bsemiller

Start Weight:(07 Feb 11) 226.0 lb
Current Weight:(19 Jan 15) 188.6 lb
Goal Weight:170.0 lb
following: Brian's Simple Balanced Nutrition Diet
performance: losing 2.0 lb a week

I'm blessed to be married to my wonderful bride Sherry since Valentines Day 1982.

I make a living from Information Technology but making music nourishes my soul. I've been a guitarist & vocalist since 1965. I joined my first band at 12 playing covers at private parties. It was a great way to meet girls. Today I play guitar in a big band with my son who is a fine lead trombonist. The band features six vocalists and plays a mix of jazz standards and Christian Hymns arranged in the classic Big Band - Modernaires era swing style. I also play electric & amplified acoustic guitar, mandolin, tenor banjo; whatever the director needs in local Community Theatre stage musical orchestras.

I enjoy fly angling; finding a special solace pursuing wild trout in cold, clear, high mountain streams. There is awesome beauty where wild trout thrive.

Obesity and heart disease runs in my family. At 5' 11" and 226 lbs (Doc's charts had me as high as 240 lbs at one point) I was overweight and it was starting to take it's toll. I began an uncomplicated diet of balanced nutrition and a simple at-home dumbell exercise and cardio routine in July 2009. It's changed my life. I reached my initial goal to lose 40 lbs in 8 mos, and reached my stretch-goal of losing another 10+ lbs in 11 mos. I went from 30% to 17% Body Fat, 1.11 to 0.84 Hip to Waist Ratio in 8 Mos greatly decreasing my risk for heart disease. I have maintained my weight below 175 lbs and Body Fat averaging 18% since May 2010.

FatSecret member since: 02 Feb 11

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protein shakes
How about a homemade protein shake?
This is my breakfast a few times per week, prep time about 5 min; includes cleanup Smile

Cal 440, Fat 9 grams, Carbs 38 grams, Protein 53 grams

Combine in a blender
3/4 cup 2% cottage cheese
1/2 cup plain nonfat Greek Yogurt
1/2 cup 1% milk
1 cup water
3/4 cup frozen fruit
1 to 2 cups ice
Sweeten to taste (just under 1 tsp "Now Better Stevia" powder)

With fresh fruit decrease water, increase ice.
For a nice Fall seasonal shake, try unsweetened pumpkin pie filling

Enjoy


posted 04 Nov 2013, 08:31
bsemiller has submitted 1 post

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bsemiller's journal

12 January 2015

It's time. On the road back.
on diet Brian's Simple Balanced Nutrition Diet  gaining 0.7 lb a week

01 May 2013

I've been skipping workouts
on diet Brian's Simple Balanced Nutrition Diet  gaining 0.6 lb a week

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50's on Maintenance
50 somethings who have reached their goal and want to maintain their weight.

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bsemiller recorded a Weigh In at 188.6 lb.
bsemiller recorded a Journal Entry and a Weigh In at 190.6 lb.

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