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Hello World My name is Fred AKA Byebyebigguy. I will be using this blog to track my weight loss journey. As of today I am 286 pounds and only 5′9′ (Pretty stout to say the least!). I will blogging weekly about any gains and setback that I may experience. Well today I am on a quest to take control of my… wish me luck!

What Up Fam….

Wow! I’m really excited about how well my weight loss is going. I’m trying to become better at exercise and more consistent. Right now I work out every Saturday ( about 30 min on the elliptical and some weight training ). I am also incorporating body weight exercises into my daily routine. Right now I try to get push-ups and squats in whenever I can. for example the first thing I started doing was a few push-ups during the commercial breaks when I first started I could only do girl push-ups (on my knees). In a week with consistency I was able to do 10 each commercial break. Its has been about a month since I started and now I can do about 40 push-ups straight. So consistency is the KEY…..  I’ll Holla 

It might be time to regroup!

It might be time to regroup! As I have stated before I’m having a hard time with the cravings I have been having and quite frankly I’m a little scared. I keep losing control of what I eat (I understand how I gained all the weight). I haven’t been posting as often because I been a little embarrassed because I’m not progressing like I know I can. I decided that most of you will go through this, so why not post how I’m dealing with it. I feel like I got to keep up the good work because I don’t want to let anyone down, but who am I doing this for me or them? I don’t know I just feel guiltywhen someone comes up to me and says ” wow! you look great, what’s your secret?” I feel guilty because I know I just ate a few cookies or because I didn’t go to the gym today or for ever the reason. When I started I was doing it for me and I wasn’t looking for instant results, but I lost the weight fast (8 months almost 100 pounds) and now nothing. I know eventually I’ll get back to being discipline, but right now I have been struggling, I’m not going to stop trying but I do know that I’ll be doing this for the rest of my life. I would also like to thank John (lean & mean) and Muta (Mr. low body fat) for all of the encouragement, I have really needed it lately. Wish me luck……………..

The battle has offically begun! Maintaining weight-loss!

The battle has begun! I recently blogged about getting past my plateau and making it into the 180’s. Well I’m sadden to say that I am back to 192, well not really sad because I’ll stick to it and get where I need to be. The thing is I have been having sugar craving that are uncontrollable. I’m starting to fall into the late night trap of eating sugary snacks after hours. I’ll do great all day and when 1:00 am or 2:00 am rolls around there I am in the fridge looking for something to snack on. Last night it was raisin brand and peanut butter (yes together…I must be pregnant). I think I’m going to have to put healthy food choices in the house for snacking something really low cal. Well I don’t have much this week just trying to get it back in gear….wish me luck!

Bizzaro Post……. Why You Should Stay Fat!

Hey folks! Have you ever heard of Bizzaro Superman? Bizzaro Superman is the complete opposite of Superman, he is mean, Krytonite doesn’t hurt him, and he is generally a bad dude. Well this is my BIZZARO post, I’m going to tell you all the reasons you should give up your diet and just stay fat.

1. Fast Food – Fast food just taste so damn good, why would you want to give it up. I mean sure the high fat content, MSG, cholesterol, and other toxins will probably kill you but hey your gonna die one day right? So why not eat up while your here.

2. Exercise – Why would you want to do strenuous exercise when you could just lay around and relax. I mean there is nothing like relaxing on the couch with a big plate of treats. I think the only exercise you should be doing is the jelly donut run! That is running to the fridge to grab a few jelly donuts!

3. Lose Skin – Now if you were to lose weight you would have all that nasty, flabby lose skin hanging around. Wouldn’t you prefer to be nice firm and round, you know the ole beach ball look. I know that lose skin eventually tightens, but who wants to deal with the hassle. Keep the skin good and tight with that extra thick padding.

4. Clothes – Now if you lose weight you will have to buy new clothes, that can be rather expensive. Imagine losing 50 or 60 pounds, going from a 3x shirt to a large. This can put a rather larger dent in your wardrobe. Wouldn’t you prefer to stay fat so that those extra large clothes you bought in the 80’s will still fit? I mean if you lose the weight how will you fit into that jacket with the shoulder pads.

5. Comfort – Fat is just more comfortable than skin and bones. Sure there will be some carnival rides that you will not be able to fit into, but the people in the ride with you will be happy because they will have you to protect them with your natural padding from any bumps in the ride. Fat also jiggles when you walk, which makes the whole world smile bright!

 

I broke my weight-loss plateau!

