Treerollins' SCD: cutting edition

[treerollins]

I've been on a SCD maintenance version of low carbohydrate dieting for the past 3 months and have dropped from 272 pounds to 254. This log will detail my diet, supplement, and training program for six weeks. This SCD cutting diet will feature three whole food meals, two whey isolate shakes, and one post-workout amino acid/carbohydrate cocktail.

My supplement program will change in two weeks; I'm coming to the end of a halodrol liquigels and thermogenic thyrotabs cycle. Currently I use Champion Nutrition IsoCool whey isolate, Scivation Xtend, and Muscletech Anabolic Halo for peri-workout purposes, and fish oil, evening primrose oil, and CLA for strategic fat intake. I use a daily multi-vitamin/mineral, and melatonin before bed (about every other day).

My goal in six weeks is 235 pounds. I may run this log longer than six weeks if I feel up to it when the time comes.

In the meantime, I'll begin the actual log sometime late this evening. I work third shift and my schedule is backwards; work from 4PM to 4AM, workout from 4:30 to 6 AM, sleep from 8-2:45 PM ( later on off days). My next scheduled workout is for chest on Monday morning at 4:30. Like I said, I'll detail both training and diet/supplementation. Hopefully this will be an interesting/entertaining, or maybe even informative six weeks.

-Treerollins

[IMAPACKERFAN]

subbed. good luck

[treerollins]

I'm up late (usually in bed by 8 or 9 AM) so I may as well record my pre-bed meal.

10:30 AM

3/4 lb smoked salmon fillet, 2 oz reduced fat colby cheese, large salad w/ 3 cheese balsamic dressing (Newman's); 2 grams CLA, 1 gram evening primrose oil, 1 multi vitamin/mineral + 1 g vitamin C, 2 digestive aid tablets.

I'll set the alarm for seven and detail my eating leading up to and following my workout in the next post. The 3 whole food meals + 2-3 shakes template is just that, a template. Sometimes I'll have an extra whole food meal and drop a shake, or vice versa. Every five to seven days I'll have a carbohydrate re-feed meal rich in fruit and complex carbohydrates.

[treerollins]

Sunday evening (5-11-08) through Monday morning (3 AM, 5-12-08)

Meal One (6:00 PM)
2.5 oz almonds, 2 oz reduced fat cheese, 1/4 lb smoked salmon

Meal Two (9:00 PM)
6 oz tuna fillet, salad w/ 2 oz 3-cheese balsamic dressing, 2 oz reduced fat cheese, 1 halodrol liquigel, 1 thyrotab

Meal Three (12:00 AM)
1/2 lb 95/5 round, salad w/ 2 oz 3-cheese balsamic dressing, 2 oz reduced fat cheese, 1 oz almonds, 3 herbal BS caffeine/various other cheap catecholamine like ingredient tabs (I'll be slowly using up any/all left-over "supplements" I've collected over the past year or so), 1 halodrol liquigel, 1 thyrotab

Meal Four (3:00 AM)
2 scoops Champion Nutrition IsoCool whey isolate, 5 grams glutamine. Over the next two weeks (until I get my next order of supplements in) I may substitute a small whole food meal supplying approximately 50 grams of protein for the whey isolate, my supply of IsoCool is running short.

[treerollins]

Monday morning (5-12-08)

Workout: Chest

Bench press: 1 warm-up set, 4 work sets
Inc d-bell press: 3 sets
Cable crossover: 3 sets
One arm smith machine bench: 3 sets
Dips (machine assisted): 4 sets

Post-workout meal (6:00 AM)
4 scoops grape Xtend, 1 1/3 servings Anabolic Halo, 1 halodrol liquigel, 1 thyrotab

Meal 5; "Pre-bed meal" (7:30 AM)
1/2 lb 95/5 round, 1 oz reduced fat cheese, salad w/ 2 oz 3-cheese balsamic, 4 g fish oil, 2 g CLA, 1 g evening primrose oil, 1 multi vitamin/mineral

Totals for meals #1-5

Protein: 225 g Carbohydrate: 38 g (16 g fiber) Fat: 192 g kCAL: 2780

This breaks down to 62% fat, 33% protein, and 5% carbohydrate. These figures would be skewed a bit if I included the amino acids (roughly 22 g total) from Xtend and Anabolic Halo, the carbohydrates (25 grams) from Anabolic Halo, and the fat grams from fish oil, e.p.o., and CLA. I also did not subtract the fiber (16 grams) from caloric totals. I tend to eat the same things over and over, and I never really count calories. From here on out I won't calculate macronutrient gram totals/ratios, but I will certainly record every bit of food I consume, along with the time, etc.

I'm unsure of my weight, I had a surplus filled weekend (still within keto guidelines), and I can put on five to ten pounds over the course of a day (especially when consuming carbohydrates). I work tuesday, and will report my weight then (I use their industrial scale, the one at my gym needs to be thrown away). I'm certainly not in the habit of weighing myself every day, but something like 2-3 times per week is realistic.

Over the course of these next six weeks, it may seem like this loose approach (not calculating totals, etc) to cutting isn't warranted, but I'm confident that 235 pounds is within my reach. And I promise to make these posts more streamlined in the future, I tend to ramble when given the oppurtunity. I welcome any comments, criticism, questions, or anything you want to discuss.

Until tomorrow, Treerollins.

