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Old 08-10-2014, 07:31 AM   #1
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Low Carb + JUDDD + Eccentric Exercise

I began LC in Feb 2011. I weighed 156lbs. 5' 2" I lost 20 lbs in 18 months. Been at about 132-136 lbs ever since. I feel fine and could just stay at this weight but I have back rolls and belly fat. So I know I could lose another 5-10. Last December I also found out I was gluten intolerant with two different celiac genes. I have no intestinal issues. But, I did have some back issues (gone now), base of thumb arthritis(Better) , allergies (gone), excema on thumb and pointer (much better). A few months ago I went to ophthalmologist and my Rx for glasses got better instead of worse! My shoes also fit looser.

I am now 63. In May I read the book Calorie Myth. I tried upping carbs and gained a few lbs. Probably only water but I was mostly interested in the exercise plan.
The EXERCISE

NO Cardio allowed. Low impact exercises the rest of the week ONLY if you enjoy them, like walking, yoga, stretching. NO Running and NO other weight lifting the rest of the week.

At first, you may do 2 min. of VERY HIIT on a stationary bike ONE DAY a week 2-3 days after weight training, until it begins to interfere with your ability to do the strength training. But I think this is mainly to get your ketones going. I don't have a bike so I can't do this part and I am keto adapted anyway.

If you have a gym membership he has instructions for using the machines. I don't. So, I use the body weight instructions and I bought a $35 - 40lb barbell set from Walmart and a $15 pull up bar from Amazon.

Strength Training

The weight exercises take 10 minutes!! I can do this. I will do this. That is why I invested in the equipment.

You do four exercises. 6 reps that take 10 seconds each rep
Squat
Push up
Pull up
Shoulder press (with weight) I started with a gal. milk bottle filled with water.

But for all of these, it is not the Lifting but the slow lowering your take 10 seconds to do, that is the only focus. No ab exercises b/c these all work your core.
Yesterday I was searching on this site for how to lose that famous "LAST 10 LBS" and ran across JUDDD. So, I am going to add that to the mix. I started yesterday as a down day at noon. I had already eaten 371 kcals so i parcelled out another 168 over the rest of the day.

Feb. 1, 2011 156 lbs
May 2012 132lbs
May 29, 2014 140lbs (up carbs ala Calorie Myth)
June 24, 2014 137lbs Eccentric Exercises + LC
July 30, 2014 137 Begin Lower Calories + LC + Exercises
August 9, 2014 135.5 Begin JUDDD

Last edited by pforrester; 08-10-2014 at 07:34 AM..
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Old 08-10-2014, 07:42 AM   #2
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD
Day 2: 134.5 UD

The JUDDD calculator tells me:
UD-->1706 kcals
DD-->341

But I am going to do 341-500. Yesterday, my first DD was 539. It was surprisingly easy most likely b/c my body switched to fat burning mode quickly since I have been LCing for 3 1/2 years now. I also took all my measurements back at the end of June. Hoping this will work......
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Old 08-12-2014, 05:54 AM   #3
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD
Day 2: 134.5 UD
Day 4: 134.5 UD

So Yesterday was a DD and I waited to eat till dinner so I could go out with friends. It was harder to wait all day to eat. Glad it is an UD today; but no scale movement. Which should be expected since I lost 1 lb this week already. If I lose 1 lb a week I will be amazed actually since I only have 10 lbs to lose at the most.
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Old 08-14-2014, 07:36 AM   #4
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Join Date: Feb 2012
Posts: 5,125
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Stats: 136/116.8/115-120
WOE: JUDDD

Just found your journal. How is it going?
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Old 08-14-2014, 12:03 PM   #5
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Feb. 1, 2011 156 lbs
May 2012 132lbs
May 29, 2014 140lbs (up carbs ala Calorie Myth)
June 24, 2014 137lbs Eccentric Exercises + LC
July 30, 2014 137 Begin Lower Calories + LC + Exercises
August 9, 2014 135.5 Begin JUDDD

The JUDDD calculator tells me:
UD-->1706 kcals
DD-->341

Day 1: 135.5 DD
Day 2: 134.5 UD
Day 4: 134.5 UD Did Eccentric Exercises & walked 1 1/2 hrs
Day 5: DNW DD I began Callanetics and did my first hour.
Day 6: 134 UD
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Old 08-14-2014, 12:05 PM   #6
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Well it is going great Marika! 1 1/2 lbs in 6 days is fantastic. But surely there will be a plateau in my future.....
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Old 08-14-2014, 12:16 PM   #7
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Join Date: Feb 2012
Posts: 5,125
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Stats: 136/116.8/115-120
WOE: JUDDD
That's wonderful
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Old 08-15-2014, 06:15 AM   #8
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Feb. 1, 2011 156 lbs
May 2012 132lbs
May 29, 2014 140lbs (up carbs ala Calorie Myth)
June 24, 2014 137lbs Eccentric Exercises + LC
July 30, 2014 137 Begin Lower Calories + LC + Exercises
August 9, 2014 135.5 Begin JUDDD

