All posts by kleucht

My Transformers 3 filming experience at NASA KSC (with photos)

I hope I don’t get in trouble for posting photos. I figure now that the movie is out all the closed set stuff is overcome by events.  Here’s hoping I don’t get sued.

Back in the Fall of 2010, Michael Bay and his Transformers 3 crew came to central Florida to film for one full week inside the gates of NASA at the Kennedy Space Center. There was an open casting call for badged KSC employees so myself and about 600 of my coworkers applied and got our photos taken by the casting company. The day I was called to be an extra, I was unable to do it due to some critical work meetings that I could not get out of. Sadly they never called me again.  I guess that was my only chance to be an extra in the film.

Since I have past experience working with NASA Public Affairs at special events and for past motion picture filming, I was able to work with Public Affairs for a couple of days as an escort. A Public Affairs escort basically babysits the film crew and answers their questions and makes sure they don’t do anything they’re not supposed to do. My first day working for Public Affairs was the first day of actual T3 filming at KSC. The crew was setting up for a scene in the center transfer aisle inside the huge Vehicle Assembly Building (VAB). For a while I was tasked to be a bouncer at the doors to the VAB to make sure every crew member and extra had the proper badges and such. It was hard because I had to turn away real KSC workers. It was a closed movie set and only cast and crew were allowed in certain places and KSC workers were around and they were trying to catch a glimpse of the stars and the sets and such.

After the morning inrush of film crew settled down I was able to stroll around the VAB transfer aisle and look at the set being put together and lit. The whole transfer aisle of the VAB was going to be used and so the workers had set out a bunch of big lifting equipment and such in the aisle. Someone on the Internet posted a security camera photo of the area onto a public NASA forum:

t3-security-cam2

[image source]

In the middle of the aisle they had set up a headquarters or a lab looking movie set with some computer equipment and displays.  Here’s another security camera snapshot of the set:

t3-security-cam1

[image source]

While working in various places in the VAB transfer aisle that morning, I saw the main actor, Shia LaBeouf, walking around wasting time and getting mic’d and warming up for his first scene. I also saw his stunt double hanging around dressed the exact same as him and rehearsing some stunt moves. Shia is way skinnier than he appears on screen. I suppose this could be said for all TV and film actors, though.  I chose not to take any photos of Shia or any of the cast that I came across.  I didn’t want to get in trouble.  And Shia looked like he was pretty serious and focused getting ready for his scene.  Here is a photo I took in the general direction of the VAB aisle set, though:

t3-filminginvab

[photo by Kurt W. Leucht]

About mid morning, I got a call on the radio to go to the VAB front gate to escort the director, Michael Bay, onto his set. He has a reputation for being pretty mean, but he was plenty nice to me. He had a rolling suitcase in one hand and coffee in the other hand. When the NASA public affairs person introduced him to me, he let go of his suitcase and shook my hand and said “Hi, nice to meet you”. Of course this was the morning of the first day of shooting at KSC, so why wouldn’t the guy be in a good mood.

He did not have an entourage with him … they were all inside the VAB, I suppose. As Michael Bay and I walked across the parking lot towards the VAB he said it’s been 11 years since he was at KSC. He said the movie Armageddon was his last trip to KSC. He directed that movie too, along with Pearl Harbor, The Rock, and Bad Boys. I said something like “Oh, you haven’t been back since Armageddon?” and he said no. Then I asked if he had just gotten off a plane this morning and he said yes, but then he said he came from Miami this morning, not California. He mentioned that he had a house in California and a house in Miami. I said I had read that on wikipedia … showing how much of a geek I really was. Oops. That comment didn’t seem to phase him, though. By now we were walking up to the big open door of the huge VAB and he looks up at the VAB and says “This is gonna be cool in 3D”. I smiled and agreed. At that time the entertainment press and bloggers were still arguing on the Internet about whether Michael Bay was really going to film in 3D or not.

