rotlex
01-09-2008, 07:33 AM
This is more for my own record than anything. It's time for me to return 100% to practice what I preach so harshly. Yeah, those that know my story, know I used Atkins to go from a near 300lbs, down to maybe 175. a few years ago. I slowly built myself back up through weight training and such to a respectable 190-195 pounds. I continued to "bulk" a bit all the way to 210, which I was kind of OK with.
Fast forward to now. I woke the other morning and had a startling revalation. I was starting to get "fat" again. Not just on the scale, which peaked at nearly 220, but in the way my close are fitting, as well as how I feel in general. This past Sunday, I made a commitment to myself to get back down to under 200lbs, preferably 195 or so, by spring. (Also in anticipation of another Disney World trip in April where I know I'll eat no holds barred, LOL).
My basic plan is standard Keto\low carb, the way I have been eating for years. My current body weight, as of this past Sunday, was 218. As of this morning, I'm 212, after 3 days of Keto, and cardio. I'm keeping calories in the 2000-2500 range, keeping fats at 60-65%, protein and carbs where they need to be.
My workout routine will be 3 days of weights, 3 days of cardio. Primarily full body routine, done in 45 minutes or so. Cardio will be primarily running, as it works well for me, and makes me feel good in general. I don't want to go nuts, and lose the muscle I have built over the past two years, but I need to get the build up of fat around my mid-section GONE and that is now my primary goal as opposed to strength and size.
Oh yeah - sample diet from the past few days, which will be pretty close to what I stick with - no carb ups involved, but rather carbs, either oats or Ezekiel stuff when needed pre-workout only:
Pre-workout (Roughly 4am) - cup of coffee with either coconut oil or heavy cream
PWO\Breakfast (1 hour or so after gym) - 2 egg omelette with swiss cheese, 4 strips thick cut bacon or sausage
Lunch - 4-6 ounces some type of meat, 2 hard boiled eggs, swiss cheese, mayo etc.
Dinner - Beef, Pork, or Chicken, veggie, large salad with full fat dressing - possible home made dessert
Pre-bed - Usually home made protein pudding, or decaf coffee with heavy cream etc.
I do munch on things like uncooked veggies throughout the day, but don't count those anywhere - just something to keep my mind off of eating, LOL.
Here goes nothing........:D
Fast forward to now. I woke the other morning and had a startling revalation. I was starting to get "fat" again. Not just on the scale, which peaked at nearly 220, but in the way my close are fitting, as well as how I feel in general. This past Sunday, I made a commitment to myself to get back down to under 200lbs, preferably 195 or so, by spring. (Also in anticipation of another Disney World trip in April where I know I'll eat no holds barred, LOL).
My basic plan is standard Keto\low carb, the way I have been eating for years. My current body weight, as of this past Sunday, was 218. As of this morning, I'm 212, after 3 days of Keto, and cardio. I'm keeping calories in the 2000-2500 range, keeping fats at 60-65%, protein and carbs where they need to be.
My workout routine will be 3 days of weights, 3 days of cardio. Primarily full body routine, done in 45 minutes or so. Cardio will be primarily running, as it works well for me, and makes me feel good in general. I don't want to go nuts, and lose the muscle I have built over the past two years, but I need to get the build up of fat around my mid-section GONE and that is now my primary goal as opposed to strength and size.
Oh yeah - sample diet from the past few days, which will be pretty close to what I stick with - no carb ups involved, but rather carbs, either oats or Ezekiel stuff when needed pre-workout only:
Pre-workout (Roughly 4am) - cup of coffee with either coconut oil or heavy cream
PWO\Breakfast (1 hour or so after gym) - 2 egg omelette with swiss cheese, 4 strips thick cut bacon or sausage
Lunch - 4-6 ounces some type of meat, 2 hard boiled eggs, swiss cheese, mayo etc.
Dinner - Beef, Pork, or Chicken, veggie, large salad with full fat dressing - possible home made dessert
Pre-bed - Usually home made protein pudding, or decaf coffee with heavy cream etc.
I do munch on things like uncooked veggies throughout the day, but don't count those anywhere - just something to keep my mind off of eating, LOL.
Here goes nothing........:D