24 hours of feasting

24 hours of feasting

Okay, okay.  It’s more like 8 hours of eating, since I intermittent fast (basically just skip breakfast).

One of the things that helped convince me that I could handle this diet thing was 24 hour eating videos.  I didn’t actually video myself eating today, but I ate what seems like an enormous amount and still kept it under 1800 calories.  So I’m going to share all of the food that I ate today.  If you’re new to this whole tracking your calories thing, try logging the food here in MyFitnessPal to check my work.

I woke up at 7 am and then went back to sleep until 8.  Then I took care of the kids while Jen got her hair done.  The kids and I started playing computer games, and it was 1pm before Jen got back home.

Snack/Breakfast

At 1:30, I had a Diet Cherry Dr Pepper and a banana.  It was 121g without the peel.  That was enough to stave off my hunger for another hour while I got the kids fed and made lunch for Jen and me.

Lunch

By the time lunch was done, and I sat down to eat, it was 2:30.  I had

  • 400g of chicken breast (weighed raw).  Slice it lengthwise so you get two thinner pieces.  Salt both sides and sprinkle with Ranch powder.  Sautee said chicken in 2g of Kerry Gold butter.
  • 369g of Russet potato wedges. (I estimate 1 tsp of olive oil)
  • 54g of Ketchup
  • 100g steamed broccoli
  • One Choceur (Aldi’s brand) Milk Chocolate Caramel

Macros for lunch

  • 1051 calories (including the banana)
  • 107g protein
  • 123g carb
  • 13g fat

Dinner

I actually planned out dinner before lunch.  Corban had asked for Taco Friday a couple days ago, so I already had a pretty good idea of what I was going to eat. Instead of a taco, I made mine into taco salad.  Started cooking around 6:45 and finished eating around 7:30.

  • 4 oz organic grass fed ground beef (from Aldis) with taco seasoning and 25g of onion
  • Finlandia reduced fat cheddar (2 slices)
  • Tomatoes 100g
  • 5 black olives (sliced)
  • Friendly Farms Brand Nonfat Greek Yogurt 80g (different brands of Greek yogurt vary wildly in their protein/sugar content; this brand has the most protein and least sugar of all I’ve tried)
  • Little bit of taco sauce
  • Kirkland Organic Tortilla Chips 28g

I didn’t track the taco seasoning or the lettuce.  This is a great flavorful (albeit relatively small meal).  You could use sour cream or low fat sour cream, but I use the Greek Yogurt mostly for its protein content to hit my macros.

Macros for Dinner

  • Calories 594
  • Protein 45g
  • Carbs 29g
  • Fat 34g

Dessert

After dinner, I went for a walk.  After walking, I had dessert (about 8:30).  I’m still 10g of protein short, so it’s time to Release the Secret Weapon!!

Halo Top Ice Cream!

This stuff is some kind of magic.  One cup of ranges from 120-180 calories (about half the calories of normal ice cream) AND it has relatively high protein (10-14g per cup).  AND it tastes really good.  Here in South Florida, you can buy it at Target, Walmart, and Publix.  Someone I know in Tarpon Springs says his Costco carries it (sadly, mine does not).  People also report buying it at Krogers (we don’t have any down here).

I’ve been working my way through the flavors.  Tonight was S’mores.  I rank it third of the three flavors I’ve tried so far.  It has small chocolate chips in it, and they get stuck in my teeth (same reason I don’t like mint chip).  So far, my favorite flavor is cookie dough followed by peanut butter cup.  Once I’ve tried all the flavors I can get locally, I’ll post my full ranking.

Macros for Dessert

  • Calories 160
  • Protein 10g
  • Carbs 32g
  • Fat 5g

Halo Top Alternatives

Okay, you don’t actually have to buy specialty ice cream.  You could have gotten the same effect from eating 50 more grams of chicken breast and 2 Oreo cookies.  Regular ice cream can also be an option, but you only get to have half a cup (usually about 100g) for 130 -160 calories.  The nice thing about the specialty ice creams is that you can eat more of it than traditional ice cream, so you feel less deprived.  And the extra protein does mean that you can be a bit more flexible with the rest of your day.

So here are a couple other low calorie Ice Creams/Yogurts

  • Yasso makes several different products.  The one I’ve had is a cookie dough frozen yogurt bar.  It’s 100 calories and has 5g of protein.  Tastes very good.  They have them at Walmart and BJs near me.
  • Englightened produces a low calorie, high protein ice cream and ice cream bar.  I haven’t personally eaten them yet, but a friend says he likes them better than Halo Top.

Final notes

My total calorie count for the day is 1771 calories with 159g protein, but I’m probably over estimating my fat intake since I drained the taco meat and overestimate my oil spray.  On the other hand, I didn’t log the Ranch powder, taco seasoning, or lettuce.

