hey fellas, just found this thread. i started on the anabolic diet, but it really wasnt my brand of vodka. this honestly seems to fit me a bit better, so we will see how it goes. i am following the Carb Cycling Codex by Thib. i will have to do some reading around on this thread as many of the things you guys are talking about are confusing the hell out of me. i am finding it pretty difficult to eat the amount of carbs that i am supposed to be getting… didnt think i would have any issues at all! anyway, looking forward to it!
GSD - Day 56 - 167lbs (starting weight 180lbs) - total loss to date 13lbs
I’ve downloaded pix on my profile page which hopefully highlight the transformation to date. The first pic is of poorer quality than I would have liked. The two subsequent pix were taken with a flash in daylight so there was no place for the fat to hide. When I didn’t use the flash I looked like I had washboard abs - nice but flattering!
Eight weeks completed with near perfect dietary and training compliance. This week was undoubtably the toughest and I certainly had to work for that 1lb drop.
I introduced whey hydrosylate pulsing for the last 10 days. These shakes replaced the BCAA/creatine meal replacements except when I was on the move and it was easier to consume the BCAA tablets. I also introduced 21g of carbs pre-workout via Surge Workout Fuel for the last two workouts and will continue to use this. Otherwise, carbs were locked down at their usual keto-inducing level.
As stated, the 1lb loss took some work. I’ve trained every other day comprising of two lactate sessions, then a strength session, then repeat. Each has been followed by steady state cardio (outdoor jogging) for 20+mins. On off days I was walking 1 hour at moderate to brisk pace.
Measurements this morning revealed a drop of 1/8ins from my navel (total loss 2-1/8ins). However, my bicep has also dropped again by 1/8ins (total loss 5/8ins). The latter is disappointing especially since I feel my strength has remained constant throughout the programme. However, my overall body comp is good (I’ve given up on my Tanita scales because the readings are not consistent). I’ve noticed a distinct change since using the protein pulsing protocol with improved vascularity in the abdominal area. Whether it’s down to this or just increased fat loss through the diet I can’t say for sure but I’m going to employ this for a longer period to assess it fuller.
Training has been enjoyable, especially the lactate workouts. I’ve designed new programmes involving some hybrid movements taken from T-Nation articles, especially Nick T’s stuff! I’m going to break today during the carb-up since a few aches in the shoulder area have re-surfaced recently. Instead I’ll take an extra day and workout tomorrow while glycogen stores are full for my strength session.
Regarding the carb-up today, macronutrient split so far:
Breakfast
48g PRO
29g FAT
158g CHO
1050 kcals
Oatmeal, blueberries, skimmed milk, egg whites, wholemeal bagels, with minimum low-fat butter, jam and Splenda to taste.
3 hours later - Lunch
84g PRO
16g FAT
173g CHO
1200 Kcals
Spaghetti, chicken breast mince, Weight Watchers pasta sauce, low fat cheese, cooking oil, onion, garlic, 2x Weight Watchers cakes.
Having assessed my progress over the last 8 weeks I believe I now have to modify the programme to make further inroads. I believe the fortnightly carb-ups on GSD are not now an optimum way for me to progress given my BF has significantly dropped. Therefore, I plan to introduce a more moderate carb-up every 7 days, e.g. max 300g CHO clean with one cheat meal (more akin to CT’s Refined Physique Transformation).
I will continue the training pattern, including cardio and NEPA. I will also eliminate 1 meal a day (from 4 to 3) with 3 pulses, to guarantee a 1700-1800kcal ceiling (perhaps lower when possible)
For the record, here’s the bare weight stats since commencing GSD:
Start 19/04/09 - 180lbs
End of week one: 25/04/09 - 178lbs
End of week two: 03/05/09 - 176lbs
End of week three: 11/05/09 - 176lbs
End of week four: 16/05/09 - 170lbs
End of week five: 22/05/09 - 169lbs
End of week six: 30/05/09 - 168lbs
End of week seven: 06/06/09 - 168lbs
End of week eight: 13/06/09 - 167lbs
[quote]JamesBrawn007 wrote:
GSD - Day 56 - 167lbs (starting weight 180lbs) - total loss to date 13lbs
I’ve downloaded pix on my profile page which hopefully highlight the transformation to date. The first pic is of poorer quality than I would have liked. The two subsequent pix were taken with a flash in daylight so there was no place for the fat to hide. When I didn’t use the flash I looked like I had washboard abs - nice but flattering!
Eight weeks completed with near perfect dietary and training compliance. This week was undoubtably the toughest and I certainly had to work for that 1lb drop.
