The Abs Diet

[Razor X]

I just got the book The Abs Diet by David Zinczenko, who is the editor-in-chief of Men's Health.   It's a pretty quick read.  There is nothing radically different in it from what I'm doing now, but I have plateaued lately in my quest to lose the love handles, and I've also gotten into a rut as far as my menu goes.  I've reached the point where I just can't face another breakfast of egg whites and toast. 

The book has some good exercise tips with illustrations on how to do them.  It also has some good, simple recipe ideas to help get some variety in your diet while still eating healthy.  It's not at all restrictive - no low-carb, low-fat nonsense.   I've been making some of the Smoothie recipes for breakfast and my evening snacks.   Today was my first full day eating on the program, and I have felt very full (something that rarely happens).   They claim that on average, a guy can lose 20 pounds of abdominal fat after six weeks on the plan, without feeling food deprived.  I don't need to lose as much as that, so if I can just lose a few pounds and get a flatter stomach I'll be happy.

This seems like a good sensible plan, so I think it's worth tryiing if anyone is so inclined.  We'll see if it works for me or not.  Stay tuned.

[Tyler]

Yes, great book RazorX!  I'm also following this plan right now in my quest to lose fat. I love the smoothies.  I have one for breakfast and leave the second half for after my workout/nightly snack.

I also like the workout as it allows me to get a very good workout in less than an hour.  I usually finish in 40 min.  This also allows me to add 20 min off cardio on the end if I still have the energy.

[Robmeister]

Helpful posts, guys.....bookmarking this for future reference

[Razor X]

Yes, great book RazorX!  I'm also following this plan right now in my quest to lose fat. I love the smoothies.  I have one for breakfast and leave the second half for after my workout/nightly snack.

I also like the workout as it allows me to get a very good workout in less than an hour.  I usually finish in 40 min.  This also allows me to add 20 min off cardio on the end if I still have the energy.

Well, I am cheating a bit because even though the smoothie recipes all say they make two servings, I am drinking the whole thing all at once.  I've been making one in the morning with 3/4 cup of oatmeal in it, 1 cup of milk, 2 tbspns of yogurt, 2 tsp natural peanut butter and 2 tsp of whey powder.   It's extremely filling, but I can't imagine how that is two servings.  If I were just eating oatmeal, I'd have a full cup - or else I'd have half a cup and some egg whites with it.   So it doesn't seem like two meals' worth of food. 

Tonight I made a lower calorie smoothie without the peanut butter and and oatmeal.  I used 1/2 cup of fat-free yogurt, 1 cup of 1% milk, some fresh strawberries and 2 tspns of whey powder.   The milk and yogurt come to about 150 calories, and how much more calories can the strawberries and whey powder possibly be?

Hope I am not going overboard and sabotaging myself, but I am working out five days a week, so I think I should be able to handle this calorie intake.  Guess I will find out in a few weeks' time.

[Razor X]

Yes, great book RazorX!  I'm also following this plan right now in my quest to lose fat.

BTW, based on your latest photo, it looks like you have lost some fat.  I can see a difference.  Keep up the good work.

[Tyler]

I hear ya on the smoothies.  When I first started I thought the same thing.  Then I learned of a few tips.  You can add a bit more oatmeal if you want to add more volume, such as a quarter cup.  And you can add ice.  Adding ice really increases the volume without any extra calories.

You'll also notice that after the first week you're stomach will start to require less food to feel full.

I just had a bbq chicken breast for dinner and I could barely finish it.

Thanks for noticing the loss of fat.  I can really see it in my jaw line, legs and arms.  Not so much in the belly yet, but that can be the last to go.

[Razor X]

Thanks for noticing the loss of fat.  I can really see it in my jaw line, legs and arms.  Not so much in the belly yet, but that can be the last to go.

The belly is always the last for me.  That's pretty much the stage I am at now.

