Lately I've been doing research on the importance of eating organic foods and it is extremely important! There are some foods that are especially important to eat organic:
The "dirty dozen" are foods that have the most pesticides and chemicals, the "clean 15" are the foods that are the cleanest and have the least amount of pesticides! Eating organic meats and dairy products (and EVERYTHING, FOR THAT MATTER) is also extremely beneficial to your health. Organic meats and dairy are also free of hormones and pesticides. Did you know that most of the corn we eat is genetically modified?! What is this world coming to?!
Throughout my journey I have acquired lots of knowledge about diet and nutrition along the way. Some of this information is from my own personal experience, others from research, and others from my knowledge as a certified sports nutritionist. Some of it is pretty hardcore and may even be considered unhealthy for some people. Many people ask me "what are the best foods to burn fat"? or "How did you eat to lose all your weight?" or "Do you have any diet advice?" Well, here is all of it! Take it for what it's worth...I am not genius by any means. However, I do have experience and the knowledge I have acquired from my own resources and I am willing share everything that has worked for me with everyone who would like to listen. I have tried many many things to lose weight. In fact, I can think of few, if any, things that I have not tried! So here it is...everything I got. Take and use it however you please...
There are several eating habits I have developed to get optimum results from my food choices. Throughout my journey, I have learned that meal timing, meal frequency, and meal content are the three most important things when eating. Following "the basics" of a general fat loss/bodybuilder diet can greatly increase results. Here is a quick list of what I mean when I say "the basics".
1. Eat five to six mini meals throughout the day instead of eating big meals! Eating often keeps the metabolism revving all day...it is almost a workout in itself. When waiting longer than 3-4 hours between each meal, the body goes into starvation and actually ends up storing part of the next meal as body fat! Plus, eating mini meals regulates the insulin levels throughout the day, putting the muscles with a constant state of efficient "fat burning" all day long! I always eat six mini meals three hours apart every single day!
2. Lots of protein!!! Protein has a high thermic effect (more than any other type of food) and is the most beneficial food group when it comes to fat loss/muscle building. In order for the body to digest protein, about 30% of the calories in the protein is used up by the thermic effect of the digestion process alone! For optimum results, eat a protein at every single meal.
3. Calories count! One of the most important things is to not go over your daily caloric intake. When I am trying to lose fat, I usually eat around 1,600-1,800 calories per day. When building muscle, it is important to eat more. It is important to calculate your Basal Metabolic Rate so that you do not go over maintenance level. And if you are trying to lose fat, a calorie deficit is needed of course!
4. Types of carbohydrates matter! It is very important to include ALL food groups in the diet, however, carbohydrates can be the most tricky. They can be extremely useful in having energy, the efficiency of protein absorption, and keeping the body healthy. When consuming carbs--it's all about timing, content, and portion sizes. It is important to limit sugary carbs from the diet as much as possible (such as candy, soda, white flour/starchy foods, etc.) when trying to burn fat. SOME amount of natural sugary carbs are okay to have (such as fruits, honey, milk, all-natural jam, etc.). Most carbohydrates consumed should be complex carbs (such as oatmeal, yams, 100% whole grain products, etc.). I will discuss more about carbs later on.
5. Veggies speed up the metabolism! Including some raw veggies in the diet (especially green ones!) will aid in weight loss significantly, plus they add fiber to the diet as well.
6. Drink lots of water! Water is VERY important to fat loss because it keeps the body hydrated, aids digestion, increases the efficiency of the basic bodily functions, and is necessary to lose fat. I drink at least a gallon of water per day.
7. Catch some ZZZs! When losing weight or building muscle, getting an adequate amount of sleep is absolutely essential to achieve optimum results. Lack of sleep causes cravings/hunger, the release of cortisol, and decreased intensity in workouts.
8. Exercise. Duh! Exercise is one of the most important things when it comes to losing weight and keeping it off. It is important to adopt a healthy active lifestyle when turning around to make your lifestyle change! Finding fun activities to do are an option. However, nothing beats a hardcore cardio fat-burning session to see quick results. I won't lie--hitting the gym is crucial to seeing positive results! When losing weight OR building muscle, both cardio AND weight training are important for the best results IN THE WORLD!
