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10.04.2014
Research shows that low carbohydrate diets are very effective for short term weight loss – a diet of grilled fish or meat together with lots of leafy vegetables can very quickly ‘melt’ away surplus kilos.  What happens, though, if you are a vegetarian?  Is it still possible to follow a low carb diet plan for vegetarian while respecting the principles of a vegetarian diet?
Protein shakes are an obvious choice for breakfast  and delicious protein rich smoothies can be made by blending protein powder, milk, frozen fruit and nut butters.   Lunch and supper can be based around vegetables supplemented with a variety of vegetable proteins, while aiming to keep the carbohydrate content as low as possible. Charlotte Debeugny is a bilingual UK Registered Nutritionist and published author working in medical centres in and around Paris. I’m still thinking of becoming a vegetarian, even though I’m not eating meat so often its still a hard decision to say NO forever!
TweetThis is the story of how I was able to gain muscle, and some fat, in one month with a minimum of working out and a maximum of eating. I’ve been a fan of Tim Ferriss for a while and was excited to get his latest book The Four Hour Body as a Christmas gift. I was only going to allocate one month to the muscle building program because I was already behind on the cycling plan. I used the exact progressive spacing of workouts in the book, and the rest periods between exercises during a workout. The diet, supplement, protein plan was getting complicated so I made a couple charts to reference throughout the day. Tim Ferriss would not approve of the Tanita body fat scale as a way to measure body fat percentage.
I believe that to be true because at my largest my waist grew over one inch, and as I mentioned I started out soft in the first place.
The good news is the muscle gains have remained and my gut is almost back to where it was when I started. The number one mistake I made, that I’m aware of, is performing the reps too quickly.
Now I use the Flip to record everything, and a big clock on the wall to help count the seconds. In The Four Hour Body Ferriss says to avoid artificial sweeteners like acesulfame potassium and sucralose, both of which are in NO Xplode and most protein powders.
There’s a lot of focus these days on the Paleo Diet – essentially eat what the cavemen (hunter-gatherers) ate. But if you really want to embrace the Paleo lifestyle, than I think we should have a Paleo Exercise Plan (trademark Ariana Dane, 2014 – wink).


Try spending just one weekend day outdoors pretending you’re a hunting paleoperson (yes I made that word up).
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My time, brain space, and money budgets were somewhat limited but was able to get three of the four before I started the protocol.
The deadlift is such a total body exertion that I was never sure if I was achieving a proper failure. There are various rules of thumb for how much protein you need, Tim has his more precise calculation, but I made sure I was getting at least one gram of protein per pound of body weight. To be honest, I think it’s bogus too, but the closest Bodpod to Asheville is few hours away. I’m doing a consolidated workout just once per week now for maintenance and a whole lot of cycling training. In fact Ferriss suggests trying to lean out some before starting because most people are going to put on some fat.
Now it's about new music, old records, live shows, stories, memorabilia, garage band demos, anything and everything else related to music. As you all should know about me by now, I do not use the word diet as it implies temporary. The premise being that you are physically on the move 8-10 hours a day, not exercising, but physically taxing and challenging your body. Between the berries you’ll forage for and the dried meat you’ll carry for sustenance, along with the major calorie expulsion of rarely sitting until sundown, you’ll get lean very quickly.  Maybe I should offer a weekend boot camp (sans boots as they were all barefoot), where you’ll sleep soundly on the floor of a cave after a long day (up at sunrise) of hunting and gathering. Once again I am irritated by fads that manipulate people who are desperate to change their bodies into subscribing to something that ultimately they cannot sustain.
Eat lean, clean and consistent (5-6 times a day, lean proteins, green and colorful veggies, small amounts of fruits and whole grains, little to no dairy) while moving your body when ever possible. In contrast, an average serving of 100g cooked lentils contains 20g of carbohydrate and if you add in a serving of rice, you can easily consume 50g of carbohydrate during one meal! I’m a classic ectomorph, just over six feet tall and weighing between 155-160 since high school.
In the Geek to Freak he mentions NO-Xplode so I bought some of that too, only using it before workouts.


All that said, I do think that about half of my weight gain, almost 10 pounds, maybe a little more was muscle. The Slow-Carb Diet does not work at all for cycling so I’m back to eating a wide range of carbs before, during, and after training rides. You may also have heard me issuing slight criticism over the “Paleo Diet” as I see many pinned recipes on pinterest being for “paleo cookies or desserts.” Hate to break it to you, but the aforementioned cro-Magnons did NOT eat chocolate (or bacon which seems to be on a lot of Paleo meal plans).
I call it the “21st Century Human-Being Lifestyle.” If there’s something you really want (like a cookie) have one, but don’t go to all the trouble to make it Paleo, just have ONE wonderful Nestles Tollhouse cookie and move on.
This is how to be healthy and happy and not beholden to a trend that next year will be discarded for the newer, fresher, equally more ridiculous fad.  Okay I’m getting off my soapbox now, but not before I do 25 step ups! I had committed to getting back into cycling shape this year, but decided to give Occam’s Protocol a shot before piling on the miles and hours of bike training. Finally, I took everything I could digest and understand from those sources and came up with a plan. What I mean is, even though my legs could probably crank out a few more reps, my form would start to fall apart, my back would round, I couldn’t get enough oxygen, etc. To help keep on track I took pics of everything that went into my body for the first couple weeks. By March 5 I was essentially done, but did one more of each workout before completely changing my program to focus on cycling. I decided to use my Flip camera to record lifts mostly because I wanted to focus on form and not counting reps. Mostly because I bike much less, lift three times a week, and have a good coach programming my workouts.
Those hunter-gatherers were not sitting in a car or at a desk for hours a day, they were hiking, climbing, sneaking, stretching, throwing, beating, carrying and cooking.
I decided to try Occam’s Protocol, the rapid muscle-gaining program in the book, to see if I could overcome my genetic predisposition to skinniness. What I discovered was that I was moving the weight way too fast, especially in the early reps.



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