November 2-week NO DAIRY CHALLENGE! Just try it!

Recently I introduced my brother to keto, well more accurately, he's been on a stall on his diet and was finally ready to open up to the idea of a Ketogenic diet. Since I've been doing it for over a year now and have seen great results personally, I thought I could give him a few pointers. Anyone attempting a radically new ideology to a diet is going to come with a few roadblocks, a bunch of mental blocks, and ultimately having to unlearn old practices to force your body to do what YOU want it to do.

My brother is an interesting character, he goes for broke in everything he does. So after a month of keto with little visible results, frustrated (and a little impatient), he asked me to name the number 1 thing he can do in his already tight diet to get some faster results.

"welp you can eliminate dairy for one".

A long pause in our conversation told me that maybe I was heading in the right direction. Reluctant in giving up the white stuff, I offered to join him in giving up dairy for at least two weeks (I also suggested he stopped working out for two weeks, but that's another topic). This was almost a week ago and I can report that I'm so glad I did! The results are not exactly visible quite yet, but what I'm feeling INSIDE is a completely different story. 

Allergies are practically vanishing (or so it seems)

For years I've had this suspicion that my allergies were just getting worse and worse, with the peak of it being this year. After 80+ pounds lost, my health taking a huge upswing, and generally just feeling awesome. My intake in allergies meds has definitely gone way up. I was popping a pill at least once every other day, which would help, but it was just a band-aid. After day 2 of cutting dairy, I noticed something weird... I wasn't coughing my lungs out, my chest felt relaxed and normal, and I could noticeably breathe so much better. The phlegm in my throat was starting to go away and I feel pretty damn awesome. Speaking of allergens I also noticed...

My asthma has improved greatly

Its kinda connected to my first point, but from someone who suffered from debilitating asthma symptoms my entire life, this is a BIG DEAL. With less phlegm, less inflammation in my lungs, I found that I was leaving my rescue inhaler in the house when id step out, and instead of panicking, I'm just felt that I was ok. I know it doesn't seem like a huge point, but dude this is huge. I am not in any way saying anyone should stop their daily treatment routine to control their asthma, BUT I am saying for me... its something big. id be hard pressed not to find anyone who couldn't find a benefit in breathing better.

Ditch the cheese, and get creative in the kitchen

This is by far the most fun part of this entire process. I know most people would dread having to drastically change their diet and have to rethink what to make, but honestly, its changing my relationship with food (again), really keeping things fresh. 

If I'm being completely honest... really not missing it. I know shocker, right. But I've been having a damn blast thinking of creative ways to pack some flavor into every meal, and man are those flavors packed!

I've been thinking of different things to make off the cuff (I love to cook so planning would help greatly), from meals to desserts and even changing how I take my coffee (a tablespoon of 100% cocoa can go a long way in black coffee), but I'm sure anyone who does keto can take more than 5 minutes to search google (or soon here) for something they will absolutely LOVE that is dairy free. I like to eat the same base foods every day but switching up flavors dramatically to keep things fresh. In the coming days, I'm definitely going to post some great ideas for meals like the ones below.

An amazing spicey high fat breakfast.

Chocolate brownie mug cake.

These are just a few benefits I've noticed in less than a week and just had to write about it. 

So whats stopping you?

2 weeks, no dairy, give it a try to see how you feel. I promise you, in the end, you won't regret it. 

What's with all this Keto mania, and why i'm blogging about it.

     So it's been a very long time since I really took a serious look at blogging again. Through personal struggle, personal failure, and just plain life throwing a wrench in whatever it is you want to accomplish. I keep on asking myself the same question over and over again: why try to join the seemingly millions of voices in the online health community. Keto has spread like wildfire, everyone's talking about it. I thought to myself, what could I possibly offer that would make my voice unique, or what could I possibly say that all the experts are saying. The amount of advice is staggering and almost unwieldy at times.
     The ketogenic diet has been around for quite some time, often called a Low carb, high fat (LCHF) diet, Nutritional ketosis, or whatever variation you choose. So why in the last few years has it caught on like wildfire? The short answer is, when its done correctly, it works. I can say from my personal experience that it has changed my life, literally. The long answer of how it works is something ill have to save for a time when I'm not at work and staring at the clock at 5:23 am.

