I got a new meal plan

Here's what my personal trainer friend told me to follow.

Heres what I do with my "athlete clients" that still need to perform while seeing results.

-100 grams of carbohydrates per day. This will give you the energy you need. Try to make the carbs low glycemic/ high in fiber. Do about half your carbs for breakfast, (then depending on when your working out), about 25 grams pre workout and 25 grams post workout. If you are working out in the morning, do 50 grams before for breakfast, then 25 at lunch and 25 for afternoon snack.No carbs after your afternoon snack.
Example: keep it simple: Each bread/ oatmeal/ grain= 25 grams each, Each peice of fruit roughly= 25 grams. Personally, I do 2 grains and 2 fruits per day.

Breakfast- Oatmeal w/ berries and 2 eggs
or muesli ( i make my own with whole oats, little juice, walnuts, apples, raisens- soaked overnight then add strawberries, plain yogurt and sliced almonds) w/ 2 eggs

snack- light string cheese and almonds or laughing cow cheese w/ celery

lunch- salad w/ lean protein ( be careful of the dressing) or 1/2 sandwich and side salad

snack- peice of fruit, cottage cheese w/ tomatoes, nuts, or sliced turkey, etc.

dinner- lean protein, salad, and veggies

Tips:
-Green vegetables are a freebee, you actually burn more digesting them than you are taking in.
-Drink lots of water- half you body weight in ounces (150 lbs= 75 ounces)
-Be careful not to drop you calorie intake too much. Low carb usually equals low calories = weight loss in beginning but quickly plateaus and slows metabolism and low energy.
-Think lean proteins, green vegetables, fruits and high fiber grains in moderation.

I hope this helps. Let me know if this helps and if there is anything else I can do.

Also, my clients that have seen the best results, I have them do one hour of cardio per week for every decade they have been alive. So, a 40 yr old would do 4 hrs of cardio per week. Us mountain bikers can do that in one weekend ride, so I dont count that. I do 4 hrs a week of cardio not counting my mountain biking. This may not work with a full time job and family, but start some cross training like trail running or stairs. Your biking strength will sky rocket.

Good Luck,

Sounds easy enough. So easy that I had a breakfast of oatmeal and two eggs and a handful of blueberries. Funny thing was, I was so full! Plus I have energy again! Tonight the plan is to do the spin bike, hopefully I can find my heart rate monitor.

Christmas has come and gone

Well this was a rough week for me eating wise. I managed to stay on my diet. But I gained a pound because I didn't exercise at all this week. I was heavily craving chocolates and even tried to find some sort of low carb option...but no luck.

One thing I'm finding out with this diet, is that I have NO energy what so ever. I go bike riding and I'm tired after a few miles. Not winded, but my legs and arms are mush, no energy left.

So I talked to a friend of mine who is a Personal Trainer, and he told me to email him and he'll set me up on some sort of diet plan that will help me have more energy so I can train and lose weight at the same time. I better email him today!

One week later on the high protein diet

Guess what, I lost 5lbs after 1 week on the high protein diet. With this rate, I should be at my target weight in a few weeks.

Not as puffy today

Today is my third day on my diet. No pills involved, just 2 days of exercise and a high protein diet. Well guess what, I lost 3lbs already! Not bad for 2 days.

no more light headed and dizzy feelings

So in my two days of doing my high protein diet (HPD). My dizziness and feeling light headed have subsided. I was afraid those were symptoms to diabetes. I've talked to people that have diabetes and they all concurred that what I was experiencing were signs of something bigger.

After eating barely any carbs the last two days I, my body feels good. I haven't felt lethargic at all. In fact I actually have some energy. I guess my body is using up my fat stores for energy. One thing I do like to indulge in is an occasional diet coke or coke zero...oh man that stuff is great!

I haven't worked out tonight. I figured I'll try, if not, no biggie. I'll make sure I get some time in tomorrow on the spin bike while my wife goes jogging. Yeah I know what you're thinking, why not jog with her...well I can't. My version of "running" is her version of fast walking.

Two birds with one stone

While I was watching TV, I hopped on the spin bike for about 40 minutes.

Since I'm on the high protein diet,. HPD, I've consumed more meat today than I have in the last 2 years. My stomach is getting used to it and so is my butt. I had some chicken made with the George Foreman Grill, and one beet. That meal gave me the runs. Then about an hour later I had 2 small pieces of beef jerky. So far so good, no rumble in the tummy...

I really wished that there was a magic pill I could take to get rid of all this weight. I often find myself panicking when it comes to food. For example today I was worried about what I would eat from the time I woke up. I kept thinking about my meals and what I would do. As soon as I got some pre-made chicken from Trader Joe's I panic feelings were gone.

Here's the kicker, since I'm eating nothing but chicken and barely any carbs, I'm content. I'm not up and down like a roller coaster regarding my hunger and mood, thus no emotional eating. But I'm not immune with wanting something sweet. Just earlier I was craving something chocolatey. Even this evening Iwas thinking about how nice it would be to have some ice cream. But I refrained and managed to be ok.

spell check didn't work!

turns out I misspelled my blog name. It's myweightlossproGESS.blogspot.com. I meant to put an R there but I didn't catch it. Oh well, its here so I GESS I'll deal with it.

Well this is embarrassing

It's been MONTHS since I've last posted. Well it happened, I gained a few more pounds.

What started off as something I thought would help me racing, yes I gained weight to enter the Clydesdale Class for downhill mountain biking. I told myself that I'd be losing the weight once racing is done.

Just this Sunday, we had our awards banquet and I received my championship trophy and a jersey, an XL.

