I've also been working on planning out the 84 days on a GoogleCalendar I'm sharing. Anyone want to do this thing with me? I'd be more than happy to have a few friends to track progress with.
Thursday, June 23, 2011
My Weekly Meal Planner
For the past three days I've been working on a weekly menu that I can realistically follow while I'm entering the next stage of my "body is a temple" home improvement project. After about 12 hours of research, calorie counting, etc. I think I've done it! I've uploaded it via GoogleDocs, take a look.
The diet includes six, 300 +/- calorie meals per day, 46% protein, 39% carbs, and 17% fat. It represents getting at least my body weight in grams of protein every day, but is a bit closer to the recommendations I found using Bodybuilder.com's Protein Calculator. If the article at the site is accurate and I follow Bill Phillip's suggestions about making sure every workout has a high-point moment, I'm hoping to have a much leaner, stronger, and sexier physique (just in time for my 39th birthday).
I've also been working on planning out the 84 days on a GoogleCalendar I'm sharing. Anyone want to do this thing with me? I'd be more than happy to have a few friends to track progress with.
I've also been working on planning out the 84 days on a GoogleCalendar I'm sharing. Anyone want to do this thing with me? I'd be more than happy to have a few friends to track progress with.
Wednesday, June 22, 2011
Planning for the Next Challenge
I've decided to walk away from Ideal Protein for a while to focus on another goal I have in transforming the way I look and how I eat. Years ago I read Body for Life by Bill Phillips and attempted the challenge he describes. It was a failure.
Now that I've completed 50+ days on IP, I feel I have a better handle on how to eat and how to be healthy. My next goal is to lose an additional 10 pounds of flab and gain back 15 pounds of muscle. Ideally, I'd like to be 175 pounds lean and strong. Instead of flabs of steel, I'd like to look in the mirror and be able to see some muscle definition. To that end, I've decided to try the Body for Life challenge. It'll be 84 days beginning June 27 and ending September 17. If I can lose 25 pounds in 53 days, gaining 15 in 84 days has got to be a cinch!
In getting ready for the challenge, I'm planning my meals and workout routines. A good part of my day (after coming home from the beach and viewing a little inspiration) was dedicated to planning a 1700 calorie/day diet that is healthy fat, low carb, and high protein. It still has some tweaking, I'll work on that more tomorrow. I'm excited that I'll have six meals a day, most under 300 calories. I'll get to reintroduce fruit, whole grains, and yams. I'll also have a once per week splurge day to eat whatever it is I care to, pizza, nachos, fries...you name it! If I want a bag of Oreos and a gallon of milk for dinner, so be it.
Once I'm finished creating my meal and workout plans, I'll share the links like I have the IP items. I'm excited to begin this new part of the journey, I'm excited to begin back at the gym to work off some of the daily frustrations and stresses.
Now that I've completed 50+ days on IP, I feel I have a better handle on how to eat and how to be healthy. My next goal is to lose an additional 10 pounds of flab and gain back 15 pounds of muscle. Ideally, I'd like to be 175 pounds lean and strong. Instead of flabs of steel, I'd like to look in the mirror and be able to see some muscle definition. To that end, I've decided to try the Body for Life challenge. It'll be 84 days beginning June 27 and ending September 17. If I can lose 25 pounds in 53 days, gaining 15 in 84 days has got to be a cinch!
In getting ready for the challenge, I'm planning my meals and workout routines. A good part of my day (after coming home from the beach and viewing a little inspiration) was dedicated to planning a 1700 calorie/day diet that is healthy fat, low carb, and high protein. It still has some tweaking, I'll work on that more tomorrow. I'm excited that I'll have six meals a day, most under 300 calories. I'll get to reintroduce fruit, whole grains, and yams. I'll also have a once per week splurge day to eat whatever it is I care to, pizza, nachos, fries...you name it! If I want a bag of Oreos and a gallon of milk for dinner, so be it.
Once I'm finished creating my meal and workout plans, I'll share the links like I have the IP items. I'm excited to begin this new part of the journey, I'm excited to begin back at the gym to work off some of the daily frustrations and stresses.
Tuesday, June 21, 2011
A big shift...
Six weeks on IP, I've lost 25 pounds and look great (when all my trouble spots are hidden by clothing). When the clothes come off, my stomach looks just like a deflated latex balloon. Its flabby, wrinkly, and jiggles. My upper body has little muscle definition and my arms are toothpicks. I like the weight-loss, I do NOT like the way my body looks after the rapid deflation.
