My diet/back to sports diary!

[AKA]

Here I go, this morning I was 100.3 kg....well I was use to fight at 85kg!!!! I'm 1.90m tall.
I'm not "very" fat but I feel really bad about my body right now, its time to make some effort if I want to live a lil bit longer than my friends alcoholic (Hi Boobs;))

For those who dont know me, I was used to be a pretty good kickboxer, I also practiced Sambo where 'm black belt (I promise it has nothing to do with a BJJ black belt! idoubt I will get their first belt lol) I have 35 fight: 27-8-0 mostly in KB+Savate but also in MT and MMA french style (GI and no strikes to the head on the ground). I stopped training seriously 4-5 years ago, when I began to work... The last 3 years I have something like 15 training session only! I was also an apneist (free diving), I was used to hunt fish in the see, I had really good skills, in a few months I was able to dive at 25m deep to hunt and to hold my breath something like 2min30seconds at 10 meter. Outside hunting, my record of static apnea is 5min31 seconds. I didnt dive since almost 2 years. I guess that today I cant do more than 3min30 without passing out...thats sad.
At my best my cardio was damn good and I had a cardiac rythm of 46pulse/min.

I will try to stop alcohol for 1 month if possible and then drink only the week end, no more during the week. The past 2 months kinda drank every evening. My diet is a proteinic one: morning: 1 shaker of prot, lunch, vegetables and prot, dinner: same thing... I expect to starve myself the 10 first days and to train lightly and then harder when my conditionning will be better.

Today I did 25min of "home-bike", then 40 push up (lol and 120 abs (relol).

I have a big challenge with a friend: compete and finish a triathlon in 2 month: 750m swimming in the sea, then 20 km of bike and 5 km of running to finish. This is the only way we find to motivate ourself to come back to sports and have a better life's hygien...

I will post daily my weight and my eventual training, thx for those who will support me....I fucking need it!

(I wouldnt mind somebody to correct this whole post in my other thread)

[Dormath]

well good luck man wish u the best, seems like ur off to a good start.

[Shinbone]

About the triathlon what is your goal? What is the time limit you have in mind?

750 meter of swimming - 20 minutes.
20 km of cycling - 40 minutes ( avarege of 35 km/h)
5 km of running - 20 minutes

1:20 hours?

[AKA]

Thx Dormath!

Shinbone I have no idea, I just wanna do it, finish it and if possible kick my friends ass! My body type is simply not good for that kind of endurance sports!

I dont have an idea about the swimming part, it depends a lot of the sea this day, in my country, the ocean is wild!
Running 5km in 20min is my goal and also my record (hahahah even when I was in my best shape i was around this time for this distance!)
20 km of cycling at 30km/h is a possible goal, so in 40 min.

Lets say, I will try to do it in less than 1h30!

Today's, I was 98.9kg this morning (-1.4 kg, I always loose very fast the firsts days), but I began to feel anxious and like shit this afternoon, I was in hypo....This morning: 1 cup of coffee and 1 shaker of protein, lunch 2 lil steak and vegetables. I had to eat 2 apples this afternoon coz I felt really bad, tonight I eat a carpaccio and a prot shaker...maybe a soup or some vegetables later.
I also had a matter...my first mistake! Just before lunch time at my last patient house I did drink a cup of champagne....it was his birthday, I coulnt refuse! :(

[Jofeljoh!]

Good luck with it. Know you can do it, I just lost 20kgs in the last 3 months. Should have done that long before, just feeling so much better.

[AKA]

^^ thx bro! 20kg in 3 months is HUGE!
Today, I'm at 97.4. So I loose 2.9 kg in 2 days and 1.5kg since yesterday!
Thats great, lets see, if I will be better today than yesterday. If I will have some energy to make sports!

This morning........a prot shaker and a cofee with dietetic sugar :(

[Shinbone]

@ AKA: under 1h and 30 seems to be a good starting point.
Why do you need so much proteins? You're trying to loose weight, extra proteins can convert into fat, because when your body don't need the extra proteins it will be stored as energy and energy will be converted into fat.
And I think you made a little mistake about the 87.4 kg :)

Good luck.

