How bad do I want it? (Updated with Outline for Diet)

[Dunwich]

First off, hello to everyone on my first day.

The stickies section has been a rather interesting and excellent read so far. I am sure that combined with same specific questions regarding fine tuning my diet I will be able to meet my goals.

Alittle about myself: I am currently 221 and really want to see a lean and mean 185 by mid 2007. My wife and I both are going on eight months smoke free and she hit the gym with the money we have saved. She has shown real dedication and has dropped from 150lbs to 125lbs and is going full bore for 110. She has been such an inspiration for me that I really want to meet this goal not only for my own self esteem, but to insure that we go into our 14th year of marriage in 2008 at our fighting weight for the next 14.

I have been doing my best to follow the 7 habits.( I was pointed to Berardi's website about a month ago.) and have managed to knock out most of the junk in my diet. I have started incorporating a multivitamin and fish oil capsules in with my morning meal, based off of suggestions from some friends. One mentioned flax seeds and I found that our local supermarket actually carries flax seeds unground. I imagine I could just get a small coffee grinder and grind them for incorporating into dishes. My question is...what do they really taste like and would I be better served getting them in some other form such as capsules (which I have found as well.) The unground were cheaper, but if they are bitter as hell or something, the extra money for caps might just be worth it. Also, for someone eating mainly clean meals of lean protein and vegetables heavy on the spinach is flax still worthwhile?

If this has already been covered in another thread, please forgive me. I'll try to be lavish with the search function in the future. There seems so much to get your head around.

So, this year is really gonna be about how bad I want IT. IT being better health, higher self-esteem and a better healthier platform for a long future with the best woman I could have asked for. (Now I know someone is gonna give me crap about the sentiment, but when you get your hands on a great partner and fine piece of ass...you respect the partner and love the hell out of the ass.:icon_twis )

 

[TheMatrix]

joining the newyears fad eh?

 

[Clint07]

First off, hello to everyone on my first day.

The stickies section has been a rather interesting and excellent read so far. I am sure that combined with same specific questions regarding fine tuning my diet I will be able to meet my goals.

Alittle about myself: I am currently 221 and really want to see a lean and mean 185 by mid 2007. My wife and I both are going on eight months smoke free and she hit the gym with the money we have saved. She has shown real dedication and has dropped from 150lbs to 125lbs and is going full bore for 110. She has been such an inspiration for me that I really want to meet this goal not only for my own self esteem, but to insure that we go into our 14th year of marriage in 2008 at our fighting weight for the next 14.

I have been doing my best to follow the 7 habits.( I was pointed to Berardi's website about a month ago.) and have managed to knock out most of the junk in my diet. I have started incorporating a multivitamin and fish oil capsules in with my morning meal, based off of suggestions from some friends. One mentioned flax seeds and I found that our local supermarket actually carries flax seeds unground. I imagine I could just get a small coffee grinder and grind them for incorporating into dishes. My question is...what do they really taste like and would I be better served getting them in some other form such as capsules (which I have found as well.) The unground were cheaper, but if they are bitter as hell or something, the extra money for caps might just be worth it. Also, for someone eating mainly clean meals of lean protein and vegetables heavy on the spinach is flax still worthwhile?

If this has already been covered in another thread, please forgive me. I'll try to be lavish with the search function in the future. There seems so much to get your head around.

So, this year is really gonna be about how bad I want IT. IT being better health, higher self-esteem and a better healthier platform for a long future with the best woman I could have asked for. (Now I know someone is gonna give me crap about the sentiment, but when you get your hands on a great partner and fine piece of ass...you respect the partner and love the hell out of the ass.:icon_twis )

The ground seeds don't taste bad. Just use a cheap coffee grinder and throw themin stuff. Otherwise good luckl. Sounds like you have the basics under control. Just make sure your workouts are solid and you should be good to go.

 

[Dunwich]

joining the newyears fad eh?

If by fad you mean wanting to stop feeling like a lumpy sloth or having my cloths fit properly a fad then yeah, I guess I am. Although I really want this to be a lifestyle change more than a quick fix. My father is overweight and working through his second heart attack. Heart disease runs in my family along with cholesterol problems and high blood pressure.

