austin_88
New member
New Diary!
I have been struggling to get down to my goal weight for over a year now.
Background
August 2007 I decided I couldn't keep going the way I was, I was certainly on the path to obesity if I kept going the way I was. After leaving school I gained a bit of weight, about 10 -11kg to be exact. I knew it was from inactivity, drinking, and eating way too much. I had no excuse.
I didn't like the way I was, I didn't feel like me, so I embarked on my journey to lose weight.
At my weight of 62-63kg I wasn't overweight, I was in fact quite normal. So losing weight wasn't easy... By February 2008 I made it to my goal weight of 54kg, and probably stayed there for a good month.
Then... the weight just came back on. I have a good feeling I had lost a bit of muscle when I lost weight, I did barely any weight training and towards the end of my weight loss I was barely eating anything.
From February to June 2008 I put back on about 4kg, to 58kg. Since then it has just felt impossible to lose any weight, no matter how much exercise I do, and eating at a reasonable amount (1500 calories per day).
I decided I needed to do something different.
Over the past 6 months or so I have become a big fan of bodybuilder Tom Venuto, I purchased his ebook and have been treating it like gospel.
So I am starting his contest low carb diet, in hopes that this might actually work.
How the low carb diet works is that for 2-3 days I will eat low carb, then on the third day I will eat moderate carbs. I eat 5-6 small meals a day. The first meal of the day usually contains carbs, then for the rest of the day only fibrous carbs are allowed. I will be eating 50-60% protein. Obviously I won't be having the same thing every day but the ratios are about the same.
The following plan seems a little low calorie wise, I might bump up my portions and then see what it looks like.
Low Carb Plan
Meal 1
1/2 Cup Oats = 156Cal/27.1Carbs/6.5Protein/2.6Fat
30g Protein Powder = 115Cal/4Carbs/22.6Protein/1.3Fat
271Cal/31.1Carbs/29.1Protein/3.9Fat
or
1 Whole Egg = 62Cal/0.1Carbs/5.6Protein/4.4Fat
3 Egg Whites = 48Cal/0.5Carbs/11.6Protein/0Fat
2 Rash Bacon = 227Cal/0.8Carbs/34.4Protein/9.6Fat
25g Cheese = 100Cal/0Carbs/6.5Protein/8.3Fat
25ml BBQ Sauce = 36Cal/8.6Carbs/0.1Protein/0.1Fat
Watermelon Slice = 23Cal/5.6Carbs/0.5Protein/0.1Fat
496Cal/15.6Carbs/58.7Protein/22.5Fat
Meal 2
200g Chicken Breast = 220Cal/0Carbs/45Protein/5Fat
1 Cup Broccolli = 55Cal/11.2Carbs/1.9Protein/0.3Fat
275Cal/11.2Carbs/46.9Protein/5.3Fat
Meal 3
100g Tuna in Springwater = 78Cal/0Carbs/17.7Protein/0.8Fat
78Cal/0Carbs/17.7Protein/0.8Fat
Meal 4
130g Smoke Roasted Salmon Fillet = 238Cal/0.7Carbs/35.4Protein/10.4Fat
1/2 Bag Lettuce = 14Cal/1.5Carbs/1.4Protein/0.3Fat
1/2 Cucumber = 35Cal/9.1Carbs/1.6Protein/0.3Fat
1 Tbsp Caesar Dressing = 64Cal/1.6Carbs/0.5Protein/6.3Fat
351Cal/12.9Carbs/40Protein/17.3Fat
Snacks
Babybel Cheese = 69Cal/0.1Carbs/5Protein/5.5Fat
Hot Tea & Hot Coffee = 35Cal/7Carbs/2.6Protein/0.5Fat
Total Cal: 1079 - 1304 (will be more closer to 1400 though
Total Carbs: 46.8-62.3
Total Protein: 141.3 -170.9
Total Fat: 33.3 - 51.9
Moderate Carb Plan
No real set guidelines here.
Just gotta make sure I get my protein in for the day (approx 150g) and not exceed more than 200g of carbohydrates.
I've gotta stop going overboard on this day! In the past this is the day I fail majorly, maybe I should develop some guidelines...
Exercise
Weight Training 3-4 x Per Week (major muscle groups, compound exercises)
Light Cardio Every Day for about 30 minutes (walking, bike, X trainer)
Saturday 4 October was official day one!
Current Weight: 57.7kg
Goal Weight: 54kg
Goal Body Fat Percentage: 18%
Current Body Fat Percentage: 22%
Here I go!
