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I am contemplating whether to up the stakes a bit and for about a month, try and commit to PCTA (Project Commit to Abs) - note that it's 'commit' rather than 'get'. Abs are so far away still!!! PSFG still remains the primary focus. Anyway, in preparation for thinking about committing to abs (that's a lot of non-concrete outcomes there) - I've been researching diet and what you would have to commit to. I pulled out 'Burn the Fat, Feed the Muscle' by Tom Venuto and he suggests the super-charged way to do this is low carb/high protein for 3 days (macro nutrient profile for total calories to come from 30% carb, 45% - 50% protein and 25% - 20% fat) and then higher carb/higher calorie on the 4th day (50% carb, 30% protein, 20% fat). I was thinking about trying a real diet crackdown for about a month to see what difference it made to results (with still the occasional dinner out or 'fun' meal). The proportions are similar to other diet suggestions I've read...I couldn't even contemplate doing a no carb or one of those scary very low carb diets. I'd kill myself - NO DOUBT ABOUT IT.

I don't do very well on reduced carbs - I'm a carb monster!!! So for the last day or so, I've had excel open (omg, yes, I'm a total dork) and Calorie King open and after a lot of thought and some trial and error, I've managed to put together a 'reduced carb' eating plan that I think I could stick to. I decided to post it here, just to see if anyone was interested and/or what thoughts people had? It's not particularly exciting is it though?

1/2 serving, 2 slices (85g) of Helga's: Bread: Soy & Linseed
2 teaspoon (5g) of Kraft: Peanut Butter: Peanut Butter, Crunchy Light
5 g of Jam & Marmalade: Plum
1 small container (30mL) of Coffee Shop: Espresso, black, no sugar
100 mL of Woolworths: Milk, fresh: Full Cream
100 g of Fish, fresh: Salmon, Atlantic, raw
1 whole medium fruit (18g) of Fruit, fresh: Passionfruit, Purple (Granadilla), raw, edible portion
Meal Total:
Calories = 440, Fat = 20.6g, Saturated Fat = 5.1g, Protein = 30.5g, Carb = 31g, Sugar = 12.2g

Morning Tea
1/4 cup, 160g of Steel cut oats (dried)
1/2 level teaspoon / sachet (4g) of Sugars: White
1 large (50g with shell) (44g) of Eggs: Chicken Egg, whole, raw, fresh, edible portion
1 cup (250mL) of Teas: White w. skim milk (1.5 tablespoon, 30ml), no sugar

100 g of Rice: Rice, Brown, cooked
150 g of Game: Kangaroo, lean, raw
5 g of Oils: Olive
1/2 medium (140g) of Vegetables, fresh: Carrots, raw
1/2 medium (196g) of Vegetables, fresh: Zucchini, raw
1 serving, 1/3 bag (50g) of Woolworths: Salads: Fresh, Baby Spinach, raw, no dressing
1/2 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw
30 g of Fruit, fresh: Avocado, average all types, raw, edible portion
1½ 20 ml of Japanese salad dressing (no oil)
1 scoop of Protein shake AST VP2
200 mL of Dairy Farmers: Milk, fresh: Skim
Meal Total:
Calories = 660, Fat = 12.8g, Saturated Fat = 2.4g, Protein = 72.8g, Carb = 66g, Sugar = 23.6g

Afternoon Tea:
150 g of Ingham: Turkey: Breast Fillet, fresh
200 g of Vegetables, fresh: Cabbage, Green, Savoy, raw
50 g of Pauls: Yoghurt: Natural Set, Light
I'll chop through some fresh mint and add some lemon, salt + pepper. I couldn't be bothered modelling for the calories for this addition.

