Keep going and going

I have taken a break from blogging, mainly because I just didn’t have the time.  Still sticking to IF, haven’t had breakfast in 4 weeks now and I haven’t really changed WHAT I ate.  I’m at my lightest weight now, 188… but I continue to up my weights at the gym.

I plan to post a picture this week of my progress with a comparison shot at what I looked like from the start (197 lbs down to 188lbs in less than 4 weeks)  But again, the important part is I am getting stronger.

Feeling great everyday!

Crockpot delight tonight

 
I’ve also hit my macros well past 2 days after a huge carb day (I guess I’ll call it a refeed day haha) – talking pizza, calzone and wine!!

  

Lightest I’ve been

Fasting is getting easier.  192 on the scale this morning with my gym clothes on.  That 189 by end March goal will be reached very quickly. Will adjust goal accordingly. 

Having an apple when I initially get a bit hungry around 1pm.  I see that pushing back. Felt real good today. Totally focused and clear minded all morning and afternoon.  

Had my leftover Mediterranean food for lunch (about 60 grams of mixed meat, with half sweet potato and half avocado, plus a tomato salad with green peppers and chick pea.) super full afterwards – was not even 500cals in total.

Today – had minestrone soup with pasta – about 500 cals. That leaves me with about 700-800 to play with tonight!

My wife and daughter made brownies so I will have two of those along wth my Greek yogurt and fruit. I eat full fat because the low or non fat is too processed for my liking. Plus it tastes better. Just got to adjust macros accordingly! See picture below – had to use daughter spoon no clean ones. 

  

Today’s diet plan

Still at 194, not feeling discouraged.  I did have a late night snack consisting of Greek yogurt (1cup), bunch of berries, honey, protein shake and popcorn…  Going to try for about 1700-1800 cals today which is 100-200 less than my goal only to compensate for what I did this weekend.  I don’t regret the weekend as I felt that I needed to shock my body with more calories than what I normally eat.  I may continue this pattern until I notice it has no more benefit to me.  This week will prove a lot. I should be back down to 191-192 by Friday morning weigh in.

TODAYS WORKOUT:  shoulders, triceps, biceps, traps.

SNACK 1 @ 1:00PM – one apple

MEAL 1 @ 2:00PM – piece of leftover fish, with tomato salad, and medium sweet potato – 460cals (28c, 18f, 33p)

Feeling real good again.  Took a brisk 20 min walk in between my snack and meal.  I know i’m up on the scale, but I definitely don’t feel it and it would be difficult to see just 2 pounds of gain.  Not discouraged at all!  Quite the opposite… because since I feel so good, I have a feeling my body needed that bit of ‘reset’ to really ramp up my fat burn.

Will be back with update.

Over-Ate

So I got cocky.. I’m down about 7 lbs on 3 weeks… I have been successful at intermittent fasting and I haven’t felt better.  

I ate abt 350 cals all day Saturday in anticipation of going nuts that evening.

I ordered a mixed grill which included two types of chicken, 2 types of lamb, 1 beef.  We had a spread of dips with 2 types of awesome bread.  The food was filling and salty and delicious.. I ate like a child. Like a stoner that has never felt so high..

I woke up the next day at 194lbs after weighing in at 192… I still looked the same and felt great…  And I know it wasn’t going to stay!  I’m sure it was all water weight and I just kick started my metabolism to wake up.. I think by end of this week I’ll be near or below 190! 

When colleagues bring back leftovers…

What do you do when your colleagues come back from one of your favorite pizza joints and had leftover pepperoni slices?  Well after 18 hours of fasting, I say gimme gimme gimme… (though i forgot until after that i’m trying to cut down on meat)  I had already also finished my lunch…  I’m not even full!  fucking love IF…

pepperoni pizza

I’ve got to be bit cautious tonight with my 2nd meal.  Macros are OK right now, just need to watch my carb intake this evening…  Good thing I lifted very heavy this morning, so the carbs will be able to replenish the glycogen I used up at the gym.