Perfect Potato Wedges

The key to great potato wedges is not to wedge them.  Instead, slice them.  That way the pieces are uniform thickness, so they’ll be the same done-ness throughout.  I get pretty much perfect results using this recipe/technique every time.

Ingredients:

  • Russet  potato
  • Oil of choice (I like to use cooking spray as the potatoes don’t stick as much with it)
  • Salt
  • Pepper
  • Other spices as desired

Directions

  • Preheat oven to 425 degrees.
  • Slice the potato into approximately 1/4 inch slices
  • Spread/Spray small amount of oil on a small sheet pan.
  • Sprinkle oiled pan with salt.
  • Place potato wedges on pan and press into oil.
  • Spread/Spray a small amount of oil on top of the wedges.
  • Salt, pepper, and use any additional spices (rosemary would be nice)
  • Bake for 15 minutes, then flip the wedges and cook an additional 10 minutes*.
  • Remove, and allow to cool long enough not to burn your mouth.
  • Serve and eat.

*10 minutes works 90% of the time.  If the slices are thicker than usual, or if you live at high elevation, try letting them go for another 5 minutes.  The tops should be brown.  If you see the tops blister, then pull them out; they’re done.

Calories/Macros

When I used to make this with coconut oil or olive oil, I used about half a teaspoon of oil.  With the cooking spray, the bottle is anywhere from 0-5 grams lighter after using it.  Either way, you’re talking probably less than 3-4 grams of fat (30ish calories).  So the vast majority of calories come from the potato.

Even a massive 350g potato only has 62g of carbohydrates and 260 calories (including a bonus of 7g of protein).  Compare that to 350g of French Fries (using Wendy’s fries as a comparison) with 1192 calories (partly because cooked potatoes have less water).  Okay, let’s do an apple to apple…uh…potato to potato comparison.  If you eat the same amount of carbohydrate (62g) of French Fries, you get 475 calories.

So the potato wedges have about 200 calories less than an equivalent amount of fries due to the lower amount of fat.  This let’s you eat more chocolate!

Swiss Chard au Gratin

Swiss Chard au Gratin

Who knew that Swiss chard was amazingly awesome and delicious?  I didn’t…until we got some from one of those “meal box” services.  So I had to cook it, and it turned out to be so good that I’ve made the dish four more times.  So without further ado, here’s the recipe.  I’ve modified it to have slightly less fat (as I prefer to eat mine in the form of chocolate).

Ingredients:

  • One bunch Swiss Chard (rainbow or single color)
  • 8 oz of cubed butternut squash (we use the frozen organic stuff from BJs)
  • Onion or shallot diced
  • One clove garlic minced
  • 2 oz shredded gruyere cheese
  • 1/2 cup of milk (preferably whole)
  • 1 Tbsp Olive Oil
  • 1/2 cup panko bread crumbs
  • Thyme
  • Salt and Pepper

Directions:

  1. Preheat oven to 425 degrees
  2. Cut the stems off of the Swiss chard and chop into pieces about the same size as the squash or onion
  3. Heat the olive oil over medium heat in a large skillet.  Add the chard stems and onion and a large pinch of salt.
  4. While the stems and onion saute, slice the chard leaves into smaller pieces (I usually go about 1.5 – 2 inch squares)
  5. When the stems and onion has softened, add the garlic, and thyme.  Stir until squash begins to soften.
  6. Add the huge pile of chard leaves and more salt.  Turn until it wilts (about 2-3 minutes)
  7. Stir in the gruyere and milk. Turn the heat to low and allow to thicken a minute or two.
  8. Taste the sauce.  Add salt and pepper to taste.
  9. Transfer the mixture to a small casserole dish and top with panko bread crumbs.
  10. Cook covered for 10 minutes and then uncovered for 5-7 minutes until bread crumbs are brown
  11. Remove from oven and let stand about 5 minutes before serving.

You’re welcome.

I usually eat half the recipe.  Macros on this are approximately:

  • 365 calories
  • 16g protein
  • 36g carbs
  • 19g fat

And yes, you just ate half of that enormous bunch of greens.  Don’t you feel so healthy?  Almost virtuous.

Earlier I mentioned that this came from a food box service.  Jen and I have tried several of these including HelloFresh, Blue Apron, Sun Basket, and Plated.  By far, my favorite one is Plated where this recipe came from, and the top photo is from their recipe card.  Apparently there’s no way for me to refer you to them and get credit for it, so this post is free of commercial interest.

