GSD = Get Shredded Diet, tomorrow is my first re-feed on it (it feels almost like christmas)
[quote]PonceDeLeon wrote:
ajweins wrote:
Progress Update for GSD
Was your goal fat loss? If so, what has been your average caloric intake, in terms of xBW ?[/quote]
I went on a semi-diet for about four weeks at probably around 12 cals per lb of bw and then followed the GSD protocol of 10xbw and eventually went down to 9 or so. And yes my goal was all out fat loss. GSD is pretty extreme.
[quote]waldo21212 wrote:
GSD = Get Shredded Diet, tomorrow is my first re-feed on it (it feels almost like christmas)
The Get Shredded Diet [/quote]
You and me both man. 24 hours until ultimate happiness.
[quote]ajweins wrote:
You and me both man. 24 hours until ultimate happiness.[/quote]
ladies and gentlemen, its that time of the week! get your refeeds ready!
I’m lookin at:
half a box of mini wheats
bag of FF caramel corn
box of LF teddy graham look alike cookies
1/2 gal FF milk
bag of LF kettle chips
chicken and rice gyros
1 serving Surge
1 bag of little Caesars breadsticks
5497 cal, 59g fat, 996g carbs, and 241g protein. God bless America.
I’d like to hear some anecdotal evidence of fat loss from those of you on a very traditional carb cycling program where refeeds aren’t necessarily incorporated, but possible just a high day on your hardest workout.
That’s the direction I’ve moved and will stick to for most of the summer. I’ll be upping my cals to around 12XBW on off days and sticking to P+F+veggies/trace carbs. On lifting days it’ll likely come out to ~14Xs BW with the addition of Peri-workout nutrition/carbs (lower fat)! My one high day will be on my super heavy day, but I’ll still only eat maintenance calories with higher CHO.
If I stick with the cardio and calorie cycling, I believe fast fat loss is still attainable and lean muscle maintenance/growth is possible as well with the proper nutrient timing. 12 weeks of dieting is a pain in the ass…and I still have ~5-10 lbs of fat I’d like to shed so instead of continuing very limited cals or upping all the way to maintenance, I’m taking an in between approach. Maybe a little summer tan will help me look more shredded too haha!
Phatkins187:
Since im the op on this thread.
My diet is setup on Shelby article, im not posting often but i read the thread everyday.
Ellusive and others got me started in reading on refeeds and different approach.
A few books i have and reading on and off are;
Lyle Macdonald stuff…
Tom Venuto, burn the fat feed the muscle
Shelby Starnes…Spud fatloss story
-Anyway when i started my weight was at 205.
-Down to 194 in about 6 weeks with a few cheat meals, no huge refeed.
-After 6 weeks i did the huge refeed experience, my weight the next day was 198
-Took me 4 days to get back at 194.
-This morning weight is 191 after last night cheat meals.
-I dont do moderate days anymore, more like 3 low/one high day.
-Cardio when i started 3/week about 20min
-Cardio now about 4/weeks about 35min
-I will post picture later when im satisfied, i can see my upper abs ,but not good enough yet to post pictures…
-All this done the natural way
[quote]crankMAN wrote:
Phatkins187:
Since im the op on this thread.
My diet is setup on Shelby article, im not posting often but i read the thread everyday.
Ellusive and others got me started in reading on refeeds and different approach.
A few books i have and reading on and off are;
Lyle Macdonald stuff…
Tom Venuto, burn the fat feed the muscle
Shelby Starnes…Spud fatloss story
-Anyway when i started my weight was at 205.
-Down to 194 in about 6 weeks with a few cheat meals, no huge refeed.
-After 6 weeks i did the huge refeed experience, my weight the next day was 198
-Took me 4 days to get back at 194.
-This morning weight is 191 after last night cheat meals.
-I dont do moderate days anymore, more like 3 low/one high day.
-Cardio when i started 3/week about 20min
-Cardio now about 4/weeks about 35min
-I will post picture later when im satisfied, i can see my upper abs ,but not good enough yet to post pictures…
-All this done the natural way
[/quote]
Thanks Crank. Have you been able to keep your strength and muscle mass up? The Spud Fatloss diaries is an awesome read…and includes the basic Carb Cycling Shelby-style in there. Congrats on your progress so far bud! If you feel fat loss plateaus you could up the cardio a bit, since you’re already pretty low with the carbs.
[quote]ajweins wrote:
PonceDeLeon wrote:
ajweins wrote:
Progress Update for GSD
Was your goal fat loss? If so, what has been your average caloric intake, in terms of xBW ?
