Looking gaunt!

[vit90]

I have been doing my version of the Newcastle diet for just over three weeks and I have successfully brought my BMI down from an overweight 26.1 to a healthy zone 24.3. Although I have also been actively been working on my fitness I did look at myself in the mirror this morning before getting in the shower and my chest and shoulders looked like skin and bone and people are telling me my face looks gaunt and suspect I am unwell. I feel absolutely fine, incidentally.

Part of this impression may be because I was nearly 16 stone a few years back (BMI of about 31) and I am now three and half stone lighter. It's all relative. But to improve insulin resistance an increase in muscle mass is recommended and I have plenty of space for extra muscle I have probably lost some muscle thanks to the diet, too.

Leg and thigh muscles are fine thanks to some walking and running. I have been using 4kg dumbbells for a couple of weeks and I can feel the muscles being worked. In fact I have adapted so well to the 4kg weights I am considering upping the weights. However my detectably increased fitness and strength has not been matched by any visible added muscle. I know nothing about body building but my guess is that as I am on a very low calorie diet I am not eating enough to create new muscle. I will be relaxing (but not stopping or intending to gain weight) my diet for Christmas but still want to continue the weight loss to reduce belly fat, which is well down but could still be reduced.

I was wondering if others here have any tips for toning up after diets like mine?

 

[dawnmc]

I'd like to congratulate your progress and persistence, and weight loss. Really envy you. Can I recommend you get a kettle bell. Google it, there is also a really good DVD from someone called Guy, he runs kettlercise in Yorkshire. To be honest once you've tried that you wont need any other equipment.

 

[jack412]

IMO if you hard exercise on the newcastle you will eat muscle, if you don't have much body fat..you will eat muscle, it's only 800 calories ..it's not for mildly overweight by a few kilo..it's for obese

 

[vit90]

IMO if you hard exercise on the newcastle you will eat muscle, if you don't have much body fat..you will eat muscle, it's only 800 calories ..it's not for mildly overweight by a few kilo..it's for obese

I think you are right to a degree. I won't need to do the full 8 weeks, certainly. Richard Doughty who was featured in a lot of newspapers for doing the diet was already down to a BMI of 23 at diagnosis and 21 before he started the diet (he had previously lost weight conventionally but this did not seem to work as effectively on his diabetes as he had hope for) and he only did it for 11 days to get the benefit, losing 9lbs and ending up at 18st 12lbs and a BMI of 19.4. He did say that his intention after that was to build muscle but he is still under 9st.

Looking at his photo he is a much more compact and skinny build than me so I am hoping I don't need to get down to a sub 20 BMI like him and maybe my target of 21.8 is too much. We'll see. I will do some testing wth the meter after relaxing the diet during Christmas. I read more and more from various sources about temporarily shocking the body into starvation mode is the key to de-fat your pancreas and liver.

 

[vit90]

I'd be inclined to stop with the Newcastle Diet and go low carb.
You're 5' 10" tall! If friends are saying you look ill and you're noticing it and feeling unwell, it's time to stop.
Perhaps…...Try low carb and eating to your meter for the next phase of fighting your diabetes? Then continue with your exercises?
Just my thoughts

Actually as I said before I am feeling fine Am seeing my DN in a week's time so will ease off then.

 

[douglas99]

I wouldn't go low carb, it's completely the opposite of the Newcastle diet.

I did the newcastle diet recently, not from obese either. and the muscle is an issue, as is overall energy.
But I would say it's a good diet even so.

Personally, I didn't particularly do much, and took it easy during the diet.
I'm quite happily putting the muscle back on now though, and feel a lot better overall.

http://www.diabetes.co.uk/forum/threads/another-newcastle-diet.66762/

 

[AndBreathe]

My only comment is that when we lose weight, it can take our body shape/form a little time to settle. We sometimes lose from the places we'd least like to (throat, arms, shoulders and bosom in my case), as well as around the middle. I'd also comment that many people comment the middle poundage is the last to go, and I'd agree my waist defined in the final stages.

 

[buckley8219]

You're on a starvation diet.. 800 calories with exercise at your height ,I imagine you're loosing muscle at a decent rate.

You won't be able to build any muscle whilst running a calorie deficit, exercise will only add to the problem.

Toning up is also a bit of a meaningless term, you drop body fat which causes your muscles to appear more toned, or your eat an excess of calories and protein, (takes lots of testosterone/human growth hormone) lift heavy, rest and build muscle (which without steroids, done naturally takes years). Also at the age of 53 building muscle is going to be very hard.

Most I know who end up loosing weight quickly on starvation diets end up looking awful, unless they've adapted the habitual eating behaviours that underpinned the weight before the diet most, almost without exception gain all the weight back with 1-3 years and end up looking worse than when they started.

Different in this case as you're doing it to improve diabetes markers, however I still argue diets don't work, long term life style changes kept up FOREVER. Do

 

[vit90]

I feel the diet should have specific benefits; reduction of organ visceral fat, lowering of appetite when off the diet, hopefully increasing insulin sensitivity. A drawback is unavoidably going to be some muscle loss - but I am addressing this and I think successfully so I actually feel my strength is increasing. After the diet I will need to build some muscle and yes I know that at 53 that will be a challenge but it can only be good to have go. I definitely want to capitalise on my motivation while I have it! I also feel that my overall cardio fitness is markedly improved thanks to the brisk walks and interval training I am doing. I will continue the diet for one more week and then ramp up to about 2000 calories per day but still moderate carbs. 60g carbs per day seems to be a good starting point. Fortunately, I have been through weight loss before and lost about 2 stone (28lbs or about 13 kilos) and it all stayed off. I think the problem was that I still needed to lose another 2 stone and I am now well on my way to achieving that. Lifestyle changes are accepted - no problem with that.