Its time for me to start the next stage in my journey, I'm leaving the IP protocol on Sunday and am beginning the Body For Life challenge. Its a 12 week program with many of the same components of IP, really its just Phase 3 of IP adding aerobic exercise and weight lifting. I first read the book when I was at BYU in '99 when my friend Krista and I found ourselves looking and feeling flabby. We agreed to enter the challenge and somewhere along the way got sidetracked. I never completed the challenge, instead I proceeded to gain another 40 pounds to get to my highest weight ever (260 pounds).
With six weeks of IP eating under my belt, I think I have the discipline to follow the eating guidelines set forth. Before IP, I was working out 3-4x week. If I can couple the two, eat enough lean calories, increase the intensity of my workouts, and track my progress I believe I'll hit my goal right before my 39th birthday and the trip to Mexico I'm rewarding myself with.
Supplements
The kids are still sleeping, I have a few minutes to talk about supplements. Yes, you should be taking supplements while doing any kind of ketogenic diet. During phase one of the plan you are seriously restricting your calorie intake as well as cutting out most of the B vitamins you'd have absorbed from eating grains.
On Ideal Protein (IP) the supplements are expensive, $24 per bottle and there are three bottles you purchase on a monthly basis. Add that to the food costs and you've got yourself a break the bank diet. Again, I've had to do some comparison shopping to keep the costs down. The Trader Joe's Pantheon Pack wins for the $10.99 monthly cost. The supplementation is roughly similar. To view my side-by-sides, view the IP Comparison Spreadsheet I've created, click the Supplements tab at the bottom.
On the IP side, most of the minerals are citrates verses carbonates. I'm going to have to do my research to find out which of the two are better choices in terms of absorption. I'm guessing the citrates will win due to IP choosing them over the carbonates. The one thing about IP is its attention to quality time and again, it costs more because its better stuff.
The one thing you'll need to add to the Pantheon Pack is potassium. I had a hard time finding any multi-vitamin regimen that included the correct amount of potassium and I found it to be key in staving off the calf muscle cramps I sometimes get in the middle of the night. Currently, I'm finishing out my bottle of IP Potassium/Calcium supplements. When it runs dry, I'll head over to the Super Supplements store nearby to see what they offer.
On Ideal Protein (IP) the supplements are expensive, $24 per bottle and there are three bottles you purchase on a monthly basis. Add that to the food costs and you've got yourself a break the bank diet. Again, I've had to do some comparison shopping to keep the costs down. The Trader Joe's Pantheon Pack wins for the $10.99 monthly cost. The supplementation is roughly similar. To view my side-by-sides, view the IP Comparison Spreadsheet I've created, click the Supplements tab at the bottom.
On the IP side, most of the minerals are citrates verses carbonates. I'm going to have to do my research to find out which of the two are better choices in terms of absorption. I'm guessing the citrates will win due to IP choosing them over the carbonates. The one thing about IP is its attention to quality time and again, it costs more because its better stuff.
The one thing you'll need to add to the Pantheon Pack is potassium. I had a hard time finding any multi-vitamin regimen that included the correct amount of potassium and I found it to be key in staving off the calf muscle cramps I sometimes get in the middle of the night. Currently, I'm finishing out my bottle of IP Potassium/Calcium supplements. When it runs dry, I'll head over to the Super Supplements store nearby to see what they offer.
Monday, June 20, 2011
Phasing Out
The kids arrived a couple of weeks ago and since its been a tough battle trying to prepare two sets of meals breakfast, lunch, and dinner. I need to take a break from protocol eating and return to real-life. In phase two of IP, instead of consuming their packets three times per day, you reduce to two and prepare two dinner-like meals. In phase three, only one IP packet (for snacktime) and the reintroduction of carbs to the diet for breakfast. Its frustrating in many respects that I'm working on week six of the plan and I have probably another four weeks of phasing out.
I just don't know if I want to keep this up. Perhaps today is a low moment, perhaps its been a few weeks of low moments. I need to be able to go back to the gym, to play soccer with some stamina, and not feel like I'm constantly on restriction. I want to eat like a real person again, to enjoy a glass of wine or eat a chocolate chip cookie without guilt. Four more weeks of lean protein and no carbs is beginning to feel like a punishment.
