Tuesday, January 4, 2011


Warm up: row 500m, then body weight complex x's 2

Str: Bench Press

Workout:  "Blast Off"

Run 800m

Tonight I will attempt to give you as much info on New Years Nutrition as possible.  Where to start?  First let me say that the information I'm giving you comes from my own personal experience of dropping from a heavy 225lbs to an athletic 181lbs.  With that said, understand that I am not a scientist nor or a nutritionist.  I am just a guy that did a lot of "reading and learning" and used what I learned to get 44lbs of weight loss.
Ok, Here I am around my heaviest at 225-230.  This is the best shot that I can find, but you can see it in my face a pretty good bit.  I had a pretty big gut and honestly I remember not being able to run for more than 10min.... and that was only one mile.  So, nutrition wise what did I do to change my appearance.

1. Cut out ALL soft drinks and sports drinks.  All of these drinks contain empty calories and at 225 I needed to cut calories.
2.  No fast food.  Most if not all fast food is a heart attack in a sack, so I stayed away from that as well.
3.  Limited alcohol to 3-4 drinks per week.  I usually saved all these drinks till saturday at the Keg and Barrel :)
4.  Cut out most if not all dairy (milk, yogurt, cheese) and limited my grain (cereal, bread, pasta, rice) intake.  By limit I mean I almost cut them out completely.  I can remember eating a few subway sandwiches but I mostly lived on the following: eggs and bacon or a smoothie from smoothie king for breakfast, a small protein bar or an ostrim stick for snack (ostrim is like beef jerky), a salad from Caliente Grill for lunch ( I didn't use dressing, instead I put Guacamole and hot salsa for moisture), again I used protein shake, bar or a combo pack of almonds, beef jerky for snack again, then dinner was usually a meat and a bunch of vegetables.

I didn't know about the paleo diet (google it) or the zone diet (google it) but I knew I needed to cut out processed carbs ie things that you can not grow, things that are man made.  People have a hard time letting go of breads and cereal type stuff because we have been told for so long that it is good for us.  "Whole Grains" are good for you.  Ok, I get it.  Believe me I do.  We live in the south and sweet tea, fried foods, corn bread and dinner rolls are a staple.  Believing in this got me to 225lbs.  If you continue to do the same thing you will continue to get the same results.  Its that simple.  You can not be mad at anyone but yourself if you continue to follow the same old pattern and refuse to give change a chance.  I have a list of foods under the nutrition link on the right and if you google the paleo diet you will find more information than you can shake a stick at.

5 meals a day, cut out bread and dairy and drink nothing but water and you are on the right track.  Meat, Vegetables, Fruit, Nuts and Seeds.  If you have any questions please feel free to post them to the comments section and also give me an email or a face book message.  I will gladly answer all your questions to the best of my ability.  I'll write more on this later.  Here is a photo of me at 181-185.

3 Shout out:

Melanie said...

From chubbo to muscle-o HAHA! COOL! Nuts and seeds??? Can I have some ideas?

versussuccessstories said...

raw macadamias, almonds, pecans, walnuts were the ones that I used.

BConn said...

One day I will be there! And when I reach my goal I might just run down hardy street in a Borat thong! Thanks for your assistance and hard work at the gym Steve! I have never been able to stick with a diet and accomplish actual real results until now, you are da man!

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