RealJock.com Healthy Weight-Loss Program Support Forum

  • Posted by a hidden member.
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    Feb 25, 2008 7:42 PM GMT
    Welcome to the official support forum for the new RealJock.com Healthy-Weight Loss Program from nutrition expert Manuel Villacorta. The Healthy Weight-Loss Program is not a calorie-counting program. Instead, your meal plans are based on a macronutrient distribution—a percent distribution of calories from carbohydrates, proteins, and fats. Villacorta has translated this distribution to the number of servings allowed per food group, which will help you more easily control your serving sizes.

    Please this forum for any questions, as well as for support and encouragement from other members.

    If you want a fully personalized weight-loss program complete with one-on-one interaction with trained nutritionists, check out Nutrition for You, Villacorta's advanced online weight management tool for RealJock members.

    Good luck!
    Jeff @ RealJock
  • jumboon

    Posts: 17

    Mar 11, 2008 8:02 PM GMT
    Hiye!

    I am just at the beginning as started on 02/25/08. Anyway, friends notice already some "changes" in my shape but much more important I feel ENERGETIC as I have not felt since a lot!! The program fits easy in my day life and is going on fine! Along this I do some exercises everyday, mostly swimming and cardio.
    I have HBP and since I do not take any chemical but only matural remedies I see the diet implementing the therapy. And the sphygmograph speaks clearly!!

    Let's go ahead, then!

    All the best.
  • Posted by a hidden member.
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    Mar 14, 2008 2:41 AM GMT
    I'm about to start this plan and was wondering a few things. First, are the different parts of each day interchangable? For example, if I'm not able to make a certain breakfast due to timing, can I just replace it with another from another day? And second, what are some good replacements for Flaxseed Meal that would be more common? I'm currently staying with my family until August and so I don't want to make them hunt down things they've never even heard of like Flaxseed Meal. Everything else on the menu seems common though so that's good icon_smile.gif ALso, what are good times to eat these things, how much time should we take between each meal and snack?
  • awaflyboy

    Posts: 16

    Mar 18, 2008 5:33 AM GMT
    Just curious if you could set up a weekly shopping list for the diet to help out?

  • Mar 23, 2008 4:48 AM GMT
    Hello,
    Name is Sean, and I am going to start this plan on Monday and would love to have some feed back on the success that anyone has had with this. Also would love a list of meals or things your eating.
    Clarionguy_99@yhaoo.com
  • Posted by a hidden member.
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    Mar 23, 2008 5:08 PM GMT
    hihi,

    yeah so i've got a question on the plan.
    does "2 G&S" = 2 servings of G&S
    and so on for the others ?

    lol, i'm wondering about it because when i cross-refer to the sample meal and the allowance, it slightly differs from the overview for some. so yeah, i wanna adopt this plan but i'm afraid i'll substitute wrong amounts.

    if anyone can clarify, it'll be great help for me.
    thanks icon_smile.gif
    keefe
  • Posted by a hidden member.
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    Mar 27, 2008 12:47 PM GMT
    I have tried to edit this shopping list a hundred different ways so it could just be printed off and used by it gets reformatted after I hit 'Submit' everytime. It's a start though.


    2100-Calorie meal Plan Weekly Shopping List

    Fats
    Almonds 89
    Avacado 8 Tbsp.
    Flaxseed Meal 10 Tbsp.
    Low-Fat Fressing 16 Tbsp
    Olive Oil 13 tsp.