I introduced whey hydrosylate pulsing for the last 10 days. These shakes replaced the BCAA/creatine meal replacements except when I was on the move and it was easier to consume the BCAA tablets. I also introduced 21g of carbs pre-workout via Surge Workout Fuel for the last two workouts and will continue to use this. Otherwise, carbs were locked down at their usual keto-inducing level.
As stated, the 1lb loss took some work. I’ve trained every other day comprising of two lactate sessions, then a strength session, then repeat. Each has been followed by steady state cardio (outdoor jogging) for 20+mins. On off days I was walking 1 hour at moderate to brisk pace.
Measurements this morning revealed a drop of 1/8ins from my navel (total loss 2-1/8ins). However, my bicep has also dropped again by 1/8ins (total loss 5/8ins). The latter is disappointing especially since I feel my strength has remained constant throughout the programme. However, my overall body comp is good (I’ve given up on my Tanita scales because the readings are not consistent). I’ve noticed a distinct change since using the protein pulsing protocol with improved vascularity in the abdominal area. Whether it’s down to this or just increased fat loss through the diet I can’t say for sure but I’m going to employ this for a longer period to assess it fuller.
Training has been enjoyable, especially the lactate workouts. I’ve designed new programmes involving some hybrid movements taken from T-Nation articles, especially Nick T’s stuff! I’m going to break today during the carb-up since a few aches in the shoulder area have re-surfaced recently. Instead I’ll take an extra day and workout tomorrow while glycogen stores are full for my strength session.
Regarding the carb-up today, macronutrient split so far:
Breakfast
48g PRO
29g FAT
158g CHO
1050 kcals
Oatmeal, blueberries, skimmed milk, egg whites, wholemeal bagels, with minimum low-fat butter, jam and Splenda to taste.
3 hours later - Lunch
84g PRO
16g FAT
173g CHO
1200 Kcals
Spaghetti, chicken breast mince, Weight Watchers pasta sauce, low fat cheese, cooking oil, onion, garlic, 2x Weight Watchers cakes.
Having assessed my progress over the last 8 weeks I believe I now have to modify the programme to make further inroads. I believe the fortnightly carb-ups on GSD are not now an optimum way for me to progress given my BF has significantly dropped. Therefore, I plan to introduce a more moderate carb-up every 7 days, e.g. max 300g CHO clean with one cheat meal (more akin to CT’s Refined Physique Transformation).
I will continue the training pattern, including cardio and NEPA. I will also eliminate 1 meal a day (from 4 to 3) with 3 pulses, to guarantee a 1700-1800kcal ceiling (perhaps lower when possible)
For the record, here’s the bare weight stats since commencing GSD:
Start 19/04/09 - 180lbs
End of week one: 25/04/09 - 178lbs
End of week two: 03/05/09 - 176lbs
End of week three: 11/05/09 - 176lbs
End of week four: 16/05/09 - 170lbs
End of week five: 22/05/09 - 169lbs
End of week six: 30/05/09 - 168lbs
End of week seven: 06/06/09 - 168lbs
End of week eight: 13/06/09 - 167lbs[/quote]
You are lean enough. Time to put on some mass.
Nice job jamesbrawn, that definitely takes a lot of dedication
Today is my first carb up on the GSD…been eating A LOT lol. My strength is noticeable down though 
I feel like a bottomless pit, I’ve already had over 2000 calories in about 3 hours and I’m not full at all
Personally I would begin adding mass at this point like ajweins mentioned but it’s up to you obviously
[quote]pumped340 wrote:
Nice job jamesbrawn, that definitely takes a lot of dedication
Today is my first carb up on the GSD…been eating A LOT lol. My strength is noticeable down though
I feel like a bottomless pit, I’ve already had over 2000 calories in about 3 hours and I’m not full at all
Personally I would begin adding mass at this point like ajweins mentioned but it’s up to you obviously[/quote]
Thanks mate, enjoy the carbing!
[quote]ajweins wrote:
You are lean enough. Time to put on some mass. [/quote]
It’s a fair point mate - but the truth is I want to see how lean I can get without sacraficing lean tissue.
The whole bulk versus cut debate will never be settled but having been up to 185lbs in the past I feel much better with myself currently at 167lbs. The reason? Simple: I looked better fully clothed at 185 but I look better naked at 167! In boxing terms, I’d rather be a sleek super-middleweight than a stodgy cruiserweight.
Sure, my next project will be to get back to the cruiserweight division. But I’m going there with a 6-pack or not at all!
If your a boxer and that is your main priority then I understand your point. If you were trying to get as big and as strong as possible then I would question what you are doing. You have definately achieved your goal of being very lean.
Looking great JB. Hope you’re happy with the fat loss. You’re one dedicated dude! Good luck with the future shredding and keep us posted on your plans/progress.
