16 weeks : now what ?

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16 weeks : now what ?


My 12 week low carbohydrate experiment evaluation.

What to do subsequent.

Blog time : It’s Sunday, third of May and iv’e simply handed week 16 since i began my low carbohydrate food plan experiment , i used to be going to say that this was week 16 of my 12 week experiment which might solely have made sense to me however hey, you get the gist !

At the top of week 16 then in crude numbers i discover that i’m nearly secure at 15 Kg or 15% down on my internet physique weight, i’m additionally rather a lot leaner across the center the place it actually counts ; as of at the moment right down to a 37 inch waistline and off the best finish of the belt that iv’e owned for greater than 10 years.  That signifies that i’m now the leanest that iv’e ever been throughout that point and one in every of my jobs at the moment is to go discover my leather-based punch and make one other notch in my outdated belt.     I’d prefer to have completed a way more refined set of measurements as a result of proper now i’d actually prefer to know precisely what my physique fats proportion and lean mass is in order that i’ve a brand new baseline : and sure i do know i didn’t do this at the beginning, ought to have completed, simply as i ought to have completed a earlier than and after {photograph} to file my progress.

What i can say is that i look rather a lot completely different though i don’t discover the gradual change daily ; funnily the primary change that i can see and do discover is that my ‘houseman’s’ vein (cephalic vein) is rather more distinguished and that i can now simply palpate that every one the best way as much as the massive brachial vein inside my elbow.  What which means is that iv’e misplaced sufficient peripheral fats now for my main floor veins to be seen however iv’e additionally misplaced sufficient fats to have a wobbly stomach the place numerous fats was….hopefully that can begin to disappear over time now.

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What i did : first, second and third.

First.

While there are people who disagree with the entire low-carb/ketogenic food plan thought no person appears to have an argument for not simply eliminating the sugar and the excessive carbohydrate/fats mixed extremely processed meals….in order that’s all i did within the first week or so.  That was an enormous change in itself as a result of it meant consuming nearly nothing of what i used to eat numerous, actually with the biscuits, truffles, bread , pasta and such like all gone, all i used to be consuming in that first week was numerous bacon and eggs and many rooster with salads. I did have a tough first week when i crashed into ketosis and it took me some time to virtually work out a brand new on a regular basis ‘food plan’ however by week three i used to be consuming properly and actually having fun with my meals once more.  I feel that my urge for food and style utterly reset in these first few weeks as more often than not i simply wasn’t experiencing any starvation till late within the day and when i ate one thing candy it was nearly too candy.

Second.

What i hadn’t deliberate was the second change i made which simply occurred however which labored out utterly by probability and is now my on a regular basis routine : that’s that i began consuming to an intermittent fasting (IF) time-frame almost on daily basis, in my case solely consuming inside an eight hour window and never consuming in any respect for the opposite 16 hours of the day.  Just for the sake of experiment iv’e completed a couple of 24 hour fasts however all that actually means is just consuming as soon as per day and that appears to be an efficient method of beginning the week ‘lean’ or compensating for an over-carbed day similar to my birthday when i had a number of high-carb meals all in the identical day.    Iv’e slipped a bit with the low-carb and IF  a bit through the latter a part of April however primarily as a result of i ramped up my train routine rather a lot so…

Third.

Exercise : from day one i launched day by day train again into my day by day routine, at first that was simply an hour or so stroll across the native woods however in week 2 i re-introduced one physique weight train (press-ups) : on the primary day i struggled by way of 10, the subsequent day 20 after which i doubled it on daily basis till i might do 100 a day on daily basis after which i began including different strikes.    For the primary few weeks i simply went for ‘gentle’ workouts however at excessive quantity : 1100 press-ups in per week for some time and slowly including in chin-ups after which barbell squats with my hand-crafted squat cage.  Chin-ups at all times have been on of my weakest workouts at the same time as a climber ; now, with doing them day on day , i can crank out 5 as a set each set and often do 10 units in a exercise session.  Just for ‘enjoyable’ final week i attempted some ‘failure’ units and managed to heave my chin over the bar eight occasions in a row….that’s a life first !.

For the final four weeks iv’e modified as much as a extra power based mostly routine which iv’e primarily based mostly on Mark Rippetoe’s  ‘beginning power’ weights routine : primarily what i used to be aiming for was 5 days per week of 5 workouts at 5 units of 5 reps.  It didn’t fairly work out that method as a result of i solely have the one barbell and might’t simply swap say from squats to deadlifts or army press throughout a exercise so the periods tended to be organised round one principal free weights transfer and both three or four accent workouts similar to press-ups, chins and dips.  This week i dropped to simply three periods however made them right into a 6 train exercise completed as 2 teams so the primary group could be barbell squats + chins + decline press-ups after which i’d transfer the bar and do deadlifts+ chins + dips as a second group.   Remember that i do the weights after iv’e already completed my stroll which at all times features a heavy carry ‘rucking’ session and hill work so the entire routine takes an hour and a half and that i often have my breakfast after that.