    Fruit
    Blueberries 3 Cups
    Fruit of Choice 52 oz. or 7 cups
    Strawberries 1 1/4 cups
    Dried Apricot 50 Halves

    G & S (Grains & Starches)
    Brown Rice 3 Cup
    High Fiber Cereal 6 1/4 cup
    Low-Fat
    Whole-Wheat Crackers 16 or 4 oz.
    Low-Fat, Low-Carb
    Whole-Wheat Tortilla 1 (10 inch)
    Whole-Wheat Crackers 12 or 3 oz.
    Baked Potato 6 oz. or 1 cup
    Beans or Peas 3 cups
    Cooked Oatmeal 1 Cup
    Corn Tortilla 2 (5 inches Across)
    Whole-Wheat Flour Bread 10 Slices
    Whole-Wheat Pasta 2.5 Cup
    Whole-Wheat Pita Bread 1 Pita

    G&S / VLM
    Black Beans 1/2 Cup

    NFM
    Lite & Fat Free
    Plain Yogurt 94 oz. (About 12 cups / 1 cup = 8 oz.)
    Low-Fat (1%) or
    Non-Fat Milk, or Soy Milk 5 cups
    Low-Fat (1%) or
    Fat-Free Cottage Cheese 3 cup 6 oz (30 oz.)

    NSV (Non-Starchy Vegetables)
    Assorted Vegetables: Onions,
    Mushrooms, Tomatoes 1/2 Cup
    Baby Carrots 3 Cups
    Salsa 1/2 Cup
    Sliced Tomatoes, Onion,
    Lettuce, Sprouts, Etc. Slices x 4
    Low-Fat Marinara Sauce 2 Cups
    Low-Fat Tomato Soup 1 cup
    Mixed Non-Starchy Veg. 15 cups
    Snow Peas, Mushrooms,
    Onions and Bok Choy 1 cup
    Steamed Broccoli, Zuccini
    or Caluiflower 1 Cup
    Steamed Vegetables:
    Broccoli, Cauli, and Kale 3 cups
    Steamed Vegetables:
    Asparagus, Zuccini 1 cup

    VLM (Very Lean Meat)
    Hard Boiled Egg
    (Whites Only) 1 cup
    Low-Fat or Fat Free Cheese 4 oz.
    Egg Beaters 3/4 cup
    Low-Fat (1%) or
    Fat-Free Cottage Cheese 2.5 cups
    Turkey Breast 3 oz. (1 slice = 1 oz.)
    Extre-Lean Ground
    Beef or Turkey (5% or 4%) 14 oz.
    Fish or Turkey with
    Non-Fat Mayonnaise 4 oz.
    Chicken Breast 4 x 5 oz. and 4 x 6 oz.


    Abbreviation Food Group
    G&S Grains and Starches
    Fruit Fruit
    NFM Milk or Soy Milk
    NSV Non-Starchy Vegetables
    LM and VLM Lean Meats and Very Lean Meats
    Fats Fats
  • Posted by a hidden member.
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    Apr 20, 2008 7:49 PM GMT
    I am going to start this full-force this week. To buy everything on the list to be ready to go cost me $110.00. I keep an amazingly empty kitchen so I will not have to buy many items week-to-week and my cost was higher b/c I had to get what most people already have most likely.
  • Posted by a hidden member.
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    Apr 20, 2008 8:01 PM GMT
    You all have my support. I'll be rooting for you guys!
  • Posted by a hidden member.
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    Apr 20, 2008 8:09 PM GMT
    I am starting this week as well. So I will be eating dried apricots with you in spirit.
  • Posted by a hidden member.
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    Apr 21, 2008 2:37 PM GMT
    Hello all; I'm looking to start this plan alongside the 12 week lean and strong program early next week.

    Just wondering: how would I go about modifying this plan for myself? I'm 5'5" and weight about 140 pounds.

    Any advice would be most appreciated!

    Thanks y'all!
  • TJNYC

    Posts: 2

    May 15, 2008 2:28 PM GMT
    Hey, so I have a sorta gross question to ask but.... when people started this diet, did y'all notice any like gastrointestinal issues? As in changes in bowel habits? It's sorta embarrassing icon_redface.gif but I'm trying to figure out if what i'm experiencing is normal, or if I should be concerned that it's something else. Obviously you can just reply directly to me if you don't wanna poste a reply to this forum LOL

    But yeah, I basically started Day 1 of this meal plan yesterday, tho I've been trying to get myself ready over the past few weeks by cutting down on the worst-for-me foods (fries, processed pasta, etc). It's tough!
  • Posted by a hidden member.
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    Jul 14, 2008 12:32 AM GMT
    I've got a question here. Oh and hi guys!

