Here are my meals for the day!
4.5oz chicken
4 cups spinach+mushrooms
1/2 cup cottage cheese
2 mini pickles
8oz perch
1 zucchini
with 1 tbsp light italian dressing
and garlic powder and more onion and spice powder stuff
need onions and garlic ASAP
More chicken?
asparagus
Turkey meatballs
cauliflower
Total CALS-1286
F-24
P-189
C-48 <—minus the 20 grams of fiber from the veggies!!
And I think I’m getting confused about the veggies…I thought they are ‘free,’ but am now reading otherwise on the boards over there…some are counting veggie carbs! I don’t want to mess this up, and who knew there was a chance you could by eating too many veggies!
[quote]mom-in-MD wrote:
Here are my meals for the day!
4.5oz chicken
4 cups spinach+mushrooms
1/2 cup cottage cheese
2 mini pickles
8oz perch
1 zucchini
with 1 tbsp light italian dressing
and garlic powder and more onion and spice powder stuff
need onions and garlic ASAP
More chicken?
asparagus
Turkey meatballs
cauliflower
Total CALS-1286
F-24
P-189
C-48 <—minus the 20 grams of fiber from the veggies!![/quote]
Hey girlie =)
good luck with this, I lost 12lbs in less than 3weeks. I put 5 back on but I still feel good.
your calories seem kinda high though. I was taking in about 800cals.
Did you plug in all your stuff correctly? Maybe you should leave your estimate of bodyfat out of the calculator and just put your height and weight.
Thanks OG-
I tried that, and it says I am at a whopping 42%BF=126 grams of protein…that doesn’t sound like enough to spare the muscle I’ve worked so hard for…
Here are my ugly stats:
5’10
213
28%BF
If I ate 126 grams of protein a day that’s only 504 cals+veggies and the bit of fat allowed…probably like 800 cals! Does that sound better?
I just plugged everything in without my known bf%, and I would get 127 grams protein/day…which would also bump me out of cat 2 and into cat 3 with just 2 free meals/week and no re-feeds.
hmmm…
Thoughts?
[quote]mom-in-MD wrote:
I just plugged everything in without my known bf%, and I would get 127 grams protein/day…which would also bump me out of cat 2 and into cat 3 with just 2 free meals/week and no re-feeds.
hmmm…
Thoughts?[/quote]
Brick and elusive have a greater understanding of this one. I just did it for about 17-days. I didn’t do any refeeds, but I did have one cheat meal a week. But my cheat meal was really just a HUGE sweet potato with butter, garlic and basil which was totally awesome. I just figured for such a short amount of time, I would prefer not to eat up too much. I didn’t want cravings to kick in.
I think you should try it the way it is suggested for at least 3-days. You won’t lose an appreciable amount of muscle and any muscle you do lose you can quickly gain back.
[quote]mom-in-MD wrote:
I just plugged everything in without my known bf%, and I would get 127 grams protein/day…which would also bump me out of cat 2 and into cat 3 with just 2 free meals/week and no re-feeds.
hmmm…
Thoughts?[/quote]
The book suggests if you’re on the border between categories to move down into the lower category. It’s really your decision though. I’ve decided to try my next cycle as a Cat 2 even though I fall into the Cat 1 category of BF%.
[quote]mom-in-MD wrote:
Good to know!! But yesterday was just my first day…how fast does one usually get into ketosis?
[/quote]
Depends. Certain CKD authorities, e.g. Mauro DiPasquale, states that initially trainees should go very low carbs, i.e. 30g per day, for two weeks to allow for proper fat adaptation. That doesn’t mean it takes this length of time to reach ketosis; only that it’s optimum to allow the body to make the switch. Authors like Thibaudeau also state the transition can be made quicker by initially ingesting a higher amount of fat.
Realistically, if you’re ultra-low carbs and training you should reach ketosis on Day 3 at the latest. Obviously the more carb-ups you have the less time you spend in ketosis, so it’s a balancing act depending on your goals.
