Saturday Weigh In
August 29, 2015
Weight: 202.9
Loss Since Last Saturday: 1.6 lbs
Total Loss Since November 2014: 113.7 lbs
Comments:
Not bad. Not bad at all.
Happy, Happy, Happy
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09-05-2015, 09:20 AM #91
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09-05-2015, 09:39 AM #92
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09-05-2015, 10:47 AM #93
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09-05-2015, 11:27 AM #94Vitals: Male, 27, 6'3 ~170-175lbs (depending on the day)
Cardio: walking my dogs daily, runs 4x per week
Lifting: 4 days per week
Supplements: Isopure Zero Carb (daily), Biotin (daily), Multivitamin (daily)
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Total Weight Loss: 152.6 lbs in 401 days (May 2015-June 2016)
Goal for Rest of 2016: Maintain my current weight (~170), improve my physique
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09-05-2015, 01:37 PM #95
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09-05-2015, 04:08 PM #96
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09-05-2015, 05:43 PM #97
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09-05-2015, 06:52 PM #98
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09-05-2015, 07:16 PM #99
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09-05-2015, 07:50 PM #100
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09-05-2015, 07:54 PM #101
Daily Food & Exercise Log
Saturday, September 5, 2015
No Intermittent Fasting - Ate Freely Throughout The Day
Meals
Raw Food:
Peaches • Gipsy Peppers • Romaine Lettuce • Red Onion • Frozen Blueberries
Cooked/Processed Food:
Grilled Chicken Breast • Grilled Hamburger Patties
Supplements:
Bayers One-A-Day
Daily Totals:
Not Counting On Saturdays
Exercise
None
Comments
Had a great day with lots of great food
Thanks for reading my log
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09-05-2015, 08:33 PM #102
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09-06-2015, 05:06 AM #103
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09-06-2015, 06:10 AM #104
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09-06-2015, 02:04 PM #105
- Join Date: Aug 2014
- Location: United Kingdom (Great Britain)
- Age: 37
- Posts: 749
- Rep Power: 279
Wow dude, you're on the home straight! Jeeez I rememeber not long after when you started and were like 290, how far you have come!. Let your determination be a lesson for us all. What's the game plan for 170? What sort of time scale are you looking at?
1/1/15: 93kg
19/6/15 78.5kg
27/6/15: 77kg
3/7/15: after pre psmf 280g carb up: 76.5
24/7/15 72.5kg (post psmf)
6/8/15 71.25kg
Goal:
68kg or 30" waist, whichever comes first.
Just keeping going, eating clean, training mean and getting lean ;)
Weight loss = (calories in < calories expended) x time, simple.
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09-06-2015, 02:04 PM #106
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09-06-2015, 02:27 PM #107
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09-06-2015, 04:45 PM #108
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09-06-2015, 05:14 PM #109
Book Review
"Wheat Belly"
Author: Dr. Williams Davis, M.D.
Chapter 3
WHEAT DECONSTRUCTED
Main Ideas:
• Attempts to make donuts using ancient wheat (einkorn) failed completely. Why? Because einkorn is very different.
• “Conventional wisdom, such as that from your dietitian or the USDA, says we should all reduce our consumption of simple carbohydrates in the form of candy and soft drinks, and increase our consumption of complex carbohydrates” (p.72)
• “Amylopectin is efficiently digested by amylase to glucose, while amylose is much less efficiently digested, some of it making its way to the colon undigested. Thus, the complex carbohydrate amylopectin is rapidly converted to glucose and absorbed into the bloodstream and, because it is most efficiently digested, is mainly responsible for wheat’s blood-sugar-increasing effect” (p.73)
• “Beans, beans, they’re good for your heart, the more you eat ’em, the more you ….” (p.73). Ha Ha! I never heard this one before ☺
• “The most digestible form of amylopectin, amylopectin A, is the form found in wheat. Because it is the most digestible, it is the form that most enthusiastically increases blood sugar. This explains why, gram for gram, wheat increases blood sugar to a greater degree than, say, kidney beans or potato chips” (p.73)
• not all complex carbohydrates are created equal
• “People are usually shocked when I tell them that whole wheat bread increases blood sugar to a higher level than sucrose. Aside from some extra fiber, eating two slices of whole wheat bread is really little different, and often worse, than drinking a can of sugar-sweetened soda or eating a sugary candy bar” (p.75)
