[quote]sifuinkorea wrote:
And what about creatine? Do you notice if that stuff works without the carbs?
[/quote]
Conventional wisdom is that carbohydrates are required for the insulin spike to help with uptake of creatine into muscle cells.
However, there was a 1999 study (and there may be more, I just haven’t looked too much) that concluded that creatine uptake is dependent on sodium, not carbohydrate.
We should probably browse some of Barr’s articles on creatine to see if he addresses this.
Well I just had the best workout I’ve had in a while. I have definently noticed a size increase in my arms. Must be from all the eggs.
I also did about 40 minutes of cardio today; 10min on the elliptical for warmup, then my workout, then 15min on the stair climber, and finished up with 15min of low intensity on the bike.
I wish I could run, but about two weeks ago I did a long distance run of 3 miles and I developed a blister on the side of my foot. Then a calis (that really hard skin) grew over it. And it has been hurting like hell ever since. So I can’t run unfortunately, thats why I made up for it with all those machines above.
I’ve also been taking 30-40sec between sets for rest. I notice a way bigger pump from doing it this way, plus it will get you in better shape then taking long periods of time between sets.
I just got “Muscle Revolution”, and I plan on reading through that. I also got done with “The Wild Physique” by Vince Gironda… I’ll give a review of that later on. I tried out some of his exercises he lists in the book today, not so sure about one of them. But more info on that later.
-Biz
Pslave…
Mindfucking refers to not only the cravings but to the whole getting weaker-feeling tired-and down right wanna quit thing during the transition. But you sem to have discipline and have completed a low carb before, so you’re good.
Diet sodas… What is the deal with these treasures? I love diet coke and drink up to 4 cans a day depending on what I am doing.
I’ve heard that they triack your body into thinking there is sugar there… that they make your body store fat… and who knows what else.
Bottom line… if I go over 5 cans in a day and don’t drink enough water I will get a headache. But I notice no other side effects.
Supplements… Most guys here take some sort of protein powder. I can’t stomach those things and have never been able to. I take only a calcium/magnesium/potassium supp because I sweat so much that I lose my salts - but this has nothing to do with diet. I just eat, basically.
I think I may try this creatine thing after we research how it reacts without carbs - or I can just take it and that can be our research. I’m just not wanting to gain any weight right now so we’ll see.
Keep you posted.
SK
SAT:
rest day again - i needed it.
Food:
coffee w/cream
6 scrambled eggs in butter and olive oil
cheese
then I got a hankering for beer later on…
5 beers
so it led to a “carb up”…
6 slices of pizza
ice cream
some twix bars for good measure
so then, as usually does from the sugar load, I go into a coma and pass out. But it was already night time so I woke up this morning feeling awesome. Total calories were down yesterday so we’ll see where this takes me in the clean and jerk later today!
SK
Heres the breakdown for today:
Fat: 141.3g----------------------- 56%
Protein: 204.4g------------------- 36%
Carbs: 33.8g(15.3g from fiber)— 8%
Calories: 2283kcal
Today was a perfect workout and perfect eating.
-Biz
[quote]sifuinkorea wrote:
realpeanutbutter wrote:
sifuinkorea wrote:
realpeanutbutter wrote:
Man I love you guys. So disciplined and hardcore, but tweaky too.
So now that you guys are way the hell over here who will post on the AD thread? hmm. It’s ok me and trib will keep it up.
Good work on the spinach consumption boys. Spinach is for bad mothers.
You should let us all in on what your schedules are? Or is it just by ‘feel’?
I’m basically in the same boat as you guys but I call it PN or AD, depending on my company. Right now my loads are few and far between. I’ve got one day of food orgy coming up on the 12th.
After that it’s Low CHO till the 24th. then begin low CHO again on the 1st. There will likely be days between the 26 and 1st were I adhere to ‘animals only’ but I don’t plan to keep it too tight.
Also, SIFU how is the seafood in korea? easy and cheap? watch out for alcohol because alcohol itself is a type of sugar known as a sugar alcohol. It is metabolized in the same fashion as regular sugar and for most low CHO scientists counts as a sugar CHO. Shitty i know. Get a blood sugar checker (like for diabetics) and check your Bl-S after a few glasses, you will see an unfortunate rise.
