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Stick to your daily reshaping nutritional habits

I don’t care what Tanita says, yesterday was a good day!

As you know, I was off to play my third round of golf in 3 days. Unlike the other two days where I had a motorised cart; yesterday I had to walk the course. Which of course is good for me; as the added exercise ( walking between 7-8 km) helped to burn more fat. That is the theory.

So yesterday, after my disappointing Tanita results, I reviewed my daily nutritional habits that must lead the way to reshaping my body and realised that they are good. Maybe a tweak here or there is required, but over all, it is good. My diet is still very low in carbs, and high in protein. Through the Herbalife nutrition shakes and my multivitamins, my body gets all the nutrition it requires to function at an optimum level every single day.

I have found a way to get my protein intake up, in spite of the fact that I ran out of Personalised Protein Powder a few days ago. (I’ll order in on the 1st of Feb.) I double up on my shake powder (adds another 9g of protein per shake) and I add a scoop of peanut butter to add about 5 more grams of protein. The peanut butter with the chocolate flavoured Herbalife shake makes a very tasty shake. Ideally I do not want to use the peanut butter, as it obviously increases the calories of the shakes, effectively putting me on a muscle gain (healthy weight gain) regime, which is okay for now. It’s the lessor of two evils, as I see it.

Here is a picture of this mornings chocolate peanut Herbalife protein shake

This is the recipe:

320ml skimmed milk
4 scoops (I doubled it up for the extra protein) of dutch chocolate flavour Formula 1 Nutritional Shake Mix
1 scoop of peanut butter
a handful of ice cubes
blended in a blender

This was a very tasty Herbalife shake. I’m not usually a chocolate fan, but this one was good.

So I’m happy to report that I shot an 81 on a par 70 course yesterday – 8 pars and 1 birdie. Not too shabby. The other 9 holes were 6 bogeys and 3 double bogeys. We will work on those! My handicap got sliced down to 12.4. I’ll be heading out for another game today this afternoon. Tough life, I know. 🙂

So yesterday I focused heavily on hydration because it was yet another scorcher of a day here in Queensland Australia. Today is heading in the same direction. I’m beginning to think that the golf requires me to increase my water intake dramatically over my body’s normal requirements.

You will remember that our bodies need about 1 liter of water for every 30kg per day. Look at my water chart in my day 2 blog. So today, I’m going to try that. My body usually needs about 4.5liters per day…I’m going to try and push that up to 8-9 liters of water for the day because of the exercise I’m about to do playing golf for another about 4h20m. Why you ask? Well, because Tanita yelled at me this morning about my body water that is still way too low – I did stem the tide though!

What did I eat and drink yesterday?

So yesterday, I had my breakfast herbalife shake. I also carried a water protein shake with me on the golf course and consumed that after about 9 holes. On top of that, instead of pure water I drank about 1.5 liters of hydration fluid. Afterwards, at the club house I also drank a total of 3 low carb beers and a 500ml Pepsi max; which is a zero sugar drink.

Back home I jumped into the pool and swam 25 laps (about 250m) to cool down. My dinner consisted of a 3 egg spinach omelette, courtesy of my lovely wife.

Nice fluffy, yummy 3 egg spinach omelette

Okay, so for you scale junkies who just want to know what my Tanita body scanner results were this morning, recording my results after 6 days of this body reshaping challenge, here it is:

Weight 100.7 kg (down 600g; over all down 1.8kg)
Body fat percentage 32.2% (down by 0.2%; over all down 0.4%)
Body fat mass 32.4 kg (down by 400g; over all down by 1 kg)
Visceral fat 16
Body water percentage 47.7% (up by 0.1%; over all up by 0.2%)
Muscle mass 64.9 kg (down 100 g; over all down by 700g)
Metabolic age 68 (same)

As you can see, for the most part, I stopped the bleeding and managed to turn the bus around ~ albeit slowly.

The take away for me is to keep my daily nutrition habits the same, except more water and more protein and more muscle training. And yes, my diet still lacks fibre! I’ll order all those much needed supplements in on the 1st of Feb…three more days to make the best with what I’ve got.

Again, thank you so much for all the support. This is clearly going to be a wild ride. Can’t wait to take my “after” pictures when this reshaping challenge is done.

Please “comment on”, like and share this blog post.

Much love,

Will Kilian

Tags: healthy dietary habits, healthy eating habits, healthy nutrional habits, nutritional habits