hour period of time? Meaning can I base my big meal on the family dinner and plan on using the leftovers the next day for breakfast and lunch?
Since we’re helping each other: It seems to me, Leigh said you could make it the night before, so I think you could count your 24hour day beginning when you want; the point is only eating what you make and NOTHING else.
_________________
My comment: Very upsetting concept; notice there aren’t as many gung ho people when the nitty gritty comes down. I dont’ know how to make those meals, was my first reaction. But I can learn over time. In the meantime, I already in the morning prepare breakfast, snack, lunch, snack, so all I really have to do is in the morning also prepare dinner and evening snack, and I can call that my ‘one big meal,’ even though it is LOTS of different foods, as long as it makes the calories and macros. The point is an easier way for us to make our complete macros beyond, and including calories, dead on the numbers.
So I could have: eggwhites and potatoes, cottage cheese and vegies, salad and turkey and fruit or grain, Greek yogurt and fruit, Dinner: protein and vegie, protein shake and nuts… just the way I was doing my DEFICIT diet, as long as I prepare the whole thing at one time…. The way I read it, it does NOT HAVE to be 1 lasagna or 1 “Dish,” although that is a new interesting option. It could even be that “dish” 3 times with 2 snacks of something else, as long as you prepare it ALL in the morning or evening before. Leigh didn’t say what was in that 1 big meal.
I think it can be either way, 1 BIG meal of 1 DISH, or 1 BIG meal of all your foods and macros prepared at one time, that morning or the night before.
What do others think? Am I missing the point? Am I breaking the RULE?
- Etana
October 18th, 2008 at 7:00 amkrispy1138
Etana, I took it as the meal had to be one big dish, but maybe I’m missing something.
I was really looking forward to doing the challenge, but I’m one of those people who needs a lot of variety in their diet, so there’s no way I’d stick to a “one big meal diet”. Plus, I committed myself to doing OPT until Thanksgiving and promised my husband my dieting wouldn’t interfere with our lives too much, so it looks like I’ll just be following along from the sidelines.
October 18th, 2008 at 7:06 amRachel
I will post my stats later today, but I am definitely in. Last night I pulled out some cookbooks (PN, Eating Clean, etc.) and I found some recipes that were “casserole” type…chili, chicken and veggies, you get the picture. I entered the ingredients into FitDay and tweaked them a bit to meet my calories and macros and VOILA! It wasn’t that bad, just took some preparation. I made my chili last night and I am ready for today. I am kind of looking forward to not stressing about making my meals, it will be prepared the night before. I have the same quesiton as Lori regarding the workouts in OPT, do we still adhere to the rest week called for in Week 4?
We can do this!
October 18th, 2008 at 7:20 amRachel
I forgot to ask, how many grams of fish oil? Thanks!
October 18th, 2008 at 7:40 amSinead
Etana, that’s what I was thinking…some of your snacks, etc., that you might eat during a normal time could be part of the “meal” that you prepare and just portion it out, etc., when you are preparing the big meal. I would think that it wouldn’t have to always be a big casserole. You could have a salad set up and sides of fruit and cheese…whatever to help you hit your macros. I think Leigh’s rule was that you have to prepare the food all at one time each day and then eat nothing but that “meal” for the whole day. As long as you hit your calories and macros…
October 18th, 2008 at 8:01 amshari
how do i attach pictures here?
October 18th, 2008 at 8:36 amMingo
I agree with Etana & Sinead, I think the concept is one prep time only per day. Kind of forces you to think about the whole day’s meal(s), which is great if you have trouble with meal planning (like me)….not sure about 1 big casserole as I’m not a fan of casseroles anyway, but the One Big Meal idea sounds interesting … it would certainly cut out any vending machine snacks or lunches in the cafeteria at work (since that’s another “prep”, even if it wasn’t me) Since it’s just DH & me, I think I’ll make *him* some casseroles (he loves them!), and make my OBM and keep it on one tray in the fridge ….
October 18th, 2008 at 8:40 amPauline
Hi, everyone! I have/had many of the same questions, but I’ll do my best to answer as long as Leigh edits my mistakes!!
Hayzel, you do include the calories for the fish oils in your daily caloric total.
Diana, Etana, and krispy: The one big meal doesn’t have to be a one dish meal. For example, you can make a meatloaf and have side dishes. The point is you want to get all the ingredients and make the entire meal for the day at one time. Anything you want to eat needs to be in one spot – the accountability comes in knowing that food you’ve put together is the absolute ONLY thing you can eat that day. However, another part of the one big meal concept is ease of preparation, so it’s probably better to think of it as one meal (x3 or x5 if you plan snacks) for the day. In other words, you are going to be eating the exact same thing(s) for every meal/snack that day – maybe not the exact amounts but the same things. (krispy – sticking with OPT is probably a wise choice for you right now!)
You can make the meal the night before and have it ready for the next day or get up and make it first thing in the morning. Etana, good question on whether you can eat it for dinner and then breakfast and lunch. I’m interested to hear Leigh’s thoughts on that one.
I’ve spent about 20-30 minutes each morning preparing my big meal for the day. The nice thing about it is when you’re done, you know you’re done for the whole day…except those of us with families. We still have the privilege of preparing meals for them. Of course, we can’t eat any of those meals or nibble on any of the ingredients while we’re cooking them. It’s one of the challenges/joys of balancing marriage and parenting with fat loss and body recomposition! We have to have more inner strength to resist!! I am planning some of my big meals to be a meal my family would also enjoy. Of course, they will only be eating one meal and I plan to prep ours side by side (theirs in one dish and mine in a separate) to keep my calorie counts dead on. But for the most part, I’ll be on my own this month.
October 18th, 2008 at 8:42 amMissy
Very innovative – as usual!! I will have to wrap my head around this and figure out how to do this best. I guess cooking one meal will be tough since lately all I eat are uncooked things (fruit, cottage cheese, salad with tuna, etc). Is the point of having it done and not cooking it as needed to keep you from “straying”? I guess I did not get the reasons why on having it done. I know it makes things easier in one aspect; but the way my life is, something will come up to stop you from cooking the meal the night before and then I go into ballistic mode!
But it is a very interesting idea and I do like it, just have to figure it out for me!!!
Thanks Leigh and I LOVE the idea of giving to St. Judes. I used to live very close to Memphis and have been to St Judes. It is the most heartbreaking thing to ever see – those children walking around with IV’s and just the best spirits in the world. I donate to them now when I can since I have been there and I think it is a very wonderful thing for you to do! We all benefit when we stop and think what these brave kids go through! I will keep them in mind when my body tries to tell me I need more food. They go through way worse than any hunger pang I will ever have.
