[graaja]

Originally Posted by graaja

Breached the 70kg mark this week on Wednesday (Was 73 during the Kodi Bengare meet).
...

A little more fat layer in the mid section to go. I have now stopped using weight as my goal. The goal now is to get rid of the last layer of unwanted fat in the midsection and build lean muscles and strength. Whatever weight that happens at, is my target now.

Update after a long break. With strict Keto, had breached the 70kg mark in December. Due to some travel and unavoidable situations, had to break out of Keto in January. Was back in Keto in February. But then Corona lockdown started somewhere in March and availability of meat became a problem. Switched to moderate carbs with IF. Substituted rice with millets. Compensated with longer fasts. Did 16:8 4 or 5 days a week and 20:4 or OMAD 2 to 3 days a week. Also introduced longer fasts like 36, 48 and 72 hours once a month. With all these fasts, even with some cheat meals here and there my weight was steady at 70. Also started complex strength training in April. But there was no further fat loss in the mid section. Weight and fat were stable.

Now to get rid of that last layer of fat, have started Keto again from first week of August. This is the third week of Keto and the weight has dropped from 70.5 kilos to 67.5 kilos. Abdominal fat has started decreasing gradually. Also, due to the strength training, lean muscle mass is increasing. Plan to continue this till all the loose fat is burnt.

To close the post, a 10 year photo ID comparison

[raksrules]

I know it is said that both Chapati and Rice are bad in terms of carbs. For years, I have been eating one of the other in each meal. Usually the composition is to have 3-4 chapatis (fulkas Gujarati kind - smaller in size) with sabji, dal and completed with rice.

Ever since I realized the ill effects, I cut down on having one item only per meal. So if I am having chapatis, then no rice and vice versa.

From last 3-4 months even with Chapatis, we have improvised by making chapatis of 70% jowar flour and 30% wheat. Would this be a good approach to still have chapatis, but made of jowar plus wheat?

Is jowar as flour, better than wheat?

[graaja]

Originally Posted by raksrules

If jowar as flour better than wheat?

Depends on a few factors.

If you get whole wheat and grind it yourself, then the fiber content in jowar and wheat are almost similar. The advantage of jowar in this case is its lower glycemic index which controls insulin spike better compared to wheat.

If you get packaged wheat flour then the chances are that it has very little fiber. In this case jowar is much better than wheat.

EDIT:
There is another reason why jowar is better than wheat. As wheat and rice are staple food for billions, there has been lots of research and genetic modification of these grains to increase yield. Because of this the rice and wheat we get today is nothing like the strains that existed a hundred years back. On the other hand, millets not being staple, have less chance of being genetically modified. Here is an interesting video that I had watched a few months back about wheat.

https://www.youtube.com/watch?v=UbBURnqYVzw&t=3138s

[raksrules]

Originally Posted by graaja

Depends on a few factors.

We do not buy packaged wheat flour. We get wheat from store and get its flour made from nearby chakki. Jowar also the same way. My wife insists on getting the flour made this way rather than buying packaged.

Infact until years, we had a small chakki machine at home but we sold it.

[graaja]

Originally Posted by raksrules

We do not buy packaged wheat flour. We get wheat from store and get its flour made from nearby chakki. Jowar also the same way. My wife insists on getting the flour made this way rather than buying packaged.

Infact until years, we had a small chakki machine at home but we sold it.

I am now watching that video I had posted in the earlier post. And I would say if you can replace most part of wheat with jowar, that is a very good step to health

[C300]

Originally Posted by graaja

I am now watching that video I had posted in the earlier post. And I would say if you can replace most part of wheat with jowar, that is a very good step to health

+1. Jowar was staple food for many before the advent of wheat through green revolution. Along with Jowar, one can also add Ragi and other local millets to the mix. We also have various native green leafy vegies across India. These are lesser known compared to Spinach but great source of nutrition.

[any23]

I was 96kg, all thanks to my trainer who used to tell me first gain then we will cut down to get that dream figure like body builders.
I was depressed and then i bumped to this site- athleanx.com, that was back in 2014 and its been 6 years and still follow workouts from this site.
I will recommend anyone who wish to either loose weight or maintain a healthy physique to visit this site.
I am in no way associated with Athleanx.com, just sharing something which may help people around.

