Weightlifting/ Workout

[Superjay]

http://www.atkins.com/Program/Phase1/WhatYouCanEatinthisPhase.aspx

Most fish, poultry and meat don't contain carbs so you can feel free to enjoy them, but be sure you're also getting your 12 to 15 grams of net carbs in vegetables as well.

All fish including:

Flounder

Herring

Salmon

Sardines

Sole

Tuna

Trout

All fowl including:

Cornish hen

Chicken

Duck

Goose

Pheasant

Quail

Turkey

All shellfish including:

Clams

Crabmeat

Mussels*

Oysters*

Shrimp

Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

Bacon*

Beef

Ham*

Lamb

Pork

Veal

Venison

Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. Also steer clear of cold cuts and other meats with added nitrates.

Eggs are one of nature's most nutritious creations. That’s why eggs are a staple breakfast in the Atkins Nutritional Approach.

Feel free to get creative with your eggs: Add mushrooms and onions, or even green pepper. Top the dish off with feta cheese or add basil, oregano and other herbs.

Eggs in any style, including:

Deviled

Fried

Hard-boiled

Omelets

Poached

Scrambled

Soft-boiled

Keep in mind that cheese does contain carbs, about 1 gram per ounce. You may have about 3 to 4 ounces of cheese per day. An ounce is about the size of an individually wrapped slice of American cheese or a 1" cube.

Cheese including:

Type Serving Size Grams of net carbs

Blue cheeses 1 oz 0.7

Cheddar 1 oz 0.0

Cow, sheep and goat 1 oz 0.3

Cream cheese 1 oz 0.8

Feta 1 oz 1.2

Gouda 1 oz 0.6

Mozzarella 1 oz 0.6

Parmesan 1 tbs 0.2

Swiss 1 oz 1.0

Vegetables:

You should be eating approximately 12 to 15 grams of net carbs per day in the form of vegetables, which is equivalent to several cups depending on the actual carb content of the veggies you select.

1 cup is roughly the size of a baseball. Measure the following salad vegetables raw.

Vegetable Serving Size/Prep grams of net carbs

Alfalfa sprouts 1 cup/raw 0.4

Arugula ½ cup/raw 0.2

Bok choy 1 cup/raw 0.8

Celery 1 stalk 0.8

Chicory greens ½ cup/raw 0.6

Chives 1 tablespoon 0.1

Cucumber ½ cup 1.0

Daikon ½ cup 1.0

Endive ½ cup 0.0

Escarole ½ cup 0.0

Fennel 1 cup 3.6

Jicama ½ cup 2.5

Iceberg lettuce

½ cup 0.1

Mushrooms ½ cup 1.2

Parsley 1 tablespoon 0.1

Peppers ½ cup/raw 2.3

Radicchio ½ cup/raw 0.7

Radishes 10/raw 0.9

Romaine lettuce ½ cup 0.2

The following vegetables are slightly higher in carbs than the salad vegetables listed above. They also provide important nutrients and add variety to your daily foods. Make sure you stay within the 12-15 grams of net carbs. Unless otherwise noted, measure these veggies after you cook them.

Vegetable Serving Size/ Prep Net Carbs

Artichoke ¼ of medium 4.0

Asparagus 6 spears 2.4

Artichoke hearts 1 canned

1.0

Avocadoes 1 whole (raw) 3.5

Bamboo shoots 1 cup canned

1.1

Broccoli

½ cup 1.6

Broccoli raw ½ cup 1.0

Broccoli rabe ½ cup 1.3

Broccoflower ½ cup 1.4

Brussels sprouts ¼ cup

2.4

Cabbage ½ cup (raw) 2.0

Cauliflower ½ cup (raw) 1.0

Swiss chard ½ cup

1.8

Collard greens ½ cup

4.2

Eggplant ½ cup

1.8

Green String Beans 1 cup

4.1

Hearts of palm 1 heart 0.7

Kale ½ cup 2.4

Kohlrabi ½ cup 4.6

Leeks ¼ cup

1.7

Okra ½ cup

2.4

Olives green 5 2.5

Olives black 5 0.7

Onion ¼ cup (raw) 2.8

Pumpkin ¼ cup

2.4

Rhubarb ½ cup (unsweetened) 1.7

Sauerkraut ½ cup (drained) 1.2

Peas ½ cup with pods 3.4

Spaghetti squash ½ cup

2.0

Spinach ½ cup (raw) 0.2

Summer squash ½ cup

2.0

Tomato 1 (raw) 4.3

Turnips ½ cup

2.2

Water chestnuts ½ cup (canned) 6.9

Zucchini ½ cup

2.0

Salad Garnishes

Crumbled bacon 3 slices 0.0

Hard-boiled egg 1 egg 0.0

Grated cheeses (see above carb counts)