OK, so off to ponder…
BTW, speaking of Body By Eats… any news on that front??
October 18th, 2008 at 9:00 amKaren
Here’s another tip from someone who learned a lesson yesterday . . . Make your big meal be something you know you like and can eat the whole day. This is not the time to try new or iffy things like I did yesterday. I ate what I was supposed to eat, but I really didn’t enjoy part of it.
I have found that it isn’t as bad as I thought it would be, though, to have the food limited to a big meal. And, like Leigh says, it takes the guesswork out of what you can or can’t have when you’ve already planned everything out and made it ahead of time. And, you can still have variety rather than one thing only. Just make it work in macros to have meat, veggies, potato and fruit for dessert.
October 18th, 2008 at 9:25 amJosh Aronovitch
I’ve plugged in my ingredients on the CRON-o-meter, and the macros look good. One question though – I’m at 98 and 99% of my RDI for all vitamins and all minerals respectively, I also have 350% of my RDI for Omega 3’s. Should I still take a multi and fish oil, or is that over kill?
FYI: I’m making fish tikka: wild caught pollock, broccoli, yellow peppers, fresh squeezed grapefruit juice, non fat plain yogurt and various indian spices. Comes to 1490 calories along with my calcium/vitamin D chew. (those were the only two things I was consistently low on when I measured my intake over the past month.)
October 18th, 2008 at 9:46 amLeigh Peele
Vitamin/Fish Oil-I recommend vitamins just for insurance because of such a low deficit thought whole food as always is kind.
Fish Oil amount-Yes calories count and I recommend min 5 grams per day
October 18th, 2008 at 10:10 amLeigh Peele
Pauline and Karen are dead on about going outside the box.
The big meal is whatever you want it to be. You want to have protein pancakes, eggs, and bacon all day then great. Just make it first thing in the morning.
Some might say, Leigh, what is the difference from just making all my food and measuring it out the night before? It isn’t really. However, there is a psychological effect that comes from looking at a HUGE stir fry and know you get to eat ALL of that food in one day.
You guys are doing well.
October 18th, 2008 at 10:13 amLeigh Peele
As far as people being “let down” by the idea, here is the thing…
-It is 30 days
-It is supposed to be outside of your comfort zone
-It is supposed to take you to that next level of understanding yourself
-If you can’t do this for 30 days then how do you expect to change your life for years to come if you think making your food at the beginning of the day is a hard thing to do.
We as a culture have gotten lazy and live in denial of what we take into our bodies. It shouldn’t take you anymore than 45 mins to make your entire days food.
October 18th, 2008 at 10:16 amLeigh Peele
RE: Sharing photos
Link to them in your photo album, journal, or blog.
You can also mail them to be at trainer @ avidityfitness.net but do not have them be huge files please.
October 18th, 2008 at 10:21 amMatt
Wow I think the concept is great. I also am a little suprised that people are going to complain about this, that is messed up. Leigh is doing this to help you out and to give you something to break the boredom. I think it is great! I am in even though I can’t do pictures I will be posting stats.
Matt
34 yrs old
189 pounds
5′11
15% BF
My First Big Meal is a HUGE Veggie and Steak Stir Fry with Berries for Dessert.
October 18th, 2008 at 10:25 amLeigh Peele
To cover one more point…
This is at its core about accountability and not allowing for subconscious or conscious cheating in your diet program. My clients have seen fantastic results with this concept, but it is just that, a fun concept.
You can still take these 30 Days to do whatever you want. I look forward to hearing the stories of change, even if just from a few of you.
October 18th, 2008 at 10:27 amLeigh Peele
Diana-Sorry I missed yours..
Yes you can prepare your family meals. The point is that you know if you eat anything outside of your planned meal that you have automatically cheated.
As for the leftovers…
Only if you know the exact amount of calories in the meal.
Also, one more point and question to ask…
How bad would it be for your family to cook for themselves or help you out with meals for 30 days. You need to think about how much to give in a day, how much other can give you. Help each other, ask help of others, there is WAY more to this that I am telling, way more.
Also, no body get mad! This is 100% a positive. It is NOT for everyone and it is supposed to be fun. I by the way am playing along myself
I will have some pictures to share too!
October 18th, 2008 at 10:31 amKaren
Count me in too!
I will try and get picture up tonight if not I will send them to you via email.
My name is Karen (another one
) and I agree to 30 days of “One Big Meal” for my eating plan. It is funny because I know I get at least 200-300 extra calories a day from nibbles during making my other meals or when measuring out and going “over” a little. I think this is awesome. Thank you SO much Leigh!
I am 5′4
134 pounds
I am looking by the end of the 30 days to be down 5 pounds and finally in the 20’s!
October 18th, 2008 at 10:53 amLindsay
I made my husband take photos and omg I’m so mortified. I made him email them to me and then DELETE them from his computer so even he couldn’t look at them ever again. I’ll post them later, here are my stats:
Female
October 18th, 2008 at 11:09 amAge: 29
Weight: 145.5 (previous weight: 228.5!)
Height: 65.5″
Neck: 11.5″
Arm: 10.25″L 10.75″R
Chest: 34″
Underbust: 30″
Waist: 28.5″
Bellybutton: 30″
Hip: 38″
Top of thighs: 42″
Thigh: 22″ (both)
Calf: 14″ (both)
Leigh Peele
Alright I am going to put a list of names together, if you aren’t wanting to be on the list just let me know I am just assuming from your response that you are on board, with or without pictures. A lot of people are having problems with that but hey no big deal, lets just get started and figure out the specifics later..
Oh and also YES you can do OPT or any training program with this.
Josh (Nice to meet ya, I feel good about you joining)
Hayzel (Not sure but since you asked that question you are at least thinking about it!)
Lori (come on Lori you know you want to do it
Iysis (We are going to talk pelvic tilt my dear)
Rachel (Rachel did you get my email a few days ago?)
Shari (if you need help with pics just let me know!)
Mingo, best name ever, is totally in
Missy…MISSY…30 days, meals, you can do it, play along at least for a few eh?
Matt (Thanks for thh support, I think some just were a bit confused. no big)
Karen (Great attitude and glad to have you, 20’s in 4 weeks is nothing)
Lindsay (you are awesome, takes guts, welcome aboard!)
Who else am I going to bully to this list!?
