** The ASK GB ANYTHING thread (diet/nutrition related) **

[Dyno Dog]

[QUOTE=gbrice75;6097552]I try to keep this thread more of a general info / Q&A type format and stay away from personal consultation, but since you're new here, i'll give you a brief critique. In the meantime, I suggest you start a thread in the nutrition section where you can get input from other members as well.




Here's what I see - a little bit of protein, and a lot of sugar and carbs. When cutting bodyfat, I try to keep sugar intake as low as possible. applesauce and pineapple - while considered 'healthy' by everyday standards (as compared to a typical American diet), they're both loaded with sugar and wouldn't be a part of my diet tbh. The packet instant oatmeal is also loaded with sugar. I'd ditch all of this and go with real oats sweetened with cinnamon and splenda, and i'd add 1/2 cup blueberries - much less sugar, and much more beneficial (high in antioxidants for starters). You have about 16g of protein via the eggs; light. I'd drop the 2tbsp of PB (that's about 16g of fat right there) and add another whole egg and at least another 1/4 cup of egg whites - bringing your egg protein up to 24g. I'd probably add a scoop of protein powder to this meal (or another lean protein source - canadian bacon, nonfat plain greek yogurt, 1% milkfat cottage cheese, etc) to bring it up even more. I'd ditch the wheat bread - not necessary IMO.



What time is your breakfast/meal 1, and what time is your workout? BREAKFAST AT 5AM, WORKOUT AT 630AM



What does 1 scoop of carbs mean??? WAXY MAIZE CARBS, 45G CARBS PER SCOOP

Also, just out of curiosity - why soy milk? LACTOSE INTOLERANT, SOY MILK IS 80CAL PER CUP AND HAS 7G SOY PROTEIN



The protein sources look good although I can't tell how much this adds up to (need to see your macros for each meal). I'd ditch the applesauce.



V8 juice is crap IMO. I'd ditch it and eat some real veggies - leafy green are your best bet.



I'd replace the peas with a leafy green veggie like broccoli or spinach, and probably bump the chicken to 6-8oz, and likely would ditch the 'carbs' although I still have no idea what this is.



Same deal here with the V8, and still curious about the soymilk. What kind of protein do you use? IT'S A WHEY ISOLATE FROM VITAMIN SH**E



I used to be a bigger fan of 40/40/20 splits, but IMO they're not ideal for fat loss. 40% of calories coming from carbs is high. I'd rather see something like 50/30/20, or even 55/30/15. There's many ways to break it down - at the end of the day, we need to make sure you're calories aren't too high, otherwise macros won't mean jack. Do you know your total calories? AROUND 2700

Again, i'd suggest posting up your diet (feel free to copy this post along with my critique) into a new thread in the nutrition section for additional input from other members. I'll stop by as well. You will be asked for your macros per meal, as well as time of day for each - so please be prepared to have that info available.

Hope this helps.

THANK YOU GB, I'LL IMPLEMENT THE CHANGES YOU SUGGESTED THUS FAR AND YOUR ADVICE ON STARTING A NEW THREAD IN THE NUTRITION SECTION UNTIL I CAN GET MY DIET ZEROED IN. THANKS AGAIN FOR YOUR ADVICE.

[Ben_66]

Hello Gbrice,

I was wondering your intake on fish oil pills?

my pills says 1000mg per pill. and it says to take 2 pills 3 times a day. I take 3 with my eggs and oatmeal after my post work out shake, and 3 more before bed with my casein shake. so that would be 6000mg = only 6 grams, How much is to much of fish oil pills. I would like to up my dose.

[gbrice75]

Hello Gbrice,

I was wondering your intake on fish oil pills?

my pills says 1000mg per pill. and it says to take 2 pills 3 times a day. I take 3 with my eggs and oatmeal after my post work out shake, and 3 more before bed with my casein shake. so that would be 6000mg = only 6 grams, How much is to much of fish oil pills. I would like to up my dose.

To me, there really isn't a 'too much'. Basically, if I have additional fat macros to fill in, I try to do so using fish oil vs. fun stuff like nuts, PB, and avacado. To put it in perspective, I try and take 3-5 caps with every meal, 6 meals/day. 18 caps vs. your 6... nothing to worry about!

Keep in mind that not all fish oil is created equal. Your caps might say 1000mg, but what you need to pay specific attention to is the total Omega-3 Fatty Acids, specifically EPA and DHA. My caps are 1,400mg fish oil, with a total 980 omega-3's. I've seen cheaper brands that have much, much less. In this case, it's worth spending a few more dollars to get a better quality product.

[Ben_66]

To me, there really isn't a 'too much'. Basically, if I have additional fat macros to fill in, I try to do so using fish oil vs. fun stuff like nuts, PB, and avacado. To put it in perspective, I try and take 3-5 caps with every meal, 6 meals/day. 18 caps vs. your 6... nothing to worry about!

