Well today is the day it really all starts my goal is to get down to 180 lbs I'm now    I want to get to this weight by July 11 before if I get the Dallas PD job even if I don't get it I'm going to stick to this diet. My body fat is    right now and I hope to lower that a lot. I have a interview on April 18 with the Dallas PD so I have to get in my monkey suit !I have one but the beer gut I have just makes me look so bad in it and I hope in the next month I look better.



For the first two weeks I'm going to look mostly at weight lose so my cal per day per The Harris-Benedict formula is 2,500!! Now I think I might cut it down to 1,500 if I can.


Today Monday the 16 of May


My diet to day has been

B-fast

Romanian lettuce 60 cal
dressing 120 cal no fat

Total 220 cal

This was a whole bag of lettuce severs 4 people but it filled me up.


Lunch

5 oz  Tuna fillets 170 cal 1g fat, 7gm carbo
4 oz  Light syrup Mandarin Oranges 80 cal, 0 fat 19g carbo
24 oz Splenda Ice tea

Total 250 cal


Midday drink

8 oz low fat milk with Whey protein added  230 Cal,  2gm fat, 2gm carbo

Total 230 cal


Dinner

8 oz grilled Salmon  185 cal , 5.5gm fat , 0 carbo
One package of Brussels sprouts 150 cal, 1gm fat, 12 gm carbo
4 oz  Light syrup Mandarin Oranges 80 cal, 0 fat 19g carbo
Tea

Total  335 cal

Night time snack

8 oz low fat milk with Whey protein added  230 Cal,  2gm fat, 2gm carbo

Total 230 cal


End of day Total 1495 cal , 11gm of fat , 61 carbos




My pull up bar will be here by the 18th so I can start that but today I've been using a 20lbs dumbbell to work my arms out and doing 10 push ups every time I refresh a web page of click on a page starting off light at first. Want to get up to doing 25+ push ups with my feet elevated. Also to mix it up I'm going to be doing dips using three chairs every other time.


I'm going to try to keep updated per week of my weight body fat and diet I do for the next month to maybe help someone else to lose the weight the need!

My weight and Body fat today 220 lbs and 34% body fat  Apr 16 2007

I lost 60+ lbs on a high protien, low carb diet combined with exercise.

eat better and exercise are the two biggest take-aways in losing weight.

beer, alcohol, sugars and caffine have a negative affect on your goal.

you can do it!

Im down over 40 since end of Jan, nearly done with it.

Mine was abit exterme though, when Im done going to get me some stuff I enjoy like whitebread

Quoted: Im down over 40 since end of Jan, nearly done with it. Mine was abit exterme though, when Im done going to get me some stuff I enjoy like whitebread

Got to tell me it thats what I'm looking for I'd like to get to the 180 by July maybe even less I will say one thing if I don't get down to 180lbs but my body fat gets down to 24% or less I'll still be happy

Quoted: Quoted: Im down over 40 since end of Jan, nearly done with it. Mine was abit exterme though, when Im done going to get me some stuff I enjoy like whitebread Got to tell me it thats what I'm looking for I'd like to get to the 180 by July maybe even less I will say one thing if I don't get down to 180lbs but my body fat gets down to 24% or less I'll still be happy

50 cal yogurt for breakfast,

half pack of jerky for lunch ~200 cals

Sandwhich for supper, turkey on wheat, mustand and pickel  ~200-250 cals.

Only water and diet soda to drink and lots of walking in the heaviest boots you can find plus ankel weights

Quoted: Quoted: Quoted: Im down over 40 since end of Jan, nearly done with it. Mine was abit exterme though, when Im done going to get me some stuff I enjoy like whitebread Got to tell me it thats what I'm looking for I'd like to get to the 180 by July maybe even less I will say one thing if I don't get down to 180lbs but my body fat gets down to 24% or less I'll still be happy 50 cal yogurt for breakfast, half pack of jerky for lunch ~200 cals Sandwhich for supper, turkey on wheat, mustand and pickel  ~200-250 cals. Only water and diet soda to drink and lots of walking in the heaviest boots you can find plus ankel weights

That might be to little of cal for me and my wife would kill me if I did that. I think I just might have to stick with the high protien diet

Quoted: End of day Total 1495 cal , 11gm of fat , 61 carbos My weight and Body fat today 220 lbs and 34% body fat  Apr 16 2007

I think you've dropped the calories too low.  If you drop your calories too dramatically, your body is going to think it's starving.  This will result in two things: (1) your metabolism will slow down and (2) your body will store fat at every opportunity (which means that any time you cheat or slip on your diet your body will decide to store the extra calories as fat.

