Haha that's exactly how I felt. While on one hand the amount I get to eat on carb-up is great, but on the other there's not much peace of mind in eating so much. And during the low-carb phase, I worry about everything I eat having some unlisted carbs or something, lol.
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Thread: Cutting w/ Ultimate Diet 2.0
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01-29-2012, 02:58 PM #31However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-29-2012, 06:05 PM #32
After some more thinking, I'm gonna reset and get on the 7 day cycle. I just do not like the way I feel eating so uninhibited for two days. Part of the reason I want such a regimented diet is to eliminate the catharsis of eating that I've worked hard to move away from. I also kind of screwed the pooch on the carb load with too much fat. To get the schedule correct, I will be doing low-cal and low-carb tomorrow along with depletion workout.
Monday-Wednesday: Low-carb, low-cal w/ two days of depletion workout (Days 1-2, rest/cardio on Day 3)
Thursday: low-carb, low-cal in AM -- carb-load begins following PM high-intensity workout
Friday: Finish carb-load, no workout
Saturday: Power workout, IIFYM style diet w/ high carbs, low fat
Sunday: no workout, IIFYM style diet w/ carbs tapering down throughout day
I think this will be better. I'm gonna load up on some good carb-load friendly foods as well to keep fat down during my next carb-load.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-30-2012, 08:16 AM #33
Morning Weigh-In: 187 lbs
34 inch at navel
So basically back to starting numbers. I blame this on a very sloppy and prolonged carb-up and, as mentioned, I'm resetting and going to the ordinary 7 day cycle. I'll be doing depletion workout and low-carb, low-cal today through Thursday AM. Will update about workout, diet later!
I think the best way to evaluate this will be to see if my low weight gets lower this week along with the high number next Monday morning being lower. Measurements, hopefully, will corroborate the weight numbers. If the weight doesn't change but the measures go down, I'm cool with that.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-30-2012, 08:39 AM #34
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01-30-2012, 06:32 PM #35
Good keto day.
Diet
Morning
Quest bar
Lunch
Salad: spinach, chicken breast pieces, shredded cheddar
Dinner
Salad: spinach, chicken breast pieces, shredded cheddar
Post-Dinner
reduced fat colby jack cheese
Evening Snack
cashews
flatout wrap
chicken breast fillet
Macros: 1501 cals, 70g fat, 172g protein, 56g total carbs, 29g fiber
Depletion Workout - Legs, Back, and Bis
Leg Press - 5 sets of 15
Bent-over Rows - 5 sets of 15
Standing barbell curls - 5 sets of 15
Leg extensions - 5 sets of 15
Seated cable row - 5 sets of 15
Seated preacher curl - 5 sets of 15
Leg curls - 5 sets of 15
Back lever extensions - 5 sets of 15
Due to a really crowded gym, I just stuck to certain body parts and didn't do any supersetting/cycling.
Overall Thoughts
Very good day! Did a lot of good homework type of activity, no cognitive issues thus far w/ low carb. EC is a helluva drugHowever beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-31-2012, 03:46 AM #36
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01-31-2012, 05:41 AM #37
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01-31-2012, 07:39 AM #38
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01-31-2012, 07:50 AM #39
I've actually had some very productive study sessions while on these keto days. I mentioned this earlier, but it could be that I'm experiencing the significant cognitive effects from Ephedrine/Caffeine and this is masking potential low-carb issues. The brain is so complicated that it is often difficult to explain why people respond very differently to the same thing. Lyle McDonald points out on his website that some people perform better physically and/or mentally when going keto while it seems more common for people to not feel good - however, there is often an acclimation period of a 2-3 cycles after which many people claim to feel better.
When I first lost a good deal of weight, I realized later that I was probably unintentionally keto for long-ish stretches of time. I used to eat such a large volume of chicken breast vs. any other food that my body has probably had the chance to acclimate to keto in the past before I started tracking calories and macros.
When it comes down to it, you'll just have to see your individual response - but you may not be damned. Stimulant nootropics like caffeine/ephedrine may also mask potential side effects. I know more than your average BB'er about nootropics if you're interested in that type of thing...just be advised that reactions are always mixed between "I feel nothing" and "this is the best thing I've tried." There is a guy subbed to this thread that is a veritable guru as well.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-31-2012, 07:55 AM #40
I was always too scared to endeavor into EC, did do green tea supps. Keto didn't make me a bitch, or really any different. I generally felt the same actually. But I've seen it have quite different effects on people. Hey you should log the lifts for Power WO. That's the most fun one to keep track of :-)
Log: http://forum.bodybuilding.com/showthread.php?t=139497073
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01-31-2012, 08:29 AM #41
I'm definitely going to start doing that - I actually skipped it for my first cycle because I wanted to reset to the 7 day. I'm probably going to be embarrassed at strength loss
As far as EC, it is very much legit and very much safe (unless you do it wrong). If you want to learn more about it, there's a great article about it in the link below. Just happens to be written by a woman at a women's fitness site as well
http://www.hotnfit.com/ecstack.htmHowever beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-31-2012, 09:32 AM #42
Also,
Day 2, Cycle 2 Weigh-in
Weight: 184.5
Navel: 33 and 3/4 inch
I've only been posting the navel measurement because it's the only one that has been changing very frequently - it's also one of greater interest to me.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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01-31-2012, 08:22 PM #43
Another good keto day.
