How To Be Healthy Without Being Control-Freaky

Yesterday Diana asked this interesting question which gave me pause ...

But would you say it is possible to get to all these benefits WITHOUT going through all the control-freaky, tough parts first?

The reason that things have changed so dramatically is because my only intention every moment is to take great care of myself body, mind and spirit. When I was just focused on how I looked and a number on the scale, I was living solely in my mind (rules, plans, maths, goals, to-do lists, success/failure judgement, guilt, no pain no gain, etc.) My new approach is based on a balance between head, heart and health.

Head [mind]
I am motivated to eat well, exercise, get enough sleep, meditate and relax because my belief system is now based on holistic health. I use my brain to assess data, apply knowledge and analyse feedback. It doesn't make strict rules but gentle negotiable guidelines. If I stop consulting my mind I live in anarchy without a system and without boundaries.

Heart [spirit]
I listen to my heart which lets me know when I'm on the right track. By having an open heart I am responsive to connecting with other people and nature and my focus is outward rather than inward. My feelings and emotions are chosen and not dictated by what I do or think. I concentrate on who I am, my values and simply being me - warts and all. There is no self judgement and no sense of being a victim. If I reject my uniqueness then I deny my divinity. I deeply and completely love and accept myself. If I stop consulting my spirit I live in selfishness, emotional chaos and self hate.

Health [body]
I prefer clean, healthy food. I prefer vegetables and fruit over cakes and biscuits. I am in tune with my body and know what is hunger, what is a legitimate craving (I'm deficient) and what is an emotional craving. I know how particular foods make me feel over the hours they are digesting in my system. I know my protein, carbs and fat and I know when more of one or the other is needed. I prefer to exercise my body so that I am fit and strong because I have more energy when I do. It is not a chore, it is a daily indulgence. If I stop consulting my body I eat crappy food, don't get enough sleep, over or under exercise and feel uncomfortable in my skin.

So it's all about balance ~ searching for and finding that place where all three areas have equal input. The traditional weight loss approach would seem to focus on the head only. It seems to me that the eat less/move more prescription rarely works in isolation and results in (a) giving up because it's all too hard or (b) getting all control-freaky.

What is Your Likelihood of Weight Loss Success ~ Take this Quiz

Q: When someone offers you a piece of delicious caramel cheesecake with a serve of creamy ice-cream and dusted with chocolate shavings you say (truthfully) ...

(a) I can't eat it

(b) I shouldn't eat it

(c) I won't eat it

(d) I don't feel like it


RESULTS:

(a) I can't eat it because I'm on a diet | it's not on the plan | I have to lose weight
If your response is (a) it means that you are driven by an external motivation and a set of rules set by someone else. You have given your power to a book, a trainer, a weight loss corporation who is making your decisions for you. You will feel deprived and are counting down the days until your diet is over.

Likelihood of Success = 0-25%


(b) I shouldn't eat it because I'm on my diet | it's not on my plan | I need to lose weight
If your response is (b) it means you are driven by internal motivation and a set of rules you have adopted for yourself. You are a high achiever and rely on your willpower to keep you on track. You will feel constricted and will eventually rebel against your own rules because they crush your sense of individuality and freedom. You are counting down the days until you reach your goal.

Likelihood of Success = 25-50%


(c) I won't eat it because it will make me feel sick | is not very nutritious | will spike my blood sugar
If your response is (c) it means you are driven by internal motivation to be healthy. You enjoy the benefits of feeling physically wonderful through your healthy choices which will keep your motivation high. You will still struggle with psychological cravings for food you consider to be 'bad' and will be caught off guard when your defences are down through sickness, tiredness or lack of results. You are counting the days you have been eating clean/binge free.

Likelihood of Success = 50-75%


(d) I don't feel like it because I'm not hungry | I had some yesterday | it's too rich for me
If your response is (d) it means that you are living the life you always imagined. You enjoy the pleasures of food, but you genuinely prefer the healthy stuff most of the time. You can walk away from the cheesecake without a second thought because you didn't feel like it. You are free to eat it whenever you want, and you have discovered that you only feel like rich heavy food once in a while. You've forgotten to count anything except your blessings.

Likelihood of Success = 75-100%


Observe your language - are your statements filled with "I have to/can't" ~ "I should/shouldn't" ~ "I will/won't" ~ "I feel like/don't feel like"? Do a search of your own blog posts to see how often the words appear ...

Here's a sample from my own blog :

I become confused and stressed every time I have to make an eating decision

I should go back to my last year's competition diet because I was losing at least 0.5kg a week and I am not doing that now.

I refine my choices keeping in mind that my carbs shouldn't exceed 100-120g for the day

I don't feel like I have to eat everything I've missed on low carb today because I know I get to do this again next week.

How did you do??

The Next Step ~ Your Very Own Lifestyle Coach

I was listening to a podcast today not specifically related to the "Fuck It" Diet self care and I couldn't understand 99% of what he was talking about.

