[quote]ShelbyStarnes wrote:
pumped340 wrote:
OK I’m about to buy the book.
Shelby, I’m basically doing a CKD now and about to switch to Berardi’s Get Shredded diet. When I start bulking again I plan to follow carb cycling but had some questions I’d appreciate if you could answer when you have time
I am a definite endo, how would you go about gradually going from no carbs during the week to the higher carbs of carb cycling?
I was thinking of 250-300g for high days, 150g on medium days, and trace carbs on low days. 2 high, 2 medium, 3 low. What do you think?
By the way I’m 6ft, only 170lb. and 14% bf right now and like I said I gain fat very easily
Thanks!
Start off on the lower end for carbs (the numbers you have listed look like a decent start)… run it for a week or two and see how things go. You’ll put on some water weight initially so be ready for that. You’ll probably want to have at least one day a week where you go quite a bit higher on carbs though, especially if you’re looking to gain weight. Somewhere closer to 3-4g per pound of bw.
Don’t go too low on the low days either - they shouldn’t be zero carb days. Still have a small amount of starchy carbs in your earlier meals of the day.
[/quote]
Hm, so you feel I should just dive right in to the amount of carbs I listed after my CKD-like diet is done?
I’m surprised by the 3-4g/lb of bw…do these start off like this right away too or do I gradually get to this point on 1 high day? the thing is I know you mentioned you put on fat easily too. I really put on fat fast so naturally I’m worried about this, you feel this isn’t a cause for concern? Its significantly higher than my current refeed of my cut but I’m admittedly not going very high on those right now
Lastly, why should there not be any no carb days? Well they wouldn’t actually be no carbs, the trace carbs add up to about 40 or so.
Yes. The book gives you a very simple and easy to follow guide on how to diet and make adjustments. Get the book and follow it. Dieting or gaining mass does not need to be complicated. You do not need to ask a billion questions here or on IM. You have gotten a lot of good advice. Just choose something and see how your body reacts and adjust according to your goals.
Is there a reason you do not include fruits as a main carb source? Can apples and bananas be used to replace carbs from potatoes, rice or oatmeal at times or is there a reason you do not include them?
Thanks for all the time you put in here and at elitefts.
A head’s up. The ebook is reduced to 9.95. Just bought it. Really looking forward to giving this a try, more so as a way of life than simply to drop fat.
A head’s up. The ebook is reduced to 9.95. Just bought it. Really looking forward to giving this a try, more so as a way of life than simply to drop fat.
and ajweins I can’t speak for Shelby but a bodybuilder I know was telling me he thinks a lot of fruits should be added over (instead of) grains because they’re more natural and the body will handle them better whereas it might be more sensitive to grains.
[quote]FatPat wrote:
A head’s up. The ebook is reduced to 9.95. Just bought it. Really looking forward to giving this a try, more so as a way of life than simply to drop fat.
I ended up getting this yesterday and read through it last night. Didn’t really get much out of the tips and tricks section (nothing I haven’t already heard.) However, the part where he lays out his Pre-contest diet, supplement, and cardio plan for his recent contest is awesome. It lays out exactly what he did and the changes he made each week. Also, the supplement section was pretty interesting. I might try adding some Chocamine in the near future.
During your recent pre-contest diet you went from 227 lbs → 187. Did you ever change the ratio’s on your medium and low days. For instance you started at 300 G of protein on a low day. Where you still consuming 300 g of protein on a low day after 16 weeks?
Well I celebrated my big 4-0 today - days on the GSD not birthday (another 2 years til that shitty landmark).
Today was lactate workout B day. I’ve performed this once before but decided to increase the exercises from 5 to 6 after seeing Nick T’s compound row demonstrated on T-Nation. Session looked like this:
All performed in a circuit. No rest between exercises. 90 seconds RIs between circuits. Performed 5 circuits. Total training time: 25mins. Then 15min gentle jog.
Heart rate monitor had me at 179bpm (max heart rate 182 using crude age-220 formula). Lovely lung-buster.
Loved the compound row. Technique takes time to get right but it really hits the spot for this type for training session.
I’m due my weekly weigh-in tomorrow but will delay it until Saturday because I feel readings are slightly misleading the day after a training session. I’m also delaying my fortnigtly carb-up until Sunday (such will power! Yes, 15 days on 30g carbs per day!) because I’ll be out much of Saturday enjoying the west of Scotland’s predicted heatwave. Yes, 25C temperatures forecast - in Scotland! I don’t quite believe it myself but I’ll be down by the beach and may even feel encouraged to take my top off this year.
Ah shit…schoolboy error. But when i clicked on the link it brought me to what i thought was the correct page. But you’re right it is the older edition. Am i missing a lot?
During your recent pre-contest diet you went from 227 lbs → 187. Did you ever change the ratio’s on your medium and low days. For instance you started at 300 G of protein on a low day. Where you still consuming 300 g of protein on a low day after 16 weeks?
Thanks.[/quote]
You should buy Shelby’s new book has just put out. Its called “tips and trick to dieting” It shows his prep toward the NPC in Michigan he recently competed in. I have been working with Shelby for about 7 months now, and it is awesome! He makes dieting fun and interesting. Shelby, this is Jessie. I didnt know you were on this forum also!
