PH Transformation Winter Thread 2012 - Chat
Discussion
Ordinary_Chap said:
Yes, its bloody brilliant if you can sustain it. Some can, some can't, I personally can do it very easily.
If you can find Lyle McDonald's work on it, its a good way to follow it.
I personally do very little carbs in the week (sub 50g) and then cheat day on Saturday eating whatever I please.
Lee
I will have a look for that then see what it says. If you can find Lyle McDonald's work on it, its a good way to follow it.
I personally do very little carbs in the week (sub 50g) and then cheat day on Saturday eating whatever I please.
Lee
I dont eat loads of carbs anyway but i just fancy a try at something slightly different. Ive been eating what i have now for a year it would be nice to see the difference something else makes.
theshrew said:
Can you have milk while your doing it ?
What are good things to get your fats ? Olive oil i presume would be good. How do you measure how much your getting etc ?
No you can't have milk.What are good things to get your fats ? Olive oil i presume would be good. How do you measure how much your getting etc ?
The diet is okay at first but after a few months you will be sick of certain foods; that's when it gets testing. My favourite meal was cauliflower base pizza. Sounds grim but it's actually very nice.
Hi all. You might know me from such threads as "the ADF diet" on this forum, but this is my first post on this one.
As you may know, I have started a regime of limiting calorie intake to 600 per day on two, non-consecutive days of the week. I am also continuing to visit the gym twice a week, more circuit training than some of the tougher work-outs some of you are doing. The idea is to lose weight and improve fitness / muscle tone for health reasons (or to continue to avoid health problems, more accurately as I have none at present).
In c7 weeks, I have lost about 8 lbs and improved fitness and muscle tone and am happy with the way things are going. I started out at 16st 4 and, at 49 y.o., am not trying to turn into Arnie.
I have a question though, for those who are knowledgable in such things:
At present, it usually works out that I have a low-cal day before a gym day (Mon & Thu -v- Tue & Fri). Will this give the best results or should I try to do gym day then low-cal day or even both on the same days?
PS Incidentally, if you weren't already aware, research appears to show health / longevity benefits can be derived from ADF (originally alternate day fasting) beyond what might be expected from merely reduced body fat and improved fitness levels. To me, who has never "dieted" before, the 2/5 days ADF is a sustainable, long-term lifestyle change with benefits which are measurable and possibly even greater benefits, less easily quantified.
As you may know, I have started a regime of limiting calorie intake to 600 per day on two, non-consecutive days of the week. I am also continuing to visit the gym twice a week, more circuit training than some of the tougher work-outs some of you are doing. The idea is to lose weight and improve fitness / muscle tone for health reasons (or to continue to avoid health problems, more accurately as I have none at present).
In c7 weeks, I have lost about 8 lbs and improved fitness and muscle tone and am happy with the way things are going. I started out at 16st 4 and, at 49 y.o., am not trying to turn into Arnie.
I have a question though, for those who are knowledgable in such things:
At present, it usually works out that I have a low-cal day before a gym day (Mon & Thu -v- Tue & Fri). Will this give the best results or should I try to do gym day then low-cal day or even both on the same days?
PS Incidentally, if you weren't already aware, research appears to show health / longevity benefits can be derived from ADF (originally alternate day fasting) beyond what might be expected from merely reduced body fat and improved fitness levels. To me, who has never "dieted" before, the 2/5 days ADF is a sustainable, long-term lifestyle change with benefits which are measurable and possibly even greater benefits, less easily quantified.
I suspect it'd depend on duration and intensity of exercise.
If it's a gentle 5km jog over 30 mins it'll not make any difference. If you're shifting lots of metal and/or running 10kms then you'll need fuelling properly.
Watch out though... I started out just seeking to lose fat and a little toning... it becomes a little addictive once you start seeing results.
If it's a gentle 5km jog over 30 mins it'll not make any difference. If you're shifting lots of metal and/or running 10kms then you'll need fuelling properly.
Watch out though... I started out just seeking to lose fat and a little toning... it becomes a little addictive once you start seeing results.
If anyone has read about intermittent fasting(IF) and the claims about losing fat AND gaining muscle at the same time, I can tell you that it IS possible!
I've been combining IF with a five day split workout for the last two months and the results have been awesome. Strength gains nearly every session and no visible fat gain. My diet has been pretty strict and I've rarely skipped a session. Diet looks like this:
1pm: Tin of tuna and mayo on two wholemeal pita breads, 50g peanut butter on one wholemeal pita bread.
6pm: 500ml ff milk, 35g protein, 50g peanut butter, 5g creatine, .5g vitamin c, banana
7pm: Workout
9pm: Changes daily, but typically some meat with rice, pasta or potatoes. If the meal doesn't have enough calories I'll top it up with a protein bar and a pint of milk if required.
I firmly believe that having a strict routine in terms of gym/diet/rest is the key to succeeding. It's when you don't know what your next meal is that you are liable to slip up and eat something you shouldn't. It might sound obvious, but when all 3 elements work in harmony you see better gains, which in turn keeps you motivated to keep going as you see the profits of your hard work.
I've been combining IF with a five day split workout for the last two months and the results have been awesome. Strength gains nearly every session and no visible fat gain. My diet has been pretty strict and I've rarely skipped a session. Diet looks like this:
1pm: Tin of tuna and mayo on two wholemeal pita breads, 50g peanut butter on one wholemeal pita bread.