I promise I am not taking the piss but if you can interpret the following, please let me know ~

We will introduce you to the different types of matrices that we all must interface with, evolve through and be regulated by. Some of the prevalent matrices are: the Solar System, society and governments, the physical body with the womb as a matrix (which regulates all matter with it) the mind, the emotions are also a matrix; the medical world is a matrix and the world of electricity with machines, devices, and the internet are all examples of various matrices that operate simultaneously in layers through our lives. We all must evolve at the same time to have some kind of alignment to the greater needs and usages of the matrices we operate and perceive life through. We also are seeking to live beyond the physical matrix that is controlling us, the social matrix that is containing us the psychological and environmental matrices that are propelling us and the spiritual matrix which is directing us.

The 1% I understood was ~

Individuals come to a point where they have reached the limit of their own proficiency.

Although this statement was referring to the fact that we will eventually need to connect with the energy of other travellers on the same journey in order to reach our true potential it reminded me that one of the most important steps in moving beyond dieting is to listen to the wisdom of my ultimate lifestyle coach ~ my physical body.

My mind has been busy for 5 years researching, learning, studying and integrating all the information I could get my hands on concerning nutrition, human movement and basic motivation. I have concentrated on my intellectual growth and now I have reached the limit of proficiency. The secret to taking great care of my body isn't found in a book, on the interweb or from an expert.

The secret is paying attention to my body.

My body - hormones, endocrine system, digestion, cellular renewal, sensory receptors, blood, muscle and bones - all work together in seamless cooperation. I am in charge of a complex organism that I barely understand. Yet my inflated sense of ego tells me that my brain knows best and my body is trying to betray me so I should ignore it's messages of hunger, fullness, cravings and pain.

This is my greatest folly, and the simplest to remedy.

The way to take great care of my body is to listen to its clear and persuasive voice. Once I quieten the monkey chatter in my brain, my body will guide every decision that I make.

How does this work practically?

When I wake in the morning I concentrate on feeling the sensations in my muscles as I move. Am I stiff and sore, or just a bit tender in places? Do I have energy and vitality or am I dragging myself around? Do I have pain or discomfort in the places I usually get sick (head and stomach)?

With that data I contemplate my training decision for the day. I imagine a couple of scenarios - weight training,  cardio, walking, stretching, yoga, or nothing - and notice how the thought of each makes me feel. If I feel a sense of calmness and peace when I think of what I'll do, then I go right ahead. Right now, most mornings I run through the following sequence ~ yoga (10 x sun salutes), walking meditation (10 minutes connected with my breath), 4 sets 12 reps of one lift (connected with my breath and the muscle I am working), 10 more sun salutes, finished off with meditation. I love every moment of it, I feel energised and awake afterwards, and my muscles are pleasantly sore the next day. I have a particularly "super" TTOM at the moment which is probably driving this gentler choice of movement, but as I write this I predict a good sweaty run will soon be on the cards.

I also use my body's innate wisdom to inform my food choices. At meal times I stop, empty my mind, place my hands on my stomach and listen carefully to see if I am hungry. I imagine the food choices in my head and notice my physical reaction to each one. I also consider how the food will make me feel between now and the next meal. I have noticed that sometimes I feel like more carbs (oats for breakfast instead of protein pancakes) and sometimes I need more fat ... almond, brazil nut and cashew butter goes with everything! My 'cravings' are indicators I what I need to eat, rather than what I should resist. When I listen, I am quickly satisfied and the craving goes away.

I eat until my stomach is physically full. I need to keep checking in with my body because my brain tells me that feeling full is overeating. I take my lead from the portions other healthy people eat - especially the naturally slender ones who eat far more than I ever did on a diet.

In between meals I also pay attention to how I'm feeling. I have noticed that apples appear to make me hungry. What they actually do is give me heartburn and I associate stomach pain with hunger so I think I need to eat. It's not 'fruit' as a category because I can happily munch on a banana without any issues.

I usually get breakfast just right [probably because I am most centred first thing in the morning], but lunch is pretty hit and miss [because I have to decide what I'm taking to work in the morning and sometimes I don't feel like it when lunch rolls around but I don't have time to go searching for something else]. If I don't feel satisfied in the afternoon, I simply grab some nuts or fruit to hold me over until I get home. Dinner is the most fascinating of all. Last night I had a marinated baked chicken breast and roast veggies. I was wasn't quite contented at the end of the meal so I went back and had more veggies. Other nights I will have dessert which is usually a warmed banana, nut butter and light toffee ice cream. Last night I had one square of chocolate.

My body has stopped being the enemy. I don't crave junk, and if I feel like something that is processed I have a bite or two and then I'm fine. Last night the boys were eating hot pull apart bread and I had a piece that was 2 bites and walked away [I have been known to eat an entire loaf on my own covered in butter but these days I can't even fathom why I would want to eat the whole loaf ...].

As mentioned, I am in the midst of a proper period, not just one day of spotting, so my hormonal system is healing. I am pooping on my own which is astounding considering the length of time I took laxatives twice a day so my digestive system is back on line. I am no longer constantly freezing because it is summer at last because my thermostat is functioning again. My skin is healthy, my hair is shining and my nails are strong.

And it is entirely possible I am releasing some excess fat cells but I don't know for sure because I keep forgetting to stand on the scales when I first get up. If my "bloated period stomach + after huge breakfast + two giant cups of tea + haven't pooped yet" recent weigh in data is anything to go by, I'm certainly not getting any fatter.

My body is the expert and it knows what it needs. All I need to do is listen with my heart and remember that my thoughts ... have reached the limit of their own proficiency.

