Month 2 is done!!! I am so excited over my weightloss experience that I have. I love the fact that the phentermine pill has really helped me along the way as well. I have learned a lot to, I kinda got the idea of what has lots of carbs and what doesn't. I have learned that certain food, will give you that natural energy ( like celery and broccoli ) This month I was doing the basic workouts but only 3-4 times a week. With me only staying on this phentermine for 3months I want to increase my exercise so lately I have been working out almost everyday, and focus on my abs more to. ( so that's about walk/jog 5miles a day, 60-75 squats, 50situps,100crunches,jumping jacks 40-50 and more) My increase on water is still about the same. which is a lot. Still no cokes, or sweets. Sticking to the 50 gram carb diet is really easy but hard during certain situation like cook out or weekends but I figured im pushing my work out more and hard it's okay to eat a little more because when you work out you do break a sweat. which is good. Ok final results are below!!!! AHHHHHHH ( love it)
Start off weight: 159.8
week one of month two - NO record
Week two of month two- No record
Week three of month two- no record
Week four of month two- 151.2
Total weight loss 24.4 POUNDS ( according to my at home scales) =)
7 Supplements That Help You Perform Better On A Low Carbohydrate Diet
When you shift to a low carbohydrate or a ketogenic diet, your body loses storage carbohydrate, and also begins excreting sodium and water. When this happens, your blood pressure quickly drops, and much of the low energy that is attributed to “low blood sugar” when eating low carbohydrates is actually due to this low blood pressure.
Because of this, if you experience feelings of lightheadedness or sluggishness (especially during your workouts) you should include extra sodium in your diet. One strategy is to get 1-2g of extra sodium during the day by using vegetable or chicken bouillon cubes.
You’ll need to especially be sure to include extra sodium (close to 1g is good) about 30 minutes prior to your workout.
2. Branched Chain Amino Acids.
BCAA supplementation after exercise has been shown to cause faster recovery of muscle strength, and even more interestingly, the ability to slow down muscle breakdown – even during intense training and “overreaching” (getting very close to overtraining).
When you supplement with BCAA’s, they can decrease the blood indicators of muscle tissue damage after long periods of exercise, thus indicating reduced muscle damage, and they also help maintain higher blood levels of amino acids, which can make you feel happy even when you’re suffering during exercise.
But most importantly, if you’re on a low carbohydrate diet, when taken prior to a fasted exercise session, BCAA’s could improve your fat oxidation and utilization of storage fatty acids as a fuel.
Protein quality is typically determined based on the EAA profile of any given protein, and generally, animal and dairy products contain the highest percentage of EAAs, resulting in greater protein synthesis and post-workout recovery than vegetarian protein-matched control.
But you don’t have to take a steak (or your pea and rice protein powder blend) out with you on your workouts. Most of the clients I coach are now simply popping 5 Master Amino Pattern capsules during their long workouts or races, and getting extremely fast absorbing EAA’s in the process. Master Amino Pattern capsules are spendy, but if you want the best of AA’s, this would be the way to go. 10 before very long workouts, then 5 every hour.
Glutamine plays a role in muscle glycogen synthesis and whole-body carbohydrate storage.
An oral dose of glutamine at about 8 grams can promote storage of muscle glycogen to levels similar to consuming straight glucose, which is especially useful when you don’t have much glycogen (storage carbohdyrate) to go around due to a low carbohydrate diet.
Glutamine supplementation has also been shown to enhance glucose production during exercise. Once again, if you’re carbohydrate restricted in your diet, this can be good news. There’s also some evidence that supplementation with glutamine may be effective for preventing immune suppression from strenuous exercise.
In a study entitled “Potentiation of the actions of insulin by taurine”, the amino acid taurine was shown to have a carbohydrate sparing effect. Taurine may also amplify the effect of insulin, allowing for more efficient carbohydrate utilization.
Research on taurine and caffeine containing beverages have shown that during prolonged endurance exercise, decreased heart rate and decreased catecholamine (stress hormones) are observed compared to using caffeine alone. Based on this, many folks will slam a Red Bull energy drink during a tough, long event.
But I don’t recommend Red Bull, for a variety of reasons, including the presence of artificial sweeteners and citric acid. Instead, you can just do 2g of a taurine supplement, about 30-60 minutes prior to a tough or long exercise session in a relatively carbohydrate depleted state.
When you exercise while on a low carbohydrate diet, you’re going to be burning lots of fatty acids as a fuel, and the medium chain triglycerides (MCT’s) that you’ll find in medium chain triglyceride oil and coconut oil can be a tremendous asset for keeping your energy levels high.
The stuff is easy to use: just take 2-3 tablespoons of coconut oil or 2-3 doses of medium chain triglyceride oil about 30-60 minutes before you head out for a workout session.
You could technically repeat this dosage every 2-3 hours during something like a long bike ride, but it can be logistically difficult and messy to carry oils (feel free to leave a comment below if you have a good solution for this).
Although a low carbohydrate diet doesn’t massively deplete magnesium in the same way that it does sodium, upon switching to a low-carb diet (especially when combined with intense exercise) many people experience nighttime leg cramping and more muscle discomfort during exercise, and this is likely due to low magnesium.
About 70% of people don’t get anywhere near enough magnesium, and if you’re leaching magnesium with a combination of your sweating and a low carbohydrate diet, you’re almost guaranteed to have some muscle twitching issues. Considering that over 300 enzymes require magnesium as a co-factor to make them work properly, it’s a smart move to add magnesium into a low carbohydrate diet.
You can do about 300-500 milligrams of something like Natural Calm Magnesium before you go to bed at night (I find that this really helps me sleep better), and then 10-15 sprays of a topical magnesium on each leg immediately before your workout. Back off the total amount of magnesium you consume if you get loose stool.
Update: 2months and 3 weeks later I have lost a total of 21 pounds. Month one I have to admit I did not work out like I should have been doing. I did stick to the eating low carbs and drinking lots of water. The second month I said I was going to push myself harder. I have worked out at least every other day. one hour run ( about 5mines) 60 squats, 60 jump squats, sit up, crunches, jumping jack and some things with the yoga ball. This all is one at my house. Now next month I want to push it the gym and tone up a little stronger with the weights. I feel amazing, and I don't realize how much I have lost until I look back at these before and after shots. :) Enjoy and get ready to see more.
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Finally 30 days later, I feel extremely good! I feel like I have come along way. I got before and after picture ( front, side and back). I didn't work out as much as I should, but im going to push it more this next month. The easiest part was taken the phentermine an drinking water because it made your mouth extremely dry. ( which is kinda a good thing because you need to drink that 8 + cups of water daily) Low carb diet isn't that bad after all. As I mentioned in my last post you can find low carb meals online or in a book at your local library which helped me. Now down to the fun stuff, Pictures and 30 days later weight.. DRUM ROLL!!!!!!!!!!
MONTH ONE into MONTH Two
Start off weight - 175.6
week one- 169.8
week two- 166.2
week three- 162.6
week four 159.8
Total Weight loss 15.8 pounds ( according to my home scales)