Hello,
I have been on the GSD for 10 days now and have dropped 1.5% BF during this time. for those worried or skeptical about starting the plan all I have to say is if you can get through the first 2 or so days, it becomes very routine and the results will keep you motivated on a daily basis. I started at 11% bf and hope to get down to 4-6% by September. I was researching some of the earlier post topics regarding the GSD and have a few questions for anyone who has done the diet or would like to put in their two cents.
Would it be recommended to start performing fasted cardio in the morning, like a brisk 30 minute walk (with a weighted vest?) around the neighborhood, or 30 minutes at an easy pace on an elliptical? Or would an exercise machine put LBM at risk?
I was reading how Charles Poliquin advsies against eating nuts while dieting. So far, almonds and walnuts have been a staple of my plan and make it easy to get the fat i need in the diet. Should I ditch them in favor of other fat sources?
I was also reading Dave Barr’s article about dangerous creatine. I am currently taking 4 x 2.5 grams a day on both training and non-training days. Would it be wise to cut back on the creatine on off days and perhaps increase BCAA intake or should I stick with 10 grams/day on days i do not lift?
And for those that have done the GSD, what kind of results did you see after 6-8 weeks in terms of BF reduction?
And Dr. Berardi, great call on the Havarti cheese, I absolutely love the stuff!
#1 why, youve lost 1.5% in 10 days has this stalled?? If no ride it out bro keep going added activity at this ;low of intake could spell bad things. Add more when needed and I personally wouldnt do it fasted even a Little something prior would be good to avoid un wanted LBM loss
#2 Nuts = GOOD both fats and loaded with micro nutrients etc.
#3 Keep it simple No need for that much creatine just take 5g a day IMO Sure BCAA’s aint going to hurt
#4 and 5 no answer
Best of luck
Phill
[quote]MapShooter wrote:
Hello,
I have been on the GSD for 10 days now and have dropped 1.5% BF during this time. for those worried or skeptical about starting the plan all I have to say is if you can get through the first 2 or so days, it becomes very routine and the results will keep you motivated on a daily basis. I started at 11% bf and hope to get down to 4-6% by September. I was researching some of the earlier post topics regarding the GSD and have a few questions for anyone who has done the diet or would like to put in their two cents.
Would it be recommended to start performing fasted cardio in the morning, like a brisk 30 minute walk (with a weighted vest?) around the neighborhood, or 30 minutes at an easy pace on an elliptical? Or would an exercise machine put LBM at risk?
I was reading how Charles Poliquin advsies against eating nuts while dieting. So far, almonds and walnuts have been a staple of my plan and make it easy to get the fat i need in the diet. Should I ditch them in favor of other fat sources?
I was also reading Dave Barr’s article about dangerous creatine. I am currently taking 4 x 2.5 grams a day on both training and non-training days. Would it be wise to cut back on the creatine on off days and perhaps increase BCAA intake or should I stick with 10 grams/day on days i do not lift?
And for those that have done the GSD, what kind of results did you see after 6-8 weeks in terms of BF reduction?
And Dr. Berardi, great call on the Havarti cheese, I absolutely love the stuff!
The only thing I’ll add to Phils comments (dont add cardio until your progress stalls, nuts are good, 10 grams of creatine may not be necessary) is :
Everything is up to you. It seems like you are losing body fat at a quick rate, so dont mess with the equation. Keep doing what you are doing until progress stalls and THEN change it up.
Nuts are a tad calorie dense, and could be replaced with more “bulky” foods later on to help fight off hunger. But like I said, its working just fine for you so dont change anything.
Other than that, Havarti cheese is awesome. Havarti cheeseburgers are good as well.
Lonnie and Phil,
Thanks a lot for your replies. The progress hasn’t stalled yet, but there were some things in the GSD diet article I wasnt sure about (such as a morning walk/cardio).
Poliquin: “While many organic nuts offer a nice complement of fats, peanuts should never appear in a fat loss diet.”
With that said, I’m not totally sure the Get Shredded Diet includes nuts at all. Here’s what makes me think that (from “The Get Shredded Diet” article):
Berardi: “Carbs should make up 10-15% of your intake. All of your carbohydrates on the Get Shredded Diet should come from fresh vegetable sources (preferably organic) like spinach, broccoli, green beans, asparagus, zucchini, cauliflower, different color peppers, carrots, tomatoes, etc.”
But if I was making as much progress as you are, I probably wouldn’t change anything.
Yeah, thats why I was curious about the walnuts and almonds. JB didnt mention anything about them. Im basically fitting 1/4 cup of either walnuts or almonds into my nutrient needs each day, but I’ll try nixing them in favor of more vegetables and see how it goes.
Im basically alloted about 12g carbs/meal and usually eat 4g of those carbs from the nuts and the rest from veggies, never going over my caloric limits. I’m willing to do whatever it takes to get the fastest results, and if that means no nuts then considor it done.
I have been following The Get Shredded Diet exactly as it is outlined in Dr. Berardi’s protocol what with the required meals and supplements for the past 8 weeks. Ever since my last re-feed I’ve been remembering how good it feels to actually eat and have been sneaking a few Hershey bars here and there.
My weight is about the same since before the last re-feed. I’ve lost 17 lbs so far and have increased the cardio the past week to help ward off any extra calories from the additional 100-200 calories from snacking each day. I’m going absolutely crazy and am determined to see it through for the final 4 weeks.
Does anyone have any suggestions for my predicament? I want to get super ripped over the last four weeks of the diet, but am really going crazy and wonder what’s a good way to lose even more weight while not compromising muscle? Are diuretics and more cardio a solution? How can I bolster the metabolism even more? Any advice is much appreciated!!..
Incidentally, this picture was taken last week (week 7) and I’ve since gotten a tan resulting in my muscularity and vascularity being much more visible now. Particulalry in my abs.
[quote]isafjordur wrote:
I have been following The Get Shredded Diet exactly as it is outlined in Dr. Berardi’s protocol what with the required meals and supplements for the past 8 weeks. Ever since my last re-feed I’ve been remembering how good it feels to actually eat and have been sneaking a few Hershey bars here and there.
My weight is about the same since before the last re-feed. I’ve lost 17 lbs so far and have increased the cardio the past week to help ward off any extra calories from the additional 100-200 calories from snacking each day. I’m going absolutely crazy and am determined to see it through for the final 4 weeks.
Does anyone have any suggestions for my predicament? I want to get super ripped over the last four weeks of the diet, but am really going crazy and wonder what’s a good way to lose even more weight while not compromising muscle? Are diuretics and more cardio a solution? How can I bolster the metabolism even more? Any advice is much appreciated!!..
Incidentally, this picture was taken last week (week 7) and I’ve since gotten a tan resulting in my muscularity and vascularity being much more visible now. Particulalry in my abs.[/quote]
I think you need to re-evaluate the way you look. The purpose of any cutting diet (including the GSD) is to show off the muscle you have gained during your gaining phase. It looks like you skipped that first part.
You should spend some time (years) building up enough muscle so that when you diet down to the extent that you have, you look “shredded” (low bodyfat, HIGH muscle mass), not skinny (low bodyfat, very low muscle mass). Right now, you look skinny. Very skinny.
Sorry to bump this thread but I just signed up here specefically to learn a couple things about this diet. Is it an exact calorie diet? As in added in protein from veggies, fats from chicken, etc.? Minusing fiber from carbs?