Taking the First Step

So Katie, I'm sick of all this dieting, punishing myself in the gym, feeling like a failure all the time, and so consumed with how I look that I am missing out on my family, my friends and my life. You say the only way to have the body and the life of my dreams is simply taking great care of myself ... but where do I start?

The very first step on this amazing journey is to recognise that whatever you are doing now isn't working. It hasn't worked for you even though you've given it your very best shot. You've set goals, you've been motivated, you've put in the hard work, you wanted it more than anything in your life, and yet you end up falling in a heap over and over again.

You have been strong and committed to the traditional principals of weight loss for a long, long time and yet you still have to push yourself to get to the gym and the smell of hot chips or freshly baked bread makes you weak at the knees. Instead of it getting easier, it feels like it's getting harder.

Consider your daily thoughts and actions and ask yourself if you would wish this life on your best girlfriend or on your daughter. If you could swap yesterday with someone you loved, would you be giving them a gift or a day of misery? If you wouldn't want someone you care for to have to walk in your shoes for one day, then you are not taking great care of yourself.

If you want, more than anything else, for the torture to end then you are ready to change. You have to want it more than being lean, more than a number on the scale and more than feeling in control. You have to hold on to the belief that there is another way, and it will work if you give it a chance.

Then, the next time you are hungry, decide what you would like to eat, add up the calories, fat grams and carbs in your head (because you will) and then say the magic words "Fuck It" and eat it anyway. Then refuse to feel guilty -- repeat to yourself : even though I feel like I've been bad/weak/indulgent/undisciplined I deeply and completely love and accept myself.

Tomorrow morning when you walk in the door of the gym with your pre-planned training schedule, say the magic words "Fuck this Shit" and go play on a piece of equipment while you read a trashy magazine, get a massage, or go for a slow walk while listening to your breath and the sounds of nature. Then refuse to feel guilty -- repeat to yourself : even though I feel like I've been bad/lazy/weak/undisciplined I deeply and completely love and accept myself.

It will feel like you have given up, that you have no discipline, that you will get fatter and fatter by the minute, but you won't. You have great habits and your body knows that good food and an active lifestyle makes you feel amazing. You have taught it well and it will not let you down.

It may be uncomfortable to take away all the rules and follow your instincts and sometimes things will seem to get worse before they get better [I binged more frequently at the beginning but my binges were less intense and didn't last as long], but I can guarantee that just when it seems like you're doing everything wrong you will find your miracle.

One day the emptiness inside will disappear, food will just be food, you'll pass on the chips because you honestly don't feel like them, and you will move your body because it makes you happier than sitting still.

And best of all, you will have all this extra time on your hands and space in your head to play with your kids, write a book, paint, sing, hug the cat, and marvel at the miracle of being alive and aware of your blessings. You will be happy, you will be at peace and the beauty you feel inside will manifest itself in your best body ever.

Love Ya Skinny Bones Nutrition Options

Finally the day has come when you have reached that magic number on the scales. You can wear your skinny jeans and your fitted singlets with pride.

You have faithfully followed your eating plan for the past 12 weeks to get to this wonderful place - so what now? How do you eat in a way that stops fat loss but prevents fat gain? What the hell is a maintenance diet anyway?

Here are a few options you can consider. Try all of them and stick with one or mix them up depending on your mood.

☆ Increase calories by 250 calories a day then check how you look after a week and adjust up or down from there.
Best: if you have been on a linear (same calorie level every day) fat loss diet or if you eat pretty much the same thing every day.
Drawbacks: no flexibility for meals out or times when unplanned food jumps into your mouth by accident.

☆ Cycle your calories from high to low
Best: if you have been carb/calorie cycling for fat loss and you enjoy the odd meal out.
Drawbacks: high days can sometimes turn in to binges. Low days make you hungry and if you have to eat in a deficit to make up for the binge, you are hungrier for longer.

☆ Eat the same calorie level 5 days out of 7 and have 2 free meals on the other 2 days
Best: if you are used to free meals as part of your fat loss plan (Body for Life etc.)
Drawbacks: free meals can turn into binges and then you have to eat in a deficit for the rest of the week.

☆ Instead of a free day once a week, have a very low diet (non training) day to make up for any overindulgence and to remind yourself where you don't want to have to go back to (deficit world)
Best: if you can handle hunger if it is only for one day.
Worst: if being really hungry makes you over eat the next day to compensate or if your only rest days are on the weekend.

My choice
☆ The totally made up complicated H, L, M calorie cycle with training I have named +3/-2 plan.
Best: for anal types like me
Worst: for relaxed types who need spontaneity

Here is the explanation [it's complicated so skip it if you can't be bothered]

The cornerstone of the plan is the BASE calorie range. This should equal your total body weight in pounds multiplied by 14.

Example - 125lbs * 14 = 1750.

This number is the average daily calories for the week and represents your starting maintenance level. This is for training/weight lifting days.

On the days you don't need as much fuel (recovery days) you eat at BASE minus 2. Your total body weight in pounds multiplied by 12 (Base/14 minus 2 = 12).

Example - 125lbs * 12 = 1500.

On the days you need refueling (mid week and week end for convenience and flexibility) you eat BASE plus 3. Your total body weight in pounds multiplied by 17 (Base/14 plus 3 = 17).

