Hi Everyone,
I have been using the Beverly Diet for 6 weeks (a friend on another site recommended it) and I had good success in getting my bodyfat down to 19.5%. I was thrilled and I didn't think it was so bad because I was able to enjoy my oats (or cream of wheat/Farina) and my brown rice. I had energy and was doing well. Then I hit a plateau and everything in terms of my progress has stopped! So I switched to the Beverly lower carb diet which is supposed to help to really cut since it has lower carbs. Well, I am really confused because I haven't had any progress in reducing my bodyfat in several weeks now!! I also have been getting really bad headaches the last week, I feel tired, and my spirits are a bit down I think mostly because I am really working hard and following everything exactly as it is spelled out and I am not seeing progress. I don't even take a cheat meal!
I am 5'7 and I weigh 120 lbs so I do not want to lose anymore weight ...I think I already look a bit on the too thin side. I want to either stay at this weight or even gain 3-4 lbs in muscle. More importantly, I am trying to get my bodyfat down to 14% or so . I have ten weeks before I take a trip for a photo shoot and I am really worried that I am losing muscle and I am not going to be anywhere close to where I need to be. Is it possible to do that in this time period? And why do I have the headaches. I am drinking almost a gallon of water a day (between 110 oz and 120) so I don't think I'm dehydrated.

Thank you in advance I appreciate any advice.

Blessings
Surf

quote:

So I switched to the Beverly lower carb diet which is supposed to help to really cut since it has lower carbs. Well, I am really confused because I haven't had any progress in reducing my bodyfat in several weeks now!! I also have been getting really bad headaches the last week,

Post the diet.

I am assuming you are female and there is something I've noticed when females go low carb. Depression and sluggishness are on top of the list.

One thing for sure, any type of wheat, it is best to take it out of your diet when you are trying to lose.

Post the diet and we'll revamp.

Yes I am a female. Here is the diet I am currently on:

#1: 3oz chicken, 3 egg whites, 1/2 yolk, ½ grapefruit

#2: 2 scoops MP chocolate pudding

#3: 5 oz Chicken, 2 cups green veggies (broccolli or green beans) 1 tbsp olive oil and 1 tbsp balsamic vinegar

#4: 2 scoops MP chocolate pudding

#5: 5 oz Chicken, Salmon or Tilapia, 2 cups veggies

#6: 1 scoop of UMP (Ultimate Muscle Protein) or MP (Muscle Provider protein) Chocolate pudding (I substitute this last meal on carb up days)

Tues & Fri: Carb up meal- ½ cup oatmeal, 4 oz sweet potato, 1 small banana, 1 cup green veggies, 1 tsp almond butter

Thanks for any input.

DEFINETLY POST YOUR CURRENT DIET! Your headaches may be related to the lower carbohydrate intake where your body is starting to go ketotic. Your brain is switching from glucose to ketones for fuel, which is quite a change that takes getting used to.

Are you using any caffeine? That could have something to do with it also? 10 weeks is plenty of time to make a difference, post that diet so we can help you ASAP.

One last thing. What are you doing for workouts? Remember that in the end, your caloric output has to exceed your input to dip into fat storages.

As for the cream of wheat (I use Farina) because it was listed as one of the substitutions allowed for aotmeal or brown rice. Is that not a good option?
Please excuse my lack of knowing . I am realtively new at this and still learning a lot everyday.

quote:

cream of wheat (I use Farina)

Yeah...as I have researched more, it is best to eliminate. True, neg calories produce results and it doesn't matter what you eat, I will still hold back on any wheat. Wow...you are way low carbed. CB is probably redoing your diet. I'll wait and add my suggestions.

It has been my experience the low carb diets plateau rather quickly, unless you are extremely obese.

Chunky (I like your name...so funny!)

Yes I drink coffee in the afternoon and I add a little Splenda.

You have no idea how happy I am to hear that I have enough time!! I couldn't sleep well last night just thinking about all this stuff and not knowing whether I should go back on the other diet or what I should do.

My workouts are great although tough with the lower carbs because i run out of energy faster. Will I get used to it?

