[quote]doctasarge wrote:
Yeah. I am scheduling them for off days. I tried wprking out a few hours after once. It was baad. Just had no energy. Hoping it’ll be better this way. Not bad money for lying around reading.[/quote]
Shoot I’m in college how much are we talking? lol
Gerdy
At least 50 bucks a week for going in 2ce. Takes a bit over an hour each time. I wish I’d been doing it longer.
Hey guys. Man it was hard to see everyone downing the caronas, chips, and tortillas last night. But I was fine going back to my cottage cheese. lol
But today,
4 g BCAA then 35 min jog/walk
then breakfast:
-Scoop of whey
Then it’s off to class
Scale today said I was down to 211. I think that may be due to the donating. Maybe my body’s still adding water back in. I am trying to drink plenty of water today tho.
I am thinking of doing my next carb up day on thursday since that is my next weight session. I will spread the carbs through out the day more and will focus mostly on fruit, then things like yams, and then some very grainy bread. 25% in the morning, 25% after workout, and no carbs last 2 meals. That sound good? Thanks guys.
Alrighty. Here’s tha day:
Lunch:
-5 oz chicken thigh meat
-1/4 cup mixed nuts
-2 tbsp of the low cal ranch
BCAAS 10g/Creatine
Training:
10x4
a1) Bench 225
a2)Bent Rows 225
Hanging pikes 3x155
Max rep pull up x14
Felt good with the weights. No problems finishing any of the sets. Strength seems good.
17 min ESW, w/ some sprints (“330” cals)
Bit tired with these. Think that with the morning stuff and the workout, I have to take it easy after.
then, 40 g malto and 30 g Whey
5.30:
-5 oz chicken breast
-Broccoli
-Spinach
-1/2 tbsp coconut oil
8.00:
-7 oz Salmon Patties, lean
-Salad w/ Low cal Ranch
10:
-2 turkey patties
12:
-Cottage cheese
-Slenda
Which will equal about:
cals: 2474
fat:85
Carb:94
Protein: 309
And there ya go. Another day in the books.
That may be a bit much on the protein actually. Let’s make that just 1 turkey patty and then thats about 20 g less protein. I will take 5 g more fish oil instead.
I’m thinking I may switch to more of a carb cycling style diet either next week or soon like Gerdy suggested. I def think this is working, but that just may preserve some more muscle. What do you guys think? Don’t fix it if it ain’t broken? Also, do my ideas about the carb up on Thurs look right?
I’d like to see you on a carb cycle. I personally think you won’t get the results as fast as what you are doing, but I think the end result will be far greater than if you kept up what you are doing. I think you have dropped a good amount of weight and I wouldn’t go on with keto for more than a couple more weeks.
Personally I’d look up the carb cycle. Thibs has a good one if you search this site.
I like to see the carb up day while on the keto if you decide to stick with this.
Congrats on resisting the temptation of beer and chips I had to resist saturday as well, but I haven’t drank at all since january so I’m numb to it now. lol
Gerdy
Cool man. I think you may be right. This weight loss on keto is pretty addicting tho! Don’t want to stop! hehe. But I think I’ll give it a try soon.
Random carb question, do you eat plain yogurt on carb days? Aka is latose/lactaid ok? I wouldn’t eat too much.
[quote]doctasarge wrote:
Cool man. I think you may be right. This weight loss on keto is pretty addicting tho! Don’t want to stop! hehe. But I think I’ll give it a try soon.
Random carb question, do you eat plain yogurt on carb days? Aka is latose/lactaid ok? I wouldn’t eat too much. [/quote]
I’m not sure about the carbs in yogurt or what kind of yogurt. Some have high fructose corn syrup in them which isn’t good.
A good rule of thumb is to not eat carbs and fats together…or so I’ve read.
If you look up carb cycle you can find all kinds of info on it and answer most of your questions.
If you are asking about the yogurt on your carb day with the keto then I’m not sure.
Gerdy
I was talking about just on carb cycling and jsut the plain natural yogurt w/o any added sugar or anything like that. I’ll worry about it later tho. I think it should be fine tho. Thanks man.
Waist was down to 34 in this morning, so 1 and half inches off. Cool. Weight was still 211.
