I just finished my diet. I started 3 months ago and lost 15 lbs.
I am often asked,
‘Why are you trying to lose weight?’
Unfortunately it isn’t some noble cause – I plan to eat a lot of food and drink a lot of beer this summer.
I didn’t have self control
Over the last 3 years, I’ve found myself gaining weight by simply enjoying life during the months of June through February. Between Summer camping, Fall football, and the holidays, I seem to put on weight throughout the year.
This would be unsustainable to my health if I didn’t take a moment every year to slightly adjust my diet.
When I diet I still have lavish dinners, but I shape up my morning meals and weekends. Imagine the freedom to eat a donut, pizza, potatoes and gravy. This breakfast and lunch routine gives me 1,000 calories to spend throughout the day on whatever I want to enjoy.
I’m working on my own content in this relm, but for now- I like the Starting Strength routine. I also highly recommend writing down gym sets, reps, and weights. What gets measured gets managed.
Using my extensive list of items, sorted by protein per dollar, I’ve developed processes to prepare protein cost effectively during my diets. Here is the extensive list of items, sorted by Protein Per Dollar:New functionality! Click on a unit to sort
|Item||Before Tax Price||Calories Per Dollar||Protein Per Dollar||Cost If Eaten All Year||Calories||Protein|
|Pinto Beans (10lbs)||$9.12||1,026||80||$711.28||9360||7|
|Turkey Thanksgiving Sale||$1.08||407||78||$1,791.82||440||21|
|Whole Wheat Pasta||$1.00||1,470||49||$496.60||1470||7|
|Dry 15 Bean Soup||$2.64||727||48||$1,003.75||1920||8|
|Pork Sirloin Tip Roast||$1.99||203||45||$3,591.66||404.4642857||22|
|Whole Wheat Bread||$1.48||946||41||$771.71||1400||3|
|Kidney Beans Canned||$0.68||515||36||$1,418.29||350||7|
|Kraft Mac And Cheese||$1.00||780||30||$935.90||780||10|
|88/12 Ground Beef||$3.19||264||28||$2,766.14||841.8584071||22|
|Albacore Canned Tuna||$14.89||113||26||$6,470.06||1680||16|
|Cottage Cheese(4% fat)||$2.64||250||25||$2,920.00||660||11|
|Great Value Italian Sausage||$2.58||407||23||$1,793.71||1050||12|
|Frozen Breakfast Sausages||$3.98||588||23||$1,241.62||2340||7|
|72/27 Ground Beef||$12.70||439||21||$1,661.08||5581.324219||17|
|Egg Whites (carton)||$2.36||106||21||$6,891.20||250||5|
|Little Caesar’s 5 Dollar Pizza||$5.30||423||21||$1,727.23||2240||112|
|Flour Large Taco Shells||$2.38||882||21||$827.33||2100||5|
|Velveeta Mac and Cheese||$1.98||545||20||$1,338.33||1080||13|
|Great Value Ravioli||$0.75||587||19||$1,244.32||440||7|
|Applebee’s Boneless BBQ Wings||$5.18||170||15||$4,292.90||880||79|
|Taco Bell Beefy 5||$1.30||400||15||$1,825.00||520||19|
|Sliced Turkey Breast(Jeanie O)||$5.98||78||14||$9,353.21||466.7272727||6|
|Great Value Waffles||$3.97||544||12||$1,341.71||2160||4|
|Large Tomato Sauce Canned||$1.24||210||10||$3,481.54||260||1|
|Organic Tomato Paste||$5.99||311||10||$2,350.91||1860||1|
|Costco Broccoli Cheddar Soup||$7.49||256||10||$2,847.76||1920||9|
|Speedway Maple Sausage Biscuit||$1.05||276||10||$2,641.59||290||10|
|Great Value Southern Hash||$2.00||315||9||$2,317.46||630||2|
|Cream of Chicken Soup||$1.25||140||6||$5,214.29||175||3|
|Organic Diced Tomatoes||$5.99||65||4||$11,212.05||390||1|
|Frozen Mixed Fruit||$8.47||107||2||$6,794.62||910||1|
|Extra Virgin Olive Oil 101fl oz.||$19.28||1,245||0||$586.43||24000||0|
|Olive Oil (Costco)||$25.99||923||0||$790.53||24000||0|
|Large Heavy Whipping Cream||$3.78||847||0||$862.31||3200||0|
|Sweet Baby Rays BBQ||$3.48||624||0||$1,170.69||2170||0|
|Frozen Chopped Onions||$1.00||120||0||$6,083.33||120||0|
If you have The Cookbook, you know I never like using the premade stuff because I make homemade seasonings once a year Mass Production Style.