Today’s workout:

  • 5:15am Chest, delts, triceps and abs
  • 10 minutes of treadmill afterwards

Today’s meals:

  • SNACK 1 @ 11:30am – one apple and protein shake – 150cals (10c,2f,25p)
  • MEAL 1 @ 1:30pm – Pizza (1 regular, 2 pepperoni) canteloupe and 1 hardboiled egg – 1200cals (135c,49f,64p)
  • MEAL 2 @ 7:00pm – one egg in coconut oil, quarter cup quinoa, onions and squash with siracha + side of cantaloupe. – 300 cals (22,20,10)

Is Breakfast the most important meal?

coffeebreakfast

I had this debate with a colleague about this yesterday.  I regretfully told him I had been intermittently fasting for past few weeks and he felt the urge to criticize… telling me that it’s super unhealthy, that it’s the most important meal of the day, that it won’t last, etc etc…

Look, I’m not saying breakfast ISN’T important, but to me I feel better and it fits into my schedule much easier.  I find that I’m way more refreshed in the morning and love that I can wake up and just go about my day without thinking about food.  Also, after I eat any meal, I become lethargic and just want to sit back and relax!  I don’t know about you but I would MUCH rather have that lethargic, lazy, tired feeling after a huge delicious meal at night, after a long day of work, in the comfort of my home getting myself pumped for some Roku with my wife after the kid is asleep (currently watching ‘Love’ & ‘Bloodline’ – both Netflix).  Best part though is knowing with confidence that I’ll wake up feeling lean and full of energy, ready to hit the gym like a beast.  Will be looking into the science behind it and will post it on a future blog I’m sure!  Knowledge and Critical thinking!

Some people need breakfast to get them thru the day, and that’s great – that’s their body. No one is the same!!!  That person can still practice IF – their eating window starts in the AM.  I like mine at night because of the reasons i listed above and in addition to this I have already fasted in my sleep so I have a head-start with my fast window.

——

Tonight is going to be interesting…  Wife and daughter will be making pizza from scratch. First time facing a dinner of basically nothing but carbs… what’s my game plan?

  • Push back my eating window longer than normal (typically 15-16 hours, going for 17-18 hours)
  • Have an extra cup of coffee (I typically only have 1 x 10 oz cup a day.
  • Break my fast with high fat and protein.
  • Don’t overdo it, try to stay at least NEAR my ‘macros’ for carbs, and maybe chase it down with a protein shake.  Expecting to feel very full, but i’ll just go fucking nuts at the gym tomorrow.

Today’s Workout:

  • 5:30am Cardio only… 2 minute jump rope, 20 minute treadmill, 15 minute stair master, 5 minute row, 5 minute elliptical (fasted)
  • 30 minute walk on lunch break (still fasted)

Today’s Meal:

  • MEAL 1 @ 1:45pm (17+ hours) – 2 scrambled eggs cooked in coconut oil with melted mozzarella cheese and spinach (+Siracha sauce) = 310cals (6c,22f,20p)
  • SNACK 1 @ 4:15pm – 30 grams of whey protein = 110 cals (3c,1f,22p)
  • MEAL 2 @ 6:15pm – 2 slices pizza with Brussels sprouts = 700cals (95c,18f,34p)

  

STATS: weight now 193!! BF% no idea??

Your Life Is a result of???

“Your life is a result of the choices you make.  If you don’t like your life, it is time to start making better choices”

Talk about motivational quotes – true story.  Course i’m only applying it to working out and my food choices.  My life is fine, but me no likey my fat belly and love handles. But to further touch on this quote…  I think it’s super important to become more positive about one’s life in general.   Looking awesome and eating well is not going to make you a happy person (i mean yes, it’ll help a whole lot and the confidence that it undoubtedly comes with will surely…. ok ok ok. i guess looking awesome will make you happier!) but even that high will go away.  Find a hobby outside of the gym and exercise.  Set goals – LONG term and SHORT term (props to my friend Rahul who is training in India to become some master Yoga and Spiritual leader or something to that extent)

philosophical-quotes-about-life-2

Today’s Workout:

  • Legs, biceps, and abs today with a 10 min elliptical.  (fasted)
  • 5:30am-6:45am
  • Burned 650 cals

Today’s Food:

  • SNACK 1 @ 12:00pm | one medium apple – 75cals
  • MEAL 1 @ 1:00pm | salmon, asparagus, sweet potato, spinach salad – 650cals
  • Not sure what is in store for tonight – will find out when I get home from work and see what my amazing wife and daughter has prepared!  Wife usually cooks up an awesome and 95% healthy food…  She’s 3rd generation American-Italian, so she KNOWS her food!
  • MEAL 2 @ 6:15pm |  Ingredients: Tofu, kale, beets, carrots, quinoa, wheatberry-looking-thing (don’t know for sure and wife forget too) That’s about 700-800cals. Which leaves me with like 400 to play with for rest of the night.
  • Had some popcorn, a clementine, and whey protein shake for about 350 cals.

Today’s Tip to myself:

  • Once you get the slightest inkling of hunger, go make that first cup of coffee!

Today’s Stats:

  • Unchanged from March 1st, 2016