To complement this meal plan was a very intense workout plan…6 super long workouts varying in tempo and with little rest in between exercises.
The only added supplement to this program was L-carnitine, to start the fat burning and leaning out process.
Thanks for reading, feel free to leave me any feedback either here or on any of my social media sites, I love hearing from you! Dukan is somewhat of a modified Atkins diet, where you eliminate a lot of carbs and sugar in your diet.
It's basically split into 4 phases, where a lot of protein and carbs are incorporated in your diet. If you want to read more about it you can either google 'dukan diet' or read about the phases here.
I just finished a week of Phase 1, where you're heavily loaded only on lean protein and water. I know a lot of people will roll eyes and say 'Fad Diets Don't Work girl!' but even the 'conventional' diet won't work if you're not in the right mind set.
My biggest problem is (1) too much sweets - i have the biggest sweet tooth in the world, period, (2) too much eat outs - foods that are heavily loaded with butter and cheese, (3) no working out whatsoever - i somehow managed to eliminate working out from my life entirely and (4) soda. Once I had a sad 2 piece fish dish (with salad, bread and rice taken out) that came out as 15 dollars for lunch. I didn't go to the gym, but deliberately moved around to fulfill the 20 mins of light exercising. Oh, here's the daily stretching I'm going to start tomorrow (sorry it's in Korean - I love workout videos :p). And again, after reviewing my new meal plan more carefully, I questioned my trainer just to make sure, I had NO real carbs in my new meal plan, another first, I’ve always had carbs!
If you’re eating a good macro split of everything else and eating nutritious foods, it’s actually fine. 1 actual full leg day (lots of 1 leg exercises-ouch!) with a leg exercise or two thrown into the other workouts, abs in each workout (except the leg day) and a bit of conditioning worked in as well. I wanted to start on Sunday, but had a department happy hour scheduled for Monday so ended up starting on Tuesday October 15th.
Well, duh, losing weight - seems like a pretty simple answer, but other than that, why would you want to do this diet? Aging ain't helping either since the rate of gaining weight seems to get faster by the year.
I managed to continue with business lunches and social activities by ordering fish and ditching all the sides that it came with. When we had a birthday party at the office, I picked up a piece of cake without thinking and had to put it back down. A night out with friends, another friend's weekend visit, co-workers happy hour, department meeting, someone's birthday party..


Someone gave me a chocolate bar and I had to spit it out after realizing that I was on a diet.
This time, at 11 weeks out, I had no carbs at all, there were carbs in the foods I was eating but none of the usual starches such as sweet potatoes, oats, or brown rice.
The reason for the leg assault, to grow my quads…my legs are amazing but when I lean out I lean out so they need to be bigger for when I started cutting, plus they gotta catch up to my massive my calves! And after weekly cheating in the offseason and some extra cheats during the holidays, I cut cheats to an “as needed” basis and didn’t cheat until 2 weeks into this plan. The only sad part is, I feel like I'm paying so much for food since I'm only asking for the fish with no sauce or sides when I'm eating out. But, I guess that is one of the many sacrifices I have to make in order to get back in shape. When you're thinking of everything that's going in your body, you'll be surprised at how many unnecessary stuff you put in without even thinking! Probably not, since drastically cutting carbs could mess with your insulin levels & most people do need carbs.
I was down 2lbs and was sitting pretty at 111lbs, I didn’t feel the need for another assessment yet and I only check the scale when I feel a difference in my physique.
But in my case, this was only for 4 weeks and I was following a meal plan designed by a certified professional, it didn’t affect me much and I didn’t feel run down or hungry. 2lbs doesn’t sound like alot but as I’ve mentioned before, it makes a difference on a smaller frame like mine. And since I was such a big mouth about it, I feel like I HAVE to somewhat succeed to prove a point. As with all my programs, this carbless one lasted 4 weeks and I have since started a new plan, again something different from last contest prep, I’m about 1 week into it so stay tuned for that posting!
Many have the same information and ground rules, although each site will tweak the concept for what works for THEM. The only time I had carbs was after my first boot camp session with him, it was an intense workout so it was much needed and warranted! The basic principles are to combine a restricted calorie diet, aiming for weight (fat) loss, with a high protein diet, to maintain and build muscle mass.
This ensures that your body is always kept guessing and optimises your fat burning and muscle building.
This was because it works with my training much better than a random cycle, because I like to train on the same days each week.
I know that it is the only way you can truly lose weight extremely fast and get to the holy grail of 4% body fat, but I am not a bodybuilder and within my current lifestyle I often don’t have time to fit in any more exercise than my lifting splits above. They take priority.However, what this does mean is that this whole experiment will be a true test of the effect that diet alone has on your body shape. I may also alter my training days to coincide with a 3 or 4 day cycle for the same reasons, such is the beauty of the diet plan.Personal Daily LimitsIn terms of where I have set my personal carbohydrate and protein limits for each type of day, it is all relevant to my starting weight and basal metabolic rate (BMR).


I then utilised the Harris Benedict Formula to determine my true daily BMR based on how much exercise I do a week. Some encourage more carbs, some encourage less protein and the calorie total is simply based on the fact that we do need a percentage reduction from my BMR in order to lose weight and expend more calories overall than we are consuming.All these figures are subject to change based on how the diet is going and my body is responding. As Maximuscle are sponsoring the project, they are providing us with the right supplements in order to help achieve our goals. Fast acting whey protein, BCAAs and a whole host of other ingredients should help ensure I keep as much muscle mass as possible. They are packed full of high quality carbohydrates and calories, so they are strictly for use on high carb days, but also contain 22g of protein per bar AND a healthy dose of CLAs and creatine.
The casein ensures the nutrients within the shake are released slowly over time, almost like drip feeding your muscles consistently. As you can imagine, this is great during the night when your body grows the most and you are in starvation mode. I wanted to try Thermobol as I have always heard good reviews about it from magazines, friends and the like. I am not expecting miracles, but I am hoping the blend will help increase my fat burning potential and I will even be able use them just before training as a type of pre-workout pill (due to it containing caffeine amongst other things). The only days where I felt I could eat more food were the no carb days, and generally my work kept me busy enough that it was a non-issue. That is one way that a cycling program such as this can help you stick to the diet.On low (200g of carbs) and high (300-350g of carbs) I actually felt full most of the time. I’ve been training 4 years but the diet has always let me down so hopefully this will change that!Could you list a few other foods you ate a lot of during the program which are not listed in the article if there were any please? Great article.I’ve calculated both my protein and varying carb levels based on my bodyweight in pounds but how do I work out my daily fat allowance?Also, on low and no carb days, should I be increasing my Protein and fat intake to compensate for the lack of carbs and always hit my recommended calories ?
Just had a question around your level of carbs – in the article you have low days as no more than 95g. However given that I am a dad of two boys, busy at work, frequent traveler and married to a Greek who loves food, how do you see life post-diet? Given my personal circumstances I would probably find it difficult maintaining the regime as my lifestyle.
I’m following your diet and work out routin, but I can’t see any where your abs exersice!
My chest and arms are much better now, but still I’m suffering with my mid section, so can you please advise what should I do?



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