October 18th, 2008 at 11:10 amCynthia
I have to admit, the ONE BIG MEAL thing got me stirred up and thinking to drop out, because I normally do prepare most, if not all of my five meals in the morning and I don’t really know many casseroles, plus I usually don’t LIKE casseroles that much. And I don’t have casserole dishes. My initial reaction was lasagna, UGH, meatloaf, UGH, LOL! I eat a lot of salads…
And then I had also just started the Cheat To Lose program. But on thinking about it, it’s really no big deal to incorporate… on the low-carb days, I just fix my one big meal as low carb. Likewise for the moderate and higher carb days. No biggie. I can roll with it.
My norm is simple meat/fowl/fish/shellfish, veggies and fruit. With a fair amount of variety. And some days, starchier veggies and a few carbs like oatmeal etc… But then I started thinking, and I figured as long as I got it all fixed in the mornings, snacks included, then it was just a different way of thinking about it and very do-able.
For instance, I don’t quite have enough ground turkey on hand for all 5 meals, but that was going to be 3 meals for today. But I do have bison… so no biggie, I can sub that in for a couple meals. Then I need to shop anyway… the last farmer’s market of the season yesterday was pretty sparse thanks to the recent freeze! Fortunately, I have plenty of spinach on hand and broccoli and green pepper, so fixing five meals should not be a problem at all this morning. I kind of like the idea of weighing out my protein all at once!
Just got up to check email, but now it looks like I need to get rolling in the kitchen. Batteries should be charged for the camera…
Calorie level is set in my software… figured that out last night. I will enter my meal stuff to be sure it fits the plan.
I do have a question… WHAT ARE PISTOLS?
October 18th, 2008 at 11:21 amLeigh Peele
Cynthia welcome aboard. That is a great attitude to have about it and looking forward to getting to know you better.
As to what pistols are…
Here is a good article from Cotter
October 18th, 2008 at 11:37 amhttp://www.bodybuilding.com/fun/legpower.htm
Audrey
I’m in. Here are my stats:
Age:57
Height:64″
Weight:130(sans clothes)
Neck: 12″
Bust: 33″
Belly Button: 30″
Hip: 36.5″
Butt: 38.5″
Thigh Rt: 21.25″, Lft: 20.75
Calf Rt: 15″, Lft: 14.75″
Daily Big Meal Goal: 1300 calories, 120g Protein (eg:14oz chicken for 800 cal),and 30g Fat (eg: 2 TBS Olive Oil for 240 cal), and Veggies (remaining 260 calories.)
This is going to be tough, and I will need your help.
I will work on getting a photo
October 18th, 2008 at 11:45 amMingo
starting stats for me:
~38 yrs old
5′ 7.5″ tall
200.8 pounds
37″ bust
34.5″ waist
46″ hip
27.5″ thigh
~ Come Ladies & Gents! We can do this! it’s a 30 day experiment woohoo
October 18th, 2008 at 11:55 amMingo
JOY
At first glance I thought NO WAY. This is not for me. But then I started thinking about it and it was like a huge relief just came over me. I spend a lot of time every day planning out my meals and making all my meals for the following day. And sometimes it takes so long because I’m trying to get the correct macros and sometimes I’m feeling more bloated so I eat less carbs, but lately I’ve still been bloated, bla, bla, bla.
How great that I could just make one huge meal, portion it off into 5 meals, and be done with it. I’m figuring out cals and macros for only ONE meal! I love it. I feel like I’ll have so much more time in my day.
And even though I’ll be creating a higher deficit then usual I feel like it’s totally manageable. I need a break! I know some people think this might get boring but I’m going to be making my favorite meals and I get to eat them all day long. I LOVE protein pancakes. I’m going to make 5 and eat them through out the day. YUMMY!!! Then the next day I’ll make a big chicken dish with my favorite veggies. I’m not wrong in thinking it can be a different meal every day right??
I’m going to start tomorrow since I wasn’t able to throw something together this morning.
Here are my measurements for today:
Weight: 132.8
BF% (tanita scale): 25.8%
Waist above belly button: 29 inches
Waist below belly button: 32.5 inches
Hips: 34.5 inches
I’ll take more measurements tomorrow. As much as I would love to see pics, I don’t have anyone I would want to take them.
I also think I can spend less time in the gym because I’m eating less. Just a thought. I guess I’ll play with it and see what happens.
Good luck everyone!!!
October 18th, 2008 at 11:58 amJOY
http://fitandhealthygal.blogspot.com/
JOY
I’m 5′6! I forgot to include that.
October 18th, 2008 at 11:59 amJosh Aronovitch
Leigh, Its nice to meet you and all of my new companions on the fat loss journey. I’ve got a good feeling too. I’ve been looking through your archives and am very impressed with what I’ve read so far. I like your common sense, but digging deeper to understand, approach.
One question on macros: does it make a huge difference hitting the macros dead on daily vs. averaging those macros over the course of a week? IE: If one day I feature salmon, my fat % will be much higher, but if the next day I have wild pollock, my protein is much higher and fat very low – intuitively it seems to balance out as long as I track it in detail and adjust as needed. (Not to mention it makes it easier to make 30 mouth watering nutritionally dense big meals!)
I know its calories in vs calories out, but how much does daily variation (in macros and in calories) play a role?
October 18th, 2008 at 12:12 pmshari
Here is my starting pics
weight is
155
height
5′3”
My pics on FLickr: http://www.flickr.com/photos/31598602@N08/sets/72157608151197485/
October 18th, 2008 at 12:14 pmRachel
Yes Leigh, I did get your e-mail, thanks! I’m going to follow your challenge diet guidelines and do OPT training. I’m still wondering how to handle week four of OPT though.
Here are my stats:
Age: 38
Height: 5′7″
Weight: 132
Neck: 11.25″
Arm: 10.25″
Chest (under bust): 33″
Chest (at bust): 37″
Waist: 29″
Bellybutton: 33.5″
Hip: 37″
Thigh: 21.5″
Calf: 13.75″
I will send my photos via e-mail.
My first meal (or shall I say meals)is a big pot of chili with lots and lots of veggies!
October 18th, 2008 at 12:19 pmETANA FINKLER
Hey Leigh, you missed me on your list! I’m gonna play and learn and accept limitations! I was shocked at first, and I’m gonna start with what I do know: how to make 5-6 meals in the morning and count them on fitday.com to hit the macros and I think that works for your rule since I’m preparing once. I’ll grow this week into the concept of 1 big meal and here’s my request for every one for this weekend:
Please will you share some ONE BIG MEAL ideas with this list?
