You know I'm fat when.... - JP Fitness Forums

Jean-Paul · 05-27-2004, 06:13 PM

... I am actually considering doing some version of the Atkins (probably S. Beach) diet to drop some of this bodyfat! Can't believe that I am actually typing this for all to read. I have truly sunk to a new low. I am feeling gross because I haven't been able to exercise much since my little snip-snip a couple of weeks ago. Maybe some time back on a bike will snap some sense back into me. I can't imagine putting in any significant mileage while doing a low-carb diet! Adam? Any input here? Anyone?

<----JP the doughboy!

Adam Campbell · 05-27-2004, 07:57 PM

check your email in a few minutes.

Jean-Paul · 05-27-2004, 09:10 PM

Thanks Adam! Starting NOW (why wait till tomorrow?) I appreciate it.

BTW, for all those who think I caved on the keto thing... The diet does not eliminate carbs, so no worries about me going into "ketosis". YAY!

ODB · 05-27-2004, 09:41 PM

Hey JP - Need a riding buddy? Let me know when you are ready to get on the bike.

Adam Campbell · 05-27-2004, 10:43 PM

By the way, JP, don't worry about counting calories. I believe this diet "auto-regulates" quite nicely. Because of the fiber, protein, and fat content you simply won't overeat. Ultimately, this could slow "weight" loss (since you might be adding muscle if you eat enough calories), but you'll notice a visible difference pretty quick in your body fat.

Let me know how you do if you follow through.

Jean-Paul · 05-27-2004, 11:07 PM

How about alcohol? I have a couple of vices as a side-effect to having three cute, chaos-creating children that drive me to drinking by 7pm. Not a lot. Just one, and sometimes two drinks. Will I slow down my success on this routine?

Adam Campbell · 05-27-2004, 11:38 PM

Not a problem. (It will slow your results from "optimal", but it won't have much of an impact in the big picture, assuming you're sticking with wine, vodka (no fruit juice or soda unless it's "light" or diet), and lite beer.

ODB · 05-28-2004, 06:58 AM

I guess this means no more Vino's and a growler of beer.

Kaiser · 05-28-2004, 09:54 AM

Adam, what did you send him? Inclendon's food plan from the latest issue out? I had a question about that as well: is there a reason that the lunch and dinner designed are so low in kcals? Is it because of the kcal rich snacks (which are about as much as the lunch and dinner themselves)? I understand the logic with the large breakfast, but I also thought a large lunch was beneficial. ??

JP, my wife, after two months of eating right and working out and seeing no lbs decrease (although, as she acknowledged, there was a small shrinkage in size), decided to try South Beach. We know a number of people who have had success with it (although they are all grossly overweight or downright obese, where she is just looking to lose that last 10 lbs), and since so many reputable doctors have said it is worth trying, she went for it. I would love to have joined her (like you, I have gotten large around the middle), but with all the cycling I'm doing, I can't afford to be without carbs, even for only 2 weeks. Plus, I figure the ramp up in miles will take care of the problem - it always does, and by mid summer I never need to even worry about too much kcal intake (usually the opposite)! Well, she has lost 3 lbs in the first 10 days, so something is happening. Anyway, FYI, FWIW.

Johnka · 05-28-2004, 11:23 AM

I'm also wondering what Adam sent JP [img]smile.gif[/img]

Good luck with your goals JP - with your dedication it'll be no time until you're where you want to be.

joshman · 05-28-2004, 11:24 AM

I'll try this too:

... I am actually considering doing some version of the Atkins (probably S. Beach) diet to drop some of this bodyfat! Can't believe that I am actually typing this for all to read. I have truly sunk to a new low. I am feeling gross because I haven't been able to exercise much since my little snip-snip a couple of weeks ago. Maybe some time back on a bike will snap some sense back into me. I can't imagine putting in any significant mileage while doing a low-carb diet! Adam? Any input here? Anyone?

joshSPAMMERSSUCK_neland@hotmai l.com

[img]smile.gif[/img]

Adam Campbell · 05-28-2004, 11:37 AM

This is what I sent him:

1. Eat as many of these vegetables as you desire throughout the day.

Asparagus, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, corn, cucumbers, egg plant, lettuce, mushrooms, onions, peppers, pickles, spinach, squash, string beans, tomatoes, zucchini. Of course, oil-based, low carb dressings are fine for dipping, steaming is great, as well as sautéing with garlic (fantastic for fresh spinach with olive oil).

2. Eat as much lean meat as you want: 90 percent lean beef, turkey, chicken, tuna, salmon (any kind of fish/seafood really). (You can eat bacon, ham, and fattier meat, too, but just for the sake of being politically correct, limit these to one to two servings a day.) Use low-carb marinades and rubs to add variety to things like chicken and beef.

