The atkins diet

[Plataeu]

Anyone tried this? I am considering running it to decrease some bodyfat, I would ideally like to get down to about 170, I'm 183 at the moment, I'd really like to cut down before summer but I know that's going to be virtually impossible seeing it's already May!

What are your experiences with it?

 

[Built]

You're not fat enough for it lol!

I started with Atkins, when I was a fat middle-aged jogger. It worked for what I needed it for, and it was easy as stink, but it only got me from "obese" (170 lbs, 40% bodyfat) to "no longer overweight". It didn't get me lean.

I would suggest Lyle McDonald's Rapid Fat Loss (AKA PSMF). Google bodyrecomposition, you'll find his books.

 

[Plataeu]

Thanks for the feedback.

I stand at only 5'7", so I'm a bit overweight. Three years ago I was 130, I did a "dirty bulk" (shame shame) and ended up increasing my bodyfat% pretty high, I'll update with a recent pic of myself and perhaps someone in here can try to tell me what bodyfat I look like.

There I am, in that picture I was probably 185. I think my bodyfat% may be about 22%.

 

[Built]

You are what Lyle would call a category II dieter. One five hour refeed a week, full diet break every 2-6 weeks, one cheat meal a week.

 

[Built]

http://www.ironmagazineforums.com/d...onald-rapid-fatloss-handbook.html#post1880009

 

[Plataeu]

Thanks for the link.

Does 22% bodyfat seem about right?

But aren't you only suppose to consume 1g of protein per kg of bodyweight? I read that 1.2g per kg is the most you should have because the rest is used as energy?

 

[Built]

Yeah, I've read that.

Lyle begs to differ.

Read the book.

 

[Plataeu]

I've always disagreed with the 1g per 1kg of bodyweight thing personally, I always felt that I personally needed more. That's only like half of what you weigh.


Lyle seems to have interesting views, I would definitely want to have a look at his / her book.

 

[Built]

It doesn't consider athletes. It also doesn't consider the oxidative stress of dieting, and of ensuring a nitrogen-positive state throughout. It further doesn't consider the enhanced postprandial satiety that protein can bring, particularly to the obese.

If I don't eat at least 200g protein daily, I'm chewing my arm off.

You could just re-jig the numbers and use this setup. This was based on 190 lbs lean mass.

Okay, so you're abouy 22% bodyfat, making you a nice juicy category II dieter. Your protein, set at 1.25g/lb lean mass because you lift, puts you at a dietary intake of about 240g daily. Add another 200 or so tag-along calories from veggies and the minimum caloric intake for you will be around 1200 a day. You are allowed to go higher, okay? 1200 set up like this is the lowest you could run without undue risk to your lean mass.

You will take one free meal a week - if you feel you must - and one 5-hour refeed a week.

I'd set up the carbup day to have 380g protein, 60g of fat and between 300 and 600g of carbohydrate, depending on your desire, need, and comfort. This puts your refeed calories between about 3200 and about 4400 calories for that day. Drink a whey shake and eat a couple of pieces of fruit, and an hour later, perform a tension workout* before the refeed, and remain moderately active during the carbup to enhance reglycogenation. Load creatine during this time, it will also assist in reglycogenation, as will shots of ordinary vinegar. I alternate between vinegar and creatine every hour when I do my refeeds, but I'm category I and my refeeds are about 36 hours long.

You will train twice a week, full body, low rep - my preference is to train every third day, as follows:

PSMF workout 1
Push press 3 x 5-8
Chins 3 x 5-8
Squats 3 x 5-8

PSMF workout 2
Bench 3 x 5-8
Deads 3 x 5-8
T-bars 3 x 5-8

Optional: Moderate-intensity cardio, 30-45 minutes 4-7 times a week as required for appetite suppression.

Optional: Intervals, if performed; 45-60 second range with rest periods equal or double (45-120 seconds) and do 4-5 repeats a maximum of twice per week.

Optional: consume 5g glucose 10 minutes pre-workout, plus 15-30g glucose and 15g whey protein sipped during/after the workout to protect LBM.

Supplements:
1g potassium
1g calcium
500mg magnesium
10g fish oil
Multi
1g vitamin C

For carbups: creatine (I load 20g during a carbup)
(Note: salt your food normally)

This jive with your interpretation?


My tension workout:*
Tension Workout Back to UD2.0 Sheet
Movement Reps Rest
Squats 8-12 75
Leg extensions 8-12 75
RDLs 8-12 75
SHELC 8-12 75
Arnies 8-12 75
Lat pulldowns 8-12 75
Rows 8-12 75
Incline bench 8-12 75
Bis 8-12 75
Tris 8-12 75
Do 2 sets of each, do 'em as pairs if desired.

 

[Plataeu]

That's exactly what my thoughts were. A person that doesn't train getting 1g per kg of bodyweight. A person that trains, IMO, should consume as much protein as possible.

I'll google some of the stuff you brought up, thanks again for the information.

 

[Built]

N/P

Good luck.