I have been struggling to get down to my goal weight for over a year now.
Background
August 2007 I decided I couldn't keep going the way I was, I was certainly on the path to obesity if I kept going the way I was. After leaving school I gained a bit of weight, about 10 -11kg to be exact. I knew it was from inactivity, drinking, and eating way too much. I had no excuse.
I didn't like the way I was, I didn't feel like me, so I embarked on my journey to lose weight.
At my weight of 62-63kg I wasn't overweight, I was in fact quite normal. So losing weight wasn't easy... By February 2008 I made it to my goal weight of 54kg, and probably stayed there for a good month.
Then... the weight just came back on. I have a good feeling I had lost a bit of muscle when I lost weight, I did barely any weight training and towards the end of my weight loss I was barely eating anything.
From February to June 2008 I put back on about 4kg, to 58kg. Since then it has just felt impossible to lose any weight, no matter how much exercise I do, and eating at a reasonable amount (1500 calories per day).
I decided I needed to do something different.
Over the past 6 months or so I have become a big fan of bodybuilder Tom Venuto, I purchased his ebook and have been treating it like gospel.
So I am starting his contest low carb diet, in hopes that this might actually work.
How the low carb diet works is that for 2-3 days I will eat low carb, then on the third day I will eat moderate carbs. I eat 5-6 small meals a day. The first meal of the day usually contains carbs, then for the rest of the day only fibrous carbs are allowed. I will be eating 50-60% protein. Obviously I won't be having the same thing every day but the ratios are about the same.
The following plan seems a little low calorie wise, I might bump up my portions and then see what it looks like.
Low Carb Plan
Meal 1
1/2 Cup Oats = 156Cal/27.1Carbs/6.5Protein/2.6Fat
30g Protein Powder = 115Cal/4Carbs/22.6Protein/1.3Fat
271Cal/31.1Carbs/29.1Protein/3.9Fat
or
1 Whole Egg = 62Cal/0.1Carbs/5.6Protein/4.4Fat
3 Egg Whites = 48Cal/0.5Carbs/11.6Protein/0Fat
2 Rash Bacon = 227Cal/0.8Carbs/34.4Protein/9.6Fat
25g Cheese = 100Cal/0Carbs/6.5Protein/8.3Fat
25ml BBQ Sauce = 36Cal/8.6Carbs/0.1Protein/0.1Fat
Watermelon Slice = 23Cal/5.6Carbs/0.5Protein/0.1Fat
496Cal/15.6Carbs/58.7Protein/22.5Fat
Meal 2
200g Chicken Breast = 220Cal/0Carbs/45Protein/5Fat
1 Cup Broccolli = 55Cal/11.2Carbs/1.9Protein/0.3Fat
275Cal/11.2Carbs/46.9Protein/5.3Fat
Meal 3
100g Tuna in Springwater = 78Cal/0Carbs/17.7Protein/0.8Fat
78Cal/0Carbs/17.7Protein/0.8Fat
Meal 4
130g Smoke Roasted Salmon Fillet = 238Cal/0.7Carbs/35.4Protein/10.4Fat
1/2 Bag Lettuce = 14Cal/1.5Carbs/1.4Protein/0.3Fat
1/2 Cucumber = 35Cal/9.1Carbs/1.6Protein/0.3Fat
1 Tbsp Caesar Dressing = 64Cal/1.6Carbs/0.5Protein/6.3Fat
351Cal/12.9Carbs/40Protein/17.3Fat
Snacks
Babybel Cheese = 69Cal/0.1Carbs/5Protein/5.5Fat
Hot Tea & Hot Coffee = 35Cal/7Carbs/2.6Protein/0.5Fat
Total Cal: 1079 - 1304 (will be more closer to 1400 though
Total Carbs: 46.8-62.3
Total Protein: 141.3 -170.9
Total Fat: 33.3 - 51.9
Moderate Carb Plan
No real set guidelines here.
Just gotta make sure I get my protein in for the day (approx 150g) and not exceed more than 200g of carbohydrates.
I've gotta stop going overboard on this day! In the past this is the day I fail majorly, maybe I should develop some guidelines...
Exercise
Weight Training 3-4 x Per Week (major muscle groups, compound exercises)
Light Cardio Every Day for about 30 minutes (walking, bike, X trainer)
Saturday 4 October was official day one!
Current Weight: 57.7kg
Goal Weight: 54kg
Goal Body Fat Percentage: 18%
Current Body Fat Percentage: 22%
Here I go!
