emats
Thu, April 27th, 2006, 06:38 PM
I'm following a great diet plan and it's consistently shedding 1/4" a week of my waistline while upholding my strength and size. I'm so stoked that I have to post it. Oh, and here's the kicker: I walk to and from work approx. equaling 30 mins. a day, 5 days a week and that's the only cardio do on a consistent basis. Another kicker: I don't count calories. I eat when hungry and until I'm full. And yet another kicker: I drink lots (maybe 6 or 7) of light beer at least 4 nights a week. And yet another kicker: I dont' get much more than 5 hours of sleep during the week because I'm too busy drinking with my buddies. And yet even another kicker: I'm 42 yrs. old (so I don't have a naturally fast metabolism to begin with) but look like I'm in my mid 20's - not kidding. My bf% has gone down to approx. 10% and @ 5'6" and 142 lbs. I look very toned with my shirt off though my 6 pack is still blurry. I've only lost 12 lbs. in 3 months but it's mostly all fat and I maintained if not gained muscle.
How you ask? By limiting my intake of starchy carbs and grains. My carb intake is primarily vegetables and fruit. The first 1.5 months I was taking in brown rice and whole grains but I only lost 4 lbs - the other 8 was lost with my current diet - so 8 lbs in 6 weeks on this "low starch/low fat/high protein/alcohol filled" diet. My muscles are fuller than ever and my strength has gone up significantly on every lift since I started this particular diet. It's not the Atkin's type diet where I eat all sorts of fatty foods and go into ketosis. I eat lean meats and make sure I eat protein and carbs with every meal. I also have 2 high calorie strachy carb loaded cheat meals a week on Wed. and Sun. to make sure my metabolism continues to work in my favor and doesn't go into starvation mode by being at a caloric deficit for so long. The only other time I eat starchy carbs is when I excercise for more than an hour that day. I then eat white rice or something like that beforehand. I like to surf about once or twice a month, so before I go out for an hour and a half, I eat white rice with breakfast. So for me, starchy carbs is now a sliding scale depending on my activity level - it gets added in on an "as needed" basis. I lift 5 days a week for only 25 minutes (Max OT style) so I don't usually use starchy carbs during my normal days.
My typical day's diet:
Morning: 2 whole eggs, slice of Turkey spam and 1/2 an apple, fish oil
Midmorning: meal replacement shake
Lunch: Lean Steak, brocholi, green beans and 1/2 an apple, fish oil
Midafternoon: Meal Replacement Shake
Dinner: grilled chicken breast, large salad with basamic vinegar, fish oil (no fruit at night)
Post workout: whey with creatine
After dinner: 6 or 7 light beers
Late night before bed: low fat cottage cheese with Sweet and Low for taste.
Supplements:
Multivitamin (taken with breakfast)
Creatine (cycled 1 month on, 1 week off)
MRP's
Whey protein (post workout only)
Green Tea Extract (taken with breakfast)
Caffeine (in pill form taken with breakfast)
Fish oil (with every solid food meal except before bedtime)
I know this isn't an optimal lifestyle for most and it would work even better if I cut out the beer and get more rest but that's how it is and that's the way it's gonna be - at least until I settle down relationship-wise. It's working though and very well I might add. I owe it all to Jay Robb and these particular articles - thanks Jay:
http://www.dolfzine.com/page355.htm
http://www.dolfzine.com/page302.htm
How you ask? By limiting my intake of starchy carbs and grains. My carb intake is primarily vegetables and fruit. The first 1.5 months I was taking in brown rice and whole grains but I only lost 4 lbs - the other 8 was lost with my current diet - so 8 lbs in 6 weeks on this "low starch/low fat/high protein/alcohol filled" diet. My muscles are fuller than ever and my strength has gone up significantly on every lift since I started this particular diet. It's not the Atkin's type diet where I eat all sorts of fatty foods and go into ketosis. I eat lean meats and make sure I eat protein and carbs with every meal. I also have 2 high calorie strachy carb loaded cheat meals a week on Wed. and Sun. to make sure my metabolism continues to work in my favor and doesn't go into starvation mode by being at a caloric deficit for so long. The only other time I eat starchy carbs is when I excercise for more than an hour that day. I then eat white rice or something like that beforehand. I like to surf about once or twice a month, so before I go out for an hour and a half, I eat white rice with breakfast. So for me, starchy carbs is now a sliding scale depending on my activity level - it gets added in on an "as needed" basis. I lift 5 days a week for only 25 minutes (Max OT style) so I don't usually use starchy carbs during my normal days.
My typical day's diet:
Morning: 2 whole eggs, slice of Turkey spam and 1/2 an apple, fish oil
Midmorning: meal replacement shake
Lunch: Lean Steak, brocholi, green beans and 1/2 an apple, fish oil
Midafternoon: Meal Replacement Shake
Dinner: grilled chicken breast, large salad with basamic vinegar, fish oil (no fruit at night)
Post workout: whey with creatine
After dinner: 6 or 7 light beers
Late night before bed: low fat cottage cheese with Sweet and Low for taste.
Supplements:
Multivitamin (taken with breakfast)
Creatine (cycled 1 month on, 1 week off)
MRP's
Whey protein (post workout only)
Green Tea Extract (taken with breakfast)
Caffeine (in pill form taken with breakfast)
Fish oil (with every solid food meal except before bedtime)
I know this isn't an optimal lifestyle for most and it would work even better if I cut out the beer and get more rest but that's how it is and that's the way it's gonna be - at least until I settle down relationship-wise. It's working though and very well I might add. I owe it all to Jay Robb and these particular articles - thanks Jay:
http://www.dolfzine.com/page355.htm
http://www.dolfzine.com/page302.htm