 

 

 

 

 

 

 

Hello everybody out there in bloggerville! I have finally broken the 190 mark! My weight has been stuck at around 190 – 195 for about 2 full months. I was really starting to think that I had lost all the weight that I could; and the scary part is because of all the weight-lifting I actually starting to gain weight. I was really starting to get discouraged because I still had over 20 percent body fat and could seem to rid myself of it. So what did I do? I got strict and started writing everything down. First all I founded out after doing research that as my weight decreases my calorie intake needs to decrease to keep dropping the weight (DUH!). So the first thing I did was adjust my calorie intake to about 1700. But here is the funny thing it has been two weeks since I started this and there has not been one day that I reached 1700 calories. I have been averaging about 1300 to 1400 calories a day. I had a my first biggest loser week on the scale after changing my intake I dropped 9 pounds in about 7 days. Now I would not recommend that anyone eat these few calories in fact I was not trying to eat only between 1300 and 1400 I simply get busy during the day and sometimes forget to eat enough. Let me tell you to that by day 7 I was feeling light-head and felt like I was going to pass out when I would stand from a seated position. So I am really trying to shoot for that 1700 because I have still been working out while cutting the calories (funny thing is I feel the best during my work outs). So I have busted through my plateau and I probably concentrate on adding strictly muscle when I hit the 170’s which is only 7 pounds away. I’ll probably shoot back up to the 190’s but the weight will be lean muscle as opposed to fat. Anyway I be sure to let you all know how it goes…. Below are a few links that may help with you weight-loss PLATEAU!

 

 

 

http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau

 

http://www.diet-blog.com/archives/2006/02/27/5_ways_to_break_a_weight_loss_plateau.php

 

http://blog.nutritiondata.com/dieting_weight_loss_blog/2008/06/getting-through.html

5 Reasons Why You Should Perform Quick, Intense Workouts – PLUS 3 Intense Workouts To Get You Started By: Prath Shah

Hey Fam! This week I’m posting one of Prath Shah’s articles on my site. This same article with a video can be found over at ShahTraining.com. Prath has some really good information over at his site, plenty of body weight routines and information. I have posted 3 of his articles here and I visit his regularly, so I suggest you check him out.

Lower intensity exercisesuch as aerobics and distance running burn body fat during the actual activity. This is because the body uses blood and stored sugar as an energy source in the first 15-20 minutes of activity. After this period, the body switches to fat as a fuel source. This is the reason why most trainees tend to do hours of cardio per week. 

This form of training is highly inefficient simply because the calories we burn during activity do not help us burn fat. Our long term weapon against fat relies on our resting metabolic rate (RMR, or a measure of calories we burn while at rest) and certain hormones in our body.

Low intensity training does nothing to raise your RMR, nor does it stimulate any fat-burning hormones such as HGH (human growth hormone). In fact, excessive cardio can release Cortisol , also known as the stress hormone. This is a bad hormone, as it increases one’s appetite and also converts calories into abdominal fat. The following are five reasons why you should be performing quick, intense workouts for better health and fat loss:

Reason #1:

Less Time Commitment for Better Results

 

• Our bodies are extremely efficient at adapting to training stimuli. In order to continue getting results from our workouts, we need to either make them more intense or make them last longer (increase time). Most individuals will perform low-intensity, longer duration training.
• In this scenario, lets assume it takes a person 30 minutes to burn off 300 calories. As his body become more efficient, he will now need to spend 35,40,45 minutes to burn off 300 calories. Over time, it becomes impractical to do more work for the same amount of results.
• Instead of increasing time and lowering intensity, decrease time and increase intensity. Doing so will force your body to work harder, thus burn more calories in the long run (explained below). The most important thing is that you’ll save time.

Reason #2:

The Power of EPOC

 

• The higher the intensity of the exercise, the more likely you will use carbohydrates as an energy source rather than fat. However, even though you are using carbohydrates as the primary fuel source with high intensity training, the total amount of calories burnt off will be much greater through high intensity exercise than with low intensity exercise.
• This is because after an intense workout , our bodies experience oxygen and metabolic debt. It needs to return to homeostasis. This process of regaining a balanced state is known as excess post-exercise oxygen consumption (EPOC). A number of processes take place during EPOC including the restoration of various energy sources, re-establishment of normal ventilation and heart rate, restoration of normal core body temperature, and re-oxygenation and restoration of blood and circulating hormones.

• These processes require energy in the form of calories to take place. Studies have shown that this process can take up to 48 hours to complete, meaning that your metabolism will be on fire 48 hours after engaging in an intense exercise session, depending on the level of intensity of the workout.

Reason #3:

Eat Carbs, Lose Fat

• As mentioned earlier, with high intensity training, you are burning carbohydrates (glycogen stores) as an energy source. When you use your glycogen stores during high intensity exercise, they are less likely to be stored as body fat. And after exercise, during EPOC, you body needs to get calories from somewhere to repair the damage done by your workout.
• If you do not replenish your glycogen stores (eat carbohydrates) after an intense workout, then your body will go to its fat stores for energy. Research has shown that interval training increases the activity of enzymes involved in fat burning.
• This means that after high intensity training, there is more fat in the blood (free fatty acids), meaning that more fat is being used for energy production. The best news for me is that I can still consume carbs and burn off fat.

