HiPaCC :: The Dietary Revolution

Bought the e-book last week. So far an enjoyable read. I have a question about the carb cycling. My work entails me woarking nothing like average ie I work a rotating shift pattern over 7 days. So I do not have the 2 weekend days off.

As an example here is a typical week.

Wednesday, Thursday - 7am-2pm, Friday, Saturday, Sunday - 2pm-10pm, Monday, Tuesday - 10pm-7am.

Its quite a complex shift pattern as its not just a case of the above pattern repeating but hopefully you get the idea. My question is - How would you recommend adapting the carb cycling theory into this type of working life.

Moderator: ESNPRO.CO.UK

Hi Res - good valid question! It's hard for me to advise on this without the specifics, especailly if your shifts are all over the shot.

However I assume you get two consectutive days off per week? I would normally say, start your low carb days on the evening of your last day at work before your days off, right through to the evening of your second day off, then resume to Day1/Monday as per the ebook. However I assume this can be further complicated by you being sometimes not on a day shift on this day. Can you let me know what shift you're likely to be on on that day and the day preceding, and I'll come up with something for you?

James,

thanks for the speedy reply. I do get 2 days off in any 9 day period and the occassionaly have extra days (additional rest days) thrown in so that hours worked fits in with the European working time directive. Its not the easiest thing to explain, as apart from working the hours stated in my first post I also ocassionaly work 10am-6pm or 5pm-2am and just incase your wondering my bodyclock is normally all over the place.

If seeing the exact type of pattern I work would help you in answering my question I can always arrange that.

Many thanks again & still enjoying the book

Moderator: ESNPRO.CO.UK

I don't envy shift workers. The two hormones glucagon and insulin change in their ratio with the sleep-wake cycle, and if this cycle is skewed, it takes 3-4 days to get into a new routine. The problem with working shifts is you just get into a new routine and it's shift change again!

Let me know if you have any problems tailoring the HiPaCC plan to your shifts and I'll see what I can do

Thanks James. Starting this in January, I'll keep you posted :)

Moderator: ESNPRO.CO.UK

The link to the calculator - http://207.56.111.226/Dietplan.html would appear to not be working.

Moderator: ESNPRO.CO.UK

My missus bought this ebook last year and lost 1/2 stone in just under 2 months - the best of it was she enjoyed it and didnt feel hungry or tired. She didnt have lots to lose just wanted to lose what she called her flabby bits!

Hi James
Very tempted to buy the ebook. Before I do, could I ask a question?
Like a previous poster, I work shifts, including nights, lates and earlies plus long days (7am-9pm) and my days off vary from zero to three a week depending on available overtime. In short, it's almost impossible for me to plan ahead. I'll not get into how short staffed the NHS is, suffice it to say that when I'm at work I rarely get set breaks and any meals tend to be snatched whenever there's a spare moment. There have been times when I've worked an eight hour shift and have literally not been able to get a single break, so I might be able to have breakfast at 6am and then my next meal at 3pm or so. Could I ask how important to the plan is eating at prescribed times?

Hi Prof C

Working as you do, you will have to consider timings carefully. However timings can be to a dgree flexible. A degree of planning ahead is neccessary. For instance you may prepare a pack up snack - if you're on a long day you could find 5 mins to eat it. If your day is normal hours, you could simply eat it at home.

It's the concept of sticking to the low carb days for carb cycling which is crucial - though for nights something could be sorted.

If you wanted to try the regimen, please feel free to ask for my guidence incponstructing plans for different shifts - if I do it on this forum, then others can read and learn too.

Thanks James. OK, I've bought the book and look forward to giving it my all

Great stuff Prof C!

