Fat Bastid Diaries, Strategies, Recipes and updates

[El Presidente]

OK Fat Bastid Contestants, we have 12 weeks to go from Homer Simpson to Rainier Wolfcastle 

You can post your six pack shredding experiences here 

This is also the official Fat Bastard Recipe thread. 

* On the official FOH Fat Bastard Recip Thread, share your best Fat Bastard Recipes  and go into the draw for two boxes of cigars (10 packs) chosen by myself. The winners of this side comp will be based on number of "LIKES" posted to your recipe + all entries will go into a general draw for the second box. 

Good luck you beautiful people!

 

 

 

[J-Slay]

Not in the comp, but wanted to share these. I love bread so much, and these helped with missing that. Lost 40 lbs at the beginning of the pandemic. They go with almost every meal and can be used in so many ways. Good luck, fellas!

[Lomey]

On 1/28/2022 at 1:55 PM, J-Slay said:

Not in the comp, but wanted to share these. I love bread so much, and these helped with missing that. Lost 40 lbs at the beginning of the pandemic. They go with almost every meal and can be used in so many ways. Good luck, fellas!

Agreed, these are good.  We use them in normal tortilla ways, but also make homemade chips with them.  Cut them in triangles and spray them in with fat free avocado oil spray and bake at 425 degrees for about 20 minutes flipping halfway through cooking.  Dust them with whatever spice you want.  I like chili lime.

[El Presidente]

I am starting from 82.5Kg (181.5 pounds) dry weight and am aiming for 79kg  for this 12 weeks. I haven't been there since school. 

Waist 34 inches. Goal 32 inches. 

BMI 25  Goal 22 

Visceral fat (stomach)  10    Goal 8 

I have come a fair way over the past 24 months. Starting from 100kg (220).  I think the heaviest I have been is 108 (238)  

I had a love of wine, loud shirts  and good friends.....I was very happy 

 

 

Illness in 2018 was a wake up call and it has been a fairly structured recovery.  

Coming across intermittant fasting two years ago certainly helped. Getting to love exercise was a game changer. The rewiring of my head took a good six months.  A good PT in Tamlan keeps it freshand interesting.  Resistance, cardio and core work. 1 rest day a week.  High clean protein low carb & lots of green diet. 

Today we worked on Dragon Flags. Effectively you control a plank through from the vertical to the horizontal and back again.  Getting there. I plan to nail it 100% within the 12 weeks.  The stick is to ensure my body is on a flat plane. It is also handy to hit me with if I am not 

 

 

I tip my hat and raise a glass  to all competitors in the FBC 

[Fosgate]

I used to workout everyday until 2014 and got 2 pretty serious injuries that kept me out of the gym. Since then I quickly increased from 6'7in 320 to a record 507lbs in April 2021 when I injured myself again trying to return to the gym requiring surgery that involved gall bladder removal and about a foot of small intestine with after affects of an abdominal hernia after the stitches did not hold from the surgery so I have no choice but to go through weight loss and hope to repair the abdominal hernia and loosing enough that they will need to do some cosmetic to remove excess skin... ewww. 

Anyway, photos before I went in for surgery on May 24 2021, and first one is today. Started at 507lbs currently at 345lbs. I eat alot of seafood, Meat, Protein Shakes and Veggies. not much for grain or sugar. 

 

[El Presidente]

Well done!

One day at a time. It is a cliche but once you start to enjoy the journey it is no longer a chore. Great stuff!

[Bijan]

1 hour ago, El Presidente said:

I am starting from 82.5Kg (181.5 pounds) dry weight and am aiming for 79kg  for this 12 weeks. I haven't been there since school. 

Waist 34 inches. Goal 32 inches. 

BMI 25  Goal 22 

Math doesn't quite check out. I think you intend a goal of about 72-73kg if you mean to hit 22 BMI.

[Sir Diggamus]

I am starting at about 120kg (165lbs) this time and am hoping to get to about 102kg (225lbs). I have been more sedentary in the last six or so months than I have been for some time. I think getting back into the gym should help with that. I have one a short drive from home and plan to sign up soon. You mention intermittent fasting @El Presidente, I plan to use a version of that to help. The last time I lost a good amount of weight I moved to eating in a 6 hour window (between 12pm-6pm), it's more time-restricted eating than intermittent fasting, but it falls into the same category. It worked well for me, so I plan to use this more again. I actually ended up forcing myself to get in all of my calories during that time, because I found if I didn't, my weight loss would stop. 

