Day 33 - Reverse Diabetes Challenge

Coffee at 70 calories, 1 slice of bread at 66 calories with 1 spoon nutella at 100 calories. 1 and a half piece chicken at 300 calories. That's a heavy breakfast of 536 calories.

It's my wife's birthday celebration today. I know I'm gonna eat a lot again. I'm going to reset my diet again this Monday at 5/5/2016,

Here's my lunch and dinner:

1 talong at 147 calories
1 porkchop at 200 calories
1 pizza at 237 calories
1/2 jr. lapad at 576 calories
1 big redhorse at 440 calories
1 cup icecream at 26.25 calories
2 cups of rice 408 calories
2 serving pork steak at 142 calories
1 serving spaghetti at 220 calories

A WHOPPING 2,932.25 calories

Day 32 - Reverse Diabetes Challenge

It's our belated celebration of my wife's birthday today. We went to Gmall to watch Avengers: Civil War. Had a fun day. Went out at 11am and went back home at 10pm. Almost half a day out.

For breakfast I had my coffee at 100 calories and 1/8 cup of rice at 51 calories.

For lunch we ate at Mcdonald's, I had a cheese burger at 290 calories, 1/4 fried chicken at 73 calories, 1/2 lasagna from Greenwich at 180 calories.

Then we went to the cinema to watch the show. The action scenes were too fast. It was a blur. The director should have slowed it down. The action scenes weren't fun to watch. While watching I ate 1 big Nova chips at 120 calories.

For dinner we went to Mandarin and I had 1/2 cup of rice at 102 calories and 1 serving of beef steak at 271 calories, 1/2 lumpia shanghai at 21.5 calories, 2 shark's fin dumplings at 104 calories.

We bought groceries then had the kids have their rides at the small arcade. Then went home. I had a snack of  1 peach mango pie at 120 calories and 1 small pack nuts at 33.5 calories.

That's a total of 1,466 calories against 1,337 calories daily to lose 2 pounds. I am over 129 calories.  Against my BMR of 1,692 calories I have a deficit of 266 calories.

Day 31 and Week 4 - Reverse Diabetes Challenge

It's the 1st day of the second month of my Reverse Diabetes Challenge. 4 more weeks to go to achieve my goal. It's my reset day. Starting over after my binge (again). It's hard to keep a diet during summer. March and April are difficult months for me to take a diet. There are birthdays all around. March 8 and 26 are my two son's birthday. March  31 is my mom's birthday. My mom-in-law's birthday is also on March. April is my youngest son's and my wife's birthday and also my niece's birthday. Its a good thing that May is coming, no more temptations to eat at a birthday party.

So today's breakfast was coffee at 98 calories and 3 biscuits at 140 calories.

Lunch was 1 cup chicken tinola soup at 133 calories.

Snack was 1 biscuit at 140 calories.

Dinner was 1 and 1/2 piece chicken adobo at 160 calories and 1 cup of rice at 204 calories.

Snack was 1 pack of nuts at 150 calories.

Total calories for today is 1,025 calories against 1,337 calories daily to lose 2 pounds. I have a deficit of 312 calories.  Against my BMR of 1,692 calories I have a deficit of 667 calories.

Day 29 and 30 - Reverse Diabetes Challenge

I can't recall all the food that I ate. I fell off the wagon. I am guilty of not sticking to my diet. Let's just say that I ate a lot more calories than my BMR of of 1,692 calories.

Day 28 - Reverse Diabetes Challenge

Breakfast was 1 serving lechon paksiw at 210 calories. Snack was 6 spoons ice cream at 157.5 calories and 1 small pack peanuts at 32.5 calories. Lunch was 1 can sardines at 98 calories. Snack was 1 small mr chips at 170 calories.

Running total of 668.

It's my niece's birthday and we will have a party later at Mamay Inn Resort. Need I say....there's a lot of FOOD again. I hope I can control mysel later.

Day 27 - Reverse Diabetes Challenge

Breakfast was 1 meal replacement at 100 calories. Snacks was 3 small packs of Nagaraya at 105 calories and 16 pieces Pringles at 150 calories.

Lunch was 1 meal replacement at 100 calories and 3 spoons oatmeal at 30 calories and 1/4 piece of fish at 62.8 calories.

Dinner was a lot. 2 servings of vegetable soup at 134 calories. 1 serving lechon paksiw at 210 calories and 1 cup of rice at 204 calories. 1 serving ice cream at 267 calories. 1 and 1/2 Big Nova at 210 calories.

Running total of 1,572.8 calories against 1,337 calories daily to lose 2 pounds. I am over 235.8 calories. Against my BMR of 1,692 calories I have a deficit of 119.2 calories.

Day 26 - Reverse Diabetes Challenge

Breakfast was 1 cheese sandwich at 138 calories and 1/4 noodles at 60 calories. For snacks I had 1 small pack nagaraya at 35 calories. I had 2 spoons icecream at 183 calories.

