Intermittent Fasting - Abs Bullseye Diet - Low Carb

whiskeycharged

I am currently intermittent fasting, lean gains 16 x 8 while my diet is structured around 'Abs Bullseye Diet'. I also monitor my carbs closely and have been eating extremely clean. I workout daily and I'm in good shape. My goal however is to get abs which are hidden under some fat. The top ones show but the lower are still a work in progress, 27 years and counting - lol. I'm 5'9 and currently weigh 167lbs. I am trying to incorporate multiple strategies to achieve my goal.

Current daily calories: 1900

Rough macros
Protein: between 167 and 250 grams. aka 1 to 1.5 grams per pound I weigh. I usually find myself somewhere in the middle.
Fat: no more than 53 grams. Usually in lower 40's.
Carbs: no more than 143. Usually a little less.

It breaks down to 45% protein, 25% fat, 30% carbs.

Any opinions on my carb intake? You can probably see what I eat from my diary but my carb sources are really only from slow digesting whole grains (kashi go lean cereal, plain oatmeal, Ezekiel 4:9 bread) and vegetables like spinach and broccoli. I eat the majority of them right after my workout with protein. Progressively as the day goes on, my carbs drop off and it's only vegetables. I've been getting awesome results but I WANT MORE! Thanks.

cramernh

Current daily calories: 1900

Rough macros
Protein: between 167 and 250 grams. aka 1 to 1.5 grams per pound I weigh. I usually find myself somewhere in the middle.
Fat: no more than 53 grams. Usually in lower 40's.
Carbs: no more than 143. Usually a little less.

It breaks down to 45% protein, 25% fat, 30% carbs.

Any opinions on my carb intake? You can probably see what I eat from my diary but my carb sources are really only from slow digesting whole grains (kashi go lean cereal, plain oatmeal, Ezekiel 4:9 bread) and vegetables like spinach and broccoli. I eat the majority of them right after my workout with protein. Progressively as the day goes on, my carbs drop off and it's only vegetables. I've been getting awesome results but I WANT MORE! Thanks.

First things first - you have to be reasonable on the time frame for results. If you are consistently getting results in the healthy, more appropriate way, then keep that pace. Dont speed things up - you will just end up back where you began, and Im sure you dont want that to happen. Keep the pace realistic and keep doing what you are doing.

Carb intake.... well... there are some studies out there that explain how grains can affect the ability to lose weight that specifically is found in the belly region. If you have no ill effects from the current grain-related carbs, you could easily keep doing what you are doing.

There are some people who cant have that much in a day. There are patients we have at work who are on a 65g CHO intake per day based on their current health situation and are being monitored by both the Endos and an RD who specializes in LC intakes.

It sounds like to me you are doing well and what is working for you is exactly what you want to keep going with.

If you find that you run into a stall with weight loss, consider dropping some of the grains and replace it with fresh vegetables. Just make sure you are getting the right variety of foods in your daily intake. Or, you can play around with the CHO's by decreasing it and see how your body responds (give it a good 3-4 wk time frame to allow the body to adapt)...

But, by all means DO NOT speed up the process of getting more and more results. Too many people do that and they end up putting on more weight through stressing over the want and desire for things happen quickly...

Good luck!

shar140

Carb intake.... well... there are some studies out there that explain how grains can affect the ability to lose weight that specifically is found in the belly region. If you have no ill effects from the current grain-related carbs, you could easily keep doing what you are doing.

This. Try cutting out the grains and using sweet potatoes and other tubers if you feel you still need/want the extra carbs. Check out www.marksdailyapple.com and see Mark's abs - and he's in his 50s!!

Any reason you need to keep your fat intake so low??

whiskeycharged

This. Try cutting out the grains and using sweet potatoes and other tubers if you feel you still need/want the extra carbs. Check out www.marksdailyapple.com and see Mark's abs - and he's in his 50s!!

Any reason you need to keep your fat intake so low??