Please do post any queries to me - either in a new topic or in this sticky. (Although I cant answer private questions via email, please feel free to email me the URL of a post that you wish me to reply to on here)

James -
Well you said I could so here's a question.
If I go strictly by your criteria I should start the diet on level 3 - something I'm more than prepared to do. However I am very overweight, and getting on a bit (46), my RMR works out at 2668 (23 stone at 6ft, most of it flab - don't worry, my doc has encouraged me to start a diet). I've read countless warnings about taking in too few calories, and I'm wondering if level 3 provides enough calories for someone my size if the aim is to lose 1-2lbs a week. Of course, losing more than that a week seems great, but I'm told it's not particularly healthy, and I know the weight comes back on very quickly.
Any advice would be much appreciated.

ORIGINAL: Professor Chaos

James -
Well you said I could so here's a question.
If I go strictly by your criteria I should start the diet on level 3 - something I'm more than prepared to do. However I am very overweight, and getting on a bit (46), my RMR works out at 2668 (23 stone at 6ft, most of it flab - don't worry, my doc has encouraged me to start a diet). I've read countless warnings about taking in too few calories, and I'm wondering if level 3 provides enough calories for someone my size if the aim is to lose 1-2lbs a week. Of course, losing more than that a week seems great, but I'm told it's not particularly healthy, and I know the weight comes back on very quickly.
Any advice would be much appreciated.

Hi James
Please ignore this question. Having thought about it, and unless you think it's a major mistake on my part, I'm going to start on level 3.
Cheers

I'd go 2/3 to be honest (even leaning towards 2 more), as you're a big chap with a high RMR, and to begin with you'll lose weight for sure. I am confident you'll lose weight on 2, and you can always tighten up to 3 later.

Are you following Mark's exercise plan in the eBook too?

Hi James
At the moment I'm waiting to have an operation on my shoulder - within the next two months with any luck - so I've not trained for a long time. I stopped doing weights/martial arts over a year ago because the pain was too much. I know this was a mistake - my ballooning weight has confirmed that - but I can't do any pressing or pushing exercises because of the pain, and curling hurts somewhat. This, for me, has taken a lot of the enjoyment out of doing weights. I definitely hope to take it up again after the op, if it works, but maybe this diet will get me into the gym again as it is - never been a great fan of leg work, but what the hey.....

Currently my main exercise is walking the dog once or twice a day, a couple of miles a time. I can cover a few miles at work as well. Not great, I know, but better than nothing.

Try to up your exercise, even if it's just more dog walking - this will really help.

Keep us informed of your progress - enjoy

Good Morning James,

Mrs Northern35s is back on the wagon (and looking forward to it) and has a a querry regarding banana's (I was sure I'd asked this before, but could't find the post), can she exchange the banana for other fruits to ensure variety, or is the banana specific to the plan.

thanks

Stephen

A map is not the territory it depicts; words are not the things they describe; symbols are not the things they represent.

You cannot not communicate.

ORIGINAL: northern35s

Good Morning James,

Mrs Northern35s is back on the wagon (and looking forward to it) and has a a querry regarding banana's (I was sure I'd asked this before, but could't find the post), can she exchange the banana for other fruits to ensure variety, or is the banana specific to the plan.

thanks

Stephen

She can swap for other fruits

Thanks James.

A map is not the territory it depicts; words are not the things they describe; symbols are not the things they represent.

You cannot not communicate.

hi james, i bought the book before christmas and started the plan this week, just a quick question, when i start on a stint on nightshift i might be up for 24hrs so how should i adjust the diet to suit this, what sort of meals shouls i add, both me and my wife are doing it. my aim is fat loss, currently 299lbs and my target is 210ish.

"BETTER TO BE SOMEONE FOR ONE DAY THAN NOBODY FOR A LIFETIME"

ORIGINAL: giffter

hi james, i bought the book before christmas and started the plan this week, just a quick question, when i start on a stint on nightshift i might be up for 24hrs so how should i adjust the diet to suit this, what sort of meals shouls i add, both me and my wife are doing it. my aim is fat loss, currently 299lbs and my target is 210ish.

Now that's a hard one! I think you should certainly not have low carb days on these long shifts. I would follow a 'Monday' from breakfast until last snack, then have liunch at midnight and continue from there again until you really do go to bed.

