As of April 30, 2007:
Weight: 200 lbs
Approx. bodyfat: 12%
Approx. LBM: 180 lbs
Goal: 10% BF by June w/same or greater LBM
I started keto/lowcarb in December of 2006, and I think I finally understand it (yes, it's taken this long). I finally understand the purpose of the carb-ups, I finally understand the basics of how the human body works with foods, I finally understand what is healthy and why, and I think I'm finally ready to take full advantage of this diet. I've learned a lot from hanging out in the keto forums, but Pasquale's "The Anabolic Diet" helped me to a great degree, as well as Eades' "Protein Power".
My log here is somewhat like a traditional Keto diet (well, it is), with a few things taken from the Anabolic Diet to get the muscle I've lost figuring low-carb diets out back while still losing weight. My diet and workouts are intended to maximize muscle growth and maintenece why still losing substantial amounts of bodyfat with a good amount of energy and feeling great.
So basically what you're about to see is the compilation of everything I've learned in relation to keeping muscle while losing fat while feeling good. I welcome input, suggestions, and criticism, but that doesn't mean I'll take it to heart. I'll be updating on my progress here at least once a week. Here goes..
Supplements: Multivitamin, 200mcg Chromium Picolinate, 500mg Calcium Citrate with 250mg Magnesium, 20mg Vanadyl Sulfate, 1tsp of BCAA powder, and 100mg ALA will all be taken twice daily; in the morning, and post-workout (assuming the two times don't conflict). I will also be taking 1-2 tbsp of fish oil per day. I'll also be taking fiber tablets.
Foods: I'll be eating one ground-beef patty with cheese per day (minimum), some varied steaks as they come about, lots of chicken breasts with olive oil, tuna with mayonnaise, provolone cheese with salami dipped in ranch dressing (amazing), and natural peanut butter for those hungry moments. "Keto desserts" will be kept to a minimum since I'll be splurging once a week as it is, I don't think I'll crave sweets too much. But if they do come along, I'm a big fan of my low-carb strawberry cheesecake (cream cheese, splenda, and splenda-sweetened sugar free strawberry jam), the low-carb peanut butter cups (unsweetened cocoa, splenda, butter, natural peanut butter), or just a chocolate bar (unsweetened cocoa, a little butter, cream). I will be eating green vegetables and salads. I don't like avacado, but I'll probably throw some in there for the great health benefits they offer.
Drinks: Water and coffee. Half & Half or full cream with the coffee to help fill me up.
Frequency: Basically when I'm hungry, which is every three hours or so. I won't be splitting up the calories equally, but I will be counting them and adjusting each meal accordingly.
The day succeeding the carb-load will be a day of rest, as my body should still be somewhat sore from my depletion workout just the previous day; so I'll use this day to do some cardio to reject any possible spillover from the carb-load and get my body back into fat burning mode with little to no carbs.
Having my heavy, high volume workouts the next day will result in intense workouts with the energy to do cardio to burn some extra calories as well. I will eat below maintenance, as this is a cutting diet; however this amount of calories will suffice for an adequate level of energy to perform properly in the gym.
I will be consuming PWO carbs only on these high volume workouts to guarantee muscle growth/maintenance. I realize that many believe they are unnecessary on a low-carb diet and I do not disagree with that; however, these two days are not dedicated to fat-burning as much as they are to utilize the energy from the carb-load and have a great workout, and while PWO carbs may slow down fat burning, they can't hurt recovery.
By the end of my workout Wednesday, hopefully most of my carb-load energy/glycogen won't be what it was, so I will lower calories and up the cardio, to go from the strength conditioning phase of the week to more fat-burning for the rest of the week. The workouts will be tougher, but with any luck I should be perfectly depleted by Saturday. As far as catabolism and starving myself, I'll do what Dr. Pasquale suggests: check to see if I'm losing more than 1.5-2lbs per week, and if I am, up the calories. I'll also be using the mirror.
I feel my arms are lagging behind in comparison to my chest and back, so I will work these out on the day that I doubtlessly will have the most energy. I am trying to get my legs smaller (I'm short and they are genetically huge) but still cut, so I am doing high reps and low weight towards the end of the week; this will be a good solution to burning more calories, as well. Having two days of abs, a lower-rep and a higher-rep, is positively stimulating to the ab muscles in my experience, as well, so hopefully it will show.
PreWO, I'll eat a banana. PWO, pre-carb-load, I will consume 60g dextrose, 60g maltodextrin, and 35g creatine with 50g of protein (hello, bathroom). I will have a similar shake to this (30g dextrose, 30g maltodextrin, and 35g creatine with 30g protein) before bed. Midnight will not be the end of my carb-load, bedtime will be.
As my PWO shake showed, I'll be creatine loading on this carb-load day with about 70g of creatine to last the next six days. I've never loaded with creatine before; for the past few months I've just been taking 5g of CEE per day, so I'm interested in seeing how it works out if it does at all.
During the carb-load, I will not be counting calories as much as the rest of the week, and I will not be eating completely clean. If I feel like taking the girl out to ice cream and then apple pie afterwards, I will. I will never be hungry, but I will never be full. I'll be consuming a good amount of oatmeal and brown rice given its availability, but the majority of my carbs will be from stuff like hamburgers or cereal or pizza.
I've never had too much of a problem doing carb-loads this way, however I am still at 12% body fat, so if I ever get to 8%, I may have to slow down and get a little more disciplined.
Well guys, I'll keep you updated. Thanks for reading.
Thread: Xtrell's lowcarb log