I went on a semi-diet for about four weeks at probably around 12 cals per lb of bw and then followed the GSD protocol of 10xbw and eventually went down to 9 or so. And yes my goal was all out fat loss. GSD is pretty extreme.[/quote]
Damn looking at the diet again that is extreme. How much weight did you lose and how much do you think was fat?
You’ve only been on it for 2 weeks right?
[quote]spadesofaces wrote:
ajweins wrote:
You and me both man. 24 hours until ultimate happiness.
ladies and gentlemen, its that time of the week! get your refeeds ready!
I’m lookin at:
half a box of mini wheats
bag of FF caramel corn
box of LF teddy graham look alike cookies
1/2 gal FF milk
bag of LF kettle chips
chicken and rice gyros
1 serving Surge
1 bag of little Caesars breadsticks
5497 cal, 59g fat, 996g carbs, and 241g protein. God bless America.[/quote]
I’m surprised that added up to 1000g of carbs, doesn’t even look like that much to be. I’ve never been a big fan of things like plain breadsticks or graham-type cookies personally
[quote]phatkins187 wrote:
I’d like to hear some anecdotal evidence of fat loss from those of you on a very traditional carb cycling program where refeeds aren’t necessarily incorporated, but possible just a high day on your hardest workout.
That’s the direction I’ve moved and will stick to for most of the summer. I’ll be upping my cals to around 12XBW on off days and sticking to P+F+veggies/trace carbs. On lifting days it’ll likely come out to ~14Xs BW with the addition of Peri-workout nutrition/carbs (lower fat)! My one high day will be on my super heavy day, but I’ll still only eat maintenance calories with higher CHO.
If I stick with the cardio and calorie cycling, I believe fast fat loss is still attainable and lean muscle maintenance/growth is possible as well with the proper nutrient timing. 12 weeks of dieting is a pain in the ass…and I still have ~5-10 lbs of fat I’d like to shed so instead of continuing very limited cals or upping all the way to maintenance, I’m taking an in between approach. Maybe a little summer tan will help me look more shredded too haha![/quote]
That was a fast change.
but yea most “carb cycling” plans go back and forth between low, medium(sometimes), and high days. Most don’t have a weekly refeed from the ones I’ve seen before this thread.
This is actually my sixth week of the GSD diet. I am currently down about 10 lbs. This was not glycogen or water weight as I had been moderately low carb dieting for a few weeks before starting the diet. I am hoping its all fat. lol. My weight will probably skyrocket 10-15 lbs tomorrow though. I am be anxious to get back over 200.
[quote]ajweins wrote:
This is actually my sixth week of the GSD diet. I am currently down about 10 lbs. This was not glycogen or water weight as I had been moderately low carb dieting for a few weeks before starting the diet. I am hoping its all fat. lol. My weight will probably skyrocket 10-15 lbs tomorrow though. I am be anxious to get back over 200.
[/quote]
Yea even though its nice to look better it sucks to be lighter after a cut. Do you look significantly leaner?
I’m still at 15% and I’m too light so I’m kind of in a lose-lose situation as to whether I should bulk or cut
yeah i definately look leaner. the diet would not be worth it if you didn’t. I have never really been uber lean before so to me an extreme diet made sense.
[quote]pumped340 wrote:
spadesofaces wrote:
ajweins wrote:
You and me both man. 24 hours until ultimate happiness.
ladies and gentlemen, its that time of the week! get your refeeds ready!
I’m lookin at:
half a box of mini wheats
bag of FF caramel corn
box of LF teddy graham look alike cookies
1/2 gal FF milk
bag of LF kettle chips
chicken and rice gyros
1 serving Surge
1 bag of little Caesars breadsticks
5497 cal, 59g fat, 996g carbs, and 241g protein. God bless America.
I’m surprised that added up to 1000g of carbs, doesn’t even look like that much to be. I’ve never been a big fan of things like plain breadsticks or graham-type cookies personally
[/quote]
Its the caramel corn. This one small bag has like 200g total carbs. The teddy graham cookies are like chocolate teddy grahams and they pack a caloric punch too. The breadsticks are also garlic, and a bag is like 120g carbs. But my total count will probably be higher- I just got a care package in the mail from my parents with 6 double fudge brownies. Probably a bit high in fat, but they are literally my favorite cheat food, just the way mom makes em haha! If I’m not violently sick by the end of tomorrow I’ll be highly surprised haha.
[quote]phatkins187 wrote:
I’d like to hear some anecdotal evidence of fat loss from those of you on a very traditional carb cycling program where refeeds aren’t necessarily incorporated, but possible just a high day on your hardest workout.