6pm: 500ml ff milk, 35g protein, 50g peanut butter, 5g creatine, .5g vitamin c, banana
7pm: Workout
9pm: Changes daily, but typically some meat with rice, pasta or potatoes. If the meal doesn't have enough calories I'll top it up with a protein bar and a pint of milk if required.
I firmly believe that having a strict routine in terms of gym/diet/rest is the key to succeeding. It's when you don't know what your next meal is that you are liable to slip up and eat something you shouldn't. It might sound obvious, but when all 3 elements work in harmony you see better gains, which in turn keeps you motivated to keep going as you see the profits of your hard work.
deadmau5 said:
If anyone has read about intermittent fasting(IF) and the claims about losing fat AND gaining muscle at the same time, I can tell you that it IS possible!
I've been combining IF with a five day split workout for the last two months and the results have been awesome. Strength gains nearly every session and no visible fat gain. My diet has been pretty strict and I've rarely skipped a session. Diet looks like this:
1pm: Tin of tuna and mayo on two wholemeal pita breads, 50g peanut butter on one wholemeal pita bread.
6pm: 500ml ff milk, 35g protein, 50g peanut butter, 5g creatine, .5g vitamin c, banana
7pm: Workout
9pm: Changes daily, but typically some meat with rice, pasta or potatoes. If the meal doesn't have enough calories I'll top it up with a protein bar and a pint of milk if required.
I firmly believe that having a strict routine in terms of gym/diet/rest is the key to succeeding. It's when you don't know what your next meal is that you are liable to slip up and eat something you shouldn't. It might sound obvious, but when all 3 elements work in harmony you see better gains, which in turn keeps you motivated to keep going as you see the profits of your hard work.
Are you gaining weight, or just strength?I've been combining IF with a five day split workout for the last two months and the results have been awesome. Strength gains nearly every session and no visible fat gain. My diet has been pretty strict and I've rarely skipped a session. Diet looks like this:
1pm: Tin of tuna and mayo on two wholemeal pita breads, 50g peanut butter on one wholemeal pita bread.
6pm: 500ml ff milk, 35g protein, 50g peanut butter, 5g creatine, .5g vitamin c, banana
7pm: Workout
9pm: Changes daily, but typically some meat with rice, pasta or potatoes. If the meal doesn't have enough calories I'll top it up with a protein bar and a pint of milk if required.
I firmly believe that having a strict routine in terms of gym/diet/rest is the key to succeeding. It's when you don't know what your next meal is that you are liable to slip up and eat something you shouldn't. It might sound obvious, but when all 3 elements work in harmony you see better gains, which in turn keeps you motivated to keep going as you see the profits of your hard work.
So a little update from me.
Really enjoying working out at the moment.
Seem to be getting stronger think using free weights more has really helped. I missed a morning session last Monday so went the poo gym near my house mon night better thsn doing nothing. Smashed a PB on Real Delts on the peck deck even tho I've not used that machine for ages.
Also Got a PB on Bench Press on Sat night that was after I'd ran 7k so was well chuffed.
The downside - I'm putting on weight and not in a good way. Although I have started eating more I've not changed that for a few months still below 2000csls. The weight seems to have piled on the last few weeks since having the stuff from the Docs the old tummy has grown loads + I'm drinking lots more which I suppose adds to the problem
Really enjoying working out at the moment.
Seem to be getting stronger think using free weights more has really helped. I missed a morning session last Monday so went the poo gym near my house mon night better thsn doing nothing. Smashed a PB on Real Delts on the peck deck even tho I've not used that machine for ages.
Also Got a PB on Bench Press on Sat night that was after I'd ran 7k so was well chuffed.
The downside - I'm putting on weight and not in a good way. Although I have started eating more I've not changed that for a few months still below 2000csls. The weight seems to have piled on the last few weeks since having the stuff from the Docs the old tummy has grown loads + I'm drinking lots more which I suppose adds to the problem
theshrew said:
Water ( well cordial cant stand just water ) drinking loads more always thirsty which is bloating me up and im not really peeing more so must be holding the water, apart from when i do cardio sweat is pooring out of me like crazy.
That isn't the fault of water. It could be the meds or it could be that you're eating too much salt.Pretty sure it's zee meds as it started at the same time. It's rubbish walking around like Mr Greedy :-(
I had a good session this morning. Shoulders feel hoofed now. Did some drop sets with pretty much no rest = Burnage. Then squeezed in a 20min fast paced run.
Lunch time will be swiming, normally a minimum of 1/2 mile. I won't be able to do crawl today me thinks.
I had a few mins spare before i had to get to work today so had a try at doing a Squat for the first time using the bar - It didnt feel right at all and i was pushing up off the balls of my feet, Supposed to be the heels isnt it ?
I'm supposed to be a meeting at work today and Tomo but I've managed to get out of going just because I'd miss my workouts + I'd spend most of the time trying to stay awake lol
I had a good session this morning. Shoulders feel hoofed now. Did some drop sets with pretty much no rest = Burnage. Then squeezed in a 20min fast paced run.
Lunch time will be swiming, normally a minimum of 1/2 mile. I won't be able to do crawl today me thinks.
I had a few mins spare before i had to get to work today so had a try at doing a Squat for the first time using the bar - It didnt feel right at all and i was pushing up off the balls of my feet, Supposed to be the heels isnt it ?
I'm supposed to be a meeting at work today and Tomo but I've managed to get out of going just because I'd miss my workouts + I'd spend most of the time trying to stay awake lol
Edited by theshrew on Tuesday 27th November 09:24
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