Example - 125lbs * 17 = 2125.

There are 4 different calorie days in a week.

Activity	Calories	Days
Training	Base	2
Recovery	Base-2	3
Training	Base+3	1
Recovery	Base+3	1

You can set them up in any order you want, but you need to keep the correct number of days. This is the default template (the example in italics)

Mon	Training	Base	1750
Tue	Recovery	Base-2	1500
Wed	Training	Base+3	2125
Thu	Recovery	Base-2	1500
Fri	Training	Base	1750
Sat	Recovery	Base+3	2125
Sun	Recovery	Base-2	1500

You can adjust the BASE number either up (still getting leaner *15 or 14.5) or down (getting softer *13 or 13.5) depending on your results but you must continue to +3 and -2 in the same ratios in order to average out at your maintenance level.

If you made it this far you get a very special gift - a big fat kiss ♥ and a reminder to love ya skinny bones!

Water for Fat Loss - But Not By Drinking It!

"If you watch the pennies, the dollars will take care of themselves"

The way to make big changes to your physique is through small changes that you will barely notice. If you consistently apply small sneaky changes to your diet, they all add up over a day, a week or a month without you (or your deprivation brain) noticing the difference.

Today's hint is adding water for fat loss. I am not talking about drinking your 8 glasses of water a day which is a given (ahem, for some of us ...) I am talking about adding no calorie water to food so that it has more volume and less calorie density.

Everything that is a liquid can stand to be watered down. Salad dressing, mayonnaise, tomato sauce, even jam, yogurt and cottage cheese. The trick is to add the water directly into the container, give it a decent shake/stir to mix it in and then promptly forget that you've done it. When you measure out the watered down substance, just log the usual amount. You will save a few calories each and every time you dress your salad and you won't even notice (or even remember most of the time).

Don't just drink your water to lose weight, add water for fat loss. If you combine this trick with minus one plus one you will be always be in slightly more of a deficit which will result in slightly more fat loss than you expect.

Painless fat loss - my favourite kind!!

A Free Meal - Have I Earned It?

When I am deciding whether or not to have an unplanned free meal, I ask myself if I have earned it. Am I WEALTHY enough to have it?

W - is Waiting another day out of the question?

E - am I physically Exhausted and lacking energy?

A - will I be Able to stop eating after I eat this?

L - is my body looking as Lean as it should?

T - have I Trained today?

H - am I excessively Hungry or craving fat/carbs?

Y - has it been 'Years' since I had a high calorie day?

If I can answer yes to all those questions then I go right ahead. Just remember you have to be WEALTHY enough to have a high calorie/off plan meal.

Protein Powder vs Real Protein

I love my protein powder pancakes for breakfast (I don't add the fruit anymore), instead of bread in a sandwich and for dessert. I eat them all day long.

But is protein powder the best source of protein?

We need protein in our diet to build and repair our muscles, but protein is also beneficial as it is the blunts hunger, and it takes the most calories to digest.

Although protein powder delivers the required amino acids to our muscles, I don't believe it is very filling or that it takes a great deal of digestion (which is sometimes the point of choosing the powder over whole foods). I have been making my pancakes with buckwheat flour instead of the powder and having chicken thigh meat on them for breakfast. As chicken has a fairly bland taste, it is actually perfectly delicious to still add peanut butter, maple syrup and ice cream. Sounds freaky I know, but tastes just as good, if not better.

If you find yourself getting hungry quite quickly after a protein shake or a protein powder meal, try switching to real foods - chicken, eggs, nuts - and see if you notice a difference.

Planning Your Diet - Intuition vs Intellect

Every night before I go to bed, I plan what I am going to eat the next day and log it all into Calorie King. I make sure I have 3 meals, 2 snacks and dessert, all with the prescribed amount of calories.

This is a good thing when I am in fat loss mode because I am restricting my calories. Therefore I need a robust plan that ensures I have food with me when I am away from home, and that I am eating every couple of hours to minimise the hunger.

Now I am trying to find the happy food place where I eat enough to feel satisfied but not too much to be in a calorie excess, I am no longer sure that planning my day so carefully is helping.

Some days I would rather have a big breakfast and no morning tea. Sometimes I can't face another chicken wrap for lunch and all I want is a quarter roast chicken and coleslaw. Other days I'd rather have a bowl of pumpkin soup for dinner instead of protein and vegetables. Sometimes I am incredibly hungry all day and sometimes I am not really hungry at all.

Even though I hate the concept that food = fuel, on some level this is true (although food is so much more than that for me - it is pleasure, warmth, and communion with others). You don't put the exact same amount of petrol in your car day after day and expect it too be precisely what you need to get you where you need to go. Even if you travel exactly the same distance every day there are speed variations and changing traffic conditions that affect the fuel efficiency of your car.

I shouldn't expect my body to need x amount of calories every day. Some days I move a lot, I am awake for longer and I feel like going for a walk in my lunch break to clear my head. Other days I just lie on the beach and read a book (like all of next week). I need different amount s of energy on different days.

In the ongoing maintenance eating experiment I am going to trial a different approach. I am still logging my food, but I am deciding what to eat as I go, and trying not to freak out too much if I go under or over the calorie number I have set for the day. I am trying to follow my intuition more and my intellect less.

