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PAIN is just weakness leaving MY Body

-Physical Fitness/Training


DATE: 8/1/2019

​There are times in life where you feel like a million bucks and then other times you feel like a freight train hit you and drug your body a couple of miles down the road while you laid there in shock. If that's you, then welcome! My name is Avi and well, I am 41 years old, 336 lbs, 6 foot 4 inches and have, unfortunately, had to deal with some cruel, uncaring friends in my life: Mr. Hyper-thyroid and Mr. Hypo-thyroid. I am sure if you have met these guys you probably know how much trouble these guys can cause you, especially when Mr. Fat Body decides to make a visit. Frankly, I don't care for them at all and if you're like me and want to see Mr Fat Body leave, then follow along with me in my journey to lose this weight. I hope to encourage all of you out there, vets and fat guys like myself, that being 41 years old or whatever age you are does not mean we can't make friends with Mr Slender Body again, right? 

So here's the deal. I am eating mainly a potato diet while eating veggies and all that good stuff while working out using resistance bands, and of course, walking/running and all that good stuff as well. So if you want to follow my progress, see what I eat and what my weekly routine is, then come and join me here and on Instagram. I hate hanging around with Mr Fat Body and if you do too then just tell him its time to pack his bags and go! I want to sincerely encourage all those out there who are struggling like me to know that they can do it too. Not only that, I really want to sincerely talk about what I have had to deal with, where I was, as well as about what I am doing to change some of the major hurdles I have had to deal with so you can also take the same leap. There is more I will say, but for now I think this is a great place to begin. Oh and let me add this one point here, I sincerely refuse to sell you some gimmick. I am only sharing my journey with you to help anyone out there like me. All the recipes and foods I eat will be listed for your own ability to know and see what I did for free. Hey, the real work and cost is going to be your own journey to losing weight not your pocket book on books and ring around videos. 

Before & After Pictures

Picture
Picture
BEFORE 8/12/2019

History

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Before I joined the Marine Corps I had suffered a sever ankle injury that kept me on crutches for over a month. But I was determined to do all I could to get my ankle back in complete shape to join. And when I joined the Marine Corps at age 19, I was a whopping 193 lbs. When I graduated I did something that was far bigger than myself. I finally did something no one was able to put me down in. It was the first time I finally said to myself I did it. I did this all by myself and nothing stopped me from doing what I had dreamed of doing. I learned a lot about myself during that time of my life. I learned I was stronger than I thought, tougher than I had imagined, and for the first time I wanted to defend and protect others and that drive never has changed ever since then. I will never forget when we were all told boot camp was going to be cut short and we were going to be sent off to war. They did this to see where we were at emotionally. And to be honest I was like, "wow, but how do I tell my mom?" Yeah I was not at all concerned about going to war my huge burden I had was thinking how I was going to break the news to my mother. I never knew that was the person I am. But in truth we all don't know who we really are till the trials of life happen. I think that this is something every body has to learn about themselves to get down with where deep down inside is the core of what really is their abilities. I never thought of myself as strong. Frankly my self esteem was not very good at all. Anything I tried to do was never good enough growing up, and what ever I tried to do just never seemed to make those I wanted to be proud of me to be actually proud of what I had done. So yeah this journey was a huge eye opener and really made me feel the inner pride I needed to realize I was a lot more stronger than I had even thought. Because I did something for the first time that was really huge and I did it well. I was a second award expert rifleman and third fastest runner in my battalion when serving with 3/7 Lima Company. Unfortunately, I had no idea I was actually suffering from hyperthyroidism even though I saw later that they documented this is my military medical record. They never told me! I know, weird huh? The government not actually informing you of vital important matters, so bizarre right?! lol

Picture
​​I during my time got sent to Kuwait for a short time. I didn't know then, but it made sense we were already getting ready for the upcoming war that later took place in 2001. But I loved being in the Corps and am thankful for my being in. It was the best and hardest time of my life and it is indeed part of what made me the person I am today.

Anyhow, after getting out, I slowly began to gain weight because I was now no longer required to live off of MRE's and spending most of my days out in the field rolling around in the dirt anymore. So, yeah, I began to fill in a bit, but nothing dramatic. I actually enjoyed feeling a bit bigger once I got out as I never felt like I could gain more weight while I was in. I would have at least enjoyed being able to gain 10 lbs or so.

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​As the years went by the weight started to get worse and worse. Food was never something I ever had to be concerned about so I began to think about my diet and eating. But then later on I noticed I was still going up in weight and it was not until I went in to see the doctor for a yearly checkup and general health questions that I found out I had hypo-thyroid some 18 years later. When I went back to look at my medical records in the Corps I found out I had actually hypothyroidism back then and it now made sense why I struggled with gaining weight.

So the doctor prescribed me Levothyroxine to treat hypothyroidism. However, things got worse when I started the thyroid medication and caused me to gain all the way up to 360 lbs! Yeah, that really freaked me out! I was really worried about my weight and did not want to keep going up and up as well as I started having other weird things beginning to take place such as getting out of breath, sleeping problems, and constant tiredness to name a few.

After about 2 years of thyroid medication, my thyroid went from completely not working to coming back into the correct range again of which I will explain more later. Then one day out of the blue, I noticed I was losing weight (now mind you I went from 330 to 360 when my meds were not working and this freaked me out but once my meds began to work my weight started to go back down). I could not figure out why and what was going on, but I was really happy to see the numbers on the scale going down.  When my doctor began to ask me about what changes I made I was kind of at a loss for words as I really didn't change anything about my diet, yet looking back, I do remember eating more potatoes back then but nothing huge to make me say yeah that was it. After some time I saw my weight kinda hovered in the 336 lbs range and well nothing else was happening.