Livin la Vida Extreme Sports addition

Although I’m known at work as a mild-mannered pharmacology nerd with mad computer skillz, my first love is “extreme” sports and physical challenges.  Recently, Jen treated me to two fun physical challenges, flying trapeze and flyboarding.  Here are the videos:

Flyboarding

This was my first time flyboarding. It’s really fun, but has a bit of a learning curve.  This video is the result of a 25 minute session cut down to two and a half minutes.  The key is to somehow lock your ankles and knees but keep your body relaxed.  You can see on my better attempts that my ankles/feet stay in the same position.  On my less stable attempts, you can see how unstable my ankle angle is.  I hear that the second and third time sessions are dramatically easier than the first attempt.  It’ll be fun to do this again.  This was at SoFlo Flyboarding. Kids have to be 80 lbs minimum.  Can’t wait till the kids are little heavier…Jen! Can we feed Logan more?

Flying Trapeze

This was actually my second time doing the trapeze, but the first time was more than two years ago.  This was an Aerial Trapeze Academy Groupon.  With the Groupon, you only get to do the beginner session, which is three practice swings, where you try to get into the knee hang/transfer position.  If you can successfully get into that position, then on the fourth swing, you get to to try for a mid air catch.  They also do birthday parties and private groups.  Kids can do it as young as 4 years old, and they work with autistic kids.  Once you’ve done the beginner session, you can do more advanced stuff.  This is really easy and fun if you have any amount of athleticism/body control.  Highly recommended. PSA: Hanging from the bar with your knees can give you friction burns.  If you have leggings or tights, you should wear them.

 

Chicken Tortilla Soup

Chicken Tortilla Soup

Who doesn’t like chicken tortilla soup?  Nobody.  That’s who.  So let’s make some delicious high protein, soup.

Step 1.  Make start with my Taco Shredded Recipe
Step 2. Make the soup

Ingredients:

  • 1 tbsp oil
  • 1 medium onion diced
  • 1 tbsp minced garlic
  • 1-2 cans green chiles (these or these)
  • 1 can crushed tomatoes (28 oz)
  • 3 tbsp masa (more for a thicker soup) (Masa is corn flour, NOT corn meal.)
  • 2 ancho chiles (dried poblanos)
  • 2 guajillo chiles
  • 1.5 lbs taco shredded chicken*
  • 1 can corn (Or 2 cups frozen corn)
  • 8 cups chicken stock
  • Cilantro
Note: I usually make it with a pound and a half of taco shredded chicken for Jen and add extra chicken when I serve it for me.  But you could start with more chicken if you like.

Directions:

  1. Sweat onion in 1 Tbsp olive oil (medium heat with a pinch of salt until soft and translucent)
  2. Add garlic and sweat another minute or two (don’t let it burn)
  3. Add green chiles and allow the juice to evaporate a bit before doing the next step, or it will clump.
  4. Add masa and stir until evenly coated
  5. Add tomatoes and then pour in chicken stock and being to a boil
  6. Rip up chiles and toss them in (or cut them with scissors)
  7. Add chicken
  8. Turn down to a simmer for 10 minutes
  9. Add corn, simmer 10 more minutes
  10. Add lime juice
  11. Salt and pepper to taste
  12. Serve with tortilla chips, cheese, sour cream and cilantro (Nonfat Greek Yogurt works pretty well instead of sour cream if you just have to up your protein)
 And voila!  Or should I say Olé!  Chicken Tortilla Soup fit for a king with macros to boot.

To log it in MyFitnessPal,

1. Create a recipe
2. Log all of the ingredients
3. Measure the total volume of soup in cups or mL or whatever you use.
4. Now when you serve it up, just log the number of cups you dish out.
5. Log extra chicken and garnish separately.
A Fat Loss Year in Review (with before-after photos)

A Fat Loss Year in Review (with before-after photos)

It’s been almost a year exactly since my weight loss journey began (if you start the year from my bout of the flu).  Just a warning.  At the end of this post there will be before and after photos.  If half-naked, middle aged men offend you, don’t scroll down.

The Beginning

I started out the year at 212 pounds give or give a few pounds.

The Flu

I lost 6 pounds on the Flu (no appetite plus fever plus diarrhea will do that to you).  No telling how much of the weight was just water.  But hey it was a start.  I’d better capitalize on it.

Going Keto

I lost 8 more pounds on three weeks of Atkins/Ketogenic diet.  Ketogienic diets cause a fair amount of water loss, so not all of it was fat, but it was fairly effortless.  Ketogenic dieting is pretty brainless.  “How many carbs are in this food.  Okay, I can’t eat it…or I can only eat this much.”

But after I started tracking my calories, I realized the real reason I was probably losing so much weight is that when you have a hefty soda, junk food, and dessert habit, when you cut out those carbs, you also cut out all that fat too, leading to a massive calorie restriction.  You just don’t realize how few calories you’re eating…or at least I didn’t  I guesstimated that on average I was only eating 1200-1600 calories per day even though I thought I was eating way more.