There are certain foods that actually help the body burn fat and build muscle more efficiently than others. Here I put together a list of my all-time favorite "fat burning" foods to include in a good nutrition program! So when people ask me "What do you eat?" or "What are the best foods to lose weight?" or "Can you give me some ideas of foods I can eat to lose weight?" Here are my answers...
1. Proteins-- whey protein powder, egg whites, chicken breast, canned tuna or salmon, turkey breast, any fish (baked or grilled) such as trout, orange roughy, sashimi, etc., lean roast beef, lean steak (top round)
2. Complex/Starchy Carbs-- old fashion quaker oats, sweet potatoes/yams, brown rice, 100% whole grain bread, 100% whole grain pasta, cream of wheat, whole grain cereals (such as All Bran buds), beans (my favorites are lentils, pinto, or black)
3. Natural Sugary Carbs-- grapefruit, blueberries, cranberries, blackberries, raspberries, oranges, strawberries (those all have low insulin impact), for high sugar spikes I choose honey, mangos, figs, kiwifruit, melons, apples, pears, apricots, bananas, peaches, plums, all-natural fruit preserves, skim or 1% milk
4. Fats-- flaxseed oil, fish oil, nuts/seeds, egg yolks (limit), olive oil, all-natural peanut butter, full fat milk, dark chocolate (with 85% cocoa content), organic ranch dressing
5. Fiberous Carbs-- broccoli, spinach, asparagus, green beans, dark lettuce, bell peppers, cucumbers, tomatoes, carrots, zucchini, alfalfa sprouts, cabbage, celery
Throughout my experience, I have done lots of research and tried lots of techniques that have the ability to have extreme results in increasing the efficiency of losing body fat. I am going to post here some of the various techniques I know about that have significantly impacted my life when it comes to how I lose fat in the most effective way possible. I admit, hard work goes a long way...but hard work PLUS efficiency can take you much further and yield much faster results!
1. Meal timing--meal timing is one of the most important things when it comes to losing fat, increasing the metabolism, and efficiently using foods at certain times to get optimum results. To start out, I will talk about breakfast! Breakfast is one of the most important meals of the day because it "breaks the fast" of the night. During the night, the muscles become super catabolic and need protein quick--so RUSH to the kitchen asap! The BEST breakfast includes a natural sugary carbohydrate to spike the insulin levels in order to increase the absorption of the protein. I usually have a fruit, honey, or jam. Anywhere between 12-30 grams of natural sugar is needed (depending on the person) in order to successfully spike insulin levels to absorb the protein efficiently. Another main component of a good breakfast is a fast absorbing/low fat protein. I usually use 100% whey protein isolate powder or egg whites. However, any type of fast absorbing low-fat protein can be used in its place such as chicken breast or tuna. Another extremely important ingredient of a "champion breakfast" is an adequate amount of complex carbohydrates. The complex carbs will provide energy and regulate insulin levels during the day until the next meal. I usually have some good old fashioned quaker oats! Another very important time to have a specific type of meal is post-workout. There is a 30 minute window (after weight training) in which the muscles will absorb everything like a SPONGE. Eating as soon as possible after a workout can increase results and recovery up to 40%! An ideal post-workout meal includes a two to one ratio of carbohydrates to proteins, low fat, and lots of water! A good example is honey (to spike insulin and help with absorption), a fast absorbing complex carb such as whole grain bread, and 25-50 grams of protein powder (depending on goals/body weight/etc.) Whey protein isolate is an extremely good supplement to use post workout because of its efficiency to get to the muscle tissue making the anabolic as soon as possible! Without a good post-workout meal, the muscles will break down because the tissue is ripped open. I'm not saying it is impossible to get results without good post-workout nutrition, but I do know that results are MUCH better when eating a good post-workout meal within that 30 minute window! Pre-workout nutrition is important as well. Before doing a hardcore workout at the gym, it is important that the body has an adequate amount of carbohydrates and proteins ahead of time to decrease muscle breakdown! A good pre-workout meal usually includes complex carbs, natural sugary carbs, protein, and some veggies for minerals/vitamins. The last thing I'm going to say about meal timing is this: Meal timing can GREATLY increase results and fat loss efficiency! When a meal is eaten at the correct time and use effectively to promote optimum results, it will be AWESOME!
