Jumpstart Day 7

Day 7 Weigh In 199.5

Down a total of 4 pound in 7 days. Not too shabby. Tomorrow its back to eating mostly clean and following the AGD. I was little off schedule this morning as I ended up having Peanut butter toast and a protein shake for breakfast. I just was not in the mood for eggs again. Lunch was Vegetable soup with a piece of Salmon and a yogurt. Snack this afternoon was a banana and almonds. Supper was a burger (no bun), salad and wine. Snack tonight is more yogurt, cherries, and pecans. Tomorrow is a workout day, and from there I am probably going to go back to two days a week with some additional walking on the days in between, but I'm going to play that by ear. Too much structure, or trying to be too strict is not a good plan for me or most people who don't have defined performance related goals. Its more important to cover the basics on a consistent basis than make too many rules that are just broken due to circumstances.

Jumpstart Day 6

Sometimes, Supper just happens. Tonite was one of those nights. An onerously long meeting at the office, plus Mrs D. having work struggles led to finishing the entire bottle of wine. Its days like this that reinforce the concept of perfection being the enemy of the good. Because some days, good enough is just that.

Breakfast; Scrambled eggs with cheese and salsa

Lunch; Steak, salad with olive oil and vinegar

Snack; apple and almonds

Supper; Atkins Quick Seafood Chowder, Crackers, Cheese, and Wine

Snack; Pepperoni and cheese

Jumpstart Day 5

No picture today, sorry. I was going to take a picture of my supper, but I started eating and just plain forgot. Today was an average day at work. My energy levels were a little off today, probably still adjusting to lower carbs and a clean diet. I did manage to get in a quickie workout consisting of push-ups, assisted chin-ups, and 20 minute on the exercise bike at about 80% of predicted heart rate max.

Breakfast
Eggs
Sausage
Banana

Lunch
Italian sausage
Zucchini Bake

Snack
Yogurt
Nuts

Dinner
Salmon Cakes
Stir Fried Spaghetti Squash
Spinach

Snack
Yogurt
Cherries
Pecans

JumpStart Day 4

Breakfast
Bacon
Eggs
Orange

Lunch
Steak
Salad

Snack
Banana
Mixed Nuts

Supper
Ham
Acorn Squash
Broccoli

Snack
Cottage Cheese
Peanut Butter
Protein Powder

Jumpstart Day 3

Back to work today after a long holiday weekend. Getting up this morning was not fun. Made it through the day and even got in my work out.

Breakfast
Eggs
Sausage
Orange

Lunch
Chicken
Mixed Vegetables
Apple

Afternoon Snack
Greek Yogurt
Almonds

Dinner
Italian Sausages in Sauce
Zucchini Baked with cheese
Salad

Evening Snack
Greek Yogurt
Berries and Walnuts

Todays workout, 2 circuits of each of the following.
Dumbbell Squats
Push-ups
DB Rows
DB press
DB Up rows
Triceps press with DB
Wall Sits
DB Curls

Jumpstart Day 2

Today got off to a rough start. We were having our coffee and getting ready to cook breakfast when the power went out. We waited a few minutes and then a few more minutes and still no electricity. Having an electric stove, a cooked breakfast was out. I dind't really feel up for cold-cuts for breakfast, so I just had a bowl of Kashi Cereal, with some walnuts and a protein shake. It wasn't ideal, or what I wanted, but sometimes you got to do the best you can in any given situation. As for the rest of the day.....

Lunch
Deli meat rolls with cheese
Vegetable soup
Apple

Snack
Cottage cheese
Peanut butter
Protein Powder

Dinner
Scampi Style Shrimp
Spaghetti Squash
Tossed Salad
Wine

About the snack, I know it sounds a little weird. I even made fun of Mrs D for a couple of weeks for eating it. Then I tried it. It is really good, just add a little vanila extract or such for a little flavor. Its almost like desert. I also added 3o minutes on the bike today because of what happened with breakfast. Ordinarily I would not have worried about the cereal for breakfast but being that I'm trying to do the jump-start, I did it.