Kinobody

On February 21, I switched to Kinobody Agressive Fat Loss program.  I had originally just been looking for a workout program when I found the Kinobody youtube channel.  I was convinced to stop doing Keto and start doing Kinobody when Greg said, “Why would you eat almonds when you could eat chocolate?  It has fewer calories and is more satisfying.” SOLD!

I immediately gained 2.5 pounds, which I attribute mainly to increased water retention as I was no longer in ketosis.  I stayed on Aggressive Fat Loss until September 1, when I weighed 166 pounds.  I hadn’t weighed  166 pounds since I worked as a Lifeguard and Beach Attendant in 1995.  Only this time I had better abs.

Bulking up

On September 2, I officially started bulking.  I kicked off the bulk with a two day cruise where I just ate whatever I wanted which happened to include two entrees for dinner every night.  This was the first time I had eaten breakfast since starting Aggressive Fat Loss.  I later estimated that I ate 2000 calories just for breakfast on the cruise.  I gained an impressive 10 pounds on the cruise although a large part of it was water that I lost over the next few days.

I bulked through Christmas ending up at 184 pounds (18 pounds heavier than my lightest on September 1).  I absolutely LOVED the eating, but I didn’t like the look.  Yes, I gained muscle as was the plan, but I also gained fat, and I much preferred having more defined abs.  I could have gained a bit more muscle, but I tweaked my shoulder (while playing, not while lifting) and was unable to push the weight on bench press and overhead press.

The Final Countdown

The Monday after Christmas, I started cutting again.  As of this writing, I am 176 pounds.  I plan on continuing to cut until I have a true six pack.  I guesstimate that if I was able to put on 5 pounds of muscle during the bulk and keep it through my cut, that I will end up around 165 pounds.  If I was able to gain and keep more muscle, it will be little heavier.  From there, I plan to do a series of very lean bulk cycles, gaining no more than 10 pounds over six months and pretty much stay between 165 and 175 for as long as I can.

Some final thoughts

I am incredibly thankful that I found Kinobody.  It works and is very sustainable.  When I started the journey I would have been happy with just losing 10-15 pounds.  I never dreamed that I would end up looking better at 42 than when I did at 22.  And I have Greg to thank for giving me the hope to not only make it a goal but see it through to fruition.

Before and After fat loss

At 42, I had better abs than when I was 22!

But this isn’t just about looks.  I’m much stronger, have better blood pressure, resting heart rate, fasting glucose, and cholesterol levels than before.  I have more energy now and generally feel better.  And most importantly I know I can keep this up for years.  (Note that I mean the lifestyle, not the calorie deficit.  You only need a deficit to lose weight.  After that you can eat more.)

My brother had a lot of success with a ketogenic diet.  I had always had a not-so-secret love affair with low-carb diets, so based on his experience, I did it too.  Despite the initial weight loss, it just wasn’t much fun after a while.  So I left it for Kinobody, which I was able to stick with until my goal.  My brother on the other hand eventually stopped from not being able to sleep well and leg cramps.  According to him, if you google “Atkins le” or “ketogenic le”, Google will suggest leg cramps.

Most people who diet fail to keep the weight off, and I can understand why.  You can’t just go back to whatever you were doing before and expect to keep the weight off.  You have to maintain your lifestyle changes for the weight change to become permanent.  And the beauty of my current diet is that I can truly eat whatever I want within reason.  I can have a large cheat meal or cheat cruise…as long as I adjust my calories before or after.  I can eat dessert every day (much to the chagrin of my wife who thinks treats aren’t treats if you get to eat them every day).

There’s nothing magical about Kinobdy.  All you need are the following components:

  • A solid caloric deficit
  • Adequate protein to maintain muscle mass
  • An eating plan that you enjoy so you can make the process sustainable.
  • Strength workouts to convince your body to hold on to muscle (otherwise you’ll lose quite a bit of muscle along with that fat)

I should also give a shout out to Radu Antoniu, whose videos are some of the most informative, entertaining, and well edited out there in the fitness world.  His program Shred Smart is also worth looking at even though you can learn everything you need to know from this free videos.

Heck you if you want to pay me to hold your hand through the process, I’d be happy to do it.  Just e-mail me at holdmyhand@patheyman.com.

Fear of Bulking and other Diet Superstitions

Fear of Bulking and other Diet Superstitions

Facebook just showed me this photo.  It was from five years ago.  I remember thinking at the time, “Getting a bit tubby there.  You really need to lose weight.”  Apparently I didn’t take that advice for a long time.  Now, as I come to the end of the first phase of my body changing journey, I’d like to reflect back on some lessons that I’ve learned along the way and let you know my plans for the future.  Hopefully you can learn something from my experiences that will make your own journey even easier.

