New approach needed...

[kempc23]

I have been trying unsuccesfully for three months to cut down my body fat. The first couple of months i was training well but i was trying to starve myself. After doing a bit of reading on the net i found out this was the wrong thing to do.

So 1 month ago, I started on a new diet, recommended to me by the people on a different forum. First up, ill detail my training-

S: chest and biceps
m: 45 mins 5-a-side soccer
t: shoulder and triceps
w: rest
t: back (inc deadlift)
f: rest
s: rest

You might notice that I dont train legs- I have bad knees and it makes it worse if i train them. I also do 45 mins brisk walking 2-3 times per week.

And this is my diet for the past month-

WEEKS 1 and 2: height 5'4'', weight 65.5k, bf 15%

8.00am: Two slices of toast with PB or marmite (no butter)
10g whey with water

10.30 am: two rice cakes with marmite
10g whey with water

1.00 pm: Two rounds of sandwiches (no butter), ie tuna and light mayo, cheese and pickle, ham and coleslaw

3.30 pm: two rice cakes with marmite
10g whey with water

Training 5.30- 6.30 (sun, tue and thu)

7.00 pm: ordinary meal, ie meat and two veg, spag bol etc

9.00 pm:
10g protein shake

COMMENTS: i know the protein portions are tiny- i thought the scoop i was using was 20g, turns out it was only 10g. Anyways I made some good strength gains, but my weight went up by 2kg.

WEEK 3: 67k, bf 17.5%, Made the following changes-

8.00 am: bowl of cereal instead of toast. Added teaspoon of olive oil.

10.30 am: 15gs of protein

1.00pm: olive oil spread on sandwiches

3.30 pm: 15gs of protein

6.30 pm: 20gs of protein immediately post work out.

COMMENTS: No progress, no strength gains or fat loss. Weight stayed the same (around 67k),

WEEK 4: only had one sandwich instead of two. around the middle of the week, i found out the protein scoop i had been using was 10g instead of 20. so i changed protein portions like so-

8.00am: 20g
10.30am: 20g
3.30am: 20g
Post workout: 40g
9.00am: 20g

COMMENTS: No progress, no strength gains or fat loss. Weight stayed the same (around 67k) bf up to 19.5%. So after following the advice of people, all thats happened is ive got fatter.



Its really making me unhappy- whats the point in working out and eating well if it only makes you look worse? im sick of being a fat bastard. On the other forum i visited, people swore by the high protein, very low carbs, low fat diet. It clearly doesnt work for me.

PLEASE HELP!!

what alternative approaches can i take? im going to give up for the time being, take a couple of weeks off. Then in the new year i will try and cut the fat again. Please can you suggest anything that might work in my diet, or training, Also any sups that might help.

thanks in advance

 

[Mr.X]

I have been trying unsuccesfully for three months to cut down my body fat. The first couple of months i was training well but i was trying to starve myself. After doing a bit of reading on the net i found out this was the wrong thing to do.

So 1 month ago, I started on a new diet, recommended to me by the people on a different forum. First up, ill detail my training-

S: chest and biceps
m: 45 mins 5-a-side soccer
t: shoulder and triceps
w: rest
t: back (inc deadlift)
f: rest
s: rest

You might notice that I dont train legs- I have bad knees and it makes it worse if i train them. I also do 45 mins brisk walking 2-3 times per week.

And this is my diet for the past month-

WEEKS 1 and 2: height 5'4'', weight 65.5k, bf 15%

8.00am: Two slices of toast with PB or marmite (no butter)
10g whey with water

10.30 am: two rice cakes with marmite
10g whey with water

1.00 pm: Two rounds of sandwiches (no butter), ie tuna and light mayo, cheese and pickle, ham and coleslaw

3.30 pm: two rice cakes with marmite
10g whey with water

Training 5.30- 6.30 (sun, tue and thu)

7.00 pm: ordinary meal, ie meat and two veg, spag bol etc

9.00 pm:
10g protein shake

COMMENTS: i know the protein portions are tiny- i thought the scoop i was using was 20g, turns out it was only 10g. Anyways I made some good strength gains, but my weight went up by 2kg.

WEEK 3: 67k, bf 17.5%, Made the following changes-

8.00 am: bowl of cereal instead of toast. Added teaspoon of olive oil.

10.30 am: 15gs of protein

1.00pm: olive oil spread on sandwiches

3.30 pm: 15gs of protein

6.30 pm: 20gs of protein immediately post work out.

COMMENTS: No progress, no strength gains or fat loss. Weight stayed the same (around 67k),

WEEK 4: only had one sandwich instead of two. around the middle of the week, i found out the protein scoop i had been using was 10g instead of 20. so i changed protein portions like so-

8.00am: 20g
10.30am: 20g
3.30am: 20g
Post workout: 40g
9.00am: 20g

COMMENTS: No progress, no strength gains or fat loss. Weight stayed the same (around 67k) bf up to 19.5%. So after following the advice of people, all thats happened is ive got fatter.



