Before During and After Pics of my Diet

[Gym_]

Ok so i thought i would put up pics of my dieting and keep this as a on going diary on how things are going also if i get shitty i can always look back at this for inspiration ..

I'm happy to answer any questions about my diet etc so feel free to jump in and ask ..

.... BACK GROUND ...

Back in my late 20s early 30s i was a full on body builder .. No i didn't compete or take juice i just let my OCD take wholed .. at the time i was a bouncer near Sydney Australia..
Whilst squatting 250+kg one day on the smith i had a bad pain in middle abdomen .. thinking i pull a muscle i knocked off for the day but the pain didn't go away and swelling started appearing .. the swelling got worse till it looked like i had a base ball under the skin on my stomach..

After ultra sounds and CT scans i was told it was a bouncing baby hernia with a 23cm tear in the abdominal muscle wall ..

So i quit the gym vowing never to let any quack near me with a knife or let it change my life to much .. 8yrs latter i had put on almost 100kg .. depressed at Fuuuuk not even being able to pick up a bag of shopping with out pain and i now had a lump in my stomach the size of a grapefruit ..

Whilst siting on the PC one day something went very badly wrong... i had really bad pain in the abdomen and felt incredibly sick, i knew some thing was terribly astray.
I went to the ER and they sent in a surgeon who said brother your going in for Emergency Surgery Right Now .. OMFG i was terrified i have never been under the knife before and had never had anything more then a local ..

It turned out i had a double hernia that had strangulated .. charming !

Anyway. i survived.. I know i hear you gasp you were worried for a time them weren't you ..

So now that I'm all fixed i still wasn't allowed to do jack shit for over 3 months until the surgery healed .. in the mean time i was diagnosed with single cell carcinoma .. ( skin cancer) no big shock there living in Australia so under the knife i went again even before i had recovered for the 1st lot surgery ..

Anyway .. over the years i have tried every type of diet and exercise known to man kind... i was even cycling over 40km a day and still not losing weight untill the guy that runs the bike shop i buy all my cycling stuff off told me about carbs and the do's and donts...

I then came home and spent several days researching about carbohydrates until i cam across some articles by Dr Atkins

This is basically a 0 carb diets consisting of meat and salad and non root veggies.

Since this discovery i have lost quite a bit of weight and intend on losing more ... This is not the easiest or the hardest diet to use thou like any and all diets it definitely takes will power.

Below are some pics of me that i have had taken thou-out this year ...

My goal is to get back to 100kg which is around my proper weight ..

[Gym_]

[Gym_]

So breakfast consists of pure none flavored whey powder Isolate in water .. must be Isolate because concentrate has to many carbs.

Morning tea is usually the same

Lunch is a tuna salad or basically any meat cheese and or eggs .. so if you would like bacon and eggs for breakfast then go for it ...

Afternoon tea is usually whey powder again .. or a slice of cheese of something like that ..

Dinner is a Kg of steak and salad or half a chicken, again any type of meat you like ..

On the Akins Diet you can eat as many Cals as you like and eat until you are full and still lose weight ..

I follow this diet of no carbs for around 5 days a week then then on weekends i eat complex carbs so i don't go killing ppl due to the very nature of diets in general ..

[Gym_]

Many people see remarkably fast weight loss on Induction. Others find it slow going. Whatever your pace, you’ll need to follow the rules precisely to achieve success. This applies equally to those of you who are working on improving blood sugar and insulin levels or lipids. Otherwise, you could become frustrated before you’ve had a chance to see what Atkins can really do for you. Abide by the following guidelines and you’ll soon be well on the way to successful results:

1.Eat either three regular-size meals a day or four or five smaller meals. Don’t skip meals or go more than six waking hours without eating.


2.At each meal—including breakfast—eat at least 4 to 6 ounces of protein foods, including poultry, beef, lamb, pork, veal, fish and shellfish, eggs, cheese and a variety of vegetable proteins. Up to 8 ounces is fine if you’re a tall guy. There’s no need to trim the fat from meat or the skin from poultry, but do so if you prefer. Just add a splash of olive oil or a pat of butter to your vegetables to replace the fat.


