I will collect pictures and data along the way as I try to reach sub 10% body fat within 12 weeks. Start: 31st of January 2011. I will do the Slow Carb Diet (SCD) by Tim Ferriss and will be referencing parts of his latest best seller the Four Hour Body in here. Let the games begin!
Monday, 11 April 2011
Still going strong with the Slow Carb Diet... not really, but still loosing weight!
Sorry for the lack of updates once again. I haven't had time at all. Yes, I know, you shouldn't blog if you don't have the time. But I do anyways, because it is my blog and I can do what I want.. mine, mine, mine!!
So it has been more than month since my last post. But I can tell you that I have kept going and it is going great. I stopped the slow carb diet around and month ago and just started controlling my calorie intake. Still not eating fruit and milk products, and I am only eating very small quantities of carbs 3 times a week, on the days I have heavy weight sessions at the gym. Before I ate the carbs I was loosing too much in my lifts and was feeling tired, but with just a little bit of carbs, mostly brown rice and vita weet crisp bread I feel much better.
I have actually started loosing more weight when I got off the slow carb diet. It's really only about the calorie intake and eating a lot of proteins.
Remember how I told you I did 100 kg max in the bench press before going on the diet. I never thought I would be able to do it.
Here are my results so far.
I have lost roughly 8% of my body weight. I know weigh 79.8 kg, I started on 87 kg so that it is a 7.2 kg loss. In 2.5 months that's quite good. I have lost 9 cm around my waist, from 96cm to 87 cm. That is awesome and you can now clearly see a difference from my chest and waist. Now to the bench press. So I am weighing 8% less, but two days ago I tried a max lift and did 2 times on 100 kg. That is fantastic!
I am stilling going strong for another 3 weeks. I can tell you that by limiting the calories and doing good sessions at the gym together with good cardio sessions you will loose weight. No questions about it.
Hope you are all doing well as well. If the slow carb diet isn't working don't just quit. Mix it up with some other stuff. Try your own ideas. I can tell you that although I really like Tim Ferriss, some of the stuff is bs. The data is twisted and not completely honest. But hey, what do you expect, it is not like he was going to write a bestseller by saying he had accomplished mediocrity.
Peace out!
Friday, 4 March 2011
Still going strong
Things are moving along well though. Will try to snap some pictures. I have lowered my calorie intake substantially. Due to low thyroid activity I am not eating more than 1500 calories a day. It is quite easy to count. Just google the food you eating plus calorie count.
I measured my waist which was 96 cm (at the bellybutton) at the start of diet. It is now after 4 weeks, coming up to 5, 90 cm. So I have lost 6 cm on the abdominal section. That is very good news.
I was afraid I was loosing too much muscle so I will do body fat measurement next week. Only down 4 kgs but the abs reduction is a good sign that it actually is fat and not muscle I am loosing. Will wait and see what the calipers have to say.
If you're doing the diet and feel it's not going fast enough don't give up. Make some changes, but keep going. You have to be thick skinned and really fight. Don't cheat and keep at it and you will most definitely see results. Pics coming soon.
Monday, 21 February 2011
Updated pictures in My measurements
I have successfully finished another week on Slow Carb Diet. It's definitely working, but it is not going as fast as was hoping for. I am going to do it for 3 months to start with, so I'm not stressed. I just have to keep at it.
Will update the measurements soon too. Check the "My Measurements..." page.
All the best,
David
Tuesday, 15 February 2011
Measurement update
L bi 32 cm
Waist 94 cm
Hip 102 cm
R leg 61 cm
L leg 60 cm
R calf 39 cm
L calf 38 cm
Improvements!!! Maybe because it is hard to measure correctly but I have tried my hardest to be honest. Hopefully it is correct.
Sunday, 13 February 2011
Pics after week two - one day after cheat day
Blood test results back
I got my blood checked because I hadn't lost anything in two weeks while I was following Tim's plan to the point. I was even exercise quite a lot, and that without cheat snacking or anything like that. I eat plenty of proteins and drink heaps of water, and have never cheated. I haven't had anything even remotely white. I followed the simple motto, if in doubt, then don't eat it. On top of that I have even done the cold treatments. I have done my best to spike calorie intake on the cheat days and I have even been doing air squats and push-ups and drinking grapefruit to keep the food from getting stored as fats on cheat days. So I went and got my blood checked.
Not all was bad though. I could see the results of going on the diet. I had a lot values increased above the norm thanks to diet and specifically to increased protein intake and vitamin intake. My cholesterol was much better. LDL was down to 4.2, which is the lowest in a long time. But my TSH was 5.1 mU/L and it is supposed to be between 0.4 and 2.5, but never above 3.5. I will not start hormone treatment yet, but will wait to get some more tests done. It is nothing serious, you just have to take a pill to replace the lost hormones. It is usually a medication called Levaxin. But it might take a while before the right dose is found. You start on the lowest and work you way up until your TSH is where you want it to be.
Will instead try and order some virgin coconut oil and have that everyday to see if it can help me speed up my metabolism.
Probably going to see a huge increase in fat loss as soon as I start on Levaxin, but that has to wait. I am going to do it anyway. I just have to up the cardio even a bit more.