Its really making me unhappy- whats the point in working out and eating well if it only makes you look worse? im sick of being a fat bastard. On the other forum i visited, people swore by the high protein, very low carbs, low fat diet. It clearly doesnt work for me.

PLEASE HELP!!

what alternative approaches can i take? im going to give up for the time being, take a couple of weeks off. Then in the new year i will try and cut the fat again. Please can you suggest anything that might work in my diet, or training, Also any sups that might help.

thanks in advance

From the look of your diet, and progress for that matter, my immiate assumption came to a drawing of two factors:
1) you ate WAY too many hi-gi carbs (and carbs overall)
2) you were starving yourself, seems like not enough food was consumed for an appropriate goal

I have to warn you that on the interent there are a lot of self proclaimed "gurus" so be careful of who you listen to. I can tell you one thing for sure, you can to the right place for help.

Here is what we will do for the next 2 weeks:

8.00am: 1/2 cup oatmeal, 1 scoop protein (20g), 1 whole egg (boiled pref.)

10.30 am: 40g whey protein, 1 tbsp. flaxseed oil

1.00 pm: 1 sandwich: containing
1 can of tuna, and 2 slices wheat bread (wheat bread that contains at least 2g fiber/slice) + 1 small salad

3.30 pm: 40g protein (whey is fine), 1 tbsp. flaxseed oil

Training 5.30- 6.30 (sun, tue and thu)

7.00 pm: 6oz. chicken breast, 1 large salad w/ 1 tbsp. of olive oil
5g psyllium husk fiber

9.00 pm:
20g protein shake
10 g psyllium husk

Mr.X

 

[kempc23]

Thanks MR x. Like i said above, im going to rest for a week now- Ive all but lost my motivation.

tbh that diet looks almost exactly the same as what ive been doing before, except that youve subbed the rice cakes for 20g more of protein in my shake and upped the fat intake quite a bit (two tbsps of flax). Are these changes really going to make all that difference? I know you said i was starving myself, but it seems like the calorie intake is identical, and that the carbs have only been reduced by a tiny amount.

A few questions for you if you dont mind-


1)


8.00am: i dont like oatmeal all that much, i will eat it if i have to, but can i switch it up with weetabix, cereal etc every few days?

1.00pm: i like tuna, but the thought of eating it every day.... shall i do this, or shall i mix it up? what alternatives could i have in my sandwich? Shall i leave the olive oil spread here or cut it?

7.00pm: I still live with my parents, so this meal is often decided for me :/ I could cook for myself but im a lazy bast! things i might have are-

chicken in low fat sauce with rice
spag bol
pork steaks with veg
chicken with veg
casserole etc

would it be ok to eat with the family say 4 days a week, then make myself chicken and salad the other 3 days?

2)

What is psyllium husk fibre? im from the UK btw, so can i get this from a health food shop or something.

3)

do you suggest any changes to my training plan or do you have a good plan that i could follow? i wouldnt mind completely changing things up. Perhaps some light CV in the morning a couple of times a week before work? or some jogging after weights? or another weights session? or a pure cv session at the gym (45 mins or so)?

4)

Any supplements you suggest I should take? atm i dont take anything. Perhaps multivits, creatine, glutamine? how about a fat burner? ive ordered some xenadrine to try.



many thanks for your help. Im very dedicated and you seem eager to help. I will follow the instructions to the letter so we can isolate what is going wrong!

 

[kempc23]

Just a couple more questions, sorry!

theres no fruit in that diet, what should i eat, and when? i dont want to eat too much carbs like you say.

what veggies should i have in my salad? should i avoid potatoes? or too many at least.

 

[Senior Woonaki]

FOR STARTERS
Stay away from the cereal, if you really want to lose the weight take Mr.. x' s advice... Follow it religiously and you will start losing fat. Diets are not easy, everyone would be striated and ripped if they where... You owe it to yourself to give this diet 100 percent effort.

DIET
Your staple for carbs should be oatmeal(not the flavored garbage). NO CEREAL....
Green veggies are the best, avoid carrots and tomatoes.
Lean cuts of all meat are ok. I eat tons of boneless, skinless chicken breast, check your stores. I get mine for 1.99 a lb and stock up...
DINNER:
BUY A FOREMAN GRILL... The foreman grill is very easy to use and easy to clean. Tell your mom you will cook your own meals. It will take you 8 minutes to cook a chicken breast on your foreman.. While it is cooking make you salad... Your parents should understand.. If you are strict during the week you can afford to have a little pasta on Sundays with your family...
COOKING:
When possible cook in bulk. You cook 3 or 4 days of chicken in one hour with a regular oven... I will cook 12 chicken breasts at a time, let them cool then throw them in Tupperware and have my protein for the next 3-4 days...

