Ionized83’s BodyBlog

So I’m definitely back in the ‘game’ of things when it comes to eating better, and maintaining an exercise routine.  The holidays seemed to hit hard for me and threw me off the wagon to success, but I’m back on!  I’ve acutally got serious enough to get involved with a dietician -along with my family Dr. 

I have new motivation now though, and that is my Dad.  My Dad is 44yo, he just turned 44 Nov of 2008.  Recently he had bronchitis and before heading to work he took out 2 bags of garbage, well while holding them up, he coughed and this brought him to the ground.  He made it back inside his home by crawling, and he wasn’t sure what happened.  Later we all found he had fractured L1 Vertebral body in his lower back.

Your bones in your back should just break from a cough, so tests were done, and the bad news was given.  My Dad was diagnosed with Multiple Myeloma (Bone Cancer.)  He’s set on a six month chemotherapy treatment and though the prognosis sounds good, hes in horrible pain with his injury.  It has really made a huge impact in debilitating him.

See him with a Cane and sometimes with a Walker, when his pain is at its worse, in hindsight, has shown me how important it is to be thankful in having the ability in weight lifting, and doing things he now finds challenging.

So when I’m not feeling in the mood to head to the gym to push iron, or to get up and take that jog, I always think to myself that I can, knowing presently it is something that my Dad cannot do. 

He’s optomistic as am I.  But this is my new motivation.

So today I start my new plan, or as I like to say- my ‘new outlook’ on life.  After seeing my family doctor, and a registered dietician; I now have a healthy meal plan to follow and a new take on exercise. 

Since I want to lose weight, I’m going to focus more on cardio training and less on weight lifting. I’ll still do weight lifting, but it’ll be more of a focus on higher reps. 

As for my new meal plan, its one that I want to encorporate that I can follow for the rest of my life, that is well, very practical. I was doing these way low carb diets, and finding good results- but after a stretch of following them I’d find myself binging on bad foods etc. 

I’ve learned some new things too.  Like for instance on the Nurtition lable.  Did you know that the Sugar content listed comes from the total Carbs listed? I thought these 2 were completely separate. So to know that one cup of Skim Milk has 13 Grams of carbs, and 12g of sugar- its nice now to know that the 12g of sug come from the total 13g of carbs. 

My Dietician also wants to increase me Carb intake, WTF? This is against everything I’ve read in magazines and even from this site! But again this is no fad diet, its a life-long diet. Her ‘mantra’ is that I eat a sustained amount of good nutrients/calories and then just work harder when it comes to exercise.

It makes sense!  So here is my break down:

5 meals

with a break-up of:

Meal 1 60g Carbs, 12g Fat  500-550 calories *** Protein is whatever I get from my foods-she’s not concerned about this.

Meal 2 30g Carbs, 12g Fat 300-350 calories

Meal 3 60g Carbs, 12g Fat 500-550 calories

Meal 4 30g Carbs, 12g Fat 300-350 calories

Meal 5 30g Carbs, 12g Fat 200-300 calories  ** This meal is light because its the last meal of the day.  This will work great too, since I do work third shift, and I don’t want to take into much calories- since I’ll be heading to bed soon.

Diet is based on 2000-2100 Carlories for now.

So we’ll see how this goes. I find that I always do better when I stay consistent in logging things and esp. if I have to answer to others. So now I have to answer to my Fam. Doc, and to my Dietician.  Sites like this too will help!

Oh, and this morning without really watching my protein intake, of all the foods I had, it equated to 32g of protein, so I’m pretty sure I’ll be doing fine in this dept. The Carbs and Fats are where I have to look closer at. 

Even though my Carbs are high, they’re based on *Nutrient complexed foods. So like Skim Milk. I had a trainer in the past tell me Skim Milk was bad, because of the 11g of Sugar.

My Dietician ‘lauged’ and said, yea, but what-else are you feeding your body? Vitamin D, Magnesium, Protein, Etc..  which does make sense. Plus this will feed my body good nutrients to give me the energy to burn energy!   

More to follow as I progress with this new approach.

