Nasty Fat Loss Foods :(
I love food. All types of yummy cuisine… in fact, my new favorite meal is the Fried Catfish with Collard Greens and Cheese Grits at a southern-style restaurant in St. Pete called Savannah’s — DEEE-licious!!
I also love being lean and athletic, so I’ve found a way to strike a balance and continue to lose fat. (I’m weighing in at 223 since my injury and subsequent diet / training alterations).
Basically, I ONLY eat really nasty “diet foods” and a 2 gallons of water all day for 6 days of the week and then binge on a ton of that southern goodness that you see pictured above.
Sunday – Friday I am basically sick to my stomach eating nothing but:
1/2 pound of “dry as a bone” Turkey Breast:
4 to 8 “nasty-a*s” egg whites:
And a “BPA plastic polluted” bottle of water:
Look, there is no arguing that eating like this makes me SUPER lean, super fast.
But, I’m kinda getting sick here! I’ve really got to force myself to choke this stuff down and am beginning to dread meal time.
So, I need your advice… please!
What are some better options for eating “lean foods” that don’t taste as dry and nasty as this stuff?
Do you have any good recipes that I can use to make this stuff any more palatable?
What do you eat when you’re looking to lean-out?
Just add your comments below. Thanks for your suggestions 
Strength Training
May 6, 2010
1:23 pm
Um yeah! Squeaky Gourmet! You will love it, look over my blog for some recipes there and of course you can see more of it on the look inside feature on Amazon.com.
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leanhybr Reply:
May 6th, 2010 at 3:28 pm
Thanks Moe
I can’t wait to check it out!
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May 6, 2010
1:29 pm
squeeze a lemon in that water, or an orange.
a touch of salt or pepper sure would help those egg whites.
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acie Reply:
May 6th, 2010 at 1:34 pm
HOTSAUCE on everything
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Parker Reply:
May 6th, 2010 at 3:31 pm
agreeeeeed haha
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Rob Reply:
May 6th, 2010 at 3:38 pm
the secret ingredient right there…..And for anything sweet , that hot sauce wouldn’t go with, add cinnamon….Hot Sauce and cinnamon, that’s all you need
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Tobias Reply:
May 9th, 2010 at 10:18 am
Cinamon is great at helping to regulate sugar and insulin. Great choice.
supreme Reply:
May 6th, 2010 at 11:47 pm
thats the only way!!!!
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Marco Reply:
May 6th, 2010 at 2:32 pm
Adding lemon or orange to the water basically makes it purposeless as the fructose will trigger insulin production. You don’t want to do that.
But I dig the hot sauce on everything
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JP Reply:
May 6th, 2010 at 3:56 pm
Actually, fructose will not cause an increase in insulin, and may actually have the opposite effect. (Here’s a link to an article in The American Journal of Clinical Nutrition: http://www.ajcn.org/cgi/reprint/79/4/537 ) I doubt that squeezing a lemon or orange into a gallon of water adds enough fructose to really have any effect anyway.
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Brandon Cook Reply:
May 6th, 2010 at 7:06 pm
I agree. It won’t spike insulin… but it will help make the water more alkaline which is a good thing!
May 6, 2010
1:30 pm
Elliott,
Add a few roasted veggies to you turkey breast and a low cal, whole wheat wrap with a splash of vinegar. That will mix it up a bit.
And,Grill the turkey lightly and add some pear infused balsamic vinegar-just a little-for flavor
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leanhybr Reply:
May 6th, 2010 at 3:29 pm
That sound tasty! Thanks Matt.
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May 6, 2010
1:36 pm
Marinate the turkey breast in a non fat no sugar baste
scramble two eggs and 4 egg whites with a little chopped up spinach and onion
and a pinch of cajun seasoning or a little salsa
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May 6, 2010
1:37 pm
Cinnamon, Chile Powder, Cumin, and any high heat spices will help with flavor, and are also known to help accelerate your metabolism.
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May 6, 2010
1:39 pm
Well, as for the eggs, try a little salt and some cumin(I do this sometimes)…or dill or some lemon pepper. That would probably help out the turkey too. Experiment with some dried herbs to find what you like.
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May 6, 2010
1:40 pm
Just in general, use spices to liven it up, especially on the turkey. Doesn’t hurt to play with your food a little too… roll up the turkey, cut it different ways, get creative. Sometimes I pretend I’m in a concentration camp and just glad to have anything to eat… and anything tastes better.
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leanhybr Reply:
May 6th, 2010 at 3:30 pm
“Sometimes I pretend I’m in a concentration camp and just glad to have anything to eat” — wow, that sounds like a powerful tool!
Thanks Bob!
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May 6, 2010
1:40 pm
I never thought I’d go for it, but microwaved tilapia with either lemon or seasoned salt-substitute is actually pretty decent, fast, and fairly cheap. My wife started buying tilapia fillets by the case at a nearby Mexican grocery store.
Of course, the best option in my opinion is still to grill up 5 or 6 pounds of skinless chicken breasts once a week. You can eat it by itself, but it’s also great cut up on a salad with just garlic-vinegar for dressing.
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leanhybr Reply:
May 6th, 2010 at 3:30 pm
Thanks Wyatt!
