Day 20: 12 pounds lighter (mostly water and muscle I’m betting)

I’ve never been good about keeping up with a blog despite trying numerous times.  So I figure I’ll do less regular updates.  My progress so far with a modified, no supplement (except whey protein), 4 hour body program…

Stats: 40 year old male, 5’11″, vegetarian
Starting weight: 245lbs, ~37% BF

End of Week 3: 233lbs, ~33% BF, no tape measure differences, but I can feel the difference in my clothes.

I modified the 4HB to adapt things I’ve liked in other programs. I am, against Tim’s judgement, counting calories with Lose It! app. It also lets me gauge my protein, carb, fat %’s through the day so I can take in a protein shake if I need to. My sodium is through the roof (canned beans). Many days my energy is up.

Things I’ve learned.

-Drain and RINSE your beans to drop the sodium about 40%.

-Indian lentil dishes rock (add a package of steamed veggies too). Some of the prepackaged ones aren’t that high in sodium either.

-Black beans work best with eggs. I do a 3 white, 1 whole egg scramble with black beans and salsa most mornings.

-Guacamole makes an awesome salad dressing and Cannelloni beans make a good accoutrement.

-Homemade (crock pot) veggie soups are fantastic and go a LONG way.

-100 cal packs of almonds are practically worthless in tiding over hunger.

-I don’t drink enough water.

-NEVER weigh yourself when you first get up. My scale (does BF% too) varies wildly through the day. A reading about 1/2 to 1 hr after waking is better.

My wife read that
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Day 5: Lentils and grocery stores…

I think, after 5 days, that lentils are not going to be a big part of this diet.  They just don’t taste that great.  Tim Ferris swears by the lentil, egg, spinach combo for breakfast as a slow carb, high protein start.  Today I said, no thank you.  A black bean and salsa omelet however, mucho bien.

Recipe: 1 whole egg, 3 whites, 1/2 can black beans, salsa of your choice.  Spray cold pan with a bit of olive oil, heat on med.  Pour beans in and spread.  After beans are heated, pour in eggs.  Let set, flip or broil till cooked.  Top with salsa.  Yum…  For an added bit of protein, drop a spoonful of nonfat greek yogurt (I like Chobani) on top.

Have you ever noticed the sheer quantity of fast carbs in the grocery store?  It’s astounding.  I’d guess somewhere on the order of 80% of the items were loaded with white carbs or had the potential to be white carbs (e.g. brown rice and wheat bread).  This particular diet I’m attempting forbids both 6 days of the week.  The next time you go shopping, pay attention to the rows and rows of stuff that makes us fat.   A vast majority of it is junk food.  In a Neilson survey they found that the average American family spends only 9% of their $2000+ grocery dollars on meat and fresh produce!  10% is on alcohol and a whoppin 65% on packages crap…  As I said, astounding.  In some internet floundering I found some other interesting stuff:

US News & World Report, ‘10 Things the Food Industry Doesn’t Want You to Know’:

  1. Junk food makers spend billions advertising unhealthy foods to kids
  2. The studies that food producers support tend to minimize health concerns associated with their products
  3. Junk food makers donate large sums of money to professional nutrition associations
  4. More processing means more profits, but typically makes the food less healthy
  5. Less-processed foods are generally more satiating than their highly processed counterparts
  6. Many supposedly healthy replacement foods are hardly healthier than the foods they replace
  7. A health claim on the label doesn’t necessarily make a food healthy
  8. Food industry pressure has made nutritional guidelines confusing
  9. The food industry funds front groups that fight antiobesity public health initiatives
  10. The food industry works aggressively to discredit its critics

Today’s menu will be posted on 1/7

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Day 4: Not really appreciating bagged beans…

Bagged beans are silly things.  I soaked them for 18 hours and cooked them for 3 and they are still hard…  I’m guessing these things are from the Bronze Age.  The cost savings would be significant, but I think I’ll stick to the canned stuff from here on out.

