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The Perfect Omelet

The summer is galloping towards us and most of you are freaking out already thinking that in a couple of months you’ll have to take off your shirt and face judgement. First of all, if you are comfortable with who you are and what you look like, then you shouldn’t even bother thinking about how others perceive you. Secondly, if you are not happy, then do something about it. Remember when i give health tips, i don’t give it so that people can achieve full on abs and ripped bodies (because steroids can help greatly if that’s your only goal), i give tips so that people can feel good; because when your body is getting the right amount of fuel and spending it in healthy ways, you will feel good, and at the end of the day, you will also look good.

I’m probably going to be repeating myself a lot here but its important everyone understands the basic concept to weight loss is not only CALORIES CONSUMMED< CALORIES BURNED, but needs to also include, ACTIVITY = PROPER CALORIES.

More importantly, if you want to lose weight, be active, workout, and no I don’t mean take a walk for 3 hours, or jog really slowly for one hour, I mean get that heart rate up, feel the pain and the burn of intense effort, that’s the only way to achieve your goals, and if you can do it 7 days a week. People always say that its good to have rest/cheat days, yes that’s true if you’re a construction worker or a cowboy, but if you work in a sedentary job, 1 hour of exercise a day is actually good for your body. Ok, exception, if you are a body builder or are working certain muscle groups (you gym rat), your muscles do need to recover before you work them again, but instead of having an off day from the gym, use that time to run, windsurf, box, etc.. the more active you are and the more you keep your body guessing about the activity you are going to do daily, the faster you will lose weight.

Make time. If you time to read this blog, you have time to work out. wake up an hour early or go to be an hour late.

All I’m trying to say is that 200 calories of sugar is not the same as 200 calories of chicken breast, which is why i think calorie counting is kind of out of date. Yes it is useful to know what your limit is, but that limit can always be surpassed as long as you are eating the right fuel to help bring your body where you want it to be. The below table shows you just that. Its something i made to keep myself in check, letting me know what i can eat and after what kind of work out (in no way should you restrict yourselves to these dishes, these just remind me of what ingredients i can eat).

Moreover, both monitoring and planning are very important. To give you an idea of what i mean, this is what i’ll eat during a day where i will bike for 2 hours:

5.30am: Banana with 2 tbsp of Peanut Butter/ Multi Vitamin/Acai Powder

6.30am: Bike 2 hours

8.45am: Steel Cut oats/ an Apple

11am: Protein Shake

1.30pm: The Perfect Omelet and Tomato Salad (See recipe below)

4pm: Protein Shake

7pm: Try to squeeze in another weight workout.

8pm: Steamed Broccoli with Oven Baked Fish in papillote.

During the day i will also make sure to drink at least 2x300ml glasses (that’s the size of my glass) per hour.

You will also notice that i take in some protein shakes; that’s mostly because most of us, especially if you work out 6-7 days a week, don’t take in enough protein. If you are a body builder the rule is 1gram of pure protein/body weigh pound or much more. But since im not a body builder, i take in about 0.8grams pure protein/body weight pound (breakfast 20grams, lunch 20grams, dinner 20grams, protein shakes 60grams) – i.e a 200grams steak of chicken will have about 35 grams of pure protein.

When i run short of time i like to go to Jamba Juice and grab any of their small All Fruit Smoothies with Multivitamin and Whey Protein Boost, it’s going to be about 200 calories of pure fruit, no sugar or other additives, so it’s a perfect good carb replenishment!

The Perfect Herb omelet with a Thick Tomato Salad

 