Food:
Breakfast:
-4 O3 eggs
-whey
-Broccoli
Lunch:
-5 oz chicken thigh meat
-1/4 cup mixed nuts
-lettuce
15 g BCAA then HIIT (“350” cals)
5:
-6 oz shrimp
-1 tbsp Coconut oil
-broccoli
8:
-7 oz haddock
-3/4 tbsp EVOO
-Broccoli, spinach, cucumber
-2 tbsp low cal ranch
-5 flamout
11:
-1.5 cup cottage cheese
-Splenda
-10 regular fish oil caps
Tomorrow is a carb up with a good workout later. I will focus on fruit for most of the carbs with some higher GI carbs after the workout. Most of the carbs will come in the morning and after the workout. Can’t wait. Mmmmmm fruit.
I think I may be switching to a carb cycling diet soon, but I can’t decide because it’s just too damn good feeling to be losing this weight and I dont want to stall it. But the carb cycling may be better like Gerdy said. And besides, if it doesnt work, I can switch back with no harm done. What do you guys think? Switch after one more week or earlier? thanks guys.
The macros were: (which I think fit day may be overestimating on the calories, like 1/4 mixed nuts is 250 cals? I dunno, the packets says 175.)
Cals1981
fat 99
carbs 48 (15 fiber)
protein 218
[quote]doctasarge wrote:
Waist was down to 34 in this morning, so 1 and half inches off. Cool. Weight was still 211.
Food:
Breakfast:
-4 O3 eggs
-whey
-Broccoli
Lunch:
-5 oz chicken thigh meat
-1/4 cup mixed nuts
-lettuce
15 g BCAA then HIIT (“350” cals)
5:
-6 oz shrimp
-1 tbsp Coconut oil
-broccoli
8:
-7 oz haddock
-3/4 tbsp EVOO
-Broccoli, spinach, cucumber
-2 tbsp low cal ranch
-5 flamout
11:
-1.5 cup cottage cheese
-Splenda
-10 regular fish oil caps
Tomorrow is a carb up with a good workout later. I will focus on fruit for most of the carbs with some higher GI carbs after the workout. Most of the carbs will come in the morning and after the workout. Can’t wait. Mmmmmm fruit.
I think I may be switching to a carb cycling diet soon, but I can’t decide because it’s just too damn good feeling to be losing this weight and I dont want to stall it. But the carb cycling may be better like Gerdy said. And besides, if it doesnt work, I can switch back with no harm done. What do you guys think? Switch after one more week or earlier? thanks guys.[/quote]
Finish out this week with keto and try carb cycling for 3 weeks…if you’ve made little to no progress go back on the keto for a bit and then carb cycle…lol like you said switching won’t hurt.
It can help save some muscle tho. Just know that you have taken 1.5 inches off your waist in like 2-3 weeks. Thats pretty dang good.
You are in control of your body so if you start a different diet whether it be keto or carb cycle just know that you can control whether you lose or gain weight. Just keep an eye on the scale and body composition and you will know what you are doing wrong/right.
Gerdy
Cool man. Sounds like a plan. Thanks dude.
I’m hoping sentoguy shows up, he showed interest in another thread…he’s also another knowledgable guy that could help you out.
I’ll pm him with a link here.
Gerdy
Cool man. Thanks for that. I am enjoying my carb up day and have been focusing on eating fruit to fill my glycogen stores and have some yams waiting for me after my work out. Cals will be around 2300 carbs around 300, fat 40, Protein 280 or so. I will be more specific later. have a good one guys.
Alright here’s the day:
Wake up
5g BCAA+g
35 min slow jog/fastwalk
Breakfast:
-Scoop of whey
-cup of natural nonfat yogurt
-1/2cup apple sauce unsweetened
-1 apple
-cup of mixed berries
Lunch:
-2 apples
-6 oz chicken breast
-lettuce
-6 baby carrots
-Low cal ranch
Training:
-15 g BCAA+g
then 5x10 for:
a1) front squat- 190
a2) Cald raise on smith- 4x45s and 2x10s
a3)Hang leg raise- 5 kilo med ball (did 5x11-12)
Then 14 min of HIIT on bike (“310 cals”)
Then,
-30 g whey
-40 g Malto
Hour later:
-2 small yams, about 1 cup
-Banana
Whats planned for later:
-6 oz dover sole
-Broccoli
-5 Flameout
Before bed:
-cup of cottage cheese
-splenda
For:
cals: 2300
fat:35
carbs:305 (29 fiber)
fat:40
Man, it’s always hard for me to eat carbs after I have been low carb for a while. To me, I look like I gain 10 pounds of fat. I know its just water and glycogen, but its always disconcerting. At least it stops me from going crazy and eating too much.
