Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training - Page 15

btinc · 07-19-2008, 06:24 PM

Quote:

Originally Posted by willyd

Well since i weigh 307 should i carb up once a week or twice a month?

Twice a month.

dbunny · 07-21-2008, 06:11 PM

Hi Btinc!

btinc · 07-21-2008, 08:03 PM

Quote:

Originally Posted by dbunny

Hi Btinc!

Hi DBunny, how are you doing. Good I hope.

dbunny · 07-21-2008, 08:11 PM

Quote:

Originally Posted by btinc

Hi DBunny, how are you doing. Good I hope.

after a long refeed, haha- i am back at it. sticking with atkins and walking/cycling quite a bit. i have exactly 10 days to get back to the gym and add weight training to meet my july goal, so i better get at it!

are you a proponet of higher weights/less reps for the ladies that i have seen floating around lcf? do you have a routine you would suggest? amiga sent me one that seems pretty efficient.
Thanks!

flatferenghi · 07-22-2008, 03:25 AM

seen. Bravissimo. Unfortunately, when i carb up (usually for the wrong reasons), i don't carb down until i have put back quite a few lbs. I suppose, the least of the evils for me is to stick with good old high fat high calorie low carb ATKINS. Love & Profits: FLATFERENGHI

amiga74 · 07-22-2008, 10:14 PM

i agree that the refeeds/carb ups can be a challenge. while i have worked the program successfully, i have also run into "issues" with them as well. they can be a psychological mind meld, imho.
That being said, the information about leptin and how to manipulate it, and how it helps us, is totally fascinating!

willyd · 07-23-2008, 08:24 AM

Now that iam in ketosis iam burning fat for fuel right?

And a little under two weeks i will do a reefeed as i was told to do.I will have a reefeed every two weeks.

hummingbird11 · 07-23-2008, 08:38 AM

Quote:

Originally Posted by willyd

Now that iam in ketosis iam burning fat for fuel right?

And a little under two weeks i will do a reefeed as i was told to do.I will have a reefeed every two weeks.

Right.

a 24-hour LOWfat & HIGHcarb refeed

thealything · 07-26-2008, 06:12 PM

hello, thanks for posting this thread and giving such good advice!

I've read the entire thing from start to finish, and I have a question.
I read btinc's advice to a lady who was still a ways from her goal -- he said to do a refeed every two to three weeks. I'm still about 50 lbs away from my goal, and that sounds about right for me. I was already planning to do one once every two weeks as I doubt I could handle one every week or 5 days or whatever. (I've done some reading on this outside of this site, and the author of the article I read recommended doing a refeed in one 48 hour chunk every week... I was like HECK NO! I will wait for that till I'm in better shape)

here is my quandary.
I have a much lower endurance and strength level than I probably should have. I chalk it up to about 5 years of totally sedentary living, combined with about a decade of calorie restriction, crash dieting, and even fasting. I've started a weight training program (with low weights, like 5 lbs for every exercise), supplemented by stability ball exercises, and have begun walking an hour a day. this is intense FOR ME as I am still building up strength, but I can't really run yet, and I don't lift very heavy weights. I'm 22, so my body can handle the steady increase in exercise. I get a good workout and I feel my strength building every day, but is it enough for the CKD program to be successful?

I am more concerned with rebuilding my metabolism and gaining muscle than with losing weight. then again, I don't want to undo the 25 lb weight loss I've already enjoyed with Atkins (though I have been pretty much stalled for about 5 of the 12 weeks I've been doing it). I also don't want to make things worse than they already are!

WATCH-ME-SHRINK · 07-29-2008, 10:09 AM

Quote:

Originally Posted by amiga74

i agree that the refeeds/carb ups can be a challenge. while i have worked the program successfully, i have also run into "issues" with them as well. they can be a psychological mind meld, imho.
That being said, the information about leptin and how to manipulate it, and how it helps us, is totally fascinating!

Guess I'm fortunately blessed that TKD and refeeds was a godsend ticket for me, seemingly breaking my carb addiction while helping me "break through" a weight loss and fat loss stall.

Ironically enuf, the day after refeeds are my least hungry, least craving day of the entire week.

hummingbird11 · 07-29-2008, 02:50 PM

Hi thealything:
I'm certainly not the expert here, but IMHO, yes, I think as long as you give whatever workout you are doing your "ALL" then that is sufficient to be successful. I don't run either, I get my cardio on the elliptical.

