watch theblackkeys get less fat
 

Yo, so my starting strength log fell of the face of the earth due to my knee injury. I was experiencing good progress on that program. Eventually I want to get back on a workout program, but at the moment letting my knee rest and heal is more important.

I have never really watched my diet in my entire life. I have basically always eaten what I wanted. I'm slightly overweight (215 lbs). My initial goal is to lose 20 lbs (10% of bodyweight), which would put me under 200 lbs. I haven't been below 200 for about 6 years.

My wife has in the past done the weight watchers program, and I am going to do this as well. Although, I am NOT going to any of those gay meetings. I'll consider my posts here as meetings. I'm too goddamned lazy to keep track of my fat/protein/carb percents and [censored] like that, so I think this program is good for me. Their system roughly accomplishes that task and doesn't require much more effort than using their little slider and a reference book.

They use a point system. *I* get to eat around 28 points a day (varies by person), with 35 flex points each week. You must drink 48 oz of water and eat 5 servings of vegetables/fruit and 2 servings of dairy each day. A serving is about the size of a fist.

I am going to put my detailed daily log on here for at least a couple of weeks, but will only update once a week. That way others can get a feel for what you can eat on the program. After that, I will probably bump the thread for major milestones. I will weigh myself each sunday morning.

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format:
points for each food item...food item

Wed 8/15
5...Deep pit (mmm amazing, basically shredded beef) 4 oz
2...salad with ~2 oz of turkey + a little kraft free caeser italian dressing
5.5...Turkey sandwich, about 2 oz turkey, regular bread (3 pts worth), lettuce, mustard, fat free cheese
5.5...Another turkey sando
0...2 servings of carrots
1.5...3 clementines
1...4 pringles (someone at work left them sitting there) so weak
2...fat free yogurt
1...some weird semi-gross bagel that is probably low fat or something
4...2 weight watchers ice cream bars (it was late, had to reach my point totals)

28.5 total points

8/16
4.5...1 egg inside one of those bagels with a slice of fat free cheese + 1 slice turkey bacon
1...2 clementines
2...big salad w/turkey
9.5...two sandos
1...2 clementines
2...100 calorie pack of chips
1...mixed junk food, a few m&m's basically
0...1 serving carrots
3...prepackaged sesame chicken dinner thing
2...ice cream sando
2...yogurt

28 pts


8/17
1...2 clementines
4...almonds (only a couple ounces or so)
1.5...bagel w/cheese
2...1 light beer, shotgunned
4...chicken dinner
7...2 pizza slices
4...small piece of toffee (I bought all this [censored] on vacation)
2...yogurt
2...ice cream sando
1.5...bagel w/cheese
4...popcorn

33 pts. went over by five. Had a lot of cravings.


8/18
9...2 sandos, this time with wonder light wheat bread
1...2 clementines
8...this amazing chicken dinner I made w/grilled chicken breast (seasoned w/crushed red pepper and cajun seasoning), 6 bell peppers (red, orange and yellow), steamed carrots and broccoli. The color of the veggies helps to make it appetizing.
7...another plate of the chicken dinner
1...2 clementines
2...yogurt

28 pts


8/19
SUNDAY weigh in day. 211.4 lbs. I'll just consider this the starting point since I have noticed a few pounds variance throughout the day.

1.5...bagel w/cheese
1...2 clementines
5.5...turkey sando
8...chicken salad with 8 oz chicken (dark), and a little bit of fat free dressing and some parmesan
4.5...turkey sando
2...100 calorie pack of chips
1...2 clementines
0...2 servings carrots
2...small rice krispie treat
2...100 calorie pack chips
2...yogurt

29.5 pts


So, a few things.

I have to have some fatty or high carb foods from time to time or I will go crazy and quit. Eating fat free foods, light bread, diet soda etc are just about as tasty as their regular counterparts.

For reference, here are some foods and the number of points they cost:
1 egg = 2 pts
turkey bacon, 1 slice = 1 pts
Chicken breast 4oz = 2 pts
Chicken thigh 4oz = 3 pts
Turkey breast, sliced 4 oz = 4 pts
fat free cheese = .5 pts (doesn't melt too well though)
pam cooking spray = free? I'm pretty sure it's free
I can't believe it's not butter spray = 0 pts, although it could be due to misleading labeling
Wonder light bread, 1 slice = .5 pts
hot sauce, yellow mustard = free, and very yummy
steamed carrots are actually tasty.
soy/teriyaki sauce may be a point or two, but it is a good way to add flavor to a meal.
fat free caesar italian dressing = 1 pt for a salad's worth

FINALLY-all input is appreciated, so please post it.

Re: watch theblackkeys get less fat
 

[ QUOTE ]
I have to have some fatty or high carb foods from time to time or I will go crazy and quit. Eating fat free foods, light bread, diet soda etc are just about as tasty as their regular counterparts.

[/ QUOTE ]

There is nothing wrong with fatty or high carb foods, just make sure that you are eating relatively healthy ones (peanut butter, whole wheat bread, etc.) instead of total junk; and make sure you eat them at the right time - for example, high carb foods after a workout. If you eat healthy for long enough eventually you won't even want to eat stuff that you know has zero nutritional value; having a large variety of healthy stuff you can eat instead of having the same few meals every day helps a ton too.