I walked him to the headquarters/lab set and he got to work. There were assistant directors and lighting people and a bunch of other folks working on the set and showing the director what they had done. About an hour later the extras were brought in. 150 in all for the VAB shot. They were a mix of military commanders and SWAT (NEST is what they call it in the Transformer world) people. Back at the front gate of the VAB, the crew kept bringing in equipment and vehicles. They brought in white SUVs that were dressed like NASA security. They brought in some little NEST special forces vehicles with a fake machine gun mounted on top.  Here are a couple photos I took of the NEST Hummer vehicles:

t3-nesthummer

[photo by Kurt W. Leucht]

t3-nestlogo

[photo by Kurt W. Leucht]

And lastly, they brought in the whole collection of Autobots. I don’t know all their names, but I saw Optimus Prime, the big semi truck. Bumblebee, the yellow Camaro. Ironhide, the big black truck. Ratchet, the brightly colored emergency vehicle hummer.  And there was a red Ferrari that is rumored to be a new Autobot for this movie. The coolest autobot to look at was probably Sideswipe, which is a silver corvette stingray. In this movie, Sideswipe is a convertible.

t3-autobots

[photo by Kurt W. Leucht]

Although The Wreckers are also pretty cool looking. These guys are three NASCAR chassis with all sorts of robot looking attachments and mods.  I did not get a decent photo of the Wreckers.

Here is a security camera snapshot showing the crew using the Pursuit Systems camera boom car inside the VAB.  They used the camera boom car to shoot the scene where the actors were walking into the VAB from the North doors.

t3-security-cam3

[image source]

I am always fascinated by all the equipment that movie crews use to film a scene.  Here is a security camera snapshot showing a large lighting crane that they used while filming inside the VAB.  It’s basically a big stadium style light grid with a big white vinyl or similar diffuser mounted in front of it:

t3-security-cam4

[image source]

Here is a better photo of the Pursuit Systems camera boom car that I took a couple days later:

t3-persuitcar

[photo by Kurt W. Leucht]

Here is a photo of Optimus Prime with some other misc extra vehicles in the background.  They’re sitting in a parking lot in front of the Orbiter Processing Facility (OPF):

t3-optimusandothers

[photo by Kurt W. Leucht]

Here is a better photo of Optimus in front of the OPF:

t3-optimusprime

[photo by Kurt W. Leucht]

When they were filming there at the headquarters/lab set inside the VAB, one of the assistant directors came up to me and asked if I could help scare away some KSC workers that were hanging around outside. I did that and then walked around the back of the VAB to see if there were any other workers trying to get a peek at the filming. All the Autobots were parked back there and I had to scare away some more workers. I also noticed some extras and some assistant directors standing around outside the back side of the VAB and they were waiting for the cameras to roll. I saw John Turturro who plays the wacky Sector 7 secret government agency guy, Agent Simmons. He was sitting in a motorized wheelchair for this particular scene and his assistant had a neck brace.  Here’s another security camera snapshot that was posted that day:

t3-security-cam5

[image source]

I had to leave for a few hours for some meetings and when I came back NASA Public Affairs put me at the VAB front gate to make sure all the film crew vehicles that were trying to get in had the right placards displayed. Luck had it that at this time the film crew was out in the parking lot in front of the VAB filming a chase scene from around the side of the VAB into the front parking lot, although they didn’t go over 25 mph. I had to block the gate to make sure no vehicles tried to enter while that scene was being filmed. That was pretty cool to see, but the scene did not make it into the film.  Here’s a photo I snapped after the scene was finished.  You can see Optimus Prime complete with trailer and the camera boom car:

t3-filmingoutsidevab

[photo by Kurt W. Leucht]

Then the crew threw together a new chase scene that started about two blocks away from the VAB and ended with the whole convoy tearing through the open front gate of the VAB. I got to watch this scene shot about 4 times. They did it right at dusk as the sun was starting to go down. Here is a video that some KSC employee (not me) posted on YouTube.

http://www.youtube.com/watch?v=BcRuppKTZSU

The short video shows the black camera boom chase car in front, then Bumblebee, the red Ferrari, Sideswipe, a new Autobot that I forget the name of, The NASCAR Wreckers, Ratchet, and last but not least Optimus Prime with trailer, all rolling out for the scene.  This scene also did not make it into the movie, but it was cool to watch.  I watched them film this scene about three or four times from the VAB front gate.  The convoy raced right past us.  I’m guessing that if us people who were standing there watching this scene being filmed would probably just be digitally erased from the footage for the film.

