Looks like your protein powder is pure protein, so you will want to eat it with a portion of carbs. Maybe an apple or something.

As far as cottage cheese goes...some people hate it, but I truly love it. I put it in my salad sometimes, eat it plain, mix my fruit yogurt in it, or mix protein powder (banana flavor) in it. Some people like to put Splenda and cinnamon in it (I think it is nasty this way). Your tastebuds will adapt.

There aren't many foods that I do not like.

I can develop quite an appetite, so for me, I look forward to any time I can eat!

First leg workout this morning. My little gym doesn't have a machine to work the calves so I had to make do with a leg press machine. A bit of a challenge on the quads to get the weights up for the calves!

Taking it a bit easy the first week. No "10's". Don't want to overexert my muscles just yet.

Quality carbohydrates:
Potato
If I had to pick my favorite carbohydrate food, potatoes would be it. They're conveniently "nature made" in portion sizes-all you do is pick one that is approximately the size of your clinched fist.(see how simple that is?)
Potatoes go well with almost any protien portion, and they're portable, refrigeratable , and , contrary to popular belief, they taste great even without butter and sour cream. You can top them with a spoonful of salsa , ketchup, steak sauce--they're even great plain.
This is quoted right from the BFL book.

Just a note on calves. You can use a squat bar to do calves or you can hold a dumbell in one hand and step up on something, (like a step or a machine that will not fall over on you) let your heels hand down and lift up and lower, repeat until you finish your set. I had to learn these tricks b/c my gym doesn't have any machines for calves.

About potatoes; I think the equal portions of carb/protein helps maintain balanced blood sugar levels.

Proteins
chicken breast
turkey breast
lean ground turkey
swordfish
orange roughy
haddock
salmon
tuna
crab
lobster
shrimp
top round steak
top sirloin steak
lean ground beef
buffalo
lean ham
egg whites or substitutes
trout
low-fat cottage cheese
wild-game meat

Carbohydrates
baked potato
sweet potato
yams
squash
pumpkin
steamed brown rice
steamed wild rice
pasta
oatmeal
barley
beans
kidney beans
corn
strawberries
melon
apple
orange
fat-free yogurt
whole-wheat bread
high-fiber cereal
rice cake
popcorn
tortilla
whole grains

Vegetables
broccoli
asparagus
lettuce
carrots
cauliflower
green beans
green peppers
mushrooms
spinach
tomato
peas
brussels sprouts
artichoke
cabbage
celery
zucchini
cucumber
onion

Vegetarian Proteins
tempeh
seitan
tofu
texturized vegetable protein
soy foods
veggie burgers

Fats
avocado
sunflower seeds
pumpkin seeds
cold-water fish
natural peanut butter
low-fat cheese
low-fat salad dressing
low-sodium nuts
olives and olive oil
safflower oil
canola oil
sunflower oil
flax seed oil

Fats to Avoid
butter
fried foods
mayonnaise
sweets
whole-fat dairy products


Remember 6 meals two to three hours apart---each meal a protien and a carb from the list..throw in two servings of allowed veggies....you get it ! Planning ahead is half the battle...good luck!
Oh yeah and each portion of protien and carb should be no bigger then clinched fist or plam of your hand.
I don't see banana on the list. It's High glycemic.

Oh I forgot one thing...you need a tablespoon of oil a day unless you eat Salmon three times a week. allowed oils are: safflower,sesame,canola,and fat from avacados. You can put it on salad with vinegar or I put a tablespoon of safflower oil in my oatmeal in the morning...also do you use fitday or diet software to track ratio's...40/40/20. I started using fat free yogurt. makes a big differnece. So I will have a fat free yogurt carbs 21 and a shake with 20 grams protien..that's almost perfect ratio. Do that with every meal and throw in some EFA's (good oil) and it should be all good. Hope this all makes sence! Don't forget about your free day!

calf raises with out machines

another This one too.

Surfer376,

Thanks for the ideas. Quick and easy, portable and cold meals that meet the 40/40/20 and 1/6th ratios in addition to tasting good are great to have.

It feels like I'm eating all day but it's kindof nice at the same time. Instead of hanging out for each meal then spending an hour eating it I feel as if I am eating just when my body is ready.

To be fair, it is early days. I know that coming off the binge from last weekend I tend not to get hungry for a few days afterwards.

My goal is to get organized so that I can spend the minimum amount of time thinking about, making and consuming meals and more time doing....well...anything else. Life is too short right?