(The macros were:
1g protein per goal weight and 1/4 g of fat per goal weight; I’m probably gonna do 40% protein 30% fat 30% carbs if it works out, but I have to crunch some numbers; that might not be right.)
(Leigh, are those macros: goal weight for in 30 days or final goal weight?)
I’ll post my stats by midnight tonight.
October 18th, 2008 at 12:28 pmEtana
shari
http://fitday.com/fitness/PublicJournals.html?Owner=shariauldridge
here is my public fitday journal
October 18th, 2008 at 12:38 pmthis is going to start tomorrow for me too
Missy
Leigh,
I also found Mahler’s article on pistols – I may try that so I can learn! It is http://www.bodybuilding.com/fun/mahler2.htm if anyone else wants to read it.
October 18th, 2008 at 1:10 pmGurl, you know I will play along – but now if I attempt those pistols, the fire dept. may have to use the jaws to get me out of the position I will find myself in!!!
Mattey
I am in Leigh.
I’d rather do it the way ETANA (above) wrote – to prepare all small meals for the day at one go, rather than stay with the same dish for a whole day – I won’t be able to do it this way, but I am in definitely!
I’ll give myself a nick Mattey to differentiate with the other Matt already on the list.
Pics are on my blog:
http://www.permanentfitness.com/my-weight-loss/hi-my-name-is-matt-and-im-fat/
When do we start?
October 18th, 2008 at 1:42 pmJosh Aronovitch
read the pistols article. lets just say by the time I have the balance, coordination, and tightness in the hammies figured out, We will be more than 30 days out! But I will start working on it.
I found an article by Leigh on pullups, and am going to start working toward unassisted pullups. I can do 3 using my bathroom door, and did 1-2 more every fewm inutes for a while.
I will work with the assisted machine at the gym later.
Did some pushups too, one set of 50, one of 32, one of 30 with about 1-2 minutes rest in between sets.
http://www.hundredpushups.com is a great routine to build your pushups. 5 weeks ago I could only do 19 in a row.
October 18th, 2008 at 1:43 pmPatti
Please count me in, too.
October 18th, 2008 at 1:55 pmMore later.
Thanks, Leigh!
–Patti
akimbo
I’m in! Love the one big meal concept. I frequently make a huge pot of something and divide up the calories in to servings. I also loooove the idea of being able to see everything you get to eat at once. I’m curious to see how this will impact my eating habits. Also really curious to see how much I can lose in 30 days! I like small time frame because I am easily distracted
Basic stats: female, weight 226 lbs, height 5′7″.
Daily 1600 cal, 36g fat
More detailed stats on my blog: http://onthefritz.org/
Pictures tomorrow, my camera battery needs charging!
Thanks for the challenge, Leigh!
October 18th, 2008 at 2:29 pmHayzel
You can count me in
I feel like I am getting really close to my goal and this may be the last push I need to get there (or at least very close).
I was just wondering, if we want to create a journal at the JP Fitness Forum, which subforum should we put it in? Should it go in the Challenge Journal section? I just ask because the Journal sections of the forum seem to be geared more towards training than nutrition.
My Stats-
Age:26
Weight: 115
Height: 5′6″
Measurements
Neck: 12″
Arm: 9.5″
Bust: 32″
Under Bust: 28″
Waist: 26″
Stomach (bellybutton): 30″
Hip: 33″
Thigh: 19.5″
Calf: 12″
I will post pictures once I set-up my journal.
October 18th, 2008 at 2:40 pmThank you Leigh!
Missy
Audrey, (or anyone cause I am dumb and need help in figuring out this stuff)
How did you get 800 calories out of 120 grams of protein? I thought we are supposed to multiply 4 X 120 to equal 480 calories from protein – or am I missing something? I mean I thought protein and carbs were 4 cals per gram and fat is 9. For your fat, I got 270 calories by multiplying 30 X 9. I am trying to go thru and see what others are doing so I can get ideas and figure out mine. When I saw her numbers, it confused me!! In trying to figure mine, I am 38, not sure on weight but guessing 148 (I will get a scale). With my activity and 35% deficit, I think my calories will be 1295, so I came up with:
135g protein (I wanna be 135 lbs) X 4 = 540 calories of protein
.5 X 135 = 33 g fat = 297 calories from fat
540 + 297 = 837, so 1295-837 = 458 calories from carbs, or 458/4 = 114.5 grams of carbs. This all equals 1295 calories. I have no clue on percentage. That calculation would probably send me into orbit!
Is this right or am I totally off? My next step is to find the chicken, turkey or shrimp that will equal the calories/grams and then figure the remaining fats and carbs. This totally has me bewildered BUT when I saw those numbers that Audrey has, I think I may be backwards!! Someone please advise!!
Also, if we are taking fish oil, I bought some (finally) and it says 1200 mg on the front of the bottle, but on the back for the supplement facts it says 2 pills are 2400 mg, or 2.4 grams of fish oil and 432 mg EPA and 288 mg DHA. I guess it is 1200 per pill? There are 25 calories per 2 softgels and 2.5 grams fat (it says fat calories are 20, but I get 22.5!) Question: How many do I take per day? Didn’t Leigh say 5 grams? How many pills is that and how do I figure that into my fat? I guess if 2 pills are 2.5 grams, I would need 4 pills? Geez, I apologize for my rambling, but I have never dealt with fish oil before and these labels confuse me!!
Thanks so much for any answers on how far off-base I am on figuring my calories/grams and all that.
October 18th, 2008 at 4:22 pmDiane
Ok, I’m in. But, it was very difficult to post these stats! I will e-mail you my picture. Love the One Big Meal idea – thanks!
Age:46
Weight: 172
Height: 5′4″
Measurements
October 18th, 2008 at 4:58 pmNeck: 14″
Arm: 11.5″
Bust: 44″
Under Bust: 37.5″
Waist: 38.5″
Stomach (bellybutton): 42″
Hip: 43.5″
Thigh: 24.5″
Calf: 15.5″
Sinead
I was talking to my DH about this today and he’s intrigued by the idea. I don’t think he’ll do the challenge, but he is going to give the OBM thing a try. I love the idea that you only have to THINK about food one time a day. That instantly takes care of the bad choices we make when we’re tired or stressed or whatever. All we have to do is eat what we’ve already prepared.
Kudos to everyone who has already opted in! I’ll be your official cheerleader!
Missy, it looks like your calculations are right–at least they are if my math-challenged brain is working right.