For Lunch I had 1 small pack nagaraya nuts at 35 calories. 1/2 cup of rice at 102 calories and 1/4 tocino roll mixed with egg, tomatoes, onion and garlic at 250 calories

Snack was 1 coffee at 104 calories and 1 pillows chocolate snack at 140 calories. 1 pandesal at 33 calories, 2 piece chocolate at 74 calories.

Dinner was 1/2 cup of rice at 102 calories, 1 piece of fish tinola ata 175 calories. Snack of 1/8 ice candy at 13.25 calories, 1/4 fried chicken at 80 calories and 1 nagaraya nuts at 35 calories and 1 cheese sandwich at 138 calories

Running total at 1,697.25 calories against 1,337 calories daily to lose 2 pounds. I am over 360.25 calories. Against my BMR of 1,692 calories I am over 5.25 calories.

Day 25 - Reverse Diabetes Challenge

Breakfast was 1 meal replacement at 100 calories. Snacks of 1 small pack Nagaraya at 32.5 calories, 1 piece chocolate bar at 24.28 calories and Herbalife tea with 1 spoon Milo at 40 calories.

Lunch was 1 replacement meal at 100 calories. Snack was 1 vegetable salad at 68 calories with 1/4 fried chicken at 80 calories and 4 small packs Nagaraya at 150 calories.

Dinner was 1/2 rice at 102 calories and 1 serving pork adobo, there are different calorie equivalent in the net so I'll estimate it at 300 calories. Snack was 1 Nova multigrain chips at 140 calories, 1 cheese sandwich at 138 calories, 1 piece chocolate bar at 24.28 calories and 1/4 ice candy at 26.25 calories

Running total at 1,325.31 calories against 1,337 calories daily to lose 2 pounds. I have a deficit of 11.69 calories. Against my BMR of 1,692 calories I have a deficit of 366.69 calories.

Day 24 - Reverse Diabetes Challenge

Breakfast was 1 replacement meal at 100 calories, 1 cookie at 48 calories. Snacks was 10 pieces pringles at 93.75 and 1 spoon ice cream at 26.25 calories and 1 small pack Nagaraya nuts at 35 calories with a total of 303 calories.

Lunch was 1 meal replacement at 100 calories. Snacks was 1 pack oatmeal cookie at 140 calories, 2 small packs Nagaraya nuts at 75 calories and 1 vegetable salad at 68 calories.

Dinner was 1/2 cup of rice at 102 calories and 1 serving of bicol express at 307 calories.

Snack was 1 pandesal at 33 calories, 1 serving noodles soup w 1/4 noodles at 60 calories and 1 cheese sandwich at 138 calories

As of now my total calorie consumption is 1,326 calories against 1,337 calories daily to lose 2 pounds. I have a deficit of 11 calories. Against my BMR of 1,692 calories I have a deficit of 366 calories.

So far so good. I have not gone beyond my limits and maintained it since Sunday. That's 5 days of sticking to my diet.

Day 23 - Reverse Diabetes Challenge

Breakfast of 1 meal replacement of 100 calories.

Snack of 1 cheese sandwich at 138 calories and 1/4 cup rice at 51 calories and 2 spoons corned beef at 70 calories.

Lunch was 1 replacement meal at 100 calories.

Snack was 1 non sugar coffee at 90 calories and 2 small packs of nagaraya nuts at 75 calories.

Dinner was 1/2 cup rice at 102 calories and 1 serving sinuglaw I estimate at 200 calories.

Snack was 1 Nova multigrain snack at 140 calories, noodles soup wth 1/4 noodles at 60 calories and 1 cheese sandwich at 138 calories and 10 pieces pringles at 93.75.

Bringing my total calorie consumption to 1,306.75 calories.

Since my weight became 1 pound heavier. I have to recalculate my calorie consumptions. Here's my new goals. I am lightly active now because I didn't do my sets of exercises for 3 days now. I will start again later when I get home. As of now my goal is to lose 2 pounds this Friday so I am allowed to consume 1,337 calories daily to lose 2 pounds.

Against my new goals, today I am right on track. I have a deficit of 30.2 calories to lose 2 pounds per week. Against my BMR of 1,692 calories I have a deficit of 385.25 calories.

Day 22 and Week 3 - Reverse Diabetes Challenge

Arrgghhh. Those parties caught up to me. I gained 1 pound this week instead of losing weight. At least I gained .8 in muscle mass. My body water improved as well as my metabolic age. Here's my measurements:

April 5, 2016 Weight: 186.4 lbs. Body Fat: 29.8 Body Water: 50.9 Muscle Mass: 124 BMR: 1681 Physique rating: 3 Metabolic Age: 59 Bone Mass: 6.8 Visceral Fat 15	April 12, 2016 Weight: 187.4 lbs. Body Fat: 29.8 Body Water: 51.4 Muscle Mass: 124.8 BMR: 1692 Physique rating: 3 Metabolic Age: 58 Bone Mass: 6.8 Visceral Fat 15

I'm not satisfied at all. I will measure myself again this Friday and make Friday's as my measuring date.

For breakfast today I ate 1 replacement meal at 100 calories, 1 cookie at 48 calories, 1/4 pork chop at 66.5 calories. For lunch I had 1 shawarma at 284 calories and 1/2 pack nuts at 75 calories. Total of 573.40 calories.