[RedLantern]

@Fosgate what (where) fish ladder is that?

[Islandboy]

I’m planning to poop regularly. Which happens when I eat healthier and mountain bike more often. So I’m really planning to eat healthier and mountain bike more often.

[bishop532]

4 hours ago, Sir Diggamus said:

I am starting at about 120kg (165lbs) this time and am hoping to get to about 102kg (225lbs). I have been more sedentary in the last six or so months than I have been for some time. I think getting back into the gym should help with that. I have one a short drive from home and plan to sign up soon. You mention intermittent fasting @El Presidente, I plan to use a version of that to help. The last time I lost a good amount of weight I moved to eating in a 6 hour window (between 12pm-6pm), it's more time-restricted eating than intermittent fasting, but it falls into the same category. It worked well for me, so I plan to use this more again. I actually ended up forcing myself to get in all of my calories during that time, because I found if I didn't, my weight loss would stop. 

What’s the difference between intermittent fasting and time-restricted eating? I was under the impression that’s pretty much the same thing, but now you have me wondering. 

[El Presidente]

13 hours ago, Bijan said:

Math doesn't quite check out. I think you intend a goal of about 72-73kg if you mean to hit 22 BMI.

Spot on. BMI of 24.

It is not a measure I pay a lot of attention to. 

Visceral fat far more so.  An 8 score would be a great result.

[Bijan]

11 hours ago, El Presidente said:

Spot on. BMI of 24.

It is not a measure I pay a lot of attention to. 

Neither do I most of the time.

I just use it as a rough guide.

When I'm over 30, I know I've let myself go (just got back under 30 the past few weeks).

When I'm under 25, I know I've succeeded in building a time machine. (but in all seriousness I'm going to try and hit 25, closest I got was 26.2 before getting married in 2018).

 

12 hours ago, bishop532 said:

What’s the difference between intermittent fasting and time-restricted eating? I was under the impression that’s pretty much the same thing, but now you have me wondering. 

Time restricted eating/fasting is one type of intermittent fasting (though possibly the most common). It's basically eating for only X hours and day and fasting for 24-X hours (e.g 8 hours eating, 16 hours fasting).

Other kinds of intermittent fasting include alternating days of eating and fasting or eating normally for 5 days and fasting continuously for the other 2 days.

[JoshD]

In this video, Pat McNamara mentions some real gems for eating, mainly: stay in the periphery of the grocery store.  This basically equates to little/no fast carbs, and only real food.  Pat Mac is the real deal!!!!

 

Workout recovery:  Beer, Bourbon, and Cigars

 

[Fosgate]

DC Booth Fish Hatchery in Spearfish SD. There's a lot of lunker Rainbows, Brown and Cutthroats in that place. 

 

 

 

17 hours ago, RedLantern said:

@Fosgate what (where) fish ladder is that?

DC Booth Fish Hatchery in Spearfish SD. There's a lot of lunker Rainbows, Brown and Cutthroats in that place. 

[Fosgate]

This is one of my Favorites in the morning when I don't have a protein drink instead. If you don't like chorizo you can substitute, corned beef, sausage, ham, Canadian bacon etc. 

When I eat I make sure to get the proteins in first and then maybe a bite or two a bread. The protein keeps the hunger at bay, more grains, starches or sugars you have the more you get the munchies. 

Spanish Chorizo Hash

 

Simple easy and good. I prefer mine with poached eggs.

INGREDIENTS

• 2 tablespoons butter
• 1/2 medium red onion, diced
• 1/2 pound cold leftover cooked potatoes, cut into 1/2 inch cubes (or frozen country potatoes)
• 4-6 ounces Spanish Chorizo, chopped
• Kosher salt
• Eggs poached, fried, scrambled –

How to poach an egg perfectly easy peasy.

DIRECTIONS

1. Add butter to a medium sized pan and cook onion until just softened, about 3 minutes
2. Add potatoes and cook another 5 minutes until just getting crispy
3. Add Chorizo, season with salt & cook stirring often for maybe another 5 - 7 minutes, until crispy all around
4. Serve with eggs, little chopped green onion and a drizzle of melted butter.

 

 

 

 

 

Another fav for when I have guests around. 

