The Complete Overhaul and Rebuild of Priest

Pattio · Post by **Pattio** » Fri May 08, 2009 4:09 am

reflectedstatic wrote:resisting the pedals on downhills or while stopping (not skidding, which can tear up your knees) builds complementary muscles that bikes with freewheels never touch, which is why it's supposedly better for your knees.

Whoever built that Waterford (beautiful bike IMHO) set it up for the purpose of skidding. The bars are too-far forward and angled too low (this strains the wrists), the seat is too far forward, and the chain is too tight. This all serves to make it easier to place your pelvis on the handlebars and perform skid tricks by unweighting the rear wheel. The frame is classically proportioned, though, so whenever the owner gets tired of showing off and wasting tires they can adjust the riding position and have a bike for the ages. (end threadjack)

Pintgudge · Post by **Pintgudge** » Fri May 08, 2009 4:22 am

Priest, you have my best wishes. Good luck to you in this effort.

I, also, need to lose weight and cholesterol. It is interesting how many illnesses can be made lighter with being lighter.

Diabetes, high cholesterol, heart problems, joint problems, all are made worse by exessive weight.

SSCAM · Post by **SSCAM** » Fri May 08, 2009 4:23 am

When your physical stamina is up to a level that you feel good about, come on up my way and we can take that hike up the mountains behind my house that we discussed. I need to get myself back into reasonable shape too... Way too much booze, coffee, tobacco, swine, etc...

ninemileskid wrote:You need to quit your job.

+1

ghost · Post by **ghost** » Fri May 08, 2009 7:13 am

Pattio wrote:Whoever built that Waterford (beautiful bike IMHO) set it up for the purpose of skidding. The bars are too-far forward and angled too low (this strains the wrists), the seat is too far forward, and the chain is too tight. This all serves to make it easier to place your pelvis on the handlebars and perform skid tricks by unweighting the rear wheel. The frame is classically proportioned, though, so whenever the owner gets tired of showing off and wasting tires they can adjust the riding position and have a bike for the ages. (end threadjack)

Thanks, and nice catch. You're the second person to pick up on that. The first was the master mechanic at the shop where I worked when I assembled it a year ago. He just got a huge, stupid grin on his face and said, "I know what that's for." What can I say...? I have a whole box full of almost-dead tires I poached from the trash at the shop I've been working my way through slowly.

This was mostly unintentional, though. If I right the bar, the bike fits me really nicely for the type of riding I do (mostly between 12 and 20 mph, mostly urban), because I'm built really weird. Flipping the stem actually relaxes it too much and makes it hard to ride, because it loads up my back. With a setback seatpost, a shorter stem with milder positive rise, and a different bar, it'll be something I can ride 'til my body falls apart, and it should last about that long too. Maybe longer.

(Just realized it needs another dose of frame saver in a month or two.)

So yeah, not the best bike to use for demonstration, but my other option was this:

... and I didn't think that would make the best poster child for fixed gears.

(And yes, that's a captain's crank from a tandem.)

(And no, I'm not even going to apologize for the massive threadjacks anymore.)

Priest · Post by **Priest** » Fri May 08, 2009 9:57 am

Some personal performance statistics as a starting point (more for me than anything else):

"Before" Priest

5' 8" (Which I like to call 5' 9")
195 lbs (inconsequential. Don't care about weight).
34" waist (I'm really not that big of a guy).
44" chest (My old jackets are too big now).
Running/biking endurance: None. Zero.
Relative strength: Unknown. Must find a measurable benchmark. I used to be able to (max) press 325 lbs (as a basic measure of useable strength). Now I doubt I could rep 135. I haven't lifted much more than a coffee cup in years.

Day One already blows. No coffee. Oatmeal and grapefruit for breakfast. I walked a mile this morning to start to blow the dust, rust and cobwebs out. Have to start very, very small.

I'm going to take pictures of "before" but will not look at results until October. Better that way.

rc26 · Post by **rc26** » Fri May 08, 2009 11:53 am

Priest wrote:(My old jackets are too big now).

Ladies and gents, keep your eyes peeled for a slew of gear coming onto the market...

guitargeek · Post by **guitargeek** » Fri May 08, 2009 12:05 pm

MODERATION IN ALL THINGS, INCLUDING MODERATION.

Careful there, don't want to smoke your balls!

You don't want to quit caffeine (or anything else) cold turkey. Tapering off is the key to success.

I, too, am a fat lazy bastard, but I got a doctor's note. When my old nemesis Arthur Itis is in full effect I have a real hard time moving around and getting decent exercise, and it's worse in the cold. Add my medication situation to this equation and you find me peaking out at 275 pounds last week (I'm 6'4"). I'm down to 260 now (still 6'4"), I just had an apple and a banana with a half mile walk to the mailbox and back. By the end of the summer, I'd like to be back down to 225, we'll see...

Fat Lazy Bastard, East Goatfuck.

Groove · Post by **Groove** » Fri May 08, 2009 12:54 pm

guitargeek wrote:MODERATION IN ALL THINGS, INCLUDING MODERATION.

Careful there, don't want to smoke your balls!

You don't want to quit caffeine (or anything else) cold turkey. Tapering off is the key to success.

+1

I quit coffee cold for one day and the headaches sucked! I didn't realize caffeine had made me it's bitch.

Groove · Post by **Groove** » Fri May 08, 2009 12:59 pm

Low Carb Days Meals 1-2
These Meals 1 and 2 are made up of Starchy Carbs and Lean, Complete Proteins:

(1) Scrambled egg whites & oatmeal
Oatmeal, 1 cup, 300 cal, 15 g pro, 48 g carb, 6 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole egg, 1 large, 75 cal, 6.3 g. pro, .6 g carb, 5.0 g fat

This meal contains:
Calories 460
Protein 38.8 g (33.7%)
Carbohydrate 50.1 g (43.5%)
Fat 11.0 g (21.5%

(2) High protein oatmeal
Oatmeal, 1 cup, 300 cal, 15 g pro, 48 g carb, 6 g fat
Whey protein powder, 2 scoops, 180 calories, 35 g pro, 2 g carb, 3 g fat

This meal contains:
Calories 480 calories
Protein 50 g (41.6%)
Carbohydrate 50 g (41.6%)
Fat 9 g (16.8%)

(3) Scrambled eggs & grits
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole egg, 1 large, 75 cal, 6.3 g pro, .6 g carb, 5.0 g fat
Grits, 2 oz, 200 cal, 4 g pro, 22 g carb, 0 g fat