For dinner I ate 1 serving pusit at 121 calories, 1/2 cup of rice at 102 calories and 2 sticks of probin which I estimate at 100 calories. Total for dinner is 323 calories.

Making my total calories consumed at 896.4 calories

Day 21 - Reverse Diabetes Challenge

For breakfast I had 1/4 cup rice at 56 calories and 1 can sardines at 40 calories. Lunch was 1 cheese sandwich at 138 calories. Snacks was 1 pack of peanuts at 150 calories. Dinner was 1 Twister at 550 calories. Total of  934 calories for today.

Day 20 - Reverse Diabetes Challenge

Breakfast was 4 cunchinta at 560 calories. Whaaat??? I just learned that 1 piece is worth 140 calories. I will never eat cunchinta again. Also had 1 piece chicken at 236 calories, 1/4 pancit bihon at 64 calories, 1 talong at 147 calories. That's a total of 1,007 calories.

Lunch was 1/2 cup rice at 102 calories and 2 chicken adobo at 472 calories. Snack 1 cone 7-11 ice cream at 260 calories, 2 chocolate at 74 calories, 1 mr.chips at 140 calories and 1 small coke at 180 calories.

Dinner was 1/2 cup rice at 102 calories, 1 piece chicken at 236 calories and 1/2 piece fish at 125.60 calories. Snack was 4 spoons ice cream at 366 calories, 24 pieces pringles at 225 calories, 1/4 noodles at 60 calories, 4 slices ham at 136 calories.

Total calories ate today was 3,485.60 calories. Oh my god. I just fell off the wagon again. This happens every weekends. I need to go back to my diet first thing tomorrow.

Day 19 - Reverse Diabetes Challenge

Sat was the demo day for RC Cola.Woke up at 4am to arrive at SM convention center at 6am. Had a big breakfast of 1 chicken at 236 calories, 2 adobong atay at 610 calories and 2 sorizo at 546 calories and 1/2 cup rice 102 calories. Bringing my total calories for breakfast at 1,494 calories.

My co-actors and I waited til 11 am so that we can do our scene of 3 mins. Made some contacts with Manila fight coordinators while waiting. I was paid a week's worth of salary for a days work. Man! There's a lot of money in entertainment.

Lunch was 1/4 piece of fish at 62.8 calories, 2 servings of beef steak at 142 calories, 1/2 chicken at 118 calories, 1/2 cup of rice at 102 calories, 1 biko at 304 calories and 2 small slices of watermelon at 172 calories. That's a total of 900.80 calories.

After the event we went to a kid's birthday party at Waterworld. The daughter of my wife's friend turned 9 and we were invited. Had a fun time but also a very tiring day. I only slept 3 hours and I'm watching over my second son because he is still small and can't go to the slide by himself. My legs really had a workout. I think I climbed 10,000 steps. My kid didn't want to stop riding the slide.

I was very hungry and I ate 1 serving spaghetti at 220 calories, 2 servings pork steak at 142 calories, 2 chickens at 472 calories  and 1 piece of fish at 251 calories and 1 big bottle of Redhorse beer at 440 calories during the party bringing my total calories for the night at 1,525 calories.

My total calorie intake for the day was 3,919.80 calories. I am very positive that I burned all those calories today climbing the stairs to the slide 1,000 times during that night. I really do hope so. Still I need to measure my calorie intake daily. So against 1,128 calories per day to lose 3 pounds. I am over by 2,791.80 calories. Against 1,681 calories burned at rest, I am over by 2,238.80 calories.

Day 18 - Reverse Diabetes Challenge

I had my 1 replacement meal at 100 calories for breakfast plus 1/4 porkchop at 30 calories. For lunch I had 1/4 banana at 26.25 calories and 1 cheeseburger at 300 calories. Snacks I had 1/2 pack nuts at 75 calories. Making my total calories as of now at 531.25 calories

Lots of things to do today. I have a demo rehearsals later at 5pm for a 3min show tomorrow at SMX Lanang.

What a tiring night we finished at 10pm. We were given packed lunch.I ate 2 chickens at 440 calories, 1/2 rice at 102 calories. Went home and had 2 spoons ice cream at 183 calories and 1 cheese sandwich at 138 calories.

My total calories for the day is 1,394.25 calories against 1,128 calories per day to lose 3 pounds. I am over by 266.25 calories. Against 1,681 calories burned at rest, I have a deficit of 286.75 calories.

I went over my diet again. Its ok. It was really a tiring night. Five hours constant movement. I got home at 11pm then I have to wake up at 4am so that I can arrive at SMX for 6am call time.

Day 17 - Reverse Diabetes Challenge

Since I started my exercise last week, I need to increase my reps. I started doing 3 sets of 20 push-ups, sit-ups and leg pumps last night. I will do this for 2 weeks, up to April 27. Then make it to 30 reps after April 27.

Adric, my second son rode on my back again while I was doing push-ups. He was having fun while I was grunting my way to my 1st set of 20 push ups. I had to tell him to get off my back for the second set because my arms were already weak and shaking.