• “This information is not new. A 1981 University of Toronto study launched the concept of the glycemic index, i.e., the comparative blood sugar effects of carbohydrates: the higher the blood sugar after consuming a specific food compared to glucose, the higher the glycemic index (GI). The original study showed that the GI of white bread was 69, while the GI of whole grain bread was 72 and Shredded Wheat cereal was 67, while that of sucrose (table sugar) was 59.5 Yes, the GI of whole grain bread is higher than that of sucrose. Incidentally, the GI of a Mars bar—nougat, chocolate, sugar, caramel, and all—is 68. That’s better than whole grain bread. The GI of a Snickers bar is 41—far better than whole grain bread” (p.75)
• “In healthy, slender volunteers, two medium-sized slices of whole wheat bread increase blood sugar by 30 mg/dl (from 93 to 123 mg/dl), no different from white bread.6 In people with diabetes, both white and whole grain bread increase blood sugar 70 to 120 mg/dl over starting levels”(p.76)
• one main conclusion of the chapter is that “wheat products elevate blood sugar levels more than virtually any other carbohydrate, from beans to candy bars” (p.77). This, the author continues, has huge implications for weight loss and weight gain, because “glucose is unavoidably accompanied by insulin, the hormone that allows entry of glucose into the cells of the body, converting the glucose to fat. The higher the blood glucose after consumption of food, the greater the insulin level, the more fat is deposited” (p.78)
• to offer a specific meal example, the following is offered: “This is why, say, eating a three-egg omelet that triggers no increase in glucose does not add to body fat, while two slices of whole wheat bread increases blood glucose to high levels, triggering insulin and growth of fat, particularly abdominal or deep visceral fat.” (p.78)
• “The surge and drop creates a two-hour roller coaster ride of satiety and hunger that repeats itself throughout the day” (p.78)
• additional fat accumulation is blamed on triggering high blood sugars repeatedly and/or over sustained periods” (p.79)
• “The consequences of glucose-insulin-fat deposition are especially visible in the abdomen—resulting in, yes, wheat belly. The bigger your wheat belly, the poorer your response to insulin, since the deep visceral fat of the wheat belly is associated with poor responsiveness, or “resistance,” to insulin, demanding higher and higher insulin levels, a situation that cultivates diabetes. Moreover, the bigger the wheat belly in males, the more estrogen is produced by fat tissue, and the larger the breasts. The bigger your wheat belly, the more inflammatory responses that are triggered: heart disease and cancer” (p.79)
• wheat is considered by the author an APPETITE STIMULANT, a concept which he intents to discuss in the next chapter
• a direct consequence of removing wheat from one’s diet, besides the short-term and long-term benefits, is that there are fewer calories consumed (which also results in weight loss)
• “If glucose-insulin-fat provocation from wheat consumption is a major phenomenon underlying weight gain, then elimination of wheat from the diet should reverse the phenomenon. And that is exactly what happens.” (p.80)
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09-06-2015, 06:11 PM #110
I missed your post earlier. Sorry.
Thank you very much for the kind words. Yes, I've come a long way, and I am quite proud of what I have done.
I have no other plan for reaching into the 170's, other than what I've been doing so far. Also, when I get there, I plan to keep going with my eating program, while continuously improving my exercise/lifting program.
Of course, I'd have to increase my calories to Maintenance, and I would like to try and learn to eat without weighing the food. If I cannot, I will just continue to weigh it - a pretty small price to pay for being fit.
Thanks for stopping by and for the words of encouragement. Very much appreciated!
Hey... soon I'm gonna look like you!
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09-06-2015, 06:14 PM #111
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09-06-2015, 06:24 PM #112
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09-06-2015, 06:52 PM #113
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09-06-2015, 08:37 PM #114
Daily Food & Exercise Log
Sunday, September 6, 2015
No Intermittent Fasting - Ate Freely Throughout The Day
Meals
Raw Food:
Frozen Blueberries • Peaches
Cooked/Processed Food:
Grilled Pork Chops • Grilled Chicken Breast
Grilled Peppers • EggPlant Salad
Supplements:
Bayers One-A-Day
Daily Totals:
Not Counting On Saturdays
Exercise
None
Comments
Huge amounts of grilled meat today
Had great food today
Thanks for reading my log
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09-07-2015, 04:26 AM #115
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09-07-2015, 10:19 AM #116
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09-07-2015, 10:29 AM #117
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09-07-2015, 10:33 AM #118
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09-07-2015, 10:41 AM #119
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09-07-2015, 11:02 AM #120
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