Nice! Didn’t know you had started. For some reason, T-Nation quit sending me email updates to the threads I’m subscribed to.
[quote]jo3 wrote:
Nice! Didn’t know you had started. For some reason, T-Nation quit sending me email updates to the threads I’m subscribed to.[/quote]
Yeah that happens to me for a lot of the threads I’m subscribed to. It’s a bit hit and miss sometimes.
Today was a pretty hardcore day. I feel waxed out! I’m following Lyle’s advice for glycogen depleting methods for workouts today. I’ve done an hour of NEPA, 25 mins of cardio, and a high volume workout which lasted about an hour. All in the efforts of depleting all of the remaining glycogen stores in my muscles, so when I start eating the carbs in my 36 hour carb-up, the muscles will supercompensate (I think I’ve spelt that wrong), and suck in the maximum amount of carbs without spilling over into fat storage.
Lyle suggests that you eat 10g per Kg of bodyweight (800g in my case) across the 36 hour carb-up, but I personally think that it is way too much. CT suggests 140g, which is over the course of 3 meals. I’m going to go with a 24 hour carb-up, but about a third of the amount that Lyle recommends. So after my Squash game tomorrow I’m going to be eating carbs like an animal!
A good point to mention is that I’ve been testing positive for Ketones all day! Next week it should only take 1-2 days to get into ketosis, which should mean more fat loss!
Same as yesterday, I just moved things around a bit during the day.
240g Protein
108g Fat
19g Trace Carbs
Total kcals: 1934 (2011 with trace carbs)
LR
[quote]bushidobadboy wrote:
Well now, don’t get too excited; LR already knows what he needs to do.
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Get the orthotics. This will take stress off the ankles, knees, hip anf low back as well as allow the tight glut med and min to relax a little.
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Improve ROM on akle extension (stretch the soleus with weight for 60 secons at a time - the smith machine might be good for this, but use padding)
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Release ITB with omni massage ball. Also stretch the rectus femoris.
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Foam foll the hips and piriformis. Increase hip internal rotation (oyu have excellent ext. rotation.
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Strengthen the weak left adductor. Invest in an ankle strap and work hei adducors and abductors, in a standing position. This will (paradoxically) free off the tight glute min, med, adductors.
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Exercise the spinal erectors, since they are badly atrophied and so the QL s are taking over.
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Exercise the QL muscles becaue they are locked in a states of permenent semi-contraction and need to be taken throught their full range to help release them.
BBB[/quote]
Just so I don’t forget anything!
LR
Hey LR,
Glad you are continuing to keep a log. I’m going to subscribe.
One question: after completing the V-diet, what are your thoughts on it? How did your body respond to the all-liquid protocal, and would you do it again?
-J
Hey LR,
Glad you are continuing to keep a log. I’m going to subscribe.
One question: after completing the V-diet, what are your thoughts on it? How did your body respond to the all-liquid protocal, and would you do it again?
-J
Today was a pretty hard day. I feel really tired! I went to a BBQ yesterday, had 4-5 beers, and some Whisky later on in the evening, which is probably why I was so tired today. My strength workout took over an hour today and it’s usually 45 mins max. No more drinking before a lifting day.
So I weighed myself properly this morning. It probably wasn’t the most accurate, due to not drinking enough water yesterday and other things, but here are the numbers anyway;
W= 82.9 Kg
F= 20.3 %
M= 39.8 %
Pretty poor. I hope they’re not right, but if they are, it means I’ve totally fucked up over the last month.
Last week was a bit of a trial of the new workout, now I know what to change and tweak for this week. I’m still going to do the Monday and Tuesday workouts, but I’m moving the Friday workout to Thursday, so I have 1 rest day before a Saturday morning weigh in.
I’ve also cut out the Glutamine this week. The point of my workouts is to deplete Glycagen stores in my muscles throughout the week, so the can suck in all the carbs possible on my weekend carb-up. But if I use Glutamine PWO, my muscles are being refilled with Glycogen after every workout, so it’s going against what I’m supposed to be doing.
I’ll be testing for Ketones tomorrow.
Same as last Monday.