Oh yeah, and get an avatar SIFU. The internet is full of soft porn.
have fun guys. I love feta cheese…
-chris
Thanks for in info, Chris.
Seafood is quite cheap and abundant here, but the real prize are the local BBQ’s dubbed “Galbi bars”. They’re kinda like a Mongolian BBQ joint except that you order a bunch of raw meat and cook it at your table on a fixed grill. If you’re lucky, you’re near one that is all-you-can-eat with lots of raw meat and veges you serve yourself and bring 'em back to cook them.
I know about the alcohol thing but I like to drink. Sometimes I go dry but most days I have a fixer upper at days end. I never get shit-housed though.
Everything I do is by feel with a large part coming from where my day takes me. I very disciplined in my macros but very undisciplined in my weighing and portions so low carb yes, but who knows about calories or percentages. I never plan a carb up, or what for me is only a last meal of the day carb intense serving - I just eat a carb bout when I feel like it and it’s been at least two weeks from my last one. Sometimes I go a whole month, sometimes only 10 days or so.
What does an average day look like for you?
SK
Oh… my… god… (said in paris hilton voice)
I LOVE KOREAN BBQ!!!
in japan they call it yakiniku and it’s about the best idea in the world… ever. BBQ your own tasty treats… at the table!!!
Hot pot is just about as good. That must be awsome. We have a couple great korean BBQ places here in calgary (lots of asian immigrants, thank god).
A typical day for me starts off with eggs, scrambled with various veggies, notably:
Spinach
grape tomato
onion
pepper
chopped up brussel sprouts (gotta try it to believe it)
mushroom (and garlic, I smell wonderful)
olives (eggs ah la greco)
and often other shit like escargots (awesome little low CHO fellas), sardines and usually cheese, feta and havvarti are favorites.
Then meal 2 is usually steak and some kind of spinach salad or brussel sprouts (live for these, I get my own whole bowl at thanksgiving) or some other vegetable deal.
meals 3 and 4 are variations of 1 and 2. snacks are cheese and diet sodas with creatine in them. But the sodas are soon to go because I’m starting HCl therapy. I’m on six pills so far, I’m obviously a newb at digestion.
I eat a ton of eggs basically and cows. Occasionally I’ll hit up some swine for variation, but beef has better vitamins. Buffalo is good here too, elk if i can get it at the market. Salmon fillet when I’m feeling rich.
how’s your progress going even though you’re drinking? noticing major changes? especially fat levels? You should be hella lean with your cycles.
Did you ever think of spot loading now that you’re obviously ffa adapted? By spot lading I mean eating one CHO meal every four days post training? I works wonders for adapted guys trying to gain mass. Do it for about 2 months and then head back to longer cycles.
BTW, what the hell are you doing in korea? teaching?
If it had parents, eat it.
-chris
Chris,
I tend to be on the fat side. I usually have no eating discipline besides the macros but just recently found some discipline and took to the orthodox again. I’m about 235 seeing the top of my abs but I carry my fat in my trunk and thighs. I’m a former powerlifter so my strength is good.
The only progress I make at this point is in cardio and leaning out from time to time. Sometimes I take a month and get crazy hardcore with my diet and lean out to about 215-220 real vascular looking. I’m looking to preformance right now as I’m going to selection in JAN.
I’m stationed in Korea with the US Army. I instruct hand to hand combat here.
SK[/quote]
235 and seeing the top two is good. You should stay hardcore for two months and see them all. Then if you keep it there for a bit your body will retain that as your set point and gaining fat back will be harder. Your body is all about preventing change, both fat loss and gain. With a consistent diet your body will prefer to be at whatever weight you are at rather than storing. Homeostasis is a great tool. I find once I get lean I stay lean even if i eat more CHO.