[treerollins]

Meal One (8:30 PM)
12 oz tilapia, 2 Tbsp butter, 1 halodrol liquigel, 1 thyrotab

Meal Two (10:30 PM)
5 oz tuna fillet, salad w/ 2 oz italian dressing (Newman's), 2 oz reduced fat cheese

Meal Three (2:00 AM)
5 oz tuna fillet, 2 oz reduced fat cheese, 2 oz almonds, 1 halodrol liquigel, 1 thyrotab

Meal Four (3:30 AM)
1 scoop IsoCool, 5 g glutamine, 1 halodrol liquigel

Workout (4:30-5:45 AM)

Back

Front pulldown: 1 wmp set, 4 work sets
Reverse grip barbell row: 3 sets
Close grip (v-bar) pulldown: 4 sets
Low pulley row: 5 sets
Straight arm cable pullover: 3 sets

Post-workout cocktail
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Pre-bed meal (6:45 AM)
12 oz chuck steak, 2 oz almonds, salad w/ 2 oz italian dressing, 4 g fish oil, 2 g CLA, 1 g e.p.o., 1 multi vitamin/mineral, 3 digestive enzyme tabs

I work from 4 PM to 4 AM today, so with the extended "awake" hours I may have an additional meal or two. This tends to play itself out over the course of the week, sometimes I won't eat as much because I'm sleeping for 10 or 11 hours, and other days I will eat slightly more. Tomorrow is leg day, and for me that means it's hit or miss. I've had surgery on both knees, ACL tears, complex tears of the meniscus, and have arthritis in my left knee. Some days are better than others, if anything I'll do some hams and calves, quad work is limited to the leg sled these days (when the knees are up to it).

[treerollins]

I weighed myself today before eating anything. I was 252 pounds as of 5:00 PM on Tuesday afternoon.

Meal One (5:30 PM)
7 oz catfish, 1 tbsp butter, salad w/ 2 oz italian dressing, 1 halodrol liquigel, 1 thyrotab, 1 multi vitamin/mineral

Meal Two (7:30 PM)
12 oz 90/10 ground sirloin, 1 oz full fat cheese

Meal Three (11:00 PM)
12 oz 90/10 ground sirloin, 1 oz full fat cheese, salad w/ 2 oz italian dressing, 1 halodrol liquigel, 1 thyrotab

Meal Four (2:00 AM)
12 oz 90/10 ground sirloin, 1 oz full fat cheese, 1 halodrol liquigel

Workout: Biceps (my left knee was killing me, normally I'll train biceps and triceps together on friday, but decided to go with biceps by themselves today)

Alternate DB preacher curl: 4 sets
Barbell curl: 3 sets
Reverse barbell curl: 3 sets
Cable preacher curl: 3 sets

Post-workout cocktail (5:45 AM)
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Pre-bed meal (7:00)
4 oz 90/10 sirloin, 5 oz tuna fillet, 2 oz reduced fat cheese, salad w/ 2 oz italian dressing, 1 oz almonds, 1 thyrotab, 4 g fish oil, 2 g CLA, 1 g e.p.o., 1 multi vitamin/mineral, 3 digestive enzyme tabs

[treerollins]

I had mandatory training today from 8 AM until 12 PM. Of course this is right before I start my "work week", and my sleep schedule is now screwed up. I woke around 6 PM yesterday evening, and have been up since. I'll try and stay up until at least 10 or 11 PM tonight, and wake around 10 AM on Friday. To help me get through training without falling asleep I took some adderall XR's, 30 mg at 6:45 AM and another 30 mg at 9:30 AM. The "high" wears off within 4-6 gours, and I'm more or less coming down as I type this. The "come-down" lasts for quite some time, I won't be 100 percent awake, but I won't be able to sleep for a long time. Sympathetic amines (pharmaceutical amines anyway) and the disruption they produce in acute brain chemistry is not a fun roller coaster to ride.

I had my post-workout cocktail, and a post-workout whole food meal before I took the adderall. My appetite is now non-existant. I haven't eaten in seven hours, but I'll be having a IsoCool shake (two scoops; supplies 46 g whey isolate) & 10 g glutamine with a boatload of essential fats (flax, fish, CLA, e.p.o.) and other horsesh*t supplements like alfalfa tablets, phospholipids, multi-vitamin/mineral tablets, NAC, and Osteo Bi-flex. My supplement cupboard is full of obscure items that help in one facet or another, although I would never recommend anyone buying all this stuff because it's mostly to satisfy my curiosity/addiction to diet and supplements. I would never advise anyone on this board to use things I wouldn't use myself (or don't believe in). Thank god for OCD bodybuilding researchers like Treerollins huh? [lol]

As a side note: If anyone uses prescription dopamine agonists such as adderall or stratera, stay away from grapefruits and cytolean, especially cytolean. Cytolean contains natural MAO (monoamine oxidase) inhibitors, the concurrent use of MAOI and strong amphetamines produces a dangerously potent and sustained increase in dopamine production. Chances are you won't die, but save the supplement world the misguided pain and steer clear of the combination of MAOI, amphetamines, and other OTC supplemental catecholamines.

So now that I've rambled on with enough nonsense for the week, here is my diet from 7:30 PM last night until 2:30 today.

Meal One (7:30 PM)
5 oz tuna fillet, salad w/ 2 oz italian dressing, 2 oz reduced fat cheese, halodrol liquigel, thyrotab

Meal Two (11:30 PM)
5 oz tuna fillet, 3 oz reduced fat cheese, 2 oz full fat cheese, 2 oz almonds, halodrol liquigel, thyrotab, multi-vitamin/mineral

Meal Three (2:00 AM)
8 oz 90/10 sirloin, 2 oz full fat cheese, halodrol liquigel

Workout; 4:30-5:45 AM (shoulders)

Seated DB lateral raise: 4 sets
Seated front/arnold DB press: 3 sets
Rear cable-reverse-flye: 3 sets
Seated front press shoulder machine: 2 sets facing backward, 2 sets normal
Barbell shrug: 3 sets
Db front raise: 2 sets

Post-workout cocktail
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Meal Four (6:45 AM)
5 oz tuna fillet, 2 oz full fat cheese, small salad w/ 1 oz italian dressing

Meal Five (2:30 PM)
2 scoops IsoCool, 10 g glutamine, 1 tbsp udo's choice 3-6-9, 5 g fish oil, 2 g CLA, 2 g e.p.o., multi-vitamin/mineral, b-complex tab, 1 g vitamin C, and whatever kind of hippie spirulina sh* t I have lying around [in a "shaman shotgun/kitchen-sink" approach to restoring neurotransmitters etc, (as if that will actually happen/work)]

I'll be up for quite some time after this meal, and I suspect my appetite will slowly return (although not full strength until after I've slept like a baby on xanax for 9-12 hours). Whatever I eat will be updated sometime this evening before I shut down for good. Also, I received a few PM's, and while I don't have the mental energy to sufficiently answer any of them today, by Saturday morning you'll have the typical Treerollins-type answer I'm known for.