2. All about carbs: There are so many people that say carbohydrates are the number one enemy when it comes to losing weight. I will tell you first hand: it is simply not true! The problem is that many people simply to not know how to go about eating them. Being educated when it comes to carbohydrates are a key element when developing an effective fat loss plan. Here is what I know about carbs: There are different types of carbohydrates that should be included in the diet. There are natural sugars that provide immediate energy such as fruit, honey, and milk. There are complex carbs that regulate insulin levels, feed the muscles throughout the day, and also provide energy. Some examples are yams, oatmeal, and whole grain products. There are fiberous carbs such as lettuce, spinach, and broccoli that provide minerals and vitamins and also increase the metabolism because some of them actually use more calories to digest than to eat! And there are the "bad carbs" such as soda, cake, white flour, cookies, chips, etc. The only carbs that should be totally eliminated from the diet are the "bad carbs". These foods provide no nutritional value, are "empty calorie" foods, provide little or no benefits to aid fat burning or muscle building, are usually extremely high in fat and sugar, and are just all around good-for-nothing! The other carbs are very important in the diet, but need to be eaten effectively! Here is how I do my breakdown of carbs in my personal menu: I eat complex carbs with my first 3-4 meals of the day, but do not eat them after 6:00pm because I do not want to store whatever I do not use as fat! Natural sugary carbs I limit to two per day and I have them with breakfast, my second meal, and if I workout...I eat them post-workout. The fiberous carbs can be eaten with any meal because most of them are negative calorie foods and will aid in keeping the metabolism up all day! Carbohydrates are important because they provide the body with essential things when it comes to trying to workout, recovery, and have energy to do daily activities! I find that low-carb or no-carb diets have many cons, but when used correctly they can be effective as well. Carbohydrate tapering is the method I use throughout the day. This means that I eat my my larger servings of sugary or complex carbs during my first meals, then "taper" the percentage of carbs I have as the day continues. For example I might have 1/2 cup of oatmeal with breakfast, but only 1/3 cup for my next meal. After meal 4, I stop with the complex carbs. If you are not careful with serving sizes, carbs can be an enemy to anyone trying to lose fat because they are easily and readily stored if not used up during the day!
3. Negative calorie foods rock! There are certain foods such as cucumbers, carrots, celery, and lettuce that are "negative calorie" foods. These can be added to the diet at any time because they actually create such a high thermic effect that they cause the body to use more energy eating them than they are actually worth! For example, you may eat 10 calories worth of cucumbers, but burn 15 through digesting them! If you do some research on negative calorie foods...you can find more!
4. How to eat at a restaurant: Okay, so if I am going out to eat and do not want to totally mess up all the hard work I did all week...I go online and look for foods on the menu that are low-calorie! It seems like a simple "duh" thing to do, but I wanted to stress the importance of planning out meals! Cheating is a huge setback to anyone who wants to see their best results, so I wanted to post this one so people know there are ways to go out to eat and not mess up! Ask for whole grain breads, order sauces and dressings on the side, use picante/salsa instead of fattening dips and dressings, ask for the food to be grilled or baked instead of fried, order good foods that help you such as chicken breast and steamed broccoli! Any of those techniques are very helpful when going out to eat. Eating out is an extremely social activity to many Americans, so to some it is unavoidable. But going out does not mean giving up! So make the most of what you are able to do!
5. You can't have your cake and eat it too! In order to lose weight, it must be understood that hard-work as well as sacrifices MUST be made. There is no such thing as an effective fat loss plan that includes fast food and soda. I'm sorry to be the one to break the news to you...but most people cannot eat what they want AND look the way they want at the same time!
