GSD- Get Shredded Diet, works fantastically well.
[quote]jehovasfitness wrote:
GSD- Get Shredded Diet, works fantastically well.[/quote]
mannnnn, i forgot about that diet. Berardi claims 0.5-1% bodyfat loss per week! thats insane.
im in the middle of the AD induction phase though. i wonder if i would still adapt to the AD if i did the GSD for a few weeks.
EDIT: all i would have to do is reduce calories from 3000 to 2300 for GSD. my macros are spot on already. intereesssstttinng.
[quote]wannabebig250 wrote:
[quote]jehovasfitness wrote:
GSD- Get Shredded Diet, works fantastically well.[/quote]
mannnnn, i forgot about that diet. Berardi claims 0.5-1% bodyfat loss per week! thats insane.
im in the middle of the AD induction phase though. i wonder if i would still adapt to the AD if i did the GSD for a few weeks.
EDIT: all i would have to do is reduce calories from 3000 to 2300 for GSD. my macros are spot on already. intereesssstttinng. [/quote]
During an induction phase it’s best not to reduce calories. You need the high fat in order to prime your body to burn fat. Also, your body will already be struggling to switch fuel sources so you don’t need to add low calories AND low carbs all at once.
So I realized (like an idiot) that I was giving carbs and protein 6 calories per gram instead of 4 calories per gram. When I recalculated I get these macros…
(Percentage of calories)
Protein= 42%
Fat= 52%
Carbs= 6%
(Percentage of grams)
Protein= 59%
Fat= 33%
Carbs= 8%
Calories = 2192
So I am planning on using higher fat burger meat to replace the chicken breast to get a higher fat % to get around 60% and some oil or something to top off if I need.
Going to get flax seed and grind it into my vege smoothie to get me the fiber I need.
I started this diet a week ago today, and have not lost any lbs according to my scale…does this mean it isn’t working or is my body still adjusting? Could it be muscle gain? I am definitely in ketosis as I tested it with keto stix.
Also, is it counter productive to do HIIT after workouts while doing this diet? I am either going to do like 15mins of stairs/elipitcal or HIIT cycle (60/15). Thoughts?
[quote]bbattle wrote:
So I realized (like an idiot) that I was giving carbs and protein 6 calories per gram instead of 4 calories per gram. When I recalculated I get these macros…
(Percentage of calories)
Protein= 42%
Fat= 52%
Carbs= 6%
(Percentage of grams)
Protein= 59%
Fat= 33%
Carbs= 8%
Calories = 2192
So I am planning on using higher fat burger meat to replace the chicken breast to get a higher fat % to get around 60% and some oil or something to top off if I need.
Going to get flax seed and grind it into my vege smoothie to get me the fiber I need.
I started this diet a week ago today, and have not lost any lbs according to my scale…does this mean it isn’t working or is my body still adjusting? Could it be muscle gain? I am definitely in ketosis as I tested it with keto stix. [/quote]
percentages of grams is dumb, because fat grams are twice the calories of protein and carbs. dont do that
So here is the revised plan to do this week with.
I got some 85/15 burger meet to replace the turkey and chicken.
I got flax seed and avacado going into the smoothy to boost fiber and fats etc.
got my ratio pretty close to 60/35 for fat/protein
My calories are at 2146 kcal.
6.0 ft., 25 years old, 207lb 22%ish body fat.
I have no idea what my maintenance calories are. Several different sites gave me these estimates…
2700 (freedieting.com)
2960.1 (livestrong)
2420-3150 (hussmanfitness.com)
2520-3255 (acaloriecounter.com)
Should I maybe go up toward 2500 cals with some salami/pepperoni or something and see how that goes?
Also, I read that rasberries don’t have too bad of a netcarb ratio, but I am afraid that they will boost my bloodsugar to high and bring me out of ketosis? Thoughts? I am at -9 net carbs right now with all the fiber.
Thanks!
When I started:
On June 16th,
6.1 ft
25 Years old
207lb (June 16th)
22% body fat (May 29th)
On July 2nd (Refeed Friday Night/Saturday),
209lb,
20.3% body fat
I am now on the 19th day of my diet/work out plan. I am pretty much doing the get shredded diet, accept I did my first re-feed after 14 days on Friday Night/Saturday. I ate a whole-grain English Muffin, Peanut Butter, Jelly
Supplements:
Whole Food Supplements (Cardio-Plus, Min-Tran, Fen-Cho, Adrenal, Parotid PMG)
MegaMen Sport Multi-Vitamin (GNC) x2 in morning
GNC Fish Oil (3 x 3 times a day with meals)
Diet:
60% Fat, 30% Protein, 10% Carbs (at about 20-ish net carbs a day)
Calories: around 2100-2300 a day.
Foods (On Diet):
First Week: Eggs, Bacon, Chicken, Burgers, Turkey, pepperoni, Cheddar, Mozzarella, Hot Dogs, Vegetable Smoothie
Second Week: (4)Eggs, (4)Bacon, Vegetable Smoothie, (4)Burgers, 2.5oz Cheddar Cheese.