A: Moderate Carbs for Long Cardio/ High Intensity   Days
½   c.  Rolled Oats with low fat Milk and   Bananas
½ c. Rolled   Oats with low fat Milk and Blueberries
Omelette   Variations
Banana,   Blueberry, Low fat milk Smoothie
Mixed   Fruit with Cottage Cheese
Banana   Oatmeal Peanut Butter Smoothie
Quinoa   Tabouleh Salad with Chicken Breast
Stewed   Lentils
Steamed   Fish with Coconut Milk Sauce and Brown Rice
Beans   with Tomatoes and Chilli
Any   Protein Vegetable combination
Any   vegetable
Poached   Hainanese Chicken With Broccoli
Sweet   Potato Mash with Meats
Baked   Chilli Tilapia with Quinoa
Turkey   Breast Sandwich in Whole Wheat Bread
 Add   Quinoa or Brow Rice or Beans to any of the meals
B: High Protein for Heavy Workout/ High Intensity   Loads
4 egg   white and 1 yolk scramble with turkey ham
Spinach   & Feta Egg White Omelette
Broccoli   Frittata with Cottage Cheese
Omelette   Variations
Banana   Berry Protein Shake
Shrimp   Radish and Bean Salad
Chicken   Breast Tandoori with Spinach
Lean   Beef Stir Fry with Pechay
Kangkong   with Minced Lean Chicken
Ground   Lean Turkey Larb Gay Style with Cabbage
Steamed Fish with Lemon Olive Oil Sauce with Cauliflower
Chicken   Curry (Coco Milk) with Carrots and Peas
Shrimp   Curry with Carrots and Peas
Chicken   with Tomatoes stew with Vegetables
Garlic   Chicken with Zucchini
Chickpea   Salad with Chopped Meat
Terriyaki   Lean Beef with Edamame
Glazed   Salmon with Greens
Broiled   Fish with Pea/Carrot Purree
Boiled   Sagi with Lean Ground Beef with Spices
Grilled   Fish With Beans and Tomatoes
Grilled   Chicken With Beans and tomatoes
Avocado   and Chicken Salad
Baked   Bangus with Tomato Salad
Tukey   Meat Burger (no bread) with Veggies
Turkey   Meat Balls in Tomato Sauce
Broiled   Tilapia with Salad or Veggies
Gound   Chicken Burger with Salad
Chilli   Shrimp with Salad
Almonds/Nuts
C: Low Calorie For Normal Days
2   scrambled Eggs and one apple
Greek   Yogurt with Banana
Chia   Seeds in Almond Milk with Almonds
Tuna and   Cucumber Salad
Cucumber   Salad
Greek   Salad
Stewed   Cabbage
Tuscan   Vegetable Soup
Any   Vegetable Soups (No Cream)
Green   Salad with Grilled Veggies
Seared   Tuna with Green Salad
Chicken   Breast with Green Salad
Tomato   Salad
Quinoa   Salad Variations
Avocado   Salad
Kilawin
Stuffed   Tomatoes with Minced Meat
Stuffed   Bell Pepper with Minced Meat
Lentil   Soup
Spinach   Soup
Cauliflower   Soup
Any   Salad with Oil Based Sauces
Apples

82 COMMENTS

    1. Danielle Alamares February 24, 2012 at 8:43 am

      Thanks for this Erwan! :) Can’t wait to try out your perfect omelet. ;)

    Reply
      1. Erwan March 12, 2012 at 3:47 am

        go for it

      Reply
    1. Ci Ong February 24, 2012 at 8:48 am

      saw a photo you uploaded on facebook, i hope it’s going to be your own cooking show! *fingers crossed*

    Reply
      1. Erwan March 12, 2012 at 3:47 am

        haha its not! but thank you!

      Reply
    1. josh February 24, 2012 at 8:54 am

      bro, Where’s the recipe? Finally, Thanks for the awesome tips! but u should eat every 2 hrs right?

    Reply
      1. Erwan March 12, 2012 at 3:47 am

        watch the vid! its there! not necessarily depends on your diet man

      Reply
    1. abi February 24, 2012 at 9:17 am

      je suis excitée!

    Reply
    1. Marven February 24, 2012 at 9:18 am

      Nice post, seems like you put extra effort on this one! I’ll be “book marking” this for future reference. Great encouragement. (Now, time to hit the gym)

    Reply
    1. Daryl February 24, 2012 at 11:18 am

      Erwan,
      I shared your photo in facebook of you in the open kitchen.. I hope it’s a new cooking show. :)
      Best regards!

    Reply
    1. Daryl February 24, 2012 at 11:19 am

      Erwan,
      I shared your photo in facebook of you in a kitchen.. I hope it’s a new cooking show. :)
      Best regards!

    Reply
    1. Nikki February 24, 2012 at 11:28 am

      We’re happy about your website full of delightful health tips. But we’d be really ecstatic if that photo means a cooking show! :) Good luck and bring on more juicy stuff!

    Reply
      1. Erwan March 12, 2012 at 3:47 am

        haha its not but thank you!

      Reply
    1. Kristine February 24, 2012 at 11:30 am

      Hi! I love your all your posts, especially those that focus on being healthy and fit. I live quite a sedentary and stressful lifestyle and I really want to fit in a bit of exercise, but I’m underweight! Do I need to fatten up first? Help! Any tips? :s

    Reply
      1. Erwan March 12, 2012 at 3:48 am

        when you want to gain weight you have to do it smartly, and the best way is to aim to gain fat, but gain muscle!

