Rip Flash

My NEW body transformation commandments

2011-01-30T20:07:00.000+00:00

So, with a hiatus from slow carbing for the time being...probably around 2 weeks and if it goes well, maybe more...I do need to sort out some sort of eating plan to keep me going towards my getting ripped goals!

I won't be counting calories (still!) but I will be monitoring my protein, carb and fat intake properly. I will be aiming for a ratio of protein:carbs:fat of 40:30:30 on training days and
40:20:40 on rest days. Minimum protein intake will be 170g per day to help muscle gain.

On training days I will be trying to time most of my carbs before and after my workouts so that I can make sure the insulin is channelling the nutrients to my muscles properly. Will leave a few more carbs to have around the day. The only exception will be allowing myself some porridge for breakfast as I usually find it sets me up for the day really well, although in fairness, I almost always do my training in the morning anyway so it would be timed around workouts anyway.

Protein will of course be the foundation of each meal, and I will be trying to have 6-7 smaller meals a day.

So most meals will consist of lean, clean protein sources, plenty of vegetables and a possible carb source - oatmeal/porridge, quinoa, sweet potato will probably be the corner stone, although again the bulk of this will be timed around my workouts.

Protein sources will include chicken, eggs, turkey, seafood, cottage cheese, quark cheese, fat free Greek yogurt, fromage frais, flax seed and of course my protein shakes.

Got no problems with downing lots of veg, but I am probably going to ease up on the legumes and lentils - they just don't work for me.

Fats sources will be hummus, nuts, nut butters, avocados, olive oil. Should do me fine.

Still undecided what to do about artificial sweetener - I know too much is definitely not good for you, and I definitely need to cut down heavily on the quantity I was having pre-slow carb, but I think a little bit of it will go a long way in helping keep me on track...at least until I can wean myself off it.

Definitely need to up my fluid intake as well. Really haven't generally been having enough water...so definitely does need to change.

Probably going to generally try to avoid fruit still - high sugar content.

I think that does cover everything for now. I will amend and adapt as I need to.

Plus as I am experimenting on my own and on myself, tracking is crucial. Weight, measurements, and photos of me will definitely be needed. I already have 2 out of 3. And I am definitely going to add in the flash diet concept from Tim Ferriss.

Let's see where this gets me.

Whoops....

2011-01-30T18:55:00.000+00:00

Ok so I have been terrible at updating this blog.

To be honest I think I am going to take a short term (couple of weeks) break from the slow carb eating plan. This last week a couple of things have made me want to step back from it for a bit and maybe re-visit at another time.

First off it was just my results this week - 11lb in a week. I have gone from 162lb on Saturday morning last week to 173lb on Saturday morning this week. Now I know I am meant to go on inches rather than weight - but 11lb in a week! Puts me 4lb above my starting weight. And I still went ahead and did my cheat day so if I got on the scales now I would probably be another 3-4lb up on top of that.

I could accept that (somehow...) if it hadn't been for my 2nd reason for taking a break from it. I had horrible indigestion on Wednesday and Thursday and must have been in the bathroom on at least a dozen separate occasions. You would have thought I would have lost SOME weight through that anyway. But I felt so uncomfortable those couple of days that I kind of developed a stigma for the plan so need a couple of weeks or so to re-boot and re-assess.

I will still be eating healthy throughout my "break" and I will see how I feel. I'll post it up on here as well, and I think a lot of the basic principles of slow carb eating will still be applied - protein-rich, lots of veg, repeating meals....but I will make a few modifications which will probably bring me into the more conventional fat loss/muscle gain school of thought.

Let's do this!

Week 4, days 2 and 3

2011-01-24T20:01:00.000+00:00

Not sure what happened to me all of a sudden but last couple of days I just haven't been into my slow carbing. I mean I have been following the plan but it has been in a very very lazy, approximate, half-@ssed sort of way.

I have had very little appetite these last couple of days and been sort of force feeding myself to get to around 1500 calories.

Don't know why my head just hasn't been "right"
for it. I haven't gone and had an extra cheat day or anything - but not eating the proper composition at meals (so often skipping the veg or the legumes or the protein) and eating more almonds than I should.

I was completely fine (maybe a bit over-stuffed) when I went to bed on cheat day last Saturday and even Sunday morning when I did my cooking for the whole week, I was fine. Something just sort of knocked me down a couple of pegs Sunday afternoon, no idea what!