Throwing aside any desire to grow old with my wife, I would also like to start taking BJJ as not only a means of great exercise, but to help me better understand this sport that I have taken such a liking to. But thanks for the encouragement there Matrix. It's nice to know that people can still be courteous to someone that has given them no offense.

 

[Clint07]

If by fad you mean wanting to stop feeling like a lumpy sloth or having my cloths fit properly a fad then yeah, I guess I am. Although I really want this to be a lifestyle change more than a quick fix. My father is overweight and working through his second heart attack. Heart disease runs in my family along with cholesterol problems and high blood pressure.

Throwing aside any desire to grow old with my wife, I would also like to start taking BJJ as not only a means of great exercise, but to help me better understand this sport that I have taken such a liking to. But thanks for the encouragement there Matrix. It's nice to know that people can still be courteous to someone that has given them no offense.

lol use it as motivation. Show him you mean business.

BJJ or somethign would be a great addition since it's exercise that you will enjoy so you will be more inclined to keep doing it.

 

[Tsalmaveth]

deleted for stupidity

 

[Dunwich]

I'll be posting my initial dietary plan by the end of the week for critiquing prior to the implimentation on the 1st as part of my 12 week test.

 

[NastyKimura]

Good luck man. I know dieting and exercise can be a bitch, but it sounds like you have the proper motivation.

 

[Dunwich]

Good luck man. I know dieting and exercise can be a bitch, but it sounds like you have the proper motivation.

Thank you. I'm actually looking forward to the next three months

 

[lefthanded]

good luck just remember how you want to look and feel,this has kept me away from the junkfood and in the gym.you can do it!

 

[jk3004]

Actually, and I'm suprised Clint didn't say it - I'd just drop the flax seed all together. It's a laughable comparassion between flax and fish oil. The amt of flax that your body actually converts into omega 3's is miniscule (since the body can not effectively convert flax into omega 3's) compared to readily available and more cost-effictive fish oil. Be sure you are getting between 6-10 g's of Fish oil every day, split up into 2-3 different times. (6-10 seems to be the magic numbers around here).

 

[Dunwich]

Here is the basic pre-outline of the diet and schedule for the next three months.

7:30am:

1 multivitamin (Equate for Men)
2x Fish Oil Capsule 1,000mg
1 Flax Seed Oil Capsule 1,000mg
2x Glucosamine (FlexoFactor)

8am:

1 packet of Kashi Instant Oatmeal mixed with water
1 cup of Frozen Mixed Berries (Blue, Rasp and Black)
2 tbsp Honey
1 scoop of Protein Powder (Not sure which one to go with yet.)

Or

Turkey Breakfast Wrap containing
2x scrambled Omega-3 eggs (olive oil to scramble)

 

[Dunwich]

Hello? Anyone? Either this diet looks ok so far or it's so ridiculous that it has stunned your fingers while your brain tries to cope with the depth of it's wretchedness:icon_conf

 

[Clint07]

It looks like you definatly have the right idea. Most everything looks pretty solid.

A couple of things I would do:
* Trade the kashi instant oatmeal for a jug of plain old fashoined oatmeal. It's cheaper and eliminated a couple hidden sugars (If you like it a finer texture just throw a bunch of it in your blender or a food processor for a few seconds)

* Either avoid the applesauce or atleast find some with no sugar added. Also make sure to find yogurt with less sugar (yogurt is great for you but some are packed with sugar)

* Keep an eye on your fruit intake. I would say try t out the way it is and if your not losing the weight like you would like start replacing some of the fruits with veggies (Veggies are just lower calorie per volume)

* Also you might want to look into John Berardi's "Gourmet Nutrition". It has tons of 7 habits compliant recipes and will give you some variety to work with.

 

[Dunwich]

It looks like you definatly have the right idea. Most everything looks pretty solid.

A couple of things I would do:
* Trade the kashi instant oatmeal for a jug of plain old fashoined oatmeal. It's cheaper and eliminated a couple hidden sugars (If you like it a finer texture just throw a bunch of it in your blender or a food processor for a few seconds)

* Either avoid the applesauce or atleast find some with no sugar added. Also make sure to find yogurt with less sugar (yogurt is great for you but some are packed with sugar)

* Keep an eye on your fruit intake. I would say try t out the way it is and if your not losing the weight like you would like start replacing some of the fruits with veggies (Veggies are just lower calorie per volume)

* Also you might want to look into John Berardi's "Gourmet Nutrition". It has tons of 7 habits compliant recipes and will give you some variety to work with.