      Reply
    1. Leneth February 24, 2012 at 11:35 am

      I’m waiting for about 2-3 hours for the video. Hahaha! And then I checked your vimeo, finally napanood ko rin. hahaha. Im so excited about ‘that photo’ in facebook. a TV guesting or a cooking show? Whatever it is. I’ll definitely support you. :)

    Reply
      1. Erwan March 12, 2012 at 3:49 am

        everything goes up on vimeo first :)

      Reply
    1. Leneth February 24, 2012 at 11:37 am

      I’m waiting for about 2-3 hours for the video. Hahaha! And then I checked your vimeo, finally napanood ko rin. hahaha. Im so excited about ‘that photo’ in facebook. a TV guesting or a cooking show? Whatever it is. I’ll definitely support you. :)

      P.S. I love eggs. Looking forward for more eggs recipes.

    Reply
    1. Nikki February 24, 2012 at 11:53 am

      We definitely love all your delightful health tips here in your website. But we’d be totally ecstatic if THAT photo meant a cooking show! Good luck and bring on more juicy kitchen stuff! :)

    Reply
    1. Joy February 24, 2012 at 12:30 pm

      Comme d’habitude, nice and simple and with great music background ! Merci beaucoup :o)

    Reply
      1. Erwan March 12, 2012 at 3:49 am

        merci a toi Joy

      Reply
    1. Phoebe February 24, 2012 at 1:31 pm

      Do you have this vid on YouTube? I’d really like to pin this on my Pinterest. I love how simple this is. ^o^

    Reply
      1. Erwan March 12, 2012 at 3:49 am

        its on vimeo :)

      Reply
    1. Julie Ann February 24, 2012 at 1:39 pm

      will do this tonight! :) ♥

    Reply
      1. Erwan March 12, 2012 at 3:50 am

        how did it go?

      Reply
    1. DianeJoyce February 24, 2012 at 3:34 pm

      Oh no, I think I fell in love with the omelet!

    Reply
      1. Erwan March 12, 2012 at 3:50 am

        i have a relationship with eggs

      Reply
    1. Kath February 24, 2012 at 3:37 pm

      Saw you blog from divine lee’s post about your BBQ party. i just started to love you blog then and always check for new post every week. your blog did inspire me to cook and opt for healthy meals. hope you’ll have cooking show soon.

    Reply
      1. Erwan March 12, 2012 at 3:50 am

        thank you Kath, much appreciated!

      Reply
    1. orange February 24, 2012 at 3:41 pm

      wat camera do you use? (sorry not food related).hehe..but pls reply.

    Reply
      1. Erwan March 12, 2012 at 3:51 am

        a GF1!

      Reply
    1. Bogs February 25, 2012 at 12:29 am

      Hi Erwan,

      You really inspire me to cook and work out a lot…Continue to inspire us. I hope I can get a response from you. Thank you!

    Reply
      1. Erwan March 12, 2012 at 3:51 am

        thanks to you guys for reading, orelse i wouldnt do it!

      Reply
    1. therese February 25, 2012 at 12:32 am

      hi erwan…. man! you so made me want to have an omelet for dinner!

      just wondering, why didn’t you use a spatula for a nonstick pan? LOL

      anyway, another great recipe that i want to try. literally, my mouth was watering as i saw you put that salad in the end together. i read the other day that feta cheese is actually a good healthy cheese to eat so i might stop by the market to pick up a wedge or however they sell it.

      btw, you’re such a cuuuutttiiieeeee pie! :)

    Reply
      1. Erwan March 12, 2012 at 3:52 am

        haha because its my pan and i dont care if i scratch it haha. in any case its not teflon, so i wont have any black bits, also im not touching the pan with the tips, just the flat side :)

      Reply
    1. Trexcy Anne Cahilog (@trixlelis) February 25, 2012 at 2:32 am

      my 2 fav dish together,.. nice
      and me too i like fetta cheese on my salad.,
      im really curious about the picture in FB,….still guessing.???????

    Reply
      1. Erwan March 12, 2012 at 3:52 am

        me too still guessing ahaha

      Reply
    1. Vera February 27, 2012 at 1:06 pm

      2 thumbs up!

    Reply
    1. nica February 28, 2012 at 9:38 am

      I LOVE YOU ERWAAAAANNNNN! <3 <3 <3

    Reply
    1. lilo February 28, 2012 at 4:44 pm

      hi. just want to ask. do you easily gain weight? if you stop your working out sessions? just want to know. nice blog by the way.