Third (this) Week: Same as last, accept I took 2 burgers out, added in 1/2 cup almonds a day and cup black/rasp/ or strawberries in the smoothie.
Training 1 - 1.5 hours, M,T,R,F. Lifting followed by 15mins of HIIT (60/15 sprints, next week starts 60/30 sprints, on a cycle).
I like an idiot didn’t take before pics, but I added a shot from today. Going to keep up on those now.
My calories are low (unlike the anabolic diet) but I am not starving myself, I eat about 5-6 times a day, splitting my macros and calories pretty well throughout the day.
I feel and look leaner, but I am 2lbs heavier then when I started. I am assuming the 1.7% fat loss was in the last weeks, as I was eating complete shit(fast Food most meals) and not exercising.
The last 2 weeks have pretty much been adjusting to the diet. I cook all my food on Sundays, make my breakfast and smoothy in the morning. I plan on continuing on like this for 8 more weeks.
Trying to reach 185lb (prediction) and around 15% body fat. I basically just want to look good for the beach.
P.S. My carb up was really dirty.
Breakfast = 1 English Muffin, 2tbs Peanutbutter(all natural), 1 tbs jelly,
Snack = Banana
Lunch= 1/2 cuban sandwich (baget, pork, ham, mayo, mustard etc.)
Dinner= Oliver Garden: 1 Ceasar Salad, 3 Breadsticks, 1/2 serving fettuccine alfredo, 1 chicken parmesan breast, 1/2 serving Lasagna
Desert= 20oz 1% Milk, 1 Big Publix Cookie
I am assuming my 2lb over is still from my carb-up?
Back
[quote]wannabebig250 wrote:
[quote]bbattle wrote:
Sorry, I am actually getting 14 grams of fiber each day. What is a good recommendation for low/carb-free fiber foods?
Thanks![/quote]
generally on low carb diets you dont count carbs from green leafy veggies at all. broccoli, spinach, lettuce, kale, brussel sprouts, rapini, asparagus, cabbage[/quote]
I think that’s debatable, as i do count them:D
You’re way too low calorie. If you stall you leave yourself nowhere to go. Bump it up to 3000 for a couple of week. Ditch the processed meats in favor of real food. Eat enough veggies to get your 30 net carbs each day. Read the bodybuiling anabolic diet thread. Yes, you can do intervals but I personally do 15 second intervals with 45 seconds rest. Add in 3 sessions of 30 minutes of steady state cardio per week.
Is it possible that I may just have a really low metabolism? I am not hungry ever. I am afraid to bring my calories up to 3,000 when I am not seeing loss in scale weight at 2100…
[quote]bbattle wrote:
Is it possible that I may just have a really low metabolism? I am not hungry ever. I am afraid to bring my calories up to 3,000 when I am not seeing loss in scale weight at 2100…[/quote]
You will slow your metabolism by going so low calorie. You won’t get fat adapted when you’re so low calorie because you’re not giving yourself enough calories from fat, regardless of ratios. The Anabolic Diet start-up phase is 18 calories per pound, so if you’re 200lbs that’s 3,600 calories. Thibs said in the Bodybuilding on the Anabolic Diet thread:
"As a baseline if you main goal is to lose fat:
- Protein: 1.5 to 1.75g per pound
- Fat: 0.5g to 0.75g per pound
- Carbs: less than 50g
So if you are 200lbs that would mean 300-350g of protein, 100-150g of fat, less than 50g of carbs per day.
- Adjust these amounts weekly depending on how your body is reacting."
For the carb-up he says:
"Above 20% body fat: carb-up at around 0.75g of carbs per pound every 14 days
15-20% body fat: carb-up at around 0.75g of carbs per pound every 10 days"
Read Thib’s article Refined Physique Transformation: Refined Physique Transformation
You also need to clean up your food sources like I said. Eat real meat instead of deli meat and hot dogs. Use tons of olive oil and avocado for the monounsaturated fats. Since you’re a higher bf% you should carb up using only clean carbs like fruit, sweet potatoes, rices, oats, etc.
Thank you for linking me to that article Zach, that really helped ALOT.
“As your body becomes ‘‘fat adapted’’ (good at using fat for fuel ? this requires 10-14 days) it’s possible to gradually reduce the proportion of fat in the diet. But I’d avoid going down lower than 30-35% and personally I stick to 40-50%. So if your caloric intake is set at 2750kcals/day (a good place to start for a 200-210 pound individual) it means that you should ingest around 320g of protein, 150g of fat, and anywhere from 0 to 30g of carbs (or a bit higher depending on your body fat levels).”
According to Thib, I am gonna bump my calories up to around 2800-3,000 (he said that was good for a 200-210lb individual) and increase my protein intake. Are white pastas and rice considered clean carbs? Or do I need to do brown rice and pastas? Spaghetti an Curry I make look like a good option for this.
Not gonna lie, that article as well as the Fat Destroyer article got me pumped.