This meal contains:
Calories 360 calories
Protein 27.8 g (30.8%)
Carbohydrate 46.1g (51.2%)
Fat 5 g (12.5%)

(4) Cream of rice cooked cereal & nonfat cheese omelet
Cream of rice, 1/3 cup (measure dry), 225 cal, 3.9 g pro, 50.1 carb, 0 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole egg, 1 large, 75 cal, 6.3 g. pro, .6 g carb, 5.0 g fat
Cheese, American slices, 2, 80 cal, 12 g pro, 6 carb, 0 g fat

This meal contains:
Calories 465 calories
Protein 39.7 g (34.1%)
Carbohydrate 58.1 g (49.9%)
Fat 5 g (9.6%)

(5) Cream of wheat cooked cereal & veggie egg white omelet
Cream of wheat, 2.0 oz, 200 cal, 6.0 g pro, 42 g carb, .8 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole egg, 1 large, 75 cal, 6.3 g. pro, .6 g carb, 5.0 g fat
Onion, green pepper, mushrooms, tomato, 85 cal, 6.2 g pro, 13 g carb, 1.8 g fat

This meal contains:
Calories 440 calories
Protein 36.0 g (32.7%)
Carbohydrate 57.6 g (52.3%)
Fat 7.6 g (15.5%)

(6) Granola & "protein-fortified" yogurt
Granola, ½ cup, 290 cal, 9 g pro, 41 g carb, 11 g fat
Non fat yogurt, 8 oz, 100 cal, 8 g pro, 17 g carb, 0 g fat
1 scoop whey protein, 90 cal, 17.5 g pro, 2 g carb, 1.5 g fat

This meal contains:
Calories 480 calories
Protein 34.5g (28.7%)
Carbohydrate 60.0 g (50.0%)
Fat 12.5g (23.4%)

(7) Turkey bagel sandwich
Multi grain bagel, 1 bagel, 150 cal, 6 g pro, 33 g carb, 1 g fat
Turkey breast. 4 oz, 178 cal, 33.9 g pro, 0 g carb, 3.7 g fat
Nonfat cheese, 2 slices, 80 cal, 12 g pro, 6 g carb, 0 g fat
Lettuce, ½ cup, 5 cal, .5 g pro, 1.5 g carb, 0 g fat
Tomato, 2 slices, 12 cal, .5 g pro, 2.5 g carb, 0 g fat

This meal contains:
Calories 425 calories
Protein 52.9 g (49.7%)
Carbohydrate 43 g (40.4%)
Fat 4.7 g (9.9%)

(8) Whole wheat toast & veggie omelet

Whole wheat toast, 2 slices, 160 cal, 5 g pro, 28 g carb, 2 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole egg, 1 large, 75 cal, 6.3 g. pro, .6 g carb, 5.0 g fat
Onion, green pepper, mushrooms, tomato, 85 cal, 6.2 g pro, 13 g carb, 1.8 g fat

This meal contains:
Calories 405 calories
Protein 35.0 g (34.5%)
Carbohydrate 43.1 g (42.5%)
Fat 8.8 g (19.5%)

(9) Whole wheat bagel with nonfat cream cheese & protein-fortified yogurt
Whole wheat bagel, 1 bagel, 150 cal, 6 g pro, 33 g carb, 1 g fat
Nonfat cream cheese, 3 oz, 90 cal, 16 g pro, 6 g carb, 0g fat
Nonfat yogurt, 8 oz, 100 cal, 8 g pro, 17 g carb, 0 g fat
1 scoop whey protein, 90 cal, 17.5 g pro, 2 g carb, 1.5 g fat

This meal contains:
Calories 430 calories
Protein 47.5 g pro (44.1%)
Carbohydrate 58 g carb (53.9%)
Fat 2.5g (5.3%)

(10) Buckwheat pancakes & protein shake
Protein shake (2 scoops whey protein), 180 cal, 35 g pro, 4 g carb, 3 g fat
Buckwheat pancakes, three 4", 214 cal, 6.8 g pro, 42.6 g carb, 1.8 g fat
Sugar-free low calorie syrup, ½ cup, 20 calories, 0 g pro, 5 g carb, 0 g fat

This meal contains:
Calories 414 calories
Protein 41.8 g (40%)
Carbohydrate 46.6g (45%)
Fat 4.8 g (10.4%)

(11) Whole grain cereal & protein
Shredded wheat cereal, 1.5 cups, 216 cal, 5.4 g pro, 50.1 carb, 2.1 g fat
Nonfat milk, 1.0 cups, 90 cal, 8 g pro, 12 g carb, 1g fat
Protein shake (2 scoops whey protein), 180 cal, 35 g pro, 4 g carb, 3 g fat

This meal contains:
Calories 486 calories
Protein 48.4 g (39.8%)
Carbohydrate 66.1g (54.4%)
Fat 6.1 g (11.3%)

(12) Whole wheat English muffin & protein shake
Lowfat, sugar-free bran muffin, 180 cal, 8 g pro, 39 g carb, 1.5 g fat
Protein shake (2 scoops whey protein), 180 cal, 35 g pro, 4 g carb, 3 g fat

This meal contains:
Calories 360 calories
Protein 42 g (46%)
Carbohydrate 43 g (47%)
Fat 4.5 g (10.4%)

(13) Steak and eggs and toast
Extra lean sirloin, 4 oz, 229 cal, 34.4 g pro, 0 g carb, 9.1 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole wheat toast, 2 slices, 160 cal, 5 g pro, 28 g carb, 2 g fat

This meal contains:
Calories 474 calories
Protein 56.9 g (48%)
Carbohydrate 29.5g (24.8%)
Fat 11.1g (21.1%)

(14) Egg whites and potatoes with salsa
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Whole egg, 1 large, 75 cal, 6.3 g. pro, .6 g carb, 5.0 g fat
White potato, 8 oz, 210 cal, 4.4 g pro, 49 g carb, .2 g fat
Salsa, 4 tbsp, 16 cal, 0 g pro, 4 g carb, 0 g fat

This meal contains:
Calories 386 calories
Protein 28.2 g (29.2%)
Carbohydrate 54.5g (56.4%)
Fat 7.0g (16.3%)

(15) Quick meal #1 (oatmeal apple pancakes)
Oatmeal, 3/4 cup, 225 cal, 11.2 g pro, 36 g carb, 4.5 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Apple, 1 medium, 81 cal, .3g pro, 21.1 g carb, .5 g fat
1 scoop whey protein, 90 cal, 17.5 g pro, 2 g carb, 1.5 g fat
Cinnamon
Equal (sugar substitute)

