I put on 3-5lbs which typically drops off in two or three days
[quote]Darkane wrote:
When yu guys do great big cheats like that how much water do you put on? And how long until the water is gone?[/quote]
I meant to weigh myself that night or the next morning and monitor the progress but I was honestly hurting to much I couldn’t do it. I’d GUESS 5+ lbs for that and 2 days later afer getting back on the low carbs, doing cardio, and flushing my body with water I felt I had dropped all the bloat but was still very “full”.
for what reason do you guys get cheat meals? like stalled progress or you ask to work one in or something?
…given it’ll be different whether you’re dieting or gain for LBM
I assume everyone here has been eating quite a bite of top round. If so, how is everyone flavoring it up? I have approx two spice/condiment creations and after 24 weeks of this, need something new.
[quote]MAF14 wrote:
for what reason do you guys get cheat meals? like stalled progress or you ask to work one in or something?
…given it’ll be different whether you’re dieting or gain for LBM[/quote]
I thought I replied to this earlier but while dieting down at least the idea was to squash cravings and give the metabolism a boost(it goes into hyperdrive lol.
[quote]yonkeyschnitzel wrote:
I assume everyone here has been eating quite a bite of top round. If so, how is everyone flavoring it up? I have approx two spice/condiment creations and after 24 weeks of this, need something new. [/quote]
I only have it once a day. Grilled with just salt/pepper/garlic powder.
I try to get a good variety of meat so I dont get bored. Week 20 for me and i am still happy with my food. Its really not that much different than how I was eating before. Just no condiments. That was a hard adjustment. I really miss BBQ sauce.
Ground turkey
Chicken
Top Round
Grilled Tilapia or Canned Tuna
Protein powder
[quote]beaul wrote:
[quote]yonkeyschnitzel wrote:
I assume everyone here has been eating quite a bite of top round. If so, how is everyone flavoring it up? I have approx two spice/condiment creations and after 24 weeks of this, need something new. [/quote]
I only have it once a day. Grilled with just salt/pepper/garlic powder[/quote]
one of my staples has been dehydrated ginger, some soy sauce, red pepper - marinate and grill. Another is ancho chile spice, paprika, chile powder, salt, and cayenne. Looking for something different.
[quote]MAF14 wrote:
for what reason do you guys get cheat meals? like stalled progress or you ask to work one in or something?[/quote]
not to sound like a dick, but I bet changing your avatar could only help your chances…
EDIT - you know, self-actualization and all that…
[quote]yonkeyschnitzel wrote:
[quote]beaul wrote:
[quote]yonkeyschnitzel wrote:
I assume everyone here has been eating quite a bite of top round. If so, how is everyone flavoring it up? I have approx two spice/condiment creations and after 24 weeks of this, need something new. [/quote]
I only have it once a day. Grilled with just salt/pepper/garlic powder[/quote]
one of my staples has been dehydrated ginger, some soy sauce, red pepper - marinate and grill. Another is ancho chile spice, paprika, chile powder, salt, and cayenne. Looking for something different.[/quote]
hmm other than whats already been said you can try lime-juice. a lot of mexican dishes use lime to season beef and the acidity will make it a little more tender if you give it time to marinate
EDIT: one ounce of top round is 10 grams protein. is that what you guys are going by?
[quote]Scott M wrote:
[quote]MAF14 wrote:
for what reason do you guys get cheat meals? like stalled progress or you ask to work one in or something?
…given it’ll be different whether you’re dieting or gain for LBM[/quote]
I thought I replied to this earlier but while dieting down at least the idea was to squash cravings and give the metabolism a boost(it goes into hyperdrive lol. [/quote]
ahhh ok just making sure… wasnt really sure if shelby’s reasoning was different or whatever.
where are you around in MD? i go to school at Towson (right outside Baltimore) but the gym there is quite terrible. i think i need to find a new one for next year
I’ll shoot you a PM
Yeah I use nutritiondata for all the protein/carb sources since Shelby recommended it. 10 g/oz for lean top round
I just have my top round grilled, I’ve never liked messing around with steak. Chicken however I cover in herbs and spices. I have the kitchen at work do me different things with it. They are working on a low carb Thai green curry for me at the moment, basically Thai paste, lemon juice, a bit of salt and fresh corriander as a marinade. I cant wait.
Cheat meals are used two ways, one as a massive kick in a balls for your metabolism. After weeks of calorie restriction, your body gets used to the smaller amount of cals, so downregulates somewhat to compensate for the lack of nutrients. When you get a cheat meal, it realises that its not in need of entering starvation mode so ramps back up.
After my last cheat meal I went from 183 to 187, I was 186 this morning, had a low and medium carb day in between. I reckon i’ll be back down to 183 by Sunday morning. I don’t feel as bloated at the moment, but looking forward to the upper body pump i’ll get tonight. I was vascular as hell yesterday. Shelby estimates that i’m very close to 10% at the moment, so i’ll say i’m about 11-12%. My surgery is 2.5 weeks, so might squeek under 12 before then. I might have my bodyfat taken the day before the operation.
