Monthly Archives: June 2018
Good morning and welcome to another glorious Monday morning! You all know I have really learned to love Mondays as a day to grind and wake up with a renewed focus on the goals ahead! This Monday is no different and although I had a really great weekend all that matters is that I refocus on my goals and continue to pursue greatness! This week I’m back on a more relaxed fasting regiment and I will be going to the gym as usual to increase my strength and flexibility as well as balance! Let’s drink together and get this thing going!
So my fiance’s birthday was this past weekend so we had the usual which is cake and Chinese food and even a little bit of wine.lol. She deserved a great time and that’s what we had plus we had some foods I haven’t had in a long time which was really awesome and relaxing! Life happens and when it does it can really derail all of your progress if you let it but when you have a plan it is much easier to handle the get back. This week since I put things in my body that are not usually there I have to do the reverse and get my body back to ground zero. The way I’m going to do this is fast for 42 hours every other day this week and be very very strict with my carb count. This does two things, 1st it will allow my body to process all of the food that I ate this weekend and use it for fuel or get rid of it and 2nd it will get my body back to fat burning mode!
As far as the gym and my workouts I will be adding an additional cardio session to maximize my fat burning and also to help my body return to normal. Lately, I have been doing walking days in between lifting but this week I am going to lift every day even if I walk in the morning, I may even do some cardio at the gym on the cardio bikes just to change up my pace and endurance training. The gym has really been a place where I could use a little more improvement because I have been focusing on fasting so much that I have not had my head and heart in the gym. I’ve been hesitant because I wasn’t sure I could work out as hard doing long periods of fasting! Now that I have done a longer fast and was able to still workout I no longer have that worry and I’m really ready to push forward and bring it all together! Also. I am adding more shoulder lifts into my routine this week and while very difficult, I am looking forward to getting better in that area!
On the diet front, I learned how to make some keto friendly ice cream in mason jars this weekend and it was absolutely amazing! I made peppermint chocolate chip and also vanilla pecan. I only made 3 because I wanted to make sure I liked them but now that I know I’m going to stock up on these delicious low carb treats! For my fiance’s birthday breakfast I made low carb waffles on my new waffle iron I got off of Amazon and they were a hit as well. This week I think we will be making some huge salads and having grass-fed steaks and chops from Moink box that were delivered Friday! No smoothies this week for me I will be eating all my greens in large salad bowls and homemade dressing. The casseroles I normally prep will also be getting a rest because I think we will be having pretty basic plates this week. Steak and green veggies on Tuesday, Fish, and salad on Thursday and for Saturday I will be preparing some chicken tenders with some delicious zoodles! Lunches this week will consist of leftover low carb chili, keto nachos and stuffed yellow and red bell peppers! Should be a great week of good clean whole foods eating to get our bodies back on track!
Lastly, I realize that eating healthy is a lifestyle, not an every now and then thing and in order to adhere to eating healthy 80 to 90 percent of the time we all must allow for times when we will be allowing ourselves a little retreat from our good whole foods diet. The truth is that for me I realize that I am going to eat foods from time to time that I have been craving and that the most important thing to remember is that these foods should be special occasions and not the bases of my diet! That’s how I got to be obese in the first place, by eating a diet of foods that were not meant for daily consumption. In order for me to continue getting healthier, I need to keep having my treats and sweets every now and again while keeping an eye on the big picture! The devil is in the details and the moderation isn’t about how much we eat it’s how much we eat of processed foods that are not meant to be the bases of our everyday diet. That’s when moderation makes the biggest difference, besides the cake and Chinese food I had this week tasted so much better because I hadn’t had it in months! My mouth was in awe and that shock to the system only comes when it’s something that you don’t always have. Be careful and don’t forget to enjoy your life and sometimes enjoying life means eating cake other times enjoying life means not having anything that isn’t whole and unprocessed, just keep in mind what your goals are for your OVERALL health and I believe we all will be just fine!
As I always say, I believe in me and I believe in us!
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Thank goodness it’s Friday and the weekend is upon us once again! It has been a long week for me but an absolutely inspiring one! I hope you all have had a wonderful week and you only have a few hours and it will be the weekend, yay! This morning is super overcast sky’s and a slight chill in the air and we need it because it has been scorching hot the last 10 days or so! So I’m aware it’s Friday and you got things to do so let’s get it in!