3.Enjoy butter, olive oil, high-oleic safflower oil, canola oil, and seed and nut oils and mayonnaise (made from olive, canola, or high-oleic safflower oils). Aim for 1 tablespoon of oil on a salad or other vegetables, or a pat of butter. Cook foods in just enough oil to ensure that they don’t burn. Or spritz the pan with a mist of olive oil.

4.Eat no more than 20 grams a day of Net Carbs, 12 to 15 grams of them as foundation vegetables. This means you can eat approximately six loosely packed cups of salad and two cups of cooked vegetables per day. Remember, carb counts of various vegetables vary, so be sure to check them.


5.Eat only the foods on the Acceptable Foods List for Phase 1.


6.In a typical day, you can have up to 4 ounces of most cheese (but not cottage cheese or ricotta), 10 black or 20 green olives, half a Haas avocado (the kind with a blackish pebbly skin), an ounce of sour cream or 2–3 tablespoons of cream, and up to 3 tablespoons of lemon or lime juice. The carbs in these foods must be counted in your 20 grams of Net Carbs.


7.Acceptable sweeteners include sucralose (Splenda), saccharine (Sweet’N Low), stevia (SweetLeaf or Truvia) or xylitol. Have no more than three packets a day, and count each one as 1 gram of carbs. This is because, while these sweeteners contain no carbs, they are packaged with fillers that do contain a little carbohydrate to keep them from clumping.


8.To satisfy your sweet tooth, you can have sugar-free gelatin desserts and up to two Atkins shakes or bars coded for Induction.


9.Each day, drink at least eight 8-ounce portions of approved beverages: water, club soda, herb teas, or moderation—caffeinated or decaffeinated coffee and tea. This will prevent dehydration and electrolyte imbalances. In this count, you may include two cups of broth (not low sodium), one in the morning and one in the afternoon.


10.Take a daily iron-free multivitamin/multimineral combo and an omega-3 fatty-acid supplement.


11.Learn to distinguish hunger from habit and adjust the quantity you eat to suit your appetite as it decreases. When you’re hungry, eat until you feel satisfied but not stuffed. If you’re not sure that you’re full, wait ten minutes, have a glass of water, and eat more only if you’re still unsatisfied. If you’re not hungry at mealtime, eat a small low-carb snack.


12.Don’t starve yourself, and don’t skimp on fats.


13.Don’t assume that any food is low in carbs. Read the labels on packaged whole foods to discover unacceptable ingredients; and check their carb counts (subtract grams of fiber from total grams). Also use a carbohydrate gram counter.


14.When dining out, be on guard for hidden carbs. Gravy is usually made with flour or cornstarch, both no-nos. Sugar is often found in salad dressing and may even appear in coleslaw and other deli salads. Avoid any deep-fried or breaded food.


Meal Planning

Knowing ahead of time what you’ll be eating will help you stick to the program. Our easy Two-Week Meal Plan is packed with delicious recipes that can help you set up your first two weeks on Induction. Or, if you prefer, you can plan meal-by-meal or day-by-day.

[Gym_]

Phase 2, Ongoing Weight Loss—or OWL, as we like to call it—is the second phase of the Atkins Diet. You learned the basic guidelines of the program in Phase 1, Induction. Now, in this phase, you'll learn how to:

•Gradually up your Net Carb intake, starting at 25 grams of Net Carbs.
•Continue to stay in control of your appetite and lose weight.
•Slowly and safely increase the variety in your diet, usually starting with small portions of nuts and seeds (or more foundation vegetables), following the Carb Ladder.
•Find your Carbohydrate Level for Losing (CLL).
• Decide when to move on to Phase 3, Pre-Maintenance.

