Needsdecaf wrote What does your food intake look like on a daily basis?
I struggle to get protein and maintain a good caloric deficit for weight loss. Just turned 51 and lost quite a bit of weight some time ago and got my numbers in good shape, but my LDL has crept up to 110 at this time last year and my non-HDL is 132. My HDL is 45, Cholesterol is 177, Triglycerides 109 so those numbers all good. Suspect better now as that point in time last year I had just gotten back from Europe and was definitely not paying attention to what I was eating over there, lol. So suspect it's better now as I've laid off the worst of those foods the last 6 months as I try to knock back 10 pounds and increase muscle again.
I definitely find protein heavy meals to be satiating but struggle to find ways to load up on it except breakfast. And if I go overboard (like Jimmy dean makes these crustless egg sandwiches that are a sausage patty with egg "buns" I feel so freaking full it hurts. LOL.
I have found this year that is I focus on "whole foods" mostly - my weight takes care of itself. During the week I eat clean. But I am one of those weird people who is not a foodie, so I can eat the same shit over and over. I don't really do cheat meals, but if I have an event at a restaurant - I don't sweat it and just eat something protein heavy, carb light.
Breakfast is usually a protein shake (with extra fiber added - helps with LDL and keeps my bloats to a minimum) and 2-3 eggs. I make "egg rounds" where I use a muffin pan and crack all 12 eggs in a each cup and cook at 350 for 14 minutes. Then I put them in the fridge and warm up (if I want or eat cold) each AM - super easy. 1/2 the time I also eat a banana - depends on my hunger level.
For lunch I cook up 5 pounds of chicken breast in advance (instapot or grill) and then cube up and weigh out each days (depending if I am maintenance or deficit mode). Then I have that and cans of olive oil tuna at work and I eat either of those with some cottage cheese on top. If I didn't eat a banana at bfast - I eat it after lunch sometime.
I don't like a big dinner, so I usually chop up 6-8 strawberries and then dump in 20-30 blueberries and plop some cottage cheese on top (I add a slash of almond milk and a shake or 2 of everything but the bagel seasoning) and try and have that done by 6 and don't eat again until about 7am the next day. If I am maintaining I will toss in another protein shake about 7pm.
I'm 55, still in decent shape, so mobility is my goal now. I stopped pressing anything over my head when I had a rotator cuff issue I was lucky to be able to rehab away. Pull ups, dips, dead lifts (with mild weight) dumbbell squats etc. Then treadmill. I am 5' 10" and bouncing around 162-166 this year which is fine by me and on the upper end of my BMI scale.