I haven’t owned a microwave in over 7 years… but I can try that in my toaster oven
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May 6, 2010
1:41 pm
I am also interested in this. Recently I cut down to 7 percent bodyfat and for 12 weeks my diet consisted of eggs, chicken, salmon, almonds, berries, green tea, water, broccoli, fish oils, olive oil, avacado oil, chocolate metabolic drive protein shakes, cottage cheese. Some mornings I ate oatmeal for extra carbs. I had a cheat day every week where I ate whatever I wanted followed by a fast day where I just drank water and BCAA tablets. The cheat day helped keep me sane.
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May 6, 2010
1:44 pm
Just increase aerobic workouts, running, punching bag, taking a lot of water and some L-Carnitine….
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May 6, 2010
1:46 pm
a little tip i think, just experiment with a few things in your kitchen with all meals, never know you could create a healthy gem of a meal!
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May 6, 2010
1:51 pm
I’m working on the same, and a lot of turkey and eggs here too. Hot Sauce is my best friend, along with some mustard. Low or not calories with those two and the capsaicin and mustard should speed up metabolism a little.
My new favorite meal is Rotel Chicken. Just throw some chicken breast (or turkey) in the crock pot along with some black beans and a couple of cans of hot Rotel. Let that cook for a few hours and serve that on top of a bed of brown rice.
Good S**t. High protein, low fat.
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May 6, 2010
1:54 pm
Bud touched on it, but not too deeply. When eating like that, seasonings are your best friends. If you sign up for the newsletter at paleocookbook.com they send you a free guide to herbs and spices, which can make anything taste better. Also, maybe up your veggies a little bit. Aside from just bringing new flavors to the mix with just a few more calories, they usually can make food a little colorful. That may sound a little strange, but quite a few people have said that food tastes better if it looks better (something about all five senses being interconnected in some way). You eat with your eyes first, so try to make it look a little better.
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leanhybr Reply:
May 6th, 2010 at 3:32 pm
Nice! Thanks for the resource Brandon… I’m going to check that out.
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May 6, 2010
1:58 pm
Herbs and spices is all I can think of, they can add a lot of flavor with little or no fat or calorific value.
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May 6, 2010
1:58 pm
Long ago before we lived in an era of plenty frsh food was scarce and lean meats were even scarcer. We had to season what we ate with herbs and spices so that the nutritious food – such as it was – was patable enough to make it to our stomachs. I suggest spicing up your foods. When I eat a chicken breast I season it with steak seasoning – just sprinkling enough on the cooked meat to give it a “kick.” When I eat egg whites or egg beaters I sprinkle on dill weed and a dash of garlic salt. As far as plastic-polluted water I am not sure what you can do. I use bottled water from the local water sales outlet where they use reverse osmosis and ultraviolet to filter it as it gets dispensed (we buy 5 gallons at a time). But the plastic is still there. But it is a polycarbonate – kind of like “lexan” rather than that nasty soft plastic that water and milk are sold in these days. When I was young we used glass water bottles. But if the choice is tiny pieces of glass versus plastic I think I’l stick with the plastic. Maybe you can use your own polycarbonate jugs at your local supermarket or filtered water seller and fill them yourself – it is a LOT cheaper than the soft plastic you buy for 60 cents to a dollar per gallon – and no nasty plastic taste.
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leanhybr Reply:
May 6th, 2010 at 3:33 pm
Thanks Bryan! I’m thinking about adding a reverse osmosis filter to my home water supply.
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May 6, 2010
2:02 pm
You can do tuna, right in the can, with lemon juice and black pepper
i do two fried eggs every morning, with spinach, ham or turkey, red peppers, oilve oil in the pan, after my shredded wheat of course..
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May 6, 2010
2:04 pm
hi Elliot… just get this book from the link: http://www.anaboliccooking.com/
it has a lot of delicious recipes
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May 6, 2010
2:05 pm
Morning Elliott, About that dry chicken, put some veggies in the alumminum along with the chicken and a touch of pure olive oil, some garlic and pepper. When you serve it sprinkle some lemon juice on it, that should give your try chicken or fish some added flavor. About your eggs why just eat the whites, I hear the yellow is needed to help the protien in whites work better. You don’t eat eggs every day so you don’t have to worry about what people say about the ( the Yoke and colesterol ). Above Bud said to add a squeeze of lemon to your water, that works great I also like my water very cold so it can feel more pleasurible. Elliott I love to eat as well, so I never say Diet, just don’t eat the wrong foods that often and have small protions when you do. It’s best to get rid of the carvings when they come because you will find to eat more when you do. After you indulge yourself make sure to get back on your training… Herc.
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Marco Reply:
May 6th, 2010 at 2:39 pm
Well I don’t agree about the eggs, to the level required by Elliott, eating 4 eggs a day or more does definitively add to your cholesterol level, especially because he is eating them every day – and you want to do that. You don’t want to eat more than one yolk a day. Without yolk you lose all of the cholesterol and half of the protein and some of the amino-acids which are not present in the white – notably the BCAAs – there is nothing else that you lose apart from word-of-mouth myths. I would add one yolk mainly for taste and is more than enough for you BCAA needs. If not, just add a glass of skimmed milk. That provides all the BCAA needed without stupid and expensive pills or raising your cholesterol with yolk.
