Archive for the ‘Weight Loss’ category

Justin’s Rare Food List

February 16, 2007

Here’s a list of food that I consider really bad for you, if you are serious about weight loss and should be avoided at all cost, if possible. If these are some of your favorites things, it’s ok to have them once in a while, and by once in a while does not mean ONCE A DAY/week. 

Oreo’s– Since I began my journey The Oreo has gotten its act together. They used to be the poster child for trans-fat. But they are still on my “Most Hated List”. Oreos are the devil, my room mate is scared to eat them in front me cause he know’s he’ll get his hands popped.  If my memory serves me correctly, the seving size for Oreos is 3 cookies and that comes to about 170 calories. Do you know how hard I have to work out for 170 calories, that’s 8 mins on the Ellpitcal, or running 1 mile. Most of the time people eat way more than 3 oreos, they are so little, and dunkable. I remember days of eating a whole row of oreos, only God knows how I survived.

French Fries–  I have french fries about 3 times a year now, over the past 5 years i’ve had them them less than 30 times.  French fries just carry so much fat. Every4 or 5 french fries has about 1.4 grams of fat in them, I could eat 10 Baked potatoes and still not approach the fat levels in those few french fries.  . What’s a hamgbuger without fries right? Justin’s what’s the solution  Well here’s what you do, Buy Steak Fries, if you’ve having a fry attack. They absorb less fat and oil, than their smaller cousins.

Regular Soda–  Well all know that regular soda is full of calories and sull of sugar. Bad Bad Bad. I promise if you just drop this, you’re drop a few pounds by yourself in a month. You’d be shocked to find how that 120 calories, 29g of sugar and 45g of Carbs can add up. Switch to diet, if you must, but try to wane yourself off of it competely, you body will thank you later, when you look younger and feel much better.

Super Processed Snacks- Better known as Little Debbie or as I like to call her Little DEVIL.  These small snacks are super packed with calories and fat.  They may offer temporary satsifaction but, they aren’t very filling. Stay away from these little snacks at all cost.


Tip Of The Day: Feb 4

February 4, 2007

Let it Rise, Let it Rise..

Fat that is. Today’s tip involves how to remove extra fat from can good. The trick is to place canned good such as soups, in the frig and let them chill for a while. Because of science,(destinties and polarity), the coldness, will cause the fat to rise to the top of the can, allowing you to “scoop” it off, when you get ready to open it. Ever places oil and in pan of water.. It floats on top right, same principles applies here. So Chill those can soups.


Tip of the Day: Feb 2

February 2, 2007

Today’s tip will focus on Serving Size.

How often do you measure out the right serving size for food?  Many times we’re to lazy to take a measuring cup out, or heck some of us my just say, “I’ll just guesstimate”.  This tip is for all your people who love to eat cerceral in the morning for breakfast.

Instead of pouring your favorite cereal(I’ll assumne it’s HEALTHY, ahem) in a bowl, pour it a regular coffee mug.  Cereals generally have a 1 cup serving size. You also won’t over pour the milk. It’s easy, simple and best yet, you’ll be able to drink the left over milk perfectly.

Enjoy your Tip

The Story: Chapter 4

February 2, 2007

Chapter 4: Summer Break & New Clothes
Dated Covered: May 2002- Mid Aug 2002

My first summer break had finally arrived. Honestly I was just ready for a break, from school. Freshman year had proven, to be quite the experience, so much happened. I meet so many people that would affect me so much later in life, it’s unreal. Enough about school, let’s move to summer break.

See I’m from rural North Carolina, Five years ago my hometown got a Viquest Fitness Center, think of it as a Small, but fully equipped Gold’s Gym. So there was no where for me to workout when I went home on weekend or in this case my summer break. Oh how I long to be back in my college town, not just for the gym, but for the atmosphere and the people. For the first few weeks, I just laid around the house. Stayed up late, slept long, etc. I also was back home with Grandma’s fried cooking which is bad(love you GRANNY). Added on top of this, I had nothing to occupy my time with all day. I began to regress into my old habits, before college. My mom and I tried to weaken the blow. She did buy turkey, wheat bread and stuff, but, most of the meals where home cooked.