GOOD LUCK!!!! STAY POSITIVE - YOU WILL REALIZE YOUR GOALS WITH SOME HARD WORK AND DISCIPLINE!!!!

 

[kempc23]

Thanks bud...

So i should eat chicken breast and salad EVERY DAY??

that doesnt sound very appetizing, but if thats what it takes, thats what i will do. So what veggies should i have with my salad?

lettuce
potatoes (not too many)
onion

dont like tomatoes
why should i stay away from carrots ? (one of the few that i like )

 

[Senior Woonaki]

You can mix in turkey tuna to switch it up... If you start getting results you wont care... Also i forgot to mention to keep a diet journal write down what you ate and you you felt....
You might want to look into post workout drinks as well... malto dextrin and whey protein can be ordered from proteinfactory.com... The combination 30 grams malto, 40 grams Whey protein will be a great post workout meal... Take the shake right after you workout and you should feel 10x better...

 

[Stryc-9]

So i should eat chicken breast and salad EVERY DAY??

that doesnt sound very appetizing, but if thats what it takes, thats what i will do.

The diet may get rather boring - but you've got the right attitude!! Sometimes you have to do "what it takes". Not only will you need to eat chicken and veggies everyday - it may get to the point where you're eating it SEVERAL times in one day! Many people simply don't have the desire to stick with a serious diet like this - but if you really want it badly - you can get through it - and you'll be very proud of yourself.

In my case - sticking with plain old grilled chicken breast and green veggies has always been the easiest route. Sure, it gets boring sometimes - but it makes it very easy for me to remember (a) what I've eaten during the day, and (b) when I've eaten! (very important!).

I recommend a mix of romaine lettuce, spinach and raw brocolli for the salad (think green and fibrous when picking your veggies).

 

[kempc23]

OK for the sandwiches, im going to alternate chicken/turkey each day.

would it be ok to alternate chicken breast/ lean steak for the evening meal? that would be much tastier

and finally, about the salad, whats wrong with carrots?? i really like them you see.

and i cant stand brocoli and spinach, what other options do i have? the only veggies i can think off that i like-

lettuce
peppers
sweet corn
carrots
potatoes

 

[Senior Woonaki]

You need to eat fibrous green veggies while dieting. They are very high in calories and have a very low GI rating... Lettuce is good, peppers are ok... Broccoli is better... Eat a lot of green beans and try and eat some broccoli now and then... Take a vitamin with every whole food meal.

Steak is ok, if you are going to eat a fatty protein - ELIMINATE THE CARBS... You want to avoid having a high GI carb (potatoes) with a fatty protein (red meat)... Doing this creates an insulin spike. When your insulin spikes and you have fats in your system from a recent meal, your body will tend to put on fat... Also salmon is KICK ASS. Just remember to avoid carbs with this meal... Chicken salad is boring but I know I am getting my 54 grams of protein, fat and fiber with no carbs AND THAT IS A BEAUTIFUL THING...

again, your goal should be to lose weight efficiently. You want to retain you muscle that you worked hard to put on... You should be trying to eat clean nutritional food... Think of your calories as a monetary budget. You only have so many calories a day to spend. Spend your calories wisely to get the most nutrition as possible. Just like Stryc said, if you want to be lean enough you will be eating oatmeal with your spinach and broccoli... Just think how awesome you will feel if you reach your goals by following a strict diet that 90 percent of the fat population could not adhere to.... That type of self-discipline is something to be proud of...

ALSO - DRINK AS MUCH WATER AS YOU CAN, IT HELPS EVERYTHING.

 

[Stryc-9]

whats wrong with carrots?? i really like them you see.

As far as vegetables go, carrots are high in sugar...not the best choice for achieving lipolysis.

Woonaki mentioned discipline and that's really important here...it's not easy but you can do it!!

 

[Mr.X]

tbh that diet looks almost exactly the same as what ive been doing before, except that youve subbed the rice cakes for 20g more of protein in my shake and upped the fat intake quite a bit (two tbsps of flax). Are these changes really going to make all that difference? I know you said i was starving myself, but it seems like the calorie intake is identical, and that the carbs have only been reduced by a tiny amount.
it is NOT alike from you last diet...your last diet was a good way to starve you........
I forgot to add to this:
POST WORKOUT SHAKE (RIGHT AFTER WORKOUT)
30g dextrose
40g protein
5g creatine


A few questions for you if you dont mind-


1)


8.00am: i dont like oatmeal all that much, i will eat it if i have to, but can i switch it up with weetabix, cereal etc every few days?
stick to oatmeal, or some OTHER FIBEROUS carbohydrate
like BEANS etc...

