Bye-bye carbs
Don’t ask me how I know this stuff, but I do — I know when it’s time to ditch carbs, raise protein, lower or raise fat, and when to change the channel when Reba comes on television.
Most of that stuff is a mystery to explain timing-wise. That last thing is easy — as fast as I can reach the remote. You know, Reba would make an ideal poster gal for the “See The World Through Our Walls And Become A Monk” campaign. The water company hates her as well. I mean, cold showers? One glance and it’s a done deal.
This same, shall we say, lack of enthusiasm breached its way into my nutrition plan this past week. Oh, I told you — don’t go freakin’ on me. Didn’t I say that you have to be flexible? Keep it moving? Roll with the punches?
Coulda swore I said that. Perhaps not. Perhaps it was a book I read. Or, perhaps it was nothing.
At any rate, that’s swell advice. You should follow it. I did. And here’s why.
Carbs are basically benign creatures who occasionally decide to rip out your innards and play hopscotch with your intestines. Nice graphic there. Sorry. I just had a dream about Stephen King and then I had a dream about a writer who didn’t sell out — back to back! Wow. Strange night. There were intestines involved, I’m quite sure. So…that’s what’s going on there.
They’re like…let’s see…a cute, fuddly-wuddly baby Panda Bear that eventually grows up and eats your head when you’re not looking. By the time you notice, you’re half way down Spot’s gullet with Panda digestive goo all up your nostrils as you roll on down to Black-out City.
So, yeah — carbs are okay and they suck, all at the same time. Actually, at different times. That’s what makes them trickier than Spot the Panda Bear because you can actually watch Spot growing up to be a vicious Rummyhole who eats heads but looks so cute oh you just wanna goooosmuuooochiiewooochie mister panda-wandaaaaaa.
Then BOOM. No head.
I think I’ve made that point abundantly clear. Carbs can be dangerous and perfectly kind depending on the cycle your body is in. Yes, you can say carbs are like women — you know, beautiful to look at, yummy, and seductively dangerous at times. What did you think I meant?
As I type this, I’m chowing on a wonderful tuna salad created by me (read: my chef, as if I could find the kitchen) from a can of tuna, a bit of Miracle Whip Lite (I like the taste) mixed with homemade balsamic vinaigrette, walnuts, fresh veggies…yum. Very little carbs, no starch, and a lot of taste. Plenty of protein and fat, though.
Why the change? After all, I’ve ditched more than my 10 already and working on the next 10, right? Right — except I started wanting to nap every day. At first, I just figured I was getting old — then I remembered that I’m only 42 and still enjoy loud music. That, mixed with the non-gray hair, changed my mind quickly. I then turned to the more likely culprit — elevated serotonin levels. Too much “happy sugar” — sugar being starches and carbs, not table sugar. A bit on the lazy side I was, yepper. So, I decided to give my MasterMeals a kick in the pants — I dumped my carbs down to about 100 grams per day, give or take a few.
This is nothing new, nor is it a surprise. My training is getting more intense, my muscles are reappearing slowly but surely, and my body fat is dropping. At some point, my particular metabolism says “feed me protein and fat, please”, so I listen. I was craving live cow, so I guess that tells you something.
Kidding, kidding — partially warmed cow.
Every 4th day or so I’ll toss in a meal with a bunch of brown organic rice and yams in it. Perhaps every 5th…maybe less. It’s all instinct and MasterMeals flexibility.
There’s no doubt that most people, myself included, discard fat more rapidly on a low-carb diet. The issue becomes how to make it healthy and something you can live with. The Atkins Diet (nothing new, just the first time a “doctor” said it) gets incredibly boring after a few months for most people.
My version of low-carb eating doesn’t. There are many reasons — I’ll cover a few tonight, and then I’m outta here.
First, I don’t cut carbs really low until I’m prepping for a photoshoot. There’s no need — about 100-125 grams per day for me, then 500 grams on a high day to reboot the system and restore some glycogen (sugar stored in the liver and muscle that gives you that nice pump in the gym.)
Linda Stevens used to do that back in my college days, but she retired and now owns a day care center in Dupont, Washington. What? Linda pumped up those big blue Swiss balls you see in the gym. Geez. Get your mind out of the gutter.
She was also a call-girl.