Audrey, according to my calculations (or at least the chicken breasts in my freezer), you have about 5.5g protein per oz of chicken. 120g protein (from chicken) would be 21.8oz of chicken which equals 684 cal and not 800 cal. Were you adding in 115g protein elsewhere? That’s my math, but remember I’m an English teacher and somewhat math challenged and I’m also pregnant, which means my brain cells are only half functioning.
October 18th, 2008 at 5:02 pmDanielle
Hi everybody! I’m in the midst of a custom nutrition and training program so I can’t participate but I’m excited for all of you. I KNOW what it’s like to crunch calories and macros (I do it for every meal) and having this degree of mindfulness and consistency isn’t easy.
But you can do it!!! Who wants to only do easy things, right??
And Leigh – I am so happy for you! I can just see how fired up you are over people’s enthusiasm and the success stories sure to follow.
Congrats everyone and remember to HAVE FUN!!! This is for YOU. Whatcha made of???!!
October 18th, 2008 at 5:08 pmMike
Don’t let the “One Big Meal” part of the challenge freak you out guys! If you want to find ways to mix all your ingredients into one dish, that’s great but you don’t have to! You can eat the same dishes you normally would, you just prepare them all at the same time and in the right portion sizes.
I have this hang-up, I can’t do egg dishes for dinner and garlic mashed potatoes at breakfast just isn’t natural!
No big deal if you have similar issues, just make both at the same time and you’re set.
If you normally eat raw veggies and fruit like me, you don’t have to find ways to combine them into a dish. Just portion out what you need in advance and stick it in a spot in the fridge with everything else. Yes, pick up the apple, and move it over next to the day’s stash. Chop up the broccoli and put it in the stash. Measure out your cottage cheese, yogurt, cheese stick, whatever, and put it in the stash. Make up one honkin’ huge salad, add your dressing, top it with your protein if you want, stick it with the stash. It doesn’t get easier than that!
Ideas for One Big Meal if you want to try single dishes – Chili, however you usually make it, just measure everything and portion it. I had chicken stir fry yesterday – olive oil, chopped chicken breast, red onion, slivered carrots – and made up some rice to accompany it, plus a little soy sauce. E-Z!! If you like oats, you might like whole oat groats. Put them into a crockpot with either milk or water (your preference) and let ‘em cook while you’re off doing more important things. They take a while to cook but they’re a great carb source, cheap and you can cook a whole lot of servings in one shot.
Today I just grabbed a few chicken breasts and grilled ‘em. Pulled broccoli, peas and spinach out of the freezer and portioned out what I needed into plastic containers then stuck ‘em in the fridge. Grated some romano cheese which I use for flavoring instead of butter/margarine and salt. I needed to boost the fat and protein a little and the cheese does that perfectly! I have some rice from yesterday which met my calorie needs today, perfect!
You definitely want to load plenty of fibrous veggies into your meals to help with fullness. You will be sorry if you don’t. They help boost the volume quite a bit without adding calories, and their fiber/water content really do help keep you full. Plus, some veggies are also great for boosting protein intake which can help some deal with the cost of meat these days.
October 18th, 2008 at 5:09 pmJim
Trust me, when you make that big ‘ol dish of Chicken Stir Fry, you won’t believe how much food it is.
I’m on day two and I haven’t been REALLY hungry yet.
Hey, it’s only 30 days and you all got to see my half naked body…
October 18th, 2008 at 5:47 pmMike
Hah Jim! My own mother hasn’t seen me without a shirt since…. well… guess since I started dressin’ myself, and yet I’ve graced the internet with the spectacle.
October 18th, 2008 at 6:13 pmAnna
This sounds great! I normally don’t do too much food preparation. Well, I shouldn’t say that — I always get my food ready the night before, but my meals are not exactly recipes. I eat a lot of hard boiled eggs with toast, fruit with cottage cheese, salad with nuts and tofu… I would LOVE a giant fruit salad with cottage cheese and walnuts. It would even be fun to eat eggs and toast all day. Maybe this will even motivate me to actually cook a recipe too.
I also love the idea of maxing out 3x a day. I want to improve in all three of those exercises but chins is by far the hardest and most motivating for me.
Me: picky vegetarian who hates cooking
October 18th, 2008 at 6:22 pmAge: 31
Height: 5′2″
Weight: 123
Lindsay
Ok, here are my scary photos (don’t say I didn’t warn you).
Just for reference, this is a photo of me three years ago on my wedding day (I’m the adult, obviously):
http://farm1.static.flickr.com/31/56749573_541c252337_m.jpg
Today:
http://farm4.static.flickr.com/3183/2952386857_3d976f2649_o.jpg
http://farm4.static.flickr.com/3252/2952389053_d9ac3822d4_o.jpg
http://farm4.static.flickr.com/3249/2952390861_4d1bee93cb_o.jpg
Uh, I’m not sure why they’re so small. I’ll try to fix it.
October 18th, 2008 at 7:05 pmETANA
I see the reason I am resistant to the OBM is that I am afraid: I don’t know how to do/make these big meals, and something different 4 or 5 or 6 times per week. I don’t think chili would work on the 1200-1300 calories. That’s why I’d love some suggestions, recipe ideas. I eat egg white when I’m not hungry, so egg white omelettes 4x/day wouldn’t fill me up. Homemade bean soup with turkey would be too much carb for my macros (I think, not sure)… So fear of unknown. Whe I eat 1200 cal, I’m mostly eating protein, vegies and fruit. So a day would be:
steamed broc and chicken and apple,
steamed broc and chicken and apple,
steamed broc and chicken and apple,
steamed broc and chicken and apple,
steamed broc and chicken and apple,
hmmm
I must be missing something here…. It seems like punishment, not release from worry.
Question: while I’m getting used to this habit: if I put my food for the day in a section of the fridge, and I have steamed broccoli for dinner, can I steam it at night if the portion is laid out? Or does it all need to be cooked/mixed in the morning? So a protein shake at night: I can make it at night? If all that’s in it is protein, 1 splenda, ice?.. ie if I’ve allotted it in the morning?
I’m open to the One Big Meal: please keep sending ideas…
By the way, Missy:
>. I have no clue on percentage. That calculation would probably
> send me into orbit!
I HIGHLY recommend your using Fitday.com create a free account. Log in your food for the day, and everything will pop up calculated. Ask us questions if you need to.
Etana
October 18th, 2008 at 7:35 pmMissy
Thanks Mike so much – you helped relieve my fear/stress about one meal. Actually, what you described is what I was doing a few weeks ago until my Dad came to visit and it all went by the wayside! But I would get my meals for work ready the night before so most of my days meals were done except for the evening, and I could easily do that one too. Thanks so much!! That helps immensely!!!