Also I would add the olive oil only after the cooking and raw on the foods. Olive oil (especially the “extra-virgin” type if you can get it where you live) is fantastic when raw, but becomes a bad trans-fat when heated more than 60 C, so you want to avoid cooking it at high temperatures in the owen or fry.
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May 6, 2010
2:08 pm
I dropped a lot of weight fast on a diet my brother (a chiropractor) gave me, and it’s a lot more forgiving than most others. The basic rules: all the salad and vegetables you want; 1-2 pieces of fruit per day at most; meat (red meat at least once/week); eggs; dairy; nuts. You don’t have to count calories or portions. But you must be absolutely strict about no sugar, artificial sweeteners (which trigger the same hormones as sugar), fruit juices, or starches. The one exception: you can eat rice cooked the right way. Dry fry the rice over medium heat until it turns opaque, then steam it normally (you’ll probably need to shorten the time a bit). This evidently changes how your body processes it. i think you were supposed to avoid caffeine as well, but I don’t have the book handy to check on it. The point is to control the release of insulin. On the average, people lose about 8 pounds doing this. In my case, it was more like 15. Try it for at least two weeks, after which you can gradually add in some other foods.
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May 6, 2010
2:12 pm
I do my best to stop eating after 6.45pm and the excercise consists of lightweight until failure, 5 sets for large muscles and 3 sets for small muscles. the excercises are supersets with opposing muscle groups eg. bicep curls to failure superset with tricep kickbacks etc. and chest might be incline DB press superset with pushups. i try to drink 1 gallon of water a day. oh yeh and dnt forget to do a 9 – 14 exercise circuit. that helps as well as doing plank. i was toold by a male model that plank burns fat. well thats it for me. please help as well, as i jus want to shave approx. 8-9 inches of my waist n il be in perfect shape. Thank You for any assistance. Hope mine was helpful. Cheers!
GOD BLESS
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May 6, 2010
2:18 pm
Tuna + Quark (quark is sour-cream-like, NOT the cheese. Good source of kasein)
I usually just gobble it down, but my workmate has been experimenting with adding smalla amounts of mayonaise, onions and other stuff that gives more taste. Add a couple of small baby-carrots for crunchiness perhaps.. Tuna+ cottage cheese also works in a sandwich.
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leanhybr Reply:
May 8th, 2010 at 1:51 am
mmm… Quark sounds good!
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May 6, 2010
2:22 pm
Try some zesty Italian dressing as a rub on marinade. It gives a lot of flavor and keeps the juices in the chicken. Also, I use a “flavor-wave” oven that really helps keep the meat juicy and cooks real fast!
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May 6, 2010
2:22 pm
Go to hacres.com; they have tons of great recipes for healthy lean foods that are delicious, and not boring.
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May 6, 2010
2:24 pm
I frequently add pickled jalapenos to spice up my protein. Another option is to bake chicken with Red Hot. Or…ground turkey breast is another great protein option. Cook with onion, cilantro and fresh diced jalapeno. Can also add fresh spinach greens.
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May 6, 2010
2:26 pm
Elliot, Pace Picante Sauce is my best friend when it comes to eating uninspiring foods. I use it on eggs – fried, scrambled, soft/hard boiled – potatoes, meats and fish of all kinds. Mix Pace with low fat plain yogurt to make an excellent sauce. Tastes great and adds some nice color to the food you use it on. Low fat, not too high in sodium, and delicious.
I like Brent’s Rotel chicken suggestion as well. I will try that one myself.
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May 6, 2010
2:33 pm
meat, fish, eggs, vegetables and fruits of all kinds. carb-rich foods after workout only! if you cant do enough with that and spices you should consult your wife and have some cooking-classes with her as your teacher.
vinegrette for sallads is another tip. mix oil, vinegar, salt and pepper and pour it on there.
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May 6, 2010
2:34 pm
During the spring & summer, you can have some mustard greens. Most spring and summer collard greens are bitter, so you’re better off waiting until fall when the first frost comes to get some collards.
Throw a ham hock in the pot with them (for flavor), and cook the mustard down until it’s dark green. Also, mustard cooks down to about half the volume of what you put in the pot, so get a big pot!
Hot pepper vinegar is always good on greens, though you have to leave off the fried cornbread until Saturday.
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May 6, 2010
2:35 pm
Hey Elliot,
I definitely agree with the comments above that adding spicy and flavorful seasonings to your bland meats can both enhance flavor, as well as speed up metabolism. I would also recommend adding some lean red meats into the mix, such as bison and venison. Bison meat is extremely lean, and if cooked properly, it is juicy and delicious, which will blow your dry turkey out of the competition. In addition, don’t forget about your vegetables, especially the green cruciferous ones. I absolutely love making Thai style curry with a medley of vegetables, light coconut milk, and curry paste. Good luck with your efforts not only in the gym, but in the kitchen as well!
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May 6, 2010
2:38 pm
Of-course there’s hundred times better tastier foods. I purchased Dave Ruel’s( The Muscle Cook) Anabolic Cooking Book not too long ago. It’s brilliant. Especially the deserts. I’m becoming leaner still and losing fat with these foods. I also follow Empowered Nutrition Meal Plans foods and Joel’s Cheat Your Way Thin system. I tend to mix it up every couple months. But for recipes, Dave Ruel is the way to go. I suggest contacting him and make a deal for your subscribers. You won’t regret it.