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I have eight kids and a wonderful wife and I knew I needed something to change because I hated being over weight. I tried going to a gym and working out, which went well for a short time, but it just took too much time and gas to get there and it just wasn't practical. After that, I crashed a bit and didn't know what I could do and waited for the ability to get things going again. And for you guys out there crashed means I just didn't care at the moment nor wanted to even think about my weight. Then, one day I came across resistance bands and began to research it. I came across Undersun Fitness and heard James Grange's story of how he gave up weights for resistance bands and it really inspired me. And when you look up James Grange, you will see he is not a small guy and he continues to hold his body mass after he decided two years ago to go only resistance bands completely. I soon got some myself and I was totally impressed and happy to feel I could finally work out in a way that fit my abilities and schedule and could get the same results as I could in the gym. As I began to use them I was blown away at how they work no different in the resistance as free weights do yet actually better. After using them I felt great but there was something missing my diet. One day when I came across a Dr. Mcdougall he talked about eating a starch based diet. And I was like get out of here seriously all I buy is that stuff I though that would just keep making me fat. But the more I listened the more he got me thinking, "hmm maybe this could sincerely work?"  I saw I could easily work this in my daily schedule, life and diet and well it was easy too, because it was something I already needed food wise and used all the time. I love a lot of the foods he mentioned and I can do a lot of meals with it.. So, I told myself that I can and I need to do this and work hard loosing all I can for my kids, my wife, and most of all, myself. So this is my journey and hopefully it can be yours as well too. 

General nutirition fActs

My desire is to be completely open and as I share with you all the real facts I have spent learning about having a healthy and well rounded understanding of general nutrition. That being said, when it comes to facts I want you to know for your self the real sources you can search out yourself to look at and see. As much as a lot of people love to buy the latest weight lose book by some half naked picture of someone who looks like they have never had to lose weight, I prefer the actual doctor manuals and books which tell the truth about weight management or weight loss for my info. First because they simply know from case studies and patient documentation what they have done to help people understand the truth of health management So lets just dig in shall we? 

Our bodies need only 6 essential base nutrients which are Proteins, Fats, Carbohydrates (Complex Carbs not Simple Carbs), Vitamins, Minerals, and Water. 

1) Proteins- When it comes to protein dietary proteins are broken down into peptides and amino acids. Out of the 20 amino acids 9 are essential and must be obtained through food consumption. Proteins are what is required for tissue maintenance, replacement, function and growth. To much protein consumed, is usually stored as fat do to the fact that it raises your insulin levels and leads to  weight gain in the end. Therefore, knowing how much your body needs is essential to keeping your protein intake down. From birth until adulthood the daily protein  requirements decrease from 2.2 grams in 3 month old infants to 1.2 grams in children that are 5 years old and drops to .8 grams for adults and well lets just call this a basic number people use ok, Ill explain.

The Protein Study Done By The World Health Organization
​

There is however some rather huge debates over the needs in adults as the World Health Organization believe the daily needs for adults could be argued that .66 grams of protein is safe while some doctors say .4 grams is enough. Whats going on I thought, is there a real protein daily amount we all universally need? First off, in a study done by the World Health Organization called "Protein and Amino Acid Requirements in Human Nutrition"  the study asked the question of what was the safe level of protein intake for adult men and women for daily consumption. In their conclusions they reported that if a person took .83 grams per kg. of body weight the safe level of protein intake (g/kg per day) "was considered to be the same for both sexes, at all ages, and for all body weights within the acceptable range." (Meaning the only studied people whose body weight was in per-portion to their height. based upon the average requirements) Therefore, this study as it points out on page 242, was based upon this, not how much is one to eat period but how much can one safely can eat protein wise in a day based upon weight and height per-portion and based upon the average of those used in the actual study. Notice what was said in the report, "Protein requirements are derived as amounts per kg body weight of subjects whose weight is within the acceptable range for height (adults) or age (children). The requirements per person within the acceptable ranges of body weights may either be based on the actual weight or normalized to the median weight for height or age, as given in the appropriate tables, according to the objectives for which they are to be used." (Protein and Amino Acid Requirements in Human Nutrition pg. 242)

Now if you did not like that number just check this out on page 125 in the study they noted as well that, "The requirement indicated by the meta-analysis (6) (a median requirement of 105 mg nitrogen/kg per day or 0.66 g/kg per day of protein) can be accepted as the best estimate of a population average requirement for healthy adults." Notice the idea of healthy based weight and average portion of the bell curve was what this information was  founded as being as a possible amount for adults and goes on to say "However, an approximate value was derived as half the difference between the estimated 16th and 84th percentiles (which would contain those individuals within one standard deviation of the mean for a normal distribution), yielding an apparent coefficient of variation of about 12%. This value was employed in the calculations of safe levels for protein and amino acids of children and adults when direct experimental evidence for their values was not available (sections 9 and 10). These values for average and safe intakes are about 10% higher than the value of 0.6 g proposed in the 1985 FAO/WHO/UNU report (8)." Yet after all that was actually said this was their true end understanding of the event, "There are several difficulties associated with identification of population average protein requirements and reference intakes which result from the analysis of the available information, all of which raise questions of the usefulness of the traditional approach to estimating protein requirements." So in truth there really is no actual daily amount as the studies do not have the actual data to present all body weights and heights but only the average bell curve of people who are defined as in good health in per-portion to their height and weight. So the next time someone tells you eat .8 grams per kilogram of weight tell them this is completely inaccurate and false because the data is not based upon all ranges and all weights. So frankly what your body needs is not something you will be able to know completely as each person may require more or less. And some people can do just fine with eating only 40 grams of protein a day. So watching how your body responds to protein is essential important as you should keep track of this as I am. And to be honest I learned myself I did not need as much protein as I was actually eating and so I have cut this down some myself along the way.
What lack of protein will do to you

During a state of catabolism such as starvation, and or a time where ones ability to consume food is forced into a low calorie intake, and or if the body is suffering from a possible infection and or burn injury the body then goes into an protein deficit. 
When this occurs the body goes into an extremely high rate of catabolism where the muscle tissue and essential fat deposits found within the body become depleted as the body is then forced to use any and all internal resources to use for energy. Therefore in such a state more protein is required to be consumed in order to help the body retain the needed protein it needs to prevent energy loss. So in truth fasting is great for the body as it get rid of the unwanted fat.
Essential Amino Acid Requirements in MG/KG Body Weight
Requirements 
Histidine
Isoleucine
Leucine
Lysine
Methionine and cystine
Phenylalanine and tyrosine
Threonine
Tryptophan
Valine
Total essential amino acids (EAA)
Infants (4-6 Months)
29
88
150
99
72
120
74
19
93
​715 mg
Child (10-12 yrs)
-
28
44
49
24
24
30
4
28
​231 mg
Adults
-
10
14
12
13
14
7
3
13
​86 mg
Body Weight Conversion from Pounds to Kilograms for Adults
1 lbs = .453592 Kilograms
Height