Anyway, carbs are needed for that pump. Some people can live just fine energy-wise without much in the way of carbs, like myself. Others just like the taste, like myself. Still others thrive on carbs and require them for energy — like most of the people we love to hate.
Second, my carbs are basically water carbs — carb foods with more water than food. That’s the technical definition. Really. That, combined with walnuts and a bit of starch in the day makes 120 grams come and go pretty quickly.
The real trick is the fat. Most people go hog wild on the fat on a low-carb diet…and it works. To a point. Ah, there’s always a “to the point” in my points, isn’t there?
I’ll tell you why tomorrow. For now, I’m a happy camper with my moo-meat, veggies, salads and whey.
Then along came a spider… {10}
Archived in MasterMeals.
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Comments (19)
Todd said:
Uh oh… dissin’ Reba. Ok, I admit, it’s not the most intelligent show in the world, sometimes on a Friday night, that’s just what my work-fried (kinda like wok-fried… but not) brain needs, and Joanna Garcia is a total goddess. But I digress.
I’ve tried the low-carb/no-carb “thing” in the past, and it did work for awhile. Then I fell off the wagon (lack of crusty bread, and pasta, did me in, at that time in my life). But when I decided, finally, to put my body back together a couple of years ago, I tried it again. I lost about 20 pounds, but then it stopped. Then I switched over to what I refer to as a bodybuilder’s diet (high carb (high quality carb), high protein, low fat), and I ain’t looked back. In 15 months, I dropped 110 pounds, going from 32% BF down to 17% (192#, total weight).
That was as of last December. Now I’m here. Currently I’m at 207, 19% BF. When I started this 10—in-10 deal, I was floating somewhere around 211, at 20% BF. Like you, I’ve had a rough year — physical dilemas, deaths in the family, pain-in-the-glutes job stress (beyond what is typical).
Anyway, like the Reba thing, I can’t let go of the carbs to such a drastic degree as you have done, but I have learned to drop them out of the afternoon/evening lineup. On workout days, I eat oatmeal with one or both of my morning meals (at 5 and 8); I’ll have brown rice or a sweet potato (no condiments), or 100% whole-grain bread with my middle meals (12 and 3), then I’ll have a recovery shake (whey protein and some form of simple sugar (honey, or fruit)) post-workout (I mainly workout after work, except for Saturday morning). On non-workout days, I’ll skip the starchy carbs, and just have plenty of lean meat and fresh veggies.
Sometimes I will cycle, and go totally low-carb for a week or two (with one or two loading days interspersed over the time period), but I won’t go back to low-carb as a lifestyle. A happy medium seems to work best for me, as well as the occasional visit with Joanna on a Friday night…
Posted on Dec 09, 2005 06:04 AM
Lee at work said:
I admire your meal plans, oh Almighty Bingoness, but when I drop the carbs I get headaches and grouchy and irritable and…
I guess the secret is to find out what works for one’s own self.
PS I thought you didn’t watch TV?
Posted on Dec 09, 2005 06:20 AM
Todd said:
Many apologies, for many typos (mainly omissions) in the above post — that’s what I get for rushing whilst getting ready for work.
One being: On non-training days, I cut-out the simple and/or starchy carbs in the afternoon/evening, when I’m not in a total low-carb cycle as mentioned later in the post.
That’s about all I have time to correct at the moment, since I’m now actually at work.
Peace, Everyone!
Posted on Dec 09, 2005 08:03 AM
Kristy said:
I actually don’t do well with the low-carb thing. It makes me cranky, lethargic, very hungry and I don’t lose any wieght at all. I do a lot better with a low-fat, mostly vegetarian, whole foods kind of diet. Whole grains, lots of fruits and veggies, fish, dairy, eggs and a bit of meat every now and then. It comes out to about 50/30/20 (carb/protien/fat) when I do the math. That’s just me though.
Posted on Dec 09, 2005 10:13 AM
Paul said:
Random…my 16 year old son uses that word quite a bit..not necesarily the webster dictionary version..but it always seems like the right word to use at the moment..so i’ll just be random as that seems to be the MO here. Although I must say very precise and intellectual type random. Random Rant Bingo..man you shredded poor ol Dr. P. and fried chicken herself..poor Reba kinda like a meat grinder then a final pass through the ol vita max juicer. How about a pass at your fellow Texan (no not Lance) you know the other guy (read: the Bush Man) Are you sure ur not sitting back in Dallas amping yourself up on Krispy Creme dog nuts and guzzling quadruple espresso..you gotta harness that energy and maybe light the City of Dallas or something.
