quick question, what kind of dress or other have you guys been using to top salads, good idea jpbear ill try that out
[quote]RoadWarrior wrote:
During the Low Carb week, you said green vegetables are ok. Does this include celery (nothing on it) sticks? I found these to be helpful as a snack.[/quote]
Yes, that’s fine.
[quote]InCorporeSano wrote:
Hope everybody’s doing well on Day 1 here…
I’m confused about ‘net carbs’ and sugar alcohols-- a friend at work had a low-carb bar at lunch today and I wondered if something like that was acceptable and if so, how to calculate the amount of carbs. If the label said it had 16 grams of carbohydrate but 13 of those were sugar alcohols, is it really just 3g carbs? Were I to eat one of those (I didn’t), how much would it add to my daily carb count? [/quote]
Don’t consume them; net carbs are largely a scam (i.e. all carbs need be counted unless it’s fiber).
Joel
First day when superbly, way better than I expected actually. It’s pretty hard to respect the carbs limitations though, especially since there are some in almonds…
I tried the “cardio” fasted this morning. I could not finish it due to naseau. I think I will have to do it in the evening instead. Also, would it be ok to split up the cardio into two sessions with half in morning and half at night (counted as one session)?
Did my first round of Cardio tonight. Started off doing 3.0-4.0mph for 2 mins. My High end was 7.0-8.0mph for 2 mins. At first I thought that it would be too easy, but by the time got to the 12 minute mark, My ass was beat!
Although I did complete the entire 20 minute session! Came Home, and had a 2 scoops of Choco Metabolic Drive, and 1 scoop of Ground Flaxseeds(10gF 6g Fiber) Good Stuff!!!
By the way, it hasn’t been mentioned anywhere, but I think Water consumption should be highlighted as well, especially this week with all the low carb stuff, the extra water will help to process all the protein that were ingesting!
First day went fine for me too… Not hard after yesterday… I’ve opted for not counting calories at this point… As long as the scale/tape measure moves down I’ll continue… it’s simpler then over focusing on my intake…
Joel, I hope you’re right about CW’s summer program! The first day was very difficult with the restrictions. If it weren’t for Spike, I definitely would not have made it through the workout. I did the morning cardio, and now that I’m getting some food down again I should be able to get another one in.
Here’s what I’ve had today:
Breakfast - Egg whites, cheddar, and red peppers
Snack - Metabolic Drive! and an ounce of peanuts
Lunch - 99% lean chicken breast, walnuts
Snack - A pair of chicken sausage links, a few more egg whites, and some fish oil to round out the fat
Dunno what I’ll be doing for dinner, maybe a couple of bunless cheeseburgers and broccoli; I’ll have some more whey protein before bed.
All in all, very easy first day diet-wise, although the effects of the diet in the weight room were very apparent. Fortunately, the next lifting day of CW’s program doesn’t look as bad. I’ve been away, so I’ve gotta hit the store to get some more meat and greens. I’ve got a bunch of grapes and oranges left over from last week…hopefully I can pass them off so they don’t go to waste.
I still find it hard not to bracket a low carb shake before and after a weight workout. If they are low carb is it OK on this diet?
I had planned to do weight workouts on Monday - Wednesday - Friday and the Cardio on Tuesday - Thursday - Saturday. Is this a poor choice?
[quote]tbeach wrote:
I still find it hard not to bracket a low carb shake before and after a weight workout. If they are low carb is it OK on this diet?
I had planned to do weight workouts on Monday - Wednesday - Friday and the Cardio on Tuesday - Thursday - Saturday. Is this a poor choice?[/quote]
Revisit the CD Specifics regarding Joel’s recommendations for Cardio and days to perform it.
It just occurred to me that the cardio prescription was described in relation to the main part of this diet. For this preliminary week especially, how should we be planning the cardio sessions? Would it be best to do all three or four on monday and tuesday, or should we still be saving the last one for the weekend?
For a good dressing, try a mustard vinagrette:
Couple Tbsp mustard (you can use, yellow, dijon, brown/deli, or a combination)
Splash of vinegar
Olive oil
Season to taste(salt, pepper, garlic powder, whatever)
Mix all this with a whisker until you get a smooth consistency. You need a little more oil than mustard to get it right.
