SLIM CHALLENGE DAY 29


DAILY STATS:

 

WORKOUT: 

Time: Night (01.04.10) – NO 

Time: Day (01.05.10) – NO – REST DAY 

  

WHAT I ATE YESTERDAY: 

Breakfast: Gatorade protein drink 

Snack: 

Lunch: (6) chicken wings / (2) slices of quiche pie 

Snack: Gatorade protein shake 

Dinner: Salad with steamed salmon 

 

FAT TUESDAY…

Who’s fat?  I don’t feel that bulge on my stomach as much or feel sluggish.  Yesterday was one of those days when it was too cold to be doing anything.  I managed to finish off a lot of items at work even try to battle against the blistering cold winds.  It was about 10 degrees in my opinion yesterday and riding a nice golf cart that went up to 15 mph with no hood or glass to block the wind it was an invigorating experience.  It reminds me of jumping into a barrel of ice water! Fun stuff people!  I hardly ate yesterday even though I was hungry.  I brought up my protein in take and this morning I felt good.  As someone who practices Muay Thai, Sambo, and mixed martial arts your body needs a tremedous amount of carbs and protein to sustain long workout routines.  We push our bodies to the max some days.  Plyometrics and cardio is no joke with less rest periods and unbelievable strain on your body without you paying attention it can lead to long term damages.  Also, my job sometimes requires me to do physical labor so I have to be really careful.  So how do you defend your body from injury? Simple! A good diet, common sense, and rest! It’s that simple.  Anywa, despite me taking another workout session off (which was a reality check because I started feeling pain already on my shoulder).  My body is showing signs of tear which could possibly slow down my progress so I took heed this morning and did not work out.  I plan on doing Insanity abs today so I hope I can get some energy.  I will keep it brief today to try not to bore my readers but I feel my body is slimming down.  My weight is however going up my body and skin is getting tighter.  I can’t wait to take my Friday pics to show it off on Saturday.  My fat intake is taking a good slope down.  Fat is the cause of weight gain and especially the bad fats.  Below is a breakdown and explanation on this troubling issue that’s bringing down the healthcare system in America as well as the cause of childhood obesity. 

 
 

F A T

  


What is fat?   

Fats are a group of chemical compounds that contain fatty acids; fat is the part of food that carries its flavor, and when the body stores energy, it stores it mostly in the form of fat.  


How much do nutritionists recommend I eat every day?  

According to the National Academy of Science, you should restrict your fat calories to 30 percent of your total daily calories. (A gram of fat has 9 calories.) For the average woman, this means keeping fat consumption down to 60-75 grams daily; the average man should consume no more than 90 grams daily. If you exercise a lot, you can eat more; if you’re trying to lose weight, you should eat less.  


What happens if I eat too much?  

Saturated fats tend to raise your blood cholesterol levels, increasing your risk of developing atherosclerosis (hardening of the arteries) and heart disease; eating too much of any fat can lead to obesity, which carries with it a completely new set of problems, including an increased risk of developing arthritis.  


Should I cut fat out of my diet completely?  

If you consume no fat at all, you will short-circuit your body’s natural system for transporting vitamins through the body and regulating cholesterol levels. Fat also gives you energy. Children should not have the fat in their diets restricted, since fat supplies them with linoleic acid, which helps them grow properly.  


Saturated vs. unsaturated fat  

Fat may be derived from animal products (most saturated fats are animal-derived), or from plants (polyunsaturated and monounsaturated). Scientists consider saturated fats to be the most dangerous of the three, because of their close links to heart disease. Meanwhile, if you eat unsaturated fat when you eat fat at all, it may help lower your cholesterol levels.  


 
 

Some foods high in fat

 