So no more kashi cereal or oatmeal? :sad: Basically it sounds like my carbs should be almost only coming from vegetables. I was thinking about slowly transitioning that way too. The whole grain carb sources are just much easier for me to consume on the go but ya gotta do what ya gotta do.

I keep my fat low because I'm cutting. I personally didn't realize it was that low. I try to only consume healthy fats. Fat kinda scares me. YEAH BUDDY

caraiselite

i personally eat 20 grams of carbs a day so over 100 just seems insane to me if you're trying to shed fat. on the other hand its great that its healthy carbs, so that is good..

fat shouldn't scare you! 60% of what i eat is fat. ;D

whiskeycharged

i personally eat 20 grams of carbs a day so over 100 just seems insane to me if you're trying to shed fat. on the other hand its great that its healthy carbs, so that is good..

fat shouldn't scare you! 60% of what i eat is fat. ;D

20 grams of carbs a day sounds too low. I know I'm in the low carb group but I'm not a believer in a 'no carb diet'. I actually think it is unhealthy. Your body uses carbs as an energy source. Studies show prolonged periods with little to no carbs has negative effects cognitively.

Now of course this is my opinion from research I have done. I work out hard 5 days a week with weights and do cardio on my off days so I figure I burn through my carbs and use them for energy and not in excess so they get stored as fat.

60% for fat? That's too much girl. I mean, again I personally use a 'body builder' macro that I find has been working good for me - roughly 30% carb, 25% fat, 45% protein. On my 1900 calorie diet I average around 140g carbs, 40g fat, 200g protein. I also was taking some oxy-elite and have dropped 15lbs of fat (hopefully little muscle) in about 5.5 weeks.

If it working for you and you are happy with the weight you lost, that is good. But I must suggest adjusting your macros for a healthier alternative. :bigsmile:

cramernh

20 grams of carbs a day sounds too low. I know I'm in the low carb group but I'm not a believer in a 'no carb diet'. I actually think it is unhealthy. Your body uses carbs as an energy source. Studies show prolonged periods with little to no carbs has negative effects cognitively.

60% for fat? That's too much girl. I mean, again I personally use a 'body builder' macro that I find has been working good for me - roughly 30% carb, 25% fat, 45% protein. On my 1900 calorie diet I average around 140g carbs, 40g fat, 200g protein. I also was taking some oxy-elite and have dropped 15lbs of fat (hopefully little muscle) in about 5.5 weeks.

If it working for you and you are happy with the weight you lost, that is good. But I must suggest adjusting your macros for a healthier alternative. :bigsmile:

Allinseven2: If you intend to post 'studies', you need to provide viable links for people to read. Otherwise, I would like you to consider this:

First things first: Caraiselite (like many of our members) is following along the Atkins' method - Atkins meaning an accepted practice of weight loss within the medical community that MFP recognizes. So, lets keep that on the table as a friendly reminder, she is following a healthy standard. Laura_beau and I work hard to make sure no one is promoting any unhealthy standards or ideals that coincide with what MFP recognizes. We are pleased that our members have been the utmost respectful to one another and know indeed, that we give proactive support and help if we find someone might have 'lost the path' without realizing it or understanding a low-carb intake. I am familiar with caraiselite and her chosen low-carb intake and it is an accepted practice that MFP welcomes.



Fat, as in naturally occuring fats: butter, olive oil, natural fats on meats and fowl, etc. Per the Atkins' method (and other similar intakes that are approved by the medical community and MFP), a higher percentage of fat intake is necessary for the body on multiple levels. Carbohydrates are not the only accepted intake for burning as fuel. Ketones are also an ideal fuel for burning as well. Again, another accepted practice of weight loss within the medical community.

The 20g is the standard Phase I of Atkins' method. There are plenty of vegetable options to choose from if you do the research into which vegetables give you the most nutritional benefit. After a 2 week induction, people can either continue with Phase I, or can continue with Phase II which is "Ongoing Weight Loss", aka OWL. Again, she is following a medically recognized method, of which MFP recognizes as well.
.