If anyone would like to comment or offer positive or negative advice/suggestions for this SCD log, feel free to do so. I try and look at things objectively 24/7, but I'm subject to the same negative infuences of ego and pride as the rest of the world. If I am messing up somewhere, it's not clear to me, or I would have fixed it. Maybe my unintentional intermittent fasting will provide the framework for some type of SCD-PSMF. I'm lucky in that I don't lose much size or strength from reductions in calories and carbohydrates.

Anyway, good day to all the ketonians out there.
-Treerollins

[treerollins]

My last meal on 5-15-08 was at 7:30 PM and it consisted of 5 oz tuna fillet, 2 oz full fat cheese, and 3 oz almonds.

I awoke today at 6:30 AM and will be up until around 5 AM tomorrow. It's going to be a long day (the start of my work week), and because I'll be awake for some 23 hours I'm sure I'll have between 1 and 3 extra meals. I'm pretty much out of tuna fillet, this week should feature hefty doses of steak, burger, and rotisserie chicken.

[treerollins]

Meal One (6:30 AM)
5 oz tuna fillet, 2 oz cheese, 4 g fish oil, 2 g CLA, 1 g e.p.o.

Meal Two (10:00 AM)
3 chicken patties (15 g protein, 7 g fat, o g carbohydrate), 3 oz full fat cheese

Nap from 11-2; 1 g Primaforce cissus @ 3:00

Meal Three (5:00 PM)
1/3 lb 80/20 ground beef, 2 oz full fat cheese, 1 oz almonds, multi-vitamin/mineral

Meal Four (7:30 PM)
3 chicken patties, 2 oz full fat cheese

Meal Five (11:00 PM)
5 oz tuna fillet, 2 oz almonds

Meal Six (5-17-08 @ 5:00 AM)
4 chicken patties, 4 oz pork rinds. 3 oz swiss cheese, 3 dill pickles, 4 g fish oil, 2 g CLA, 2 g e.p.o., multi-vitamin/mineral (a cheat meal thanks to the pork rinds and pickles)

Note: I was supposed to train triceps; because of my sleep schedule these past two days I skipped the workout

[treerollins]

1 g Primaforce cissus @ 3:30

Meal One (5:30 PM)
3/4 lb 90/10 sirloin, 1 oz cheese, salad w/ 1 oz 3-cheese balsamic

Meal Two (7:30 PM)
3/4 lb 90/10 sirloin, 1 oz cheese, 1 1/2 oz almonds

Meal Three (11:30 PM)
3/4 lb 90/10 sirloin, 1 oz cheese, 1 oz almonds

Meal Four (2:00 AM)
3/4 lb 90/10 sirloin, 1 oz cheese, 1 oz almonds

Meal 5 (6:30 AM)
3/4 lb 90/10 sirloin, 2 oz cheese, salad w/ 2 oz italian dressing, 4 g fish oil, 2 g CLA, 2 g e.p.o., multi-vitamin/mineral

[treerollins]

Meal One (6:30 PM)
4 chicken patties, 3 oz swiss cheese

Meal Two (9:00 PM)
4 chicken patties, 3 oz swiss cheese, 1 oz peanuts

Meal Three (12:00 PM)
5 oz tuna fillet, salad w/ 2 oz 3-cheese balsamic, 3 oz swiss cheese

Meal Four (3:30 AM)
2 scoops IsoCool whey isolate

Workout (Chest and Triceps, 4:30-6:00 AM)

Incline barbell press: 5 sets
Flat DB press: 4 sets
Cable crossover: 4 sets
Assisted dips: 3 sets
Flat ez-extensions: 2 sets
V-bar pressdown: 2 sets
Pec flye machine: 2 sets

Post-workout cocktail:
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Pre-bed meal (6:50 AM)
5 oz tuna fillet, salad w/ 2 oz italian dressing, 1 oz macadamia nuts, 1 oz almonds, 1 multi vitamin/mineral, 4 g fish oil, 2 g e.p.o., 2 g CLA, 1.5 g alfalfa, 1.5 mg melatonin (powerful antioxidant, hopefully will help me sleep today)

My left knee has been swelling up and clicking like crazy. Sometime in the coming months I'll need to get it scoped, I'm sure it's "dirty" once again. I'll tack a few sets of hamstring curls (seated and lying) and calf work to the end of one or two of my four other weekly workouts and skip wednesday (leg day) for the time being.

New Training Scedule

Monday: Chest and some triceps (seated/lying leg curls and calf work)
Tuesday: Back and some biceps/forearms
Wednesday: Rest or (leg curls and calf work)
Thursday: Shoulders and traps
Friday: Biceps and triceps (leg curls and calf work)

I won't do hams/calves three times, but once or twice per week on the days marked seems feasible.

[treerollins]

I weighed 252 today, nothing gained or lost since I last weighed myself. My numbers in the gym are going up slowly and I never feel any detrimental effects on endurance/workout intensity from dieting.

Meal One (3:00 PM)
2 1/2 ounces macadamia nuts, 3 oz reduced fat cheese

1 g cissus @ 4:30 PM

Meal Two (5:30 PM)
1/2 lb 95/5 round, 1 1/2 oz full fat cheese, salad w/ 2 oz 3-cheese balsamic

Meal Three (8:00 PM)
1/2 lb 95/5 round, 1 1/2 oz full fat cheese

Meal Four (11:00 PM)
1/2 lb 95/5 round, 1 1/2 oz full fat cheese, salad w/ 2 oz 3-cheese balsamic, 2 g fish oil, 2 g CLA, 1 g e.p.o.

