OK…I’ve done an 8 week run of CKD before, and I do realize that there are more carbs on a diet as described above. But my question is simply this, is this basically a CKD but with heathier fats and post carb-up meals? A high prot/ moderate fat/ veggies for carbs? A T-Dawg Diet? I just don’t understand what the difference is between this and the CP Diet. By the way…It’s GREAT to hear that you all are kicking butt on the diets!
Greenbeans are just good because they’re convenient, low in calories, and high in fiber. I also eat a ton of spinach, broccoli, and cauliflower. I doubt that CP would go for the legumes/beans idea, as you’re more likely to overconsume if you eat those. The .9g figure is just a starting point. As Ryan said, it’s tough to accurately estimate how many calories are in a salad (I usually just say 40). I would assume that your carbs can go a bit lower and that some of your post-training carbs can be replaced with glutamine if you’re dieting. I think that your “specific carbs” observation is best. From what I’ve read of CP, he rarely will come out and say you need to eat X amount of calories, carbs, and fat. He’s big on the 1.5-2g/lb. protein, though. Just make sure that you are taking in 5-8 oz. of meat, some veggies, and some healthy fats at each meal; then evaluate your progress. You might need to up or lower your fat or carb intake. My training has gone extremely well with this diet. My energy levels have been higher than ever; in fact, I didn’t have any problem adapting either. My split is as follows:
Sunday: EDT-Hip dominant, calves
Monday: OFF-carbup
Tuesday: 6x4 strength work-Chest, Back, rotator cuff
Wednesday: EDT-Quad dominant, calves
Thursday: OFF
Friday: Cardio, Abs, and calves only
Saturday: 6x4 strength work-Arms, rotator cuff
I don’t train shoulders or traps directly (at least not right now).
Eric, thanks for the response on training. I was wondering, can I get a bit more info on Poliquin’s recommendations for post-workout shake based on reps? Also, any reason why you are doing EDT and 6/4 strength training at the same time? This is working out for you then?..thanks!
Can we start posting some sample meals. “CP meal of the month club” I’m still playng around the kitchen, hope to have somthing good to share soon.
You bring up a good point about C.P. and Serrano talking about individualizing a nutrition program to one’s hormonal makeup. I think really nutritionally speaking you can only do this with insulin and this diet does work well for those insulin resistant. It’s more difficult to really boost one’s testosterone, growth hormone, thyroid or lower cortisol through nutritional measures but most of CP’s training recommendations are designed with the above in mind. Also a word on postworkout shakes. They are not absolutely necessary for everyone. In an article on his “28 day induction diet” posted on a now defunct site a while back CP recommended 50 grams of glutamine in water postworkout.
Not a whole lot behind the 6x4 with EDT scheme. I did EDT for my arms during August, so I decided to go with some low rep work with my upper body. Basically, my short term goals are lower body hypertrophy and upper body strength (right now, at least, given my proportions and strength). I really like it so far; yesterday was one of the best hip dominant sessions of my life.
Kelly…I’m pretty sure that the post-workout shake recommendations by CP included protein in addition to the glutamine if you’re over 8 percent and skipping the carbs. Going off memory here, but I’m pretty sure the recommendation was .25 g. protein/lb bw and up to 50 g. glutamine. Also, BCAA’s are a must when going no-carb in your post-workout shake. Don Alessi and jman also said the same thing, although I don’t think they used as high of a glutamine amt. 10 g. if I recall, and Dr. Serrano has said no more than 20 g/day in an old TMag interview. DiPasquale says on the Metabolic Diet site not to exceed 10 g. at a time as well. Who to listen to???
Man, this thread kicks, but we need to consolidate the two CP/Anabolic diets threads together. Maybe just use this one. For those of you who still follow Massive eating protocols (to the extent which they can be followed on this diet) are you still doing a P+C meal an hour after the post-workout drink? After my 2 scoops of Surge this afternoon I had a meal consisting of 8 oz. chicken, 1/2 a scoop of GROW with 1/3 cup of oats and an apple. Should I nix the carb meal? Thanks. Lata.
MBE: “Makin’ this place that much more nonsensical since 2346. JADABB founder, 2002.”