Meh. I'll wake up tomorrow and hopefully climb back on the horse.

Stevia??

2011-01-23T18:00:00.000+00:00

If I remember reading correctly, Tim Ferriss generally advises against artificial sweeteners but mentions Stevia as being the one of choice for slow carbers if they are really that intent on taking it.

I didn't think anything of it - I figured you know, drop Splenda and get on to the Stevia and satisfy those sweet tooth cravings.

So on to Google I go to see where in the UK I can find it and....I can't

It is banned in the UK, and the whole of the EU for that matter. Apparently can screw around with male fertility as well as being prone to causing DNA mutations. Yippee!

That is one thing to steer well clear of, thank you very much. Slow carbers beware.

Week 4, day 1

2011-01-23T07:43:00.000+00:00

Cheat day of course!!

I completely forgot to take any sort of supplementation which was a bit reckless of me but I think it made sense as I was allegedly supposed to be taking a break one day a week anyway and hadn't done that yet.

So how did cheat day go?

Breakfast:
- 3 egg whites and 1 whole egg cooked in a bit of ghee
- Rocket salad
- Can of hot & spicy beans

Bootcamp session

Breakfast 2:
- 80g porridge, 200ml semi skimmed milk, 2 scoops of whey protein powder
- 95g bag of chocolate covered
pretzels
- 5 chocolate biscuits
- 4 chocolate florentines

Lunch:
- Chicken Oyakodon (Japanese chicken and egg rice bowl)
- Banoffee pie

Dinner: (at an all you can eat place - these were mostly spoonfuls rather than full portions!)
- 3 pieces of sushi
- 1 small slice of pizza
- 2 BBQ chicken wings
- 1 prawn wonton
- Thai chicken salad
- Chicken tikka
- Steamed rice x 2
- Thai green chicken curry
- Chinese chicken curry
- Chicken korma
- Sweet and sour chicken
- Lamb jalfrezi
- 1 naan
- Small bit of chow mein
- 3 choc chip cookies
- 3 banana fritters
- Vanilla ice cream with chocolate syrup
- Small piece of carrot cake

When I got home, just for the sake of stuffing myself and because I couldnt have it again for a whole week I went for TWO of the following:
- 80g porridge, 200ml semi skimmed milk, 2 scoops of protein powder

I really didn't bother tracking the calories because I was out but I would guesstimate somewhere between 5500 and 6000. Woohoo!

Week 3 results

2011-01-23T07:06:00.000+00:00

I did do these first thing yesterday morning, before my cheat day started in earnest but forgot to post.

To be honest I had no real movement in inches - a lot of very small fluctuations on various parts of my body - probably just from discrepancies in taking my own measurements.

I did lose 1lb though, so total loss of 7lb. I certainly won't be complaining about that! Wish it was more of course, but a pound off is 2 pounds lower than a pound on!

I am thinking about switching over to doing geek to freak after a couple of weeks but I'm not 100% on that. I'm starting some out and out resistance work in the coming week and want to see how that impacts before I consider changing my nutrition again.

Week 3 macros

2011-01-22T03:46:00.002+00:00

I tracked my calories for the last week, just to test how things have been going:

Sat 15 Jan: 5399 cal, 269 protein, 547g carbs, 246g fat (Ultimate cheat day!)
Sun 16 Jan: 2109 cal, 225g protein, 122g carbs, 84g fat (not enough legumes)
Mon 17 Jan: 2053 cal, 179g protein, 194g carbs, 72g fat (just about right I think)
Tue 18 Jan: 1985 cal, 191g protein, 179g carbs, 68g fat (think I got today spot on)
Wed 19 Jan: 2268 cal, 208g protein, 87g carbs, 123g fat (not enough legumes I think)
Thu 20 Jan: 2572 cal, 245g protein, 205g carbs, 104g fat (almond binge)
Fri 21 Jan: 2128 cal, 240g protein, 82g carbs, 93g fat (too much protein, lack of legumes)

Average: 2645 cal, 222g protein, 202g carbs, 113g fat

So overall I am just about on course - my trainer wants me getting in around 2700 calories a day so I am averaging that fine at the minute. I am definitely getting enough protein and carbs over the course of the week. Fat should be a bit lower - this is due to high peanut butter and almond intake, which I need to cut back on.

But so far I think on balance, everything is working well. We will see what the results say tomorrow morning at my weigh in.

