I'm trying to turn over a new leaf with getting fit.

One mantra I have heard repeated here a bunch is "bodies are built in the kitchen"

So for the past two weeks I've started to transition over to eating a full on salad/vegan option for lunch.

For the past 6 months my breakfast has mostly been nonfat vanilla yogurt with granola and berries (blue, rasp, and black)


One thing that got me thinking about this was a note I read on reddit where a fat man lost a lot of weight after eating salads morning, noon and night.

I would rather have a balanced take and I am thinking long term, this is more of a lifestyle change.

That said, where to begin?

but

INTERMITTENT FASTING

+

PALEO

=

RESULTS

im thinking rest of my life here

i mean u can fuck around and cheat once every two weeks or whatever but i've been pretty easy following it.

I eat a ton of meat though...i don't mind eating kale and spinach on gp...love broccoli....shit like that is cakewalk for me...

shit works

and fast

THIS IS TRUTH...I am a living witness. I talk about it in my blog. Paleo and cleansing has helped me. And, yes, its sustainable. If you find the right recipes, it won't feel any different than what you were doing prior. As long as what you were doing prior to it wasn't eating fast food morning, noon and night.

http://bjafaceeverythingandrecover.blogspot.com

>but
>
>INTERMITTENT FASTING
>
>+
>
>PALEO
>
>=
>
>RESULTS
>
>

I'm going to blame my son for the change in my eating habits, lol little dude loves bread.


Let my love slide in and never slip out

LOL!!! Yeah, that bread will get you. I'm eating my Chik-fil-a chik'n minis right now thanks to my daughter wanting chicken and fries (also known as hash browns).

>I'm trying to turn over a new leaf with getting fit.
>
>One mantra I have heard repeated here a bunch is "bodies are
>built in the kitchen"
>
>So for the past two weeks I've started to transition over to
>eating a full on salad/vegan option for lunch.
>
>For the past 6 months my breakfast has mostly been nonfat
>vanilla yogurt with granola and berries (blue, rasp, and
>black)
>
>
>One thing that got me thinking about this was a note I read on
>reddit where a fat man lost a lot of weight after eating
>salads morning, noon and night.
>
>I would rather have a balanced take and I am thinking long
>term, this is more of a lifestyle change.
>
>That said, where to begin?


The man lost weight by being in a caloric deficit. If you are looking for balalnced meals that meet your needs fitness wise there are plenty of ways to skin this cat.

Intermittent fasting
Paleo
Keto
IIFYM

Research apply see what works for you. All of them will work if done consistently. Choose one you can stick with. I've IIFYM for a year now. I love it.

how does that work out?

I'm working a fulltime job plus I consult on the side so I need to remain sharp and I have long days


can fasting fit within that? should it?

The key is to find a time frame that works for you and your lifestyle. When I do I.F., it's between 6pm and 11am. That's giving me a good 17 hours.

http://jamesclear.com/the-beginners-guide-to-intermittent-fasting

whatever works for me on the day...first 2-3 days was hard now it's easy...

:-(

The 2 most important things, these account for 98% of whether you succeed or fail in your body composition goals

1) Eat the correct number of calories:

Find your BMR, basal metabolic rate, the amount of energy it takes to maintain/sustain your bodyweight. For men, it's your body weight x 14, 15, or 16(depending on activity levels) in calories. For women it's 13, 14, or 15.

200 pounds x 15(moderately active but don't do manual labor for a living) = 3000 calories to maintain your body weight. Going on a 500-700 calorie deficit is sustainable for a decent amount of time.

The smaller the person, ie a 125 pound inactive woman would have a bmr of 1625 (125 x 13= 1625), the smaller the deficit, 200-400 calories would be plenty.

Eating at a small to moderate deficit will help you make sustainable changes in your eating habits and you won't suffer. If a person wants to gain quality muscle without crazy amounts of body fat, eating a surplus of 500-700 calories works pretty well. If you want to go for broke and you're young, say under 35, you can go balls out and eat like 4000-6000 calories and you WILL build tons of muscle but also gain fat(which isn't hard to lose if you know how).

2) Eat enough protein:

Anyone doing resistance training(which should be everyone) needs .6-.75g of protein per pound of body weight. 150 pound person needs 90-122.5g of protein per day. This can be spread over 3, 4, or 5 meals, it's not very important, probably not a good idea to eat 2 meals or 6 meals, but overall protein and calorie targets for each day are most important.

Obviously try to eat foods and not products, but the ideology/agenda people are mostly full of shit and will just give you hurdles that make it tougher to comply.

I abused it for about 7 months along with push ups/chinups/crunches in 2007.

Before:
http://userserve-ak.last.fm/serve/252/357779.jpg

After:
http://boldaslove.us/wp-content/uploads/cb22c2afb564affedf8ae4693c8314e4.jpg

I was eatin it outta the can with hot sauce, washin it down with milk and an apple. It was self-contained and mindless, completely miserable portioned eating. But I never saw weight fall off my body like that. And I never got frail lookin. Just more muscular and carved up.

So I advocate the effectiveness of replacing meals with fish when you can, but God knows, I absolutely despise the taste/smell/experience of tuna.

____

TWITTER : Heinz21st

IG : H_N_Z

which is pretty much a heavily restricted paleo/primal "diet"

once I'm done with the 30 days, I plan to do Sun - Thurs paleo and eat a little more leniently Friday and Saturday.

So far so good. Down 12lbs since the 5th with 12 more days to go. I 'cheated' once or twice; chewed gum last weekend and I ate out that same day and didn't grill the waiter about how my food would be prepared. Pretty sure they used butter but...whatever.

i went strict paleo monday again...i'm down 6 lbs as of this morning.

i did a whole 30 two years ago and lost like 40 lbs

it's crazy that i know what i can do to lose fast after i eat real bad

the first two weeks i didnt b/c i just really needed to focus on eating better. those first few days were ROUGH.

i've been working out this week and trying to stay away from the scale. i incorporate weight training into my work outs so i'm worried there may not be as big of a 'scale victory' as i'd like.

i lost 11lbs the first week of my first whole 30..


now i'm not doing shit

down 6 and i aint sweated a lick

gives me some things to try. it was rated by doctors and health professionals, and it gives you pro, cons, recipes....its a good article and gives you tons of options. and even tho i want to try it, Paleo was rated dead last.

http://health.usnews.com/best-diet/best-overall-diets
---------------------------------------
it's true what they say...people are strange, when you're strangers.

not compassionate....only polite.

I am not like you at all and i cannot pretend.

it says, "The studies were small and short, making strong conclusions difficult" as it relates to a paleo diet.

and a lot of the answers were 'unknown' b/c there apparently hasn't been a ton of research done on that particular method.

i think paleo coming in dead last is just based off of the lack of information. not b/c it's the worst method.