A personal training & food journal. Read about our weight loss progress at Train With Ron in Chicago, our nutritional habits and the life changes we're making to get in shape and stay healthy!
How I Reduced My Fat and Increased My Protein Intake |
19th August, 2010 - Posted by Monika Arturi - Leave a comment |
I weighed myself yesterday and I have finally dropped 2.5lbs under the lowest weight I’ve been the last month. I wrote about this a couple of weeks ago, how I’ve been struggling with 6-8 lbs just back and forth. Just couldn’t get under it. A lot of muscle building was in process as well, but I think you can relate when I say that I just want to see that number drop. Finally yesterday, it appeared on the scale and I was thrilled! The past 3 and a half weeks I’ve really put a lot of focus on my foods and DB has helped me refine it, adjust it and basically make it a success.
So with my 8 workouts a week and my food changes I can feel my goal in close reach. I want to share some examples of the things I’ve changed over the last 3 weeks in my diet to help my chances at success. I’ll list a food and how I changed it or replaced it and it’s fat % and protein % comparison.
| What I Used to Have | What I Have Now | |||
| Food | Nutrition | Food | Nutrition | What I Changed |
| Beach Club Sandwich – as is on 7-grain bread -Jimmy Johns | Calories: 730
Fat: 35.57g Protein: 35.99g |
Beach Club Sandwich – as is on 7-grain bread - Jimmy Johns |
Calories: 423
Fat: 5.79g Protein: 29g |
No cheese
No mayo No avacado spread |
| Iced Venti Vanilla Late | Calories: 180
Fat: 20g Protein: 12g |
Iced Venti Vanilla Late | Calories: 180
Fat: 4.5g Protein: 12g |
Replaced 2% Milk with 1%, sometimes soy milk and reduced 6 pumps vanilla to 4 |
| Multigrain Bagel with Cream Cheese | Calories: 371
Fat: 10g Protein: 13.1g |
Oatmeal (Old Fashined Rolled Oats) with Banana | Calories: 201
Fat: 2.9g Protein: 6.1g |
Replaced my breakfast foods all together. This is one options I choose from. This one is the biggest impact. |
| Organic Canola Mayonaise | Calories: 100
Fat: 11g Protein: 0g |
Organic Deli Mustard | Calories: 0
Fat: 0g Protein: 0g |
Just dropped 100 calories and 11g of fat. |
| Organic Black Forest Ham | Calories: 50
Fat: 2g Protein: 10g |
Organic Roasted Turkey Breast | Calories: 50
Fat: 0g Protein: 12g |
Small change but every bit helps. |
| Organic Black Forest Ham | Calories: 50
Fat: 2g Protein: 10g |
Tuna | Calories: 60
Fat: 0g Protein: 14g |
Again, just a small change but offers options. |
| All Natural Yogurt | Calories: 130
Fat: 7g Protein: 6g |
All Natural Cottage Cheese | Calories: 80
Fat: 1g Protein: 13g |
As a snack, here and there, I found that this too can be improved |
| Black Beans | Calories: 70
Fat: 0g Protein: 9g |
This wasn’t really a replacement but an increase in use | ||
| Green Peas | Calories: 70
Fat: 0g Protein: 5g |
This wasn’t really a replacement but an increase in use | ||
| Organic Whole Eggs | Calories: 70
Fat: 4.5g Protein: 6g |
Organic Egg Whites (not pasturized) | Calories: 17
Fat: 0g Protein: 4g |
Take out the yolk = take out the fat and a bunch of calories. |
I’m still refining this and have even started posting recipes here. Check out my first one Garlic & Ginger Turkey with Organic Black Beans on a Wild Rice Blend.
Sign Up to get updates on our blog because in a couple of days I’ll be writing about my latest success at the “Spirit Crusher”. It’s a challenging and unique workout at TWR that I first went through in January this year. There was much improvement this time around and I’ll detail in soon.
Dan’s progress pictures coming soon as well.
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Tags: Changing Lifestyle, Fat Percentage, Improving Proteins, Nutrition, Personal Trainer in Chicago, Protein Percentage, West Loop Trainers
Posted on: August 19, 2010
Filed under: Nutrition, Weight Loss Journey
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