Seriously though..what a mind..our Momma has got to be proud..were you a difficult child?
You have me shivering in my running shoes (as i suspect others feel) never wanting to feel the wrath of Jon (random rant bingo)for fear of the 800 ton shredo matic. Mercy man..Mercy
Yes ..perhaps a kindler, gentler Jon lurks within. Please whatever you do..do not become a Lawyer or a Politician when you grow up…remember you do get older but that does’nt mean you have to grow up.
OK Jon thanks..stay off the deceased pig and all will be good.
Paul..from Kalyfornia..as your buddy Arnie says….I am one of you!! (say it fast with the Austrian accent)
Bye
Posted on Dec 09, 2005 02:53 PM
anna said:
This is the question for the ladies in here.(or jon because i am pretty sure that you know all about those things :) )
It is that time of the month. I went to the gym but felt so incredibly tired after my weights that my poor attempt on running for at least half an hour was really pittifull. Does anyone feel like that or is it that maybe i ate somethig that i shouldn’t, but i doubt it - i was pretty clean in my eating today.Is it normal? Before I usually skipped the workouts and didn’t bother but now i am trying to push mysef…….
Posted on Dec 09, 2005 03:34 PM
Kristy said:
Anna,
Make sure you’re getting enough iron. You lose a bit during that time of the month. Also, just do your best with your workouts. Some days you just might not be 100% energy-wise and that’s okay.
Posted on Dec 09, 2005 04:03 PM
Cherie said:
Anna,
My opinion is that it’s only 1 or 2 days out of 30, so take it easy. Be a “stud” the other 28/29 days! Even in Yoga, there are certain positions not recommended during mensus (standing on your head or something :) ). I don’t know that there have been any formal positions on lifting or cardio, but just listen to your body. Oh yea…celebrate being a woman. Calves look so great in a pair of 5” heels!
Posted on Dec 09, 2005 05:06 PM
Jon Benson said:
To Todd:
Oh, I understand “work-fried mind”…I just don’t want to dip it into a vat of chicken-fried Reba. My lord that woman is hideous. Give me Saved By The Bell re-runs over Reebuuuaa any day of the week, and that’s really saying a LOT brotha! Well, at least SBTB had some hotties that went on to do shameless deeds in Hollywood. Let’s not even go there with Reba, m-kay?
First of all, congrats on that 100 pounds man. That’s outstanding. Seriously, it’s whatever works. My body freaks on low-fat. My trigs go through the roof and my hunger is unreal. On medium fat, medium carbs (as I’ve been eating), I do just fine except there comes a time when I literally get sleepy all the time. At that point, it’s back to low carbs. I can do low carbs for a long, long time — but that’s me, my body, and my metabolism. Whatever works. Then, I go back to medium carbs, and so-on.
Funny you should say “bodybuilder’s diet” — bodybuilders ate “low-carb” long before Dr. Atkins got a hold of the system. All the dudes I like from the 70s were radical low-carb, high-fat, high-protein eaters: from Zane to Howarth.
A 40/40/20 or even 60/30/10 (like Keith Klein recommends) can work (carbs/pro/fat), but it just doesn’t work for me.
Something you can try is what I call the MasterMeals Switch: 2 on, 1 off (low carbs 1, high carbs 1) and 2 on, 1 off training. The key is the calories being kept the same every meal….and other nifty secrets found in MasterMeals.
To Lee:
I didn’t say I don’t watch TV — in fact, I listed the TV I ‘do’ watch right here, girly. However, it’s impossible not to be exposed to the heinous hick while watching God’s Game in Texas. Just…well, put 2 and 2 together, smartrummy. : )
Again, this is ‘my’ meal plan…everyone needs to do what works for them!
To Kristy:
That’s a good split if you can take the carbs.
To Paul:
Oh, I’ve taken some pot-shots at our beloved leader from Crawford. However, I try to keep it subtle. He’s too obvious a target for Bingo.