    I was browsing the "Weight Loss Program". Now I weigh 150 pounds and am 5 Feet 7 Inches. So just looking to loose the excess around the mid-section, tighten up the thighs and the rest of the body in general.

    Any suggestions on a good diet. I also have a treadmill for cardio, so any advice on that would be appreciated.

    Oh and I'll get some photos up on here soon.

    Thanks in advance.
  • Posted by a hidden member.
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    Jul 15, 2008 3:28 PM GMT
    OK guys! I JUST finished the Master Cleanse, mind you I ONLY did it for 8 days, however I did it and I know many of you do not agree with it, yet I did it! Now the rest of this week I will concentrate on building up my digestive system by sticking to a HIGH vegan/vegetarian diet then on Sat I start the RJ 1800 Calorie Healthy Weight Loss Program. Gonna start it for 2 weeks and see what happens! This is gonna be FUN!!!!

    WooHoo!!!
  • Posted by a hidden member.
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    Jul 23, 2008 3:12 PM GMT
    Emailed Manuel's folks about switching up the meals. They say:

    [quote]Manuel thought this was a wonderful and insightful question. He stated that clients can definitely swap meals and snacks, but just pay close attention to the allowances. They are not the same for all snacks (e.g., the morning snack for day 1 has a different amount of allowances than the morning snack for day 2). As you progress on the program and begin to understand it in detail, you will learn how to create your own snacks/meals and incorporate other foods, so you aren't reliant upon the example meal plan. All you need to do is to make sure you stay within your allowances for the day and combine allowances at each meal (meaning don't just eat Grains and Starches for a snack, but also have a Fruit and a Fat, for example). The breakdown on the example meal plan is just a reference. How you distribute your allowances throughout the day is up to you. Though we do recommend eating about 70% of your prescribed calories before dinner and saving the other about 30% for dinner/dessert.[/quote]
  • miastudwoodie

    Posts: 4

    Oct 10, 2008 3:43 PM GMT
    1800 calorie shopping list

    Hey boys ... i'm an excel nerd and made a shopping list for the 1800 calorie menu. if you want it, just shoot me a message!

    Cheers,
    Woodie icon_razz.gif
  • Posted by a hidden member.
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    Nov 04, 2008 4:17 PM GMT
    I am lactose intolerant, any suggestions on a substitute for the very lean meat snack that is not a hunk of meat or dairy based? I do eat meat, but have a hard time eating it for a snack between meals.
  • Posted by a hidden member.
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    Nov 12, 2008 1:41 PM GMT
    drewanjm saidI am lactose intolerant, any suggestions on a substitute for the very lean meat snack that is not a hunk of meat or dairy based? I do eat meat, but have a hard time eating it for a snack between meals.


    I got a very quick response. Thank you.
    For those interested, FYI:

    Answer: Great question! There are many other ways to get in VLM other than animal products.

    Vegetarian sources of VLM include:

    Beans (G&S and VLM) (beans heated up with salsa makes a great snack)
    Quinoa (G&S and VLM) (a "perfect" protein)
    Edamame beans (MFM)
    Tofu (MFM)
    Soy based cheeses
    Soy based meats (such as tofurkey or soy deli slices, such as Yves Veggie Cuisine)
    Soy based protein powder makes an excellent VLM drink

    Other sources:
    egg whites
    turkey or chicken thin cut deli slices (so you don't have to eat a hunk of meat) on crackers makes a great snack.

    VLM can be eaten primarily at lunch and dinner. If you can add in a little at snacks 1-2 servings, that is great.

    We hope this has answered your question. Please let us know if you would like further clarification.