Week 3 review

2011-01-22T00:23:00.060+00:00

3 weeks down.

In 2 weeks I had lost 6 pounds and around 7 inches although I thought I had done pretty badly last week - I felt a bit bloated. I don't feel bloated this week but I for some reason feel a bit sceptical about a loss in pounds or in inches. Can't explain why, call it instinct.

I have now finished the peanut butter so that won't be able to haunt me, but
I have snacked on a few too many almonds for no apparent reason. Its not even like I was hungry when I was doing that! Was a bit annoyed with myself.

I did take my PAGG stuff all week. I realised a few minutes ago that we're meant to take a 1 day break in the week. I think I should have done this today as I had been taking it for the last 6 days. I don't want to take that break on cheat day or the day after cheat day so I might take Monday and then take Friday again to get my system in order.

I did some form of physical training everyday for the last 12 days with today (Friday) being my 1st rest day. By next week I am going to settle into more of a routine. 2-3 weights sessions a week, 2-3 bootcamps and a couple of runs (which are probably more physical recreation than actual intense training for me). I don't want to do too much and overtrain but with the right amount of rest and nutrition and with the careful guidance of a world class trainer (which I am lucky enough to have), I am going to smash my physical fitness goals in no time! Bring it on!

Day 21

2011-01-21T20:23:00.000+00:00

I didn't domino today like I had done with the almonds yesterday. So good news there. I think I had in total about 20 almonds. Thought I finished them until I saw another huge bag sitting there which I am going to do my best to ignore for obvious reasons.

After 12 consecutive days of hard training, I had a rest day today though. Definitely needed it and I will be waking up bright and early to train hard tomorrow. With the rest day I should be well prepared to up the intensity and annihilate myself :)

Really gotten to love Indian spiced scrambled eggs made with ghee. Absolutely awesome taste and texture. The ghee has quickly become my favourite cooking ingredient.

Plus, CHEAT DAY tomorrow!!! I can't wait. I have got a very sugary breakfast planned, and am out for lunch and for dinner so I will be sure to enjoy myself. Weird though that the one thing I am craving more than anything else is my oatmeal! I know Tim recommends having 1st meal of the day as a slow carb one but I might not stick to that idea. Especially if I am only having 3 meals. I think I may end up having 4 though. We shall see - I however am pumped for my binge!

Day 20: Dominoooooo

2011-01-20T21:43:00.000+00:00

Oops. Really understood the idea of domino foods for the first time today. I was a bit peckish and decided to treat myself to 10 almonds.

Unfortunately within an hour that 10 became something like 80. Don't know what came over me - I'm only 2 days from cheat day and its not even like I was that hungry or anything.

My day was actually pretty good overall if you ignore that one blip. I was disciplined and stuck to the plan as I meant to.

In fairness, even if you include my blip it was a pretty good day. Overall calories came in around 2500 and with the high intensity PT session I had this morning, it probably makes sense to add in a few more calories to help recover quicker. Maybe I'm trying to justify my own mistake, but my trainer wants me getting around 2700-2800 calories a day on average so 2500 is a bit below that, allowing my binge day to help average things out.

Another intense training session tomorrow so I will try to get around 2400-2500 calories then as well.

Then of course Saturday is CHEAT DAY!!! Woohoo!

Aching!!

2011-01-20T11:15:00.000+00:00

First proper personal training session in a couple of weeks and oh my goodness I am so sore! But I love this feeling - no pain no gain and all that.

Did this combination of rowing, lat pull downs, cable cross, squats, jump squats, lunges, bicep burls, biking, lat raises, push ups, and goodness knows what else.

Really worked me hard and I am still aching in several places right now. Love it!!!

Had a whey shake right after, been told to up the quantity by Mr Trainer Man though.

Goal re-assessment...

2011-01-20T02:39:00.006+00:00

Been thinking long and hard about my goals. I have decided to change up a bit.

At first, I said I want a lean slim physique to be proud of. Then I realised that with clothes on I would look the same as any skinny guy - 6 pack or no 6 pack.

So I have decided I want to put on a bit more muscle and have a physique which looks great with my top on and even better without... ;)

Something like this, maybe a bit less on the arms:

What you think??

Day 19

2011-01-19T22:39:00.000+00:00

Another straightforward day. I tell you cooking in bulk makes things soooo much easier. I had no temptations to go off plan, had minimal meal prep time, filled up and good, tasty, slow carb friendly food and really have no complaints.