Tip #1: Thanks for the info. The Kashi was something I already had experience with as it is what I currently have in the morning and it quick, but I will try to other. Anything to help the effort is always worth trying.

Tip #2: I will have to check what kind my wife is currently buying. She uses it for her own snack at home and is being alot more careful about surgar content for me as well as her so I think this one may already be a go. I never really gave much thought about the sugar content in yogurt, but I will try to be more vigilent the next time I go to purchase some.

Tip #3: Hmm. I'v grown to rather love berries now since I have been making smoothies off an on. If it becomes an issue, this will might be a hitch in my plan. Hopefully increased exercise will compensate. I also love the energy I seem to have after having some fruit. I know that is probably just the sugar, since I rarely eat sugary snacks such as candies, cakes and such.

Tip #4: I saw that article. I also have his recent PDF on gourmet desserts. I'm actually, and with atleast a smidge of humility, a rather good cook and do most of the cooking at my house so I would have no problem creating tasty and nutritious meals. My main thought though was to keep it K.I.S.S till I had developed better eating habits overall as well as brought my body more in line with my goals. I fully intend to not only continue researching excellent recipes to incorporate into my selection, but am interested in seeing what I can create on my own. This would most likley be more of a focus on the second 3-month push.

I know I seem to be making this more elaborate and planned than I need to, but OCD aside, the better I have this planned out the more likely I will be able to stick to it with the least amount of slippage.

 

[Clint07]

Tip #4: I saw that article. I also have his recent PDF on gourmet desserts. I'm actually, and with atleast a smidge of humility, a rather good cook and do most of the cooking at my house so I would have no problem creating tasty and nutritious meals. My main thought though was to keep it K.I.S.S till I had developed better eating habits overall as well as brought my body more in line with my goals. I fully intend to not only continue researching excellent recipes to incorporate into my selection, but am interested in seeing what I can create on my own. This would most likley be more of a focus on the second 3-month push.

You might be confused on this one. Gourmet Nutrition is his cookbook. Some of his recipes are available in articles but not as many as in the actual cook book.

Also don't forget the recipe sticky at the top and the food network's George Stella is pretty good (all of his stuff is low carb and fairly easy to adjust to be 7 habits friendly)

 

[Dunwich]

You might be confused on this one. Gourmet Nutrition is his cookbook. Some of his recipes are available in articles but not as many as in the actual cook book.

Also don't forget the recipe sticky at the top and the food network's George Stella is pretty good (all of his stuff is low carb and fairly easy to adjust to be 7 habits friendly)

Once again thanks for the tips.:icon_idea

 

[oyaji poi]

I'd like to echo the sugar content tip. When i saw the low-fat yogurt, the first thing I thought of was sugar. An option would be to buy only plain yogurt and add berries and/or protein powder. Choclate is good. You can also add a Greens powder to your plain yogurt-protein powder blend. A somewhat tasty way of sneaking some "veggie" nutrition in with your protein based snack.

I've never really had to lose fat, so it's not really something I can say I know much about. But from what I've read, controling your sugar/simple carb intake is key. Best to eliminate sugar and simple carbs completely and keep whole grains to a minimum. Such as breakfast and after you workout only. The rest of the time is brocolli, spinach, other veggies. I shred spinach and use it in place of rice or pasta. So tomato sauce or curry sauce with chicken go on top of raw shredded spinach. The heat from the sauce cook the spinach just enough. After a few days the carb cravings go away, or are controled by a morning and a pre and post workout fruit.

If you do eat fruit, eat it raw and preferably with a protein source. I like to eat an apple and beef jerky, they go together well for some reason. Or an apple and canned tuna with olive oil and tabasco and salt. Apple sauce would be out, and of course all juice.

That's about all I can contribute I think. Just keep your simple carbs low or cut them entirely, don't rely on low-fat to help you, and follow the 7 habits.