SLIM CHALLENGE DAY 29
Time: Night (01.04.10) – NO
Time: Day (01.05.10) – NO – REST DAY
WHAT I ATE YESTERDAY:
Breakfast: Gatorade protein drink
Lunch: (6) chicken wings / (2) slices of quiche pie
Snack: Gatorade protein shake
Dinner: Salad with steamed salmon
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
|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|
|RIB EYE, SM. END(10-12), RAW||1lb.||1243||100g||41g|
|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|
|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|
|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|
|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|
|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|
|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
|CANTALOUPE||1 med. wedge||24||0|
|HONEYDEW||1 med. wedge||44||0|
|ASPARAGUS||3 med. spears||11||O|
|BEANS, SNAP||1 cup||34||O|
|BRUSSELS SPROUTS||1 sprout||8||O|
|CELERY||1 med. stalk||6||O|
|LETTUCE, ROMAINE||1/2 cup shred.||4||O|
|MUSHROOMS||1 cup sliced||17||O|
|PEPPER||1/2 cup diced||30||O|
|SQUASH||1 cup, sliced||22||O|
|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|
|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|
|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|
|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|
Posted on 01/05/2010, in GT and tagged all natural, bad cholesterol, BIOS LIFE, energy booster, exercise and conditioning, fat, fat burner, fight depression, high blood pressure, Insanity Training Video, Insanity workout, obesity, SLIM, Slim (Bios Life), WEIGHT CONTROL, Weightloss, women. Bookmark the permalink. Leave a comment.