Don't give up - never give up!
Sunday, 6 February 2011
First week - not much change to report
These were taken before the cheat day.
Friday, 4 February 2011
One meal left to chEAT day
We tried ice treatment last night and I couldn't feel any difference, but my fiancee claims to have felt much hungrier in the morning, or at least that was a theory of hers. We will keep doing it and hope for the best. Anybody know where exactly to put it? Or does that not matter.
We have a whole eating day planned tomorrow. We are just going to eat all day. I will try to get some grapefruit juice after the meals and do some air square to minimize fat gains. See how it will go. I'm really looking forward to putting myself into a food coma.
Will try to review the pills I ordered in a post soon. I can say that some of them are so big I don't understand who can swallow them whole. I usually don't have a problem with pills.
See you on the other side!
Thursday, 3 February 2011
Not a beautiful pic, but it's a tasty breakfast
Same lunch as always. Thai chicken basil without rice and added lentils. Hopefully the PAGG stack will work wonders. Have taken it twice now. I quickly realized that I must soon order again. It's a lot of pills everyday. PAGG plus multi mineral/vitamin and fish oil on top o that.
Also decided today to start with the ice therapy, but will dedicate a separate post for that later. Tonight I'm making omelette with a side lentils salad. Yummy! Will try to remember to take a photo so you can behold the beauty.
See you!
PAGG stack arrived last night
This what the letters in PAGG stands for:
P - policosanol. Once a day, before bedtime.
A - alpha lipoic acid (ala). 4 times per day.
G - garlic extract. 4 times a day.
G - green tea extract. 4 times a day.
This creates the following pill intake schedule:
AGG before breakfast directly when you get up.
AGG before lunch.
AGG before dinner.
PAGG before bedtime.
Hopefully this help speed up the process. I am in the good shape and I have cheated in anyway and kept to the diet 100% so far.
My thoughts this morning goes out to the flood victims in QLD who by some unfortunate irony have now also been hit by the tropical cyclone Yasi. Yasi is the strongest cyclone in Australian history with wind gusts up to 295 km/h. Fitness and extreme dieting seem quite futile and unimportant in contrast to what people o QLD has suffered in recent times.
I'm however not quitting in anyway, but wanted to send my regards. I hope all ends well.
See you soon,
David
Wednesday, 2 February 2011
Tim Ferris building a kettlebell
End of Day 3 on the slow carb diet
Had a good session at the gym tonight, but I have to confess that I didn't get up at 5:10 am this morning for morning cardio. I got to bed too late, and when I woke up at 5:10 I was simply too tired and opted to get some more sleep and not ruin the whole day. In hindsight, I think it definitely was the correct decision. It's not often you feel that way in hindsight.
Had a great green salad with mixed veggies, and fried some chicken breast fillets to go with it. Used a barbeque spice on the chicken and it was a hit. Damn, just realised I forgot to snap a picture. I have to get better and this. Sorry. It's early days and I haven't gotten into the habit yet.
Will try and tell you my training program in a few posts.
Till then. Take care!
Ciao
Questions and thoughts about the slow carb diet
I have some questions about the diet and I hope someone could help me answer them.
Everything white is a no go. But you can have cauliflower. That's basically the only thin he mentions in the book. Can I have white kidney beans (cannellini)? And are the worse than red and/or pinto beans or lentils for that matter?
Dairy is another no no. But he talks about protein shakes and I assumed he meant whey protein. Which I have been taking for quite a while now. But whey is milk protein so these shakes actually contain milk. Eventhough it's not one of the ingredients it says that contains milk. Can't I have them then. They are a big part of my diet. I have roughly three each day. Also thought it would be good way to get the right amount of proteins early in the morning.
It's still early days and way to early to tell, but by Friday after the gym I should see some differences, or maybe not. New photos will be posted for you to admire ;)
Take care!
Edit: Forgot to tell you why I am looking like a cave man. I haven't shaved since the new year and wont until I have reached sub 10% body fat.
Another funny thing happened today. I have become such good friends with my local Thai restaurant close to work, that I just nod to order and today they let me out the back way, through the kitchen, because they know it's much closer back to work. That's sweet!
The slow carb diet (scd) according to Tim Ferriss
The scd is not about calorie counting and it's not necessary, but I downloaded an app I got recommended at work today. It is very clean and great usability. You add meals online and via your phone. It is called My Fitness Pal and is available for free in the AppStore.
So the diet. What's it about? It's quite simple to remember and you don't have to be a professor to pull it off.
5 points which if they are followed got Tim's test group of 194 to loose on average 20 pounds (9 kgs) in 30 days with no exercise.
#1. Avoid white carbs (or anything that can be white). You can't have rice nor brown rice (can be white). On the other hand you can and should eat cauliflower, cabbage, onions, white beans to mention a few white things that are ok.
#2. Eat the same few meals over and over again. The diet is not meant to be fun and if you're not a great cook you may struggle coming with new things and will therefore derail. On the other hand you may eat out. Simply substitute anything "white" for a side salad or similar. Mexican and Thai are particularly well suites for his diet. Remember though to look out for things high in sugar.