If there's one piece of advice I can offer you, it's keep doing what you're doing.  You're going about it the right way and you're still young enough that it isn't all that difficult to lose weight.  Believe me, that will change in a few years' time.  I'm a few years older than you are and I can't believe how much my metabolism has slowed down.   Probably a part of that is due to too much yo-yo dieting.  I lost about 40 pounds in just a few months on Weight Watchers when I was about 28, and I kept most of it off for 4 or 5 years.  Then it started to creep back up and I have had one hell of a time getting it off again.  The things that used to work for me don't anymore. 

I've always hated exercising, but I finally joined a gym and signed up with a personal trainer two years ago.  It's gotten me good results, but after two years, I'm still not quite there yet.  After as hard as I've worked, I would have thought I'd have been at my goal a long time ago.  I can see a huge improvement in myself, but I'm still not where I should be (of course I am never satisfied).   I haven't had a flat tummy since I was a kid, but I'm determined that I'm going to get there sometime in the next few months.

Thanks for the smoothie tips - I hope you're right about needing less food after the first week. 

[Robmeister]

The belly is always the last for me. 

That's actually true with everyone if you think about it.  The belly is the benchmark for fitness....and the last to lose the fat.

If you can achieve the universally coveted "6-pack," in pretty much ANY well-rounded fitness program.....you've done it.

In other words, you'll not see ripped abs and saggy pectorals or a big butt or a double chin on the same person at the same time.

The abs are the focal point of overall fitness and leanness.  You see a guy or gal with a tight six-pack and that person is fit everywhere else and lookin GOOD!

[ar3inc]

Well, I am cheating a bit because even though the smoothie recipes all say they make two servings, I am drinking the whole thing all at once.  I've been making one in the morning with 3/4 cup of oatmeal in it, 1 cup of milk, 2 tbspns of yogurt, 2 tsp natural peanut butter and 2 tsp of whey powder.   It's extremely filling, but I can't imagine how that is two servings.  If I were just eating oatmeal, I'd have a full cup - or else I'd have half a cup and some egg whites with it.   So it doesn't seem like two meals' worth of food. 

I am not really big on peanut butter (MR E's nightmares -- if you have to ask don't) but what happens if there is no peanut butter or is there a substitute?

[Tyler]

I am not really big on peanut butter (MR E's nightmares -- if you have to ask don't) but what happens if there is no peanut butter or is there a substitute?

You don't have to use peanut butter at all.  It just provides a lot of protein in a small amount.

You can substitute Almond Butter, Macadamia Nut Butter, etc.

[ar3inc]

I was guessing any nut butter would work, but started to think about find and keeping those in stock.

[Tyler]

I was guessing any nut butter would work, but started to think about find and keeping those in stock.

Almond butter is becoming much more popular these days and can usually be found on the bottom shelf near the peanut butter.  Or if the store has a natural foods section.

[BaldRob]

Not so much in the belly yet, but that can be the last to go.

I used a personal trainer a few times when I first really started working out a few years ago... she said that you won't really start to notice the belly getting smaller until about 3 months of consistently working out.  It held true in my case...

[Tyler]

Not so much in the belly yet, but that can be the last to go.

I used a personal trainer a few times when I first really started working out a few years ago... she said that you won't really start to notice the belly getting smaller until about 3 months of consistently working out.  It held true in my case...

This is why it's important to measure your belly before you start.  That way you can measure your belly every week or two to check how it's doing.  Though, you can't expect inches off, only centimeters or quarter inches.

[BaldRob]

Not so much in the belly yet, but that can be the last to go.

I used a personal trainer a few times when I first really started working out a few years ago... she said that you won't really start to notice the belly getting smaller until about 3 months of consistently working out.  It held true in my case...

This is why it's important to measure your belly before you start.  That way you can measure your belly every week or two to check how it's doing.  Though, you can't expect inches off, only centimeters or quarter inches.

I like more of a drastic result... I don't get on the scale or measure except for three or four times a year!   

From my perspective, weighing in (or measuring) every week is one of the things that can set folks up for failure in a fitness plan... Let's say for example, you had too much water and you were a little bloated.  You measure and whoa... you're the same or bigger than last week's measure.  For a lot of people, that would be enough to call it quits!  If you wait say a month or so between measures, you'll definitely see results and they'll be drastic enough to make you go "WOW!  This is really working!!"