I did more and more reading during the summer about nutrition and working. I was steady increasing my knowledge base. I read about diet ratios of macro-nutrients, which still at the time, didn’t really mean much to me. I discovered new exercises that I could so at home, with basic items, such as books and anything that had a little weight. Try doing Lat Raises (hold the book by side and bring it up to shoulder height) with the A or M Encyclopedia, that’s hard core.. LOL.

Well with every school term, comes serveral rituals. Buying school, supplies, books, and yes CLOTHES.  It was time to order new clothes. I was somewhat excited.  I was now a 42-44 in the waist, and had dropped down to where a 2XL was a little to big, but a XL wasn’t quite big enough. It was a good time, we didn’t have much money, so I ordered as cheaply as possible. It didn’t care where it came from, as long as it would fit and looked nice.

About mid June, I went to work for Perduce Farms INC. I would be my first “REAL” job ever. It wasn’t by choice really, I had been turn-down by every other place around town, and well this was it. Not to Mention my mom worked there, and ensured me, if I wanted a job, I would get it. Purdue was hard-work, very hard work. Standing up for 8hours on my feet, processing chickens. Not as gross as it sounds, but still never the less, traumatizing. (1 of the reasons I don’t eat fried CHICKEN). I only worked for 7 weeks at Purdue. I had to leave because school was starting in a week. Perdude was good. I kept me from snacking all day. Also I only had 20mins for Lunch, So i really didn’t have time to eat anything, but maybe a nab and a soda.

Well 2 weeks before, it was time for me to leave Purdue, an event occur in my life, that has truly impacted my life. On a Wed night, my mother was in a terrible car accident; a head on collision. A Lady called and said that my mother had car trouble, and that I should come and see about her. I hoped in the car, and drove about 25 miles outside of town. I pull up on the highway, and saw that traffic was backed up. I sat in the car, and weight for about 10mins before, getting out of the car. I stepped out of the car, and made my way towards the fuss. I wanted to see what was going on. I walked up for about a quarter of a mile, and that’s when in the distance I saw my mother’s car, turned sideways, against a barrier. I took off in a run, and rushed to my mother. I couldn’t even make it all the way, without running out of breath and becoming tired. Only God knows how I felt, not being able to make to my mother, who needed me more then, that ever before. I finally made it to the scene, and found my mother in the ambulance, screaming…Anywho, she wasn’t in any immediate danger or fatally wounded. She ended up with a broken and crushed hip. Although permanently disabled, but that’s another story. I speeded back to the car and took off after the ambulance. I can say that I hit 120 MPH, that night, trying to catch up with my mother. All while during the drive I was in tears, I vowed, from that moment on, that I would never ever have trouble running again. It was guilty motivation, . I didn’t ever want to be helpless again, I wanted to be ready for any situation that could arise.  I would enter the NEW semester, with FRESH MOTIVATION.

To Bulk or Not to Bulk, that is the question!!!

February 1, 2007

Bulking, what is bulking you may ask. Bulking is the process where, people attempt to put on weight, more specifically muscle. Often a common cycle in hard-gainers,(people who have a hard time putting on weight(i dont’ have that problem)). The idea is to try to pack on as much weight/muscle as possible ,then follow with a cutting cycling where you attempt to keep the new muscle and shed the added body fat. When bulking normally your calorie in take doubles. Your body can’t put on weight if it’s not in EXCESS of calories.

The thing about bulking, that gest me is the feeling of getting bigger, even if it is muscle, and as you’ve read above, it’s extrmemely hard and nearly impossible to clean bulk. Some fat will be added as well. I’ll just FEEL BIG again.. This would be the second time I attempt a BULK. The last one was a failure. I ended up adding 9.5 lbs of fat and gaining maybe like 4 lbs of muscle. As you can see from the picture, below, how BIG I got. Well atleast I think I figured my two biggest mistakes.
1. Adding to many calories too soon. I jumped from about 2700 to 3800-4300. The number was in compliance with many sites and mags,etc,, but what they fail to mention was that I needed to increase the calories slowly each week. So If I do Bulk, i’ll add generally 300 calories to my daily diet every other week.