I didn't think it would be this easy. I will see what the results say on Saturday, but assuming they are on course, I think I can get this thing getting me flying towards my goals.

Did another bootcamp - that's 11 in 11 days. I am deferring my rest day to Sunday as I now have 3 personal training sessions on Thursday, Friday, Saturday, but I am loving my training. On this plan I have so much more energy which is letting me train and push myself harder than before, which is reaping me rewards too.

My arms and legs are aching now - badly. Think I will need to rest up tonight so I can give tomorrow morning's PT my all!

Bring it on!!!

10 days 10 bootcamps

2011-01-18T22:38:00.000+00:00

Some of you regular readers (and I believe there are a few of you??) know that I go for regular outdoor fitness bootcamp sessions at Strictly Bootcamp

Today I have completed an awesome 10 bootcamps in 10 days and I have honestly never felt fitter or stronger. Or leaner!

Amazing thing is that it has complemented the slow carb diet perfectly - the nutrition gives me enough energy to work hard in the sessions and recover quickly enough to go again the next day.

I am sensible and know it isn't sustainable and shouldn't be done regularly but I felt like setting myself a challenge to see if I could do it, and well I did. And did well.

I don't doubt it has helped me with getting the results I have had so far - well my week 2 results anyway.

My trainer is back from his holiday though so back on to some hardcore strength sessions with him to really build some muscle. Woohoo!

17 and 18

2011-01-18T20:38:00.000+00:00

I dont know how or why I forgot to post an update yesterday. But in fairness there wasn't really a huge amount to say.

The main thing really is that since I started taking PAGG, food has been going through me more quickly. In a good way I mean. So I actually kind of feel like my insides are regularly getting cleaned out. This has kind of taken away the main downside I suffered during the first couple of weeks - bloating, feeling congested, etc.

I have seen huge benefits in cooking in bulk on Sundays - knowing that I always have something in the fridge which I can go to and eat guilt free really does help me keep on track.

Still tracking calories - had about 2100 yesterday and 2000 today so I am staying in the same sort of range. I am getting in about 180g of protein a day which is a bit more than what I need or am aiming for - which is 1g per lb of body weight - but I don't see a problem in this as I am getting in enough water and good fats to help me digest it comfortably. I need the protein anyway to start getting myself ripped....

Only thing is probably a bit too much whey and not enough real food sources of protein.

Day 16

2011-01-16T22:15:00.000+00:00

Easy peasy day, really getting the hang of things.
First day of properly trying the PAGG supplementation and I find it really does help fill you up. No other major side effects or anything to report.

Decided against weighing myself post-binge day because I think that sort of thing will probably be counter productive - paranoia creeping in and all that.

But I spent 3 hours in the kitchen this morning getting my meals ready for at least the next week, maybe the next 2! Woohoo go me. The next week I will be cruising food-wise.

Came in at about 2100 calories today and completely stuffed so things are well and truly back on track after yesterday's indulgence.

Day 15: Now THIS is a binge!!

2011-01-15T21:11:00.010+00:00

Man I didn't think I was capable of it, but I have somehow managed to get up to 5000 calories today. Enjoyed every second and very deliberately overdid it to minimise the chance of cravings bugging me by Tuesday like they did last week.

So how did I get to the dizzy heights of more than twice my normal daily calorie intake?

Including supplements, my day was as follows:

Wake up
Week 2 measurements
500ml ice water and 2.4mg of CQ
30 minutes later, AGG just before a slow carb friendly breakfast:

Leftover pork shoulder and 2 cups of spinach leaves - 360 calories

Went for my bootcamp again - 7 days in a row
1.6mg of CQ
30 minutes later:

60g oatmeal with 2 scoops of whey and semi skimmed milk - 490 calories
95g of chocolate coated pretzels - 440 calories
25g of chocolate florentines - 140 calories
3 M&S extremely chocolatey biscuits - 180 calories

1.6mg of CQ half hour before lunch
Lunch was:

AGG
Sainsbury's stonebaked Hawaiian pizza - 750 calories
80g paneer cheese - 280 calories
25g chocolate florentines - 140 calories
3 M&S extremely chocolatey biscuits - 180 calories
30g cheddar cheese - 120 calories

Somewhere in the day I also had:

Chocolate refrigerator cake - 480 calories

1.6mg of CQ half hour before dinner
Dinner was:

AGG
Dr Oetker Ristorante mozzarella pizza - 880 calories
Tesco finest chocolate cheesecake - 440 calories
50g oatmeal, 2 scoops of whey and 200ml semi skimmed milk - 480 calories

And I will be having PAG before bed

Total calories (if my maths is right - I am doing this in my head!): 5360!