Meal Five (2:30 AM)
1/2 lb 95/5 round, 2 oz full fat cheese

Workout (4:30-6:00 AM): Back and some biceps

Front pulldown: 4 sets
Platform T-bar row: 4 sets
V-grip (neutral) pulldown: 3 sets
One arm db row: 3 sets
Arm blaster e-z curls: 3 sets
Alternate incline db curls: 3 sets
Assisted pull-ups: 3 sets

Post-workout cocktail
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Pre-bed meal (7:00 AM)
1/2 lb 95/5 round, 1 oz full fat cheese, 1 1/2 oz macadamia nuts, 4 g fish oil, 2 g CLA, 1 g e.p.o., 1.5 mg melatonin

[treerollins]

Meal One (2:30 PM)
2 1/2 oz macadamia nuts, 2 oz reduced fat cheese

Meal Two (5:30 PM)
2/3 lb 90/10 sirloin, 1 oz full fat cheese, salad w/ 2 oz italian dressing

Meal Three (8:30 PM)
2/3 lb 90/10 sirloin, 1 oz full fat cheese, 1 oz almonds

1 g Primaforce cissus @ 10:00

Meal Four (11:30 PM)
2/3 lb 90/10 sirloin, 1 oz full fat cheese, salad w/ 2 oz 3-cheese balsamic

Meal Five (3:00 AM)
2/3 lb 90/10 sirloin, 1 oz full fat cheese, 1 oz almonds

Meal Six (7:00 AM)
2/3 lb 90/10 sirloin, 2 oz full fat cheese, 4 g fish oil, 2 g CLA, 1 g e.p.o., multi-vitamin/mineral

Notes:

I haven't weighed myself in a few days, I'll do so this friday. I suspect my weight loss will be anything but dramatic, I seem to be slowly improving body composition without much change in the scale. My intensity in the gym has never been higher; in years past, anytime I tried low carbohydrate dieting my performance in the gym suffered drastically. These days are another story altogether, I am getting great pumps and my veins are full and snaking all over the place. As you can see from my posts, I'm a volume trainer. I know high volume bodybuilding and ketogenic diets are not supposed to go hand in hand, but for me, they certainly do.

If I don't reach my target weight of 235 with this casual style of "dieting" (within six weeks anyway, I'm confident I could reach it in more time with the same exact approach), I'll have to start doing cardiovascular exercise and trimming calories here and there. In essence, I'll start to take some of the very advice I dish out. But just to put it out there, any improvements I make throughout these six weeks will be with no true calorie counting, no fat burners, and no cardiovascular exercise. I'm not suggesting this is optimal; rather, it is what it is.

Maybe the title of this log was a mistake, if/when I put together an SCD "cutting diet" for members of this forum, there will be no margin of error. Most everything will be covered in detail and no stone will be left unturned. This diet journal is more like "Treerollins' half-assed approach to dropping fat", and the best part is, it's working (albeit slowly).

If anyone has questions for me feel free to ask; other than that, everyone have a great day.

[perkins2099]

Haha as long as you are honest with yourself!

What are your macros looking like, or are you just not counting at all?

Hello fellow Wisconsinite!



Meal One (2:30 PM)
Maybe the title of this log was a mistake, if/when I put together an SCD "cutting diet" for members of this forum, there will be no margin of error. Most everything will be covered in detail and no stone will be left unturned. This diet journal is more like "Treerollins' half-assed approach to dropping fat", and the best part is, it's working (albeit slowly).

If anyone has questions for me feel free to ask; other than that, everyone have a great day.

[treerollins]

I'm not counting maros at all. I do know my diet is very rich in animal protein, and that my carbohydrates come from two main sources, salads and nuts. Aside from the meat, my fat comes from cheese and nuts. I tend to eat the same things over and over.

[treerollins]

Meal One (7:00 PM)
2 oz macadamia nuts, 1 oz peanuts, 2 oz reduced fat cheese

Meal Two (9:30 PM)
2 scoops IsoCool, 2 tbsp Udo's Choice 3-6-9, 2 g fish oil, 2 g CLA, 1 g e.p.o.

Meal Three (12:00 AM)
10 oz smoked salmon, salad w/ 2 oz 3-cheese balsamic, 1 oz almonds, 200 i.u. vitamin e, 500 mg vitamin c

Meal Four (2:45 AM)
2 oz macadamia nuts, 5 oz tuna fillet

5 mg melatonin @ 4:00 AM

Workout, Shoulders and traps (4:30-6:00 AM)

Seated DB press: 4 sets
Machine laterals: 3 sets
Standing barbell press: 3 sets
Rear cable-reverse-flye: 4 sets
DB shrug: 3 sets

Post-workout cocktail
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Pre-bed meal (7:00 AM)
8 reduced fat string cheeses, 1 oz macadamia nuts, 1 oz pecans, 200 i.u. vitamin e, 500 mg vitamin c

Notes:

While grocery shopping today I came across 240 tablets of melatonin (3 mg) for 8 bucks. In the spirit of bodybuilding knowledge I decided to give the melatonin/GH connection a shot. I did not take any stimulants with the melatonin, I was curious to see its full effects on drowsiness throughout my workout. Suffice to say, I didn't get tired at all and I had a great workout. The only real effect I noticed was a warm sensation throughout my upper torso, put simply, I felt warmer than usual. This could have been a coincedence, in any event, for those wishing to try pre-workout melatonin: go ahead, you won't fall asleep.

