Author: Eric


Low Carb High Fat (LCHF) / Keto / CICO


As you notice above, I push carbs and sugar out of my (personal) diet, and bring in protein. There is a diet out there call Keto. See here for a Keto support community. Keto is about getting your body into a state of ketosis, which is supposed to turn your body into a fat burning machine. There are many, MANY different views in regards to the keto diet, and you will want to consult your physician to make sure it is safe for you.

(In short) a calorie is a unit of energy and our bodies burn energy JUST TO LIVE, not even including exercise. Your body will burn quiet a few calories simply to keep you breathing and moving around throughout the day. TDEE provides an approximate number of calories it takes to keep you alive (not including excess exercise). So, really Calories In Calories Out (CICO) is the primary number you need to monitor every day. However, it’s good to figure out what keeps you full and reduces cravings in order to help reduce your CICO needs. Here’s a great support community for those who really like to follow just CICO.

I personally don’t fully follow the Keto diet, but I do find it easier to push carbs and sugars out and bring in protein simply because protein fills me up and helps me manage my CICO easier.

Tip: there are 4 calories in 1 gram of carbs, 4 calories in 1 gram of protein, and 9 calories in 1 gram of fat.

Tip 2: There are 3500 calories in a pound.There are 7 days in a week. So, if you reduce your TDEE number by 500 calories daily, you should be able to lose 1 pound per week. If your TDEE is 2000/day and you consume 1500/day, you should (in theory) lose 1 pound that week.

How have you adjust your diet or lifestyle to help with your lean journey?

The Protein Aisle


Don’t be afraid of the protein aisle – I used to think the protein aisle was for body builders, but I’ve learned it’s also for body slimmers.

Try to find a store with individual serving sizes so you can try multiple bars/shakes/powder before you buy in larger quantities.

Try pre-mixed drinks first. I feel the premixed drinks are the manufacturer’s best attempt at their drink. However, powders can be cheaper… much cheaper in some cases. When you try powders, try them with water, milk, soy milk, almond milk, cashew milk. Each of these will provide a different flavor and consistency.

Protein bars are NOT candy bars. They are for nutrition. If they happen to taste like a “treat” that’s just a bonus. Many protein bars dress up like a candy bar, but please don’t expect them to taste like candy bars – although some can actually come pretty darn close.

Check the nutrition on the protein items – it’s like any other part of the store. Some items will help  your journey, some might not. Some protein items are made for body builders trying to bulk, so they will have many more calories, carbs and sugars than you will want.

When I’m shopping the protein aisle, I’m looking for items with 300 calories or less, 20 grams of protein or more, 3 grams of sugar or less, 20 grams (net) carbs or less.

What tips/tricks do you have for protein and getting lean?

My Start


If you follow Calories In Calories Out (CICO), then you can pretty much eat whatever you want. However, when I first began, there were some very easy “no” foods and “yes” foods that helped me with my journey. I found these rules kept me full most of the time and helped keep the cravings down, and in some cases, got rid of some of my cravings altogether.  I no longer have carbs cravings. It took about 2 – 3 weeks to break my soda cravings. And, I’m still waiting to break my sugar cravings.

  • Veggies: Yes
  • Fruits: No
  • Cheese: Very little (calories)
  • Avacado: Yes! (watch calories)
  • Eggs: Yes
  • Meat/Protein: Yes
  • Sweets/Treats: No
  • Bread/Tortillas: No
  • Only drink water, protein drinks or (low sodium) V-8. This is really a rule for me. For me, I can see any other drink(s) becoming a “gateway” drink, so I just stick to water.

Above are some general guidelines I used. However, I would also add, don’t look at meals or food in “conventional” ways either. Part of what got me to my overweight life, was being full and thinking I still needed to eat a big dinner, or that I must finish everything on my plate. There are many times now that 3 pieces of hard salami is dinner. Or, 4 ounces of ham may be dinner. If I’m satisfied, it’s OK to stop eating and save the rest for later. Or, if I’ve eaten part of a cookie, it’s “OK” to throw the rest away. And, I’ve also tried to start looking at food in a different way as well. I try to look at food as nourishment now instead of entertainment.

To sum it up: “No” carb, “No” sugar. Eat less than your daily maintenance calories (see next step below).

Click START at the top of the site (or, HERE) if you want to learn how you can get started as well.

Look just below this post to click to the next blog post(s) for more information. Or click the “Reviews” link at the top of the page to look through all my posts.