A couple days later I helped Public Affairs again and was tasked to escort the film crew while they worked at the Launch Control Center (LCC).  Here is a photo I took of director, Michael Bay, and his assistants walking around the LCC looking at the VAB and framing up a potential shot.  Michael Bay is the one in the red cap:

t3-director

[photo by Kurt W. Leucht]

They then set up a shot in front of the LCC with some NEST Hummer vehicles zooming by the gate and some extras running across the street and then Shia and John T meeting near the turnstiles and performing some dialog.  They must have shot this scene close to ten times to get it right.  Most of the set up and fluff was cut and just the minimal dialog made it into the movie, though.  Here is a photo I took of the extras getting a briefing before the scene started filming.  In the background you can see trucks and film lights and equipment.

t3-extras

[photo by Kurt W. Leucht]

Here is a photo of the actual scene being shot in front of the LCC.  You can see a NEST Hummer vehicle with the machine gun manned and behind that you can see a camera boom and also a mic boom.  And the group of people are extras getting ready to run across the street towards the turnstiles.

t3-lccscene

[photo by Kurt W. Leucht]

When they were done filming at the LCC, they quickly moved their equipment to the countdown clock at the press site for a vintage scene where there is a crowd watching the Apollo 11 moon launch.  They had some vintage cars and a group of extras in vintage clothes and vintage sunglasses.  They even had vintage lawn chairs in the scene.  During the set up of the scene director, Michael Bay, wanted the countdown clock to count down during the scene but the timing guys were having trouble getting the clock to work.  I played interference.  I talked to the timing guys on the radio while the scene was being set up and rehearsed.  Eventually I had to tell Michael Bay that the clock was not going to work.  He laughed it off and made a joke that maybe he should buy NASA a new clock.  All his crew laughed and so did I.  I don’t recall if the value of the ticking countdown clock actually showed up in the final edit of the film, though.  If it did, it was digitally painted there.

Here’s a photo I took of the extras while the crew were placing them and handing out vintage accessories:

t3-vintage1

[photo by Kurt W. Leucht]

And here is my last photo.  It’s the same scene, but you can see the 3D camera on its boom pretty well and you can see director, Michael Bay, framing up his shot.  He’s there in the red cap.

t3-vintage2

[photo by Kurt W. Leucht]

I was able to help Public Affairs one other day, but I didn’t get any photos.  It was inside the high bay of the Space Station Processing Facility (SSPF).  It was just a little bit of dialog with some lab equipment in the background.  A very short scene in the movie, but it took about a half day to shoot it.

I was not able to help out during the filming days out at the launch pad nor during the day they shot inside the Orbiter Processing Facility (OPF).  But those scenes are very prominent in the movie.

Well, that’s it for my Transformers 3 filming experience.  Hope you enjoyed it.

Kurt

Please Invent This: Air Conditioned Barber Chair

I’m a pretty busy guy, so I don’t really have the time nor the energy to implement every single great idea for a new invention that I think of.  So I’m going to just release any idea trademarks that I might have enjoyed and put my invention ideas out to the general public for implementation.  If you do actually end up getting filthy rich off of any of my invention ideas, I won’t sue you but please feel free to send me a little of your filthy money just to make certain that you are able to sleep soundly at night.  🙂

majestic-barber-chair
[image from http://bestbarberchairs.com/]

As I sat in the barber chair recently with that annoying plastic apron tied around my neck with sweat running down my face, I realized there was a simple solution to my discomfort.  Just add some air conditioning vents coming out of the armrests of the barber chair.  That will pump cool air under that hot plastic apron during the haircut and will keep the patron from overheating.

The chair doesn’t have to create it’s own cold air.  The salon employee could simply just hook up a hose to pump in the cold air … or even room temperature air would even help the situation.

