The journey
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.
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
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BEFORE 8/12/2019
History
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
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.
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.
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.
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.
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.
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.
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
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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
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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.
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.
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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 sugar 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.
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 sugar 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.
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Carbohydrate
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Glycemic Index
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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
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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
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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 |
Exercises
Arms
Chest
Back
Shoulders
Daily diet log & Workout Routine:
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.
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Initial Weight
339 |
Goal Weight
220 |
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How Much Weight I Have Lost
17.2 lbs Date 9/3/19 20.8 lbs Date 9/10/19 |
How Much Weight I Have Remaining
101.8 lbs Date 9/3/19 98.2 lbs Date 9/10/19 |
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Date
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
39.2 38.7 |
Average Per Week
-2.1 lbs -2.2 lbs |
Average Per Month
-8.9 lbs -9.6 lbs |
Est. Days Until Goal
344 307 |
Weekly Goals
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Weigh In
Week |
Pounds
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Pounds
Lost |
Weigh In
Week |
Pounds
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Pounds
Lost |
Weigh In
Week |
Pounds
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Pounds
Lost |
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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 |
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WEEK 5
Aug 8/20/19 (Tuesday) Weekly Weigh In: 326.3 lbs Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water cinnamon/nut meg spice 25 oz canteen cup size hand full of roasted peanuts Lunch: -Bean burritos 1 tortillas 1 slice of cheese 1 homemade oatmeal cookie Dinner: -Bean burritos 2 tortillas 1 slice of cheese frozen watermelon chunks blended with water. Daily Workout Routine: Arms- biceps 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Squats- 4 sets of 10 reps Lats- 4 sets of 10 reps Jumping Jacks- 4 sets of 10 reps Walk Distance- Fast Walk 4.5 Miles -------------------------------- Aug 8/21/19 (Wednesday) Morning Meal: 1 potatoes 1 onion and spinach with asparagus Lunch: -Bean burritos 3 tortillas 1 slice of cheese Dinner: frozen watermelon chunks blended with water. Daily Workout Routine: Arms- biceps two arm curls 4 sets of 10 reps Squats- 5 sets of 10 reps Jumping Jacks- 4 sets of 10 reps arm extensions 4 sets of 10 reps chest extensions 4 sets of 10 reps Walk Distance- Fast Walk 3.5 Miles -------------------------------- Aug 8/22/19 (Thursday) Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water Lunch: 1 can of tuna cherry tomatoes corn chips Dinner: Had a bad night ate 34 servings of avocado dip with some corn tortillas but honestly it felt good...lol Daily Workout Routine: (Lighting Storm) No Run Day