Had 1 replacement meal for breakfast at 100 calories, 1 banana at 105 calories and 4 pieces siomai at 296 calories. Lunch was KFC Twister at 120 calories. For snacks I had 1/2 pack nuts at 75 calories. That means I consumed 696 calories for breakfast and lunch.

For dinner I had 1 replacement meal at 100 calories and snacks of 1/2 pack nuts at 75 calories.

Got home and did my 3 sets of 20 and got hungry. Ate 1 pack of noodles (1/4 of the actual noodles, 1 really just went for the soup) at 60 calories and 1 cheese sandwich with a little meat,mayo and ketchup at 200 calories (rough estimate).

My total calorie consumption for today is 1,131 calories against 1,128 calories per day to lose 3 pounds. I am over by 3 calories. Against 1,681 calories burned at rest, I have a deficit of 550 calories. Did good today. I hope my muscles will get used to the exercises by tomorrow.

Day 16 - Reverse Diabetes Challenge

I'm a little sad today. I measured my fasting blood sugar and its 10.44mmol/L against last week's 9.8mmol/L. It increased by 0.64mmol/L. I decreased my weight but my blood sugar increased. This means its due to the quality or the kind of food that I eat. I think this came about last week's binge when I ate a lot of cake, ice cream etc.

Now, I will really have to take a look at what I eat. Need to review low glycemic foods. While googling about the topic, I learned that I should take note of the glycemic load rather than the glycemic index. Read it here.

I also searched the net and found a list of some food that I usually eat and their glycemic index and load.

 

For breakfast I had my 1 replacement meal at 100 calories. For lunch I had 1 cup chicken tinola soup (without the chicken) at 97 calories. For snacks, I ate 1 small Oishi chocolate pillows at 140 calories and 3 Safari garlic chili corn at 180 calories. Breakfast and lunch is a total of 517 calories.

Ate 1 cup rice at 204 calories for dinner with 1 serving sinuglaw at 150 calories and snacks of 1 Nova Multigrain snack at 140 calories. Making my evening consumption to a total of 494 calories.

That's a total of 1,011 calories today against 1,128 calories per day to lose 3 pounds. I have a deficit of 117 calories. Against 1,681 calories burned at rest, I have a deficit of 670 calories. Looks like a good day for me today and to think I only had 1 replacement meal. 

Day 15 - Reverse Diabetes Challenge

I had my weight measured today and I'm already 186.4 pounds today. I'm so happy with my weight. I started at 193 lbs now I'm at 186.4 lbs. I lost 6.6 lbs in 2 weeks. Success breeds enthusiasm and confidence. I'm really motivated to continue my diet and even improve my performance and quality of food intake. Just don't include what I had for breakfast in the quality of food intake.

Breakfast was 2 spoons cookies and cream at 174 calories, 1 ice candy at 105 calories, 1 cheese sandwich at 138 calories. Lunch was 1/4 piece fish at 62.8 calories and 2 pandesal at 66.6 calories.

My total calorie consumption for breakfast and lunch is at a total of 546.4 calories.

I didn't know it was my niece's birthday. So I went to the mini celebration and controlled my eating. I only had one serving of spaghetti at 220 calories, 1 serving of giniling at 311 calories and 2 spoons of biko at 152 calories. Bringing my dinner calories intake to 683.

My total calorie intake for today was 1,229.4 calories against 1,128 calories per day to lose 3 pounds. I am over my limit by 101.4 calories. Against 1,681 calories burned at rest, I am over by 451.6 calories.

Week 2 - Reverse Diabetes Challenge

Week 2! It was the hardest week so far because of my son's birthday party. Lots of temptation to eat more than I should and I did. So I was a little nervous before going to my coach to have my weight measured. I was really happy after the measurements. I still lost pounds even if I had a bad week. Here's my results for my 2nd week against my 1st week results:

April 5, 2016 Weight: 189.2 lbs. Body Fat: 30.5 Body Water: 50.9 Muscle Mass: 124 BMR: 1694 Physique rating: 3 Metabolic Age: 61 Bone Mass: 6.8 Visceral Fat 16	April 12, 2016 Weight: 186.4 lbs. Body Fat: 29.8 Body Water: 50.9 Muscle Mass: 124 BMR: 1681 Physique rating: 3 Metabolic Age: 59 Bone Mass: 6.8 Visceral Fat 15

I started at 193 lbs now I'm at 186.4 lbs. I lost 6.6 lbs in 2 weeks. Wow, that's awesome. I never thought I can lose this much in just 2 weeks. Wow! This diet is working! Calorie counting is really working. I still lost weight. I'm at 186.4 pounds right now. I lost 2.8 pounds for my 2nd week. It's not 3 pounds but its near 3 pounds. Its still a win. So my BMR went down again. I guess that's what happens when you are lighter. I'm also happy that my metabolic age is getting younger. I hope it matches my actual age after I finish my diet.

I started at 193 lbs now I'm at 186.4 lbs. I lost 6.6 lbs in 2 weeks. Wow, that's awesome. I never thought I can lose this much in just 2 weeks.