​​
​

4'10
4'11
5'0
5'1
5'2
5'3
5'4
5'5
5'6
5'7
5'8
5'9
5'10
5'11
6'0
6'1
6'2
6'3
6'4
​
Inches
​
​
​

58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
Pounds
​Over Weight


​
119-138
124-143
128-148
132-153
136-158
141-163
145-169
150-174
155-179
159-185
164-190
169-196
174-202
179-208
184-213
189-219
194-225
200-232
205-238
Kilograms


​​
54-63
56-64
58-67
59-69
61-71
63-73
65-76
68-78
70-81
72-83
74-86
76-88
78-91
81-94
83-96
85-99
87-102
90-105
​92-107
Pounds
Obese
​
​​

143-186
148-193
153-199
158-206
164-213
169-220
174-227
180-234
186-241
191-249
197-256
203-263
209-271
215-279
221-287
227-295
233-303
240-311
246-320
​Kilograms

​

64-84
67-87
69-90
71-93
74-96
76-99
78-102
81-106
84-109
86-112
89-116
92-119
94-122
97-126
100-130

102-133
105-137
108-141
111-145
Pounds
Very Obese


​
191-258
198-267
204-276
211-285
218-295
225-304

232-314
240-324
247-334
255-344
262-354
270-365
278-376
286-386
294-397
302-408
311-420
319-431
328-443
​Kilograms



86-117
89-121
92-125
95-129
98-133
102-137
105-142
108-146
112-151
115-156
118-160
122-165
126-170
129-175
133-180
136-185
141-190
144-195
148-200 

2) Fats- Fats break down into fatty acids and glycerol (the components of triglyceridesis). When the body uses stored fat as a source of energy, glycerol and fatty acids are released into the bloodstream.) Fats are used in the body for tissue growth and hormone production. Saturated fatty acids is found in animal fats and tend to be solid at room temp, however they can also come from from plant based liquids like olive oil and coconut oil, just to name some, which does not solidify at room temps do to the fact they contain monounsaturated fatty acids and polyunsaturated fatty acids.

Essential Fatty Acids- 
Linoleic acid an omega 6 fatty acid
Linolenic acid and omega 3 fatty acid

For adults we require amounts of at least 2% of linoleic acid and .5%
 of at least linolenic acid of to our total caloric need, which can be provided through using vegetable oils and fish oils.

The Bad Types of Fat-  Partial hydrogenation of unsaturated fatty acids produces the bad fat called trans fatty acids which raise your LDL cholesterol and lower HDL, which increases the risk of heart disease. And these can simply be found in food manufacturing  products as they use this in certain foods to extend its shelf life.

So Does Eating Fat Make You Fat?


Dr. Mark Hyman wrote an amazing article which breached this subject saying, "I have long pondered what really causes weight gain for most people. If I asked random people on the street, they would likely reply overeating or eating too much fat makes us gain weight. Sounds like a reasonable assumption right? Yet in a brilliant paper published in the Journal of the American Medical Association (JAMA), Harvard professor Dr. David Ludwig lays out the case for a very different view of obesity and metabolism. Ludwig argues we don’t get fat from eating more and exercising less. Instead, it’s the reverse – being fat makes you eat more and exercise less. Essentially your fat cells get hungry and drive you to overeat.

The first domino to fall is when sugar – and remember, all processed carbs including wheat bread turn to sugar – spikes your fat storing hormone insulin. You don’t even have to be overweight at that point. Insulin then drives all available fuel in your bloodstream into your fat cells, especially those around your middle that we call visceral fat, organ fat or most commonly, belly fat. This stimulates your brain to make you eat more.The second thing is when you try to restrict calories and exercise more – the typical solution to lose weight – your body becomes alarmed, fearing you’re starving. That makes you tired, so you move less to conserve energy. It makes you hungry, so you eat more.

In human experiments, those who ate high-fat diets had a much faster metabolism. Low-fat, high-carb diets spiked insulin, subsequently slowing their metabolism and storing belly fat. The higher-fat diet group had a faster metabolism, even eating the same amount of calories. Another human study, also conducted by Dr. Ludwig and his Harvard colleagues, compared high-fat, low-carb diets with high-carb, low-fat diets in a controlled feeding study (where researchers provided all the food).  Again, the high-fat group did better.

These same researchers subsequently did something called a crossover trial, where you use the same study subjects to test different diets. For half the study, they ate one way; for the second half, they ate the opposite diet. So half the group ate high-fat, low-carb and half ate low-fat, high-carb; then they flipped those diets for the second part of the study. While their macronutrient ratios differed, both groups ate the exact same number of calories for each diet.

What happened was shocking. The high-fat group ended up burning 300 more calories a day than the low-fat group. The high-fat group also had the most improvements in cholesterol, including lower triglycerides, lower LDL, and lower levels of PIA-1 (that shows a less likelihood of having blood clots or inflammation). They also showed bigger improvements with insuline resistance or pre-diabetes. The take-home here is that most of your fat-cell biology becomes controlled by the quality and type of the food you eat. That explains why we should eat a quality fat, whole-food diet that’s lower in refined carbohydrates, low-glycemic and high in fiber."

Now here is some major food for thought seeing I cut out of my diet eating bread as a huge part of my diet I can sincerely understand what he is saying as this form of carb was simply a sugar nothing else. So it was my eating of a lot of simple carbs that later turned into sugars and was continuing the fat making process. As you will see I have not cut out cheese or fats at all in my diet and yes I am loosing weight. So if we rethink things more here its the bad fats that are going to screw up your body 
which will raise your LDL cholesterol and lower HDL, and increase the risk of heart disease.