As for the HCl (hydrocloric acid, digestive enzyme) it is reduced by the CO2 in the soda. HCl is what helps you digest protein. Digesting protein is what mkaes your muscles grow. The better you are at digesting protein the easier it is to grow. Poliquin talks about it in his second latest interview called “a question of strength.”
Turns out im a newb at digetion because I’m on the max dose without any reaction. But if i take the max dose for a bit the I should be better at it soon. eventually your body gets used to doing its own acid again and you don’t need the HCl pills.
You guys should all try it. see how good you are a digesting stuff.
And you are a hand to hand instructor? awesome dude. What do you train in? I’ve been doing BJJ and thai boxing for 5 years. wrestling and stick/knife for the last one. Who did you train with? ever train with or hear of Gabe Suarez? do much hand-to-arm drills? I love those.
have fun
-chris
[quote]PSlave wrote:
sifuinkorea wrote:
And what about creatine? Do you notice if that stuff works without the carbs?
Conventional wisdom is that carbohydrates are required for the insulin spike to help with uptake of creatine into muscle cells.
However, there was a 1999 study (and there may be more, I just haven’t looked too much) that concluded that creatine uptake is dependent on sodium, not carbohydrate.
We should probably browse some of Barr’s articles on creatine to see if he addresses this.
[/quote]
Holy shit.
You guys should all hit up some creatine. It’s cheaper than fist in the ass and tastes better, but not much.
Creatine is absorbed without a CHO spike. In fact it is absorbed best by true meat eaters (that’s us, JIC you were wondering). Just drink it with a ton of water, sugar free juice/soda or protein. Creatine really can help your performance in the gym. Helps keep water in muscles to create that hydrostatic pressure that muscle glycogen, CHO loading, gives you.
None of us really need protein powder I don’t think. we easily get enough in meat and cheese.
As for sodas, who knows. I know i use the ones that are splenda/sucralose based because they are more natural than aspartame as far as my research tells me. I avoid them at all costs (all soda) if im not leaning out. And even then I only use them for the first 20 days till CHO cravings are gone.
I would keep them at a minimum for most times in your life. I use the bubbles because they make me feel full and bloated, therefore less hungry.
Long and short: eat creatine, watch the sodas, don’t pet a burning dog.
-chris
what a day, what a day… so heres what happened. I consumed 3400 calories of protein and fat by 3:00. Then I went and played football with my friends.
After football, I came home. My mom said that she was going to be getting chinese. So I was like “Ok, Ill use that as my carb meal.” Well I thought that wasn’t going to be enough carbs for my carb meal. So I had a bowl of cereal… HUGE MISTAKE.
I ate that cereal and the cravings hit me (that bowl turned into another bowl). I then went on to eat my chinese dinner, 3 of these very chocolatey cookies that my mom in her infinite wisdom decided to make, 1 blueberry muffin (more if there had been more), about 40 whole grain wheat thins with some seafood dip on them, 1 banana, 1 orange, and about 1 cup of grapes, oh also about 5 glasses of milk…
Now that I look at it all it doesnt seem that bad. But I had to have taken in atleast 6000 calories today, and my stomach feels like I stuffed a buffalo in it… anyway, so thats how my carb meal went, lol.
So I just filled out this thing on another site, and it made me realize that I may not be taking in enough calories per day for losing weight and keeping muscle mass. Heres what it said:
Your bodyweight is 91 kilograms.
Step 1 - BMR Based On Weight
For Men: 1 x 91 Kg x 24 = 2177
Step 2 - BMR With Bodyfat Percentage Calculation
Taking your bodyfat percentage into account, your adjusted BMR is 2177 calories per day. This is equal to 91 calories per hour.
Step 3 - Total Daily Calories Burned
Now, assuming that I’m taking in about 2100kcal a day, and then 3200 on other days, this means that my body may be going into starvation mode on days that I don’t eat enough.
So what do you all think? Should I make sure I’m taking in about 3000kcal a day for losing weight? I would definently never get hungry anymore. And then if I’m upping my cardio a bit also, that might be exactly what I need. What are your opinions?
Sifuinkorea,
You had written this in the AD thread-
"Ths leads me to the last idea of the day: Once I tried a cyclical diet based on low carb… one day of high fat followed by one of low to moderate. Always low carb and mod/high protein.
