Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
first 2 weeks: lost 8 pounds
weeks 3,4 & 5: lost 1 pound each week
I've found the diet really easy to follow. After the first few days of sugar withdrawl it's been smooth sailing. On a typical day I eat:
-3 eggs with canadian bacon and cheddar cheese
-chicken breast with steamed broccoli, cauliflower and carrots (x2)
-turkey breast with peanuts and cheese
-cottage cheese
-sugar free jello
-apple/grapes
I worked out off and on for a few years without ever seeing any results. Last year I started lifting with a buddy of mine who knows what he's doing and I got stronger, but I was still chubby. It finally dawned on me that my diet was the problem. I had counted calories and macros, but nothing was happening. I'm excited to get back in the gym and see what happens when I lift and eat right.
For the first month I was doing an upper/lower circuit 3 days a week and my numbers were going up. I took last week, and probably this week, off so that I could look for a proper gym. All I've had to use lately is the "fitness room" at work. I'm anxious to get back in the gym and lift again.
Very encouraging. I'm really hoping this can help me work through a plateau at the moment. Course I need to be a bit better about hitting the gym, damn work commitments [img]tongue.gif[/img]
friday before last i weighed in at 202 1/2. that's a total of 16 pounds in about 8 weeks. the odd thing is that for 2 straight weeks i lost more than 1 pound. it was closer to 2 1/4.
last friday i weighed in at 204 1/2, which surprised me because the scale went the wrong way! in any event i'm down 14 pounds since i started, and i haven't been doing HIIT or lifting.
i, perhaps naively, thought the weight would continue to come off. i've just started lifting again, and i need to start doing HIIT on off days. these three things combined ought to do the trick (or at least it's what trainers prescribe). if there's one thing i learned up to this point, it's that every few weeks i need to look back and see what happened; what worked and what didn't.
in the next 2 months i'm going to lift 3 times a week, run HIIT 2-3 times/week and stick with Adam's diet. if at the end of the 8 weeks nothing's changed i'll know something is seriously out of line.
SD_Dan, my results weren't much different than that. I hit a plateau at 182, and I've been fluctuating from 182-185 ever since. However, I have not missed many workouts, and today I noticed that since my last update photos, although my weight is still the same, I look a LOT more shredded. I may have to update my photos again. Especially my abs, arms, chest and shoulders. I haven't really seen my back, but I imagine the results are all around. I am not quite as strict as I was to begin with, but I am really comfortable with my diet and its easy to maintain, so as long as I'm making progress I'm not going to gripe. My initial net loss was abot 20 pounds though. Sounds like you're in the same boat. My bf% is still probably reading around the 12%, but I don't know for sure. I will check it in one more week.
Thanks for the reply Jean-Paul. it's good to know i'm not alone. the difference between you and me (or I. whatever.) is that you're ripped and i'm not!
i know that the number on the scale can be misleading and that bm/bf% is much more important. i just got a little worried when the scale stopped moving.
I weighed this morning out of curiosity based on this posting, and I am now 178! I haven't weighed this little since I was 24! Not that I am looking at weight alone, but my strength is WAY up and my muscles are actually bigger. Stay with this program... It really works! Maybe you should incorporate some of Hartman's Autoregulation to speed things up.
i thought that Autoregulation was built-in to the diet adam recommended. did/does hartman have more to say on the matter? here's my daily food intake for anyone who's interested:
breakfast - 3 eggs scrambled with ham and cheese (a faux omelet if you will)
snack 1 - a few slices of turkey breast lunch meat with a cheese stick and some peanuts
lunch - chicken breast with 1 cup of mixed veggies
snack 2 - turkey, nuts and cheese again
dinner - chicken and veggies again. apple w/ PB for desert.
before bed - cottage cheese
the only other thing i eat is sugar-free jello after lunch and snacks.
The autoregulation JP mentioned refers to training, not eating. Its works on the same princicple though, let your body tell you how much it needs. Search around for it, should find some info on the fitness boards.
Well I started adam's diet last week and so far I am down 8lbs. I started at 330 and am now 322. I haven't started working out yet but will begin very shortly. My brother has recovered from his shoulder injury and we are going to join a club together.
last week was bad. a coworker got me hooked on starbucks frappuccinos (sp), and i had about 5 of them. no more. on the up side i started with HIIT again.
SD-Dan,
When I mentioned that this diet "autoregulates" I was just commenting on how my appetite lets me know to eat every few hours. Bill Hartman spoke at a fitness retreat that I hosted last spring and introduced all of us to a concept of training with weights that he calls "auto-regulation", so that is an entirely different concept. Sorry for the confusion. Don't let your temporary backslide halt your progress. Get back on your bike and pedal! I have splurged a couple of times and felt like crap, but you can't let minor setbacks set the tone for you. Quit drinking those Frappes too! Get a latte with no extra flavorings... If you need a little sweet, throw in a packet of Splenda.
Bo-
per adam's diet i am having carbs and protein.
somewhere along the way adam mentioned that he mixes nitrotech with celtech (sp?), and that one could use koolaid or gatorade instead.
i mix vanilla isopure with gatorade. it tastes great and the carbs make a difference. i think my mixture turns out to be 25grams of protein and 40grams of carbs. i drink roughly 1/2 to 2/3 before a lift and the rest afterwards followed by dinner.
Would it be allright then for the shake to just use protein isolate with milk and add some frozen berries and bananas? The fruits would give the carbs (as well as fiber from berries) and to my understanding, fruit carbs are 2nd best to veggie carbs
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Fool me once, shame on you. Fool me twice, you cold-hearted bastard. You did it again!
The number one question: Can I add this or eat that and still lose fat?
The answer: Of course. HOWEVER, you'd be doing a different diet.
bo, if you're following adam's diet then it's best to follow all of it. i don't think there's anything wrong with what you've described, it's just that it's not what adam suggested. remember, the rationale behind the PWO shake is that it should be processed quickly by the body for recovery. liquids and simple carbs (ie, gatorade, koolaid, celltech) are easier to process than food and complex carbs. what you've described sounds good for a shake, but it's problematic under adam's diet. you're supposed to limit your intake of milk to 1 serving/day and keep fruits to 1-2 servings.
It seems like people's logs and experience (including mine for two day) show that carbs end up being 75 - 125 grams per day, depending on whether it is a PWO drink day or not. I think what is key in this diet is, aside from the PWO drink, one keep insulin levels low and, I assume, steady. So, I'm trying to be conscious of not "loading" any one meal, except either breakfast or PWO meal, in which case loading might mean a slice of wheat bread AND some grapefruit. Wowie! Both at the same time.
I normally drink a bit of milk, but since I'm eating more cheese now, I'm pretty much cutting out milk completely just to change things up and control carb intake.
I like having this post. It makes it easy to look back and keep track of what's been going on. To that end, I just weighed myself, for fun, and I came in at 204.75. So the scale is moving in the right direction again. The difference? I started doing HIIT a couple times a week, I cut out the Starbucks and I've been lifting.
I think the diet says that you can have it when you want it, but you don't have to. I would imagine that the best time to have a carb meal would be within a couple of hours of working out. Personally, I can't schedule my meals that well, but if I could I would either try to have my carbs after workouts (as above) or early in the day.
that's a bit more than the 1 pound/week I lost previously.
did/does hartman have more to say on the matter? here's my daily food intake for anyone who's interested:
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