And You Welcome!
Hehe.
Take Care
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May 6, 2010
2:40 pm
Damn, that looks nasty :s It can’t be worth it man… I eat as a beast and I’m still lean as a mofo
Anyways, good blog mate!
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May 6, 2010
2:43 pm
Elliott,
I had retired from the Marine Corp 2/29/2004 so I am not as active as I once was. But I still eat the same meals, just in smaller porions. I also have to walk or run more just to keep the weight off. I am only 49 year old and due to the injures from being in the military I still have to do just to keep from being over weight. I had written to you a week ago about your Lean Hybrid muscle club and the question I had was on your page you have categories for to buils muscle and I looked at the 100 reps. It tell you to do 4 set of 25 reps of a weight. Is that how some of the lifter on that site benchpress 315 for 30 reps and one that bench 595 for 23 reps. Because I tried it and now I can’t bent 185 for 5 reps. So how did these guys push that weight that many times? I have to keep work out to keep from gaining weight. Hope that helps you out.
Thank you!!!
Bobby
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May 6, 2010
2:52 pm
http://www.themusclecook.com/home/
I would say this guy knows his stuff
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May 6, 2010
2:59 pm
yeah, i got somthing for ya, go to MensHealth@rodale.com and subscibe to their free account . they have quite a few good and heatly recipes and how to shop once and eat for a week. that way you can eat healthy and a good varity with lossing that fat. good luck with keeping lean elliot. also try some shake and bake on your chicken it’s good and easy to do. have some mixed veggies and a salad with it and watch the fat go away. plus try some other spices that you may like by adding them in the shake bag. also get some low suger hi c packets and add a little to your water ( not the whole pack ) . also freeze half your water the night before in your bottles ! so you can refill your bottle and have some ice in it. that condenses the bottles and that slows down the release of the bpa’s . when the bottle gets warmed up switch it out with another one and put it back in freezer.
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May 6, 2010
3:07 pm
Try adding Elk meat or Buffalo. We have been able to find it here in Idaho and Hawaii,Colorado,Montana and a few other places. We like Elk the best!
You have to add oil or grease of some kind because they are extremely low in fat. We use Coconut oil.
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May 6, 2010
3:10 pm
Quinoa (pronounced Keenwa) Is a great change! It is a grain from south america and it has more protein than any other grain. It is gluten free! I love it with tuna or fish. It needs some spices, I like Tabasco on mine. It is slightly crunchy when cooked properly.
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Brandon Cook Reply:
May 6th, 2010 at 7:11 pm
I agree Quinoa rocks! Although, it is not a grain. It is actually a seed and known as a pseudo grain. Just FYI.
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May 6, 2010
3:14 pm
Organic tomato puree, herbs, salt, pepper, garlic make a great addition to most meats without adding a ton of extra calories in the form of “dry carbs”.
just generally experiment with fresh herbs and veggies and it turns out great most of the time.
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May 6, 2010
3:15 pm
try oregano and basil as extras to help the flavour also baste the turkey with a litlle olive oil and apple vinegar. But if you stick hot sauce on it you wont taste them.
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May 6, 2010
3:31 pm
I am not sure if you like avacados but they are a great addition to a diet. Avacados aren’t the best tasting fruit/veggie/seed whatever its considered but I love avacado and I make some really good gucamole. I use my gucamole on turkey burgers which takes away from the dry as bone turkey.
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May 6, 2010
3:36 pm
I eat the same foods when I’m cutting as I do when I’m bulking. I just eat a little less of them! The only thing I really cut out is peanut butter, but I still eat almonds.
Screw this “diet foods” BS, you’re just making it more painful. Eat your plate of greasy slop, just leave about a 3rd of it or whatever.
I might eat 3 slices of Pizza instead of 4, or eat 4 slices with thin crust instead of deep pan. The beauty of eating 6 meals a day is you can create a deficit without noticing it. Might be as simple as leaving out the mayo on a sandwich.
Somehow I think you know this already and are just checking the reactions of your loyal troops.
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May 6, 2010
3:41 pm
Hey mate, I don’t really eat nasty fat loss foods. I eat stuff like sweet potatoes with an omelette with tomatoes and yellow bell peppers, brown rice with loads of stir-fried veggies and salmon, and fruits. I think you might punch ne into oblivion if you continued reading on, as I’m about to say that I do intermittant fasting along the approach of Martin Berkhan’s leangains. It’s a daily 16h fast and 8h feeding window. I have all my calories during that 8h window. It’s helped me stay lean while eating what I love. I just feel that fitness is all in the mind and I don’t really do much peri-workout nutrition, though I try to fit in a pre-workout meal, then train, then post-workout (largest meal), then dinner. Yeap. Just a unique approach that I was hoping you might like on the blog!
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May 6, 2010
4:17 pm
You could add flavored BCAA’s to your water – adds taste plus needed aminos. I also like to add some non-trans fat mayo and mix that with a can of tuna.
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May 6, 2010
4:39 pm
Instead of egg whites, have the yolks and add some veggies and make an omelet and add some goat cheese. To me nothing beats some grass fed beef along with some peppers.
