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  1. #1
    plornive is offline New Member
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    Lightbulb What do you think of the diet I have devised?!

    START W/ DAY 7

    Day 1:
    70-80g low GI carbs, high protein, moderate fat
    up to a 50% caloric deficit (at least 1200 calories)
    high volume training (1st 1/3 of body)
    45-60 minutes cardio
    trace to small ketosis

    Day 2:
    80-90g low GI carbs, high protein, moderate fat
    up to a 50% caloric deficit (at least 1200 calories)
    high volume training (2nd 1/3 of body)
    45-60 minutes cardio
    small to medium ketosis

    Day 3:
    1st half of day 40-50g carbs, lift, then 2nd half of day ~maintenance calories with lots of low GI carbs, moderate protein, low fat
    high volume training (3rd 1/3 of body)
    (30 minutes cardio optional)

    Day 4:
    ~maintenance calories with lots of low GI carbs, moderate protein, low fat
    no lifting
    (30 minutes cardio optional)

    Day 5:
    ~maintenance calories with lots of low GI carbs, moderate protein, low fat
    higher intensity lifting (1st 1/3 of body)
    (30 minutes cardio optional)

    Day 6:
    ~maintenance calories with lots of low GI carbs, moderate protein, low fat
    higher intensity lifting (2nd 1/3 of body)
    (30 minutes cardio optional)

    Day 7:
    60-70g low GI carbs, high protein, moderate fat
    up to a 50% caloric deficit (at least 1200 calories)
    higher intensity lifting (3rd 1/3 of body)
    45-60 minutes cardio
    trace ketosis

    REPEAT! (Remember to start with day 7 in the beginning)

    SUMMARY:
    ***3.5 days of...
    -low carbs,
    -50% caloric deficit,
    -light high-volume glycogen depleting workouts (not heavy, don't make yourself sore)
    ***3.5 days of...
    -high carbs,
    -slightly below, at or slightly above maintenance calories
    -heavy low-volume workouts (to maintain your mass/strength/density)

    TIPS:
    ***You will burn glycogen and fat during the glycogen depletion days. You won't lose much muscle since leptin will only start to get low at about the 3 day mark.
    ***You will burn fat while building some muscle and replenishing glycogen during the higher carb days.
    ***The higher carb days will reset your hormone levels, which will be somewhat effective even 3 days after switching to low carbs.
    ***There is at least a 25% caloric deficit total in this diet if you choose so, which means you will lose fat *quickly* while being able to lift heavy 3 days per week.
    ***Remember to not lift heavy on glycogen depletion days. This is simply to burn fat, deplete glycogen and possibly release growth hormone . It will set you up to recieve carbs with a low insulin response on higher carb days (this is why you should not eat high fat on the low-carb days).
    ***Remember to stick with low GI carbs for most of the higher carb days, but add some high GI carbs in the beginning to satisfy cravings and raise leptin.
    ***Add fish oil to every meal during the low-carb days.
    ***Eat 6 meals per day every day. Spread carbs as equally as you can throughout the day every day.
    ***Cottage cheese is a good food for low-carb days.
    ***If you use a stimulant like EC or clenbuterol or even yohimbine, confine it to the three whole low-carb days. These stimulants all decrease insulin sensitivity, hindering glycogen synthesis and increasing your insulin response during the higher carb days.

    TRAINING
    ***The most important thing to do on this diet is NOT lift heavy on carb depletion days and NOT to do too much volume on heavy days. This diet will not cause overtraining if you lift light, easy, but with high volume on low carb days and heavy, hard and low volume on higher-carb days.
    ***I recommend a light version of German Volume Training for low-carb days. Try one exercise for 7-8 sets of 10-12 reps for each muscle group. Only one exercise per muscle group.
    ***The heavy days should be whatever brings you the most strength with the stipulation that you keep volume low.
    ***Cardio should be nice and easy, and only in the evenings on higher-carb days. Make your heavy lifting intense --- not your cardio.
    ***Each training session can and should be very brief but effective.

    DISCLAIMER:
    I have, admittedly, only used this exact diet for 2 weeks. I just started cutting again after recovering from jaw surgery. However, I have used other carbohydrate cycling diets, cyclical keto diets, high-carb diets, high-protein low-fat moderate-carb diets, etc. Carbohydrate cycling works best for me for cutting fat at a good pace and maintaining my strength. The carbohydrate cycling diet above has gone through a few weeks of tweaking, and so far I feel really energetic and strong. My lifts have not decreased. Actually they have increased recently since I couldn't lift very heavy for about one month and just got back to real training.

    PURPOSE
    I think this diet is ideal for people with fairly good insulin sensitivity. What do you people think of it? I won't really debate about this diet since I know it works for me and would rather see other peoples' input. I will answer any question regarding this diet and would really enjoy some constructive criticism or even some debate among other people. Thanks for reading this!
    Last edited by plornive; 06-05-2002 at 12:51 PM.

  2. #2
    Join Date
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    bro i really want to break all that down and understand it but that is way over my head right now,but you sound like you know your shit

  3. #3
    need2Bbig's Avatar
    need2Bbig is offline Associate Member
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    amen.

  4. #4
    SwoleCat is offline AR Hall of Fame
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    I like having one cheat meal/day per week instead of carb cycling, works best for me.

    If this works for you, great, but it won't work ideally for most. There is no way I'd EVER have someone go 1200 kcals in the hole (deficit) for a day, that's nuts.

    But hey, to each his own for sure!

    ~SC~

  5. #5
    GREENMACHINE's Avatar
    GREENMACHINE is offline Are you green enough?
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    Quote Originally Posted by SwoleCat
    I like having one cheat meal/day per week instead of carb cycling, works best for me.

    If this works for you, great, but it won't work ideally for most. There is no way I'd EVER have someone go 1200 kcals in the hole (deficit) for a day, that's nuts.

    But hey, to each his own for sure!

    ~SC~
    Swole + needtobebig hate to break it to you but that thread was posted nearly 3 years ago. Your normally the first to spot these things swole.

  6. #6
    SplinterCell's Avatar
    SplinterCell is offline Senior Member
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    Quote Originally Posted by GREENMACHINE
    Swole + needtobebig hate to break it to you but that thread was posted nearly 3 years ago. Your normally the first to spot these things swole.
    ****, I would love to see the progress he made if he followed it out

  7. #7
    GREENMACHINE's Avatar
    GREENMACHINE is offline Are you green enough?
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    Wait swolecat's dob is 25 dec 1920. Have to forgive him for the above

  8. #8
    SwoleCat is offline AR Hall of Fame
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    Crap, didn't realize this was so old!

    WTF is someone doing bumping a 3 year old thread with "AMEN".

    Man, go to the gym or something.

    ~SC~

  9. #9
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Quote Originally Posted by SwoleCat
    Man, go to the gym or something. ~SC~

    Amen, brother!

  10. #10
    smegs's Avatar
    smegs is offline Registered User
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    Quote Originally Posted by SwoleCat
    Crap, didn't realize this was so old!

    WTF is someone doing bumping a 3 year old thread with "AMEN".

    Man, go to the gym or something.

    ~SC~

  11. #11
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    Bump!!!

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