1/2 medium whole (150g) of Vegetables, fresh: Tomato, ripe, raw
1 serving, 1/3 bag (50g) of Woolworths: Salads: Fresh, Baby Spinach, raw, no dressing
150 g of Ingham: Turkey: Breast Fillet, fresh
15 g of Lucky: Nuts: Pine Nuts
20 g of Fruit, fresh: Avocado, average all types, raw, edible portion
150 g of Vegetables, fresh: Zucchini, raw
Meal Total:
Calories = 353, Fat = 16g, Saturated Fat = 2.2g, Protein = 42.1g, Carb = 14.2g, Sguar = 7.3g

Night-time Shake:
1 scoop of Calcium caseinate

Morning Tea + Afternoon Tea + Night time protein shake totals: Calorites = 612, Fat = 9.1g, Saturated Fat = 2.2g, Protein = 82.6g, Carb = 48.9g, Sugar = 14.4g

Day Total: Calories = 2065, Fat = 58.5g, Saturated Fat = 12g, Protein = 228g, Carb = 160.1g, Sugar = 57.5g

It was so surprisingly difficult - I had to cut out things like banana, apple and carrot to get it under these proportions. I think I could only manage this because I'd still get to have starchy carbs for my 2 morning and lunch meal.

I'm just wondering if I should try it for a little bit to see if it works? I must confess, I feel a little inspired to strip down a little harder just to show my now ex-trainer that I didn't need him. Nothing like spite to help with the progress of PSFG!!! When I get around to finding other combinations that work, I will post up the macros/details for that!!

on 2009-07-19 08:53 am (UTC)
Posted by [identity profile]
Wow, you're so committed! But what about the nutrients in banana, apple and carrot? I can't imagine cutting those things out of my diet, but I don't have your level of self-control.

on 2009-07-19 11:12 am (UTC)
Posted by [identity profile]
yeah, this is why you're meant to do 3 restricted days and 1 normal day. The 1 normal day lets you eat banana, apple and carrot to get the nutrients. I haven't actually done the above yet, I've just been plotting out how the diet would look. When I've built enough days of food, I will probably give it a try, just to see how it goes. It's going to be a bit hard with going to Perth, etc. - but when I'm back for a few weeks, I think I'll give it a go.

Banana just had too many carbs in it. I love microwaving them hot and having it with condensed milk. I don't think condensed milk is on the cards anymore if I do the above!! :D

on 2009-07-20 12:11 am (UTC)
Posted by [identity profile]
oh god, it's so good to know someone is as ocd as me!

(although i am still in my "planning" mode & you're clearly kicking ass with it all!

eversince jillian michaels recommended the 40%C/30%P/30%F breakdown - my excel file is getting loved up with the most RIDICULOUS mealplans.

it's annoying to input it all in the beginning, but i get all the data from - then i use to input unique foods for EVERYTHING (coz i don't trust their standard food list).

it gives you a pie-chart of the breakdown and i LOVE it.

only issue is i'm working with an average of 1350 cals, but she says to cycle the amounts each day (as long as the weekly total adds up) - so my planning is taking FOREVER. stupid 1200 day, then 1350 day, then 1400 *cries*

stupid stupid fat; be grateful you just have to work on PSFG/PCTA!

on 2009-07-20 09:54 am (UTC)
Posted by [identity profile]
hi - long time no see!! :) Didn't realise you were back.

First off - 40/30/30 is quite a common breakdown. I think so long you stick to being strict with your cals though, thatis key.

I will say though that 1200 - 1400 calories a day is NOT a lot at all!! How are you coping with it? Do you feel hungry all the time? Just be careful because if you eat too little, your body will go into starvation mode and won't be able to train hard and build muscle (I've assumed your training though). Do you eat a lot of cabbage? I find that's my saviour - shredded cabbage is volume, fibre and low calories. Mixed with a bit of yoghurt or

on 2009-07-20 09:58 am (UTC)
Posted by [identity profile]
olive oil + lemon juice. One thing I found really useful was I got a bodygem test done at a dietitian. She reported back that I needed 1680 cal if I did NOTHING all day and 2000 cal a day if I want to lose weight and 2500 cal if I wanted to maintain!!

The cycle you're doing is interesting too - the idea of cycling is that it keeps your metabolism firing. I would wonder if the body is sensitive enough to pick up on a 100 - 200 cal cycle. please let me know how you go i love hearing about people's fitness/food adventures.


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