Hows my menu? Please Advise.

[SweetlySinful]

Hi everyone I'm starting induction...again. I was doing okay for about a week or so but fell off the wagon.Anyway! If at first you dont succeed etc. I wont give up!

This is my first day so far:
9.00 am : went swimming and did 20 laps, medium intensity
10.00am : Breakfast - 3 fried meat patties, each with a carb count of 5g
2 glasses of water
3.00 pm : Lunch - a tin of tuna sauteed with a generous amount of butter, garlic and 1/4 green pepper + 1 egg yolk
2 glasses of water .
Dinner : not sure yet, i'm going out with my fiancee this evening. I'll go for an all protein meal like roast chicken since i think i've used up my carbs for the day, if we eat out. If not, I'll have a piece of protien at home.

Looking at this, i'm suddenly aware my timing for meals may be a bit off.

I would really like any advice offered...anything! To keep me on track and point out anything i'm doing wrong. I have the Atkins Book, but just want to make i'm not missing something glaringly obvious.

[brabea22]

Re: Hows my menu? Please Advise.

Hey there Sweetly. Here is some advice.

You should get your vegetable carbs in. The majority of your carbs should be spent on vegetables. A good friend told me, "This ain't just a meat n eggs diet", and he was right on. Spread your veggies out through the day and get more of them in. Vegetables are going to keep you from becoming constipated as well as provide your body with much needed vitamins and minerals. 2-3 cups of salad greens (there are a ton of em to choose from) or 2 cups salad greens and 1 cup of other acceptable veggies (again, there are a ton).
You are going to want to break down your percentages of food intake like this: Fats - 65%, Protein - 30%, Carbs - 5%. If you haven't been directed there, check out www.fitday.com. All you have to do is enter your food and it will calculate all your stats for you. It is very cool.
According to your goals, you are wanting to lose 68 pounds. Therefore you are going to need to get in about 84 ounces of water in per day. This will keep your body adequately hydrated (you should also check in the FAQ section to read about all the benefits of water). The formula for figuring out how much water you need to take in is 64 oz + (what you need to lose/25 * 8 ).
You are doing good on your exercise. Set exercise goals for yourself. Keep in mind that increasing time and/or intensity is a great idea to shock the body into losing weight. I typically try to do this every two - three weeks.
Keep pushing at it. It takes a little bit to get all the principles down, but it is well worth it. You can do this; you will do this. Just keep your focus and don't give yourself the option to fail.
I'm here if you need to talk to someone regarding menus or anything else Atkins related. Just shoot me a PM if you need something.

-Bran

[SweetlySinful]

Re: Hows my menu? Please Advise.

Thanks a million , Brian. I'll check out fitday.com and get my fluids in. I also how to figure out how much 84 oz of water is . Have to work out the veggies too.

It means a lot to me, and i'll PM you when the need arises.

Feels good to have a real person helping out

Time to get to work!

[brabea22]

Re: Hows my menu? Please Advise.

You are very welcome. Just let me know anytime. Stay strong!