Etana,
Sometimes I overcomplicate things…..(understatement of the week…)
Thanks, I do have a Fitday account and use it, but I was just saying that with all the figuring I was doing, a “percentage” calculation was the last thing I needed
Thanks Sinead!!! You are so precious! Your the best cheerleader we can have! Oh, and are you an Alabama fan? Roll Tide today over Ole Miss! It was close!!
October 18th, 2008 at 8:11 pmLori
OK, OK… you talked me into it Leigh, you big bully LOL!
Lori
Age:43
Weight: 165.8
Waist: 34″
Bust: 38″
Under bust: 33.5″
Abdomen: 42″
Hips: 43″
Thighs: 22.5″
Biceps: 12.5″
I have lost 70 pounds since January 2007 but regained about 5. I started the OPT program in July and lost 8 pounds in a month, but got sidetracked. I restarted just last week…. so I’ll continue with the exercise portion of the program but give the One big meal idea a shot! Ideally I *think* I would like to be around 140, but I’ll see when I get there….
October 18th, 2008 at 8:38 pmLori
Oh shoot… I knew I’d forget something. My height is 66″. I’ll get the pics up tomorrow if that’s OK… I’ve spent the whole day at a boy scout camporee and I’m spent.
October 18th, 2008 at 8:40 pmJen
This is great!! It all boils down to..BE PREPARED. Know your limits. Make your food ahead of time or your asking for trouble. This works!! Get excited, look for new and yummy recipies with exotic flavors that motivate you to move forward with the plan. Set aside time to prepare your food and in a matter of minutes you’ll be ready to take on the day no prob. No guess work or calculating throughout the day. Just always be planning and be prepared…..the key to the city.
October 18th, 2008 at 8:54 pmMike
Etana, chili would work, you just have to adjust the amounts of the ingredients you use. Sure, the beans have a lot of carbs but they have fiber and protein too. Different beans have different nutrients, so just look them up and see what works. You can hold back on the beans or skip them altogether, use more lean meat and load it up with tomatoes. Plus, you don’t have to eat chili every meal of the day. Make a large pot, calculate how much of it makes one portion, eat it for a meal and adjust the rest of your meals around it. Just an idea to break the boredom. I love my chicken and broccoli too, it finds its way into my piehole at least one meal of the day, but I couldn’t handle every meal like that.
Regarding the steamed broccoli, in the *spirit* of the OBM challenge concept it would have to be steamed while you’re getting all your other foods together so it’s ready to go at meal time, but I don’t think you’re going to have anyone kicking down your door if you don’t comply.
If you undercook the broccoli a little, ie: there will be no green color left behind in the water used for steaming, it will remain crunchy yet more tender than fresh/raw, the broccoli will taste better when it’s warmed up later in the day. Most people overcook (it goes mushy and turns pale/bright green instead of retaining a deep vibrant green) it then it makes for horrid leftovers.
How about dropping that apple into a blender with some cinnamon and maybe a little honey or Splenda to make an apple sauce? Just a different way to eat the same thing and throw a little twist on it without making it too difficult.
Also, strawberry yogurt poured over a chopped fuji apple can cure a wicked sweet tooth and you get vitamins, fiber and protein.
Using a sliced apple to scoop up peanut butter is another quick and easy snack – again, fiber, vitamins, protein and healthier fat.
If you like cottage cheese, drop some almonds in it for a crunch – satisfying bedtime snack!
See the theme here? None of these are really difficult recipes. Each component is a food that can stand on its own with minimal preparation, but combining them turns them into tasty, quick easy and nutritious complete meals.
October 18th, 2008 at 9:17 pmLori
Great ideas Mike… thanks for sharing with us!
October 18th, 2008 at 9:25 pmSo I’m thinking that I’ll still have my protein shake in the morning while I’m preparing all of my other stuff… that way, I’m not eating chicken for breakfast (yuck!)but I’m still using the shake as part of my one big meal… I’m just finishing that part early in the day, right? So if I’m getting this whole idea right (and I *think* I am)… then ideally you really do eat pretty much the same thing all day long, although you can alter the plan slightly by preparing everything at once and eating different parts of the meal all day long (like shake for breakfast, salad for lunch, meatloaf and fruit for dinner & dessert, etc.) Does that make sense?
Lara
I really don’t see how you could eat several different things throughout the day. It seems the whole point of the OBM is just that–ONE meal divided up into smaller feedings. So for example say your meal is a chicken and veggie stir-fry, you would eat smaller portions of chicken and veggie stir-fry throughout the day and nothing else.
October 18th, 2008 at 9:40 pmCynthia
OK… I did my cooking this morning, but my doctor really doesn’t want me on my feet that long. And I’d kind of like to save my feet a little for exercise! I don’t mind preparing *most* of my meals at once, but doing all of them is going to be very tough physically, because of the plantar fasciitis.
I compromised today… did all the heavy cooking, but didn’t want to bake my spaghetti squash ahead of time, as it was going to be a special treat for hubby too, and it tastes best out of the oven. But it is out on the counter and ready to go. The meatballs are cooked. I had a smoothie while cooking, made three ground turkey salads and the meatballs and also rice portions to go with the salads. For my pear dessert, I got the two tiny bits of topping together and put the pear with the rest of my food. Though I didn’t ever really get a feel for how much food, ran out of room in the kitchen fridge, so some got stashed in the basement fridge.
Anyway, I had to rest after the cooking, but I did my pictures after a bit of blogging and just posted them here:
http://www.garbagethatgoo.com/2008/10/18/30-day-challenge-day-1/
Now I’m gonna fix dinner real quick and see if I can get in some kind of a workout after while hubby watches his football game.
Pistols are gonna KILL ME! I have deficiencies in ALL the components! Well, we’ll see. I can try working on the balance and maybe if I use my TRX trainer, I can come close to doing something like this.
October 18th, 2008 at 9:50 pmDebby
Hi Leigh! I would love to join in. Will you please add me to the list?
I know I am just squeaking in with an hour to spare – going to go take measurements and a pic (will email the pic to you for now, but will set up a photo journal or blog in a couple days). I should have checked my email earlier today!!
Back in a few minutes!
Thank you for doing this Leigh!!
October 18th, 2008 at 9:56 pmAnn (or Anninator)
Ok – I’m in.
Stats:
Age: 32
Height:5′3″
Weight: 145.5
Not sure about those pistols – but count me in for the push-ups! Trying to get past 30, baby!