I ate almost to the calorie limit yesterday.  Huge dinner, all veggie stir fry (check it out in the menu at the bottom).

I had to cave a tiny, absurdly small bit on the no fast carbs rule.  I made K an eggplant terrine for our anniversary and had to use bread.  It had to pass the taste test so, well the rest is obvious.  I ate bread, 1/4 slice…

Lessons learned:
I found that a bit of kim chee worked in the stir fry as well.  It added a kick.
Bagged beans suck.
Steamed in the bag Brussels sprouts are not as good the next day.

Breakfast 481
Egg Whites, ckd 2 Each 33
Eggs, scrambled 8 Tablespoons 183
Spinach, baby, fresh 1 Cup 10
Beans, lentils, mature, ckd 0.75 Cup 172
Coffee, brewed w/tap water 16 Fluid ounces 5
Oil, olive, extra virgin 0.5 Tablespoon 63
Mustard, dijon 1 Teaspoon 5
Vinegar, balsamic 0.667 Tablespoon 9
Lunch 565
Nuts, almonds, whole 14 Each 97
Eggs, hard bld, lrg 2 Each 155
Hummus, Tribe Jalapeno 4 Tablespoons 100
Water, bottled, non-carbonated 2 Cups 0
Celery, strips, 4″ long, fresh 8 Pieces 5
Brussels Sprouts, ckd, drained 0.5 Cup 28
Cottage Cheese, Hood Low Fat 1 Cup 180
Dinner 373
Bean Curd 1 Serving 115
Mushrooms, fresh, whole 0.5 Cup 11
Celery Root, ckd, drained, pces 0.5 Cup 21
Nutrient data missing for: Sugars, Sat. Fat.
Broth, vegetable, fat free, rts, cnd 0.667 Cup 23
Steamready Oriental Veggies 4 Servings 140
Cauliflower, ckd, drained, 1″ pces 1 Cup 29
Relish, kim chee 0.25 Cup 15
Sauce, soy, naturally brewed 2 Tablespoons 20
Snacks 447
Bread, wheat, slice 0.25 Slice 17
Almond Butter, Blue Diamond 2 Tablespoons 190
Optimum Nutrition Shake 2 Servings 240
Nutrient Summary % Calories
Fat 70g 33.8%
Saturated Fat 15g
Cholesterol 900mg
Sodium 5,052mg
Carbohydrates 148g 31.9%
Fiber 40g
Sugars 43g
Protein 159g 34.3%
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Day 3: Fat middle aged males drop weight fast… at first…

So I am down four pounds which isn’t a big surprise considering that title. It’s easy to lose weight at first. It usually takes me about 30 days to fall off completely. So I’ve got to buck my own history here. Gotta make it to August. I figure this is my fortieth stretch from January to August it can’t be that bad (that’s what we’ll keep telling me anywho)…

A good day, lots of energy. I didn’t work out formally today (i.e. no gym), but I did start 100 pushups (only 57 today) and I built my $20 kettlebell to do my swings. I have to hit the abs soon… Meh.

The beans are getting to me after two days. Don’t get me wrong, it’s not the taste… if you know what I mean. I supplemented with a shake at the end of the day to hit my 40% protein requirement. I’m still missing those fast, white carbs. I was walking through the supermarket yesterday with a good amount of Pavlovian slobber… Pathetic. Once you read up on slow carbs, you start to realize that grocery stores must be carrying 90% fast carbs. Doing their best to keep America fat.

I experimented with a salad at lunch. I ate a whole bag of that prewashed precut stuff with balsamic and evoo. Not bad, and FILLING… I might try to alternate the salad bit to every other day. I dis have some luck with dinner… If you like black bean soup, I found this to be pretty good (7g fat, 71g carbs (80% slow), 48g protein):

Cottage Cheese, Hood Low Fat 1 Cup 180
Refried Beans, black, cnd 1 1/2 Cup 330
Salsa 6 Tablespoons 30

Pretty much a heat and eat. It was a bit salty and I might try it with a can of black beans next time.

