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Did you know?
I decided that being a single parent; I didn't want my son growing up seeing an obese father...
Geoffrey shares with us how and why he chose to make a body transformation. Included is an extensive nutrition plan that he followed for two different shows. Check it out!

Before Before:
215 lbs
~30% BF 		After After:
145 lbs
~6% BF


Vital Stats

Name: Geoffrey B Miller
Email: millergb@hotmail.com

My prior stats in July 2003 were: 215lb@~30%bf

The April 2005: ~165lb@~10%

After
Click Image To Enlarge.
Geoffrey, April 2005.

The stats for Sep'05: 145@~6%bf 1 week after the Yokota AFB BB show

I am currently 10lb lighter and about 2-3%bf lower in preparation for the Yokosuka NB BB contest this weekend.


How I Did It

I blew up from 180lb to 215lb after coming back from the invasion of Iraq; happy to be alive and eating because of it. I decided that being a single parent; I didn't want my son growing up seeing an obese father and didn't like what I saw in the mirror. You can tell by the timeline of the pics that it was a good steady loss over time. During the process of loosing the weight I have also earned my AA and have currently started my BA.

Starting next week I will work on putting the correct weight back on; looking at a off season goal of 165-175 at no greater than 10%bf.

I have landed a billet at USNH Yokosuka, Japan working in the Health Promotion office; helping my fellow sailors, their families and DOD civilians achieve their health and fitness related goals as well: working by ACSM guidelines under the supervision of Mr. Robert Sloan who is a registered exercise physiologist. We run the only clinical weight management program in the US Navy.


My Diets From The Yokota & Yokosuka Shows


Wednesday-Thursday Carb Depletion Yokota 2005:
Basic Intake Analysis Reports

All Foods

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 12 0 0 0 5.76 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1992.78 334.70 52.38 135.28 1.00 95.00 2101.53 14.45

    PCF Ratio*:48-8-44

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Animal Pak 1 Pak
  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 1.92 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
243.59 41.73 10.29 12.76 0.00 0.00 633.84 4.82

    PCF Ratio*:52-13-36

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 1.92 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
235.59 40.23 9.79 12.76 0.00 0.00 633.84 4.82

    PCF Ratio*:51-12-36

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps
  • Pro Complex 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
300.00 55.00 4.00 24.00 1.00 35.00 200.00 0.00

    PCF Ratio*:49-4-48

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Dinner:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps
  • Animal Pak 1 Pak
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 1.92 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
263.59 41.73 10.29 23.76 0.00 0.00 633.84 4.82

    PCF Ratio*:40-10-51

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Friday carb depletion Yokota 2005:
 Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 12 0 0 0 8.47 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1800.75 284.24 59.72 133.28 0.00 60.00 1912.87 21.25

    PCF Ratio*:44-9-47

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Animal Pak 1 Pak
  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 200 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 2.82 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
266.25 43.25 14.07 12.76 0.00 0.00 637.62 7.08

    PCF Ratio*:50-16-33

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 200 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 2.82 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
258.25 41.75 13.57 12.76 0.00 0.00 637.62 7.08

    PCF Ratio*:50-16-34

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Dinner:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 200 grams
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps
  • Animal Pak 1 Pak
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 2.82 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
286.25 43.25 14.07 23.76 0.00 0.00 637.62 7.08

    PCF Ratio*:39-13-48

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Monday-Friday 3 weeks out Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
5.85 0 0 0 0 2.86 0 0 0 0 0.68 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1695.17 185.07 192.32 21.52 5.36 190.00 1287.12 28.26

    PCF Ratio: 43-45-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro with 8oz of Oolong tea 1 scoop
  • Oat Meal .5 cup
  • Animal Pak 1 Pak

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
303.00 32.50 30.50 6.00 0.50 10.00 0.00 4.00

    PCF Ratio: 42-40-18

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Lunch:

  • All Whites-100% liquid egg whites 3 oz
  • BROCCOLI, CHOPPED, FROZEN unprepared 136 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 250 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.25 0 0 0 0 1.43 0 0 0 0 0.38 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
361.58 18.87 65.29 2.47 0.47 0.00 173.81 8.58

    PCF Ratio: 21-73-6

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • All Whites-100% liquid egg whites 3 oz
  • BROCCOLI, CHOPPED, FROZEN unprepared 136 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.43 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
305.58 17.71 53.53 2.05 0.39 0.00 173.31 7.68

    PCF Ratio: 23-71-6

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Saturday 3 Weeks Out Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 1 0 0 0 1.92 0 1 0 0 0.3 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1959.23 166.84 267.73 22.77 5.73 249.92 4293.84 26.42

    PCF Ratio: 34-55-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro w/8oz Oolong tea 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Oat Meal .5 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
150.00 5.00 27.00 3.00 0.50 0.00 0.00 4.00

    PCF Ratio: 13-70-17

Lunch:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • All Whites-100% liquid egg whites 3 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Devils Food cookie cakes 3 cookies

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.92 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber*
468.37 20.10 91.05 1.66 0.33 0.00 238.70 8.42

    PCF Ratio: 17-79-3

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • Turkey Chili- No beans 2 cups
  • PROCESSED CHEESE, CHEDDAR SHARP, SLICE, NONFAT 'FREE' singles nonfat pasteurized process cheese product 2/3 oz
  • Steak Fries 3 oz
  • Devils Food cookie cakes 3 cookies

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 1 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber*
685.00 58.00 90.00 9.00 2.50 150.00 3230.00 8.00

    PCF Ratio: 34-53-12

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Honey Nut Cheerios 1 cup
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 1 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium Fiber*
220.86 12.74 36.68 2.12 0.40 4.92 355.14 2.00

    PCF Ratio: 24-68-9

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Saturday Carb Loading Yokota 2005:
 Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 4 0 0 0 0 9.3 0.92 0 0 0.45 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
2905.33 196.37 470.38 36.73 7.98 184.54 2363.79 51.94

    PCF Ratio: 26-63-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Animal Pak 1 Pak
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz
  • Honey Nut Cheerios 120 grams
  • BANANA, RAW 6" to 6-7/8" long 2 small

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 3.1 0.92 0 0 0 0

Nutrients:
12.85
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
766.83 24.56 152.44 7.54 0.74 4.54 975.83

    PCF Ratio: 13-79-9

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • 100% whey mrp 1 packet
  • BANANA, RAW 6" to 6-7/8" long 2 small

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 3.1 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
475.84 47.08 67.33 4.97 2.37 85.00 472.02 8.85

    PCF Ratio: 37-54-9

Lunch:

  • Oat Meal 2 cups
  • BANANA, RAW 6" to 6-7/8" long 2 small

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 3.1 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
785.84 22.08 155.33 12.97 2.37 0.00 2.02 20.85

    PCF Ratio: 11-75-14

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • BROWN RICE, MEDIUM GRAIN, COOKED 300 grams
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 4