re: Dealing with snacking at work

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Breakfast: 1 egg, 10 oz egg whites, pack of oatmeal
Meal 2: 150-170g white fish, spinach or asparagus, 5g olive oil
Meal 3 (preworkout): 150g chicken, 150g jasmine rice or
Meal 4: 170 g chicken, 80g jasmine rice
Meal 5: 150g chicken or ground turkey, spinach, 5g olive oil
Meal 6: 150-170g salmon, spinach or asparagus

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6 meals a day?

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OP, you can still snack throughout the day. Instead of eating snacks from work, pre-pack some fiberous and low-caloric foods that can be filling. Every day, I eat a snack pack that I make of celery, cucumber, baby tomatoes, sweet peppers, and hummus; it fills a meal prep container and is generally near 150 calories. I eat it at 2ish and make it to 5:30 dinner without any problems. I'm going to get blasted for this, but get on Pinterest and get some healthy snack ideas and measure out your portions!

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Thanks, I'll look at pintrest. That's what I need, ideas, so I'm not eating the same stuff every day.

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I also recommend 2 1mile walks a day rather than 1 2 mile walk. Getting active more often is better than more activity at once. Go on a walk before you shower in the morning. Do you get a break at work? If so, grab a protein bar and walk for 10-15 min.

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I get a lunch hour but I don't know about walking because I'm in dress clothes and don't have anywhere to change/shower. Walking some when I wake up before shower and some in the evening could work, though.

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Other factors like access to a refrigerator/freezer, time for meal prep, etc. Specifics on any health conditions, fitness level. All this would be relevant information.

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Let me provide some info without trying to out myself.

I am a CPA. So, I work 9-10 hour days year-round followed by some times of the year where I work closer to 11-12 hour days. Probably spend 3 months a year working 8 hours on Saturday and 3 months a year working 4 hours on Saturdya. My job would be pretty much the very definition of "sedentary".

The traumatic experience is that my wife informed me that she wanted a divorce, followed by her taking the steps to begin such a process. I've moved out and am now living with a relative for the time being.

I have pretty good access and space in freezer/fridge. I have plenty of time to meal prep on weekends, during the week, it's less.

Exercise levels isn't much... I've started walking 2 miles 3-4 times a week. Before that, in the recent past... I don't think I did anything that could honestly be counted as "exercise". Sometimes on a weekend we would be busy doing stuff as a family, shopping, going places, etc, and I would hit 10K steps for a day, but that might have been 1-2 times a month, rest of time, I never hit 10K steps a day.

Don't have any medical issues other than being overweight. Get a physical once a year and doctor tells me to lose weight, but I've never had to be put on any medications or anything. My mother and grandmother both have/had diabetes, and that is a concern for me as I get older (both of them developed it after age 50). A1c around 5.5

Day after I moved out, which was beginning of this month, I was 260 lbs. Today I am 251 lbs. In my past, I have tried Weight Watchers on several occasions, with small levels of success. At my heaviest, which was about 13 years ago, I was 311 lbs. I've also belonged to gyms such as anytime fitness on occasion, I found I never really had time to go. I probably have more time now.

Every time I did weight watchers, something else, etc, I would do it for a few weeks and then invariably revert back to old habits. I'm trying to find something that sticks.

Sorry to hear that man.

As others have said Pinterest is a great place to look for recipes.

Look up some meal prep lunches and try it for a week or two. You’ll stick to something if you already have it etc...

Remember this is a lifestyle

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Is there a significant difference between the two? I just looked at both websites and they seem pretty similar.

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One of the guys that was at avatar left and started carbon. Hulk I bet can give more insight into the usability of both as I'm less familiar, but they are the same general concept.

Still don't see how you're getting 100. That's because you made it up, as you have with a number of other things to my annoyance.

The other info was not provided in the thread.

"95%" - another annoying made-up number.

