attempting a 5 week TKD diet

[idfk89]

basic info about me...im 21, 5'7 157-162 pounds throughout day, very muscular build, around 7-8 percent body fat (6.8 according to test at police academy) and just looking to drop what little fat i can while not losing any muscle. Just finished cycling off of creatine and im half way through with the Rip:60 program. I drink nothing but water and tend to get around a gallon a day in. Ill be training 4-6 with an MMA style workout (mostly technique) and doing Rip:60 (Strength and cardio full body workouts, 20 minutes of low intensity with 40 minutes of moderate-high intensity) towards the end of the night. Also one of the reasons im interested in this diet, besides my love for meat lol, is i have to weigh 149 on 5/20 so i wouldnt mind dropping 2-5pounds of fat before then. The plan is a few carbs throughout day such as in a few eggs or slices of cheese, none before my midday workout, and 30-40 before my nite workout. Of course ill adjust as needed depending how my performance is effected while training.

Any suggestions would be greatly appreciated since this is VERY new to me and for all i know i could be going about it all wrong

DAY ONE
10:10AM wake up at 157.0
10:20AM Myofusion shake
11:30AM 5 scrambled eggs/1000mg fish oil/multivitamin
2:30PM 2 angus steak patties/2 slices American cheese/2 slices of bacon/1000mg fishoil
4:15PM Myofusion shake
5:45PM 4 slices of bacon
1 1/2 nap lol
8:15PM 5oz Pork chops/1000mg fish oil/multivitamin
12:30AM angus Patty

grand total of 219g protein, 157g Fat, 18.25g carbs, and about 2300-2400 calories
roughly breaks done to 37.1% / 59.8% / 3.1%

usually go to bed at 160-162 but about to pass out only weighing 157.6

also im not sure how long its suppose to take to get on Ketosis but according to ketostix im not yet

[idfk89]

DAY TWO

8:00AM Woke up at 155.4
8:15AM Myofusion shake with 5g creatine / 1000mg fish oil / multivitamin / 2 slices of cheese
11:10AM Angus patty
2:45PM 8oz Pork chops / 1000mg fish oil
4:15-530PM Trained, 10min warmup, 30 minutes moderate intensity workout, 5 all out 3 min rounds...10g creatine during
6:00PM 4bacon strips / 3 eggs with 1 tbsp veg oil
7:45PM 3 bacon strips
8:25PM SIZE ON for preworkout carbs, 7g pro, 0fat, 39carb, 180calories
9-10PM Rip:60workout
10PM Myofusion shake with 5g creatine
11:45PM Angus patty / 1000mg fish oil / multivitamin

Grand total including preworkout carbs
215g protein / 151.5g fat / 56 carbs = about 2400-2500 calories
breakdown 35.1% / 55.7% / 9.1%

OR
2200-2300 calories if preworkout carbs aren't counted for a breakdown of
36.8% / 60.2% / 3.0%

Off to bed at 156.0LBs with ketostix still negative

[ananf72]

Is there a particular reason you are avoiding the leafy greens?

[idfk89]

Is there a particular reason you are avoiding the leafy greens?

im saving veggies for in a few days when i get tired of meat! lol
also im kind of confused if im suppose to count those carbs or not?

[ananf72]

im saving veggies for in a few days when i get tired of meat! lol
also im kind of confused if im suppose to count those carbs or not?

Okay... have some veggies with your meat. Maybe a spinach, cheese, bacon omelet or something like that if you have time. Leafy greens have fiber (which you do not count those fiber grams). Subtract them from the total carbs and you get net carbs. Count those. Psyllium husk is helpful if you are not going to be consuming more fiber than that. Asparagus is good for helping to removing excess water so there's another option too.

[idfk89]

Okay... have some veggies with your meat. Maybe a spinach, cheese, bacon omelet or something like that if you have time. Leafy greens have fiber (which you do not count those fiber grams). Subtract them from the total carbs and you get net carbs. Count those. Psyllium husk is helpful if you are not going to be consuming more fiber than that. Asparagus is good for helping to removing excess water so there's another option too.

so if something has 12g carbs and 8g fiber for this purpose i only consider it as having 4 carbs?
and besides no greens im going about this pretty well IYO?

[ananf72]

so if something has 12g carbs and 8g fiber for this purpose i only consider it as having 4 carbs?

Yep. You got it! So eat your veggies.

[ananf72]

Yep. You got it! So eat your veggies.