You tend to feel weak at times and performance drops off somewhat but you burn bodyfat like a furnace. If anyone wants to try it, for even a week, I’d like to hear of your results. Once you’ve turned over to a fat burner is the best time to implement this cycle - two weeks is a good goal. Ask if you’d like an example. "
I think I’d like to give this a try.
I’ve been on the AD since September 13th (3 months) and I train or play tennis at least 6 days a week. I’m 70" and 87.5kg (192.5 lbs) and around 10-12% bf. When I started the AD I was 84.5kg and got down to 82kg carb-depleted. So far I’m quite happy with the overall results. I feel better, have plenty of strength, and have added lean mass.
My only disappointment is that I haven’t really lost that much fat, just a touch of love handles that could probably be attributed to the bigger lower back and obliques from all the deadlifts and squats I’ve been doing. I’ve gained 3 kg (6.6lbs) and it is probably muscle, it sure doesn’t look like I’ve added any fat.
I broke my hand and my training for 2 months was super-squats and now TBT always starting with DL or squats. Since my legs were always so sore from tennis, I never really did too much with the wheels before and I’ve seen great newby gains.
I may lost a lot of fat from the glute/ham/quad area where the muscles are more pronounced and maybe the AD has done more than I think… oh well, just a little history and maybe why I have been gaining weight when theoretically I should be maintaining. The scale doesn’t bother me, but I’m not as “ripped” as I’d like to be.
I don’t weigh and measure everything anymore, but guesstimate I’m eating 16-18x a day with macros pretty close to the AD. My carb ups (Saturday and Sunday morn) tend to be fairly weak and I rarely get in over 500g of carbs.
I haven’t made any adjustments to the AD for the moment, but was going to do something during Jan & Feb. Since I’m planning on modifying anyway, I’d love to try out your idea. It sounds more fun than just slashing 1000 calories a day from my diet. You said that your CKD could leave you feeling weak, but I have to think I’d be pretty weak on 2000-2400 cals a day anyway. So that’s not really a problem. My goal would be to strip away the last bit of fat.
Do you think I would be a good canditate to try a couple of weeks?
[quote]Bizmark wrote:
what a day, what a day… so heres what happened. I consumed 3400 calories of protein and fat by 3:00. Then I went and played football with my friends.
After football, I came home. My mom said that she was going to be getting chinese. So I was like “Ok, Ill use that as my carb meal.” Well I thought that wasn’t going to be enough carbs for my carb meal. So I had a bowl of cereal… HUGE MISTAKE.
I ate that cereal and the cravings hit me (that bowl turned into another bowl). I then went on to eat my chinese dinner, 3 of these very chocolatey cookies that my mom in her infinite wisdom decided to make, 1 blueberry muffin (more if there had been more), about 40 whole grain wheat thins with some seafood dip on them, 1 banana, 1 orange, and about 1 cup of grapes, oh also about 5 glasses of milk…
Now that I look at it all it doesnt seem that bad. But I had to have taken in atleast 6000 calories today, and my stomach feels like I stuffed a buffalo in it… anyway, so thats how my carb meal went, lol.[/quote]
Who cares dude. when was your last one. fuk ages i bet. good for all these reasons:
-leptin reset, hit up some intense cardio the next 2 days and lose some serious fatski
-your Gi tract is probably piss poor at digesting food by this point in your life let alone CHO which you have selected as an unstable resource to your system. Your body thinks CHO is scarce as fuk and regenerate less enzymes and other digestive factors to deal with it. you will likely shit half of it out.
-you’ve had your fill. shot your load. you’re good till next time.
Hormones are good now too so get lots of sleep
You should have seen how many bowls of cereal I just ploished off. CHO UP KIDDIES weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee!
-chris
TigerJim…
All of that looks great. I would first recommend that you drop some daily calories off of your AD before attempting this extreme variation. Or not, it doesn’t matter, save for your strength. The thing is my discipline is better when everything is monitored, ie, macros, calories, # of meals, etc. I tend to eat strictly within the macro-parameters of a low carb diet, but go as crazy as I feel on the calories. It’s just easier for my personality to eat no fat and all protein half the day rather than eating a reduced calorie diet of the same structure. Besides, I have had success with it.