[treerollins]

Meal One (5:30 PM)
8 oz smoked salmon, 3 reduced fat string cheeses, 2 oz macadamia nuts

Meal Two (9:00 PM)
8 oz smoked salmon, salad w/ 2 oz italian dressing, 1 oz almonds

Meal Three (12:30 AM)
12 oz london broil, 2 oz macadamia nuts, 500 mg vitamin c, 200 i.u. vitamin e, 1 g cissus

5 mg melatonin @ 3:55 AM

Workout, biceps and triceps (4:30-6:00 AM)

One arm db preacher curls: 4 sets
V-bar pushdowns: 3 sets
Prone spider cable curls: 3 sets
Incline e-z extensions: 4 sets
One arm rope/cable hammer curls: 3 sets
DB kick-backs: 3 sets
Reverse barbell curls: 3 sets
Assisted dips: 3 sets

Post-workout cocktail:
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Post-bed meal (6:45 AM)
8 oz 95/5 round, 3 whole jumbo eggs, 1 oz reduced fat cheese, 2 tbsp salsa, 1 oz macadamia nuts, 500 mg vitamin c, 200 i.u. vitamin e, 3 mg melatonin

Notes:

I had a killer workout today; this is the first time in years I've trained arms twice in a week (one mini and one complete workout each for biceps/triceps). I didn't have a pre-workout serving of protein today, hopefully some of the london broil's amino acids were still in my bloodstream. I used 5 mg of pre-workout melatonin again, and once again I noticed a marked increase in body temperature, or at least it feels that way. Maybe the increase in GH is promoting this increased feeling of warmth, at this point I do not know. I do know that 5 mg of melatonin has not made me sleepy during workouts, not at all. I'll weigh myself later today at work, hopefully I broke the 250 mark.

[treerollins]

Day 12 (weight = 251)

1 g Primaforce cissus @ 2:45 PM)

Meal One (3:00 PM)
2 oz reduced fat cheese, 2 oz macadamia nuts, 200 i.u. vitamin e, 500 mg vitamin c, 1 multi-vitamin/mineral

Meal Two (6:00 PM)
8 oz smoked salmon, salad w/ 2 oz italian dressing, 2 g CLA, 2 g fish oil

Meal Three (9:00 PM)
4 oz london broil, salad w/ 2 oz italian dressing

Meal Four (1:00 AM)
5 oz tuna fillet, 1 oz almonds, 1 g CLA, 2 g fish oil

Meal Five (5:00 AM)
8 oz 95/5 round, 1 oz reduced fat cheese, 4 reduced fat string cheeses, 2 oz almonds, 200 i.u. vitamin e, 500 mg vitamin c, 3 mg melatonin


Day 13 (weight = 252)

1 g Primaforce cissus, 200 i.u vitamin e, 500 mg vitamin c @ 3:00 PM

Meal One (5:00 PM)
3 reduced fat string cheeses, salad w/ 2 oz italian dressing

Meal Two (9:00 PM)
8 oz chicken breast, salad w/ 1 oz italian dressing

Meal Three (1:30 AM)
12 oz chicken breast, salad w/ 2 oz italian dressing, 2 oz reduced fat cheese

Meal Four (5:30 AM)
8 oz chicken breast, 2 oz almonds, 5 g fish oil, 2 g CLA, 3 mg melatonin, 200 i.u. vitamin e, 500 mg vitamin c


Day 14 (weight = 251)

1 g Primaforce cissus, 200 i.u vitamin e, 500 mg vitamin c, 600 mg NAC, 1 multi-vitamin/mineral @ 3:00 PM

Meal One (5:00 PM)
3/4 lb 90/10 ground beef, 1 oz full fat cheese, salad w/ 1 oz italian dressing

Meal Two (9:00 PM)
2/3 lb 90/10, 1 oz full fat cheese, salad w/ 2 oz italian dressing, 1 oz almonds

Meal Three (2:00 AM)
3/4 lb 90/10, 2 oz full fat cheese, 1 oz almonds

Meal Four (5:30 AM)
1 scoop IsoCool, 1 tbsp Udo's Choice 3-6-9, 4 oz reduced fat cheese, 200 i.u. vitamin e, 500 mg vitamin c, 3 mg melatonin

[treerollins]

-Weight today was 249

300 mg caffeine, 200 i.u. vitamin e, 500 mg vitamin c @ 3:00 PM

Meal One (6:45 PM)
3/4 lb 90/10 sirloin, 1 oz full fat cheese, small salad w/ 1 oz italian dressing, 1 g CLA, 3 g flax oil

Meal Two (10:15 PM)
3/4 lb 90/10 sirloin, 1.5 oz full fat cheese, 1 g CLA, 3 g flax oil, 200 mg caffeine

Meal Three (2:20 AM)
3/4 lb 90/10 sirloin, 1.5 oz full fat cheese, 1 g CLA, 3 g flax oil

3 mg melatonin @ 3:50 AM

Workout: Chest & Triceps (mini) (4:30-6:00 AM)

Barbell bench press: 5 sets
Incline DB press: 4 sets
Cable crossover: 3 sets
One arm smith machine press: 3 sets
Seated cable crossover: 3 sets
V-bar pressdowns: 2 sets
Flat DB extensions/skullcrushers: 3 sets

Post workout cocktail:
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Meal Five (carbohydrate load)
2 packets instant cheddar cheese grits (42 g CHO), 2 tbsp wheat germ, "pure protein" RTD (6 g BS CHO), 4 g fish oil, 200 i.u. vitamin e, 1 multi-vitamin/mineral, 500 mg vitamin c, 1 glucose metabolic support (NOW brand)

[treerollins]

Day 16

Meal One (5:30 PM)
5 oz tuna fillet, 2 oz pecans, 3 oz reduced fat cheese, 200 i.u. vitamin e, 1 g cissus

Meal Two (9:30 PM)
5 oz tuna fillet, 2 oz reduced fat cheese, salad w/ 2 oz italian dressing, 5 g flax oil

Meal Three (2:00 AM)
5 oz tuna fillet, 2 oz reduced fat cheese

2 scoops Xtend @ 3:30 AM, 6 mg melatonin @ 4:00 AM

Workout, Back and biceps (mini) (4:30-6:00 AM)

