First post here. Here's my story: I'm 30 years old, male, currently live in the UK and have always been a bit podgy. Not super fat, but always overweight. I am getting married end of September so I have 4 months to sort myself out! After reading Tim's book (now also started reading Why We Get Fat: And What to Do About It, by Gary Taubes), I am slowly coming to an understanding of what was wrong with me all my life and what is to be done. I had some decent results years ago following some kind of Atkins diet, and also the South Beach Diet, but I keep falling back into bad habits (I just love bread with cheddar cheese and, being Belgian, chocolate is another vice). For most of my twenties I've hovered around 95kg (210lb) but recently I passed the 100kg (220lb) mark. That set off some alarm bells so my goal is to finally sort myself out and get the knowledge and principles to keep the weight off. 85kg (187lb) is the goal for now, under 80kg (176 lb) seems like a crazy dream, but who knows.
I've never posted about this on a public forum but I realise now accountability is important to keep myself motivated. This was a problem in the past as work and life in general always took over. Through the book I learnt to take measurements of myself, and I feel this could well be the key to my progress.
Anyway, I am now on the sixth day of the slow carb diet and haven't cheated. I love the fact that I can still have 1-2 glasses of red wine in the evening, and I can already see results. I do the whole PAGG thing too.
Here are some data:
I decided to add a measurement a bit below my waist too, including my bum (or ass if you're American), as mine has always been quite pronounced and "female". I don't really see the point in measuring my legs so I left that out. Or should I bring it back in?
I don't have any scales and should probably look into getting some, but for now I am happy to at least have some kind of reference.
A few questions I have:Exercise:
I don't have any kettlebells yet but I will buy some proper 20kg ones soon. Or shall I go for 24kg? I have had dumbbells for a year but have never used them consistently as I am unsure what to do exactly and haven't researched it properly. One thing I will say is I HATE gyms. I am prepared to work out but I am intimidated by gyms and the pumped up guys showing off their muscles. The closest one is too far from my house and too expensive anyway. So far I tried to run 3-4 miles every week, but as I learnt now this is not an efficient way at all to lose weight. From the South Beach Diet I picked up the idea of interval training, so I have started experimenting with that. I have a smartphone and use the Endomondo app as it tells me when to run (low, medium, high intensity), but I still need to get consistency and actually do it regularly. If anyone has any ideas about this, please share them with me.
I reckon at least I am already on the right track but it would be useful to have a bit more direction in terms of exercise as I won't be doing any of it in the gym so in that respect the book doesn't really help. It did show me the concept of those wall pushes, and I was pleasantly surprised at how you can use any wall to do a pretty decent exercise for 90 seconds. Oh, I also have a skipping rope I leave in the kitchen so every time I cook or make tea/coffee, I try to do a few minutes of high intensity rope skipping. Question: is this OK or would it be too much "cardio"?
I am confused about this, but I guess it can only be a good thing to get the heart rate up randomly throughout the day. My first priority is to lose the fat, but I want to build muscle too at some point, only I'm not sure if I should just focus on the diet. I basically want to do what justhamade achieved (I was very impressed!).
I will be away in London for 8 days soon so won't have access to any exercise tools so I guess I'll just do those wall exercises and focus on getting the food intake right. Diet:
My breakfast so far is 4 eggs, either boiled or made into an onion/mushroom omelette, or just fried in the pan with some olive oil (I can't find this macadamia stuff over here so far, but I need to have a better look as apparently Tesco stock it). On previous low carb diets I always added cheese here but I have cut out all dairy now (except cottage cheese). I used to love the Danone Shape yoghurt (zero carb) but no more of that now.
Lunch and dinner are usually either homemade spicy lentil soup (I love the taste and it really fills me up) or stir fry vegetables with chicken. Any tips on what to do for sauce? In Asda (UK's Walmart) you can buy nice Hoisin sauce, but it does contain some maize starch so I guess I'd better stop using that. I need to check out some more recipes and see what is tasty. I am a lazy cook and anything that takes more than 15 minutes of preparation doesn't work for me, though it is one of the things I should probably get into a bit more as I love my quiche experiment the other day.
I can see Tim's point about being efficient and just get on with the same meals, which to a point I have always done, but I would think it would be nice to keep a bit of variety. I tried out a spinach cottage cheese quiche with some bacon on top, and it was pretty nice.Question:
I love my eggs and contrary to a lot of people I always have 4, otherwise I don't feel full. Is that OK?
As far as I can see there is nothing wrong with this. (my mum still thinks I am crazy and that 4 eggs a week is the maximum, how wrong is so much of the official dietary advice! She's on Weightwatchers...)
Binge day: I made the mistake of starting spontaneously after reading most of the book in one go, which turned out to be a Wednesday. I want my cheat days to be Saturdays, so how do I get round this? Can I just keep going until coming Saturday? I don't feel any need whatsoever to cheat, but I do realise it will be essential for me to maintain this in the long run.
I think I'll leave it here, I have rambled enough but thought to share my experience. I will post back and who knows I can keep a kind of log.