Pic1- 96kg year 2014
Pic2- 78kg Year 2015
Pic3-81kg year 2020

If anyone who wants any personal inputs i will be more than happy to share my knowledge on this topic

[Striker]

Originally Posted by Striker

Update: Day 48 since I started my Keto journey and I have lost 14 kilos already. Must say that I had my doubts about LCHF but not only did it shock me, but everyone at home. It's fun to explain someone how eating lot of fat (and less carbs) actually helps you reduce weight.

I have started to introduce IF along with LCHF now, have hit the weight loss plateau at 92 for more than a week now.

Thanks to this thread and the invaluable information at disposal which helped ppl like me understand the science and benefits of this diet.

Can't wait to share the "before-after" pic once I hit my target weight = 86 kilos.

Day 79 Update:

Thanks to GTO for the amazing trick to break the weight loss plateau, i.e. to shock and confuse the body by hogging abundance of carbs in a day which helped me see the needle drop down again. Plus its so much fun too . Currently weigh 88 kilos (initial weight 106, reduced 18 kilos so far).

Found this nutritionist plus customized food delivery service in Chennai called Wootu Nutrition (https://www.wootu.in/). They customize your meal plan as per your requirement, prepare the meal and home deliver packed food everyday. They charge about 200 per meal (inclusive of the nutritionist consultation charges, delivery fee and ofcourse the meal), feel its on a higher side but the quality of variety and taste is very good. Folks in Chennai who wants to follow LCHF diet but struggle to find options to make at home can give this service a try.

P.S. They do only weekly / monthly packages and not deliver on a per-meal basis.

Thanks again for this wonderful thread and community, I have never felt so energetic & fit in all my life. Heck, for the first time I've started to feel my pelvic bones and ribs which otherwise was covered in fat

[dean5545]

Originally Posted by any23

If anyone who wants any personal inputs i will be more than happy to share my knowledge on this topic

Hey,
That's quite transformation there. Even I am on my journey to fitness. I wanted to know what's your Body fat %?

I am at 12.2% but I still don't have visible abs(4 packs can be seen with some flexing). Any pointers on building them would be great.

I am following athleanX regularly and I completely agree that his training methods are very useful. Do you know if he does a course on a personal level? I don't mind paying a reasonable amount.

I am following a low carb diet since the past 4 months now, I was 70kg in March, but currently I weigh around 61.5kg.

[any23]

Originally Posted by dean5545

Hey,
That's quite transformation there. Even I am on my journey to fitness. I wanted to know what's your Body fat %?

I am at 12.2% but I still don't have visible abs(4 packs can be seen with some flexing). Any pointers on building them would be great.

I am following athleanX regularly and I completely agree that his training methods are very useful. Do you know if he does a course on a personal level? I don't mind paying a reasonable amount.

I am following a low carb diet since the past 4 months now, I was 70kg in March, but currently I weigh around 61.5kg.

Thank you for the words of appreciation.
-As far as body fat is concerned i think i may be around 13-15% range now, at present i need some flexing too for abs visibility. see attached image for reference. When i was in peak form body fat percentage was 10-12%.

To get visible abs , diet has to be spot on, try eliminating Sugar and Salt from your diet, i skipped sugar and salt from my diet for an year at that time, let these come from natural sources. Just try eliminating these two edibles from your food, and the results will be spot on and instant. For an example just see yourself in the mirror as soon as you leave your bed in morning, then compare it with pic taken in the evening, i tell you salt and sugar leads to lot of bloating and unnecessary water retention.

Eat clean, diet must be a combination of protein +healthy carbs +healthy fats, to be exact i followed athlean-X diet plan for best results. My routine is like -
Morning - 2 glasses of water at wakeup + Green Tea
Rest for diet you can take clue from athlean-X diet plan

Abs Training - i train abs daily.

-Yes he do personal training for many celebrities and athletes, i have seen his video training Amir Khan, but i think he may not be accessible to us. But in case of any queries you can write team athlean-X and your will get prompt response if you have purchased their program.