Peurco Pibil- Once upon a time in Mexico

 

Pretty obvious where I got this recipe. I have made it several times and it is for sure a crowd pleaser.

Here are some tips from the Director of Once Upon a Time in Mexico, Robert Rodriguez.

Ingredients
5 pounds pork butt, cut into 2 inch cubes
5 tablespoons annato seeds
2 teaspoons cumin seeds
1 tablespoon whole black pepper
½ teaspoon whole cloves
8 whole allspice berries
2 habanero Peppers,fresh or dried, cleaned and minced (optional)
½ cup orange juice
½ cup white vinegar
8 garlic cloves
2 tablespoons salt
5 Lemons (juiced or juice 1/4-1/3 cup per lemon)
1 Shot of Tequila
banana leaves (optional)
Red Onion (Optional-highly recommended)
2 cups Apple cider vinegar (for the pickled Red Onion)
Mustard Seeds (Optional- Highly recommended for pickled red onion)
Cilantro for garnish
-Choice of Rice, lime, tortilla, Bibb (butter Lettuce)

Preperation
Toast annatto seeds, peppercorns, cloves, cumin, and allspice in a dry sauté pan for 3-5 minutes over medium heat, until fragrant. Pour into a spice grinder and process into a fine powder, 2-3 minutes.

In a blender, combine orange juice, vinegar, lemon juice, garlic cloves, habanero peppers, salt, tequila, and ground spices. Blend on high speed for 30-60 seconds, until well-combined. Combine marinade and pork in a large plastic bag, massage until evenly coated, and allow to marinate for 30 minutes to max of 6 hours turning several times.

Preheat oven to 325°F. Line a deep casserole dish with banana leaves, and pour pork into the center. Wrap banana leaves around the pork, seal tightly with aluminum foil, and roast for 4 hours.

Serve with rice, lime wedges, and cilantro and pickled red onion (see recipe for pickled onion) you can make this while its roasting)

To serve with tacos: while pork roasts, slice a red onion combine red onion and mustard seeds in a large heatproof bowl, and cover with boiling apple cider vinegar. Let steep for 30 minutes, and serve over tacos.

An alternative to taco or tortilla, I found bibb lettuce (Butter Lettuce) works really good to wrap up food and make a taco like a tortilla and is relatively strong to hold it together, provides a good mouth texture, flavor, chews up and digests easily not to mention doesn't seem like rabbit food.
 

 

And another that lots of good stuff, eat the pie crust sparingly but it is very satisfying and the non-dieting wife loves it too. 

Beef And Stout Skillet Pie (Yes! BEER IS BACK ON THE MENU BOYS!!!)

This I originally found in Woman's Day a few years back and modified it to be friendly for my post bariatric surgery. I've had it twice now and it's settled really well.
here is the original recipe.
 

Beef and Stout Skillet Pie

A store-bought crust makes this one-pan beef pie even easier, and the hearty filling is sure to make for a family favorite.

 www.womansday.com

First you need a cast iron skillet about a 10inch.
Next if minced/ground beef is not very tolerable to you, substitute the beef for Pork Sausage or whatever vegetable base protein you use to substitute for meat.

If using pork, slick the pan with olive oil and spread the pork evenly across the pan.
Turn the heat on low to slowly cook and render the fat in the plain pork sausage to create a really nice soft easy to chew, swallow and digest minced bits.

I find frozen pearl onions to be far to potent. Instead I use pickled cocktail onions found in the pickles section at the grocery store are perfect and add a hint of sweetness.

Next for squash, either fresh or frozen works well.

Peas are optional as not everyone likes them. I personally like them.

Fresh or dry Thyme? if using dry use 1 tsp.

Pie crust is a must as it holds the moisture in while cooking in the oven. I have found it easy to digest with no issues but you can always skip it and your family members will eat it for you with pleasure.

Lastly, the Stout Beer. The recipe says they used Guinness and you can try any craft beer stout and it will work fine. I have tried my own 3yr old Russian Imperial Stout is phenomenal with it. It's a 14% ABV beer that has to sit a long time to balance the flavor with the alcohol content. When the alcohol evaporates out the stout sauce is a nice complex rich savory flavor with almost a fruity like cherry/berry sweetness that goes well with the other flavors in the pan. I brewed mine to be a clone for Old Rasputain Russian Imperial Stout but in the store the Old Rasputan is still young but I think it would still be worth the try. I have also tried Odell's and Left Hand Brewery Milk Stout also has turned out well and so has Tallgrass's Buffalo Sweat Oatmeal Cream Stout.