Jumpstart Day1

Breakfast: Scrambled Eggs with vegetables, Bacon, an Orange, Coffee with Splenda and Half and half.

Lunch; Italian Sausages on a salad with vinegar and olive oil

Post work out, afternoon snack; Milk, Bomber Blend Protein Powder, peanut butter and banana

Dinner; Vegetable Soup, Salmon with a macadamia nut and coconut crust

Evening Snack (not pictured);Fage Greek yogurt with berries and walnuts.

Todays work out consisted of 2 circuits of the following exercises;
Deadlift
Dumbbell press
Lat Pull down
Lunges
Push-up
Dumbbell row
Wall Sit
dumbbell curl
dumbbell tricep press

I used a moderate weight for all exercises that allowed me to finish the first circuit with moderate effort, ut a challenge for the second circuit. Rest between exercises was kept to a minimum, and rest between circuits was avout 60 seconds.

And The Results

Wt 216 - down 7.5 lbs total
Waist 41.25 - 2 inches lost

Thoughts on the process.
If I were to get a "do over", I would not cut my carbs as low or as fast. Coming off a carb laden holiday season my metabolism was probably similar to what many modern folks' metabolism is like all the time. Rather I would record what I ate for 3 or 4 days prior to starting and then cut my carb intake by half, eliminating junk food and adding a little good fat for two weeks. If, for instance, I was eating 300g carbs on average, I would cut to 150g for two weeks. Then I would cut to 80g for two weeks. If at 80 for two weeks I was able to lose weight and felt better, I wouldn't necessarily go any lower. If however I wanted a little faster weight loss, or wasn't seeing results yet, I would then cut to 60g carbs. Prior to the recent popularity of Low Carb diets, few people ever found it necessary to eat fewer than 60g carbs to obtain satisfactory results. Now days however, there seems to be a contest to see who can eat the fewest carbs. I'm not sure that eating fewer than 60g carbs is required, at least for physiological reasons, unless you have uncontrolled diabetes or epilepsy. In my opinion, it may also contribute to the drop out rate associated with low carb diets.

In the area of training.
Once a week slowburn training does indeed produce results, however, I remain unconvinced that once a week is better than twice a week. In fact I would say that twice a week is the better option, unless you only have one day a week to train. As to the slowburn method itself, I found it an interesting challenge. After four weeks its difficult for me to say if it produces better results than a more traditional rep cadence or not. All I can say with certainty is that I was lifting more weight after four weeks of using it then when I started.

Moving on from here ...... At this point Mrs D and I are planning on continuing with Low Carb. She is having success at keeping her carb level about 40g and I am going to stay at 60g. We both feel well, and are seeing steady reductions in our weights, and measurements. She is planning on continuing with the routines from the TNT Diet plan, and I am going to do something else, though I haven't quite decided what. I will no longer be posting daily, but I plan to post at least twice a month with updates and food porn. Happy Low Carbing!!

Day 30 of 30

So here it is the end of my 30 day self challenge. I was actually compliant for all 30 days, no cheese steak binges or sneaking of to Jake's burgers for a milk shake. I learned a couple of important things during this experience. Eating on a schedule can keep you on track. Their were times I didn't keep to my schedule and let my self get hungry, these were dangerous times, and threatened my compliance. Rather I ate on schedule, hungry or not, and never had an issue with being tempted by the random goodies that float about in real life in an office. Second, get enough fat. If you cut your carbs below 50g, you will need to make a conscious effort to add fat to your diet, at least in the beginning. A plain boneless skinless chicken breast with steamed vegetables will starve you. I mean this in both the figurative and literal sense. Avocados, sour cream, butter, coconut oil and olive oil are your friends. Don't be afraid to liberally apply them to any and all foods you eat.