One arm corner T-bar rows: 4 sets
Front pulldown: 4 sets
Incline bench supported DB rows: 5 sets
V-bar (close grip) pulldown: 3 sets
Assisted pull-ups: 3 sets
E-Z preacher curls: 3 sets
DB hammer curls: 3 sets

post-workout cocktail:
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Meal Four (7:00 AM)
5 oz tuna fillet, 2 oz reduced fat cheese, 2 oz almonds, 1 multi-vitamin/mineral, 500 mg vitamin c, 200 i.u. vitamin e, 3 mg melatonin, 4 g fish oil, 1 g CLA


DAY 17

3 five-tetra caps, 1 g Primaforce cissus, 2oo i.u. vitamin e @ 3:00 PM

Meal One (5:00 PM)
5 oz tuna fillet, salad w/ 2 oz italian dresing, 1 oz full fat cheese, 1 reduced fat string cheese

Meal Two (8:00 PM)
8 oz sirloin steak, 1.5 oz almonds, 3 reduced fat string cheeses

Meal Three (11:00 PM)
8 oz sirloin steak, 1.5 oz almonds

Meal Four (2:00 AM)
8 oz sirloin steak, 2 oz almonds

Workout from 4:30-6:00 AM (Shoulders)

DB side laterals: 3 sets
Reverse pec flye machine: 3 sets
Rear cable-reverse-flye: 4 sets
Machine presses: 3 sets
Barbell shrugs (front to back): 4 sets

post-workout cocktail:
4 scoops Xtend, 1 1/3 scoops Anabolic Halo

Meal Five (7:00 AM)
8 oz sirloin steak, 2 oz almonds, 3 oz reduced fat cheese, salad w/ 2 oz italian dressing, 5 g fish oil, 600 i.u. vitamin e, 1 g vitamin c, 6 mg melatonin

Notes: This was the last workout day of my week, I am tired as hell. Three days of rest going into Monday will help my intensity and tenacity in the gym.


DAY 18

4 5-tetra caps, 1 g cissus, 300 mg caffeine, 3 g ALC @ 3:00 PM

Meal One (5:00 PM)
5 oz tuna fillet, salad w/ 2 oz italian dressing, 2 g CLA

Meal Two (9:00 PM)
16 oz 90/10 sirloin, 2 oz reduced fat cheese

Meal Three (1:30 AM)
16 oz 90/10 sirloin, 2 oz reduced fat cheese, 1 oz almonds

Get together after work from 4:00-7:00 AM
4 double captain/diet cokes, 2 oz peanuts, 2 slim jims

4 oz cashews, 5 oz reduced fat cheese, 5 oz tuna fillet when I got home from drinking and darts. I assume I was so hungry because of the drinking, so this is my "splurge" for the week.

Notes: This weekend will feature a lot of rest and recovery. As readers can see, my supplement program is quite holistic. Like I said before, I'll be using up various supplements I've collected over the past few months before I order anything new and exotic/esoteric. My weight was 250 when I left work early Friday morning, I'll keep everyone updated on this figure sometime during the middle of next week, probably tuesday.

[treerollins]

3 g ALC, 1 g Primaforce cissus, 200 i.u. vitamin e, 5 g creatine, 4 5-tetra caps @ 7:00 PM

Meal One (9:00 PM)
5 oz tuna fillet, salad w/ 2 oz italian dressing, 2 oz macadamia nuts

Meal Two (11:00 PM)
6 reduced fat string cheeses, 2 oz macadamia nuts

Meal Three (3:00 AM)
2/3 lb 90/10 sirloin, 1.5 oz full fat cheese, 2 oz macadamia nuts, 1 g turmeric

Meal Four (5:00 AM)
2 reduced fat string cheeses, 1 oz macadamia nuts

Meal Five (8:30 AM)
5 oz tuna fillet, salad w/ 2 oz italian dressing, 4 reduced fat string cheeses, 1 oz macadamia nuts, 1 oz cashews, 4 g fish oil, 2 g CLA, 2 g e.p.o., 200 i.u. vitamin e

6 mg melatonin @ 9:45 AM

Notes: I feel a heavy day of eating (such as above), coupled with plenty of rest (and then back to routine eating levels) will assist my workouts the following week. Tomorrow and into next week will be mostly salmon, tuna, chicken, salad, and almonds. I'll be upping my daily intake of creatine monohydrate and acetyl L carnitine and may find a way to finally use the tub of waxy maize starch and 500 grams of HMB that are collecting dust in my cabinet. As always, various supplemental fats always play a part in my diet.

[treerollins]

With all the talk about binging on nuts and peanut butter etc, I put down a hefty dose myself today. 9 oz macadamia nuts and 2 ounces almonds to be exact.

Meal One (7:00 PM)
2/3 oz almonds, 2 oz full fat cheese

Meal Two (10:00 PM)
3 g ALC, 200 i.u. vitamin e, 8 oz ribeye steak, salad w/ 2 oz italian dressing

Meal Three (12:00 AM)
8 oz ribeye steak, 2/3 oz almonds

Meal Four (3:30 AM)
3 g ALC, 5 oz tuna fillet, 2 reduced fat string cheeses, 1.5 oz full fat cheese, 2/3 oz almonds

3 oz macadamia nuts @ 5:30

Meal Five (7:30 AM)
5 oz tuna fillet, 4 reduced fat string cheeses, 2 oz macadamia nuts, 5 g fish oil, 2 g CLA, 2 g e.p.o., 200 i.u. vitamin e

......And to put an end to this gluttonous day, 4 oz macadamia nuts @ 9:00 AM

Notes: I was definitely a hog today, but every once in a while I like to have a day or two of feasting and sleeping/recuperating. I keep my basic food choices the same, just up the amounts. Maybe the perceived physical/mental boost I get from this is only psychological, but it does deter the conscious mind from feeling like a fat ass from all the eating. On Tuesday we'll know just how beneficial (or detrimental) hog-fatness days are for me (last recorded body weight was 250).

