Keemo’s World

SPORTS NUTRITION:

The key is maintaining an appropriate meal frequency, size and composition to help keep blood glucose levels even throughout the day. Proper fueling distributes calories, so many players can benefit from eating five - seven times per day (small meals).

SMART FUELING STARTS WITH BREAKFAST!

Breaking the overnight fast can improve exercise performance by as much as 15%, so it’s important for athletes who workout in the morning to replenish energy and fluid stores.

BREAKFAST (Eat a protein with a carbohydrate) (600 calories)

The following are samples - do not eat all of this! Pick one serving of a carbs and one serving of a protein with fluids.

• 1 poached egg
• Egg whites (pure protein) over whole wheat english muffin
• 1 piece of whole wheat toast (use jam sparingly, no butter)
• 1 piece of thick sliced turkey on wheat toast or bagel
• 1 piece of sliced lean steak on wheat toast or bagel
• Small regular or veggie omelet - (little or no cheese)
• 1 cup of cooked oatmeal with Y2banana
• 2 cups of "healthy" cereal- with fresh fruit on top (blueberries)
• Use only Non-fat or 1% milk with cereal
• Fresh fruit - melons, strawberries, blueberries etc.
• 16 oz of orange juice.

LUNCH (about 600 calories)

• Turkey sandwich on whole grain bread (no mayo)
• 1-2 cups of salad (mixed greens, spinach, tomatoes, etc.) with light dressing only.
• Teriyaki chicken (no skin) over steamed white or brown rice (try with fresh vegetables).
• 1 apple or one piece of another fruit
• Chicken breast sandwich on whole grain bread (no mayo)
• ½ cup of beans (with no fat) - no refried!
• Healthy fluid replacement (water, juices)

DINNER (about 600 calories)

• 1½ cups pasta with meat sauce (no cream based sauces)
• 1 cup cooked mixed vegetables
• ½cup of steamed white or brown rice
• ½cup of baked beans (pinto, black beans, etc.)
• 1 piece of Fish (preferably fresh) - salmon, sea bass, roughy, tuna etc.
• 1 cup of mixed berries
• Salad with lots of vegetables - light - low fat dressing only
• Fluids!!!

SNACKS OR LIGHT MEALS

• 1 oz of string cheese
• Small bag of pretzels
• 1 serving ofNuts;- trail mix (no chocolate) - Trader Joes!
• 1 Tuna Fish sandwich on whole wheat bread
• 1 peanut butter sandwich on whole wheat bread.
• 1 small bag of fresh vegetables (carrots, tomatoes, etc.)
• 1 piece of fresh fruit
• 1 small bag of frosted miniwheats, cheerios, etc.
• 1 cup of steamed white or brown rice
• 3-4 pieces of sushi
• 1 small bag of "light"- low fat crackers - (wheat thins, rye or wheat crackers etc.)
• Toasted bagel or whole wheat english muffin with peanut butter

Remember to eat SMALL meals throughout the day! Distributing calories evenly throughout the day helps to maintain stable blood glucose levels for training and may prevent overeating. Proper meal timing and frequency are critical for optimizing fuel
availability to enhance athletic performance. The content of these snacks and meals is also important. Eating a meal or snack containing both carbohydrate and protein about every THREE hours helps maintain the athlete’s blood glucose level. Carbohydrate-rich foods raise blood glucose, while protein-rich foods help to keep blood glucose from falling and provide satiety.

FOODS TO ADVOID!
• Sweets, candies, cupcakes, cookies, etc.
• Deep fried foods (fries, onion rings, etc.)
• Butter and creams (including sauces)
• Regular soda pop
• Gatorade (remember that it is loaded with sugar)
• ALCOHOL
• Red meats - rich in fat such as filet mignon, Pork Chops, Lamb, Ham, Ribs, (choose lean cuts)
• Breakfast meats - such as bacon and sausage
• Heavy breakfast "Carbs." such as pancakes, french toast with syrup, crepes, etc.
• Buffalo wings!!! (very high in fat and cholesterol)
• Most fast food - (Hamburgers, fries, shakes, fried chicken sandwiches, etc.) If it has to be fast food – make wise, healthy decisions
• Whole milk 2%, Cheese, cheese sauces - (you can use cheese on a sandwich, but do not eat a lot of cheese because you love it – use cheese very sparingly. People tend to have cheese in or on EVERTHING.)
• Chips!

