tag:blogger.com,1999:blog-83377977838221925262024-03-19T02:04:45.332-07:00Operation: San JuanUnknownnoreply@blogger.comBlogger28125tag:blogger.com,1999:blog-8337797783822192526.post-25483717059858729072012-03-14T06:49:00.002-07:002012-03-14T06:49:50.937-07:00The Magic Diet<a href="http://www.myfitnesspal.com/food/diary/kevina76?date=2012-03-13" target="_blank">THIS</a> is what I need to eat to drop weight. It's the perfect combo of calories, sodium, carbs, fat, and protein.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8337797783822192526.post-1279180591368018772012-03-14T06:24:00.001-07:002012-03-14T06:25:07.103-07:00WooHoo!<div><p>Lowest I've been since October of 2009. </p>
<br/><img src='https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzJ39TS-wcu7EJgmPrYSY_5tjZPlvHFSx5vLUc5qjsYx6RIDCS26INKG_eKHuVXl0aiLO8-NJrp90Zh528Hj860lUengG9Atx8zWaDitcvpFF7oLdfY4Wr-Ey0cALRgCxF61qUtCcNF_s/' /></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-80433910436868738672012-03-13T10:38:00.000-07:002012-03-13T10:38:35.288-07:0018 Seconds of Kettlebells...<div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;">284.6. 34.6 to go. </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/ofmqMHxvH98?feature=player_embedded' frameborder='0'></iframe></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8337797783822192526.post-64529131337757733652012-03-07T06:41:00.000-08:002012-03-07T06:41:27.419-08:00Screw ItAt this point, I've given up on my six pound loss goal this week. Now? I just want to figure this out, and get back to my low of 285.4.<br />
<br />
So far this week, I've put ON .4 pounds. I know it doesn't sound like a lot, but when you're trying to have an epic weight-loss week, and you get that instead? It kinda stings.<br />
<br />
Yesterday's food intake was almost 100% in line with what I set out to do. I was a little short in calories, but everything else was right on. The result this morning, was an addition of .6 pounds of weight. I can sit here and analyze all day long what the issue is, but it'll just frustrate me.<br />
<br />
The bottom line is that, I just have to make good choices, stay away from bad carbs, drink tons of water, and get active. If that doesn't work, I don't know what will.<br />
<br />
Is my goal of 250 my 5-27 dead? I'm starting to think so.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-21745729752922131792012-03-06T06:46:00.000-08:002012-03-06T06:46:30.801-08:00Not a Great StartI've been trying to figure out my diet for YEARS. I've zig-zagged (2500 today, 1300 tomorrow, 2200 the next day, 1600 after that), I've aimed for exactly 2,000 every day, I've gone way low and aimed for 1,500, and I've done 24-hour fasts each week.<br />
<br />
No one thing has ever worked regularly. I've had the most success with eating around 1,700 each day, but the problem with that? I get way too hungry at night, and I'm prone to snacking that screws up my whole day.<br />
<br />
Recently, though, I found that eating right at my suggested caloric intake of 2,200 seems to give me some pretty decent results. So, on day one of my quest to drop 6.2 in 6, I ate almost exactly 2,200 calories. My result? A .2-pound drop. So now I need to drop 6 in 5. Not gonna be easy to pull off.<br />
<br />
So, as I look back at my best days, I can kind of put together a little formula. It's not exact, as there are always variables, but this still kind of tells me what works for me. It looks like this:<br />
<br />
<blockquote class="tr_bq">Calories: Roughly 1,800 per day<br />
Carbs: 150g vs. 311g suggested - from fruits/veggies<br />
Sodium: 3,500mg or less<br />
Fat: 75g<br />
Protein: 100-150g</blockquote><br />
I eat the bulk of the carbs early, and finish the day with lean meats and veggies, and a light snack, like an apple. Will it be enough to get me to where I need to be this week? Guess we'll see.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-46811858199916285982012-03-05T15:23:00.000-08:002012-03-05T15:23:51.614-08:00Target: 280I'll be a happy guy if I can hit that number by Sunday morning. It's not going to be easy. I weighed 286.2 this morning, meaning I've gotta drop 6.2 pounds in six days.<br />
<br />
Today, the eating has been great, but I felt overwhelmed (first day back in school), and though it was great weather, I didn't have a way to get out of the house to go do anything.<br />
<br />
Anyway, I feel pretty "blah" about it. I'm not fired up. I'm not focused. I'm just monitoring my eating, walking my 3-4 miles around my store each day I work, and hoping to feel more motivated to get up and do something. Not sure what the deal is, but I'm just not feeling it.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-9841909669117097322012-03-03T07:59:00.000-08:002012-03-03T07:59:18.868-08:00The Mid-280'sWell, I've been under 290 since mid-January...which is good. I was as low as 285.6 last week. Which is also good. But then I step back and look at the big picture, and I see that I haven't lost any weight - really - in six weeks.<br />
<br />
I've been hovering in that 5-pound window the entire time.<br />
<br />
Now, I take full responsibility for that. I have not been as strict on my diet, and I've only worked out a couple times since then.<br />
<br />
