I weigh 215 and 50 (23%) of those pounds are body fat. It's like carrying around a sack of potatoes all day. I've tried and given up on many methods to only come around full circle to learn that there is no better way to get in shape than to work out hard and eat sensibly. Meaning fruit, veg, lean protein, healthy fats and one cheat day and one detox per year. I know this system works because I've done it before and I was a proud 180 with only 27 pounds of body fat (15%).
So here it is a simple eating plan to feed my muscle mass, which is 165, a daily caloric intake of 1500 provided by The Formula 40 30 30 by Gene and Joyce Daoust. Combined with an intense workout regimen provided by Ross Enamait's two awesome books, Never Gymless and Infinite Intensity
This is a 100 day program the first 50 days consist of workouts from Infinite Intensity and the last 50 days are workouts from Never Gymless.
My goal is to get back to 180 not just by losing most of my body fat but by also replacing some of it with more muscle mass and to be able to perform one muscle up, run a 6 minute mile, complete 'The Murph' in under 40 minutes and to be able to do a standing ab roll out.
My start date is January 14th 2008 and my end date is July 14th 2008.
No cheat days, and strict adherence to a low glycemic diet provided by The Formula 40 30 30.
I'm using this blog to document the entire process.
I'll post a photo and a start weight on Jan 1st 2008 and a new photo and weight the first of every month. I will be posting everyday but only to log my training journal and maybe post some new recipes.
If you need help with any exercise techniques just use youtube.com or rostraining.com
Wish me luck!
I'm gonna need it.
J
The Recipes
Breakfast
Strawberry Smoothie
1 2/3 cups fresh/frozen strawberries
3/4 cup cold water
2/3 scoop pure whey protein powder
1 tbsp fructose
2 1/3 tbsp sliced almonds
- blend all ingredients until smooth
Cheese Omelette
1 whole egg
2 egg whites
1 1/2 oz cheddar cheese
1 grapefruit
- beat eggs and cook in a non-stick skillet until set add cheese and fold over and serve with grapefruit.
Cereal
2/3 cup all bran cereal
2/3 cup pure whey protein powder
1 1/2 tbsp nuts
1/2 cup skim milk
- sprinkle cereal with protein powder and nuts and top with milk.
Lunch - 4 hours after breakfast
Cocoa Peanut Butter Shake
3/4 cup skim milk
2 tbsp unsweetened cocoa powder
2 tbsp fructose
1 1/3 tbsp natural peanut butter
1 scoop pure whey protein powder
3/4 cup ice cubes
- blend all ingredients until smooth.
Tuna Tomato Salad
1 large tomato, cut into bite size pieces
6oz albacore, water packed tuna
1 stalk celery, diced
1 tbsp relish, sweet or dill
1 tbsp onion, diced
4 large black olives
2 tbsp low fat mayo
1 tbsp sunflower seeds
2/3 cup grapes
1/2 medium apple
-combine all ingredients except fruit and toss together with salt and pepper.
Chicken Caesar
3 cups romaine lettuce, torn into bite size pieces
3 1/2 oz cooked chicken breast
3 tbsp low fat caesar dressing
1 tbsp grated parmesan cheese
1 apple, medium
2/3 cup grapes
- toss all ingredients, except fruit.
Egg Frittata
2 whole eggs
4 egg whites
1 green onion, sliced thinly
2 tbsp celery, diced
1/2 dill pickle
1 1/2 tbsp mayo
1 tsp mustard
salt and pepper, too taste
1 medium tomato, sliced
1 medium peach
2/3 cup cherries
- mix all ingredients, except fruit, in a bowl and bake in a non stick skillet at 400F until set.
Snack - 4 hours after lunch
Iced latte
1 cup ice cube
1/4 cup skim milk
1/4 cup water
1 tsp nescafe instant coffee
2 tsp cocoa powder, unsweetened
2 tsp almond butter
3/4 scoop pure whey protein powder
1 tbsp fructose
- combine all ingredients and blend until smooth.
Berry Smoothie
1 cup mixed berries
1/2 cup water
1/2 scoop pure whey protein powder
1 tsp fructose
1 1/3 tbsp sliced almonds
- combine all ingredients and blend until smooth.
Eggs and Apple
1 whole egg
2 egg whites
1 medium apple
-cook the eggs any style using no more than 1 teaspoon of olive oil and serve with apple.
Dinner - 2 hours after snack
Cocoa Peanut Butter Shake
1 cup skim milk
2 1/4 tbsp unsweetened cocoa powder
2 1/2 tbsp fructose
1 3/4 tbsp natural peanut butter
1 1/3 scoop pure whey protein powder
1 cup ice cube
- combine all ingredients and blend until smooth.
Strawberry Smoothie
2 2/3 cup strawberries
1 cup cold water
1 2/3 scoop pure whey protein powder
1 1/2 tbsp fructose
3 2/3 tbsp sliced almonds
- combine all ingredients and blend until smooth.
Chicken Caesar Salad
1/2 head romaine lettuce, torn into bite sized pieces
6oz cooked chicken breast, sliced
3 tbsp low fat caeser dressing
1 1/2 tbsp grated parmesan cheese
1 medium apple
3/4 cup green grapes
- toss lettuce, chicken, dressing, cheese and enjoy with apple and grapes.
Grilled Beef
5 1/2 oz extra lean beef
1 cup mushrooms
1/2 tbsp butter
1 tomato
1 1/3 cups applesauce, unsweetened
10 asparagus spears, steamed
- grille steak and in a small sauce pan saute the mushrooms in butter. Serve steak with mushrooms, sliced tomato, applesauce and steamed asparagus.
Grilled Salmon
5 1/2 oz salmon steak or filet
1 large sweet onion, cut in thick slices
2 6 inch long zucchini, sliced lengthwise
1 red bell pepper, quartered
2 cup mixed salad greens
1 1/2 tbsp oil and viegar salad dressing
1 cup peach slices
- make shish kabobs with vegetable, season with salt and pepper and grill or bake along with salmon until tender. Toss salad with vinaigrette and serve with peach slices.