I lift 5 days a week Monday Thru Friday (sometimes Saturday instead of Friday)
I do cardio 4x a week . I do 2 day of HIIT and 2 days of moderate. I hear I should do more cardio from some people to get my bodyfat down and others tell me I should do less cardio in order to maintain my muscle and keep my weight up. I am so confused!! I love working out so I'll do whatever it takes.

Thank you again.

For my workouts I do legs 2x a week (one heavy day less reps and one light day with high reps) . I do abs 3x a week with light weight and every other bodypart once a week with heavy enough weight for reps to 8-10 reps.

Frank..the only days I feel ok is the day after I carb up. But by the evening time when I have to workout I am tired again. I am not used to being tired as naturally I have a lot of energy.

OK Surf, are you sure you want to stay on this lower carb protocol? Your current diet has NO CARBS AT ALL! No wonder you have headaches!! If you want to stay on this diet here is what you are going to need to do diet:


#1: 1 whole egg, 5 egg whites, 3/4 cup Oatmeal (measured dry)

#2: 1 scoops UMP, 2-3 strawberries, 1 tsbp heavy whipping cream

#3: 5 oz Chicken, 2 cups green veggies (broccolli or green beans) 1 tbsp olive oil and 1 tbsp balsamic vinegar, 1/2 cup cooked Brown rice

#4: same as meal #2

#5: 5 oz Beef 93% lean, or Lean steak, 2 cups GREEN veggies, 5 oz. Sweet potatoe w/ 1 teasoon Smart balance butter and lots of cinnamon

#6: 1 scoop of UMP (Ultimate Muscle Protein), 3-4 strawberries (no added cream here)


You still have to do your 3rd and 4th day carb ups, but you are on par with the 50/20/30 caloric split which is STILL lower carb than I recommend, but this is what will shock your body at this point. You will still be hungry and feel like Poo, but your headaches will go away. At least diminish in intensity. ALso, I don't know if you want to do this for 10 weeks? Longest you should go on this type of plan is 8 weeks max...

So get on it for 8 weeks. After 8 weeks jack the carbs back up to more than double what you are doing with this diet and cut out the twice weekly carb meals. You should be good to go by then!

As for workouts, you are doing fine. HIIT Cardio is good, but make sure you don't do it on an empty belly! You can kiss your muscle goodbye if you want to do that! You have plenty of time, and the fatigue you are experiencing goes with the territory when you are ingesting low carbs! Cheers Surf!

quote:

ALso, I don't know if you want to do this for 10 weeks? Longest you should go on this type of plan is 8 weeks max...

I say 4 weeks, no more.

The diet you listed here is the one I was originally on for 6 weeks but then I hit a plateau and so switched to the lower carb diet. I don't necessarily want to stay on this diet I just want to find one that works for me to get me the results I need and give me good energy. I don't want to have headaches and neither of these diets are working for me so I'm kinda bummed out. You stated that my carbs should be even higher. I have been looking around at some of the posts and some people are adding potatoes and more carbs to their diet. Is that an option for me?

Thank you Chunky Butt for all of your input.

quote:

Originally posted by surf_sun_sand:
The diet you listed here is the one I was originally on for 6 weeks but then I hit a plateau and so switched to the lower carb diet. I don't necessarily want to stay on this diet I just want to find one that works for me to get me the results I need and give me good energy. I don't want to have headaches and neither of these diets are working for me so I'm kinda bummed out. You stated that my carbs should be even higher. I have been looking around at some of the posts and some people are adding potatoes and more carbs to their diet. Is that an option for me?

Thank you Chunky Butt for all of your input.

Its an option for everyone, KellyKel when I put her on the diet she was 25% with about 9 weeks to her show and she worked so hard she won the overall at her show. She lost weight like clockwork, but like I said she was a very hard worker.

Usually though people eat WAY to much protien then try to eat carbs and they get fat and then say Im carb sensitive. Thats not true, you are just eating all that protein which is converting to some glucose and on top of the carbs, presto.

When carbs and fats are properly calculated protein can be lower since you arent using your protein for energy needs...its there to build and rebuild.

I keep saying it, far out eat more carbs, plenty of quality protein, but only to support lean mass and do your training and cardio. If you have stubborn fat the final few weeks do 50/20/30 if you need to.

Anyways....good luck to you.