 

North African Meat Sauce & Saffron CousCous

I got this recipe from a local friend and producer/retailer of North American Bison called Wild Idea Buffalo Company in Rapid City SD. I've been out to their grassland and spoken to the owner about their process. The bison are naturally adapted to the plains here where they just leave them alone, they are a hearty animal not requiring antibiotics and regular vet treatments, shelter etc. Just turn them loose in a large grass field with a water source and leave them be, Harvest them quickly and humanly in the field to reduce stress on the animal and use every part of that animal. They have several terrific recipes on their site that are right up our alley. I picked up some bison meat on my way home today and intend on making one of my favorite recipes tomorrow (Below). Considering ground bison from here is 99% lean there is very little fat so it will get done quicker as well. The meat comes from a very healthy animal that is not fattened and finished with corn, but only it's natural diet.

Alternatively, bison is not cheap (not here anyway) but carries the very similar flavor to beef. I have used lean ground beef and kneaded it in a bowel or on parchment paper and a significant amount of fat will stick to your hands as you do the initial kneading and again as you mix in your seasonings causing it to be even more lean.

Also note Saffron, if you do not have any, you do not need it. I have often substituted 1/2 tsp of Tumeric for 1 pinch of saffron instead. Green Onions, Parsley and Cilantro can all be with held if you are sensitive to them.
 

Ingredients (Serves 6):

For the Sauce:
 

• 1 – pound Wild Idea Premium Ground Buffalo
• 2 – tablespoons oil
• 1 – onion, chopped
• 1 – teaspoon salt
• ½ - teaspoon black pepper
• 1/3 – teaspoon allspice
• 1 – teaspoon ginger
• 1 – teaspoon turmeric
• 2 – teaspoon paprika
• ¼ - teaspoon cayenne
• ½ - teaspoon cumin
• ½ - teaspoon coriander
• ¼ - teaspoon cinnamon
• 4 – cloves garlic (2 tablespoons), chopped
• 3 – tablespoons tomato paste
• 3 – cups, organic chicken broth or vegetable broth
• 3 – tablespoons chopped parsley
• 3 – tablespoons chopped cilantro
• 2 – green onions chopped

For the Couscous:
 

• 1 – tablespoon olive oil
• 2 – cups couscous
• 2 – cups water or broth
• ½ - cup chopped apricots
• .01 oz. – saffron*

*This is expensive, so if you don’t have it, no worries.

Preparations:
 

1. In a skillet over medium high heat, add the oil, onions and dried spices. Sauté for 5 minutes stirring occasionally.
2. Crumble in the Ground Buffalo and chopped garlic, stir to incorporate and brown, about 7 minutes.
3. Stir in the tomato paste and chicken stock. Bring to a boil and then reduce to simmer for 15 minutes or until desired consistency is achieved.
4. Add half of the fresh chopped herbs before serving.
5. For the couscous. Heat the oil and the couscous in a pot over medium high heat for 5 minutes, stirring occasionally. Add the apricots, liquid and saffron. Stir and bring to a boil, reduce heat to simmer with the lid on stirring occasionally for 7 minutes.
6. Serve the meat sauce over the couscous and garnish with remaining chopped herbs.

*I accompanied with a cucumber and red onion salad, mixed with a little yogurt and cilantro.

 

Tabouli

 

I grew up in a Norwegian family in Eastern South Dakota with a town full of Norwegians and one fried who's grandmother immigrated from Syria in the 1920's and she made some really awesome Mediterranean foods for us kids. Back in the 70's and early 80's nobody where I grew up was eating salad unless it was iceberg with one of two dressing. That never appealed to me but Mrs. Hembree's Tabouli I was always up for. I found a recipe a couple years ago that I really liked and you could substitute several different grains into it if you liked. It's the one salad/dish that I always knew what to do with parsley from the grocery store after I used maybe one or two sprigs for another recipe. Easy on the stomach and finely chopped it settles pretty easy for me when it comes to getting my green leafy veggies in. It really goes good as green side with a meat or fish main course.