So, this week - starting tomorrow - I'm going to push myself to get some results. Whatever I weigh tomorrow morning, I'll be aiming to lose exactly five pounds from that number by next Sunday, March 11th. I was 287.4 today, and I assume I'll be roughly 285 tomorrow (lots of carbs yesterday, when I weighed 285). So, I'm guessing I'll need to be around 280 next week to say I did it.<br />
<br />
That means at least 2 kettlebell workouts, 2 days of sprints, my normal 20 miles walking at work, and keeping much better track of my diet in MyFitnessPal.<br />
<br />
I can do it. No problem. And seeing a 280, maybe better, on that scale? It'll motivate the crap outta me.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-43601035412623767952012-02-17T11:33:00.000-08:002012-02-17T11:33:19.403-08:00My Kettlebell CircuitMy goal is to do this 2x a day, three days a week. I'll do all moves as a circuit - no rest between them. I'll take 2-3 minutes of rest between sets, and then repeat two times. Buffness will follow, I'm sure.<br />
<a name='more'></a><br />
<b>1. One-arm Swing. 15x each arm. </b><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: left;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/NbLUxserEds?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>2. Clean and Jerk. 15x each arm. </b></div><div class="separator" style="clear: both; text-align: left;"><br />
<object width="320" height="266" class="BLOGGER-youtube-video" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" data-thumbnail-src="http://1.gvt0.com/vi/lmhvF6tr_cU/0.jpg"><param name="movie" value="http://www.youtube.com/v/lmhvF6tr_cU&fs=1&source=uds" /><param name="bgcolor" value="#FFFFFF" /><embed width="320" height="266" src="http://www.youtube.com/v/lmhvF6tr_cU&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>3. Upright Rows. 20x each arm. </b></div><div class="separator" style="clear: both; text-align: left;"><br />
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/WCYu0iJ2niU?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>4. Russian Twist. 20 reps.</b></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/aHRDQPvoTwA?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>5. ManMaker bicep curls. 10 forward, 10 back, each arm. </b></div><div class="separator" style="clear: both; text-align: left;"><br />
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/j1XhADJ2Lfo?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;"><b>6. Chest Sqeeze (No idea if this works, but it hurt trying it today.) 3 reps of 6/6.</b></div><div class="separator" style="clear: both; text-align: left;"><br />
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/YWxNkVgAzik?feature=player_embedded' frameborder='0'></iframe></div><div class="separator" style="clear: both; text-align: left;"><br />
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</div><div class="separator" style="clear: both; text-align: left;">-----------------------------</div><div class="separator" style="clear: both; text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: left;">And then we'll see what happens. I'm sure a lot of this will change, but it seems like a good place to start, right? </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-64614534318424198282012-02-14T06:39:00.000-08:002012-02-14T06:39:51.228-08:00Fighting<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EquHDAUw8CUNbC-aCRGrPwm8eilA2RPdCXDCnHAWcjUMfeqnPM1jorqsFGUzJ_J59lDmQfBR6JJFJ8B3WcW15ZUMUUF2XVTyCCTa_BMPKJYbzrgBbVO_r0_-fCMvhyphenhyphenQqA618e9YPVZI/s1600/fighting.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EquHDAUw8CUNbC-aCRGrPwm8eilA2RPdCXDCnHAWcjUMfeqnPM1jorqsFGUzJ_J59lDmQfBR6JJFJ8B3WcW15ZUMUUF2XVTyCCTa_BMPKJYbzrgBbVO_r0_-fCMvhyphenhyphenQqA618e9YPVZI/s320/fighting.jpg" width="320" /></a></div><div style="text-align: left;">Been a while since I've checked in. Truth is, I've been struggling to maintain this forward movement towards my goal of 250. I've spent most of my time eating great for five days, not so great for a day, then screwing up on day seven, only to have to start over again.<br />
<br />
At this point, it seems clear to me that I'll need to do something drastic if I'm going to get anywhere close to 250 by the end of May.<br />
<br />
What that means, I'm not sure. Gym membership? Boxing lessons? Buying kettlebells, and making myself use them daily? I really don't know.<br />
<br />
What I DO know is that I'm almost back under 290 again, which is a big landmark for me in this battle. Every 10 pounds is a win. I was 290.2 this morning, and I'm going to do everything in my power to get under tomorrow.<br />
<br />
I did find that, using a pedometer on my phone, that I walk an average of 3.5 miles a day while stalking bad guys at work. So, while I'm not out running marathons, or building up my bench, I'm burning a good 500-700 calories a day just doing my job.<br />
<br />
So, onward I go. Still fighting. </div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-66634840652148750792012-02-04T07:40:00.000-08:002012-02-04T07:40:15.395-08:00My Own Fault<div class="" style="clear: both; text-align: left;">I ate poorly over the last couple of days. Some Chinese food, a big burger, some cookies, too many fries (even though they were made at home in the healthiest way possible), and no activity. </div><br />