[carboy]

Anyone knows any sugar free drink concentrates available in India? I am basically looking for a Rasna like thing (either liquid or powder concentrate) but 0 zero sugar. It can be unsweetened or sweetened with sacharin, aspartame, sucralose or stevia.

Not looking for ice tea/green tea kind of stuff.

[KaandBaaz]

Originally Posted by carboy

Anyone knows any sugar free drink concentrates available in India? I am basically looking for a Rasna like thing (either liquid or powder concentrate) but 0 zero sugar. It can be unsweetened or sweetened with sacharin, aspartame, sucralose or stevia.

Not looking for ice tea/green tea kind of stuff.

Your best bet is the Electrolyte powders (Enerzal).

[PrasannaDhana]

Hello everyone,

As many of you would have known from my previous weightloss journey from a 136 kg to 94 kg individual.

I have kept away from this thread, because I had been through some nasty times, facing a few tragedies( like witnessing death of my employee live) , and my mind spiralling down to unrest. Add to it, the lockdown and closure of the gyms and our workplaces.

I ended up stress-eating so much (regularly 3500-4000 calories a day), and ended up gaining 16 kg!! in 8 months (January to August 2020), from my lowest in 2 decades 91kg to a little above 107 kg.

I had disposed my XXXL shirts and pants and had settled into XL clothes easily. But with the weight gain, I found my clothes getting uncomfortable and my entire mind was totally messed up by the total chaos that my nutrition was in. I did walk for hours every day, but consumed in excess of a 500-1000 calories per day.

On September 1 st 2020, I decided enough is enough and forced myself to my new routine and a different approach to diet.

So here it is, my 30 days progress, 107 kg to 100 kg,
I learnt so much about my ownself in these 8 months of gaining weight, and I will describe my lessons in a seperate post once I get back to my new goal weight of 80s (89kg or less). Best part is, I used to work my bottoms off and lose 3-4 kg in my previous journey. Now, I have learnt it's more important to work smart than to work hard.

For now, here it is

https://youtu.be/JcJeOzTtm7k

I will update this thread every month regarding my progress.

[GTO]

Originally Posted by PrasannaDhana

As many of you would have known from my previous weightloss journey from a 136 kg to 94 kg individual.

And you looked like a stud . IIRC, yours was the only weight-loss story to go on our homepage.

I ended up stress-eating so much (regularly 3500-4000 calories a day), and ended up gaining 16 kg!! in 8 months (January to August 2020), from my lowest in 2 decades 91kg to a little above 107 kg.

The biggest challenge of weight loss is "maintenance". We must talk about it more. What has helped me maintain my 22-kg loss over 3 years, despite partying + socialising + eating out like crazy:

- 16:8 intermittent fasting

- Minimal carbs. With so many Keto options in Bombay, I don't crave carbs even on cheat days.

- Working out 5 times / week

- Lifestyle changes to eating healthy 95% of the time.

- Portion control. I eat till I'm ~80% full (except cheat days).

So here it is, my 30 days progress, 107 kg to 100 kg,

Looking forward to seeing the fit & fine Prasanna again .

[graaja]

Originally Posted by PrasannaDhana

As many of you would have known from my previous weightloss journey from a 136 kg to 94 kg individual.
...
I have kept away from this thread, because I had been through some nasty times, facing a few tragedies( like witnessing death of my employee live) , and my mind spiralling down to unrest. Add to it, the lockdown and closure of the gyms and our workplaces.
...
So here it is, my 30 days progress, 107 kg to 100 kg,
I learnt so much about my ownself in these 8 months of gaining weight, and I will describe my lessons in a seperate post once I get back to my new goal weight of 80s (89kg or less)...

Missed responding to your post due to lot of travel.

Sorry to hear about the tragedies you faced in life and the weight gain due to this. I can understand this as I have been through such a cycle in my life in the past.

What is more important is that you realizing this and getting back on track. I am sure you will bounce back stronger in life. Wishing you all the very best.

Looking forward to your success story again. Keep inspiring.