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.

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

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.

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