 

Image by US News 

Reason #4:

Boost your HGH

 

• High intensity training can also boost your levels of human growth hormone (HGH), which promotes the reduction of body fat. HGH is produced naturally in the pituitary gland. This hormone is vital for stimulating our body’s metabolic cycles, and has been linked to fat loss, strength gain, and increases in lean muscle mass.
• A 2002 study in Britain’s Journal of Sports Scienceshowed that 30 second sprint intervals increased levels of human growth hormone (HGH) by 530 percent. In addition, a 2003 study published in the Journal of Clinical Endocrinology and Metabolism stated that proper exercise can “mimic the effects of HGH treatment.”

Reason #5:

Double your Endurance

 

• High intensity training also does a better job of boosting your endurance levels than steady state cardio. After just two weeks of interval training, six out of 8 college students double their endurance according to a 2005 study published in the Journal of Applied Physiology.

• The other 8 volunteers in a control group, who did not do any interval training, did not show any improvement in endurance. The amazing aspect of this study is that all volunteers were already reasonably fit. The results were attained after just 15 minutes of intense cycling spread out over 2 weeks.
• The ability of the heart and lungs to supply oxygen to working muscles improved 13 percent in a 2007 study published in the Journal of Applied Physiology. The study involved 8 women in their early 20’s who cycled for 10 sets of four minutes of intense cycling, followed by 2 minutes of rest.

I would not be doing proper justice if I did not provide some sample workouts to help you get started with high intensity training:

Workout #1:

Perform max rounds in 20 minutes of:

 

• 10 Burpees
• 5 Chinups

Best: Performed 7 Rounds
Workout #2:

21 Reps of each for time:

 

• Sumo Deadlift High Pull, 95lbs
• Push Press, 95lbs
• Hindu Pushups
• Kettlebell Windmills
• Kettlebell Thruster
• Squat Jumps

 

 Workout #3:

3 rounds of:

• Incline Pushups – 2×30 seconds, 30 seconds rest
• Chinups – 2×30 seconds, 30 seconds rest
• Rowers – 2×30 seconds, 30 seconds rest
• Hindu Squats – 2×30 seconds, 30 seconds rest
• Ankle Grabbers – 2×30 seconds, 30 seconds rest

Use this knowledge and these workouts to improve your health and burn some fat!

 

About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (Feed – http://feeds.feedburner.com/shahtraining/UQuk)

Pineapple Mustard Pork Chops!

 

 

 

 

 

I tried something new in the kitchen this week and it came out pretty good, so I decided I would share it with you guys. I made what I call my pineapple mustard Pork Chops! Here what you’re going to need

 

 

 

Ingredients:

 

Package of Pork Chops

 

Can of Pineapple Juice

 

Can of Pineapples

 

2 Cups of mustard

 

40 drops of Stevia (can be found in GNC) or 3 tablespoons of splenda

 

Complete seasoning

 

Lemon pepper seasoning

 

 

 

The first thing that you must do is marinate the pork chop in pineapple juice for at least an hour. Pre-heat oven to 350 degrees. Next combine the 2 cups of mustard, the splenda or stevia, and a ½ cup of pineapple juice. Next glaze each pork chop with mustard, pineapple juice combination. Then season pork chop with complete seasoning, and lemon pepper seasoning on both sides. Bake pork chops in the oven uncovered for 10 mins. Then add can of pineapples and a cup of pineapple juice cover pork chops and pineapples with aluminum foil and bake for 45 mins. Done! The pork chops should be sweet and tender (fall off the bone).

How To Make A Meal Using Gas Station Food.

 

 

 

 

 

 

How to make a meal using gas sstation food! I actually had this situation come up not that long ago. I was at work and being that I work the graveyard shift nothing was open except the local Quick Trip gas sstation. Now normally I bring my food to work, but I was in a rush and figured I would be able to find something on the way to work. Nope! Didn’t happen, so there I was practically starving with the evil vending machine tempting me at every turn. Then I thought there must be something that I can get from the gas sstation that would not derail my diet. So as usual I did my research and found something that I can share with you all. Now depending what type of diet your on will determine what is relevant.

 

 

 

 

 

 

 

 

 

 

Here are some of the low carb choices, followed by a video that can give you more choices if you are not on a low carb diet.

1. Nuts

Nuts are one of the easiest things to grab at a convenience store, and are often the best choice. Nuts contain protein, fiber, and healthy fats, so they are satisfying as well as being tasty. Peanuts and almonds are the best choices, at about 3 to 4 grams of effective carbohydrateper ounce. Cashews have about 8 grams of effective carb per ounce.

Caution: Read labels carefully when buying flavored nuts. Many of them have sugar added.

