Tag Archives: Fat Loss

My Typical Day’s Meals

Many people want to know what I eat on a typical day, so I figured I’d share it with all of you.  All meals are eaten within 2 1/2 to 3 hours apart

Breakfast (eaten within 30 minutes of waking): egg whites with rolled oats made as a pancake with organic honey, cinnamon, and sea salt

Meal 2: whole eggs, boiled ham and shredded cheese

hormone free, anti-biotic free, arificial sweetener free, delicious, protein
Best Protein

Meal 3: one source of lean protein (chix, steak, fish, turkey) with grilled veggies, mozz cheese and avocado

Meal 4: post workout shake (or regular shake), I use BioTrust Protein because it’s free of antibiotics, hormones, and artificial sweeteners!  And it tastes delicious!!!

Meal 5: once source of lean protein over salad with lots of veggies, avocado, shredded cheese, balsamic vinegar

Meal 6: before bed, another BioTrust shake

There you have it!  A day in the life of Gayle’s eating!


It still boggles my mind that people are still hung up on the number the scale represents!

picture of scale
your enemy

The simple number of how much you weigh doesn’t tell you the information you really want to know!  It doesn’t tell you how much of your weight is body fat or lean muscle.  It simply tells you how much of everything that makes up your body weighs.

                                  picture of body composition


Let me explain:

I could weigh 130lbs and 32.5 of those pounds could be pure fat.  That would put me in the overweight category at 25% body fat.  Or…

I could weigh the same weight of 130lbs and 23.4 of those pounds could be pure fat.  In this instance I would be considered lean at 18% body fat.

That’s almost 10 lbs of fat difference…but the scale doesn’t represent this!

picture of 10lbs of body fat

From a previous post, I mentioned that 3500 calories = 1lb of fat.  And how many calories a day does the average American consume?  Check out this graph…

graph of calories consumed by Americans
taken from FAO


Bear in mind that the latest years is over a decade ago and things have gotten worse!

For my example, let’s just take an easy average of 3500 calories consumed per day.  And we will estimate that the recommended calorie intake should be 2000 (probably high for the average woman but about right for the average man).  This means an average person is consuming 1500 calories above what the body can use.  It will only take a little of 2 days to gain a pound of body fat and less than 1 month to gain 10 lbs of body fat!  WOW!!!

What’s even more troubling is how hard it is to get rid of that fat!

So, what does this all mean?  If you need a scale, get one that shows body fat percentage.  At least you can gauge your weight loss off of something that is relevant and telling.  And most important, be mindful of all the calories you are actually consuming.