Today is the 5th and final day of my water fast and I’m very happy to report I feel fine, in fact, I feel amazing because I never knew I could do this! There’s talk of extending the fast till tomorrow but I think I’m stopping at the 120-hour mark.lol. I’m o.k but I’m ready to eat some food for real! The biggest surprise has been at the gym because I figured that fasting for this long would affect my workouts negatively but it didn’t, in fact, I felt so light and refreshed at the gym that I was able to blow thru my lifts fairly easy! I’m not sure if some of it was I was anticipating the workout being hard that my focus was diverted but whatever the reason my workout felt great and now I know that even with extended fasting my workout routine should stay the same! Today I’m supposed to do back and biceps but I want to see how the food on my tummy feels first because I was told it may give me a little discomfort and encourage some trips to the bathroom. So I’m going to play it safe because I’m ahead of the game and only need one more lift and walk before Sunday to get all my workout goals for the week in! If I’m feeling good and comfortable I will hit the gym tonight and get my last lift in since it’s open all night anyway.
Well this happened this morning I am officially 488 and that means I’m well over the 100 pounds lost club! It’s been a long hard road and this is just the beginning but I honestly feel like I have the right tools now to get better and better and reach my health goals! Fasting has been so powerful along with eating a Ketogenic like diet(I do at least 50g of carbs instead of the rigid 20 or less). I still have another 238 pounds to go to reach my goal weight and that seems a lot closer now then when I first started. lol Still I have a long road ahead but I would like to thank every one of you who are so supportive and caring the help has been much needed and appreciated! I’m a smart dude and I realize that I could not have done this on my own otherwise I would have done it long ago so thank you all very much!
Finally, I would like to say that I understand If you have been struggling with your health and fitness goals but I am living proof that change can happen, I AM CHANGE and I know you can be too! If anyone out there needs any help please let me know I don’t have any programs to sell or any products but I am here to listen and support if anyone needs it! Have great weekend homies!
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Happy hump day homies and welcome to my blog one more time! I’m so very thankful for all of the people who take the time to read and follow along this journey with me. The middle of the week crept up on me this time because I’ve been so deep in research and studying that I lost track of my days.lol. I hope you all got some coffee or tea or even a nice glass of wine because it’s about to go down!
Yesterday was a feast day so we made some delicious KFC/KETO version original recipe chicken and it was amazing, although I should have added more pork rinds it was my first attempt so I will have time to tweak it later on! Then, we made my fiance’s bomb low carb chili and lemon bars for dessert. When I say these lemon bars are amazingly delicious I am not kidding around I was completely surprised because of anything with almond flour taste so damn dry to me, however, this recipe was easy and delicious so you already know I’m going to use this one whenever I need to indulge responsibly! I’m telling yall I found me a winner with this new Erythritol I bought on Amazon and if it doesn’t hinder my fat loss it will be my sweetener of choice from here on out! It does have a cooling taste to it but I found when you bake with it that taste goes away, especially when making a crust! I’m giving it a month to see how my fat loss goes while consuming this alternative so I’ll get back with the results but so far I have checked my glucose levels and found that it doesn’t raise my insulin at all! As you know I have been eating off of that taco bake I made earlier in the week so we are really enjoying this meal prepping routine! I still need to find a nice topping for these Lemon bars because while the cool whip was good it wasn’t great so I may try halo top next time I eat to see if ice cream works better! Yum, Yum and more damn Yum.lol
Sadly I didn’t make it to the gym yesterday like I planned and I will admit that every time I change how I fast it takes a moment to get back into my lifting routine. I’m not particularly sure why but it has been a struggle to go lift lately, walking, on the other hand, has been my preferred workout lately and I am certainly building my stamina in that area! The best routine for me is at least 4 times a week lifting but I have been doing more like 2 at the most! Truth is it makes little sense why I can’t do it all considering I don’t have to work right now and the kids are away for a month, so I need to catch back up for real because I can’t use having more time to myself as an excuse not to work out harder, DUH!
I’ve decided to up my calories on my feasting days because I have been getting super hungry on my fasting days which is weird because typically hunger comes in waves and I know how it works for me. Usually, I get a huge wave of hunger 3 hours after I feast and then another around the 24 hour mark, I mean I can set my watch by that but lately I have been hungry for longer periods of time even though I am doing the same thing which is drinking tons of water, a couple cups of coffee and if hunger gets worse a hot cup of chicken broth. It’s been fairly easy to do this routine but this week I have been hungry from the 24hr mark on and it doesn’t stop until I go to bed.lol. I did a little research and what I found was not getting enough calories on feast days just makes fasting days seem like an uphill battle and counterproductive, see I’m not trying to starve myself I’m trying to give my digestive system a break and allow my body to utilize stored fat to power my body! This is a lifestyle for me and while I will surely adapt different fasting protocols from time to time, my intent is never to be walking around hungry all the time! I know that’s just not sustainable for the long haul and ya boi is not trying to go backward. My next bit of research with be looking into supplements that may give me a boost to get my workouts in so that I can burn more stored fat on my fasting days.