This meal contains:
Calories 481 calories
Protein 46.5 g (38.6%)
Carbohydrate 60.6 g (50.3%)
Fat 6.5 g (12.1%)

(16) Quick meal #2 (Protein & Carb shake)
Myoplex, 1 packet, 260 cal, 37 g protein, 24 g carb, 2 g fat
1 scoop whey protein, 90 cal, 17.5 g pro, 2 g carb, 1.5 g fat
strawberries, 1 cup, 46 cal, 2 g pro, 10.4 g carb, .0 g fat
Banana, ½ med, 57 cal, .6 g pro, 10.7 g carb, .2 g fat
Water and ice

This meal contains:
Calories 453 calories
Protein 57.1 g (50.4%)
Carbohydrate 47.1g (41.5%)
Fat 3.7 g (7.3%)

(17) Vegan meal #1 (high protein soy oatmeal)
Oatmeal, 3/4 cup, 225 cal, 11.2 g pro, 36 g carb, 4.5 g fat
Soy isolate protein, ½ cup, 165 cal, 37.5 g pro, 0 g carb, 0 g fat

This meal contains:
Calories 390 calories
Protein 48.7 g (49.9%)
Carbohydrate 36 g (36.9%)
Fat 4.5 g (10.3%)

(18) Vegan meal #2 (whole grain cereal with soy milk)
Nonfat soy milk, 12 oz, 165 cal, 9 g pro, 33 g carb, 0 g fat
Kashi Go Lean cereal, 1.5 cups, 240 cal, 16 g pro, 48 g carb, 2 g fat

This meal contains:
Calories 405 calories
Protein 25 g (24.7%)
Carbohydrate 81g (69.5%)
Fat 2 g (5.8%)

(19) Vegetarian meal #1 (Veggie breakfast patties & rye toast)
Boca Breakfast Patties, 3 patties, 240 cal, 24 g pro, 15g carb, 12 fat
Rye bread, 2 slices, 160 cal, 6 g pro, 32 g carb, 2 g fat

This meal contains:
Calories 400 calories
Protein 30 g (30%)
Carbohydrate 47 g (47%)
Fat 14 g (31%)

(20) Vegetarian meal #2 (Hot oat bran cereal & vegetarian ham & cheese omelet)
Hot oat bran cereal, 3/4 cup, 225 cal, 11.2 g pro, 36 g carb, 4.5 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Yves Veggie Ham, 4 slices, 80 calories, 14 g protein, 6 g carbs, 0 g fat)
Lowfat soy cheese, 1 slice, 80 cal, 9 g pro, 4 g carb, 2 g fat

This meal contains:
Calories 470 calories
Protein 51.7 g (44.8%)
Carbohydrate 47.5 g (40.4%)
Fat 6.5 g (12%)

Low Carb Days Meal 3
This Meal 3 is made up of Starchy Carbs, Fibrous Carbs, and Lean, Complete Proteins:

(1) Turkey on wheat sandwich
Whole wheat bread, 2 slices, 160 cal, 5 g pro, 28 g carb, 2 g fat
Turkey breast. 4 oz, 178 cal, 33.9 g pro, 0 g carb, 3.7 g fat
Lettuce, ½ cup, 5 cal, .5 g pro, 1.5 g carb, 0 g fat
Tomato, 2 slices, 12 cal, .5 g pro, 2.5 g carb, 0 g fat
Nonfat, sugar-free yogurt, 100 cal, 8 g pro, 17 g carb, 0 g fat

This meal contains:
Calories 455 calories
Protein 47.9 g (42.1%)
Carbohydrate 49 g (43.0%)
Fat 5.7g (11.2%)

(2) Tuna pita
Whole wheat pita, 1, 170 cal, 6 g pro, 35 g carb, 2 g fat
Tuna fish, 6 oz (1 can), 180 cal, 34 g pro, 0 g carb, 1.5 g fat
Spinach salad, 3 cups, 124 cal, 16.2 g pro, 20.4 g carb, 1.2 g fat

This meal contains:
Calories 474 calories
Protein 56.2 g (47.4%)
Carbohydrate 55.4 g (46.7%)
Fat 4.7g (8.9%)

(3) Whole wheat pasta lean meatballs
Whole wheat spaghetti, 2 oz, 210 cal, 9 g pro, 40 g carb, 2 g fat
Sugar-free, natural pasta sauce, ½ cup, 60 cal, 3 g pro, 9 g carb, 1.5 g fat
Nonfat mozzarella cheese, ¼ cup, 50 cal, 9 g pro, 2 g carb, 0 g fat
Extra lean ground beef (at least 93% fat free), 3 oz, 199 cal, 15.8 g pro, 0 g carb, 14.4 g fat

This meal contains:
Calories 519 calories
Protein 36.8g (28.3%)
Carbohydrate 51.0g (39.3%)
Fat 17.9g (31.0%)

(4) Grilled chicken salad & baked potato
Chicken breast, 4 oz, 196 cal, 35.1 g pro, 0 g carb, 5.1 g fat
Mixed green salad, 3 cups, 60 cal, 0 g pro, 15 g carb, 0 g fat
Low calorie, nonfree Italian dressing, 3 tbsp, 12 cal, 0 g pro, 3 g carb, 0 g fat
Baked potato, 8 oz, 210 cal, 4.4 g pro, 49 g carb, .2 g fat

This meal contains:
Calories 478 calories
Protein 39.5 g (33%)
Carbohydrate 67g (56%)
Fat 5.3g (9.9%)

(5) Turkey breast, rice & yellow beans
Lean ground turkey, 4 oz, 178 cal, 33.9 g pro, 0 g carb, 3.7 g fat
Brown rice, 1 cup, 206 cal, 4 g pro, 40 g carb, 0 g fat
Yellow wax beans, 6 oz, 50 cal, 2 g pro, 12 g carb, 0 g fat

This meal contains:
Calories 434 calories
Protein 39.9 g (36.7%)
Carbohydrate 52 g (47.9%)
Fat 3.7 g (7.6%)

(6) Shrimp salad
Shrimp, 6 oz, 180 cal, 34.5 g pro, 1.5 g carb, 1.0 g fat
Mixed green salad, 3 cups, 60 cal, 0 g pro, 15 g carb, 0 g fat
Salad dressing, olive oil and vinegar, 1 tbsp, 75 cal, 0 g pro, .5 g carb, 8 g fat
Whole wheat roll, 100 cal, 4 g pro, 19 g carb, 2 g fat

