About/My Story

The “”Engineered-Nutrition” blog was started by someone who like you, perhaps has always had issues with their weight… well one day, precisely this day, the 12th January 2013 I decided to create a blog. Aged 24, very shortly to be 25 on March 20th and unhappy with the way I looked, I wanted to be able to take pride in the way I appeared both for myself esteem, and for the others around me who noticed I wasn’t really the same person anymore… its going to be a long journey and who knows how long but today that journey has started.

The background:

I’ve always had issues with my weight, and always carried the bulk of it around my abdomen throughout growing up. At one point, looking back around the age of 14 I leaned out… but after years being overweight, I still felt overweight. Mild body dis-morphia perhaps. Always feeling self conscious about my weight I always felt I had to be reserved in many ways. I met my partner almost 7 years ago in April 2006 and we’ve been together ever since, she doesn’t care what I look like but I knew I’d feel better and perhaps appear less self obsessed to my friends if I could look in the mirror and not want to turn away.

So I started university and at my biggest I was around 252lb and 40%+ bodyfat as you can see below:

2008 Snowdon

Over time I shrunk to 16 stone and I started training, over several months I dropped a lot of weight from January to October 2010. Immediately below is January 2010 and then underneath pics for a body competition on 1st October 2010. At my previous smallest I got to 189lb on the 1st October 2010…

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1st October 2010 1st October 2010 1st October 2010

Lightest

Lightest

After an accident at work I was unable to keep training, this in turn ended up with me not focusing on my diet as I was, I ended up just eating what I wanted whenever I wanted something and over time, 2 years 3 months down the line it leads me to where I am now, back to 240lb, with a body fat percentage of around 34.5%.

Just some stats and calculations at the start of this journey:

BMR
Age: 25
Weight: 240LB
Bodyfat: 34%
Height: 179.1CM
BMR calcs:

Katch McCardle: 1925 BMR= 370 + (21.6 * 71.58) where 71.58=Lean body mass in kg
BMR details based on :My fitness Pal 2600… suggests 2100 = 1lb per weight loss per week.

The diet:

I’ll be following a paleo/primal diet (trying to stick to Paleolithic) as much as possible but with keeping some numbers I want to hit with my macronutrients.

These are:

At least 1-1.5g protein per lb lean mass
0.4-0.6g fat per total lb mass
100g-ish carbs per day (no more)
30g fiber per day.

and this is not my own information but I’m not sure who to reference it to just yet so I’m just quoting the majority and I’ve modified some parts slightly/added information where I could.

Paleo Diet Notes:

• Limit fruit to 1 serving if fat loss is a goal, 1 serving is not a watermelon. In order of preference: Berries, melons, citrus, apples, pears. Post workout: Bananas, papayas and mangoes
are great for athletes post workout but dodgy for folks who want to lose weight.
• Fats: Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
Limit nuts to 1-2oz(28.35-56.7g) per day if fat loss is a goal.
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.
• Protein:
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No!
Conventional options are fine. Beans and rice do NOT count.

Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!
Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.

Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapple
sausage to help you with breakfast on busy days.

Veggies:
Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food
chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with
the season, which typically means what is on sale. Mix up the colors.

Odds & Ends:
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black
pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to
keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of
choice.

Shopping/cooking list

Meat – GRASS-FED, not grain-fed. Grain causes the same problem in animals as they do in humans.
Fowl – Chicken, duck, hen, turkey…things with wings that (try to) fly.
Fish – Wild fish, as mercury and other toxins can be an issue in farmed fish
Eggs – Look for Omega-3 enriched eggs.
Vegetables – As long as they’re not deep-fried, eat as many as you want.
Oils – Olive oil, coconut oil, avocado oil – think natural.
Fruits – Have natural sugar, and can be higher in calories, so limit if you’re trying to lose weight.
Nuts – High in calories, so they’re good for a snack, but don’t eat bags and bags of them.
Tubers – Sweet potatoes and yams.  Higher in calories and carbs, so these are good for right after a workout to replenish your glycogen levels.

Keep it simple: Try to get a really good protein source with each meal (eggs, steak, chicken, fish, pork) with each meal along with some vegetables or fruit. That’s it.  If you’re having trouble getting enough calories daily, add some healthy fats to the equation: avocado, a handful of almonds or walnuts, almond butter, olive oil, etc.

Now, fruit does have quite a bit of sugar in it, and nuts have quite a few calories…so if you are following the Paleo Diet but not losing weight, check your fruit and nut consumption and see if you are loading up on those at the expense of vegetables and healthy protein.

Cook!
The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts
such as almonds, pecans, macadamias or walnuts.

Keypoints:
• Protein every meal
• 3-4 meals per day (+ snack)
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz per day if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.

Go for a Walk!
Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or
coach.

Sleep!
Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms,
TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-
9 hrs of sleep. You should wake up without an alarm, feeling refreshed.
Questions? Confused?
If you are curious about these recommendations read The Paleo Solution. Or just follow this guide, reap

all the benefits and don’t bother with the details. That’s up to you.

So basing my diet around this we get current calorie breakdowns:

Macronutrient breakdown/meal allowance

2100 calories BMR

=

20% carbs 105g
30% protein 184g
45% fat 105g
30g fiber
42g natural sugars

5 Meals a day

=

36.8g protein
21g carbs (8.4g of sugars max)
21g fat
6g fiber

This is where I have started, and I will adjust throughout the period it takes to achieve the body I desire and hey if it doesn’t work, then all of this information is for nothing.

Here you can see my current weight loss so far:

4 thoughts on “About/My Story

  1. Dawn D. says:

    Thank you so much for Liking my post at http://yoginigonepaleo.wordpress.com/2013/01/13/flavors-of-paleo/. You did an awesome job transforming your body, so don’t lose heart. I’m sure you’ll get there again 🙂

  2. Admin says:

    Thank you Dawn, its much appreciated :). My start pictures are viewable on Day 1 in the diary entries here: https://engineerednutrition.wordpress.com/2013/01/13/day-1-food-entry-body-log/ not pretty but hey I’ll get there!

  3. Jennifer D. says:

    Thanks for liking my blog post. Now I think three people are reading it. 😉

    I am still working out some kinks with it, as you can clearly see. Just need some time…

  4. Leah says:

    Thanks for reblogging a couple of my recipes. Good luck with your Paleo challenge!

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