Male
27 years old
180 cm [5'11"]
96 kg [211 lbs]
I had some bloodwork done about 2 months ago and everything was fine. My physical examination at the time was good as well:
-No diabetes
-Normal blood pressure
-Normal liver function
-Normal thyroid function
-Normal hormonal levels
-Normal cholesterol/tryglicerides
-Normal kidney function
-CRP level not elevated
Unfortunately, I have no raw data. At the time, I wasn't very interested in my exact health statistics. I didn't care that much, as long as the doctor said it was ok. Now that I'm becoming more health conscious, I'm sure to ask for these stats in the future, to objectively see if my health improves over time.
-Current situation:
Sedentary lifestyle (no exercise at all, behind the computer all day)
Unhealthy diet (lots of refined sugars, alcohol user, eat whatever I want)
Overweight (my final goal is 70-75 kg [154-165 lbs])
-Current problems:
Mild, but persistant, acne
Mild seborrheic dermatitis
Slight hairloss. Also greasy hair
Social anxiety/general anxiety
No motivation/discipline/willpower
Somewhat diminished libido
Difficulty falling asleep
General fatique, both mental & physical
Bad concentration/easily distracted
Forgetfulness, bad short term memory
Infrequent bowel movements
Bad eyesight; myopic & floaters
So that's my background. I've tried to live healthier in the past (check my previous post), but due to unforseen circumstances, it wasn't possible at the time. I'm glad it is possible now, and I made an 1800 calorie diet with a 20:40:40 ratio (protein-carb-fat). This is the regimen/diet I've came up with:
[MORNING - 505.5 kcal]
Gluten-Free Rolled Oats - 25 grams - [95 kcal]
Organic Low Fat Yogurt - 229 grams - [141 kcal]
Frozen Blue, Black or Strawberries - 50 grams - [17 kcal]
Organic Cinnamon - 1 gram - [2.5 kcal]
Organic White Tea - 1 cup - [2 kcal]
Green Smoothie* - ~0.5 liter - [208 kcal]
---
Jarrow EPA-DHA Premium Balance - 2 softgels/1.260 mg Omega-3 - [20 kcal]
Bonusan Vitamin D3 in MCT - 2 softgels/1200 IU - [10 kcal]
Now Foods Gr8-Dophilus - 1 capsule - [~5 kcal]
Jarrow Cran Clearance - 1 capsule - [~5 kcal]
[MIDDAY - 500.5 kcal]
Gluten-Free Rolled Oats - 25 grams - [95 kcal]
Organic Low Fat Yogurt - 229 grams - [141 kcal]
Frozen Blue, Black or Strawberries - 50 grams - [17 kcal]
Organic Cinnamon - 1 gram - [2.5 kcal]
Organic White Tea - 1 cup - [2 kcal]
Green Smoothie* - ~0.5 liter - [208 kcal]
---
Jarrow EPA-DHA Premium Balance - 2 softgels/1.260 mg Omega-3 - [20 kcal]
Bonusan Vitamin D3 in MCT - 2 softgels/1200 IU - [10 kcal]
Jarrow Blackcurrant Extract - 1 capsule - [~5 kcal]
[EVENING - 548 kcal]
Chicken Breast Tender - 100 grams - [293 kcal]
Organic White Tea - 1 cup - [2 kcal]
Green Smoothie* - ~0.5 liter - [208 kcal]
---
Jarrow EPA-DHA Premium Balance - 2 softgels/1.260 mg Omega-3 - [20 kcal]
Now Foods Borage Oil - 1 softgel/240 mg GLA - [10 kcal]
Jarrow Bilberry + Grapeskin Polyphenols - 1 capsule - [~5 kcal]
Solgar Chelated Magnesium - 2 tablets/200 mg magnesium - [~10 kcal]
My evening meal will vary each day, therefore it's currently only at approximately 548 calories. What won't change, however, is the chicken breast, white tea and green smoothie. I will try to eat/drink that everyday. For my evening meal, I will try to avoid refined sugars, fructose, gluten/grains and additional omega-6. Trying to top the evening meal out at ~800 calories.
[*GREEN SMOOTHIE INGREDIENTS]
Tap Water - 0.9 liter - [0 kcal]
Organic Kale - 95 grams - [47.5 kcal]
Two Hass Avocados - 278 grams - [444.8 kcal]
One Orange - 166 grams - [78 kcal]
Tomato Paste, Without Salt - 66.5 grams - [54.5 kcal]
I've evaluated my diet with CRON-o-Meter -even with the incomplete evening meal- and according to the meter everything is already over 100% except:
Vitamin B3 - 97%
Vitamin D - 7% (supplement provides an extra 2400 IU)
Vitamin E - 68% (fish oil provides extra mixed tocopherols)
Magnesium - 96% (supplement provides an extra 200 mg)
Potassium - 97%
Selenium - 84%
Sodium - 63%
Zinc - 89%
Saturated Fat - 75%
Omega-3 - 48% (supplement provides an extra 3780 mg)
Omega-6 - 55% (not sure if this is a problem, I'm getting 9.4 grams from food already and I'm using Now Foods Borage Oil)
Finally, I'll explain some of my choices:
Now Foods Gr8-Dophilus - Wide spectrum probiotic to relieve my constipation
Now Foods Borage Oil - Supposedly helps with skin disorders, especially eczema
Solgar Chelated Magnesium - Taking it in the evening as a mild sleep aid
Berry extracts - Taking these for their various health benefits
Edited by Tygo, 20 December 2009 - 11:48 PM.