Calorie Intake and Black Bean Pizza

So  I promised everyone an update on how to adjust calories once you reach a goal weight.  The easiest way is to use an online calculator. I have found this one to be a good source.

I however have been monitoring my calories for the entire time I have been working on my program. So I was able to calculate my needs based on the previous week. Last week I lost 2.8 pounds. At 3500 calories per pound, I had a deficit of 9800 calories that week. This over the 7 day week, that means I need 1400 calories a day to sustain and stop losing weight.

If you are thinking wow, that’s a lot, you are right. However with the HIIT, and crossfit style workouts I have been doing, that makes sense. But nonetheless I had the same reaction. So how do you go from 2200 to 3600 calories a day? Take it slow, and monitor your weight.

On Sunday I only adding 300 calories to my day. This allowed me to eat a little more but not gorge myself. This morning I weighed myself. Today I did my first workout of the new program, and at 5 pm I had eaten 2200 calories and was still hungry. with 300 left, compared to yesterday, I knew 2500 was too low. I bumped my number to 2700. I will eat 2700 calories today and weigh myself tomorrow. I will continue to eat 2700 calories a day for the rest of the week, and I will weigh myself every morning. If over the course of this week I maintain my weight, I will stop increasing and eat 2700 a day. However if I lose weight I will add another 200 calories and continue the process.

The reason this is a better method than just looking at a calculator, or just adding the 1400 calories to my day, is because it allows for my new workout to burn a different amount than the last, and it helps me avoid eating way too much before my body is ready for the extra food.


So After getting my calories sorted out, I my pizza. Super healthy Black Bean and Salsa pizza! One slice is 183 calories. Have a glass of wine and two slices and you are looking at a 466 calorie meal, with tons of protein and even some veggies. Here is a step by step recipe for you to follow:

Place your pizza stone on the grill and turn on grill as high as possible. Let warm-up for an hour. My grill reached about 600 degrees.

First spread your dough over a pizza peel and pour 1 cup of salsa on the dough. Spread evenly.

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Next take a cup of shredded mozzarella and spread it evenly over  the dough and salsa.

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After adding the cheese, take a fully drained can of black beans and top the cheese with the beans. Thinly slice a single red pepper and spread the pepper over the beans.

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Next chop 3 scallions into 1 inch segments and place on top.

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The final step before baking is to take about 1/4 cup of mozzarella and create a top layer of cheese.

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Place on the pizza stone inside the grill and bake for 6 minutes. Enjoy!

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Pizza Night!

Hey everyone! So I have talked about eating healthier, calories, and supplements, but I haven’t provided you with any recipes to help out. Today is Friday and because of that it is pizza night! Every Friday I make pizza for my wife, son, and myself. It started as a tradition in my wife’s home growing up, and when we got married her father passed it on to me.

Now you may be wondering about pizza, but it is indeed a healthy food for weight loss. The flat abs diet puts pizza in the “foods to eat often” category. This has a catch however- pizza hut, papa john’s, dominoes and all frozen pizzas should be avoided. So what is left? Homemade pizza with unprocessed ingredients. Tonight I am making a very simple cheese and tomato sauce pizza, and I will provide you with every step!

First the key nutritional facts- 160 calories per slice, 7 grams of protein, and only the amount of fat in the cheese you buy (I buy Kroger mozzarella and in one slice of pizza I get 1.25 grams of fat)

I usually only eat 2 slices, again thinking about portion control, and then I have a salad. Together my Friday night meal is roughly between 400 and 450 calories. Perfect way to finish the day. Remember three big meals with three small meals in between. Also Breakfast, Lunch and Dinner- biggest to smallest.

So here is the recipe-



Two Cans of Hunts Diced garlic tomatoes                1 Diced Onion                4 Mushrooms

In order to make the sauce take one can of tomatoes and place in the blender, dice the onion and place the onion in blender, add the mushrooms and the second can of tomatoes. Using the pulse button on the blender, turn the blender on and off until the sauce is as smooth or as chunky as you would like. This sauce is now ready. You can place the sauce in a pot and bring to a boil. The longer you boil the sauce the more water will come out and the sauce will be more thicker. I find this takes 5 hours or so, and I am OK with the extra water. I combat that by using a fork to scoop sauce onto the dough.


1 1/4 to 1 1/2 cups of water                1 1/2 teaspoon salt                1 teaspoon instant yeast                3 cups all purpose flour                2 table spoons olive oil

The dough recipe I use can be found in the King Arthur cook book. In a mixing bowl place in 1 1/4 cups of water, all the salt, yeast and olive oil. Using a dough hook, mix the ingredients and pour in 1 cup of flour. As the mixture mixes slowly add the other two cups of flour. If the dough is dry and doesn’s pack into a nice ball, you can add some more of the water. If the dough is sticky, leave in the mixer and sprinkle in small amounts of flour until the dough is a good consistency. After mixing, remove the dough and separate into two balls. Place the dough balls in a plastic bag with a small amount of extra olive oil. Place the bag in the fridge and let sit until ready to heat the oven and cook.

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In order to make the pizza place a pizza stone, or an upside down cookie pan, in our oven and set the temperature as high as it will go. Place one hour on a timer and start the count down. Now take the pizza dough out of the fridge and let it rest at room temperature.

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After the timer goes off, take one of the balls out of the bag and flatten and stretch the dough until your pizza is the size you want. After the dough is stretched, I place some cornmeal on my pizza peel, and then place the pizza on the peel. This will allow me to slide the pizza onto the stone in the hot oven. Once the pizza dough is on the peel, it is time for toppings. I use a fork to spread the sauce on the dough, and then I slice mozzarella and and cover the sauce in a layer of cheese.

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Once the toppings are on, place the pizza in the oven. The minimum time depends on you and your oven. If you prefer soft crust shoot for around 10 minutes. At this tie the cheese will melt but not brown. For about 15 minutes you will get slight browning of the cheese and the crust will be crispy. Again just watch and check your pizza because your oven could change these times.

Next is to let the pizza cool, slice and enjoy!

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The left over pizza dough ball, and the leftover sauce can be frozen. Next time you make pizza just put them in the fridge the night before.