I'm not an enormous fan of supplements, but when one is trying to regulate calories to lose weight (or gain it for that matter), supplements can be a useful tool. I reccomend the following:Protein Powder is an easy way to ensure getting enough protein (from .5 gram to 1 gram per pound of lean bodymass, depending on activity level):
Max Muscle Gourmet Protein Powder
Nature's Best Zero Carb Perfect Isopure Protein
this product is pure protein and is sort of expensive, however it mixes well in water and can be used to make pretty much anything you want to eat zone-ish, like donuts or cookies. Just slug it first and then have at your poison. Good damage control.
Creatine Monohydrate
This supplement increases lean bodymass and strength. It is safe and cheap.
fish oil
You should read up on this supplement if you have not: The Omega Rx Zone by Barry Sears.
Trader Joe's Joint Support Glucosamine Sulfate & Chondroitin Sulfate
I have a knee injury and there is some promising evidence that this could be helpful.
6AM 1 Cup Milk = 1 block
9AM 1/2 cup steel-cut oats, 1/3 oz walnuts, 2 turkey sausages, 1 serving egg beaters, 1 egg = 3 blocks
Noon 3 oz chicken, Masala sauce, 2 cups veggies, 1 whole wheat tortilla, teaspoon oil = 3 blocks
4PM 4 oz chicken 1 lb brussel sprouts, masala sauce = 4 blocks
9PM 3 oz chicken, Masala sauce, 2 cups veggies, 1 whole wheat tortilla, teaspoon oil = 3 blocks
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