154g Protein
148.8g Fat
15.6g Trace Carbs
Total kcals: 1955 (2017 with trace carbs)
LR
[quote]jbird643 wrote:
Hey LR,
Glad you are continuing to keep a log. I’m going to subscribe.
One question: after completing the V-diet, what are your thoughts on it? How did your body respond to the all-liquid protocal, and would you do it again?
-J[/quote]
Personally I have some reservations about the V-Diet. I don’t think I did as well as some others did on the diet, but I have my theories on why.
When I was reading peoples histories, and their reasons for doing the V-Diet, the same thing came up over and over again. BAD FOOD CHOICES! Everyone had some sort of addiction/relationship with foods that weren’t good for them. Ate way too much crap!
But for the whole year before I started the V-Diet, I have and had been eating clean, 95% of the time. I had basically been on a keto diet the whole time leading up to it, so I didn’t have any drastic water weight loss.
I did loose some fat, 3% to be exact, but I also feel like I lost some muscle as well.
I’m my opinion, the V-Diet can be great for fat loss, but only if you have a shit load of muscle to start with. Then you’ll have tremendous results.
If you don’t have loads of muscle to uncover, there’s no point in doing the V-Diet.
LR
These back to back workouts are pretty brutal! I’m glad I have Wednesday OFF!
No Ketones present today. I’ll be testing for Ketones again tomorrow.
Same as Yesterday.
154g Protein
148.8g Fat
15.6g Trace Carbs
Total kcals: 1955 (2017 with trace carbs)
LR
Weigh in from this morning, but from V-diet experience, I should be expecting better numbers tomorrow, after my muscles have had a day to relax.
W= 81.9 Kg (down 1 Kg)
F= 19.8 % (down 0.5%)
M= 39.9 % (up 0.1%)
240g Protein
112g Fat
19g Trace Carbs
Total Kcals = 1967.3 (2044.3 with trace carbs)
I made it into [quote]T-Cell Alpha[/quote] today! Got an invite from [quote]Professor X[/quote] earlier.
LR
Let’s start at the beginning. I weighed in this morning, not as impressive as I hoped, but OK.
W= 82.0 Kg (up 100g)
F= 19.7 % (down 0.1%)
M= 40.1 % (up 0.2%)
My training was absolutely fucking BRUTAL today. It consisted of a mix between Compounds and Isolation exercises, all in the effort of depleting as much Glycogen as possible.
First thing I did was drop 2 Spike pills before my workout! Big fucking mistake, Spike are a bit to strong in doubles for me, I was feeling totally fucked up, like I was on a mix of Coke and Ex. Next time I’ll stick to 1 Spike pill at a time.
I started with the warm-up which was basic mobility exercises and muscle activation drills (erectors and glutes). Then swiftly moved on to the Compound work, which today consisted of;
Compounds (40 reps each exercise, working with 8RM);
Deadlifts
Decline DB Bench
Lat Pulldowns (I tried pull ups, but failed after 2)
Then Isolation (3 x 12 for each exercise);
Lateral Raises,
Rear Delt Flyes,
Skullcrushers / Nosebreakers,
Tricep Pulldowns,
Pull overs on bench,
Calf raises (turned in, turned out and neutral)
After I finished all of my stretching, I was as good as dead! When walking I was swaying all over the place like I was drunk! Totally brain dead as well, I had to be sure to put some DMAE in my PWO shake, otherwise I wouldn’t be able to write this now.
After my PWO shake, I went to Vote! in the European elections.
Same as yesterday, with a little less fat.
240g Protein
108g Fat
19.g Trace Carbs
Total Kcals = 1934 (2011 with trace carbs)
It’s been a long day!
I wasn’t supposed to, but I weighed in this morning for the hell of it.
W= 80.8 Kg (down 1.2 Kg)
F= 19.1 % (down 0.6%)
M= 40.4 % (up 0.3%)
Same as yesterday.
240g Protein
108g Fat
19.g Trace Carbs
Total Kcals = 1934 (2011 with trace carbs)
I can’t wait till my Carb up which starts after my Squash game tomorrow! 2:45 here I come!