@ Jofeljoh, 20 kg in 3 months, that's very good of you! May I ask you much you weighted?

[AKA]

@ AKA: under 1h and 30 seems to be a good starting point.
Why do you need so much proteins? You're trying to loose weight, extra proteins can convert into fat, because when your body don't need the extra proteins it will be stored as energy and energy will be converted into fat.
And I think you made a little mistake about the 87.4 kg :)

Good luck.

@ Jofeljoh, 20 kg in 3 months, that's very good of you! May I ask you much you weighted?
Oups thats a freudian lapsus for sure!

About the protein, beleive me, this is a famous way to loose fat...I just lose almost 3kg in 2 days bro!
Eating only prot and vegetable and no fat and sugar/carbohydrate is a way to change your metabolism.
Its pretty hard the 2-3 first days, but then your metabolism go to the "cétose". Basically, you dont have sugar and you burn your fat to get it...
This is not extra proteine, I barely eat the same quantity as usual (just a lil bit more with the morning shaker, but I need a source of energy, if not thats not diet anymore but real starving! ALL the protein will be used and I will not stock it)
Whats good when your body began this new metabolism is that you loose the sensation to be hungry after 2-3 days.
This diet has his limits and I have to be careful coz too much prot is bad for the kidney on long term.
BTW this diet is simply a tough start, I wanna loose the maximum weight in a minimum time. Then I will make the re-introduction of sugar/carbohydrat (rice, bread, potatoes, pasta..)
I plan to do 7-10 days of prot diet, then I will have an "equilibre food"(is that correct?), but still a lots more prot than carbohydrat and a lots of vegetables. then I will be able to makes sports intensively. Thats the plan!

The specialists now say that the best diet is to inverse our percentage of prot and carbohydrat... Eat more white meat and fish or filet (less fat) and eat less pasta rice potatoes etc... Off course the sugar (soda, cake, sweets etc..) and the fat in general ( sauce, oil etc....) are almost forbidden! Alcohol is completely forbidden, its very very caloric!

When you do a diet like this, u have to eat one time a week WHAT DO YOU WANT! MacDonald/Cheese, Wine/Pizza whatever do you want... Its important! For 2 reasons: 1. u have les risk to get crazy and one day to stop the diet and eat what do u want! 2. the body will not have the feelings to be restricted...coz if the body is in too much restriction, if it miss tooo much things, he will stock a lots more and faster as soon as you will eat caloric food! Its incredible)

So bro beleive me that this is a very good (but agressive) diet!

Here is a lil and really simple explanation in french about the "cétose", please translate it if needed!

Cétose (ou acidocétose) :

L'acidocétose est la conséquence d'une carence en insuline. Elle est donc plus fréquente chez une personne souffrant de diabète qui ne produit plus d'insuline. Elle peut aussi être due à une carence en sucre (ou glucose) dans le cadre d'un régime hyperprotéïné par exemple. C'est, dans ce cas, l'hypoglycémie qui fait diminuer physiologiquement le synthèse d'insuline.

La baisse de la concentration de l'insuline dans le sang induit la cétose par l'intermédiaire du glucagon (autre hormone pancréatique). Lorsque l'organisme manque de son carburant normal, le sucre, il se met à consommer les graisses de réserves de l'organisme. Ces graisses sont utilisées sans que l'insuline soit nécessaire pour permettre leur entrée dans les cellules, mais il y a production de déchets : les corps cétoniques dont le représentant est l'acétone.

En cas d'acidocétose, on peut évaluer le taux d'acétone dans les urines (acétonurie ou cétonurie) avec des bandelettes réactives.

L'acétone (et non « la cétone ») est produite par le foie, et ne peut être utilisée que par certains organes comme le cœur et dans une moindre mesure par le cerveau. Les graisses de réserve sont donc un « carburant de secours » qui produit des déchets qui ont tendance à s'accumuler.

D'autre part, cette production d'acétone s'accompagne de la production de déchets acides qui vont perturber le fonctionnement des cellules avec risque de coma.

