Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
I've decided that I need to track, in greater detail, the food that I consume through out the day. This is an effort to reverse damage done by living a sedentary lifestyle for the last two years. I have started exercising at least three times per week and since starting the diet changes in January have gone from ~240 and ~26% body fat (bf) down to ~230 and ~22% bf. The numbers fluctuate a little through out the week as my body adjusts to increasing muscle and decreasing fat however the trend has been downward in both numbers. My usual breakfast consists of 1 packet (about a cup) of Quaker Simple...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
The last two days I have had a little trouble hitting all my meals. I usually end up consuming about 5 meals per day. I say about because for some meals I will forget to have my carb, or not add the protein. The reasons are lame so I won't add them, just do better next time. Today is going much better. I have eaten both breakfast and my mid morning meal, complete with carbs, protein and fat. So far I had 9 egg whites and a cup of oatmeal for breakfast and a little virgin coconut oil, then for mid morning I had a whey protein shake with another cup of oatmeal and a little virgin coconut oil mixed...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
For the last couple of weeks I have struggled to eat clean. It was a mental battle that I was fighting. For the most part my eating through out the day was clean but the evenings is where things got hairy. The combination of ice-cream and cookies and milk (chips-ahoy) caused me to stop loosing body fat. Thankfully I still did my workouts. Well the weight lifting part, the cardio has dropped off a great deal as well. This morning I weighed 196 lbs, 14.5% bf and 58.6% water content. It is encouraging to see that I didn't gain all that much body fat in spite of my poor evening eating. Today things...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
Since my in-laws have been in town my nutrition plan has got to pot in the evenings, with eating out almost every night. It all started Sunday when we went to Kema and celebrated Father’s day and has continued almost every night. I kind of figured this would happen so I’m not beating myself up about it but rather eating on plan every meal but dinner and trying to make wise choices. I will admit I haven’t always made the right choice but it is something I’m aware of and working on. I’ll be glad when this week is over and I can return to my “normal” eating habits....
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
Today I’m down to 188 so in the 16 days I have been doing this transformation I have lost a total of 11 lbs and 2.something % body fat. The last couple of days I have been less then ideal. We were down to one car which meant I stayed at the office all day. Then the evenings were taken up with finding a new car to replace the mini-van. I’m back on track today as I have my own wheels now (more in another post) and will return to my lunch time work outs. This next week will be very interesting as Deb’s parents are coming to visit and they like to eat out a lot. I have already conditioned...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
Today I officially broke the 15% body fat mark. I measure myself daily in the morning when I wake up and have noticed that while the pounds are dropping the body fat numbers have been floating around but this morning I’m down to 14.5%. WHOO HOO. I was hoping this would happen has my body evened itself out from the weight loss, as my actual scale weight isn’t as big of a deal as the percentage of body fat. So far I have gone from 17% down to 14.5%. My weight dropped from 198 down to 189 and today is back up to 191. I would prefer to stay around the 190 mark at 10% body fat but have no...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
Every Friday at 6:00am I meet with a group of guys from my church . We have a great time of fellowship, discussion and prayer. Hashing out issues we are dealing with, thoughts we are working through or revelations we have received. Normally we have been meeting at the 59dinner but today moved to a Denny’s near by. Knowing that it would be hard to find something to eat that fit into my nutrition plan I decided to try a cheat. I took some carb & starch blockers and ordered an egg-beater veggie omelette with pancakes. In retrospect I should have just eaten some of the hash browns but I had...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
I just posted about the new body transformation I started. Back in January I got fed up with my fat self and decided I was going to do something about it. I radically (at the time) changed the way I ate and how much exercise I did. I tried a bunch of stuff from working out all the time to solely doing 45 mins of cardio each day. My goal was to get down to 10% body fat by March 18th, which was my brother Matt's wedding, and I was to be in the wedding party. I didn't reach my goal but did get down to the 17-18% range from 23%. I went from 216lbs down to 198lbs. It was a great feeling but I still...
Posted by Jeff Giesbrecht
on Wednesday, May 28 2008
As of June 1 I have started a new transformation phase. I have been hovering around 16% body fat for about a month or so and want to push down into the 10% or lower range. Deciding I needed to do something radical I enlisted the help of a body building friend to come up with a plan. Here is the plan I came up with. Nutrition 8:00- 8:30am Breakfast: 10 egg whites and 1 cup of oatmeal. 10:30-11:00am Snack: Protein Shake (45g protein and 24g carbs). I'm keeping my fat grams 3 or less. On leg day if I need to take in extra carbs I'll do something like 1 cup of rice or a potato. 1:30-2:00pm Lunch: 7oz...
