[quote]kkeane wrote:
Quick question - how many of you cycle calories throughout the week? Do you do a simple Low/High cycle if you do? I have never tried it (on purpose) and am thinking of giving it a shot… consuming 300-400 less cals on non-training days.[/quote]
I been doing that with succes so far. I usually take low calories during the week and have a massive 12-14 hour carb up with 3500-4000 calories during the weekend(I’m cutting)
Can someone post some foods that are super-high (and college dorm friendly) in fat? It seems to me that I’m getting plenty of protein but not enough fat.
Thanks
[quote]lolpie wrote:
Can someone post some foods that are super-high (and college dorm friendly) in fat? It seems to me that I’m getting plenty of protein but not enough fat.
Thanks[/quote]
You can hard boil a bunch of eggs on Sunday afternoon or something and keep them in a tupperware in a mini fridge / common room fridge.
Also:
-Almonds
-Natural Peanut Butter
-Turkey Pepperoni (watch the sodium)
-Olive Oil - smuggle it into the dining hall and pour it on all your meat, or just drink it straight
Can an experienced person my question above please? ;{
GetSwole:
i’ve been on the diet for 14 out of the last 18 months… How many calories are you taking in total? There is not a magic number of carbs that would be too much, it depends on a lot of things. Plus, SOME might be fiber… at least in the peanut butter. The ketosis sticks will not do much for you in my experience, as ketosis is not the object of this diet.
[quote]Zluke wrote:
kkeane,
Yeah, that’s what i do. I aim to have an average of 3000 calories per day, so it makes 21000 per week. On off-days i have 2750 and on work-out days i have 3250.
You may keep your meals the same each day, but the difference between off and on days will be that you toss in peri-workout drink.
I am on transition phase currently and i love my training days cause i eat like a king :)[/quote]
Do you normally count the carb up calories in that average? I guess you do, since your count is 21000 a week. I’ve never kept track of my calories during a carb up, to be honest. I don’t know if any of them have been under 4,000 cals a day.
I may just average my cals during my five and a half days of low carb- average 3500 a day and then go nuts on the weekends and not count anything but carbs.
Those were no fiberous carbs I came up with, including some of my vegetables. I know theres not a magical number of carbs, I just want to make sure I’m fat adapted, even though I didn’t expect (nor have I had) a big dropoff in energy because I’m pretty use to low-carbing on and off. I just was wondering if theres a way to make sure I’m fat adapted.
[quote]DirtyRobot wrote:
You can hard boil a bunch of eggs on Sunday afternoon or something and keep them in a tupperware in a mini fridge / common room fridge.
Also:
-Almonds
-Natural Peanut Butter
-Turkey Pepperoni (watch the sodium)
-Olive Oil - smuggle it into the dining hall and pour it on all your meat, or just drink it straight
[/quote]
About the Olive Oil - what kind and how much should I drink if I’m going to drink it straight? Also, how does it taste??
Thanks again!
P.S. What about pizza? One slice has around 30 carbs and it has tons of fat.
This fvcking diet is starting to really frustrate the sh1t out of me. This is the end of week 7. I started at 291. Yesterday I was 290, today, 291 again, WTF! I know I’m not supposed to get on the scale evfery day. I am curious to see the daily progression after the carb up. Guess I have to go down to 3000 cals from 3400. I’m running out of answers, and more importantly patience. How long could it take to lose 1 goddam pound?
[quote]scotty2 wrote:
This fvcking diet is starting to really frustrate the sh1t out of me. This is the end of week 7. I started at 291. Yesterday I was 290, today, 291 again, WTF! I know I’m not supposed to get on the scale evfery day. I am curious to see the daily progression after the carb up. Guess I have to go down to 3000 cals from 3400. I’m running out of answers, and more importantly patience. How long could it take to lose 1 goddam pound?[/quote]
I lost plenty in 3 weeks i been on. Then again my my second carb up was the best…really clean. Also during the week I go between 15-20 carbs…no moer than that. I’m really careful with everything I eat and count every single gram of chesse, peanuts, eggs, e.t.c…
[quote]lolpie wrote:
About the Olive Oil - what kind and how much should I drink if I’m going to drink it straight? Also, how does it taste??
Thanks again!
P.S. What about pizza? One slice has around 30 carbs and it has tons of fat.[/quote]
Extra virgin should be fine - it’s a great source of pure fat. Give it a taste yourself.
Pizza? No. That would be horrible on this diet. That’s your entire daily allowance of carbs for the day, so unless you eat nothing else, you’re going to be over your limit, and that’s before you’ve even had any veggies that day. Not to mention some slices will be over 30g by themselves.
Scotty2: First, keep in mind that this is is simply one man’s opinion and others may disagree.
How much weight are you looking to lose? At 290 lbs, you may have a significant amount of weight to lose.
This diet is a tricky beast, and it’s the best diet in the world at what it is designed to do.
But keep in mind what this diet is designed to do. On this diet you will gain or maintain muscle while losing bodyfat – not necessarily losing weight.
Losing bodyfat while not losing weight has been my own experience. Personally, I’ve gone from 205 at 13% to 195 at 8% bodyfat on this diet over the course of several months. My lifts are up, my body looks the best it ever has, but my weight is only down slightly.
You’ve found the best thread on the internet and a great diet. But at 290 lbs, you may want to focus specifically on your scale weight. For that, a different diet (perhaps the velocity diet?) may be better. I realize there are many uses for this diet, but I’m speaking strictly about weightloss since that is what you’re trying to do.