    Sincerely,

    Customer Service
    Nutrition for You and nu4you.net
    We're Going to Change Your Relationship with Food!
  • Posted by a hidden member.
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    Nov 27, 2008 4:43 AM GMT
    Hey Drew,

    I just went through this basic plan through the Weight Loss Challenge, and I'm willing to answer any questions anyone has about fitting in those Very Lean Meat servings in as a vegetarian.
  • Strifeng

    Posts: 3

    Mar 22, 2010 5:17 PM GMT
    Hey there, Im about to start this program. I'm just wondering how long am I supposed to stay on this program for? Im 5'4 125 pounds but has a beer belly >< so was jus trying to lose that for the summer icon_smile.gif any other advices are appreciated. Thx in advance icon_smile.gif
  • booboolv

    Posts: 203

    Jul 05, 2012 12:02 AM GMT
    So, this doesn't seem to be a hugely popular thread... I am struggling here. I am 51, 5'10" and way overweight at 270 pounds. And I am diabetic. The plan calls for more carbohydrates than a typical diabetic is supposed to consume. Is that because of the additional exercise that is taking place (presuming it IS taking place)?

    I am finding this whole getting to the gym and weight loss programs such as this to be very overwhelming. I see all your pictures of your Adonis bodies and just cringe at my reflection in the mirror (you'll notice there's just the one fat-faced pic of me with my dumb ass grin).

    I see posts from guys who are skinny and want to gain muscle. That's great. What about going from the dark side (where one casts a rather unsightly large shadow) to having a healthy body?

    Any help? Encouragement? Ideas?

    Thanks!
  • 1sub2bind4use

    Posts: 20

    Jan 04, 2014 7:32 AM GMT
    So, "Boobooly", in response to (I quote):

    "I am finding this whole, "getting to the gym", and "weight loss programs" (such as this) to be very overwhelming. I see all your pictures of your Adonis bodies and just cringe at my reflection in the mirror (you'll notice there's just the one fat-faced pic of me with my dumb ass grin).

    I see posts from guys who are skinny and want to gain muscle. That's great. What about going from the dark side (where one casts a rather unsightly large shadow) to having a healthy body?
    "


    I suggest you stop comparing yourself, knocking yourself down, and practicing excuses as too why it's not easy/won't work for me cause.../not fair, or what ever else you keep using to convince yourself & others why it's justifiable for you to only be able to wish you could be successful at a healthy lifestyle, as opposed to simply doing what it takes.

    I'm one ugly bastard, & as soon as I stopped letting that, & all the other excuses & reasons I'd come up with (all very similar to yours - plus or minus a few points) as to why it's just not worth embarrassing myself & doing the hard work it takes to get healthy, I started getting results.

    As I practiced (& still do) recognizing how easy it was for me to say "no" to doing what it takes to begin & continue to maintain healthy practices, I added a new practice (or game, if you will) of saying "no" to those reasons & then tell myself, "just do it" (as NIKE made famous).

    Now I'm better at simply expecting to do a certain amount of aerobic & anabolic (fat burning muscle building & toning) exercises each day, keeping unhealthy food choices down to a minimum & out of my living space & car, standing up in front of my computer, parking my car farther away from the store so I "get to" walk farther, staying engaged with things I enjoy so I'm not thinking about eating all through out the day, & so on (& I'm still coming up with new games & practices).

    Overwhelm still pops up into my daily experiences, once in awhile, but the overwhelm goes away much quicker now since I don't validate it, & the results of having the body & vitality I've always wanted (even more so now then when I was a kid, though my face & skin are losing it) makes it more so worth it to continue. The overwhelm simply becomes a losing argument I'm not committed to anymore - my commitment has shifted (& I guess, so has the argument).

    There are people curing their diabetes & other health issues (including cancer) with raw food diets & exercise. You might wanna search those success stories & pick up pointers from them. And consulting a doctor who really cares about your well being is always a good idea & strongly advised. Also, begin to listen for all the, "yeah, but"s, you have about not doing what it takes to adopt & maintain healthy habits (we all have the, "yeah but"s), & start to laugh at those excuses, & then "just do it" - start doing something to make a difference, or keep wondering for the rest of your life if it's worth it, & if it would've worked.

    icon_wink.gif

    (The shadow you speak of is all the doubt in your head)