Question regarding diet and SwoleCat

[MaGiCJNG]

I do not know who SwoleCat is but I just recently read a post about his passing (out of respect...Rest In Peace). I have noticed how he was very well respected due to him being natural (arguable from what I have read) and his wealth of knowledge with dieting.

Therefore, I decided to read up a lot of his posts and threads. I noticed that he doesnt really give out information and the info he does give out is through pm's. I saw some really amazing results with people that have used his diet plans but they were specifically taylored to those individuals.

I have been reading on these boards for quite some time now. I have soaked in a shit load of knowledge. I can say I definitely learned a lot. I think my diet could use some tweaking though to see the results i'd like to see.

My question is, is there anyone that maybe worked with SwoleCat or has the knowledge that he has that can help me? The thing that gets me most is he was very against keto diets and based on the stats and goals of an individual, he would use little carbs but at specific times. I didnt quite grasp when these times would be but I got an idea that for a low carb diet, he would eat complex carbs 2 hours before workout, PWO shake consisting of protein and dextrose with R-ALA and Biotin, and then 1/5 hours after that, protein and fibrious veggies.

Again, this is just what I gathered, not sure if its fully true or not. The thing that throws me off with this is I always thought that eating carbs at night, albeit complex, is not something you should do. According to what I read in one of SwoleCat's posts, its not the clock you should be worried about, but the time your body is asking for carbs. Interesting...

Currently i'm on a keto diet. I'm only going to be on it to drop some bf and then come Nov-Dec, i'm going to do a clean bulk.

None the less, if someone is willing to help me out and is knowledgable in the dieting world like he was, I would appreciate it. You can either PM me or post here, doesnt matter.

[MaGiCJNG]

Just to list my stats and an example of my days diet. Hope it comes out correctly and doesnt text wrap. Anyways... (came out shitty so i tried to clean it up with the numbers a bit)

29 yrs old
5'8
183lbs
14% bf
TDEE - 2901

This days diet I didnt get the proper ratio exactly. I was a little under on the protein, and a little high on the carbs and fats for my liking.

9:00 AM Cals Pro Carbs Fat

1/14 cup Egg whites 150 30 5 0
1 Egg Scrambled 100 6.5 1 7.6
2 servings of Oatmeal 300 10 54 4

12:00 PM

7 ounces Gr. Chkn 201 36.8 1.8 5.2
2 TBSP EVOO 240 0 0 28

3:00 PM

Bumblebee Cooked Tuna 160 36 0 1
2 TBSP Flax 240 1 1 26

Cardio at 5:00 till 5:45

6:00 PM

2 Servings ON Whey 220 48 4 2
3 TBSP PB (natty) 270 10.5 9 24

9:00 PM

7 ounces London Broil 343 63 0 7 (Are these macros right?)
2 ounces Almonds 320 12 12 28
Steamed Broccoli or some other type of green veggies

Total 2544 Calories 253.8 Protein 87.8 Carbs 132.8 Fat

Typically i'm looking to go 50%/10%/40% while on my keto. I'm only going to be doing this for 2 -3 weeks then switch to a carb cycle diet.

Is my placement of foods and the types of foods that I eat during those times correct? Any adjustments or recommendations/sugggestions? Should i be going 50/45/5 for my pro/fats/carbs or is my ratio fine? I would like to think I have some type of grasp of dieting its just that i keep reading about the types of food you should eat together and at during what times makes all the difference. Thats where i'm at a loss.

Any help would be appreciated.

Thanks.

[jamyjamjr]

how long have you been on this diet and how many lbs average are u loseing weekly??

[MaGiCJNG]

I just started it Monday. I'm looking to lose maybe 5-6 lbs in 3 weeks. I plan to have a refeed on Saturdays. Sorry, on my phone hard as shit to type

[FireGuy]

If you are only on that diet for 2-3 weeks as stated and looking to lose 5-6 lbs I dont think you need to schedule any refeeds. I dont think this is going to put you in much of a calorie deficit unless you are doing quite a bit of cardio.

[MaGiCJNG]

My cardio is going to consist of 45 minutes at about 65% mhr. After 3 weeks of this I plan to do roughly 4-6 weeks of a carb cycle. My goal is to
Be under 10% bf before I clean bulk

[FireGuy]

My cardio is going to consist of 45 minutes at about 65% mhr. After 3 weeks of this I plan to do roughly 4-6 weeks of a carb cycle. My goal is to
Be under 10% bf before I clean bulk

My advice would still be the same. No refeed needed.

[MaGiCJNG]

Sounds good.

How does my diet look though? How do the foods that I'm eating look as well as the time I'm eating them at look? Any suggestions there?

[FireGuy]

I would add some veggies to at least 2-3 more meals, also 9pm til 9am the next day is a long time between meals. My last meal is around 9pm as well but my first one the next day cant be later than 6am or I am starving.

[swol_je]

Yea I say add some veggies in on meals 2 and 3.

[swol_je]

What time is your workout at? I know u listed cardio time, but what about weights? Maybe I missed it.

[jamyjamjr]

If you are only on that diet for 2-3 weeks as stated and looking to lose 5-6 lbs I dont think you need to schedule any refeeds. I dont think this is going to put you in much of a calorie deficit unless you are doing quite a bit of cardio.

well i agree and disagree... i wouldn't go on a refeed YET...

give it 4-5 weeks and you may need to refeed.. your fat loss might slow down..

that's why we microcalibrate

[MaGiCJNG]

Jamy...what's microcalibrate?

Swole...I generally weight train Mon - fri with cardio on Mon, wed, and fri. If you mean what time of the day, it's usually at 5:00pm. Thing is, I pulled a back muscle so I figured this would be a good time to 'rest' and just do cardio for the next 3 weeks. I know it's not the best of ideas so if you have suggestions on this, I'm all ears

[jamyjamjr]

microcalibration is what you have to do to get that sweet spot in dieting where your losing the right amount of weight..
and you would have to recalc ur diet to new standards because you've lost that weight..

[FireGuy]

well i agree and disagree... i wouldn't go on a refeed YET...

give it 4-5 weeks and you may need to refeed.. your fat loss might slow down..

that's why we microcalibrate

My recommendation NOT to refeed was based soley on the fact he stated he was going to run this diet for 2-3 weeks. If he were running it longer I may change my opinion depending upon his results.

[MuscleScience]

X3 on the veggies...

[MaGiCJNG]

Jamy thanks for the explanation...completely understood and makes perfect sense.

Fireguy...that is correct im only going to run it 2-3 weeks. If my back is fine by the end of week 2 i think im going to switch to a carb cycle diet and get back to weight training till December before I bulk.

Aside from adding veggies though, I assume my diet looks pretty good? When I do end up going to carb cycling, I will post my diet then to see if it needs to be tweaked.

Just so everyone is aware, I used to be an ecto (when i was a teen) as I would eat everything and not gain a pound. I wouldnt say i'm an endo currently, but maybe somewhere in between the two. Before dieting and such about 3 years ago, i was always lean in my upper body except for my stomach. When i used to eat like shit and knew nothing about how to eat, thats where most of my weight would go.

Not sure if this makes a difference or not in what I should eat and at what times. I seem to be sensitive to carbs, or so I feel. This is why i'm iffy on drinking dextrose PWO, although the logic behind it makes sense. Guess i'll just stick with that.

[jamyjamjr]

My recommendation NOT to refeed was based soley on the fact he stated he was going to run this diet for 2-3 weeks. If he were running it longer I may change my opinion depending upon his results.

ohhh, i was under the impression this was going to be a longer termed thing.. i must have missed that...

in that case i 100% agree with fire...