you have my full attention

[dmn cleaner]

ok.im 27 and i started the induction period on dec.4th and had a carb attack on the 8th,so i regrouped and started again on the 10th of this month ,so it's day 4 and im doin good .i want to discuss my eating habits=

8am=3 eggs with 1 slice of mont,pepper jack cheese
gnc multivitamin,and omega 3 and 6 fish oil capsule

10am=2 slices of salami,3 slices of turkey and 1 slice of pepper jack

12pm=1 cup of frozen mixed veggies=7 grams of carbs.
polyphenol and egcg greentea extract capsules

3pm=3 slices of turkey and 2 slices of salami with one slice of pepper jack,also a protein shake=5 grams of carbs,and 2 3000 megaburst amino acid gnc tablets

6pm=1 sirloin breakaway steak with a slice of pepper jack

if i want a snack i have a little turkey pepperoni

the reason i eat like this is because i do 10 min.of highly intesive cardio and then lift weights for an hour 4 to 5 days a week.
so i feel better eating this way this as it keeps my metabolism going.

i drink around 160.oz of water a day.

i did have a bowl of oatmeal today and then read it was a no-no so i hope i didnt mess up to bad.

please let me know what i could be doing differentm thnx.

i really want to do this right ,i was in good shape in the army but since then i feel into a slump.my wife will return from iraq on may 1st and i dont really have a goal weight set yet,but i want to look good for her,so im putting my life in the hands of the well educated atkins guru's
6'5" 320 is my current weight. thnx

[Ayria]

More veggies! Check the list of induction friendly ones and try them out. Lettuce is pretty nutritionally devoid, but if that's all you can work in I bet it'd still help. You're also probably over your cheese limit, and that can stall or slow some people down. Less processed meats is also good advice, they're usually full of preservatives and other not so great stuff. Also be sure to work your veggies throughout the day and not all at once.

[dmn cleaner]

how can i spread a cup of veggies throughout the day?
and all of my meats are deli sliced are they still bad?
what is the recommended cheese dose per day?

im going to be doing the induction phase for about 4 months,i appreciate any advice,thank you.

[Ayria]

You're supposed to be getting 2-3 cups of veggies per day, salad and other more nutrient dense veggies. Are you boiling the frozen veggies too? Fresh is best I believe as cooking can break down many nutrients except in certain ones like tomatoes that actually benefit from cooking. I'm not sure if them being from a deli is better, it probably is but you'd have to ask them if there are added sugars and etc that you might not know about. I think cheese is supposed to be 3oz, maybe 4. All these rules and much more are in the book, though you can also check the stickies in the Induction forum and others for more helpful tips.

****Be sure you get a copy of the book, and don't skip out on the later phases past Induction or you'll probably not learn how to keep the weight off.

[Lyssie]

Hihi. So. A couple things - Ayria said some.

1. VEGGIES. 2 cups of salad veggies and I believe 1 cup of other veggies off the acceptable list (not tomatoes). I don't believe that typical mixed veggies are included on the list since they contain carrots... There is a printable list of induction friendly foods in the Induction Forum.

2. Protein shake - do you need it?? I know you said it's 5g carbs, but I don't believe that... most of them use sugar alcohols giving it higher carb counts (net carbs = total carbs - fiber). The carbs you're getting should be coming from the veggies, not fake places.

3. I guess I can't totally calculate this out since I didn't put it in Fitday, but keep in mind, your percentages should be 65%F, 5%C, 30%P. I don't think you're on that.

4. If you have a limited amount of time in the gym, I would up the cardio to half an hour and lower the weights to 40 minutes. If you're training with weights 4-5 days a week you can totally afford to do that. You could always break up the cardio with the weight training (10 min cardio/15 min weights 3 times). You get the most benefits out of having 30 minutes of cardio 5 days a week.

5. The cheese is fine - each slice is equal to an ounce. The water is fantastic! The oatmeal is a total no. Your carbs according to that are around 19g (I'm assuming it's net since the mixed veggies I see are over that per cup).