On your refeed days, you must eat a small sugar (piece of fruit) and do the depletion workout BEFORE you start your high carb/low fat refeed.

Many of the OP's in this thread have moved on to other WOE's including Carb Cycling as it has been shown to reduce bodyfat quicker than the Keto Diets.

To be honest, I'm not sure how TKD and CKD differ from Carb Cycling as they both seem like a form of Carb Cycling to me...but hopefully someone with more knowledge than me will read this and clarify for me/us...hint hint btinc!

Anyway, here is one of many approaches:
Adding carbs back in

Quote:

Originally Posted by thealything

here is my quandary.
I have a much lower endurance and strength level than I probably should have. I chalk it up to about 5 years of totally sedentary living, combined with about a decade of calorie restriction, crash dieting, and even fasting. I've started a weight training program (with low weights, like 5 lbs for every exercise), supplemented by stability ball exercises, and have begun walking an hour a day. this is intense FOR ME as I am still building up strength, but I can't really run yet, and I don't lift very heavy weights. I'm 22, so my body can handle the steady increase in exercise. I get a good workout and I feel my strength building every day, but is it enough for the CKD program to be successful?

amiga74 · 07-30-2008, 10:16 AM

thealything,
i'm not entirely sure if it is enough, or rather, i'm not sure refeeds are going to significantly benefit you in your program. it sounds like what you are doing right now is great. however, if the prospect of a controlled, short refeed will keep you motivated, than i say go for it!
CKD and TKD were built around the premise of weight training. They enable folks to have powerful workouts, preserve muscle mass, and lose fat.

again, i'm not trying to discourage you! what you are doing is great, keep up with it!

hummingbird11 · 08-08-2008, 12:33 AM

Here I go! My first refeed since May (when I botched it with too much fat)

I went grocery shopping tonight and boy was it strange to be picking out HIGH carb/LOW fat!
Took me forever!

I'll post my menu in my journal tomorrow...

I kept my Net Carbs this week as follows:

M: 48
T: 41
W: 47
R: 18 (today)
F: 423 !!!!!
S: 50 or less
S: 50 or less

projected macros for Friday's refeed:

3056 calories ..... 54g fiber ..... 49g fat ..... 156g protein ..... 423 net carbs

hummingbird11 · 08-09-2008, 06:23 PM

08/08/08 FRIDAY REFEED MENU:

Pre Depletion Work-Out (upper body weights):
8 oz coffee + 2 Tbsp FF french vanilla creamer
7.5 oz banana (my first banana since March - it was Heaven!)
3-egg Egg Cream + JayRobb's PP; aloe vera gel & juice; bee pollen, psyllium whole husk, probiotics; inulin

Post Depletion Work-Out:
1 cup "Grapenuts" (Safeway Crunchy Nuggets)
1 cup FF milk
2 english muffins - Thomas' Hearty Grains
1 Tbsp apricot jam (homemade; low sugar)
1 Tbsp SF Smucker's strawberry preserves
10 squirts I Can't Believe It's Not Butter (5 squirts each muffin)

Pre HIIT Elliptical:
1 Skinny Cow lowfat ice cream sandwich - vanilla

Dinner/Party with Friends:
1 Tecate beer
1 Tequila!
3 slices of Pizza made from:
3/8 of TJ's whole wheat pizza dough
3/8 of 1/2 cup Buitoni roasted garlic marinara sauce
3/8 of 8 oz Sargento Reduced Fat 4-Cheese Italian
3/8 of 51 slices Hormel turkey pepperoni
3/8 of 1 Jalapeno
12 oz white wine
8 oz red wine
1 Skinny Cow lowfat ice cream sandwich - vanilla
1 Skinny Cow lowfat ice cream sandwich - chocolate

FRIDAY - ReFeed (High Carb/Low Fat)
CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS
3180 ............ 48g ........ 45g ........ 134g .......... 396g
.................................. 17% ........ 23% ........... 60%
WATER: 112 OZ
EXERCISE: Upper Body Weights + HIIT Elliptical