BEEF:
ITEM SERV. CALOR. FAT SAT. FAT
RIB, WHOLE(6-12), RAW 1lb. 1420 122.5g 50.5g
GROUND, REGULAR, RAW 1lb. 1406 120.5g 49g
BRISKET, WHOLE, RAW 1lb. 1415.5 120.5g 48.5g
TENDERLOIN, RAW 1lb. 1283.5 104.5g 42g
RIB EYE, SM. END(10-12), RAW 1lb. 1243 100g 41g
PORK:
ITEM SERV. CALOR. FAT SAT. FAT
SPARERIBS, RAW 1lb. 1297.5 107g 40.5g
HAM, WHOLE* 1lb. 1111.5 85.5g 29.5g
SHOULDER, WHOLE* 1lb. 1070.5 81.5g 28.5g
CAKE:
ITEM SERV. CALOR. FAT SAT. FAT
CHEESECAKE, FROM RECIPE 1 piece (128g) 457 33.5g 18.5g
CARROT, RECIPE W/CREAM CHEESE FROST. 1 piece (111g) 484 29.5g 5.5g
GERMAN CHOCOLATE, DRY MIX (PUDDING), W/COCONUT-NUT FROST. 1 piece (111g) 404 20.5g 5g
CANDY:
ITEM SERV. CALOR. FAT SAT. FAT
CAROB 1 bar (87g) 470 27.5g 25.5g
CHOCOLATE, MILK, W/ALMONDS 1 bar (41g) 215.5 14g 7g
CHOCOLATE, MILK 1 bar (44g) 225.5 13.5g 8g
PEANUT BAR 1 bar (40g) 209 13.5g 1.5g
CANDY BARS:
ITEM SERVING CALOR. FAT SAT. FAT
TWIX, P-BUTTER (M) 1 pkg. (58g) 307.5 18.5g 6.5g
MR. GOODBAR (H) 1 bar (50g) 257 16g 9g
BAR NONE (H) 1 piece (43g) 224 14.5g 9.5g
REESE’S P-BUTTER CUPS (H) 1 pkg., 2 cups (45g) 222 14.5g 6.5g
ALMOND JOY (H) 1 bar (50g) 232 14g 8.5g
SKOR TOFFEE (H) 1 bar (40g) 211 14g n/a
SNICKERS (M) 1 bar (57g) 273 14g 5g
TWIX, CARAMEL (M) 1 pkg. (57g) 284.5 14g 5g
COOKIES:
ITEM SERVING CALOR. FAT SAT. FAT
BROWNIES, COMMERCIAL 1 lg. (56g) 227 9g 2.5g
MARSHMALLOW, CHOC-COATED PIE 1 pie (39g) 164 6.5g 2g
CHOC. SAND. W/CREME FILL, CHOC-COATED 1 cookie (17g) 81.5 5.5g 1.5g
CHOC. CHIP, RECIPE, w/margarine 1 med. cookie (16g) 78 4.5g 1.5g
PIES:
ITEM SERVING CALOR. FAT SAT. FAT
PECAN, FROM RECIPE 1 piece (122g) 502.5 27g 5g
CHOCOLATE CREAM, FROM RECIPE 1 piece (142g) 400.5 23g 7.5g
CHERRY, RECIPE 1 piece (180g) 486 22g 5.5g
COCONUT CREME, FROM RECIPE 1 piece (133g) 396.5 21.5g 7.5g
DAIRY:
ITEM SERVING CALOR. FAT SAT. FAT
SOUR CREAM 1 cup 493 48g 30g
HEAVY WHIPPING CREAM 1 cup 412 44g 27.5g
HALF & HALF 1 cup 315.5 28g 17.5g
RICOTTA CHEESE, WHOLE MILK 1 cup 428 32g 20.5g
RICOTTA CHEESE, PART SKIM 1 cup 339.5 19.5g 12g
WHIPPED CREAM TOPPING 1 cup 154 13.5g 8.5g

Source: USDA – Nutrient Data Lab (Sept. 1996) – all data rounded to nearest 0.5

 
 

Some foods low in fat

 

FRUIT:
ITEM SERVING CALOR. FAT
CANTALOUPE 1 med. wedge 24 0
GRAPEFRUIT 1/2 med. 41 O
HONEYDEW 1 med. wedge 44 0
LIME 1 med. 20 O
ORANGE 1 med. 61.5 O
PEACH 1 med. 42 O
TANGERINE 1 med. 37 O
VEGETABLES:
ITEM SERVING CALOR. FAT
ASPARAGUS 3 med. spears 11 O
BEANS, SNAP 1 cup 34 O
BRUSSELS SPROUTS 1 sprout 8 O
CARROT 1 med. 26 O
CELERY 1 med. stalk 6 O
CUCMBER 1 med. 39 O
LETTUCE, ROMAINE 1/2 cup shred. 4 O
ITEM SERVING CALOR. FAT
MUSHROOMS 1 cup sliced 17 O
ONION 1 med. 41 O
PEPPER 1/2 cup diced 30 O
POTATO 1 med. 96 O
RADISH 1 med. 1 O
SQUASH 1 cup, sliced 22 O
DRY CEREALS:
ITEM SERVING CALOR. FAT
APPLE-CINNAMON RICE KRISPIES 1 cup 149 0
CORN CHEX 1 cup 113.5 0
CORN FLAKES 1 cup 102 0
CORN POPS (K) 1 cup 118 0
DOUBLE DIP CRUNCH (K) 1 cup 153 0
FROSTED FLAKES 1 cup 156 0
FROSTED RICE KRINKLES 1 cup 173.5 0
ITEM SERVING CAL. FAT
FRUITY MARSHMALLOW KRISPIES 1 cup 151 0
PUFFED RICE (Q) 1 cup 53.5 0
RAISINS, RICE & RYE 1 cup 154.5 0
RICE CHEX 1 cup 130.5 0
SUGAR SPARKLED FLAKES 1 cup 146 0
TOASTIES 1 cup 89 0
SEAFOOD:
ITEM SERVING CALOR. FAT
CRAB, BLUE 1 crab (21g) 18.5 0
SCALLOP, MIXED SPECIES 2 lg. (30g) 26.5 0
CRAYFISH, MIXED SPECIES 8 crayfish (27g) 19.5 0.5g
MUSSEL, BLUE 1 lg. (20g) 17 0.5g
SHRIMP, MIXED SPECIES 4 lg. (28g) 29.5 0.5g
ITEM SERVING CALOR. FAT
SQUID, MIXED SPECIES 1 oz. (28.5g) 26 0.5g
ORANGE ROUGHY 1 oz. (85g) 58.5 0.5g
PERCH, MIXED SPECIES 1 fillet (60g) 54.5 0.5g
POLLOCK, WALLEYE 1 fillet (77g) 62.5 0.5g
TUNA, LIGHT, CANNED IN WATER** 3 oz. (85g) 98.5 0.5g
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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 01/05/2010, in GT and tagged , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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