OK, those of you that have seen me already know that I’m not really fat. I’m 6’4″ and currently 220lbs, which makes me about 15-17 pounds overweight. I was around 203lbs, when I was out in the club scene around 10 years ago, but having a career in Information Technology, and being married (my wife is an excellent cook) has caused me to gain a few extra pounds. Add this to the fact that I will be turning 43 this year (oh the horror) and the last thing I want, is to end up getting adult onset diabetes, means a lifestyle change is in order. My goal is to be at 200 – 205lbs in the next 4-6 weeks. (Just in time to show off my improved physique at Renfest’s Highland Fling in traditional Scottish Garb!)
I should point out that having the mental outlook presented in my new book “A New Reality: Ten Steps to Transforming Your Life!” does wonders for reducing stress, and enabling you to live life as a “no-limit” person, but it won’t make you lose weight. For that we are going to have to develop an action plan and follow through.
I always recommend a diet change to my clients because something as simple as the “ZONE DIET” can make drastic changes in one’s appearance in a very short time, and sometimes it’s just what a person needs to increase their self esteem and feel like they are accomplishing something.
Note: I’m not a trained dietitian, or nutritionist, so before starting I’m obligated to state that you should “check with your doctor or health care provider before starting any kind of diet or exercise program”.
Now with that out of the way, I will tell you that the ZONE DIET isn’t a “diet” in the traditional sense, and you can make slight deviations and still see results. However, the closer you stay to the diet the faster you will shed pounds. This diet was developed with diabetics in mind, and is recommended for those not needing medication to control their diabetes’s. This program will basically “reset” your metabolism, and make your body burn calories at a faster rate than you currently are. It is very easy to maintain in the long term, and you don’t have to buy and “special” ingredients or foods that you wouldn’t normally buy at the grocery store. The key (and what I like about it the best) is that you must eat something every couple of hours, which means you don’t get hungry. I have presented it in loose fashion below.
Morning (7:30 – 8:30AM)
- 1 whole wheat english muffin w/all natural peanut butter (or at the least low sodium or low fat peanut butter if your grocery store doesn’t have the “all natural” kind.)
- 2 eggs scrambled (you can chop up some veggies to add to the eggs, and you can use salsa for flavoring)
- 6oz unsweetened pineapple juice (you can substitute other types of juice here as well.)
Mid Morning (10:00 – 10:30AM)
- Handful of raw mixed nuts and some fruit (you can substitute a protein bar, or any kind of nuts that aren’t filled with salt and fat. I usually check the dry goods section of the local HEB, and get cashews with either cyan, pepper, or some other type of seasoning.)
Lunch (12:00 – 1:00PM)
- Salad (mixed greens with vegetable toppings, I recommend chopped onions, broccoli, bell peppers, celery, etc. You can buy these pre-chopped for faster preparation. Also you can use FAT FREE dressing, light Italian, or vinaigrette, but you CAN’T use any dressing with Total Fat over 3% per serving or you’re just wasting your time.)
- 6 OZ of fish (optional)
- 1 apple/orange or similar fruit
Mid Afternoon (3:00 – 3:30PM)
- Handful of raw mixed nuts and some fruit (you can substitute a protein bar, or any kind of nuts that aren’t filled with salt and fat. I usually check the dry goods section of the local HEB, and get cashews with either cyan, pepper, or some other type of seasoning.)
Dinner (6:00 – 6:30PM)
- 6 OZ fish (you can substitute baked chicken)
- 1-2 cups veggies (no peas, corn, or carrots)
- 1 apple/orange or similar fruit
Desert (optional)
- 100 calories of 70% or greater Dark chocolate
Before Bed (10:00PMish – assuming you are up this late.)
- Fruit Smoothie (4-5 ice cubes, 1/2 cup dannon non-fat yogurt, 3 pineapple rings, 1 1/2 cup assorted berries, 1/3 cup protein, 1 tsp local honey) Note: I rarely even did this as I’m not a fan of yogurt, but again the closer you can stick to this the better.
You will notice that there is no bread, processed foods, beef, milk, or sweets on this diet. Even vegetables with cellulose (corn, peas, and carrots) should be avoided. You are essentially eliminating carbs, and it should be pretty obvious that things like ice cream and soda’s are a big no-no. The key is making sure you eat small amounts every 3 to 3.5 hours. You should also try to consume water with every meal or snack.
Finally, I should tell you that for the first week or two you will be spending some time in the restroom as your body gets used to eating healthy again. If you are having too much difficultly in the digestion area then scale back a bit and eat a more normal dinner, then switch over when it becomes more manageable.
I also recommend joining a gym or adding some exercise to this diet although it is not required. In fact, you can achieve a great deal of weight loss without ever stepping foot in a gym. Despite what you have been told, exercise rarely ever produces weight loss, but is a good way to increase your cardiovascular system, and can make you “look” better by increasing muscle mass.
Here’s what I recommend as a work out schedule:
(4 times a week) complete workout including the following:
- 15 minutes hard cardio (treadmill, stair master, or bike).
2 SETS of 9-12 reps (abs, calf, forearm 20 reps) of the following:
- Upright Row or Military Press
- Hack Squat or Prone Leg curl
- Calf press
- Dumb Bell Incline Press or Dips
- Hammer High Row or Dumb Bell Prone Row
- Overhead cable Tri-Extension
- Band walk with Dumb Bell Curl
- Crunch on Swiss ball Core
You can alternate between muscle building and cardio if you want.
Very Important: Start out very slow, and do not over do it in the first two weeks. If you’re not used to working out you will get a lot of muscle fatigue and soreness by pushing for results, which can de-motivate you from future workout sessions.