However, this particular website does not share my opinions on keeping quiet. The thing I like about it is the fact it’s nothing more than Ws own words. You make the call from there.
Yeah, we’ve all said stupid stuff — but this is really stupid stuff. Funny, of course.
I was actually a model child. Strange, I know…but I was always…well, strange. My folks didn’t know quite what to think, but they were happy I opted for chicks over beer and marajawanna, and never knocked anyone up. I didn’t start breaking laws until I was 21. Heh.
And, I’m actually a ‘nice’ guy — but I like to have fun with folks. Of course I’m not going to tear apart something I dig, so I guess you could say I’m “raggin”. What no one knows is how serious I really am when I rag. I keep that to myself.
Peace and love to you Kalifornicators, and keep Arnie in check for us.
To Anna:
Oh dear god — I’m A GUY. What the hell do I know about that??
Kidding.
Check for mild anemia. Don’t take iron supplements unless your doc says you’re anemic during that devil’s week — certainly don’t take iron if you have a history of heart disease. The rest — well, we guys think it’s all in your head, remember?
Posted on Dec 09, 2005 06:12 PM
Tera said:
Anna: I was finding myself exhausted too. My iron levels tend to get a little low (family trait), but a nurse-turned-PhD that works in my lab suggested that I pay more attention to how much water I drink. Staying hydrated really makes a difference when it comes to how tired you feel.
Posted on Dec 09, 2005 08:25 PM
Todd said:
Truthfully, I haven’t watched the ol’ WB in quite awhile. I’m more of a TV-on-DVD-over-the-weekend kinda dude these days (just got season one of Smallville, btw.)
Joanna Garcia is still a major hottie in my book, though (plays the older daughter on that there aforementioned unmentionable program).
Anyhoo… ‘nuff ‘bout dat.
I hope I haven’t misspoken, by labelling my eatng plan as a bodybuilder’s plan. I was frazzled this morning (I hate Fridays at work), and thinking faster than I could type, and I forgot for a moment, in the rush to spill my thoughts out (another “side-effect” of the rotten year I’ve had… I’m even more rusty at the social thing than I was in the gym when I started back), that most of y’all ‘round these parts would be familiar with BFFM. That’s what initially got me started on this path back in Dec. 2003. And since Tom is a bodybuilder…
When “laypersons” have asked ask me how I changed my eating, ‘bodybuilder’s diet’ could be uttered before their eyes glazed over, so it became habit.
Posted on Dec 09, 2005 08:40 PM
Lori said:
I agree with the masses; I can’t live on low carbs. It works, I drop weight like crazy but I feel like jacko. Last year at this time, I made the mistake of following South Beach (modified to include fruit) and lost too much weight. At 5’8” I weighed 108 pounds and looked like I had an eating disorder. Lost alot of muscle too. I get really bored with protein and fats and find that it is difficult to “fit in” with everyone who is not dieting (that is most people). Belive it or not, my goals now days include NOT letting people know I am carefully watching what I eat. People who are not eating right do not want to be around someone who is not considered fat and is paying attention to her diet.
Jon, I am glad that you are out there spreading the fitness word, but I find the opposite works best for me. I have learned to just shut up and remain in the closet. I never utter the word fitness, diet, carbs, fats, cardio or weightlifting unless I am asked, then you can’t shut me up.
Gotta go buy a Christmas tree even though it is hot and sunny here in So. Cal. Have a great holiday season just in case I don’t find time to blog…I still read faithfully every day! Curious as hell about M-power, but can’t make myself shell out the 3 bills.
Sounds like everyone loves it, so keep spreading the word. Hope you’re making a jackoload of money!!
Posted on Dec 10, 2005 08:33 AM
mike said:
Hello All
I Have not joined in but have been reading. I hang my tuque in northern Ontario. I too am a Jon Benson fan. I have the MP, FOF and just about everything else he recommends too. As the Texan’s of days gone by would say “he know his onions”. Did you like that reference JB?
I am blind and have a gym I designed in my home over many years. I used to workout at a public gym but stopped after a shoulder injury that took me out of the game for a few years. The information in M-Power is incredible. Once I lose this nasty head cold or whatever it is I will be implementing his tips to the hilt. I also love the life assess feature which has given me to chance to meet Jan. She is the best trainer I have worked with so far. I can’t lift regularly now as the pressure builds up in my head and I just want to sleep once home from work.