This meal contains:
Calories 415 calories
Protein 38.5 g (37.1%)
Carbohydrate 36 g (34.7%)
Fat 11 g (23.8%)

(7) Soup & salad
Tomato soup, 10 oz, 105, 5 g pro, 21 g carb, 2 g fat
Mixed green salad, 3 cups, 60 cal, 0 g pro, 15 g carb, 0 g fat
Chicken breast, 4 oz, 196 cal, 35.1 g pro, 0 g carb, 5.1 g fat
Whole wheat crackers, ½ oz (3), 70 cal, 1 g pro, 9 g carb, 2.5 g fat

This meal contains:
Calories 431 calories
Protein 41.1 g (38.1%)
Carbohydrate 45 g (41.7%)
Fat 9.6 g (20.0%)

(8) Quick meal #1 (oatmeal pancake)
Oatmeal, 3/4 cup, 225 cal, 11.2 g pro, 36 g carb, 4.5 g fat
Egg whites, 5, 85 cal, 17.5 g pro, 1.5 g carb, 0 g fat
Apple, 1 medium, 81 cal, .3g pro, 21.1 g carb, .5 g fat
1 scoop whey protein, 90 cal, 17.5 g pro, 2 g carb, 1.5 g fat
Cinnamon
Equal (sugar substitute)

This meal contains:
Calories 481 calories
Protein 46.5 g (38.6%)
Carbohydrate 60.6 g (50.4%)
Fat 6.5 g (12.1%)

(9) Vegan meal #1 (Vegan turkey sandwich)
Yves Veggie Turkey Slices, 6 slices, 137 calories, 24 g pro, 10.2 g carb, 0 g fat
Lettuce, ½ cup, 5 cal, .5 g pro, 1.5 g carb, 0 g fat
Tomato, 2 slices, 12 cal, .5 g pro, 2.5 g carb, 0 g fat
Rye bread, 2 slices, 160 cal, 6 g pro, 32 g carb, 2 g fat

This meal contains:
Calories 314 calories
Protein 31 g (39%)
Carbohydrate 46.2 g (58.8%)
Fat 2 g (5.7%)

(10) Vegetarian meal #1 (Vegetarian cheeseburger)
Boca Burger 1 burger, 90 cal, 13 g pro, 6 g carb, 1 g fat
Nonfat Soy (nondairy) Cheese, 2 slices, 80 cal, 14 g pro, 6 g carb, 0 g fat
Lettuce, ½ cup, 5 cal, .5 g pro, 1.5 g carb, 0 g fat
Tomato, 2 slices, 12 cal, .5 g pro, 2.5 g carb, 0 g fat
Whole wheat hamburger bun, 1 bun, 130 cal, 6 g pro, 25 g carb, 2 g fat
Carrots, 1 cup, 70 cal, 1.8 g pro, 16.4 g carb, .2 g fat

This meal contains:
Calories 370 calories
Protein 35.8 g (38.7%)
Carbohydrate 51.4 g (55.5%)
Fat 3.2 g (7.7%%)

Low Carb Days Meals 4-5
These Meals 4 and 5 are made up of Fibrous Carbs and Lean, Complete Proteins:

(1) Chicken, broccoli
Chicken breast, 6 oz, 294 cal, 52.6 g pro, 0 g carb, 7.6 g fat
Broccoli, 1.5 cups, 69 cal, 6.9 g pro, 12.9 g carb, 0.6 g fat

This meal contains:
Calories 363 calories
Protein 59.7 g
Carbohydrate 12.9 g
Fat 7.6 g

(2) Salmon & green beans
Salmon, 4 oz, 206 cal, 28.8 g pro, 0 g carb, 9.2 g carb
Green beans, 9 oz, 75 cal, 3 g pro, 18 g carb, 0 g fat

This meal contains:
Calories 281 calories
Protein 31.8 g
Carbohydrate 18 g
Fat 9.2 g

(3) Orange roughy & asparagus
Orange roughy, 4 oz, 101 cal, 21.4 g pro, 0 g carb, 1.0 g fat
Asparagus, 10 spears, 40 cal, 4 g pro, 6 g carb, 0 g fat

This meal contains:
Calories 141 calories
Protein 25.4 g
Carbohydrate 6 g
Fat 1 g

(4) Steak and salad
Eye of round steak, 4 oz, 214 cal, 35.9 g pro, 0 g carb, 6.7 g fat
Mixed Green Salad, 3 cups, 60 cal, 0 g pro, 15 g carb, 0 g fat
Salad dressing, olive oil and vinegar, 1 tbsp, 75 cal, 0 g pro, .5 g carb, 8 g fat

This meal contains:
Calories 349 calories
Protein 35.9 g
Carbohydrate 20 g
Fat 14.7 g

(5) Tuna steak and spinach salad
Tuna steak (yellowfin), 4 oz, 158 cal, 34 g pro, 0 g carb, 1.4 g fat
Spinach salad, (2 cups spinach), 84 cal, 10.8 g pro, 13.6 g carb, .8 g fat

This meal contains:
Calories 242 calories
Protein 44.8 g
Carbohydrate 13.6 g
Fat 2.2 g

(6) Turkey Breast & Squash
Turkey Breast, 4 oz, 178 cal, 33.9 g pro, 0 g carb, 3.7 g fat
Squash, yellow, 1 cup, 50 cal, 0 g pro, 10 g carb, 0 g fat

This meal contains:
Calories 228 calories
Protein 33.9 g
Carbohydrate 10 g
Fat 3.7 g

(7) Crab salad
Crab meat, 4 oz, 110 cal, 21.9 g pro, 0 g carb, 1.7 g fat
Mixed green salad, 3 cups, 60 cal, 0 g pro, 15 g carb, 0 g fat
Salad dressing, olive oil and vinegar, 1 tbsp, 75 cal, 0 g pro, .5 g carb, 8 g fat

This meal contains:
Calories 245 calories
Protein 21.9 g
Carbohydrate 15.5 g
Fat 9.7 g

(8) Chicken & green beans
Chicken breast, 4 oz, 196 cal, 35.1 g pro, 0 g carb, 5.1 g fat
Green beans, 6 oz, 50 cal, 2 g pro, 12 g carb, 0 g fat

This meal contains:
Calories 146 calories
Protein 37.1 g
Carbohydrate 12 g
Fat 5.1 g