I feel what which means physiologically is that i’m going into my train in a glycogen debt even earlier than i begin the weights routine and it ought to imply that i’ve excessive insulin sensitivity when i’ve my publish exercise breakfast meal….it’s due to that that iv’e been having an even bigger publish exercise breakfast and why iv’e felt the necessity for a better carbohydrate meal on the finish of the week.

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My ideas.

In this publish i needed to place throughout a structured account of what iv’e completed, the teachings iv’e discovered from it and likewise write my very own critique of the entire experiment so far.  When i set out to do that one in every of my early concepts was within the type of ‘citizen science’ ; to do that as an N = 1 experiment, thus one topic (me) one set of identified issues (weight problems, hypertension, arthritic ache and so forth) and one experimental change (from normal/excessive carb) to low carb/ketogenic food plan.    I’ll level out, earlier than my traditional supply of criticism does, that iv’e invalidated the experiment proper at the beginning by making three modifications, thus food plan, consuming sample (IF) and naturally a tough train routine.

In different folks’s science that iv’e watched and browse, my very own outcomes might simply be ascribed to food plan, or intermittent fasting or train or equally any mixture of two or three of these elements as every of them has been championed by someone else because the one factor that has labored for them.  Thus Gary Taubes believes that eliminating the sugar, one other science presenter (Zoe Harcombe) says it’s the entire carbohydrates, one other one says it’s that plus the polyunsaturated fat ; then we’ve Dr Jason Fung who champions actual meals plus intermittent fasting after which there’s the entire train crowd and gym-bunny make-over guru’s who say that it’s the train and food plan as in ‘eat much less/do extra’.

In my case i can solely report truthfully what i’ve completed, and a vital level i’ve to make to my traditional damaging responder is that ‘iv’e completed the work’ : i recognised my issues, took on the duty for coping with them , did the food plan and it was me that’s been getting beneath the barbell and pushing….that and the 1000 Kg or so of moist deadfall firewood that iv’e sweated and grunted beneath on my model of heartbreak hill.  My one principal supply of negativity has been what i can solely name simply a lot ‘Crab Bucket’, because the late Terry Pratchett would name it….simply envy and resentment that iv’e completed the work and turned issues round so far.

Mostly although iv’e acquired lots of encouragement and that i’m very grateful for that.

What and the place subsequent although.

Today is the day of the week when i are likely to cook dinner us each as finest a deal with and reset meal as i can, at the moment that’s going to be a Ramsay impressed center japanese lamb dish : i took a break simply now to get that marinated and into the oven.  Today can be the day of the week when i do the planning for the week forward ; what i’m going to do with my food plan, when i’d quick, what train i’m going to do and what targets i’m going to set.

This week i’m stripping again to an earlier model of my food plan once more , extra just like the very low carb induction that i did on the very starting , i’m liking the longer exercises that i did this final week and that i’ll proceed with that as i appear to be making progress with my weights and the standard of my train.

So i’m planning a tougher and leaner ‘peak’ month, i’d prefer to get my weight properly beneath 84 Kg so i’m going to say 82 as a goal and with that i need to get beneath a 36″ waist.  This week iv’e already discovered and lopped my deadfall….about 120 Kg to ‘ruck’ house and my new barbell plates have arrived so i can go up incrementally on my squats and deadlift.  This will probably be very small beer to anybody who does weights critically however my objective is 55 Kg on the squat and 100 Kg on the deadlift by the top of the month…..that is all simply regular planning although.

Long time period….

The downside and problem is methods to hold the (fats) weight off and the lean mass on over the long run as we all know that with typical food plan and train regimes some 99% of individuals simply put the burden again on and extra quickly after stopping train.  What we all know now within the real science is that everybody who goes onto calorie restriction weight-reduction plan simply slows down their metabolic fee to match their caloric enter they usually lose muscle mass.  The solely group that don’t are the low-carb dieters who do resistance train so the long run answer is to eat properly within the low carb method, and that i benefit from the meals in order that’s fantastic, then do the train and weights appear to swimsuit me significantly better than operating in order that’s fantastic too.    The bigger query for me now could be whether or not to simply settle for that my long run ‘life-style’ (horrible expression) is the LCHF food plan and a number of other periods per week beneath the barbell or whether or not now i ought to ‘do one thing helpful’ with my new discovered well being and power.

I’ve been eager about some long run objectives, a bucket record for those who like, earlier than my new knee inevitably packs up : with my weight properly down i might think about a great lengthy hike once more so iv’e been eager about which one to do, additionally iv’e been eager about a a lot tougher challenge that may contain small boat seamanship, even been eager about going climbing once more only for the enjoyment of it and the health that it each wants and offers again.   If this lockdown eases i’m going to look into one of many actual combating arts ; perhaps Krav Maga or Brazilian Jiu Jitsu , as soon as once more each requiring excessive health and resilience however equally giving each of these issues again as advantages.

To end this publish i’d similar to to thank the members of my FB keto web page for his or her type phrases, ditto the P2S neighborhood and most of all my accomplice who has inspired me all the best way alongside my journey thus far.

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