Has anyone tried it?
Want me try it and post weekly pics?
tweet
yes, please do. daily pics.
Coach Davies or Ferrugia? IIRC its basically IF carb backloading-style WITH a diet plan for the backloads? Its a reasonable plan for regular joes who are serious about lifting and nutrition from what i can see.
Starting tomorrow.
tweet
[quote]Depression Boy wrote:
Coach Davies or Ferrugia? IIRC its basically IF carb backloading-style WITH a diet plan for the backloads? Its a reasonable plan for regular joes who are serious about lifting and nutrition from what i can see. [/quote]
Ferrugia.
tweet
Started today. Went easy on the carbs as I had a decent amount of carbs the 3 days before on the weekend. I will be increasing the amount of carbs as time goes on. Pictures and weigh-in will be taken and posted in the next 24 hours. Details of my training will be posted sometime soon as well, but this thread is more about the 4-6 week diet experiment.
Todays diet;
5:30am: espresse shot and 10 grams of BCCAs (pre-workout)
7:30am: 10 grams of BCCAs (post work-out)
12:30pm: 3 eggs and 12 almonds
P: 21 C: 3 F: 22
3:30pm: chicken breast and salad dressed with tablespoon of olive oil
P:27 C: 0 F:15
5:30pm: tuna, rice and pickles
P:34 C: 55 F:10
7:30pm: BBQ steak, baked sweet potato and sald with 1 tablespoon of olive oil
P: 95 C: 55 F:10
TOTAL MACRO’S: P: 177 C: 113 F: 67
Evaluation: happy with todays macros. As noted before I will be increasing carbs as time progresses.
tweet
[quote]theBird wrote:
Started today. Went easy on the carbs as I had a decent amount of carbs the 3 days before on the weekend.[/quote]
So basically you didn’t start today…
I appreciate the thread and will check back in to see how it goes but what do you hope to accomplish in 4-6 weeks? If it were a crash diet 6 weeks can be a lifetime but he advocates skipping breakfast and moving carbs to your last meal of the day, hardly novel. For someone who is already in shape those two factors should not have a drastic effect unless other un-noted changes are made.
[quote]JLone wrote:
I appreciate the thread and will check back in to see how it goes but what do you hope to accomplish in 4-6 weeks? If it were a crash diet 6 weeks can be a lifetime but he advocates skipping breakfast and moving carbs to your last meal of the day, hardly novel. For someone who is already in shape those two factors should not have a drastic effect unless other un-noted changes are made. [/quote]
Im expecting to notice a significant change in body composition. My goal is “body recomp”. I think this thread will be good for those who are considering the diet to see what difference it makes to a intermediate lifter.
tweet
Yesterdays update:
5:00am; espresso with 30ml of steamed milk, 10 grams of BCAAs. (pre-training)
7:00am; 10 grams of BCAAs (post training)
12:20pm: 3 boiled eggs
P: 18 C: 0 F: 15
2:15pm; small chicken breast and piece of steak, and salad with 1 tablespoon of olive oil
P: 35 C: 0 F: 17
6:30pm: chilli con carn and rice
P: 33 C: 70 F: 10
7:40pm: tuna, oats with berries.
P: 20 C: 35 F: 9
TOTAL MACRO’S; P: 110 C: 105 F: 50
Evaluation: Happy with todays efforts. Some very minor hunger pains in the morning but not un-tolerable. Unfortunately I had tweaked my lower back this morning at training, and will probably have to modify my training for 7-10 days as a I recover.
tweet
I’ve never even heard of this before, any links you can recommend?
[quote]tigerross wrote:
I’ve never even heard of this before, any links you can recommend?[/quote]
Hey buddy,
Ive stopped posting in this thread due to the lack of interest.
Anyway the renegade diet involves fasting in the morning, and then in the next 4 hours is the underrating phase where you eat 2 meals consisting of protein and fat. The next 4 hours is the over eating phase where you eat 2-3 large meals consisting of high protein and high carbs.
I have been doing this for about a week now and it seems to fit in with my lifestyle. I suppose I can’t comment further until I have tried this method for a little longer.
If you do a google search, it will come up with heaps of articles and suggestions.
tweet
Cool man, thanks, I’ll check it out, keep posting your progress and such and I’ll keep checking in.
[quote]theBird wrote:
Hey buddy,
Ive stopped posting in this thread due to the lack of interest.
tweet[/quote]
You must be joking, 3 people responded, that is high interest in the nutrition section anymore.
Keep posting your updates, I didn’t mean to scare you off. I’m normally not a stickler for how someone follows a diet but if you are going to keep a thread about it then you should follow it to a tee.