     So getting back to why am I trying to do this whole blogging thing again. To be honest, from an expert in failing miserably in my old diet plans, from somebody who was almost 450 lbs exercising 5 days a week, tracking my calories, getting my daily recommended macro intake, intermittent fasted, tried liquid diets, went vegetarian for a few months... basically you name it I tried it, to very very minimal results. When I was practically killing myself hitting up an elliptical for an hour daily, seeing a change in my waist line nowhere in sight, I thought I was defective. I convinced myself that I was broken. To answer whatever questions might be forming in your head. No, I'm not a diabetic, no, I don't have thyroid problems, and I'm definitely not lazy. But what I am most certainly am fat (for now).
Something just wasn't right, it didn't add up that I was hitting point A, B, and C, and not losing a significant amount of weight, not even close.

     I caught wind of this ketogenic diet thing for the better part of 6 months, and I was telling myself "there's no way that works". Scoffing at the idea and not really doing any research, mockingly saying "oh great, the next fad diet is so friggin stupid, they have people eating fat to lose weight". I mean, what... every dietitian and health expert is wrong about how we lose weight? seriously, How the hell is eating MORE FAT supposed to help a fat guy lose weight. Seems to go against everything we've been taught in our natural born lives right? I'm sure you either felt that way at one point or still do now.

     I can tell you with confidence, that yes... They are wrong. Dead wrong even, to certain people. Dead wrong for someone like who subscribed to their way of nutrition. I mean I only went over by a few hundred calories on my food tracking app, which I purposely underestimated to account for such a time when I want to eat a tiny bit more... And boom 2 more lbs on the scale.

Ever since I tried keto, I've pretty much been telling people that I'm melting. 50lbs down without even trying. I feel better then I have in a long time. Simply put, it works. I'm going to end this little rant now but I just wanted to throw my story in the pool of success stories, and hope we can all continue to spread the word on the amazing benefits the keto diet has to offer

The easy low-carb side of your dreams: Provolone Cheddar Cauliflower "Mac"

I've been experimenting with Nutritional Ketosis for a little while, and it's worked wonders for the month I've tried it. What's been making Keto easier for me boils down to one thing, this is the most sustainable diet I've ever attempted. It shocks my friends time and time again just how good some of the food is that you can play with, and how easy it is to make. If you have about 20 minutes to prepare a dish, you can have a masterpiece on your hands. Made with 5 simple ingredients, this is most certainly one of them.

Ingredients:

• 1 bag of Frozen Cauliflower (chopped)
• 1 1/2 cup, Shredded Provolone Cheese
• 8 oz, Mild Cheddar cheese- Block
• 2 large Eggs beaten
• 3/4 cup unsweetened Coconut Milk
• Salt to taste

The ingredients can be from a bag or shredded from a block. I prefer all fresh ingredients but honestly, when you're in a pinch, and just want to make something amazing, The bagged stuff will most certainly do. 

First thing you wanna do is boil the Frozen cauliflower for 10 minutes, let it cool and chop it to desired sizes. Next thing is.... wait a minute.

Let me say this first off... 

I rarely explain the prep portion, because if you don't know how to throw all the ingredients in an 8 x 8 baking pan and mix, then I don't know what to tell you. Its really that simple! 

Seriously.

It's not complicated and it doesn't have to be, and that's a good thing. less time doing rigorous meal prep, makes for a much more enjoyable diet.  Bake it in the oven covered for 15 minutes then uncover it and let it continue until desired browning of the cheese on top. If you don't love the taste of this dish, then you have no soul.

Cutting the final product into 6 servings makes it the perfect side dish and is especially low carb consider. The macros make it all the more satisfying. Here is a complete list of the nutrition facts to the right just give you a more detailed idea of what you're putting into your body.

Final product, this version had more cheddar than provolone

If you try it and love it please leave a comment and let me know what you think, better yet, if you have any ideas and suggestions please let me know. I always need new ideas on what I could make, and putting my own spin on things accordingly. Good luck on the weight loss journey. Let it continue to be a delicious one.

Beginner's guide to starting a diet, simple but effective advice.

There are many programs out there that promise if you follow their particular steps that YOU WILL lose weight. For the most part, that's true. But as the growing waistlines of America can attest, it's much easier said then done. For many years I have tried and failed more "diets" then I like to admit. It wasn't the diet plans themselves that were the problem, it was the lack of time, or rather effort, on my part that was my biggest obstacle. So here are a few tips that I have created to bust my own diet busters.