-Treerollins

[treerollins]

I didn't record the times of these meals, and I don't feel like listing everything anyway. During this time period (days 21, 22) these are the whole foods I've consumed:

32 oz smoked salmon, 20 oz tuna fillet, 8 oz reduced fat swiss cheese, 2 oz full fat cheese, 8 oz macadamia nuts, 6 oz almonds, 8 oz salad greens, 6 oz family recipe italian dressing (newman's).

.......and these are the supplements I've used (following Monday's chest workout and throughout the day)

2 scoops Xtend, 2 scoops Anabolic Halo, 6 mg melatonin, 400 i.u. vitamin e, 4 5-tetra caps, 3 g vitamin c, 3 g ALC, 3 g citrulline malate, 600 mg NAC, 2 grams evening primrose oil, 2 grams CLA.

As for the workout:

Incline DB press: 4 sets
Cable crossover: 3 sets
Flat FB press: 3 sets

Triset (x 2 cycles)

Flat barbell bench, decline DB flye, cable crossover

Assisted dips: 2 sets

Today's workout (back) is next in line. I'll wrap up day #22 with pre/post-workout supplementation and my pre-bed meal and supplements.

[treerollins]

I'll start with my workout (back/biceps) and then list my pre-bed meal, thus wrapping up day # 22.

6 mg melatonin & 3 desiccated liver tabs @ 4:00 AM

Workout (back/biceps) from 4:30-6:00 AM

Rear cable-reverse-flye: 4 sets
V-bar (close grip) pulldown: 5 sets
Incline bench supported DB rows 4 sets
Assisted pull-ups: 3 sets
Smith Machine barbell row: 3 sets
Chest-supported machine row: 3 sets
DB preacher curls: 2 sets
Alternate DB curls: 2 sets

I'm out of Anabolic Halo and IsoCool, neither will be replaced anytime soon because I've got a ton of misc supplements that need to be used before I spend any money on new stuff.

My "new" post-workout cocktail:
4 scoops Xtend, 3 desiccated liver tabs, 1 1/2 tbsp gatorade powder

Pre-bed meal:

8 oz smoked salmon, 3 oz almonds, salad w/ 2 oz italian dressing, 2 g vitamin c, 400 i.u. vitamin e, 1 multi-vitamin/mineral, 2 g e.p.o., 2 g CLA


.........And now for DAY 23 (no workout today)

4 5-tetra caps, 1/2 g cissus, 400 i.u. vitamin e @ 3:00 PM

Meal One (5:15 PM)
6 oz sirloin steak, salad w/ 2 oz italian dressing

Meal Two (8:15 PM)
10 oz ribeye steak, salad w/ 2 oz italian dresing

Meal Three (11:30 PM)
6 oz sirloin steak, 1 oz almonds

Meal Four (2:30 AM)
6 oz sirloin steak, 1 oz almonds

Pre-bed meal (6:45 AM)
5 oz tuna fillet, 1.5 oz almonds, salad w/ 2 oz italian dressing, 2 g e.p.o., 3 g fish oil, 2 g CLA, 1 multi-vitamin/mineral, 2 g vitamin c, 200 i.u. vitamin e

Notes: My weight was up to 252 today (a gain of two pounds since last friday). I can attribute this to my increased eating, plain and simple. I won't be able to weigh myself again until friday (at work), I wouldn't be surprised to see the scale drop to 248-249. I gain and lose wight like the S&P does points.

[treerollins]

Meal One (7:30 PM)
8 oz smoked salmon, salad w/ 2 oz italian dressing, 1.5 oz full fat cheese

Meal Two (11:00 PM)
4 reduced fat string cheeses, 1 oz almonds

Meal Three (2:30 AM)
5 oz tuna fillet, salad w/ 2 oz italian dressing, 1.5 oz full fat cheese, 2 g vitamin c, 200 i.u vitamin e

6 mg melatonin and 1.5 g ALC @ 4:00 AM

Workout: shoulders (4:30-6:00 AM)

Seated DB press: 5 sets
One arm cable lateral: 3 sets
Rear cable-reverse-flye: 3 sets
Seated machine press: 3 sets
Cable upright rows: 4 sets

post-workout cocktail:
5 scoops Xtend, 7.5 g creatine monohydrate, 1.5 tbsp gatorade powder, 5 desiccated liver tabs

Pre-bed meal (7:00 AM)
5 reduced fat string cheeses, 1 oz almonds, 1 multi-vitamin/mineral, 5 g fish oil, 2 g e.p.o., 2 g CLA

[treerollins]

Day 25 (6-5-08 - 6-6-08)

4 5-Tetra caps, 200 mg caffeine, 1/2 g cissus @ 1:00 PM

Meal One (5:00 PM)
4 oz sirloin steak, 8 oz 90/10 sirloin burger, 1 oz cheddar cheese

Meal Two (9:00 PM)
8 oz rotisserie chicken, 2 tbsp Udo's Choice 3-6-9 oil

Meal Three (1:00 AM)
5 oz tuna fillet, salad w/ 2 oz italian dressing

2 scoops Xtend, 1.5 g ALC, 3 g citrulline malate, 6 mg MELATONIN!!!!!!! @ 4:00 AM

Workout (biceps/triceps) (4:30-6:00 AM)

E-Z spider curls (4 sets), Alternate DB curls (3 sets), 1 arm cable preacher curls (3 sets), Reverse barbell curls (3 sets), Smith machine close grip benches (4 sets), Flat E-Z extensions (3 sets), V-bar pressdowns (3 sets), Assisted dips (2 sets)

Post-workout cocktail
5 scoops Xtend, 1 1/2 tbsp gatorade powder, 7.5 g creatine monohydrate, 5 desiccated liver tabs

Pre-bed meal
8 oz 90/10 sirloin, 1 oz cheddar cheese, 2 oz macadamia nuts, 3 g fish oil, 2 g CLA, 2 g e.p.o., multi-vitamin/mineral, 2 g vitamin c, 200 i.u. vitamin e



Day 26 (6-6-08 - 6-7-08) (weight = 246)

4 5-Tetra caps, 200 mg caffeine, 1 g vitamin c, 200 i.u. vitamin e @ 3:00 PM

Meal One (5:00 PM)
8 oz chicken breast, salad w/ 2 oz italian dressing

Meal Two (8:00 PM)
4 reduced fat string cheeses, 1 oz almonds

Meal Three (11:00 PM)
8 oz chicken breast, salad w/ 2 oz italian dressing

Meal Four (2:30 AM)
5 oz tuna fillet, 1 oz almonds

Pre-bed meal
4 oz reduced fat swiss cheese, 2 oz macadamia nuts, 200 i.u. vitamin e, 1 g vitamin c, 5 g fish oil, 2 g CLA, 2 g e.p.o.