I will need to look at my suggested calorie intake because my weight changed. 

That means that I need to consume 1,128 calories per day to lose 3 pounds next week.

One thing to look at is my visceral fat. From 16 it became 15. Looks like the Herbalife tea did its job. My coach told me last week to take it too because it burns the fats in the organs. Maybe it was my diet and the tea combined that made my visceral fat to 15. I hope this gets lower next week.

I was not able to measure my fasting blood sugar today. I was not able to fast correctly. I woke up at 4am and was hungry and ate a little piece of fish. I forgot I was fasting to measure my blood sugar. I guess I will have to do it tomorrow. Hopefully it will be lower compared to last week.

Day 14 - Reverse Diabetes Challenge

Its the last day for Week 2 of my Reverse Diabetes Challenge. I'm not very satisfied with this week's calorie consumption. I've been a bad boy and went over my limit twice. I wonder how many pounds I lost this week. I hope my fasting blood sugar will go down even if I didn't stick religously to my diet.

Breakfast today was 1 replacement meal at 100 calories and 1 chocolate chip cookie at 49 calories. For lunch I had 1 cup of rice at 204 calories and 1 serving chicken curry at 180 calories. For snack I had 3 small Nagaraya nuts at 112.5 calories.

My total calorie consumption for breakfast, lunch and snacks is 745.5 calories.

For dinner I had 1 replacement meal at 100 calories and 1 Nova chips at 140 calories.

Total calories for the day was 885.5 calories against 1,147 calories per day to lose 3 pounds, I have a deficit of 261.5 calories calories. If measured against my BMR (calories burnt at rest) of 1,694, I am over by 808.5 calories.

Day 13 - Reverse Diabetes Challenge

Back to normal diet. Had 1 replacement meal at 100 calories and 1 pack small nuts at 37.5 calories. Snack was a little bit much. I ate a hotdog at 248 calories and another 1 pack small nuts at 37.5 calories. Lunch was 2 cups of vegetable soup at 46 calories and 1/4 cookies and cream cake at 110 calories.

That brings my total calories for breakfast and lunch at 579 calories.

We attended mass at 5pm and there was a brown out. So we didn't go to my mom's house. Instead my mom and brother went to our house in Puan where there is no brownout. Along the way I bought 1 liempo and 1 street pizza. Here's what I ate for dinner and snacks:

2 pizza at 300 calories
4 spoons ice cream at 66.8 calories (16.7 calories/spoon)
1 spoon cookies and cream at 87 calories
1 cup rice at 204 calories
1 serving bangus at 217
1 serving liempo at 250 calories.
Total of 1,124.8 calories for dinner and snacks.

That brings my total to 1,703.8 calories against 1,147 to lose 3 pounds in a week. I am over by 556. calories. Against my BMR of 1,694 I am over by 9.8 calories. Compared to yesterday this is an improvement. I hope that I will still lose the 3 pounds for my 2nd week. Tomorrow will be the last day for Week 2. I will measure myself on Tuesday April 12 for my weight and fasting blood sugar.

Day 11 and Day 12 - Reverse Diabetes Challenge

Day 11 - April 8, 2016 .

Just go back from the resort. Had so much fun fun fun! I really ate a lot and drank a little too. My wife even joked that it was my Super Cheat day. It was a binge. I feel a little guilty. Now lets see how many calories I consumed on my son's 1st birthday.

I can't enumerate what I had for breakfast, lunch and dinner but I did list all the food that I ate. If memory saves me right, here they are:

3 pieces Chocolate cake at 1,050 calories (350 calories each)
2 cups of rice at 408 calories
3 servings pork steak at 1,005 calories (335 calories each)
5 lumpia at 600 calories (120 calories each)
2 pieces fried chicken at 760 calories
1 serving giniling at 311 calories
1/8 bottle Fundador, 125 ml/35 ml or 4 shots at 288 calories
4 cups softdrink at 512 calories
3 servings spaghetti at 660 calories
1/4 Nova chips at 35 calories
1/4 Cheezee at 35 calories.

This makes a GRAND total of 5,353 calories. Oh my god! That's really way over my limit. Against 1,147 calories per day to lose 3 pounds, I am over by 4,206 calories. If measured against my BMR (calories burnt at rest) of 1,694, I am over by 3,659 calories.

That's it no more Super cheat day. The next birthday celebration is my niece and wife's double celebration on April 24. I will only eat one normal meal. I will cheat on  that meal but I will maintain my 2 replacement meals.

Day 12 - April 9, 2016

Here's my list for today:

2 cups rice at 408 calories
2 servings pork steak at 670 calories
2 lumpia at 240 calories
1 Nagaraya nuts at 37.5 ml
1 replacement meal at 100 calories
1 serving chocolate cake at 350 calories.

That's a total of 1,805 calories against 1,147. I am over by 658.5. Against my BMR of 1,694 calories I am over by 111 calories.

Tomorrow is my chance to make up for the two day binge. Back to 2 replacement meals and 1 meal a day. That's life. Sometimes you just have to compromise.

