Transitions can be rough
Recently, I changed my program. There were various reasons. (1) I had lost enough weight to adjust my goals and my focus. (2) Our personal funds are fairly limited, like for most families. My daughter takes after her dad, which means she has concerns about her weight. We wanted to pay for her to go on the program, which meant I had to find another direction for myself. The final reason: (3) I wanted to try other options to see how they work as I spend this year making healthy choices.
Goal and Focus Changes
I have been very happy (ecstatic) with my results using Medifast products through the Take Shape For Life program. In just over five months I went from 384 lbs. down to 268 lbs. That is almost 120 pounds. I have stopped using my C-PAP machine. I have dropped my prediabetes medicine. I have stopped using one of my blood pressure medicines. My A1C is perfect. My cholesterol is right where it should be. My testosterone has risen and my weekly injection has been reduced. My energy levels are great. My personal outlook is positive.
After adjusting my goal for actual body fat measurements, I had to decide if I wanted to keep going on program to lose an additional 38 pounds and then start working out to tighten, tone and increase muscle mass. Another option was to start building muscle and toning right now. The only problem is that the TSFL program does not recommend a hard workout regimen while on program—for various reasons. It is well balanced to maintain health and to make it possible to lose a large amount of weight quickly without causing the health problems that can result from other extreme weight loss programs. But it is recommended that you not workout hard while on the program. Moderate exercise is suggested, but I wanted to start building lean muscle mass.
I’ve been around diet programs—either trying them, studying them, or being recommended them—for most of my adult life. When you have a tendency to weight gain, and fail to practice the proper discipline to maintain then you get heavy and everyone has their recommendation to ‘help.’
I did Atkins years ago. I stayed on the most restrictive level of the diet (30 grams of carbs per day). At first it was great being on a diet that allowed you to eat bacon, and a good amount of meat. However, that was long before the days when there were Atkins bars and supplements, so it took a bit of effort to stay properly fueled. The big problem was some of the strong cravings. When you find yourself hallucinating about pasta or fruit something is just not quite right.
When I dropped off that program, I didn’t do it properly. I was fooled by how easy it was, so I thought I had not need to transition—I’d just drop off for a few months, during the holidays, then ‘drop’ back on. Instead, I went into major carb craving and couldn’t stop sucking down carbs. I had lost 50 pounds in two months, but ended up gaining 75 pounds quickly. That put me into a psychological funk that helped me to slowly ratchet higher and higher. This is why I didn’t consider Atkins this time.
Friends and relatives had recommended the Paleo diet. I have to admit the idea of eating like a caveman was fascinating. This would be another diet that would allow me to eat lots of meat. However, I tend to be a bit anal about facts, and underlying premises. It became obvious pretty quick that this diet was not really designed to “eat the way we were evolved to eat,” as it claims. It was really just marketing shtick for another controlled carb diet. Don’t get me wrong! I know it works. I’ve seen it work with enough people to have lots of confidence in it. It is also one of those diets meant to be a lifestyle change, which is also good. However, I was not sure I could see myself spending the rest of my life eating this way—forbidding myself some things I truly enjoyed.
I won’t go into the fad, freak show diets—eat only spinach, eat only cabbage, eat only (fill in the blank). Eat enough spinach and you’ll lose weight. Of course, it will mostly be in the form of little rocks that you piss out from all the kidney stones. Eating enough cabbage will also help you lose weight. But who will care? No one will want to be around you from all the methane seeping out your backside—I already have this problem in spades!
After listening to my friends and seeing what was working with them (the same way I discovered Medifast and Take Shape for Life for my initial high weight loss) I settled on moving into a carb cycling regimen. Since I want to lose fat and also build muscle (I am at a point where the muscle is more important than focusing on the fat, because of my testosterone deficiency), I chose to go this way. Keep in mind; this is not an indictment of my earlier program. Take Shape for Life is highly recommended to anyone to lose weight—especially to lose it in a quick and healthy fashion. However, it is not designed to start working on muscle mass until after the goal weight is reached. I wanted muscle building to be a final part of reaching my goal. I also wanted to be able to use the money I was spending on that program to help my daughter start that program. We could only afford for one of us to be on it, so we chose her.
My New Program
With my new program, I go through the week with a rotation of carb levels and exercise routines. For now, I am introducing weight training in slowly and working up. Most of my exercise is cardio. I do two days of weights a week (upper body on Wednesday; lower body on Saturday). I do four days of cardio (one hour on treadmill, exercise bike, etc.). Each day in the gym I shoot for burning 500 to 700 calories. I take Sunday as a day off, because my duties with the church just make it too hard to get to the gym. Besides, muscle building requires rest for the muscles. Since I work legs on Saturday (the largest muscle groups) I take a break the next day. I don’t do this on Thursday, because the previous day I work upper body and most of my regular cardio involves legs—therefore, my arms get a rest anyways.
With carb cycling you rotate the amount of calories and carbs eaten according to whether a day is committed to fat burning or muscle building. Cardio days are fat burning, low carb days. Weight training days are muscle building days, requiring even higher protein, higher carbs, and even some refined carbs for rapid glycogen replenishment.
Making this change has caused a bit of a weight rebound as my metabolism adjusts to the new calorie level. I last weighed 268 lbs. on the original program. Within a week I was weighing 275 lbs. Of course, I don’t think I gained that much weight. For one thing, on the older program there is so little food going in that the bowels get very empty. With the new one, this is not the case. No, I’m not saying I was full of seven pounds of (insert your favorite name for it here). But add that, along with some rapid fat gain that would happen when calories are first increased, but metabolism hasn’t quite adjusted. Then there may have been some inflammation from the quick changeover.
You will notice that I haven’t posted a new weigh for a while on my blog. This is because I have been in that rebound stage working to get my weight back down to where it was. There was a bit of discouragement along the way, wondering if the change was the right thing to do. However, I was able to take some comfort in seeing muscle areas tightening up and continuing to see the loose fatty areas shrink. Now, it appears I am back on track for weight loss. It took almost two weeks, with constant fluctuations up and down. However, this morning I weighed 266 pounds.
My New Goal
My new goal is to add enough lean muscle to my frame that with around 15% body fat, my weight should be around 250 lbs. I’ve already explained why I can’t work toward the BMI chart—I’d have to lose muscle and all body fat to get close. I’ll shoot to get to and stay between 250 and 255 lbs. This means I am about fifteen pounds from my weight goal—but far from my actual finished goal, because muscle needs to increase considerably (somewhere around 20 to 30 lbs. of muscle needs to be added). This is a large goal, for muscle building, but I’ll get there. It is already a huge change in attitude and in outlook.