2. Too many calories, in general.  Most formulas tell you to multiply your Body Weight by 18-20, and to get the amount of calories you need to bulk, but, after doing some research and combining several sources, I’ve discovered you should multiply  your Lean Body Mass, only, not your total body weight. I won’t make that mistake this time. THANKS BOD POD.

I wish the pictures below showed you more. I’m really good at hiding my weight.  I know it’s hard to see the 15 LBS.  I wish I had did shirtless shots. Anywho. I also worry about clothes fitting. Ughh.  With so many worries and concern, why even BULK right. Considering the other option woulld be to lose more body fat first, then gain muscle later. That’s just as harder if not harder, because once again fat will be added. Not to mention I can’t do cardio Like i want to now, since it’s cold(no more running outsdie).  This is why most body builders bulk during the winter and cut during the spring or summer.

My Nutrition will have to change, I’ll either have to add on to my serving size, or replace meals entirely. Here’s a copy of Last year’s Breakfast









Eng. Muffin




Raisin Bran








Candian  Bacon




Egg Patty




                                    Fat: 17                         Carb 130                     Protien 41

Cal. 747

It’s not as fun, eating this much food, as you would think. Half of the time, I wasn’t very hungry, but would ahve to stuff down 500-600 calories for a meal. I felt full all the time.. Bloated, that would also be from the creatine supplement I was taking. (Retains extra water in your cell)

I really need to plan this out better. I won’t eat the same way I did Last time.



Oct/NOV 2005 (Before I bulked)



APRIL 2006(Nearing the End of the Bulk)



July 2006(1.5 months of Cutting)




January 29, 2007

Well today was the day of truth.  I had my body fat testing today.  Before I get in to the results, I need to talk about the experience.  My university hasa new technology called the BODPOD ( It’s the now considered the one of the most accurate method to measure BF%, out pacing the underwater submerging test.

The machine is ultra sensitive, so for men, the only thing you can wear are compression shorts, and ladies are allowed to wear bathing-suits, (1 or 2 pieces). You sit inside the little capsule (pod) and you have to be really still for about 45 sec.  It measures your Lean Body Mass, Fat Mass, and BMI. Then you have to do this breathing part, where you attempt to get all of the air out of your lungs. It wants the most accurate reading, and air is weight too. LOL. You sync your breathing in this tube, with the monitor, and then it tells your on lthe last exhale to puff, puff, puff, attempting to get all the air out.  The process is really quick and painless.  The only restrictions are, that you aren’t allowed to eat or drink 1-2 hours before the test and are not allowed to workout within 3 hours before the test. Unfortunately it cost 20 bucks a round, but it worth every-penny.  Trainers/specialist in the REC center, preformed skin-fold test on me and the girl figured my BF% to be 11%. I number I knew wasn’t true. Cause at 10%, I’d be seeing a nice defined six pack.(looks down at stomach…ummm NO). Here’s a picture.


They still preformed the other skin-fold test,  as well as the BIA fat test.  The skin-fold test, is where they pinch you in three locations to determine your BF%.  For men it’s the stomach, thigh and Chest. For women, I believe, it’s tricep, thigh, and stomach.  The BIA test, is were you hold this machine, like video game controller and it measure your BF% and generates a BMI. It works by measuring the conductivity through out your body, ie water, fat tissue, etc.