C'est le principe de l'acidocétose contrôlée qui permet l'amaigrissement dans la diète protéinée

[AKA]

Translation by a common internet transalator, seems to be understandable! Let me know.

Ketosis (or acidocétose):

The acidocétose is the consequence of an insulin deficiency. It is thus more frequent at a person suffering from diabetes which does not produce any more insulin. It can also be due to a deficiency out of sugar (or glucose) within the framework of a hyperprotéïné mode for example. It is, in this case, the hypoglycemia which makes decrease the insulin synthesis physiologically. The fall of the concentration of insulin in blood induces the ketosis by the intermediary of glucagon (another pancreatic hormone). When the organization lacks its normal fuel, sugar, it starts to consume greases of reserves of the organization. These greases are used without insulin being necessary to allow their entry in the cells, but there is production of waste: the ketonic bodies whose representative is acetone. In the event of acidocétose, one can evaluate the acetone rate in the urines (acétonurie or cétonurie) with reactive strips. Acetone (and not "the ketone") is produced by the liver, and can be used only by certain bodies like the heart and to a lesser extent by the brain. Greases of reserve are thus a "fuel of help" which produces waste which tends to accumulate. In addition, this production of acetone is accompanied by the production of acid waste which will disturb the operation of the cells with risk of coma. It is the principle of the controlled acidocétose which allows the slimming in the protéinée diet

[Shinbone]

oh sure I get it. I didn't pay attention to the lack of carbohydrates. Well, it looks like a great diet if I here you speak about it. Thanks for the explanation.

In my case, I'm not sporting at all. I'am 1.94 m tall and weigh 92 - 94 kg. So I'm not too heavy. But I have fat around my belly and that annoys me, because the rest of my body is just fine.

And I do not want to lose weight because my weight is fine ,I just want to lose some fat. So If I stick to your diet for let's say 10 days, there is actually a chance to lose the fat around my belly a bit?

Perhaps I will try it one day.

[smacktime]

Abs diest shinbone... recommended... and not a hassle to do.

[Jofeljoh!]

@ AKA: under 1h and 30 seems to be a good starting point.
Why do you need so much proteins? You're trying to loose weight, extra proteins can convert into fat, because when your body don't need the extra proteins it will be stored as energy and energy will be converted into fat.
And I think you made a little mistake about the 87.4 kg :)

Good luck.

@ Jofeljoh, 20 kg in 3 months, that's very good of you! May I ask you much you weighted?

I weighed 111 KG @ 1.92m. Now I try to be stable @ 90 KG, but if I can lose another 5 KGs I'll be even happier (but I'm pretty satisfied with the current accomplishment already).

Regarding weight my whole life has been like a jojo bouncing up and down. The last few years I was pretty fine but let's say that I haven't been that good to my body regarding food and sports last few years.

Now I've been dieting, drinking lots of water, doing cardio 3 times a week (1 hour on the cross trainer, ideal for burning fat), after that I go swimming for half an hour. Now I'm trying to run as well, I wasn't able to do it before at my higher weight because of knee problems, but now with good shoes, 20kg fat less ( ;) ) and careful running I'm able to do it (yeey). My goal for that is to run 5 km without pause (that would be a huge accomplishment for me lol :P ). I've been downloading running lessons on podcasts and it's really ideal. They just have like 25 lessons in 10 weeks, and every lesson they tell you how long to run, to walk, breathing, everything. With good music with it. Maybe that's slow, but I don't want to risk any injuries and I just want to build up my stamina in small steps. Until now it's great, my stamina increased noticeably.

[danvari]

A really good way to burn fat is by doing High Intensity Interval Training (HIIT) each morning before breakfast, that gives your metabolism an extreme boost during the whole day.

Start with 4 minutes of slow jogging to get your circulation going, then do the following 8 times:
Run for 20 seconds as fast as you can
Walk for 10 seconds (and try to catch your breath)
After you have finished all 8 intervals you should jog 4 more minutes to calm down.

This is in my opinion the best way of losing weight, but be prepared to puke after the interval training (and many people won't be able to do 8 intervals the first couple of times, but your cardio will improve a LOT).