Tabouli from Healing Tomato

 

 

 

 

 

Gumbo

 

This one is easy peasy and a good recipe to get rid of celery between this one and the Sloppy Joe/Minced Meat sandwich I posted earlier. Sorry I have no nutrition info on this. If you just had bariatric surgery you might want to skip the chicken and Andouille and go for the shrimp option only. Also go easy on the Cayenne to start. I've left the recipe as is since its really easy to get carried away with the spice level using Andouille and Cayenne Pepper. You'll find the recipe using shrimp only is a bit blander and you can make up the difference with a little more of your choice of seasoning (tonys, salt, cayenne, pepper) . Also the amount of rice depends on you and your family. I'm to the point were I can eat a little bit but startedout with none for my bowl. This makes a decent size batch for a few days leftovers for a couple.

1 bunch celery-Chopped fine

1 green bell pepper-Chopped Fine (I like using sweeter red bell)

1 Onion-Chopped fine

12-15 pickled ocra-sliced (Optional)

2, 32oz chicken stock

1 cup oil (butter, reduced chicken fat, goose fat, coconut oil)

1 cup flour

1 TBSP Tony Chachere’s Creole Seasoning

1 tsp Garlic Powder

1 tsp Salt

3 bay leaves

Cayenne Pepper (optional)

1 Cup Rice

Protein Choice (Or all 3 if you want)
1 rotisserie chicken, meat removed
2-3lbs smoke sausage or andouille sausage, slice, half and quarter variety
or
3-4lbs of Jumbo or Colossal Shrimp

Instructions- Use a large pot, allows to stir the roux easily and not have to worry about splashing hot oil on your hands.

• Combine flour and oil and stir under medium heat until chocolate brown (20-30min).
• Add Onion Celery & bell pepper, cook until simmer
• Add 2-3lbs smoked sausage, bring to simmer
• Add 2, 32oz containers chicken stock
• Add 1 tablespoon Creole seasoning, 1 tsp salt, 1 tsp garlic powder, 3 bay leaves, bring to simmer
• Add rotisserie chicken
• Add 4 cups water
• Add cayenne pepper (optional for extra spice)
• Add Pickled Ocra Now for a softer texture or wait appox 1 hour for a little firmer ocra- I like to wait about an hour before adding.
• Cover and cook on low heat for 1-2 hours, stir approx. every 15 min
• Cook 1 cup rice separately
• Add peeled deveined shrimp and cook remaining 5-10min
• Add cold bottle of water to gumbo
• Test flavor for any additional salt, pepper, Cayanne etc
• Serve gumbo over rice.

My last batch using only shrimp.

 

 

 

 

 

 

 

 

 

 

 

 

Gochujang Wraps

 

 

 

 

 

 

 

 

My introduction to Gochujang was through a friend who is a chef at a wealthy retirement home. He was trained by some of the best in the business but due to his growing family he likes the decent steady pay and more importantly the regular normal hours of the business to spend time with his kids. He got together with a lot of chefs like chefs do and while many respect him (I'm often surprised walking into restaurants with him how many chefs come out to greet him and talk to him like he's the godfather) a few were ribbing him if he was serious about being a chef he would open his own business and or win a few competitions. Low an behold he wasn't going to give up his kids time but he'd go head to head with them in competitions and proceeded to mop the floor with them as he racked up win after win. The biggest annual competition the runner up and champion would fly to CA wine country and they would meet celebrity chefs (who would proceed to take their recipe, change an ingredient and make it their own) and they could not compete the following year. If someone managed to win a third they would not be able to compete in the competition again but would qualify for a judge. Not to worry because no one had won more than once.

Low and behold I was able to make it to my friends third win in his 6th year (3rd eligible) as he took back to back wins in years he was eligible. I brought a realtive and one of her friends from Manhattan who grew up more affluent and said he is very much a foodie and eaten at a lot of high end places and just because my friend got us free tickets he would probably not vote for him to not seem preferred as thanks for the ticket. He made a simple gochujang sauce (essentially Korean BBQ) grilled it in front of everybody, set it on Bibb lettuce, with pickled red onion a few bean sprouts and one other veggie that I can't remember). Anyway, I watched skinny girls come back for 2nds and 3rds as his table was devoured like buzzards mobbing a carcass on an episode of Marlin Perkins Mutual of Omaha's Wild Kingdom. My cousins friend was wide eyed and said he had his doubts but had no choice but to vote for my friend since it was so clear. So my friend won both the judges vote and the peoples choice. Since then I have always had Gochujang in my cupboard and I'll often just scoop enough paste in a bowl and add enough water so it's like a workable BBQ sauce and brush it on beef, chicken etc and just that and people will comment how it has some kick with a hint of sweet and think I spent a lot of time getting putting together a delicious sauce. Little do they know. Sriracha used to be my go to and since this experience, gochujang has pretty much taken it's place. Anyway Without further to do.

