High protein low fat low carb diet plan 800,fat burning clean eating,low carb no sugar high protein diet recipes indian - New On 2016

18.02.2016
Let's face it, there is no quick fix, easy answer, magic pill, short cut, cleanse, juice diet, low carb, high carb, low fat, high fat, no carb, high protein, Hollywood magic that will get you in shape and keep you in shape. Initial body composition and follow-up to determine your current body mass, lean mass and body fat; your caloric needs to reach your goal, and of course,  at the end, how much you have transformed!
In order to maintain my current I typically eat somewhere between 2,400 – 2,600 calories per day.
My injury prevented me from doing my normal kind of weight lifting routine, however in some evenings I would do some stretching and bodyweight exercises. Throughout the week I was very strict with my diet, however at the weekends anything was back on the menu. I also kept track of my body measurements, with the biggest change happening at my waist which has reduced by 3.5cm so far. The final thing I noticed was that I had a really productive week at work, and this is perhaps largely because my energy levels remained high. Most of the weight lost will probably just be water, but I look better for it and I feel much healthier. Although I don’t feel that my energy levels are that much greater, I do feel like I have more mental clarity, and that my energy levels are more consistent.
I’m hoping that due to my high protein intake and the small amount of bodyweight exercises I performed that I will have preserved most of my muscle mass. Sorry to burst your bubble but if you want to look good 365 days a year, you need and must have dedication, commitment, stable nutrition, appropriate exercise and lifestyle changes! But ever the optimist, I try to seek the positive in everything and I decided to use this opportunity to focus on my nutrition. Other than that my lifestyle is quite sedentary as I work in an office, but I would often break up my day with a 30 minute walk into town to stretch my legs and get some fresh air.


Although my body fat was higher than I wanted it to be, I didn’t have a huge amount of weight to lose, at maybe around 19% body fat. On Wednesday last week I ended up working from 9am to 10pm, but I did it with relative ease and actually had to make myself finish what I was doing to go home! Had I weighed myself after the high carb period as well, I expect that I would have gained some more weight – maybe 1 or 2 lbs more. If this was combined with an exercise regime, then my results would likely have been even better. Normally I hit a slump around 4pm that requires coffee or some sort of stimulation to get me though it, but that’s not been an issue at all these last few weeks. The measurements suggest that this is more or less the case, with the biggest reductions on my waist and chest and the lowest on my arms (my waist and back had the highest skin fold measurements, with low measurements on my chest and arms).
A much longer time frame would be needed before I can really see how effective it is, and if there are any issues with the protocol. I didn’t track these days as closely but I’m guessing that my carbs would have shot up from 30g to about 300g+ per day!
In the first week I lost 6lbs, which concerned me quite a lot as I wanted a much slower progression to try and preserve as much muscle as possible. In the mirror I can see some improvements in muscle tone in my shoulders and stomach, and also in my face! By eating carbs at the weekend this cycled my diet, and refuelled my depleted glycogen stores.
I will continue to experiment with this diet when training resumes but I will raise my calorie levels to meet the needs of my training. If you are an hour glass shape, the weight distributes evenly, especially in the butt and upper thigh area.


However I believe that the carb depletion also enabled me to lose some water weight which will have added to the overall loss. In week 2 I was expecting this to stabilise, or maybe I would even put some weight back on but in fact I lost another 2lbs despite that following a particularly heavy carb loaded weekend! It also made it easy to stick to the diet during the week, knowing that I could enjoy carbs again at the weekend. I will be using Fuel Factor protein shakes inbetween meals, as I am always on the go, hence part of my problem as to how I became over weight. At least not until you create new habits, both exercise habist and nutrition habits, that will not only GET you into shape but KEEP you in shape year round. However I must remember to do intense cardio and minor weights otherwise I will bulk up to much. If you are looking to get into shape for an event, a wedding for example, yes, this program will work for you. But I GUARANTEE that once you achieve your goal, and go back to the habits you have been living with up and until this point you will be right back where you are today and perhaps even a little heavier, a little more out of shape.
My caloric intake is also lower than the recommendation, but again, I know this  works and I'm not below 1000, so I will be able to be alive and function daily. So why not use that event, whatever it may be, to be the stage that sets up your life for the greatest version of you?



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