Regarding ketosis diets, they have been proven to work, but the problem is that glucose is the main source of nutrition for your brain (and ketosis is a fallback mechanism in cases of extreme glucose deficiency). So if you don't eat any carbs the brain will have to make do on ketones, which makes you lose fat, but also makes it much harder for the brain to function well (harder to concentrate, more prone to aggression, sadness, etc...). For some people ketosis diets work well, but for many the negative effects can be prohibiting.

[AKA]

I weighed 111 KG @ 1.92m. Now I try to be stable @ 90 KG, but if I can lose another 5 KGs I'll be even happier (but I'm pretty satisfied with the current accomplishment already).

Regarding weight my whole life has been like a jojo bouncing up and down. The last few years I was pretty fine but let's say that I haven't been that good to my body regarding food and sports last few years.

Now I've been dieting, drinking lots of water, doing cardio 3 times a week (1 hour on the cross trainer, ideal for burning fat), after that I go swimming for half an hour. Now I'm trying to run as well, I wasn't able to do it before at my higher weight because of knee problems, but now with good shoes, 20kg fat less ( ;) ) and careful running I'm able to do it (yeey). My goal for that is to run 5 km without pause (that would be a huge accomplishment for me lol :P ). I've been downloading running lessons on podcasts and it's really ideal. They just have like 25 lessons in 10 weeks, and every lesson they tell you how long to run, to walk, breathing, everything. With good music with it. Maybe that's slow, but I don't want to risk any injuries and I just want to build up my stamina in small steps. Until now it's great, my stamina increased noticeably.
Congrats for the effort and the success.
Also congrats being reasonabe, u are right do it slowly, at your rythm, no injury, no trauma for ur body and good chances of success if u are VERY motivated.
For me going slowly just doesnt work, I need to do it or not at all.... Its just me, its kinda stupid and in all the faces of lifes I tend to be better and to be more measured, patient. But for sports and diet, its still all or nothing! No way I can do half diet, I'll try after I loose half I wanna loose.

I was 100kg, I would like to be 88-89. I'm damn dry at this weight.
So I expect to loose around 10-12 kg. But I wanna do muscle so i guess, its like losing 15 kg of fat and making 3-5 kg of muscles, that will be PERFECT!!!

[AKA]

oh sure I get it. I didn't pay attention to the lack of carbohydrates. Well, it looks like a great diet if I here you speak about it. Thanks for the explanation.

In my case, I'm not sporting at all. I'am 1.94 m tall and weigh 92 - 94 kg. So I'm not too heavy. But I have fat around my belly and that annoys me, because the rest of my body is just fine.

And I do not want to lose weight because my weight is fine ,I just want to lose some fat. So If I stick to your diet for let's say 10 days, there is actually a chance to lose the fat around my belly a bit?

Perhaps I will try it one day.

Yes, I recommend u to do a lil diet and makes sport in the same time, some abs for ur lil belly (lol) will be good! If you are 1m94, u will still probably looks good (the body ;)) at 84 kg, but if you wanna stay around your 92-94 kg why not make a mix of diet and musculation! You will lose 8 kg of fat and makes 4 kg of muscles and be at 90 kg...would be kinda perfect! Dont worry, with sports u will automaticely do muscles, so its not like u have to first loose 8 kg and then build 4 kg of muscles, its all in the same time, u can easily do it in 1 month of serious training+diet! 2 months maxi.

[AKA]

A really good way to burn fat is by doing High Intensity Interval Training (HIIT) each morning before breakfast, that gives your metabolism an extreme boost during the whole day.

Start with 4 minutes of slow jogging to get your circulation going, then do the following 8 times:
Run for 20 seconds as fast as you can
Walk for 10 seconds (and try to catch your breath)
After you have finished all 8 intervals you should jog 4 more minutes to calm down.

This is in my opinion the best way of losing weight, but be prepared to puke after the interval training (and many people won't be able to do 8 intervals the first couple of times, but your cardio will improve a LOT).

