The Revolving Diet

Summary of the Anabolic Diet

The two weeks on the Anabolic Diet were enlightening. 

 The diet is geared to help you lose weight and gain muscle.  It works for any gender and any age. There are several variations of the Anabolic diet and finding one that works for your own goals would not be a difficult decision.  Keep in mind I was sluggish the first few days and information I have read on others doing this diet experienced the same sluggish feeling.  Don’t give up!  You will feel better!!

As I said, I was very sluggish the first few days, I am convinced it was my body getting used to the increase in fat intake.  After those few days it was like a jolt of energy!

I continued through two weeks – Monday through Friday eating higher fats and increasing my carb intake on the weekends.

 I did increase my exercise (not much) but I feel like I have so much more energy.  I woke up refreshed, not groggy. 

I lost 3.2 pounds.  Not a great amount – but I feel stronger, lighter. I still have the bloated feeling, not sure what that is all about.  I am monitoring it to make sure nothing weird.  Watch it’s probably just my period just trying to make an early arrival.

 The first weekend I took advantage of the increase in carbs by eating more junk.  This past weekend I tried to keep myself on the healthier side of carbs and that is probably where I really needed to be.  This is a diet that bodybuilders do and I am sure their choices are steamed veggies or fruit, not a candy bar or cake (or the Captain Crunch cereal I had last night).

 Long term this diet could be done.  As I said above, bodybuilders do it and look how great they look!  That aside – the diet was not hard, there was plenty of food and the food was satisfying. Constant eating protein and fat filled foods during the week – then adding starchier foods on weekend.

 The diet is geared to work best with strength training.  I walked and took up kickboxing.  I am not looking to become a body builder (although sometimes it’s nice to look at bodybuilders all those muscles….sorry my mind wandered)….but I was interested in this diet for losing weight and possibly toning/tightening up some flab.

 I would do this diet long term, I felt great and still feel like I have much more energy!

 

*** DO NOT DO ANY DIET WITHOUT TALKING TO YOUR DOCTOR FIRST ***

Day 53.2 ~ 3/20/11

Our computer has been messed up since yesterdays power outages....hubby still trying to get it back to normal

Again,  Just a quick update (I hope to update further tomorrow - doing it from work)

Today's Meals:

Breakfast:  1 whole egg, 1 egg white, 3 slices bacon, 1 cup unsweetened grapefruit juice

Snack: no snack

Lunch: Breakfast at 11:20 am...(so kinda melded into lunch)

Snack: 1 cup popcorn

Dinner: Homemade Veggie Rice wrap, homemade veggie fried rice, Homemade egg drop soup

Snack: 1 bowl of Captain Crunch Cereal

Dinner with Dad and his girlfriend Barbara tonight.  We kinew it was going to be Chinese, so I tried not to fill up during day - saved most the carbs for dinner.

Good day overall (maybe not in calories though)....

Just hoping computer back to it's normal happy self (yes, my computer is happy -or at least I think so)

Anyway have a wonderful night and a GREAT MONDAY....tomorrow I start the Max Planck Diet...see right side bar tomorrow morning for details!

 

Day 58.2 ~ 3/19/11

Our computer and phones were out for most of day and continue to sporadically work.  My meal update today is without a breakdown of Fats, Carbs and Proteins -  I am trying to just get in as much as I can before we lose it again!

Todays Meals:

Breakfast: 1 slice pork roll, 1 full egg, 2 egg whites, 1/2 pumpernickel bagel with 2 teaspons butter

Snack: 1 cup baby carrots

Lunch: 3 cup salad with 2oz diced chicken, tomatoes, cucumbers, red peppers, 2 tablespoons balsamic vinegar, 1 slice whole grain toast

Snack: 1-1/2 cups mixed fruit (watermelon, canteloupe, seedless grapes)

Dinner:  Approx. 2 cups oven roasted veggies (eggplant, tomatoes, zucchini) sprinkled with a garlic, olive oil and parmesan cheese mix. 2 slices whole grain toast

Snack:  1-1/2 cups mixed fruit (watermelon, canteloupe, seedless grapes)

Today and tomorrow are the last higher carb days of this diet.  This past week I was reading over a friends email and he gave me a link to a similar type diet but the higher fats are for two weeks on and then two weeks of higher carbs.  If you are interested in further reading on Anabolic Diet (or burst cycling)  here's the link...http://www.bodybuildingweb.net/blog/anabolic-burst-cycling-of-diet-exercise-abcde/ 

(Thank you Jason - as always you are a continued inspiration and motivator!)