#3. Don't drink your calories. Drink lots of water, unsweetened tea or coffee. You can also drink not to vast quantities of no-calorie/low-calorie beverages (like Coke Zero or Pepsi Max). You can't drink milk, soy milk, normal soft drinks or fruit juice. Red wine is allowed, but keep it to no more than 2 glasses a day (merlot, cabsav or Pinot noir).
#4. Don't eat fruit. No fruit at all. Only exception really is avocado and tomato. And avocados you have to be a bit careful with. They are calorie dense. One per day max.
#5. Take one day every week off where you go completely bananas and eat everything in your path. Seriously though. It's a rule and therefore you have to do it. It is important to spike calorie intake so the body doesn't shift down and start burning less. So eat pizza, pastries, drink coke and beer and have a good time. Eat whatever you want.
That's it folks. Easy peasy.
There are of course more in depth question to how the diet works. But shoot away you questions and I will try and answer. I don't have all the answer but I will try and sometime I will also ask you for help.
Next post is going to be such a question accompanied by a pretty photo of my bearded face.
Ciao
Tuesday, 1 February 2011
Feeling good at the end of Day 2
I fried 4 garlic cloves in olive oil and then added two cans of cannellini and started mashing it to pieces. I then added salt, pepper and white pepper. Really good. I had A LOT of food for dinner and I am feeling very full.
Going up at 5:10 am tomorrow for another cardio session at the gym. And then back again after work for a back and biceps session.
Will to another photo shoot again on Friday and then take photos every Friday. Forgot to take a picture of the food I had for dinner, but I am bringing it to work for breakfast so hopefully I will remember to snap a pic.
I feel like I want to end with a quote but it's bedtime and I don't know any good quotes from the top of my head. So take care and hopefully see you soon.
Ciao
Lunch on Day 2
Dinner tonight will be almost the same as yesterday. Btw, the cauliflower and kidney mash was good. Tasted much less beans and more potato mash than I could imagine. So that was great. Eating the same thing but making mash without cauliflower tonight with white beans instead and make a nice little side sallad with avocado in it.
Just came from the gym and sitting in the car waiting for my fiancée to finish showering (girls take forever in the shower) and blogging. I have always weighed myself after training wearing only towel and flip-flops and today I had gained 1 kg - weighing 88 kgs now. Not worried though. Have been drinking like crazy.
If I can get some spare time tonight I will update you on what the diet exactly is about. Sorry. I know I am slow.
See you soon!
Yummy Breakfast - noooot
It is:
Half a can of lentils
Half a can of red kidney beans
Spinach leaves
Thin slices of roast beef
Added some garlic salt, but didn't use the Taco sauce today. Also. Keep in mind I already had my 30 g pure protein shake and two eggs this morning at 6.30. I got up at 6.15.
I am going to tell you more in detail about the diet soon. Promise. Maybe later today. Ciao
Monday, 31 January 2011
My before numbers
As you can tell by the pictures I am not a big guy and not particularly muscular either. I did however max on the bench press at 100 KGs. Which I was happy with. That was my January goal. Reached it!
Height: 179.6 cm
Weight: 87 Kg
Body fat: 17.5 % (measured with calipers by physio using Jackson-Pollock alogrithm.)
Right Bi-cep: 32 cm (measured at middle of the muscle)
Left Bi-cep: 32 cm
Waist: 96 cm (measured at navel)
Hip: 103 cm (measured at the widest part)
Right Thigh: 58 cm (measured at middle of muscle)
Left Thigh: 57 cm
(R calf: 38.5 cm
L calf: 37.5 cm)
Next post I will try and pin down what this diets is all about and how I plan to do it.
Also. You might be able to spot some beard on one of the images. I haven't shaved since the new year and haven't cut my hair for a while and I wont until I have reached sub 10%. Kind of like a play-off beard similar to what the NHL players do. It also serves as a reminder that I'm not done and the faster I can finish the sooner I can stop looking like a cave man moron.
Ciao
MX SYDNEY proofs it
9:40 AM. Had second breakfast. Pinto beans and lentils together with spinach leafs, roast beef and some taco sauce. Not the best tasting thing in the world, but I managed.
Not looking any good - good way to start
Today is the start of the slow carb diet (SCD) and I will do it until I am sub 10% in body fat (no longer than 12 weeks though). I am currently at 17.5%. According to Tim Ferriss I should loose around 8 kgs in 30 days. I am going to do heavy training as well so hopefully that will bring me faster result. I am currently 87 kgs, but weight is not the most important measurement.
I will update with pics once a week. Will tell you more about the diet and my training regime in the coming posts. I will aslo give you my starting measurements along with a photo of me holding today's newspaper so all you paranoid haters can see that I am not cheating.Will try to give you specifics on every daily training and what I have eaten. Hopefully that will be enough for anyone who wants to follow along once I am done.
Going into this it will be very interesting to see if I can still lift as much as I did before I started the diet and see if I am going to walk around like tired zombie because of the lack of carbs and calories. I shouldn't, according to Tim. We'll see.
See you soon!
Ciao