INGREDIENTS

LETTUCE WRAPS INGREDIENTS:
1 pound protein choice (beef,chicken, pork, shrimp or tofu*), sliced into bite-sized pieces
sea salt and freshly-cracked black pepper for season
1 tablespoon oil
4 cloves garlic, thinly sliced or minced
8–10 butter/Bibb lettuce leaves
1 cup thinly sliced cucumber
1 cup shredded or Juliane carrots (screw the gadgets, see video for the fastest way to slice up carrots for this)
optional garnishes: thinly-sliced green onions and toasted sesame seeds

EASY GOCHUJANG SAUCE INGREDIENTS:
3 tablespoons gochujang paste Found Here or at virtually any Asian food section.
2 tablespoons low-sodium soy sauce
1 tablespoon maple syrup or (light clover honey,Blue agave syrup, brown sugar increase 1/4 tsp for granulated, basically your choice of sweetener but go easy if using Stevia)
1/2 teaspoon toasted sesame oil

INSTRUCTIONS
1. Whisk together all sauce ingredients in a small bowl until combined. Taste and add any extra maple syrup (to sweeten) or gochujang (for spice) if would like.

2 Season the protein choice with a few generous pinches of salt and pepper. Heat oil in a large sauté pan or wok over high heat. Add the steak and garlic and sauté for 4-5 minutes, stirring occasionally, until the protein is browned and tender. Remove pan from heat and stir in half of the gochujang sauce until it has evenly coated the protein.

Assemble the lettuce wraps. Portion a spoonful of the saucy protein into each lettuce cup, topped with a few cucumbers and carrots, an extra small drizzle of the remaining sauce, and your desired garnishes.
Serve warm. And enjoy!

NOTE: I also love to top mine with a few bean sprouts and pickled red onion (see my Peurco Pibil recipe or quick google ) how to quick pickle red onion) or even some sweet pepper slices.

 

Pork Nilaga

 

This is always fun to cook when bok choy becomes available. It's a filipino soup and while banana's sound odd, the bananas you need for these are not the normal Dole or Chiquita bananas. They are of Asian origin and have the firmness of a potato and slight sweet to them that balances well. Plantains also work well. You can find them in any asian grocery store either in a jar or if lucky can find them fresh.
 

Ingredients

• 2 lbs. pork belly cut into cubes
• 1 Knorr Pork Cube
• 3 to 4 small potato peeled and sliced in half
• 2 pieces ripe saba banana sliced
• 6 to 8 ounces pechay or bok choy or Romaine lettuce
• 1 medium yellow onion sliced
• 6 to 7 cups water
• 1 tablespoon whole peppercorn
• 2 to 3 tablespoons fish sauce (Filipinos use a bit more mellow fish sauce called Patis that is more appropriate for this dish)

Instructions

• Pour water in a cooking pot. Let boil.
• Add onion and whole peppercorn. Continue to boil until the onion becomes tender.
• Put the pork belly into the cooking pot. Let the water re-boil. (Soak the pork in a lemon lime soda like Sprite or 7-up 10-30 min prior to adding to help make more tender without affecting the flavor or salt content. )
• Add the pork cube. Stir. Cover the pot and continue to cook in low heat for 45 to 60 minutes or until the pork gets tender.
• Add potato and saba banana. Cook for 5 to 7 minutes.
• Add the fish sauce and pechay or bok choy. Stir. Cook for 3 to 5 minutes.
• Transfer to a serving bowl. Serve.

 

Those ought to give you some menu options for the diet. You don't have to eat tasteless rabbit food and starve yourself. Just try stepping outside the box a little and cut back on anything that is sugar or converts to sugar from your neck down. 

[ha_banos]

It's the snacking in the evening while having a beer, vino or a dram that kills me.  Keeping 3 meals down to 2000 calories is not so hard.

[bishop532]

8 hours ago, Fosgate said:

Those ought to give you some menu options for the diet. You don't have to eat tasteless rabbit food and starve yourself. Just try stepping outside the box a little and cut back on anything that is sugar or converts to sugar from your neck down. 