Sautéed mushrooms ½ cup 1.0

Sour cream 2 tbs 1.2

Herbs and Spices (make sure they contain no added sugar)

Basil 1 tbs 0.0

Cayenne pepper 1 tbs 0.0

Cilantro 1 tbs 0.0

Dill 1 tbs 0.0

Garlic 1 clove 0.9

Ginger 1 tbs sliced root 0.8

Oregano 1 tbs 0.0

Pepper 1 tbs 0.0

Rosemary 1 tbs 0.0

Sage 1 tbs 0.0

Tarragon 1 tbs 0.0

Salad Dressings - Any prepared salad dressing with no added sugar and no more then 2 grams of net carbs per serving (1-2 tablespoons) is acceptable. Or make your own.

Blue cheese 2 tbs 2.3

Caesar 2 tbs 0.5

Italian 2 tbs 3.0

Lemon juice 2 tbs 2.8

Oil and vinegar 2 tbs 1.0

Ranch 2 tbs 1.4

Fats and Oils

There are no carbs here, but keep in mind that the serving size is approximately 1 tablespoon.

Butter

Mayonnaise – make sure it has no added sugar

Olive oil

Vegetable oils – Those labeled “cold pressed” or “expeller pressed” are especially good and olive oil is one of the best.

Canola*

Walnut

Soybean*

Grape seed*

Sesame

Sunflower*

Safflower*

*Do not allow any oils to reach overly high temperatures when cooking. Use olive oil for sautéing only. Use walnut or sesame oil to dress cooked veggies or salad, but not for cooking.

Artificial Sweeteners

Splenda – one packet equals 1 gram of net carbs

Beverages

Clear broth/ bouillon (make sure it has no sugars added)

Club soda

Cream, heavy or light.

Decaffeinated or regular coffee and tea*

Diet soda (be sure to note the carb count)

Flavored seltzer (must say no calories)

Herb tea (without added barley or fruit sugar added)

Water – at least eight 8-ounce glasses per day including...

Filtered water

Mineral water

Spring water

Tap water

* You may have 1 to 2 cups of caffeinated tea or coffee if you can tolerate caffeine without experiencing cravings or symptoms of hypoglycemia.

If you are truly addicted to caffeine, it's best to break the habit during the Induction.

Alcohol:

Alcohol is not allowed during the first two weeks of Induction. If you remain on this phase longer,

you can have a glass of wine, a low-carb beer, or a small amount of spirits mixed with water or club soda, but be sure to avoid mixers that contain carbs, including fruit juices and tonic water. Understand that consuming alcohol may slow your weight loss.

[Winn]

I will just not eat for like 3 days maybe that will work

[OrionStang]

Don't do that.

[OrionStang]

All this diet talk makes me sad.

What do you guys think, is flat bench with 275 for 15 reps good?

[Winn]

Don't do that.

Fine

But everything is processed now. Lol i will just eat fried eggs every night this week or how about chicken nuggets not processed

[Superjay]

Don't do that.

Fine

But everything is processed now. Lol i will just eat fried eggs every night this week or how about chicken nuggets not processed

grilled chicken breast is better. I'm telling you, you'll hate it for a few days, but once you're used to it you won't go back.

Eggs are the magical food...eat a LOT fo them. We go through 18 a day in this house

[OrionStang]

Don't do that.

Fine

But everything is processed now. Lol i will just eat fried eggs every night this week or how about chicken nuggets not processed

How about fried eggs for breakfast and REAL chicken for dinner. Like grilled, baked or poached chicken breast.

[OrionStang]

Ninja Jay

[Superjay]

and not eating is going to STOP your metabolism, and put your body in starvation mode...meaning, when you DO finally eat it will STORE EVERYTHING. you'll be more tired and fatter than if you had been eating the whole time. NEVER STARVE.

[Winn]

Actually my girl made me fried eggs tonight

Im guessing spaghetti also is bad. Im just naming household things that my family makes. Also tacos.

Anytime i have to go get fast food instead i will get it and come home and make eggs

And you will lose weight like this?