losing weight – STOPJABBAINGON

OPERATION SUMMER BODY – TURKEY WRAPS

Posted on August 13, 2015August 20, 2015 by simonscholes in Blog

When people talk about being on a diet, the first thing that usually springs to mind for most is…..BORING FOOD

However, that really doesn’t have to be the case. You don’t have to spend your time munching on a bag of beansprouts or nibbling on a raw carrot.

I’ve spoken a lot in my vlogs & previous blogs about my current diet. Mine consists of my calorie intake being broken down to my macro intake. I have created a spreadsheet to calculate my daily intake for protein, carbs and fats so I know I’m staying on track, each and every day.

When it comes down to dieting there’s one important rule to remember. It doesn’t matter how you’re taking in the calories, as long as you’re not taking in more than you need too. One thing Julian from Titanium Fitness told me as we worked out my diet was, if you want to do it all in one hit you can do, and if you want to eat it all at the end of the day, you can do that too. Your body will take in the nutrients exactly the same way. Although I must say, if you can take in my current loads of 350g protein, 180g carbs and 97g fats in one go…..you’re a far better person than I am 🙂

So, todays vlog is about my meal this evening. I like to keep my food interesting, otherwise I’d drive myself crazy. Today I decided to make Turkey wraps, mainly because it was the first thing that came out the freezer when I opened one of the drawers.

Ingredients:
400G Turkey “excellent meat, high in protein and very low in fats”
1 Onion
A hand full mushrooms
Some mini broccoli
Salad
Tortilla Wraps

First, I browned off the turkey in the frying pan, using coconut oil rather than normal cooking oil.

Once I’d done this, I added in some of my favourite herb and spices to give the meat a little extra flavour. Personally, I LOVE TURKEY. However, my wife, she’s not the biggest fan, so I need to make meals with it a bit more interesting for her pallet.

Spices I used to make the Turkey a little more interesting

I then added in the vegetables (onions, mushrooms & broccoli) and let it all steam and cook together, blending in the spices and flavours of everything together.

While this was happening, I then made up a simple salad of leaves, cucumber & cherry tomatoes and gave them a light olive oil dressing.

Finally, I warmed the tortillas up in the oven and served everything up on the table with a selection of sauces to be used in the wraps.

If I’ve said it once, I’ll say it a million times. IT DOESN’T MATTER WHERE YOUR CALORIES / MACROS come from. As long as you keep track of them and make sure you don’t eat too much of a certain thing (i.e. going over on your carbs) then you’re fine. However, you do need to know where you want to be on calories, otherwise you’re just eating without knowing what your body requires.

The final meal was fantastic, and yes, my wife enjoyed the turkey….so much so, she didn’t even realise it was turkey until I told her.

So, what are your favourite meals to make while you’re working on a new diet? What do you do, to keep things interesting on your dinner plate?

SUMMER BODY – WEEK 2

Posted on July 10, 2015 by simonscholes in Blog

Well, week 2 of operation “summer body” thanks to Julian at Titanium Fitness in Newbury, is on us from tomorrow. For those of you who don’t know the process I’m going through, click here for last weeks blog for you to get up to date.

So, now everyone know’s what’s going on, how has my last 7 days been. Well honestly……really hard work. I’ve dropped down a simple 200 calories off my carb in take and it’s made hitting my other numbers on proteins and fat’s really quite difficult, especially as I’m trying to do this diet on a bit of a budget, due to me being self employed at the moment.

So my current diet break down consists of:

350g protein per day, 212.5g carbohydrates per day & 115g fats per day.

However, the hard work I feel is paying off. I’ve had some excellent gym sessions this week, including a PB in the shoulder press on the hammer smith machine of 60kg per side plus the arm weight, and this was done at the end of the session and still for 8 reps, so I’d hazard a guess and there being much more left in me to go heavier soon.

