results of this morning

190 lbs,
 BMI = 26.7
% of Fat - 21
%muscles - 35
Triglycerides - 1.8 again normal after 7 years
Cholesterol - 4.5

Was before
244 lbs
BMI - 31
% Fat - 35
% muscles - 30
Triglycerides - 9
Cholesterol - 7.5

I have an improvement :)

fight with kg/lbs

I'm not only one that have this problem. My wife has a bigger problem. But we are fighting together.
This is easier way to solve problem that we have.
This way we are team and we can help each other.
We have plan for every day. And plan for today is :
 Breakfast : Protein shake with small banana
snack : Joghurt and amall peace of bread
Lunch: Small part of white meat with a lot of vegetables and two small peaces of bread
snack: Protein Bar
Dinner: protein shake
Night snack: small protein shake
In this way I have about 1,800 cal during the day
This means that I had 700 kcal less during the day, and now it is about 500 kcal less, then amount of kcals  that I need to keep my weight
Nice isn't it

WOW

Few moth earlier my day was like this:
-go to job
- come home
- Eat
- Sleep
- eat
- sleep

Now my day is like this:
- job
- more jobs during the working day
- club
- Mentoring the people that want to look better and earn more
- go out with my wife
- than sleep 7-8 hours during the night

It seems that the story about loosing 22 kg of fat and gaining 7 kg of muscles is not whole truth.
 whole truth is that +
enogh energy for 3 to 4 jobs
enjoying life more than ever
and living the life that I like

That is whole truth, and I'm proud with myself.
My chokolate shake is like this:
-250 ml of low fat milk
-2 spoons of chokolate shake
-half of banana
And blend it for one to two minutes
this was my brekfast today
Best regards
Z.

My success

One when I relized that I now have 97 kg I said this is the way.
I lost 15 kg during  4 months, and I was never hungry. NEVER!!!!
YEEEEEEEEEE
Also I have lost 22 kg of fat, and gain 7 kg of muscles.
And I enjoy in my food
Yastreday I hade beef stak for lunch with lot of vegetables and it was meginificent.
I feel great, and I'm sure that this is the way of mu future life :)
Kind regards
Z.

Primjer jednog mog programa

04.03.2011.

Kada sam počeo da mršam imao sam111,5 kg. Moje dnevne potrebe su bile 2550 da bih održao svoju težinu . I to bez ikakve vježbe.
A u programu u kojem sam sam dobio manje kalorija sa dovoljno proteina, minerala,  vitamina, vlakana. Zbog toga sam smšao prilčno za malo više od tri mjeseca. Jedan moj dnevni program izgleda ovako :
Doručak:
Malo jači šejk - 300 kalorija
Užina:
Sendvić sa purećom šunkom -140 kalorija
Ručak - 600 kalorija:
pileći file-1 porcija - 140 kalorija
zelena boranija - 2 porcije - 100 kalorija
gljive - 2 porcije - 50 kalorija
riža - 2 porcije - 238 kalorija
Kupus ili zelena salata - 2 porcije -70 kalorija
Užina:
Jogurt 330 ml sa kriškom integralnog hljeba - 150 kalorija
Večera:
Malo jači šejk - 300 kalorija
Užina: Mali šejk - 150 kalorija

Ukupno u dnevnom programu: 1640 kalorija. Pošto je moj bazni metabolizam 1800 kalorija uz sve to sam popio i jednu čašu od 2 dl prirodnog soka od narandže ili pojeo dvije jabuke.
To je je bilo dovoljno za održavanje svih životnih funkcija i 1 litar čaja je bio dovoljan da nikad ne osjetim da sam gladan i da imam manjak energije utoku dana
Dnevni deficit je bio 750 kalorija, što je dovoljno  da sedmično skinem uz pola sata šetnje 1 kilogram.
Šta vi kažete ????

Z.

Kako sam se okrenuo zdravom životu

Prije nekih četiri mjeseca moja supruga me je odvela na jedno predavanje. Oboje smo bili jako gojazni i tražili smo riješenje. Njena kolegica sa posla nam je predložila ovo predavanje.
 Došli smo u Wellness klub a tu nas je dočekao kolegicin suprug.  Predložio nam je da ostanemo i nakon predavanja da bi uradili Wellness analizu.
Predavanje je bilo jako dobro :)
A nakon predavanje HOROR.
Wellness analiza je pokazala:
Visok 189
Težak 111,5 kg
BMI 31
% Masti u organizmu 35
% Masti oko organa 14
Sve u svemu jako loš nalaz
Predložio mi je riješenje, a ja sam isto prihvatio.
 To je u zadnjih par godina najbolja odluka koju sam donio :)

DANAS
Četiri mjeseca nakon što sam vidio rješenje rezultati su slijedeći
Visok 189 cm
Težak 96,5 kg
%Masti 28
%Masti oko organa 10 (malo iznad granice)
Dobio 5 kg mišića
Smanjio 19 kg masti
A za dalje ćemo nastaviti u drugom postu ;)
Z.