<a href="http://www.junkmarketstyle.com/assets/uploads/posts/9575/bad_dog_5_lg.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="174" src="http://www.junkmarketstyle.com/assets/uploads/posts/9575/bad_dog_5_lg.jpg" width="200" /></a>As a punishment, I sit here this morning back up to freaking 293.8 - the same number I fought so hard to get away from two weeks ago. The good news is that, since it's more a carb thing than a calorie thing, most of this will come right back off pretty instantly. I just need to re-dedicate myself to this cause.<br />
<br />
Tomorrow is a Super Bowl party filled with sweets, snacks, and otherwise unhealthy foods. It's going to be a challenge. But I need to do this.<br />
<br />
Just disappointed with myself this morning.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-7356374809287178312012-01-30T06:33:00.000-08:002012-01-30T06:33:55.159-08:00Leveling Off<div><b>Today's Weight: <span style="color: blue;">290.4</span><br />
Last Week's Weight: <span style="color: blue;">293.8</span></b></div><div><b>Total Weight Lost:<span style="color: blue;"> 17.4</span></b></div><div><b>Pounds to Goal: <span style="color: blue;">40.4</span></b></div><div><b>Weeks to Goal: <span style="color: blue;">17</span></b></div><div><b>Pounds Per Week Needed: <span style="color: red;">2.37</span></b></div><div><br />
</div><div>Well, my body is leveling back off just a bit. Still not sure what the problem is or was, but at least I'm back down three pounds...though I'm still three pounds from my lowest weight. I'll just eat clean again today, keep my sodium down, drink a lot of water, and see how it goes.<br />
<br />
But not tomorrow. I think I'm going to go back to weekly weigh-ins, at least for a little while. I like weighing daily, as it gives me a better look at how my body reacts to the types of foods I eat, and my activities. But the flip side of that coin is that, when I see my weight jump like it did yesterday, it drives me crazy. </div><div><br />
</div><div>In that spirit, I've also changed up my tracker at the top of every post. My pounds per week needed to hit 250 on time is a little high, so it's getting the red font treatment today. As I (hopefully) bring that number down, it'll progress from red, to yellow, and finally to green, as we get it to about 1.5 PPW needed.<br />
<br />
Today's lunch will be some chicken breast and hardboiled eggs that we pre-prepared. I'll take 'em to work with me, and save money and calories. That should help, too. </div><div><br />
</div><div><br />
</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-34258108841030382742012-01-29T12:29:00.001-08:002012-01-29T12:29:59.996-08:00ProgressStill annoyed at the weight today, but this takes a little of the edge off.<br />
<br />
<div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP6jpNzCajbjC53Wa-s-fCs9pjSvjeJ1Jvye0aI-vLhu5TKdcyLS76d8HUDsIsWMpau2V4evkc01frJeAYnys8gE9WWNXLQLMwwSx7QTkWNIZ_5TFdGPfT-fcbyJrQzs47ufL2BW0jPs8/s1600/progress1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP6jpNzCajbjC53Wa-s-fCs9pjSvjeJ1Jvye0aI-vLhu5TKdcyLS76d8HUDsIsWMpau2V4evkc01frJeAYnys8gE9WWNXLQLMwwSx7QTkWNIZ_5TFdGPfT-fcbyJrQzs47ufL2BW0jPs8/s320/progress1.jpg" width="320" /></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-18071047510822728402012-01-29T07:49:00.000-08:002012-01-29T07:49:34.626-08:00SIX Pounds Up<b>Yesterday's Weight: <span style="color: #38761d;">287.6</span><br />
Today's Weight: <span style="color: #cc0000;">293.2</span></b><br />
<br />
I'm at a loss for words. I have no idea what's going on, here. Here's a look at my Diet yesterday, including a few possible red flags:<br />
<br />
1,840 calories (vs. 2,260 suggested)<br />
263g of carbs (vs. a suggested 311g) <span style="color: red;"><b><</b></span><br />
38g of fat (vs. a suggested 75g)<br />
132g of protein (vs. a suggested 85g)<br />
5,800mg of sodium (vs. a suggested 2,500) <span style="color: red;"><b><</b></span><br />
19g of fiber (vs. a suggested 30g) <span style="color: red;"><b><</b></span><br />
<br />
Some things to note, here.<br />
<br />
<b>CARBS:</b> I'd been eating about 150g of carbs daily last week. So, even though I was still well under the 311 I'm trying to avoid, I was over 100g above what my body had been taking in. Maybe it's rebelling against the carbs by holding them in?<br />
<br />
<b>SODIUM:</b> No way to sugarcoat this one. That's way too much salt for one day. But even so, is it enough to bring my weight up six pounds overnight?<br />
<br />
<b>FIBER:</b> All the online calculators say I should be eating 30-35g a day. Looking at my food intake last week, I see that I haven't had over 20g once. Is it possible I'm just not processing my foods because I'm not providing my body with enough fiber?<br />
<br />
I don't know what the answer is. My body is known for it's odd fluctuations, but normally in the amount of 2-3 unexplained pounds. Nothing like this. It's put me in a bad mood, as seeing that 293 on the scale was something I'd put behind me after dealing with it for days on end last week. I had to fight hard to get my weight to drop, and now I'm right back there fighting again.<br />
<br />
And I didn't even get to enjoy a dish of Sesame Chicken, or four slices of Meat Lover's pizza to get me there.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8337797783822192526.post-81364805231075555802012-01-28T12:24:00.000-08:002012-01-28T12:24:00.021-08:00New Low, Baby!<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Weight: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: #38761d;">287.6 (New Low)</span></b><br />