Explore Your Carb Tolerance

Your objective in OWL is to find how many carbs you can consume while continuing to lose weight, keep your appetite under control and feel energized. In this respect, OWL is the first step in discovering your tolerance for carbohydrates. At the beginning, the differences between Induction and OWL are relatively minor, but the gradual additions to your diet mark the beginning of your return to a permanent way of eating. Everything else remains the same as in Induction:

•You’ll count daily grams of Net Carbs.
•You’ll eat the recommended amounts of protein and sufficient natural fats.
•You’ll continue to drink about eight glasses of water and other acceptable fluids.
•You’ll make sure that you’re getting enough salt (assuming that you don’t take diuretic medications) to avoid experiencing fatigue and other symptoms of switching to a primarily fat-burning metabolism.
•And you’ll continue taking your multivitamin/multimineral and omega-3 supplements.

What Is Different from Induction?

There are, however, two key distinctions between the first and second phases of Atkins: the slightly broader array of healthful acceptable foods in OWL and the gradual increase in overall carb intake. These foods include nuts and seeds (which you may already be eating if you spent more than two weeks in Induction), berries and a few other relatively low-carb fruits, a wider array of dairy products, a few vegetable juices and legumes such as lentils and kidney beans. Still, despite eating more carbs and gradually introducing a greater variety of them, it’s best to regard these two changes as baby steps. Perhaps the biggest mistake you can make when you move from Induction to OWL is to regard the transition as dramatic.


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[Gym_]

By the time you move to Phase 3 of the Atkins Diet, you’ve clearly learned how to take control of your appetite and are probably enjoying a greater variety of carb foods. Best of all, you’re just 10 pounds from your goal weight. Now, in addition to saying good-bye to those final pounds of excess fat, it’s time to identify your overall tolerance for carbohydrates—as well as which foods you can and cannot handle—in order to maintain your new weight. Achieving these five objectives will get you to that fabulous place—being permanently slim.

Objective 1: Lose the Last 10 Pounds—Slowly

When it comes to shedding the last pounds, slower is definitely better. You’ll deliberately put the brakes on the pace of weight loss as you gradually move toward a permanent way of eating. It may take several months to reach your goal weight, losing perhaps just half a pound a week. And that's good, because this leisurely pace tells your body, "This is completely natural." Hard as it may be, stay focused on the process—it will lead to your desired results. If you rush to shed those last pesky pounds, you may never learn what you need to know to keep them off for good.

Objective 2: Test Your Carb Tolerance

In Ongoing Weight Loss (OWL), you found your carbohydrate threshold, known as your Carbohydrate Level for Losing (CLL). When you first move to Pre-Maintenance, you’ll explore whether you can push that number a bit higher as you slow the pace of your weight loss. Some people can raise that number significantly; others can’t budge it or can move it only slightly higher. To find out, increase your daily carb intake in increments of 10 grams of Net Carbs every week or every few weeks. If weight loss stalls and/or extreme hunger or cravings return, step back 10 grams. You may discover that the CLL you discovered in OWL is where you need to stay until you’ve lost all your excess weight.

Objective 3: Test Your Tolerance for Additional Foods

In Pre-Maintenance, you’ll have the opportunity to reintroduce the whole foods carbohydrates that have been off-limits until now. They appear on the top three rungs of the Carb Ladder: fruit higher in carbs, starchy vegetables and whole grains. Some people can eat all these foods; others can eat only some, eat only in small portions or eat them only rarely. Others find they do best when they simply stay away from higher-carb foods that might cause weight regain or make it difficult to stay in control. In Phase 3, you’ll learn what works—and what doesn’t work—for you.

Objective 4: Find Your ACE

Once you’ve reached your goal weight, you’ll say goodbye to your CLL as you seek to maintain equilibrium—meaning neither losing nor gaining weight. This new number is your Atkins Carbohydrate Equilibrium, or ACE, for short—the number of grams of Net Carbs you can consume daily without gaining or losing weight. It may be just 5 grams above your CLL or it may be 20 or 30 or more grams higher. Like your CLL, it is a highly personal number.

Objective 5: Maintain Your Control—and Your Weight

Once you’ve found your ACE, your final objective before moving on to Phase 4, is to hold your weight steady for one month. To do so, stay at or just below your ACE and your weight should stabilize. During this dress rehearsal for Lifetime Maintenance, you can continue to climb the Carb Ladder and introduce new foods—as long as you don’t go above your ACE, but pay careful attention both to your weight and your appetite. If a food revives old cravings or makes you ravenous for more carbs, back off immediately.