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May 6, 2010
4:57 pm
trade the turkey for fish (i cook Talapia, wrapped in aluminum foil with Mrs. Dash and lime juice) pound for pound. Add some garlic mashed cauliflower (yeah, cauliflower, just trust in the madness, no butter) to the 2nd and next to the last meal of the days. make sure with the aluminum foil, you make more of a pouch kind of thing (a sealed up pouch keeps the fish juicy) 10-12 minutes on the grill, medium to low heat. Mashed cauliflower made the same as mashed potatoes, except no butter, add garlic to taste. Put all the fish fillets together in the same aluminum pouch, make enough for six days all at once (takes a big pouch), but you can portion this out and you’re done for the week.
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May 6, 2010
5:05 pm
I can’t stand eating only “healthy” foods for fat loss….so I fast intermittently. I highly recommend it!!
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May 6, 2010
6:18 pm
Egg whites? I’ve always had trouble understanding why people dont use to whole egg. You want the yolk!!! Ive recently changed my diet to 45% fat, 30% protein, and 25% carbs and I feel stronger plus I am loosing weight. If your going for fat loss I recommend lots and lots of healthy fats which help with fat loss.
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May 6, 2010
6:21 pm
Hey elliot,
it help me as i have had thoose before. but in general experiment with veg’s and spices. btu like i think others have said it helps with matabolism too 
I’m not one for eating these kinds of foods but i have had my experience and one of the best ways I found was adding say some spicies or something like lemon juice to your drink mabye. and especialy with thoose eggs…make it scrambled
go for it Elliot love the blog poeple have go really good ideas and comments. you go all the support you need dude
best of luck with whatever you take
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May 6, 2010
6:30 pm
Greek salad – cucumber, olives, red onion, tomato, peppers, olive oil and vinegar and some oreganum with some pieces of fetta
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May 6, 2010
6:34 pm
Hey guys well for breakfast I always eat this omelet because it feels really yummy to me :p
Breakfast: 5 egg whites + 1 egg whole (uhmm you guys should probably double this ) mozzarella cheese made from buffalo milk if possible cos that’s the healthiest choice
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Lucky Reply:
May 6th, 2010 at 6:55 pm
Whoops I accidently posted before finishing :p
to continue:
some lean ham made from turkey or chicken
a bunch of natural spices I like to use oregano a lot
some low fat cottage cheese
I scramble the eggs with about 3-5 tsp of cottage cheese and various
spices, cut the mozzarella into thin slices, pre heat the pan and then I use a piece of natural butter to wax it over a pan in a thin layer, pour the eggs
on it, then sprinkle it with mozzarella and tear about 3 slices of ham
on it too.
This is something I do for like 4 meals, I eat it throughout the day:
and put
get a big pot fairly tall and put some extra virgin olive oil just enough
to cover the surface of the bottom, cut an onion or two and put it on
that cover the pot and heat it up until the onion starts to turn brown.
In the meantime you should have peeled plum tomatoes ready, you can buy them in the can but you have to be certain they are natural not processed
with ingredients you can’t spell at the label. Ok, all you have to do is pour
the peeled plum tomatoes on top of the onions when they start turning
brown, reduce the temperature to minimum stir it up every few times,
stir the onions at the beginning too so they don’t stick to the bottom. Ok,
now you can cut the peeled plum tomatoes before of while they are in
the pot, just cut them into bite size pieces and you leave the mixure
like that for 15 minutes while you cut 2 of those little heads of garlic
not two whole garlics just those two petals, cut them tiny
that in after 15 min and stir and wait for another 15 min on very light
heat.
P.S. of course you can add spices as you like to this too
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Lucky Reply:
May 6th, 2010 at 7:00 pm
Oh I forgot hah I mix that sauce with brown rice and tuna cos all you can feel is that delicious sauce, you don’t even feel the tuna
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May 6, 2010
6:35 pm
Stop eating “dead” foods. Instead eat “living” foods. Living food is raw food.
Make the transition from a dead food diet into a way of eating that incorporates
more alkalizing, enzyme rich, energy producing “living” food.
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May 6, 2010
6:42 pm
John berardi’s gourmet nutrition
and yeah, it ain’t easy eating clean, but like a friend said to me, if it’s important to you, you do what it takes to get there.
Hope i can be something like him,
http://www.bodybuilders.com/tommy_tucker.htm
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leanhybr Reply:
May 8th, 2010 at 1:44 am
Awesome! Thats Tommy Tucker, he lives in my city and trains at my gym from time to time… small world
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May 6, 2010
7:09 pm
I have been doing the Paleo diet on an 80/20 split –80% strict paleo and 20% are whey isolate shakes post workout– I grill almost all my meats and usually brush them with olive oil, I steam all my veggies and use berries and other fruits and nuts as my reward/desert– I have been doing this since april 1st 2010 and the results are staggering–I am leaning out big time while maintaining good muscle–my recovery is off the charts, my joints have been feeling better. I am stronger also and my sleep patterns are better–which is huge for me. i now view food as fuel and not food–I literally have transformed so much in the last 5 weeks that screw going back to any other nutritional plan. Aprril 1st I was 188lbs and 14% BF now am 178lbs 8% BF and my training hasnt changed and I am 43yrs old so the proof is in the pudding. I dont do hard boiled eggs I scramble mine in olive oil—much better
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May 6, 2010
8:07 pm
Check out the guys at steppingstonenutrition.com.