This works great on salmon as well.
(when you get to use carbs again you can add a couple drops of honey).
Guys-
Please be careful when siting specific aspects of the diet and exercise plan. If you have a truly specific question you should email Joel.
Not to be a hall monitor, this is just a friendly reminder.
I’ll admit that I originally thought of doing Chad’s WSP, but once I saw it I immediately knew that, given my current work capacity, it would be too much to handle on a strict low-carb diet. I chose to do Meltdown, which is pretty damn hard in itself, but the volume and intensity are lower than WSP. I mention this for the benefit of those who may be thinking that doing the WSP was not the right choice - don’t worry, I’m a wuss myself, so you’ll be in the company of another wuss. Keep in mind we also have to suffer through Joel’s HIIT routine, which, IMO, is tougher than the one Chad recommended in WSP.
For those worried about losing strength on something like Meltdown, today I did a max effort military press before doing Meltdown. It was very tough, but still easier than WSP. I also incorporate kettlebell work into my HIIT routine, which also helps preserve strength. If interested, send me a PM and I’ll give you the specifics (only because I don’t want to give away any info on Joel’s CD program, otherwise I would post it here).
[quote]eengrms76 wrote:
Guys-
Please be careful when siting specific aspects of the diet and exercise plan. If you have a truly specific question you should email Joel.
Not to be a hall monitor, this is just a friendly reminder.[/quote]
I think this might be partially directed at me, but I’m be deliberately vague in all of my posts. No one else should be able to deduce any real information, but for those of you in the program it should be clear what I’m talking about. If I ask a question here it’s because it’s not specific to me and I think everyone can benefit from the answer.
The total calories per the spread sheet seemed pretty low to me. At 210 and 16% bf, it had me at 1940 cals… which I hit before my last meal was done.
However, following the principals Joel laid out, I finished up at around 2400 cals.
Joel, I assume that following the principals is more important than sticking to your spreadsheet calories, since the latter wasn’t really emphasized. Would this be correct?
Cause I don’t see myself eating 1940 cals a day for the next 6 days. And doing cardio and weight training. Not gonna happen.
[quote]wfifer wrote:
It just occurred to me that the cardio prescription was described in relation to the main part of this diet. For this preliminary week especially, how should we be planning the cardio sessions? Would it be best to do all three or four on monday and tuesday, or should we still be saving the last one for the weekend?[/quote]
Timing is not as important at this point. Just be sure to cover the prescribed amount of sessions per week.
[quote]futuredave wrote:
The total calories per the spread sheet seemed pretty low to me. At 210 and 16% bf, it had me at 1940 cals… which I hit before my last meal was done.
However, following the principals Joel laid out, I finished up at around 2400 cals.
Joel, I assume that following the principals is more important than sticking to your spreadsheet calories, since the latter wasn’t really emphasized. Would this be correct?
Cause I don’t see myself eating 1940 cals a day for the next 6 days. And doing cardio and weight training. Not gonna happen.[/quote]
The spreadsheet provides a starting point to adjust from. If from experience you want to consume more at this point, that’s fine. We can make further adjustments based on progress if necessary.
[quote]wfifer wrote:
I think this might be partially directed at me, but I’m be deliberately vague in all of my posts. No one else should be able to deduce any real information, but for those of you in the program it should be clear what I’m talking about. If I ask a question here it’s because it’s not specific to me and I think everyone can benefit from the answer. [/quote]
It wasn’t really directed at anyone specific, as that’s not my place to do that. It was really just a reminder for all as I started to hear more specifics in the posts. I agree with you that to an outsider it would probably still seem vague.
Thanks for the constructive response regardless… 
How is day two treating you?
[quote]Joel Marion wrote:
The spreadsheet provides a starting point to adjust from. If from experience you want to consume more at this point, that’s fine. We can make further adjustments based on progress if necessary.[/quote]
The key to the spreadsheet I found is that you really need an accurate representation of your Bodyfat. This can throw off the numbers considerably if you’re wrong.
edited by request