I have just purchased some BCAA to go alone with my recovery. As far as timing goes what should I eat and when. This is what I am thinking correct me if I am wrong.
90min - Before Training -
40g Protein + 20g Fat meal + maybe some fibre from a vegetable
45min - Before Training - EC Stack
5min - Before Training - 20g Whey + 2 omega 3 capsules(salmon oil) + 1 BCAA capsule
AJ
only some food lables are wrong
when I say wrong, i mean the nutritional information is wrong
count the calories, add 4kcal for carbs etc. etc. and low and behold, the shit is off
I have found this to be the case for at least three common foods I eat on a regular basis.
I don’t think your database is very good. It leaves much to be desired. What if I have two sticks of Extra gum as opposed to Dentyne. Now, the database doesn’t help.
Seriously, I hope you get that converted to Access and everything because that thing blew me away! I really want to see the finished product.
B-
I just added Equal Packets, Sweet-n-low and the caloric values and percentages for various sugar alcohols, as I know we all include those in our diets.
Okay I think that I am going to scrap the idea of taking BCAA. I am going to continue with glutamine.
Vain or anyone else experience with Keto diets. What would you suggest for proper nutritional timing of meals before and after Weights, HIIT cardio and regular cardio. I currently take no carbs except on refeed days.
Well it’s that time again. The next update in the skindog saga, lol. When last we left our intrepid hero his weight was 95.6kgs. How has he progressed this week? All will now be revealed!
My weight daily weigh ins as taken from my last post where I had dropped to 95.6kgs, have been as follows : 98.6, 97.2, 95.8, 95, 98.2, 96.8, 95.2 and today 94.6kgs.
Clearly I have lost weight, but much less than last week, or the week before. Where I was averaging 2kgs of fat loss over and 8 day cycle of 3 low cal keto days followed by one refeed day, repeated.
This down regulation in fat loss I attribute squarely to the complete lack of discipline I have shown on my refeed days. Bottom line is that I love food. And by adopting a no holds bar approach to my refeed, the glutton at my core was set free. The nights that followed on both of my refeed days, I slept poorly only getting about 4 hours. And the following day, till about late afternoon, felt very uncomfortable, so much so, that although I have been scheduling my workouts on the first two days after my refeed, I was unable to face going to the garage to lift.
Clearly I am going to have to keep some sort or cal diary, which I will be doing as of today. I will make sure to limit myself to approx 4000cals and assess the results. Seeing if whether I need to reduce this amount, or can add a little more.
My last two refeed days I would estimate I took in at least 6000 cals, which was obviously far too much.
My last post I joked with vain, about how I differed from him, in the way that he logged absolutely everything. But also gave the throw away line that maybe if I was more like him, then I would not be on this diet in the first place. And that stands true. I have never disputed for a moment that his way is superior, just as I’m sure John Berardi’s eating plans for packing on the muscle are also far better than mine. But as Dirty Harry says “A mans got to know his limitations.” I love working out. Never have any trouble with motivation there. But when it comes to food. I love the sensuality of it too much to ever give it up, in the search for achieving my physical ideal. Hell I could be hit by a bus tomorrow, I want to savour the pleasures of life. What’s the old joke about how many women skipped dessert on the Titanic that fateful night because they were trying to lose weight?
But clearly this desire to savour life’s sensual pleasures, must be embraced with an acknowledgement of the need for moderation. This is the salutary lesson.
So while I could never be like vain or others who post to this board, and seem to take an almost masochistic pleasure in living on egg whites, chicken breasts and oatmeal. I need to more acknowledge the need for moderation. This is what I will be incorporating on my two refeed days this 8 day cycle.
As for the rest. I have lost a negligible amount of strength. When I repeated my low rep, long rest work outs. I have found that in most of my exercises, in the final set I maxed out at one rep less than last time. Really this is nothing. Even if this pattern were to continue I would only lose less than 2% of my pre diet strength levels. Something which would be recouped within the first week of regular training and eating.
Well that’s it for now.
Tune in next time. Same bat time. Same bat channel.
