My recipe for weight loss...
"At my height of 5'9"" and 200 pounds I calculated that I would need to eat at least 2800 calories a day to maintain my current weight (or gain) with no exercise"
2000 calories works out to about 1 pound of body weight (I don't know how I know this, I just do) so cutting 2000 calories from current 2800 calories means losing 1 pound daily. To start, I Purchased a colon cleansing vitamin pack and took it to completion before starting, did not lose weight, but hoped to loosen up stuff stuck in digestive tract
Found a local business with a colon hydrotherapy machine and got a colon irrigation on the first day immediately after weighing in for weight loss competition
Purchased a body fat, muscle, water analyzer scale from Amazon so that I could easily see the muscle, fat, and water percentages of my body weight at my age and height
(I started at 26% fat, 18% muscle, and 56% water, so I knew I had a long hard road ahead, especially since men are supposed to have 38% to 54% muscle)
(about 5% fat is necessary to survive, average is between 18-22%, I aimed to reach 15% which is nearly an athletic build, water should be around 55%, leaving 30% for muscle)
Vitamin List
Water Pill (70% of the body is water)
Coffee Black (appetite suppressant, energy, excess water removal)
Apple Cider Vinegar Tablets (cleansing digestive tract)
Garcinia Cambogia (appetite suppressant)
Green Tea (calorie burner, energy)
Raspberry Ketones (calorie burner)
All American EFX, Kre-Alkalyn Hardcore (sugar burner, pain reducer, less water bloating than with regular creatine)
CLA 1250 (tells body to burn fat reserves)
Cycloastragenol 98% 5mg (telomere repair, cellular rejuvenation)
Spirulina and/or Blue Green Algae (appetite suppressant, food supplementation)
Fo-Ti (calming, muscle toner)
Gotu Kola (fatigue)
Ginseng (rotate between the 2 Ginsengs as needed) (energy)
Loratadine (inflammation, allergies)
Melatonin (happiness, sleep better)
Simethicone (gas, bloating)
Astragalus Root (growth, repair, higher body temp)
Turmeric Curcumin (digestive repair)
Probiotic (26 or more strains, 10 million or more live cultures) (digestive repair)
Charcoal Activated (digestive repair)
Cranberry Fruit Softgels 4200mg (urinary repair)
Saw Palmetto and DHEA (these 2 are for men only) (prostate repair and testosterone supplement)
Lecithin (cell wall transportation)
Methylene Blue 100 nanomole dissolved in 2 liters of diet cola daily (I had to make this myself) (depression, bacterial cleansing)
Flush Free Niacin (cholesterol)
Super B Complex (energy)
Magnesium (heart steady)
Daily Vitamin (to fill in the vitamin gaps since you won't be eating very diversely)
I set my goal to cut calories between 1200 and 2000 per day, with heavy exercise, and a proper diet, this guarantees at least 1 pound of weight loss per day
(jogging/walking on a treadmill for about 5 miles burns about 500 calories, plus weight lifting maybe 100 more, removing about 1800 calories from my previous daily intake)
(my body will need to pull those calories from my fat reserves because I will not be eating enough food to sustain my current weight)
Monday through Friday
Took all of my Morning Vitamins/Supplements
BREAKFAST 7am (item was purchased from Wal-Mart)
slowly sip 1 meal replacement shake (or 1 Hollywood Diet serving) only if you cannot resist due to the extreme desire to eat
LUNCH 11am (purchased from Sam's Club)
Ate 2 oven grilled pieces of Fish or Chicken (not breaded, plain, seasoned with seasoning salt) (or a subway veggie salad, no dressing allowed, mustard & vinegar only)
DINNER 5pm
Drank 1 full serving of 100% Whey Protein Cookies & Cream powder dissolved in water (less than 2g carbs,less than 2g fat, less than 100mg cholesterol)
Went to Gym walked/jogged on Treadmill for 1 to 2 hours, going 5 to 12 miles daily, with sweat suit & ab warmer
While taking breaks from treadmill, I lifted weights or tanned in the tanning bed for 5-12 minutes