    Reply
    1. Julie Ann February 28, 2012 at 9:42 pm

      Did this but it was not as nice as yours.. http://adiceofspice.com/?p=61

    Reply
    1. jhe March 1, 2012 at 6:00 pm

      what camera are you using? very good quality!!! makes the food look more yummy.

    Reply
    1. Angela March 2, 2012 at 3:12 am

      Hi! what kind of camera are you using? :)

    Reply
    1. Danielle Alamares March 4, 2012 at 6:42 am

      This is how I want my eggs done. ;-) I actually replaced some ingredients, I added grated Parmigiano-Reggiano with a bit of fresh thyme leaves and it was awesome! …melts in your mouth, i love it! Then with the tomato salad, I added poached asparagus. Wonderful! :-)

    Reply
      1. Erwan March 12, 2012 at 3:57 am

        basic recipes are the best because you can modify them easily

      Reply
    1. K March 21, 2012 at 10:24 am

      ONE AWESOME TIP:

      Dip a finger in water and use it to fish out stray egg shells waaaayyy easier!

    Reply
      1. Erwan March 23, 2012 at 2:27 am

        haha thanks! egg shells work well and fast for me!

      Reply
    1. mhay March 22, 2012 at 2:48 am

      erwan..your such a hunk..so cutie..anne is very lucky to have you..keep it up! :)

    Reply
    1. pia March 28, 2012 at 9:23 am

      what do you call that black thing in salad kinda hard for me to find one of those

    Reply
      1. Erwan April 18, 2012 at 2:32 am

        olives? any supermarket will have some

      Reply
    1. Majesty April 8, 2012 at 1:05 am

      I noticed that u took an acai powder, where did you bought that? I hardly find one! I’m here in KSA so maybe when I back home in PH I’ll find one. Thanks for sharing erwan!

    Reply
    1. yotanyaA April 13, 2012 at 2:18 pm

      Hey, I see that you’re taking in acai powder. can you tell me po what brand of acai powder u are using? they say it’s really good!
      thank you po, kua erwan!

      i’mlike lefatkidinsideandout
      x

    Reply
      1. Erwan April 18, 2012 at 2:15 am

        mine comes from France, my sis sends it to me. Just get anything thats organic.

      Reply
    1. Warren May 10, 2012 at 11:27 am

      Perfect! I’ll do the monitoring and planning thing next week. Thanks! :)

    Reply
      1. Erwan May 28, 2012 at 3:16 am

        awesome!

      Reply
    1. Marion May 15, 2012 at 7:51 am

      I love how you make simple dishes become more extraordinary. Just inspires everyone especially to those who does not cook that often. This one’s a must try!

    Reply
    1. Maggie May 23, 2012 at 12:25 pm

      I love this! I’ve been looking for ways to spice up my omelets and this recipe is so easy even for teens like myself!

    Reply
      1. Erwan May 28, 2012 at 3:46 am

        awesome! thank you

      Reply
    1. veronica uy June 2, 2012 at 4:15 pm

      thanks erwan for your healthy, i am inspired to practice a healthy eating, kudos!

    Reply
      1. Erwan June 8, 2012 at 8:24 am

        great, thanks!

      Reply
    1. veronica uy June 2, 2012 at 4:17 pm

      thanks erwan for your healthy tips, i am inspired to practice a healthy eating! kudos.

    Reply
    1. luna June 7, 2012 at 5:34 am

      nice post. im actually a fan of your sister :D and m really glad i ‘discovered’ this gem of a blog/site. so far i lost 7 kgs and im looking forward to losing 8more (m now 60kgs). before my massive weight gain i used to be 118lbs and i admit i LOVE to eat but now that im older i realized i just cant eat as much as i did when i was younger, its true wat they say how ur body changes wen u grow older hehe.

      thanks for the inspiration and the recipes and i cant wait to read all your past posts and watch your videos.

    Reply
      1. Erwan June 8, 2012 at 8:25 am

        GO FOOOOOOORRRR IT!!!! you can do it :)

      Reply
    1. Amartin June 7, 2012 at 5:44 pm

      I noticed you’re only using a fork when you’re cooking except for that spatula you used to remove the fried egg for the mushroom salad, anyway did you invest in other utensils for cooking?

