6:30 wake up
8:00 2 cups Kiefer coffee
10:00 3 eggs, 8.5oz sausage, 4 strips bacon, 1oz cheese - 9g carbs (big meal because I’ll be hiking most of the day, won’t be home till tonight)
11:30 Took a super greasy dump LOL. That’s the first time I’ve ever had a turd smell like bacon. I’m backing off on that from now on 
15:00 Hiking around on a trail by the beach
17:00 Two bags of beef jerky - 6g carbs
20:30 8oz chicken 1/2c cott cheese, 2tbs medium picante 7g carbs
20:45 still hungry. 8oz chicken, 2oz cheese, 2tbs medium picante 4g carbs
I’ve also decided that I’ll be making my own sweets for any dirty backloading I want to do, since Kiefer mentions the less processed the better. And what’s less processed than freshly baked sweets? amirite?
[quote]Siouxfan wrote:
I’ve also decided that I’ll be making my own sweets for any dirty backloading I want to do, since Kiefer mentions the less processed the better. And what’s less processed than freshly baked sweets? amirite?[/quote]
Great idea bro…It’s always more rewarding eating home made cookies and cakes.
7:00 wake up
9:00 two cups kiefer coffee
12:30 3 eggs, 1 strip celery, 1 strip asparagus, 4 spinnach leaves, 1 strip green onion all sauteed with C oil. plus 4tbs salsa - 7g carbs
12:45 AND we’re still hungry so shake, 20g protein (new powder 0 carb) But I’ll call it 1g just in case - 1g
15:00 7oz chicken, same veggies as above 3tbs salsa and 2 oz cheese - 5g
22:00 8oz chicken, veggies as above, 1/2c cot cheese, 3tbs salsa - 8g carbs
Carb total: 21g
Man your killin it so far.
[quote]zenontheterrible wrote:
Man your killin it so far. [/quote]
Yeah minus that one meatball binge, but besides that things are going well. Man I’ve been hungry in the mornings though…but that’s all going to change sunday night. I’ll keep that meal smaller because of the lack of training that day. But I’m still going to include carbs. The weight in the mornings has dropped to about 230, and yeah I’m making sure to drink close to a gallon of fluid a day. I’m going to guess I can shoot for roughly 500g of carbs a night (on training days) and still drop fat. I’m going to have to find some good high GI carbs that are still fairly clean for the majority of the BL. I can save the frosting drinking to a couple nights a week only haha.
Did you take any pics?
I didn’t, so I’ll just start Sunday morning, and every Sunday morning following. So you’ll have a base of when the real backloading starts and how I change.
Nice that works. Just try to take at the same time in the same conditions
6:30 wake up
7:00 3.8 mile walk. Fasted
8:20 1st cup of kiefer coffee, with 10g protein and some splenda - 1g carbs
9:40 another cup of kiefer protein coffee - 1g carbs (this actually works well at keeping hunger down. I’m guessing it’s the protein)
For those wondering, the powder I use is from an organic farmers market. 0g carbs per 10g serving, which also conveniently has 10g protein. Is also flavorless. Just a pure whey isolate protein.
11:00 4 eggs, 4 strips bacon, 1 piece asparagus, 1 piece celery, 1 piece green onion, bunch of spinach, 2 oz cheese. - 6g carbs
13:45 workout, which sucked
16:15 same meal as above - 6g carbs
21:00 Same meal again - 6g carbs
Total: 20g
Workout:
Chins: roughly 70 reps
Incline bench: Drop set- 185x10, 165x10, 135x10, 95x10. Then 3x10 at 135
Squats: Drop set 275x8, 245x8, 195x8, 145x8, 95x8
Single leg box squats 3x10
Stopped here because I was tired and unmotivated and have to study for my PT test on tuesday. I’m pretty sure it was the drop sets that killed me
I must of hit my backload perfect last night. Woke up tight and looking lean.
[quote]ryanbCXG wrote:
I must of hit my backload perfect last night. Woke up tight and looking lean. [/quote]
That’s the best…I dunno what’s worse though…waking up flat or waking up looking bloated as fuh…
One thing can be said though: This program is about learning your body…it’s definitely not about a cookie cutter 1 size fits all macro plan.
[quote]Siouxfan wrote:
8:20 1st cup of kiefer coffee, with 10g protein and some splenda - 1g carbs
9:40 another cup of kiefer protein coffee - 1g carbs (this actually works well at keeping hunger down. I’m guessing it’s the protein)
For those wondering, the powder I use is from an organic farmers market. 0g carbs per 10g serving, which also conveniently has 10g protein. Is also flavorless. Just a pure whey isolate protein.