<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Days to San Juan: <span style="background-color: white;"><span style="color: blue;">119</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Weight to lose: <span style="background-color: white;"><span style="color: blue;">37.6 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average daily weight loss needed: <span style="background-color: white;"><span style="color: blue;">.31 pounds (New Low)</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><span style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: xx-small;"><span style="line-height: 18px;"><b></b></span></span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Today's Loss: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: #38761d;">-2.0</span></b><br />
<b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: #38761d;"><br />
</span></b><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Now, THAT is what I call good news.<br />
<br />
We ate a cheat meal last night, which sounds bad...but here's what I had during our visit to Red Robin:<br />
<br />
One grilled turkey burger on a whole grain bun.</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">One side of steak fries.<br />
<br />
It was a meal of just under 1,000 calories, but I only at about 800 going into it, so I was still 380 calories under my goal of 2,200 and change. My reward for keeping my burger craving in check was a new low on my quest to hit 150, lowering my pounds-per-day needed to hit that goal, and a little bit of pride in myself for doing the right thing. </span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-77321721501953317852012-01-27T06:45:00.000-08:002012-01-27T06:45:53.006-08:00Stay Calm, and Take a Deep Breath...<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Days to San Juan: <span style="background-color: white;"><span style="color: blue;">120</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Weight to lose: <span style="background-color: white;"><span style="color: blue;">39.6 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average daily weight loss needed: <span style="background-color: white;"><span style="color: blue;">.33 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><span style="color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: x-small;"><span style="line-height: 18px;"><b></b></span></span><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Today's Loss: </b><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: red;">+.4</span></b> <br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Up another .4 pounds, today. Yeah, I know I said I "figured out the formula," and then have failed to follow said formula for the last two days, but I ate so little, and did so much, I feel like I should have seen a drop.<br />
<br />
It's tough to eat more, even when you feel like you're full. I was almost 600 calories shy of my 2300 yesterday, and just could not get myself to eat something at 7pm just to get my calories up. I didn't want food, and couldn't make myself eat any.<br />
<br />
It's a mental game, at this point. I have to remember that my first 5-7 pounds (I started this weighing 315 pounds), were the only ones that were going to come off easy. After that, it's a mind over body challenge. </span><br />
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So today, being out of food in our house, I'll get to work and eat something worth 400-500 calories, do it again for lunch, and eat a couple of snacks. Then, in theory, I can eat 500-600 calories for dinner, and be right in that 2,300 calorie zone.<br />
<br />
Also, still keeping my carbs at about half of my suggested intake, and I have plenty of energy. So, no concern there. My one issue that I noticed from analyzing MyFitnessPal this morning? I haven't even eaten 20g of Fiber on any of the last three days. I'm taking pectin supplements, but I need to make sure that is in addition to my 35g a day, not instead of it.<br />
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Guess we'll see what tomorrow brings. </span><br />
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</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-85402860659029844722012-01-26T10:38:00.000-08:002012-01-26T10:38:09.024-08:00Pictures!I hate this part, honestly. But to really track this all, I figured I'd better get some pics on record. This is me in a couple of snug shirts, weighing 289.2 pounds. I'll take the exact same pics every month between now and San Juan. Ugh...pics after the jump.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAUfzz6nF2uSPSfXTIFZKSeVSi7s-gSILRx-cKvBJ1FETm52UOCxCzukGAn8SpHg-RccBbFDIxjoBucUMAp9P3mHAxqXDn9wUUbxno_euxUMrJtuwb0z1YDcANkMG-TEOgsXULUrDuL6E/s1600/289_1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAUfzz6nF2uSPSfXTIFZKSeVSi7s-gSILRx-cKvBJ1FETm52UOCxCzukGAn8SpHg-RccBbFDIxjoBucUMAp9P3mHAxqXDn9wUUbxno_euxUMrJtuwb0z1YDcANkMG-TEOgsXULUrDuL6E/s320/289_1.jpg" width="320" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNLMu96lxRkzcYi12to0Svc0kKDQNtLVCHsxFhhmzm3DcuPrOD2KC3GtqIfD7UpQTtnGXK8TGk_Ba6P3gerc5xE5h5tg9Qr3qxulBh7EsTPkO244ayPtZqM5xvYNJFo_05eJ6RiVp_bGY/s1600/289_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNLMu96lxRkzcYi12to0Svc0kKDQNtLVCHsxFhhmzm3DcuPrOD2KC3GtqIfD7UpQTtnGXK8TGk_Ba6P3gerc5xE5h5tg9Qr3qxulBh7EsTPkO244ayPtZqM5xvYNJFo_05eJ6RiVp_bGY/s320/289_2.jpg" width="320" /></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-14651505091213509842012-01-26T06:52:00.000-08:002012-01-26T06:52:08.559-08:00The Good News...