It is through science that we prove, but through intuition that we discover… Jules Henri Poincare

How do you do it - plan in advance, make it up as you go, or totally wing it?

The Professional Dieter's Plan for Maintenance

or What the Hell are you Doing Again?

In response to Marla's comment, I thought I should clarify what my current strategy is in terms of fat loss and training.

I have reached my goal to weigh sub 60kg with body fat between 7kg and 8kg. I have actually been at this level for almost 3 months.

My current goals are
• to stay at my 'happy' weight forever
• to reset my set point so this becomes easy
• to slowly increase my calories so average daily intake is around 2,000+ without fat gain
• to reduce my training so that my body doesn't get injured or sick
• to have some freedom to eat like a 'normal' person on occasions
• to reduce my stress levels
• to get my period back [the only concrete evidence I have that I am not trying to maintain a body fat percentage that is too lean]
• to have enough energy to train hard and have enough left over for the rest of the day

What am I doing to achieve these goals
• slowly increasing my average weekly calorie level - I am at about 1800 now and hoping I can go higher (still calorie cycling low/high)
• reducing my training from 80-90 minutes a day 5 days a week to 30 minutes a day 5 days a week - 2-3 weight sessions and 2-3 cardio sessions
• eating back half of the calories I burn in exercise so I don't get too hungry or too tired
• monitoring my scale weight - 56 kg is my 'happy' weight and I have a 2kg buffer to account for fluctuations
• having a high calorie day or a free meal/day once a week so I can eat out with Mr KatieP (I wait for a low(er) scale number before I do this)
• sleeping more - 5am starts are no longer required

Fundamentally my three biggest enemies are hunger, fatigue and lack of spontaneity. I will do what it takes to stay lean, but I choose not to live the rest of my life hungry, tired and unable to go out to eat once in a while.

I took a week off training to give my body a rest and to have a break from the stress of training. It made me realise that I have been under eating and over training. I am trying to find the middle ground where I stay in shape and stay sane. It is all a big experiment.

And for the record, TTOM arrived yesterday so something is working.

Eating Too Much Compared to What?

I ate a lot of food yesterday. I felt the normal pangs of guilt, self disgust and disappointment because I had a free day and ate until I was stuffed. This morning I kept thinking about what had happened.

If I have a couple of alcoholic drinks, I get drunk very easily. This is because I drink so rarely, that my alcohol tolerance is very low. Do I have a problem with alcohol because when I drink I always get drunk? I don't get drunk by consciously making a decision to do so, it is a consequence of a small amount of alcohol in my system. The difference between sober and happy is one drink, between sober and pissed is only two.

I am thinking that I have the same low tolerance to food. Because I eat such small controlled quantities of food most of the time, when I eat 'normal' portions my stomach gets full long before I have finished enjoying what is on my plate. I am so used to eating the same simple staples that when I eat anything at all processed or sugary, my body has a reaction to it. I feel hot, sweaty, my heart races and eventually I feel sick and disgusting. I wake the next morning with a 'hangover'.

Are any of these symptoms an indication that I am eating too much food? I am eating normal portions, eating the same way my husband and work colleagues eat every single day and yet I beat myself up for eating like a piggy. Are the symptoms nothing more than a low tolerance to a standard diet?

I don't beat myself up when I have two glasses of wine and get pissy by telling myself I am an alcoholic and I need therapy. I recognise that because I don't drink frequently, when I choose to do so, I will react more quickly than others.

When I eat like a normal person, I need to remember that it doesn't mean that I am engaging in unhealthy binge behaviour. I need to recognise that when I choose to include food in my diet that I don't frequently eat, my body will react with a full bloated stomach, uncomfortable physical changes and a hangover the next day.

In the same way that an occasional drink is well deserved, so is a day full of delicious treats. If I can stop translating the physical feelings of discomfort into a sign that I am letting myself down then I might be on to something. A day spent eating the same food my husband eats will leave me feeling like I've just been through a family Christmas with all the trimmings. It doesn't mean I've been on a binge and therefore self flagellation is no longer required.

So Far - Loving It - AD 2:5

Weight ... 62.2
Fat ... 117 ... 65%
Protein ... 112 ... 28%
Carb ... 27 ... 7%
Cals ... 1598

Alicia and Jessica have asked and I will answer.

I am absolutely loving the Anabolic Diet and I am seeing real results in the way I look which is worth far more than anything Satan's Spawn has to say (the scales).

Here is my research thesis 3 weeks into the experiment.

I think there are 2 types of dieters. Those who can eat complex carbs and thrive on them and those who don't. I don't know if there is any way to easily tell which type you are but I have some of my usual whacky ideas.

People who thrive on carbs may be
(a) those who have only developed weight issues in the recent past
(b) those who LOVE alcohol
(c) those who LOVE cardio
(d) those who have a distinct area where they put on weight (tummy or hips/thighs only)
(e) those who could never survive very long without fruit
(f) those who love real chocolate, ice cream and lollies and struggle to give them up
(g) those who are happy to eat 5 or 6 small meals a day

People who can live without carbs may be
(a) those who have had a weight problem all their lives
(b) those who aren't that keen on alcohol
(c) those who aren't that keen on cardio
(d) those who put weight on fairly uniformly all over their body (more hourglass shape)
(e) those who could never survive very long without cheese
(f) those who find low sugar versions of chocolate, ice cream and lollies more than enough to satisfy the odd sweet craving
(g) those who are happy to eat 3-4 larger meals a day

The good carb metabolisers do best with low fat and balanced protein and carbs. They enjoy the energy and buzz that carbs give them and feel lethargic without them.