Progress so far

I started this journey around 212 pounds and am, as of this morning, 167.4 pounds (45 pounds for those of you bad at math).  It has taken exactly 7 months and 4 days to get to this point.  Most of my progress was made on the Kinobody Aggressive Fat Loss (AFL) program.  I have very strictly monitored my caloric intake and tracked my protein, fat, and carbohydrate intake.  I’ve worked out three times a week (45 minute weight workouts) and walked on the off days.  I haven’t done any running or high intensity cardio workout except for recreational (riding a bike with the kids) or situational (sprinting to get out of the rain).

As for the 45 pounds, I’ve actually lost more than 45 pounds of fat, because I’ve added some muscle along the way.  For example, today I did 6 chin ups with 50 pounds attached.  When I started I could barely do four bodyweight chin ups.  For the purposes of this post, I’ll guesstimate five pounds of muscle for a total of 50 pounds of fat gone.

Superstitions

It’s Wednesday night as I type this, and on Friday, my relationship with Aggressive Fat Loss will end.  I am officially going to lean bulk.  This means that I am going to eat in a controlled caloric surplus for the express purpose of gaining muscle.  And that’s where the topic of superstitions comes in.  I don’t mean fear of black cats or bad luck for breaking a mirror.  I’m referring to the psychological term superstition.  It refers to the belief that if success is accompanied by a random event, the person (or animal) will associate the event with success.  (Also works for bad things too.)

This is the product of our own brains working against us.  Our brains are designed to recognize patterns.  We are hard wired to learn from our experiences and continue what has worked in the past.  This is known as heuristics.  Unfortunately, our brains can also recognize patterns even where none exists, and this is especially true when it comes to losing weight.  Losing weight is a very long, intentional process.  Even though it all comes down to a caloric deficit, there are a large number of variables to account for, and the research is often controversial with multiple credible researchers lining up on opposite sides of a given issue.

So when a person successfully loses a lot of weight, they become highly attached to any behavior or action that occurred during the process, even if the action had no or minimal effect on their weight loss.  When I first started AFL, the recommendation in the program is walk 45 – 60 minutes on the days you don’t lift weights.  It just so happens that 3 laps around my neighborhood takes about 55 minutes, so that’s what I did four times a week for several months.  Then, midsummer, I participated in a steps competition at work (team with the most steps after eight weeks wins a Fitbit…most inefficient way in the world to win something if you ask me).  Toward the end of the competition, I was doing 5 laps around the neighborhood.  Even though it was miserable, took too long, and my feet hurt and got blisters, once the competition had ended I was actually afraid to go back to only 3 laps.  “What if my weightloss stalls?  What if the only reason I was losing weight was the extra calories of the extra two laps?”  You get the idea.

What about this bulking thing?

Most people who begin this Kinobody journey by cutting a lot of weight don’t plan to simply get thin.  Once they’ve lost weight, the goal is usually then to gain muscle mass.  The problem is that after months of working hard to lose weight, they become afraid to eat more.  When you’ve deprived yourself for seven, eight, even 24 months to get thin, the last thing in the world you want to do is get fat again.

The problem of, course, is that it’s impossible to build a significant amount of muscle while maintaining a deficit.  Heck, it’s practically impossible to build muscle while eating maintenance calories.  To grow muscle, you really need a surplus.  So the one thing that a person needs to do in order to build muscle is the one thing that person is afraid of—even when they know better.  I’ve seen it dozens of times on the Kinobody Facebook group.  I’ve even experienced it myself even though my plan was always to bulk after losing the weight, and even though I’ve been far more successful losing weight than I ever thought I could be.  After all, my weight trend has been up for the last 15 years.

Casting out fear

So let’s run some numbers and see just how silly it is to be afraid of bulking.  The Kinobbody Greek God program recommends a lean bulk of about 1900 extra calories per week.  On the Facebook group, there is a current controversy over whether beginners and intermediates should follow that recommendation or do a slightly larger bulk of 3500 calorie weekly surplus (500 extra calories per day).  Now if you remember your fat math, one pound of fat is 3500 calories.  So if every single calorie of surplus went into fat, I’d gain one pound of fat per week.  It would take me 50 weeks (an entire year) to gain all that fat back.

Let’s say, just half of the surplus calories get funneled into fat, then in one year, I’d gain 25 pounds of fat.  And if just a quarter of the calories go into fat, then I’d only gain 12.5 pounds of fat in a year’s time.  Now I’m only planning on bulking through March (7 months), so in that time, assuming 25% of the surplus going into fat, I could expect approximately 7.5 pounds of fat.  From my experience with AFL, It should only take about 2 months to lose those 7.5 pounds of extra fat.

So don’t fear the bulk.  Embrace the bulk.  Seven months of eating 3000 calories instead of 1925 calories.  You get to eat that way all through Thanksgiving, Halloween, and New Year!  You even get to eat that way for Valentine’s Day.  If you really want to go to town, save 200 calories each day, and have an extra 1200 calories for an epic 4200 calorie day (a solid Thanksgiving plan).