6. Workout like crazy! When you go to the gym, make sure you go to workout. I see people there all the time simply socializing, adjusting their ipod every five minutes, and putting around on a treadmill for 10 minutes thinking they are going to lose weight and get quick results. This is just not the case. To achieve the best results, it is important to put everything you got into each workout to make it worthwhile. If you are going to sweat anyways, why not just go all out? When lifting, every rep counts. When running, every stride counts!--But only if you make it count! Overtraining is also a problem for some people as well (including me). For optimum results I always train no more than three muscle groups at a time (two if I do legs as one of them), do 20-45 minutes of cardio, and stretch ALOT before, during, and after my workouts!
7. Eat good fats. Many people have a problem with including fat in their diet thinking that it will cause them to gain fat. It is actually the complete opposite! See, when the body needs something (like fat) it will hold on to its fat stores. If the body is fed an adequate amount of healthy fats, it is actually a key addition to the diet to increase fat loss! Yeah, it's that simple. Some good fats include fish oil, flaxseed oil, peanut butter, nuts, olive oil, and a limited amount of egg yolks. "You gotta eat fat to lose fat!"
8. Individualize your program. Not everything works for everyone! In order to do YOUR best at making a plan that works for you...you are going to have to do a little work on your own. The best way to get started is to 1) find your Basal Metabolic Rate and decide on a calorie deficit for you daily caloric intake, 2) make a workout plan and follow through with it! 3) realize it is a LIFESTYLE change, not a diet! If you decide to do a low-carb "diet" or another plan, make sure you know that it is not forever, and to maintain it--it will require hard work and discipline! 4) set goals, 5) if you mess up, don't quit! There are so many people who give up after they mess up...or they say "I'll start tomorrow". Well, I've been down that road once before and I know that for me..."tomorrow" always ended up being a long ways away! Plus, if I "messed up" on my diet I would not forgive myself. Now that I learned to accept that I am not perfect, "failing my way to success" has become an important learning process in my journey!
9. Take into consideration that there are some foods that will help speed up the metabolism! Okay, so it's not a super significant amount...but every little bit helps! Some of these foods include cayenne pepper, cinnamon, green tea, garlic butter, cocoa baking powder, and ginger! Adding these foods/spices to your regular diet can increase fat loss.
There are certain shortcuts, twists, and techniques that I have used to master my fat loss. Know that I am NOT recommending to ANYONE that they try anything that I have done to lose weight. I have done the "healthy way", high protein diets, low carb diets, ketogenic diets, Atkins fat fast, tried various diet pills, carbohydrate zig-zagging, calorie shifting, protein fasting, water fasting, starvation, overtraining, and more. Yeah, I have done lots of crazy things and made lots of mistakes. However, when when I look back and think "Do I regret any of the stuff I did to lose weight as much as I regret letting myself weigh 300 pounds?" The answer is "NO!" I admit I did not always practice healthy eating habits, but I am providing this particular section of the website to discuss the pros and cons of each thing that I have tried in order to lose weight. Some people are willing to do ANYTHING to look good (I am one of those). So for those of you interested in letting me take the hit first and want to hear what it's REALLY like first-hand, honestly, and without sugar-coating...then read this section:
1. The "healthy way": this technique can carry a different definition for different people, so I will begin by defining what I call the "healthy way". The "healthy way" to me is: including the FDA recommended servings of each food group in the diet, eating 2,000 calories per day, and doing an adequate amount of exercise daily. It is pretty much ideal for anyone to practice on a daily basis, but the only difference when trying to lose fat is that a calorie deficit must be created by a decrease in calories and/or an increase in exercise. Now, this is an ideal way to lose fat for almost anyone. However, based on my own experience...there are many things about it that make in inefficient to "fat loss". Let me explain what I mean: There are a high number of carbohydrates in the diet. Carbohydrates are the most readily stored food group available (especially sugary ones--even natural sugars!). On an extremely efficient "fat loss" diet plan, there are not as many carbohydrates involved. There is also not enough protein in the diet to lose weight as efficiently as possible. Protein is the number one when it comes to speeding up the metabolism, keeping muscle mass, and repairing the body after hardcore workouts. Without eating at least one gram of protein per pound of body weight, a good amount of muscle mass will most likely be lost during the "fat loss" process.