The good fat metabolisers do best with high fat and low carbs. They are anxious types who enjoy the calmness and evenness of low carb and feel hungry and irritated when they include carbs in their diet.

SO ... I would recommend that you only try this diet if you are able to give up fruit, complex carbs and alcohol quite easily. If you prefer cheese to pasta then you will probably do well. And don't forget that you can eat all the oats, sweet potato, rice and fruit you want 1-2 days a week. If raisin toast is really just a vehicle for slabs of melted butter then you are probably a good fat metaboliser.

The one caution is not to make this into a low fat, low carb affair. No skinless chicken breasts and or egg whites. You have to have dark chicken meat, fatty fish, red meat and whole eggs. Plus a good supply of nuts, seeds and oil. You can add moderate amounts of cheese and cream if you keep it within your calorie limit. There is nothing more miserable than no fats and no carbs!

Another piece of advice is try to avoid frankenfood. I have given up my beloved protein bars and even protein powder in favour of whole foods. The only thing I eat that has been 'processed' is cheese and cream (and the odd Skinny Cow).

You also have to be an accountant when it comes to keeping your carbs at 30g a day. You have to count everything including tea (vanilla green tea has carbs), diet coke, splenda and cordial.

What does my low carb eating day look like:
B: pancakes made from 1 whole egg, 2 whites, ricotta and psyllium served with butter and low carb ice cream
L: chicken thigh or 1/4 chicken with almonds and cream cheese + green salad (sometimes)
S: nuts and cheese
D: meat and veges

If I get hungry I have more meat, or cheese or nuts. If I go higher one day in calories I usually find I under eat the next day (just like a 'normal' person). I drink lots of green tea, a couple of cans of diet coke and at least 3 x 750ml bottles of water with a splash of low sugar lime cordial.

My exercise routine is rather more free-form. At the moment my goal is to train 1 body part per day if it is not sore from previous exercise. I favour working my back and shoulders as their growth makes the most difference to my shape.

M: Legs = deadlifts and squats
T: rest if my back and shoulders are still sore from Monday (deadlifts make me sore everywhere). If I'm not sore I'll do shoulders = press, upright rows, reverse flyes, cable pulls
W: Back = underhand pull down, wide grip pull down, rows, back extensions
Th: Chest = press, flyes, pushups, pec machine (only needs maintenance so doesn't matter if I am a bit tired by this day. If things are too much I rest again because I'll hit my chest on Friday anyway).
F: Upper body depletion before carb refeed - Chest, Back, Tricep, Bicep and Shoulders supersets
S: Off
S: Off

I fully deplete before my carb up to make sure the carbs go directly into my muscles and I let them rest and grow. I don't use the carb load to smash my body straight away. I let things 'cook' over the weekend and go back to the gym on Monday.

I also do a lot of incidental walking (I don't have a car) and I do yoga a couple of times a week.

Carb loads are all complex carbs, no deliberate protein (only incidental from the carbs) and low fat. I use my fat allowance on treat carb/fat foods like chocolate or chips. I eat frequent small meals on this day. I have only done one refeed so I am no expert.

There you go. Embark on this journey at your own risk!

What is the Anabolic Diet?

For those who mean business, the Anabolic Diet is possibly one of the best methods to create and maintain a muscular, lean physique. Maybe you want to step on stage. Maybe you just want to look at yourself in the mirror naked and smile. Regardless, the Anabolic Diet may be just what you're looking for to make it happen.

Have you tried it?

Many people have heard about the Anabolic Diet, but few have tried it. Have you? Why not? Has the idea of a low-carbohydrate diet scared you? Are you under the impression that you can't make gains or achieve your goals without a good daily dose of carbohydrates?

Chances are you may be wrong. Though there truly is no one diet that will steer all people to the physique of their dreams, the Anabolic Diet is close.

I've found that a lot of people think of the Anabolic Diet as this sort of "extreme" diet that's impossible to maintain. Reality couldn't be further from the truth. Any diet is only as extreme as you make it. Most individuals that stay on the Anabolic Diet for any reasonable amount of time find that they're more readily reaching their goals than they ever have before.

In other words, the Anabolic Diet easily becomes a "lifestyle." Its underlying principles make it a superior plan for extreme athletes, in addition to most people who have the goal of achieving a lean, rock hard physique. With all that in mind, let's lay out the nuts and bolts of the Anabolic Diet.

read more ...

AD Week 2 Day 1 and Day 2 (2.1 and 2.2)

Sat 6 December
Weight ... 62.5 (P)
Fat ... 105
% ... 60
Protein ... 126
% ... 32
Carb ... 30
% ... 8
Cals ... 1585

Sun 7 December
Weight ... 61.8
Fat ... 103
% ... 60
Protein ... 127
% ... 32
Carb ... 33
% ... 8
Cals ... 1558

Feeling like a lean mean fighting machine today. I have dropped even more weight this morning. I don't think it is just because of TOM. Last month I dropped 500g from Day 1 to Day 4. This month I have dropped 1.2kg from Day 1 to Day 4. I am hoping the refeed is responsible.