Simply, cycling fat has you eating low carb all the time - under 30g a day, while eating constant protein and varying feedings of fat.
One option is to eat no fat after 3 or 4 pm. Another is to eat it every other meal (assuming your not eating 16 meals a day). A third can be to eat fat every other day - seeing one day with only protein followed by a normal high fat/mod protein day. Whichever method you use to vary fat (in effect drop calories) make sure you’re eating enough greens.
And the beauty of it is… if you ever really feel like shit, or weak, or lightheaded, just eat some fat. As long as you don’t gorge on 10,000 cals, you’re good - still in the parameters of low carb eating and maybe even shocked the body into releasing some additional bodyfat. I use a diet like this when I get sent for schooling, as the food is usually regimented and I need to stay alert.
I once went for 30 days on low carb/low-mod fat/high protein diet with negligible muscle loss but a ton of bodyfat loss. My strength and performance was down, somewhat due to the non-physical environment of the course, but it came back in a flash - like 4 days after eating and training again.
Try it, tweak it, stay motivated - it’ll work for you. Think, “sausage and eggs for breakfast, leaner beef for lunch, and chicken breasts for dinner.”
SK
SUN looked like this:
Coffee - I ran out of fucking cream! this can’t be a good day now, I’m thinking.
triple whopper w/cheese sans the bun.
12oz tuna w/mayo
bag of walnuts
Gym:
warm up and practice as usual…
hit lots of doubles with max percentage cleans - worked on hip drive.
heavy deadlifts:225x5, 265x5, 315x5, 365x3, 365x3, 365x3, 385x2, 315x5… used a clean grip so no reverse palms - surprisingly, my grip did not fail.
bench press and (pull ups): 225lb and bodyweight for 5 max attempts: 15(12), 13(12), 9(10), 8(9), 6(9). rested for a minute or two between supersets.
MON:
coffee w/cream (thank god)
tuna w/mayo
5 sausage links
bag of pistachios
1/4lb of mozzarella
work:
tabata intervals:
squat, push up, pull up, sit up for 8 intervals of 20sec on/10sec off - straight through.
TUE:
coffee w/cream
tuna (again)
dinner is yet to come, but i’m planning on eggs and sausages
work:
50 burpees
50 box jumps
50 walking lunges
50 4 ct. mountain climbers
50 squats
50 jumping pull ups
50 35lb DB swings
50 40lb DB presses
50 knees to elbows
50 dips
storm through for time (a smoker!)
I seriously considering cycling my fats beginning tomorrow. I have a long flight back to the states on FRI and am going to try to tweak a balance between cycled fats and high performance. Last time, I lost bodyfat so quickly that my run times improved while my lifts and loaded exercises decreased. If only I could stop drinking wine…
SK
A poem:
Carb ups are
like a game,
How many milk products
can I ingest,
Before my poop’s aflame.
thank you. RIP one box of reeses pieces cereal, pizza, grandma’s crepes, eggnog chai latte, 2 crave cup cakes, other misc treats.
-chris
Getting in some cross fit stuff eh? Don’t worry I won’t tell. I do it to. Ever tried grace? my fave.
-chris
[quote]sifuinkorea wrote:
SUN looked like this:
Coffee - I ran out of fucking cream! this can’t be a good day now, I’m thinking.
triple whopper w/cheese sans the bun.
12oz tuna w/mayo
bag of walnuts
Gym:
warm up and practice as usual…
hit lots of doubles with max percentage cleans - worked on hip drive.
heavy deadlifts:225x5, 265x5, 315x5, 365x3, 365x3, 365x3, 385x2, 315x5… used a clean grip so no reverse palms - surprisingly, my grip did not fail.
bench press and (pull ups): 225lb and bodyweight for 5 max attempts: 15(12), 13(12), 9(10), 8(9), 6(9). rested for a minute or two between supersets.