Showered at the gym, often taking a total of 3 hours total at the gym nightly
sleep at least 7 hours nightly
Saturday
Took all of my Morning Vitamins/Supplements
BREAKFAST absolutely none
Weigh yourself to see that you have lost weight (a 200 pound person will lose 5 to 7 pounds each week)
LUNCH Buffet
all you-can-eat, diet carbonated drinks preferred but no drinks with calories, no desserts, no fried foods, no carbs, only pure meat, veggies, & salad bar, light vinaigrette dressing
DINNER absolutely none
Went to Gym walked/jogged on Treadmill for 1 to 2 hours, going 5 to 12 miles daily, with sweat suit & ab warmer
While taking breaks from treadmill, I lifted weights or tanned in the tanning bed for 5-12 minutes
Showered at the gym, often taking a total of 3 hours total at the gym nightly
sleep at least 7 hours nightly
Sunday
Took all of my Morning Vitamins/Supplements
BREAKFAST preferable none
if required slowly sip 1 meal replacement shake (or 1 Hollywood Diet serving) only if you cannot resist due to the extreme desire to eat (item was purchased from Wal-Mart)
LUNCH preferable none
if required drink 1/2 serving of 100% Whey Protein Cookies & Cream powder dissolved in water (less than 2g carbs,less than 2g fat, less than 100mg cholesterol) (item was purchased from Wal-Mart)
DINNER preferable none
if required drink 1/2 serving of 100% Whey Protein Cookies & Cream powder dissolved in water (less than 2g carbs,less than 2g fat, less than 100mg cholesterol) (item was purchased from Wal-Mart)
Relax, watch TV, have fun, recover for next week's workouts
sleep 8 to 10 hours as desired
REPEATED FOR 8 WEEKS LOST 40 LBS (STARTED AT 200 LBS ENDED AT 160 LBS, LOST OVER 4 INCHES FROM WAISTLINE)
I reached 13% body fat, 38% muscle, 49% water which I thought was pretty good, just barely into the healthy range for muscle, a bit low on water, but that is easy to fix
to reach a similar degree of health a women should reach around 28% to 38% muscle, between 45% and 51% water, with less than 18% fat.
2000 calories works out to about 1 pound of body weight (I don't know how I know this, I just do) so cutting 2000 calories from current 2800 calories means losing 1 pound daily. To start, I Purchased a colon cleansing vitamin pack and took it to completion before starting, did not lose weight, but hoped to loosen up stuff stuck in digestive tract
Found a local business with a colon hydrotherapy machine and got a colon irrigation on the first day immediately after weighing in for weight loss competition
Purchased a body fat, muscle, water analyzer scale from Amazon so that I could easily see the muscle, fat, and water percentages of my body weight at my age and height
(I started at 26% fat, 18% muscle, and 56% water, so I knew I had a long hard road ahead, especially since men are supposed to have 38% to 54% muscle)
(about 5% fat is necessary to survive, average is between 18-22%, I aimed to reach 15% which is nearly an athletic build, water should be around 55%, leaving 30% for muscle)
Vitamin List
Water Pill (70% of the body is water)
Coffee Black (appetite suppressant, energy, excess water removal)
Apple Cider Vinegar Tablets (cleansing digestive tract)
Garcinia Cambogia (appetite suppressant)
Green Tea (calorie burner, energy)
Raspberry Ketones (calorie burner)
All American EFX, Kre-Alkalyn Hardcore (sugar burner, pain reducer, less water bloating than with regular creatine)
CLA 1250 (tells body to burn fat reserves)
Cycloastragenol 98% 5mg (telomere repair, cellular rejuvenation)
Spirulina and/or Blue Green Algae (appetite suppressant, food supplementation)
Fo-Ti (calming, muscle toner)
Gotu Kola (fatigue)
Ginseng (rotate between the 2 Ginsengs as needed) (energy)
Loratadine (inflammation, allergies)
Melatonin (happiness, sleep better)
Simethicone (gas, bloating)
Astragalus Root (growth, repair, higher body temp)