LR
Wow, I can’t believe how much food your supposed to eat on Lyles carb up. I’m in between what’s recommended by Thibs and and Lyle and I’m still having trouble eating that much.
I’m done with eating this weekend, I never thought I’d say that!
Forgot to mention, I had 800+ carbs this weekend.
LR
looks like a cool program man. What about some before pictures, so you can see how each specialization routine works for you?
[quote]London Runner wrote:
The Weekend 6th - 7th June - Carb Up
Wow, I can’t believe how much food your supposed to eat on Lyles carb up. I’m in between what’s recommended by Thibs and and Lyle and I’m still having trouble eating that much.
I’m done with eating this weekend, I never thought I’d say that!
Forgot to mention, I had 800+ carbs this weekend.
LR[/quote]
What’d you carb up day look like for those who are still too scared to eat carbs? 
[quote]BSrunner wrote:
looks like a cool program man. What about some before pictures, so you can see how each specialization routine works for you?[/quote]
I’ll be taking pics this Friday morning. But I’m in a fat loss phase till July 12th. That’s when I start NNM (balancing act) which is to correct my structural imbalances, and I don’t start a specialised routine till November 23rd! So it’s a long way to go till I start any specialist routine.
I think I’m gonna be posting pictures and measurements every week until I start NNM. And then it will be measurements every week and pictures once a month from then onwards.
LR
[quote]jo3 wrote:
What’d you carb up day look like for those who are still too scared to eat carbs? :)[/quote]
Man, it was loads of fruit (pineapple, mango, blueberries), Surge after Squash, Whole wheat pasta, brown rice, porridge, loads of veggies I wouldn’t normally eat (tomatoes, mushrooms, peppers, leeks, courgettes, butternut squash) and I made some of home made pizzas!
I think I overdid it though. My weigh in this morning was WAY over what I expected!
I’m following Lyles approach for this one. If it takes more then 3 days to get down to my base weight (from last Friday) it means I overdid it. 3 Days, and I’m right on the money, less then 3 days, and I have to eat more next time. Something tells me that it’s gonna be over 3 days.
Live and learn I guess, this first cycle is like a trial run for me. I can change and tweak things as needed and get it perfect for the following cycles.
PM me your e-mail address and I’ll send you some info on Keto diets.
LR
So first thing this morning after I visited the bathroom, I had to weigh myself to get the numbers for my ‘full of glycogen’ state. I did not like the numbers at all!
W= 83.5 Kg
F= 21.5 %
M= 39.0 %
I know my numbers from last Monday were kind of similar, and the weight did drop off by Friday, but this one tells my I over did it by more then a little bit!
Training today was pretty hardcore. For some reason I had strength loss in my front squats and chin ups, I really can’t figure out why. But numbers in DB bench were up! It can be a little confusing sometimes. I put 10g of creatine in my PWO shake, hopefully it’ll help a little with tomorrows workout.
I’m also ordering some Beta Alanine, and hopefully that can help a bit with my workouts.
I’ve got my diet down to a T. It may seem a little boring, because I am eating the same things on certain days every week. But it’s practical and the numbers are exact.
154g Protein
148g Fat
15.6g Trace Carbs
Total Kcals = 1955 (2017 with trace carbs)
My diet is exactly the same for tomorrow.
LR
Numbers from this morning. Pretty much exactly the same as last Monday but 100g heavier.
W= 83.0 kG
F= 20.3 %
M= 39.8 %
Training went fine today, although I missed a couple of my re-hab exercises. It was nothing like yesterday though, I had a Spike pre-WO and it really helped me to get through it all.
A bit up from yesterday.
156g Protein
151g Fat
18.g Trace Carbs
Total Kcals = 1983 (2055 with Trace Carbs)
Today’s been a lazy day. Spent way too much time being unproductive. Squash was cancelled today because the person I play with has a lower back injury. So my next training session is tomorrow and Squash again on Saturday.
W= 82.2 Kg
F= 20.2 %
M= 39.8 %
240g Protein
108g Fat
19.g Trace Carbs
Total Kcals = 1934 (2011 with Trace Carbs)
LR
You are eating 1000-1200 less kcals than me. You better be at <5% BF when you’re done with this diet.