Please invent this.  Thanks,
Kurt

Safety tip: Portable Air Compressor For Your Vehicle

My initial safety tip would be to notice as soon as one of your tires starts to get low and do not ignore it or think to yourself that you will fix it later.  For me, when I do that I tend to forget for a couple of days and then I’m in real trouble the next time I notice that my tire is low.  By then it is really really low.  Lucky for me, I have a mini air compressor in my trunk that plugs into my cars 12 volt jack.

01-my_flat_tire.

The mini air compressor I use is a Slime brand tire inflater with LED light.  I bought it from my local auto parts store (Auto Zone).  The LED light comes in quite handy in a dark parking lot and is probably even more handy on a dark country road.  You definitely need to get one of these little babies for each of your vehicles.  This particular model is only 10 bucks, which is very cheap for the peace of mind that it buys you.

.02-my_flat_tire

Kurt

Update 1: This particular device will only save you if you have a very slow leak.  If you end up with a puncture or something like that, then you will also need a can of tire sealant handy.

Update 2: It’s not shown in the photo above, but since I permanently keep one of these babies in each of my cars, I went ahead and used a permanent marker to place an arrow on the gauge telling me the air pressure of that car’s tires.  This saves me the time and trouble of having to figure that out late at night in the dark while possibly also being eaten by mosquitoes.

How I lost 20 pounds in 7 weeks simply by making healthy choices

Ideas From The Crowd

crowdsourcing

A few months ago I came to the realization that I was 20 pounds overweight and needed to do something about it.  I asked my Facebook friends for suggestions and got some really good ideas:

  • P90X
  • Wii Gold’s Gym
  • Hollywood Fast
  • Hollywood Cookie Diet
  • Cut out all junk food & sugar
  • Replace simple carbs with complex carbs
  • Eat right & exercise (no fad diets)
  • Cut portions in half
  • Avoid artificial sweeteners
  • Avoid processed foods

… and I also received a few not so great ideas:

  • NASA high tech fat sucking machine (Thanks, Mick)
  • Get a tapeworm (Thanks, Joe)
  • Cocaine habit (Thanks, Norm)

I thought about these options and did some online research.  I wasn’t wanting to spend a lot of money and I really didn’t want another fad diet.  I wanted to change my unhealthy eating habits for good and I wanted to start exercising regularly again.  I found some online chatter about eating like a diabetic and that sounded interesting so I looked more into it.

Eat Like A Diabetic

balancedmeal

I had always thought that diabetics could not eat sugar at all.  But that’s not true.  Diabetics are really supposed to eat well balanced meals in order to keep their blood sugar levels balanced.  And portion sizes are pretty important too.  Most of us eat about twice the portion size that we really need to be healthy.

Many dietitians suggest the following for breakfast:

  • small portion of medium-fat protein
  • small portion of starch
  • small portion of fruit
  • small portion of low fat dairy
  • a little fat

… and for lunch:

  • small portion of lean protein
  • small portion of starch
  • small portion of fruit
  • small portion of vegetable
  • a little fat

… and for dinner:

  • larger portion of lean protein
  • small portion of starch
  • small portion of fruit
  • small portion of vegetable
  • small portion of low fat dairy
  • a little fat

… and one snack is also suggested:

  • small portion of starch
  • half portion of low fat dairy

Dietitians are recently suggesting that diabetics do not need a starch at every meal and they are also cutting out some of the dairy because it contains the hidden glucose of lactose.  Also, many dietitians believe that 5 smaller meals versus 3 larger ones equaling the same daily caloric intake keeps the body’s metabolism and blood sugar more level.

Major Points To Consider

dessert

A couple major points are in order.  Avoid junk food!  Avoid fried food!  Minimize sweets!  This healthy meal plan does not include soda … the two allowed drinks are water and low fat milk.  Most people should probably drink 8 glasses of water each day.  There are many reasons … it flushes out toxins … it carries nutrients to your cells … it maintains healthy tissue.

This healthy meal plan does not include big desserts.  Occasional small desserts are fine, though.  A certain amount of sugar is necessary for a balanced diet.  Naturally occurring sugar is suggested, though, like the sugars occurring in fruits.  Do not add sugar to your food!

