Guest Post: Randy Gill

The Evolution of Randy

341 lbs. March 3rd

254lbs August 27th

218 lbs on November 24th

RANDY:
"Since I've started my weight loss journey with Steve, I've lost 123 LBS. Never thought it would be attainable, but it was. Steve's been drilling my head with plenty of nutritional counseling, stating that it's 40% exercise, 60% diet. So I figured I'd give it a whirl. Low and behold it worked. Not only do I work out but have changed my eating habits as well. First it was gradual and then progressed to a well established diet. I started by giving up white breads and sodas and at this point Ive done away with red meat, processed food, and even abstain from fruits after 3pm. Not easy, especially for a bread eating, fruit craving, carnivore. I've learned to trick my mind into enjoying and filling up on vegetables and water, rather than starchy foods. I still enjoy a cheat day about once every two weeks. Ive learned to be disciplined yet I enjoy life and the things that life offers, such as food. I know that if I could do this with all the weight obstacles, anyone can succeed at their weight loss endeavors."

My diet consists of :

Breakfast - Fiber-one cereal with soy milk and almonds.

Snack- Apples, water and almonds.

Lunch- Chicken or turkey salad, wish bone salad spritzers, carrots, Greek yogurt and fruit.

Snack- Water, apple slices and almonds

Dinner- Baked fish or chicken, vegetables and water.

Snack- Air popped popcorn or celery sticks with peanut butter and water.

"One very important concept that Steve has taught me is that I need to fuel my body in order to burn up energy, that leads to weight loss. At the begging of my journey I was under the impression that if I were to starve myself Id loose weight. Wrong! Once I started fueling my body and eating more frequently, I began seeing dramatic weight loss. I'm not eating tons of food, but eating smaller frequent meals. Just when I begin with hunger urges, it's time for a healthy snack. Don't get me wrong it is a struggle not to enjoy the easily accessible junk food, but I've changed my mind set. I have a goal."

Dieting can be an obstacle, but when you start seeing the results of your sacrifices and determination you'll stay motivated. Dieting and exercise will longer be a chore, but a lifestyle change. A change that you will not mind especially when you need a new wardrobe and receive so many complements you never thought you could have ever received. You'll no longer require the blood pressure medication and start noticing the brighter side of life. So when Steve gives some great advice you might want to listen, it works. Be encouraged all."

For those have a similar journey ahead of you, and even more for those that a much simpler goal. Think about Randy every time you feel like it's impossible and you were foolish to even try. Randy get's tired, has cravings, has a busy life, but does what he has to do regardless. Randy couldn't even remember ever not being overweight, but decided it could be a possibility. Randy doesn't come from a small and fit family, but decided to be the first anyway.

Randy as of right now is only 218lbs, and has gone from 38% body fat to 24%. Just out of the obese range. He plans to be around 200lbs by the end of the year.

10 Commandments

So you survived the rapture. Big deal, how do you know you'll survive the next one?

If you want to survive you better read these commandments and follow them as the word of Steve.

1) Thou Shalt Not Eat Fast Food

Pretty simple huh? But what about when you're in a rush then it's okay right? Or you don't feel like cooking everyday. Nope. Always have food prepared ahead of time via Tupperware. Take healthy snacks like protein bars, turkey jerkey, peanut butter sandwich, trail mix, etc.

2) Thou Shalt Not Eat Fatty Foods

If something is high in fat...don't eat it.

Wonder if you can get this with a stuffed crust?

3) Thou Shalt Not Shop Hungry

When you shop hungry you've already lost. You end up stocking your house with nothing but temptations. Why make this any harder than it needs to be?

4) Thou Shalt Not Drink Soda or Juice

Nothing but liquid sugar. It's like giving up a drug and you may have withdrawl, but once you get past the initial one to two week hump you'll be set.

Probably took a long time to set up this photo.

5) Thou Shalt Not Eat Sugary and Salty Foods

Just because something isn't high in fat doesn't mean it's not bad for you. Salty and sugary foods stack up quickly and become just as bad as fatty foods.

That salt shaker isn't even close to empty!

6) Thou Shalt Eat 5-6 Times a Day

Besides turning your body into a Fat Burning Furnace with a mega metabolism, this also prevents you from being hungry and making those mistakes we all make when we're starving.

You like the imagery?

7) Thou Shalt Eat a lot of Protein

What gives you the muscle that makes you look lean. If you don't have enough protein in your diet you'll always look flabby and won't get much out of your workouts.

My Breakfast!

8) Thou Shalt Drink a Lot of Water

Keep your metabolism high, keep you regular, keep you hydrated, keep you healthy.

9) Thou Shalt Not Eat Complex Carbs After 6

Just to clarify, you can have fibrous carbs after 6. What's that? Vegetables that are high in fiber. Remember carrots, not potatoes.

10) Thou Shalt Not Eat Fruit After 3

Although it's good for you, it is natures candy. The natural sugar that makes these Simple Carbs is not good for you after 3. Like Cinderellas Chariot turning to a pumpkin at midnight, fruit is good for a limited time only. (Unless right after workout...then it's okay)

Follow these 10 simple commandments and you shall survive the rapture...or just look really good. Whatever works for you.

Food for thought

1) 60 Second Omelet

This breakfast recipe is awesome for when you're short on time and long on hunger!

You can also eat this for dinner, by taking out the side of oatmeal.

Prep Time: 60 Seconds

Ingredients:

4 egg whites, one whole egg

Veggies of your choice (spinach, broccoli, mushrooms, green peppers, etc)

Directions:

Whip eggs in blender

Cook over medium heat in a skillet; add vegetables of choice

Enjoy with a ½ cup of oatmeal

Thai Curry Chicken and Grape Salad Sandwich

Enjoy it outside by the pool, or its great right after our workout. The crisp sweet

grapes and curry seasoning add a lot of taste to this chicken salad recipe.

Prep Time: 10 minutes

Ingredients:

2 portions chicken breast, chopped

½ cup seedless red grapes, chilled, halved

½ cup green grapes, chilled, halved

1 apple cored and diced

½ cup fat free mayonnaise

1 lemon, halved

Sprinkle curry powder seasoning, to taste

¼ tsp ground black pepper

2 cups baby romaine leaves

2 slices of whole wheat bread

Directions:

In medium mixing bowl, combine precooked and chopped chicken, chilled red and green

grapes, apple, mayonnaise, lemon juice, curry powder, and black pepper.

Toast 2 slices of bread and place baby romaine on top along with chicken salad.

Final Thoughts:

Things aren't as complicated as some make it seem. Combine these basic rules and my training and you'll be set.

This Blogs Tip:

Egg whites cook great in a microwave! Put 5 in a glass bowl, mix with spices and salsa and microwave on high for 4 minutes!

Next Blog:

Our following chapter in Trap Foods to Avoid

P.S. Congrats to Randy for winning the weight loss competition!

The competition wasn't even close!

P.P.S. Another round of Applause to Steve Tramel for losing over 10lbs and 5% Body Fat

P.P.P.S. To Team Austin F.I.T. (Dean and I) for placing in the top 20 at the Obstacle Course.

Tag Team Champions