^^ Agreed, pls keep posting Bird.
And funny how 2 meals in 4-hr window can be called an “undereating phase”
[quote]chillain wrote:
^^ Agreed, pls keep posting Bird.
And funny how 2 meals in 4-hr window can be called an “undereating phase”
[/quote]
Ok then. The 2 meals are meant to be smaller meal consisting of only protein and fat.
For example, today my meals have been:
12:00pm: Broken the fast with 3 boiled eggs. P: 18 C: 0 F: 15
3:00pm: A tin of mackerel and about 5 almonds. P: 17 C: 0 F: 20
Tonight I am attending a social event it is a BBQ, so I will wait until 6:00pm for the BBQ until I eat next. Tonight is my “cheat night” so I will be eating the garlic bread and apple pie on offer, although once you consider the meat I will eat the “macro blow-out” won’t be so much of a “blow-out”.
tweet
12:30pm: Steak, almonds and a radish salad. P: 40 C: 0 F: 40
3:00pm: Mackeral and some watermelon. P: 20 C: 20 F:25
7:00pm: @indian restaurant; chicken saag, 1 cup of rice, 3 slices of bread, potato and peas curry. estimated macros; P: 40 C: 120 F: 25
TOTAL; P: 100 C: 140 F: 90
evaluation; Fat is a little high for my liking and more protein would of been better. I have had a rough weekend, so I am giving myself a bit of slack.
tweet
What is your activity level right now? BW?
Those calories look really low…take this from someone who tried to push through a dieting plateau by doing about ~2000 calories a day while lifting heavy 5x a week. Undereat too long and the result is not fun.
[quote]Sutebun wrote:
What is your activity level right now? BW?
Those calories look really low…take this from someone who tried to push through a dieting plateau by doing about ~2000 calories a day while lifting heavy 5x a week. Undereat too long and the result is not fun.[/quote]
Hi Sutebun,
At the moment Im training 4x/week doing Chris Colucci’s beginners template (2 upper & 2 lower days). Im a soccer player, although I am in the offseason at the moment, in which I have been training with and introducing the gym to my girlfriend. Ive previously had a lower back issue and hence going super light with the squatting and deadlifting, concentrating mainly on form. In about 4 weeks time my activity will increase as I start my pre-season in which I will change to WS4SB. We ride out bikes to the gym and back which is only a leisurely 5 mile ride.
During the day I work an office job, so there is no heavy lifting although I am on my feet a bit.
I am 6’2, and I weigh at the moment 207 lbs, although I will be wanting to be about 198-192 lbs come the soccer season(April), as I find been lighter helps avoid the injuries and I move around with more agility.
What issue did you encounter with your underrating experience? What are the warning signs?
tweet
Todays effort;
6:00am; coffee and BCAAs (pre-training)
7:30am; coffee and BCAAs (post-training)
12:00pm: 3 eggs. (P:18 C: 0 F: 15)
2:30pm: steak, peas and almonds (P:35 C: 0 F: 30)
4:30pm: tuna, and gluten free crepes (P: 35 C: 70 F: 18)
7:00pm: 2 fillets of snapper, baked sweet potato, steamed asparagus and broccoli. (P: 40 C: 75 F: 10)
TOTAL MACROS:
P: 138 C: 145 F: 68.
Evaluation: Happy with todays effort. I am starting to wonder if I maybe could do with some more carbs. Maybe a bowl of cereal with my main meal. Maybe I should do that on work-out days or maybe I should do that before work out days??? Saying that I try and do something active most days, even if it is just super-setting pull-ups and push-ups.
tweet
[quote]theBird wrote:
What issue did you encounter with your underrating experience? What are the warning signs?
tweet[/quote]
Had been dieting for a few months at a rate of about ~1 kilo a month, and then the weight loss seemed to stop. My answer was to drop calories even lower at 1800-2000 a day. At the time I probably weighed 74kg.
This led to a loss of strength, fatigue (mental and physical) in day to day life, lack of overall energy and motivation, difficulty sleeping.
I think the mental fatigue and lack of energy are big warning signs. While my strength did take a hit, I worked out first thing in the morning and also covered my peri workout nutrition, so I was able to survive the gym sessions. But they got worse and worse, occasionally with some really poor days. On those poor days my body just didn’t seem to move well (it wasn’t in pain or anything) and I always had to summon a lot of courage before sets. AFTER the gym I’d be toast the rest of the day, feeling like complete shit and lacking energy to really do much.
If you wanna lose weight do it gradually and don’t enter too much of a deficit. Especially if you’re already mostly lean…