[/quote]
I don’t have the book but i thought you were supposed to skip the protein in the morning since it triggers a mild insulin response? (same with the splenda)
[quote]zenontheterrible wrote:
[quote]Siouxfan wrote:
8:20 1st cup of kiefer coffee, with 10g protein and some splenda - 1g carbs
9:40 another cup of kiefer protein coffee - 1g carbs (this actually works well at keeping hunger down. I’m guessing it’s the protein)
For those wondering, the powder I use is from an organic farmers market. 0g carbs per 10g serving, which also conveniently has 10g protein. Is also flavorless. Just a pure whey isolate protein.
[/quote]
I don’t have the book but i thought you were supposed to skip the protein in the morning since it triggers a mild insulin response? (same with the splenda)[/quote]
Not sure about the Splenda, but the protein is kept low, about half a serving of most commercial formulas just for that reason. It’s enough protein to keep from derailing fat burning by stimulating a large enough insulin response. He actually suggests it during the prep phase. The very small about, only 10g of powder prevents catabolism, but doesn’t spike insulin high enough to hinder the goal. And I don’t know about splenda, he doesn’t seem to have mentioned anything in the book about it.
Splenda should be fine its ace-k that he doesnt like but even then i dont quite believe the insulin response from that because the studies i have seen are usign insane amounts of not likely to get that much from some diet pop or crystal light or w/e
Facko i agree its a great learning experience to see how your body responds to everythign. Not a cookie cutter at all> I hope he gives some more insight into how to look at the changes and what to tweak
[quote]Siouxfan wrote:
[quote]zenontheterrible wrote:
[quote]Siouxfan wrote:
8:20 1st cup of kiefer coffee, with 10g protein and some splenda - 1g carbs
9:40 another cup of kiefer protein coffee - 1g carbs (this actually works well at keeping hunger down. I’m guessing it’s the protein)
For those wondering, the powder I use is from an organic farmers market. 0g carbs per 10g serving, which also conveniently has 10g protein. Is also flavorless. Just a pure whey isolate protein.
[/quote]
I don’t have the book but i thought you were supposed to skip the protein in the morning since it triggers a mild insulin response? (same with the splenda)[/quote]
Not sure about the Splenda, but the protein is kept low, about half a serving of most commercial formulas just for that reason. It’s enough protein to keep from derailing fat burning by stimulating a large enough insulin response. He actually suggests it during the prep phase. The very small about, only 10g of powder prevents catabolism, but doesn’t spike insulin high enough to hinder the goal. And I don’t know about splenda, he doesn’t seem to have mentioned anything in the book about it. [/quote]
ok cool!
7:45 wake up and 2.5 mile walk. This is also officially 10lbs dropped in exactly one week. I kept the cardio shorter so I don’t completely waste away to nothing by Sunday haha
10:40 Kiefer protein coffee 1g carb (switched sweeteners to Stevia)
11:00 More Kiefer protein coffee
12:00 4 eggs, 4 strips bacon, 2 oz cheese, 1 stalk asparagus, 1 stalk celery, handfull spinach, some onion, bean sprouts, green onion - 7g carbs
16:45 10oz chicken, 2oz cheese, 4tbs salsa, same veggies as above - 6g carbs
21:40 12oz chicken, 2oz cheese, 4tbs salsa, lots of spinach, 2 stalks asparagus, onions + Kiefer protein tea - 6g carbs
Total: 21g
Last day of prep
Tomorrow carbs will be re-introduced at Christmas dinner. This makes approximately 8.5-9 days carbless. And roughly 8-10 pounds dropped so far.
8:00 Wake up and cup of Kiefer protein coffee - 1g carbs
9:00 More protein coffee - 1g carbs
10:00 Early eats because I’ll be out studying all day 4strips bacon, 4 eggs, 2oz cheese, 4tbs salsa, shit load of spinach - 9g carbs
12:30 Coffee with cream and sweetener- 2g carbs
13:30 Coffee at starbucks with 5splenda packets and a spritz of vanilla powder.
18:00 9oz chicken, 4tbs salsa, 2oz cheese, asparagus, celery, bean sprouts, spinach, other veggies, onions. 6g carbs
20:00 Same meal as above
Total carbs: 25g
I’ve also decided that the only “supplement” that I’m going to purchase is Glucose powder (dextrose). I’d love to get the rest of the stuff, but money is tight now. And if there is anything he stresses more than anything else it’s the purpose of high GI carbs, and you can’t get much higher than glucose powder. This way I can add it to shakes (like an oreo milk shake with protein, or a fruit smoothie) if I need more carbs for the night
morning weight: 237
10 pounds lost during this prep phase.
Christmas dinner is tonight, and I’m going to wreck some shit. It’s Christmas, we all over eat. Besides, it’s what Jesus would have wanted. Amirite??
