Damien??

[smalltime7]

Ok so I am waiting till friday as you said for my first carb load can you give me an Idea what foods to look for so I can start to plan? Thank you ST

[YoungGunsNY]

you could've pm'd him for one-on-one q&a

[smalltime7]

I am actually looking for input from anyone I should have titled it different.

[Damienm05]

Ok so I am waiting till friday as you said for my first carb load can you give me an Idea what foods to look for so I can start to plan? Thank you ST

Well, the first rule is; don't over-do it. You can get away with a lot but a lot can easily turn into way too much. It's easy to binge when you've been deprived of crunchy, sweet, starchy flavors for so long. Drink lots of water and eat lots of veggies to stay full.

Rule number two: low, low, low fat diet for the day. Fat is 9 calories per gram. Assuming you eat 450-600g of carbs on this day and at least 200g of lean protein, that's already 2800 calories. Keep fat to the standard 30-50g that will come in your pro/carb sources only. The logic behind this is obvious; you'll eat way, way over your tdee with any added fats and store new body fat - negating some of your hard work and slowing body fat loss at least a bit.

Rule number three: avoid sweets and fruit. Sucrose and fructose will replenish liver glycogen which is not burned in the same way as muscle glycogen. This will cause you a harder re-entry into strong ketosis (4-5 days). A stack of pancakes with maple syrup in the AM as your cheat won't kill you but a bag of cookies and gummie bears will.

Rule number three: simple to complex. Start with simple carbs in the AM and shoot for 80g in each of your first three meals. Your following 3-5 meals should be centered around complex carbs. Taper off to the lowest GI options as the day progresses.

Sample diet for this day:

Meal 1:
1 medium starchy potato - hash browns.
2 pieces white toast
10 egg whites, 1 whole egg

Meal 2:
6 oz. grilled chicken breast
8-12" french baguette or ciabatta roll.
Lettuce, tomato, tspn. honey mustard

Meal 3:
6 oz. tilapia
2 tbspn. pico de gallo salsa
1.5 cups white rice.

meal 4:
6 oz. Flank steak
1 large sweet potato
Veggies

Meal 5:
6 oz. tilapia
1 cup brown rice
Veggies

Meal 6:
2 scoops casein
1 cup oats

Snacks:
- Baked torilla chips with salsa
- Rice cakes
- CEREAL!!!!!!!!!

[smalltime7]

beautiful! I will print this and follow to a "T" thank you Sir!