<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Days to San Juan: <span style="background-color: white;"><span style="color: blue;">121</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Weight to lose: <span style="background-color: white;"><span style="color: blue;">39.2 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average daily weight loss needed: <span style="background-color: white;"><span style="color: blue;">.32 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average lost per day since 1-22: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: #38761d;">1.25 pounds</span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Today's Loss: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: red;">+.4</span></b><br />
<br />
<div class="separator" style="clear: both; text-align: left;"><a href="http://kingmarketinginc.com/blog/wp-content/uploads/2011/08/Good-news11.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="226" src="http://kingmarketinginc.com/blog/wp-content/uploads/2011/08/Good-news11.jpg" width="320" /></a>So, it appears as though my 288.8 weigh-in was, in fact, an accurate weigh-in. This, of course, thrills me. I popped back up a little today, but my body almost always does that after a big loss. Today I sit at 289.2, just 39.2 pounds away from my goal of 250. </div><br />
I really think I've gotten this eating plan mastered. The day I dropped over 3 pounds I took in almost 2,300 calories. I'd been trying to stay at around 1,900, and I was seeing no movement. My eating looked like this on my big drop day:<br />
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<br />
2,151 Calories vs. a goal of 2,300<br />
143g of Carbs vs. a suggested 313g<br />
110g of fat vs. a suggested 75g<br />
152g of protein vs. a suggested 85g<br />
<br />
Not too concerned with the fat, as I made sure it was all valuable fat - coming from areas like lean meat, eggs, and protein bars.<br />
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So, I think this will be my plan from here on out. Yesterday I fell back into my habits and only took in roughly 1,700 calories, and with less than 80g of carbs, and my weight today moved up. Now I know why.<br />
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If I do have the food part figured out, this is going to make hitting my goal of 250 in the next 121 days very attainable.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-43450420348684132092012-01-25T06:23:00.000-08:002012-01-25T06:23:30.537-08:00Hmmm<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Days to San Juan: <span style="background-color: white;"><span style="color: blue;">122</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Weight to lose: <span style="background-color: white;"><span style="color: blue;">38.8 pounds*</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average daily weight loss needed: <span style="background-color: white;"><span style="color: blue;">.32 pounds</span></span></b><br />
<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average lost per day since 1-22: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: lime;">1.33 pounds*</span></b><br />
<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Today's Loss: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: lime;">-3.6*</span></b><br />
<b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: lime;"><br />
</span></b><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">You'll notice a couple of things above. </span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">First, a HUGE drop yesterday of 3.6 pounds. If I found the magic formula, it's that I ate a little more (2,300 calories vs my normal 1,900), and that I ate carbs, but only took in half of my recommended amount (147 vs 300). At 6pm last night, I stepped on the scale just to see, and I was only .6 pounds up from where I was in the morning. That tells me that my body was planning on dropping a good chunk of weight, and that my <b><u>288.8</u></b> on the scale this morning could very well be legit. </span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">But what you'll also notice is a few asterisks. Now, I had a couple of "beverages" last night as night-caps. Based on my headache this morning, it's possible I should have had two, as opposed to my three. If I am, in fact, a tad dehydrated, then my weight probably isn't accurate this morning. Hence, the asterisks. </span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">So today, I eat clean again, aim for about 2,300 calories, keep the carbs low, and drink my 100 ounces of water. And tomorrow, we see what the real weight is. </span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">If the weight holds, I can officially say that this is the lowest I've weighed in over three years. </span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-84941093145334713612012-01-24T06:16:00.000-08:002012-01-24T06:16:12.602-08:00Finally Dropping<b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Days to San Juan: <span style="background-color: white;"><span style="color: blue;">123</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Weight to lose: <span style="background-color: white;"><span style="color: blue;">42.4 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Average daily weight loss needed: <span style="background-color: white;"><span style="color: blue;">.34 pounds</span></span></b><br style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;" /><b style="background-color: white; color: #333333; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Today's Loss: </b><b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: #38761d;">-1.4</span></b><br />