THURSDAY - VLC (20 or less)
CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS
1829 ............ 13g ........ 125g ...... 126g .......... 18g
................................... 68% ....... 31% ........... 1%
WATER: 80 OZ
EXERCISE: HIIT Elliptical

WEDNESDAY - LC (50 or less)
CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS
1945 ............ 18g ........ 108g ...... 165g .......... 47g
................................... 56% ....... 38% ........... 6%
WATER: 104 OZ
EXERCISE: Upper Body Weights

TUESDAY - LC (50 or less)
CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS
2625 ............ 12g ........ 160g ...... 198g .......... 41g
................................... 61% ....... 34% ........... 5%
WATER: 112 OZ
EXERCISE: Callanetics

MONDAY - LC (50 or less)
CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS
2305 ............ 23g ........ 114g ...... 150g ........... 48g
................................... 60% ....... 35% ........... 5%
WATER: 64 OZ
EXERCISE: None

PamF · 08-11-2008, 06:57 AM

Btinc and amiga74, since you seem to be the experts on this board, I will address my story and questions to you two. A couple of weeks ago, I read through this entire thread and decided to give this a try to repair my metabolism and jump start some weight loss.

My background story is that I have done Atkins for the last 4 years, going from 254 to my lowest weight of 170. Currenly, I am 36 years old, 5'5, and am now up 15 pounds from my lowest at 185. I was quite easily maintaining my weight at 170, until last Thanksgiving and Christmas, when I went overboard and managed to pack on 15 pounds, and now am not able to take the 15 pounds back off. It seems like the only way I am able to lose any weight anymore is to either drop my calories down to 1400-1500, or do drastic diets like meat & egg or kimkins. I know that these methods of dieting lead to damaged metabolisms, so I am trying to avoid them. I am also a hypothyroid, taking 112 mg of Synthroid daily.

I am a fairly active person. I take a 40 minute spinning class three times a week, and have in the last month added a full body 1 hour weight workout two to three times a week. I also mix in cardio dvds here and there during the week to try to burn more calories.

Now, back to the present, after reading this entire thread, I did low carb last week, keeping my calories at around 1900 a day, with my macros being 67% fat, 5% carbs and 28% protein. Then, on Saturday, I ate a banana then waited 30 minutes and then did a one hour full body weight workout for my depletion workout, and then the rest of the day ate low fat, high carb. Then yesterday, today and through the week I am going back to low carb. I was up 4 pounds this morning, which was kind of depressing, but I also knew to expect it from reading this thread.

So, my first question is: with my weight and exercise level, do you think I am a good candidate for this method of eating? I would really like to repair my metabolism and drop about 35 pounds.

Second question, two of my favorite things to snack on are cottage cheese and greek yogurt, both sweetened with Splenda. Should I avoid both of these things during the week while doing low carb?

Also, please let me know if you think any of my eating, exercising, or anything else may need tweaking.

Thanks in advance for any input you two can give me!!!

Pam

PamF · 08-13-2008, 06:38 AM

Hello, anyone in this thread anymore?

amiga74 · 08-13-2008, 07:16 AM

hi Pam,
sorry its taken me so long to respond. this thread is a bit off and on.
Yes, i think this plan could work for you! My vote is to go for it! Because of your thyroid condition, your losses may be slower but it sounds like you are already on track!
the 4lbs is just water weight.
If after about 6 weeks this woe doesn't seem to be working, something else i'd suggest is calorie and carb cycling. varying it up.
best of luck!

PamF · 08-13-2008, 02:05 PM

Thank you for your response amiga74. I am going to give it a try for 6 weeks.

skeeweeaka · 08-17-2008, 09:20 PM

Hello, I've been doing a little research on Ketogenic Diets and found this thread... I am having a difficult time losing weight and originally startedout on Atkins in March...to date I have lost 15 pounds...however, I keep regaining and losing the same 4 pounds... Four weeks ago I added exercise and started the Couch to 5K Running Program....at which point I lost the 4 pounds over the four weeks...now I have gained a few back... I switched to South Beach about two weeks ago and it is a better plan for me because I have more energy... Regarding Keto....is this plan only for weight lifters... I haven't started that phase of my plan yet but decided to add that after this coming week... I like the idea of the refeeds to change things up a bit and like the idea of having higher carbs for my runs...did not have the stamina with Atkins...