Day 11 - Reverse Diabetes Challenge

It's my son's birthday! Zachary is already 1 year old today. I declare this my cheat day! I will eat! With restraint ofcourse. However, I know I will exceed my daily calorie limit today. I'll just have to make up for it during the next days.

We are off to the beach! See you guys later. :)

Day 10 - Reverse Diabetes Challenge

Woke up at 9am and had my 100 calorie replacement meal. Did daddy duties, my wife went out to buy my youngest son's birthday cake for tomorrow. Made myself my cucumber, tomato, onion salad and did my 3 sets exercises. Really had a hard time with my little trainer, Adric my second son. He just had to ride on my back while I was doing push ups.

When my went back home, I went downtown to give money to my wife's cousin who will cook our dinner for tomorrow's birthday celebration. I had baked macaroni at 254 calories for lunch and 1 garlic stick at 80 calories.

I had my salad at 68 calories. Dinner was 1 serving of Pork giniling at 311 calories and 1/4 cup rice at 50 calories. Snacks was 1 small pack nuts at 37.5 calories, 1 cheese sandwich at 138 calories and 2 spoons ice cream at 183 calories

As of 8pm here's my calorie intake.

Breakfast - 1 replacement meal at 100 calories

Lunch - 1 baked macaroni at 254 calories

              1 garlic stick at 80 calories

Snacks - 1 vegetable salad at 68 calories

Dinner - 1 serving of Pork giniling at 311 calories

              1/4 cup rice at 50 calories

Snacks - 1 small pack nuts at 75 calories

               1 cheese sandwich at 138

               2 spoons ice cream at 183 calories

My total intake was 1,261 calories against 1,147 calories per day to lose 3 pounds, I am over by 114 calories. If measured against my BMR (calories burnt at rest) of 1,694, I have a deficit of 433 calories today.

Day 9 - Reverse Diabetes Challenge

Yes! I did my 3 sets of 10 push-ups, sit-ups and leg pumps last night and this morning. Good start to my moderate activity living.

Breakfast was at 10am with 1 replacement meal at 100 calories. I had to go to Mergrande beach resort to reserve huts for my youngest's 1st birthday this Saturday.

Went to the office and ate lunch consisting of KFCspaghetti at 270 calories and jr. zinger burger at 242 calories.

Snacks was 1/2 pack nuts at 75 calories and sugar free coffee at 90 calories. Nothing special for dinner, just the replacement meal at 100 calories and a snack of 1/2 pack nuts at 75 calories.

I got home at 1am and I'm really hungry. This happened for the 1st time. Currently my total is at 952 calories. Yesterday I computed that  I can consume up to 1,147 calories per day in order to lose 3 pounds next week. So I can eat one last snack that should not go over 195 calories.

Before eating the snack, I did my 3 sets of exercises first. My snack was 3 spoons of spaghetti at 

My total calories for today:

Breakfast - 1 replacement meal at 100 calories
Lunch - KFCspaghetti at 270 calories
              Jr. zinger burger at 242 calories
Snacks - 1/2 pack nuts at 75 calories
               1 sugar free coffee at 90 calories
Dinner -  1 replacement meal at 100 calories
Snacks - 1/2 pack nuts at 75 calories    
              4 spoons of spaghetti at 56 calories         

Totaling 966 calories against 1,147 calories per day to lose 3 pounds. If measured against my BMR (calories burnt at rest) of 1,694, I have a deficit of 728 calories today. Looks good. Let's do this again tomorrow.

Day 8 - Reverse Diabetes Challenge

Breakfast consisted of my 100 calorie replacement diet, 4 pieces of Pringles at 37.5 calories, 1/2 tablespoon of ice cream at 46.5 calories and 1 tablespoon of spaghetti at 14 calories.

I went to our local Pharmacy and had my blood sugar taken. I was so happy because I got 9.8mmol/L from 12.4mmol/L last week. I lost 2.6mmol/L. If this trend goes on, I'm confident that I will reverse my diabetes.

I went to my Herbalife coach before going to work to take my measurements. I'm at 189.2 pounds today! Yes, my diet worked. I lost 3.8 pounds after 1 week. Good results makes me more motivated to stick with my diet. Here's my calculations from calculator.net:

Off to work and I had lunch at 3pm. Ate 1 Jollibee hotdog at 386 calories.

For snacks, I whipped up a vegetable salad composed of 1/2 cucumber at 23 calories, onion at 29 calories, and tomato at 16 calories. The vegetable snack is at a total of  68 calories. I ate this alternately with my 1 pack of nuts at 150 calories.

Currently, here's what I ate so far:

Breakfast - replacement meal at 100 calories
                - 4 pieces Pringles at 37.5 calories
                - 1/2 spoon ice cream at 46.5 calories
Lunch - 1 Jollibee hotdog at 386 calories
Snacks - 1 serving vegetable salad at 68 calories
               1 pack of nuts at 150 calories
Dinner - 1 replacement meal at 100 calories
Snacks - 1/2 pack of nuts at 75 calories
               2 spoons spaghetti at 28 calories
               2 spoons icec ream at 183 calories        

My current total for the day is 1,174 calories.

Based on my new calorie calculations below, I need to change my target calorie intake.