So lets talk about fats shall we? Ok so we seriously need to understand the difference between fatty food and foods that contain fat in them. Fatty food is going to be things like olive oil, coconut oil, butter where the content is pure fat in itself with nothing else found in it. As opposed to milk, cheese, and nuts which have proteins and carbohydrates included. 1% Milk alone has 12 grams of sugar with no dietary fibers to subtract and 8 grams of protein and this is only in one cup of milk. One slice of Cheese has 7 grams of protein and even though it has only .4 grams of carbohydrates you can find yourself if you eat to much doing an over dose of protein which yes elevates your insuline levels and makes you fat. Just a cup of mixed nuts has 27 grams of protein and 28 grams of carbohydrates which if you seriously don't factor those things in, can be the reason either protein wise or carbohydrate wise, your getting fat. So not all fats are equal plain and simple.

High In Fat Foods
Food Name
​

Cream Cheese (1 cup) 
Sour Cream (1 cup)
​Heavy Wipping Cream (1 cup)
American Chedder (1 cup)
​Dark Chocolate 70-80%
​(per bar)
Cream Half and Half (1 cup)
Mozzarella Whole Milk (1 cup)
​​Salmon (1/2 fillet)

Avocado (1 cup)
Olive Oil (1 tbsp)
​Fish Oil (per tbsp)
​Avocado Oil (per tbsp)
​Flaxseed Oil (per tbsp)
​Coconut Oil (per tbsp)
​Turkey Fat (per tbsp)

​Chicken Fat (per tbsp)
Duck Fat (per tbsp)

Sweet Cream Butter (1 tbsp)
Salted
​​
​Macadamia Nuts (per tbsp)
Almonds Nuts (per tbsp)
​Mixed Nuts (per tbsp)
Fat Grams


79.4 grams
45 grams
44.4 grams
43.7 grams
​43.1 grams
​
​27.8 grams
25 grams
​22 grams

​22 grams
14 grams
13 grams
13 grams
13 grams
​13 grams

12 grams
​12 grams
​​
12 grams
​11 grams
​
​
6.2 grams
4.5 grams
​4.3 grams
Proteins


13.8 grams
4.8 grams
2.5 grams
32. grams
​​​7.9 grams

​7.2 grams
24.8 grams
​40 grams
​3 grams
0 grams
​0 grams
​0 grams

​0 grams
​0 grams
​​0 grams
​0 grams
0 grams

1.9 grams


.6 grams
1.9 grams
​1.4 grams
Carbohydrates
​


9.4 grams
8.1 grams
​3.3 grams
​1.7 grams
​​46.3 grams

10.4 grams
​2.5 grams
​0 grams
​12.8 grams
0 grams
​0 grams
​0 grams
0 grams
​0 grams
​​0 grams
​0 grams
0 grams

0.1 grams
​
​

​1.08 grams
1.6 grams
​2.1 grams

3) Carbohydrates- Carbohydrates are broken down into glucose and other monosaccharides and their main function is to increase blood glucose levels which in return supplies energy for the body to use. There are two types of carbohydrates simple and complex.

Simple carbohydrates- Are composed of small molecules generally monosaccharides and disaccharides, which increase blood glucose levels rapidly such as, glucose, honey, corn flakes, puffed rice, instant mash potatoes and shredded wheat all of these are types of simple carbohydrates. The higher a carbohydrate glycemic index is the more rapid it is able to increase the plasma glucose to higher levels and more quickly thus inducing hypoglycemia and hunger, which will then lead to the consumption of more excess calories and ultimately lead to weight gain. Therefore lets understand what simple carbs are, they are foods that convert to quickly into s
ugar and are best categorized as single sugars (monosaccharides) such as glucose, fructose and galactose, or double sugars (disaccharides), which include sucrose (table sugar), lactose and maltose. Because sugars provide no nutrition aside from energy (hence why they are often referred to as empty calories), these are the things you want to eliminate from your diet do to the fact they don't give you anything but high sugar rushes and quickly turn into fat.


Complex carbohydrates- Are composed of larger molecules which are broken down into monosaccharides, which are known to use as starches because they are formed by longer saccharide chains, which means they take longer to break down, and over a longer period of time. Such complex carbohydrates you want to get to know better are like kidney beans, pinto beans, apple, barley grains, red lentils, and strawberries. Chemically, they usually comprise of three or more linked sugars. Some complex carbohydrate foods contain fiber, vitamins, and minerals and take longer to digest. This means they have a less immediate impact on blood sugar, causing it to rise more slowly. Which is why adding beans to your diet due to the fact it is a complex carbs, will have an impact on the body in keeping ones blood sugar levels from spiking due to the fact that its sugar release is slow and its breakdown is slower as well.
For those who want to count their calorie consumed day to day just click on this calculator.
Glycemic Index of the below Carbohydrates
The glycemic index is the speed a carbohydrate will break down into sugar in ones body. The higher the glycemic index is the faster that carb will break down in your body once eaten and in return raise your glucose levels, therefore spiking your blood sugar level, which then drives the desire to eat more and if eaten in excess it will turn to fat, cholesterol or triglycerides (which are the main constituents of natural fats and oils, and if in high concentrations when in the blood will elevate ones risk of a stroke.). So yeah not good. Below are foods which have a low glycemic index which basically means they take longer to convert in your body to become sugar and will ultimately give you longer use of energy and leave your blood sugar levels alone while leaving you fat and happy. Oh and if your interested in how I got these numbers this study was done at the University of Sydney and you can go to that site by just clicking on the link above.
Carbohydrate
Glycemic Index
Pinto Beans (boiled)
Soy Beans (boiled)
Barley 
​Brown Beans
Red Lentils
​Kidney Beans
​Wheat Tortilla
​Black Beans
Pizza, Super Supreme (thing and crispy 13.2 % fat

​Chickpeas (boiled)
Blacked Eyed Beans
Butter Beans
​
Quesadillas (made from low-fat cheese, avocado, boiled pinto beans and flour tortilla)
​Pinto Beans (steamed)
Refried Beans
​Tomatoes
Apple
​Baked Beans
​Strawberries
​Orange
​
Mahatma brand Long Grain Rice
​White Quinoa
​Rye Bread (50% rye 50% wheat)
​Banana
​Corn Tortilla
​Red Quinoa
Sour Dough Wheat Bread
​Pumpernickle Bread
​Pita Bread White