Also, I am new to the forum....I noticed I cannot PM anyone...how many posts to I have to have in order to do this??? And, where can I find a journal or is there a waiting period for this as well...

TJ

amiga74 · 08-18-2008, 08:01 AM

ola TJ!
check out Twyla's journal (Watch-me-Shrink). She has been very successful and her journal is inspiring!
WATCH-ME'S Goal Seeking Journal
Hummingbird's progress has also been excellent!
Imho, i'm not sure keto would be the best for you because it is really designed for weight-lifting. however, you could try it. if 80% of the time you are on track with your diet, that is pretty darn good! it is all about consistency. I feel similarly as you wrt to Atkins vs South Beach. i personally found South Beach to be more sustainable over the long term, though your body will eventually adjust to low carb.
If you have struggled with Atkins, i'm not sure this ketogenic plan will help you feel much better because 6 out of 7 days, it is lowcarb just like Atkins.

those are just my 2 cents! best of luck whatever you decide!
also, yes, for the PMs, i think its 50 or 100 posts...

skeeweeaka · 08-18-2008, 02:17 PM

Quote:

Originally Posted by amiga74

ola TJ!
check out Twyla's journal (Watch-me-Shrink). She has been very successful and her journal is inspiring!
WATCH-ME'S Goal Seeking Journal
Hummingbird's progress has also been excellent!
Imho, i'm not sure keto would be the best for you because it is really designed for weight-lifting. however, you could try it. if 80% of the time you are on track with your diet, that is pretty darn good! it is all about consistency. I feel similarly as you wrt to Atkins vs South Beach. i personally found South Beach to be more sustainable over the long term, though your body will eventually adjust to low carb.
If you have struggled with Atkins, i'm not sure this ketogenic plan will help you feel much better because 6 out of 7 days, it is lowcarb just like Atkins.

those are just my 2 cents! best of luck whatever you decide!
also, yes, for the PMs, i think its 50 or 100 posts...

Thanks for answering my questions, I really appreciate it....and thanks for the link.... Also, you are right about the ketogenic being similiar to Atkins, what was I thinking and there seems to be a great deal of calculating....as I ready the diary you suggested... I like it simple as possible...and figuring out ratios and stuff, well definitely not for me...but thanks anyway!

TJ

Johnny_walts · 08-20-2008, 11:09 PM

Hello All,

I have found lots of informative contents here so thanks to all you nice members here.

thealything · 08-21-2008, 10:11 AM

bah, i can't type

thealything · 08-21-2008, 10:13 AM

Quote:

Originally Posted by amiga74

thealything,
CKD and TKD were built around the premise of weight training. They enable folks to have powerful workouts, preserve muscle mass, and lose fat.

but... that is exactly what I'm trying to do!

but thanks for the input anyway. also, thank you hummingbird, I agree, I think if you are challenging your body you should see some change.

anyways I've been working at this for about a month now. I've had to tweak the refeeds down to 24 hours or less because I feel sick and horrible all week if it's longer. I've also found the refeeds are essential to keeping my energy up or else I am sore all week. I don't do them every six days like clockwork or anything; I listen to my body. when I start to feel fatigued all the time, when I can't lift the same weights as I did last workout, or when I start sleeping too much, then I know it's time to eat some thin-crust cheeseless veggie pizza! usually this is every 7 to 9 days.

I haven't lost any scale weight, but I did compare my measurements to the ones I wrote down when I was at 180 last year. my legs, hips, calves etc have stayed the same, but I've lost an inch each off my bust, chest and waist, and GAINED an inch on each bicep and forearm!
not to mention... I feel like I could conquer the world! and I get this crazy rush after a full-body workout.

I am thinking of upping the cardio now as I don't do enough, I think, to burn off the excess fat. I'm just adding some light walking currently but I want to start running.

glad this thread is still alive!