I did buy it… I’m assuming he didn’t lower his ratios on medium and low days, because he never said he did. However, he did lose 40 pounds so I just wanted to clarify.
[quote]CompactTight wrote:
jlats wrote:
Shelby,
During your recent pre-contest diet you went from 227 lbs → 187. Did you ever change the ratio’s on your medium and low days. For instance you started at 300 G of protein on a low day. Where you still consuming 300 g of protein on a low day after 16 weeks?
Thanks.
You should buy Shelby’s new book has just put out. Its called “tips and trick to dieting” It shows his prep toward the NPC in Michigan he recently competed in. I have been working with Shelby for about 7 months now, and it is awesome! He makes dieting fun and interesting. Shelby, this is Jessie. I didnt know you were on this forum also!
Today is the day - refeed day! After 15 days on max 30g CHO, it’s time to supercompensate. Breakfast looked like this:
1 wholemeal bagel, with slither of low-fat spread and jam
100g oatmeal, made with skimmed milk
150g blueberries
6 egg whites
TOTAL 850 kcals, 45 PRO, 127 CHO, 17 FAT
I plan to train in a few hours and will consume 90g CHO peri-workout from glucose. Other high carb/low fat meals to follow, most of which will be as clean as breakfast. My calorie ceiling for the day will be 6,000.
Yesterday I took a walk down the beach with my top off and old pals said they couldn’t believe my physique change. Ok, they hadn’t seen me in years, and I had also got rid of the body hair in advance in a vain bid to highlight with the abs a bit more. However, the fact is the results of GSD are beginning to be noticed by others, which is always nice.
Today is the day - refeed day! After 15 days on max 30g CHO, it’s time to supercompensate. Breakfast looked like this:
1 wholemeal bagel, with slither of low-fat spread and jam
100g oatmeal, made with skimmed milk
150g blueberries
6 egg whites
TOTAL 850 kcals, 45 PRO, 127 CHO, 17 FAT
I plan to train in a few hours and will consume 90g CHO peri-workout from glucose. Other high carb/low fat meals to follow, most of which will be as clean as breakfast. My calorie ceiling for the day will be 6,000.
Yesterday I took a walk down the beach with my top off and old pals said they couldn’t believe my physique change. Ok, they hadn’t seen me in years, and I had also got rid of the body hair in advance in a vain bid to highlight with the abs a bit more. However, the fact is the results of GSD are beginning to be noticed by others, which is always nice.[/quote]
Awesome man, made it through 6 weeks!
6000 calories? Man up and eat some better tasting food lol. I think you said this before but you get your bodyfat done by the tanita measurements or something similar right?
I carb cycle, although my lows day aren’t as low as most. I’m 182lbs and 6-7% - I generally go down to 1g per lb of bodyweight on my low days 3x a week. I’ll take in 250g on moderate days 2x a week. And about 525g on leg days twice a week. I aim to get 2,500-2,600 calories each day and around 3,200-3,400 on leg days.
[quote]Chi-Towns-Finest wrote:
I carb cycle, although my lows day aren’t as low as most. I’m 182lbs and 6-7% - I generally go down to 1g per lb of bodyweight on my low days 3x a week. I’ll take in 250g on moderate days 2x a week. And about 525g on leg days twice a week. I aim to get 2,500-2,600 calories each day and around 3,200-3,400 on leg days.[/quote]
[quote]pumped340 wrote:
Chi-Towns-Finest wrote:
I carb cycle, although my lows day aren’t as low as most. I’m 182lbs and 6-7% - I generally go down to 1g per lb of bodyweight on my low days 3x a week. I’ll take in 250g on moderate days 2x a week. And about 525g on leg days twice a week. I aim to get 2,500-2,600 calories each day and around 3,200-3,400 on leg days.
for gaining or losing weight?[/quote]
I’d like to keep my BF at a low level for the summer, I’m focused on improving my lifts. I’m trying to find a diet that will allow me to bulk as clean as possible. I’ve made consistent progress in the gym the last two or three weeks with this diet, and remained at the same body weight.
The tricky thing is each website tells me my maintenance is something different. Is there a reliable test I can get done? I believe it’s about 2,400 calories. I’m considering tacking on another 300 calories a day when I stop making progress. Do you have any advice?
[quote]Chi-Towns-Finest wrote:
pumped340 wrote:
Chi-Towns-Finest wrote:
I carb cycle, although my lows day aren’t as low as most. I’m 182lbs and 6-7% - I generally go down to 1g per lb of bodyweight on my low days 3x a week. I’ll take in 250g on moderate days 2x a week. And about 525g on leg days twice a week. I aim to get 2,500-2,600 calories each day and around 3,200-3,400 on leg days.
for gaining or losing weight?
I’d like to keep my BF at a low level for the summer, I’m focused on improving my lifts. I’m trying to find a diet that will allow me to bulk as clean as possible. I’ve made consistent progress in the gym the last two or three weeks with this diet, and remained at the same body weight.
The tricky thing is each website tells me my maintenance is something different. Is there a reliable test I can get done? I believe it’s about 2,400 calories. I’m considering tacking on another 300 calories a day when I stop making progress. Do you have any advice?[/quote]
It doesn’t matter what some site says your maintenance is. If your losing weight your eating under maintenance and if your gaining weight your eating over maintenance…simple as that.