Interesting Jason (Theo). I would be happy to lower my protein in exchange for more carbs. I feel like I am eating a ton of protein and almost no carbs and how could that be a good balance? I am willing to work as hard as I need to to reach my goals I just don't know where to go from here. I am not looking to lose any weight I need to lose bodyfat but I can't see how I can make muscle gains if I have no energy at the gym. How many carbs do you recommend a day ideally and at what meals? Now I am certain I need to do something differently.

Surf, you were originally on a 50/20/30 with twice weekly carb-up meals? You can't go lower than that in calories and expect to drop more bodyfat after being on it for an extended period of time? Thats my opinion. But don't be bummed. There are better options that will allow you to eat more and look and feel better!

What you can do at this point is shoot for a 40/40/20 type diet and increase your cardio sessions to 2 HIIT, 2 moderate, and 2 Light but Long Duration. Sure you have to train harder, but you will feel well and strong and your muscles will look and feel fuller! You can't lose as long as you are willing to put forth the effort. This what it may look like for you:


#1: 1 whole egg, 4 egg whites, 1 cup Oatmeal (measured dry)

#2: 1 scoops UMP, 3-4 strawberries, 1 teaspoon heavy whipping cream

#3: 4 oz Chicken, 2 cups green veggies (broccolli or green beans) 1 tbsp olive oil and 1 tbsp balsamic vinegar, 1 cup cooked Quinoa

#4: 4 Oz. Tuna or chicken breast, 1 cup green veggies, 1/2 cup Brown Rice, or Quinoa

#5: 4 oz Beef 93% lean, or Lean steak, 2 cups GREEN veggies, 7 oz. Sweet potatoe w/ lots of cinnamon

#6: 1 scoop of UMP (Ultimate Muscle Protein), 3-4 strawberries


Seems like a lot, but you will like this diet much better. Increase you workout intesity by adding in those extra cardio sessions and I think you'll be surprised with the results.

This is something closer to what I would recommend from the start. But seeing as how you are depleted from your time on the 50/20/30, this will be good for you.

Of course, this is if you want to go in this direction?

quote:

HIIT Cardio is good, but make sure you don't do it on an empty belly!

Yes, that could be catabolic.

Vijay this sounds like a lot of carbs which I am afraid of but I was looking at some of the posts and it seems that this option of more carbs is working well. It sounds like heaven being able to eat carbs more often and spread out this way! I would do as much cardio or lifting as I need to do to get my result. So increasing my cardio intensity to 6 days is not a problem. Is 30 minutes ok? Should I do more or less. I will definitely avoid doing the HIIT on an empty stomach. I usually do cardio in the evening after my weight training.

I also want to know if I can substitute the Quinoa or the brown rice for potato like Jason said. I don't eat red meat or turkey is it possible to have fish or chicken instead?

Thanks so much!

quote:

I also want to know if I can substitute the Quinoa or the brown rice for potato like Jason said. I don't eat red meat or turkey is it possible to have fish or chicken instead?

Sub or use all three. Potato is a great option because it is loaded with potassium and guess what? Muscles, all muscle, is the only place you'll find it.

Having the carbs, your intensity should not suffer. What good is low carb if your progress or intensity cannot be maintained? Slowed burns on cardio, weaker lifting? Adding carbs, go full intensity and keep it going!!

Chicken and fish is ok. In fact, I prefer to up the fish intake the last 4 weeks of a contest diet.

Other than mad cow disease, is there any other reason for not eating red meat?

OK...good. I look forward to having more energy and better workouts! I am going to calculate the macros and calories of this diet tonight. I am excited to see some results

I have nothing against it I just don't like red meat or turkey personally. Even as a child I could never eat it and I have tried but it makes me sick to my stomach for some reason.

Surf, if you aren't gonna eat beef at meal #5 then you have to add 1 teaspoon of Smart Balance butter to the Sweet Potatoe or add some oils to your veggies or something along those lines. You have to have some fats in that meal.

Other than that you are golden! You are gonna enjoy this meal plan! Here is a breakdown of the macros in this plan:

Protein approx. 160g
Carbs approx. 180g
Fats approx. 33g
CALORIES approx. 1700

Now you may wanna play with those numbers if you think you want more calories. But that should work for now. Seems like a lot of food, but 1700 cals isn't very much at all. Enjoy!