STEP ONE: Be realistic

I don't know about you, but a diet based solely on tuna and broccoli gets old real quick. Yea, you'll see results IF you stick to it. Unfortunately, the longevity of sticking to such a diet for me is impossible. I love food way too much. So focus on a more flexible plan that allows you to still eat the foods you love, but not feel like a fat ass after your finished.

STEP TWO: Count those damn calories

There's no amount of flexibility in the world that can account for grossly going over your caloric intake, it's as simple as that. There are many great calorie counting apps available for your phone or online. It's tedious yes, but it's by and large the most effective thing you can do to for your diet. If you do it enough it will become a habit, and any healthy habit is a good habit.

STEP THREE: Get to a gym!

You can give me 1000 reasons why you can't a gym, time restraints, money, you go play ball with your boys on the weekend, that's enough excercise right? WRONG. There is no substitute for physical fitness, if your doing yoga, your ahead of the curve. Science has proven that building muscle burns fat, ignites your metabolism, and just plain makes you feel better. So for all the excuses in the world you can give me why you can't join, "your life" is the most important reason to go. On top of that, going only 3 days a week for 45 minutes is enough to give you great health benefits. Do I have to keep going with this one? Join a damn gym, like today.

STEP 4: Prepare and plan your days

I'm not too good at meal planning for a week, just too structured for me. Fortunately I'm good at planning my next day of eating/ working out the night prior. Even now as I'm writing this on my phone, I planned to do it while I got dinner in the crock pot, and ready to go the gym when I'm finished. Planning and preparation stops you from going off script when your buddie decides to show up with beer and pizza, and if you partially have your day, you can have some wiggle room in your meal plan. So even simple 5 minute planning the next day can help so much in a successful diet.
STEP FIVE: Track your progress often and readjust weekly

I think in the past month I readjusted my diet 4 times, with varying degrees of success... Adding to my caloric intake, subtracting from it, eating more protein, working out more or less throughout the weeks. No diet/workout plan is one size fits all. Every body is different, so taking that into account you have to figure out what works best for you. You may have to eat slightly more calories, or less to get your metabolism fired up. Tracking your progress semi daily is a great countermeasure to keep your progress going and your waist line shrinking

These are just a few steps to begin any particular diet plan you wanna try. I myself deprive myself of very little, and my results are so far pretty good. Every diet is a work in progress, we are just works in progress. Every journey starts with a single step, but only IF you take that first step. Whatever the reason you want to lose weight, these simple tips should help you take a step in the right direction.

Big Guy Tips: eat more, lose more

Trying to lose weight, but always end up coming to an immediate plateau only weeks into your work out? "Diets" failing constantly because your ALWAYS hungry and eventually binge eat eventually? Feeling the frustration of killing yourself working out but not losing what you think you should? Trust me, I know your pain all too well.

The funny thing is, the answer could be the total opposite of what all your friends and so called experts are telling you. If your 350+, Chances are your simply not eating enough, in turn putting your metabolism in sleep mode. It took some trial and error on my part to find this out myself, and a hell of alot of frustration.
It's only been a week and already lost 5lbs just from upping my diet 600 calories or so.
Originally I was eating about 2700 calories a day. Apparently not enough to sustain my frame with work and gym added in there. So I started eating more and I'm feeling fuller, stronger, and body feels so much better, besides tired from the gym. To clarify I'm eating 3300 calories a day! And losing weight!

Of course the success of this approach depends on a few things.

Do you work out?
If so, how often?
Do you have a physically demanding job?
Are you eating healthier or just junk?

To put it simply if all your calories are from pizza and ribs, results may very. Now there's nothing wrong with ribs, mind you. But the amount more or less. Using calorie counting apps on your phone or online help a great deal in knowing roughly how much your putting in your body. If your not getting the results you desire, just give it a shot, for a week or two.

I'm not saying this is the answer for every bigger guy to lose weight. But it definitely has been yielding the best results I've had in a long time.
If you have any extra tips that has worked for you, please comment. No one way works for everyone, but this way is working great for this big guy right here.

Big Guy Tips is back

After a long hiatus, well over a year, I'm finally back and ready to kick this page into high gear. Alots gone on in the big guys life, and took me awhile to shake it off. But my focus is now razor sharp and my methods are slightly different then they were, but I promise you results will come. Thank for being so patient, and let's enjoy the ride.

Week 5, 15lbs down!

Just an update of my progress so far. Down 15 pounds, and it shows that small changes made a big impact on my weight loss! Similar small changes can help you too! 

Big Guy Tips