[/quote]
I’m also doing one more week of very low cal dieting for a total of 4 weeks, then moving to a traditional carb cycle with 2-3 high days around 400g carbs, 2-3 mid days of about half that, and 2 low days with <50. I’m gonna move to a westside split, saw great gains on it last fall but due to poorer diet choices gained a decent amount of fat with the muscle. I’m gonna try to keep the gains as lean as possible, maybe even lean up a bit more from where I left off from this diet.
To you guys thinking of upping cals- do we do a final refeed after the last week of severe caloric defecit, or just slowly bump cals up into a regular medium or high day?
[quote]spadesofaces wrote:
phatkins187 wrote:
I’d like to hear some anecdotal evidence of fat loss from those of you on a very traditional carb cycling program where refeeds aren’t necessarily incorporated, but possible just a high day on your hardest workout.
I’m also doing one more week of very low cal dieting for a total of 4 weeks, then moving to a traditional carb cycle with 2-3 high days around 400g carbs, 2-3 mid days of about half that, and 2 low days with <50. I’m gonna move to a westside split, saw great gains on it last fall but due to poorer diet choices gained a decent amount of fat with the muscle. I’m gonna try to keep the gains as lean as possible, maybe even lean up a bit more from where I left off from this diet.
To you guys thinking of upping cals- do we do a final refeed after the last week of severe caloric defecit, or just slowly bump cals up into a regular medium or high day?[/quote]
If you are still doing the severe defecit I would end it with a refeed just to kind of get to a baseline to start gaining mass from. I would not think that just a regular high day would be sufficient to bring up back up to full speed with the increased intensity in the gym.
[quote]spadesofaces wrote:
phatkins187 wrote:
I’d like to hear some anecdotal evidence of fat loss from those of you on a very traditional carb cycling program where refeeds aren’t necessarily incorporated, but possible just a high day on your hardest workout.
I’m also doing one more week of very low cal dieting for a total of 4 weeks, then moving to a traditional carb cycle with 2-3 high days around 400g carbs, 2-3 mid days of about half that, and 2 low days with <50. I’m gonna move to a westside split, saw great gains on it last fall but due to poorer diet choices gained a decent amount of fat with the muscle. I’m gonna try to keep the gains as lean as possible, maybe even lean up a bit more from where I left off from this diet.
To you guys thinking of upping cals- do we do a final refeed after the last week of severe caloric defecit, or just slowly bump cals up into a regular medium or high day?[/quote]
Good to see someone actually bulking with CC. I definitely think it helps with leaner gains. When I start bulking again I’ll probably just do high days on workout days and low days on off/cardio days
personally I wouldn’t have a full refeed going into that. I would just start with a “high day”. 400g is enough if your having multiple higher carb days in the upcoming week.
Good “article”
[quote]pumped340 wrote:
Good “article”
ironaddicts.com/forums/showthread.php?t=20966[/quote]
Yeah not bad. I’d previously never heard of the ABC diet so that was cool to read about. He mentions calories just as much as carbs in the carb cycling section, which is different than Shelby’s approach at just making your macro #s in grams. I like how the focus of the article is “body recomposition” rather than fat loss, dieting, or “cutting.” I’ll admit I like extreme results quickly so I did the Velocity diet…but my god there’s no way I could do it for longer than the prescribed time, and most people aren’t crazy enough to do it period! These recomp approaches are great for me (FFB) because they keep you in check on a daily basis. Food is fuel, don’t need it when you’re sittin on the couch!
I’m going to finish up my dieting phase with a blitz week, keeping carbs low and doing a ton of workouts. Thinking of finishing it up with a refeed (huge cravings hehe). Then I’d be low-carb for a few days and start building some mass from then on.
What do guys think should I have a refeed or just moderate carb-up day with quality food? Problem is I’m not going to diet the following week, but just couple of days and start my mass phase. Maybe I’m over-analyzing things, but that’s just being me : )
I just recently bulked up to 238lbs at 6’1". This was after a diet where i went from 256 to 214 really quickly (about 4 and a half months). I realized that the first time i lost the weight I lost a shitload of muscle I ended up looking horrible. I started bulking up slowly to try and put on as little fat as possible and about 6 months later I’m sitting at 238.
Now the thing is I am going to start carb cycling since it seems pretty safe in terms of preserving muscle. I really don’t care if its a slow process because I realize the stupidity of the first diet I did which was basically no carbs for the entire time. I have a question though, I am very sensitive to carbs so should I be keeping the number of carbs close to nothing on non-lifting days and moderate on big muscle group days like back and legs.
That’s what I do…but experimentation is your best teacher.