[quote]mom-in-MD wrote:
Taufiq wrote:
cougar_dnft wrote:
So far my food today has been
breakfast egg white omllette
lunch & dinner chicken and brocali
whey and greens shake
as well as lifting twice a week
training should look like
monday bjj rolling 1hr
tusaday mma sparring 1hr
wednesday bjj rolling 1hr
thursday 1hr wrestling & 1hr bjj
friday 1hr mma sparring
saturday 1hr bjj roling 1hr shootbox
roll on the 28 th
Sounds like the diet is not the best for your training schedule, the diet is especially made for people who don’t have the time to do a lot of exercises, but I’m interested what kind of result you’ll get, so if you’re still going to do it, post a before and after pic please 
ACtually the diet is especially made to lose fat RAPIDLY
[/quote]
Haha true, but you’re only expected to do 2 intense weight training sessions per week, 3 at the very most due to the severity of the caloric deficit, and a few low intensity sessions added in just as a psychological boost more so than as a way to further enhance te caloric expenditure.
I’ve never trained in martial arts before (not seriously at least) so I don’t know how intense his trainings are, but I’m sure they’re more demanding than a couple of 30 minute low intensity cardio sessions. Then again elusive made an amazing transformation even after doing hours of basketball so I’m not gonna stop him =)
[quote]JamesBrawn007 wrote:
mom-in-MD wrote:
Good to know!! But yesterday was just my first day…how fast does one usually get into ketosis?
Depends. Certain CKD authorities, e.g. Mauro DiPasquale, states that initially trainees should go very low carbs, i.e. 30g per day, for two weeks to allow for proper fat adaptation. That doesn’t mean it takes this length of time to reach ketosis; only that it’s optimum to allow the body to make the switch. Authors like Thibaudeau also state the transition can be made quicker by initially ingesting a higher amount of fat.
Realistically, if you’re ultra-low carbs and training you should reach ketosis on Day 3 at the latest. Obviously the more carb-ups you have the less time you spend in ketosis, so it’s a balancing act depending on your goals.[/quote]
Well this is a low fat AND low carb diet…I think I may be entering ketosis already on my second day…I’ve got this slight metal taste going on in my mouth!
hey ppl
starting moring of day three so far no issues with hunger so far , although last night during sparring felt totaly spent so much so that last night shot a double with my head ended up catching a knee with my fasce and sitting on the matt looking puzzeled.
I will post up before and after pics any got run got to head to work
I lost 2 pounds in 2 days!!
This is my third day as well, but I’m having my free meal in a bit…sushi, a banana with graham crackers and chocolate milk! 
Why would one be concerned about ketosis on this diet? This is a matter of calories in versus calories out and getting the proper nutrients in the process: vegetables, protein, EFAs.
[quote]JamesBrawn007 wrote:
mom-in-MD wrote:
Good to know!! But yesterday was just my first day…how fast does one usually get into ketosis?
Depends. Certain CKD authorities, e.g. Mauro DiPasquale, states that initially trainees should go very low carbs, i.e. 30g per day, for two weeks to allow for proper fat adaptation. That doesn’t mean it takes this length of time to reach ketosis; only that it’s optimum to allow the body to make the switch. Authors like Thibaudeau also state the transition can be made quicker by initially ingesting a higher amount of fat.
Realistically, if you’re ultra-low carbs and training you should reach ketosis on Day 3 at the latest. Obviously the more carb-ups you have the less time you spend in ketosis, so it’s a balancing act depending on your goals.[/quote]
I’m not concerned, was just curious!
[quote]mom-in-MD wrote:
I’m not concerned, was just curious! :)[/quote]
I am watching this thread. This sucker is HARD
It is!
I don’t know what’s going on today, but I’m really sleepy…no motivation to do much. I had felt fine the first two days of this diet, then yesterday was my first free meal…Do carbs affect me that much? sheesh!
At least it’s an off day from the gym…hopefully get out for a walk later…
hey folks skipin the double session of wrestling in jits have been gasssing so bad doubt i would manage the to to two session back to back still not hunger but definetly my brain is just not working.
however did discover I relly like surger snap peas there pimp
I guess I hit a wall yesterday and today, but I’ve gotten over it and feeling more positive…I think a lot of it has to do with being less active…I was in the gym 4-5x a week, and now it’s down to 2-3. I train to look good and FEEL good! Lifting is my me time, and instead I’ve just been moping around…
Plus, I’ve been really tired…thinking of getting some Spike to help with that, ha!
So it’s back to the gym tomorrow and then refeed time!
The weird thing is that I haven’t been craving carbs…but wanting FATS…and I’ve been having trouble getting myself to eat…I’d rather go hungry than eat more chicken…
So I’m also using this diet as a way to get more creative with different herbs and spices!
My buddy is down 18 pounds in 27 days. Crazy.
MiM!
How are things going for you? How long are you planning on giving this a go? The first 3 days were hard for me and I almost wish I hadn’t had a refeed.