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Nacho!

Start Weight:	(14 Feb 12) 150.0 lb
Current Weight:	(18 Jun 13) 152.2 lb
Goal Weight:	135.0 lb

following: Nacho!'s own diet
performance: Steady

I am a 30 year old regular guy living in San Diego.

I was super fit in college.
I am back to a very nice level of fitness now...... What happened in between ? Fat secret !

Fatsecret's easy way to keep track of calories wherever I am from my phone has been KEY to my success. I owe Fatsecret some serious money for the value I got out of this site, probably a thousand dollars easily. So instead i am giving a shoutout to them in my bio.

So what next ? Always have to have a goal. If you don't know where you want to go, wtf are you doing? So now my goal is to eat the same healthy way but gain muscle mass so I am eating more of that same food, into the calorie surplus zone. I'm lifting instead of doing as much cardio. So that's my next goal, to gain 10 lb of muscle mass over the next 6 months...and after that i want to get back into half marathons.

I don't need luck, so don't wish me luck ! Fatsecret takes the mystery out of eating healthy, and allows me to take 100% control over the way I eat.

FatSecret member since: 17 May 11

Nacho!'s Weight History

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Nacho!'s buddies

	deinem on diet deinem's own diet
	last weighin: gaining 0.4 lb a week

Nacho! has 1 buddy

Nacho!'s cookbook

cals: 87kcal | fat: 3.43g | carbs: 13.54g | prot: 1.04g

Oven Baked Sweet Potato Fries

Delicious and kid friendly baked fries, great as a side or snack.

cals: 64kcal | fat: 3.80g | carbs: 7.37g | prot: 1.22g

Asian Slaw

A spicy Asian coleslaw that's great for summer.

cals: 125kcal | fat: 3.33g | carbs: 20.72g | prot: 5.05g

Wheat Berry Salad with Beans

A refreshing and healthy vegan friendly salad as a side dish or for lunch.

cals: 147kcal | fat: 3.05g | carbs: 5.27g | prot: 24.12g

Garlic Lime Chicken

Garlic lime boneless chicken breast you can grill, broil or sauté.

cals: 145kcal | fat: 2.42g | carbs: 25.65g | prot: 5.61g

Toasted Chickpeas

Chickpeas make for a great, healthy snack without giving up on taste.

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Nacho!'s latest posts

Interesting Topic from MSN
There is only 1 person accountable for my healthy eating and habits. That is me. The govt is not and should not take the accountability for that.

posted 28 Mar 2012, 16:04

Do you think I am eating enough?
first of all great job, if you average out later to 2lb a week, that is a great pace man! BMI and resting metabolic rate can be tricky to find out with accuracy. I had the same experience searching online for it. And I found out that electrical testers are known to be pretty inaccurate for BF% and BMI. Its better to get body fat % tested by skinfold testing, or at the doctors office, and really ask them how many calories you need to eat to maintain or lose weight. Anyway, try to find true lean body mass, and your body fat %. After that you can find great calculators online for calories to eat today using the lean body mass or 'LBM' using the Katch-McArdle Formula. Its known to be very accurate. Then for safe and sustainable weight loss multiply your calorie expenditure including workouts/excercise for every day by about 0.85 to find out how much food you should eat every day for losing fat. That means ~15% calorie deficit. Slow and steady wins the race. here is another calculator link, right hand side has calculations and explanation based on body fat %. http://www.cordianet.com/calculator.htm

posted 04 Feb 2012, 18:50

As long as you cut calories...
interesting ! thanks for the post ! I feel like i have been lied to by all nutritionists after reading those test results. I dont know if i believe them, because i cant believe anything i read online without at least a little shade of doubt. but it totally got me to question what ive been told. I guess I always believed that everyone should do what works for them. the main thing is to know where you are, know where you want to go, make a plan to get there, and correct your direction along the way until you get there, REPEAT. You are amazing, good job.

