Mike Behnken's Diet

[AskTheTrainer]

I have been attempting to stop my bad dietary habits lately and was thinking that a great way to keep myself in check was to post everything in my forum.

I will be totally honest and open to ridicule for my poor choices. I think this will help me keep my eating out and poor diet in check. We will see how easy it is...

[AskTheTrainer]

Breakfast (9am):

• 2 cups of coffee w/ splenda & drop of 1/2 & 1/2
• 2 Packets of instant oats w/ brown sugar w/ drop of 1/2 & 1/2

Snack: (11am):

• Small microwaved yam water

Lunch: (1:45pm):

• Dozen Small cut carrots
• 7 egg whites, 2 yolks scrambled

[AskTheTrainer]

Originally Posted by AskTheTrainer

Breakfast (9am):

• 2 cups of coffee w/ splenda & drop of 1/2 & 1/2
• 2 Packets of instant oats w/ brown sugar w/ drop of 1/2 & 1/2

Snack: (11am):

• Small microwaved yam water

Lunch: (1:45pm):

• Dozen Small cut carrots
• 7 egg whites, 2 yolks scrambled

Yeah I fell off big time....

Dinner: (4:30pm):

• Indian food: 4 pieces Nan Bread, 2 veggie samosas, chicken curry, rice and spinach curry

Dessert (6:30pm):

• 2 mini Sweet Potato Pies
• Its It 350 cal Ice cream sandwitch
• Neapolitan ice cream sandwich 260 cal

More:

• Kombucha Drink (60 cal)

[AskTheTrainer]

Breakfast (9:30am):

• 2 cups of coffee w/ drop 1/2 & 1/2, 2 packets of splends
• 1/4 cups oatmeal

Lunch (12:30pm):

• 6 egg whites scrambled w/ 2 yolks
• 10 little pre-cut carrots
• 1/2 medium sized sweet potato microwaved with skin

After Lunch (4:30pm):

• Salad (1 bag mixed Greens spring mix)
  • 2 Medium sized Vine Tomatoes
  • 1 0% fat Chicken Breast
  • 1-2 Tbsp Marie's Honey Dijon Dressing
• Kashi Go Lean Cereal (couple of handfuls)

After Cardio Workout (8:30pm):

• Smoothie (40 Grams of Whey Isolate, 2tbsb flax meal, 1 cup mixed berries)

Dinner (10:15pm):

• ~10 oz Chicken Breast
• 3.75 cups mixed steamed frozen veggies (broccoli, carrots & cauliflower) 150 Calories

[AskTheTrainer]

Breakfast (10:30am):

• 2 cups of coffee w/ splenda & drop 1/2 & 1/2
• 1/2 Medium Sized Sweet potato
• 6 Egg whites, 2 yolks

Lunch: (2:30pm):

• Small Salami Sandwich
  
• Small Ham Sandwich
  
• Small Roast Beef Sandwich

Pre-Workout: (4:00pm):

• Guayaki Yerba Mate Mint Tea Drink (80 calories)
• 1/2 Sweet Potato
• 2 Emergen-C packets w/ L-Glutamine Power, CEE Caps

Post Weight Training: (8:30pm):

• Smoothie 40g Whey Isolate, 100cal Vitargo Carb Powder, 2tbsp Flax Meal, 1 cup frozen Blue/ras/marion berries

Dinner (10:00pm):

• 1/2 Chicken Breast
• 400 Calories Rotini Pasta (1tsp olive oil)
• 1/8 cup Parmesan cheese
• 1 cup broccoli
• Kombucha Drink (60 cal)

[AskTheTrainer]

Breakfast (11:00am):

• 300 calories rotini Pasta, 1 tsp olive oil, 1/16th cup parmasean cheese
• 1/2 chicken breast

Brunch (1:30pm):

• Jumbo Coffee w/ sugar & 1/2 & 1/2
• Bagel w/ light Creme Cheese
• Banana nut bread
• Small Roast Beef Sandwich on Sour dough (3/4 of it)

Dinner (8:00pm):

• Medium sized Yam (microwaved & Plain)
• Lettuce Mix (whole bag) Salad, 1 Medium Vine Tomato, 1tbsp Honey Dijon Dressing
• 1 Chicken Breast

Latenight Snack (12:45am):

• Egg Dessert 6 Egg whites, 2 yolks w/ splenda sprinkled on top
• 4 Omega 3, 6, 9 Efa Capsules

[NobhillTreehouseSF]

What's the difference between a Yam and a Sweet Potato?
Any nutritional differences? BTW, had a Sweet Potato Pie
for the first time at Mission Pie- pretty good. For now,
I'd say Pumpkin Pie is safe at Thanksgiving but can see
it growing on me.

[AskTheTrainer]

Originally Posted by NobhillTreehouseSF

What's the difference between a Yam and a Sweet Potato?
Any nutritional differences? BTW, had a Sweet Potato Pie
for the first time at Mission Pie- pretty good. For now,
I'd say Pumpkin Pie is safe at Thanksgiving but can see
it growing on me.

There is no place in my diet for sweet potato pie What a bad influence!

If 2 things are good for you, I choose to go the simple rout for classification:

Sweet potatoes = white, yams = orange

A quick glance at the nutrition data says relatively similar macronutrient profiles but the glaring difference is sweet potatoes contain 377% of the RDA of Vitamin A while yams have 4% vitamin A and slightly more Vitamin C than sweet potatoes.

[AskTheTrainer]

Breakfast (10:45am):

• 2 cups of coffee w/ splenda and drop of 1/2&1/2
• Small 1/2 of medium sweet potato w/ skin
• Protein Smoothie (40grams of EAS premium protein, 2tbsp flax seed meal, 1 cup frozen berries)

Lunch (1:00pm):

• 250 calories of Rotini Pasta, 1tsp olive oil, 1/8 cup Parmesan cheese
• 1/2 medium sized vine tomato, 1/2 cup broccoli
• 1/2 Chicken Breast
• Kombucha (60 cal) / Vitamins

2nd Lunch (3:00pm):

• 250 calories of Rotini Pasta, 1tsp olive oil, 1/8 cup Parmesan cheese
• 1/2 medium sized vine tomato, 1/2 cup broccoli
• 1/2 Chicken Breast

Pre-Dinner Snack (6:00pm):

• Protein Smoothie (40grams of EAS premium protein, 2tbsp flax seed meal, 1 cup frozen berries)
• 1/2 small sweet potato

Dinner (9:00pm):

• Chicken Breast (seasoned)
• 3 cups Steamed Broccoli, green beans and mushrooms, 150 calories
• Few Handfuls of Kashi Go Lean Cereal

[AskTheTrainer]

Breakfast (10:30am):

• 2 Cups of Coffee w/ 1/2 & 1/2 and splena
• 1 Cup Oats, 2tbsp flax meal, 1/2 cup frozen berries
• 6 Egg whites, 2 yolks scrambled

Pre-Weight Training (2:00pm):

• 1 Medium Sized plain Yam (microwaved in wet paper towel)
• 2 Emergen-C packets w/ 5g L-Glutamine Powder, 4 tablets CE2-Hi Def

Post-Workout (4:30pm):

• Bottle of Cytomax (during workout)
• 40 Grams of Whey Isolate

Snack (6:00pm):

• Medium Sized Yam
• 3/4 cup 4% Milkfat Cottage Cheese

Dinner (10:00pm):

• Small Chicken Breast w/ Mustard
• Brown Rice Pasta w/ 1tsp olive oil, Parmesan cheese 1/4 cup broccoli
• Kombucha (60 Cal)