So I made the decision last week that I'd be hitting the gym again and riding my bike to work. Oh and one more thing, I'm eating meat again. It's been almost 2 years since I've had any meat and today I started. Why? Simple really, I wanted to get on a high protein diet (HPD). A few years ago, I lost 35lbs while doing a HPD. My first week I actually lost 10lbs! So now that I'm am back being heavy, 211lbs as of this morning. I basically brought out the big guns and decided to eat animals again.

It's taking me some time to get used to, I mean this is my first day and all. Well I've got a few more days of this, 6 to be exact to see if this HPD is something that works.

lost focus

It's been about a week since I've posted and even done any kind of exercise. I took days off from my 200 daily pushups because I was sore from 3 consecutive days. I ate terribly and I saw how stress/emotions played with how I ate.

Work stuff sucks...and I found myself eating to feel better...I'm going mountain biking tonight, I'll be in poor shape, but at least I'm going.

struggling

I find myself struggling with wanting to eat sweets. Been ravenous at times...

Last night I did about 110 push ups. I wanted to do more, but I couldn't. But I did push out 50 straight push ups in the very beginning and did 20-30 intervals after.

1 Week, not so bad.

Today marks the first week of my weight loss progress. I'm happy to say that I lost 2lbs. Yeah, I am now at 206lbs. I know earlier this week I dropped down to 204, but I'm sure that was all water weight.

I think its working

Thursday night, the good wife and I went on a 12 mile mountain bike ride. She's been running 4-6 miles a couple times a week, so that means she is super shape. Me on the other hand...well not so good. I was injured for about 4 weeks, that meant no riding. So when I finally got on the bike, I had a tough time on the trail. Lungs were burning, legs were cramping...and I loved it!

This morning I woke up and weighed myself to see how my weight loss progress was going. I'm happy to report that I've lost 4lbs this week! Not bad for the first 5 days.

I'll officially weight myself on Monday and see what the scale says. But right now I'm pretty encouraged.

I even made some good decisions too. For example, today the office is making Fajitas...since I don't eat meat, I decided to opt out. But I also wanted to contribute, just so I'm not made to be the odd man out. Anyhow, I went to the grocery store to get a dessert. I saw a Pecan pie and thought this was great choice...but I love Pecan Pies...so I piked an Apple Pie instead. That way I know I wouldn't eat since I'm not a huge fan of apples...

Tomorrow is scheduled to have a nice 2-3 hour long bike ride, then a funeral. Let's see how well I do with all that climbing. I'm sure I'll do well since I'm 4lbs lighter!

Last night and this morning.

So last night after church, the good wife suggested we take the kids to McD's for some shakes and hot fudge sundaes.

Though it was a bit of a struggle, I was a good boy. I had a yogurt parfait. I'm sure its just as bad, but mentally I felt like I had a victory.

This morning I made myself iced coffee and a breakfast burrito...mmm

Not as bloated today

Yesterday morning I weighed in at 208lbs and my water was 50%. I knew I was just retaining water from the weekend.

So I made sure I drank plenty of water to flush me out. This morning, I got on the scale, I am down to 206lbs and my water was a bit lower...I can't recall the actual number.

Woke up really late and didn't have enough time to make b-fast, so I grabbed an iced coffee at Coffee Bean and an Nectarine from home. So far I'm not hungry. I'll head home for lunch to eat a tofurkey sammich or something like that.

By the way, I did 130 pushups last night and went on a nice walk with my kids...exercise is not such a bad thing.

Ending the first day

I survived a full day...well almost. For dinner, I made some shrimp with this marinade that is usually used for a popular Pinoy food, Tocino. I had some white rice, I know, brown is better, along with a bunch of home made kim-chi.

But guess what, I went for a walk. Yup I gathered my 2 daughters and our feisty guard dog and took a 30 minute walk around the neighborhood.

So far so good...

Well breakfast didn't go as well as I had hoped. I wanted to get some gets and stuff, but because of time, I only made my iced coffee. But I did have a Nectarine, and 2 small pouches of trail mix. Surprisingly, I was satisfied.

Then for lunch I had 1.5 Tofurky Sandwiches at home and a handful of fresh cherries.

Today's the first day

Good morning,

Today is the first day where I conscientiously make an attempt in losing some weight. I weight myself this morning and I am at 208lbs with 50% of water. Not sure what that meant since this new fancy scale we got takes provides that info....

So what's for breakfast? I'll have some iced coffee made with espresso, half and half and 2 packets of Equal. I'll make 2 eggs and toast. I'll make sure to bring some nuts at work to hold me over until lunch time.

Welcome to My Weight Loss Progress

My name is Chubby Holmes. So what's this blog about? It's about my weight loss progress. I've struggled for years with emotional eating and making poor food decisions. For years my weight has gone up and down, but as of late, its been going up.

In 2009, I started racing downhill mountain bikes. But let be back track, before the race series, I weighed in at 185lbs. I basically let my self go and used the excuse of my weight gain because I was going to enter in the 200 Club (you have to be over 200lbs to enter the category). I did fairly well with racing, I won the championship. But my health suffered because of it.

Now in the summer of 2009, I'm at 205lbs. At one point I did get up to 214lbs...heavy, but I've been heavier in the past, 220lbs. Mind you I'm only 5'7" and that's on a good day.

So where am I going now? I'm hoping that I can consistantly document my weight loss progress, not to show off, but as a form of accountability.

Just last night, I was feeling really frustrated with myself. Things about my career, weight and etc really started to get me down. So I told my wife that I wanted to "reinvent myself." Not really sure which area of my life to go after first...since there's a long list. I decided to tackle on the most obvious area, and that's why we're here.

Anyhow, I'm no licensed what ever, so don't try and immitate my methods for weightloss, I'm merely sharing what works for me.