07-22-2008, 03:25 AM	#425
flatferenghi MAJOR LCF POSTER! Join Date: Nov 2007 Posts: 1,966 Gallery: flatferenghi	this is the most intense discussion of leptin i have yet seen. Bravissimo. Unfortunately, when i carb up (usually for the wrong reasons), i don't carb down until i have put back quite a few lbs. I suppose, the least of the evils for me is to stick with good old high fat high calorie low carb ATKINS. Love & Profits: FLATFERENGHI

07-26-2008, 06:12 PM	#429
thealything Senior LCF Member Join Date: Jun 2008 Location: Niagara Falls Posts: 120 Gallery: thealything Stats: highest:205 / current:180.5 / STG:170 / LTG:130 WOE: Atkins Induction Start Date: May 1, 2008	hello, thanks for posting this thread and giving such good advice! I've read the entire thing from start to finish, and I have a question. I read btinc's advice to a lady who was still a ways from her goal -- he said to do a refeed every two to three weeks. I'm still about 50 lbs away from my goal, and that sounds about right for me. I was already planning to do one once every two weeks as I doubt I could handle one every week or 5 days or whatever. (I've done some reading on this outside of this site, and the author of the article I read recommended doing a refeed in one 48 hour chunk every week... I was like HECK NO! I will wait for that till I'm in better shape) here is my quandary. I have a much lower endurance and strength level than I probably should have. I chalk it up to about 5 years of totally sedentary living, combined with about a decade of calorie restriction, crash dieting, and even fasting. I've started a weight training program (with low weights, like 5 lbs for every exercise), supplemented by stability ball exercises, and have begun walking an hour a day. this is intense FOR ME as I am still building up strength, but I can't really run yet, and I don't lift very heavy weights. I'm 22, so my body can handle the steady increase in exercise. I get a good workout and I feel my strength building every day, but is it enough for the CKD program to be successful? I am more concerned with rebuilding my metabolism and gaining muscle than with losing weight. then again, I don't want to undo the 25 lb weight loss I've already enjoyed with Atkins (though I have been pretty much stalled for about 5 of the 12 weeks I've been doing it). I also don't want to make things worse than they already are! Last edited by thealything : 07-26-2008 at 06:14 PM.

08-08-2008, 12:33 AM	#433
hummingbird11 Very Gabby LCF Member!!! Join Date: Mar 2008 Location: Texan w/ Hawaiian Soul living in California Posts: 3,857 Gallery: hummingbird11 Stats: 175/155/145 ~ 5'8" ~ 45 yo WOE: Whole Organic Low Carb ~ No Frankenfoods Start Date: 3/24/08 & Every Day!	my projected macros for Friday's refeed: Here I go! My first refeed since May (when I botched it with too much fat) I went grocery shopping tonight and boy was it strange to be picking out HIGH carb/LOW fat! Took me forever! I'll post my menu in my journal tomorrow... I kept my Net Carbs this week as follows: M: 48 T: 41 W: 47 R: 18 (today) F: 423 !!!!! S: 50 or less S: 50 or less projected macros for Friday's refeed: 3056 calories ..... 54g fiber ..... 49g fat ..... 156g protein ..... 423 net carbs

08-17-2008, 09:20 PM	#439
skeeweeaka Senior LCF Member Join Date: Aug 2008 Location: Ohio Posts: 387 Blog Entries: 34 Gallery: skeeweeaka WOE: Eat Fat, Get Thin... Start Date: March 2008 Restart	Hello, I've been doing a little research on Ketogenic Diets and found this thread... I am having a difficult time losing weight and originally startedout on Atkins in March...to date I have lost 15 pounds...however, I keep regaining and losing the same 4 pounds... Four weeks ago I added exercise and started the Couch to 5K Running Program....at which point I lost the 4 pounds over the four weeks...now I have gained a few back... I switched to South Beach about two weeks ago and it is a better plan for me because I have more energy... Regarding Keto....is this plan only for weight lifters... I haven't started that phase of my plan yet but decided to add that after this coming week... I like the idea of the refeeds to change things up a bit and like the idea of having higher carbs for my runs...did not have the stamina with Atkins... Also, I am new to the forum....I noticed I cannot PM anyone...how many posts to I have to have in order to do this??? And, where can I find a journal or is there a waiting period for this as well... TJ Last edited by skeeweeaka : 08-17-2008 at 09:22 PM.