Day 1: 135.5 DD
Day 2: 134.5 UD
Day 4: 134.5 UD Did Eccentric Exercises & walked 1 1/2 hrs
Day 5: DNW DD I began Callanetics and did my first hour.
Day 6: 134 UD
Day 7: 133.5 DD

Last edited by pforrester; 08-15-2014 at 06:17 AM..
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Old 08-15-2014, 11:03 AM   #9
Way too much time on my hands!
 
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Join Date: May 2011
Location: Kansas
Posts: 11,008
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Stats: 206/176/164 5'8"
WOE: JUDDD
You are rocking this girl!
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Old 08-15-2014, 11:44 AM   #10
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Join Date: Jun 2013
Location: Coastal NC
Posts: 1,729
Gallery: CarolinaCoast
Stats: 155/124.2/122-125
WOE: Chronic Experimenter
Hi! I'd like to follow along.
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Old 08-15-2014, 03:45 PM   #11
Blabbermouth!!!
 
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Join Date: Feb 2012
Posts: 5,125
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Stats: 136/116.8/115-120
WOE: JUDDD
Quote:
Originally Posted by pforrester View Post

Day 1: 135.5 DD
Day 2: 134.5 UD
Day 4: 134.5 UD Did Eccentric Exercises & walked 1 1/2 hrs
Day 5: DNW DD I began Callanetics and did my first hour.
Day 6: 134 UD
Day 7: 133.5 DD
Looking great
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Old 08-16-2014, 05:20 AM   #12
Junior LCF Member
 
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Feb. 1, 2011 156 lbs Begin Atkins After reading How We Get Fat
May 2012 Atkins-->LCHF-->132lbs
LC -->Maintained at about 135 for 2 years
Decided to up carbs-->May 29, 2014 140lbs
LC+ Eccentric Exercises (Calorie Myth)-->June 24, 2014 137lbs
Begin Lower Calories + LC + Exercises July 30, 2014--> 135.5
Begin JUDDD August 9, 2014 135.5

The JUDDD calculator tells me:
UD-->1706 kcals But I am aiming more for under 1500
DD-->341 kcals But I am aiming for 500 but stay under600

Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD
Day 8: 132.5 UD Week 1 lost 3 lbs!!! Unbelieveable!

Last edited by pforrester; 08-16-2014 at 05:34 AM..
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Old 08-16-2014, 07:29 AM   #13
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Join Date: Feb 2012
Posts: 5,125
Gallery: tobelowcarber
Stats: 136/116.8/115-120
WOE: JUDDD
That's wonderful!!!!

Enjoy your UD
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Old 08-18-2014, 05:23 AM   #14
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD
Day 8: 132.5 UD Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (1245 kcal's ) Not surprised
Day10: 132.5 UD (479 kcal's)

I got very hungry in evening yesterday. This is rare in Ketosis so I just knew my body wanted to plateau. Although it is really too soon to tell I may have not eaten enough on my UD but I was surprised by how I really was not hungry. Going to eat at least to 1500 today.
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Old 08-18-2014, 03:11 PM   #15
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Join Date: Feb 2012
Posts: 5,125
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Stats: 136/116.8/115-120
WOE: JUDDD
Numbers are looking great!!! Sometimes I find the hunger indicates scale drop next day. KUTGW
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Old 08-19-2014, 05:29 AM   #16
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD (574 kcals)
Day 8: 132.5 UD (1245 kcal's ) Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (479 kcal's) Not surprised after losing so much and then not eating enough.
Day10: 132.5 UD (1701 kcals)
Day 11: 132.5 DD

Thanks everyone for the advice and encouragement.
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Old 08-20-2014, 02:22 PM   #17
Junior LCF Member
 
