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

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

Big Eats: Build a better breakfast for under 550 calories!

Who doesn't love breakfast? I know I do. They say its the most important meal of the day, that doesn't mean its got to taste like cardboard and leave you unsatisfied. Here is a quick, simple combination that will satisfy your taste buds and your conscious.

Heat up a pan and throw in some non-stick cooking spray of your liking, I like my meat so I use pork roll to satisfy that craving. One serving size is 170 calories usually. Fry it up the way you like it, I like mine a little burnt to add a crisp to it, however you like it is fine. You can even sub it for bacon if you like, Just make sure your mind full of the serving size.

While the pork roll is cooking, I crack about 5 egg whites in a bowl, start beating, and throw in a pinch of steak seasoning. Don't forget to take out a couple pieces of cheese. I love love me some Velveeta american cheese slices, and If you could find the 35 calorie version of it, your diet will love it too. Two slices of cheese is a bit excessive, but I like my flavors big, so give me a pass on that one.
After the pork roll is done and the pan is freed up, I throw my egg whites right in and take out two frozen waffles. Blueberry frozen waffles have become a real treat to me, so 2 will satisfy my carb cravings. I hate pouring on the calories so Sugar free syrup is the way to go for me. It doesn't taste as good as regular syrup, but certain sacrifices have to made for a diet. I talked about in an earlier blog that people can pour on up to 400 calories of syrup on there plate, so your waistline will thank me when I say go for the sugar free.

Throw it all on a plate and enjoy a hearty, satisfying breakfast, that will leave your tummy full and your guilt free for another day. It may not be the best in terms of protein, and carbs, but boy at under 550 calories, you can't go wrong. Happy eating ladies and gentleman.

This meal is built to satisfy.

Overview:

Prep time: 5 minutes
Cook time: 15- 20 minutes

Ingredients:
Pork roll
5 egg whites
Pinch of steak seasoning
2 Velveeta cheese slices
Frozen Blueberry waffles
Non-Stick cooking spray

Macros:

Cals: 535
Total Fat: 24g
Carbs: 57g
Protein: 36g

BIG GUY TIPS

My life at 440 pounds, and what motivated me to change.

Anyone who checked out my blog would know that i'm a bigger guy, I figured for accountability purposes I'd put an actual number on my progress. It took me a long time to take changing my life seriously. It took countless hospital visits, scares, and rather recently, looking at death right in the face quite literally. This is a precautionary tale ladies and gentleman. Its never too late to make a change.

Lets go back 5 years ago, I was in a very different place mentally. I seen my waist line grow but I kept telling myself "its not that bad, I will start going to the gym again soon". Because like many people, I had a gym membership, I just didn't use it. I would go for 2 months, not see results, get discouraged and stop for 6 months. All the while falling into an endless loop of guilt, emotional eating, then more guilt, and more emotional eating.
It took me going to the doctors and getting weighed, and seeing the scale, a whopping 440 pounds, until I knew something had to give. Not only that, my blood pressure was dangerously high. It was a battle between my life, and my addiction to food. Lets get this strait: food is a drug. Like any drug, eventually it gets to a point where you cant control it. That conversation is in another post.

My battle with food saw some victories and failures. After a few years, I managed to finally get under the 400 pound mark, but just barely. It stayed on that number until recently, after my last major health scare, one that almost killed me.

After my aortic dissection, heart surgery.

Back in May, I went to the hospital for "heart burn", or so I thought. What actually happened was my aorta was on the verge of rupturing. The doctors caught it just in time. Flew me to the nearest hospital with a heart specialist, and saved my life. Just take a second to Google "Aortic Dissection" and you will see how lucky I am, it comes on suddenly, and has an extremely high fatality rate.

Now 4 months later, and semi-healed, I have to do something drastic to preserve my life and hopefully inspire others along the way.

I may not be an expert, or guru, or anything like that. Regardless, I want to start a weight loss journey with the world. So many people die of complications that can be avoided. I was a lucky one, a day or so later, and I wouldn't have been. I think If I can blog about my success, hopefully someone will take notice of there own life, and want to change it.

(above) Me at 410 pounds, and a much more recent one

At over 60 pounds down so far, and a lot more to go. My journey is nowhere near over. I hope you guys will want to join me. Because our lives depend on it.

Big Guy Tips.

Midnight snacking and how to stop it!

Midnight snacking? Here's a little tip to avoid it

Going off my previous post I wanted to give a quick tip on how to avoid the issue that kills many a diet programs, midnight snaking. Those cravings are a fact of life and this is a simple trick to avoid it. Please subscribe, like, share, and most of all, comment. If you have any advice for the big guy its always welcome!

Big Guy Tips

How fast do your calories actually add up?

Well the answer to that question is fairly simple: Very quickly. A eating plan can be sabotaged easily through what foods you choose to put into your body. Here is a simple list of the foods that sneak in tons extra calories, and still leave you feeling hungry and unsatisfied. Here are the calorie culprits, and tips on how to avoid it, or at the vary least limit it.


Sweet Tooth
I am no stranger to the urges of my chatter box wanting some simple sugars. We all get those cravings, its natural. The simple rule I use is, NEVER BUY A BOX OF ANYTHING SWEET.
Lets look at it this way, 3 Oreo cookies are 160 calories, and 24 grams of carbs. Realistically, how many people do you think eat just 1 serving in a package of Oreo cookies? So the simple solution I propose is: if you must eat something sweet, buy an individual size. A single bar of chocolate tells you what your getting yourself into. Plus, when your done, you wont have that grey area in your mind asking you if just 1 more would really hurt?