Regarding ketosis diets, they have been proven to work, but the problem is that glucose is the main source of nutrition for your brain (and ketosis is a fallback mechanism in cases of extreme glucose deficiency). So if you don't eat any carbs the brain will have to make do on ketones, which makes you lose fat, but also makes it much harder for the brain to function well (harder to concentrate, more prone to aggression, sadness, etc...). For some people ketosis diets work well, but for many the negative effects can be prohibiting.
Yeah, when I do this very agressive diet ( I really dont eat any carbo, any fat, nothing...) I feel weak and nervous, makes me anxious and sometimes a lil bit dispressed (this is just me...) and I'm pretty sure that my brain doesnt work correctly. But when I eat back, I'm ok.
Thats why, its just a start of 7-10 days and then I will have a better diet and I'll make sports.
I'll try to do this HIIT method, sounds great! I will begin next week whan I will eat more "normally". I will do it with my home bike, I guess its exactly the same! Only the effort count.
Do u have any explanation on why it boost the metabolism for the whole day?

[danvari]

It's due to excess post-exercise oxygen consumption, that is the oxygen intake of your body raises significantly to try to get your body back into a resting state and during this process fat is burned. You can read a bit more about HIIT on wikipedia (http://en.wikipedia.org/wiki/High-intensity_interval_training).

[AKA]

1000 thx mate

[Shinbone]

Abs diest shinbone... recommended... and not a hassle to do.

I don't agree that doing lots of sit-ups will lose my belly fat. Some people have a natural tendency to develop some fat deposits around specific areas.

Take a look at Peter Aerts for example I'm sure he does many sit ups, and yet he has a 'belly' or a curtain of fat around his waist.

I also read that belly fat for men is subcutaneous. I could probably loose weight and fat and still have somewhat of a belly. Or I should be so dry that it's not healthy anymore.

[Shinbone]

I weighed 111 KG @ 1.92m. Now I try to be stable @ 90 KG, but if I can lose another 5 KGs I'll be even happier (but I'm pretty satisfied with the current accomplishment already).

Regarding weight my whole life has been like a jojo bouncing up and down. The last few years I was pretty fine but let's say that I haven't been that good to my body regarding food and sports last few years.

Now I've been dieting, drinking lots of water, doing cardio 3 times a week (1 hour on the cross trainer, ideal for burning fat), after that I go swimming for half an hour. Now I'm trying to run as well, I wasn't able to do it before at my higher weight because of knee problems, but now with good shoes, 20kg fat less ( ;) ) and careful running I'm able to do it (yeey). My goal for that is to run 5 km without pause (that would be a huge accomplishment for me lol :P ). I've been downloading running lessons on podcasts and it's really ideal. They just have like 25 lessons in 10 weeks, and every lesson they tell you how long to run, to walk, breathing, everything. With good music with it. Maybe that's slow, but I don't want to risk any injuries and I just want to build up my stamina in small steps. Until now it's great, my stamina increased noticeably.

Jofel, that is indeed impressive. About the sporting thing, just build it up very slowly like AKA says. I think you are like a Diesel train, it starts slowly but in goes faster and faster once it's moving.

Keep up the good work!

[Shinbone]

Yes, I recommend u to do a lil diet and makes sport in the same time, some abs for ur lil belly (lol) will be good! If you are 1m94, u will still probably looks good (the body ;)) at 84 kg, but if you wanna stay around your 92-94 kg why not make a mix of diet and musculation! You will lose 8 kg of fat and makes 4 kg of muscles and be at 90 kg...would be kinda perfect! Dont worry, with sports u will automaticely do muscles, so its not like u have to first loose 8 kg and then build 4 kg of muscles, its all in the same time, u can easily do it in 1 month of serious training+diet! 2 months maxi.

Thanks for the encouragment AKA. Well, I don't think I will look good at 84 kg, then I will be too thin and skinny.

About the mix of diet and musculation, well that's better. But I already posted here that I have hypermobil/hyperflexible joints. I can't do all sports unfortunately and I'm just like you. I do something 100 % or I don't do it at all. Since I cannot sport 100 % I decided to skip sports.
Which isn't good I know. But I should do a little sport indeed and have a small diet to hopefully lose some belly fat. :)

But we also have a Dutch saying and that's hard to translate in english, but I'm sure you will understand it. :P

Goed gereedschap hangt onder een afdakje.
Good 'tools' hang under the shelter. ( shelter = belly)

Anyway, I'm sorry for stealing your thread. From now on it's the AKA Thread again.