Basmati Rice
​Brown Rice
​White Bread
​Watermelon
French Bread (fermented with leaven)
French Bread (fermented with yeast)
​Middle Eastern Flatbread
14
​15-20
​22
​24
27
​29
30
​30
​30
33
​33
​36

​36
33
​38
​38
​38
​40
​40
​48
​50
50
​50
​51
52
​54
​54
56
​57
​58
​66
​70-75
72-80
80
​81
​97

Types of Potatoes and Cooking
Potato crisps (deep fried)
​Russet Potatoes (baked without fat)

​​Sweet Potato (boiled)
​Potato (white baked w/10 g margarine)
​Mashed Potato
​Instant Mashed Potato
Sweet Potato (peeled and baked)
​Potato (boiled with 10 g margarine)
44
​56
60
69
83
​88

96
​94

As you can see above eating a boiled potato really will just turn into sugar once it enters the body so in truth baked potatoes are the real healthy route here.
4-5) Vitamins and Minerals- Also known as micronutrients  are used to maintain tissue health and are consumed in small minute amounts.
Recommended Daily Intake For Vitamins
Age (years)

Males
19-70 years
> 70 years

Females
​19-70 years
> 70 years



​
​Males

19-70 years
> 70 years

Females
​19-70 years
> 70 years
Folate
(mcg)

400
400


400
​400

Vitamin
B12 (mcg)


2.4
2.4


2.4
​2.4

Niacin
​(mg)

16
16


14
​14

​Vitamin
C (mg)


90
90


75
​75

Riboflavin
​B2 (mg)

1.3
1.3


1.1
​1.1

​Vitamin
D (IU)


600
800


600
​800
Thiamin
B1 ​(mg)

1.2
1.2


1.1
​1.1

Vitamin
E (mg)


15
15


15
​15
Vitamin
​A (mcg)

900
900


700
​700

​Vitamin
K (mcg)


120
120

​
90
90

Vitamin
B6 (mg)

1.3
1.7


1.3
​1.5


WOrk out program


physical fitness need to know essentials:

In truth on has to make physical fitness their personal daily habit. One has to plan and perform a program that is suited to help them develop the very fitness needs they personally need and also want to achieve. This requires maintenance of a healthy body and standard, endurance to handle prolonged stress activities, adverse environments, and the ability to endure discomforts that come when the body becomes fatigued and to maintain the readiness and for any event that could come their way. In truth one is much happier when they are physically fit and feel and perform better altogether.  

WHat physical fitness entails:

Phyiscal fitness entails 4 major components Strength, Endurance, Agility and Coordination. How each of these may differ in each person is based upon their emotional health, nutrition, physical biology passed down from their family line, how much rest they apply when working out or how little, their exercise program and over all mental state of mind.

Strength:
Strength

Endurance:
Strength

Agility:
Strength

Coordination:
Strength


the foundations of physical fitness:

​Phyiscal fitness entails 4 major components Strength, Endurance, Agility and Coordination. How each of these may differ in each person is based upon their emotional health, nutrition, physical biology passed down from their family line, how much rest they apply when working out or how little, their exercise program and over all mental state of mind.

Progression:
Strength

Overload:
Strength

Balance:
Strength

Regularity:
Strength

​
Variety:
Strength

Training Methdology

Warming Up:
Strength

The Workout:
Strength

The Cool Down:
Strength

​
Variety:
Strength

Negative effects of physical training

Month 1 - 3 (WORKOUT SCHEDULE)

WEEK 1-4 ​

WEEK 5-8

WEEK 9-12

SUNDAY- Back

BENT OVER HIGH ROWS
LOG PICK UPS
​4 Sets of 20-10-10-25
STANDING HIGH ROW
​
​4 Sets of 20-10-10-25
​PULLDOWNS
​4 Sets of 20-10-10-25
LOW PULL APARTS
​LEATHER STRETCHERS

​4 Sets of 20-10-10-25
SINGLE ARM LOW ROW
​4 Sets of 20-10-10-25
REVERSE GRIP PULLDOWNS
​4 Sets of 20-10-10-25
​BENT OVER LOW ROWS
LOG LIFTS

​4 Sets of 20-10-10-25
​PULL DOWNS
​4 Sets of 20-10-10-25
​SINGLE ARM LOW ROW
​4 Sets of 20-10-10-25
​ARCHER PULLS
​SLING SHOTS

​4 Sets of 20-10-10-25
STRAIGHT-ARM PUSHDOWNS
​4 Sets of 20-10-10-25
SEATED HIGH ROW
​4 Sets of 20-10-10-25

​MONDAY- CHest

PUSH-UP W/BAND
​FIRE BREATHERS
​4 Sets of 20-10-10-25
SINGLE-ARM INCLINE PRESS
​4 Sets of 20-10-10-25
PUSH-UP W/BANDS
​4 Sets of 20-10-10-25
​REVERSE GRIP FLYE
​ROPE LIFTS

​4 Sets of 20-10-10-25
​SINGLE-ARM HOOK FLYE
​4 Sets of 20-10-10-25
​SINGLE-ARM INCLINE PRESS
​4 Sets of 20-10-10-25
​WRAPAROUND MOST MUSCULAR
​BILLOWS
​4 Sets of 20-10-10-25
​SINGLE-ARM DECLINE PRESS
​4 Sets of 20-10-10-25
​SINGLE-ARM DECLINE PRESS
​4 Sets of 20-10-10-25
WRAPAROUND PRESS
​CROSS CUTS
​4 Sets of 20-10-10-25
​PUSH-UP W/BANDS
​4 Sets of 20-10-10-25
STRAIGHT ARM FLYE
​4 Sets of 20-10-10-25
​REVERSE CRUNCHES
​4 Sets of 20-20-20-20
​REVERSE CRUNCHES W/BANDS
​4 Sets of 20-10-10-25
WOODCHOPPERS
​4 Sets of 20-10-10-25