Diet
Breakfast
scrambled eggs
bacon
Lunchtime
reduced fat colby jack cheese
Quest bars
Dinner
Chicken breast fillets
Flatout wraps
Evening Snack
reduced fat colby jack cheese
Macros: 1627 cals, 87.5g fat, 162g protein, 65g total carbs, 35g fiber
Depletion Workout - Chest, Tris, and (not really) Shoulders
The setup would be for shoulders but I'm leaving that to my rehab for these depletion days.
Incline Bench
Tricep Extensions
Bench Press
Tricep Pulldowns
5 sets of 15, each
Might not seem like much, but this was unbelievably difficult. I've learned that it is typical to struggle much more with upper body lifts in this kind of deficit vs lower body. Legs are just conditioned to operating in all kinds of circumstances whereas the upper body lacks the muscle mass and conditioning to do as well in such a caloric/carb deficit.
Overall Thoughts
Might have been a little more irritable today, but could have been coincidence. As well as I've been functioning during the day, I think I've been hitting a lull in energy at nighttime as I get further from my last dose of EC.
Tomorrow is another keto day, no weight training. I will probably do some low-intensity cardio.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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02-01-2012, 04:16 AM #44
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02-01-2012, 06:17 AM #45
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02-01-2012, 06:19 AM #46
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02-01-2012, 12:56 PM #47
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02-01-2012, 03:21 PM #48
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02-01-2012, 07:01 PM #49
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02-01-2012, 07:44 PM #50
Getting near carb-up!
Diet
Morning
Quest bar
Lunch
Salad: spinach, chicken breast, shredded cheddar
Mid-Afternoon Snack
Gaspari MyoFusion Probiotic Chocolate (in water)
Dinner
Atlantic Salmon w/ lemon pepper seasoning
Snack 1
colby jack reduced fat cheese
Snack 2
Quest bar
Macros: 1528 calories, 72g fat, 172g protein, 56g total carbs, 39g fiber
FWIW, I'm not one that thinks you need to 13241235 meals per day for teh gainz. It just so happens that it works best for me this way. Appetite suppression makes my cravings less and more quickly satiated, but I like having food to look forward to frequently. I actually fasted for about 5 hours today with no problems - I just eat when I have time and in a way in which helps me hit my macros.
No weights/cardioHowever beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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02-01-2012, 07:45 PM #51
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02-01-2012, 08:09 PM #52
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02-01-2012, 08:13 PM #53
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02-01-2012, 08:14 PM #54
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02-01-2012, 08:19 PM #55
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02-02-2012, 04:44 AM #56
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02-02-2012, 08:02 AM #57
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02-02-2012, 10:02 PM #58
Carb-Up Day!
I'm just gonna summarize diet due to the fact that I ended up eating lots of things and I'm a bit cramped for time right now.
Pre-Workout Diet
About 900 cals, lots of protein, about 40g fat
Workout
I felt really good on this today. Didn't take as long of rests as the book prescribes because I was feeling so good.
Chest Press
Dips
Seated Row
Bent-over Row
Leg Press
Leg Curl
2-3 sets of 6-10 reps each.
Post-Workout Carb-Up
Started w/cereal and fruit juice, then IHOP, then to Little Caesar's, then began the boring starchy part of the carb load.
So far: ~500g carbs, ~60g fat. Got a little more fat than I planned, but not too bad. I went shopping for low fat, high carb food options. Tomorrow's menu will include whole wheat spaghetti, a loaf of ciabatta, and frosted mini-wheats. Will probably supplement a lot of protein to save myself cash.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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02-03-2012, 07:40 AM #59
Day 6 Weigh-In, etc
185 lbs
33 and 5/8 inches at navel
Didn't gain back all the weight, and definitely didn't gain back all the size. Hopefully this can keep up through the end of the day.
Been nibbling on Frosted Mini-Wheats this morning - I plan on going as near to fat free as possible today. I will say that it is freaking difficult to find foods that are truly fat free, always a gram here or there. But that's okay.However beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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02-04-2012, 10:17 AM #60
Post Carb-Up
Weigh-in:
188 lbs
34 inches at navel
Over the carb-up (Thursday PM through yesterday) I had about 1300g carbs, and about 90g fat. I could stand to further lower the fat and if it seems that I'm still not getting great results then that'll be my first adjustment. I think I've found enough carb-up friendly foods that I like that I don't need to worry about getting IHOP or breadsticks from Little Caesar's, etc.
Favorite carb-up menu: Frosted Mini-Wheats Chocolate Mini Bites (16g fat per box), Ciabatta Loaf (I get a take n bake loaf, so delicious and 0 fat with ~200g carbs), and I can make a ton of whole wheat spaghetti for about 3 or 4 bucks between spaghetti ($1 per box, 11g fat per box, 280g carbs per box), ragu (not a significant source of anything because I don't use much, one 24 oz jar will last me 6 or 7 boxes of spaghetti), and reduced fat parmesan cheese (negligible effect on macros again)
About to go do my power workout - will update afterwardsHowever beautiful the strategy, you should occasionally look at the results - Dr. John Berardi
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