-----
Best upper body quick workout ever.

Chest/Back superset
5 reps x 8 sets
DB bench press + single arm rows (same DB weight)

Tri/Shoulders/Biceps triset
5 reps x 8 sets
BB skull crushers (lying) + military press (sitting) + bicep curls (standing) (same barbell weight)

This is what I did Friday morning prior to my refeed. I have been feeling every muscle ever since. Love it!

AD Refeed

Weight ... 63 (P)
Fat ... 35
% ... 19
Protein ... 50
% ... 12
Carb ... 293
% ... 69
Cals ... 1684

Today has been a very curious day. Here are the facts

(1) I was very hungry after eating oats, maple syrup and yogurt for meal #1, #2 and #3. It only seemed to last me about 2 hours

(2) I then had 1/2 a packet of licorice for meal #4 instead of the planned oats and felt slightly better (and managed to leave 1/2 a packet uneaten!)

(3) My muscles started hurting about 2pm today and got worse as the day went on (as in DOMs except if it was from my workout this morning it was hardly 'delayed')

(4) I stopped feeling hungry or even interested in food by about 4pm

(5) Was stuck in the hairdressers for 3 hours and got extremely, abnormally tired and sleepy

(6) Had a small chocolate on the way home

(7) Here's the kicker - I weighed 62.9kg when I got home and I never weigh less than my morning weight at this time of day (don't ask me how I know this ... )

(8) Had my version of nachos for dinner - rice crackers, sweet chilli sauce, cheese and light sour cream. I had to force myself to eat it. There is no danger of a binge if it involves more carbs. I am so looking forward to protein pancakes and peanut butter for breakfast.

(9) My muscles are harder but no bigger. If anything I look smaller and tighter. There is no obvious bloat.

What does this all mean?
Why did I feel better after high GI carbs than low ones?
Why did my appetite completely disappear for no reason?

I have some half baked idea that my body was busy this morning trying to break down complex carbs and stuff them into my muscles/glycogen stores. There was nothing left for normal food/fuel. I was hungry because I essentially hadn't eaten anything that wasn't hijacked by insulin and shunted off to my muscles.

The licorice was easily pushed straight into my muscles and by then I had basically had no usable fuel for 18 hours. Pretty much like a fast. By the time I got to 20 hours without decent fuel I then got sleepy or maybe it was a reaction to the sugar? But why wasn't I ravenous by the time I ate dinner if I had been starving myself all day?

It's all a huge mystery.

I am actually quite happy to not even bother in future and stick to my low carb diet - unless of course there is weight loss and/or favourable body recomposition as a result of today's experiment.

Or it could simply be I look better and weigh less because I lost my period induced bloat today. I await tomorrow's weigh in with interest.

PS: My hair looks fab!
PPS: Thank god today is over (am I weird??)

Crashing but not Burning

For some people it happens in Week 3 (hello Magda) and for some on some other random pre-determined day but for me Week 5 is usually when things start to suck. Especially when the numbers on Satan's Spawn keep rising every morning.

I have been more tired than normal and have had a hideous headache for two days. I feel like crap.

The monkey voices keep shouting that I need more carbs, I need less fat, I need more cardio, I need a refeed, I need to change something because this isn't working. By 3pm today I had convinced myself that I was going to carb load tomorrow to see what would happen.

By 4pm the mystery was revealed when TOM arrived way early. Everything makes sense - the weight spike, the headache and the exhaustion. But what I am most proud of is that I stayed away from sugar and starch right through what turned out to be PMT - in fact I didn't have any cravings at all.

I do, however, think that I may still need a carb refeed so that I can continue to smash it in the gym. But I have never figured out to do it properly. After some extensive googling research I have decided upon the An@bolic Diet.

I am going to try doing it by the book (which is rare for me) so today I logged everything including the sugar free maple syrup (full of carbs I didn't notice), DC, sugar free cordial and vanilla green tea. The goal is to keep carbs under 30g a day during the week and then eat nearly all carbs with lowish fat and protein on the weekend. You have to go 12 days straight to start with so I am on my way. I have already calculated my carb refeed day which is numerous bowls of oats and yogurt, sweet potato wedges, a magnum and rocky road which fits my macros perfectly. I am only going to do one day to start as I don't want to turn into a hungry monster. I am going to try refeeding during the week so that I don't keep walking to the shop to buy binge food.

I will keep you posted on progress. I think I mostly need a good night's sleep so I am off to see to that now. I will attempt to log each day of the experiment for your enjoyment.

DAY -1- AD
Date ... 3-Dec-2008
Weight ... 63
Fat ... 90
% ... 53
Protein ... 161
% ... 42
Carb ... 22
% ... 6
Cals ... 1539


Sometimes, when you're feeling your lowest, the real you is summoned.

And you understand, maybe for the first time ever, how grand you are, because you discover that vulnerable doesn't mean powerless, scared doesn't mean lacking in beauty, and uncertainty doesn't mean that you're lost.

