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September 7, 2011

Here we go again, summer is unofficially over. Now its time to get our bodies ready for next summer. I will share some on my secrets. In order to achieve our weight-loss goal, sacrifice must be made (if you’re not willing to sacrifice exit now). Let’s start with working out, the best time to work out is in the morning. Your body’s supply of available carbohydrate energy is depleted and the hormonal state makes body fat more accessible.

So hit the treadmill before breakfast, nothing crazy, an even tempo to complete a 5K run (3.2 miles). Don’t forget to drink plenty of water. Water is important, Our muscles needs water to function correctly. Ok so you finished your 5K run, now what do i eat?

I start off with a bowl of oatmeal, sure it’s not as good as a bacon, egg, and cheese muffin from McDonald but this is where sacrificing come to play. Sacrifice the taste for much-needed nutrients, Oatmeal is packed with Protein and Fiber, which is the most important nutrient a weight-loser needs. Protein fuels your fat fighting muscles, Fiber deliver these nutrient efficiently. Also protein and fiber keeps you fuller longer.

I’ll write out my meal plan, any questions comment below:

  • 5 am workout cardio 3.2 miles (5K).
  • 6 am – Oatmeal with blueberries (high in antioxidants) with glass of water.
  • 8 am – Veggie omelette with one slice of wheat bread and 8 oz of fat-free milk (Over the moon).
  • 10 am – Greek yogurt (Chobani) 1 cup.
  • 12 pm 4 oz of lean protein ((chicken breast or fish (baked not fried)). With one cup of veggies broccoli and corn is my favorite.
  • 2 pm – Nurtigrain bar.
  • 4 pm – Turkey sandwich (low-sodium) and a banana (pre-workout meal).
  • 4:30pm – workout 45 mins cardio followed by a full body weight training workout.
  • 7 pm – 4 oz of lean protein ((chicken breast or fish (baked not fried)). With one cup of veggies broccoli and corn is my favorite.  What ever i eat for dinner, becomes my lunch the next day. (Last meal of the day.)

This is my daily meal plan, I don’t change it much. The reason I don’t change it, it saves me time on cooking and guessing what I have to eat. Now back to protein. What is it? Proteins are a long chain of amino acids that are linked together. Each of these chains of protein has a specific function in our bodies. Without adequate protein intake much of our body would not function correctly. Basically protein is responsible for all growth, maintenance and repair of cells within the body. If you add a source of protein in every meal, your moving in the right direction. Now its fiber, fiber has two-part.

  • Soluble fiber which can be digested by your body, and may help to reduce the amount of cholesterol in
    your blood. Cholesterol is a naturally occurring fatty substance that can clog up your arteries if you eat a
    diet that is too high in fat. Beans, oats and lentils are good sources of soluble fiber.
  • Insoluble fiber which can’t be digested. It passes through your gut without being broken down, and helps
    other foods to move through your digestive system more easily. Insoluble fiber
    keeps your bowels healthy and helps prevent constipation and other digestive problems, such as irritable bowel syndrome. Wholemeal bread, whole grain rice, whole grain breakfast cereals, and fruit and vegetables, are all good sources of insoluble fiber.

Fiber regulate your bowel (say bye bye constipation).So in closing, if you’re eating Protein and Fiber, most likely your eating healthy.


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  1. This is definitely why I don’t worry about weight. Way too much work! Congrats on being so disciplined!

    • Thanks! Well I was at 290lbs at one point, I am at 220lbs know. My goal is 195lbs. Then I’ll be good.

  2. I believe that avoiding packaged foods is the first step so that you can lose weight. They will often taste beneficial, but packaged foods include very little vitamins and minerals, making you try to eat more in order to have enough electricity to get over the day. For anyone who is constantly taking in these foods, transitioning to grain and other complex carbohydrates will help you have more vitality while ingesting less. Great blog post.

  3. This can be really good media. Appreciation for sharing it having us all!

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