High Protein / Very Low Carb Diet Plan - Day 8 - Carb Reload

After a successful low carb down cycle for seven days, it's time to switch gears and prepare for a two meal carb reload.  After this initial reload, the low carb down cycles will then shift from doing a full week to just 3 then 4 days.  It really wasn't difficult at all doing the 7 days so I'm feeling very good about getting into a nice routine with these shorter cycles. 

I took an early morning body weight reading and was also able to check ketone levels. 

Here's what I found:

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High Protein / Very Low Carb Diet Plan - Recap of the Past 7 Days

While the past seven days went by pretty fast, it seems like it was ages ago when I was first planning the meals for this 7 day low carb down cycle.  There were a handful of key points to take away from this and I'd like to share those with you here.  These things will help make the process easier for you if you decide this type of body transformation diet is right for you.  Plus, during the last seven days of posts, I focused primarily on the foods I ate and while I did have protein supplements thrown in, I didn't give any additional information regarding other supplements I was taking. 

I'll round out all of that information here in this recap and discuss:

- Supplements I was taking
- Keys to successfully sticking with the low carb regimen
- How you can liven up your protein shakes and meals
- Other benefits you can experience physically, mentally and financially

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High Protein / Very Low Carb Diet Plan - Day 7 of 7

It's the last day of the first, longer than normal low carb cycle - Day 7.  After today, I'll be switching to the alternating 3 and 4 day long low carb cycles prior to doing the carb reload.  By my calculations, I've consumed a grand total of 204 grams of carbs all week.  I'm looking forward to the carb reload at this point but did have a fantastic diet meal today that fit right in with this program.  It was so good, it felt like a cheat meal!

Here's that recipe and the rest of Day 7:
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High Protein / Very Low Carb Diet Plan - Day 6 of 7

Day 6.  Exhausting Day 6.  I can't blame it all on the lack of carbs, however.  Last night was another night with very little sleep.  I think I inadvertently took too high a dose of caffeine too late and was still wide awake well after 1am.  Four and a half to five hours later of 'quality' sleep and all of a sudden Day 6 becomes a struggle! 

Here's what else happened...
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High Protein / Very Low Carb Diet Plan - Day 5 of 7

It's time to look at Day 5 of the High Protein / Very Low Carb Diet Plan I've been trying out.  Day 4 kind of snuck by without any real problems which was a little surprising.  All of a sudden I find myself two days away from the carb re-load.  Fortunately, the carb re-load falls on a day where I won't have any scheduling conflicts to interfere with the the strategic meal plan.  But alas, that's still two days away!

Day 5 did have a couple of points to note - let's take a look:

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High Protein / Very Low Carb Diet Plan - Day 4 of 7

The dreaded Day 4 is upon us!  Have the cravings become too intense yet!?  Have my glycogen stores been completely depleted!?  Are energy levels near zero!?  Has irritability consumed my psyche!?  Has any variety been added to the diet plan yet!?

Here's what happened on Day 4...
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High Protein / Very Low Carb Diet Plan - Day 3 of 7

Day 3 of my HPVLC diet.  Typically, this day can bring some unpleasant effects from the severe reduction in carbs as it compares to a 'normal' diet.  Sluggishness, irritability and slowing of cognitive ability can often show up on Day 3.  Keeping dietary fat intake levels high can help a bit in staving off these effects however, it's tough for many people to make this switch because we've been conditioned for so long to believe that 'Fat is bad!'  We often end up feeling guilty for eating 'fatty foods' because everything that is supposed to be good is:  'Low Fat', 'No Fat' and 'Fat Free' !

Here's how Day 3 went:
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High Protein / Very Low Carb Diet Plan - Day 2 of 7

Day one of the HPVLC diet plan went off without much fanfare.  Now it's time to take a look at Day two:


Here's a quick recap of my goals for the daily diet plan:

Total daily calories in the 2,100 - 2,300 range.
Protein will be held in the 50% - 55% range of total daily calories.
Fat will be held in the 40%- 45% range of total daily calories.
Carbs will be held in the 5% range of total daily calories.

Day one stayed pretty close to those thresholds throughout the day and I decided to not mix it up too much for Day two. 
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High Protein / Very Low Carb Diet Plan - Day 1 of 7

Day one of any new diet plan (including this HPVLC plan) is always easy.  You're excited to get things going, have a change of pace, something new and exciting that has the potential to bring you fabulous results!  True to form, as I've recommended in the past, in preparation for getting serious with a structured eating plan I had a binge day.  One of those days where you just eat whatever you want and as much as you want.  It worked out perfectly!  Almost too perfectly, though - I was not in any mood to eat on Day one!

I did finally begin to get hungry and here's how things went on Day One:

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High Protein / Very Low Carb Diet Plan - 7 Day Overview

Now that the Holidays are behind us and 2010 is well under way, it's time to implement an effective diet gameplan to reach our fat loss and body transformation goals.  Like many people, I have experienced great success in the past with a High Protein / Very Low Carb (HPVLC) diet plan but found some pitfalls along the way.  The great part is:  you get results QUICK and can see meaningful changes right away.  The pitfalls:  well, there's a few we'll touch upon today and I'll also explain the modifications I'm making to avoid them this time around. 

Here's the plan:

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Update: Ben's Total Body Transformation Progress

I had a chance to catch up with Ben again to see how things went over the Holidays.  Like most of us, it appears he deviated from the course a bit and may have taken it to the extreme.  What gives me that idea?  Well, when he told me he "Fell off the wagon so hard that I'm still recovering" I got the inkling that things didn't go well... 

I could certainly sympathize with him based on my own experience over the past few weeks!  Here's where he's at now:


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Diet Resolutions Galore

A new year, a new starting point and resolutions galore!  When you think about it, it is the perfect time to get started on a new diet and exercise program.  If you're like me, you probably overdid it a bit during the Holidays and ate a little (or a LOT!) more than you had planned.  You may have slacked off a bit with your exercise schedule due to all the other engagements going on.  You may also have settled into a 'new normal' which may not necessarily be better than the 'old normal'.  Thanks to our calendar, we now have a perfect starting point to get back to (or start anew) a sensible diet and exercise program!

Here are some top reasons why now is the perfect time to start and/or get back on track:

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