Month 2 on the slow carb diet (SCD) experiment is now in the books (here is my post after the first month). I lost an additional 6.8 pounds of bodyfat in February, bringing the total to 21.4 pounds.
I have made no changes in exercise or supplements (I’m not taking any), so all results continue to be from diet alone. It’s also been a fairly busy month at work for me, including travel, dinners, TV appearances, cocktail parties, etc. And I continue to progress as long as I stick to the program.
Fat loss is a relative thing. 20 pounds is a lot to some, not so much to others. For me 20 pounds means I dropped a pants size, my suits are much looser, I feel much better throughout the day and there is a very visible difference in my appearance. These pics are about a month apart:
Here is a typical day of eating:
Meal 1: 20g whey protein in water, coffee
Meal 2: Egg white, spinach, tomato and feta scramble (from a place near my office)
Meal 3: Burrito Bowl from Chipotle (chicken, black beans, vegetables, salsa, guacamole… no rice, no cheese)
Meal 4: Some kind of protein (steak, fish or chicken) and vegetable (easy to stick to if you are eating out)
I’ll drink espresso, black coffee and water throughout the day, have a coke zero at lunch and a glass or two of red wine at dinner at least a few times a week.
That’s it. Cheat days are Saturday and they seem to have no ill effect (other than making me sick and not want to look at non-SCD food for another week).
Generally I’m able to get 2 workouts a week in, one being focused on conditioning (lately it has been Tabata intervals on the Air Dyne) and core stability, the other a high-intensity strength workout where I use hammer strength and nautilus machines at a very slow repetition speed to muscular failure. Both of them are very intense but require little time.
There are three key reasons for why this has worked so well:
- I got started (don’t laugh - this tends to be the biggest issue for many).
- I stick to the rules no matter what (no matter where I am and what I am doing).
- It’s not really a diet anymore. It’s become the way I eat (and I feel so much better when eating this way that I don’t want to deviate).
I still have some bodyfat to lose, but since the program continues to work I am not going to change anything (although I am tempted to in an effort to get there faster. But I know that there’s a good chance I will screw something up such as overtrain and lost muscle, so I am able to resist). When/if I do plateau, it will be easy to modify things.
Lots of travel next month, so it will be interesting to see what happens!