Don’t cut too long

The decision to stop cutting and start bulking is complicated.  The general recommendation is cut until you’re about 10% body fat, and then bulk until you’re about 15% bodyfat, and then lean down again.  I’m only about 13-14% body fat, and I haven’t quite hit my leanness goals (as defined by waist measurement and having a six pack).  So why am I bulking?  Three reasons.

  • The longer you cut, the harder it becomes.  I’ve been cutting for 7 months now.  At first my daily calories were 2000, and I lost almost 2 pounds a week.  Now my daily calories are 1815, and I lose less than half a pound a week.  As you lose weight, your body doesn’t need as many calories.  That makes it progressively harder to keep losing weight.
  • Cutting is stressful—quite literally.  Your body thinks you’re going to starve to death and tries to mitigate things by losing excess muscle.  So you have to do heavy strength training to convince your body to hold on to muscle and lose fat instead.  This causes your body to be stressed.  Eventually, your body will adjust hormonally to reduce your metabolic rate.  This was the subject of the Biggest Loser Study that I discuss here.
  • Cutting is also stressful mentally.

Bulking gives you a mental break and resets your hormones.  Most importantly it allows you to gain muscle.  At my current weight, I probably would have to lose 7-8 pounds of fat to achieve a 10% bodyfat.  I would look ridiculously skinny at 160 pounds, and it would probably take 3-4 more months.   By lean bulking I’ll add hopefully 10-15 pounds of muscle in the next seven months with only a small amount of fat.  Then when it comes time to lose the fat, I can do so at a higher (more enjoyable) daily calorie intake, and it won’t take as long to lose, so it won’t be as stressful.  So that’s the plan.

I had already been considering pursuing a lean bulk when Greg came out with this video, confirming my decision.

 

Why do you keep emphasizing lean bulk?

A lean bulk is a controlled bulk.  In my case, 500 calories over maintenance, or about 3000 calories per day, while maintaining an appropriate macronutrient balance.  The traditional way of bulking is just eat a lot, which is of course how I got into this problem in the first place.  So don’t just bulk.  Lean bulk!

Stir Fry Chicken

Stir Fry Chicken

Here is one of my go to recipes for a high protein, low calorie meal.  One of the most challenging things that a lot of people just starting on higher protein diets face, is that’s actually quite difficult to eat enough protein.  A lot of people end up relying on protein shakes to get enough protein.  Others find themselves choking down dry, tasteless chicken breast.  When I first started the Kinobody Aggressive Fat Loss Diet, I had to eat 160g of protein, and often found it hard to get enough protein in while enjoying it, until I came up with this solution.

Here’s a recipe that makes a large amount of chicken breast taste amazing and features a large amount of vegetables in an equally satisfying format.  For a little while I was eating this every single day.  The main reason I stopped is that it takes a while to prep, and personally, I like it fresh—not left over.  I still eat this once or twice a week, but I’ve switched to Taco Shredded Chicken for my daily protein intake due to its easier prep.

Recipe Ingredients

  • Chicken breast (variable amounts; depending on what else I’m eating that day, it’s usually 300 – 450 g raw)
  • Coconut oil (1 tsp)
  • Garlic powder to taste
  • Assorted Vegetables (some common choice for me
    • Onion
    • Bell peppers of various colors
    • Broccoli
    • Zucchini
    • Cucumber
    • Carrots
    • Celery
  • Sauces of choice (some fun choices
    • Teriyaki
    • Soy Sauce (with or without honey)
    • Sriracha
    • Lime juice and lemongrass

Directions

  1. Chop the vegetables and weigh each one (for logging in myfitnesspal).
  2. Cut the chicken into small pieces or strips and season with a small amount of salt
  3. Heat a 1/2 teaspoon of coconut oil over medium heat and saute the chicken with as much garlic as you like.
  4. Just before the chicken is completely done, hit it with some sauce.
  5. Put the chicken in a bowl and set aside
  6. Add another 1/2 teaspoon of coconut oil to the pan and saute the vegetables.
  7. When the vegetables are still al dente but almost ready, hit them with some sauce.
  8. Return the chicken to the pan and stir.
  9. Plate and eat.

That’s pretty much it.  You can eat it as is or serve it over rice if you want to up your carb/calorie count.  I usually use about 3/4 cups (cooked) of jasmine rice.  If you want to kick the flavor up a notch, add the rice to veggies.

Chicken Stir Fry for the Whole Family

Chicken Stir Fry for the Whole Family

Macronutrients for this meal.

