Weight & Body Fat

- 81.9kg (4.8kg loss)
- 20.7% (4mm skinfold loss)

Dinner

Crab spaghetti.
- Crab meat (125g)
- Lemon juice (1 lemon)
- Wholegrain mustard (3 tsp)
- Sat & pepper seasoning
- Parsely (1 tsp)
- Spaghetti (100g)
- Olive oil for cooking (5g)

Dinner

Mushroom and onion risotto with steamed halibut. AMAZING!

- Porcini mushrooms (10g)

- Chestnut mushroom (150g)

- Red onion (1)

- Halibut

- Parsley

- Wine (40ml)

- Arborio rice (50g)

- Water + stock (250ml)

Soak the mushrooms in hot water for 10 minutes, then drain well. Heat the oil in a large, heavy based saucepan and add the onion. Fry over a gentle heat for 2-3 minutes, until softened. Add the mushrooms and fry for a further 2-3 minutes, until browned.

Stir in the rice and coat in the oil. Pour in the wine and simmer, stirring, until the liquid has been absorbed. Add a ladleful of the stock and simmer, stirring again, until the liquid has been absorbed. Continue adding the stock in this way, until all the liquid has been absorbed and the rice is plump and tender.

Roughly chop the soaked mushrooms and stir into the risotto.

Lunch

Average work lunch. This has to keep me going from 07:30-17:00.

Dinner

Made a lamb casserole.
- Leek
- Carrot
- Onion
- Mushrooms (75g)
- Beef stock
- Celery
- Tomato Puree (30g)
- Spelt flour (30g)
- Water (500ml)
- Lamb (200g)
- Garlic (2 cloves)

Heat 1 tbsp olive oil in a large pan then add the onion, carrot, leek, celery and garlic, and cook gently for 5 minutes, do not brown. Add the mushrooms and cook everything for a further 5 minutes then remove from the pan. Heat a little more olive oil in the pan, add the lamb (in batches if necessary) and brown all over then stir the flour in well.

Return the veg to the pan and add the stock and purée. Season and mix well. Bring to a gentle simmer and cook covered for 1 1/2 hours until tender, stirring occasionally.

Dinner

Sick of meat. I steamed some haddock in the oven with a teaspoon of water and wrapped in foil.
- Smoked haddock + tartar tartar sauce
- Rice
- Carrot
- Broccoli
- Leek
- Mini sweetcorn

Snacks

Been pining for some lamb lately and my favourite lamb combo has to be the kebab. 150g of diced lamb equating to 6g fat (3g saturated) and some veggies! Easy!

Salads

I used Quorn instead of meat today as I'm pretty bored of chicken and tuna. Quorn is virtually fat and sugar free and has nearly the same amount of protein as lean meats and requires no preparation. Chucked a boiled egg in there for good measure.

Weight & Body Fat

In eight days I've lost 3.3kg through clean diet and no exercise. I also measured my body fat at a disgusting 21-22%, a gargantuan departure from my usual 8%.

Snacks

Pitaya or dragon fruit is my fav fruit! I eat it because it tastes so good but it does have several health benefits.

Snacks

Rice cakes are pretty boring so snack-a-jacks are the next best thing. High in carbs but very low in sugar and fat.

Dinner

- Frying steak (grilled) 185g
- Wholewheat spaghetti 80g
- Kidney beans
- Chilli sauce 100g
- Usual veg
Beef is a good source of lean protein but I try not to eat too much red meat.

Meal breakdown:
Protein 45g
Fat (total) 4g
- Saturated 0.4g
Carbs (total) 35g
- Sugars 6g

Homemade soup

I had a feeling soup was easy to make and cheaper than tinned soup filled with preservatives and vegetable extract. My soup contained:
- Carrots
- Onion
- Garlic
- Vegetable stock
- Potato
- Olive oil
- Water
I'm lazy so I blended the onions and garlic in a blender and sweated in a pan with 10-15g of olive oil for 10 mins. I chopped the vegetables up and added to the pan with 1 litre of water and 2 stock cubes and simmered for 20 mins. I then re-blended and presto! Tastes fooking lush and has 50% more vegetables than Heinz!