The point on nutrients should be real straightforward, but I can see why it's not to you. It would take more time than I want to continue with this annoyance to explain why you don't want to be deficient in nutrients. The bottom line is that being deficient can lead to all sorts of health problems, while having good levels of key nutrients gets you closer to optimal health. What OP outlined could be a state of being deficient in nutrients for a long time. To me, it would be more optimal to catch up on that and establish healthy patterns as opposed to staying deficient, hungry, probably low energy levels, etc. Don't misconstrue me, I'm all for the benefits of fasting, but if healthy patterns aren't established, what happens after the fast? There's a good chance it could be back into some unhealthy habits.

Saying "sugar" is "sugar" means nothing. There are more than just variations in the effects on blood glucose, but it would be like me talking about different strains of cannabis and the different effects they have in the body, then you telling me that it's all the same because it's cannabis. It is meaningless in a discussion about the effects. What about if someone is talking about different styles of defense played in football? Do you respond by telling them it's defense? That would be an annoyingly meaningless way to respond. Perhaps next you should inform me that I'm using words.

Since you have everything figured out, I'll just leave you to it. I don't need anymore made-up numbers or misrepresentations.

I have extensive experience with Avatar and some Carbon experience.


Avatar is $20/mo
Carbon is $10/mo

Avatar's UI is pretty bad, it's a web app not a real phone app, which presents some inherent problems. It's clunky at times, slow, and they run into bugs pretty often. On the flip side, it means that you can access it from a computer, so I can take a few minutes out of my workday to log food from a computer. But they have some really, really nice features that make dieting so easy. The biggest thing is automatic adjustments of your macros based upon under or over eating your macros. So if you undereat one day, it'll adjust your carbs/fats throughout the rest of the week to make you compliant. Same for overeating.


Carbon is an actual app, and it's laid out very well and a nice, smooth experience. It is a full-featured macro counter, but not quite as flexible as Avatar in that there are no features for automatic macro adjustments within a given week. You can do high day/low days, but if you have a day you go over it is more difficult to adjust the rest of your week.



Carbon's value on top of a much smoother user experience makes it edge out Avatar, I think... but you can't underestimate Avatar's flexibility. It almost makes dieting autopilot. It enables you to work on 'intuitive eating' where you just eat as you are hungry and log your food, and it'll adjust for you as need be. You just have to deal with a clunky UI.

Eta

You also get access to coaches/nutritionists with Avatar via email. That can be invaluable for people with no experience

I would argue that it does for multiple reasons, all anecdotal based on my and friends experiences with walking, and running sometimes, in particular:

1. Gets your heart rate going multiple times throughout the day, rather than just one time - also gets you out of your head for a few minutes multiple times a day.
2. It's well known that if you're starting to feel 'hungry', you may just be bored - get up and move for 10 min and a lot of times that 'hunger' is gone.
3. I personally get a small energy bump after some physical activity, even walking, which usually leads me to be more productive right after that - maybe OP can get a little more efficient throughout the day and get out of the office earlier.

I'm not here to argue, just giving ideas on what has worked for me and a few people that I know. Everyone is different, everyone responds differently - hopefully OP can take all of the info and try things out to see what works best for him.

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1. Gets your heart rate going multiple times throughout the day, rather than just one time - also gets you out of your head for a few minutes multiple times a day.
2. It's well known that if you're starting to feel 'hungry', you may just be bored - get up and move for 10 min and a lot of times that 'hunger' is gone.
3. I personally get a small energy bump after some physical activity, even walking, which usually leads me to be more productive right after that - maybe OP can get a little more efficient throughout the day and get out of the office earlier.

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I agree with everything you said except bold, that's irrelevant. Ideally, yes replacing bad behavior with good behavior is obviously beneficial.

Yeah there's supposed to be a balance, and Avatar tries to promote a balance, but I see people on the Avatar group abusing it all the time. It's one thing to say "i went through my macros today, but I'd really like a scoop of ice cream so I'll just but it takes some of my macros for the rest of the week" or some family is in town so you have a meal where you eat too much or have a couple of drinks...it's another thing to say "I want to eat a whole meat lovers deep dish pizza myself so I'm not going to eat at all today and take macros out of the rest of the week for it".