Refeeds (in the form of cheat meals, high carb days, etc.) also help ward off catabolism when you’re getting flat / depleted after a long run of low carb / low calorie days.
[quote]sidewalkdances wrote:
I just have my top round grilled, I’ve never liked messing around with steak. Chicken however I cover in herbs and spices. I have the kitchen at work do me different things with it. They are working on a low carb Thai green curry for me at the moment, basically Thai paste, lemon juice, a bit of salt and fresh corriander as a marinade. I cant wait.
Cheat meals are used two ways, one as a massive kick in a balls for your metabolism. After weeks of calorie restriction, your body gets used to the smaller amount of cals, so downregulates somewhat to compensate for the lack of nutrients. When you get a cheat meal, it realises that its not in need of entering starvation mode so ramps back up.
After my last cheat meal I went from 183 to 187, I was 186 this morning, had a low and medium carb day in between. I reckon i’ll be back down to 183 by Sunday morning. I don’t feel as bloated at the moment, but looking forward to the upper body pump i’ll get tonight. I was vascular as hell yesterday. Shelby estimates that i’m very close to 10% at the moment, so i’ll say i’m about 11-12%. My surgery is 2.5 weeks, so might squeek under 12 before then. I might have my bodyfat taken the day before the operation. [/quote]
Do you figure you’re carrying moremuscle his time around in the mid 180s than last cut? Any estimate to how much?
Hey fellas, Ill be following along in this thread, starting my diet with Shelby on Monday.
Starting off at a weight of 227 and pretty high bodyfat…maybe just over 20%. Giving myelf about 4 months to get down to 190 and then evaluate where I go from there.
Im in the same position as sidewalkdances as i’ll be having surgery in just under ten weeks
[quote]sidewalkdances wrote:
I just have my top round grilled, I’ve never liked messing around with steak. Chicken however I cover in herbs and spices. I have the kitchen at work do me different things with it. They are working on a low carb Thai green curry for me at the moment, basically Thai paste, lemon juice, a bit of salt and fresh corriander as a marinade. I cant wait.
Cheat meals are used two ways, one as a massive kick in a balls for your metabolism. After weeks of calorie restriction, your body gets used to the smaller amount of cals, so downregulates somewhat to compensate for the lack of nutrients. When you get a cheat meal, it realises that its not in need of entering starvation mode so ramps back up.
After my last cheat meal I went from 183 to 187, I was 186 this morning, had a low and medium carb day in between. I reckon i’ll be back down to 183 by Sunday morning. I don’t feel as bloated at the moment, but looking forward to the upper body pump i’ll get tonight. I was vascular as hell yesterday. Shelby estimates that i’m very close to 10% at the moment, so i’ll say i’m about 11-12%. My surgery is 2.5 weeks, so might squeek under 12 before then. I might have my bodyfat taken the day before the operation. [/quote]
Where do you buy top round in the UK and is it called something different here? I cant find any anywhere!
Darkane - I estimate arond 5-7lbs more muscle than I had in December. I can see bottom abs when I move my loose skin out of the way, which I didnt have before and I also have veins in my upper abs, as well as more prominent veins on forearms, shoulders etc. My legs aren’t as defined as last time though, which is v. strange indeed! My upper back is also much more defined. I’m happy over all though as even now, i’m 4lbs heavier than my lightest last time and much leaner. Shelby estimated “close to 10%” last update. I’ll post some pictures up when I’m at home.
drico - Top round is rump steak over here. Sirloin is a little fatty. Rump is your best bet. Supermarkets and butchers carry it. I get mine from the butcher as I get my meat at trade prices (I have a second job in a bar, and use their account to get my chicken and steak - I pay £22.50 for 5kg of chicken breast and just get a huge slice off a rump, usually 750g/1kg steak)
Dropped back into the 184’s over the weekend, with a 184.6 and a 184.8 this AM, two low carb days. I would hope to hit 181 by the time I have my surgery in two weeks, as i’m still a little ‘full’ from the cheat meal. No bad thing at all really. Just be nice to have the conditioning back when i’m depleted down. I’d love to see how I look after some fluid manipulations.
Week 11 of the diet, both times has been the hardest of them all. Real time to dig in, mental battle stuff. I have weeks 12 and 13 left to roll before my surgery, so this week is my ‘531’ week on my training program. I plan on just having some fun in the final week, do some exercises I havent done for a while, maybe use my new bench shirt if it arrives on time, and just have some gruelling sessions without a real plan as such.
sidewalk, how tall are you?
@sidewalkdances - I may have missed this, but how have your strength been with 5/3/1 while on diet? Have you considered signing up for the strength program that Shelby also plans?
so i MAY have a cheat meal coming up at the end of this week depending on my update this saturday. im not really sure what the restrictions are (i think darkane’s cheat was something like a ‘normal dinner’ and sidewalk’s was a 1-hour feast)… regardless of the restrictions i want to milk it for all its worth.
got any ideas on what i should have?
i was thinking chinese buffet (if it’s a splurge) or a really good fatty meat product like steak/ribs/pork shoulder (if its more like Darkanes)…