1.00pm: i like tuna, but the thought of eating it every day.... shall i do this, or shall i mix it up? what alternatives could i have in my sandwich? Shall i leave the olive oil spread here or cut it?
drop the oil spread, follow what I wrote...
you can switch the tuna up for 6-8oz. of salmon w/ the wheat bread and some veggies, but try to stick to the meal plan

7.00pm: I still live with my parents, so this meal is often decided for me :/ I could cook for myself but im a lazy bast! things i might have are-

chicken in low fat sauce with rice
spag bol
pork steaks with veg
chicken with veg
casserole etc
maybe you should reconsider dieting, if you cannot cook for yourself, nor have the motivation to do so then you might want to just stay the way you are....it's all up to you.......
the only thing I would eat on that menu is: Chicken w/ low fat sauce and rice/ chicken w/ veg

would it be ok to eat with the family say 4 days a week, then make myself chicken and salad the other 3 days?
you have to follow the diet; otherwise, your goals will become blurred and obviously unachievable

2)

What is psyllium husk fibre? im from the UK btw, so can i get this from a health food shop or something.
you can get it at the health food store.......
Just ask the people that work there for FIBER w/ no sugar in it
or online
www.beyond-a-century.com


3)

do you suggest any changes to my training plan or do you have a good plan that i could follow? i wouldnt mind completely changing things up. Perhaps some light CV in the morning a couple of times a week before work? or some jogging after weights? or another weights session? or a pure cv session at the gym (45 mins or so)?
********your workout********
S: chest and biceps
m: 45 mins 5-a-side soccer
t: shoulder and triceps
w: rest
t: back (inc deadlift)
f: rest
s: rest
******************
workout redone
S: Chest/Tri's/20min cardio post workout
m: Back, Bi's/20min cardio post workout
t: shoulders/abs/20min cardio post workout
w: rest
t: 45min cardio/morning low-intensity preffered
f: 45min cardio/morning low-intensity preffered
s: 20min cadio/HIGH-INTENSITY



4)

Any supplements you suggest I should take? atm i dont take anything. Perhaps multivits, creatine, glutamine? how about a fat burner? ive ordered some xenadrine to try.
you need a DAILY dose of Multi vitamins/minerals
you can use creatine...I would recommend getting R-ala
www.anabolicfitness.com (AF Store)
If you already ordered xenadrine, we can incorporate that into your diet when you get it

Mr.X

 

[kempc23]

Hi Guys

thank you all for your advice and encouragement. Im starting tomorrow. After training tomorrow, im going on a BIG shopping spree, lots of veggies, chickens, multi vits....
Im going to follow mr x's diet plan, but i want to cycle things a bit. Please comment.....

8.00am: 1/2 cup oatmeal, 1 scoop protein (20g), 1 whole egg (boiled pref.)
Weetabix IS a fibrous carb source i think, so surely its OK to eat them?

10.30 am: 40g whey protein, 1 tbsp. flaxseed oil

1.00 pm: 1 sandwich: containing
1 can of tuna, and 2 slices wheat bread (wheat bread that contains at least 2g fiber/slice) + 1 small salad
I was thinking of cycling tuna, salmon, chicken here, ok?

3.30 pm: 40g protein (whey is fine), 1 tbsp. flaxseed oil

Training 5.30- 6.30 (sun, tue and thu)

7.00 pm: 6oz. chicken breast, 1 large salad w/ 1 tbsp. of olive oil
5g psyllium husk fiber
Here i wanted to alternate chicken and lean beef steak. Would that be ok?

9.00 pm:
20g protein shake
10 g psyllium husk


As regards training, i should have mentioned before that i cannot train on mondays, due to soccer. So im going to train like so-

S: Chest/Tri's/20min cardio post workout
m: 5-a-side 45 mins (very high intensity)
t: shoulders/abs/20min cardio post workout
w: rest
t: 45min cardio/morning low-intensity preffered (early morning)
f: Back, Bi's/20min cardio post workout


I will post my progress up in two weeks time, i want to lose a steady flow of 1-2lb a week of fat, i would say in total i want to lose around 10lbs, then once i am lean, i can go about building some bigger muscles

 

[Mr.X]

Hi Guys

thank you all for your advice and encouragement. Im starting tomorrow. After training tomorrow, im going on a BIG shopping spree, lots of veggies, chickens, multi vits....
Im going to follow mr x's diet plan, but i want to cycle things a bit. Please comment.....

8.00am: 1/2 cup oatmeal, 1 scoop protein (20g), 1 whole egg (boiled pref.)
Weetabix IS a fibrous carb source i think, so surely its OK to eat them?

Yes, it is ok as long as it has close to the same values as oatmeal and NOT full of sugar

10.30 am: 40g whey protein, 1 tbsp. flaxseed oil

1.00 pm: 1 sandwich: containing
1 can of tuna, and 2 slices wheat bread (wheat bread that contains at least 2g fiber/slice) + 1 small salad
I was thinking of cycling tuna, salmon, chicken here, ok?

