So, some background... From April of '09 to October of '10 I lost a total of just under 250lbs. I went from 426 on April 10th, 2009 (which was down from a scale-busting 440lbs. the previous summer, in July of '08 before I "got serious") down to 180lbs. on Oct. 23rd. 2010. It was exhausting, and excruciating.
I would alternate different dietary habits... I cut out all junk food right away (I was a potato chip fiend) and eventually cut out all drinking of alcoholic beverages. I stopped drinking diet sodas as well. At one point I was following the diet outlined in Waterbury's Body of FIRE and by the time I got down to 178 I was a ball of stress due to a lot of factors in my life work and personal.
I still wasn't pleased with how "flabby" i appeared in the mirror, even though the scale was showing me the progress and I was a lot smaller than I had been. I felt like shit all the time. I stumbled across this belly fat cure book by Jorge Cruise and decided to give that a try.
In it he talks about all these suguar-free, sugar-alochol options like ice cream and all this crap I hadn't eaten in over a year. Combine this with the holidays and me stressing the fuck out over work and personal life challenges and well... i blew it.
No excuses, really. The blame is on me... but here I am back at 220lb, up 40lbs in 6 weeks. I binged. Hardcore. i went crazy on every sweet, fatty junk thing I could find. Nearly every day. It was a complete collapse of the habits I had formed over the previous year plus.
In a lot of ways I don't even understand what happened, because I NEVER had a sweet tooth before. I was the salty foods guy.. fried foods, potato chips, pizza, potato chips, chex party mix at the holidays, chinese food... that was what got me to 440lbs in the first place. So WHY was/am I suddenly craving fucking pumpkin cream cheese muffins and chocolate smothered dates and raisins and anything else I can get my hands on? My doctor suggested that this was a "fight or flight" response to all the stress. A craving of fast, simple carbs.
Anyway... enough background. The real issue I now face is, obviously I want to get back to where I was the RIGHT way, and while I want it as fast as possible, I also don't want to wind up right back here in another 6 months. I obviously need a lot of work in understanding my relationship with food and how to deal with stress in other ways. Got it.
That said, I'm wondering if anyone here would offer advice / critique of my current diet to help me gauge how effective it will be for relatively rapid fat/weight loss. A typical day of eating goes like this:
3/4cup egg substitute with 1 slice of fat free cheese
1 slice low sodium toasted Ezekial bread w/ 1/2 tablespoon of natural, chunky peanut butter
1/2 cup of oatmeal w/ 1tblspn unsweetened cocoa pwder & 2 packets of Truvia
Small handful of almonds (about 5ish)
3 Egg whites
1 can Tuna (chuck light or white albacore)
1 tablespoon reduced fat mayo
~2 cups (or 3oz. Broccoli florets)
a full romaine heart bunch from one of those "hearts of romaine" 3-heart packages you get at Trader Joe's or other grocery stores. I estimate this to be about 2 servings, since most bags suggest there are six servings in a bag, and I use the whole thing in three lunches.
Then I either have 3 to 5oz. of baby spinach or 1 cup each of steamed zucchini and yellow squash slices.
Afternoon snack is usually a couple slices of deli turkey or a handful of almonds (again, roughly 5 or six, and sometimes I sneak in 1/2 tablespoon of peanut butter, too)
Dinner is 1 serving of Trader Joe's canned chicken (1/3 cup, which is 70 calories according the can) with mixed veggies (zucchini, yellow squash, green, orange, red bell peppers & red onions, 3oz. broccoli
Throughout the day, I drink about 3 quarts of water, several cups of green tea (Tazo china green tips) and usually have one or two 3-shot espressos mixed with hot water (i order the espresso and add the hot water myself because it's shockingly 50Â¢ cheaper than ordering an Americano) and chew anywhere from 6 to 10 sticks of sugar free Trident to help curb my sweet craving.
Resistance workouts right now are a little scarce, but I'll be adding in weights next week (my schedule right now just doesn't permit as I'm coming off a 2 week vacation and am chained to my desk at work) but for the most part it's 40-45 minutes of swimming every morning before breakfast (because I really love swimming, and don't want to give it up even when I do weights) and two or three 30min. walks at 3mph. during the day (i try to hold at least 1 work meeting as a "walk and talk" just to get in another walk).
Where can I improve, what should I be doing different?
The idea here is fat/weight loss, quick cutting. I'd like to drop 25 or 30lbs before deciding on what I want to do next in terms of weights training.
Any help/input you can offer is greatly appreciated.