Oh and yes, looks like a good way to start. But be sure to read the stickys well and keep your eyes on what some of the others are eating so you can keep working on it. It's a 'perfect as you learn' kind of thing. I'm sure you'll be getting some more who will offer advice. Good luck!

[idfk89]

DAY THREE

8:00AM woke up at 153.4
8:30AM Myofusion shake with 5g creatine
11:10AM angus patty
2:45PM 4 scrambled eggs, 2 slices of cheese, ****load of bacon, 1000mg fish oil, multivitamin, 10g creatine
5:15PM 7oz pork chops,1000mg fish oil
7:30PM 4 mini sauage patties
9:20PM Size on for preworkout carbs
10-11PM Rip:60 Workout
11:15PM Myofusion shake with 5g creatine
12:45AM 4 mini sausage patties, 1000mg fish oil, multivitamin

196g protein, 184g fat, 19g carbs for roughly 2500 calories if you dont include preworkout supplement
31.2% / 65.8% / 3.0%

OR if you do include preworkout supplement for carbs
203 protein, 184g fat, 58 carbs, 2700 calories
30.1% / 61.3% / 8.6 %

off to bed at 157.0 which is a big higher then it should be simply because 0 calorie lemonade mix made me drink alot more water today lol. i had a major sugar craving and decided to curb it with crystal light instead of eating cookies and messing up carb count

i feel perfectly fine, not weak and no headaces. keostix still negative which i didnt expect since ive gone 3 days under 20g of carbs not including the preworkout 39grams

[idfk89]

Ran into a small problem with my diet

friday night im attending a very formal dinner where nothing but pasta and meatballs will be served. happens to be one of my favorite meals and im definitely going to eat ALOT

so my plan is to skip my preworkout carbs today and tommorow and then make friday a carbup day. i know its not the ideal TKD and even on CKD the carbup shouldnt come this soon but my question is will this completly undo my diet all week?

[ananf72]

Ran into a small problem with my diet

friday night im attending a very formal dinner where nothing but pasta and meatballs will be served. happens to be one of my favorite meals and im definitely going to eat ALOT

so my plan is to skip my preworkout carbs today and tommorow and then make friday a carbup day. i know its not the ideal TKD and even on CKD the carbup shouldnt come this soon but my question is will this completly undo my diet all week?

Nope... enjoy life and don't stress about this. That's pasta based so *what I'd do* is some cardio the next day. Perhaps even take some ALA in the morning and drink some lemon water throughout the day. There are a few people who use ALA as carb damage control with great results (me one of them). I ate a lot of pasta and meatballs (with garlic toast) past Sat. and took ALA. Stayed in keto (dark purple). So it's not a deal killer at all and just do the best you can following week. Have fun at your dinner!

[idfk89]

Nope... enjoy life and don't stress about this. That's pasta based so *what I'd do* is some cardio the next day. Perhaps even take some ALA in the morning and drink some lemon water throughout the day. There are a few people who use ALA as carb damage control with great results (me one of them). I ate a lot of pasta and meatballs (with garlic toast) past Sat. and took ALA. Stayed in keto (dark purple). So it's not a deal killer at all and just do the best you can following week. Have fun at your dinner!

ALA? lol

[ananf72]

ALA? lol

What's so funny?

[idfk89]

What's so funny?

i have NO clue what that is?

[ananf72]

i have NO clue what that is?

Oh... I'm sorry. alpha lipoic acid
http://www.umm.edu/altmed/articles/a...oic-000285.htm

drug store around $12-$14ish

[idfk89]

DAY FOUR
no preworkout carbs because friday nite ill be feasting on pasta

8:00AM woke up at 154.6
8:20AM myofusion shake with 5g creatine
11:10AM angus patty
2:45PM 6 strips thin bacon, 4 mini sausage, 1000mg fish oil, multivitamin
4:00PM 10g creatine
5:00PM 5 scrambled eggs with 2 slices of cheese
7:30PM 6 mini sausages, 1000mg fish oil, multivitamin
10-11PM Rip:60 workout
11:15PM myofusion shake with 5g creatine
12:20AM 1000mg fish oil, multivitamin

171g protein / 185.5g fat / 19carbs = 2400calories
28.2% / 68.7% / 3.1%

talk about a fatty day! lol
finally got a "small" reading on keostix before my workout...30 minutes later i started getting really weak and towards end of workout i seriously felt lightheaded and like i was about to pass out

then after i went to see if keostix would read more then 15 and it was back at negative instead lol

time to pass out at 154.4, somehow lighter then i woke up today

[alex2363]

Yep. You got it! So eat your veggies.

wat she said^^^^^^^^^^^