Yeah I normally use cottage cheese as an in between meal. I can eat almost a lb of it and be ok to eat an hour or so later. I probably won’t mix advocado and peanut butter in it tbh haha.
I am going to try to eat dinner a bit earlier than I have been to get another meal or two before bed during the week. I won’t be lifting tues-thurs so that’ll hopefully give me plenty of time to get some food in, whether it’s more peanut butter and milk or just more of what I cooked for dinner.
Thanks to you and @flappinit for the help here. It’s definitely a bit more difficult to get the calories without carbs.
Yes and no - carbs are comfy and I can eat a lot of them, but fat is 9 cals per g whereas carbs and protein are 4, so if you find the right fat sources you’ll be ahead of the game.
I find that I can eat a lot due to them just being good vehicles for more fat, protein or carbs. Little stuff like wraps, rolls, pasta etc to eat with other things. I think if I just add 1-2 meals per day I’ll start maintaining, then I just have to eat more per meal… hopefully.
I’m pretty sure someone snuck into my room last night and beat me head to toe with a broom handle or some shit. Body is sore all over haha.
Benching today after work, then some days off. Going to do some mobility and stretching either wed or Thursday.
It’s crazy how the soreness just keeps getting worse. Somehow, on the 6th day after the squats, you’ll FINALLY feel ok…just in time to deadlift, haha.
I hear you on the vehicles part. There are thankfully a lot of keto options these days that answer the mail: wraps, breads, etc. There’s always old school lettuce wraps too, and, of course, knife and forking everything, but the initial transition to lower carb is rough because you suddenly realize that carbs are f**king EVERYWHERE. We become an agricultural society as we “evolved” and learned to incorporate grain into everything, and you need to DEvolve to get back to your roots.
Eventually (if you choose to) you set a new baseline of normal and sorta “forget” what it’s like. I remember when someone asked me about my diet and I said “it’s nothing special really: I eat a variety of stuff”, and then he asked “So like, you eat bread?” and I looked at him like he was a lunatic. What is it, my birthday?! And then I remembered: oh yeah, I used to eat bread EVERY day. Growing up, we had bread and butter at the dinner table for EVERY meal.
Yeah that’s the crazy thing. Compared to many people I thought I was ahead of the curve by eating less carbs, but like you said, I’m realizing that finding things worth eating and without carbs is somewhat challenging. I’m definitely eating less processed foods than I normally would (basically nothing in a bag or a box). I know I’m pushing the limits with milk due to the sugar, but it’s just SO convenient to slam some every time I walk past the refrigerator. Helps with calories and protein too with the protein powder I put in it.
The DOMs are just wild haha. I have to laugh at how immobile I am because there’s nothing else I can do other than roll with it and embrace the fact that this is my life for the next couple months.
For Jon Andersen approved protein beverages, you could make the transition to drinkable egg whites from eggwhitesint …but that will be prohibitively expensive compared to milk, haha. Fairlife would be a decent compromise between the two, but honestly, if it ain’t broke, don’t fix it. I was still eating some carbs while I ran the program. Took me a LONG time to shake the “carbs post workout” mentality, and on this program in particular you can definitely feel the need to justify it. And I still had a weekly cheat meal which I timed to be the evening before the morning of the squat/deadlift workout, and it was carb heavy.
Surviving the program is really the key: if you gotta take in some carbs to do it, better that than the alternative.
As far as feeling like I CANT do a workout I feel like I’m in a good place. I’m not looking forward to doing them, but once I start I just kind of shut my brain down and do it, take it set by set. Try and not think about it between sets.
Yeah I figured milk would be my one cheat code for getting in extra protein. I know I’m waayyyy above what I’ve eaten In the past.