eggs with cheese
sausage
berries with cream
coffee with cream and splenda
1 tbs udo's oil
multi-vtamin
200 mg magnesium
99mg potassium

home made vegetable soup
chicken breast
apple sauce
sour cream

mixed nuts

wine
cheese
Taco Salad
200mg magnesium
99mg potasium

Milk

Day 29 0f 30

Today has been a much better day. I actually got a full nights sleep. I upped my carbs from 40 to 60, and the difference was rather remarkable. It took me by a bit of a surprise how much of an impact 20 carbs could make. Apparently it broke the "deep" ketosis into a lighter version, and my mental status is much improved. Aside from being sick for a couple of days with a virus, my physical energy has held well, but my mental energy has been lacking. I have attributed this to lack of sleep, but now, I think that 40 is just too low for me personally. One more day to go for this challenge. With out knowing the final stats yet, I'd have to say, its been a positive experience.

Scrambled eggs with cream cheese
bacon
berries with cream
coffee with cream and splenda
multivitamin
2000mg vitamin d
1 tbs udo's oil
99mg potassium

steak with butter
mixed vegetable with olive oil
unsweetened applesauce

mixed nuts

Grilled Chicken Breast with Avocado
tossed salad with blue cheese and bacon
iced green tea
200 mg magnesium
99mg potassium
probiotic

milk
peanut butter on LC toast

Day 28 of 30

After the past few days I feel much better today. I still feel like my head is going to explode every time I sneeze or cough, but that is an improvement.

eggs and sausage
berries and cream
coffee and cream
multivitamin
1 tbs udo's oil
2000mg vitamin D
99mg potassium

pork chops
home made vegetable soup
sugar free jello

peaches
mixed nuts

saute cod with bacon, butter, lime and green onions
broccoli and cheese
seafood chowder
200mg magnesium
99mg potassium

milk

Day 25 of 30

Weight today 216.5, no loss this week. I am somewhat miffed that this week, with the extra activity, my weight didn't budge. So I am back to being a slug this week and see what happens.
I didn't get my workout in yesterday so I did it today. I hit all my target reps and will increase my weight next time. I slept somewhat better last night, but I also woke up hungry in the wee hours and once again got a small glass of milk. All in all I feel ok, and my energy levels are holding.

LCCF Crepes and Cottage cheese filling
coffee with cream and splenda
1 tbs Udo's oil
multivitamin
2000mg vitamin D
99mg potassium

Turkey Chops in a dijon cream sauce
green beans with blue cheese and bacon

piece of mozzeraala and salami
scoop of protein powder in water post work out

Hamburger with onions and mushroom
tossed salad with vinegar and olive oil

Day 24 of 30

Another night not sleeping well. I ended up getting up in the middle of the night and having a glass of milk, and was finally able to sleep soundly. No work out or tread mill toady.

LCCF Pancakes
bacon and egg
coffee with cream and splenda
mutlivitamin
2000mg vitamin D

Onion soup
turkey and provolone roll ups
avocado

atkins bar
coffee

Tilapia and crab cake
broccoli
mashed cauliflower

Day 23 of 30

Did not hit the treadmill today. I have been feeling kind of drug out, and under fed all day. Work was a real challenge. I didn't sleep well last night, and am looking forward to the weekend and sleeping in, hopefully.

Eggs with cheese and salsa
almond milk with protein powder
berries and cream
1 tbs Udo's oil
multivitamin
99 mg potassium
2000mg Vitamin d

Roast beef and cheese roll ups
home made vegetable soup

mixed nuts
cheese
wine

shrimp scallop and broccoli stir fry
Iced Green TEa
99 mg potassium
200 mg magnesium

Day 22 of 30

Steps today 6877. I got in 30 mins on the treadmill at work. It was Lions Club meeting night.

Almond Milk
Protein Powder
Egg and Sausage
1 tbs Udo's Oil
Multi-vitamin
99mg vitamin
2000mg Vitamin D

Baked Chicken Breast
Zucchinin Caserole

mixed nuts

Scallops wrped in bacon with a cream sauce
2 glasses wine
cheese

Day 21 of 30

I put in 15 minutes on the tread mill walking at 3mph. After I got home from work. So far my step count for the day is 5851, so I'm still over my goal. I am going to take a pair of sneakers to work so I can use the tread mill as trying to get some treadmill time after work makes dinner and my whole evening very rushed.

