Ionized83’s BodyBlog

Hey everyone! So I have been away for a while, due to being busy with work-  With the colder weather ahead though -things are getting back on track, and I’m re-focusing once again in losing the baggage of extra weight I’m carrying around my waist.

 I wanted to touch base on some Key Ingredients that I believe are essential in to my weight loss that are apart of my diet. Here are the following:

 Sweet Potatoes, Weight Control Instant Oatmeal, Ground Flax Seed, Eggs, Egg Whites, Split Almonds, Banana’s, Low carb Whole Wheat Wraps, Broccolli, Low Fat Cottage Cheese, 100% Whey, Lean Meats (chicken and Tuna) Sometimes will eat some good read meat-sparingly. 

 So here is my trick. I pretty much just change up Fruits-and-Meats.  Everything else I believe is Essential. Good Carbs/Complexed and something you really should varie with-because they’re provide the essential vitamins, fibers, amino acids etc…

 Here is a typical Food Journal I follow, let me know if this is a help to you if you’re looking to loose weight. Also I am always looking for advice. Just one note, my goal is to loose fat/weight first and then I’ll be refocusing on gaining size with my muscles. So my calorie intake is rather low for those of you who may be wanting to gain during this time of the year.

I work third shift and find that my body works better with eating bigger meals from the start and through the evening and ending with smaller meals, closer to when I go to bed.  You will also see that the natural sugar I ingest is pre and post workouts. 

 Here is an idea:  

Meal One: 2tbs Falxseed ground, 1 package wt control instant oatmeal (maple brown sugar brand) 1/4 c split almonds:

Meal Two: 1 Low carb wheat wrap, 3oz Tuna, 1 C Broccolli, 1/2 Medium Sweet Pot, 1/2 C Cottage Cheese

Meal Three: (repeat meal 2)

Meal Four: ( repeat meal 3)

Pre Workout Meal Five: 1 scoop Whey 100% and Apple

Post Workout Meal Six: Bodyfortress Super Whey Shot and 1 Medium Banana.

Totals:

1,950 Calories

500 Calories from Fat

53 g Fat

4.5 g Sat Fat

0 g Trans Fat

2g Mono Fat

12g Poly Fat

220mg Cholesterol

4,475mg Sodium

2,917mg Potassium

204g Total Carbs

42g Diet Fiber

4g Soluable. Fiber

74.5g Sugar (natural occuring sugars)

178g Protein ( my weight goal is 180 lbs- so this is very close to 1g of protein to 1 lbs of my goal weight)

Percentages:

Fat % 26

Carb % 42

Sugar % 15

Prot. % 37

****Carb is rather high due to the 2 fruits, but the apple has a low glycemix index. Banana’s I think are higher but there sugar content is lower and I eat these only after weight lifting.

****Some guys will say that you shouldn’t eat any Fruit because of the sugar content, which is fine if you can do it! For me I find that by eating a fruit here and there it allows me not to go nuts and give into the bad sugars, like a snicker candy bar etc… So do what feels best for you.