They have a ton of great food choices and
recipies.
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May 6, 2010
10:06 pm
I eat a lot of turkey and chicken and the egg whites, so what I did was google some diet recipes online and then I make my shopping list. Giant super market is the best place to go for everything vegan, and its cheap. Oh and throw some fish in there also, to switch up your menu.
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May 6, 2010
10:32 pm
greek version: boiled eggs, fetta cheese, oregano, cinnamon and olive oil…
mashed up!!… grossly perfect breakfast.
Japanese: 4 eggs, splash of soy… hot ass pan… then make consecutive thin and rolled layers of ‘omelette’… japanese egg cake…
fresh salads with raw everything , use all the standard ingredients incl beans and broccoli and nuts and goji berries and avocado and olive oil …. then used as a bed for raw salmon!! add oregano and cinnamon and seeds u like.
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May 6, 2010
10:37 pm
Elliot I eat Sushi raw fish no rice, no seaweed no soysauce, just salmon,tuna, or yellow tail, alittle pricy but I know where you are coming from and I get to that point where I just can’t swallow anymore boring dry plain ass food anymore… I have to make some big sacrifices to do so but what else is there. If we ain’t sacrificing then we ain’t achieveing….
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leanhybr Reply:
May 8th, 2010 at 1:45 am
mmm! I have been getting the seared tuna at a local market laterly… good stuff. Thanks Lonnie.
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May 6, 2010
11:04 pm
Hi One thing is to cut the slat out! Use Granulated Garlic and other herbs and spices that has no slat.
For Quality Water you can count on a Multi-Pure’s Drinking water System.
http://www.multipure.com or Call Customer Service 1-800-622-9208
Stay Healthy
Felton
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May 6, 2010
11:10 pm
Omlette. egg with mushrooms, tomotoes, spinich, snow peas and maybe you could add some broccoli or cauliflower to it. I have that every morning for breakfast.
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May 6, 2010
11:14 pm
WOW! You guys are awesome… thanks for sharing. I’m gonna do some more research and look into the resources that many of you suggested. I’ll let you know how this works out
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May 6, 2010
11:34 pm
My basic advice comes straight from an MD I call it the 20/200/2000/day diet. That stands for 20 grams of fat, 200 grams of carbs and 2000 calories. The only flexability is in the foundation of 20 grams of fat if you live in a colder climate like anywhere above The Mason Dixon line you are allowed 25 grams of fat in the winter.
With that little fat forget about frying. Grilling is ok, baking, boiling or broiling is better. Other then that white meat is better then dark; so forget about fried catfish (it’s a bottom feeder anyway)grilled would be ok if you must baked is better. Avoid the breading because it soaks up and holds the fat from what ever you maybe shaking and baking.
Look for the words “Fat- Free” when shopping and read the MDR(minimum daily requirements) labels on packages (if you buy processed food; because you do not want to waste calories with high fat. 20 grams of fat is 6 grams a meal(if 3 meals/day) and 2 grams for a snack, 200 grams of carbs is 60 grams a meal (if 3 meals/day) and 20 grams for a snack,2000 calories is 600 per meal (if 3 meals/day)and 200 for a snack. Remember the 4 food groups ;especially the green leafy, yellow vegetables and fruit(it will help your body eat up the flab that MAY develope and add the rips, cuts and shreds because this diet melts the fat away I’ve lost a pound a day on it and the skin is so tight I look 10 years younger.
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May 7, 2010
12:12 am
Whats this about Olive oil turning to trans fat if heated? How am I supposed to keep things from sticking. I thought I was using the healthy alternative. It seems everything is bad how does anyone know what to eat.
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Tyler Reply:
May 7th, 2010 at 4:56 pm
Hey, thats actually a myth. I was worried about it to and did some
research. Here is a good article about it. It does turn into a trans
fat if heated but you wont be able to heat it high enough in your kitchen.
http://www.choosingvoluntarysimplicity.com/does-heating-olive-oil-make-it-a-trans-fatty-oil/
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Todd Reply:
May 8th, 2010 at 12:24 am
thanks man thats great!
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May 7, 2010
1:17 am
Hey Elliott,
Try adding a little Best Foods Low Fat Mayo (it’s actually the best one but ONLY Best Foods, the others are NASTY) and a yolk with a few egg whites…throw in some diced black olives and mash it up on a slice on whole grain bread with lettuce…seriously good egg salad sandwich
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leanhybr Reply:
May 8th, 2010 at 1:46 am
Thanks Kevin… I love mayo
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May 7, 2010
3:00 am
Try some Quinowa ithas protein and fiber, use chicken stock at some veggiesm i like black beans, corn,and tomatoes with a littlt EVO and badamic vinegar.