-IONIZED83

So my gym is having a biggest looser contest, and I figured I’d sign up.  They’re giving away prizes every week to the biggest looser, and the ultimate winner will get a free year membership; That right there is pretty sweet!

The contest is free to all members, and so I figured ahh why not? Right?  It’s something different, new, and I think I’ll do ok. Its going to be interesting.  I mean I hear this, ohh when you lift weights don’t go by the scale, but then I hear the opposite.  That you really can’t gain a lot of muscle that fast. I believe the max is like 10lbs within one year! 

Anyhow, its going to be interesting to see how well this goes.  It begins on Feb 2nd. So I’ll keep a post of the progress.  I hope to get back down to 230 by the end of March 2009.  That was the lowest I was this past summer, and low and be hold, those dam holiday lbs lurked there way back on me. 

Discipline is  the "key" and well I’m getting back into that mind-set.

Best of life,

Jase

So as the title reads, I fell of the wagon you could say- with my old routine that I was getting pretty good damn results from. Why I fell off I’m not sure. I really don’t want to make excuses. However, I am acknowledging it and making a claim once again to transform my body before-well-it’s to late. 

So today after working 11 hours from 8pm Monda, Nov. 17 through 7am Tues. Nov. 18, I stayed up and went to the 9am Turbo-Kick Cardio class. I burnned 900 Calories, so that was pretty awesome. It is funny too- I mean after the class, it was like "ahhhhhhhhh" I feel a lot better, what in the HELL was I doing the past month and half??????? lol

Instead of griping about the would’a-could’a-should’as. I’m refocusing once again on the path to transformation. I’m not sure what that transformation will be anymore. I mean, I am rather tired of the whole cliche of lossing fat, gaining muscle ‘lol’. I’d like to do both! So for my MAIN goal, is to just stick to a routine and eat healthy as the best I can, and see where it takes me.

I know that the more active I am the higher my caloric expenditure will be and thus I’ll hopefully loose weight. To be back in the 190-200 range by my next birthday; May 30, 2009. I’ll turn 26. That will be a greatest gift of all. So I’ll hopefully gear my goal toward that…

Well considering I have to be at work tonight at 8pm I am heading to bed here by 11:30am. Wicked schedule lol but that’s what you get in the healthcare field. Looking forward to the new Tae Bo T3 Program I recently purchased too.

Alright, peace everyone, and for any of ya who have fallen off the RESULTS wagon, just hop back on, and never QUIT!

-BEST OF LIFE- JASE

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.

So today a cell phone issue interupted my regular routine of going to the gym and hitting my shoulders. Nonetheless, I’m going to hit them later this evening before starting work at 2000.

Something strange happened though and it’s a huge triumph that I’ve acknowledged now.  At the cell phone dealer-which took a good hour to correct some billing issues, I kind of felt: man I can’t hit the gym now, then this little voice came in my head…

"screwed up my day, lets go down to the end of the plaza and have some chinese! all you can eat buffet -to make matters worse!"

So as I’m contemplating this, and heading that way, I’m like yea it’s cool, I can work it off later! Then at that very moment almost to the doors to the China 1 Buffet, I was like "NO!" It’s not worth it, and went home and had my first meal of the day-my oats and flaxseed with egg whites, and 2 whole eggs. I felt accomplished that I had triumph over that urge!

As I sit here and type this I had another urge a little while a go -on going down to the hospital lobby and perhaps eat something sweet- a ding dong or browing type food from the vending machines (aka) the fat machines! Instead though I prevailed and went to my fridge where I had my food; that I had prepared at home before coming to work.

Right now I’m eating my almost 2 cups of Broccolli, baked skinless chicken breast on a whole wheat low carb wrap! Suprisingly its satisfying!  So I think I am definitely making progress when it comes to re-programming my inner eating urges! 

I forget where I read this, but in an article they had printed: body transformation is 20%exercise, and 80% diet! I truly believe that, considering the exercising part for me is something I can do and truly enjoy! The eating healthy, and staying on course -I don’t like using the word diet (seems temporary) but with a nutrition plan- is by far a lot more challenging!!

I’m thankfuly I’m staying the course so far!

Best of life, ~Jase

Super "muscle" Oats!