Also, I lifted a new best on the hammer strength inclined chest press as well of 55kg per side plus arm weight and along with those personal bests this week, my general day to day sessions have just felt like they’ve gone really well. The carb cut down has meant I’ve felt tired mid afternoon and wanted to just have an afternoon nap, but, I’ve usually made myself a fruit blender drink and that’s given me a perk up I needed with natural sugars, to keep me going until dinner time and then bed.

One of the big things with this diet is you have to be so careful with your intake. One wrong item and it throws the numbers out of whack, so yet, I can have a choc bar, but, it’s wise not too as everything will be harder to achieve on the numbers front. So instead, I’ve been eating far healthier and no snacking or crap, not even any crisps “which are my achilles heel”.

I have been eating, a lot of tuna (can’t stand the stuff, but it’s great for high protein and low fat and carbs), turkey, turkey mince, chicken and salmon too. Just be sure, if you’re going to do a diet like this, you must include everything, even those juices etc you’re possibly drinking each day, they’ll contain carbs and fats you had no idea where there. A great website I use for nutritional information is Nutrition Data.

So, onto the important stuff. I started this week weighing in at 93.4kg, and after a week on lower carbs I’m currently down to 92.2kg, so that’s a loss of 1.2kg. This means I stay on the diet for another week at least, as I don’t drop any further calories until my body plateaus.

(Next week I’ll give you an idea of a days diet)

What do you think, has my body shape changed in the last 7 days? (P.S. Sorry for the mess on the bed 🙂 )

Front Facing - Week 2 — Front Facing – Week 2

Side Facing - Week 2 — Side Facing – Week 2

Let me know how your summer body diet is going in the comments, I’d love to hear any of your hints and tips to help my diet along and hit those numbers.

Chat next week,

Simon

GETTING MY SUMMER BODY

Posted on July 3, 2015August 4, 2015 by simonscholes in Blog, Sport

So, I’ve been writing my training plans in blog form for a little while now on and off. However, like lots of people I’ve felt things just weren’t quite going my way. My body shape wasn’t changing to how I’d like it and my weight was steady fluctuating by about 500g up and down.

I know I’m not going to look like Steve Cooke anytime soon, but, I wanted to start to make a difference to my body shape and size. I was chatting to a business friend of mine (Titanium Training) I did some filming for a little while ago. He’s a former powerlifter and I filmed a competition for him.

Anyway, he has studied for years and works as a trainer but also helps people with nutrition etc. He kindly offered to sit down with me and discuss my current diet and improve on.

Oh boy, did we improve on it.

I kind of knew it myself, but, he pointed out a lot of my diet was supplement based and there certainly wasn’t enough actual food involved in it at all. We worked out my actual maintenance level of calories which went from around 1600 calories to 3500. Your bodies metabolism alters to suit the calories we take in, and mine had moved to such a low level that for me to drop any weight or mainly lose fat I’d be taking so few calories in my body wouldn’t function or be able to train.

We broke down the calorie intake to my macros which we went for 350g protein, 262.5g Carbohydrates & 115g Fat. My start weight two weeks ago was 91.1kg

So, for the last 2 weeks I’ve been eating more which is been interesting diet wise and I’ve put on weight. Today is the end of my 2 week process of building my metabolism again and have gained weight to 93.4kg.

So from today I’ll be slowly cutting down my calorie intake. We’re starting by removing 200 calories from my carbohydrate intake (My protein level always stays at 350g to keep muscle size). Once my body settles into the new calorie intake and I stop losing weight I’ll then drop another 200 calories and so on and so forth until I get to an ideal body weight for my fat content that I’d like (10%) which is 85kg.

So here we go, this is me now and I’ll keep you updated each week as to my progress with photos and the food I’ve been eating and training I’ve been doing, or you can follow me on instagram (stopjabbaingon) and see daily pictures.

WEEK 1- SIDE 93.4KG — WEEK 1 – SIDE 93.4KG

WEEK 1 - FACING 93.4KG — WEEK 1 – FACING 93.4KG

I hope you enjoy my journey, and I’d love to hear your stories about changes you’ve made to make a difference.

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