 

[vit90]

I wouldn't go low carb, it's completely the opposite of the Newcastle diet.

I did the newcastle diet recently, not from obese either. and the muscle is an issue, as is overall energy.
But I would say it's a good diet even so.

Personally, I didn't particularly do much, and took it easy during the diet.
I'm quite happily putting the muscle back on now though, and feel a lot better overall.

http://www.diabetes.co.uk/forum/threads/another-newcastle-diet.66762/

I haven't had a problem with overall energy - I seem to have more engergy now although I do look forward to an earlier bedtime it has to be said. I have also been feeling the cold more.

Enjoying the responses here but really the purpose of the question is to find out what I should be doing after the diet to tone up my upper body.

 

[AndBreathe]

I feel the diet should have specific benefits; reduction of organ visceral fat, lowering of appetite when off the diet, hopefully increasing insulin sensitivity. A drawback is unavoidably going to be some muscle loss - but I am addressing this and I think successfully so I actually feel my strength is increasing. After the diet I will need to build some muscle and yes I know that at 53 that will be a challenge but it can only be good to have go. I definitely want to capitalise on my motivation while I have it! I also feel that my overall cardio fitness is markedly improved thanks to the brisk walks and interval training I am doing. I will continue the diet for one more week and then ramp up to about 2000 calories per day but still moderate carbs. 60g carbs per day seems to be a good starting point. Fortunately, I have been through weight loss before and lost about 2 stone (28lbs or about 13 kilos) and it all stayed off. I think the problem was that I still needed to lose another 2 stone and I am now well on my way to achieving that. Lifestyle changes are accepted - no problem with that.

My suggestion would be when you finish the diet you progress to your target calorie amount, not just switch straight back to it. Switching immediately could overload your tummy, which will be used to processing less, and might just have an impact you wouldn't want.

Professor Taylor also talks about maintenance plans, which I am assuming you have seen. Perhaps a quick re-reference to that before ramping back up?

 

[Pipp]

You need protein to maintain muscle, and to do weight bearing exercise. I am older than you, and have lost 5 stones on Newcastle diet, with more still to lose. I go to a specialist health gym for people over 50. The equipment is adapted 'Technogym'. Maybe you could find something similar.

When not doing Newcastle diet I make sure I eat plenty of fish, lean meats, for protein and have skimmed milk for calcium.

 

[Pipp]

By the way, I think people who comment on gaunt appearance are probably just taken aback at the rapid transformation.

 

[noblehead]

Well done on your achievements Vit90, try not to worry about what people say as it will take time for them to get use to the way you look after losing the weight, I'm not sure what Prof Taylor recommends in the way of diets post Newcastle, so it might be worth your while researching this. Good luck and best wishes.

 

[vit90]

By the way, I think people who comment on gaunt appearance are probably just taken aback at the rapid transformation.

Yes, I think that's it. There is a saying that fat can make you look younger. When I first reduced from 16 stone to 14 stone people said much the same - "I thought you looked ill" - in fact people I don't see often but know me well still comment on this years since my initial weight loss. Dropping another couple of stone is generating a sense of de ja vu!

 

[vit90]

One of the interval exercises I do is running up and down the stairs - I managed 16 laps this morning; three weeks ago I could only manage 7. I try to do this about four times a day, sometimes more sometimes less and not at the weekends. My wife thinks I will end up falling down the stairs; not putting a smiley on this one but I do take a lot of care!

 

[buckley8219]

Sounds good.

If you're serious about gaining muscle, you'll have to knock back on the cardio and increase your protein intake.

This is a great resource.

http://scoobysworkshop.com

Full of great advice and minimal bro science.

 

[jack412]

I guess that's why the bodybuilders go LCHF ketogenic
http://www.bodybuilding.com/fun/cyclical_ketogenic_diet.htm

 

[noblehead]

One of the interval exercises I do is running up and down the stairs - I managed 16 laps this morning; three weeks ago I could only manage 7. I try to do this about four times a day, sometimes more sometimes less and not at the weekends. My wife thinks I will end up falling down the stairs; not putting a smiley on this one but I do take a lot of care!

It's a great form of exercise, I often do this when it's pouring down outside and the dog won't go out for a walk, it gets the heart racing and increases muscle strength in the legs

 

[buckley8219]

One of the interval exercises I do is running up and down the stairs - I managed 16 laps this morning; three weeks ago I could only manage 7. I try to do this about four times a day, sometimes more sometimes less and not at the weekends. My wife thinks I will end up falling down the stairs; not putting a smiley on this one but I do take a lot of care!

If you're doing this on 800 calories a day, you're burning muscle.

Can't do both at the same time unfortunately, goes against the laws of thermodynamics.

Check the link I posted and look at a beginner programme when you've finished your diet.

Good luck.

Wasn't meaning to sound rude, just see so many people doing themselves a disservice and wasting effort by trying to obtain mutually exclusive things e.g anybody who joins a gym will go "I want to tone up (doesn't mean anything), turn this fat into muscle (you can't turn butter into steak), run a half marathon"

All completely different aims which require completely different strategies to achieve.