-Eric
eric–if you are on this exact diet, then i would say no, stick to the P+F meal (with the greens, which is every meal.) ill have my pwkt shake at 3, and eat my next meal at 4:30. i find (on all diets for me) that if i eat an hour after pwkt, i will hold a lot of water for the rest of the day. i just find that 1.5 hours works the best for me. JCTEN “Kicking ass and eating buffalo and greenbeans since March 73rd. but im all out of of buffalo and greenbeans…”–jesse
Yo, that’s what I had for my evening meal! two nice juicy buffalo burgers from Trader Joe’s and a big ol plate of French greeners plus 5 flax oil caps. Good eatin’. Lata.
MBE: “Animorphism never tasted so good since 1880. JADABB founder, 2002.”
-Eric
Okay all, I need a good source of clean carbs. These damn oats are killing me. Anyone have any other suggestions for my carb up days? I swear, sooner or later I’m going to throw up my hands and head for the Guiness and a big pan of lasagna! Help!
Paul, try making a pot of chili for your carb-up days. Kidney beans, brown beans, dried cottage cheese, tomatoes. Those are really clean sources.
Regarding P+C 1-2 hours pw, about that time frame I have extreme dizziness low blood sugar, I generally eat low carb at that point, is there still insulin in my blood stream and if so will calories be converted to glucose and shuttled to muscle or fat?
Regarding carb-up, my focus is leptin, so I minimize fructose (sucrose is 1/2 fructose) and fat. I eat kiddie cereals, pasta, breads, frozen yogurt and enough protein (1g/lb).
Yeah definitely use protein postworkout along with the BCAA + Glutamine. I would prefer the BCAA/GLN be taken first separately to enhance absorption and follow this up with the protein drink. I know the recommendations are all over the place for glutamine/bcaa etc. but I’d just as soon use equal amounts of each up to a total of 50 grams or however much one can afford.
I usually stick with clean carbs on my carbup days: oats, yams, veggies, cottage cheese, multigrain bread, corn, and maybe an apple. Also, I’ll include several things to help with insulin sensitivity/glucose tolerance/glucose disposal: ALA, cinnamon, balsamic vinegar (lowers the GI of a meal), vanadyl sulfate, plus the chromium in my multi. Once I’ve been on the diet a while longer, I plan to increase carbup frequency and toss in an occasional cheat meal (I haven’t had one in 3-4 years).
What is everyones training protocol on this. I am wondering which way to go.
I think this type of diet INITIALLY lends itself especially well to low rep work. Over time, as your body becomes more efficient at burning fat and you get over the inital lethargy (if you have any), I don’t see any limitations in terms of programs. Just make sure that you’re getting plenty of high GI carbs and/or glutamine/BCAAs around your workout.
paul–the carbs should be SOMEWHAT clean. ill stick to wheat breads and oatmeal, but for breakfast on sunday i had healthy pancakes with all natural peanut butter on them (along with my eggs.) ill also put a little bit of fat free cream cheese on a toasted whole wheat bagel, and when i drink a MRP ill have a wheat bread/all nat pb/banana sandwich. try making a sandwich. ill do 4oz of turkey or chicken, low fat mayo, mustard, provolone, lettuce and tomato with 3 slices of bread.
Right now I am doing a modified Maximal Weights 4 day split. On the core lifts, I start with 3 sets of 1 @ 90-95 percent 1RM, then 5x5 with 75-80 percent. Each workout I add 1-2 reps on the 95 percent until I am at 8x1, and each time I hit 5x5 with a given weight I increase by four percent. I got this from an old Poliquin Q and A that was originated by Doug Hepburn.
To SAK
I?m doing 5X5 with 2 warm up sets (I?m 35, I kind of need extra warm ups. You youngsters might not need 2 sets )
Mon: Chest & Shoulders
Tue: Arms & Abs
Wed: Legs & Back
Thu Chest & Shoulders
Fri : Arms & Abs
Sat: Back
My legs get too big if I train them more often.
This diet rocks I?m actually getting stronger while on 15 cals per BW. I?m down two pounds (192) with a cheat day on Sunday. Had to have Italian while watching Sopranos.
Eric Cressey :
Four years w/o a cheat meal? Are you in jail?
BTW you can get good organic grass fed beef through Dr Mercola?s site mercola.com
They have free shipping on orders over $100
It?s a bit more expensive but well worth it.