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Brian (BK) Reply:
May 7th, 2010 at 4:57 am
I know how you feel. I cook most of the meals for my son (15 yr.) and I. Oatmeal mixed with fresh fruit and turkey bacon. Hardboiled eggs (HBE) we use Classico Pesto (Traditional and Sun-Dried Tomato). Pesto-fresh basil, garlic, Parmesan cheese, pine nuts and olive oil…I see a few fatty acids here. We use a lot of Mrs Dash’s herb mixes! I have found that using a dry rub (Mrs Dash or Webber spices) on turkey, polo (chicken) and fish gives great flavor! Season, cover dish and place in frig at least three hours (I do mine the night before) before grilling or putting in the oven is great
. Webber also has some great spices my son loves the Veggie Grilled after we steam our veggies. Tuna with Mango Lime Seafood works too. We do the grass fed beef and or bison once a week. Careful both cook in about have the time as grain fed. As far as H2O spent $150 on a filtration system (10,000 gal 99.97 cont free), you do the math (http://www.thebestwaterfilters.com/under_counter_systems.html) I’ll post more later for now I need sleep! Stay strong Bra!
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leanhybr Reply:
May 8th, 2010 at 1:47 am
Nice! Thanks BK
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May 7, 2010
3:56 am
Though its a little time cosuming, I have a really great, high protein, alternative to those plain old hard boiled egg whites. First, shell the hard boiled egg and cut it in half. Next, take the yolk out. Take a can of tuna, mix with a little hot sauce and spoon a little of the mixture into each half of the hard boiled egg. You should be able to yield the whole dozen eggs with tuna. Enjoy.
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May 7, 2010
6:51 am
i put cajon seasoning on my diet food. yummy.
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May 7, 2010
8:12 am
Firstly I understand that it is difficult to digest egg whites witout fat, which is provided by the yolk. so I would say you should eat your eggs whole. Next, BPA and plastic thing is supposed to have an active “ingredient” that when ingested will tend to mimic the female hormone,estrogen. Please stick to all natural and wholesome foods. As for exercise I suppose you would do well with resistence cardio.
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May 7, 2010
8:26 am
try mixing the turkey with the eggs adding some olive oil and low fat cottage cheese and eat that during the day its much better than eating it on its own
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May 7, 2010
12:37 pm
You’ve got to lightly season that chicken, or even marinate it in a little hot sauce overnight, and sear both sides until golden brown in a HOT PAN. Roll back the Heat to medium and finish cooking until the internal temp hits 165 degrees. Your chicken will never come out dry or flavorless again.
Food thermometers can be found for cheap at most grocery stores. Also trying to cook you chicken, or any kind of meat for that matter, in a cold pan will definitley let all the valueable juices escape and the end product will resemble something that has been boiled.
Lemon, lime, or Orange squeezed into the water is great. Does not spike insulin, and adds vitamen C. I even add a pinch of salt to help restore electrolytes. Homemade Gatorade!
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May 7, 2010
1:02 pm
By the way heating olive oil does not turn it into a unhealthy trans fat.
“Trans unsaturated fatty acids, or trans fats, are solid fats produced artificially by heating liquid vegetable oils in the presence of metal catalysts and hydrogen. This process, partial hydrogenation, causes carbon atoms to bond in a straight configuration and remain in a solid state at room temperature. Naturally-occurring unsaturated fatty acids have carbon atoms that line up in a bent shape, resulting in a liquid state at room temperature.” from the following link: http://www.hsph.harvard.edu/reviews/transfats.html
I knew that heating most oils is NOT healthy and nutrients are lost, but true hydrogenated oils (transfatty acids) are produced a little different than just by heating, as the above excerpt desribes.
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May 7, 2010
3:16 pm
yummy turkey is healthy and water but eggs makes put on too much calories .if u eat eggs u got to workit out double at gym .
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May 7, 2010
3:17 pm
Seriously Elliot, SALSA, makes everything taste great, and is really healthy, no ”empty calories”
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May 7, 2010
4:59 pm
Elliot,
I feel your pain. I have done many diets that are egg whites, chicken, and not much else. But I started going into a more gradual approach so I didn’t lose alot of muscle (although it doesn’t have as much to do with food as people think and more about getting consistent muscle stimulus i.e. lifting heavy weights). But for my mornings I have carbs pre and post workout, it seems like you cut out carbs completely though…but just oatmeal with a scoop of vanilla protein powder mixed in and a banana. Makes the oatmeal a whole lot better, and its all great carbs. With my chicken I always season it in something…mix a little bit of olive oil in a bowl with the seasoning than slather it onto the chicken, I always grill it too, i think it tastes alot better grilled. Good luck with your bicep recovery and diet! Power to ya!
Tyler Taggart
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May 7, 2010
9:23 pm
Big salads with tuna, cottage cheese, spinach, lettuce and white cabbage, add anyting else to taste.
For the dressing: cider vinegar, sea salt, pepper, cayenne pepper and hemp oil
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May 8, 2010
12:29 am
Hi Elliot,
Do consider
- a generous serving of steak. minimum salt/seasoning with homecooked mashed potatoes
- baked/broiled fish and chips plus as-close-to natural mayo & tartar sauce
- theres all kinds of stuff you can do with the eggs, think the others have already hit on that part
turkey breast is nasty, please consider not eating it!!