08-18-2008, 08:01 AM	#440
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,686 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	ola TJ! check out Twyla's journal (Watch-me-Shrink). She has been very successful and her journal is inspiring! WATCH-ME'S Goal Seeking Journal Hummingbird's progress has also been excellent! Imho, i'm not sure keto would be the best for you because it is really designed for weight-lifting. however, you could try it. if 80% of the time you are on track with your diet, that is pretty darn good! it is all about consistency. I feel similarly as you wrt to Atkins vs South Beach. i personally found South Beach to be more sustainable over the long term, though your body will eventually adjust to low carb. If you have struggled with Atkins, i'm not sure this ketogenic plan will help you feel much better because 6 out of 7 days, it is lowcarb just like Atkins. those are just my 2 cents! best of luck whatever you decide! also, yes, for the PMs, i think its 50 or 100 posts... __________________ carbarella mid-year resolution challenge : 15/10/5

07-21-2008, 06:11 PM	#422
dbunny Senior LCF Member Join Date: Aug 2007 Location: orange, ca Posts: 263 Gallery: dbunny Stats: 5'10" WOE: Atkins	Hi Btinc!

07-22-2008, 10:14 PM	#426
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,686 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	i agree that the refeeds/carb ups can be a challenge. while i have worked the program successfully, i have also run into "issues" with them as well. they can be a psychological mind meld, imho. That being said, the information about leptin and how to manipulate it, and how it helps us, is totally fascinating!

07-23-2008, 08:24 AM	#427
willyd Senior LCF Member Join Date: Oct 2006 Posts: 148 Gallery: willyd	Now that iam in ketosis iam burning fat for fuel right? And a little under two weeks i will do a reefeed as i was told to do.I will have a reefeed every two weeks.

07-30-2008, 10:16 AM	#432
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,686 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	thealything, i'm not entirely sure if it is enough, or rather, i'm not sure refeeds are going to significantly benefit you in your program. it sounds like what you are doing right now is great. however, if the prospect of a controlled, short refeed will keep you motivated, than i say go for it! CKD and TKD were built around the premise of weight training. They enable folks to have powerful workouts, preserve muscle mass, and lose fat. again, i'm not trying to discourage you! what you are doing is great, keep up with it!

08-09-2008, 06:23 PM	#434
hummingbird11 Very Gabby LCF Member!!! Join Date: Mar 2008 Location: Texan w/ Hawaiian Soul living in California Posts: 3,857 Gallery: hummingbird11 Stats: 175/155/145 ~ 5'8" ~ 45 yo WOE: Whole Organic Low Carb ~ No Frankenfoods Start Date: 3/24/08 & Every Day!	08/08/08 FRIDAY REFEED MENU: Pre Depletion Work-Out (upper body weights): 8 oz coffee + 2 Tbsp FF french vanilla creamer 7.5 oz banana (my first banana since March - it was Heaven!) 3-egg Egg Cream + JayRobb's PP; aloe vera gel & juice; bee pollen, psyllium whole husk, probiotics; inulin Post Depletion Work-Out: 1 cup "Grapenuts" (Safeway Crunchy Nuggets) 1 cup FF milk 2 english muffins - Thomas' Hearty Grains 1 Tbsp apricot jam (homemade; low sugar) 1 Tbsp SF Smucker's strawberry preserves 10 squirts I Can't Believe It's Not Butter (5 squirts each muffin) Pre HIIT Elliptical: 1 Skinny Cow lowfat ice cream sandwich - vanilla Dinner/Party with Friends: 1 Tecate beer 1 Tequila! 3 slices of Pizza made from: 3/8 of TJ's whole wheat pizza dough 3/8 of 1/2 cup Buitoni roasted garlic marinara sauce 3/8 of 8 oz Sargento Reduced Fat 4-Cheese Italian 3/8 of 51 slices Hormel turkey pepperoni 3/8 of 1 Jalapeno 12 oz white wine 8 oz red wine 1 Skinny Cow lowfat ice cream sandwich - vanilla 1 Skinny Cow lowfat ice cream sandwich - chocolate FRIDAY - ReFeed (High Carb/Low Fat) CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS 3180 ............ 48g ........ 45g ........ 134g .......... 396g .................................. 17% ........ 23% ........... 60% WATER: 112 OZ EXERCISE: Upper Body Weights + HIIT Elliptical THURSDAY - VLC (20 or less) CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS 1829 ............ 13g ........ 125g ...... 126g .......... 18g ................................... 68% ....... 31% ........... 1% WATER: 80 OZ EXERCISE: HIIT Elliptical WEDNESDAY - LC (50 or less) CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS 1945 ............ 18g ........ 108g ...... 165g .......... 47g ................................... 56% ....... 38% ........... 6% WATER: 104 OZ EXERCISE: Upper Body Weights TUESDAY - LC (50 or less) CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS 2625 ............ 12g ........ 160g ...... 198g .......... 41g ................................... 61% ....... 34% ........... 5% WATER: 112 OZ EXERCISE: Callanetics MONDAY - LC (50 or less) CALORIES ..... FIBER ..... FAT ..... PROTEIN ..... NET CARBS 2305 ............ 23g ........ 114g ...... 150g ........... 48g ................................... 60% ....... 35% ........... 5% WATER: 64 OZ EXERCISE: None