[AKA]

lol at your Dutch proverb! Thats the excuse for drinking more and more beers, damed Dutch ;)

Bro u arent steling anything, I'm more than glad that everybody can discuss about weight/fat/sports issues in this thread, please continue!

[Shinbone]

lol at your Dutch proverb! Thats the excuse for drinking more and more beers, damed Dutch ;)

Bro u arent steling anything, I'm more than glad that everybody can discuss about weight/fat/sports issues in this thread, please continue!

Glad you liked the proverb. :) There is always an excuse of drinking beer :P

[AKA]

Guys, I was sooooo sick, my tension was low, I felt anxious dispressed lol, so I had to stop the diet lol, lets say I will eat less and do more sports!

Day3: I was 97.4 kg (so +0.1 kg than day 2... At lunch I had to eat pasta coz I didnt feel good at all, I wasnt hungry but I wasnt good. BTW the whole afternoon was a nightmare! I was angry and at night despite feeling really bad (but still better than during the day), I drink 5 beers and 4 wiskey...

Day4 : I was 97.8 kg, I eat better at lunch and even eat a carpaccio+a pizza + 8 beer at night...

well I fucked m diet to feel better.

day 5= today: I'm at 98.0 kg...still 2.3 kg less than monday but 0.6 kg more than wednesday.

I need your encouragements! (is that an english word too? My translator says yes but I have doubt!) I need to stay focus and not going to drink tonight!

Damn, when I was a lil bit younger (I' only 28), I had no matter doing the diet, now it seems my body cant do it anymore, not as strong as before :(

[Titan]

Try to eat more often, but smaller portions. Even if you eat the junkfood. And write down in a little book what you ate and when you ate it, because it's a good way to face bad habits. :-)

It sounds like when the evening comes, you're overeating and drinking, and maybe because you're not eating nutritious enough food during the day. And maybe because you eat smaller than usual portions during the day, but simply not often enough, so you get extremely hungry later during the day.

Get a notebook to write down what you eat. Start eating smaller portions, and eat every 2 hours. And if you eat something you feel like you shouldn't have eaten, just go out for a 40 minute walk.

I think typically that dieting isn't tough, but breaking habits are. We eat for many reasons and on many occasions. For example, we get bored. Food promotes endorphin production, and it makes us feel good. It's the same with sex and drugs, and even excersise. Certain types of food gets the endorphin production going better than others, and that's the ones containing sugars and fats.

It's not a sign of weakness or lack of discipline on your part. Your body can do it, but habits (that trigger endorphin production) and addictions (to the endorphin) are hard to break! We all have a level of addiction, because if food didn't promote the endorphin production, we'd die pretty soon because we wouldn't eat. And if sex didn't, our species would die out. So what you're going through is natural. Going through the days with little food just to get a lot of food and a relatively big endorphin kick in the even sounds like the thing to get under control first. Try to keep the levels balanced by eating all through the day.

In 1993, an experiment was conducted to determine the power of endorphins.
Scientists inserted electrodes into the brains of rats. After the rats ran a maze, they could either pull a lever, which would, through the electrodes, trigger the release of endorphins, or they could pull a lever that provided non-endorphin releasing food. The observable results were that the rats chose endorphins, neglecting food, which, in some cases, resulted in death. And each day we run our own maze, fueled predominately by food, rewarded by endorphins and the euphoric feelings they provide.

http://www.insulitelabs.com/articles/Why-We-Eat.html

[AKA]

^thx a lot for the advice bro

[slash]

Good luck AKA..
How is your energy? Can you train normally without carbs?

Maybe you should have 6 smaller portions though day, no junk food and a lot of cardio?
I've heard that diet based on proteins can hurt your kidneys?!

[smacktime]

definately go with the 6 meals a day. Check out ABS diet and get some good ideas. It worked wonders for me..(even with a shit load of piss consumed!)

