Hey everyone, this is going to be my accountability thread!
I used to be 330lbs and most of it was fat. I took up boxing, and then MMA, and along the way figured out how to eat clean, took a bunch of "supplements" and eventually ended up a pretty lean 200lbs.
And then i got married
In the intervening three years since my wedding, i have gained around 80lbs, most of it is fat. I have consistently had issues eating right, and routinely give in to my cravings to eat out crappy food.
When i lost weight i was very disciplined and ate mainly wheat pasta, brown rice, chicken breast, tuna - the works.
Unfortunately, my wife hates tuna, not a big fan of veggies, and does not like wheat pasta OR brown rice. I am the cook of the house, and i have a hard time making seperate meals for us, although i may have to.
I have found some alternatives, instead of brown rice, i switched to white basmati which is still a moderate/low gi food. Also i switched to Smart pasta which is high fibre and protein.
In January i made a decision to get back in shape, no matter how long it took, and lost 10lbs right away (290-280) but have been stuck ever since. My exercise routine has been wildly varied and not consistent. I have managed to routinely play squash once a week and box for an hour once a week.
This will be a log of my struggle to return to a normal weight and get rid of the belly once and for all! I will post my exercise routine and diet for critique, and hopefully i can get some accountability and motivation from others, god knows i need it.
Sorry for the novel, as they say.
Initial plan.
Resistance training 2x a week full body workout
Boxing workout (circuit type without weights) 1x a week
Running stairs - 2x a week
Now i like to exercise, its the diet that is going to be hell to work out.
I am an Endo to the core, so carbs need to be minimized. I will for sure need help figuring this out. To start i am going to shoot for 2500 cals per day and adjust from there - as that was working for me earlier in the year.
Sample 40-40-20
I was thinking
Breakfast - Protein/fruit smoothie
Cherries/Banana/protein powder/milk/strawberries/oats/flaxseed
= ~900 cals
19g fat / 108g carb / 86g pro
Mid morning snack - tuna/crackers
= ~ 190 cals
5g fat / 19g carb / 17g pro
Lunch - Burrito (premade with chicken and beans)
= ~ 540 cals
15g fat / 60g carb / 35g pro
Afternoon snack - tuna/crackers
= ~ 190 cals
5g fat / 19g carb / 17g pro
Dinner - Roasted bnls sknls Chicken Breast
1/2 cup basmati rice
1 cup frozen veg
1/2 tblsp olive oil margerine
= ~ 530 cals
10g fat / 45g carb / 40g pro
Snack - Yogurt nonfat/splenda sweetened
= ~ 120 cals
0g fat / 20g carb / 10g pro
All that adds up to around 2500 cals
macros of 54g fat / 271g carb / 195g pro
How does that sound for a diet?
Feel free to comment, i will update at least a couple times a week.
And the road begins...
I used to be 330lbs and most of it was fat. I took up boxing, and then MMA, and along the way figured out how to eat clean, took a bunch of "supplements" and eventually ended up a pretty lean 200lbs.
And then i got married
In the intervening three years since my wedding, i have gained around 80lbs, most of it is fat. I have consistently had issues eating right, and routinely give in to my cravings to eat out crappy food.
When i lost weight i was very disciplined and ate mainly wheat pasta, brown rice, chicken breast, tuna - the works.
Unfortunately, my wife hates tuna, not a big fan of veggies, and does not like wheat pasta OR brown rice. I am the cook of the house, and i have a hard time making seperate meals for us, although i may have to.
I have found some alternatives, instead of brown rice, i switched to white basmati which is still a moderate/low gi food. Also i switched to Smart pasta which is high fibre and protein.
In January i made a decision to get back in shape, no matter how long it took, and lost 10lbs right away (290-280) but have been stuck ever since. My exercise routine has been wildly varied and not consistent. I have managed to routinely play squash once a week and box for an hour once a week.
This will be a log of my struggle to return to a normal weight and get rid of the belly once and for all! I will post my exercise routine and diet for critique, and hopefully i can get some accountability and motivation from others, god knows i need it.
Sorry for the novel, as they say.
Initial plan.
Resistance training 2x a week full body workout
Boxing workout (circuit type without weights) 1x a week
Running stairs - 2x a week
Now i like to exercise, its the diet that is going to be hell to work out.
I am an Endo to the core, so carbs need to be minimized. I will for sure need help figuring this out. To start i am going to shoot for 2500 cals per day and adjust from there - as that was working for me earlier in the year.
Sample 40-40-20
I was thinking
Breakfast - Protein/fruit smoothie
Cherries/Banana/protein powder/milk/strawberries/oats/flaxseed
= ~900 cals
19g fat / 108g carb / 86g pro
Mid morning snack - tuna/crackers
= ~ 190 cals
5g fat / 19g carb / 17g pro
Lunch - Burrito (premade with chicken and beans)
= ~ 540 cals
15g fat / 60g carb / 35g pro
Afternoon snack - tuna/crackers
= ~ 190 cals
5g fat / 19g carb / 17g pro
Dinner - Roasted bnls sknls Chicken Breast
1/2 cup basmati rice
1 cup frozen veg
1/2 tblsp olive oil margerine
= ~ 530 cals
10g fat / 45g carb / 40g pro
Snack - Yogurt nonfat/splenda sweetened
= ~ 120 cals
0g fat / 20g carb / 10g pro
All that adds up to around 2500 cals
macros of 54g fat / 271g carb / 195g pro
How does that sound for a diet?
Feel free to comment, i will update at least a couple times a week.
And the road begins...