Didn't really get a chance to add in my 40 squats/tricep extensions/other miscellaneous exercises because my day was a bit all over the place. Will make a bit more effort to work these in properly next week.

But I am way too full and over stuffed to even think about wanting anything sugary, chocolatey or probably even carb-y for a while. Cheat day has served its purpose - let me just hope the junk in my system from today doesn't find a permanent home.

Following basic and common science principles, 5360 calories isn't quite 3500 over my resting metabolic rate (especially as I was exercising) so in theory, I shouldn't put on a pound tomorrow morning, but I am confident if I get on the scales it will probably push me over my starting weight!! Goes to show, a calorie isn't always a calorie...as Tim has always said.

What will be different in week 3

2011-01-15T13:38:00.002+00:00

I wanted to get these thoughts down as I was thinking fresh about them. I am writing this before I get my week 2 results sorted (although posting after), so it isn't dependant on what I did in the last 7 days, but just what I think could be changed up to help me on my way.

1. Cooking in bulk
I have realised (finally!) how much easier it is to make a huge batch of things and keep them in the fridge. It would help my discipline on this plan infinitely, as I have found over the couple of days. Definitely needs to be done I think. My Sunday morning at least is going to be spent cooking.

2. Stopping the peanut butter!

This has been my major weak point - I haven't been able to control my craving for this thing. I actually think a lot of it is down to not doing my first point enough meaning lack of convenience led to lack of proactivity leading to bingeing. That is going to change! It will be exceptional days when I have it.

3. Supplements
Starting my PAGG and CQ supplementation on Saturday, cheat day and start of week 3. I hope it helps getting things really launched! Very curious about using the CQ. Will keep all posted on how it goes with these, how they make me feel and any side effects (both good and bad).

As its a cheat day my routine will be something like this:
Wake up
Weigh/measure for week 2 results
500ml ice water
CQ 30 min before breakfast
40 air squats and AGG right before breakfast
Breakfast (slow carb friendly)
Bootcamp 8.30-9.30
CQ 30 min before lunch
40 tricep extensions and AGG right before lunch
Pizza lunch
40 air squats about an hour after lunch
Might throw in a few delightful snacks
CQ 30 min before dinner
40 air squats and AGG right before dinner
Pizza dinner & cheesecake dessert
40 tricep extensions an hour after dinner
PAG before bed

Yes I am confused too. I guess when I make it habit I should be ok.....I hope...Still need to work out what on earth happens properly on a non-cheat day.

Week 2 results are in...

2011-01-15T12:56:00.000+00:00

...and 3 more lb off. Really don't know how that happened because I was really "feeling heavy" all week.
But I am so pleased.

That is 6lb off since 1st Jan 2011. Woohoo.

Another 3 inches off as well, bring my total inch loss to 7 inches. Wicked!!

The two big shifters this week were an inch around my belly button and half an inch from the hips. The other 1.5 inches were pretty spread out. Only downside is my biceps seem to have shrunk slightly, but that could just be a bit of fat getting shifted - I don't really know.

Anyway 2 weeks in I think it is all going well. I am mid way through supplementation and cheat day, kicking off week 3. Head is spinning from a sugar rush, and I already feel pretty full but I am determined to make myself sick - last week by Tuesday I was getting cravings again which I want to avoid. Lets do this!

Day 14

2011-01-14T22:15:00.001+00:00

I think I have really got the hang of things a lot more now.

Breakfast today was some left over pork roast (yeah I don't know how I could stomach it first thing in the morning either) and my broccoli, cauliflower and kidney bean concoction. Using ghee adds such a nice flavour, it is definitely going to be a regular in all my meals. In fact today it was.

Had another bootcamp session and my goodness I was aching afterwards. If you have a fitness boot camp near you, go try it! If its even half decent you won't regret it.

Lunch I had out at Nando's so really easy to slow carb it. Half a chicken, removed skin, plus a side of ratatouille and used my diet coke quota for the day as well.

Snack was some grilled prawns with
the same veg/bean mix from breakfast.