Enjoy your evening! 

Have a SPECTACULAR Sunday!!!

To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.

 

Day 57.2 ~ 3/18/11

So did you celebrate with green beer, cabbage and irish soda bread yesterday?  As they say - Everyone is Irish on St. Patty's day!  

I skipped the St. Patty's celebrations and stuck to going to kickboxing class and this morning my abs are screaming!  Tuesday's class must of been the slow welcoming you back to exercise class because last night the instructor was a masochist. Don't get me wrong, the class was good but parts of my body that were happily laying dormant are now asking me how could I be so cruel. Today will be a    s l o w movement day...

Today's Meals:

Breakfast:  Cheese Omelet (2 whole eggs, 4 egg whites, 2 slices American cheese)

Snack: 1 Sorrento Reduced Fat Mozzarella Stick

Lunch: 1 can Bumble Bee Tuna, 2 slices Swiss Cheese, 2 Tablespoons Mayo, 4 Lettuce leaves (rolled tuna sandwiches)

Snack: ½ cup 2% fat cottage cheese

Dinner: 5 oz Parmesan Tilapia, 1 Tablespoon butter, 1 cup sugar snap peas

Snack: ½ 1 Sorrento Reduced Fat Mozzarella Stick , ½ bag of Trader Joe's handful of almonds

Total Carbs: 26g - 6%

Total Protein: 156g - 37%

Total Fats: 109g - 57%

Total Calories: 1,732

The East Coast had GORGEOUS weather today - I think it hit at least 70 and I did get outside and walk at luch today (despite the pain from last night).

I hope you have picked up your exercising with this warmer weather...gotta keep moving to keep losin'!!!

The weekend is here!  I get more carbs and less fat ....!!  This weekend going to try and keep my carbs to healthy ones - - - not junk ones!!

Have a WONDERFUL Night!!!

 

 

 

Day 56.2 ~ 3/17/11

So glad it’s one day closer to the weekend! 

Another kickboxing class tonight so this is a quick update (Tuesdays & Thursdays for the next 9 weeks will be quick!!)

Today's Meals:

Breakfast: 3 Egg Omelet, with ham, cheese & onion, 2 teaspoons butter

Snack: 10 Cubes Cheddar Cheese

Lunch: 4 oz Boars Head low sodium ham, 3 slices thin sliced Swiss cheese, 3 lettuce leaves, 1-1/2 tablespoons mayo

Snack: no snack this afternoon – ate lunch late

Dinner: Quick Pan Search Chicken, 2 tablespoons BBQ Sauce,  1 cup broccoli florets

Snack: 1/2 cup salted dry roasted pistachios (after class)

Total Carbs: 23g - 5%

Total Protein: 149g - 36%

Total Fats: 109g - 59%

Total Calories: 1,756

 Sometimes we look at  weight loss as a short-term goal and don't think about what we are giving ourselves.

I think we need to GIVE CREDIT WHERE CREDIT IS DUE when any accomplishment is made.

• Even the loss of a couple pounds is an accomplishment.
• Maintaining weight loss is an accomplishment.
• Maintaining exercise and activity is an accomplishment.
• Any positive lifestyle change is an accomplishment (if you switched from whole milk to skim milk)
• If you are watching your blood glucose levels - Maintaining your blood glucose control with stable weight is an accomplishment.
• Continuing to work on lifestyle changes, even with cheating (once in awhile), is an accomplishment.
• Healthier eating is an accomplishment.

 Have a GREAT NIGHT!!!

No one can go back and make a brand new start, anyone can start from now and make a brand new ending.

Day 55.2 ~ 3/16/11

I have to start today with saying – I love Kickboxing!! 

 Had a great time last night, first class and this morning I woke ready to greet the day full of energy, not groggy and no pain!  I have a cousin that teaches kickboxing and he has offered me free classes but due to how far I would have to travel I never took him up on his offer.  I just found out his fiancée has been doing his classes for about a month and has dropped a pant size!  There is some motivation for me!!

 The class started with stretching and then an explanation and demonstration of the different punches and we were off.  The first half hour was continuous punches, jabs and upper cuts along with moving our feet and upper body to coincide with the arm movements.  Fifteen minutes of the second half of the class was a combination of the punches, jabs and upper cuts adding kicking and leg rotations, the remaining fifteen minutes we were on the floor doing the Ab Blaster exercises – basically all types of crunches.  There were men and women in the class, all different ages and  The instructor was very good.  A great cardio workout resulting in lots of sweating!  I am looking forward to tomorrows class.  I actually think I like this better than aerobics – there was so much concentration on how to move the arms and legs I got lost in the fact that I was exercising.