Does that makes sense? And will that fit in with your daily schedule?

Hi James,

My girlfriend is interested in this. She however is pescatarian. Will this diet be suitable for her?

Cheers

Dez

Hi James
Right, a couple of weeks into the diet and have gone from 23st 7lbs - actually it might have been more because my scales only go up to 23/7 - to 22st 10lbs. I could do with doing more exercising, but that will come with time.

Question: can I save my milk allowance to use in drinks rather than drink it all at meals?
I can (just about ) handle the green tea without milk but hate black coffee and normal tea.

Thanks
PC

ORIGINAL: stall

Hi James,

My girlfriend is interested in this. She however is pescatarian. Will this diet be suitable for her?

Cheers

Dez

Definitely - it's suitable for vegetarians, so including fish means there are even more options

ORIGINAL: Professor Chaos

Hi James
Right, a couple of weeks into the diet and have gone from 23st 7lbs - actually it might have been more because my scales only go up to 23/7 - to 22st 10lbs. I could do with doing more exercising, but that will come with time.

Question: can I save my milk allowance to use in drinks rather than drink it all at meals?
I can (just about ) handle the green tea without milk but hate black coffee and normal tea.

Thanks
PC

That's excellent weight loss, though don't expect it to continue at this rate - but a further 2lbs per week looks very achievable.

How are you finding it? Any feedback?

Milk - yes you can that's fine, but don't be too strict here - a little extra in hot drinks is fine. Have milk in your tea/coffee for sure

Hi James
Thanks for the reply.

Feedback: I wouldn't say I'm having any real problems with the diet. Like many "fatties" I'm used to virtually starving myself when I'm on a diet so it's quite refreshing to find that on "high" carb days at least, I'm not hungry at all, and even on low carb days when I do feel a little hungry, it isn't by any means overwhelming. I haven't so far been taking advantage of eating honeydew melon when hunger pangs strike, but probably will do this week.
I feel good in myself, not lethargic or miserable. The fact I work shifts does at times make it a little difficult to stick to set meal times, but planning ahead means this isn't an insurmountabe problem and I feel there is leeway within the diet if I times have to miss a snack.

I'm a fussy eater, and really don't like veg, espcially greens, so it's here that I'm not doing exactly as the you recommend. I can eat leafy salads and a bit of grated carrot - with extra-light salad cream, not good I know, but just about the only way can get it down, and I don't use much - and peas, but the rest is a no-go. So basically I eat a fair bit of salad and peas but without any variety. I can live with this and I know it's not ideal, but that's the way it has to be I'm afraid. I may look into juicing and/or increasing my fruit intake if that's possible - I love fruit though I'm aware it's higher in calories and doesn't offer the same nutrients as veg.

Otherwise I'm trying to vary my diet as much as possible and the plan does allow this. Lunch does tend to be a sandwich - again, no problem for me - and dinner tends to be meat (chicken/turkey) based as I'm not really a fan of fish. I am supplementing Omega 3s and eating Omega-3 enriched eggs to make up for my lack of fish.

I think with any plan boredom can be a problem, but, so far at least, I don't see myself getting bored. I kniw there will be "crises" along the way, I've been fighting the flab for thirty years and that means bad habits are quite firmly ingrained (curse this sweet tooth!!), but, so far so good.
PC



EDIT: - Sorry James just a quickie, someone bought me some White tea, can that be used instead of Green?

Thanks for that interesting feedback - very useful in helping us further develop any ideas we have regarding HiPaCC.

Yes white tea - fairly new to learning about this stuff myself - it is high in catechins though will are the active 'fat burner' and also high in antioxidents. So yeh, it's good stuff.

