Posts Tagged ‘alternate day diet’

Well my first two weeks are almost up.  I am definitely happy with the results!  After 13 days I have dropped from 191 to 184 pounds.  My arms, leg, shoulder, etc. measures have stayed the same so I am confident I’ve lost very little, if any muscle mass.  My waist measure has dropped from 38+ inches to 36.5 inches (2 inches!).  My old shorts finally fit again and my old t-shirts no longer make me look like a pork roast wrapped in kitchen twine.  I will probably post some pictures in a couple of weeks or whenever I get back down to 170 (whichever comes first).

How do I feel?  I feel healthy, happy, and a lot more energetic.  I was really worried about fast days going into this program, but I was shocked how easy they could be with the right kind of foods and fiber available throughout the day (miso soup is awesome!).  On my fast days I am incredibly productive as I have both increased energy AND I can spend the time I would normally spend prepping meals getting work done. Also, my workouts on my up days feel like someone flipped a “turbo charge” button to the on position.  I wear myself out during workouts, but after I feel energized and refreshed.  I also am recovering more quickly from exercise, and for the first time I’ve been able to do well on a split schedule workout routine (A.M. and P.M. workouts on the same day, three times a week).

What’s next?  Well I can keep going with my down days at 500 calories, or I can move up to a maintenance regimen where my down days would allow me to eat 50-70% of my required caloric intake.  I will make that decision tomorrow.  I am leaning toward staying with 500 calorie down days, but incorporating one “moderate” day of 50-70% caloric intake (probably Saturday).

I will probably post a break down of a ridiculous hit piece the (UK) Guardian  put out not-so-long ago about the Alternate Day Diet.  Needless to say it was a piece of journalistic trash that I wouldn’t even dignify by saying it was of a sufficient level of quality to be used as toilet paper.

Well, with my less than encouraging cholesterol numbers I am even more hopeful that this diet will be even haf as good as I’ve heard from others who tried it out.  I’ve been working hard to stick within 400-500 calories on my down days, and thus far I haven’t had any problems with that.  I even joined my family at the local pizzeria on one of my down days, and the temptation was pretty minimal (I did have a delicious, but expensive, One of a Kind bar to eat thought).  The down day is a lot easier to do than I expected, and easier than other diets I’ve tried in the past.  Because the calories I consume are so minimal on a down day I don’t have to worry about packing 5-6 meals/shakes when I am out for the day.  A definite pus!

Although my first week weigh-in won’t be until this Friday, the numbers I saw on the scale the last few days were encouraging.   Of greater importance, I’ve already dropped 1/2 an inch from my waist.

My schedule is pretty straight forward.  I alternate up days and down days.  On down days I either walk or do grip training workouts.   On my up days I eat like a horse (but 90% healthy food) and workout once in the morning and once at night.   Today I completed an outdoor H.I.T. workout:

  • Heavy Bag training (30 seconds action/50 seconds rest) (I knocked these all out in a row since the gloves can be annoying when I am doing other exercises and it is a pain to take them on and off).
  • Then I did the following exercises: Sledgehammer training (right and left side; alternated between two- and one-arm), Roman sit-ups, medicine ball slam, and jump rope.
  • Circuit 1, 2, and 3 I did 30 seconds action @ 70% intensity with 50 seconds rest in between
  • Circuit 4 and 5 I did 15 seconds action at 90-100% intensity with 30 seconds rest
  • The final circuit I did one minute of 50-60% intensity with 1 minute of rest in between.
  • Total Time: 38 minutes
  • Total Exercise Time minus rest: 16 minutes

Over the next few weeks I will be limiting rest time between sets and extending the time during each exercise.  I look forward to seeing what my cholesterol numbers look like in a month or two.

Yesterday was a pretty good up day.  I had plenty of energy, ate quite a few good meals, and ended the day with a nice sized scoop of coconut cookie ice cream.  Perhaps the best part of the day was my morning exercise session.  After my wife left for school I put on my running shoes, grabbed my stop watch and some water and headed outside.  I got through 20 minutes of sprint training (not including warm-up and cool-down).  I did about 10-20 seconds of sprinting with about 40-60 seconds of rest in between (rest was dictated by how long it took my pulse to fall back below 130bpm).

My nutritional intake for the day:

  • Pre-workout: Protein shake and apple
  • Breakfast: 4 eggs and whole wheat toast with jam
  • Snack: Protein Shake
  • Lunch: Steak and greens
  • Snack: Walnuts, shredded coconut, and 70% dark chocolate
  • Dinner: Grilled chicken, chickpeas, and pasta with garlic olive oil sauce
  • Snack: Coconut cookie ice cream

I am working my way through my second day of the Alternate Day Diet.  I wouldn’t call it working though since today has been a breeze.  You see, today is my up day.  I can eat whatever I want whenever I want.  I have chosen to stick with healthy foods, but I am consciously ignoring calories today.  You heard that right, I am completely ignoring calories.  I don’t have to count them at all!  Heck I just baked (although as easy as it was to make I can hardly call it baking) some muffins and had a few.

[Easiest Muffin Recipe EVER: 1 box of devil’s food cake mix, 1 15 oz. can of 100% pure pumpkin (no added sugar).  Mix.  Bake.  Eat.  Told you it was easy.]

And although I knew today would be easy, I didn’t expect yesterday to go as well as it did.  Heck, the book claims the first day should be the hardest.   I didn’t find it all that hard.  I did my best to fit a lot of food into the allotted 500 calories.  It worked out to:

  • Breakfast: Nothing (fasting for blood test)
  • Snack: Nothing (still fasting)
  • Lunch: 24 hour protein shake (120 calories)
  • Snack: Miso Soup (35 calories)
  • Dinner: A bean and lentil in tomato based soup with Miso soup on the side (extra seaweed added in), and a mini cucumber.   (165 calories)
  • Snack: Protein shake (120 calories)
  • Overall 15 cups of water

Not bad and NO major hunger difficulties to report.

Today (my “up day”) I had:

  • Breakfast: Kashi Honey Almond Flax Crunch, unsweetened shredded coconut, and 1/2 a serving of 70% dark chocolate (more…)