[quote]phatkins187 wrote:
Looking great JB. Hope you’re happy with the fat loss. You’re one dedicated dude! Good luck with the future shredding and keep us posted on your plans/progress.[/quote]
Cheers Phatkins, appreciate that.
made this today. its a great low carb, high protein dessert.
Hulk Mousse
2/3 cup low fat cottage cheese
1/4 cup low fat ricotta cheese
1 scoop Metabolic Drive (chocolate)
1 ounce 100% cocoa bar (i used ghirardelli)
1/4 cup granulated splenda (the 1/1 measure kind, not packets)
add cottage cheese, ricotta, and Metabolic Drive into food processor (i used a magic bullet). blend until creamy smooth, no lumps. melt chocolate in microwave or on stove and add to mixture.* add 1/4 cup of splenda. blend everything until incorporated. then refrigerate it for about 2 hours or until thickened (mousse consistency).
*it helps if the cottage cheese and ricotta are not super cold so they dont re-solidify the melted chocolate before you can blend it.
this stuff tastes awesome and only 7g of carbs for the whole thing. i split it into 2 servings. it’s pretty rich.
[quote]HulkSmash7 wrote:
made this today. its a great low carb, high protein dessert.
Hulk Mousse
2/3 cup low fat cottage cheese
1/4 cup low fat ricotta cheese
1 scoop Metabolic Drive (chocolate)
1 ounce 100% cocoa bar (i used ghirardelli)
1/4 cup granulated splenda (the 1/1 measure kind, not packets)
add cottage cheese, ricotta, and Metabolic Drive into food processor (i used a magic bullet). blend until creamy smooth, no lumps. melt chocolate in microwave or on stove and add to mixture.* add 1/4 cup of splenda. blend everything until incorporated. then refrigerate it for about 2 hours or until thickened (mousse consistency).
*it helps if the cottage cheese and ricotta are not super cold so they dont re-solidify the melted chocolate before you can blend it.
this stuff tastes awesome and only 7g of carbs for the whole thing. i split it into 2 servings. it’s pretty rich.[/quote]
Sounds delicious Hulk. How’s the progress going aside from the Iron Cheffing?
I tore some tendons in my foot about a month ago and really fell off the wagon, training and eating wise. Started back up cycling last week and it’s been going great. I switched my refeeds to almost all clean carbs and I feel better during and after them.
Maybe once I get into single digit bf % i will up my refeeds and be forced to go dirtier, but I like how it’s workin now. Probably for the next week or 2 I will just be getting back to the body fat I was before I hurt my foot. I’ll keep everyone update. I have some more recipes on the way too.
That BLOWS Hulk, wish you a speedy recovery. Interesting you’re sticking to “clean” carbs. Which particularly do you define as clean? Would you include bagels, pasta, oatmeal, potatoes and other higher GI sources? Or are we talking only fibrous wheat?
Another question for the refeed guys:
Has anyone experimented with two medium refeeds instead of one massive refeed? This is particularly aimed at the 6 day low/keto and 1 day high carb guys.
I’m considering having two per week and doing them on an off day. With a four day split they’d come on Wed/Sat and I’d aim for ~300g CHO each. I realize the hormonal benefits are greater with a larger/above maintenance refeed but in terms of work capacity I would likely benefit in the gym. Thoughts?
[quote]phatkins187 wrote:
Has anyone experimented with two medium refeeds instead of one massive refeed? This is particularly aimed at the 6 day low/keto and 1 day high carb guys.
I’m considering having two per week and doing them on an off day. With a four day split they’d come on Wed/Sat and I’d aim for ~300g CHO each. I realize the hormonal benefits are greater with a larger/above maintenance refeed but in terms of work capacity I would likely benefit in the gym. Thoughts?[/quote]
That’s basically what is outlined in Natural Hormonal Enhancement by Rob Faigin. He recommends putting the carb up at the end of the day and breaking it up into two meals (can’t remember how much CHO he recommends, but 300 sounds like a good starting point.) It’s a pretty good book w/ alot of good info in it.
[quote]jlats wrote:
phatkins187 wrote:
Has anyone experimented with two medium refeeds instead of one massive refeed? This is particularly aimed at the 6 day low/keto and 1 day high carb guys.
I’m considering having two per week and doing them on an off day. With a four day split they’d come on Wed/Sat and I’d aim for ~300g CHO each. I realize the hormonal benefits are greater with a larger/above maintenance refeed but in terms of work capacity I would likely benefit in the gym. Thoughts?