I think you should up your protein and lower the carbs.  61 per day is high.  I think you should lower it to around 20.  

End of day Total 1495 cal , 11gm of fat , 61 carbos

I think you dropped your calories and fat too low and your carbs are a little high. When you make a huge reduction it usually helps in the beginning but you regain the weight easily. Low fat diets tend to screw with your hormones and slow your metabolism. Adding more lean protein or an ounce of almonds to your daily cal intake, especially in the morning, would speed the weight loss and help build muscle. Breakfast or lunch should be your biggest meal.

Check out bodybuilding.com; excellent site for fitness/weight loss info.

Today I upped my cal I was really hungry last night to the point my stomach was hurting so I moved up to 1635 cal I did also drop the carbs it was mostly do to the fruit I was eating in the light syrup so for now on its only going to be fresh fruit.

12 years ago I lost 70 pounds on a plan that was extremely low-fat and extremely high in processed carbs.      The first 40 were from diet alone and the next 30 were diet + exercise.   Knowing what I now know about glycemic index and insulin response I might not have done it that way.   I think it just goes to show that despite all the rage for low-carb diets, it sometimes boils down to calories eaten versus calories burned.  

Quoted: I lost 60+ lbs on a high protien, low carb diet combined with exercise. eat better and exercise are the two biggest take-aways in losing weight. beer, alcohol, sugars and caffine have a negative affect on your goal. you can do it!

Caffeine does NOT have any negative effect on a goal of increased muscle and decreased fat.  Quite the contrary...

Quoted: Quoted: End of day Total 1495 cal , 11gm of fat , 61 carbos My weight and Body fat today 220 lbs and 34% body fat  Apr 16 2007 I think you've dropped the calories too low.  If you drop your calories too dramatically, your body is going to think it's starving.  This will result in two things: (1) your metabolism will slow down and (2) your body will store fat at every opportunity (which means that any time you cheat or slip on your diet your body will decide to store the extra calories as fat.

Your body will decrease your metabolism on ANY diet.  I think his calorie leves are spot on... he is right where I was dieting and my results were pretty damned good.

Quoted: 12 years ago I lost 70 pounds on a plan that was extremely low-fat and extremely high in processed carbs.      The first 40 were from diet alone and the next 30 were diet + exercise.   Knowing what I now know about glycemic index and insulin response I might not have done it that way.   I think it just goes to show that despite all the rage for low-carb diets, it sometimes boils down to calories eaten versus calories burned.

+1000

Noone seems to want to hear this.  While sugar intake is not great, complex carbs and fat have even less of an impact on your fat loss.  I would not even count carbs or fat... just protein and calories.  Keep track of the carbs and fat if you like for reference if you want to look back and see what worked best for you but it will have little to no real world effect.

With the calorie levels tayous1 is eating he cannot fail at his goal.  

Good work tayous1, keep it up brother.

I just really looked at the slim fast it has 44g carbs and 38g sugar. That looks a little high and I'm not sure if I should stay away from the slim fast or if these are the good carbs?

Slim Fast is calories, carbs and sugar with a few added vitamins. You could take a multi and save the 150-200cals for more protein.

Quoted: Slim Fast is calories, carbs and sugar with a few added vitamins. You could take a multi and save the 150-200cals for more protein.

Thats what I was thinking of I'll just go with another protein drink.



Another question I know there are good carbs out there but where do they come from looking at what I ate the other day I had 178g carbs but it was all from veggies mostly Brussels Sprouts , protein drink, whole wheat Tortillas and Slim fast. I'm I doing something wrong? I'm going to cut out the Slim fast as it has 44g carbs but should I cut out the veggies or just eat different ones?

Veggies are great but I'd drop the Slim Fast. If you want to get the weight off quick just cut the sugar.

From Newsweek:

A healthful diet includes “good fats” and “good carbs.”  Good fats such as the omega-3 fatty acids are contained in fish oil and in some nuts and seeds, including walnuts, flax seeds, and canola oil (but not olive oil).  Good carbs are found in unrefined, whole foods such as fruits, vegetables, whole grains (whole wheat flour and brown rice), and legumes. Besides being low in harmful substances, these good fats and good carbs have literally thousands of protective nutrients that help protect against coronary heart disease as well as many of the most common cancers such as prostate cancer, breast cancer, and colon cancer.  These include phytochemicals, bioflavonoids, carotenoids, retinols, isoflavones, genistein, lycopene, and so on. These protective nutrients also enhance immune function and help to slow the aging process.