(9) Flank steak & zucchini
Flank Steak, 4 oz, 256 cal, 30 g pro, 0 g carb, 14.2 g fat
Zucchini, 2 cups, 36 cal, 3.2 g pro, 3.8 g carb, .2 g fat

This meal contains:
Calories 292 calories
Protein 33.2 g
Carbohydrate 3.8 g
Fat 14.4 g

(10) Codfish & brussel sprouts
Cod, 4 oz, 119 cal, 25.9 g pro, 0 g carb, 1 g fat
Brussel sprouts, 1 cup, 60 cal, 4 g pro, 11.6 g carb, .4 g fat

This meal contains:
Calories 179 calories
Protein 29.9 g
Carbohydrate 11.6 g
Fat 1.4 g

(11) Halibut & broccoli/cauliflower
Baked halibut, 4 oz, 159 cal, 30.3 g pro, 0 g carb, 3.3 g fat
Cauliflower/broccoli mix, 1 cup, 75 cal, 4.5 g pro, 13.4 g carb, .4 g fat

This meal contains:
Calories 234 calories
Protein 34.8 g
Carbohydrate 13.4 g
Fat 3.7 g

(12) Ostrich steak & carrots
Ostrich steak, 4 oz, 256 cal, 30 g pro, 0 g carb, 2 g fat
Carrots, 1 cup, 65 cal, 3.2 g pro, 12 g carb, .2 g fat

This meal contains:
Calories 321 calories
Protein 33.2 g
Carbohydrate 12 g
Fat 2.2 g

(13) Two GHF Ostrich Shish-Kebabs
This meal contains:
Calories 350 calories
Protein 38 g
Carbohydrate 42 g
Fat 1 g

(14) Sirloin steak & mushrooms
Lean sirloin steak, 4 oz, 256 cal, 30 g pro, 0 g carb, 14.2 g fat
Mushrooms, 2 cups, 36 cal, 3.2 g pro, 3.8 g carb, .2 g fat

This meal contains:
Calories 292 calories
Protein 33.2 g
Carbohydrate 3.8 g
Fat 14.4 g

(15) Quick meal # 1 (GHF Protein Shake - double portion)

This meal contains:
Calories 350 calories
Protein 52 g
Carbohydrate 22 g
Fat 2 g

(16) Quick meal #2 (Pure Protein Bar by Worldwide Nutrition & carrots)

This meal contains:
Calories 355 calories
Protein 35 g
Carbohydrate 29 g
Fat 6g

(17) Vegan meal #1 (lentil burgers)
Lentils, 1 cup
3 hardboiled egg whites, chopped
Whole-wheat flour, ½ cup
Small onion, chopped
Cumin, coriander, tamari soy sauce, and lowfat mayo

This meal contains:
Calories 450 calories
Protein 42 g
Carbohydrate 58 g
Fat 6 g

(18) Vegan meal # 2 (Two vegan turkey sandwich - open-face)
Yves Veggie Turkey Slices, 8 slices, 198 cal, 32 g pro, 13.6 g carb, 2 g fat
Lettuce, ½ cup, 10 cal, 1 g pro, 3 g carb, 0 g fat
Tomato, 2 slices, 24 cal, 1 g pro, 5 g carb, 0 g fat
Rye bread, 2 slices, 160 cal, 6 g pro, 32 g carb, 2 g fat

This meal contains:
Calories 402 calories
Protein 40 g
Carbohydrate 53.6 g
Fat 4 g

(19) Vegetarian meal #1 (Two Garden Burgers on whole wheat - open face)
Garden Burger (veggie burger), 2 patties, 360 calories, 24 g protein, 46 g carb, 7 g fat
Whole wheat hamburger bun, 1 bun, 70 cal, 2.9 pro, 12.9 carb, 1.2 g fat

This meal contains:
Calories 430 calories
Protein 26.9 g
Carbohydrate 58.9 g
Fat 8.2 g

(20) Vegetarian meal #2 (Veggie chicken sandwich - open faced with veggies)
Boca "Chicken" Burger (chicken substitute made from soy), 1 patty, 250 calories, 13 g protein, 12 g carbs, 6 g fat)
Whole wheat hamburger bun, ½ bun, 35 cal, 1.5 pro, 6.4 carb, .6 g fat
Lettuce, ½ cup, 10 cal, 1 g pro, 3 g carb, 0 g fat
Tomato, 2 slices, 24 cal, 1 g pro, 5 g carb, 0 g fat
Chopped hardboiled egg whites, 2, 12 cal, 10 pro, 0 carb, 0 g fat

This meal contains:
Calories 332 calories
Protein 26.5 g
Carbohydrate 26.4 g
Fat 6.6 g

High Carb Days Meals 1-2
These Meals 1 and 2 are made up of Starchy Carbs, Simple Carbs, and Lean, Complete Proteins:

(1) Egg whites, oatmeal & fruit
Oatmeal
Egg whites
½ cantaloupe

(2) High protein oatmeal & fruit
Oatmeal
Whey protein powder
Peach

(3) High protein peanut butter oatmeal
Oatmeal
Whey protein powder
Natural peanut butter
Nectarine

(4) Cream of rye cooked cereal & scrambled egg whites
Cream of rye
Egg whites
Whole egg
Blueberries

(5) Cream of wheat cooked cereal & veggie omelet & fruit juice
Cream of wheat
Egg whites
Whole egg
Onion, green pepper, mushrooms, and tomato
Grapefruit juice

(6) Granola & protein-fortified yogurt & fruit
Lowfat granola
Nonfat, sugar-free yogurt
Whey protein powder
Apple

(7) Whole grain bagel & turkey breast sandwich
Multi-grain bagel
Turkey breast
Lettuce
Tomato
Banana

(8) Whole wheat toast & veggie omelet
Whole wheat toast
Egg whites
Mushroom, onion, green pepper, tomato

(9) Whole grain bagel & high protein yogurt & fruit
Whole wheat bagel
Lowfat, sugar-free yogurt
Whey protein powder

(10) Buckwheat pancakes & protein shake
GHF Protein Shake or GHF Protein & Carb Shake
Buckwheat pancakes
Sugar-free, low calorie syrup

(11) Whole grain cereal & nonfat milk
Shredded wheat cereal
Skim milk
Whey protein powder

(12) Whole grain muffin & protein shake
Lowfat, sugar-free bran muffin
GHF Protein Shake or GHF Protein & Carb Shake

(13) Steak and eggs and toast
Extra lean sirloin steak
Egg whites
Whole wheat toast and/or grilled potatoes

(14) Egg whites and potatoes with salsa
Egg whites
White potatoes, grilled or baked
Salsa