That’s one hell of a post, man! Looking forward to trying some of these recipes. 

Besides avoiding sugar, I’ve found sodium intake to have a pretty huge impact on my overall health, including my weight. I think it may have to with how much sodium in our diets (western diet) comes from processed foods, among other reasons (water weight, sodium affecting how our bodies digest fats, etc).

 

[Fosgate]

24 minutes ago, bishop532 said:

That’s one hell of a post, man! Looking forward to trying some of these recipes. 

Besides avoiding sugar, I’ve found sodium intake to have a pretty huge impact on my overall health, including my weight. I think it may have to with how much sodium in our diets (western diet) comes from processed foods, among other reasons (water weight, sodium affecting how our bodies digest fats, etc).

 

I totally agree. I rarely have anything processed anymore. When I do I notice right away that I become more lethargic not just for a few hours but a day or two. My water retention goes up and I'm hungry more frequently. About the only thing I'll snack on anymore are Tortilla Chips and Salsa (Mango or Peach are my favs) for that crunchy starch. Sugar Free Popsicles are my go to for sweet cravings. Also Found Chick O' Sticks sugar free on Amazon for a quick treat on occasion. I don't drink soda or juice anymore either. I go to the Crystal Light sugar free beverage packets or MIO Vitamin additive. I mix up my Protein Drink with a variety of Premier Protein for various times of day. If I find I'm searching for a snack I'll grab a protein drink and it will go away. I keep cases of the stuff in my garage with a variety of flavors, chocolate is a staple. Other flavors depend on availability. Having a variety means my pallet doesn't get tired of them. Flavors mix up as follows for time of day.

Breakfast

Cinnamon Roll

Chocolate

Apple Cinnamon Oats

Blueberry Oats

Cafe Latte

Anytime after

Chocolate

Chocolate Peanut Butter

Banana

Birthday Cake

Chocolate Mint

Caramel

 

 

[bishop532]

1 hour ago, Fosgate said:

About the only thing I'll snack on anymore are Tortilla Chips and Salsa (Mango or Peach are my favs) for that crunchy starch.

I love tortilla chips with homemade salsa or guac. Guacamole is so good for you if it’s made right, full of healthy fats, potassium and fiber. We’ve also gotten addicted to Skinny Pop popcorn. I think it’s fairly healthy, tho my wife and I both have a tendency to eat way more than a serving at a time. 

 

1 hour ago, Fosgate said:

I don't drink soda or juice anymore either

I’ve stopped drinking soda, but I still drink a glass of juice every day. I just try not to overdo it. I try to avoid artificial sweeteners, so grape juice or pineapple coconut juice is a nice sweet drink for me. Mostly I drink water and coffee and sometimes tea. 

[Thirdcoastwatch]

John Daly had success with a whiskey and popcorn diet.   Apparently it helped him lose 67 lbs.   Seems legit.

 

https://ftw.usatoday.com/2017/05/john-daly-lost-67-pounds-whisky-popcorn-college-diet

 

 

 

[SpecialK]

On 1/28/2022 at 1:55 PM, J-Slay said:

Not in the comp, but wanted to share these. I love bread so much, and these helped with missing that. Lost 40 lbs at the beginning of the pandemic. They go with almost every meal and can be used in so many ways. Good luck, fellas!

Thank you... I've already picked up the huge pack from the local costco...  

[Islandboy]

Work lunches for me are typically unplanned and on the run, and often involve a yummy local plate lunch from a nearby food truck....local plate lunch being an asian-inspired meat (Shoyu chicken, Roast pork, Fried Ahi, etc), sticky white rice, and mac salad. I grew up on this food, and it’s damn tasty, but full of fat and carbs, unfortunately.

In a first, I decided to prepare a week of grab ’n go healthy lunches this evening, using grilled King salmon from last night. This recipe caught my eye in an email last week from my medical provider, mainly because I do love my salmon.

I added 2 ingredients to the recipe below - avocado, because my tree is going off right now, and some sliced bacon, because, well....bacon!

Cheers!

Salmon Salad Wraps

Ingredients

2 5-ounce cans skinless, boneless salmon, drained well

1/4 cup chopped fresh parsley

1/4 cup diced red onion

2 tablespoons extra virgin olive oil

1/2 teaspoon grated lemon peel

2 tablespoons fresh lemon juice

12 leaves romaine lettuce, thick ribs removed

4 large 100% whole-wheat tortillas (about 8 inches in diameter)

1/2 cup sliced red peppers

1 large, ripe tomato, halved and sliced 

Directions

In medium bowl, combine salmon, parsley, onion, oil, lemon peel, and lemon juice.