If you want to occasionally have cookies in a meal, then you should skip any other carbohydrate content of that meal like a slice of bread and have the cookies instead. This is an even trade and the total amount of carbohydrate ingested during the meal will remain the same.  I wouldn’t suggest eating cookies at every meal, though.  Or even every day.  Maybe twice a week or so would be okay.  Give yourself an occasional treat for being good.  If you do it too often, though, then you’re not exactly being good!

This meal plan suggests foods that are low in cholesterol and low in salt and low in added sugar.  Restaurant food is often high in cholesterol and high in salt and high in sugar.  If you eat often in restaurants, you will likely not be able to lose weight unless you are very very very careful what you choose from the menu.

Now let’s talk about portions.  Portions are very important.  For a meat in your meal, many dietitians suggest 3 ounces which is about the same size as a deck of cards.  This doesn’t sound like a lot of food but by the time you finish a meal that includes a meat and a starch and a vegetable and a fruit and a milk, it all adds up to quite a filling meal.  And a balanced meal, which is very important.  The whole time I’ve been eating like this I’ve rarely ever noticed that I was hungry.

Real Food Examples

Here are some examples of actual foods that fit within this meal plan:

  • small portion of medium-fat protein
    • 1 ounce of pork sausage
    • or 2 strips of bacon
    • or 1 ounce of regular cheese
  • small portion of lean protein
    • 1 ounce of white fish, tuna, salmon, shellfish
    • or 1 ounce of chicken breast or turkey, no skin
    • or 1 ounce of ham, pork
    • or 1 ounce of low fat cheese
    • minimize red meats and eggs
  • larger portion of lean protein
    • same as above, but 3 ounces instead of 1 ounce
  • small portion of starch
    • one slice whole wheat bread
    • or 2 ounces of low fat granola
    • or 3 ounces of multigrain pasta
    • avoid white bread, white rice
  • small portion of fruit
    • 3 ounces of fresh or frozen berries (strawberries, blueberries, raspberries, etc.)
    • or 3 ounces of mango
    • or 3 ounces of apple slices
    • or 1 measuring cup of 100% fruit juice
    • minimize citrus, bananas
    • fresh, not canned fruits
  • small portion of vegetable
    • 3 ounces of raw broccoli, cauliflower, carrots with low fat ranch dressing
    • or 3 ounces of steamed broccoli with garlic powder and grilled onions
  • small portion of low fat dairy
    • 1 measuring cup of low fat milk
    • 3 ounces of nonfat yogurt (add 1 tsp pure vanilla extract or 1 tsp honey for flavor)

Don’t Forget To Exercise

exercise

Regular exercise is important to maintain a fit body that won’t fall apart as you get older.  And regular exercise can also help you drop unneeded fat weight.  Exercise doesn’t have to be a regimen that you force yourself to do and ends up giving you sore muscles for days afterward.  A simple daily brisk walk can do wonders.

For two months, I’ve been on a regular routine of three times a week walking very briskly … like over 4 mph … for about 3 miles.  The brisk walk isn’t all that hard, but it gets the heart pumping and gets the sweat flowing anyways.  The hardest part for me is the getting to bed an hour earlier than I’m used to and getting up an hour earlier than normal.

What I’ve Been Eating

I’ve been keeping track of what exactly I’ve been eating for two months, so here are some details that show exactly what I’ve been eating.  Now everyone’s body chemistry and metabolism is different, so don’t get mad at me if you don’t have the same results as I did.  The healthy eating meal plan I described above does not include counting calories.  It includes eating the right portions of a rounded set of healthy choices.  I only counted the calories for fun to see how many calories I was taking in each day on average.  This is not a calorie counting diet.  This is a new way of eating that will make you healthier and thinner in the long run.  I was using an iPhone app called MyFitnessPal to track my calories in case you were wondering where the calorie numbers came from.