2. High protein diets: The basic "bodybuilder diet" is the most effective and efficient way to lose "fat" (notice, I didn't say "weight"!). It includes enough protein to keep as much muscle mass as possible, enough carbohydrates to repair/energize the body, and enough fruits and veggies to keep the body healthy (for most people). It also includes an adequate amount of fats and dairy to optimize fat loss. The only cons I can think of involving this diet, based on my personal experience, are the following: constipation, sometimes lack of carbohydrates (if not balanced carefully), and an increase in thirst. When someone asks me "Sami, what is the BEST way to lose weight?" I usually say low carb, LOTS of protein!
3. Low carb dieting: Low carb diets definitely cause visual results nearly daily if they are done correctly. However, there are many cons to them: Number one is the lack of energy. When I didn't eat enough carbohydrates I found it difficult to workout my best. Also, it affects the brain! I found it hard to concentrate, I had some mood swings, and I would get easily aggravated at really stupid things for no reason. Another thing about low carb diets is that there is always the possibility of going into hypoglycemia! I have gone into it MANY times, and it can cause many problems for those who are on an extremely restricted diet. Trust me, it is NO FUN. Another con to the low carb diet is that even though it causes a TON of fat loss, losing muscle mass is nearly unavoidable. The reason is simply because once the glycogen stores are used up in the liver and muscles, the body is forced to make its own energy from body fat AND muscle mass. This is especially true for people who only need to lose 10-20 pounds of body fat. Overall, low carb dieting is EXTREMELY effective, but there are lots of cons and precautions that need to be researched ahead of time because it is pretty hardcore!
4. Ketosis! Okay, so ketosis is a matter of restriction carbohydrates and is similar to the low-carbohydrate diet. Many people can get into and maintain their body's in the state of "ketosis" when eating under 20 grams of carbohydrates per day. However, when I did ketosis I ate as few carbohydrates as my body would allow. I constantly ate protein and fat (the fat helps produce ketones). I would eat lots of tuna, salmon, chicken, mayo, fish oil, flax oil, and Atkins products. It would be a diet high in protein, moderate in fat, and super low in carbs. Ketosis is extremely hardcore and has ALL the cons of a low carb diet...except they are even MORE severe. Plus, when the body is lacking ANY carbs, if one "cheats" or re-introduces carbohydrates in the diet too quickly, the body can store it as fat due to the lack of carbs in the diet before. Ketosis should definitely be researched before trying it.
5. Atkins Fat Fast: Atkins fat fast is considered one of the MOST efficient/effective ways to lose fat of all time. Some even say that it is more effective than complete fasting! The fat fast is a diet consisting of 75-90% fat and is only supposed to be done under certain conditions: 1) the body is resistant to entering ketosis 2) a plateau is hit during a low-carb/no-carb diet 3) you are only willing to do it for 3-5 days, then stop. I have done the fat fast several times and I must admit, it is the MOST hardcore thing I have done (next to water fasting). I had all the symptoms of ketosis, only LOTS more. I would constantly go into hypoglycemia if I worked out longer than 15 minutes, I would get super thirsty, I lack energy to do daily activities, I would get headaches, I would get the feeling of being "not here" because of all the ketone production and lack of efficiency for the body to run off of no carbs and high fat, I would feel dizzy, and I would be really really hungry at times. The fat fast is done by eating five 200-calorie mini meals throughout the day. There is also a version of it that has 300-calorie mini meals as well. The foods included in the fat fast are macadamia nuts, cream cheese, eggs, avocado, mayo, sour cream, fish oil, and flax oil. On the resources/links page I have posted more info about the fat fast.
6. Diet pills: I have experience with many types of diet pills. The ones that I have the most experience with are Lipo 6 and Lipo 6X. I started taking them when I was really heavy (about 250 pounds). At first, I was able to take them without ANY side effects or problems. However, when I started getting lower and lower in body fat (and their was less fat to burn), they started giving me bad side effects that I never experienced when I was heavy. For example, I would get dizzy, my heart would speed up, I would sweat randomly, I would get mild chest pains, and eventually I would end up going into hypoglycemia if I was not careful. This happened to me with all the diet pills I have tried since then. I have listed the ones I have experience with on the resources page. The pros of diet pills are as follows: 1) They increase the metabolism, 2) They increase the body temperature, 3) They give you energy. Overall I would have to say that the cons (for me) out-weighed the pros. If you are going to try supplementing ANY type of diet with pills, please do the research needed to prepare yourself adequately for the possible consequences. I have found that CLA is an extremely effective fat loss product that does not have many side-effects, but yields significant results if taken along with exercise and a healthy diet. It is a non-stimulative and more natural fat burner. For those that are willing to be slightly adventurous, but do not want to go overboard...I would recommend further research on CLA (also known as Tonalin).