My reason for the exception- Variety.
You want your chicken to taste like Fresh Garlic Herb? Change your mind, right next to that shaker is Savory Montreal Chicken. Sick of those two? Sweet Smoky Spice Rub is a fine alternative. Check out your grocery store’s spice isle and have fun.
I recommend looking at the ingredients and trying to get a variety, if the first 3 ingredients are Garlic, Onion, and Salt its going to taste similar to the shaker with the first ingredients Onion, Garlic, Salt.
It wont feel like dieting when you are excited to feast on an Exotic Garlic Chicken and Lentils with sour cream. Its a perfect blend of Carbohydrates, Protein, Fats, and Fiber to keep you full and satisfied.
My Sunday Routine:
When it comes time to eating, I put a Fast Food amount of salt or seasoning shaker on. Make your first experience with Beans and Lentils a good one.
For Chicken Breasts:
That usually takes about 25 minutes to make 14 meals. Each for around $1. “Fast” Food companies, get on my level – I’m still bitter about a 30 minute drive through after a drunken night…
Breakfast and Lunch done? What do you want for dinner, Creamy Alfredo or Pad Thai?
I suppose I should mention here, you should be counting your Calories after Lunch. 1,000 Calories goes a long way, but that doesnt mean you should binge. I find that eating a consistent number of calories a day kept me less hungry, had me losing weight at a regular rate, and limited my hunger to the moments the microwave was heating food than between meals.
Don’t have time to eat a meal? Need to eat on the go? Forgot to prep food?
This isnt a bad meal, this is merely a boring meal. Looking forward to a Rich Stew or Cheesy Casserole for dinner, this lunch will do the trick. Veggies can be eaten Frozen, Room Temperature, or Hot.
Are you still hungry? I give you the 2 biggest cheats that got me under ~6% body fat:
As a caffeine addict, I have a special place in my heart for copious amounts of coffee, even if we almost set our office on fire due to our outrageous consumption. Protip: use filter paper, not paper towel…
I know everyone says you need to have a breakfast to boost metabol- yeah yeah… I found that a cup of coffee in the morning could buy me a few hours, meaning a later breakfast, a later lunch, a later dinner, and no need for a late night snack.
That worked well for the first few weeks, then I started drinking about 4 cups of coffee a day. I could have went an entire morning and afternoon without eating. The blend of water to hydrate and the stimulant that our population enjoys seem to be a great combination to fight hunger. Before splurging on a snack, if you drink coffee, have another cup.
What about cream and sugar?
Don’t be weak, black coffee makes you tough. You want to be tough right?
If you must have sugar/cream, count your calories. I’d rather eat more mexican food for dinner.
Fool your body into thinking its eating. If I was hungry after a meal, I’d drink a huge glass of water and chew on some sugar free gum. After 20 minutes, my body would be full from the actual meal I ate. Mint or Cinnamon were choice as they have that weird taste that makes me not want to eat anything.
When I was going for an absurdly low body fat, I’d alternate coffee and gum for hours.
A stimulant, a trick that fooled me into thinking I was eating, lots of water, and a healthy diet. Its a recipe for success.
Get frozen veggies(mixed or a specific), put in a covered bowl, microwave for 99 seconds, stir, another 99 seconds. Once it is hot, add a Fast Food amount of salt to it and enjoy. Still less salt and calories than a candy bar. When you use the same tricks as Food Companies, you can make fresh food taste even better than their processed food.