Turmeric Curcumin (digestive repair)
Probiotic (26 or more strains, 10 million or more live cultures) (digestive repair)
Charcoal Activated (digestive repair)
Cranberry Fruit Softgels 4200mg (urinary repair)
Saw Palmetto and DHEA (these 2 are for men only) (prostate repair and testosterone supplement)
Lecithin (cell wall transportation)
Methylene Blue 100 nanomole dissolved in 2 liters of diet cola daily (I had to make this myself) (depression, bacterial cleansing)
Flush Free Niacin (cholesterol)
Super B Complex (energy)
Magnesium (heart steady)
Daily Vitamin (to fill in the vitamin gaps since you won't be eating very diversely)
I set my goal to cut calories between 1200 and 2000 per day, with heavy exercise, and a proper diet, this guarantees at least 1 pound of weight loss per day
(jogging/walking on a treadmill for about 5 miles burns about 500 calories, plus weight lifting maybe 100 more, removing about 1800 calories from my previous daily intake)
(my body will need to pull those calories from my fat reserves because I will not be eating enough food to sustain my current weight)
Monday through Friday
Took all of my Morning Vitamins/Supplements
BREAKFAST 7am (item was purchased from Wal-Mart)
slowly sip 1 meal replacement shake (or 1 Hollywood Diet serving) only if you cannot resist due to the extreme desire to eat
LUNCH 11am (purchased from Sam's Club)
Ate 2 oven grilled pieces of Fish or Chicken (not breaded, plain, seasoned with seasoning salt) (or a subway veggie salad, no dressing allowed, mustard & vinegar only)
DINNER 5pm
Drank 1 full serving of 100% Whey Protein Cookies & Cream powder dissolved in water (less than 2g carbs,less than 2g fat, less than 100mg cholesterol)
Went to Gym walked/jogged on Treadmill for 1 to 2 hours, going 5 to 12 miles daily, with sweat suit & ab warmer
While taking breaks from treadmill, I lifted weights or tanned in the tanning bed for 5-12 minutes
Showered at the gym, often taking a total of 3 hours total at the gym nightly
sleep at least 7 hours nightly
Saturday
Took all of my Morning Vitamins/Supplements
BREAKFAST absolutely none
Weigh yourself to see that you have lost weight (a 200 pound person will lose 5 to 7 pounds each week)
LUNCH Buffet
all you-can-eat, diet carbonated drinks preferred but no drinks with calories, no desserts, no fried foods, no carbs, only pure meat, veggies, & salad bar, light vinaigrette dressing
DINNER absolutely none
Went to Gym walked/jogged on Treadmill for 1 to 2 hours, going 5 to 12 miles daily, with sweat suit & ab warmer
While taking breaks from treadmill, I lifted weights or tanned in the tanning bed for 5-12 minutes
Showered at the gym, often taking a total of 3 hours total at the gym nightly
sleep at least 7 hours nightly
Sunday
Took all of my Morning Vitamins/Supplements
BREAKFAST preferable none
if required slowly sip 1 meal replacement shake (or 1 Hollywood Diet serving) only if you cannot resist due to the extreme desire to eat (item was purchased from Wal-Mart)
LUNCH preferable none
if required drink 1/2 serving of 100% Whey Protein Cookies & Cream powder dissolved in water (less than 2g carbs,less than 2g fat, less than 100mg cholesterol) (item was purchased from Wal-Mart)
DINNER preferable none
if required drink 1/2 serving of 100% Whey Protein Cookies & Cream powder dissolved in water (less than 2g carbs,less than 2g fat, less than 100mg cholesterol) (item was purchased from Wal-Mart)
Relax, watch TV, have fun, recover for next week's workouts
sleep 8 to 10 hours as desired
REPEATED FOR 8 WEEKS LOST 40 LBS (STARTED AT 200 LBS ENDED AT 160 LBS, LOST OVER 4 INCHES FROM WAISTLINE)
I reached 13% body fat, 38% muscle, 49% water which I thought was pretty good, just barely into the healthy range for muscle, a bit low on water, but that is easy to fix
to reach a similar degree of health a women should reach around 28% to 38% muscle, between 45% and 51% water, with less than 18% fat.