My soup (per 400g):
Fat (total) 4g (Heinz 1.4g)
- Saturated fat 0.4g (Heinz 0.2g)
Carbs (total) 20g (Heinz 27.2g)
- Sugars 1.2g (Heinz 5g)

Dinner

My dinner for the next few months will always consist of the following:
-Brown rice 80-100g -or- wholegrain pasta 80-100g
- Loyd Grossman pasta sauces 100g
- Mini sweetcorn
- Asparagus
- Kale
- Spinach
- Mange tout
I never fry my vegetables but steam!
I like to variate my source of protein using chicken, fish or beef steak. I have this meal after training as the rice replenishes carbs at 30g per 100 and only 1g from sugars, the meat is lean protein for muscle repair and the vegetables acts as filler and has all that vitamin/nutrients bullshit.

Meal breakdown:
Protein 30g
Fat (total) 4g
- Saturated 0.4g
Carbs (total) 35g
- Sugars 6g

Snacks

-Raspberries
-Blueberries
-Banana
-Satsuma
-Natural yoghurt 100g (not dessert yoghurt laden with sugar)

Order of the day

I am going to try and keep some uniformity to this blog by posting the following info in this schedule/format:
-Torso pictures: weekly
-Body fat measurements: weekly
-Meals/food: daily/when I can be bothered
-Training: daily/when I can be bothered
-Daily nutrional intake: daily/when I can be bothered

Salads

As I am not training yet I will probably be on a reduced meal plan of only 4 meals a day. The day starts with muesli and lunch is normally a salad of some sorts. I will either use a tin of tuna or oven cooked chicken breast as these are vitually fat and carb free and packed with lean protein. Frying the chicken, using chicken with the skin on, using tuna in oil or using loads of salad dressing defeats the object of having a salad. I will normally use a dressing with less than 10g of overall fat and 5g of saturated fat per 100g and 10g of carbs and 5g from sugars per 100g. I typically use 50g-100g of dressing as dry salad is a bitch! As I am not active at the moment I have not added the amazing super food quinoa for clean carbs.

Breakfast

This will be my breakfast everyday for the next 6+ months. I eat muesli over any other cereal as its carbohydrate content is very low in sugars at 20g of 60g of carbs per 100g. Most cereals they will have give or take 40g of carbs from sugars! Muesli does have more fat than most cereals at 6-8g per 100g grams but a very low percentage of this is saturated.

I NEVER DRINK COW'S MILK! Cow's milk is laced with sugar and therefore I use soya milk. If you compare semi-skimmed milk to soya milk (light) you will realise skimmed has 4 times as much carbs (all from sugars). Most people will use 200-250ml of milk for cereal so that is 25g of sugar as soon as you wake up (excluding cereal)! It is all about complex carbs and not sugar carbs!

Then and now

Here are some pics of me at my training/fighting weight and my current fat boy weight. The skinny pictures were taken in July 10 and the fatty pictures taken in Jan 11. A lot of people will think I look too skinny in the first picture but I am at least 2 points above the underweight threshold on the body mass index! The reason why I look very skinny is because I do not retain much muscle due to my ectomorph body type and I never train weights. As I train to fight the main goal is to get as lean as possible for my height. As a rule of thumb a shorter person is lighter than a taller person and if a taller person can get as light as a shorter person they have a reach advantage.

Day one

I'm starting this blog so I can document my weight loss down to my fighting weight of 75kg. I am currently at 86.7kg; the heaviest I have ever been and clinically overweight. I have a habit of being very 'clean living' for 6 months and leading a very unhealthy lifestyle (by choice) the other 6 months of the year. My other reason for starting this blog is to help anyone who is interested in losing weight and hopefully show how easy it is (with a bit of dedication).