Month: January 2020

Day 282 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Lift chest & biceps w/ heavier weights & ROM
* Jog outdoors

WATER:
(3) × (25) = 75 oz

EATS:
* apple & banana
* few leftover homemade oatmeal cookies
* steamed kale w/ rice vinegar
* last of leftover very veggie pasta sauce w/ added kale & mushrooms served over spiral whole wheat pasta
* steamed broccoli
* piece of sourdough baguette w/ avocado
* fresh tropical fruit salad

… SUN HAS SET …

* one vegan XL-cookie

Cmmt: XL indicates uncommon extravagantly luscious food

Day 281 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Lift back & triceps w/ heavier weights & ROM
* Mini-trampoline workout w/ facewraps

WATER:
(2) × (25) = 50 oz

EATS:
* leftover very veggie spaghetti w/ steamed kale, palm hearts, lemon, avocado sourdough XL-bread & plain sparkling water w/ few ounces of soft XL-drink
* apple
* few homemade oatmeal cookies (variation of this recipe w/ brown rice flour, almond flour, rolled oats, cinnamon, apple sauce, almond milk, walnuts & dairy-free chocolate XL-chips, no oil or additional sweetners)
* banana

… SUN HAS SET …

* sliced orange

Cmmt: XL indicates uncommon extravagantly luscious food

Day 280 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Lift lower body & shoulders w/ heavier weights & ROM
* Urban hike 10 miles

WATER:
(3) × (25) = 75 oz

EATS:
* sliced orange
* banana
* rolled oats w/ blueberries, cinnamon, ground flaxseed, few walnuts, almond milk
* veg sandwich w/ mustard, XL-fries
* very veggie spaghetti w/ steamed brussel sprouts, broccoli, lemon, sourdough XL-bread & avocado

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Day 279 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Rest

WATER:
(3) × (25) = 75 oz

EATS:
* steamed kale w/ lemon juice & sliced orange
* rolled oats w/ blueberries, cinnamon, ground flaxseed, few walnuts, almond milk
* big salad w/ quinoa, palm hearts, olives
* grilled bean, rice, spinach burrito w/ salsa
* oil-free (baked) french fries w/ ketchup

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Jeff Novick’s Max Weightloss Tips

Jeff Novick’s Max Weightloss Tips:

  • Start each meal with a soup and/or salad and/or fruit.
  • Follow the 50/50 plate method for your meals, filling half your plate (by visual volume) with non-starchy vegetables and 50% (by visual volume) with minimally processed starches.
  • Choose fruit for dessert.
  • Greatly reduce or eliminate added sugars and added salts. This includes gourmet sugars and salts too.
  • Eliminate all animal foods (dairy, meat, eggs, fish, seafood).
  • Eliminate all higher fat plant foods (i.e., nuts, seeds, avocados, tofu, soy).
  • Eliminate any added oil.
  • Eliminate all higher calorie-dense foods including flour products (i.e. bread, bagels, muffins, crackers, dry cereals, cookies, cakes), puffed cereals, air-popped popcorn and dried fruit.
  • Don’t drink your calories (especially from juices & sugar-sweetened beverages).
  • Follow these principles, eating whenever you are hungry until you are comfortably full. Don’t starve yourself and don’t stuff yourself.
  • Avoid being sedentary and aim for at least 30 minutes or more of moderate exercise daily (i.e., brisk walking).

https://youtu.be/0CdwWliv7Hg

Day 278 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Kickbox cardio
* Lift chest & biceps – lighter weight, more reps w/ TUT

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats w/ blueberries, cinnamon, ground flaxseed, few walnuts, almond milk
* multi-greens salad w/ pomegranate, rice vinegar & topped w/ homemade potato salad (made w/ leftover mashed potatoes!) 😄
* plain sparkling water w/ few ounces added soft XL-drink

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Day 277 of Year 5 Low-SOS Vegan Plan

EXERCISE
* Lift back & triceps – lighter weight, more reps w/ TUT

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats w/ blueberries, cinnamon, ground flaxseed, few walnuts, almond milk
* shared some leftover mashed potato bowls (made in the waffle-bowl maker) filled w/ leftover cranberries & topped w/ dab of savory XL-cashew cream dip
* loads of steamed brussel sprouts, more potatoes, mushroom gravy, crusty bread
* sliced orange
* few almonds & jr. mints

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food