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD (574 kcals)
Day 8: 132.5 UD (1245 kcal's ) Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (479 kcal's) Not surprised after losing so much and then not eating enough yesterday.
Day10: 132.5 UD (1701 kcals)
Day 11: 132.5 DD (625) I was hungry at 8PM so I had a 1T. Almond butter.
Day 12: 133 UD
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Old 08-21-2014, 09:30 PM   #18
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD (574 kcals)
Day 8: 132.5 UD (1245 kcal's ) Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (479 kcal's) Not surprised after losing so much and then not eating enough yesterday.
Day10: 132.5 UD (1701 kcals)
Day 11: 132.5 DD (625) I was hungry at 8PM so I had a 1T. Almond butter.
Day 12: 133 UD (1637kcals)
Day 13: 134.5 DD (580)
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Old 08-22-2014, 05:16 AM   #19
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD (574 kcals)
Day 8: 132.5 UD (1245 kcal's ) Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (479 kcal's) Not surprised after losing so much and then not eating enough yesterday.
Day10: 132.5 UD (1701 kcals)
Day 11: 132.5 DD (625) I was hungry at 8PM so I had a 1T. Almond butter.
Day 12: 133 UD (1637kcals)
Day 13: 134.5 DD (580)
Day 14: 133 UD
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Old 08-23-2014, 06:32 AM   #20
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD (574 kcals)
Day 8: 132.5 UD (1245 kcal's ) Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (479 kcal's) Not surprised after losing so much and then not eating enough yesterday.
Day10: 132.5 UD (1701 kcals)
Day 11: 132.5 DD (625) I was hungry at 8PM so I had a 1T. Almond butter.
Day 12: 133 UD (1637 kcals)
Day 13: 134.5 DD (580 kcals)
Day 14: 133 UD (1407 kcals)

End of Week 2: 133.5 Total lost with JUDDD 2 Lbs.
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Old 08-23-2014, 07:10 AM   #21
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
I just realized I started LC + Low Calorie July 28th so in a month I have lost 6 1/2 lbs.
So no wonder I am plateauing a bit.
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Old 08-24-2014, 06:24 AM   #22
Blabbermouth!!!
 
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Join Date: Feb 2012
Posts: 5,125
Gallery: tobelowcarber
Stats: 136/116.8/115-120
WOE: JUDDD
I think you are doing great
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Old 08-24-2014, 06:52 AM   #23
Junior LCF Member
 
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Thanks Marika!
Week 1: Lost 3 lbs
Week 2: Gained 1 lb.

Day 15: 133.5 DD (330 kcals) 8/23/14 6 A.M.
Day 16: 132 UD
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Old 08-25-2014, 05:05 AM   #24
Junior LCF Member
 
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1-7: Lost 3 lbs
Day 8-14: Gained 1 lb.

Day 15: 133.5 DD (330 kcals) 8/23/14 6 A.M.
Day 16: 132 UD (1630 kcals)
Day 17 133 DD
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Old 08-26-2014, 06:15 AM   #25
Junior LCF Member
 
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Days 1-7: Lost 3 lbs
Days 8-14: Gained 1 lb.

Day 15: 133.5 DD (330 kcals) 8/23/14 6 A.M.
Day 16: 132 UD (1630 kcals)
Day 17 133 DD (365)
Day 18:131 UD

Last edited by pforrester; 08-26-2014 at 06:21 AM..
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Old 08-27-2014, 05:11 PM   #26
Junior LCF Member
 
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Join Date: May 2013
Location: San Diego County, CA
Posts: 54
Gallery: pforrester
Stats: 156/134/125
WOE: LCHF + JUDDD
Start Date: Atkins 2/1/11 - JUDDD 8/9/14
Day 1: 135.5 DD (545 kcals)
Day 2: 134.5 UD (1686 kcals)
Day 3: DNW DD (496 kcals)
Day 4: 134.5 UD (Did Eccentric Exercises & walked 1 1/2 hrs (1424kcals)
Day 5: DNW DD I began Callanetics and did my first hour. (571kcals)
Day 6: 134 UD (1482kcals)
Day 7: 133.5 DD (574 kcals)
Day 8: 132.5 UD (1245 kcal's ) Week 1 lost 3 lbs!!! Unbelieveable!
Day 9: 133 DD (479 kcal's) Not surprised after losing so much and then not eating enough yesterday. I got very hungry this evening and had to eat 1T almond butter.
Day10: 132.5 UD (1701 kcals)
Day 11: 132.5 DD (625) I was hungry at 8PM so I had a 1T. Almond butter.
Day 12: 133 UD (1637 kcals)
Day 13: 134.5 DD (580 kcals)
Day 14: 133 UD (1407 kcals)
Day 15: 133.5 DD (330 kcals) 8/23/14 6 A.M.
Day 16: 132 UD (1630 kcals)
Day 17 133 DD (365)
Day 18:131 UD (1566)
Day 19: 131 DD (521) I got very hungry at 3PM and ate mixed nuts.

Last edited by pforrester; 08-27-2014 at 05:12 PM..
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