Diet is one of most challenging components of the program. We get into BAD habits. We are surrounded by friends that are not on the same program and therefore will not be very supportive. We are also bombarded by advertisements and the "easy/quick" way to eat – proper nutrition is not easy. EVERYONE MUST STAY COMMITTED TO PROPER NUTIRITION - IN ORDER TO OBTAIN THE GOALS THAT YOU DESIRE. When you start to sway away from the course - then you are not fueling correctly and you are wasting a lot of hard work during your training.

Day 1: Chest, Triceps, Abs, Cardio

Okay, this might sound stupid and bordering on embarrassing for me but….

… does anyone know how to tell if the skin (lower belly area) is loose or if it’s a jelly roll of fat? If it’s loose skin (due to rapid fat loss), how can I lose it without going through surgery?

Any insight will be highly appreciated!
Thanks! (^_^)

I just uploaded a new progress photo for my body transformation album. As I was looking back at the older pictures, I remembered that when I took them, I was feeling all muscled out and all that. However, when I put the older photos side by side to the new ones… it just amazes me how much more I can achieve with this body. I will never be content with being mediocre. If being the average joe on the street is your cup of tea, it’s definitely not mine.

On a side note, I play soccer right…. the best compliment I’ve ever received about my transformation is this conversation below as what transpired during a scrimmage:

Random Soccer Player (RSP): Are you wearing shin guards?
Dave: Nope. Just my knee high socks. I only wear shin guards during real games.
RSP: Riiiiiiiiiiight… You’re wearing shin guards!
Dave: No I’m not! *pulls down socks* See!

(^_^)

So watch out world! More growth to come!

I’m hoping someone can post a comment and help me out. I’ve gotten my mass to where it should be. I’ve already started the ripping up workouts (i.e. light weight, high reps). My question is…. can someone give me tips on what kinds of foods to eat to get all cut up?! I know working out is only part of the solution.

THANKS!

So this is my first bodyblog. I was so overwhelmed with the changes that has been happening to my body that i don’t know where to begin to tell you guys what’s been running through my head. Should I talk about my non-belief in diets and belief in PROPER NUTRITION? Should I talk about consistency with working out? Or maybe I should talk about how body building changed my life for good? There are so many things to talk about and there seems so little time (well… I made it a point that if I’m not studying, I should be working. If I’m not working, I should be at the gym. If I’m not in the gym, I should be training with my soccer team).

Then I looked down my still in-progress gut and saw what I need to write about… these unsightly marks that run up and down my lower abdomen… some even run up my chest and under my arms. We all know what these are… CELLULITES. STRETCH MARKS. It’s the love mark of fat that scar your body indefinitely.

Why do I even want to write about something so gross? Simple… It’s there as a REMINDER. Now not everyone was born and raised with a well-toned body. If you’re one of the few and you don’t have stretch marks… you probably won’t understand what I’ll be talking about. However, if you’re like me… a person that’s from-flabs-to-abs type, then hear me out.

There are probably some type of medicinal cream or surgery that can be done to remove these unsightly lines but I honestly don’t want mine removed. It serves as a reminder of what I was before and something that I don’t want to regress to. A life of embarrassment and shopping at the XXXL department. A life wherein self-control was unheard of and that it is OKAY to eat Ben and Jerry’s ice cream JUST BECAUSE.

You know… it’s true. The more fat you lose (assuming you have stretch marks), the more pronounced these lines become. It’s like a shrunken balloon. All wrinkly and with a different color than the rest of your skin. But these are now a part of me whether I like it or not. These will be running up my abs, arms, and even butt. But for now, there is a difference. The skin is tight and the muscles are hard. And these lines PROVE THAT A FAT AVERAGE JOE TOOK CONTROL AND CHANGED HIS LIFE.

These are my battle scars. What are yours? (^_^)

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