Joined July 2010
Weight History

Start Weight
167.0 lb
Lost so far: 10.0 lb

Current Weight
157.0 lb
Performance: losing 4.7 lb a week

Goal Weight
130.0 lb
Still to go: 27.0 lb
Constant yo-yo dieter, but sometimes active. Am a BIG foodie, hence the extra poundage. Made excuses ALL THE TIME about why I couldn't eat well and why I didn't have time to exercise. And one day, I discovered that I had let myself go completely. Am here to change all that now. What's important isn't what WAS yesterday, but what I AM doing right now and how that affects what I WILL become tomorrow.

My profile states that I'm following Bill Phillips' Body for Life, but I really am following a hybrid of various sources. I just wanted to promote his method because that man has taught me how to exercise.

My method is a combination of focused exercise and a body-builder's diet. I do HIIT cardio 3x a week and weight training 3x a week. I pretty much abuse myself when I'm at the gym, but afterwards there is such a satisfying feeling. My diet is a balance of high protein, moderate fat, and low carbs. I do not eat sugar. My diet is also free of anything with chemicals: packaged foods, soda, artificial sweeteners, anything in the middle part of the grocery store. I also abstain from starchy carbs because over the years I've discovered that I am extra-sensitive to high-glycemic foods. I eat whole foods, drink lots of white and green tea. I'm not afraid to eat fat, but I make an extra effort to increase consumption of Omega-3 fat and decrease Omega-6 fat.

Some helpful references that I've found:
Bill Phillips' Body for Life
Andrea Albright:
The Gabriel Method
Eat Right for Your Type, by Peter D'Adamos
The Protein Power Life Plan

I love discovering new fitness routines or different ways to make this kind of lifeplan stick. Drop me a line if you want to share ideas or ask questions about my experience.

sunnydelight's Weight History


last weighin: losing 2.1 lb a week Down
last weighin: losing 0.0 lb a week Down
last weighin: gaining 0.3 lb a week Up
last weighin: gaining 0.1 lb a week Up

sunnydelight's Cookbook

cals: 24kcal | fat: 0.12g | carbs: 6.00g | prot: 0.35g
Mango Cilantro and Jalapeno Salsa
Delicious with chicken, fish, or just as a topping on a salad.
cals: 561kcal | fat: 38.44g | carbs: 15.22g | prot: 40.20g
Soy Powder Pancakes
A low-carb pancake recipe using soy for extra protein.
cals: 324kcal | fat: 27.50g | carbs: 16.50g | prot: 6.79g
Green and Pink Salad
A very fresh and spicy salad with red onion, cucumber, avocado and pecans.
view complete cookbook

sunnydelight's Latest Posts

Protein Supplements
erin74kr wrote:
hey guys, I'm very new to weight training and have laways been told that if you are overweight, protein supplementation will only make you bigger, and that it's better left to underweight people looking to only gain muscle. Is this true? I only have a very basic understanding of how it all works. This thread just sparked my curiousity.

I think in general if you simply add more protein supplement to a dietary intake of maintenance calories, you will gain weight. The idea is to make sure you're keeping within your caloric limit while adding the supplements. When I added whey protein to my diet, I chose to cut out fat to limit my calories. I have not gained but lost fat while maintaining my muscle mass.
posted 21 Jul 2010, 14:02
Protein Supplements
russellb97 wrote:

This is my blog post on the 3 best types of protein powders and when to use them. The article you posted is great.

I also list my favorite brands.

Best time for Whey is in the morning and post workout

Casein and egg protein is great as a meal replacement and before bed.

Some of the research I've done shows that Optimum Nutrition casein protein is highly recommended. I wondered if you've had a chance to try it and what your comments are on that brand.

posted 21 Jul 2010, 13:45
Protein Supplements
Thanks for the blog post, russel!
posted 21 Jul 2010, 13:41
Protein Supplements
I'm sorta new to protein supplements and every day I learn something new. It appears that not all protein are created equal. I wanted to share what I found and am including excerpts from this website:

Casein vs. Whey Protein

The difference is clear between the effects of these two forms of protein. Whey protein is digested extremely quickly in comparison to casein, which means that most of it will be in excess. What I mean is, your body can only handle a given amount of protein at any given time. Having too high a concentration of amino acids in your blood will force your body to either store them as fat or to excrete them via the kidneys.

With casein protein, instead of having a spike of amino acids in the blood, a more controlled release of amino acids into the blood results. You’ll have the amino acids you need to build muscle long after your meal, preventing muscle wasting and promoting muscle growth.

The Nitrogen Balance

This can also be explained using your overall Nitrogen balance. In general, when your body is losing muscle mass (amino acids) through energy metabolism or excretion, you have a negative nitrogen balance (at least one Nitrogen atom is present in each amino acid). In other words, you’re losing more Nitrogen than you’re taking in, resulting in a negative Nitrogen balance.

Taking in casein protein is a way to equilibrate this Nitrogen balance and shift it towards the positive end. Your muscles will be less likely to lose mass since amino acids are being released slowly into the blood through the digestive tract. “Case in” point? More muscle growth, less muscle wasting during a short fast.

However, one advantage of whey protein is that muscular synthesis occurs much more quickly since there’s a surge of amino acids in the blood following ingestion.

The point I’m trying to make here is that you should use both sources of protein in moderation – too much whey protein and you’ll begin to lose muscle mass during a fast along with storing much of it as fat. Too much casein and your protein synthesis will be extremely slow.

So, the obvious conclusion is to use them both together in your protein supplements, shakes and normal diet. Don’t just take a whey protein shake or just a casein shake. This way, you’ll have a fast-acting protein that’s fantastic immediately following a workout along with a slow-acting protein (casein protein) that’ll prevent muscle wasting later on.

The main advantage of casein protein comes when you hit the sack. What happens to your body for that 7-8 hours you’re laying in bed at night? If you haven’t had any casein protein before bed, then chances are you may be losing some muscle mass. Why? Most of your muscle rebuilding occurs while you’re asleep, not during the day. Without casein protein, you’re liable to lose amino acids from another muscle source to rebuild the damaged muscle. Not good!

Taking in some whey protein before bed won’t really help either, since you’ll be without a source of amino acids for about 7 of your 8 hours of sleep (whey protein is completely digested in about an hour). On the other hand, casein protein continues its release of amino acids into the blood for about 6-8 hours following ingestion. Goodbye muscle wasting!

If you focus on one or the other, you’ll be losing some serious benefits!
posted 21 Jul 2010, 10:06
HIIT ideas anyone?
beets_yum wrote:
I find it easier to focus and make sure I'm really doing high/low intensity when I'm using a heart rate monitor. Maybe you already have one. I do think they're helpful, even when you're on a machine. That way you don't have to touch the handles or whatever to get a reading. It's just a constant flow of heart rate information.

I agree. I can't work out without my heart-rate monitor. I don't focus enough without the motivation.
posted 21 Jul 2010, 00:09
view all sunnydelight's posts

Other Related Links


Bill Phillip's Body For Life

sunnydelight's journal

13 April 2011

been eating a lot less this past week not forcibly. just haven't had the appetite. i imagine that i may have been over-eating before, as now i can see ...

07 April 2011

eating low calories but have been indulging in sweets and eating whatever on the weekends. it's inhibiting weight loss. Must stop that. Also switched ...

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30's with 25-50 lbs to Lose
30 somethings with 25-50 pounds to lose.

Weight-Loss for Busy Professionals
A group for professionals who struggle with balancing weight-loss with careers. Support, tips & friendships are encouraged.

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