Well its that time again. It looks as though I am the only one posting to this thread now. But I will stick to my word. And continue to post both my successes and failures on my three day on, one day off keto eating regimen. Perhaps this real world account will help others who fall into the same category as I. Not huge, not small, drug free and needing to lose some fat. Just your average guy in other words.
In my last post I made comment that I had been eating way too much on my refeed days. I addressed this, this week. Keeping my cals below 4000 on both refeed days.
Taken from my last weight of 94.6kg my weight loss has been as follows : 96.4, 95.2, 94.4, 93.2, 95.6, 94.6, 93.6 and 92.6kg.
That makes it 31 days it has taken me to drop from 102.6kg to 92.6kg’s. All the while losing only a negligible amount of strength. Just goes to show, you don’t need pills and potions to lose your gut. What you need is commitment.
The biggest problem I am finding now is motivation to get into the gym. Grinding out the same weight with the same reps, week after week is just so boring. One of the things that has always made training so addictive for me is coming in each week and making those few extra reps, or lifting that little bit more weight.
As a result this week, I have not made it into the gym. And considering I workout in the garage that is saying something…lol.
This will likely result in me having to reduce poundages a little this week. I also plan to mix things up a little by reducing the volume of my exercises, but increasing their frequency.
I’d like to send a thank you out to vain for sending me your charting spreadsheet. I am battling hardware problems at the moment mate so I still haven?t been able to download the software I need to open it. Hoped you liked the programs I sent you as a thankyou.
Well as the folks at Warner brothers say. That?s all folks.
Well Im not on a keto diet, that’s for sure. But I have a fight in about four weeks starting on saturday and have about 4-6lbs. to loose, I flunctuate between 154-156 and fighting weight is 150lbs. Anyways I have a sound diet that has been worked out with Tampa-Terry, supplements are fine. My question is What workout do you guys recommend? remember muscle gain is not an option. Ive been doing Renegade training but with carbs down to 200 a day starting tommorrow, next week it will be impossible to finish the workout plus go to boxing practice. I was thinking of doing NB3 with power snatch on monday, power cleans on thursdays instead of walking deadlifts. Any suggestions fellas?
Vain recently talked me into going keto, so I thought I’d fire up this thread.
Just a couple of questions:
If I use Psyllium Husk, do I need to count the carb grams? It has 6 gm of carbs, but claims “sicne only 20% of the total carbs are metabolized, your body uses only aboit .05 gr per serving.”
Is threre anything wrong with using Diet soda on a keto diet?
Diet soda may keep you from getting into ketosis. Also, if you drink too much diet soda (more than one can per day) you may find yourself kicked out of ketosis. My opinion is that the citric acid is not as much of a problem as aspartame from a staying in ketosis standpoint.
Hey guys, what MRP’s do you use when on a low carb diet. I was using Low Carb Grow with a tablespoon of Udo’s choice and a tablespoon of Psyllium Husk.
Any other ideas. I like to grab a quick shake in the morning. thx
Jeff,
if aspartame can induce an insulin spike, as it has been shown to do, (even if negligibly) than it has the potential to kick one out of ketosis.
However, I have drank tons of diet pop (and water) on keto, and not been kicked out…its more of an issue when you utilize say equal or similar aspartame packets to excess, as they have dextrose and malodextrin as carriers for the asparatame…of course, those two substances are very high II and would be sure to kick one out.
Most people sometimes think they are kicked out of ketosis because the strip doesn’t turn colors…well, if you are drinking a lot of fluids, then chances are, your urine is going to be diluted and the test strip won’t be able to pick up the ketones as easily.
Oops, too late! I already exchagned the MCT Fuel for Coconut Oil (long story.) So, I’m looking at this stuff, wondering what to do with it. I took a spoonful and swished it in my mouth until it liquified and then gulped it down. I feel like I’m eating suntan lotion!
Jeff,
I used to dose a table of coconut oil on my egg beaters in the morning, or use it with meat/chicken preparations…its traditionally used in the Meditterian for baking…
anyway, keep your dosage at about 2 tbsp’s per day