7. Carbohydrate zig-zagging: This is a method I read about in Tom Venuto's book "Burn Fat Feed the Muscle". It consists of one or two days of high carb/high calories to replenish the glycogen stores in the muscles, and 3 days of low carb/low calories. When I did it I would do 1,800 calories and a carbohydrate (complex) with every single meal for the high carb days, and 1,400 calories with carbs only on the first two or three meals on the low carb days. This method is described as one of the "most effective fat loss techniques" ever! It is especially designed to "trick" the body out of starvation and to make the most of a low-carb diet without having many of the low-carb diet symptoms. I admit, it is very effective and efficient!
8. Calorie-shifting techniques: Calorie shifting is a technique designed to shock the body by eating a different amount of calories each day. I have personally done this by alternating 300 calories one day, then 800 calories the next day. This can be done in a less extreme daily deficit as long as the difference in calories are about 400-500 per day. For example, one day you could eat 1,500 calories, and the next eat 2,000. It is similar to the carbohydrate zig-zag method, but only deals with calories. This, I have found, is a very effective tool in losing fat. However, if you go too low on the calories, starvation can occur which can hinder fat loss.
9. Protein fasting: Protein fasting is when you drink ONLY protein shakes all day, every day. I would drink at least one gram of protein per pound of body weight. When I did protein fasting-I did it with hopes to lose as much weight as possible while losing as little muscle mass as possible. It is not the most efficient way to lose fat and keep muscle due to the lack of carbohydrates in the diet....but I must admit, it is very effective in seeing results in the mirror. The way I did it was to drink whey protein, then three hours later I would drink a protein matrix blend (such as Dynamize Nutrition's Elite 12-hour blend, or Optimum Nutrition's Pro-Complex, or Muscle Milk). The reason for the alternating is so that the body gets many different types of proteins and amino acids to keep as much muscle as possible. The cons to this are: 1) protein shakes do not cause a high thermic effect like eating protein, 2) having all the low-carb diet symptoms, including hypoglycemia, 3) getting extremely hungry and craving food! Protein fasting was a great experience, but I would not do it again! I only did it to "speed up" fat loss and experiment with what the results might be.
10. Water fasting was, by far, the most intense diet technique that I have used. I fasted for two weeks and I will NEVER forget it. Water fasting consists of drinking ONLY water. There is also more to it: I would include Senna tea (because bowel movements become difficult when not eating, plus it would push out toxins), I would have to use enemas, and I would get very very very dizzy to the point of almost blacking out. I worked out for the first day or two of the fast, but after that I could not do so without nearly passing out. I would sleep for hours and hours, then be awake for nearly two or three days straight. By the end of the fast, my life felt like a dream. I would constantly have to kneel down on one knee to prevent blacking out and stuff like that. I do not regret doing the water fast because it detoxified my body. However, it is INTENSE. Before water fasting it is super important to be a hardcore, committed, educated person...because if you are not, you will be by the end! I ended up losing nearly twenty five pounds during my two weeks of the fast (some muscle, some fat).
11. Starvation is by far the most effective way to lose "weight". Starvation can be defined (for me) as going under 800-1,000 calories per day. I have done this MANY times, and it is really effective when wanting a "quick fix". Based on my experience with starving, the negative consequences outweigh the positives. When I was starving, I would get all the symptoms of being in ketosis, and sometimes they even got bad enough to be compared to the water fast. I would go into hypoglycemia a lot...therefore, making it inefficient because I had to eat sugar to replenish my body all the time. When I did starvation I would optimize it by eating about 150 calories every two hours. I would eat lots of protein and nuts to keep my metabolism going as fast as possible throughout. Starvation should really never be done by anyone, but for anyone daring to do it...two weeks is the maximum if you want to use it efficiently and without losing too much muscle mass in the process. During starvation, I would get tired and hungry often. It is one of those things that requires LOTS of discipline. I usually lost around 1-2 pounds per day when starving. However, I lost a lot of muscle mass in the process as well. I guess I can't have my cake and eat it too! (Or actually, I can't have any cake at all! hahaha!)