A typical meal of say 400g of chicken, 150g of zucchini, and 100g of carrots (with the coconut oil) is:

  •  560 calories
  • 97g protein
  • 14g carbs
  • 9g fat

The same meal with 3/4 cups of cooked jasmine rice is

  • 710 calories
  • 100g protein
  • 48g carbs
  • 10g fat

That meal will satisfy you for several hours and set you up very nicely to have a whatever you want for dinner and have 300 caloaries left for dessert.  (Well, that’s what it does for me anyway.)

What if I need to cook for my whole family?

No problem. You do everything the same except that you need to do some 7th grade math (ratios and proportions).  Say that you’re going to cook 800g of chicken for the whole family, and you need to eat 300g of chicken.  That gives you a ratio of 300:800 or 3:8.  You just apply that ratio to each ingredient to log it in myfitnesspal.  To figure out your total serving, when the whole dish is done, weigh the entire amount of food, and apply the same ratio to the total weight.

If that explanation was too difficult, I’ve created a spreadsheet that you can just fill out.  Fill in the total weight for each ingredient, the total weight, and your desired serving of chicken (raw), and it will automagically calculate everything for you.

Six Months and 38 pounds lighter

212 lbs in November 2015 vs 178 lbs in June 2016

212 lbs in November 2015 vs 178 lbs in June 2016

A little less than six months ago, my journey into fatness ended, and I started losing weight.  I’ve chronicled the beginning of my fat loss journey here and how I lost the weight here.  For all but the first three weeks I used the Kinobody Aggressive Fat Loss program.  Today it’s time to show my progress.  Update: To see how I ended up at the end of the program, see A Fat Loss Year in Review.

For your protection, the photos are blurred.  If you really want to see them, you’ll have to click on them.  I must warn you that the photos below show middle aged man torso and abdomen.  Now it’s quite possible that those photos aren’t me at all, and are just some guy I found on the Kinobody Facebook Group.  But before we get to the photos, let’s have some stats.

Starting 6 months later
Weight 212 174
Waist 38 33
Pull ups bodyweight x 4 40 lbs x 6
Dips 10 lbs x 8 70 lbs x 7
Overhead Press 100 lbs x 5 135 lbs x 5
Inclined Bench 155 lbs x 5 175 lbs x 5
Bulgarian Split Squats 80 lbs x 6 150 lbs x 5

6 month Progress Photos

Okay, and without further ado, here are the photos.  The “before” photos are at 197 pounds after losing 15 pounds, so they’re not as dramatic as they might be otherwise.

weight-comparison-01-scanned

Click on the image to view it unblurred. You have been WARNED!!!

weight-comparison-02-blurred

Click on the image to view it unblurred. You have been WARNED!!!

weight-comparison-03-blurred

Click on the image to view it unblurred. You have been WARNED!!!

 

Okay, so there you have it.  Half naked, middle aged man flesh.  I’m currently lighter than I’ve been since 1997, and my waist hasn’t been 33 inches since before then.  So you you might be asking, “what’s next?”  The answer is, I’m going to try and lose another 5 pounds or so until I have a bona fide 6 pack.  Then I’ll transition to the Kinobody Greek God bulking program to gain 10-15 pounds of muscle over the next two years.

Long term, I’ll be doing what fellow Kinobody user, Scott Belott (scroll down to the first testimonial), recommends: I’ll bulk from June through January, so I’ll get to enjoy food at all the major holidays, and then cut the excess fat from February to May to be beachworthy.  (Is that a word?)

If you want to learn more:

Taco Shredded Chicken (now easier)

If you listen to any Hollywood “body transformation” stories, one common theme you’ll hear is people being tired of eating “boiled chicken breast”.  The thing about chicken breast is that it’s very low fat and has no carbs in it, so it’s almost all protein.  The problem is that it doesn’t have much flavor has a tendency to dry out easily.  Even if you’re on a relatively “low” protein diet for a fitness person (0.82 – 1g per pound of bodyweight, at 175 pounds, you’re still eating between 150 to 165 grams of protein daily.

That’s a lot of protein, and chicken breast is one of the easiest ways to get that protein, even if it’s not the most fun.  This particular recipe makes boiled chicken delicious, moist, and easy to eat.  I first learned about it in this particular form Jack Spirko of The Survival Podcast, although the basic concept is quite common.  Basically you’re making crockpot chicken breast, and then shredding it.