When I come home after work tonight, I will be posting a separate thread on very legitimate medical links and studies that anyone following a low-carb approach can read. Thankfully where I work healthcare, I have plenty access to the same resources that I work with every day.


CramerNH
LCDF Moderator

whiskeycharged

Allinseven2: If you intend to post 'studies', you need to provide viable links for people to read. Otherwise, I would like you to consider this:

I will post these viable links to the studies I have mentioned for the people to read. Please stay tuned later. Thank you.

whiskeycharged

http://www.livestrong.com/article/246175-negative-effects-of-a-no-carb-diet/

whiskeycharged

http://www.livestrong.com/article/272198-side-effects-of-the-low-carb-diet-including-headaches/

cramernh

http://www.livestrong.com/article/272198-side-effects-of-the-low-carb-diet-including-headaches/

Those side effects are common in anyone who starts a low-carb intake. RD's, Diabetic Counselors, Renal Specialists and Endocrinologists to name a few, all consult with their patients (they are supposed to, lets put it that way), the common side effects.

Low-carb headaches last anywhere from a couple of days to a week, depending on how compliant the person is.

Ketones are a perfectly natural process of the body metabolizing stored fat cells. Any Pharmacist will tell you that when you purchase Ketostix or Lipolysis strips. A low carb intake means the body can digest the small intake of carbs and then convert over to the stored fat cells in your body aka ketones.

Muscle cramps is easily alleviated when you increase water and electrolytes. There are many ways of getting a healthy variety in a low-carb intake to avoid muscle cramps

Bowel Disturbances occur simply because the person is not being extra diligent in getting a variety in. By selecting appropriate vegetables, this increased the fiber content in the body thus producing a laxative effect for the colon to move the fecal material easier and less strain on the lining.

Lethargy is the same outline as the carb-headaches. The body is adapting to the new dietary changes

Increased cholesterol would be for those whose fats have been combined even with complex grains. A true low-carb patient would not be relying on the typical American intake of 6 servings of grains as this does contribute to their cholesterol levels.





Unfortunately where Im stuck at work and am about to begin my shift, I need to put this off to the side now. But, Livestrong.com is not a viable source coming from CBS.

I will be able to provide real medical journal listings, dates, studies later tonight that will counter everything your link provides.

Anniel88

Unfortunately where Im stuck at work and am about to begin my shift, I need to put this off to the side now. But, Livestrong.com is not a viable source coming from CBS.

I will be able to provide real medical journal listings, dates, studies later tonight that will counter everything your link provides.

I follow a lower carb (50-70g net) plan for my health reasons. I always find it useful to read other peer-reviewed, medical research and I look forward to seeing what you post later. I'd rather read the sources than some reporter's take on the study, which is usually biased.

Thank you for taking the time to pull together some legitimate information for us!

Laura_beau

@Allinseven2

This is a low carb group, with many successful members who have lost and maintained their weight following low carb plans- many of whom (Including myself) have done this for medical reasons under the care of a qualified physician.

You are welcome in this group providing you adhere to the MFP guidelines: http://www.myfitnesspal.com/welcome/guidelines and do not antagonise the members of this group or it's moderators.

We have many members of this group who follow the Atkins diet or similar where they have found success eating <20g carbs daily with increased fat consumption. This group was created by myself to escape the comments and abuse from those who disagree with our way of life.

Therefore I ask that you respect the group and do not post anti low carb threads.

Laurabow
LCDF Moderator

shar140

i personally eat 20 grams of carbs a day so over 100 just seems insane to me if you're trying to shed fat. on the other hand its great that its healthy carbs, so that is good..

fat shouldn't scare you! 60% of what i eat is fat. ;D

20 grams of carbs a day sounds too low. I know I'm in the low carb group but I'm not a believer in a 'no carb diet'. I actually think it is unhealthy. Your body uses carbs as an energy source. Studies show prolonged periods with little to no carbs has negative effects cognitively.