3. Especially avoid high-carbohydrate snacks. That is, anything that would spike your insulin between meals. Instead eat pepperoni or cheese (or better yet, pepperoni sticks dipped in soft cheese! [img]smile.gif[/img] or tuna, etc. Also, eat at 1-2 servings of peanuts, almonds, sunflower seeds, and pine nuts per day (great snacks).

4. Allow yourself one to two servings (but only at ONE meal) of the following: whole grain/wheat bread, brown rice, sweet potato, oats/oatmeal (In other words, if you want a sandwich for lunch, eat it. If you like oatmeal for breakfast, eat it.)

5. Limit fruit intake to 2 servings a day. Choose from: strawberries, pears, peaches, apples, and grapes.

6. Have as much coffee (with cream or artificial sweeteners), diet soft drinks, and tea as you like.

7. Drink lots of water. Let's say 16 ounces ever two hours you are awake on top of other beverages.

8. Drink (roughly): 15 grams of protein, 45 grams of carbohydrate (high-glycemic like maltodextrin or dextrose) in 12 ounces of water--half 5 to 15 minutes before your workout, and the rest evenly divided every 15-20 minutes of your workout. (This is basically a "Nutrient Timing" principle.)

9. After your workout, drink 20 grams of protein and 20 to 40 grams of carbohydrate. (These numbers are debatable, but I think they'll do the job quite nicely.)

10. Eat eggs and plenty of cheese. Avoid milk most of the time. (If you love it, limit it to one serving a day.)

Does this make sense. You'll get plenty of carbohydrates but you'll time them correctly and you won't be eating the 'bad" ones when it counts. The idea is that you'll keep insulin levels low all day long (high insulin inhibits fat loss and promotes fat storage) except during your workout, when you'll use insulin to decrease protein breakdown. You'll also eat protein at the same time, to enhance protein synthesis. Plus, by eating before and during your workout, you can workout as intensely as you desire. So it's the best of both worlds: faster fat loss with more energy. In addition one problem with a pure fat loss ketogenic diet is that although you preserve muscle, you can look "flat" because of the reduced glycogen stores. This plan keeps your muscles looking full and feeling big. Basically, it's meat and vegetables. So you don't have the pasta and bread, but you really don't need it if you get creative enough with food preparation. I'd also recommend that if you can sneak a fiber supplement in during the day (BeneFiber or Metamucil) say, 30 minutes before you eat any meal in which you eat the foods that are in number four you'll enhance your results even more.

Adam Campbell · 05-28-2004, 11:49 AM

Kaiser, I don't know the answers to the Incledon question (I didn't work on that). However, I'm supposed to talk to him this weekend, so I'll ask him about it.

Kaiser · 05-28-2004, 12:14 PM

Adam,

Thanks and thanks. Much appreciated. Your guidelines will definitely help me as well.

BTW, another great looking issue of MF. You've really taken the fitness sections in a direction that appeals to me (I'm guessing that I am probably in your target demographic as well). Plus, the pic of the hard-core and hard body rock climber chick on the back page was a bonus.

I still maintain that if you want to see some of the greatest female bodies, look at rock climbers or dancers.

Adam Campbell · 05-28-2004, 12:31 PM

I especially enjoyed that rock climber. Now that's good gratuitous T and A, fitness magazine style.

The August issue (next issue) will actually be packed with a bunch of good training stories:

*Body-Part Training is Dead!--it's about movement pattern training.
*Mass Interference--it's about cardio and your muscles (Craig Ballantyne)
*Clockwork Nutrition--an excerpt from the Nutrient Timing book.
*Tom Incledon Muscle-building workout (four-day split) with a Tom Incledon 7-day muscle-building meal plan.
*Chad Waterbury Fat Loss Workout which focuses on maximum strength.

And the usual stuff from Alwyn and others. I don't always get to see the rest of the magazine because I work from home, but it'll probably be my favorite issue yet.

Johnka · 05-29-2004, 11:34 AM

Sounds like a great issue coming out! I'm particularly looking forward to Incledon's program and meal plan.

gregl515 · 05-30-2004, 01:24 PM

Yeah, it's good to see stuff from Incledon. Maybe I look in the wrong places, but I miss seeing articles written by him.

pooky1976 · 05-30-2004, 04:35 PM

Adam,

I have a question. What is the reasoning behind not drinking milk? I really enjoy my protien shakes and I use approx 1.5 - 2 cups of milk per shake. I am using skim milk, but should I be using water instead? Would it matter if I use 1/2 water 1/2 milk?

Thx for the great info.