 Today's Meals:

Breakfast:  2 Tablespoons Trader Joe’s Almond Butter

Snack: 1 Sorrento Reduced Fat Mozzarella Stick

Lunch: 5 oz Boars Head Low Sodium Ham, 2 slice pepper jack cheese, 3 Lettuce Leaves & 1 teaspoons mustard

Snack: ½ cup 2% fat cottage cheese

Dinner: 4oz Hamburger, 2 slices swiss cheese, 2 dill pickles

Snack: no snack

Total Carbs: 26g - 6%

Total Protein: 169g - 38%

Total Fats: 115g - 57%

Total Calories: 1,811

I have to get some laundry done (and squeeze in a work out with weights) tonight so I have comfy work out clothes for tomorrow.  I had such an urge to go buy something new but I am really trying to squash my spending until I drop at least another pant/dress size - Right now I want to REWARD MYSELF for hitting a significant goal, not reward myself for losing a couple of pounds (plus I put money out for this class - I'm hoping for some good results!!)

Have a WONDERFUL Night.....

KEEP ON MOVING!!! 

Just adding a little more movement to your day helps the weightloss/firming!!

 

Day 54.2 ~ 3/15/11

Down another pound and still feeling pretty good, although still bloated.  I am thinking the bloated feeling is from the increase in fat intake as I really haven’t been adding extra salt to what I have been eating.

 I have been going on and on about how Spring is right around the corner (March 20^th – First Day of Spring) and the start of summer not far behind. Yesterday while daydreaming at work and looking at the calendar realization hit me that I have 10 weeks to drop some flab before our vacation.  I’ve lost some weight (still more to go) and I have flabby inner thighs and underarms, a pooch  and my waist (or lack of a waistline) needs work.   Walking is helping in tightening up (those Easytone Sneakers have my butt & legs in pain – they really seem to be working) and increasing my endurance but I need more, something else that will work more of my body….

 So I talked my sister into taking a Kickboxing Class and we start tonight.  The description of the class offers a great cardio workout , great for burning upper and lower body fat and the class finishes with an Abs Blaster.  The class is offered through a local high school  and the cost for a five week, two times a week class was fairly reasonable -$89.   I am really looking forward to it (I say this now….I’ll let you know tomorrow how I really feel about it).

 I ate dinner earlier so that I could get this posted before the class.

 Today's Meals:

Breakfast: 3 Egg Omelet, with ham, cheese & onion, 2 teaspoons butter

Snack: no snack

Lunch: 4 oz Boars Head low sodium ham, 4 slices pepper jack cheese, 3 lettuce leaves, 1-1/2 tablespoons mayo

Snack: 10 Cheddar Cheese cubes

Dinner: Oven Baked Balsamic Chicken (leftovers from yesterday), 1 cup mixed steam veggies

Snack: (to be eaten after class) 1/2 cup salted dry roasted pistachios

Total Carbs: 22g - 5%

Total Protein: 149g - 36%

Total Fats: 109g - 59%

Total Calories: 1,703

  Going back to the cost of the class, I prefer walking – I have joined gyms in the past but I am not a commitment type person, I am good for the first, maybe a second month and then the cost of what I put out is not worth the effort I put in.  Most places like local fitness places offer a free class some even a free week….if you live in a fairly populated area you can probably get 1-2 months of free exercise in by trying all the local places out.  If you look hard enough you can find reasonable classes, like the one I am starting through your local municipality.  If you are the type that needs the push – try to get a class right after work, this way you won’t go home, relax and blow it off. 

 With Day Light Savings time, it’s now lighter after work – use the same premise as wearing your workout gear to bed and being ready to go when you wake up…if you are not a morning person, when you get home instead of throwing on your pj’s (yes, I throw on my pj’s after I rip my bra off and a huge AHHHHHHH escapes my body)  get your sneakers on and get outside.  Just Get Moving!!!

 Have a wonderful night!!

 Start Each Morning Imagining  the goals you want to reach and the person you want to be.

Day 53.2 ~ 3/14/11

If you are anything like me today – Day Light Savings Time throws you off BIG TIME on Monday and the residual affects will be with me for at least a week.

I had no idea but found this article today and thought this little bit of info was interesting; if I knew this earlier in the day, I would of taken a nap and told my boss it was National Napping Day (Yeah, that would of gone over great)….

