Rob's Fat Loss Program

[Rob]

I updated my results. My weigh in this morning.

Reduced myself by 2.5% body fat and increased weight by half a pound

I'm converting fat to muscle. I love it

when people ask what I do, I say "I turn food into muscle"

[Michele]

Awesome, Rob! Keep it up!

[Rob]

Thanks Mich

and I'm just weaning back into my training this month. Wait until next month!!

[bearlyjoe]

Way to nail it, Rob!

I don't eat much seitan (wheat gluten) or soy protein, preferring legumes as my primary source, but haven't noticed any ill effects when I do. Can you be more specific about how they make you feel the next day? I'll be more watchful.

One thing I have observed: a lot of prepared foods with tofu or seitan have a TON of sodium, and that will make me feel bad for about three days. We are fortunate to have a local source of seitan that is packed in a sodium-free broth. I'm constantly blown away by the amount of salt a person can consume by not being mindful of it with every meal.

[photogirl67]

I cannot speak for Rob but I feel overly full or bloated right away, then listless for a couple days

yes, could be the salt you're right.

[Rob]

haven't noticed any ill effects when I do. Can you be more specific about how they make you feel the next day? I'll be more watchful.

When I eat wheat, I notice that I wake up with puffy eyes (like kermit) and have itchy scratchy skin. I'm also very brain dead after eating wheat too. It's as plain as day for me.

Eat wheat, feel like shit

[Rob]

the week went pretty awesome. Ate out one afternoon and had mexican at a local restauraunt in our neighbourhood. Bought some great salsa from them as well which Darlene and I have used on our black beans.

Had 2 glasses of wine on Saturday night
Had 2 glasses of wine and a little port last night (great wine - a bargain at $13 and 10 year old port)

Dropped 4 Pounds this week, body fat went up 2.5 %. I'm not the least bit concerned as everything fluctuates and the wine may have easily affected electrolytes and thus BF readings.

Goals for Week 4:
1. Walk every day with the option of taking Xmas day off
2. Train every other day, with the exception of Xmas and boxing day (gym not open on xmas and not sure of boxing day hours)
3. Maintain my weight with the option of dropping another pound or two.

I'm leaving myself open to eating some non-nutritional foods tonight and on xmas. I'm planning drinks for xmas, and I'm ok with that. The rest of the week, Wed on will be alcohol free

my bigger plan is to have no alcohol consumption in January at all

[Rob]

the week went pretty awesome. Ate out one afternoon and had mexican at a local restauraunt in our neighbourhood. Bought some great salsa from them as well which Darlene and I have used on our black beans.

Had 2 glasses of wine on Saturday night
Had 2 glasses of wine and a little port last night (great wine - a bargain at $13 and 10 year old port)

Changes this week:
I switched from Sunrider Vitalight Caps to Slim Caps. I'm juggling a bottle of vitalight caps followed by a bottle of slim caps and then back again
added Sunrider Electrosport this week, one vial, every other day.

Dropped 4 Pounds this week, body fat went up 2.5 %. I'm not the least bit concerned as everything fluctuates and the wine may have easily affected electrolytes and thus BF readings.

Goals for Week 4:
1. Walk every day with the option of taking Xmas day off
2. Train every other day, with the exception of Xmas and boxing day (gym not open on xmas and not sure of boxing day hours)
3. Maintain my weight with the option of dropping another pound or two.

I'm leaving myself open to eating some non-nutritional foods tonight and on xmas. I'm planning drinks for xmas, and I'm ok with that. The rest of the week, Wed on will be alcohol free

my bigger plan is to have no alcohol consumption in January at all

[Sparkling~Soul]

Well Rob, I thank you for inviting me into this group....I have read everyones plan, saved yours for last so I could follow more what your doing....I still am not certain what to do, but deep down I know the basics, so I will try to use those till more information becomes avalible to me. Wow! everyone is so positive and determained...it is uplifting to read. I guess it is time for me to go think about what I want my goals to be for this next few weeks..(baby steps) you said....I ALWAYS plan to far ahead making it almost impossible to reach the goals I set...thank you for bringing that to my attention...mabe this will make reaching them a bit easier! & Thanks for everything! Hope you & Darlene have the Best New Years Ever!!!

[photogirl67]

SS (Cloudy) you say you usually set your goals too long term and then choose not to see them out, is that right? Would you like me to email you a goal setting sheet I use? You set one goal and then break it down into smaller steps. So you overall goal might be to lose let's say 50 lbs. But the steps might be like this:

step 1 - research fitness and learn about being healthier: get 1 book and 1 CD to educate myself

step 2 - implement one new thing in my daily life that is healthier (like eating one good meal, or eliminating one bad food, or doing some form of exercise like walking)

step 3 - do 10 minutes of exercise daily, some form

step 4 - do a pantry audit and get rid of stuff you now know (with your new knowledge of nutrition) is not good for you, throw it out

etc, etc. - get the idea?

So as you achieve each step (make them small) you give yourself a reward. Make sure it isn't food if you are an emotional eater though. A reward could be a bubble bath, or that new perfume you've been wanting, or simply buy yourself a single rose. Then you see that you are a success and it breeds confidence and you are more likely to keep going.

When you reach your overall goal make your reward really good, like a new outfit for your new body, etc. Let me know if you want the sheet for goals, just send me a Private message with your email - or email me at sunrider@herview.ca