That’s it for me today, I plan on hitting the gym since I am fasting today and tomorrow get a nice long walk in unless something comes up. I’m a routine type person so I really need to get my flow in the gym back and that’s my focus this week now that my sleep and eating seem to be on point! Persistence over perfection and consistency over intensity all day everyday ya heard me? Have a fantastic rest of the week and I will be back soon, as usual, I am always ready and willing for anyone who needs help or an ear to listen to their journey, the struggle is real but so is our power and together we will get there!
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It’s Monday morning again and you all know what that means, it’s time to do it again once again! Time to dust yourself off from the weekend and head into a new week with vigor and excitement! You get another chance at chasing your dreams and being of service to others. So, let’s get into it really quick so you can get on with your week!
This morning was the first walk of the week and I did it on a day that was made for walking, I mean I really couldn’t have asked for better conditions this morning! The temp was around 68 degrees and clear as soon as I stepped out the Tahoe to start along my path, several joggers and walker were already getting to it and I just put my wireless headphones in and followed suit.lol. I’m getting faster and faster at the route I’m doing now and I think in a week or so I’ll be ready to add on and go further but for now, I’m just trying to stay consistent and focused! Tomorrow I will be lifting, working out my back and biceps. My routine is just to rotate between walking and the gym so hopefully, it will work out to a well-balanced workout and help my endurance raise higher. It’s awesome because I have finally been able to get up at 3 or 3:30 in the morning to lift weights and kickstart my day early! I’ve found that cardio is harder for me than lifting so I should focus on doing it more than strength training until I get more comfortable with the walks and everything.
The diet has been phenomenal and delicious as well because I have been meal prepping casseroles so that when I feast I can just grab it and go! Of course, you know me, they have to be easy and delicious and I’m in there even if it means taking more time to make them from scratch. Last week as you all saw I made chili dog cheeseburger casserole and it was super amazing and lasted the whole week, well this week I made taco bake using delicious pork rinds as the tortillas and my gosh this dish turned out perfect for me! Of course, I’ve included pictures. What I dig about this casserole is that it has 5 carbs a serving and I’m talking total carbs not net! This is perfect for keto, contains a great number of healthy fats and of course plenty of protein to boot! I have leftover cauliflower soup as well and some low carb chili my girl made, so I’ll be eating great this week! Although I won’t be eating today because I’m still doing my 3 days of 42-hour fasting and today is a fasting day, but I will be able to break my fast tomorrow morning around this time. My body continues to amaze me with how much it performs for me even after years of giving it horrible food and little to no time to cleanse my system. My whole body feels so much better than before and I credit a large part of that to I.F. and all the support and love I get from the people around me!
Since I have been focusing on sleep more I’ve been very pleased with how rested and refreshed I have been felling. Even on days, I don’t get the right amount of sleep I have noticed that the quality of my rest has been very good! Everything hasn’t been perfect but I am truly enjoying the direction my health is going in and I’m excited to see my improvement from day to day! Please have an amazing day and give yourself the love and support you deserve, be kind and gentle and unjudgemental of yourself and know that you are precious and worthy of all that you have achieved and more! Love you all!
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Today is Tuesday, June 5th and I am so very happy to be alive! This day has presented us with yet another chance, another start to the race and we are obligated to make today special! We have no idea what later days of the week will hold for us but what we do know is that we are here in the present and that alone is a gift! Waking up is a blessing and sometimes just acknowledging that fact can go a long way in kicking your day off right! Sleep is so very important to everything we do but once you’ve rested and gotten up to get started keep in mind that someone somewhere would love to have one more chance to rise and grind today! The win is already yours because you cared enough about yourself and the people around you to get up and try again today! I’m proud of you just for opening your eyes this morning!
These past few weeks I have had a wave of different emotions, some great and some not so wonderful but the amazing thing about my life is I always have the same blessing no matter if I choose to focus on other things or not! The same people love me on the horrible days just like the happy ones. Sometimes in life we get so wrapped in our emotions we forget that time has no rewind. We can certainly recall things in our minds but once the day is gone it’s in the books and is gone forever. What if you knew that today was your last day on this planet? If you had knowledge that your time was up and that today was it?! It’s crazy I know but I think lately I have been reminded just how lucky I am every day to walk in sunlight, to witness amazing beauty in the plants and the earth below them. Now before you ask I have not been smoking any of that west coast cush or riding abuzz this morning, but I have realized that the abundance in my life goes unappreciated sometimes! I have several people I can call and talk to until I get something off my chest, there are lots of folks that genuinely care about my well being that have no reason to other than they choose to. My children are all doing well in their lives and truly happy. My mother is a beautiful woman who kicked cancers ass several years ago and hasn’t looked back! I have a fiance’ that does everything a man could possibly ask and more for my good! All these things and all these blessings continue to be in my life because God has seen to it that I am blessed while undeserving!