Keep in mind that your goal isn't just to lose weight, but to keep it off—from now on. That's what Pre-Maintenance is all about. You fine-tune your eating habits during this third phase until they become automatic and you move on to the final phase of Atkins—also known as the rest of your life.


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[Gym_]

In the Phase 4, Lifetime Maintenance, you’ll come to understand why the Atkins Diet is also called the Atkins Nutritional Approach. This is where you’ll commit to remaining at your goal weight from now on. It's also where you continue to celebrate the sensible eating plan you've mastered—and enjoy sustained energy, improved health, a sense of well-being and self confidence—and perhaps best of all—the way you look in the mirror.

The objectives of this phase are simple—but profound. Specifically, you want to:

Take Charge of Your Weight—for a Lifetime

Now that you've done it—lost weight and kept it off for a month in Pre-Maintenance—it's time to prove you can stick with it. Lifetime Maintenance enables you to do just that. Maintain your new healthy habits—both in what you’re eating and physical activity—and your new body and new mindset will be yours, not just for today or tomorrow—but for good.

Comply with Your ACE

You found your Atkins Carbohydrate Equilibrium (ACE) in Pre-Maintenance. In Lifetime Maintenance—meaning the rest of your life—you'll learn to stick to that special number as if it were second nature. Do that and you’ll find it easy to stay within 5 pounds of your new weight.

Make Adjustments as Needed

As your weight-loss diet morphs into your lifestyle, your eating habits will become easier and easier to internalize. But “life happens,” and you may need to adjust your ACE or otherwise tailor your program to accommodate changes in your activity level, work, health or simply the passage of years. You already have all the tools you need to make adjustments so you can stay in control. And even if you have an occasional lapse and fall off the wagon, those same tools will let you get right back on—where you belong.

Take Charge of Your Health

Now that you know how great you feel on the Atkins and how your health has improved, you have another reason to maintain your new lifestyle based on healthful whole foods and physical activity. When you see how various healthy indicators have improved or remain in the healthy range, you’ll feel assured that doing Atkins is as safe as it is effective.

Get Support—and Give It Too

The Atkins Community is made up of millions of healthy, happy people. Some are looking for encouragement and support. Some, aren't just successes—they're gurus who are ready to help others enjoy this incredible lifestyle. So stay in touch, learn, share, take part in our very inclusive community and get to know the Atkins Team.

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Show the World You Can Stick with It

How good does it feel to know in your heart that you'll never have to go on another weight-loss diet again—ever? Pretty good, right? In fact, on Atkins, you've been experiencing the primary meaning of the word diet: a way of eating. And it has led you to a healthy new lifestyle that will undoubtedly inspire anyone you come in contact with. Again, congratulations!


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[Gym_]

So every body is different and for me i cant go past stage one... if i do i stop losing weight no mater how much cardo i do ...
So for me i have 0 carbs for 5 days and drop a few KG usually 2-3kg if i can put in a decent amount of gym time or cardio ..

Then i weekends i treat my self to a bowl of muesli and a few peaces of fruit maybe even a couple of glasses of milk, some whole or multi grain bread.. some nuts .. YUM !!!
In two days i have put on around a 1Kg yerp 2 steps froward 1 step back...

Cant be helped thou.. if i dint get to have a bowl of cereal or a container of rice or my glass of milk i would go insane.. so i put up with putting on that extra weight

[Gym_]

Please note that i don't sell this diet, i don't get any kick backs from anything.. i am just saying that this is what works for me..

Ive had some good disagreements with ppl over this diet in the last few months ..

Case 1

I talked to one of my Doctors who said " oww no thats not very good for you.. you should try this, this, this and this .."

I said to him... "So how many of your patients that have been almost 100kg over weight have you personally helped them lose it all and keep it off ?"

Answer " Well not many "

I didn't say so but personally i take that to be NONE so please feel free to have a big steaming hot cup of STFU

Case 2

Talking to a personal trainer who was under 30

Yeah i wouldn't recommend that ( being 0 carb diet ) you should follow the diet that I'm on ..