TUESDAY REST DAY


WEDNESDAY - ARMS

STANDING BICEPS CURLS
​TENT LIFTS
​4 Sets of 20-10-10-25
​​STANDING PREACHERS
​4 Sets of 20-10-10-25
STANDING CURLS
​4 Sets of 20-10-10-25
​SINGLE-ARM CONCENTRATION CURLS
TAUGHT-LINE PULLS

​4 Sets of 20-10-10-25
​​SINGLE-ARM INCLINE CURLS
​4 Sets of 20-10-10-25
​STANDING PREACHERS I
​4 Sets of 20-10-10-25
​SINGLE-ARM OVERHEAD EXTENSIONS
​HURRY UPS

​4 Sets of 20-10-10-25
CONCENTRATION CURLS ANCHORED
​4 Sets of 20-10-10-25
STANDING PREACHERS II
​4 Sets of 20-10-10-25
​SINGLE ARM KICKBACKS
​LIMB CHOPPERS

​4 Sets of 20-10-10-25
​​TRICEPS PUSHDOWNS
​4 Sets of 20-10-10-25
​TRICEPS PUSHDOWNS
​4 Sets of 20-10-10-25
STANDING KICKBACKS
​4 Sets of 20-10-10-25
SINGLE-ARM PUSHDOWNS
​4 Sets of 20-10-10-25
STANDING HEAD CRUSHERS
​4 Sets of 20-10-10-25

THursday- SHOULDERs

​​STANDING SINGLE-ARM PRESS
​JUG CARRIERS

​4 Sets of 20-10-10-25
​​SHOULDER PRESS
​4 Sets of 20-10-10-25
REVERSE GRIP PRESS
​4 Sets of 20-10-10-25
​​SINGLE-ARM LATERAL RAISE
​TARP PULLS

​4 Sets of 20-10-10-25
​​SINGLE-ARM REAR FLYE
​4 Sets of 20-10-10-25
SINGLE-ARM SIDE RAISE
​4 Sets of 20-10-10-25
​​HIGH PULL APARTS
​STAFF PULLS

​4 Sets of 20-10-10-25
​​SINGLE-ARM SIDE RAISE
​4 Sets of 20-10-10-25
FRONT RAISE
​4 Sets of 20-10-10-25
​​FRONT RAISES
SMOKE SIGNALS

​4 Sets of 20-10-10-25
​​UPRIGHT ROWS
​4 Sets of 20-10-10-25
HIGH FACE PULLS
​4 Sets of 20-10-10-25
CRUNCHES W/BANDS
​4 Sets of 20-10-10-25
TWISTING CRUNCHES W/BANDS
​4 Sets of 20-10-10-25

FRIDAY- LEGS

​​OVERHEAD SQUAT
UNDER TENT LIFTS

​4 Sets of 20-10-10-25
​​​​OVERHEAD SQUAT
​4 Sets of 20-10-10-25
​​​​OVERHEAD SQUAT I
​4 Sets of 20-10-10-25
SINGLE LEG SQUAT
​LACE PULLS
​4 Sets of 20-10-10-25
DEADLIFT
​4 Sets of 20-10-10-25
​​​​OVERHEAD SQUAT II
​4 Sets of 20-10-10-25
STIFF LEG DEAD LIFT
​TROUSER LIFTS
​4 Sets of 20-10-10-25
SINGLE LEG SQUAT
​4 Sets of 20-10-10-25
​SINGLE LEG SQUAT
​4 Sets of 20-10-10-25
SINGLE LEG CALF RAISE
​4 Sets of 20-10-10-25
SINGLE LEG CALF RAISE
​4 Sets of 20-10-10-25
​STIFF LEG DEAD LIFT
​4 Sets of 20-10-10-25
​SINGLE LEG CALF RAISE
​4 Sets of 20-10-10-25

SATURDAY- REST DAY


WEEKLY WEIGH IN & Daily diet log:

Before I began this program my initial weight was 339 lbs I wanted to see how changing my diet and doing daily exercise would effect me and well once I got down to 333.9 lbs I then knew it was working. So as of now I have lost 17.2 lbs.

Initial Weight
​339
Goal Weight
​220
Where My Weight Loss I At So Far
Pounds Lost
5.1 lbs
(+.1 lbs Gained) 5 lbs 
10.7 lbs
12.7 lbs
14.5 lbs
​17.2 lbs
20.8 lbs 
(+1 lbs Gained) 19.8 lbs 
​ 23.7 lbs 
(+6.5 lbs Gained) 17.2 lbs 
19. lbs 
​22.3 lbs 
​23.6 lbs 
Date
​7/31/19
8/6/19
8/13/19
8/20/19
8/27/19

9/3/19 ​
9/10/19
9/17/19
9/24/19
10/1/19
​Date 10/8/19
10/15/19
​10/22/19
How Much Weight I Have Remaining
Pounds Left
113.9 lbs
114 lbs 
108.3 lbs 
106.3 lbs 
104.5 lbs 
​101.8 lbs  ​
98.2 lbs 
99.2 lbs 
​95.3 lbs 
​101.8 lbs 
100.00 lbs 
96.7 lbs 
​95.4 lbs 
Date
7/31/19
8/6/19
8/13/19
8/20/19
8/27/19
​9/3/19 ​
9/10/19
9/17/19
​9/24/19
​10/1/19
10/8/19
10/15/19
​10/22/19

WEEK
​
0
​1
​2
3
4
5
6
7
​8
9
10
11
12
13
14
15
​WEIGH IN
​
339.0 lbs
​333.9 lbs
334.0 lbs
328.3 lbs
326.3 lbs
324.5 lbs
​321.8 lbs
​318.2 lbs
​319.2 lbs
​315.3 lbs
​321.8 lbs
​320 lbs
​316.7 lbs
​315.4 lbs

Date
​

7/7/19
​7/31/19
8/6/19
8/13/19
8/20/19
8/27/19
​9/3/19
9/10/19
9/17/19
​9/24/19
10/1/19
10/8/19
10/15/19
10/22/19
​10/29/19
BMI
​

