Fat Bastid Diaries, Strategies, Recipes and updates

[Edicion]

Ok so after the donuts... keto is fully kicked in, I try to consume a fat/meat/veggies heavy diet every meal. I fire up the PK Grill whenever I have time and cook batches of lamb/beef/chicken and buy cold cuts. The aim is to always have something looking like the below. Usually a good amount of olive oil or ghee, avocados, red wine, and for snacks; nuts or pork rind chips.

The next phase of the diet is to start a Jump rope challenge. They are brutal but only require a pair of shoes and a jump rope.

I will then add a squat / push up challenge...to challenge myself. 

[RedLantern]

One easy snack recipe that's been helpful to me during my weight loss is Yogurt + Chia seeds. I like to use oikos triple zero yogurt because it is high in protein and they also add in some fiber (I think from chicory root). Add in 1 tablespoon of seeds. The chia seeds thicken the yogurt up even further to make it more of a  pudding like consistency and also add some interesting texture which makes it take a little longer to eat. In addition, the chia seeds add a LOT of fiber, some heart healthy omega 3 fats, and a little more protein. Overall the combination of protein, fiber, and fat makes this a satisfying snack that can also address a sweet craving you may be having.

 

[El Hoze]

On 2/20/2022 at 3:13 PM, benfica_77 said:

 

Peter Attia is the real deal, love his stuff. I am guessing he would not approve of my cigar smoking or alcohol consumption but I follow quite a bit his framework, in particular “Zone 2” training and the concept of training for extending the time one is able to live a physically active life. I am 43 and have a 3 year old son so I need to keep up with him as long as possible. 

I’d highly recommend guys punch him up on Youtube. When I graduated college I was pushing 300 lbs. I lost 120 pounds in about 4 months….my weight fluctuates a bit but I never looked back. I still keep a size 50 suit in my closet to remind myself how big I was. I’m a size 40 now. 

[jakebarnes]

35 miles with 2k feet of climbing on the bike trainer this morning. Mostly z2-z3. 

Definitely not in good shape, but progress is progress--however small. 

[Edicion]

On 3/2/2022 at 3:10 PM, Edicion said:

Ok so after the donuts... keto is fully kicked in, I try to consume a fat/meat/veggies heavy diet every meal. I fire up the PK Grill whenever I have time and cook batches of lamb/beef/chicken and buy cold cuts. The aim is to always have something looking like the below. Usually a good amount of olive oil or ghee, avocados, red wine, and for snacks; nuts or pork rind chips.

The next phase of the diet is to start a Jump rope challenge. They are brutal but only require a pair of shoes and a jump rope.

I will then add a squat / push up challenge...to challenge myself. 

Done with the challenges above, I can highly recommend both of them - but if I had to choose one I would redo the Jump rope again anytime. I am now looking for a new challenge to keep me busy and considering doing sprints because I am not a fan of jogging/running. I found this 6 months plan and will give it a try plus add 10-20 min jump rope or sprinting.

Since all gyms have been closed since January essentially, I found a kids playground outside where I can give it a go. I am not particularly looking at it for calisthenics training, it's just a good all body workout. If you have one you tried that you can share please do!

My local Indian restaurant (that also allows smoking cigars outside) are happy to cook me some dishes outside their regular menu so that I can still follow my Keto diet while getting some tasty spicy food, so bless them.

[El Presidente]

Very cool 

I eat well, but have noticed that I am snacking too often on high energy  "good clean foods".  Almonds/Pecans/Walnuts + too many blackberries/Rasperries.  Did a count this week and need to pare back. 

Exercise is strong. 6 days a week and with intensity.  Pulling back on the alcohol. Intermittent fasting has been easy for the past 2 years. 

Botton line, I can maintain existing weight but to seriously move the needle 3kg I am going to have to cut out 600 calories a day. 

Time to kick up a gear. 

[porkchop]

Breakfast -  two scrambled eggs and one breakfast sausage. Including olive oil, this is around 500 calories

Lunch - one scoop of protein powder (MuscleSport Lean Whey), one banana, tbsp of peanut butter all blended with ice/water. At around 400 calories, this is pretty filling. 

Gym after work - 40 min lifting/40 min cardio/15 min steam

Dinner - Chicken/Steak/Salmon with veggie

Late night snack (if needed) - half scoop protein powder, blueberries, half tbsp peanut butter all blended with ice/water.

Edit: Making these index cards helps a ton. 5 days lifting, 1 day squash, 1 day just cardio/steam. For cardio typically do elliptical. 

[El Presidente]

6 hours ago, porkchop said:

 

 

Impressive!

 

I have come to the conclusion that to seriously drop weight over time (not just water weight) you have to count macros. 

Once you are in a cycle you can stop counting as you have a very good idea of numbers. However, it is startling that when you do a spot check 6 months down the track how portion sizes and "good" bad habits have added 20% to daily caloric intake. 

Do what works for you. 

Spot check for a week quarterly. 

 

 

[Fosgate]

I'm down from 346 at the start of this to 302lbs. My journey in weight loss started a year ago from 507lbs. About a month ago I went back to an activity I have thought the last few years that I would never do again. I used to race snowmobiles in 2001-2003. 

I now have a new sled on order. Thank you for keeping things going in a positive direction with this contest. 

 

 

 

 

[Fuzz]

Damn! 507lbs down to 302lbs?! That's some achievement. You have lost the equivalent of one Fuzz!

[Gansett13]

One of my favorite recipes when I’m doing whole 30 is spaghetti squash and chicken meatballs with a light marinara sauce. It’s a fairly simple recipe and when you have a pasta craving it will do the trick.