October 18th, 2008 at 9:57 pmDiana
Thanks for everyone’s replies it all helps. My take on all of this is it’s the intent/concept of the big meal that’s most important and the details of how you actually apply it will vary from person to person. If you want variety include variety, if you want to do a casserole do a casserole, if you cook separate food for yourself or base your meal on the family’s meal it’s all good in the end.
Leigh thanks for weighing in on my questions. In my situation it’s not that my family can’t or won’t help with meals/fend for themselves it’s more our work schedules that dictate the division of chores. It’s also easier for me to know what the calories are when I cook.
I also don’t think people are being negative or griping about this program. Obstacles need to be identified before they can be overcome. If this was so easy none of us would be here and need the fat loss troubleshooter in the first place. There’s more than one way to skin a cat and this challenge isn’t for everyone. There’s nothing wrong with being realistic about your needs and abilities.
That being said I’m in and want to give it a try. Sounds like fun and even if it ends up I never want to see a big meal again it’s only 30 days.
5′4″
254.5 lbs
bust 54″
waist 48.5′
hips 59
thighs both 30
Things will be hit and miss these first few days while I’m figuring things out. All my data right now is on my computer I’ll start a blog or a web page somewhere but not while I’m sick. Once I get that done I’ll try to include pictures. Can’t think straight right now so in the meantime I’ll just summarize.
Todays big meal–breakfast casserole (potatoes, eggs, cheese, reduced fat sausage, spinach, cantalope) not enough calories and protein.
Diana
October 18th, 2008 at 10:46 pmDebby
OK, I’m back with 9 minutes to spare!
Age: 50
Weight:(right now after finishing 2 lbs of baby back ribs haha): 131.5
Height: 5′ 8 3/4″
waist smallest part (above navel): 24 1/2″
waist at navel: 26″
bust: 36″
below bust: 29″
hip: 34″
thigh at widest part: 19 1/4″
bicep: 9 1/2″
calf: 13 1/2″
neck: 12″
I will email the pics to Leigh right now, and will figure out a webpage/blog/photo album or something for them later!
Debby
October 18th, 2008 at 10:55 pmMike
Lara, no the intent is to prepare all your food in one shot AS IF it were just One Big Meal, so you know what you’re going to eat for the whole day, it’s ready to eat whenever you are, and once it’s gone, it’s GONE, no cheating or nibbling or other deviations from that plan.
If you want to eat stir fry for every meal of the day that’s up to you.
If you want eggs and oatmeal for breakfast, apple and yogurt for morning snack, chicken and broccoli for lunch, steak and asparagus for dinner, you can have that too. You’re just going to prepare ALL of it at the same time. Imagine if each member of your family requested completely different food items for a single meal one night, that’s what you’d do for yourself.
Sure, one single dish that you split up for the whole day is easier, but to me, eggs are not dinner food and sauerkraut for breakfast does horrible things to you when you deadlift or squat heavy!
October 18th, 2008 at 11:26 pmDiana
Etana,
Regarding recipes one suggestion I have is to start with the protein. That was my mistake today I started with a recipe should have figured the protein first. Don’t forget your goal is to get the minimum protein and fat in not to hit macros or percentages. Take your turkey and bean soup for example. How much turkey and beans do you need to get the protein in? Add up the calories and fat from that. Is there enough fat from the meat and fish oil? Add fat if needed. Now the rest is all a free for all. Add the rest of your soup ingredients and if there’s still calories left you can add whatever you want whether it’s more turkey and beans or some fruit, or crackers or half a sandwich etc. You’re not aiming for a certain amount of carbs they just come out of what’s left over you can have them or not. If you prefer a lower carb soup use more turkey and less beans.
What kind of casserole dishes appeal to you? If you’re looking for ideas why not try browsing some of the recipe sites?
Must go now. Need to see if there’s some sort of big meal I can do for tomorrow with what I have on hand and plan some big meals set up a shopping list etc. I’m not sure if I’ll be able to pull this off for tomorrow or not.
Diana
October 18th, 2008 at 11:39 pmSinead
I’m with you, Mike. I mean, my dinner ideally wouldn’t just be two things. I’d have a salad and some fruit, etc. So what if I eat the fruit for breakfast and the salad for lunch and then save the other (protein and whatever) for dinner, right? I could have a little bit of everything 3 times a day or I could stretch my meal out throughout the day. The important thing (to me) is to think outside the box and find the way to be as successful as possible.
October 18th, 2008 at 11:54 pmETANA
Mike,
I was asking for One Big Meal recipe ideas, I am pretty good at preparing protein/carb meals, such as the ideas you suggested such as “strawberry yogurt poured over a chopped fuji apple.” …
it’s the OBM idea that I need suggestion for besides chili. My calories are 1350.
My stats:
Scale Weight 174
Body Fat 38%
Measurements
October 19th, 2008 at 12:23 am14= Neck
12= Arm (at mid-bicep)
44= Chest (wearing a bra at nipple line)
39= Ribcage (just under breasts)
39.5= Waist (at narrowest part)
45= Stomach (at navel)
48= Hips (at widest part)
25/26= Thigh (top)
14.75= Calf
photos to come tomorrow
Etana
Diana
Ok just one more quick question here Mike are you the Mike that Leigh picked for the challenge and therefore one of our guides in this process? I’m having a hard time figuring out who is who here and I find it makes a difference with some of the comments. I’m thinking of your post #69 for example–that could be further discussion/opinions of the use of variety in the one big meal from fellow “tag alongs” or actually a clarification of the challenge by those helping Leigh run the challenge. That does make a difference here.
Would it be possible for the official challenge participants and guides here to add that to your signatures? Not that all comments aren’t welcome and beneficial but I think having something like this will eliminate a lot of confusion as questions come up.
Diana
October 19th, 2008 at 12:28 amHayzel
I went ahead and started a journal on the JP Fitness forum (I’m guessing that the subforum I posted my journal in is alright).
I’ve posted pictures and info about the goal driving my desire to lose fat.
Here’s the link: http://forums.jpfitness.com/challenge-training-logs/35143-positive-change-flesh.html#post631750
October 19th, 2008 at 12:57 amLeigh Peele
I will be back in the morning to hit at some things, for now make sure to check out the new FAQ post.
I am going to lay my head down tonight with a huge smile on my face because of how awesome everyone is, that is all.
PS-I am not getting mushy on you, I am just sleep deprived, I don’t like any of you or anything.
STFU
October 19th, 2008 at 1:16 amCynthia
Boy do I need to go shopping soon! Running out of protein in the freezer to defrost!