41.3​
40.6
40.7
40.0
39.7
​39.5
​39.2
​38.7
​38.9
​38.4
39.2
​39.0
​38.5
​38.4

 Average Per Week​
​
-1.5 lbs
-1.2 lbs
-2.0 lbs
-2.0 lbs​
​-2.0 lbs
​-2.1 lbs
​-2.2 lbs
-​1.9 lbs
​-2.1 lbs
​-1.4 lbs
​-1.4 lbs
​-1.6 lbs
​-1.5 lbs

​Average Per Month

-6.4 lbs
-5.0 lbs
-8.7 lbs
-8.7 lbs
​-8.5 lbs
​​-8.9 lbs
​-9.6 lbs
​-8.2 lbs
​-9.0 lbs
-6.0 lbs
-6.1 lbs
​-6.7 lbs
​-6.6 lbs

Est. Days Until Goal

365
358
351
344
​​337
​330
​323
​316
​309
302
​295
288
​281
Estimated
Months


12
-
-
-
11
-
-
-
10
-
-
-
-
9

Monthly Walking Distance
Date
Distance 
without Pack
Resistance Training w/Pack
​Date
Distance 
without Pack
Resistance Training w/Pack
7/31/19
8/4/19
8/5/19
8/6/19
8/7/19
8/8/19
8/10/19
8/12/19
8/14/19
8/15/19
8/18/19
8/19/19
8/20/19
8/21/19
8/25/19
8/26/19
8/27/19
8/29/19
9/2/19
9/3/19
9/4/19
9/5/19
9/6/19
9/9/19
9/10/19
9/15/19
​9/16/19
​9/17/19
​9/18/19
9/19/19
​9/20/19
9/22/19
​9/23/19
3.5 Miles
3 Miles
​3 Miles
​3 Miles
​3 Miles
​3 Miles
​3 Miles
​3.5 Miles
​1.13 Miles
​3.5 Miles
4.5 Miles
3.5 Miles
​4.5 Miles
3.5 Miles
3.5 Miles
5.8 Miles
5.68 Miles
5 Miles
5.8 Miles
5 Miles
5 Miles
5 Miles
4 Miles
5 Miles
5 Miles
5 Miles
​5 Miles
​6 Miles
​5 Miles
5 Miles
​---
​7 Miles
​---

---
---
---
---
---
---
---
---
---

---
---
---
---
---
---
​---
---

---
---
---
---
---
---
​---
---

---
---
---
---
---

5 Miles (21 lbs.)
---
​5 Miles (23 lbs)
9/24/19
9/26/19
9/28/19
​10/1/19
​10/2/19
10/3/19
10/4/19
​10/6/19
​10/8/19
​7/10/19
​7/11/19
​7/13/19
​7/15/19
7/16/19
7/17/19
​7/18/19
​7/20/19
​7/22/19
7 Miles
​7 Miles
​---
---
​7 Miles
​7 Miles
​7 Miles
7 Miles
​7 Miles
​7 Miles
​7 Miles
​3.5 Miles
​7 Miles
7 Miles
2 Miles
​8 Miles
​8 Miles
​4 Miles

---
​---
​5 Miles (23 lbs)
​5 Miles (23 lbs)
---
​---
​---
​---
​---
​---
​---
​---
​---
---
---
​---

---
​---

Weekly Goals
Weigh In
​Week
Pounds
Pounds
​Lost
Weigh In
​Week
​Pounds​
​Pounds
​Lost
​Weigh In
​Week
​Pounds
​Pounds
​Lost
WEEK 8
WEEK 9
​WEEK 10
​WEEK 11

​
​WEEK 12
WEEK 13
​WEEK 14
​WEEK 15
​WEEK 16
WEEK 17
​WEEK 18
​WEEK 19
​WEEK 20
WEEK 21
​WEEK 22
​WEEK 23
 
319.7 lbs  
317.6 lbs 
315.5 lbs
​313.4 lbs
​311.3 lbs
309.2 lbs
307.1 lbs
305 lbs
302.9 lbs

300.8 lbs
298.7 lbs
​296.6 lbs
​294.5 lbs

292.4 lbs
290.3 lbs
​288.2 lbs
-19.3 lbs
​-21.4 lbs
-23.5 lbs
-25.6 lbs
-27.7 lbs
-29.8 lbs

-31.9 lbs
-34 lbs
-36.1 lbs
-38.2 lbs
-40.3 lbs
​-42.4 lbs
​-44.5 lbs
​-46.6 lbs
-48.7 lbs
-50.8 lbs
​WEEK 24
WEEK 25
​WEEK 26
​WEEK 27
​​WEEK 28
WEEK 29
​WEEK 30
​WEEK 31
​WEEK 32
WEEK 33
​WEEK 34
​WEEK 35
​WEEK 36
WEEK 37
​WEEK 38
​WEEK 39

286.1 lbs
284 lbs
281.9 lbs
279.8lbs
277.7 lbs

275.6 lbs
273.5 lbs
​271.4 lbs
​269.3 lbs

267.2 lbs
265.1 lbs 263 lbs
​260.9 lbs

258.8 lbs
256.7 lbs
254.6 lbs
​-52.9 lbs
-55 lbs

-57.1 lbs
-59.2 lbs
-61.3 lbs
-63.4 lbs
-65.5 lbs
​-67.6 lbs
​-69.7 lbs

​-71.8 lbs
-73.9 lbs
-76 lbs
​-78.1 lbs
-80.2 lbs

-82.3 lbs
-84.4 lbs
​WEEK 40
WEEK 41
​WEEK 42
​WEEK 43
WEEK 44
WEEK 45
WEEK 46
​WEEK 47
WEEK 48
WEEK 49
​WEEK 50
​WEEK 51
​WEEK 52
WEEK 53
WEEK 54
​WEEK 55
252.5 lbs
250.4 lbs

248.3 lbs
246.2 lbs
244.1 lbs
242 lbs

239.9 lbs
237.8 lbs
235.7 lbs
233.6 lbs
231.5 lbs
229.4 lbs
227.3 lbs
225.2 lbs
223.1 lbs
​221 lbs
​-86.5 lbs
-88.6 lbs
-90.7 lbs
​-92.8 lbs
-94.9 lbs
​-97 lbs
-99.1 lbs
-101.2 lbs
-103.3 lbs
-105.4 lbs

-107.5 lbs
-109.6 lbs
-111.7 lbs
-113.8 lbs
-115.9 lbs
​-118 lbs

WEEK 13
Oct 10/15/19  (Tuesday) 
​
Weekly Weigh In: 316.7 lbs
We are back on track and again!!