Why are too many refined carbohydrates bad for you?  The fiber and bran found in unrefined “good carbs” are removed when sugar cane is refined into sugar, or whole wheat flour is refined into white flour, or brown rice is refined into white rice.  Because of this, you can consume large amounts of these “bad carbs” without getting full, since fiber and bran are very filling.  Also, fiber and bran cause your food to be absorbed more slowly from your stomach and intestines into your bloodstream.  When the fiber and bran are removed, your food gets absorbed very quickly, causing your blood sugar to spike to high levels.  This, in turn, stimulates your pancreas to make more insulin.  Insulin accelerates the conversion of calories into triglycerides (fat).  Over time, repeated insulin surges may lead to insulin resistance in some people which, in turn, may promote diabetes.  

Just a question for you all .Do any of use use weight lose pills like Hydroxycut or Hoodia? Just like to know if anyone has had any success with any types of pills like this. I know it is not a substitute for doing exercises but any little bit will help.

04/17/2007

B-fast

Slim Fast
Serving Size 11 oz
Calories  230
Total Fat 2g
Total Carbohydrates 44g
Protein  10g

Lunch

Turkey breast Tortillas
Serving Size 1
Calories 240
Total Fat  8g
Total Carbohydrates 26g
Protein 13g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g


Dinner

Chicken, Breast, Meat Only
Amount Per Serving 1/2 breast x2
Calories 120
Total Fat 3g
Total Carbohydrates 0.0g
Protein 27g

String Beans
Serving Size 1/2 cup x2
Calories 30
Total Fat 0.5g
Total Carbohydrates 6.0g
Protein 1.0g

Brussels Sprouts
Amount Per Serving 1 cup x2
Calories 65
Total Fat 0.6g
Total Carbohydrates 13g
Protein 6g


Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g


Snack

Slim Fast
Serving Size 11 oz
Calories  230
Total Fat 2g
Total Carbohydrates 44g
Protein  10g

Total today   Cal, 1590  Fat, 30  Carbs,178g   Protein, 163g


04/18/2007

B-Fast


SOUTH BEACH DIET BREAKFAST WRAPS BREAKFAST WRAPS DENVER-STYLE
Serving Size 1- 130g
Calories  210
Total Fat  8g
Total Carbohydrates 22g
Protein 17g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.2g
Total Carbohydrates 13g
Protein  31g

Lunch

Chicken Sausage
Serving Size 1- 85g
Calories 160
Total Fat 8g
Total Carbohydrates 4g
Protein 19g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.2g
Total Carbohydrates 13g
Protein  31g


Dinner
Beef, Ground, 85% Lean Meat / 15% Fat, Patty
Amount Per Serving 1 patty
Calories 193
Total Fat 12g
Total Carbohydrates 0.0g
Protein 20.0g

Chicken Sausage
Serving Size 1- 85g
Calories 160
Total Fat 8g
Total Carbohydrates 4g
Protein 19g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g



Snack
Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g

Total today   Cal,1643     Fat, 56  Carbs,82   Protein, 199


04/19/2007

B-fast

SOUTH BEACH DIET BREAKFAST WRAPS BREAKFAST WRAPS ALL AMERICAN
Serving Size 1-130g
Calories 230
Total Fat 9g
Total Carbohydrates 22g
Protein 19g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g

Lunch

Subway 6" Turkey Breast Sandwiches on whole wheat
Calories 280
Total Fat 4g
Total Carbohydrates 46.0g
Protein 18.0g


Dinner

Chicken, Breast, Meat Only
Amount Per Serving 1/2 breast
Calories 120
Total Fat 3g
Total Carbohydrates 0.0g
Protein 27g

Chicken Sausage
Serving Size 1- 85g
Calories 160
Total Fat 8g
Total Carbohydrates 4g
Protein 19g

Brussels Sprouts
Amount Per Serving 1 cup X2
Calories 65
Total Fat 0.6g
Total Carbohydrates 13g
Protein 6g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g