Arms- biceps 4 sets of 10 reps Shoulder 4 sets of 10 Arms- biceps 4 sets of 10 reps Squats- 4 sets of 10 reps Lats- 4 sets of 10 reps Jumping Jacks- 9 sets of 10 reps -------------------------------- Aug 8/23/19 (Friday) Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water small bowl of cut fried potatoes with some hollandaise sauce poured on top Lunch: -Bean burritos 2 tortillas 1 can of re-fried beans 1 onion Dinner: Salmon and rice with 2 hawaiian rolls Daily Workout Routine: -------------------------------- Aug 8/24/19 (Saturday) Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water Lunch: salmon and rice Dinner: -Bean burritos 2 tortillas 1 can of re-fried beans 1 onion Daily Workout Routine: Arms- biceps 4 sets of 10 reps Shoulder 4 sets of 10 Arms- biceps 4 sets of 10 reps Squats- 4 sets of 10 reps Lats- 4 sets of 10 reps Jumping Jacks- 9 sets of 10 reps -------------------------------- Aug 8/25/19 (Sunday) Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water Lunch: -Bean burritos 2 tortillas 1 can of re-fried beans 1 onion Dinner: Almond Milk a cup Daily Workout Routine: Walk Distance- Fast Walk 3.5 Miles -------------------------------- Aug 8/26/19 (Monday) Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water Lunch: -Refired bean burritos with ground turkey, onions, spinach and mushrooms 6 corn tortillas Dinner: 2 oatmeal cookies Daily Workout Routine: Arms- biceps 4 sets of 10 reps Shoulder 4 sets of 10 Arms- biceps 4 sets of 10 reps Squats- 4 sets of 10 reps Lats- 4 sets of 10 reps Jumping Jacks- 9 sets of 10 reps Walk Distance- Fast Walk 5.8 Miles -------------------------------- |
WEEK 6
Aug 8/27/19 (Tuesday) Weekly Weigh In: 324.5 lbs Morning Meal: Guacamole with corn chips (yeah today was different) Lunch: -Bean burritos 6 corn tortillas 1 slice of cheese 1 homemade oatmeal cookie Dinner: No Dinner Daily Workout Routine: Walk Distance- Fast Walk 5.68 Miles (last half mile interval jogging on the straight portion of the tract while fast walking on the curves) -------------------------------- Aug 8/28/19 (Wednesday) Morning Meal: -Oat Meal 2/3 cup of whole grain oats 1/2 cup of apples 15 ounces of water cinnamon/nut meg spice 25 oz canteen cup size Lunch: 1 potatoes heads of broccoli with butter Dinner: 1 potatoes with shredded cheese apple Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps Walk Distance- Knee issue no walk today think my jogging caused it to flare up wont jog for a while till I loose more weight -------------------------------- Aug 8/29/19 (Thursday) Morning Meal: 1 potato with mushrooms and onions Lunch: re-fried beans and home made tortilla chips Dinner: kevita Daily Workout Routine: Walk Distance- Fast Walk 5 Miles -------------------------------- Aug 8/30/19 (Friday) My 21st Wedding anniversary Morning Meal: 4 eggs and hollandaise sauce with potatoes cuts kevita drink cayenne ginger Lunch: 1 can of tuna, cherry tomatoes, 2 avocados 1 banana potato chips kevita drink strawberry acai oat meal cookie Dinner: rice 2 slices of bread Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps (Knee Hurting) No Run Day -------------------------------- Aug 8/31/19 (Saturday) Morning Meal: No Breakfast Lunch: 2 slices of bread chicken and potatoes Dinner: chicken rice tacos 3 chicken corn tortilla tacos unbaked) 2 slices of bread Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps -------------------------------- Sept 9/1/19 (Sunday) Morning Meal: potatoes and eggs Lunch: peanut butter and pineapple jam on a corn tortilla chicken and rice with corn Dinner: 2 oat meal cookies avocado dip and tortilla chips Daily Comments: Well my knee injury has played a little set back for me although I feel good and still see my weight is not digressing I do feel a bit overloaded. Maybe my wanting the weight to keep going down is becoming a bit mental? Anyhow still going to walk tomorrow I do not know if the weekly weigh in will be good I think I digressed a bit..lol Hey, I am being totally honest at least how many people are that willing to be honest like this.. Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps -------------------------------- Sept 9/2/19 (Monday) Morning Meal: No Breakfast Lunch: No Lunch Dinner: Ground turkey, hummus, yellow rice and flat bread Daily Workout Routine: Walk Distance- Fast Walk 5.8 Miles -------------------------------- |