What are some tips you can share from the beginning of your journey to lean?

Pro-Lean / Weight Loss Shorthand


Around the Pro-Lean site and around the web, you may see some of these short-hand acronyms being used. Please feel free to comment below with any other short-hand translations you see frequently that I should add to the list.

Shorthand translations:
CICO = Calories In Calories Out
LCHF = Low Carb High Fat
Keto = Ketogenic Diet
SV = Scale Victory
NSV = Non-Scale Victory

Cauliflower Veggie Tots


 

Cal: 110 | Fat: 4.5g | Sodium: 370mg | Carbs: 15g | Fiber: 5g | Sugar: 2g | Protein: 2g

If you haven’t tried these yet, you really should! They are pretty darn good. They are made by Green Giant and they have 3 flavors, cauliflower, broccoli, and broccoli cheese. So far I have only been able to find the cauliflower, when it’s not sold out. Everything else has been sold out! As soon as I can get my hands on the broccoli versions, I will definitely be trying those as well. The cauliflower version is plenty fine to be eaten by itself with no garnishment. However, I have tried them with bacon and cheese, as well as just a brisket rub as seasoning.

Quest Protein Chips


Cal: 130 | Fat: 4g | Sodium: 210mg | Potassium: 50mg | Carbs: 4g | Fiber: 1g | Sugar: 0g | Protein: 21g  (Chedder & Sour Cream Flavor)

I’ve seen these on the shelf, but have avoided them simply because I don’t want to find a “snack” and go back to eating willy nilly. However, my daughter wanted to try them, so we picked them up. If you need a crunch and are watching your carbs, this may be a solution for you. I probably won’t buy them again, I’m not a fan personally. The cheese version was “OK”, but the onion chips are VERY oniony, possibly too much so.
  

Celsius Drinks


Cal: 10 | Carbs: 2g | Fiber: 2g | Sugar: 0g | Check picture in review for ALL the other supplement facts.

Well, I finally broke my “water only” code and decided to try these Celsius Drinks today. They apparently make them in many, many flavors. I picked up the Peach Mango Green Tea and the Sparkling Cola. So far I have only tried the Peach Mango, and it is REALLY GOOD! For only 10 calories and a ton of (good stuff – see nutrition below), this is a GREAT drink. Now, for $2/can, I don’t see myself drinking more than 1 a day, if that, but I will definitely be a purchaser and I will definitely be trying their other flavors.

 

 

Quest Cereal Protein Bars


Cal: 110 | Fat: 4.5g | Sodium: 170mg | Carbs: 17g | Fiber: 6g | Sugar: 8g | Protein: 12g

Walking through my local GNC store the other day I spotted a new product, the Quest Cereal Bars. I definitely like “regular” cereal bars, so I had to give these a try. They are good! My favorite would be the waffle bar. You open it up an immediately you can smell the syrup and butter smells coming from the bar. The texture is right on target with most cereal bars on the market. Apparently they use Allulose to sweeten these bars, so you can tell it’s not sugar, but it’s not bad (to me anyway). I think my second favorite would be the cinnamon roll, followed by the chocolate flavor. The chocolate flavor really reminds me of eating a bar made completely of the outside cracker portion of an Oreo cookie. And, at 110 calories, it’s going to be one of the lowest protein treat/breakfast items you’ll find on the market. Personally, I like to combine the Quest Cereal Protein Bar with my TruSource Protein Java to have a 210 calorie, 28g protein breakfast.

 

Health Warrior Chia Bars



Cal: 100 | Fat: 6g | Sodium: 40mg | Carbs: 13g | Fiber: 4g | Sugar: 5g | Protein: 3g (based on the chocolate peanut butter flavor)

I just received my second shipment of Health Warrior Chia Bars. The Rainbow Box is an awesome mix at a great price! These little bars give me a great source of chia for the day. The flavors listed on the packages are subtle, you can taste them, but they are subtle.

 

Health Warrior Chia Bars – Rainbow Box


My Progress (start 302.3)


Wow, where to begin. I wish I would have started this 21 weeks ago when I first started my journey. (take that as a hint, if you’re starting your journey). But I didn’t so, let’s try to play catch-up over the last 20 weeks. Well, to begin, we’ll play 39 year catch up… I was born —> fast forward —> I weigh 302 pounds and am in a bad spot with my health. Then, towards the end of 2016, my family took a trip to Disney – which I was somewhat dreading personally due to my weight. During the trip, I was posting pictures to social media, as people do, and an aunt reached out to me by text asking how she could help with my journey.