(15) Quick meal #1 (oatmeal apple pancakes)
Oatmeal
Egg whites
Apple
Cinnamon
Equal (sugar substitute)

(16) Quick meal #2 (Protein & Carb Shake)

(17) Vegan meal #1 (Vegetarian sausage links & apple-cinnamon oatmeal)
Veggie breakfast "sausage" links
Oatmeal
Applesauce
Cinnamon

(18) Vegan meal #2 (Whole grain protein cereal with soy milk & fruit)
Lowfat soy milk
Soy O's (sugar free "cheerios" made with soy protein)
Strawberries

(19) Vegetarian meal #1 (Vegetarian bacon with whole wheat toast and fruit)
Yves Veggie Bacon
Whole wheat toast or grilled potatoes
Grapefruit

(20) Vegetarian meal # 2 (Granola with lowfat soy milk & fruit)
Lowfat soy milk
Low fat granola
Banana

High Carb Days Meal 3
This Meal 3 is made up of Starchy Carbs, Fibrous Carbs, and Lean, Complete Proteins:

(1) Turkey on wheat sandwich & yogurt
Whole wheat bread
Turkey breast slices
Lettuce
Tomato
Nonfat, sugar-free yogurt (Dannon light)

(2) Tuna pita & fruit
Whole wheat pita
Tuna fish
Lowfat mayonnaise
Lettuce
Tomato
Grapes

(3) Whole-wheat pasta with ground turkey meatballs
Whole wheat spaghetti
No-sugar pasta sauce
Lean ground turkey - 99% fat free
V-8 juice

(4) Grilled chicken salad & baked potato
Chicken breast
Salad with mixed fresh veggies
Low calorie, non or lowfat salad dressing
Baked potato
Non or lowfat sour cream

(5) Chicken breast and mixed vegetables
Chicken breast
½ of a baked potato
Peas
Corn
Carrots

(6) Turkey & black eye peas
Black eye peas
Turkey breast
Carrots

(7) Chicken breast & yam
Chicken
Yams
Cauliflower

(8) Quick meal #1 (Ready-to-Drink Myoplex Shake & fruit)
Ready-to-Drink Myoplex Shake
Banana

(9) Vegan meal #1 ("Green Chef" Veggie Burger)
"Green Chef" Veggie Burger with additional veggies
Whole wheat bun

(10) Vegetarian meal #1 (Cottage cheese & pineapple)
Low or nonfat cottage cheese
Pineapple

High Carb Days Meals 4-5
These Meals 4 and 5 are made up of Starchy Carbs, Fibrous Carbs and Lean, Complete Proteins:

(1) Chicken, broccoli & sweet potato
Chicken breast
Broccoli
Sweet potato

(2) Salmon, rice & green beans
Salmon
Green beans
Brown rice

(3) Orange roughy, potato & asparagus
Orange roughy
Asparagus
White potato

(4) Steak, yam and salad
Eye of round steak
Baked yam
Mixed green salad
Salad dressing, olive oil & vinegar

(5) Tuna steak, brown rice and spinach salad
Brown rice
Tuna steak (yellowfin)
Spinach salad

(6) Spaghetti & lean meatballs
Whole wheat spaghetti
No-sugar pasta sauce
Lean ground beef - 93-95% fat free

(7) Ground turkey, rice and beans
Brown rice
Black Beans
99% lean ground turkey

(8) Spelt pasta & chicken breast
Whole grain spelt pasta spirals
Chicken breast
No sugar pasta sauce

(9) Quinoa pasta & scallops
Whole grain quinoa pasta
No-sugar pasta sauce
Scallops

(10) Cod, yams & brussel sprouts
Baked yam
Grilled cod
Brussel sprouts

(11) Tuna, veggie burger, with veggies
Tuna fish (mixed with a little low/nonfat mayo, mustard, and vinegar)
Veggie burger patty (made from soy, brown rice, etc.)
Spinach, tomatoes, onions, etc. (veggies on tuna and patty)

(12) Shrimp, baked potato, and salad
Grilled shrimp (with cajun powder)
Baked potato
Spinach salad with a variety of veggies

(13) Shrimp Shish-Kebabs
Shrimp
Egg whites and veggies (green pepper, mushroom, onions, etc.)
Brown Rice

(14) Flank steak, red potatoes, mushrooms
Flank steak, baked or BBQ
Baked red potatoes
Grilled mushrooms

(15) Quick meal #1 (Rice cake with peanut butter, and carrots)
Rice cake (made from brown rice)
All-natural peanut butter
Baby carrots

(16) Quick meal #2 (High Protein Oatmeal and carrots)
Oatmeal
Whey Protein powder and peanut butter (optional)
Baby carrots

(17) Vegan meal #1 (Tofu Lasagna)
Natural, sugar free pasta sauce
Firm tofu
Whole-wheat lasagna noodles
Mixed veggies

(18) Vegan meal #2 (Spelt pasta spaghetti and veggie meatballs)
Whole grain spelt spaghetti
Boca (veggie) Burger crumbles
No sugar pasta sauce
Carrots, onions, mushrooms

(19) Vegetarian meal #1 (Veggie meatballs, rice and veggie salad)
Garden burger meatless meatballs
Brown rice
Spinach salad

(20) Vegetarian meal #2 (Black beans & rice, egg whites and veggies)
Black beans
Brown rice
Hardboiled egg whites
Diced tomatoes, green peppers, and onions

Priest · Post by **Priest** » Fri May 08, 2009 1:40 pm

Well fuck, Groove - you did all of the work for me. Awesome.

WeAintFoundShit · Post by **WeAintFoundShit** » Fri May 08, 2009 2:15 pm

Holy fuck, dude!
Thanks for posting that menu!!!!!!!!!

I'm looking for ways to eat cheap, but cut out saturated fats.
That menu looks pretty much like it!

It's probably in there somewhere, but I recently read a recipe for a shake that I can't wait to try. It's got oatmeal, peanut butter, some protein powder, skim milk (even though I'm personally sticking to whole milk no matter what anyone says), and bananas. I think there might have been something else in there. I'm forgetting... I need to look it up. At any rate, it sounds kinda tasty!

elem · Post by **elem** » Fri May 08, 2009 2:35 pm

best of luck to you priest. i can tell you from experience, if you stick with it, it get's easier.

also good to see that there some fixed gear riders here too.

Groove · Post by **Groove** » Fri May 08, 2009 2:47 pm

Priest wrote:Well fuck, Groove - you did all of the work for me. Awesome.

