Time2Transform

Ok here goes my first attempt at posting more personalized blog posts rather than just a straight training log. Let me know how you like it.

Well did my weight check first thing Monday morning and I was up to 198.6, I was very shocked to see my weight this high already, but at the same time really pleased.

I’m well on my way to reaching my highest weight plateau ever of 112, this is the most I ever weighed and it was four years ago in college. It wasn’t a good weight for me then, bc it required me to lose a lot of my definition. I expect this time around to be much better, bc I’m putting on the weight with really clean food choices.

That leads me to the next issue my appetite is starting to die down a bit and I’m feeling much fuller after every meal. This is because it takes a lot more food volume to reach the calorie totals that I need to put on size when the food choices are kept so clean. However I’m gonna keep trying my best to keep the food selections clean, but as my weight goes up so will my caloric needs and I may have to sacrifice some of the clean food choices in order to actually be able to consume all the food.

This is a prime example of why I tell people that have a hard time not over eating to just attempt to eat the same amount of calories with all clean food choices. Most people do not realize how much food it would take for them to eat over their maintenance caloric levels if they utilize clean food choices.

So what are clean food choices? Well the staples in my diet have always been; eggs, egg beaters, oatmeal, chicken, lean ground beef, yams, brown rice, green beans or broccoli(basically any green vegetables). There are a bunch of other choices you could use in your diet, but these have always been my go to food selections.

If your like me and have a fast metabolism and really find it hard to put on any weight, bc you just can’t eat as much food as you need to(or you get full to easy) try this trick. Always try to finish your entire meal 20minutes after the first bite. It takes around 300minutes for your stomach to signal your brain and tell it your full.

If your the opposite of me and find yourself over eating often try eating slower or consume a medium size salad before you begin your meal. The volume of lettuce will fill you up quicker with out adding a lot of extra calories.

Well these are just a few of my personal nutrition tips and tricks hope you are able to utilize them to help you in your quest to reach your fitness goal.

If you have any questions please leave a comment bellow or e-mail me at courtneydukes@time2transform.com and I will do my best to pass on my knowledge.