This fat loss journey has been difficult and downright terrifying at times. My patience and nerves have been tested time and time again and the mental fatigue has been simply overwhelming at certain points. No matter what I have been battling, the blessing has always been there! The only thing that truly matters is that I choose to receive the blessing of the people around me and that I acknowledge that this type of love and support isn’t common. My struggle is not mine alone to bear and every now and again I am reminded by life that I am blessed beyond measure! That I have given and received love so vast and enormous that my heart is full and I am awake to the reality of my blessings! This morning I am feeling truly thankful and humbled!
Today I pray that all of you know that I love and appreciate all of you! That I am aware that you are not obligated to read anything that I write or follow anything I recommend but that I am lucky and blessed to be able to have a platform to help myself and others. All of you deserve a wonderful day and now that you have read about me being all in my feeling I hope you are all into yours.lol. Have a fantastic day and go crush those goals!
Good morning all and welcome to the beginning again, a time when we can start all over and do better than we did before. It doesn’t matter what you did over the weekend or if last week you feel a little short of your goals, all that matters is it’s a beautiful Monday morning and we have been given another wonderful opportunity to get better! Coffee is a must on a day like today, I got mine and I pray you got yours!
All of last week I didn’t really do anything in the gym at all and that was because I was being lazy.lol. Naw, the truth is I have been doing some things with fasting and I wanted to see how my workouts and fasting affect my fat loss. What I found is the gym has both positive and negative effects from a visual standpoint. If you someone like me who wants to see steady improvement and sometimes lifting weights adds to the scale fluctuating then it’s a little frustrating when you lift all those weights and you see that the scale has gone up. Now even though you know that logically you have several very logical explanations for this such as inflammation and other factors it still crushes me mentally sometimes. The reason I lift is that it makes me feel better but also for fat loss, I’m not at the stage where I am trying to build muscle just yet so I do high reps with lesser weights. Since the goal is fat loss, I continue to try to find my sweet spot when it comes to getting the fat off at a great pace but also feeling leaner and stronger. With the new fasting I’ve been doing I have to not work out at first to see what the fasting does on its own and then what happens with the longer fast and lifting. This week I’m back in the gym with a slightly different schedule but still the same amount of total visits.
I have fantastic news I brought out of the 500’s forever this last week. I’ve switched my weigh-in to Saturdays and this past Saturday it said 499! I was super duper happy about getting out of the 500’s because it’s been like 12 years or longer since I got below that! The fasting that I have been doing along with Keto has really helped in speeding up my fat loss. Now keep in mind this last week I lost 9 pounds without lifting just fasting and walking at the park. Hopefully, this week with adding the weights back in my overall week will be similar if not close to the same result. I have 3 times during the week that I fast for 42 hours at a time and the rest I do 18 hours. On the days that I feast I’ll be doing my lifting and on the days I perform longer fasts I’ll be doing strictly cardio and stretching exercise. So this week I’ll be lifting Tuesday, Thursday, Saturday, and Sunday, with the other 3 days I’ll be walking at the park and doing cardio on and off all day. I truly believe this is a schedule that I can stick with for awhile or at least until I reach a plateau and then I’ll switch things up a bit! I’m hoping to lose close to another 100 pounds by Christmas. If I fall short it’s o.k because it’s a process but I really feel like I could get there if I stay focused!
I’ve noticed that my fasted glucose is about 87 and after I workout and eat it’s usually no higher than 94 or 95 which is great! Ketones have not gone higher than 1.0 which I’m o.k with because my goal isn’t to get into deep ketosis yet. My goal is simply to make sure that I understand what affects my blood sugar the most and slowly eliminate those foods from my regular diet. Most of the 30g of carbs I get come from my greens and avocados anyway but I will continue to find new and delicious recipes and I need to be sure they don’t spike my sugar with their ingredients. I’ve noticed that even when I fast for 42 hours my ketone readings aren’t that different than when I do 18-hour fasts and while I’m not sure why ketone just isn’t the focus right now. Fat loss and energy are my top priorities right now and I feel pretty good about where both are at the moment.
The summer is here and it’s important that we keep in mind to stay well hydrated and protect our skin. The sun is an amazing energy source and wonderful for providing the best source of vitamin D but we need to be careful not to put ourselves in danger. Keep your water with you homies because it’s better to have it and not need it than the other way around. Folks of all nationalities need to invest in some quality sunscreen so as to not get overexposed! Have a fantastic summer and keep crushing your goals and doing for others! I believe in all of you and I am confident we will all be successful!
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