You need 2,349 Calories/day to maintain your weight.	2,349
You need 1,849 Calories/day to lose 1 lb per week.	1,849
You need 1,349 Calories/day to lose 2 lb per week.	1,349

That means I need to consume only 849 calories per day in order to lose 3 pounds next week. I don't think I can realistically do this. I guess I would need to add more exercises to my daily lifestyle. That means later tonight when I get home, I will do 3 sets of 10 push-ups, 10sit-ups and 10 leg pumps. I will do this morning and night in order to change my activity level to Moderate and will get the calculations below.

With this change I can consume up to 1,147 calories per day in order to lose 3 pounds next week.

Week 1 - Reverse Diabetes Challenge

Week 1 of my reverse diabetes challenge is done. Now let's see the trend in my calorie intake and check the measurements of my weight and blood sugar. I need to do this in order to see the effectivity of my diet.

My blood sugar today is 117mg/dl or 9.8mmol/L. I started with 224mg/dl or 12.4mmol/L. I lost 107mg/dl or 2.6mmol/L.

My measurements last week and today are listed below.

March 28, 2016 Weight: 193 lbs. Body Fat: 30.9 Body Water: 50.6 Muscle Mass: 1064 BMR: 1719 Physique rating: 3 Metabolic Age: 62 Bone Mass: 6.8 Visceral Fat 16	April 5, 2016 Weight: 189.2 lbs. Body Fat: 30.5 Body Water: 50.9 Muscle Mass: 1248 BMR: 1694 Physique rating: 3 Metabolic Age: 61 Bone Mass: 6.8 Visceral Fat 16

I'm at 189.2 pounds today. That means I lost 3.8 pounds after 1 week of diet. However my BMR (calories I burn at rest) dropped to 1,694. Huh. I thought it would go higher. My visceral fat is the same. Visceral fat is a concern for me because the main purpose of the diet is to lessen or completely remove the fat that surrounds my organs especially the liver and pancreas. So that my insulin production will come back and my diabetes reversed. My Herbalife coach told me that I should use the herbal tea to burn the fats. I will check on it later and may incorporate it in my diet.


Here's my calorie intake for Week 1:

March 29 - 1,086 calories
March 30 - 1,119 calories
March 31 - 2,348 calories
April 1 - 1,451 calories
April 2 - 1,642 calories
April 3 - 1,972 calories
April 4 -913 calories

Average of 1,504 calories per day.

Reverse Diabetes Challenge Day 7

I never knew that you can actually plot your weight loss. I just realized this when I went to calculator.net to calculate how many pounds I can lose with my diet.

I consider myself lightly active because I walk 20 minutes daily when going home from work. My results are listed below.

You need 2,372 Calories/day to maintain your weight.
You need 1,872 Calories/day to lose 1 lb per week.
You need 1,372 Calories/day to lose 2 lb per week.

So that means a difference of 500 calories will make me lose 1lb per week. I wasn't satisfied in loosing only 2 pounds per week. I want to lose weight fast! So I did a little computation. Please refer to them below.

if I only eat 872 calories a day I will lose 3lb per week or 12 pounds/month
if I start today April 1, 2016
April 29 - 181
May 27 - 169
June 24 - 157
July 22 - 145
August 5 - 139 IDEAL WEIGHT

With these results, I'll achieve my goal in 5 months. That's quite long. Now I'm thinking of adding exercise to make my losing weight faster. Tomorrow I will need to measure my weight and blood sugar to record any changes and see if there was any effect on my 1st week of diet.

Today I had breakfast at 9am. Drank my 100 calorie replacement meal. Lunch was again my 100 calories replacement. Shower and changed then went to work. For snacks I drank my sugar free coffee at 90 calories and ate 1 pack of nuts at 150 calories.

Its better during the work week because I can control what I eat. Weekends are harder because there are a lot more temptations when it comes to food.

I promised myself that I will lessen my food intake today. If possible I won't eat meat only vegetables. Well no such luck, there was no vegetable dish in the pantry. I ordered 1 serving of chicken adobo. I googled for its equivalent calories but found 3 different measurements. I decided to get an average from the result and make it as the estimated calorie count for a piece of chicken adobo. I got 172 lets make it 180 just to make sure. Ate only 1/2 cup rice at 103 calories.

For snacks I ate a pack of Grower's hot peanuts at 190 calories. Let's add it all up.

Breakfast - replacement meal, 100 calories
Lunch - replacement meal, 100 calories
Snack - 1 cup sugar free coffee at 90 calories
             1 pack nuts at 150 calories
Dinner - 1 piece chicken adobo at 180 calories
              1/2 cup rice at 103 calories
Snack - 1 pack Grower's peanuts at 190 calories

That's a total of 913 calories against my required daily calorie intake of 2,372 calories. Leaving me with a 1,459 deficit. If you measure it with my BMI and calories burn at rest at 1,719 calories, I have a 806 deficit. Yes, I'm back in the game. Tomorrow, I will only bring 1 pack of nuts so I will only have one snack and bring vegetables for dinner.