posted 02 Feb 2012, 01:24

Suggestions for high protein foods or recipes please?
Everyone has different protein goals, its up to you! But the recommendation was probably right, protein is KEY for losing fat and keeping your muscles intact and healthy while doing so. Ask your dietitian how much protein they want you to eat (as a % of your total calories for the day). If you are looking at FS on the web, for sure you can track your progress after each meal, in the form of the pie chart at the bottom of your "enter food" page. I personally go for 30% protein, 20% fat and 50% carbs. Its different for everyone though. For example, I know thats probably way too high of %carbs for people that do well on the Atkins or Paleo diet, but it really works for me. Now, for me, 30% protein is only possible if I eat about 1/3(by calorie) of every single meal with LEAN MEAT: so chicken breast no skin, turkey ground or deli style, salmon, tuna (can), all kinds of sashimi, tilapia, sea bass, shrimp, lean beef, etc. Egg whites are cool too. If you get too much of your protein from dairy, yogurt, nuts, cheeses, olive oil, salad dressings, or eggs with yolks, you will have to be OK with a really high % fat intake during the day, because those foods are heavy on the oils. Those can be really GREAT for you in reasonable amounts, but in excess they make it hard for me to hit my daily calorie target without sacrificing and shortcoming the other quality macro-nutrients - protein and carbs. Also if youre OK with supplements you can buy whey protein powder at the health food store. Mix it in your water/milk/shake etc. Usually 14-25 grams of protein per serving. I only eat that stuff when I can't get to real food or right after working out for muscle recovery. Watch out for the sugary fatty protein powders, there are pure ones out there, and pure JUNK ones out there. Looking at your concern from another angle, if you are getting too much carbs, watch out for refined carbs like white bread, pasta and tortillas, crackers, etc, oh and ALL SUGARs. They sound innocent but they are carb dense, and dont fill you up for long, they actually cause you to be hungry very soon after eating them. If you ate potatos, brown rice, quinoa, beans, oatmeal, tons of vegetables or other WHOLE GRAIN or fibre filled carbs, you can get much fuller because you can eat a higher volume of food, but they actually contain less carbs than those refined bad boys. They also digest slower, so keep you full LONGER. I LOVE this trick. I ate so much and slowly but surely got so lean, that my colleages at work can't believe what happened. Some are actually a little pissed off at me, and snidely ask if thats my food for the whole week in the fridge in the office, but i told them No! Thats my food for TODAY only...Good luck, you can do it! Eat enough calories, Eat high quality whole foods, Don't starve yourself, Work out a lot, and you will OWN your diet and health goals.

posted 02 Feb 2012, 01:08

are granola bars good?
Just my opinion, granola bars are horrible unless eaten sparingly. I try to avoid any processed carbs protein and fat. For easy carbs I pack brown rice, quinoa, baked potatos, backed sweet potatos, etc, in a cooler if i won't have access to a fridge. Granola bars are difficult to find without highly processed carbs, SUGAR, and nasty FATs. Just a suggestion, they do have lots of good things in them though, why dont you make your own oat meal and eat some raisins and almonds to cut out the junk but get the same good carbs, natural sugar and fats???

posted 28 Jan 2012, 11:28

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Nacho!'s journal

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21 February 2013

in china right now

on diet Nacho!'s own diet losing 0.6 lb a week

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04 February 2013

OK goal is 140.

on diet Nacho!'s own diet

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Nacho!'s Recent Food & Exercise

	3 oz , boneless, cooked, skinless Chicken Breast (Skin Not Eaten)
	1/2 cup, cooked Brown Rice
	1/2 cup, cooked Brown Rice
	Walking (moderate) - 3/mph
	Desk Work
	Desk Work

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Nacho!'s Recent Activity

Nacho!'s own activity

	recorded a weigh in at 152.2 lb.
	updated their Exercise Diary.
	updated their Food Diary.
	recorded a weigh in at 154.0 lb.

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