myfitnesspal

WEEK 1

  • Monday August 9th
    • was not keeping track at first
  • Tuesday
    • was not keeping track at first
  • Wednesday
    • was not keeping track at first
  • Thursday (1,538 net calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: Fruit/Yogurt/Granola: 3 oz frozen mixed fruit, 3 oz nonfat yogurt, 1/3 cup low fat granola, 1 tsp pure vanilla extract, water (300 calories)
    • Lunch: half Sicilian shrimp appetizer, half Greek salad with meat, water with lemon (445 calories)
    • Dinner: 2 helpings of the following: 6 inch flour tortilla, 1/2 Tbsp salsa, 1/2 oz feta cheese, 1/2 cup romaine lettuce, quarter small tomato, 1.5 oz rotisserie chicken white meat, water (312 calories)
    • Snacks: fruit and nut trail mix, Fruit/Yogurt/Granola, herb roasted nut mix, tortilla chips and salsa (770 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Friday (1,031 net calories)
    • Exercise: Mowing lawn with push mower for 90 minutes (minus 636 calories)
    • Breakfast: Fruit/Yogurt/Granola (300 calories)
    • Lunch: 2 helpings of the following: 6 inch flour tortilla, 1/2 Tbsp salsa, 1/2 oz feta cheese, 1/2 cup romaine lettuce, quarter small tomato, 1.5 oz rotisserie chicken white meat, water (312 calories)
    • Dinner: Denny’s Prime Rib and Blue salad, water with lemon (600 calories)
    • Snacks: gala apple, Planters South Beach nut mix, chocolate chip granola bar, low fat graham crackers (455 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Saturday (1,133 net calories)
    • Exercise: yard work for 1.5 hours (minus 636 calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: dip consisting of 2 Tbsp nonfat yogurt and 1 Tbsp light mayonnaise and a tsp yellow mustard and chili powder and Cayenne pepper and curry, raw broccoli dipped in the dip, 1 slice whole grain bread, 2/3 Starkist herb/garlic tuna pouch, 1 cup 100% apple juice  (373 calories)
    • Dinner: salad consisting of romaine lettuce, raw carrots, raw broccoli, tomato, and 3 oz grilled chicken breast, water (195 calories)
    • Snacks: Planters South Beach nut mix, unsweetened apple sauce snack pack, low fat graham crackers, 1/2 Naked Juice Green Machine smoothie, Walgreen’s small bag of yogurt pretzels (these things are terribly fattening and I would not suggest them! 4 servings and 600 calories in one small bag!), 1 oz BBQ potato chips (455 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Sunday (1,722 net calories)
    • Breakfast: low fat graham crackers, 1 cup low fat milk, 2 servings of pound cake, water (495 calories)
    • Lunch: dip from yesterday’s lunch, 3 oz grilled chicken breast in the dip, 1/2 cup fresh mango, 1/2 cup raw cauliflower in the dip, handful of low fat granola, water (400 calories)
    • Dinner: 2 helpings of the following: 6 inch flour tortilla, 1/2 Tbsp salsa, 1/2 oz feta cheese, 1/2 cup romaine lettuce, quarter small tomato, 1.5 oz rotisserie chicken white meat, 1/2 Naked Juice Green Machine smoothie (382 calories)
    • Snacks: chocolate chip granola bar, pineapple cake, vanilla bean ice cream (445 calories) (I was eating about 3 snacks a day for the first 2 weeks)