You can do that, as long as you use lean chicken you'll be fine

3.30 pm: 40g protein (whey is fine), 1 tbsp. flaxseed oil

Training 5.30- 6.30 (sun, tue and thu)

7.00 pm: 6oz. chicken breast, 1 large salad w/ 1 tbsp. of olive oil
5g psyllium husk fiber
Here i wanted to alternate chicken and lean beef steak. Would that be ok?

that would also be fine

9.00 pm:
20g protein shake
10 g psyllium husk


As regards training, i should have mentioned before that i cannot train on mondays, due to soccer. So im going to train like so-

S: Chest/Tri's/20min cardio post workout
m: 5-a-side 45 mins (very high intensity)
t: shoulders/abs/20min cardio post workout
w: rest
t: 45min cardio/morning low-intensity preffered (early morning)
f: Back, Bi's/20min cardio post workout

looks good, if you are in 2-4 week and you get tired a lot then you can drop THURSDAY cardio, for it might be a little overtraining

Mr.X

 

[kempc23]

I just worked out the calorie content of my previous diet, and the one mr x is suggesting. Heres what i came up with-

bowl oatmeal 200
100ml juice 50
15g protein shake 60
2 rice cakes with marmite 100
two slices bread 150
olive oil spread 70
1 tin tuna 150
15g protein shake 60
2 rice cakes with marmite 100
Ordinary meal (meat and two veg) 600
10 g protein shake 40
TOTAL: 1580

bowl oatmeal 200
20g protein shake 80
egg 120
40g protein shake 150
tbsp flax oil 125
two slices bread 150
tin of tuna 150
small salad 50
40g protein shake 150
tbsp flax oil 125
chicken breast 200
large salad 100
20g protein shake 80
TOTAL: 1580

omg thats EXACTLY the same. So can some please explain WHY i was actually PUTTING on weight before?? not just a little weight, i was putting on 1kg per week. I used this calculator thing to work out how much calories my body needs-
http://www.room42.com/nutrition/basal.shtml
came up 1600. so i was in deficit (with all the exercise) but STILL put on weight. HOW is that possible? And can someone please explain, why this new diet, with exactly the same calories, will help me to lose weight.

to be honest, im convinced that in two weeks time, ill be posting on here again, complaining about how i now weigh > 11 stone.

MR X: how confident are you that if i follow the diet strictly, and train like i do, that i will lose weight? because im 90% certain i will just get fatter. Please can you explain it to me.

One more thing... these psyllium husk capsules. what are they for exactly? and the ones I have are 500mg- so i need to take 30 a day?? that cant be right surely :/

 

[kempc23]

anyone??

 

[Mr.X]

omg thats EXACTLY the same.
I know, I set it up that way

So can some please explain WHY i was actually PUTTING on weight before??
it's because of the TYPE OF FOOD THAT YOU EAT and not just the calories

not just a little weight, i was putting on 1kg per week.
Yes, all those simple sugars and fats were not a GOOD idea were they

I used this calculator thing to work out how much calories my body needs-
http://www.room42.com/nutrition/basal.shtml
came up 1600. so i was in deficit (with all the exercise) but STILL put on weight.
that's because of the type of diet

HOW is that possible?
easy, you probably took in more calories then you wrote down and you were following a diet full of SIMPLE SUGARS and blunt mixes of food

And can someone please explain, why this new diet, with exactly the same calories, will help me to lose weight.
read above, it's not the calories it's they type of food (macroratios)

to be honest, im convinced that in two weeks time, ill be posting on here again, complaining about how i now weigh > 11 stone.
if you are w/ the new diet, then you would NOT be following it right

MR X: how confident are you that if i follow the diet strictly, and train like i do, that i will lose weight?
That's like asking if we can travel through time OR
Is there live in other universes.....
I can't guarantee you anything, for that is what you are looking for. All I can say is that if you're not losing bf w/ this diet you are probably experiencing a thyroid problem or are NOT following the diet right

because im 90% certain i will just get fatter. Please can you explain it to me.
read above

One more thing... these psyllium husk capsules. what are they for exactly?
psyllium husk is a powder...not capsule...if you take the capsule I would not recommend it, for it might have hidden carbs/cal in it...

and the ones I have are 500mg- so i need to take 30 a day?? that cant be right surely :/
Yes, you are correct; even if you use 10g fiber a day (10g=10,000mg) 500mg a pill=20pills

Mr.X

 

[kempc23]

I dont mean to sound cynical or ungrateful- im neither, its just im so frustrated that i put 100% effort into my diet and 100% into my training and I just keep getting fatter.

I posted on another forum about 5 weeks ago, and was given diet advice, but that got me absolutely nowhere.

Ill be following this diet TO THE LETTER, just like i followed the last diet TO THE LETTER. Now in two weeks, i should be seeing some results, or I will assume something is physically or medically wrong with me.