I will stop here as I could run on easily. Besides, got to see if this works.
Take care all and be M-Powered
Mike
Posted on Dec 10, 2005 08:39 AM
Jon Benson said:
To Todd:
Agreed about Ms. Garcia…all for the major hotties, as long as they’re not standing next to a crash test dummy who’s seen her better days while still in the womb. That’s kinda like my favorite dessert smeared all over a nude Roseanne Barr. Kinda…ruins the appeal, ya know?
Anyhooo….
No, you did not misspeak about the bodybuilder’s diet — a lot of people think that’s what BBs all eat, and many of the guys today do eat like that. It’s all individual metabolic response (IMR, a huge topic in my M-Power program.) IMR is where it’s at, and it takes some time and some good questions to find out where and what it is for you.
There is not a ‘correct’ diet. There are only correct principles. Even a high-fat diet has principles that would work for a vegan on M-Power — consistent calorie intake per meal, caloric variance, and a host of other things.
Rock on, Todd!
To Lori:
Again, this is ‘my’ body — and please, never keep quiet! This blog is not, “Here’s what Bingo says and everyone follow it.” It’s, “Here’s what Bingo ‘does’ and everyone read about it and send Bingo money.”
I do not live on low-carbs, but I can. My body does just fine using fat for fuel, which is the problem with most low-carb dieters — they do not know how to take advantage of fat in their nutrition program, and they’re fat-phobic thanks the the ignorance of the media.
Again, whatever works folks — the key is to make whatever works WORK.
Now, about those ‘three bills’…girl, that’s literally less than you’ll spend on the movies next year. Please… : )
TO ALL:
Lori’s comment prompted me to mention that we’re coming out with variations on the M-Power Audios next year (late January) that will allow you to purchase segments for less bucks — but if you keep going (and we’ve tested this — almost everyone does keep going), you end up spending more than $295. Still, 12 weeks is much better than NO weeks and this way you can do 12, come back in a month or two, do 12 more, etc. You won’t get all the bonuses, but you’ll be well on your way to M-Powerment.
I’ll let you know as we draw closer to getting that bit going.
To Mike:
Everyone, Mike…Mike, everyone.
Mike is writing a book and yes Mike — I’m going to look over the drafts next week. I have a lot of M-Power stuff to do this weekend, and our master trainer Jan is coming to Dallas Monday-Thursday, so give me a week.
Mike’s an inspiration who doesn’t know it. If we could all be so freakin’ modest…except me, of course. We all need a flagrant Rummy in the crowd.
Thanks for bloggin’ in bro.
Posted on Dec 10, 2005 02:23 PM
Trinity said:
There are so many inspirational stories that just keep popping up. But I have another run-of-the-mill question. My “will power” is not so good — what does everyone do when people just keep pushing food on you? Asking you out to lunch, bringing you cookies, making meals you can’t eat (at your house, and they are guests…). The situations are endless. How do you say “no thanks” gracefully? Maybe sometimes…you can’t??
Posted on Dec 10, 2005 06:06 PM
Todd said:
Hi Trinity,
I’ve definitely had my battles this year, and not always winning when it comes to saying “No”. A handful of whole, large pizzas have met their demise at my hands, among other things (Pad Thai is another major weakness…)
I find that I have difficulty sticking to my eating plan pretty much only when I’m not being faithful to my workouts (i.e., not going to the gym). But I’ve got that particular demon beat-down, currently, and I’ve been back on my 3-4 days per week routiine for the last four or five weeks (lost count), and since I’ve started back up, I don’t have trouble telling myself, or other people “No”, when it comes to inappropriate food choices.
It would be impossible for anyone who knows me to miss the fact that I’ve been committed to fitness for the past couple of years; there’s a lot of my former self missing (see post above), so people know very well not to attempt to pressure me. They know they will lose.
I think my own “will power” is simply a matter of focus. When I’m not in the gym, and being lazy , I tend to indulge in my appetite. The old “food is comfort” feelngs take hold. But when I’m active, my focus shifts, and I kinda sink into the feelings that come about in the aftermath of regular, progressive weight-training (I admit, I tend to rely a little more on weight-training than I do cardio for my fitness goals. I do cardio, just not a great deal of it).