Snack

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g




Total today   Cal,1610   Fat,39   Carbs, 133  Protein, 188



04/20/2007

B-Fast
SOUTH BEACH DIET BREAKFAST WRAPS BREAKFAST WRAPS DENVER-STYLE
Serving Size 1- 130g
Calories  210
Total Fat  8g
Total Carbohydrates 22g
Protein 17g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g


Lunch

Turkey breast Tortillas
Serving Size 1
Calories 240
Total Fat  8g
Total Carbohydrates 26g
Protein 13g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g


Dinner
Chicken of the sea Salmon Steak orange glaze
Serving Size 1 pouch
Calories 170
Total Fat 1g
Total Carbohydrates 14g
Protein 25g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g



Snack
Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g

Cashew Nuts
Serving Size 1/4 cup
Calories 160
Total Fat 13g
Total Carbohydrates 8g
Protein 5g

Total today   Cal, 1700   Fat, 50  Carbs, 122  Protein,  183



04/21/2007

B-Fast


Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g


Lunch

Turkey Italian sausage
Serving Size 1 link
Calories 140
Total Fat 8g
Total Carbohydrates 0g
Protein 15g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g


Dinner
Chicken, Breast, Meat Only
Amount Per Serving 1/2 breast
Calories 120
Total Fat 3g
Total Carbohydrates 0.0g
Protein 27g

Domino's Pizza, Pizzas: Crunchy Thin Crust (12"), Cheese only
Amount Per Serving 1/8 pizza
Calories 130
Total Fat  7 g    
Total Carbohydrates 14 g    
Protein 5 g

Vegetables, Mixed
Serving Size 1/2 cup
Calories 40
Total Fat 0.g
Total Carbohydrates 8g
Protein 1g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g



Snack
Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g

Cashew Nuts
Serving Size 1/4 cup
Calories 160
Total Fat 13g
Total Carbohydrates 8g
Protein 5g


Total today   Cal,1510   Fat, 50g   Carbs, 82g   Protein, 177


04/22/2007

B-Fast
Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5.g
Total Carbohydrates 13g
Protein  31g


Lunch

Melons, Cantaloupe, Watermelons
Amount Per Serving 1 cup cubes X2
Calories 54
Total Fat 0.3g
Total Carbohydrates 13g
Protein 1g

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g


Dinner

Chicken, Breast, Meat Only
Amount Per Serving 1/2 breast X2
Calories 120
Total Fat 3g
Total Carbohydrates 0.0g
Protein 27g    

Picante
Amount Per Serving 2 TBSP X2
Calories 10
Total Fat 0g
Total Carbohydrates 2g    
Protein 0 g    

Whey Protein powder and 2% Milk low fat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g



Snack
Smart Pop, Kettle Korn
Amount Per Serving 1 whole bag
Calories 130
Total Fat 0 g    
Saturated Fat 0 g    
Total Carbohydrates 26 g    
Protein     3 g

Cashew Nuts
Serving Size 1/4 cup
Calories 160
Total Fat 13g
Total Carbohydrates 8g
Protein 5g

Whey Protein powder and 2% Milk lowfat
Calories 230
Total Fat  5g
Total Carbohydrates 13g
Protein  31g



Total today   Cal,1578  Fat,40g   Carbs,116g   Protein, 188g





Start of this week Weight  at  221lbs End of the week Weight at  215lbs
Body fat  36% at start of week. Body fat 35 % end of week



I have also been drinking about 1 gal of  Tea a day at lest that much since Thursday It's all been Green tea that I've drank before that it was black tea with Spleanda added to it I also added Spleanda to the Green tea. I have also added a Multivitamin "One Source for men"I'm switching to 1% Milk next week to lower the cal a little and also between me drinking 4 cups of milk a day and my kids we go though about a gal ever other day.

I did not do much of a workout this week other then doing day to day things( Unless you count walking around walmart with three kids for 3 hours and 45 mins exercises!) Mostly to get my body use to the lose of cal. I did just start on Friday doing a little lifting to get my arms past the point where you are sore for a few days after you lift. On Friday, Saturday and Sunday I did cruels in a pyramid started with doing 30 reps with each arm then dropped the reps by 5 until I got down to doing 5 reps . I did this twice a day and after each set I did 25 elevated push ups with my feet higher then the rest of my body. My arms hurt but I hope I got most of the rust out those few days.


So far my wife has told me on Saturday how much flatter my gut is looking she wanted me to get on the scale and see my weight but I'm going to wait until Monday morning. I feel a lot better then I have in a long time its been a week since I have had a beer and I'm doing just fine without it.