WEEK 7
Sept 9/3/19 (Tuesday) Weekly Weigh In: 321.8 lbs Morning Meal: scrambled eggs with hash-browns Lunch: red potatoes and broccoli with mushrooms Dinner: 4 corn tortillas shells 2 mixed with peanut butter and pineapple jam and 2 with butter and peanut butter Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps Walk Distance- Fast Walk 5 Miles -------------------------------- Sept 9/4/19 (Wednesday) Morning Meal: No Breakfast Lunch: Re-fried beans and flat bread Meal #7 Dinner: homemade corn chips Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps Walk Distance- Fast Walk 5 Miles -------------------------------- Sept 9/5/19 (Thursday) Morning Meal: -Apple Cinnamon Oat Meal Lunch: Basmati Rice and Tomatoes Dinner: re-fried beans and homemade corn tortilla chips Daily Workout Routine: Walk Distance- Fast Walk 5 Miles -------------------------------- Sept 9/6/19 (Friday) Morning Meal: No breakfast Lunch: 1 idaho potato onions and mushrooms Dinner: 1 slice of bread Rice and Tomatoes dish Daily Workout Routine: Walk Distance- Fast Walk 4 Miles -------------------------------- Sept 9/7/19 (Saturday) Morning Meal: eggs and 2 slices of bread, peanuts Lunch: 3 celery and peanut butter, peanuts Dinner: tuna, avocado, corn tortilla chips, cherry tomatoes kevita Daily Workout Routine: Rest Day -------------------------------- Sept 9/8/19 (Sunday) Morning Meal: -Apple Cinnamon Oat Meal (Meal #1) Lunch: Kevita No Lunch Dinner: 1 potato with an onion and mushrooms 3 cans of tuna guacamole and corn chips Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps Walk Distance- Knee hurting no walking today -------------------------------- Sept 9/9/19 (Monday) Morning Meal: Fast Day Lunch: Dinner: Broke Fast with 1 Avocado w/avocado dip and 1 can of tuna Daily Workout Routine: Walk Distance- Fast Walk 5 Miles -------------------------------- |
WEEK 8
Sept 9/10/19 (Tuesday) Weekly Weigh In: 318.2 lbs Morning Meal: -Apple Cinnamon Oat Meal Lunch: -Turkey Burgers with Fermented Red Onions Dinner: half a bowl of apple cinnamon oat meal and cherry tomatoes Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps Walk Distance- Fast Walk 5 Miles -------------------------------- Sept 9/11/19 (Wednesday) Morning Meal: Potato and onions and mushrooms Lunch: No Lunch Dinner: *Wedding Anniversary Date* Salmon, 7 french bread slices, cream cheese cake hand full size, sherbert spoon full size, fruit plait, banana chips, apple chips Daily Workout Routine: (Knee Hurting) No Run Day -------------------------------- Sept 9/12/19 (Thursday) Morning Meal: Cereal Corn Chex, two cups of milk whole, cream soda, hummus with corn chips, guacamole with pita chips, two greek yogurts Lunch: 2 can of tuna, small can of baked beans, cherry tomatoes, kevita, corn chips Dinner: guacamole with corn chips Daily Workout Routine: (Knee Hurting) No Run Day -------------------------------- Sept 9/13/19 (Friday) Morning Meal: potato and onion with mushrooms Meal #8 Lunch: potato and onion with mushrooms Meal #8 Dinner: chips and sour cream with homemade hot sauce Daily Workout Routine: (Knee Hurting) No Run Day -------------------------------- Sept 9/14/19 (Saturday) Morning Meal: apple oat meal Lunch: lentil soup Dinner: Daily Workout Routine: (Knee Hurting) No Run Day -------------------------------- Sept 9/15/19 (Sunday) Morning Meal: potato and onion with mushrooms Meal #6 Lunch: corn chips with sour cream and homemade hot sauce three spoons full of macaroni and cheese Dinner: -Falafels Hummus and Tuna Meal # 11 Daily Workout Routine: Arms- biceps 4 sets of 10 reps Arms-tries 4 sets of 10 reps Shoulders- delts 4 sets of 10 reps Lats- 4 sets of 10 reps Delts- 4 sets of 10 reps Chest Forward Press- delts 4 sets of 10 reps Walk Distance- Fast Walk 5 Miles -------------------------------- Sept 9/16/19 (Monday) Morning Meal: Lunch: Dinner: Daily Workout Routine: -------------------------------- |