Fat loss check-in

I’ve been at just under 90kg (~197 lbs) for a few days now. Even though my SIX PACK ABS aren’t popping through yet (ha!) I don’t *feel* any lighter, but I guess I’ve been doing something right, because even though I have one or two (or three) cheat meals nearly every weekend I’m maintaining my weight, which is fantastic. A couple of years ago I thought I’d never break through the 210 lb mark, and after I started Atkins I was quickly down to 205, then eventually 200.

My goal for this year was to lose 30 lbs and I’m halfway there. At the rate I’m going I probably won’t lose all 30 lbs, realistically, but if I can lose another 5 or 10 lbs in the next few months I’ll be very, very happy. I’ve taken up mountain biking again this summer and hopefully I can keep up cycling in the evenings when I get home, or if I can’t be bothered do indoor exercises with the kettlebells and stuff I have already.

I can do it, I know I can, it’ll just take a bit more work and time.

First – actually second! – weight target hit

First full day of Atkins and I’m below 200 lbs for the first time since the late 90’s or early 2000’s. 90.6kg = 199.3 lbs

So this is my second, maybe my third weight goal achieved on my way to 180 lbs. When I started the year I was about 210 or so, then I wavered a bit and went up to 215, so in May my first goal was to get past 210 because that seemed to be a ‘wall’ that I couldn’t get past for very long before. With 210 out of the way I set my sights on 205, then 200.

I was headed there anyway at some point (see the chart below) so I can’t put all the praise on the new diet – plus I did some mountain biking yesterday – but it’s helping me get past this no-exercise plateau.

Now that I’m biking again I’ll get back into weightlifting, which will just accelerate the weight loss.

If anyone is curious about the New Atkins, New You diet plan, it’s all on their website at www.atkins.com, and the book itself is only £4 on Amazon. Here’s the new plan in a nutshell (this is all on their website, the book has a lot of background but if you want to jump right in the full program is on the site):

Overview, Tips and Quick Start Guide, 53-page Carb Counter, Meal Planner

Induction
Acceptable Foods List (with Net Carbs count)
Reduce your carbohydrate intake to 20g Net Carbs per day. Salad greens and non-starchy vegetables should make up around 12 grams of Net Carbs per day. Stay on for 2 weeks, but you can stay on for longer.

Phase 2 is Ongoing Weight Loss or OWL
Acceptable Foods List (with Net Carbs count)
Start with 25 grams of Net Carbs per day. Each week, increase daily Net Carbs by 5 grams. Stay on OWL until you are within 10 lbs of your goal, then move to Pre-Maintenance.

Phase 3 is Pre-Maintenance
Acceptable Foods List (with Net Carbs count)
Net Carbs during this phase: Each week, increase daily Net Carbs by 10 grams
If you stall, drop back 10 grams of Net Carbs to find the number of carbs your body is best tuned for. You’ll end up around 60-100g of carbs per day. Once you’ve been at your goal weight for a month, move on to Lifetime Maintenance.

phase 4 is Lifetime Maintenance
Stick to the number of carbs you found in phase 3 (about 120g per day), they call this ACE or Atkins Carbohydrate Equilibrium – this should allow you to eat the foods you like and stay within 3-5 lbs of your target weight.

Starting Atkins properly this week

I’ve been in a bit of a stall, weight-wise, probably because I’m on ‘pause’ with my workouts for a while, and I’ve had a couple extra cheat meals than I really should have in the past couple of weeks.

Still – I’ve lost about 15 pounds and 1.5 inches off my waist, so it’s not all bad.

Recently I got the latest Atkins diet book, just published about a month ago, so I’m going to start the first phase of that, ominously called ‘Induction’. whoooooooOOOoooo…

Anyway, it’ll involve me eating a bit less than I eat now, but not in volume (there’s no calorie counting, thankfully) – still lots of meat and the newer Atkins plans include vegetables for your healthy 5 a day – it’s just a lot stricter than I have been for myself, but it only lasts for 2 weeks, or longer if you want the weight to drop off faster. I was going to start with the second phase of Ongoing Weight Loss (comically called ‘OWL’ for short), but I figure I’ve come this far, I may as well see what the full plan will do for me.