MON:
coffee w/cream (thank god)
tuna w/mayo
5 sausage links
bag of pistachios
1/4lb of mozzarella
work:
tabata intervals:
squat, push up, pull up, sit up for 8 intervals of 20sec on/10sec off - straight through.
TUE:
coffee w/cream
tuna (again)
dinner is yet to come, but i’m planning on eggs and sausages
work:
50 burpees
50 box jumps
50 walking lunges
50 4 ct. mountain climbers
50 squats
50 jumping pull ups
50 35lb DB swings
50 40lb DB presses
50 knees to elbows
50 dips
storm through for time (a smoker!)
I seriously considering cycling my fats beginning tomorrow. I have a long flight back to the states on FRI and am going to try to tweak a balance between cycled fats and high performance. Last time, I lost bodyfat so quickly that my run times improved while my lifts and loaded exercises decreased. If only I could stop drinking wine…
SK[/quote]
chris…
Yeah, I follow the crossfit theory, more tightly than loosely. But I’m always changing shit up (probably why it suits me - the programless program). Crossfit suits the morning class workouts very well, as resources are usually limited.
What we teach is the a mixture of what is great about a few arts - MMA, it seems. It’s an Army-wide program. It;s founded on BJJ and submission grappling for beginners and then incorporates strikes and clinching in later developmental stages. Good stuff.
SK
[quote]sifuinkorea wrote:
chris…
Yeah, I follow the crossfit theory, more tightly than loosely. But I’m always changing shit up (probably why it suits me - the programless program). Crossfit suits the morning class workouts very well, as resources are usually limited.
What we teach is the a mixture of what is great about a few arts - MMA, it seems. It’s an Army-wide program. It;s founded on BJJ and submission grappling for beginners and then incorporates strikes and clinching in later developmental stages. Good stuff.
SK[/quote]
Sounds hella progressive. Nice to see the army getting in on modern fighting technology. What about knife? any of that?
I like a lot of the crossfit stuff too. very diverse. It’s good for energy systems esp.
BTW im fat cycling these 2 days after my CHO up to maximize leptin response. Protein only sucks ass. My egg white and escargot omelet is coming up though so that should be good.
Do you guys eat much pepperoni? I found some sick low carb kinds that really kick the hunger and make for good preworkout fuel.
-chris
Take your carb up down to one day and you will get ripped. That is all you need to do.
[quote]TigerJim wrote:
Sifuinkorea,
You had written this in the AD thread-
"Ths leads me to the last idea of the day: Once I tried a cyclical diet based on low carb… one day of high fat followed by one of low to moderate. Always low carb and mod/high protein.
You tend to feel weak at times and performance drops off somewhat but you burn bodyfat like a furnace. If anyone wants to try it, for even a week, I’d like to hear of your results. Once you’ve turned over to a fat burner is the best time to implement this cycle - two weeks is a good goal. Ask if you’d like an example. "
I think I’d like to give this a try.
I’ve been on the AD since September 13th (3 months) and I train or play tennis at least 6 days a week. I’m 70" and 87.5kg (192.5 lbs) and around 10-12% bf. When I started the AD I was 84.5kg and got down to 82kg carb-depleted. So far I’m quite happy with the overall results. I feel better, have plenty of strength, and have added lean mass.
My only disappointment is that I haven’t really lost that much fat, just a touch of love handles that could probably be attributed to the bigger lower back and obliques from all the deadlifts and squats I’ve been doing. I’ve gained 3 kg (6.6lbs) and it is probably muscle, it sure doesn’t look like I’ve added any fat.
I broke my hand and my training for 2 months was super-squats and now TBT always starting with DL or squats. Since my legs were always so sore from tennis, I never really did too much with the wheels before and I’ve seen great newby gains.
I may lost a lot of fat from the glute/ham/quad area where the muscles are more pronounced and maybe the AD has done more than I think… oh well, just a little history and maybe why I have been gaining weight when theoretically I should be maintaining. The scale doesn’t bother me, but I’m not as “ripped” as I’d like to be.
