First week preperation

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First week preperation

Postby KTown » July 14th, 2006, 8:36 pm

I’m extremely excited about my Sunday start and have been obsessing about what I will eat for the day.

I’m a little confused on what I can have the first 3-5 days. I’ve read that it’s best to stay away from the bars and soup the first week….true?

So this is how I’ve got it planned out for the first 5 days. Does it work? Any suggestions, modifications let me know!

6:00am – Oatmeal
10:00am – Shake
1:00pm – Soup (or Shake if I can’t have Soup)
4:00pm – Shake
*7:00pm – Lean/Green Meal
10:00pm – Shake (or pudding)

* For my Lean Green Meal I’m going to do 7oz of grilled chicken each day w/ a cooed veggies or salad. For me it’s easier not to mix it up w/ variety. I need to do the same thing for a week and maybe thing about changing it up during week 2.

How much chicken is 7oz?

Look forward to feedback! Have a good weekend
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Postby sidrah » July 14th, 2006, 9:44 pm

7 oz of chicken is about 7 ozs. :lol: I bought a scale, but if you don't have that, I am not sure. I did buy a bag of frozen chicken tenders and baggied them up and it came ot b/w 4 and 5 of them for that weight. Then again, I could have added more cause that was the pre-cooked weight. According to the Mayo Clinic, a 3 oz. piece of cooked meat is about 3 ounces.

For the soup, I haven't heard that you could not have it. I had it once or twice a day and it was fine with me. I do try to have 2 or 3 shakes per day although that is also not required. I think the soy will be good for me, though. Bars are one per day and I did not have them every day, but I do know there is a caution against having added snacks (soy crisps or crackers) in the first few days to let your body adjust.

As for the times, that is almost the same schedule I use during the school year, so I would say it is fine if it works for you.

I am with you on going a few days with the same meal. I am stuck on salmon and brocolli this week. To add to the ease, I would go and buy lots of salad vegetables and chop them up now and just pop open a tupperware container when you need to make a salad up. It saves me soooo much time to do all my cutting and storing when I first get home from the store.

Good luck and pre-planning is definitely a great start!!! :hug:
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Postby DogMa » July 14th, 2006, 9:51 pm

It's best to weigh the chicken, especially at first. If you don't have scale and can't get one, 7 ounces is about the size of a large skinless chicken breast.

I've never heard about not having the bars or soups at first, either. I'd stay away from the crisps and crackers, but if you're hungry, have your pickle or Jell-O or bouillon or celery snack. If you're still hungry, have an extra meal replacement. The important thing in the beginning is to avoid being hungry, because that's when you'll be tempted to cheat. Later on, the hunger either goes away or at least subsides.

And I have the same thing for days at a time, too. I like the routine, plus it's easier to buy and prepare since I live alone. A week's worth of green beans is easier to buy and cook than a day's worth of seven different veggies.

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Postby LovenElvis » July 15th, 2006, 3:34 am

I believe you have a great start to your program.

Just becareful between 0600-1000, that is 4 hours and you might get quite hungry; at least in your first few days.

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Postby Sarya » July 15th, 2006, 4:48 am

a half a pound of raw chicken breast is 8 oz and should roughly translate into 7 ounces when cooked. 7 ounces is 0.44 pounds.

Although many people do weigh their cooked food; I don't. I usually buy my chicken or beef in packages that translate into roughly 1, 2, or 3 raw servings and go from there. It works out ok for me. 5 ounces (for beef) is 0.37 pounds.

The other thing: I don't see any reason to cut out the bars and soups. Just try to stick under 85 g carbs for the day to ensure you get into the mild ketosis state.

As for the timing.. you may be too hungry waiting 4 hours between those first two meals. I've usually found I can wait longer after a bar and after a lean and green than any other meal. 2.5 hours or so for oatmeal sometimes 3, 2 sometimes 2.5 for a shake. Just play it be ear. If you are hungry; drink two glasses of water. If you are still hungry and it's been over 2 hours; eat your next meal. You'll figure out your proper routine :)
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Postby VickyJ » July 15th, 2006, 4:54 am

Good Morning and welcome (I guess I can still welcome you, even though I am new myself!). Starting out is exciting! I just finished my first week (lost 5 pounds).

7 oz. of chicken or fish is A LOT of chicken or fish! I would definitely invest in a scale. I have a relatively inexpensive one that works great.

I am far from an expert, but I have read that you should not exceed one bar per day. I've also read that you should not have that bar as your first or your last meal in the day. I've read that it is best to drink 2-3 shakes per day, but not required.

This week I've had hot drinks, oatmeal, soups, chile, bars (6 out of 7 days), puddings and LOTS of shakes. I've had chicken, white fish, salmon, scallops and canned tuna. My green has been either salads with red cabbage, cauliflower, celery, radishes and a few fresh mushrooms, or green beans or asparagus. I use a Lite Balsamic Vinaigrette dressing that is well within the guidelines for calories, fat, sugars and carbs.

Best to you on this journey!!!!

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Postby Aerie » July 15th, 2006, 6:50 am

Welcome K-Town. All this is very good advice so I've nothing to add except keep in mind the first 3-4 days your body may revolt with hunger pains, headaches and the dizzies. :x Stick it out though it gets much easier after the first week and the weight loss will really motivate you. :mrgreen:
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Postby dede4wd » July 15th, 2006, 5:23 pm


I'm so excited you're getting started with us! You've gotten your questions answered, I just wanted to add my welcome!

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Postby Rachel » July 15th, 2006, 5:55 pm

I think it's a good idea to be consistent and change it from week to week. Nice plan! This way you don't even have to think or obsess over it.

One suggestion - do NOT forget to drink AT LEAST 64 ounces of water throughout the day. It really really helps!! Take a walk so you get thirsty!

(Don't forget the metamucil or laxative once a week or so)

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Postby Drama Queen » July 16th, 2006, 10:27 am

Welcome Karen,

You have gotten really great advice so far. Nothing to add on that front. Keep posting your questions and keep us up to date on your progress. You are on your way!!!
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Postby BamaBabe » July 16th, 2006, 10:38 am

Welcome! I'm new here, too! :) Just wanted to throw in a big welcome to ya & send along some super support fairy dust your way! :lol: I've dropped 7 pounds this first week, so keep to plan & you'll do great! :mrgreen:

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