This is a very quick and easy thing to make for breakfast before a heavy day in lifting weights, or to start the day out right with good complexed carbs.

 Ingredients are all mixed, and then microwaved for about 1 minute, mix again and microwave for another 1-1.25 minutes.

You’ll need:

• Weight Control Maple Brown Sugar Instant Oatmeal (1 Pack)
• 1/2 Cup Blue Berries
• 1 Cup Skim Milk
• 1/4 Cup Split Almonds
• 1 Scoop 100% Whey (Vanilla)
• 2 Tbsp Ground Cold-Mill Flaxseed

Total Nutrition:

• 662 Calories
• 237 Calories from Fat
• 25g Fat
• 3g Sat. Fat
• 0g Trans Fat
• 6g Poly. Fat
• 2g Mono. Fat
• 45mg Cholesterol
• 556mg Sodium
• 795mg Potassium
• 66g Carbs
• 15g Dietary fibers
• 4g Soluble fibers
• 23g Sugars (Sugar Content is from Skim Milk and Blue-berries)
• 45g Proteins

This taste very good all combined and is suprisingly filling. I normaly add 2 Eggs to it too, on the side.

 Best of life!

JASE

Food Journal: July 10^th and 11^th 2008.
 

Meal One/1230/7-10-2008

(Woke up hungry after sleeping for approximately 4 hours. After this meal, I went back to bed for 2 more hours)
 
2 Light Sargento Mozzarella Cheese Sticks

3 Slices of Lean White Turkey Meat

1Cup Skim Milk

1 Low Carb Whole Wheat Tortilla

Meal Two/1700/7-10-2008

(Meal before Back Workout)
 
1 Whole Egg

6 Egg Whites

1 Light Sargento Mozzarella Cheese Stick

2 Tbsp Light Daisy Sour Cream

#2 Low Carb Whole Wheat Tortillas

2 Tbsp Ortega Taco Sauce

½ Grapefruit

Meal Three/1930/7-10-2008

(Post workout protein/carb. Drink from Back workout)

 
16oz Propel Fit Water Kiwi-Strawberry (mixed with)

2 Scoops Isopure Mango Peach Protein

1 Med. Banana

Meal Four/2100/7-10-2008

 
4oz Lean Turkey Burger

1Cup Broccoli

Meal Five/2300/7-10-2008

 
¼ Cup Split Almonds

½ Cup Low Fat Cottage Cheese

1 Light Sargento Mozzarella Cheese Stick

Meal Six/100/7-11-2008

 
4oz Lean Turkey Burger

2 Light Sargento Mozzarella Cheese Sticks

1Cup Broccoli

Meal Seven/330/7-11-2008

 
1 Tbsp Smart Balance Nat. Peanut butter

2 Tbsp Ground Flaxseed

Wt Cntrl Maple Brown Sugar Instant Oatmeal

110g Chopped Celery Sticks

Meal Eight/700/7-11-2008

2 Scoops Vanilla 100% Whey Protein

 
 
Total Nutrition:
 
2,528 Calories

872 Calories from Fat

92g Fat

23g Sat. Fat

0g Trans Fat

8g Mono. Fat

7g Poly. Fat

580mg Cholesterol

5,127mg Sodium

3,233mg Potassium

157g Carbs

30g Dietary Fiber

4g Soluble Fibers

56g Sugar

271g Proteins

 

Resting Metabolic Rate to Maintain 240 lbs= 2,866 Calories

Working the Night Shift in Healthcare & Staying on Track with a Diet:
 
To everyone who doesn’t know, I work in the radiology field, and cover the night shift from 2000 to 700 the next day.  I love my job, but in trying to loose weight it is hard with these ridiculous hours.   Not only is that a challenge, but I also work a some-what bizarre and cool rotation.

I have a rotation where I work 5 nights, have 4 nights off and then back on for 5 more nights. This rotation then reverses and I have 5 nights off, 4nights on, and another 5 nights off.  So it comes down to a 5/4/5/5/4/5 split.

Well in collaborating with individuals on here, and tweaking my food journal-I have developed using the excel program on my laptop- I have devised, what I think is a good plan, and will share this as I go along.

