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What are your numbers? I'll show you mine if...

I've been on sabbatical for only two months. It's good to be back in the blogosphere. I took some time off to make fitness videos. It didn't take long before I had a Trump moment. Who knew how hard it is to make fitness videos? Eventually I will release that first fitness video! I want to welcome back all of my loyal blog subscribers. I also want to welcome all of my new blog subscribers. Thanks!


I don't stop eating when I'm full. The meal isn't over when I'm full. It's over when I hate myself.

Louis C. K.


First of all let's be clear. This is not a blueprint for you. It's a blueprint for me. It reflects my enormous size at 5 feet 8 inches. As a vegetarian I get the protein that I need. I work out often, so I need big fiber & big protein. I'm up pretty early most days. It makes sense that I would consume a lot of healthy morning calories.


My favorite exercise is a cross between a lunge and a crunch. I call it lunch.


It's possible that you can take some of this information & make it work for you. If you watch the funny video & take nothing away from this blog, at the very least remember that nutrition comes down to quality & quantity. The vast majority of your calories should come from whole unprocessed foods.

Also measure what you eat & drink. You wouldn't drive your car with your dashboard covered. Right? For example those walnuts that I enjoy at every dinner pack 750 calories per cup. The record for the biggest hand in the world is 12.75 inches. Can you imagine how many calories the man with the big hand would consume with one handful of walnuts?


It's not a short term diet. It's a long term lifestyle change.


Please note that the information in parentheses lists calories, fiber & protein in that order.


1. 1 cup of oatmeal (300-8-10)

2. 1 cup of soy milk (70-1-7)

3. 1 cup of blueberries (106-5-1)

4. 23 or 1/4 cup of almonds (170-4-7)

morning snack:

1. 1 hard boiled egg (70-0-6)

2. 2 tablespoons of peanut butter (190-3-7)


1. 1 cup of 0% fat Greek yogurt (120-0-22)

2. 1/2 cup of beets (37-2-1)

3. 1 frozen banana (105-3-1)

4. 1 pickle (5-0-0)

afternoon snack:

1. 1 cup of Kashi cereal (266-11-12)

2. 1 cup of soy milk (70-1-7)

3. 1 apple (95-4-0)

4. 3 small squares of 85% dark chocolate (60-0-0)


1. 0% fat cottage cheese (160-0-24)

2. 1 hard boiled egg (70-0-6)

3. 10 carrots (40-3-1)

4. 1 cup of frozen spinach (45-5-6)

5. 1/4 cup of walnuts (187-2-4.5)

6. 1 orange (65-3-1)

7. 1 pickle (5-0-0)

total calories (2,236)

liquid calories in addition to soy milk (0)

total fiber (55 grams)

total protein (123.5 grams)

morning (646-18-38)

I've taken inventory of what I consume before. These numbers

aren't a big surprise. I would encourage you to lift up the hood & take a little look see at your diet. You don't need to analyze your diet to this extent. However taking inventory of your diet periodically works well. It's nice to have some data that you can use to guide your food & drink decisions & habits. As far as collecting nutritional data, all you need are food labels, MyFitnessPal & NutritionData.

I'm happy that my fiber & protein numbers are high. Fiber, protein & heart healthy fat keep you sated & prevent unhealthy binge eating. We all need protein to build & repair muscles. But look at them morning numbers! I consume 29% of my calories in the morning. Damn!

I don't have executive privilege, so I will disclose everything as it relates to my diet. As much as I enjoy everything that I eat, you got to build a little cheat into your system. Every Friday at lunchtime I indulge in a grilled cheese sandwich. It doesn't get any better than that! All it takes is two slices of sourdough bread, a little butter, a slice of muenster & a slice of havarti and I'm on cloud 9. Recently I've added one of Trader Joe's coffee brownies to my Friday lunches. Delicious!

I hope you find this blog insightful & somewhat entertaining. Thanks for reading!

#diet #calories #fiber #protein

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