I just don't know if I want to keep this up. Perhaps today is a low moment, perhaps its been a few weeks of low moments. I need to be able to go back to the gym, to play soccer with some stamina, and not feel like I'm constantly on restriction. I want to eat like a real person again, to enjoy a glass of wine or eat a chocolate chip cookie without guilt. Four more weeks of lean protein and no carbs is beginning to feel like a punishment.
Saturday, June 18, 2011
The Difference a Year Makes
The weight gain was a result of having replenished my glycogen stores using the few carbs that I'd given myself after eating those "healthy" snacks in addition to the IP meals. Glycogen binds itself to water molecules and is stored throughout your body to give fuel to your cells. What I hadn't realized was how little it takes to through off the balance between ketosis and carb-burning. Looking at the quantities, I'd probably eaten two-cups of popped corn, a cup of trail mix (over two days), and several squares of the darkest chocolate.
If on the diet you feel like having a cheat day, don't do it! Its far better to eat a little more protein, have another IP shake or eat deli-sliced lunchmeats than to have a few carbs. I'm in the middle of returning to ketosis after two days of intense carb cravings. I've got the tell-tale "tin-mouth" and non-stop craving for a dough-nut which signaled the start of the IP journey a month ago. Its not fun having to start over, but I'm hoping the scale will be much kinder to me next Friday.
Friday, June 17, 2011
Skip Eating Out - At Least During the First Few Weeks
In the first week of the IP protocol, and every week after, be prepared to hit the brick wall of restriction. This diet is more about what you can't have than what you can. You say goodbye to fruit, grains, and legumes. There are no more carrot sticks, potatoes, or yams. Motivation is high the first week, I kept reminding myself "nothing tastes as good as skinny feels." The saying works fine at home where you have control over your food choices. If you're feeling adventurous during that first week, try going out to eat one evening and order from the regular menu.
My experience was disastrous. I'll have the...but can I have...on the side. Oh wait, can I substitute....Pretty soon you'll have the most patient server either in tears or rolling their eyes while you try to figure out what to have with all of your dietary restrictions. If you think you can order a salad, take a second look at the ingredient list. That southwest chicken cob isn't going to work like you thought when you remove the cheese, bacon, corn, carrots, tomato, and dressing. You'll be left with a plate of plain greens topped with a few bits of cold, grilled chicken.
Now that I'm more familiar with the protocol, I've changed my eating-out behaviors to ask the server what steamed vegetables the restaurant might be serving when they're taking the drink order. I'll also quickly scan all of the entrees to determine what lean protein choices may be available. Once that is complete, I'll order off-menu from the choices. At the Skillet Diner on Cap Hill, I've become known for ordering the Roasted Cauli from the breakfast menu, the grilled asparagus from the dinner menu, and the salisbury steak from the lunch menu (sans gravy). So far, they've not complained and its been 100% IP approved. The only drawback, price. When you order off-menu, be prepared. Your entree is going to cost extra. Luckily, since you won't be ordering wine or other adult beverages, you won't be feeling the pinch when the bill hits the table.
My experience was disastrous. I'll have the...but can I have...on the side. Oh wait, can I substitute....Pretty soon you'll have the most patient server either in tears or rolling their eyes while you try to figure out what to have with all of your dietary restrictions. If you think you can order a salad, take a second look at the ingredient list. That southwest chicken cob isn't going to work like you thought when you remove the cheese, bacon, corn, carrots, tomato, and dressing. You'll be left with a plate of plain greens topped with a few bits of cold, grilled chicken.
Now that I'm more familiar with the protocol, I've changed my eating-out behaviors to ask the server what steamed vegetables the restaurant might be serving when they're taking the drink order. I'll also quickly scan all of the entrees to determine what lean protein choices may be available. Once that is complete, I'll order off-menu from the choices. At the Skillet Diner on Cap Hill, I've become known for ordering the Roasted Cauli from the breakfast menu, the grilled asparagus from the dinner menu, and the salisbury steak from the lunch menu (sans gravy). So far, they've not complained and its been 100% IP approved. The only drawback, price. When you order off-menu, be prepared. Your entree is going to cost extra. Luckily, since you won't be ordering wine or other adult beverages, you won't be feeling the pinch when the bill hits the table.
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