After 10min of lessening to him crap on with what he eats on a daily bases and how many times he goes to the crapper.. I say

"So how much weight have you been losing on that ? " Looking at this guy he had like 5% BF and weighs less then what i can bicep curl with my left hand and by looking at his frame has prob never gained more the 1kg in his life and would have to take major juice just to get his legs to be as round as one of my arms..

His eyes sprang open wide like i had just pulled a gun on him .. and he said " Owww yeah no this just maintains, to lose weight you would have to do a lot more cardio and eat leas cal etc ...

I said so if i did all that then how much weight would i be able to lose do you think ( whilst thinking to my self (in all your 25yr life experience ))

oww you should be able to lose 1 or 2 kg a month ...

With a puzzled look on my face i replied " but I'm losing several kg a week on my diet ?"

He was quick and Sharp tongued with his answer as if he was hurt by what i said with his reply of " Oww yeah but thats not good for you thou, you should really only lose a 1Kg a week at max "

Again with a fake dumb ass look i replied but what is worse having a huge amount of weight on you risking heart attack and stroke and diabetes and all the rest of the problems that comes with being morbidity obese or losing weight to quickly ... again i got a quick replay of well depends on what happiness to you... this could affect your organs and stuff really badly loosing weight that quick ..

Thats fair enough i said but what about the biggest looser they make thous people lose over 50-70kg in 3 months and ..

Before i had time to finished my sentence he interjected with a OMG i need to get to my next appionment... is was really good chatting with you il catch up with you next time...

oww dear i hope i didn't piss him off i was so enjoying the wisdom he was purveying to me.

All I'm saying is this Diet works for me and i have managed to drop almost 50% of the weight i need to get rid of by using it in a very short amount of time ... so anyone that stand face to face with me and tells me I'm wrong and that i should do it there way had want to have been in my sitch first.. if not then they have no idea what there talking about...

thats just my thoughts anyway on my own personal experience and my not represent thous of this site...

[gbrice75]

Wow man, that's some story you have there - and you should definitely keep this thread going because I believe it will prove to be inspirational to many.

I'll be honest - I didn't read all the updates beyond the first post (at work now and only have limited time), but i'd like to know in short what you're doing with regards to training. I agree that Atkins isn't the approach I'd take if weight training.

If you're interested in keto type diets, you might want to look into CKD (Cyclic Ketogenic Diet) or my preference, Dave Palumbo's approach. You can google (or use our search feature) Dave Palumbo. Here is a great CKD resource however http://forums.steroid.com/showthread....#.Tu90eTXwsa8

Good luck!!!

[Gym_]

Yeah ill use this as a bit of a diary i think to keep a check on my progress ..

[BrownGirl]

Great job on losing the weight Gym! Keep up the good work an good luck!

[Gym_]

i'd like to know in short what you're doing with regards to training.

ATM because its summer here in Australia i cant do much cycling its just to bloody hot .. So i just do a 5 day work out and not even bothering with any cardio ATM

Shoulders
Tri & Abs
--off--
Back & Bi
Chest
Leg
--off--

Pretty much just mixing it up each week... changing the amount of reps and rotating exercises..

EX:

if I'm doing chest, then one week ill do 12 10 8 bench
The next week ill do that but on the smith instead,

Next week ill do 17 15 12 on the bench
Next week ill do 8 6 4 on peck deck
and just get my body to keep guessing whats going on ..
last set is always to fail.

This kind of rotation and set and working to fail worked well for me when i was building in my late 20s early 30s
i got rather large so i thought bugger it ill keep doing it that way again

I do 3-5 work outs on each body part.. so again if i use chest for example ill do bench flat, bench incline, flat flys & incline flys then chuck in a set of decline either bench of flys or cable cross overs.

As i said i mix it up a lot i don't start on the same exercise two week running and i change up the reps and sets and change up the technic ..

This may not work for everyone but it seems to work fairly well for me.. pretty much I'm that bloody sore i cant move the muscle group for 2-3 days after so they getting smashed.




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