Cheers

Hi James

i have recently D/L the book and just completed my first week, so far so good.

i have been doing cashmans 4 day split routine as i like to keep gym visit fairly short, will this workout work alongside the diet regime, i have also added 20-30 mins of cardio at end of weights sessions.

any thoughts appreciated

thanks

phil

I'm not majorly familiar with Cash's routine, but yes it seems ok. The cardio will certainly help. If you're losing fat nicely then continue, otherwise you may want to step up the cardio in a few weeks - but we'll see how it goes sp please keep me updated

thanks for reply james, well so far enjoying it, not missing food but on the odd occasion i feel peckish i enjoy the melon that is allowed.

anyway first week gone by not real change in scales although the wife says my face is looking thinner, dont know if this is water retention changes or some slight improvement in bf, wait and see

i was wondering i am doing level 2 eating and was wondering is this enough protein to help prevent too much muscle loss i do not use dextrose or similar post workout would there be any harm in one scoop of whey post workout or should i just continue as plan states and wait and see what happens.

thanks for your time and trouble

If you're into bodybuilding and worried about muscle then yes one scoop of whey isolate (or quality concentrate) post workout would be good. Keep an eye on that weight and let me know.

All the best!

Hi James (me again)

second week over and already seeing some improvements in weight on scales, calipers and just by looking in the mirror.

my only worry is that i am still doing heavy intense workouts (cashmans routine) on a 4 day split, with 20-30 mins cardio and cardio twice am before breakfast.

i have noticed doms are a bit more painful and seem to last a little longer, is this normal or should i lower weight a little during workouts,

i am still worried i may not be taking in enough protein as before i was eating far more protein (dont want to go catabolic)

or should i just continue to follow the plan that is obviously working for me as weight going down, any thoughts appreciated

I'm in desperate need of sorting out my diet.

I'm doing 3 hours of cardio a week ( 1 hour is morning ) and 1 full body workout once a week ( I plan to drop 1 hour of cardio and replace with a weights split once I've lost most of the BF )

I am 4ft 11 and about 8 stone - BF% = 21.5

My goals are fat loss and a little muscle to get that " toned " look.

I struggle with food as in sometimes I'm not sure if something is actually good for me or not - I've been on the GI diet for the last few months and although I initially lost a few lbs they've all come back on and I've hit a brick wall

Would this book be useful for someone like me who is a bit of a novice when it comes to nutrition ?

Does it contain recipies and is it easy to follow ?

Hope this will work for me - I have my CC all ready to purchase

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Welshy, have a read of Januarys newsletter http://www.muscletalk.co.uk/newsletter-0107.aspx I did a review of the book.

First off don't get obsessed by your weight. You are in the ideal range for your height. However, being of similar height I can appreciate how you feel as 2 lb on a shorter person looks like 7lb would on someone taller

I think the HiPaCC would be a great improvement from the GI diet for you. The diet is easy to follow and is laid out day by day for you. I'd suggest adding a little more protein in though if you're doing additional weight training. I think I read earlier in this post to have a little whey post workout (sure someone [*shouts for James*] can clarify that).

Don't drop your cardio for weights, you're doing minimum as it is.

Give it a try, you've nothing to lose other than your bodyfat

Sponsored by Muscle Finesse  

Yep for someone who trains as hard as you, some more protien may be useful

Thanks very much both ! .. I'll make a purchase later

You're so right about the weight Kitty - I've only put on a few lbs but it feels like half a stone ! :/

Hopefully this will sort me out !

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

thinkin about buying this book James..

how easy is it to follow if you dont have much access to appliances for cooking while working

i only have access to a microwave.. toaster and a toastie machine!

also will it affect me too much if i dont like any fish or eggs!

cheers Garry

CoNs,

I have been following this for nearly 5 weeks now. To answer your question.....Easy to follow. No need to cook food at work. You can prepare meals that can be consumed without access to any cooking utensil.

You may struggle on the breakfast as it is normally eggs or oily fish. However you do have the option of taking protein powder instead.

Moderator: ESNPRO.CO.UK

CoNs - all meals have hot or cold options for convenience of for something more elaborate.

Breakfasts are protein based on 2-3 days, but do include carbs on other days

cheers James

think i am gonna take a look at this ebook as it seems a good lifestyle ;)