Daily Log Calories
Breakfast 440
Egg Whites, ckd 2 Each 33
Eggs, scrambled 4 Tablespoons 92
Spinach, baby, fresh 1 Cup 10
Beans, lentils, mature, ckd 0.5 Cup 115
Oil, olive, extra virgin 0.5 Tablespoon 63
Sauerkraut, refrig 2 Tablespoons 5
Optimum Nutrition Shake 1 Serving 120
Coffee, brewed w/tap water 8 Fluid ounces 2
Lunch 371
Salad, Field Greens 4 Cups 40
Oil, olive, extra virgin 0.5 Tablespoon 63
Eggs, hard bld, lrg 2 Each 155
Spinach, baby, fresh 1 Cup 10
Coffee, brewed w/tap water 20 Fluid ounces 6
Nuts, almonds, whole 14 Each 97
Dinner 661
Cottage Cheese, Hood Low Fat 1 Cup 180
Refried Beans, black, cnd 1.666 Cups 367
Salsa 6 Tablespoons 30
Brussels Sprouts, ckd, drained 1.5 Cups 84
Snacks 352
Optimum Nutrition Shake 2 Servings 240
Cocoa, Organic Powder 0.333 Tablespoon 12
Peanut Butter, natural, creamy 1 Tablespoon 100

 

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Day 2: Eating now would be good…

Not too bad so far. Aside from the fact that I am really jonesing for carbs. Today went well, but I came in way below calories. It’s exceedingly difficult to get enough protein as a vegetarian. It’s something I always knew, but ignored. Fat is always dominant even though my caloric intake is about 75% of my BMR… It looks like I’m going to have to supplement with whey protein shakes… Optimum Nutrition is the best one I’ve found so far (but I’m not sure if it’s vegetarian, so I might have to make a concession)… One thing I’ve found,m even after the first day. I am VERY jittery. No food in my system to soak up the caffeine overdose every morning. Lots of energy at different points in the day. I should make note of that…

Monday’s exercise was some HIIT on the elliptical, felt like I could puke at the end, so that’s about right. I did about 20 mins on the treadmill, but only a minute of jogging. Some curls and bench press, but not more than a set. After all was said and done I was a little light headed, so I called it a night.

I am using loseIt.com and their great app on the iPad to track my exercise, food and weight.  I tried a few including DailyBurn, CalorieCount, SparkPeople and Calorie Counter and I kept coming back to Lose It!  Lose It! doesn’t require a constant wifi connection and whether I update at the site or on the iPad, they sync immediately…  The only thing I wish they had right now was a way to track a couple more variables, like BMI or BF%.  I’m also tracking on Bodybuilder.com.  I don’t know if I’ll stick with them.  Lose It! has four food times, breakfast, lunch, dinner and snack.  I am using them as four distinct meals, so don’t pay attention to the headings… See ya tomorrow.

This was today’s diet,

Breakfast 414
Egg Whites, ckd 2 Each 33
Eggs, scrambled 8 Tablespoons 183
Spinach, baby, fresh 1 Cup 10
Beans, lentils, mature, ckd 0.5 Cup 115
Oil, olive, extra virgin 0.5 Tablespoon 63
Salsa 2 Tablespoons 10
Lunch 358
Eggs, hard bld, lrg 2 Each 155
Hummus, Tribe Jalapeno 4 Tablespoons 100
Yogurt, Chobani Plain No Fat 1 Serving 100
Water, bottled, non-carbonated 2 Cups 0
Celery, strips, 4″ long, fresh 4 Pieces 3
Dinner 145
Water, bottled, non-carbonated 4 Cups 0
Optimum Nutrition Shake 1 Serving 120
Pickles, kosher dill, spears 3 Each 13
Relish, kim chee 0.125 Cup 8
Sauerkraut, refrig 2 Tablespoons 5
Snacks 773
Beans, black, mature, ckd 1.75 Cups 397
Egg Whites, ckd 3 Each 50
Spinach, baby, fresh 1.333 Cups 13
Salsa 4 Tablespoons 20
Eggs, whole, lrg, fried 1 Each 90
Celery, strips, 4″ long, fresh 4 Pieces 3
Peanut Butter, natural, creamy 2 Tablespoons 200
Exercises 592
Elliptical Vigorous
20 Min
312
Treadmill, Uphill 15% 3mph 20 Min 280
Nutrient Summary % Calories
Fat 64g 34.2%
Saturated Fat 13g
Cholesterol 1,050mg
Sodium 3,026mg
Carbohydrates 140g 33.1%
Fiber 45g
Sugars 20g
Protein 138g 32.7%

