Category Archives: How I Do It

What Supplements Do I Take?

Losing 120 pounds is not easy.  It takes time, dedication, and persistence.  To help me lose fat and build muscles I take 4 different supplements along with eating a strict diet and an intense strength training regiment. This has been my supplement regiment over the past 6 months to help me lose the last 35 pounds.

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I take Whey Protein, pre-workout, BCAAs, an ECA Stack, and the most important is eating real food.  I use these for muscle recovery, energy, and as an appetite suppressant. I recommend consulting your doctor before taking any supplements.

Whey Protein:

The Whey Protein that I am currently using is MusclePharm Combat Powder. I use Whey Protein as a post-workout supplement for muscle recovery.  The protein is easily digested which allows it to get to the muscles faster to help rebuild muscle and recover from my workouts.  I also use the whey protein in my nighttime smoothie.  I blend the protein with frozen berries and almond milk for my last meal of the day.  I consume at least 350 grams of protein a day and it is an easy delicious way to get the protein I need.  Whey protein can also be used for cooking.  I add protein to oatmeal bites I make to sneak a bit more protein into my diet. Oatmeal Protein Bite Recipe.

Pre-Workouts:

Most all of the pre-workout supplements I have used containing Caffeine, B-Vitamins, amino acids, creatine, beta-aline, and niacin.  The pre-workouts delays fatigue while improving reaction time and muscular endurance.  I am currently taking Pro Supps Mr. Hyde.. This is a pretty powerful pre-workout and I wouldn’t recommend taking this unless you have taken pre-workout before and have an idea of how your body reacts to them. If you are new to pre-workouts I would recommend.Cellucor,C4  I take my pre-workouts about 20 minutes before my workout.

BCAAs:

These are Branch Chain Ammino Acids, they consist of three amino acids: leucine, isoleucine, and valine. BCAA supplementation can promote muscle protein synthesis and increase muscle growth over time.  I take the BCAAs in the morning, mix with my pre-workout, and mid afternoon usually with a protein bar. I would recommend,BPI Sports Best BCAA Powder  or Optimum Nutrition Amino Energy.

ECA Stack:

ECA stacks are used in weight loss programs and as a stimulant. ECA is an stands for ephedrine, caffeine,  and aspirin.  I use this supplement as a fat burner and appetite suppressant.  I am not recommending a particular brand because I think you should do research on this before taking.  I take one pill first thing in the morning. 

Real Food:

Eating real food is the most important part of any supplement regiment. On average I consume 350 grams of protein, 220 grams of carbohydrates, and 70 grams of fat each day. I eat 4 large meals and have 3 snacks throughout the day.

Protein:

Most of my protein comes from eggs, chicken, lean ground beef, lean cuts of pork and steak.  These foods are high in protein and low in fat.

Carbs:

For carbs, I eat lots of fresh vegetables, fresh fruits, rice, potatoes, and quinoa.  These sources are high in fiber, low amounts of sugar, and have a low on the glycemic index.

Fats:

The fats that I get come from the meat that I eat, nuts, and olive oil.  I try to limit my saturated fat intake and eat foods that are higher in unsaturated fats.

I try to eat as little processed foods as possible.  Most the processed foods I eat come from foods like my protein bars.  I try not to drink too much alcohol, maybe once or twice a month.  Over the past 6 months, I have cut out fast food altogether.   Eating foods that are nutrient dense and have low calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Over the past 6 months, I have cut out fast food altogether.  I’m eating foods that are nutrient dense and have fewer calories allows me to eat larger amounts of food which helps me stay fuller longer.  This intern leads to me being able to limit my cravings.

Eating these foods and taking these supplements will not work if you don’t work.  I strength train 1.5-2 hours a day plus 20-25 minutes of cardio each day.  Eating these foods and taking these supplements allows me to recover from my workouts, and they give me the energy to endure the workouts.

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Meal Prep Sunday! Chicken 2 Ways

This is how I cook chicken a lot of times on  Sundays.  This is roughly 110 ounce of chicken made in 3 hours, and it is fall apart good!


First I trim the most of the fat off the Thighs, cut the Chicken Breast into medium size chunks, and separate into two baking tins.

Continue reading Meal Prep Sunday! Chicken 2 Ways

What’s for Dinner? Stuffed Pepper with Black Beans and Onions

Stuffed Peppers with Black Beans and Onions

Ingredients: (4 Servings)

  • 1 Pound Ground Beef ( I use 91/9 from Costco)
  • 4 Peppers
  • 4 Ounces Vidalia Onion
  • 1 Cup Black Beans
  • 1 Large Cucumber
  • ¼ Cup Shredded Cheese
  • Seasonings: McCormick Montreal Steak Seasoning

Directions:

  1. Brown the ground beef in a skillet, season with steak seasoning.
  2. Finely chop the 4 ounces of onion.
  3. Cut the tops off the Peppers and remove seeds.
  4. Mix Beef, beans and Onions together in the pan and separate evenly into the four Peppers.
  5. Place Stuffed Peppers into a deep baking dish and cover with tinfoil.
  6. Bake in the oven at 400 degrees for 30 min.
  7. After 25 minute remove tinfoil and top with cheese, place back in oven and cook for 5 more minutes or until cheese is melted.
  8. Chop Cucumbers, plate and Enjoy!!!

Nutrients: Per Serving 

Calorie: 295

Fats: 13 grams

Carbohydrate: 19 grams

Protein: 30 grams

*Nutrients from the Lose it! App

If you look at the meals I cook, I use many of the same ingredients, just prepared differently.  This makes my shopping very easy during the week and cuts down the price.

Eating Quality and Quantity 

How I Keep to My Meal Plan

When I first started dieting, I would eat plain dry chicken breast, a few florets of broccoli from a steamer bag, and a 1/4 of a sweet potato.  It was as boring and unsatisfying as it sounds. Like so many people starting off on a diet, I did a dramatic cut of my calories, which lead to me craving junk foods.  It was this mental barrier that was the hardest for me overcome.  Food for me was a way to cope with many of my life’s problems.  I found myself addicted to sugary, fatty, and heavily salted foods, that gave me an immediate feeling of satisfaction.  But what came next? Guilt.  I found that the short-term satisfaction didn’t last as long as the guilt of, “cheating”, on my diet.

So, how do I avoid giving into my cravings?

What I have done to help limit my cravings is to add more food to my diet.  Sounds counterproductive to losing weight, right? How I have done this is by adding more nutrient dense foods to my diet.  By adding more vegetables, lean cuts of meats, and high fiber carbs, I have been able to increase the amount of food that I eat at each meal without increasing the calories.  I stay full longer and crave less junk. 

List of 20 nutrient dense foods

I also started to take my time and plan out my meals. I know everything that I’m going to eat each day.   The next step is I stick to my planned meals. I portion my meals and bring them with me to work so I have meals ready to eat.  Having prepared meals helps me from going out to eat junk for snacks and lunches. 

I also log my food in my Lose it App.  This Application allows me to see how many calories, grams of protein, carbs, and fats I’m consuming each day.  The app also allows me to sync my Fitbit.  Now I was tracking my calories in and my calories out allowing me to adjust my nutrition plan to fit my fitness goals.  

When I started eating more nutrient dense foods, my body was getting what it needed to grow muscle and slowly shed the fat (It doesn’t happen overnight people).  

Here are a few of my dinner and meal prep meals:

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus, and Spinach.

What’s for Dinner!! Dinner For 2

Shredded Chicken with Rice and Potatoes Meal of the week

How to make Oatmeal Protein bars for the week?