On a good note, hubby LOVED the spaghetti squash with bison balls. He told me I had “kicked it up a notch” in the cuisine department. Better still, as he is diabetic, he tested his blood sugar after he ate and NO SPIKE! So he went off to work his midnight shift a happy camper. I did manage to get a short Nordic Track workout in tonight, but short… my feet were burning after 15 minutes, that’s not good. I may have to take it 10 minutes at a time for now and work up.
Will stick to less fancy meals tomorrow I think!
October 19th, 2008 at 2:48 amCarol
Am I too late????
Been away all weekend (eating too much – exercising too little)
Weight 174
October 19th, 2008 at 7:31 amHeight 5′7″
Age 45
Chest 41
Waist 36
Hips 42
Thigh 25.2
Calves 14.4
Mike
Diana, Yes I’m the Mike from the “official” challenge, and I asked Leigh about these details when she called to talk about the program. Plus this info is now in the brand spankin’ new OBM FAQ post.
Etana, I’m going to have some recipes for my favorite single dish meals shortly, along with killer photos that’ll make your mouth water – part of my business is food styling and photography! I tend to cook by auto-pilot/taste/feel/sight and will have to spend a little time nailing down recipes and more precise cooking directions for those that need more structure. For now, I can give you some ideas, like check out some crock pot/slow cooking recipes, soup recipes (like vegetable beef soup). How about a twist on chili, instead of beef, chili seasoning, tomatoes and red beans, make a white chili using diced chicken breast, garbanzo beans/chickpeas (same thing), corn, diced green chiles, chicken broth, then top it with mozzarella or monterey jack cheese. This one goes into the oven to warm everything through and cook the chicken so once it’s put together, you have time to do other things. Stuffed Bell Peppers are good, you make a mixture of ground beef, eggs and rice, stuff it into bell peppers cut in half, then place them in a pan on the stove top to simmer in a mixture of tomato paste, basil, water and other seasonings to your taste. Takes about an hour and a half for the meat and rice to steam all the way through. If you can fit more carbs into your plan, the stuffed peppers go AWESOME with mashed potatoes. mmmmmm……….
October 19th, 2008 at 11:04 amRay Burton
Boy is it ever nice to see some straight forward advice like this on the training, sups and nutrition. I love seeing the daily workout of picking Max Out Push Ups, Max Out Chin Ups or Max Out Pistols. So easy to understand and yet…a challenge to complete! It’s nice to know I’m not the only one that has a chin up bar in their bathroom and things fish oil is a snack!
October 19th, 2008 at 11:22 amLeigh Peele
All this help and info everyone is giving out is fantastic.
I am going to update the players as the day goes on. If I miss someone PLEASE just leave another comment and let me know.
October 19th, 2008 at 1:37 pmSteve
Wow! That is genius! One big meal with the right grams of everything, eat when you want! It is so simple, but so perfect. I am in! How can I not be? “Too much work?” What? to make one meal?!!! I am not a very good/ creative cook (Hence my passion for “food on the run”) But I think even I can swing this.
October 19th, 2008 at 4:53 pmJordan
27 year old male, 5′11″, 248.5 pounds (as of Saturday, Oct. 18)
October 19th, 2008 at 5:25 pmETANA FINKLER
ETANA:
Here are my stats at end of REPAIR, beginning of OBM:
Age: 62
Height: 5′4″ (I used to be 5′6″ pre-menopause)
Weight: 174
Neck: 14″
Arm: 12″
Chest (under bust): 44″
Chest (at bust): 39″
Waist: 39.5″
Bellybutton: 45″
Hip: 48″
Thigh: 25L/26R″
Calf: 14.5″
Food weighed in fitday.com
http://fitday.com/fitness/Publ icJournals.html?Owner=etanafinkler
http://forums.jpfitness.com/training-log/34294-etana-repairs.html
photo:
Well, today is the last day of REPAIR, and I’m going out with a bit of a whimper. I did all my exercise this week, and I ate within my target of 2100-2600 calories, but my macros have been terrible: sugar and fat, icecream pizza, cookies, Halloween candy, and I’ve enjoyed it all. My weight is 1 pound higher than the first day of REPAIR which is just terrific!!! (but i still need to weigh in tomorrow morning.)
If this link doesn’t work for my photo, I’ll give another tomorrow.
October 19th, 2008 at 9:20 pmEtana
http://i426.photobucket.com/albums/pp341/etana2008/Photos%202008-10-19/1small2008-10-19.jpg
ETANA FINKLER
Photo
October 19th, 2008 at 9:45 pmhttp://www.flickr.com/photos/etana/2957192936/
Etana
Audrey
I am checking in at the beginning of the 2nd week of the OBM challenge. I have only measured my weight today which is now 128lbs, down 2lbs from last Saturday.
Preparations of my daily OBM were often on paper b/c on most days I was away from home all day including all meal times. I like the concept of OBM, and I had to massage the idea a little to make it work for my life style this week. I tried to be concientious of my 1300 calorie goal with 120g of protein and 40g of fat.
Workouts went well; 5 hrs on the eliptical, 2hrs pilates, 2 weight training workouts (1/2 hour each)
October 25th, 2008 at 2:26 pmBrenda Torres
http://s186.photobucket.com/albums/x107/btorres24_photos/Weight%20Loss%20Challenge/?action=view¤t=000_0192.jpg
http://s186.photobucket.com/albums/x107/btorres24_photos/Weight%20Loss%20Challenge/?action=view¤t=000_0194.jpg
http://s186.photobucket.com/albums/x107/btorres24_photos/Weight%20Loss%20Challenge/?action=view¤t=000_0190.jpg
http://s186.photobucket.com/albums/x107/btorres24_photos/Weight%20Loss%20Challenge/?action=view¤t=000_0183.jpg
Okay…I’m ready for the challenge…above are links to my pictures and 1st big meal for the day….
Stats:
188 lbs
Bust: 40″
Waist: 37″
Hips: 43″
I’ll update next Sat…I hope I made it in time Today…Let me know Please
November 1st, 2008 at 11:02 pmBrenda Torres
Hello Agan…I’ve created a blog…my 1st…could some please visit to see if it works…I’m truly excited about all this…also let me know waht else needs to be included and I will include on Next Sat post
November 2nd, 2008 at 5:14 pmhttp://brooklyn24-brensblog.blogspot.com/
sarah
I recently came across your blog and have been reading along. I thought I would leave
my first comment. I don’t know what to say except that I have enjoyed reading. Nice
blog. I will keep visiting this blog very often.
November 15th, 2008 at 2:48 amSarah
http://www.thetreadmillguide.com