Ingredients

  • 2 – 4 pounds chicken breast (if you use more, you’ll probably need more of the other ingredients)
  • One jar of salsa (I usually use Trader Joes green tomatillo salsa, but feel free to experiment)
  • Juice of 1-2 limes (if you want to up the ante, add the zest one of them)
  • 1-8 garlic cloves
  • Chili powder to taste (I usually do 2 tablespoons; Jack’s original recipe uses “taco seasoning”) (see instructions below for an easier method than making your own chili powder)
  • Salt and Pepper to taste (I usually don’t use salt here, and add it to whatever I use the chicken with)

Chili powder the easy way

I used to make my own chili powder Altona Brown style.  Now I just toss the component’s into the crockpot

  • 1 tablespoon oregano
  • 1 tablespoon cumin
  • 1 teaspoon of smoked paprika.
  • As a bonus toss in some dried  chile’s like Ancho and guajillo. (I do 2 of each)
  • Optional: cayenne pepper or Chipotle

Instructions:

  1. Turn the crockpot on high.
  2. Dump the jar of salsa, lime juice, garlic cloves, and chili powder into a large crockpot.  Stir together.
  3. Optional: Wait about 5-10 minutes until the mixture is hot
  4. Place your chicken breasts in the crockpot, and make sure they are coated with the mixture.  One easy way to do this is to put them in upside down, and then flip them over.
  5. Cover with lid (very important; crockpots don’t work right if you forget this step)
  6. Wait 4 hours.  Remove Lid.
  7. Remove the chicken from the crockpot and shred with two forks.
  8. Dump the rest of the liquid mixture on top of the chicken and mix until even.
  9. Done.  Use as is or refrigerate for future use.

So what are the macros on this thing?

95% of the calories come from the chicken breast, so I completely ignore the calories from the salsa.  A jar of Trader Joe’s Salsa Verde has about 110 calories in it, and you’re spreading it out over 3-4 pounds of chicken, but if you really want to track every calorie, knock yourself out.  To figure out the calories

  1. Weigh the raw chicken.  Let’s say it’s 1560 grams.
  2. Once the chicken is cooked, and you’ve added the liquid back in, weigh it again.  Let’s says it’s 1740 grams.
  3. Divide the raw weight by the cooked weight, and you’ll get a decimal.  In our case 1560/1740 = .8965 or round it to .9.
  4. WRITE DOWN THAT NUMBER!
  5. Now let’s say you want to use 400 grams of chicken breast for a recipe, just divide 400 by the number in step 3.  400/.9 = 444 grams.  That’s how much of our final prepared product you should weight out to get 400 grams.
  6. Log 400 grams of raw chicken breast in MyFitnessPal (or whatever you use.)

So how do I use this stuff?

Use it like chicken.  Eat it.  But in case you’re imagination deprived, here’s a couple quick meals:

Shredded Chicken Bowl

This kind of mimics the main ingredients of a Chipotle Burrito bowl (minus the sour cream and corn).  It has a huge amount of protein in it, and when you see this in the bowl, you’re going to think, “there’s no way I’m going to finish all that.”  It’s a great first meal, because it’s high in protein with moderate carbs, and relatively low fat.  It’ll provide a large proportion of your daily protein intake while leaving you tons of calories for the rest of your day.  To reduce the carbs and calories you can leave out either the rice or the tortillas.  If you want to up the fat a bit, use tortilla chips instead of tortillas.

Calories and Macros:

  • Calories: 937
  • Protein: 114 grams
  • Carbohydrates 82 grams
  • Fat 15 grams

Ingredients:

  • 400 grams of chicken breast (raw weight using the calculation technique above)
  • 3/4 cup of cooked rice
  • 1/2 cup of canned black beans
  • One ounce of sharp cheddar cheese
  • 3 small corn tortillas

Mix the first four ingredients together.  Salt and pepper to taste.  Eat along with the tortillas.

Shredded Chicken Omelet

This doesn’t really look like an omelet or taste like one, but it has egg in it, so…whatever.  This is kind of the opposite of the recipe above.  It’s got a relatively small amount of protein, almost no carb, and a decent amount of fat.  You could reduce the fat by leaving the butter out, but why would you want to.  It’s a great “small meal”.  You could also leave out the butter and egg and use the mixture to make chicken and cheese quesadillas.

Calories and Macros:

  • Calories: 456
  • Protein: 49 grams
  • Carbohydrates 2 grams
  • Fat 28 grams

Ingredients:

  • 100 grams of chicken breast (raw weight using the calculation technique above)
  • 10 grams of butter (I prefer Kerry Gold)
  • 2 slices of reduced fat cheese (44 grams; I use Finlandia variety pack from Costco.)
  • 2 eggs

Melt the butter in a pan over medium and cook the chicken until it begins to dry out a bit.  (Personally I hit the chicken with some extra chili powder for extra flavor.)  Place the 2 slices of cheese on top and wait until it melts.  Use a spatula to mix the melted cheese through the chicken.  Scramble two eggs in a glass along with some salt to taste.  Pour the eggs over the chicken and immediately begin stirring the egg throughout the chicken so that’s it’s evenly dispersed.  Turn the heat to low, and once the egg is mostly congealed, form a flat chicken/egg patty and allow to cook for about 30 seconds.  Flip and allow the other side to cook to desired doneness.  Serve.