=]
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May 8, 2010
1:38 am
Chicken breast coated with olive oil, then grilled until done. Then place grilled chicken onto aluminum foil and top with pico de gallo, and asparagus spears. Enclose the chicken, pico de gallo, and asparagus in the aluminum foil, and place back onto the grill on low heat for 7 to 9 minutes (until the asparagus is done), and then serve. The moisture from the pico de gallo and asparagus will basically steam in the enclosed aluminum package.
Use the eggs to make an egg salad using minimum amount of olive oil mayonaise, and your favorite pepper (red, green, yellow).
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May 8, 2010
7:08 am
I say go ethnic: the answer to your problems is Hummus:
1 can chickpeas drained
1 small yogurt, or about half a cup
2-3 Tablespoons Tahini paste (ground sesame seeds)
1-3 cloves garlic
Lemon Juice- I like lime instead, the juice on one whole lime, or half a lemon
2-3 Tablespoons of Olive oil
Salt and Pepper to taste
Hummus looks like babyfood, but the beans and the tahini make a complete vegetarian protein, and it tastes great on pretty much everything, I’d try it on the turky, or use it like mayonnaise and make a turkey club, I don’t know about the egg whites though, I think they might be a strange combination texturally. FYI, I like to double the garlic, and add lots of pepper when I make Hummus, making it spicy will boost your metabolism.
For the water: I like making herbal tea, it helps with the water plainness. Mint tea helps control gas from protein overload if that’s a problem, and it makes a great ice tea. I also like Chamomile (relaxing, stress reduction/sleep aid), and any of the Celestial Seasoning brand zinger teas (all good for you heart). Also, I’d mix it with juice. 2 parts water with 1 part juice is supposed to be a solution that allows both the water molecules and the vitamins and electrolytes from the juice to pass directly through the wall of your stomach and into your blood stream.
Other than that, I like a cook book called Muscle Chow by Gregg Avedon, it’s produced and marketed by Men’sHealth magazine, but it does have some good recipes. Also, home made anything has got to be better than store bought because you know exactly what’s going into it, if you can spare the time, try making your own whole wheat bread for that turkey club, or go to youtube and look up good eats mayonnaise, and learn how to make your own, you control what goes into it, so you know how healthy it is.
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May 8, 2010
6:40 pm
I’ve always managed to solve the lean meat problem by cooking the meat in an electric Grill (the ones that come combo on an upscale Microwave down here). It somehow uses the fat of the fowl to roast the skin and adds a great flavor to the meat before finally dripping to the collector pan. The meat smells and tastes superb and yet you don’t actually eat the fat.
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May 10, 2010
4:38 am
Elliott, I use the Foreman Grill for burgers. – MIKE
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May 11, 2010
5:17 am
Cut up the turkey breast and simmer it 20 minutes in a non-stick pan with 1 cup of Japanese ta-re (bbq dipping sauce). Put it on a big salad with the drippings, and you won’t even need salad dressing.
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May 11, 2010
4:34 pm
dude, make some old fashioned or steel cut oats and throw in some egg whites and a scoop of whey protein (any flavor)
chocolate whey and a couple tbsp of natural peanut butter is delicious !!
vanilla whey and some cinnamon is delicious too !!
…. you may never want to eat at a restaurant again
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May 12, 2010
8:55 am
….at the end of the day Elliot this is the life you (and me) have chosen and its one of many small sacrifices weve got to make to get what we want (in this case being lean).
I love weight-training, but sometimes the thought of all that hard work scares me to hell. I still do it though.
and anyway, once you get a taste of “greatness” (not my word(s)) there is SO no going back…
WHAT THE HELL IS WRONG WITH NICE TURKEY, EGGS and WATER ANYWAY?? ……DELICIOUS!
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May 13, 2010
12:25 am
Wow…. That looks wonderfully good. Why don’t you try: http://www.themusclecook.com ? Good luck.
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June 19, 2010
7:49 am
Mate!! You are a goose! How can you think you have to suffer these ridiculous eating patterns to keep slim? To know what diet is right for you, it helps to find out about your metabolism and why you put on weight. For example, I’m Syndrome X, details of which you can look up, but it basically means that I have to have a high protein diet and keep carbs to a minimum, but if you aren’t Syndrome X or don’t have a blood sugar problem, complex carbohydrates are great. There is also a whole list of free foods ie non calorie which you can include with any meal and some, such as tomato are fat blocker foods. MUFAS (mono unsaturated fatty acids) can be included in small amounts to any meal eg avocado, dark chocolate, olives, olive oil, pistachios etc. Sandra Cabott has great recipes in her Syndrome X book that you can fill up on to bursting point and lose weight, but there are other books with similar content. Lots of people swear by the kick start diet, which is on the Net. There’s a soup as the main part that you can have as much of as you want.
Do some research. Good luck and happy SENSIBLE EATING!! Btw, that meal you have pictured looks fuggly. I feel ill looking at it. Must be better in person. I’d say once/month for that one honey!
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October 28, 2010
11:18 am
Hemp protein powder (super high in fiber) and good old fashioned Upstate NY apples will keep you full for hours and hours!
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December 17, 2011
11:54 pm
I’m impressed, I must say. Actually hardly ever do I encounter a blog that’s both educative and entertaining, and let me tell you, you could have hit the nail on the head. Your idea is outstanding; the issue is something that not enough people are speaking intelligently about. I am very glad that I stumbled throughout this in my seek for something relating to this.
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