So I didnt exercise today, decided it was a good idea to take a break (and I was feeling lazy and not really interested in getting out). I'm a little depressed today too so I think that had something to do with it as well. Tomorrow will be different though, I'll definitely be heading to the gym to work out and hopefully I can talk charlie into a bike ride as well. I downloaded the new radiohead album today. Its really amazing.
I have a fun food fact for all of you to think about. Cantaloupe is a really great food. Just one slice (1/8th of a large cantaloupe) has about 70% of the vitamins A, and C that you need in a day. We all know that vitamin C is a great anti-oxidant and will keep you from getting skurvy, but vitamin A is one of those nutrients we take for granted in the developed world. Its essential for healthy bone and cell growth, good vision, and healthy production and maintenance of mucous membranes. That last one is a biggy because it has consequences on all sorts of different biological functions (immunity, digestion, vision, etc). Many people in 3rd world nations suffer from vitamin A deficiencies which can become major health issues if it isnt addressed. The vitamin A that is in cantaloupe and all other plant forms is really beta carotene. True vitamin A (retinol) is found in animal sources like livers, eggs, milk (not in fat free), and butter for example. When we eat fruits and veggies that contain Vitamin A we are really eating Beta Carotene. The good news is that our body will convert this nutrient into the retinol and store it in our livers for when we need it. Remember though, these are fat soluble vitamins so if you want your body to be able to take advantage of this very important nutrient you have to eat foods with it that have some fat. Fat is not the devil, its not bad for you, it is essential, and this is one very good example of that (one reason why fat free milk is a shitty food). Other foods that are high in this nutrient include carrots, broccoli leaves (not the florets), pumpkin, sweet potatoes, kale, collard greens, and several tropical fruits. There's a good reason (other than taste) why southerners love to put pork fat into collard greens. Namely, it helps u take advantage of the nutritional content of the greens! How cool!
Here's the days totals
Weight - 271.8 pounds
Breakfast
half cup of Cottage cheese
calories - 130
1 Medium Bosc Pear
calories - 100
7 small meatballs I made out of ground bison meat, one stale piece of whole grain bread, a tsp of olive oil, and some spices.
calories - 400
Lunch
2 slices of cantaloupe
calories - 70
One serving of my low fat sausage
calories - 80
Dinner
1 Catfish fillet baked with a tsp of olive oil served with one zucchini chopped up and sauteed with 3/4 of a tbsp of olive oil, garlic powder, pepper, thyme, and capers and I made a sauce with a TBSP of mayo. I then added this all to the baking dish for 2 more minutes of cooking in the oven. I couldnt finish the fish because it was too salty (i fucked it up). The sauce all got drained off because the mayo just turned to oil and I left it off my plate. Because i didnt finish and I poured off most of the oil after cooking im going to say this was about 250 calories.
calories - 250
Snacks
I havnt had really any snacks today except a bite or two of some turkey breast slices (maybe 25 calories) and a swig of cranberry juice (another 30 calories)
calories - 55
Cup of Mango Tea with 1 TBSP of honey
calories - 80
Because this is barely 1100 calories Im going to eat another 230 calories in snacks before I go to bed. It will likely a sandwich with one slice of whole wheat bread, little bit of mayo, and a cucumber.
calories - 230
Totals
Intake - 1395 Calories
Output - 3000 (basal metabolic rate)
Caloric Loss - 1605 Calories
Weight - 271.8 pounds (almost 5 pounds!!)
-jonny
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1 comment:
Jonny,
My $.02 about your diet and the hunger pangs you're experiencing:
It looks like you're having a lot of inconsistency in your macronutrient breakdown, favoring carbohydrate heavily on a lot of days. This can lead to lack of mental clarity, lack of energy, and the fits of hunger you've been experiencing.
A good rule of thumb (hand, actually) for balancing your calories across fat, protien, and carbohydrate is as follows:
For meals, your protien need is approximately the size and thickness of the palm of your hand. Choose lean meat (fish, chicken, lean pork, lean beef) cut to approximately this size pre-cooked.
Your carbohydrate needs for meals are roughly the size of your balled fist. This assumes you're getting your carbohydrates from vegetables, not grains, rice, bread, sugar, etc. Your fat requirement doesn't really fit the hand model, but try to get fat from nuts and seeds, primarily. A handful of almonds or a couple spoons of sunflower seed kernels will do you fine.
For your snacks (should you chose to have them) just eat half or 1/3 what you would for a meal, trying to maintain the same ratio.
Maintaining a balanced macronutrient profile will go a long way towards giving you a sense of satiation and clarity, and will make you much less likely to rebound, should your diet change.
Anyhow, enough of my crap. That's all I had. Glad you're losing weight like a mug and all. I'm going to try to get out to UALR tomorrow.
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