12. Overtraining: This is where you go to the gym, blast the iPod, and go until you are almost going to pass out. When I overtrained, I would do the elliptical machine for 30 minutes, then go play soccer, then do some weight training, then play soccer, then do the elliptical all over again. When my body was at a high body fat percent...it worked GREAT! Exercising was the best way to get rid of all that extra stored fat! My body used it up efficiently because there was so much of it. There is a flip-side to it: Whenever I got down to a lower body fat percent...I got EVEN MORE energy to train, but my body would not let me do as much because I did not have the extra body fat stores to keep it up for so long. I eventually ended up overtraining so much that I would go into hypoglycemia many times! When I got hardcore with my workouts, I didn't know when to quit. I find that it is best to plan workouts and to know my limits now...because training too hard can cause a reverse if I am not careful! Having to go home right after the gym and scarf down strawberry ice cream and honey is not ideal at all!
So there you have it! I have tried lots of stuff, but I have no regrets. In fact, I am so happy that I have all of my knowledge and experience to share it with everyone!
Here I am going to list some of my BEST menus that I have used to lose weight! Take them for whatever they are worth to you, and feel free to customize them! They are for "examples" only and are not meant for everyone to achieve the same results. However, I thought it might provide a good mental pictures of how I lost all my weight! WARNING: Try them at your own risk! Some of these are extremely hardcore!
1,600 CALORIE MODERATE-CARBOHYDRATE MENU:
1) 1/2 c. quaker oats, 1 sc. Isopure (or whey protein isolate), grapefruit (340 cal, 30 g. protein)
2) 1/3 c. quaker oats, 2 egg whites, 1 egg, 1/2 sc. Dynamize Nutrition's Elite 12 hour protein matrix, 1/2 c. blueberries (305 cal, 29 g. protein)
3) 6 oz. skinless boneless chicken breast, lettuce, picante sauce, 2 serv. egg beaters, whole wheat tortilla (305 cal., 37 g. protein)
4) 1 can salmon, lettuce, 1 whole grain slice bread (290 cal, 28 g. protein)
5) 1 can chunk light tuna in water, 1 serv. egg beaters, lettuce, 1/2 tbsp. fish oil (205 cal. 28 g. protein)
before bed-- 6) 1/2 tbsp. flax or fish oil, 1 sc. Casein protein (185 cal, 24 g. protein)
1,630 calories, 176 g. protein
1,355 CALORIE EXTREMELY LOW-CARB MENU
1) 1/3 c. quaker oats, 2/3 scoop Elite 12-hour protein matrix, 1/2 tbsp. peanut butter, 2 raw egg whites, cinnamon (280 cal, 28 g protein)
2) 1 can chunk light tuna in water, hot sauce, 2 squares dark chocolate (225, 28 g. protein)
post workout--1 sc. whey protein isolate (25 grams), 2 raw egg whites, 1/3 c. oatmeal, 1 tbsp. jam (275, 35 g.
