smughal

Start Weight:(29 Apr 13) 227.1 lb
Current Weight:(23 Jul 14) 235.9 lb
Goal Weight:176.4 lb
following: smughal's own diet
performance: losing 0.6 lb a week

January 01, 2013, 117kg--my own diet
January 20, 2013, 109kg--Start Atkins induction
February 13, 2013, 102kg--Atkins induction

Plan improvements--2013-02-14:
1-Adjust diet so that approx.60% would be fat
2-I m approx. 100kg so daily protein should be around 100 gram not more than that
3-My body fat is 30% i.e. 30kg or 66lb so maximum calorie deficit for FAT only weight loss is 66*31=2046 Kcal, if i cross the 2046KCal limit it will be definately a muscle loss

FatSecret member since: 14 Jan 13

smughal's Weight History


smughal's Buddies

atriel2
on diet Atkins
buddies only
 
HCB
last weighin: losing 0.4 lb a week Down
jaime30024
on diet Atkins
last weighin: losing 0.5 lb a week Down
 
Sunkeeper
on diet Atkins
not sharing weight


smughal's Cookbook

cals: 321kcal | fat: 21.25g | carbs: 4.10g | prot: 27.36g
Egg and Veggie Casserole
A moist egg casserole with low fat cheeses and vegetables.
cals: 265kcal | fat: 14.11g | carbs: 1.99g | prot: 30.87g
Baked Mediterranean Chicken
A yummy and easy way to make a typical baked chicken breast more exciting.
cals: 257kcal | fat: 10.74g | carbs: 2.76g | prot: 36.06g
Tuna Bites
Delicious small tuna cakes packed with flavor and good nutrients, that are very low carb.
cals: 438kcal | fat: 31.00g | carbs: 4.25g | prot: 35.03g
Mustard Creamy Chicken
Low carb chicken breasts with a creamy mustard sauce that are delicious.
cals: 147kcal | fat: 3.05g | carbs: 5.27g | prot: 24.12g
Garlic Lime Chicken
Garlic lime boneless chicken breast you can grill, broil or sauté.
view complete cookbook

smughal's Latest Posts

WHY THE SCALES CAN LIE
Superb post, it has lot of knowledge. This helps keep motivating a dieter, rather that giving up just because scale is not down for couple of weeks or so. Definately helpful and very informative post.

10^100 thanks for this
posted 14 Feb 2013, 22:46
How to ensure no muscle loss in Atkins
Thank u all for such quick and help full responses, i m really glad for all your support. Now at least i would be mentally satisfied that the plan m following is for avoid Muscle loss and focus on Fat loss.

My weght is approx. 100kg or 220lb with 30% body fat that means, 30kg or 66lb of FAT, (ma GOD! how much i deposited in past 5 years).
So 66*32 = 2112KCal is the maximum calorie decifit per day, that i can go safely without loosing muscles (i know its ideal, i'll definately loose some of them but not much).

On Atkins side, calorie breakup, i'll try to adjust my diet to have 60% of fat instead of 60% of protein.

Again, thanks for all your support it feels me great, that lot of people here to support me, and fatsecret is not just a site its a community.
posted 13 Feb 2013, 22:50
How to ensure no muscle loss in Atkins
liv001 wrote:
If you want to balance calories as a way of eating that is fine
And judging by the discussion it seems where you want to go.

Form an Atkins point of view you are eating too low fat diet
There were virtually no sources of fat in your det. Typically on Atkins we have 65 % of calories coming from fat. So the eating is not really Atkins.
Also you seem ot have high carbs days. The result of this is that you are not really fat burning using ketposis.
However, again. This is just a fyi.

I will be following the information on muscles and calories and protein.


Noted, i'll adjust my diet so that 60% would be fat.
posted 13 Feb 2013, 22:40
How to ensure no muscle loss in Atkins
liv001 wrote:
If you want to balance calories as a way of eating that is fine
And judging by the discussion it seems where you want to go.

Form an Atkins point of view you are eating too low fat diet
There were virtually no sources of fat in your det. Typically on Atkins we have 65 % of calories coming from fat. So the eating is not really Atkins.
Also you seem ot have high carbs days. The result of this is that you are not really fat burning using ketposis.
However, again. This is just a fyi.

I will be following the information on muscles and calories and protein.


Noted, now i'll focus on the calorie braekup and will try to include 60% fats.
posted 13 Feb 2013, 22:38
How to ensure no muscle loss in Atkins
msawyer13 wrote:
What Nimm's quote says is that if you have a calorie deficit of more than 290 kJ/kgd you can't lose weight without losing Fat Free Mass.

If my math is right, this equates to 31,500 calories/pound per day. So for me, (31500)/170 = 185 calories/day.

I know from experience that I could run a deficit of more than 185 calories/day and not lose muscle mass, although I was doing resistance training during that time. So, unless I'm misunderstanding something, I don't agree or don't have enough information about that study...


Means atkins+resistance training will be best fit for loosing wieght while keeping muscles
posted 13 Feb 2013, 11:16
view all smughal's posts

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smughal's journal

30 March 2013

Was i,ll had fever, now starting it sgain but this time instead of quock weight loss, i,ll focus in gradual weight loss that not more than 1kg a week
on diet Atkins  gaining 1.7 lb a week

14 March 2013

Tinking to start strength training www.bodybuilding.com/fun/fawnia1.htm
on diet Atkins  

smughal's Recent Food & Exercise

smughal's Groups

The Big Fat Lie - Embracing Fat in your lifestyle
Discussion and support for people interested in the Keto/Ketogenic/Low Carb-High Fat (LCHF) lifestyle.

Doing Atkins the RIGHT way
Come in and learn about a healthy way to lose weight and keep it off!! Learn about Atkins the right way.

smughal's Recent Activity

smughal's Own Activity

smughal recorded a Weigh In at 235.9 lb.
smughal recorded a Weigh In at 236.3 lb.
smughal recorded a Weigh In at 239.2 lb.
smughal recorded a Weigh In at 241.0 lb.

smughal's Buddies

HCB supported Tulipgirl6's Journal Entry.
jaime30024 replied to tenkilos's group post - DAILY CHECK IN HERE.

Other Member Diet Recent Activity

mad0709 recorded a Weigh In at 138.9 lb.
Princess Mola commented on their Journal Entry.
DMartin793 recorded a Weigh In at 165.6 lb.
KJPL recorded a Weigh In at 223.0 lb.
dwatsonjr70 recorded a Weigh In at 229.0 lb.
srslyviolet updated their Exercise Diary.
mrsolops joined challenge Lose 12 lbs. in 12 Weeks - Exercise 3 Days A Week.
Bradntiff recorded a Weigh In at 238.8 lb.