Day 27 (6-7-08 - 6-8-08)

4 5-Tetra, 200 mg caffeine, 1/2 g cissus, multi-vitamin/mineral @ 3:00 PM

Meal One (6:00 PM)
3 reduced fat string cheeses, 1 oz almonds

Meal Two (9:00 PM)
16 oz 90/10 sirloin, 2 oz cheddar cheese

Meal Three (2:00 AM)
8 oz 90/10 sirloin, 1 oz cheddar cheese

Pre-bed meal (6:00 AM)
1 bratwurst, 6 oz sirloin steak, 1 oz macadamia nuts, 1 oz ranch peanuts, 3 g fish oil, 2 g CLA, 2 g e.p.o., 3 mg melatonin, 1 g vitamin c, 200 i.u. vitamin e



Day 28 (6-8-08 - 6-9-08) (weight = 245)

4 5-Tetra caps, 1 g vitamin c, 200 i.u. vitamin e @ 3:00 PM

Meal One (5:00 PM)
8 oz 90/10 sirloin, 1 oz cheddar cheese, salad w/ 2 oz italian dressing

Meal Two (7:30 PM)
3 reduced fat string cheeses

Meal Three (11:00 PM)
8 oz 90/10 sirloin, 2 oz cheddar cheese, salad w/ 2 oz italian dressing

Meal Four (2:20 AM)
5 oz tuna fillet, 1.5 oz almonds

Workout: (Chest and triceps) (4:30-6:00 AM)

Bench press: 4 sets
Decline smith machine press: 7 sets
Pec flye machine: 3 sets
Inc DB press: 3 sets
Straight bar pressdowns: 3 sets

Post-workout cocktail:
5 scoops Xtend, 1 1/2 tbsp gatorade powder, 1.5 g ALC, 7.5 g creatine monohydrate, 5 desiccated liver tabs

Pre-bed meal (to be determined, but probably similar to all of my other meals)

Notes: Once again I waited a few days to update; I was 7 pounds lighter than my previous high of 252 last Tuesday. Nothing much else to say.

-Treerollins

[Ouchburns]

Looks like your doing well man, what is your current weight??

[treerollins]

Yesterday morning it was 245. It seems like my weight will idle for a week or two and then drop.

[Ouchburns]

Yesterday morning it was 245. It seems like my weight will idle for a week or two and then drop.

I used to check the scale daily but Ive packed it away and dont even step on it now. I think that it helps alot with second guessing yourself, like if your getting your calories right etc...because I know alot of the time when I would use the scale daily and I knew I had my calories and workout down pat I would move up on the scale still, scales on Keto dont work very well because of the water retention fluctuation that occurs.

[treerollins]

Meal One (6:00 PM)
5 oz tuna fillet, salad w/ 2 oz italian dresing, 2 oz macadamia nuts

Meal Two (9:00 PM)
1.5 oz reduced fat cheese, 3 oz macadamia nuts

Meal Three (12:00 AM)
4 reduced fat string cheeses, 1 oz almonds

Meal Four (2:00 AM)
5 oz tuna fillet, 1 oz colby cheese, salad w/ 1 oz italian dressing

6 mg Melatonin, 1.5 g ALC, 3 g citrulline malate, 1 g vitamin c, 200 i.u. vitamin e @ 3:45 AM

Workout, Back and Biceps (4:30-6:00 AM)

Reverse grip pulldown: 4 sets
Barbell row: 4 sets
Neutral grip pulldown: 3 sets
1 arm pulley row: 4 sets
Cable pull-over: 4 sets
Barbell curls: 3 sets
DB preacher curls: 3 sets

Post-workout cocktail:
4 scoops Xtend, 4 tsp gatorade powder, 7.5 g creatine monohydrate, 1.5 g ALC, 5 desicacted liver tabs

Pre-bed meal
4 oz reduced fat cheese, 2 oz peanuts, 1 oz macadamia nuts, 3 g fish oil, 2 g CLA, 2 g e.p.o., 1 g vitamin c, 200 i.u. vitamin e

[treerollins]

I'm ending this log prematurely. Responsibilities and time constraints at home and work haven't allowed me to post the type of responses I'd like. I won't be posting as much on the keto forum anymore as well. You can still send me PM's if you have specific questions or would like to update me on your progress (for those I've helped).

To summarize this log: I've lost about 8 pounds in a month following my SCD diet (which is just another version of TKD). My diet is simple and consists of these foods: 1) lean cuts of meat, fish and fowl, 2) almonds, peanuts, and macadamia nuts, 3) salads with italian dressing, 4) simple sugars and essential/BCAA acids post-workout. I rarely carb load because I simply haven't needed to.

I will remain on my SCD diet through mid September and then switch over to a mixed diet for 3-3 1/2 months. The only additions I'll be making to my SCD diet during the mixed meal period will be sweet potatoes, oatmeal, and all types of fruit. I estimate my macro breakdown (protein/carbohydrate/fat) will be somehwere in the neighborhood of 40/40/20 or 33/33/33. I'll consume most of my carbohydrate meals upon waking and around workout times. All other meals will mimic the SCD format.

If anyone feels the need to educate me about the absurdity of a 40/40/20 or 33/33/33 diet save yourself the wasted effort. It was a good time posting on these forums, keto and its spinoffs are certainly the best diets around.

-Treerollins