3) 6 oz. chicken breast, 3 egg whites, 1/2 tbsp. fish oil, broccoli, hot sauce (250, 38 g. protein)
4) 1 can chunk light tuna in water, 1/2 tbsp. mayo, romaine lettuce with tomatoes, hot sauce, 1/2 sc. Elite 12-hour protein matrix (250, 37 g. protein)
5) 1/2 can tuna, 2 serv. egg beaters, 1/2 tbsp. mayo, 1/2 c. green beans, hot sauce (200, 25 g. protein)
6) 1/2 can tuna, raw egg white, hot sauce (75 calories, 16 g. protein)
before bed--2/3 sc. Casein protein powder (75 cal, 16 g. protein)
1,355 calories, 188 g. protein
EXTREMELY HARDCORE CALORIE SHIFTING/KETOSIS-HIGH FAT MENU
1,304 Calorie Menu—Monday, Tuesday, Friday
1) Atkins bar, 1 egg (uncooked), 1 slice turkey bacon (235 calories)
2) 4 oz. ground turkey breast, 1/2 tbsp. flaxseed oil, 1 tsp. minced garlic, garlic pepper, cayenne pepper (215 calories)
3) 1/2 can chicken breast, 1/2 hard boiled egg, 1 tbsp. mayo, 1 tbsp. garlic butter, cayenne pepper (210 calories)
4) 1/2 hard boiled egg, garlic pepper, 1 slice cheese, 1 tbsp. flaxseed oil (235 calories)
5) 1 can tuna, 1 tbsp. mayo, 1/2 tbsp. flaxseed oil, cayenne pepper (205 calories)
6) 1/2 can chicken, 1 tbsp. mayo, 1 tbsp. garlic butter, 1 tsp. minced garlic, garlic pepper, cayenne pepper (190 calories)
804 Calorie Menu—Wednesday, Thursday, Saturday, Sunday
1) 1 egg, 2 tbsp. mayo, cayenne pepper, garlic pepper (160 calories)
2) ½ can tuna, 1 tbsp. garlic butter, 1 tbsp. mayo, cayenne pepper, garlic pepper (155 calories)
3) 1 egg, 2 tbsp. mayo, cayenne pepper, garlic pepper (160 calories)
4) ½ can tuna, 1 tbsp. garlic butter, 1 tbsp. mayo, cayenne pepper, garlic pepper (155 calories)
5) 1 egg, 2 tbsp. mayo (160 calories)
Hey! I figured I would share some of my FAVORITE recipes with everyone! They are usually high in protein and taste REALLY good...after all, when I was 300 pounds I did nearly perfect my cooking skills!
THE BEST Oatmeal Recipe EVER!
Cook 1/3 or 1/2 cup of quaker old fashioned oats as directed. Then add 1-2 raw egg whites and mix it all up. Then add 1 tbsp. of all-natural peanut butter. Then add 1/2 to 1 scoop of your favorite protein matrix protein powder and mix it up. For the final touch add a dash of cinnamon! Then....EAT! It is delicious and proteinalicious!
Make 1/3 cup of quaker old fashioned oats. Get 1/2 cup of cottage cheese, add 2 raw egg whites, and 1/2 to 1 scoop of your favorite protein powder. Mix all of it together and eat it up! It's awesome. Maybe add equal, splenda, etc. for better taste. You can take away to oatmeal and just mix up the other stuff for super low carb if you wish!
Awesome Protein sandwich
Toast 2 slices of Nature's Own 100% whole grain bread (50 calories each), add one egg (I like it over-easy) to one slice of toast. Then add some sauteed tuna...I like to mix in some salt, pepper, oregano, and basil, and other seasonings. Picante sauce or hot sauce makes it even better. Oh, and if you can afford the extra calories...use cheese please! This also works with turkey, salmon, or chicken breast meat!
The BEST Omelette in the whole freaking world!
Make 2-3 servings of egg beaters in a flat pan. Make it super uber flat...ilke a pancake. Then fill it up with a slice of swiss cheese, some slightly simmered/browned turkey breast or chicken breast lunchmeat, picante sauce, diced onions, mushrooms, then ENJOY!
Super Great Salmon Salad
Get a can of salmon and add 1 tbsp. of mayo. Then scramble 1-2 egg whites and add it into the mix. Next, add some onions, diced tomatoes, diced celery, and salt and pepper. Mix it all up and enjoy it because it is amazing! It is also good to add it between one or two slices of bread for a sandwich.
Make-your-own Amazing Cereal
Add 1/2 cup of All Bran buds to 3/4 cup of Silk light vanilla soymilk. Then mix in 1-2 raw egg whites and 1/2 to 1 scoop of your favorite protein powder. If you need a more sweet taste, add your favorite zero calorie sweetener! This also tastes delicious with some blueberries, strawberries, or raspberries mixed in!