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I made this example - How I eat during the WL phase of my DIY Medifast!

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SuperKhan here.
I am a stress eater and my achilles heel is sweet & salty. I am carb sensitive and a closet carb addict. I do have trigger foods. At one point I would cut down my Breakfast, Lunch, and Snacks, so I could eat nothing but 8 servings of Honey/Toffee almonds and peanuts for dinner! This led to binge eating, an unbalanced diet, and cravings for nothing but "crunchy foods/sweet foods" all day instead of a well balanced eating plan.

The key to my weight loss journey now is a complete overhaul and lifestyle change. I accept the fact that I will always be on a "diet" and that is NOT a bad thing.

*Special Note*
I must always keep my Total Calories = Protein/Carbs/Fats @ a proper balance in order to lose or maintain my weight. I don't need to kill myself by burning out on exercise to lose or maintain my weight. Moderate exercise and Just eat right!

No matter how I rationalize it, there is no excuse eating CEREAL ALL DAY just because - It's my daily recommend calorie intakes worth and so I wont gain. It's not healthy, and that's not how I should be spending a day's worth of calories. NO EXCUSE TO BE AN ASS!

Peak Weight: 2001 -193lbs: Size 16
Athletic Weight: 2010-2011 - 143lbs: Size 4 = Over training to compensate for overeating/so I could eat more food. No carbs & little food variety. I looked great, but this was definitely the wrong way to keep the weight off.

Member Since: 6/7/2012

Fitness Minutes: 4,083

My Goals:
❥Feeling good in my skin again.

❥Stick w/ DIY Medifast Plan 4 Life: WL to Maintenance
***Notes WL Phase***
Cal / Net Carb / Protein
840 / 45-60 / 80-90

My Program:
❥DIY MF Plan 800 - 1000 calories till goal.

❥Balanced Eating.
50% Protein, 30% Carbs, 20% Fat

❥Transition after goal-6 weeks until Maintenance.

❥More protein than carbs. Always keep my carbs under 100 grams a day during WLoss Phase.


☒3 Refuels under 15g carbs

Personal Information:
Height: 5' 9"
Age: 30 years
Build: Small-Med
❥Gym Days: No more than 25 minutes of mild cardio.
❥Followed by 5-10 min of weight training / calisthenics
❥After 4-5 weeks of exercise take 1-2 weeks off to jump-start!

Other Information:
♛Weekly Progress♛
Start Date May 2 2013
**165.5 lbs**

May 8 - 161.5 (no gym)
May 15- 159 (no gym)
May 22- 157 (gym 5 days)
May 29- 154 (gym 4 days)
June 6- 152.5(gym 3days)
June13- 151.6(gym 4days)
June 19- 149.8 (no gym)
June 26- 147 (gym 3 days)
July 3 - 145.5(gym 3days)
July 10- 145 (gym 1 day)
July 17-142.2(gym 3 days)
July 22-140.6(gym 3 days)
Aug 7 -139.4 (gym 2 days)
Aug 14 - Surgery-previous week (no gym)
Aug 23 -138.4(no gym)

Read More About SUPERKHAN - Profile Information moved here. (Updated August 23)

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My Ticker:
 current weight: 138.8 
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    Awesome job! Im back on Sparkpeople after a looonnng break! lol You are my motivation!! We need pics!!! lol
    2010 days ago
  • v no profile image LOFLLAMA
    Great job! I'm proud of you! YOU should be proud of you! You've done an amazing job! Keep up the good work!
    2239 days ago
    "BE HONEST with your choices and don't neglect to write all your foods down!"

    SO TRUE!! Part of what made me fall off the Weight Watchers wagon was I kept letting my portion sizes creep up and didn't write things down.

    Thanks for commenting!! LOVE your tips and THANK YOU for them!
    2239 days ago
    Great to hear! I had a good weekend, busy and never long enough LOL! I started running with a friend on Sunday off the treadmill. It felt really good - I was afraid I'd end up flat on the sidewalk exhausted, but I did better than I thought. I'm not sure which I prefer at this point: outdoors or treadmill running.
    2253 days ago
    OIC! Well I sure hope you are doing better! I'm sure it was very hard on you! God Bless you and keep your chin up!
    Love Kitty emoticon

    2254 days ago
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