Now of course this is my opinion from research I have done. I work out hard 5 days a week with weights and do cardio on my off days so I figure I burn through my carbs and use them for energy and not in excess so they get stored as fat.

60% for fat? That's too much girl. I mean, again I personally use a 'body builder' macro that I find has been working good for me - roughly 30% carb, 25% fat, 45% protein. On my 1900 calorie diet I average around 140g carbs, 40g fat, 200g protein. I also was taking some oxy-elite and have dropped 15lbs of fat (hopefully little muscle) in about 5.5 weeks.

If it working for you and you are happy with the weight you lost, that is good. But I must suggest adjusting your macros for a healthier alternative. :bigsmile:

If you've found what works for you, great. But not everyone can sustain the same dietary intake. Some people are more carb-sensitive than others. I, too, probably eat around 60% of my calories as fat most of the time.

shar140

http://www.livestrong.com/article/246175-negative-effects-of-a-no-carb-diet/

No one here said NO carb, just low. Also, this is not a scientific study, just an article.

The AHA link referenced does not work.

The BBC News link only studied 19 people for 2 weeks. Of course the man in the study could not run the same daily run, 2 weeks is hardly enough time to fat-adapt his body efficiently. It also does not link to the scientific study, so I have no idea what level of CHO intake they are considering 'low carb'.

The first Mayo Clinic link does not work.

The second Mayo Clinic link does not reference any scientific studies. Their claim: "Low-fiber, high-fat diet. Colon cancer and rectal cancer may be associated with a diet low in fiber and high in fat and calories. Research in this area has had mixed results. Some studies have found an increased risk of colon cancer in people who eat diets high in red meat." has no backing. A diet high in processed carbs can also be low-fiber and high-fat (but bad trans and omega-6 fats). And "red meat" has no definition here; this could be processed hamburgers & hot dogs, which are usually eaten on white bread, served with a side of potatoes fried in vegetable oils high in omega-6 fats. Probably washed down with a soda, high in fructose. They blame it on the "red meat", but correlation does not prove causation. Look at what else was probably eaten with it.

shar140

This. Try cutting out the grains and using sweet potatoes and other tubers if you feel you still need/want the extra carbs. Check out www.marksdailyapple.com and see Mark's abs - and he's in his 50s!!

Any reason you need to keep your fat intake so low??

So no more kashi cereal or oatmeal? :sad: Basically it sounds like my carbs should be almost only coming from vegetables. I was thinking about slowly transitioning that way too. The whole grain carb sources are just much easier for me to consume on the go but ya gotta do what ya gotta do.

I keep my fat low because I'm cutting. I personally didn't realize it was that low. I try to only consume healthy fats. Fat kinda scares me. YEAH BUDDY

It doesn't mean that your only carb sources should only be vegetables; I was just suggesting alternative carb sources that might help. When I eat more carbs (I sometimes carb cycle depending on my activity level), I eat bananas and sweet potatoes, which are convenient for me. I cook the sweet potatoes ahead and bring them to work - sometimes I even eat them cold, for the resistant starch (doesn't affect blood sugar levels as much/as quickly, like a different form of fiber). I'm all about finding what works for a person, personally. I just know grains (even 'whole grains') don't work for my body, so I look for alternatives.

cramernh

Unfortunately where Im stuck at work and am about to begin my shift, I need to put this off to the side now. But, Livestrong.com is not a viable source coming from CBS.

I will be able to provide real medical journal listings, dates, studies later tonight that will counter everything your link provides.

I follow a lower carb (50-70g net) plan for my health reasons. I always find it useful to read other peer-reviewed, medical research and I look forward to seeing what you post later. I'd rather read the sources than some reporter's take on the study, which is usually biased.

Thank you for taking the time to pull together some legitimate information for us!

Its my pleasure!

Ill make sure I indicate those that dont require a medical background to understand the 'language'... it can get 'interesting'... LOL! And of course, I can help decipher anything as well....