Baked Buff. Chicken

ITEMS:

Chicken breast

desired spices

Butter spray

Frank's buffalo sauce

Hot sauce

Season the chicken and place it in a glass pan.  Spray butter and add hot sauce, pour Frank's buffalo sauce on the chicken.  You can make this ahead of time and let it marinate some, or place it right in the oven.  Cover the chicken with foil, bake at 375 for 25-30 minutes, uncover and broil for 5-10 minutes.  Serve with celery or any green

This is a no carb meal, but you may serve it with brown rice for the carbs if wanted.

NUTRITION:

The Chicken Breast has 130 calories per serving and the buffalo sauce has 5 calories per serving, and thats it for this recipe.

Churkey Cordon Blue

ITEMS:

Chicken breast

Sliced turkey

Cheese

desired spices

butter spray

egg white

whole wheat flour

flaxseed meal

butterfly the chicken breast open to look like a heart.  Feel free to pound it if desired.  Season chicken, lay cheese and turkey on chicken.  Roll chicken tightly on itself and secure with toothpicks.  Season both flour and flaxseed meal.  Roll the chicken in the flour, then egg wash, then flaxseed meal.  Lay cordon blue in a greased pan, seam side down.  Then spray butter on cordon blue.  Bake at 375 for 35 minutes.  Serve this with green beans or asparagus. 

This is a very low carb meal, but if you want it to be no carb, then don't bread the chicken, just roll it up then put it in the pan and spray with butter.

NUTRITION:

The chicken Breast has 130 calories per serving, the Turkey has 30 calories per serving, the calories in the cheese will depend on what kind of cheese you choose.

Now...

Now, that you have gotten my background and where I came from weight wise, I will enlighten you on some of the dishes that I have prepared.

Life style

So just changing your diet will help you cut a few pounds, but if you workout you will lose even more weight.

I work 12-hour shifts, 7-7, the following is my workout and eating schedule:

0445: Wake-up

0515: Get to the gym for cardio

0600: Eat a Granola bar and a protein shake with skim milk

0800: Old fashioned oatmeal with cinnamon for flavor

1030: Eat a meal of meat and carbs

1200: Gym for calisthenics and cardio, half an hour each

1500: small serving of fat-free sugar-free jello or pudding

1700: Eat a meal of meat and veggies

1930: Protein shake (if Im hungry)

2130: Sleep

I have lived this schedule as close as possible for the past 4 months and have seen awesome results.  Now my situation is kind of odd, I was only able to stick to this workout schedule for 4 days a week.  The other three days I had my daughter and wasn't able to make it to the gym, but I stayed on the diet.  Had I been able to workout everyday, I would have lost the weight faster.

progressive pictures

This is me in my semi-formal uniform around 180-185 pounds 

This is me on the golf course around 185-190 pounds

This is me recently around 174 pounds

Shopping list

So to start this diet, you gotta know what you can and cant eat.  When picking out food, watch the calories, fat, sugar, sodium, and carbs.  THIS IS NOT A LOW/NO CARB DIET, but you should try to cut carbs later in the day.  I try to only eat carbs early in the day and before I workout, that way I have time to work off the carbs throughout the day.

Meats:
Turkey
Chicken
Salmon
Pork
Veal
Veggies:
Green Beans
Broccoli
Asparagus
Peas
Peppers
Onions
(Basically anything green)
Carbs:
Whole Wheat pasta
Whole Wheat bread
Brown rice
Sweet potatoes

Old fashioned oatmeal
Spices:
Mrs. Dash
Pepper
Crushed red pepper flakes

Cinnamon

Paprika
Toppers:
Hot Sauce
Parkay butter spray

Frank's Buffalo sauce

Mustard
Post workout:

Granola bars

Oranges

Cereal bars

Random:

Egg whites

Kraft free mayo

Dill relish

Sugar-free Fat-free pudding

Sugar-free Fat-free jello

Some sort of Protein mix (I use Body Fortress)

Skim milk

Using this shopping list you can come up with a number of different recipes.

My goal is show you some of those recipes.

The start

So I decided to start this blog to give some ideas of how a person can lose excessive weight.  I started this diet back in mid-July.  I weighed about 195 pounds give or take a pound.  I was planning to attend a wedding in mid-August and my wife wanted me to wear my dress blues.  So, I decided that I needed to drop a few pounds to try and look a little better in my uniform.

A guy I work with, Micah, lost over 100 pounds with a very strict diet and basically living in the gym.  I wasn't able to put that much effort into this, due to my wonderful family at home.  He gave me a shopping list (that will be in the next post).  I took his suggestions of meals and ran down the shopping list and came up with some pretty awesome meals.

After the first two weeks I lost about 8 pounds, then I didn't really keep track but around the two month mark I had lost around 15 pounds then at 3 months I had lost 20 pounds.  Now, after 3 and half months, I have lost about 25 pounds, I weigh about 170 pounds give or take.  I have also lost 3 inches from my waist.  I am in better shape, feel better about myself, and all of my clothes are too big.