Pam is just fat that you can spray so it's probably not free, but you can figure it out based on how many seconds you spray and the info on the label. I wouldn't stress about it though, especially if counting calories or nutrient breakdowns drives you crazy.

Last but not least, good luck!

Re: watch theblackkeys get less fat
 

[ QUOTE ]
[ QUOTE ]
I have to have some fatty or high carb foods from time to time or I will go crazy and quit. Eating fat free foods, light bread, diet soda etc are just about as tasty as their regular counterparts.

[/ QUOTE ]

There is nothing wrong with fatty or high carb foods, just make sure that you are eating relatively healthy ones (peanut butter, whole wheat bread, etc.) instead of total junk; and make sure you eat them at the right time - for example, high carb foods after a workout. If you eat healthy for long enough eventually you won't even want to eat stuff that you know has zero nutritional value; having a large variety of healthy stuff you can eat instead of having the same few meals every day helps a ton too.

Pam is just fat that you can spray so it's probably not free, but you can figure it out based on how many seconds you spray and the info on the label. I wouldn't stress about it though, especially if counting calories or nutrient breakdowns drives you crazy.

Last but not least, good luck!

[/ QUOTE ]
Well, I can't ever see myself eating 100% clean.

For instance, today I had two cups of margarita, but I counted them as 10 pts, still got my fruits and veggies, and didn't feel hungry at all today. I will always eat bad stuff, but not as much as I used to. I don't want to live life depriving myself of amazing chocolate, pizza and carne asada. I just have to adjust the portions that I eat so every meal isn't 1500 calories.

Yeah, I am not going to nit pick on the pam and I can't believe it's not butter, unless I start using my flex points each week and I show no weight loss progress.

Thanks for the response, my OP was so long I didn't really expect any replies.

Re: watch theblackkeys get less fat
 

Seems like a pain in the ass to use the points system instead of just tallying calories.

Good luck.

Re: watch theblackkeys get less fat
 

[ QUOTE ]
Seems like a pain in the ass to use the points system instead of just tallying calories.

Good luck.

[/ QUOTE ]
The little slider thingie that calculates the points takes into account total calories, as well as fiber and fat grams. So it's more than just calorie counting.

Re: watch theblackkeys get less fat
 

One week update.

Monday 8/20
5.5...sando w/4 oz turkey, mustard and wonder lite bread
2...100 calorie pack of chips
1...2 clementines
7...2 eggs, 2 turkey bacon slices, 2 wonder lite toast
1.5...salad w/a tablespoon or two of kraft fat free caesar italian
1...2 clementines
4...can of 99% fat free soup
5...2 eggs, 2 toast
4...small piece of toffee
31 total points, over by three

8/21
5.5...sando
2...chips
1...2 clementines
10...2 margaritas
3...salad
1...2 clementines
0...2 servings of carrots
5...2 eggs 2 toast
1...alternative bagel thingie
28.5 points

8/22
1.5...alternative bagel w/fat free cheese
4...grilled chicken with bell peppers, lots of bell peppers
1...rapberries
7...2 sandos
2...chips
1...2 clementines
2...rice krispie treat (a really small package)
5...2 eggs 2 toast
4.5...~1 oz of almonds
28 points

8/23
1.5...3 clementines
3.5...salad w/chicken
2...dressing for above salad
2...rice krispie
8...4 of these bagel pizza concoctions (half a bagel, fat free cheese, sauce, bell peppers and chopped turkey bacon) Everything was measured before used.
6...peanut butter and jelly sando
2...yogurt
4...small piece of toffee
29 points +1

8/24
1...2 clementines
14...2 pizza slices (mmmm had to splurge)
4...3 pieces of bacon
4...salad w/chicken/dressing
1...2 clementines
3...apple w/peanut butter
0...carrots
2...peanut butter
1.5...bagel w/cheese
28.5 points

8/25
My 1-year wedding anniversary. Went out to a trendy restaurant.
Had some kobe beef sliders, halibut w/garlic mashed potatoes.
For dessert we roasted smores at the restaurant (?!!)
then went home and ate some of our wedding cake. It preserved well.

8/26 Weigh-in
209.2 lbs.

I lost 2.2 pounds since last sunday
I've been eating a ton more fruits and vegetables.
We have a food scale at home that has been very useful.
Portion sizes have gone down. If I need to stuff myself it helps to load up on veggies rather than bread/dough/meat etc.
I have trouble drinking 48 oz of water each day.
Other than that, it hasn't been that big of an adjustment dietwise.

Re: watch theblackkeys get less fat
 

Two-week update:

Weight-205.8 lbs.
3.4 lbs lost since last sunday.

Re: watch theblackkeys get less fat
 

bam!
204.2, 1.6 lbs less fat than last week. I had a few cheat days w/alcohol as well.

Re: watch theblackkeys get less fat
 

202.8
-1.4 from last week.
-8.6 pounds since august 19th.

Re: watch theblackkeys get less fat
 

awesome man, keep up the good work.

your biggest friend will be your scale. seeing the number drop is incredibly motivating.