Archives for April 2012 Fat Guy Weight Loss (3)

How many pounds a week should I be losing?

by fatguy
Categories: Uncategorized, weight, weight loss tip
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Published on: April 29, 2012

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When you had tones of weight to lose you probably saw great numbers on your scale, but now things have slowed down.  Now before you start feeling bad about yourself, this is completely normal.  As you get closer to your goal weight it should be come hard to get those big numbers each week.

In many cases if you even attempt to create a calorie deficit to keep these high weekly losses you can completely stall your weight loss.  Below is some helpful guidelines for how much weight you should attempt to lose based on how many lbs you have to lose:

If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal

For the math people out there the recommendations roughly go by avoiding losing more than 1% per week to help your body from freaking out and going into starvation mode which can lower your metabolism and stall your weight loss.

Don’t eat junk food unless you make it yourself

by fatguy
Categories: weight loss tip
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Published on: April 29, 2012

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It is 10:00PM and you feel like a cookie, so you head over to your cupboard and open a bag of Chips-Ahoy cookies and have a couple (or the rest of the bag)  Now imagine if the only way to eat junk food was to make it yourself (you know like our great grandparents did)  Now I am not talking scooping some cookie dough out of a tube and throwing it in the oven.  We are talking eggs, sugar, butter, flour, vanilla from scratch.  How often would you just go to bed without that cookie?

This is a rule I have made for myself that does not limit these foods just how you can get them.  Just think about French fries.  Washing, peeling, and slicing potatoes, dumping a quart of oil into a pan then figuring out what to actually do with the stuff when you are done.  Seems much easier to fry up a hamburger patty and skip the fries.

So next time you are craving that doughnut…think is it really worth the effort for the end result?

Cooking rib-eye steak on a cast iron skillet

by fatguy
Categories: cast iron skillet, rib steak, rib-eye steak, steak
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Published on: April 29, 2012

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The rib steak (also known as rib-eye) is major working muscle which mean is provides great meaty flavor and an excellent balance of tenderness.  Though for a steak like this if you just throw it on your grill this can lead to less than desirable results.  Here is my technique to ensure you have delicious results every time.

Step 1: Season your steak.  This is a delicious steak and I recommend keeping things simple just a bit of kosher/sea salt and a few grinds of black pepper followed by a light coating of oil (coconut/vegetable)

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Step 2: Sear your steak.  Place your cast iron skillet in your oven and set the temperature to 500F and once it gets to temperature place skillet on a burner set to high and sear steak for 60 seconds on each side.

Step 3: Finish cooking.  Cook 1-2 minutes on each side depending on your desired doneness.

Rare: 1 minute (each side)
Medium-Rare: 90 seconds (each side)
Medium: 2 minutes (each side)
Medium-Well: 2 minutes, 30 seconds (each side)
Well: Too good a steak to cook well…

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Step 4: Let rest.  This can be the hardest part, top with a pat of butter and cover with aluminum foil and allow the meat to cool for a 5-10 minutes…then enjoy.

This should produce a great steak and with only 4-6 minutes of cooking time you can have a steakhouse quality cooked steak at home for much less money.

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