Morning Meal:
Forgot To Document

Lunch:
​Forgot To Document

Dinner:
​Forgot To Document

Daily Workout Routine:
​Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/16/19  (Wednesday)

Morning Meal:
Forgot To Document

Lunch:
Forgot To Document
​
Dinner:
Forgot To Document

Daily Workout Routine:
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/17/19  (Thursday)

Morning Meal:
3 eggs and onions with mushrooms

Lunch:
corn chips with cheddar cheese

Dinner:
Pasta
​
Daily Workout Routine:
Walk Distance- Fast Walk  2 Miles
--------------------------------
Oct 10/18/19  (Friday)

Morning Meal:
potato and onion with mushrooms

Lunch:
No Lunch
​
Dinner:
salmon and rice

Daily Workout Routine:
​
Walk Distance- Fast Walk  7 Miles
--------------------------------
Oct 10/19/19  (Saturday)
Morning Meal:
apple cinnamon oat meal

Lunch:
3 eggs hard boiled with sauerkraut and egg plant
​
Dinner:
No dinner
​
Daily Workout Routine:
Rest Day
--------------------------------
Oct 10/20/19  (Sunday) 

Morning Meal:
3 eggs and hash browns with 1 bagel

Lunch:
No Lunch
​
Dinner:
rice and salmon, 
​
Daily Workout Routine:
​Walk Distance- Fast Walk  8 Miles
--------------------------------
Oct 10/21/19  (Monday) 
​Festival Day

Morning Meal:
3 eggs and hash browns
​ 
Lunch:
2 soy patties, onions and mushrooms, crackers and dip

Dinner:
​No Dinner

Daily Workout Routine:
Rest Day
--------------------------------
​​WEEK 14
Oct 10/22/19  (Tuesday) 
​
Weekly Weigh In: 315.4 lbs

Morning Meal:
apple cinnamon oat meal

Lunch:
​potato and onion with mushrooms

Dinner:
​taco salad

Daily Workout Routine:
​Walk Distance- Fast Walk  4 Miles
--------------------------------
Oct 10/23/19  (Wednesday)

Morning Meal:
Forgot To Document

Lunch:
Forgot To Document
​
Dinner:
Forgot To Document

Daily Workout Routine:
Walk Distance- Fast Walk  8 Miles
--------------------------------
Oct 10/24/19  (Thursday)

Morning Meal:
1 potato cooked with onions and mushrooms topped with cheddar cheese

Lunch:
backed potato with mushrooms and onions

Dinner:
​3 Egg rolls with noodles

Daily Workout Routine:
Rest Knee Issues
--------------------------------
Oct 10/25/19  (Friday)

Morning Meal:
1 baked potato with onions and mushrooms

Lunch:
No Lunch

Dinner:
trout and rice dish

Daily Workout Routine:
​
Rest Knee Issues
--------------------------------
Oct 10/26/19  (Saturday)
Morning Meal:
3 hard boiled eggs

Lunch:
2 peppers with cheese slices and four tortilla wraps
​
Dinner:
3 slices of Pizza
​
Daily Workout Routine:
​Rest Knee Issues
--------------------------------
Oct 10/27/19  (Sunday) 

Morning Meal:
1 baked potato with asparagus, onions, and saute with mushrooms

Lunch:
Noodles with black beans and tomatoes
​
Dinner:
3 eggs and a bagle
2 slices of pizza
​(Got hungry I guess?)
​
Daily Workout Routine:
​​Rest Knee Issues
--------------------------------
Oct 10/28/19  (Monday) 

Morning Meal:

​ 
Lunch:


Dinner:
​

Daily Workout Routine:
​

--------------------------------
WEEK 15
​Oct 10/29/19  (Tuesday) 
​
Weekly Weigh In: ? lbs


Morning Meal:


Lunch:


Dinner:
​

Daily Workout Routine:
​
--------------------------------
Oct 10/30/19  (Wednesday)

Morning Meal:


Lunch:

​
Dinner:


Daily Workout Routine:

--------------------------------
Oct 10/31/19  (Thursday)

Morning Meal:


Lunch:


Dinner:
​
Daily Workout Routine:

--------------------------------
Nov 11/1/19  (Friday)

Morning Meal:


Lunch:

Dinner:


Daily Workout Routine:
​

--------------------------------
Nov 11/2/19  (Saturday)
Morning Meal:

Lunch:

​
Dinner:

​
Daily Workout Routine:

--------------------------------
Nov 11/3/19  (Sunday) 

Morning Meal:


Lunch:

​
Dinner:

​
Daily Workout Routine:

--------------------------------
Nov 11/4/19  (Monday) 

Morning Meal:

​ 
Lunch:


Dinner:
​

Daily Workout Routine:
​

--------------------------------
WEEK 16
​Nov 11/5/19  (Tuesday) 
​
Weekly Weigh In: ? lbs


Morning Meal:


Lunch:


Dinner:
​

Daily Workout Routine:
​
--------------------------------
Nov 11/6/19  (Wednesday)

Morning Meal:


Lunch:

​
Dinner:


Daily Workout Routine:

--------------------------------
Nov 11/7/19  (Thursday)

Morning Meal:


Lunch:


Dinner:
​
Daily Workout Routine:

--------------------------------
Nov 11/8/19  (Friday)

Morning Meal:


Lunch:

Dinner:


Daily Workout Routine:
​

--------------------------------
Nov 11/9/19  (Saturday)
Morning Meal:

Lunch:

​
Dinner:

​
Daily Workout Routine:

--------------------------------
Nov 11/10/19  (Sunday) 

Morning Meal:


Lunch:

​
Dinner:

​
Daily Workout Routine:

--------------------------------
Nov 11/11/19  (Monday) 

Morning Meal:

​ 
Lunch:


Dinner:
​

Daily Workout Routine:
​

-------------------------------
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We are a (USMC) veteran-owned, small business with a love for God, Country and the great outdoors!
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