Cut & paste man. I hope I don't get busted by the people that charged me for that info. I've taken 7 or 8 of those and made them regulars in my diet.

I love vanilla yogurt (Dannon Light & Fit) with GNC vanilla protein powder & Bare Naked Almond granola, it makes a great late-night snack. Also try frying a salmon steak (frozen), bust it up like ground beef and scramble some eggs into it.

Note:

1 egg with yoke = 75 cal.

5 egg whites = 85 cal.

rc26 · Post by **rc26** » Fri May 08, 2009 6:27 pm

It took me 10 minutes to scroll through all of that. No way you all picked every bit of it...

ImEazy · Post by **ImEazy** » Fri May 08, 2009 7:20 pm

Sending all the good mojo/powers in the world your way.
I know I can't actually do this, but I do wish you all my best!

I have wanted to do this mywelf for many years now. Unfortunately
I always give in and loose. I have all of your syptom's except the
weight. My theme song is "Foo fighters - Skin and Bones"!

Nun the less I would like to quite all my bad habits and get
healthier! Good luck to you once again!

Just remember you have motivation (The Filthy Baker).
Where as I have none! The kids could care less. Ah, to
be a teenager again... not.

One last note. I did however give my son my weights and
bench (that I never use) tonight. Went and recovered the
pads and put it all in his room. One day I hope to work out
with him. Only time will tell...

He can bench more than 70 lbs. He was posing for you all! Cool huh.

ImEazy · Post by **ImEazy** » Mon May 11, 2009 3:17 pm

Sure hope I didn't kill this thread. Weekly progress?
I need some more inspiration!

GOSTAZ · Post by **GOSTAZ** » Mon May 11, 2009 3:26 pm

Looks like Body for Life.... if you do it, it will work... took me from 278 to 225.

Godspeed......

Bro.

gazza · Post by **gazza** » Tue May 12, 2009 4:04 pm

GOSTAZ wrote:Looks like Body for Life.... if you do it, it will work... took me from 278 to 225.

Godspeed......

Dude, you were 278? I would have never guessed.

Congrats.

Priest · Post by **Priest** » Wed May 13, 2009 7:55 am

Day 6:

Kill me.

Still walking every day. Joints are starting to break loose. I think.

Eating differently. Pain in the ass. Trying to make sure that I am getting the right things into me consistently is tough. Carrying food to work to avoid starving and/or crap lunches.

Lots and lots of water. I might drown.

nate · Post by **nate** » Wed May 13, 2009 8:51 am

Priest wrote:Day 6:

Kill me.

Still walking every day. Joints are starting to break loose. I think.

Eating differently. Pain in the ass. Trying to make sure that I am getting the right things into me consistently is tough. Carrying food to work to avoid starving and/or crap lunches.

Lots and lots of water. I might drown.

It will get easier about the same time that you start feeling better. Trust me.

I have gone from 320 to 245 since September and I'm not stopping anytime soon, if ever..

It's one of those things that is totally worth it. Best of luck.

Jaeger · Post by **Jaeger** » Wed May 13, 2009 9:53 am

I dumped about 30 lbs since December -- and it feels AWESOME.

Just had to buy a bunch of new pants for work, tho.

Fat-free cottage cheese is your friend, especially if you're lifting a lot. There's a reason the serious bodybuilders live on the shit -- it's almost pure protein, its readily available in any grocery store, and it's CHEAP, unlike many of the "protein supplements" you can find at GNC et al.

And you really do get to a point where you feel better when you're a little sore all the time; it sounds crazy, but if I don't go work out on a regular basis I start feeling like poo.

As for not caring about weight -- like motorcycles, it's the power/weight ratio. Meat (muscle) is heavier than fat, actually, so you may loose a pant size but gain weight. This is a Good Thing.

But fuck all that "no coffee" shit. Caffeine is a very effective appetite suppressant.

--Jaeger

GOSTAZ · Post by **GOSTAZ** » Thu May 14, 2009 5:48 am

Coffee is lifeblood. Cottage cheese is good, as is lowfat yogurt with grapenuts and wheat germ mixed in... Looks like colorful gut barf, but after the third time eating it? Starts to taste ok, and will keep you filled up.

Hang in there dude. It will suck a little longer then you will start to feel better. ALOT better. If your joints are fucking up? Get some SAME... fantastical shit.

Beltway · Post by **Beltway** » Thu May 14, 2009 8:10 am

Good on ya, Priest.

Recognizing the problem is the first, and biggest, hurdle. Now it is just a matter of working hard towards a goal, something with which it appears, from your many posts, you are familiar.

I agree with GG, however, in the importance of moderation. While the all-or-nothing approach can work, this type of reactionary response is rarely the most nuanced or sustainable. Your body and mind are used to an excess of certain things that you would do well to reduce, but there really isn't any need to completely eliminate the things you like. Enjoy a beer or two. Have a cup of coffee. There is nothing wrong with either of them, or most other things, in moderation.

The smokes, however, should hit the fucking bin ASAP and never come out.

Reflectedstatic was 100% on the money re: the fixie thing. I used to look down my ample nose at them and those who ride them, but taking one for a spin and reading too much Sheldon Brown (RIP) made me fall in love with their purity and simplicity. Once you knock the worst of the rust off your joints, start riding a fixie to the store/bar/whatever instead of driving. It'll sharpen you up physically and mentally in no time, and is a hell of a lot more fun than walking. Lemme know if you'd like help finding or building one.

Alternatively, I also see you digging mountain bikes and would be happy to introduce you to the sport if and when you're interested. There is a fantastic set of trails at about the midpoint between us that is perfect for learning.

Best of luck to ya.

Priest · Post by **Priest** » Thu Jul 30, 2009 4:30 am

Update time:

It's been about 3 months (just shy I guess). Progress is made.

Through nothing more than eating a little better and light exercise (couldn't go too heavy at that stage, as I risk injuries and such due to a few years of loafing), I've cut down from 208 lbs in May to 185 lbs now. Phase Uno is complete. 23 pounds lighter is visibly and functionally different enough for me to move on to Phase The Second. (Hard to really get moving when you're lugging around 25 lbs of dead weight. Plus a gained a few theoretical moto-horsepower in the process.