Reverse Diabetes Challenge Day 6

April 3, 2016
Day 6 of my reverse diabetes challenge


Woke up at 8am and drank my 100 calorie replacement meal.

It's movie day! We went to watch Batman vs Superman at 12 noon. That means we're going to eat at the cinema. So we went to Jollibee and I got its bacon cheeseburger at 400 calories, 1 piece fried chicken at 380 calories, 2 tablespoons of ice cream 186 calories.

The movie was ok, I didn't like the portrayal of Lex Luthor. The movie was dark, thank god for Wonder Woman, she kicks ass! After the movie, we went to church and to my mom's house. I had to go back to my house to get some things. I also had my snack of 2 tablespoons of ice cream at 186 calories and 4 pieces of Pringles at 37.5 calories.

Bought Chooks to go chicken and went back to my mom. Bonded with my family and ate dinner. Dinner for me was 1 slice of fish paksiw (cooked in vinegar) at 29 calories, 1 piece chooks to go roasted chicken at 300 calories and 1/4 slice of jelly roll cake at 65 calories.

12:28 am - ate 1/4 fries 75 calories, 2 tablespoons of spaghetti at 28 calories and 2 tablespoons of ice cream at 186 calories

So let enumerate what I ate today:

Breakfast - replacement meal at 100 calories
Lunch - bacon cheesburger at 400 calories
             1 piece fried chicken at 380 calories
             2 tablespoons of ice cream 186 calories
Snack - 2 tablespoons of ice cream at 186 calories
             4 pieces of Pringles at 37.5 calories
Dinner - 1 slice of fish paksiw at 29 calories
              1 piece chooks to go roasted chicken at 300 calories
              1/4 slice of jelly roll cake at 65 calories
Snack - 1/4 fries at 75 calories
             2 tablespoons of spaghetti at 28 calories
             2 tablespoons of ice cream at 186 calories

That totals to 1,972.6 calories against my required daily calorie intake of 2,619 calories. Leaving me with a 646.4 deficit. If you measure it with my BMI and calories burn at rest at 1,719 calories, I'm over by 253.6 calories.

This is bad. I need to go back to my diet and really apply to Professor Taylor's instructions. I promise to do this tomorrow so help me God.

Reverse Diabetes Challenge Day 5

April 2, 2016
Day 6 of my Reverse Diabetes Challenge

Woke up at 7am and had breakfast meal replacement with 100 calories.

It was my eldest son's recognition day. Derek is among the highest honors of has Grade 1 class. Congratulations son!

 

My mom treated the kids to McDonalds at Matina. It' their favorite place to play. Aptly Mcdonald's called it Playplace. Since I'm there I ordered Burger Mcdo at 250 calories with Coke Zero. So far so good. Until I remembered that we were invited to the blessing of my friend's karenderia and pisonet. Karenderia is like a small restaurant that only sells food but you don't dine in. Pisonet is a computer for rent that has a slot for a one peso coin or five peso coin.

In almost every party in the Philippines there is always litson and dinuguan. So I got 1 cup of rice at 200 calories, 3 tablespoons of litson at 163.5 calories, 2 tablespoons of dinuguan at 64 calories and 2 tablespoons of menudo at 52 calories and 1/4 slice of mango float at 65 calories. For breakfast and lunch I consumed a total of 894.50 calories. Sarj told us to come back at 6pm because our other friends will come at dinner instead. So my wife and I decided to go back. Uh-oh.

True enough my Uh-oh was right. I had a hard time of disciplining myself. So what did I have for dinner? I ate 1/2 cup of rice at 100 calories, 3 tablespoons of litson at 163.5 calories, 2 tablespoons of dinuguan at 64 calories and 4 bottles of San miguel light beer at 420 calories (105 calories each. Dinner consisted of 747.5 calories.

Lets sum it up!

Breakfast - replacement meal 100 calories.
Lunch - Burger Mcdo at 250 calories
             1 cup of rice at 200 calories
             3 tablespoons of litson at 163.5 calories
             2 tablespoons of dinuguan at 64 calories
             2 tablespoons of menudo at 52 calories
             1/4 slice of mango float at 65 calories
Dinner - 1/2 cup of rice at 100 calories
              3 tablespoons of litson at 163.5 calories
              2 tablespoons of dinuguan at 64 calories
              4 bottles of San miguel light beer at 420 calories

Bringing my total calories consumed for the day at 1,642 calories against my required daily calorie intake of 2,619 calories. Leaving me with a 977 deficit. If you measure it with my BMI and calories burn at rest at 1,719 calories, I have a deficit of 77 calories.

During dinner it was discussed that Coke Zero was bad for my health because of aspartame and that it will lead to cancer. Well, I definitely look into that. Another thing was my brother told me that it is better to change the quality of my food rather than calorie counting. True. However, I told him that the goal for my first week of my diet is to prove to myself that I can stick to a diet. Thus allowing myself to "cheat" on eating normal food. My goal on the 2nd week of the diet is to eat half of what I should eat and lessen my normal food by half. Boo-hoo-hoo. That will be the time that I will adhere (50%) to Professor Roy Taylor's diet as seen in this link