      [img]http://www.reluctantgourmet.com/images/plastic_utensils_lg.jpg[/img]

    Reply
      1. Erwan June 8, 2012 at 8:28 am

        haqhahahahahah yes i do have other utensils, but dont seem to need them.

      Reply
    1. Amartin June 7, 2012 at 5:45 pm

      I noticed you’re only using a fork when you’re cooking except for that spatula you used to remove the fried egg for the mushroom salad, anyway did you invest in other utensils for cooking?

    Reply
    1. kathy June 14, 2012 at 9:17 am

      i love this omelet! tried it and its good!thanks for sharing healthy meals!

    Reply
    1. Coby June 17, 2012 at 4:05 pm

      what title nung song nung nasa intro mo?

    Reply
      1. Erwan June 25, 2012 at 11:48 am

        Black keys

      Reply
    1. Nix June 21, 2012 at 4:58 pm

      Will try this Omelette! I think i prefer this vs the creamy scrambled eggs.
      Thanks for inspiring a fat guy like me to eat healthy and have an active lifestyle!
      How do you keep yourself consistent with your healthy regimen? I tried getting healthy and fit but I always fall and wait for another inspiration to start me up again..then fail again..
      Thanks!

    Reply
    1. rooz June 22, 2012 at 12:21 pm

      So yummy! awesomeness! will try it! thanks a lot dude!

    Reply
      1. Erwan June 25, 2012 at 5:22 am

        Thanks man

      Reply
    1. rawnna July 1, 2012 at 2:18 pm

      Hey,

      Thanks for the recipe. Prepared “the perfect omelet” as a birthday breakfast for someone special. He loved it! :)

      Hope you can check out the website for the picture. It looked perfect on cam just like how it tasted! ;)

      Thanks again!

    Reply
      1. Erwan July 20, 2012 at 1:43 am

        im happy :) i did, good job!

      Reply
    1. Alyssa July 2, 2012 at 10:14 am

      I can’t view the video. I think there’s something wrong?

    Reply
      1. Erwan July 20, 2012 at 2:02 am

        should work now :)

      Reply
    1. Jenny July 10, 2012 at 12:33 am

      Hi erwan! I recently decided to count my calories. I’m 250 lbs and My ideal weight would be at around 130, so that leaves me about 1400 calories a day for me to lose about 2 lbs a week. I downloaded this app to help me keep track of the food I’m eating as well as the calories burned through exercise. I keep within my limits. I was just wondering if dieting is enough for me to lose weight. If i keep within my caloric intake and still exercise, I would fall beneath my minimum intake and my body would go into starvation mode, and I read somewhere that if your body goes into this phase, your metabolism decreases and it will make it harder for you to lose weight. Should I just follow the app or ditch it, eat more than my limit and just exercise? I’m just skeptical that by not meticulously counting my calories, I would be back to where I started, and I’ve been counting calories for 3 weeks now and so far, I’m getting good results.

    Reply
      1. Erwan July 20, 2012 at 1:50 am

        you cant think like that.
        If i work out 3 hours on my bike im losing 3000 calories, my maintanence is about 1800 calories, does that mean i have to eat 4800 calories orelse im straving myself? no.
        You should basically stick to that 1400 as a guide and excercise, your body wont go into starvation mode, 1400 is good enough already for a girl. exercise and diet are key.

      Reply
    1. Marian December 15, 2012 at 4:36 pm

      Hi erwan! I discovered ur blog just recently. I love to work out but I’ve usually had a hard time eating at home because I don’t know how to whip up a healthy meal. When at home and I’m on a diet I usually just eat an egg sandwich, fruit, spaghetti or soup. (Yeah I know, I’m hopeless.haha) Your blog is amazing because of so many healthy recipes. I saved some recipes on my computer for reference. Thanks a bunch!

    Reply
    1. V January 4, 2013 at 4:08 am

      I was looking for a recipe that uses feta cheese and found Black Keys playing in the background. It’s like hitting a jackpot. :D

    Reply
    1. Anna January 4, 2013 at 9:55 am

      So that’s how to make an omelet. Thanks. I’ve been doing it wrong ;) Just wondering why do you use olive oil, instead of, like, canola? Thanks!

    Reply
    1. Rick January 7, 2013 at 5:29 pm

      Really nice recipe! trying this out tomorrow morning for my breakfast.. btw, where did you get your bracelet? I want one too haha!

    Reply
    1. Jel November 13, 2013 at 12:59 pm

      hi! Is there are video for this and for your other “How-to’s”? I’m not able to see it and I want to try your recipes so badly:((

    Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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