 

 

 

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Day 1: Once more unto the breach, dear friends, once more;

I am about to undertake, yet again, a push for weight loss. Surprisingly, this has nothing to do with New Year resolutions. It just all seemed to fall into place over the last two months or so. I knew my vacation was no time to start, so I figured I’d begin on the first day back. Tomorrow…

So anyway, back in May of 2003 I wrote the following:

“Weight: 280 BMI: 39.16 Fat: 35-38% The Beginning of the End of my fat ass!

I am 32 years old and have been gaining and losing weight for about 20 of those years. So, for all intensive purposes I have had a weight problem for my adult life. I have tried many diets including Body for Life, Get with the Program, etc. I found that a mix of these ideals is essential for it all to work. Starting today I joined a gym. I find that I will not work out when I am at home and the outdoors are too random. The gym, although costly, will hopefully coerce me to continue. My goals are to be fit for once and for all. As far as a weight, my first goal is 230 lbs by 10/22 (my birthday). My main goal is to reach a body fat between 10 and 20%. To do this I have to lose about 12% of my fat which, based on a guess of 180lb lean mass, means I have to get to roughly 200 lbs. At 1.5 lbs per week I should hit 200-210 lbs by this time next year.”

By August of that year, I was down to 255, but faltered. I managed, over the next five years to get to 239 in 2008, and since then I have maintained about 245, which is where I am today… I actually peaked earlier in 2003 at 287, so my total loss from January (lets say) of 2003 to January 2011 is 42 pounds… I have about the same amount to go to my new goal of 200 by August.

I have a very realistic attitude about all of this. I honestly don’t expect it to happen. Being 40 changed my outlook about the whole deal. So we’ll see. What do I have to lose (other than my gut)…

Diet-wise, my plan is to use a modified Body for Life mixed with some ideas from Tim Ferris’ “4 Hour Body”. I am cutting sugar (fructose and sucrose) out of my 6 day a week diet and keeping the free day. My four meals are 40% protein (tough as a vegetarian), 30% slow carbs and 30% fat. I’m aiming for 75% of my BMR, so just under 2000 calories a day.

Exercise-wise, well, I’m not sure about that right now. It’s definitely a wait and see approach. I think I will continue what has allowed me to maintain this svelte 245 for the past few years. That includes Body Power on Monday, Thursday and Saturday… and Ride (spin class) on Thursday and Saturday. I’d like to work on some HIIT (high intensity interval training, jog 1 min, sprint 15 secs, repeat for 15 mins), but I doubt my knees can take it.

Tracking-wise (let’s just continue the “wise” bit) I’ll attempt to maintain this blog as a sort of diary, I set up an Excel sheet to track a bunch of variables and I’m using a calorie tracker on the iPad (more on this later) to track food and exercise. I’m testing out different ones to see what I like the most. I took pictures, but no one need be sick at this moment. Let’s wait for the updated product shall we.

Anyway, to the few that accidentally trip over this blog, wish me the best.

CM 11.01.02.23.00

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Good joke, if you’re a geek like me…

An infinite number of mathematicians walk into a bar. The first one orders a beer. The second orders half a beer. The third, a quarter of a beer. The bartender says “You’re all idiots”, and pours two beers. ”

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