<b style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="color: #38761d;"><br />
</span></b><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Well, I think my issue is carbs. I didn't count them yesterday, but I can estimate that I took in less than 100g of them. The result? My first sub-293 since I started this. So, while I don't have a ton of time today to look into it, my plan is to research the least amount of carbs you can eat and still be healthy, and aim for that every day. </span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">It'll be a challenge, as I LOVE potatoes, breads, and pastas, but it'll be worth it. </span><br />
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</span><br />
<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">KA </span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8337797783822192526.post-59649240819285683892012-01-23T12:49:00.000-08:002012-01-23T12:49:54.075-08:00Runnin' and Walkin' and Saladin'Becky here. It's time to kick this weight loss into gear. After a month of hovering around the same weight, it's time to take more drastic measures to drop the fat. The only thing that worked for me the first time around was running. I loathe running, but it works. <br />
<br />
So in an effort to get back into the swing of things, I'm doing a walk/run dealio similar to <a href="http://www.coolrunning.com/engine/2/2_3/181.shtml" target="_blank">Couch to 5K</a> to ease myself back into consistent running. Since I used to run, I don't need to start from the beginning, so I started today with a 3-minute run followed by a 2-minute walk. I did this six times, and it ended up being a 30-minute workout.<br />
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Then I followed that up with a romaine/spinach salad with cheddar, turkey and almonds because salads are awesome.<br />
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San Juan body, here I come!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-54506431265616510492012-01-23T06:54:00.000-08:002012-01-23T06:56:46.479-08:00Sunnofa...<b>Days to San Juan: <span style="background-color: white;"><span style="color: blue;">124</span></span></b><br />
<b>Weight to lose: <span style="background-color: white;"><span style="color: blue;">43.8 pounds</span></span></b><br />
<b>Average daily weight loss needed: <span style="background-color: white;"><span style="color: blue;">.35 pounds</span></span></b><br />
<b>Today's Loss: <span style="color: red;">+1.0</span></b><br />
<br />
<br />
Well, I'm about to get annoyed.<br />
<br />
I lost a total of .4 pounds in week one in this quest. I ate about 95% clean (some extra salad toppings, and a naked burrito were my only issues this week), I ran sprints twice, I played high-intensity frisbee (just trust me), and I did push-ups to failure yesterday. I'm not going to say how few I did, as it's a bit sad, but I did them.<br />
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I drank water like it was going out of style, too. An average of 90 ounces a day, probably.<br />
<br />
Some theories I have on why this is going on...<br />
<br />
<b>1. My body can't handle carbs like it used to.</b><br />
I did have a medium potato last night, with only bacon and a little cheddar on top. And for lunch, I had some whole wheat chicken alfredo. Most carbs I've had all week, probably. And on Tuesday I had that white rice with beans in my naked burrito. I used to be able to eat complex carbs and drop weight, but maybe my body has changed? I'm going to go pretty low-carb this week to see what kind of difference it makes.<br />
<br />
<b>2. I'm retaining water.</b><br />
I didn't do a lot of push-ups yesterday, but I did enough that my chest and arms are pretty tender. They are still enflamed, too. Looks and feels like I just finished a set. So, maybe the damage repair is causing my body to hold the water a little longer?<br />
<br />
<b>3. I'm just not doing enough.</b><br />
I feel like this was a pretty healthy week. No cheat meals, no desserts, lots of salads and veggies, way more active. In 2007 and 2008, I dropped 96 pounds using that formula. But I'm older now, and it's possible my body has changed. Maybe I just need to kick up the effort a little more?<br />
<br />
Listen, I don't expect to look like a fitness model in 124 days. But I'd like to look a lot better than I do now. I feel like what I've done this week would help me get there, but to not see any measurable results? It's tough to swallow.<br />
