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

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

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

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