Flat bench 145x10, 150x10, 155x10
CGBP 3x10 at 135
Incline press 3x10 at 125
Dips to failure 10, 8, 7
Pushups to failure 13, 9, 12
60 second plank x 20 sit ups 3 sets no rest
Wow. One week down. I’m at a loss for words. It’s like he picks a few muscle groups and just has you demolish them. Abs hurt, chest is pumped as fuck. Neck is twitching, as is my left eyebrow. Delts are sore, legs are still sore. It’s insane how quickly my body just failed on dips. Hit one with decent speed, then I just couldn’t move. Same with pushups.
Hoping to hit 155 for all 3 flat bench sets next week. Other than that the weight is ok, I’ll see if I can add 5-10lbs on CGBP, incline was for sure maxed out for now.
Before anyone even asks, yes, I did dip the bacon wrapped jalapenos in the queso.
Edit: also to clarify, I did not eat this entire meal. Had the bacon wrapped jalapenos, shrimp tacos and queso. Didn’t eat the beans and rice or enchiladas. Just wanted to show off the food haha.
Pull up 11, 10, 9, 8
Bent over BB row 4x10 at 145
Clean pull 2x10 at 135, 3x10 at 165 (see notes)
60 sec plank 20 sit ups no rest x3
Well I’m an idiot and have been doing power cleans as opposed to clean pulls, so I did one set of power cleans at 135, realized I’ve been doing the wrong movement, and switched to clean pulls. It feels pretty foreign to me and I feel a LOT of it in my quads.
Did better on pullups than I thought I would, considering my back is annihilated today.
Feeling ok still, and I know this is probably all in my head but I feel like I look leaner, but weighed in at 208 this morning so I’m up a couple of lbs. I just feel pumped 24/7, and my muscles feel harder. Even if it is placebo, I like it. However, I wish walking, bending over and normal human stuff was still easy.
Strict press 10x10 at 90lb
DB lateral raise 3x10 at 20lb ea arm
BB curl 5x10 at 65lb
60 second plank, 20 situps 3 rounds no rest
Kept rest less than 3 mins for first 6 sets of press, went to the full 4 mins on remainder… Sets 8-10 were grinders. Very happy with what I’m able to move on standing presses compared to seated. I don’t ever want to do a seated press again. Reps 7-10 on last couple sets took 2-3 seconds to complete. Brutal day today.
Flat bench 3x10 at 160
CGBP 3x10 at 145
Incline press 1x10 at 125, 1x9 at 125, 1x10 at 120
Dips 11, 8, 7
Pushups 11, 11, 10
Planks and sit ups
Pushed everything to the limit today. Somehow racked the 125lb incline press after failing halfway. Everything went dark for a few seconds during the second set of dips around rep 4-6, I was flying blind. Pumped, sore etc etc.
I have been continuing to follow the DW diet almost to the letter, other than the one cheat meal last week (which I don’t really plan on doing again for a while) and milk. I have been shoveling food during breaks at work which normally I’ll have 3/4lb of lean grass fed ground beef, a few scoops of sour cream and hot sauce. Then peanut butter an hour or two after lunch. If I make enough steak the night before I’ll eat the left overs for lunch in addition to the ground beef. Breakfast is still eggs and bacon.
Dinner is still just meat, eggs and greens. Usually I’ll have an advocado if they’re ripe enough to scoop. If my fiancee makes some vegetables for her dinner I’ll usually eat some of those too, stuff like broccoli and cauliflower.
Milk is still a nice add, it’s super convenient to add calories and blast my protein intake through the roof.
I’m honestly surprised I feel as good as I do after two weeks. I’m really liking this diet. I don’t feel bloated, I am still sore as hell but once I get warmed up I move well. I feel like I’m looking leaner (prob just my ab muscles being jacked up nonstop) and like I said before, just overall feeling like I have given my body no choice but to put on muscle. Haven’t weighed myself in close to a week, but I’m feeling good and recovering ok so I’m not terribly concerned about the scale.
3 minutes max rest coming up Friday for squats. I’m really not looking forward to it haha.