The increasing strength (and muscle mass), higher energy levels, better sleep… There’s a kind of euphoria associated with all of that, for me (I guess you could say it’s a zone), similar, yet stronger in many ways to the old “food is comfort” deal.
I can’t have any of that if I don’t take in the proper fuel (you can’t separate nutrition from fitness), so it’s easy for me to stay on track in my eating plan. I do go off my plan for one (sometimes two… ok, ok.. every now and then, three) meals a week, but when you eat 35-42 meals in a week, that isn’t a big deal. And I’m training heavy enough, and dense enough (density as in amount of work done in a given time period), to burn off minor indescretions, anyway.
I don’t know if any of that helps at all, but I hope it does.
One of my mantras (cliché as it is, but Oh so true) to keep it in perspective is “You Are What You Eat.” Your body has to build/repair itself with, and function on, what you put in your mouth. Food is fuel. You eat poorly, your body will function poorly. Like a car. If water gets into the fuel, the car will sputter, and falter, and stall — permanently, in some cases. Same with us. If we take in “watered-down” nutrients, we’re gonna falter, and could even die, if we push it far enough.
Focus on the good feelings you get from your exercise, and from eating well. It works for me. And I gotta tell ya, if I can be successful with it, anyone can. You can do it. :)
Posted on Dec 10, 2005 09:29 PM
Todd said:
Oh, and the times when “you can’t say No”… just plan for it, and let that meal fall outside your eating plan, then get right back on it.
Be sensible about it… don’t devour half the turkey, three heapin’ helpin’s o’ stuffin’, a bottle of wine, and “a little piece of everything” from the dessert selection (um, for example. Yeeeah, um… dat’s da ticket. It’s not like I’m *cough* speaking from my own experience, or anything… nope… typing from it. (busted) Hey, my LBM is up and BF down since that day, so cut me some slack, a’ight? Thanksgiving t’is but a memory…)
Posted on Dec 10, 2005 09:51 PM
Lee said:
To Anna: 1) None of us are machines, thank goodness, and there will always be a few days in a month when your body is trying to tell you something, which very well could mean “take the day off”. 2) NEVER ask Jon a “female” question.
To Lori: Don’t “make” yourself shell out money but rather “allow” yourself to invest in your future. (PS Jon was that 5% or 7% of each sale you promised me?)
To anyone else reading: my motivation not to overdo the eating, no matter what time of the day, month, or year, is how incredibly crappy I feel the next day. My oversensitivity to carbs is both a burdon and a gift: if I am not careful with my food choices, I suffer, each and every time. The gift is that I am motivated to eat carefully. If I stick to what I can tolerate 95% of the day, then I have energy flying thru the roof.
Posted on Dec 11, 2005 02:18 AM
mike said:
Hi Trinity,
As I mentioned before, I am blind. I also work with a lot of ladies who are a bit older than I. Do we hear the sound of mother hens clucking? There are a few that will bring me food and have seen me eat. They well know that I can be a bottomless pit. So they bring several plates. Some even know what my preferences are. When I am in serious training mode, nothing gets me off my eating plan. I simply let those well meaning lovely moms know that I am in training mode. On cake day they ask if I want any. If the answer is no it stops there. I have found even though they might think I am nuts they will respect what I am doing. I am also vegetarian so they will often go out of their way to bring foods that I can participate in. This can make it quite uncomfortable for me to say no. In this case I will only have a sample size portion and move on.
I have also brought in healthier options as well. I am surprised how they go over. Though I shouldn’t be. Isn’t that just what I am about here? Trying to help people be healthy.
Very important during this festive time of the year. Remember the reason that you are working so hard to achieve that lean healthy existence. That will have you reaching for the veggies and not the fudge. If you do choose the fudge, eat it, enjoy it and stop there. Life is not about depriving yourself it is about enjoyment. If that one bit of fudge will bring you pleasure then have a bit. However if it brings you guilt and takes you away from your goals then don’t. Also if you can’t stop at that one bit then don’t. That explains why I don’t hug that cute sounding lady that stops to talk to my dog guide.
Later
Posted on Dec 11, 2005 07:20 AM
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