Dinner was chicken stiry fry with peppers and the veg/bean mix again. It was so much easier and enjoyable having a big batch of something in the fridge. That is definitely the way forward for me.

Even though I am not convinced about my week 2 results (weigh in Saturday morning), I think I have got a bit more knowledge and experience now to fine tune and get things right for weeks 3 and 4. Stay tuned for my post on what I am going to be changing up.

Slow carb: Cauliflower, broccoli and kidney bean curry

2011-01-14T18:48:00.000+00:00

I experimented a bit and came out with this gem of a recipe. I like my cauliflower and broccoli a lot more mushy, so pre-boiled it, but you can use uncooked if you want to give it that texture.

Ingredients

3 tablespoons ghee
5 cloves of garlic, chopped
1 green chilli, chopped
1 red onion, chopped
few sprigs of cilantro/coriander, chopped
an inch of ginger, chopped
cumin seeds
3 tomatoes, chopped
2 drained cans of kidney beans
500g broccoli
500g cauliflower
salt
turmeric
garam masala
cumin powder

1. Heat ghee

2. Add garlic, ginger, onions, coriander, cumin, green chilli and allow to cook until fragrant

3. Add tomatoes and other spices and continue to cook until the oil starts to separate out

4. Add kidney beans, broccoli and cauliflower and stir well

5. Add water to the level of the vegetables in the pan and simmer

6. Increase heat to dry out water

7. Enjoy.

The ghee really does work wonders for the flavour. And it is slow carb friendly (see the section on macadamia oil in Tim's book).

Results day tomorrow

2011-01-14T18:36:00.000+00:00

Got my week 2 weigh-in and measurements tomorrow morning. To be honest I really don't think I had much progress this week - call it gut instinct. Pretty sure I haven't lost much if any weight. Clothes don't feel any tighter, nor any looser to be fair.

Time will tell. I'll find out when I get up tomorrow morning I guess. Stay tuned!

BUT it is also CHEAT DAY tomorrow :D I got 2 pizzas and a load of cookies lined up and waiting - I hope my morning measurements don't put me off them...

Day 13 Part 2

2011-01-13T22:48:00.000+00:00

I did manage to up my calories a bit.

My 2nd lunch was an echo of my first lunch - I have realised the advantage now of making things in HUGE batches. It is just so much easier and more convenient.

I did an intense bootcamp session again. Absolutely loved it. Was burned out and aching. Woohoo!

Dinner was same veg from lunch and lunch 2, with a whey shake. I have just had 30g of peanut butter pre-bed. I got to about 2050 calories today and this was probably the first day where I really enjoyed 3 out of the 4 meals - still need to work on sorting something out for breakfast regularly.

PAGGing

2011-01-13T18:41:00.001+00:00

Finally got my full set of PAGG yesterday but it had been so long since I read the book that I didn't remember the protocol.

So here it is:

P - Policosanol - 20-25mg
A - Alpha lipoic acid - 100-300mg
G1- green tea flavanols - 325mg
G2 - garlic extract - 200mg

Before breakfast: A G1 G2
Before lunch: A G1 G2
Before dinner: A G1 G2
Before bed: P A G2**

**Tim Ferris tweeted recently that you shouldn't be taking the green tea (even if it is decaf) before bed.

I was tempted to start with these tomorrow, but for tracking purposes I think it would make sense to start with my next cheat day (this Saturday) when I also start with my cissus.

Day 13 part 1

2011-01-13T14:03:00.000+00:00

Breakfast today was a whey shake immediately on waking, followed by a cup of left over lentils. Breakfast some days really does feel like a burden without my oatmeal! How I miss having it every day!

Lunch was a bit different. I downed about 100g of cottage cheese with a bit of salt and cumin powder. I think cumin powder was the missing link between cottage cheese and tasting good. Really savoured it. I am going to get some cottage cheese with chives though next week to mix it up. I followed that up with a kidney bean, broccoli and cauliflower curry - recipe being posted on Friday - and a few almonds. Ten almonds to be exact, like Tim recommends.

And I felt stuffed.

Its weird, this
eating plan. I am eating a lot less in terms of calories than before - usually by this time of day I would have had 12-1300, whereas today Ive only had 700 - but I feel genuinely unable to down more. The strange thing is that I used to be a bit on the low carb side before - if anything, I am probably getting in more carbs now - but feel a lot fuller. Maybe I just have a better balance now. Worth thinking about I guess.