Day 44 of 112... Diet tips.

its tuesday, and its back day...
ive been waiting for today for a week, its my favorite day... deadlifts, barbell and dumbbell rows, and plenty more... i try to do at least 30 sets sometimes 35, i like to make back day a long and painful day. after all its a large muscle group, gotta, make sure all the muscles get hit...
this weather sucks... a lot of people have trouble staying in a groove this time of year when the weather gets colder, it gets dark earlier, and we start to get close to winter... but what else is there really to do, might as well start gettin ready for next summer now people... its a depressing time of year, its cold, and theres not as much sun to keep you feeling good... might as well hit the gym and do work to make yourself feel better (trust me it works)...

now for some diet tips... im gonna give you a list of some foods that are a good source of the 3 macro-nutrients that will help you reach your goals, and fight off the winter time fat we all gain...

Protein (group 1)... (at this serving size youll usually stay under 4 grams of fat.) try to keep servings between 4- 6 oz...
6oz of lean steak...
6oz of 95% or better ground sirloin (wal mart has 96/4, pretty sure kroger does too)
6oz of ground turkey...
6oz of chicken breast (skinless)...
6oz of pork tenderloin...
6oz of tuna...
6oz of turkey breast...
2 whole eggs, and 2 egg whites (if going low fat egg whites are great, but moderately the fat in the yokes is not bad for you, just dont over do it)
1/2 cup fat free cottage cheese...
20- 26 grams of protein powder in water...

good carbs (group 2)...
4oz of kidney beans...
small sweet potato...
4oz of brown rice cooked...
4oz of broccoli...
4oz of baked beans (low sugar)
4oz of black beans...
unlimited salad with a dash of oil and vinegar (dressing is what makes salad bad check the labels)
4oz of spinach...
6oz of green peppers...
12oz of cut celery...
6oz of cut asparagus...

snacks (group 3)...
2oz bag of peanuts...
2oz bag of cashews...
2oz of beef jerkey...
6oz of yogurt...
4oz of fat free cottage cheese...
hard boiled egg...

now try to build your daily meals from these lists... like so...
breakfast- 1 item from groups 1 2 and 3...
snack- 1 item from group 3...
lunch- 1 item from groups 1 and 2 plus a light salad...
snack- 1 item from group 3...
dinner- 1 item from groups 1 and 2 plus a salad...
bedtime snack- im always gonna stick with fat free cottage cheese or a good casein protein powder, before bed because they both break down slowly and will keep your muscles feeding while your body is at rest and normally in a fasting state...

listen to this and eat from these lists strictly, and have 1 cheat meal a week, plus GOOD exercise, and some cardio, and i promise youll lose weight, at a good pace, which is a slow pace 2-5 pounds a week... this is a real life healthy diet not a biggest loser diet where they lose 15 pounds a week, thats unhealthy... remember this is a lifestyle choice, losing a large amount of weight is not a 1 month trip... its a long journey that is WELL WORTH THE RIDE, trust me i lost 130 pounds... GOOD LUCK...

i feel i should add that this isnt the exact diet that i follow... when i cut weight due to my body weight, muscle mass, and level of exercise i eat more than this and cycle my carbs... but this is a good basis to start for the average person...