Breakfast, The most important meal of the day

I'm sure we all heard this at one point or another. For me, I take it a little further. Breakfast is the 1st thing you eat, If you eat too many calories in your breakfast hour, by the time you get to dinner, you could already be way over calorie and not even know it. For example, lets look at the standard all american breakfast, Bacon, eggs, pancakes with syrup. How much do you think that adds up too? It could be upwards to 900 to 1300 calories depending on how you eat! Whats the worst offender on the plate, the syrup. On average, i'd say people use 2 to 3 servings of syrup, that can be close to 400 calories all on its own!

 Simple solution: Substitute a few things and cut up to 600 calories! I know it doesn't taste as good, but honestly, sugar free syrup will save your entire day! substituting 1 or 2 whole eggs, with just the whites can save 60 to 130 calories also. try it out.

These are a few simple tips to help you with your dieting goals. There are a ton more. If you have any yourself, please feel free to comment, I'd love to hear from you guys.

Big Guy Tips

Starting Points: The 30 day challenge!!!

Starting Points: The 30 Day Challenge

Well its the 1st of a new month, and I think we should kick it off with a bang. A little 30 day challenge never hurt anyone!
Wanting to start working out and have no idea where to start? This is a perfect jumping off point. I have been going to the gym for quite some time and even I am going to try it! Who is gonna try the challenge with me? Lets do this one together people.

Big Guy Tips

Welcome to Big Guy Tips! The Vlog!

Welcome to Big Guy Tips! The Vlog.

Just a quick introduction to the world of the Big Guy himself. A chance to interact with people give my advice, and grow along the way. Its still very early in its inception, so bare with me. It will improve over time. If you enjoy it and want to follow me on this journey, please subscribe, like the video, even shoot me an email! I'm prone to taking advice from you guys too! Thanks everyone and once again. Welcome to Big Guy Tips: The Vlog.

The Low fat, Low* carb, 100+ Grams of protein 30 minute make shift meal!

So your busy chugging along your day, and forget to prepare a meal (or two), and you want to eat properly, keep your macros in check, and continue to build muscle, but have little time to work with. Its a common thing for everyone in a semi active lifestyle. So I figured to help you with my ace in the hole, I'll share one of my quickest protein packed meals that is both filling, satisfying, albeit different. Just bare with me when you hear the ingredients. Scroll right to the bottom and check out those macros if you don't believe me!

Are we back? Good, now that I got your attention.
I start by getting a nice pot of water and set it on the stove, preparing to boil. While that's working I get a baking sheet, hit it with some non stick cooking spray, and throw 3 pieces of pre-packaged tilapia on it (about 4 oz each), season it with a pinch of steak seasoning, garlic and onion powder, and drizzle it with honey mustard, top em off with a pinch of bread crumbs and your set. Pop it in the oven at 350 for 20 minutes, and your good to go.

Remember that pot of water, that should be boiling? Yea, that's where it may get weird. because one of my favorite sides has quickly become Egg Salad. Its full of flavor, packed with protein, and depending on how you make it, low on everything else. I use Miracle whip light to add taste to my egg salad, but light mayo works too. I only use 1 whole egg (for texture), the rest I only use the whites of the boiled egg.

Serve it up with some 40 calorie per slice bread, toasted, and you are now ready to eat one of the fastest 100+ grams of protein on your life. Enjoy.

Overview:

Prep time: 5 minutes
Cook time: 30 minutes total (15 for the Tilapia)

Ingredients:
Tilapia fillets (3)
Steak seasoning
Onion powder
Garlic powder
Honey Mustard
Italian bread crumbs
Miracle Whip light
5 eggs (1 whole egg, 4 egg whites)
40 calorie per slice bread

Macros:

Cals: 810
Total Fat: 19g
Carbs: 45g
Protein: 113g

Big Eats: Just in time for labor day, This Protein packed meal is big on flavor and under 600 calories!

One certain in life persist for me, I love big flavor. I cant think of a better excuse to get big flavor then during the holidays. You have an excuse to fire up the grill, flip your brain switch to "cave man", and gorge in public without getting too much attention. I didn't have my grill handy, but this meal just screamed summer and I had to share. A Big Guy Tip strait from my kitchen, to your stomach.

I have two rules i generally follow (most of the time): Eat clean and eat simple. This one falls closer to the simple decree. It doesn't get much easier then meat and bread. I started out with a package of Gianelli Sweet Italian sausage on a non stick pan fired up and lightly coated with some Non-stick cooking spray, you can substitute it with a different sausage if you like. Just make sure its not too many calories if you want the full effect. Slice a a whole onion in the pan to let the flavors soak in for onion goodness.
the secret to the calorie restriction is the bun. I choose Sara Lee 80 calorie Delightful hot dog buns which i find the most not cardboard tasting and quite good compared to other low calorie buns.

Once fully cooked and slapped on bun, 2 of these bad boys are about 580 calories. With just under 50 grams of protein in the meal, its sure to fill you up and keep those gains filled.

Overview

Prep time: 3 minutes
Cook time: 15-20 minutes (or however you like your meat)

Ingredients: Gianelli Sweet Italian Sausage, Sara lee 80 calorie Delightful hot dog buns, Non stick cooking spray, Chopped onions, Condiments of choice.

Macros:

(2 links)
Cals: 576
Total fat: 25g
Carbs: 48g
Protein: 49g