2. Sunflower and Pumpkin Seeds

Seeds are another great choice at 2 to 3 grams of effective carbohydrate per ounce. Again, watch for flavorings. Some flavored sunflower seeds not only have sugars, but unhealthy trans fats as well.

3. Cheese Sticks

Cheese sticks, such as string cheese, are good snack choices at about 1 gram of carbohydrate per stick.

4. Raw Vegetables

I’m starting to see more packages of these, and some are good choices. Celery is an excellent choice, as 3 ounces of celery has just 1 gram of effective carbohydrate. 3 ounces of carrots has 6 grams of effective carbohydrate, and 3 ounces of broccoli has 3 grams. Look for a low-carb dip to go with them if you like, or pair them with peanut butter if it’s available.

5. Hard-Boiled Eggs

Occasionally you will see hard-boiled eggs in the refrigerator section.

6. Jerky and Sausages

Beef or turkey jerky are commonly found in convenience stores along with similar products such as Slim Jims and other plastic-wrapped meat products.

Caution: Many of these products have a surprising amount of sugar. Read packages carefully. Some don’t have nutritional information, so look for sugars in the ingredient list (list of ingredients that mean “sugar”).

7. Pork Rinds

Pork rinds, or chicharrones, can often be found with the chips and other bagged snacks. They are often flavored in various ways, but almost all of them are low in carbs. Although pork rinds may sound very unhealthy, their greatest problem is that most of the them are loaded with salt. Depending on how they are fried, most of the fat is usually monounsaturated, and about a third of the fat is saturated. Also, they are “fluffy” so the calories per serving is not high — usually around 80 to 90 calories.

8. Sugar-Free Candies

Occasionally I see sugar-free candies in convenience stores. However, care must be taken to avoid the higher glycemic sugar alcohols, such as maltitol. At the bottom of this page is a chart of sugar alchohols.

9. Hot Dogs

This is sort of a “last resort” item, and I know what you’re thinking: “a hot dog without the bun?” Even if you’re willing to eat it with a fork, the condiments slide off. But there is a way, even without a fork. If you wrap it in a low-carb tortilla (carry it in a plastic zip-top bag), you can make a low-carb hot dog wrap.

10. Beverages

Water, sparkling water, and diet drinks (including diet iced tea) are all low-carb beverage choices.

 

Training getting old? Try this at home!

Hey everybody, I decided I share a few of my favorite videos with you all out there. There will be times when you can’t get a gym work out in but as Ross Enamait of Ross Training ( http://www.rosstraining.com/emonstrates) demonstrates you have all the tools you need right at home. So enjoy the videos and maybe they will inspire you to try something new!

 

 

 

 

Hello everybody out there in LOSE FAT LAND! I really didn’t do much research on any particular subject this week. I did have a great week of workouts and I think that rest week has re-energized me. In another week or so I will know if weight starts falling off. I decided to write a poem this week to express how I have been feeling, I’m not great poet so be kind with the comments.

 

I use to be quite obese

Consuming sugary snacks and meals drenched in grease

I tried for years to confront my demons and fears

Teased and made to feel inadequate by peers

What should I do, how do I solve the equation

I tried everything from Nutrisystem, Atkins, to starvation

Finally I did what was best

I studied my diet and let my body do the rest

Now sugary snacks are a thing of the past

I consumer fruits, veggies, and calories that last

I’m doing it, and I hope to inspire others

Let obesity be a thing of the past so no more of us suffer

You can do it to, if only you believe

It may be hard at first, but over time it will ease

If you have a set back, don’t let that be the end

Pick your self up and start over again

 

Taking a Break…….. And I Hate It!

 

Hey Fam! I recently was having a very hard time dropping weight, so I asked a few people I respect what I should do. Very surprisingly I was told that I needed to stop working out and to raise my calorie intake to around 2500 daily, which would be maintenance level for me. I was very reluctant to say the least and I still am to honest. The week is finally over but do to my work schedule I will not be back in the gym until Tuesday and I must admit I feel weak and fat. I was told that I might gain some weight simply because I was increasing calories and I would have more water retention. I went from 191 to 197 in about 8 days, 6 WHOLE POUNDS! That sucks and I can not wait until I get my but back in the gym, I’m hoping that I start to see the results that I am expecting and I hope I can maintain the same levels of intensity that I had before. Now the reasons That I was told the lay off is because after cutting calories for over 9 months and by constantly stressing my body through strenuous exercise I could have had lowered testosterone levels. I will be the first to admit that I have had a higher sex drive this week than I did in the last few months, so in that aspect the lay off was a good thing. I will be sure to report my results back and let you guys know how the week off effected my weight-loss and weight training. I will admit I am proud of myself because in the past if I had taken a week off there is no way I would be as eager to get back at it. Take care and I’ll holla!