)

Now that the joints are broken in again, and I'm carrying less, the real exercise begins. The Marlboro habit ceases completely on Saturday (biggest hurdle. May be a cocksucker for a few. Nothing new I guess), and the routine changes from 3 days/week (which was all I cared to put my body through while adjusting) to a legitimate 6 days/week. The heavy trail walking becomes daily trail running (I don't run on concrete, I prefer obstacle and dirt). I'm stoked and a bit apprehensive, but I will succeed. I have a natural gym right next to my house. Days that I can't do the run will involve the (pedal)bike. The dead weight is disappearing, now it's time to replace it with the muscle and endurance of the Priest of Yesteryear.

Back into the actual gym in about 30 days as well, but I have to shed another skin before I'm ready to lift again.

The progressive change has been a good idea, rather than balls-out 100% transition. Lighter and lighter on the coffee and beers. Incrementally cutting down on the cheesburgers and such (I still falter, but nothing disasterous). The ciggies come and go per usual, but I think I'm at a place now in my head to toss them. (The work transition in the meantime brough a lot of stress and whatnot, so I gave myself a pass for a bit. That's over now).

My October goal is coming soon. I am on target , a little behind, but with an added dose of "Don't Be Such A Cunt", I should hit it. A lighter, faster, more powerful and responsive Priest-Machine.

PS: I am starting to see my abs again for the first time in almost 4-5 years. Rad. I have some pics of 3 months ago and now. I don't really even look like me. Maybe it's the hair. Maybe it's the posture. Dunno. Weird.

MoraleHazard · Post by **MoraleHazard** » Thu Jul 30, 2009 5:26 am

good on ya and post the pics!!

GOSTAZ · Post by **GOSTAZ** » Thu Jul 30, 2009 5:29 am

Good stuff! I think the combo of a better maintained chassis along with a central processing unit doing something for which it is better designed? Priestmachine will be a solid performer.

Good on ya, dude!

Caliann · Post by **Caliann** » Thu Jul 30, 2009 4:10 pm

A bunch of things you already knew:

Somethings you can just substitute instead of getting rid of...

Instead of a beer or two, have a glass of red wine...whatever flavor doesn't gag you too much. Beer is a mixture of simple carbs and the buzz...the carbs of which go straight to your gut. The wine does have some cool things that will help your heart get into better shape, and lube up those joints a bit....and it doesn't tend to go straight to the gut.

Keep your cheeseburgers. Simply replace the buns with whole wheat, and stack them with tons of rabbit food. Cheeseburgers aren't actually BAD for you...it is simple carbs mixed with tons of fat that is bad for you. So turn it into lots of complex carbs and then feel good about eating it.

Switch out your white bread for whole wheat. It's the little things that make a difference. Fiber will clean out the bile your system, and then your gall bladder has to go looking for cholesterol so it can make some more.

Liquify your fats. Use olive oil instead of bacon grease. Also, stay away from canola oil...new studies have found it can be less than ideal for stiff, old joints. Stick with corn, peanut and sunflower/safflower oils if you don't go with olive. Rule of thumb is solid fats = bad, liquid fats= good.

Margarine is NOT better for you. I don't care how much olive oil they put into it. When they hydrogenate it, they create the same double hydrogen bonds that make bacon grease and butter bad for you. If you don't want to go liquid, then stick with natural. I.e., olive oil with a touch of Montreal seasoning and a dab of basalmic vinegar makes a great thing to put on bread.....but if you are going to use margarine, you might as well use butter as the natural butter will be synthesized easier by your body.

Good on you for doing your walking and running on the dirt and the trails rather than down the road. The last thing any of us need at our age is extra impact stress. However, you will find that when you go to the bike, you will have even less joint stress. DO invest in clips, or pedal straps, or pedal cages...as those let you use your up-stroke while pedaling, and works a different set of muscles.

Toning and cardio WAY before the weights. Your muscle mass will grow fast once you start lifting...your cartilage, not so much. Avoid out-massing your cartilage by concentrating on body toning and cardio strength...and work the weights slow, slow, slow.... MUCH better to take an extra year or two attaining the mass you want than ripping out cartilage because it can't handle all the extra muscle.

When and if you do start building muscle mass, add in a heavy stretching and flexibility regime, such as Yoga. If you don't keep your flexibility up while building mass, you'll find you have the mobility of a tank.

Eat as much fresh and raw as you can. A bowl of raw carrots is better for you than a bowl of cooked carrots. Same with just about every veggie... so eat them raw when you can.

Try to get as much as you can from your diet. Supplements and smoothies full of yeast, whey, vitamin complex this and mineral clay that are all well and good, but they are making up for lacks that are in your diet.

Two small meals are always better than one large meal. You should really be eating at least 5 times a day. If schedules don't allow that, try to keep snacks on hand. Those little yogurt cups keep fins without refrigeration for several hours. I used to always keep a couple of yogurt cups, some protein bars and some Ensure drinks with me at all times so I'd have something to snack on between meals. The more small meals and little snacks you eat each day, the higher your metabolism will get. We are animals, and our biology is set up for a critter than is steadily munching a little bit all day.

Graze when you can...but go for the raw broccoli rather than the Cheetos.

The biggest tip: When you are no longer hungry, stop eating. That is a huge thing to learn. Never eat until you feel full, as it releases chemicals that make you feel sleepy and lethargic. To have more energy, only eat until you stop being hungry and then push your plate away. Send whatever is left on your plate to those starving children in China or something.

Something that has helped me: turn a little square of your yard into a salad patch. Maybe 5' x 5'. Salad stuff grows easy, and you can pretty much ignore it. Put a couple of different kinds of leaf lettuce, some radishes, maybe a tomato plant or two, and a couple of cucumber vines in it and then ignore it for a few weeks. I found I was MUCH more likely to eat lettuce when all I had to do for some fresh stuff was step outside the door. Make your sandwiches a bit healthier.

Okay, I'll stop babbling now.

rolly · Post by **rolly** » Thu Jul 30, 2009 4:50 pm

I have always said you shouldn't run unless you're being chased, but I came to the realization that if I didn't start practising now the zombies would have no trouble catching me when the day comes.

I don't know where you're at with running but you might find theCouch to 5k plan useful. When I quit smoking I eventually started running (after a brief period of inflation). Anyway, went from not being able to run like 100 meters (yards) to 15 klicks in a good day (9 miles). Fallen off the wagon a bit, but I think I'm going to get serious again. Coming this DOOM: A leaner meaner (yet still oh so polite) Canadian.

Metalredneck · Post by **Metalredneck** » Fri Jul 31, 2009 5:24 am

Good job, man! Generally, if you see me running, somebody came home early, but between the bicycle & martial arts, I'm maintaining my 55-year old physique at 43. Keep going!

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The Complete Overhaul and Rebuild of Priest

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