To make each wrap, place 3 lettuce leaves on a tortilla. Top each with a quarter of the salmon salad and a few red pepper slices and tomato slices. Fold the tortilla about an inch over each end of the filling, then roll up. 

 

[BeerPimp]

Besides cutting the amount of calories I eat I have been cutting down on carbs which has seemed to help in my weight loss.  I couldn't stay on a full keto diet so I don't try.   Anyways breakfast if you eat it during the week is always hard because you are rushed.   I have started making these on the weekend and freezing them.  I make them in a single mini waffle maker.

Chaffles Makes two

1/2 Cup of shredded cheese (I usually use cheddar)

1 Large egg

1 Tablespoon of Almond flower

1 Strip of bacon crumbled

1 Teaspoon of water (This makes them a bit more fluffy)

 

[Fosgate]

I've lost alot going high protein and veggies and reducing grains to little to none. Made this last night. How about pulled pork for those that have smokers?

I love pulled pork when I get it tender but render a lot of fat out and it just settles so easy off the smoker without anything sauce added to it. I forgo a bun for myself but I buy King Hawaiian slider buns or Sara Lee hawaiian sweet rolls and bread and butter chunk pickles for everyone else. I'm pretty content with just some pulled pork and a veggie. This is probably the easiest most forgiving meat to cook on a smoker and probably the top reason to buy a smoker (and pork ribs).

Get down to it. Following the Traeger recipe to pretty tough to beat. Secret, you make your own style by the rub you use. Me I find sweet rubs really compliment pork and chicken. Also what you brine them with the night before. Two I found simple and easy is this

Here is the brine recipe I used to use that worked really well on pork and poultry.


Ingredients
• 1 gallon warm water
• 3/4 cup kosher salt
• 2/3 cup sugar
• 3/4 cup soy sauce
• 1/4 cup olive oil
• Add all ingredients to list
Directions

Prep

1. Pour the warm water into a container that is twice the volume of the water. Pour in the salt, sugar, soy sauce, and olive oil. Stir until the sugar and salt have dissolved, then allow the brine to cool to room temperature.
2. To use, place chicken in the brine, cover, and refrigerate two hours for skinless breasts, 4 hours for bone-in pieces, and 4 hours to overnight for whole chickens. Drain and pat the chicken dry before cooking. One gallon of brine is enough for 6 pounds of whole chicken or bone-in chicken pieces, and up to 10 pounds of skinless, boneless chicken breasts.

Footnotes

• For Pork add Brown Sugar to equal the salt.


Note I said I used to. I picked up a trick from cooking Asian food. You can also use a few cans of Sprite or 7up instead for everything from Pork, Poultry, Shrimp and fish and it works terrific without changing the flavor or adding sweetness. Weird, I know. Also on poultry you can spritz it on while cooking to get that great crispy skin (ask any Asian grandmother)

So all you need is one bone in whole pork shoulder (Boston Butt). Some apple juice to spritz and your choice of rub. I personally love Meat Churches Honey Hog and their Deez Nuts Pecan Rub as a combo. Their Voodoo if you like a little spice to it.
 

1. Heat the smoker to 200 (i start off at a low heat to produce a lot of clean smoke for the meat to absorb early on.) One can start off at 250 if they choose
2. Trim the excess fat off the pork butt
3. lightly smear plain Frenches mustard as a binder for the rub
4. Generously season and preseason with your choice of rub
5. Set directly on the grate fat side toward the heat source for two hours with a meatloaf pan full of water.
6. Bump heat to 250 spritzing with apple juice every couple hours
7. After several hours once you can stick a meat probe in with no resistance like butter its ready. Pulled pork is done at 203-205. If you wait to pull it at that temp it will continue to cook about another 10 degrees making it dry. I pull anywhere between 190-195.
8. Wrap in pink butcher paper or foil for a softer outside with about a half a cup to a cup of apple juice, and a towel and stuff it in a cooler like and Rtic or Yeti for an hour.
9. Unwrap and drain the juice and fat if you choose and place in a large tray
10. Remove the bone, shred the pork and enjoy.