I don’t weigh and measure everything anymore, but guesstimate I’m eating 16-18x a day with macros pretty close to the AD. My carb ups (Saturday and Sunday morn) tend to be fairly weak and I rarely get in over 500g of carbs.
I haven’t made any adjustments to the AD for the moment, but was going to do something during Jan & Feb. Since I’m planning on modifying anyway, I’d love to try out your idea. It sounds more fun than just slashing 1000 calories a day from my diet. You said that your CKD could leave you feeling weak, but I have to think I’d be pretty weak on 2000-2400 cals a day anyway. So that’s not really a problem. My goal would be to strip away the last bit of fat.
Do you think I would be a good canditate to try a couple of weeks? [/quote]
Yeah a 1 day clean CHO up and 5-6 days low CHO is a recipe for fat loss. Esp i your CHO up and low CHO days include tons of fiber.
I find that the fat cycling works damn good for maximization of post CHO up leptin. If you are proper adapted and in no need of stellar performance for a day or two ten going tuna and whey for a day or two makes for dramatic leanness esp in the sub 10 area. It’s just something to play with. like for weight cutting for me to get into 155 division where I am huge. The problem isn’t weighing down but catching those little squirrelly fukers on the mat.
-chris
[quote]mdragon wrote:
Take your carb up down to one day and you will get ripped. That is all you need to do.
TigerJim wrote:
Sifuinkorea,
You had written this in the AD thread-
"Ths leads me to the last idea of the day: Once I tried a cyclical diet based on low carb… one day of high fat followed by one of low to moderate. Always low carb and mod/high protein.
You tend to feel weak at times and performance drops off somewhat but you burn bodyfat like a furnace. If anyone wants to try it, for even a week, I’d like to hear of your results. Once you’ve turned over to a fat burner is the best time to implement this cycle - two weeks is a good goal. Ask if you’d like an example. "
I think I’d like to give this a try.
I’ve been on the AD since September 13th (3 months) and I train or play tennis at least 6 days a week. I’m 70" and 87.5kg (192.5 lbs) and around 10-12% bf. When I started the AD I was 84.5kg and got down to 82kg carb-depleted. So far I’m quite happy with the overall results. I feel better, have plenty of strength, and have added lean mass.
My only disappointment is that I haven’t really lost that much fat, just a touch of love handles that could probably be attributed to the bigger lower back and obliques from all the deadlifts and squats I’ve been doing. I’ve gained 3 kg (6.6lbs) and it is probably muscle, it sure doesn’t look like I’ve added any fat.
I broke my hand and my training for 2 months was super-squats and now TBT always starting with DL or squats. Since my legs were always so sore from tennis, I never really did too much with the wheels before and I’ve seen great newby gains.
I may lost a lot of fat from the glute/ham/quad area where the muscles are more pronounced and maybe the AD has done more than I think… oh well, just a little history and maybe why I have been gaining weight when theoretically I should be maintaining. The scale doesn’t bother me, but I’m not as “ripped” as I’d like to be.
I don’t weigh and measure everything anymore, but guesstimate I’m eating 16-18x a day with macros pretty close to the AD. My carb ups (Saturday and Sunday morn) tend to be fairly weak and I rarely get in over 500g of carbs.
I haven’t made any adjustments to the AD for the moment, but was going to do something during Jan & Feb. Since I’m planning on modifying anyway, I’d love to try out your idea. It sounds more fun than just slashing 1000 calories a day from my diet. You said that your CKD could leave you feeling weak, but I have to think I’d be pretty weak on 2000-2400 cals a day anyway. So that’s not really a problem. My goal would be to strip away the last bit of fat.
Do you think I would be a good canditate to try a couple of weeks?
[/quote]
Hey guys, I know I haven’t posted my ratios in a few days… so here they are for today.
Fat: 162.5g --------- 61%
Protein: 208.5g ----- 35%
Carbs: 18.3g -------- 4%
Calories: 2409kcal
I looked up some stuff on those crossfit exercises you guys were talking about. It looks pretty extreme. Is there a certain resource or website I can look for for more information on that?