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One thing I do know is this: If losing weight and getting fit were easy, everybody would do it. No matter how annoying this first week has been, I just need to keep going, making the right choices, and seeing what happens.Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8337797783822192526.post-41714397320004041482012-01-21T12:26:00.000-08:002012-01-21T12:26:24.202-08:00My $19 Running ShoesClearance deals are great. Allow me to introduce you to the newest member of Operation: San Juan...a pair of size 14 Saucony Propel Plus running shoes.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://www.rackroomshoes.com/shoes/280/751664.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.rackroomshoes.com/shoes/280/751664.jpg" /></a></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-20544650403069865342012-01-21T08:37:00.000-08:002012-01-21T08:37:41.174-08:00UncoolWell, the good news is that I have created the perfect diet if you want to maintain your current weight.<br />
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The bad news is, that sucks.<br />
<br />
I have dropped .8 pounds since Monday morning. My eating has been 96% perfect, with a naked grilled chicken burrito from Qdoba as my only slip-up this week. At this pace, I'll drop just a hair over 15 pounds by the time we leave for San Juan. That's not gonna cut it.<br />
<br />
Now, I admit my activity wasn't great this week. Ran sprints a few times, but in those crappy shoes I have, they were crushing my feet. I'll hope to remedy that problem by picking up some running shoes today, but we will see.<br />
<br />
As for the diet, I'm wondering if not eating enough is part of the problem. I've got my diet on such a lockdown, that maybe if I loosen it up, and get back to just a normal, healthy diet, my body will react better. But that's a slippery slope. If I stop analyzing every item I eat, it'll be easier to slip up.<br />
<br />
I'll give it a shot today, see what happens tomorrow, and hope I'm a step closer to figuring this out. I need to crack the formula, or I'll be "that guy." You know, the dude swimming in a t-shirt? Yeah, him. I'd like to avoid that.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8337797783822192526.post-56318948219699518322012-01-20T07:27:00.000-08:002012-01-20T07:30:36.864-08:00The FoodsHere's a look at the kinds of foods I'll be trying to incorporate into my eating.<br />
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<div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><div class="separator" style="clear: both; text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilQYkfBJ32eDwKg7EB7f7ZXt1awa2naaab-kdlRNHl2VlER00MaT2lKK135K1ZAJKnWkwJvqP7o0HUKL6h7UFzl9HY_3EdjIxugM2ZA5Zpii1W1ekErnNOPMklAr7maLrbSX-uEBv8sDg/s1600/EggDone2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilQYkfBJ32eDwKg7EB7f7ZXt1awa2naaab-kdlRNHl2VlER00MaT2lKK135K1ZAJKnWkwJvqP7o0HUKL6h7UFzl9HY_3EdjIxugM2ZA5Zpii1W1ekErnNOPMklAr7maLrbSX-uEBv8sDg/s320/EggDone2.jpg" width="320" /></a><strong style="background-color: white; line-height: 1.8em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">1. Whole Eggs. </strong><span style="background-color: white; line-height: 1.8em; text-align: justify;">Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.</span></div></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read <a href="http://www.amazon.com/gp/product/1430309334?ie=UTF8&tag=stronglcom-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=1430309334" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">this</a>, <a href="http://www.ravnskov.nu/cholesterol.htm" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">this</a>, <a href="http://chetday.com/saturatedfatscholesterol.htm" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">this</a> & <a href="http://www.aspartame.ca/page_oho1.htm" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">this</a>. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />2. Fish Oil. </strong>Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg <a href="http://en.wikipedia.org/wiki/Eicosapentaenoic_acid" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">EPA</a>/<a href="http://en.wikipedia.org/wiki/Docosahexaenoic_acid" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">DHA</a> per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil <a href="http://stronglifts.com/the-only-supplements-you-need-to-build-muscle-strength/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">supplement</a>.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><br />
<a name='more'></a></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" /><b>3. Wild Salmon. </b></span>One of the best sources of <a href="http://en.wikipedia.org/wiki/Omega-3_fatty_acid" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">omega-3</a> fatty acids that also gets you 20g protein per 100g serving. <a href="http://www.wildpacificsalmon.com/site/680079/page/439406" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Farm raised salmon</a> is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />4. Berries. </strong>Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />5. Yogurt. </strong>Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />6. Flax Seeds. </strong>Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />7. Extra Virgin Olive Oil. </strong>70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />8. Mixed Nuts. </strong>Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a<a href="http://stronglifts.com/how-to-gain-weight-for-skinny-guys/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">skinny guy who wants to gain weight</a>.