If you stay on this diet and you’ve only lost 1 pound after 7 weeks, you need to be far more vigilant about your carb ups and cheat meals. I don’t know your training schedule, and more information would be helpful, but you should keep your activity level high and perform fasted cardio in the morning.
I understand all the losing weight gaining muscle nonsense. I’ve been doing this a long time, this isn’t something I just started doing. I have been hitting the weights religiously for over 14 years, and dieting seriously for well over 5. I wouldn’t be so frustrated about the scale had I begun to look differently.
I took a rough measurement of my waist. I may have lost between 1/2"-1". I have done this type of diet before(CKD), and had good results, lost quite a bit of fat, which adds to my confusion. I have been powerlifting for the past year and put on alittle more fat than I expected and/or wanted. My back started acting up a little, so I decided to lean out and go back to a more traditional bodybuilding routine.
So, while yes, I do have quite a bit to lose, I’m not just a great, big, fat guy. Maintaining my size is priority number one. But, spinning my wheels and getting frustrated is not on my list right now. Please pardon my rambling as I am pretty friggin annoyed right now. BTW, took it down to 3100 cals today from 3400(3400 is X 12)
[quote]DirtyRobot wrote:
Extra virgin should be fine - it’s a great source of pure fat. Give it a taste yourself.
Pizza? No. That would be horrible on this diet. That’s your entire daily allowance of carbs for the day, so unless you eat nothing else, you’re going to be over your limit, and that’s before you’ve even had any veggies that day. Not to mention some slices will be over 30g by themselves.
[/quote]
I sometimes go over 50 carbs a day, yet I still manage to lose weight when I weigh myself. I’ve been like that since I started the diet (7 weeks)
Also, all I’ve noticed is that I’m losing weight, but don’t see any proof that I’m gaining muscle (I only go to the gym to do cardio)… 
Hi I started this diet on Tuesday of this week. I’ve calculated that I should be eating approx 3000 cal per day, but find it difficult do get that much in. I read a post from ronaldo7 saying that he jumped straight into the cutting phase. Is this ok to do as I can only really eat between 2000/2500 cal per day.
Also how can I tell when i’m fat adapted.
Cheers.
gav223,
Doc doesn’t recommend going into cutting phase in the very beginning. What if you just up your fats with some extra virgin olive oil? Or even heavy cream, maybe? If you don’t deviate from P35/F65 ratio, then you should be fine.
Alright, i am doing some calculations in Excel in the meantime and as a warmup for my brains i calculated this for ya:
When you have 2500 cals and 35/65 ratio, then you have 1625 cals from fat and 875 from PRO.
If you add 500 cals from fat (about 55 grams of oil) to make it 3000 calories total, then you ratio will become 71/29. I don’t know if it is ok to go like this. Let’s hear what others say.
[quote]ronaldo7 wrote:
I have a questions for the vets. Does one have to do cardio in order to deplete glycogen or does weight lifting 4-5 times a week enough to carb up on the weekends?[/quote]
Glycogen is gone pretty much 3-4 days after cutting your carbs down to 30g. That’s without exercise. So with exercise it decreases much more rapidly. (Got the info from “The Ketogenic Diet” by Lyle McDonald if any of you are wondering…)
[quote]lolpie wrote:
DirtyRobot wrote:
Extra virgin should be fine - it’s a great source of pure fat. Give it a taste yourself.
Pizza? No. That would be horrible on this diet. That’s your entire daily allowance of carbs for the day, so unless you eat nothing else, you’re going to be over your limit, and that’s before you’ve even had any veggies that day. Not to mention some slices will be over 30g by themselves.
I sometimes go over 50 carbs a day, yet I still manage to lose weight when I weigh myself. I’ve been like that since I started the diet (7 weeks)
Also, all I’ve noticed is that I’m losing weight, but don’t see any proof that I’m gaining muscle (I only go to the gym to do cardio)… :([/quote]
Low carbs and ketosis are not required to lose fat. A calorie deficit is. It’s the low carbs that make it almost exclusively fat that you lose rather than about a 50/50 mix of lean mass and fat like you would on a high carb diet. Not to mention the other adaptive affects low carb has such as using fats for high intensity exercise and using muscle glycogen more efficiently.
Also, how do you expect to gain or even maintain any muscle without weightlifting? That should be a staple regardless of diet.
Just starting day 11 on AD. So tomorrow (Saturday, 3/1) will be my first carb-up. I have been really good about staying at or under 30g carbs per day. I think my fat to protein ratio is pretty close. I’ve been averaging 3000 calories per day. So, having less than a day left out of the initial 12 days, I feel good. There wasn’t any point in which I felt drained or hit a wall or anything. All my workouts have been great with either higher reps or higher weight than the previous. I lost 4lbs in the first few days and since then my weight has remained about the same.
My only question is, is it normal for some people to experience no crash or to not hit a wall prior to their first carb loading day? I was eating high carbs before and just went straight into 30g per day. Does my lack of crashing tell me anything useful?
Thanks guys! I am happy with my results so far. We’ll see how the weekend goes!
[quote]Bizmark wrote:
ronaldo7 wrote:
I have a questions for the vets. Does one have to do cardio in order to deplete glycogen or does weight lifting 4-5 times a week enough to carb up on the weekends?
Glycogen is gone pretty much 3-4 days after cutting your carbs down to 30g. That’s without exercise. So with exercise it decreases much more rapidly. (Got the info from “The Ketogenic Diet” by Lyle McDonald if any of you are wondering…)[/quote]
Great to hear it…thanks for the info pal.