08-11-2008, 06:57 AM	#435
PamF Junior LCF Member Join Date: Jan 2006 Posts: 47 Gallery: PamF	Btinc and amiga74, since you seem to be the experts on this board, I will address my story and questions to you two. A couple of weeks ago, I read through this entire thread and decided to give this a try to repair my metabolism and jump start some weight loss. My background story is that I have done Atkins for the last 4 years, going from 254 to my lowest weight of 170. Currenly, I am 36 years old, 5'5, and am now up 15 pounds from my lowest at 185. I was quite easily maintaining my weight at 170, until last Thanksgiving and Christmas, when I went overboard and managed to pack on 15 pounds, and now am not able to take the 15 pounds back off. It seems like the only way I am able to lose any weight anymore is to either drop my calories down to 1400-1500, or do drastic diets like meat & egg or kimkins. I know that these methods of dieting lead to damaged metabolisms, so I am trying to avoid them. I am also a hypothyroid, taking 112 mg of Synthroid daily. I am a fairly active person. I take a 40 minute spinning class three times a week, and have in the last month added a full body 1 hour weight workout two to three times a week. I also mix in cardio dvds here and there during the week to try to burn more calories. Now, back to the present, after reading this entire thread, I did low carb last week, keeping my calories at around 1900 a day, with my macros being 67% fat, 5% carbs and 28% protein. Then, on Saturday, I ate a banana then waited 30 minutes and then did a one hour full body weight workout for my depletion workout, and then the rest of the day ate low fat, high carb. Then yesterday, today and through the week I am going back to low carb. I was up 4 pounds this morning, which was kind of depressing, but I also knew to expect it from reading this thread. So, my first question is: with my weight and exercise level, do you think I am a good candidate for this method of eating? I would really like to repair my metabolism and drop about 35 pounds. Second question, two of my favorite things to snack on are cottage cheese and greek yogurt, both sweetened with Splenda. Should I avoid both of these things during the week while doing low carb? Also, please let me know if you think any of my eating, exercising, or anything else may need tweaking. Thanks in advance for any input you two can give me!!! Pam

08-13-2008, 06:38 AM	#436
PamF Junior LCF Member Join Date: Jan 2006 Posts: 47 Gallery: PamF	Hello, anyone in this thread anymore?

08-13-2008, 07:16 AM	#437
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,686 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	hi Pam, sorry its taken me so long to respond. this thread is a bit off and on. Yes, i think this plan could work for you! My vote is to go for it! Because of your thyroid condition, your losses may be slower but it sounds like you are already on track! the 4lbs is just water weight. If after about 6 weeks this woe doesn't seem to be working, something else i'd suggest is calorie and carb cycling. varying it up. best of luck!

08-13-2008, 02:05 PM	#438
PamF Junior LCF Member Join Date: Jan 2006 Posts: 47 Gallery: PamF	Thank you for your response amiga74. I am going to give it a try for 6 weeks.

08-20-2008, 11:09 PM	#442
Johnny_walts Junior LCF Member Join Date: Aug 2008 Posts: 5 Gallery: Johnny_walts	Hello All, I have found lots of informative contents here so thanks to all you nice members here.

08-21-2008, 10:11 AM	#443
thealything Senior LCF Member Join Date: Jun 2008 Location: Niagara Falls Posts: 120 Gallery: thealything Stats: highest:205 / current:180.5 / STG:170 / LTG:130 WOE: Atkins Induction Start Date: May 1, 2008	bah, i can't type Last edited by thealything : 08-21-2008 at 10:12 AM.