Joined June 2011
Weight History

Start Weight
217.0 lb
Lost so far: 29.0 lb

Current Weight
188.0 lb
Performance: Steady

Goal Weight
199.0 lb
Still to go: 11.0 lb
Hello, My name is Gary Spitnale and I live in Fort Lauderdale, Florida.This is my most recent picture of over half my body weight loss gone of 242#s and I now weight 185#s to 190#s on a good day,average 185#. Highest weight was 427#. I live on the beach with my beautiful wife.I'm a Certified Executive Chef, I work Part-time now days ,so for my adult life I was surrounded constantly by foods as I worked mostly at major resorts,hotels and private clubs of which they had several food outlets, I now teach Commercial Foods/Culinary Arts/Professional Culinary Arts & Hospitality at a College in Miami.I have also added KETO and different WOE to my nutrition curriculum.So a lot of times I have my students do research papers to get more information on WOE of which I catalog. I have heart problems, beat the diabetes mess after 14 years, never wanted the insulin, so went on a weight loss journey. I go to gym 2-3 days a week playing racquetball, spinn and trainer. I'm going gun ho on trying to maintain my health. I'm on a modified LCHF not so high fat. I also do the 16:8 of diets,This has been slow and steady weight loss. I'm in maintenance mode ,the hardest part is yet to come and that is keeping the weight off, I have several friends on the maintainer group, and I still log foods and still weigh myself weekly and try to stay under my original weight goals so I sometimes indulge in my favorite foods. Thank you FS and my many warriors for keeping me in check.

DO N OK's Weight History

DO N OK's Latest Member Challenges

  LCHF 90-day Challenge
status: Completed
ended: 24 Sep 17
view progress
  Daily Jumping Jacks
status: Completed
ended: 15 May 17
view progress


Online now mylahxandermom
last weighin: losing 14.0 lb a week Down
Online now chesgreen
last weighin: losing 11.2 lb a week Down
Online now Britt1975
last weighin: losing 7.0 lb a week Down
Online now 8Patty
last weighin: losing 3.2 lb a week Down

DO N OK's Latest Photos

232#s loss, Now to maintain
in group
no comments

DO N OK's Latest Posts

low carb
Thank you for a clarification on the information. I appreciate the information very much.
posted 16 May 2017, 19:16
low carb
I have a nutritionist at my club who is also a body builder, she did point out that for every 1 gram of carbs you eat, the body will retain 3 grams of water or fluids, so that is why you might not eat much, but gain weight from eating carbs and drinking water, if carbs are reduced the fluid retention will also reduce.
posted 16 May 2017, 10:03
DO N OK has submitted 2 posts

Other Related Links


LCHF: Low carb, High fat / Ketogenic Diet

DO N OK's journal

11 December 2017

Well , still under weight goals, my sons wedding is over and yes had small piece of cake, now back to the real world, went to my favorite Restaurant in ...

07 December 2017

Fat secret still down in my neck of the woods ???? Still says maintenance come back in 5 minutes going over a week ??? I go to default site Australia, ...

DO N OK's Recent Food & Exercise

DO N OK's Groups

Intermittent Fasting
Those interested in or implementing intermittent fasting into their fitness journey.

Goal of long term weight loss ? Are you looking for tips/ support as you approach your weight loss maintenance ? Please join

Keeping up with ketosis
People on a low carb and high fat diet and want to go into ketosis (body using fat as energy rather than carbohydrates)

NE Florida KETO Group
People living in NE Florida following a Ketogenic way of eating.

Recipes, places, time, pictures, memories, all about coffee.

DO N OK's Recent Activity

DO N OK's Own Activity

DO N OK commented on Fritzy 22's Journal Entry.
DO N OK commented on LunethDragon's Journal Entry.
DO N OK recorded a Weight Entry at 188.0 lb.
DO N OK supported ByeFitlisha's Journal Entry.


mylahxandermom recorded a Journal Entry and a Weight Entry at 189.2 lb.
cherik1 commented on their Weight Entry.
8Patty commented on mandabananaba's Journal Entry.

Other Member Diet Recent Activity

etheriau_test2 recorded a Weight Entry at 155.3 lb.
bevigaby supported HealthFreak100's Journal Entry.
Artur8576 submitted a diet Tip.
dadreggors commented on their Journal Entry.
mylahxandermom recorded a Journal Entry and a Weight Entry at 189.2 lb.
PADDY MCGILLICUDDY commented on chesgreen's Journal Entry.
Michelle450to commented on their Journal Entry.
mikuslorencs recorded a Weight Entry at 185.0 lb.