Week 1 Complete … 5 pounds lost

bathroomscale

WEEK 2

  • Monday August 16th (1,856 net calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: Greek salad with no meat, low fat Italian dressing, water (390 calories)
    • Dinner: whole wheat wrap filled with grilled chicken breast, leaf lettuce, tomato, 1 slice Swiss cheese, onion, banana peppers, black olives, water (440 calories)
    • Snacks: herb roasted nut mix, egg salad sandwich, 8 oz apple juice, fruit and nut blend trail mix (this was extremely high in calories it turns out!) (1,015 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Tuesday (1,827 net calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: Greek salad with no meat, low fat Italian dressing, water (390 calories)
    • Dinner: 3 oz baked salmon, 1/2 cup fresh mango, tossed salad with carrots, tomato, low fat dressing, water (254 calories)
    • Snacks: fruit and nut blend trail mix (this was extremely high in calories it turns out!), low fat graham crackers, beef steak jerky (883 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Wednesday (1,474 net calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: whole wheat wrap filled with grilled chicken breast, leaf lettuce, tomato, onion, banana peppers, dill spear, water (364 calories)
    • Dinner: oats & honey granola bar, 1/2 Naked Fruit Green Machine smoothie (260 calories)
    • Snacks: 2 oats & honey granola bar, herb roasted nut mix  (550 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Thursday (1,232 net calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: whole wheat wrap filled with grilled chicken breast, leaf lettuce, tomato, onion, banana peppers, water (359 calories)
    • Dinner: 2 helpings of the following: 6 inch flour tortilla, 1/2 Tbsp salsa, 1/2 oz feta cheese, 1/2 cup romaine lettuce, quarter small tomato, 1.5 oz rotisserie chicken white meat, water (312 calories)
    • Snacks: 2 oats & honey granola bar, herb roasted nut mix  (550 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Friday (2,569 net calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: whole wheat wrap filled with grilled chicken breast, leaf lettuce, tomato, onion, banana peppers, water (359 calories)
    • Dinner: 2 slices of Kelsey’s pepperoni pizza, garlic knot, water (760 calories)
    • Snacks: fruit and nut blend trail mix (this was extremely high in calories it turns out!), oats & honey granola bar, herb roasted nut mix, Dunkin Donuts chocolate frosted donut,   (1,150 calories) (I was eating about 3 snacks a day for the first 2 weeks)
  • Saturday (1,261 net calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: oats & honey granola bar, 1/2 Naked Fruit Green Machine smoothie (260 calories)
    • Dinner: fruit and nut blend trail mix (this was extremely high in calories it turns out!), 1/2 Naked Fruit Green Machine smoothie (630 calories)
    • Snacks: oats & honey granola bar, herb roasted nut mix (360 calories)
  • Sunday (1,520 net calories)
    • Breakfast: oats & honey granola bar, water (190 calories)
    • Lunch: salad with grilled chicken breast and low fat dressing, water (500 calories)
    • Dinner: salad with grilled chicken breast and low fat dressing, water (500 calories)
    • Snacks: oats & honey granola bar, low fat graham crackers (330 calories)

Week 2 complete …2 more pounds lost or 7 total pounds lost

bathroomscale

WEEK 3

  • Monday August 23rd (681 net calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: no sugar added applesauce with cinnamon, water (50 calories)
    • Lunch: Greek salad with no meat, low fat Italian dressing, water (390 calories)
    • Dinner: peanut butter crunchy granola bar, water (190 calories)
    • Snacks: herb roasted nut mix, twice (340 calories)
  • Tuesday (1,483 net calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: Greek salad with no meat, low fat Italian dressing, water (390 calories)
    • Dinner: 3 ounces roasted turkey breast, green beans, honey glazed carrots, 1 measuring cup milk (469 calories)
    • Snacks: Chips and salsa (324 calories)
  • Wednesday (1,176 net calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: Greek salad with no meat, low fat Italian dressing, water (390 calories)
    • Dinner: baked non-breaded catfish fillet, honey glazed carrots, green beans, 1 cup milk (395 calories)
    • Snacks: very thin slice of cheesecake, about one ounce (91 calories)
  • Thursday (1,633 net calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: oats & honey granola bar, Naked Fruit Green Machine smoothie (400 calories)
    • Lunch: whole wheat wrap filled with grilled chicken breast, leaf lettuce, tomato, onion, banana peppers, 1/2 Naked Fruit Green Machine smoothie (499 calories)
    • Dinner: 3 ounces Cajun spiced non-breaded shrimp, green beans, raw blueberies, 1.5 cup milk (353 calories)
    • Snacks: vending machine chocolate chip cookies, vending machine apple juice, oats & honey granola bar (670 calories)
  • Friday (1,586 net calories)
    • Breakfast: Fruit/Yogurt/Granola, water (300 calories)
    • Lunch: green salad from salad bar with raw veggies and hot wing sauce as dressing, water (273 calories)
    • Dinner: salad with grilled chicken breast, tomato, raw broccoli, water (303 calories)
    • Snacks: oats & honey granola bar, Mrs. Smiths slice cherry pie, vanilla Blue Bell ice cream (710 calories)
  • Saturday (158 net calories)
    • Exercise: mowing yard with push mower for 90 minutes (minus 636 calories)
    • Exercise: Brisk (4 mph) walk for 3 miles or 45 minutes (minus 289 calories)
    • Breakfast: 1 slice whole wheat bread, 1 teaspoon seedless strawberry jam, Frigo low fat cheese stick (188 calories)
    • Lunch: 3 ounces turkey breast, water (285 calories)
    • Dinner: 2 helpings of the following: 6 inch flour tortilla, 1/2 Tbsp salsa, 1/2 oz feta cheese, 1/2 cup romaine lettuce, quarter small tomato, 1.5 oz rotisserie chicken white meat, water (312 calories)
    • Snacks: oats & honey granola bar, low fat graham crackers (330 calories)
  • Sunday (1,250 net calories)
    • Breakfast: oats & honey granola bar, water (190 calories)
    • Lunch: IHOP Spinach, mushroom, tomato omlette with fruit (400 calories)
    • Dinner: 4 ounce baked salmon filet, brown rice, cooked broccoli, milk (520 calories)
    • Snacks: low fat graham crackers (140 calories)