Link to article: http://www.huffingtonpost.com/2011/03/14/national-napping-day_n_835063.html

If you're still groggy from losing that precious hour, then take advantage of National Napping Day, observed today, March 14. This unofficial holiday encourages you to catch forty winks and enjoy the health and productivity benefits of napping.

First observed in 1999, National Napping Day is the brainchild of Boston University professor William Anthony, Ph.D. and his wife, Camille.

"We chose this particular Monday because Americans are more 'nap-ready' than usual after losing an hour of sleep to daylight savings time," Anthony said in B.U.'s press release. "Our goal is to encourage folks to take a nap wherever they may be, at home, at the workplace, or on vacation, and to make it a regular part of their healthy lifestyle. It is a day when nappers all over the country need to lie down and be counted."

Overall weekend went well and today is the second week of the Anabolic Diet.  Not counting my sleepy feeling, I still feel pretty good.  Stomach a little bloated still.  Only got 20 minutes walk today.  Today back on 60% Fat, 35% Protein and 5% Carbs….

Today's Meals:

Breakfast: 3 Egg Omelet, with ham, cheese & onion, 2 teaspoons butter

Snack: no snack

Lunch: 4 oz Boars Head low sodium turkey breast, 4 slices thin sliced provolone cheese, 3 lettuce leaves, 1-1/2 tablespoons mayo

Snack: 10 Cubes Swiss Cheese

Dinner: Oven Baked Balsamic Chicken (balsamic vinegar, lemon & spices), 1 cup broccoli flores

Snack: 1/2 cup salted dry roasted pistachios

Total Carbs: 22g - 5%

Total Protein: 149g - 36%

Total Fats: 109g - 59%

Total Calories: 1,703

Take it easy and catch up on your sleep tonight.  Tomorrow is another day to get back on track with more energy than you probably had today!

Have an AWESOME night!

There is only one person who could ever make you happy, and that person is you.

Day 52.2 ~ 3/13/11

Two meal updates for you today - Which are my "Higher Carb Days"....I took advantage of having carbs and incorporating "junk" food...I could of taken the healthier route and filled up on fruits and veggies - but I needed a sugar infused break from dieting.

 Yesterday's (Saturday)  Meals:

Breakfast:  1 Chocolate Chip Bagel with 2 tablespoons cream cheese, 1 cup unsweetened grapefruit juice, 1 medium apple

Snack: 1 medium apple

Lunch: 1 Chicken Empanada, 15 corn chips, 1/4 cup salsa

Snack: 1 medium apple

Dinner: 1 chicken enchilada, 1/4 cup guacamole, 2 cups steamed broccoli,

Snack: 1 fairly large piece ice cream cake

Total Carbs: 257g - 58%

Total Protein: 46g - 10%

Total Fats: 62g - 31%

Total Calories: 1,725  

  

 Today's (Sunday) Meals:

Breakfast:  1 whole egg, 1 egg white, 1 slice Taylor Pork Roll, 1 cup unsweetened grapefruit juice

Snack: no snack

Lunch: 2 brownies with walnuts

Snack: 1 apple

Dinner: 1 can Progresso Hearty Penne Soup

Snack: 2 apples

Total Carbs: 233g - 58%

Total Protein: 46g - 11%

Total Fats: 55g - 31%

Total Calories: 1,536

 

I slept until about 11:30am this morning - my butt and legs are killing me.  Yesterday I wore those Reebok Easytones all day as I knew I was not going to get a regular workout in and I can really feel a difference (MORE PAIN than anything-Maybe they really do work the right muscles??)

Tomorrow is back to the higher Fat content - for the most part diet going well.  Other than the first few days where I felt sluggish I am starting to feel pretty good.  Only down a pound so far and my stomach is bloated out a bit.  As far as having more energy - I do feel it. 

 I hope your weekend went well and you were able to get outdoors and take advantage of this nicer weather we had over the weekend!

 Have a wonderful night and talk more tomorrow!

Take a moment to say a prayer for those less fortunate than yourself and those people hit  the earthquake and tsunami !

Day 51.2 ~ 3/12/11

Quick and short update tonight...

Ran around all day - then party tonight.  Today was an increase in carbs day and I definately increased my carb intake, no so much with good carbs (fruits, veggies) more snackie type carbs....

I will update meal plan for today ......tomorrow.  VERY, VERY ,VERY TIRED.

I hope your day was wonderful!

Don't forget to turn your clocks back!

Talk to you more tomorrow!!!