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;">Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />9. Red Meat. </strong>Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read <a href="http://www.t-nation.com/article/diet_and_nutrition/meat&cr=" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Dr. Lonnie Lowery's article on Meat</a>.<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />10. Broccoli. </strong>High in cancer-fighting <a href="http://en.wikipedia.org/wiki/Phytochemical" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">phytochemicals</a> and anti-estrogenic <a href="http://en.wikipedia.org/wiki/Indole-3-carbinol" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">indoles</a>. Broccoli is also high in soluble fiber and low calorie, helping <a href="http://stronglifts.com/fat-loss-101-how-to-lose-fat-fast-with-free-fat-loss-diets/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">fat loss</a>. Eat other<a href="http://en.wikipedia.org/wiki/Cruciferous_vegetables" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">cruciferous vegetables</a> for a change: cabbage, bok choy, cauliflower, kale, ...<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />11. Spinach. </strong>One of the most <a href="http://www.johnberardi.com/articles/nutrition/bases.htm" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">alkaline foods</a>. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the <a href="http://stronglifts.com/5-tasty-muscle-building-spinach-recipes/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">spinach recipes</a> I shared a while back.<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />12. Turkey. </strong>If you don't believe <a href="http://www.aspartame.ca/page_oho1.htm" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">saturated fat is good for you</a>, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />13. Quinoa. </strong>South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />14. Oats. </strong>Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this <a href="http://stronglifts.com/quick-easy-effective-post-workout-shakes/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">post workout shake</a> of whey & oats.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />15. Tomatoes</strong>. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post <a href="http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">strength training</a>.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />16. Oranges. </strong>Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"></strong></div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />17. Apples. </strong>Pectin in apples <a href="http://www.ncbi.nlm.nih.gov/pubmed/12620529" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">helps weight loss</a> by increasing satiety. Apples are also the <a href="http://www.t-nation.com/findArticle.do?article=04-015-diet" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">strongest antioxidiant</a> after cranberries (eat the peels). Unfortunately apples are one of the <a href="http://www.foodnews.org/fulldataset.php" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">most pesticide-contaminated</a> fruits. Go organic.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />18. Carrots.</strong> Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />19. Water. </strong>Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from <a href="http://stronglifts.com/strength-training-key-to-building-muscle-losing-fat/" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">strength training</a>. Get a <a href="http://www.amazon.com/gp/product/B0000DBIKG?ie=UTF8&tag=stronglcom-20&linkCode=as2&camp=1789&creative=9325&creativeASIN=B0000DBIKG" style="border-bottom-color: rgb(153, 102, 51); border-bottom-style: dashed; border-bottom-width: 1px; color: #185e15; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">brita filter</a> and drink 2 cups of water with each meal.</div><div style="background-color: white; color: #333333; font-family: verdana, tahoma, arial, sans-serif; font-size: 12px; line-height: 1.8em; margin-bottom: 0.7em; margin-top: 0.7em; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />20. Green Tea. </strong>Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.</div>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8337797783822192526.post-82283398883269072632012-01-19T06:49:00.000-08:002012-01-19T06:49:23.136-08:00Up We GoWell, I was HOPING to see a drop, but that's not how it worked out.<br />
<br />
In honesty, I did have a "cheat" mean at Chipotle' yesterday. This "cheat" consisted of rice, beans, cheese, grilled chicken, and some sour cream. That's it. No tortilla, either. While it likely wasn't going to get an A+ grade from a diet expert, it sure wasn't the worst thing in the world. And there's no way it was SO bad that it caused me to GAIN 1.4 pounds.<br />
<br />
Yeah...GAIN 1.4. Not LOSE 1.4.<br />
<br />
So, this morning I find myself feeling pissed, annoyed, upset, and confused. Sadly, I also feel hungry.<br />
<br />
I'm not really sure what to do, now. My diet has been great, with yesterday's Chipotle adventure. Lower carbs, no carbs after 3 or 4, sprints a couple days a week...and now my weight is going up.<br />
<br />
So today's goal is to focus. Just calm down, and focus. Oh, and eat a HUGE burger with some fries...Unknownnoreply@blogger.com1