He mentions applying supplements gradually just like reducing calories gradually. Does he mean in terms of quantity of each supplement or introducing the supplements themselves?
Also, CREATINE. I am concerned about taking this because I read that if I take this, my body eventually stops producing it, so if I want to stop taking creatine ever I will get fat and lose muscle mass (true or false?)
Also, should I do HOT-ROX? I have a container of animal cuts I got a long time ago I could use too…thoughts?
Also, Glycerin/Glycerol as mentioned in the article, I have googled it a few times and not sure if I am looking at the right thing. Anyone have a good suggestion of a brand/place to buy it? Thanks!
[quote]bbattle wrote:
Thank you for linking me to that article Zach, that really helped ALOT.
“As your body becomes ‘‘fat adapted’’ (good at using fat for fuel ? this requires 10-14 days) it’s possible to gradually reduce the proportion of fat in the diet. But I’d avoid going down lower than 30-35% and personally I stick to 40-50%. So if your caloric intake is set at 2750kcals/day (a good place to start for a 200-210 pound individual) it means that you should ingest around 320g of protein, 150g of fat, and anywhere from 0 to 30g of carbs (or a bit higher depending on your body fat levels).”
According to Thib, I am gonna bump my calories up to around 2800-3,000 (he said that was good for a 200-210lb individual) and increase my protein intake. Are white pastas and rice considered clean carbs? Or do I need to do brown rice and pastas? Spaghetti an Curry I make look like a good option for this.
Not gonna lie, that article as well as the Fat Destroyer article got me pumped.
He mentions applying supplements gradually just like reducing calories gradually. Does he mean in terms of quantity of each supplement or introducing the supplements themselves?
Also, CREATINE. I am concerned about taking this because I read that if I take this, my body eventually stops producing it, so if I want to stop taking creatine ever I will get fat and lose muscle mass (true or false?)
Also, should I do HOT-ROX? I have a container of animal cuts I got a long time ago I could use too…thoughts?
[/quote]
As far as the pasta, I like to stay away from gluten (anything made with wheat, rye, barley, etc) but I will use a gluten-free rice pasta. Even the Indigo 3G guys say to stay away from wheat. White rice is fine for a carb up because you actually WANT an insulin spike. I primarily carb up with bananas, sweet potatoes, honey, waxy maize, and sometimes GF pasta, GF bread, etc.
I assume he means adding one supplement at a time.
The creatine claims are ridiculous. Creatine is probably the most researched bodybuilding supplement ever! Take 5g a day and there is no reason to ever quit using it, short of a doctor telling you to do so.
HOT-ROX Extreme is serious stuff and I love it. Use up your other stuff and then switch to the Rox. Go slow though and limit any additional caffeine while using it, depending on your tolerance.
Also, my training log may be of interest to you. Although I talk mostly training and not so much diet you may pick up some things. Just type Zach’s Anabolic Diet Log into the search bar on T-Nation.
[quote]bbattle wrote:
Also, Glycerin/Glycerol as mentioned in the article, I have googled it a few times and not sure if I am looking at the right thing. Anyone have a good suggestion of a brand/place to buy it? Thanks![/quote]
I probably wouldn’t even use it. Just use some fast digesting protein and BCAA’s and you’ll be fine.
So here is my new and improved diet. After reading the entire “Anabolic Solution” book, “Refined Physique Transformation” article, and the “War Room Strategies for Maximizing Fat Loss” article. this is what I came up with.
I went up on calories significantly, going to about 500-ish under my estimated maintenance. I cleaned up my food sources significantly, and began bringing my fat/protein ratio closer together. As I reduce calories, I will reduce fat in the diet and replace with protein where necessary. I split this food into 6 feedings per day. I plan to carb up from clean sources once every 14 days until I am under 20% body fat, then move to once a week.
My lifting regime is the same one outlines in the “War Room Strategies For Maximizing Fat Loss”. ( Destroying Fat )
My only concerns are:
-
working against myself, I ate too few calories the first 3 weeks, and fear that my metabolism isn’t what it needs to be for the cutting phase (I really did eat to be full tho)
-
The workout plan in “War Room Strategies for Maximizing Fat Loss” is sweet, but I noticed that Day 1 has heavy chest and back and then Day2 has Lactate workout with chest and back exercises in it…is it OK to workout the muscle group 2 days back to back? That seemed strange to me.
Thanks!
Outline of Diet Macro Evolution:
Week4 (Current) Macros:
Fat: 178g (55%)
Protein: 294.5g (41%)
Carbs: 28g (net) (4%)
Calories: 2892
Week1 Macros:
Fat: 138.5 g (54%)
Protein: 228g (43%)
Carbs: 16.5 (3%)
Calories: 2117.9
Week2 Macros:
Fat: 138.5g (58%)
Protein: 195g (36%)
Carbs: 25.9g (6%)
Calories: 2146.5
Week3 Macros:
Fat: 172g (65%)
Protein: 179g (30%)
Carbs: 29.5 (5%)
Calories: 2380.75