Scrambled eggs with Canadian bacon and cream cheese
Almond milk
Protein powder
berries and cream
1 tbs Udo's Oil
coffee with cream and splenda
99 mg potassium
multi-vitamin
2000mg Vitamin D

Home made vegetable soup
deli and cheese roll ups
Iced Green Tea

mixed nuts

Grilled ground beef
zucchini casserole
Red Wine
200 mg magnesium
99 mg potassium

pepperoni chips and laughing cow cheese

Day 20 of 30

Steps so far today 5212. Dinner tonight wasn't the most satisfying. So we had a handful of Mac nuts afterward to add a little fat. That helped, and given that we were having a custard, we only had to make it a couple of hours. Tomorrow marks he completion of 3 weeks of LC WOE. So far so good. My energy is high. My biggest complaint is the lack of sleep. I am getting only about 5 hours a night. I would like to get about 7. After the 30 days we are probably going to raise our carbs to somewhere between 60 and 80, this should help with the sleep issues. Our plan at that point will be a combination of "Protein Power" and "Life Without Bread".

Bacon
Eggs with Salsa
1 tbs Udo's Oil
coffee with cream and splenda
99 mg potassium
multi-vitamin
2000mg Vitamin D

Taco Salad made with ground beef and black soy beans,
avocado, cheese, salsa and sour cream
Iced Green Tea

Chocolate Atkins Shake

Grilled Chicken Breast
Green beans with mushrooms and Olive oil
Iced Green Tea
200 mg magnesium
99 mg potassium
Small Handful macadamia nuts

LC Custard with Berries and Whipped cream

Day 19 of 30

I put in 30 minutes on the tread mill walking at 3mph again today. With that and a quick trip to the super market I have accumulated 6400 steps, woot woot. Given my goal is 5000 I am quiet impressed. Little things that give feed back can be a big motivator.

LC Pancakes
breakfast sausage
1 tbs Udo's Oil
coffee with cream and splenda
99 mg potassium
multi-vitamin
2000mg Vitamin D

Taco Salad made with ground beef and black soy beans,
avocado, cheese, salsa and sour cream
Iced Green Tea


Homemade vegetable soup
Macadamia Coconut Salmon
Green beans
Iced Green Tea
200 mg magnesium
99 mg potassium


LC Custard with Berries and Whipped cream

Day 18 of 30

I put in 30 minutes on the tread mill walking at 3mph. My goal going foward is to accumulate 30 minutes of walking. Other thn that, Ive been watching football. go Ravens!.

LC Crepes with cottage cheese filling
1 tbs Udo's Oil
coffee with cream and splenda
99 mg potassium
multi-vitamin
2000mg Vitamin D

Portabello mushroom stuffed with ground trurkey and feta cheese
mixed vegetables
Iced Green Tea

Cabernet Franc
Misc cheeses

Homemade vegetable soup
deli meat and cheese lettuce wraps
Iced Green Tea
200 mg magnesium
99 mg potassium

Day 17 of 30

Weight today 216.5. Down 7 so far. 3630 Steps. 10,000 seems a long way off. Lifted weights today. Added weight to all my exercises but didn't hit my targets so weight will stay the same for next week.

1/2 serving LC Pancakes from the Low Carb Comfort Food Cook Book
bacon
1 egg
coffee with cream and splenda
berries with cream
2000 mg Vitamin D
1 tbs Udo's oil
multivitamin
99 mg potassium

Schwans steak burger
squash fries
tomato slice
grilled mushrooms with baby bell cheese

2 Scoops Bomber Blend in 4 oz Unsweetened Almond Milk plus water

Cabernet Franc
Dubliner Cheese

Crab legs with butter
tossed salad with blue cheese
Iced Green Tea