Good Luck

[danvari]

6 meals a day is a really good idea. Make sure that the breakfast is a good one (as I've said in some other thread).

[Shinbone]

Yes in the world of bodybuiling the often use this quote: Have breakfast like a king, and in your case ( France), have dinner like a clochard.

Don't eat much before you go to bed, your body does not burn the energy and will confort it into fat.

[danvari]

Also make sure that the breakfast consists primarily of complex carbohydrates and protein, so no baguette or croissants for the french guys... :)

I usually eat one bowl of porridge (mix of rye and oatmeal) with oatmilk and a handful of dried fruit and nuts, a couple of slices of dark (unsweetened) bread with ham or cheese and a cup of tea.

[AKA]

Thx guys, Danvari could u explain me what are the basics 6 meals? I have now the breakfast, I need the 5 others!

My cardio sucks, I'm stil fat 85.5 this morning! I have no courage and energy to do it like before...+ I'm pretty sure I hade blood pressure matters last weeks! I was so weak and anxious, thats not normal!

I'll turn this shit into an intelligent diet+I'll buy some courage to do sports daily!

i'm no more a sportsman, just a fat stupid ass without cardio (was my strong point, holy fucking shit)

[danvari]

First of all remember that you want to lower your total calory intake from how much you eat currently, so if you can calculate how many calories you currently eat everyday it would help you out.

Secondly, don't see this as a diet, make sure that you eat food that you like so that you can continue eating in this way for a long time, it will help you out.

A good second meal is a fruit salad, quite simple to make and tastes good. Chop an apple, a mango, an orange or whatever fruit you like (except for bananas and grapes) and mix together. Sprinkle a handful of nuts on top and enjoy. If you want to add more proteins to this you could have some cottage cheese with it (called Keso in Sweden). This actually isn't an optimal second meal, some slice of rye bread with cottage cheese might be better, but this tastes much better and doesn't fill you up that much, thus allowing you to eat many meals a day.

For lunch, some kind of complex carbohydrates (quinoa, bulghur wheat etc..) and chicken can be quite good. But variation is the key here, eat food that you like. If you excercise it might even be good to have some pasta for lunch (stay of the cream sauces though). Vegetables are good, not salad and tomatoes and stuff (they basically only consist of water), but broccoli, carrots and stuff like that.

Third meal should be something like the second meal.

For dinner, eat something with proteins, but not that many carbohydrates, and make sure that the carbohydrates are complex. If you eat close to bedtime don't eat that much (but don't go to sleep hungry as hell).

And if you excercise a lot you can add a shake of night protein just before you go to sleep.

After training drink a gainer (fast carbs and protein), because if you don't your body will stay in a catabolic state where it breaks down your muscle mass to get energy. You stop this state by drinking the gainer, and thus allowing your body to start building muscle mass instead, and preserving your metabolism.

But remember, try to lower your total calory intake compared to how much you eat now (but if you raise your amount of excercise you probably won't be able to do this).

Also remember that if you're currently undertrained it will probably take a while before your weight drops, since muscle mass weighs much more than fat, this is not a bad thing, muscle mass will help you lose fat later on. If you want something to measure to see if you're diet is succeeding you should measure your body fat percentage.

[AKA]

^1 million thx mate! didnt now about the catabolic state after training! Its always good to know! (lol at me being a PT ;))

A last thing what are complex carbohydrates can u give me example, what the difference with the others carb? I mean how its differently assimilate in the body etc??

[AKA]

What kind of carbs are the usual pasta,rice and potatoes? (not fried potatoes, no french fries of course!)

[zymogen]

Good luck with your diet/sport strategy! It's amazing that you were able to do the strict diet even for a couple of days, I would have gone crazy within hours.

You inspired me to do something about my body as well, I have been quite lazy with sports recently, but now I start again! And hopefully exchange the one or other gramm of fat with muscles! =D I only am very bad in dieting, as soon as I start I get hungry for everything I shouldn't eat. That's why I will only reduce the intake of the very bad things, like chocolate, candy and fast food.