6. How many calories are you eating?? I don't think it's anywhere *near* what your body is going to consider something normal that will keep you out of "starvation mode"!!

7. DON'T be AFRAID of OWL!!!! So many people lose soooo much more once they move through the rungs instead of just staying on induction. I know induction is easy to stick to, it's got all the regulations, really easy to follow without having to worry about things (I'm working through this myself right now) but moving up is GOOD!! It helps you lose weight, it makes you less bored, makes your body and you happier!!

I'm sorry if it seems a bit harsh how I'm putting things, I'm really just trying to see you succeed!! The exercise is great!! This WOL is *fabulous*. Have you picked up and read the 2002 version of DANDR and set yourself up with a FitDay account to track all the foods you're eating for the day??

Oh, By the way - WELCOME!!!

[julirama723]

I agree with what Lyssie said...it's always best to know if a food is legal or non-legal before it even goes near your mouth. Get a copy of the book and read it, and read it and read it. Then re-read it. Seriously, I'm still gleaning knowledge from that thing and I've read it a few times.

Stay away from frankenfoods, go for natural stuff, whole foods. The deli meat is processed/cured, usually has nitrates which are NOT healthy, and a lot of that stuff adds sugar during the curing/processing.

Try adding veggies into stuff you already are eating. Put green pepper and tomato in your omelette. Add spinach to your sliced lunch meat with a bit of cream cheese and make pinwheels.

Try different kinds of lettuce like arugula, radicchio, romaine, butterleaf--they're more nutritional for you and very tasty--not bland like iceberg lettuce. There's TONS of stuff you can put on a salad--I do cheese, crumbled bacon, hardboiled egg, jicama, peppers, all sorts of yummy things.

Also if you eat too much protein, it will convert to glucose in your body, which in turn converts to fat. Always eat fat with each meal/snack to keep percentages in check and to keep your hunger satisfied.

You've found a great WOL and a great board here...best of luck!

[sallyseachange]

Hello and Welcome!
Yep... I'd agree with more veggies. Also, do read the book! It explains so many things about this way of eating and understanding the science behind the diet is fundamental to success. Go for the 2002 edition - the last one Dr Atkins wrote - it's the one the board goes by.
Happy losing!

[sillygirl]

Hi DMN. Welcome to the board! Sounds like you're trying to get this way of eating correctly. I too would suggest that you read the book, it's the most important tool you can have around you right now. The others have given sound advice, more veggies, less shakes etc. Be careful with the deli meats as they probably contain nitrates and things like that. It would be better if you ate more natutral foods, fresh meats and veggies.

[dmn cleaner]

what would be considered fresh meats?
as far as the protein drinks,i feel i need them=1 a day due to my heavy lifting, there are alot of nutrients in there i need and i feel good taking them.
believe it or not with the amount of low calories that i eat i dont ever get hungry until later in the evening because i eat every 2 hours ,although there small portions they still do the job.

im going to get the book today,i really look forward to sharing this journey with everyone,lets get pumped.

[sillygirl]

Originally Posted by dmn cleaner

what would be considered fresh meats?
as far as the protein drinks,i feel i need them=1 a day due to my heavy lifting, there are alot of nutrients in there i need and i feel good taking them.
believe it or not with the amount of low calories that i eat i dont ever get hungry until later in the evening because i eat every 2 hours ,although there small portions they still do the job.

im going to get the book today,i really look forward to sharing this journey with everyone,lets get pumped.

I'm very glad to hear you will buy the book today.

Fresh meats would be burger meat, steaks, chicken etc. You can buy already cooked chickens at the market and use that for a couple of days. I always have chicken salad made and ready to grab (chicken, celery so I get a veggie in and mayo). Your protein should come from these foods. It's great that you eat every few hours, that will keep you feeling full.

What's the carb/calorie count in the protein shakes? Any sugar in it? I understand your need due to weight lifting but you can get the protein in other places!

Do try using www.fitday.com, it's a terrific tool for maintaining your fat/protein/carb counts so you really know what's what.