Week 3 complete … 4 more pounds lost or 11 total pounds lost

bathroomscale

WEEK 4

  • Monday August 30th (1,138 net calories)
  • Tuesday (1,526 net calories)
  • Wednesday (1,113 net calories)
  • Thursday (1,311 net calories)
  • Friday (1,748 net calories)
  • Saturday (1,058 net calories)
  • Sunday (1,606 net calories)

Week 4 complete … 4 more pounds lost or 15 total pounds lost

bathroomscale

WEEK 5

  • Monday September 6th (1,437 net calories)
  • Tuesday (1,624 net calories)
  • Wednesday (1,386 net calories)
  • Thursday (1,390 net calories)
  • Friday (2,439 net calories)
  • Saturday (1,526 net calories)
  • Sunday (2,343 net calories)

Week 5 complete … zero pounds lost or 15 total pounds lost

bathroomscale

WEEK 6

  • Monday September 13th (1,220 net calories)
  • Tuesday (1,073 net calories)
  • Wednesday (1,406 net calories)
  • Thursday (1,450 net calories)
  • Friday (1,305 net calories)
  • Saturday (1,256 net calories)
  • Sunday (1,474 net calories)

Week 6 complete … 3 more pounds lost or 18 total pounds lost

bathroomscale

WEEK 7

  • Monday September 20th (1,240 net calories)
  • Tuesday (1,430 net calories)
  • Wednesday (1,302 net calories)
  • Thursday (1,348 net calories)
  • Friday (2,245 net calories)
  • Saturday (2,713 net calories)
  • Sunday (1,232 net calories)

Week 7 complete … 2 more pounds lost or 20 total pounds lost

bathroomscale

Things I Learned

  • You don’t have to starve yourself to lose your fat stores
  • Small portions do not feel like small portions when you eat a well balanced and well rounded meal
  • Diabetics do not need to avoid sugar completely … they just need to be careful.  Diabetics need to eat balanced and well rounded meals.  Surprise, that’s good advise for everyone!
  • It’s completely possible to live comfortably on about 400 calories per meal, plus about 400 calories in snacks each day
  • Salads with meat added are a simple way to get the correct portion sizes of your protein while also getting your vegetables at the same time
  • Exercise does not have to be painful or hard in order to be beneficial
  • All vending machine snacks are super high in calories, no matter how healthy they look
  • Restaurant food is 2 to 3 times the calories and portions which is considered healthy by most standards
  • Salsa is not bad for you, but most tortilla chips are quite high in calories
  • I really like the Greek salad served by my cafeteria at work … and it’s not too bad for me either

References

My wife found this book Diabetes Cookbook for Dummies that she really likes.

diabetescookbook

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