Im going to try and get some husk powder instead- taking 30 tablets a day is very expensive and time consuming.

Thanks for your help and advice.

 

[Mr.X]

Good luck, keep me posted....
website for cheap husk:

www.beyond-a-century.com

Mr.X

 

[kempc23]

maybe the calories are still too high? if i need 1600 cals a day, and im taking around that, with my excercise (2000 cals= 4* 500)
im only in a small deficit, that will only lose me 1/2lb a week. Is that enough??

 

[Mr.X]

maybe the calories are still too high? if i need 1600 cals a day, and im taking around that, with my excercise (2000 cals= 4* 500)
im only in a small deficit, that will only lose me 1/2lb a week. Is that enough??

NO, the calories are not too high...you're reading too much inbetween the lines. On a side note, 2 weeks is not enough time to produce sufficient results, 6-8 weeks minimal.

Mr.X

 

[kempc23]

OK my Xenadrine caps just arrived. Im going to just start taking them as directed- but do I need to alter my diet in anyway to compensate for these?

Day 3 on the diet so far, have been sticking to everything you said. Im going out tonight so will probably have a few vodkas, but then back to business from tomorrow

 

[Mr.X]

OK my Xenadrine caps just arrived. Im going to just start taking them as directed- but do I need to alter my diet in anyway to compensate for these?

Day 3 on the diet so far, have been sticking to everything you said. Im going out tonight so will probably have a few vodkas, but then back to business from tomorrow

No need to alter the diet.......

don't drink, you're wasting all that hard work; it's only day 3 and you're drinking, might as well not even diet.......

Mr.X

 

[kempc23]

It was only a few vodkas.... I usually only drink once every couple of weeks. It is a bit of a problem starting a new diet over the xmas period for this reason. Surely a couple of drinks on xmas eve isnt going to mess things up? i dont have a hangover, so ive eaten as usual so far today. I also started taken the xenadrine.

 

[Mr.X]

It was only a few vodkas.... I usually only drink once every couple of weeks. It is a bit of a problem starting a new diet over the xmas period for this reason. Surely a couple of drinks on xmas eve isnt going to mess things up? i dont have a hangover, so ive eaten as usual so far today. I also started taken the xenadrine.

Yes, a few drinks can mess things up...........

Mr.X

 

[kempc23]

Jesus i feel TERRIBLE- i feel like ive been on a comedown all day long- irritable, cant relax, sweating a lot, no appetite..... I started taking the xenadrine today. Is this normal? should i carry on taking it, or perhaps half the dosage or quit altogether? if i have to feel like this all the time, id prefer to do without it

 

[Mr.X]

Jesus i feel TERRIBLE- i feel like ive been on a comedown all day long- irritable, cant relax, sweating a lot, no appetite..... I started taking the xenadrine today. Is this normal? should i carry on taking it, or perhaps half the dosage or quit altogether? if i have to feel like this all the time, id prefer to do without it

Drop the xenadrine and see if the sides go away...this might also be attributed to your drinking.

Mr.X

 

[SteelWeaver]

If you started out on the full dose, then that's normal. It's kinda like fake speed - increases your metabolism, makes you jumpy. You should start off very slowly and wokr up to max dose over a couple of weeks or so. The sides taper off as your body adjusts ...

And yes, if you have the mind-set that " a bit of fudge here, and few drinks there, a bite of cake here won't hurt", you will find your progress slow to a crawl or stop altogether. Those things ADD UP. That's why the majority of the western world is fat or obese - that's their mind-set. Dieting takes discipline.

Good luck. Hang in there. Be hard-ass for a while, make the sacrifice, and you'll SEE how worth it it is when you have a 6-pack to show off ...

 

[kempc23]

Thanks Steel Weaver.

im going to drop the xenadrine completely. Ive lost weight easily enough before, I can do it again without a supplement. And regarding my attitude... I am incredibly focused. I am strong enough to just allow myself a few drinks every now and again without it becoming more.

 

[kempc23]

Hello

I read somewhere that for some diets it often helps if you have a "cheat" meal once a week, as it shocks your metabolism or something. Would that apply here? If so, how will it actually benefit me?

 

[SteelWeaver]

"I am strong enough to just allow myself a few drinks every now and again without it becoming more."

Cool, well if you're strong enough to allow yourself a few now and then , then you're certainly strong enough to just not have any at all.

As for "cheat meals", they're more correctly called refeeds. Do a search for refeed or leptin. A "cheat" meal is just that - a negative thing. A refeed is a rationally calculated and necessary part of any diet designed to bring bf levels down to single digits. As a male you probably wouldn't have to start doing refeeds until you hit 12-10% bf, unless your diet had gone on a very long time or was very very strict.

A refeed works by boosting levels of the master appetite and metabolism hormone, leptin. When leptin levels fall, the metabolism slows and fat burning stops. A controlled refeed consisting of mostly carbohydrates and very low fat will bring leptin levels back up somewhqt and fat burning will continue.