These realizations alone will set you on a journey that will take you far beyond what you used to think of as extraordinary.

There is always a bright side.

The Universe

Another Eye Doll Hits the Dust

This is my 6th Eye-doll [for the non-Australians - a TV show that has it's grand final at the Wh1te Sa1ls Asylum]. I can remember every single one and almost all of them have ended in tears. Tears for crappy eating decisions when I am tired and hungry.

This year was just as tough as the other 5, if not tougher.

(a) gale force winds threatened to shut us down
(b) unseasonable cold and wet weather all day
(c) everything happened outside so I was on my feet in the weather for about 10 hours
(d) I don't get to take scheduled meal breaks
(e) I am constantly on call and need to monitor every single thing that happens for at least 6 hours straight
(f) the scales showed a 1.1 kg gain this morning for no apparent reason (except too much salt yesterday)
(g) I couldn't train this morning because I left for work at 7-30am

How did I do on this highly stressful traditionally off plan day?

0700 protein pancakes with maple syrup
1030 protein bar
1230 100g pork and slice cheese on a Oopsie Waffle (this is the original recipe to which I added a scoop of protein powder and cooked in my waffle maker and they looked a bit like this - mine came out to about 68 calories each and are eaten either as normal waffles or as a bread substitute)
1430 philly cream cheese on a Oopsie Waffle
1630 protein bar
1830 nuts
2000 container of roast veges
2030 slice cheese on a Oopsie Waffle
2330 Oopsie Waffle with maple syrup

Calories: roughly (couldn't wait to decipher the veges so didn't log them) 1400-1500. Not the most glorious nutritious food choices but pretty damn good for eating on the run all day.

Now all that is left to do is get my arse to the gym tomorrow morning which might be a little more difficult than usual as it is w-a-y past my bedtime and I'm still on the internet.

Photo Shoot Challenge - T - 3 Weeks

Starting weight: 63.8
Last week: 62.6
This week: 62.1
Loss this week: ★ 0.5 kg
Total loss : 1.7
Left to lose: 3.3

I am back to my 0.5kg a week pattern but I am still extremely happy to have lost 1.7kg in the last three weeks. I won't make my goal, but I should be at most 60.x by photo shoot and under 60kg by Christmas.

I have had a good week, busy at work and only two gym sessions so far but it doesn't seem to have impacted on the weight loss. I trashed my shoulders on Tuesday and they are still a bit tender which makes arms/chest/back a bit difficult because you use your shoulders for everything.

I am leaning out nicely, there is no jelly covering my belly any more, my hip bones are emerging more and more each day and I can see quad lines in my legs.

I am very calm and under control and it feels brilliant. I just had a bacon and egg beef burger (without the bun) for breakfast - you gotta love that!

Onwards and downwards ...

Hungry Times, Hungry Days

Some days I am hungrier than others. In the past I have sucked it up and just kept to my calorie limit. The next day I am still hungry and then the next and I feel like I never catch up. Eventually a binge occurs.

Some days I am hungry in the mornings and I am still hungry after lunch. I can wait until 4pm for my afternoon snack, but by then I am ravenous and it hardly touches the sides. By the time I get home for dinner my choices are driven by hunger rather than reason.

Lately I have been eating when I am hungry to see what will happen.

Yesterday I had a hungry day. Instead of sucking it up, I ate 200 more calories than my limit to fill me up. Today, I was hardly hungry at all, and even skipped my afternoon snack because I didn't feel like it.

On the days when I am hungry during the day, I sometimes eat all my food by 2pm. But when I do that I usually make it through the afternoon without any problem and then have a normal appetite for dinner at night.

It is sometimes counter productive to be genuinely hungry and to ignore it. If I try to ignore my body crying out for fuel and wait until the next scheduled meal, I can easily fall into overeating and bingeing.

This is not to say that I don't get a bit hungry while I am trying to lose weight, but I know the difference between a level of hunger that is bearable and a level of hunger that is painful. It is like living with a cranky dragon who thankfully sleeps some of the time, and is restless, bored or unsettled the rest of the time. But when the dragon flaps his wings and breathes fire, I need to take notice because something is actually wrong.

Photo Shoot Challenge - T - 4 Weeks

Starting weight: 63.8
Last week: 63.7
This week: 62.6
Loss this week: ★ 1.1 kg
Total loss : 1.2
Left to lose: 3.8

I had forgotten how much pleasure you get from seeing the numbers go down in the course of a week. This huge loss (for me) TTOM assisted but I am still happy!

I have eaten well (I even ate out twice at the pub) and trained hard the last 6 days out of 7 and this morning I am sore all over.

I base my success on Fern's intervention - she gave me some nutrition and training ideas and most importantly the 'cordial cheat'.

I have a hard time drinking plain water and I normally only drink green tea to get my fluids in. This is not so easy in summer. At Fern's suggestion I have been putting a little sugar free cordial in my drink bottle. Since last Sunday I have been drinking at least 4 x 750ml bottles each day on top of my tea and 1-2 cans of diet coke. I don't count the calories.

Yesterday I trained arms, glutes and abs. A weird thing happened after my deadlifts (a personal best of 50kg). On the palm of my left hand I had a stinging sensation and took of my glove to see a vein in my palm completely blown out. I now have a large black bruise in my palm. Weird ...