[quote]Joe Joseph wrote:
doctasarge wrote:
Ok . the rest of the day:
9
-6 oz salmon
-1 tbsp evoo
-broccoli
-3 Flameout
Before bed
-Cottage Cheese w/ splenda
-2 Flameout
I forgot to say that I also take zma and 5-htp(and in morning) before bed.
Tomorrow, I think I will limit the carbs to maybe a piece of fruit before training and the meal afterwords. I will keep the cals low the rest of the day. Should I do HIIT or something after my training and before my PWO? Thanks guys.
Have a good one guys.
I would like you to add up the total (for a typical day):
Lunch will be:
-Chicken breast w/dark
-Lettuce
-1/4 cup mixed nuts
-Red Wine Vinegar
Should I try to keep fat a bit lower today to compensate for the higher carbs? That is what I was planning. I’d shoot for around 2400 cals today. Up them a bit but not too much.
So… your carbs are low enough, you need not reduce them lower than that, that level will allow you to reach ketosis after 5 days, on the 6th increase carbs, then repeat. This will allow insulin sensitivity to be kept up, your metabolism to not be lazy and it gives you something to work towards all week!!
That is a good ratio though, if you find you stop/aren’t losing weight… then reduce 100-150kcal or 10g-15g of fat from your diet. The protein is kept at a high level, and only the carbs (on the carb up day or frequency of carb up days) and fats are modulated to cause an effect… ok?
Lunch will be:
-Chicken breast w/dark
-Lettuce
-1/4 cup mixed nuts
-Red Wine Vinegar
Should I try to keep fat a bit lower today to compensate for the higher carbs? That is what I was planning. I’d shoot for around 2400 cals today. Up them a bit but not too much.[/quote]
Sorry… where are the carbs, and what do they total?
i mean it. There are 17 grams there. You could quite safely have 20 before and 20 after or during and be ok! All the carbs in lettuce are negligible, nuts, a little but very very low GI, almost non impact id guess, and is there any in cottage cheese?
20g is low/zero carb. OK? you doing amazingly, you are doing real well and continue to want to cut carbs! lol!
Check your progress before changing anything… is it even working, has it been long enough to tell even? keep it up!
I bet your breath smells, sweat smell either? That is a sign of ketosis… as is fatigue the first week or so for sure. If you can do the first 7 days, you sorted!!
The carbs are acoming. I will have a banana and apple before my workout, then 60 grams of malto, then go eat some fish and bread (not a whole lot) with friends about 45 min after the workout. I think that should probably be a good 300 grams or so all told. The rest of the day I am keeping things in check to make up for the extra calorie intake with the carb up.
The 20 carbs so far was not really part of my carb up. I wanted to keep the carbs near my workout is all. if you guys think I should change that, then I definitely can. Hope this makes sense Joe. Good night to you guys in england.
So you consume about 300g peri-workout and that is a carb-up day is it? and how often do you carb-up?
As for the carbs… Morning for breakfast and during and before/maybe after workout if necessary due to social stuff.
Those are the best times of the day… you should allow approx:
25% Breakfast
25% pre-workout
25% Post Workout
25% post post workout OR 12.5% PPWO and
12.5% again.
Then 0% carbs meal
0% carbs meal.
This would work with a workout around 11am or so… If you workout late at night, then you have cabs post workout, and a small (12%) amount in last meal of day, with some fats and protein.
Pre training:
-Banana
-Appple
-10 g bcaa/ 5g creatine
training
HIIT
Post:
-60 g malto
-30 g protein
-apple
Then about an hour and a half later:
-White Bread- I’d guess about 10-12 pieces (yeah, not perfect)
-Chicken-about 7 oz
-Carrot/cucumber salad
I tried to limit the bread, but it was difficult after starting. I will have to try and make it better next time following more of what you guys outlined above.
[quote]doctasarge wrote:
Alright, so here’s how it went down:
Pre training:
-Banana
-Appple
-10 g bcaa/ 5g creatine
training
HIIT
Post:
-60 g malto
-30 g protein
-apple
Then about an hour and a half later:
-White Bread- I’d guess about 10-12 pieces (yeah, not perfect)
-Chicken-about 7 oz
-Carrot/cucumber salad
I tried to limit the bread, but it was difficult after starting. I will have to try and make it better next time following more of what you guys outlined above.
Then before sleep it was cottage cheese. Yum yum
[/quote]
White bread is a dieting No No… unless that is the “with friends” thing… then it may be ok… what i suggest… If you read - solving the post workout puzzle part 2 - then you will see the data about halfway down the page, but for post workout drink you do not need so much carbs or protein actually. I would reduce the carbs to 40g and the protein to 20g - saves another 120kcal to make sure the bread goes in the right places too! A good 400-600kcal in the bread you ate depending on the size of the pieces. If you cannot control yourself in those situations, then maybe you should avoid them altogether… (you are getting the full on PT experience here lol)
White bread is a dieting No No… unless that is the “with friends” thing… then it may be ok… what i suggest… If you read - solving the post workout puzzle part 2 - then you will see the data about halfway down the page, but for post workout drink you do not need so much carbs or protein actually. I would reduce the carbs to 40g and the protein to 20g - saves another 120kcal to make sure the bread goes in the right places too! A good 400-600kcal in the bread you ate depending on the size of the pieces. If you cannot control yourself in those situations, then maybe you should avoid them altogether… (you are getting the full on PT experience here lol)
Joe[/quote]
No, you’re definitely right. No more white bread. And no more social carb ups. That was a one time thing. I will plan and follow through with the next carb up much better. That’s a good point about the 40 g of malto. That’s pretty much what I do on the other days. I will do that next carb up then too.
I will do a weight session later and some HIIT afterwards.
Yeah, I have heard of EDT. It looks pretty cool. Not actually that different from some of these workout sessions. You think its a good one for someone in my situation? Have a good day/evening fellas.
I not totally aware of your situation, that was AGES ago i read your first post!!
It is BASICALLY just 2 exercises, opposing groups performed with a 10RM for 5 reps, done back to back - non-stop for 15mins. and you have 3 of these per workout, and beat the total amount of reps each time you do the same workout.
It is a good anaerobic/aerobic calorie burner if ya know what i mean…
you could bastardize it and just do 1x15min block and any of the other stuff you do…
keep it up!