OH yeah results.  Well everything was positive. Since 3 months ago, I’ve gained 1 pound of weight (214.125), but I’ve reduced my BF% by 0.5%(LOL) from 17.5 to 17.0  I guess that’s pretty good considering I had to survived Thanksgiving and Christmas, with all the holiday dishes of DOOM. SO in summary, I’ve lost a little fat, and gained a little muscle.  Good way to start the week off.  The guy said once your enter ideal ,BF ranges, it’s hard to move and since I’m a PAR 7, it’s going to be harder for me to move, with out changing something drastic. I’m really motivated now, to do better and work a little harder

Summary Numbers

BMI 31.24       LBM 177.8   FM 36.4

Skinfold BF 18.7%

BIA BF 24.4%

BodPod 17.0%

The Story: Chapter 3

January 26, 2007

Chapter 3: A New Machine
Date Covered: March 2002

With no bikes, I didn’t know what I was going to do. I looked around and there was this machine. At the time honestly I didn’t know it was called the Elliptical. I had seen people on it before. It looked like a more tortuous version of the ski machine. With nothing else left really to choose from I hopped on. After taking a moment to decipher the alien technology, I began performing what I thought was one of the most unnatural movements, I had taken part in ever. I lasted 6 minutes and 36 seconds, before I was tried, exhausted and covered in sweat. The elliptical had won  the battle that day. Although I only lasted for a short time on the elliptical I was more so impressed by the amount of calories I had burned in the short duration. I can’t remember the numbers, it it was nearly the same amount of calories, that it would have taken me 20-22 mins to burn on the bike.

The elliptical, changed the way I worked out. I fell in the love with the machine, and soon by the time May rolled around, I was going at for 30mins, buring generally 400 calories, way way more than I was buring on either of the bikes. I just selected the Hill or Interval program, and went to work.  The huge amount of calorie caused big change.   I had also altered my weight lifting program. I was now doing the simple arm exercises with the machines, like the bicep burl and the triceps push down, and began to you the chest press machine. So I would have an uppers body day, and a lower body day, and do cardio on the Upper body days.  I was now getting a much better overall workout. Even though I was neglecting major part parts shoulder, back, etc, and did so for a LOONG time. The weight just began to melt off. I dropped about 15 lbs between March and to the end of the semester in early May.  My butt shrunk, I swear it did, it made my hips much smaller.

My diet didn’t really change much from the previous months. I just kept everything in check. I wasn’t counting calories or counting grams of marconutrients. I was eating as healthy as I could at moment and just hoped for the best. I was still sticking to no fast food, no pizza, no soda, etc.

For the first time in years, I was actually looking forward to a little shopping. Around April my friends and I went to the mall.  Though as a broke college student I wasn’t able to buy much, it felt extremely good, to buy newer clothes, smaller clothes.  No longer being the 3XL-4XL, I was now a 2XL sized guy. My waist size was now roughly around 44. I had dropped about 6 pant sizes in 6 months.  I charted in stores, that I had always wanted to go in and shop, but usually didn’t carry my size.  I felt so liberated not to have to shop at the Big and Tall, or Asian Boutiques.  I can’t explain how good it felt just to make it into the dressing room and have the ability to TRY ON clothes.  I dress very neat and preppy. Ok heck, I’ll just be blunt here, this is my story. I don’t didn’t wear, typical “black” clothing.  It just wasn’t my style. So now I was able to shop at places like the Gap and Aeropostale. Place that carry a few bigger sizes. I still wasn’t small enough for the American Eagle, Abercombie & Fitch clothes, which at the time, I thought was the epitome of clothing and great body image. It was all about status, both physical and socially.  It was sorta like, you have enough money to afford this, and have a body that can fit into them.  I ended purchasing two shirts,  a pair of shorts. Some of my regular clothes where somewhat baggy now, but I just made due.

Near the end of the semester Scott, Adam and Justin, announced that they were all leaving ECU. They asked me and fellow member Keith to run the fencing club. They explained how they had worked very hard getting the club sport at the university and they didn’ want to see it die out, so Keith and I gladly took over the positions, as president and treasurer respectively, which were the only two positions that every club sport had to have. 

The semester was ending. It was time for exams again. With stress levels rising, I tried my best to eat as best I could. But with super late night studing, sometimes you just have to do the best you can with what campus serves, which that late, isn’t very healthy. I was ready for summer. The only thing I had planned was to possibilty take a class a the community college, just to get ahead a bit and to ease my load next year.