To be honest, at first I was a little taken back – What in the world, I’m trying to enjoy a trip with my family and you’re texting about my weight?! But, the more I thought about it, the more I realized the text was sent with 100% love and support. And, she was one of the first to actually ask how she can help. Sure, many comment and many are supportive, but she asked how she can roll up her sleeves and help.  I had planned on using Disney as my “final splurge” and to kick off a diet when I got home anyway, so she was really helping me reinforce that. And let me tell you, she has been an absolute Godsend during my journey. Not only has she helped, but I also have a friend I chat with daily about our WL journeys.  To that I will add, FIND A FRIEND! If at all possible, find someone who will be dedicated with you that you can keep each other accountable.

So, that was how my journey began on Sept 12th, 2016. From there, I took pointers from my aunt on how to stay away from carbs and sugar and how to focus on protein to get me lean. Now, I’m hoping to use some of these tips to help others. As of this posting, 21 weeks into my journey, I weighed in this morning at 234.2 – down 67 pounds (or so) and, let me tell you, it feels GREAT! And, I’m only/already half way to my goal weight.

I’ll be updating this blog stream with my weekly weigh-ins.

High: 302.3 Aug-15-16

Begin: 297 Sep-12-16
Week 01: 289 (-8.0)
Week 02: 282.2 (-6.8)
Week 03: 280.4 (-1.8)
Week 04: 276.2 (-4.2)
Week 05: 275.7 (-0.5)
Week 06: 272.9 (-2.8)
Week 07: 269.2 (-3.7)
Week 08: 263.3 (-5.9)
Week 09: 262.1 (-1.2)
Week 10: 256.8 (-5.3)
Week 11: 256.3 (-0.5)
Week 12: 250.2 (-6.1)
Week 13: 254.0 (+3.8) It happens
Week 14: 248.3 (-5.7) Back on track
Week 15: 246.6 (-1.7)
Week 16: 242.3 (-4.3)
Week 17: 242.7 (+0.4)
Week 18: 241.3 (-1.4)
Week 19: 236.6 (-4.7)
Week 20: 236.1 (-0.5)
Week 21: 234.1 (-2.0)
Week 22: 232.4 (-1.7)
Week 23: 231.9 (-0.5)
Week 24: 226.5 (-5.4)
Week 25: 225.1 (-1.4)
Week 26: 222.2 (-2.9)
Week 27: 224.9 (+2.7) Ugh – I started really hitting the treadmill and lifting this week.
Week 28: 223.8 (-1.1) Hit 109,000 steps on FitBit!
Week 29: 216.4 (-7.4) And, another 100K step week!
Week 30: 215.5 (-0.9)
Week 31: 215.4 (-0.1) Considering my Easter lunch, I’ll take it!
Week 32: 215.3 (-0.1) Ugh. I guess down is down though.
Week 33: 213.4 (-1.9)
Week 34: 209.5 (-3.9)
Week 35: 209.2 (-0.3)
Week 36: 207.9 (-1.3)
Week 37: 204.4 (-3.5) Getting back to running after a couple week down with an injury.
Week 38: 204.0 (-.4)
Week 39: 202.4 (-1.6)
Week 40: 201.1 (-1.3)
Week 41: 197.8 (-3.3) ONEDERLAND!
Week 42: 196.1 (-1.7) Down 100 lbs since I started on 9/12/16!
Week 43: 195.7 (-0.4)
Week 44: 194.4 (-1.3)
Week 45: 195.6 (+1.2)
Week 46: 205.6 (+10.0)
Week 47: 199.2 (-6.4)
Week 48: 194.1 (-5.1) (-0.3 from lowest) – Back on track. I lost all the weight from my “break week”, and now I’m at a new low.
Week 49: 193.0 (-1.1)
Week 50: 198.4 (+5.4) Pushed my walking/jogging last week, so I have a feeling I’m retaining water.
Week 51: 197.8 (-0.6)
Week 52: 197.4 (-0.4) 1 Year since I began at 297.0 lbs. – Down a total of 99.6 lbs

Year 2
I’m using this as a kickoff a renewal of my daily diet. Over the year I’ve relaxed here and there on various aspects. So, I’m taking this moment to kick it back in gear!