Keep us informed about your progress!

[danvari]

A complex carbohydrate consists of a much bigger molecule than a fast carbohydrate, and thus the body must break it down into smaller molecules (a process which takes time). A fast carbohydrate is used as energy much quicker, but the body can't handle too high blood sugar, so if you eat a lot of fast carbs the body will trigger an insulin response that will lower your blood sugar quickly, if the amount of fast carbs is too high, the insulin response will be much higher than it's supposed to be, thus lowering your blood sugar levels dramatically (which in turn might make you tired and yearning for something to eat). Some dietists say that the actual insulin response makes you fat, other dietists don't agree, but what is known is that it's much easier to control your eating (and being able to concentrate) if the blood sugar levels are steady during the day (which is much easier if you eat complex carbs).

Also complex carbohydrates usually make you feel less hungry, since they take longer time to break down.

What kind of carbs are the usual pasta,rice and potatoes? (not fried potatoes, no french fries of course!)

Pasta is the most complex of those carbs, rice is the least. But parboiled rice is a quite good carbohydrate (or red rice, but I don't like the taste).

Also note that the more you exercise the better your body gets at handling varying blood sugar levels, and thus you'll have a much easier time.

[AKA]

^^ thx bro! Here we called them slow and fast "sugar". fats is sugar, sweeties, cake, soda etc..but also regular bread. Slow is the usual trio: pasta, potatoes, rice and more.
So pasta is good for me ;) Cool!

BTW, yesterday evening around 6pm, I felt another time fucked up and anxious, I was doing a hypoglycemia, I guess. I bought a weight watchers diet sandwich in the nearest supermarket coz I cant handle to be so strees/anxious and weak anymore. 30 min after I was a lot better. Then I was working home on my buisness+JLB new site (I ask the webmaster to put the kakoutogui logo+link in the "friends page"), i didnt had time, I eat 2 portion of cereal (muesli) The matter is that at 2 am at the end of working and while trying to sleep, I felt hungry, I tried to resist and finally I gave up and used for the first time that "black german" bread I specially bought for breakfeast! I take 1 portion+a lil bit of chicken+a lil bit of cheese. the I go to sleep!
This morning, I eat 1 portion of cereal+1 bread+ham+cheese+ 1 coffee w milk. I felt a lot better and stronger at work! Was nice, its 10 dyas, I feel like the weaker man alive. I alos take the time to do 15 min of powerplate before lunch, that was great coz the last week I didnt have any enrgy for any kind of extra effort!
At lunch, I took some meat with vegetables and pasta. I will eat a fruit at 4-5 and then have a dinner with only vegetables+beef. (+ a carpaccio for entrance). If I have time/energy to make some bike, i'll do it and I'll probably take the fast carb/creatine shit I have since a while or my "Xyience", who know! If I do a great effort maybe I'll take a lil shaker of soja protein too!

BTW thx again and today my weight is going down again for the first time since 1 week! I'm 97.6kg. I was at 98.5 2 days ago.

[danvari]

Great to hear that you're doing progress. I just want to clarify one thing, pasta is a medium complex carbohydrate, there are many more carbs that are a lot more complex (like quinoa seeds, bulghur wheat, parboiled rice).

Your creatine might make your muscles take up more water which will lead to a temporary increase in weight. This extra weight will go down after you quit eating creatine, but if you're focused on weight you might want to stay off the creatine.

[Titan]

It sounds like you still can start eating every 2 hours once you start feeling better. For example, you eat your breakfast at 8 or whatever, and then eat some fruit or sallad or something at 10. Lunch at 12, and another snack at 14, and so on. Make it 5-6 "meals" a day. You're lucky, because you don't seem to get the chocolate and candy cravings some of us get. :-) If you do get them, however, peanut-butter is a decent "candy".

Also, if you can get up a little earlier in the morning, go out for a walk before breakfast.

[danvari]

Hey AKA, can you keep us posted on how your diet/training regiment is going?

[AKA]

Well....I'm a lil bit ashamed
I'll post tomorrow my weight, I kinda stop diet and dont even really did sports...only 2-3 training session and powerplate!