Sunday, March 27, 2011

Don't go half in, Go all the way

When I first started dieting, I was an idiot. It was my senior year and I had heard that chicken was healthier than beef. So when I went to McDonalds I'd order 3 boxes of McNuggets instead of that cheeseburger, I'd have a diet coke instead of coke, Lean Pockets instead of Hot pockets. Like I said I was an idiot. I'd even taken to popping Tai Bo into my VCR to get a good workout.
Ever wonder where McNuggets come from?

A year out of highschool I had started getting a lot smarter and beefier. Probably cause I was eating a lot of beef(so lame I had to say it). People even asked me if I was on steroids. I loved it when people would ask me that. There was a problem though. No matter how much muscle I had, I was never lean. Even adding extra cardio wasn't doing the trick.
I wonder if they're on steroids?
Until my Dad told me to stay away from red meat. Could red meat be that bad? I was eating chopped sirloin steak. The leanest red meat known to man. But I was out of ideas, so I tried it. All my protein came from Talapia, Tuna, Grilled Chicken, Turkey Burgers, soy, and protein shakes.
Seinfeld knows why fish keep you thin.

2 months later my brother came and visited me, and was speechless. He almost couldn't recognize me. I had dropped about 20lbs of fat easily. I was so lean, that when I would sit down I had absolutely no table fat. I had never experienced that joy before. I had to pull myself away from the mirror.
If you got it, flaunt it
I'm not saying red meat is bad for everyone but for me it was. Smarten up about your diet and get the results. I was halfway in shape before, but making some changes got me all the way there.
Count Down to Summer has begun
No matter what struggles you're going through to get where you need to be. I've been there. Like I said, you know what we do in the gym is the best training you're going to find. So if you're having any problems, it's in the kitchen and the drivethru.
Culture Shock!
When you're struggling or need help, don't be afraid to call or text. I'll help you out.


Snack #2 - 3:00pm
A couple of bunches of
grapes with a wedge of
Laughing Cow or Baby
Ebel cheese
Bottle of Water

Dinner - 6:00pm
Grilled Chicken Breast
w/ roasted apple/onion
Mixed Grilled Veggies
Bottle of Water

Snack #3 - 9:00pm
Muscle Recovery Drink
(Prograde Strength
"Workout" Drink or EAS
Muscle Armor

Lunch is one of those meals where people often have the best intentions, but things often go awry. If you don’t prep and pack your lunch in the morning for the day, and instead, rely on your ability to make good decisions when you are starving and faced with multiple opportunities to stray from your usual intake, things are gonna go bad.

While some people do have an iron will, resist the temptation and make good choices, that is not most! This is where packing your own tasty and healthy lunch can come in and prevent that from ever being an issue in the first place.

Since time is always an issue, here one of many quick lunch recipes that you can make in 10 minutes or less before you head off to work and take with you.

One quick note is that many of these recipes call for pre-cooked chicken breasts, as this can be a HUGE timesaver. In a large Pyrex dish, cook chicken breasts that have been cut in half (so they are half as thick) or chopped at about 350°F for approximately 20 minutes, or until done. To retain moisture, cover dish with tin foil. Season these breasts to taste with sea salt, garlic powder, Montreal chicken seasoning, or anything you like prior to cooking.

Chicken, Pesto & Guacamole Wrap: This is a quick and delicious wrap that is loaded with healthy monounsaturated fats, vegetables, protein, and quality carbs. You can make this in less than 5 minutes!

• 1 cooked chicken breast, chopped and seasoned to taste
• 1 sprouted-grain or whole-grain wrap
• 1-2 large handfuls baby spinach
• 1/4 cup chopped cucumbers
• 2 tbsp basil evoo pesto
• 2 tbsp guacamole(yes, I'll let you use guacomole. BUT FOLLOW THE PORTION SIZE!)
• 1 plum or other small piece of fruit

Directions: Evenly spread pesto onto wrap. Lay spinach on top in an even layer. Then lay down chicken breast on top of spinach. Spread guacamole on top of chicken breast and toss in diced cucumbers.

Enjoy with carrots and hummus or other produce of choice. FYI, the meal will end up making 1 serving for men, and 2 for women.

This Blogs Tips
Chestnuts are the only low-fat nut, with just one gram of fat and 70 calories per ounce.

While Macadamia Nuts are the highest on the other hand, with 19 grams of fat and 199 calories per ounce!

Next Blog
Next chapter in our trap foods to avoid!

Congratulations to Randy to losing 8lbs and 2% in 2 weeks.
Congratulations to Jeff for losing 2% in 2 weeks.
Congratulations to Sarah for finishing her first Marathon!!

Download IMG955215...jpg (77.5 KB)
Sarah on right


  1. Ewwww, disgusting pic of McD's pre-cooked nuggets.

    So, lean pockets aren't healthy?!?

    Love the tai bo video workout comment - I used to do the same thing back in the day. Ignorance is bliss, huh?


  2. Great meal plan as always. Laughing Cow cheese is the bomb! Super tasty and so few calories...

  3. Sorry to debunk the wholesomeness of McNuggets and Lean Pockets.

    Working out to Billy Blanks is better than nothing. As long as you weren't Sweatin' to the Oldies.

    Keep those comments coming!