That’s basically what is outlined in Natural Hormonal Enhancement by Rob Faigin. He recommends putting the carb up at the end of the day and breaking it up into two meals (can’t remember how much CHO he recommends, but 300 sounds like a good starting point.) It’s a pretty good book w/ alot of good info in it.[/quote]
Interesting, NHE appears similar to the Anabolic Diet (P+F) with two separate carb loads with much smaller windows. Since I’m following a VLC/VLF PSMF, I’m going to shoot for 400g CHO ample protein tonight as well so I get above maintenance.
[quote]phatkins187 wrote:
That BLOWS Hulk, wish you a speedy recovery. Interesting you’re sticking to “clean” carbs. Which particularly do you define as clean? Would you include bagels, pasta, oatmeal, potatoes and other higher GI sources? Or are we talking only fibrous wheat?
Another question for the refeed guys:
Has anyone experimented with two medium refeeds instead of one massive refeed? This is particularly aimed at the 6 day low/keto and 1 day high carb guys.
I’m considering having two per week and doing them on an off day. With a four day split they’d come on Wed/Sat and I’d aim for ~300g CHO each. I realize the hormonal benefits are greater with a larger/above maintenance refeed but in terms of work capacity I would likely benefit in the gym. Thoughts?[/quote]
Yeah I’m including oatmeal, pasta, sweet potatoes, etc. High GI is fine. I’m just cutting out the refined sugars (fat free ice cream, fat free brownies, candy). My appetite goes nuts on refeed day and I feel much better eating a big ass bowl of oatmeal, rather than ice cream or candy corn.
I say go for it in regards to your 2 smaller refeeds. Let us know how it goes.
One thing I noticed this cycle is I’m much more sensitive to stimulants (caffeine) when I’m glycogen depleted. Anyone else experience this?
GSD Day 63 - 167lbs (starting weight 180lbs)
Today marks my final day on John Berardi’s inspired Get Shredded Diet. Following another tight week in terms of calorie restriction and hard training, my weight has stayed at 167lbs. I have arguably shaved 1/8th off my waist according to measurements but I admit such fine increments are difficult to verify 100%. I’m now having a mini-carb load following 7 days keto, together with a cheat meal this evening.
After breakfast (lovely oatmeal and blueberries!) I noted major vascularity in the abs/intercostal region. Despite this, I still have some love handles to loose as well as flab around the lower abs. Realistically, I have reached my fat loss potential - or fat set point. Further dieting is only now likely to result in loss of lean mass, which is more tolerable at 190lbs but not at 167lbs!
My plan now is to get “Unshredded” via Berardi’s guidelines, which is pretty commonsense stuff about adding things back slowly. I will keep pulsing, and carbs will be generally low for some time given my endomorphic profile.
In terms of training, I’m ending the lactate sessions (which were awesome). Frequency and workouts are based on stuff I’ve picked up from Waterbury/Thibaudeau, which will still include a conditioning element to keep fat gain in check. Further down the road I aim to tap more into Berardi’s G-flux principle by adding some HIIT on off days. A de-load week will occur before the heavier stuff starts. I’m hoping to take 5-7 days off from training because I can’t recall the last time I had any sort of break from the iron. This is going to take some willpower and disipline to do because I’ve become an addict.
I’ve enjoyed posting on this thread and thanks to all who gave feedback and encouragement. My new plans will still involve an element of carb cycling so I’ll be back!
Yea definitely keep us updated with your carb cycling
Personally, the GSD doesn’t seem to be doing as well for me. Strength is basically at a standstill which wouldn’t be bad for a short time except I don’t seem to be losing much, if any, fat even though I’ve lost 5 pounds in 2 weeks.
[quote]pumped340 wrote:
Yea definitely keep us updated with your carb cycling
Personally, the GSD doesn’t seem to be doing as well for me. Strength is basically at a standstill which wouldn’t be bad for a short time except I don’t seem to be losing much, if any, fat even though I’ve lost 5 pounds in 2 weeks.[/quote]
Stick in there mate. 5lbs in 2 weeks is good, especially since you were semi-CKD beforehand. That 5lbs is more likely to be fat.
I weighed in last night using the Tanita and it claimed I was 8.8%BF. Now I think it’s being generous but I’d settle for 10% as being accurate. Trust me, a stall in strength is no big worry. Mine stalled for the entire 9 weeks but it was worth it and I’m really motivated now to get into the strength/hypertrophy mode.
Today was my first strength session (whole body) as part of the transition phase. Went with 21g carbs pre-WO (Surge Workout Fuel); 20g during (glucose) and 30g after (glucose). Using short RIs (30secs) with supersets. Finished with mini-complex for a little metabolic kick. Workout time 52 mins.
I wouldn’t mind the strength stall if I was noticeably losing fat but skinfolds haven’t really gone down and pics don’t look better. I’ll continue through the 5-6 weeks though and see how it goes.