I believe it is with consistency and dedication in both keeping my food journal and regular exercise-I will reach my goal in loosing 40lbs.

Here is my Food Journal for July 9^th through the 10^th.  This is transitioning from my last night off to my first night on for a 5-night stretch.

 Meal ONE/0430/7-9-2008:

(After a four-hour transition snooze)

• Weight Control Oatmeal
• 1 Med. Banana
• 2Tbsp Ground Flaxseed
• 1Scoop 100% Whey Protein
• 8oz Propel Fit Water Kiwi-Strawberry

Meal TWO/0630/7-9-2008:

(Post leg workout shake.)

• 16oz Propel Fit Water Kiwi-Strawberry
• 2Scoop 100% Whey Protein
• ½ Grapefruit

Meal THREE/830/7-9-2008:
(First meal after my Post-workout shake)

• 1 Whole Egg
• 6 Egg Whites

Meal FOUR/1530/7-9-2008:
(I was craving this after waking up from around 6 hours of sleeping, so I gave in. Pre cardio-snack)

• ½ Avocado

Meal FIVE/1830/7-9-2008:
(Post Cardio Meal)

• 2Tbsp Light Miracle Whip
• 2Tbsp Mustard
• 1 Tbsp Light Smart Balance Spread
• 2 Cups Green Beans
• 3 Slices of Lean Turkey Meat
• 2 Scrambled Eggs

Meal SIX/2130/7-9-2008:
 

• 2 Light Sargento Mozz. Cheese Sticks
• ½ Med. Sweet Potato
• 4oz Lean Turkey Burger

Meal SEVEN/Midnight/7-10-2008:
 

• ½ Cup Low Fat Cottage Cheese
• ½ Grapefruit

Meal EIGHT/0215/7-10-2008:
 

• ½ Medium Sweet Potato
• 4oz Lean Turkey Burger
• 110g Chopped Celery Sticks

Meal NINE/0430/7-10-2008:

• 3oz Bumble Bee Tuna in Water
• 1Tbsp Light Miracle Whip
• ¼ Cup Split Almonds

Meal TEN/0630/7-10-2008:

(Pre Cardio Meal for Morning, I do this right before bed.)

• 1Scoop 100% Whey Protein

Total Nutrition Values:
 
2606 Calories
904 Calories from Fat
97g Fat
23g Sat. Fat
0g Trans Fat
4g Monounsaturated Fat
11g Polymonounsatured Fat
1,080mg Cholesterol
4,297mg Sodium
2,887mg Potassium
187g Carbohydrates
34g Dietary Fibers
4g Soluble Fibers
67.5g Sugars
247g Proteins.
 Percentage Break Down:

• 35% FAT
• 38% PROTEINS
• 29% CARBS
• 10% SUGARS

Calculations:

Daily Basal Metabolic Rate At Rest to Maintain 240 lbs equals: 2,866 Calories

Calories Taken-In With my Diet: 2,606-2,866= Negative -260 Calorie Difference

Total Workout Caloric Burn for the 2 days: -1,690

Total Caloric Expenditure: -1,950

** Comments and Adivce Always Appreciated! **

So here is how the first meal went after my PWOS, which was one hour from the time.

Meal One: Body-Builders Egg Casserole (All Mixed Together)

1/2 Grapefruit (studies show it helps w/fat loss)

1 Whole Egg

3 Lean Slices of White Turkey Meat

2 Cups of Green Beans

1 Tbsp Smart Balance Omega Light (for the beans)

2 Tbsp Light Miracle Whip (so i can choke it down lol)

2 Tbsp Mustard (again so I can choke it down)

Total Nutrition:

462 Calories

171 Calories from Fat

17g Fat

3g Sat. Fat

2.5g Mono. Fat

3.5g Poly. Fat

255mg Cholesterol

1,490mg Sodium

633mg Potassium

37g Carbs

8g Dietary Fiber

14g Sugar

43g Protein

Supplements:

2 Mega Men Sport Vitamins (Time Release)

100mg Niacin

x2 85mg Baby Aspirins (Tons of benefits on the body)

100mg CLA

400mcg Chromium Picolinate

500ml h20