There is literally TONS and TONS of info on this board on how to do this properly. Try a search, or go to avantlabs.net for more info.

Good luck!

 

[Mr.X]

Hello

I read somewhere that for some diets it often helps if you have a "cheat" meal once a week, as it shocks your metabolism or something. Would that apply here? If so, how will it actually benefit me?

I wouldn't say a cheat mea per se. I would look for a day (sunday as an example) where you can do a simple carb-up. Use the same carb-up that I recommend in the CKD manual:
MY CKD MANUAL: STICKY ON TOP OF THE DIET BOARD

Mr.X

 

[kempc23]

Finally im losing weight!!

I weighed in at the gym today, and i was around 65.7k. Thats pretty good going as 9 days ago I was 67.5k

Its good to know that finally all the hard work is paying off. Im going to keep going though- my target was to lose 10lbs of body fat. Hopefully I will be able to do that in around 6-8 weeks total.

I reckon in 2-3 weeks the effects will start becoming visible, and then after 8 weeks I can wear my old clothes again!

thanks Mr X!

 

[Mr.X]

Finally im losing weight!!

I weighed in at the gym today, and i was around 65.7k. Thats pretty good going as 9 days ago I was 67.5k

Its good to know that finally all the hard work is paying off. Im going to keep going though- my target was to lose 10lbs of body fat. Hopefully I will be able to do that in around 6-8 weeks total.

I reckon in 2-3 weeks the effects will start becoming visible, and then after 8 weeks I can wear my old clothes again!

thanks Mr X!

I'm glad you're a believer now....
But, don't use the scale to judge, for you might gain water back after a carb-up. Just look in the mirror and check how your pants fit, that's the best way .

Mr.X

 

[kempc23]

How does this sound for a carb up day? i checked your diet manual Mr X, but i dont have any of the powders mentioned there.

8.00: sugary cereal, fruit salad, fruit juice
11.30: baked beans on toast
3.00: Baked potato with....something, not sure yet
6.30: chicken with rice!!! lots of it!!
9.00: not sure what to have here....

any advice?

Also another quick question for mr x, just out of interest, why did you suggest this diet rather than a CKD one? this one is great for me, as the CKD diet seems like a lot of hassle working out the ratios and stuff. Thanks for your continued help.

 

[Mr.X]

8.00: sugary cereal, fruit salad, fruit juice
cereal is ok, NO FRUIT ...ABSULUTELY NO FRUIT during the carb up
11.30: baked beans on toast
switch this meal to 9:00 and replace w/ rice cakes or more cereal w/ fat free milk
3.00: Baked potato with....something, not sure yet
peel the skin from the potatoes to lose the fiber...faster digestion
6.30: chicken with rice!!! lots of it!!
9.00: not sure what to have here....

Also another quick question for mr x, just out of interest, why did you suggest this diet rather than a CKD one?
this is a CKD diet...Cyclo Ketonic Diet////6 days Ketosis, 1 day carb up

Mr.X

 

[kempc23]

Progress report

Heres my progress report, to let you know how im getting on....

Starting weight: 67.5k
Week 1: 65.8k
Week 2: 64.7k

So im making some good, steady progress!

Ive stuck to the diet plan strictly for most of the time, apart from a couple of lapses-
4 vodkas on xmas eve
erm, a lot of vodkas on NYE
Also on NYE, I got in late from work, and was in a rush to go out, so I had chicken and rice instead of my usual.

Im going to reassess everything after 2 more weeks- see where im at, maybe change the diet and excercise a bit if necessary.

Just a couple of questions for you Mr X-

1) Is it OK to have carrots in my salad? someone posted before that I should stay away from them because of the sugar content... but they arent THAT high in sugar are they? i really like carrots and they are quite filling. Ive been eating green beans every evening, even though i cant stand them!

2) Could you write me a plan for my carb up day? (wednesdays) I did a carb up day last week, but i didnt really eat anything in particular, just high carbs. I really want to do this in the best possible way, so if you could tell me EXACTLY what to eat, that would be great. NB im from the UK- I know you talk of these dextrose powders, I wonder if there is anyone from the UK that knows a good brand to get, or where to get it from?

many thanks
Christian

 

[Mr.X]

Re: Progress report

Just a couple of questions for you Mr X-

1) Is it OK to have carrots in my salad? someone posted before that I should stay away from them because of the sugar content... but they arent THAT high in sugar are they? i really like carrots and they are quite filling. Ive been eating green beans every evening, even though i cant stand them!
I wouldn't add carrots, it's extra sugar that you can avoid

2) Could you write me a plan for my carb up day? (wednesdays) I did a carb up day last week, but i didnt really eat anything in particular, just high carbs. I really want to do this in the best possible way, so if you could tell me EXACTLY what to eat, that would be great. NB im from the UK- I know you talk of these dextrose powders, I wonder if there is anyone from the UK that knows a good brand to get, or where to get it from?