So yeah. Gerdy, I will change over to carb cycling at some point. Do you suggest doing it like CT where even “Low” carb days have over 200 g of carbs? I just dont know if I handle carbs well. My theory has been that if I can get down to where I can see a 6pack in all lighting, and can stay there, then my body could handle carbs better. But I have no experience to back that up. I am getting close now, like I can see a 6pack when I flex in some lighting (I know, not that impressive), but I just dont know if I’m there yet.
I think I’ll try to post some pics so you guys can see where I am. I am guessing I am around 12 percent now, but I think its too hard to guess where one’s self is due to biases. Like in the thread about how far does one really have to go to be cut. I may think I have only 10 pounds more to go, but you guys may say that I have a lot more. I just don’t know since I haven’t been that lean yet to ever really have a 6pack or be single digit percent wise. I really want to get there this time though.
I have at least another month and a half where I can really go all the way with it and i really want to make sure it happens. I am not saying I can get into contest shape or anything in less than 2 months ( I wouldn’t have the muscle anyway),I just want to get some where I feel good about the 5 or 6 years of work I put in. Then I can focus on building more muscle w/o much fat gain and get to the level I really want.
But like I have been doing for the last few years, I dont really want to eat enough to grow since I want to get leaner and not fatter. So since I haven’t really been focusing on one and then the other, I haven’t really gone anywhere. I am hoping to put an end to that here.
So yeah, there ya go. My thoughts for the afternoon. I am sure I will have more.
Enjoy the night guys.
Oh yeah. I also wanted to see if you guys could give me some training advice. How do you guys train when bulking and when cutting? I have focused more on lower volume heavier training with mostly full body splits for a while now. When I do higher volume more body building splits like CT’s Hss-100, I do not seem to go up in the weights I use much. It’s hard to say whether I gain more mass in either one.
So, I have stuck to the heavier TBT with some more bodybuilding stuff to switch it up. When I cut I usually do this type of stuff as well. It seems like it works better when I am on it, but I would definitely like to gain more size. Is switching it up still the best way? I see a lot of people in the T-cell alpha who stick to more bodybuilding training. Since bodybuilding is my goal, is that training my best bet even if I don’t see the gains in the weight I’m using. I could also be doing it wrong (intensity, failure level, etc).
What do you guys suggest while cutting to keep the muscle (the training may change for low carb and high carb) and for gaining muscle when not cutting? I need some advice from the guys who are where I want to be (you guys)!
[quote]doctasarge wrote:
Oh yeah. I also wanted to see if you guys could give me some training advice. How do you guys train when bulking and when cutting? I have focused more on lower volume heavier training with mostly full body splits for a while now. When I do higher volume more body building splits like CT’s Hss-100, I do not seem to go up in the weights I use much. It’s hard to say whether I gain more mass in either one.
So, I have stuck to the heavier TBT with some more bodybuilding stuff to switch it up. When I cut I usually do this type of stuff as well. It seems like it works better when I am on it, but I would definitely like to gain more size. Is switching it up still the best way? I see a lot of people in the T-cell alpha who stick to more bodybuilding training. Since bodybuilding is my goal, is that training my best bet even if I don’t see the gains in the weight I’m using. I could also be doing it wrong (intensity, failure level, etc).
What do you guys suggest while cutting to keep the muscle (the training may change for low carb and high carb) and for gaining muscle when not cutting? I need some advice from the guys who are where I want to be (you guys)![/quote]
I personally like to use GIANT sets when cutting. Say on leg day you would pic 5 or so exercises and do 8-12 reps on each exercise back2back2back, etc. Then rest. Do 3-5 sets of this and add some cardio at the end. If you push yourself like your supposed to you will be cryin for mama at the end ;D
Here is my Giant set leg day for cutting:
Squat 225x8 reps
Leg press 6 plates a side x 8 reps
Hack 70lbs a side x 8 reps
Leg Extensions 24 reps
Leg Curls 24 reps
Stiff Legged deads 12-15 reps
So start with squats and go through all the exercises before taking a break, then repeat for a total of 4 sets. After this I’d hit calves Doggcrapp style(i think, still learning the DC way). Set a weight you can do about 12-15 reps and you will be at failure. Start by contracting the weight and holding in contracted for 5 secs, bring down slowly and pause at the bottom movement for 15 seconds. Do this to failure for one set. Follow the calves with stretching them.
There is a sample Giant set leg day. You can do cardio and abs at the end if you please. This part should take about 25-40 mins or so.
I would do the carb cycle exactly as CT says. If you have any questions besides that I would recommend asking him.
Gerdy