SAMPLE CARB-UP: (6meals) –based on 200lb person—
1-2: 150 g liquid glucose polymers...like carb powders (ex..carbo max, dextrose..etc.) w/ 1 scoop protein
3-4: 75 g of liquid and solid glucose polymers...sugar cereals (frosted flakes,honey-nut-cheerios..etc) w/ fat-free milk w/ 1/4 cup walnuts
5-6: 50 g of complex carbs (low-GI)...oatmeal, brown-rice, beans, yams, sweet potato w/ 1/4 cup walnuts


Mr.X

 

[kempc23]

Carb-up day

Ive had a good read of your article, and have been working out a good routine to follow. Please can you just check over this, but i think its ok

body weight: 140lbs
(body weight * 12)* 1.3 = 2200

2200 cals
1540 cals/ 385g carbs
440 cals/ 110g protein
220 cals/ 24.5g fat

366 cals per meal * six meals

Meals 1 and 2

20g protein powder
18g protein
72 cals

81g isotar (powder: sucrose and maltodextrin)
73g carbs
294 cals

Meals 3 and 4

40g frosties (sugar cereal)
2g protein
35g carbs
150 cals

125ml semi-skimmed milk
4g protein
6g carbs
2g fat
60 cals

41g isotar
37.5g carbs
150 cals


Meals 5 and 6

Here I was thinking some chicken in low fat sauce with brown rice.

Does it look OK so far?

One question about when to have a carb up day.... Ive only had one so far, on a wednesday. My training atm looks like this-

s- weights
m- 5-a-side footy
t- weights
w- rest
t- weights
f- rest
s- rest

My question is this: Is it best to do the carb up on a weights day or a rest day? and then the next day... weights or rest? I can move things around slightly to accomodate this.

EDIT: one more question actually!! how about the TIMING of these meals? the same as normal??

many thanks
Christian

 

[Friscochick]

Good thread guys! I'm going to try this as well...

What's wrong with whole grain ceral?

 

[kempc23]

I thoroughly recommend this diet- it may not be for everyone, but it certainly works for me!

Can anyone comment on whether my refeed plan a couple of posts above is OK?

 

[kempc23]

PROGRESS UP TO WEEK 3:

start: 67.5kg
wk 1: 65.8kg
wk 2: 64.7kg
wk 3: 64.5kg

Hi guys

just weighed in today at the end of the third week. So ive lost a bit since last week... but not very much. Maybe its about time I reduced my food by a small amount? I mean I am 3kg lighter than when I started. Just to recap, heres the diet ive been following, and ive highlighted my suggestions in bold-

8.00am
bowl of oats
20g protein shake
1 egg (boiled)

Maybe lose the egg and/or reduce protein to 15g?

10.30am
40g protein shake
1 tbsp flax oil
Reduce the protein to 30g, and reduce the flax oil slightly?

1:00pm
2 slices wholemeal bread with olive oil spread
Tuna OR salmon OR chicken
small salad (usually lots of lettuce and bean sprouts OR onions OR peppers)

Keep this as it is

3.30pm
40g protein shake
1 tbsp flax oil
Reduce the protein to 30g, and reduce the flax oil slightly?

7.00pm
1 chicken or turkey breast (I have lean beef steack 1-2 times per week here)
Large salad (ALWAYS green beans and lettuce, and others depending on what i feel like)
Keep this as it is

9.00pm
20g protein shake
reduce to 15g?

Please let me know what you think of the above ideas. Ive made great progress so far- 6lbs weight loss, almost all of this must be fat i think as i havent lost any strength. However I still want to lose a tiny bit more, just another 4-6lbs then i will change my diet to a more balanced split geared to maintenance. (40% protein 30% carbs 30% fat)

Many thanks in advance

 

[Mr.X]

From what I read, and me orginally setting up the plan. Don't change anything , for it's working good. Why change something that works....keep it up and don't change any ratios until you hit a 2-3 week plateu.

Mr.X

 

[kempc23]

hi guys....

heres my further progress-

PROGRESS UP TO WEEK 4:

start: 67.5kg
wk 1: 65.8kg
wk 2: 64.7kg
wk 3: 64.5kg
wk 4: 63.9kg

So progress is continuing at a good rate. Mr X, against your advice I decided to drop the egg from my first meal of the day. The reason for this was that i felt a little stuffed in the morning, which i felt wasnt really necessary.

Ive started to lose a little strength- not much, only a small bit. Its a good sacrifice to make though. Im staying on this diet for four more weeks, then im going to change to a bulking diet.

Just a quick question-

Ive just run out of flax oil, and its VERY expensive here (around $18 us for a beer-sized bottle). can i use olive oil instead until payday?