Keep in mind that not all fish oil is created equal. Your caps might say 1000mg, but what you need to pay specific attention to is the total Omega-3 Fatty Acids, specifically EPA and DHA. My caps are 1,400mg fish oil, with a total 980 omega-3's. I've seen cheaper brands that have much, much less. In this case, it's worth spending a few more dollars to get a better quality product.

Thanks for answering my question.

980! wow, mine says only 300 mg: 180EPA and 120DHA. What is the rest of 700mg consist of?

[gbrice75]

Fish oil that isn't rich in or is devoid of the aforementioned omega-3 fatty acids.

[--->>405<<---]

^^Lovaza is good fish oil. i get it by script and i take 5000mg per day and it only costs me $15 for 3 months worth! also out of the 1000mg, 900mg is fish oil vs 350mg in the stuff i was buying at CVS...

[mockery]

Gbrice !

whats your take on crystal light, ??? for teh first time in my life i started drinking this stuff cause i had a ice tea craving one day. and i kinda love it now.

[gbrice75]

^^Lovaza is good fish oil. i get it by script and i take 5000mg per day and it only costs me $15 for 3 months worth! also out of the 1000mg, 900mg is fish oil vs 350mg in the stuff i was buying at CVS...

Good stuff, sounds like my brand (Nature's Bounty).

Udo's is another staple name.

Gbrice !

whats your take on crystal light, ??? for teh first time in my life i started drinking this stuff cause i had a ice tea craving one day. and i kinda love it now.

Crystal Light is gtg IMO, no worries.

[mockery]

Good stuff, sounds like my brand (Nature's Bounty).

Udo's is another staple name.



Crystal Light is gtg IMO, no worries.

Good to know i can have 1 indulgence now.

[--->>405<<---]

Crystal Light is gtg IMO, no worries.

Good to know i can have 1 indulgence now.

boy what have we gotten ourselves into where crystal light is an "indulgence"? LOL

[mockery]

boy what have we gotten ourselves into where crystal light is an "indulgence"? LOL

no shit, life was better eating 5 cent candies from 7-11 playing video games and eating two large pizza's and a 12 pack of cherry coke every night...

[--->>405<<---]

hey GB when u can pls chek out post 2593 on page 65 of my log. its my IF diet. thx man!

[austinite]

hey GB when u can pls chek out post 2593 on page 65 of my log. its my IF diet. thx man!

Direct Link

[--->>405<<---]

Direct Link

hey awesome! dont know how u did it but thx

[gbrice75]

No problem, i'll take a look.

[mockery]

hello

In terms of measuring new addition of body fat, while bulking you had suggested to measure my waist line to keep an eye on it. With that said, and knowing the core is where a lot of fat goes first, is there other good reference points to measure as well? (IE: I know i will add fat, i know it will compile mostly on my tummy, but is there another spot that holds alot of fat and could i use it to cross reference it so i know if i really need to adjust my calorie intake.)

Thanks!

[gbrice75]

hello

In terms of measuring new addition of body fat, while bulking you had suggested to measure my waist line to keep an eye on it. With that said, and knowing the core is where a lot of fat goes first, is there other good reference points to measure as well? (IE: I know i will add fat, i know it will compile mostly on my tummy, but is there another spot that holds alot of fat and could i use it to cross reference it so i know if i really need to adjust my calorie intake.)

Thanks!

This really boils down to the individual. For instance, I hold most of my fat in my lower back (love handles), ass, and over my chest (tits... ugh). If you were to check my bodyfat only using my arms, shoulders, quads, etc. i'd probably be around 8%. Add the aforementioned parts to the equation and i'm bumped up to around 15% (currently).

I've seen others who blow up in the face, arms, etc... so you have to know yourself and where you add fat to really be able to answer this question. I still say go with the mirror and how clothes fit (in addition to scale and measuring) - add these 4 together for a good idea of what's going on with your body.

[mockery]

This really boils down to the individual. For instance, I hold most of my fat in my lower back (love handles), ass, and over my chest (tits... ugh). If you were to check my bodyfat only using my arms, shoulders, quads, etc. i'd probably be around 8%. Add the aforementioned parts to the equation and i'm bumped up to around 15% (currently).

I've seen others who blow up in the face, arms, etc... so you have to know yourself and where you add fat to really be able to answer this question. I still say go with the mirror and how clothes fit (in addition to scale and measuring) - add these 4 together for a good idea of what's going on with your body.

Thanks , ill get the old lady to keep an eye on things in the rear

[gbrice75]

^^ good idea! I try to get mine NOT to look... it's horrendous!

[mockery]

i noticed alot of peopel who compete and even a few pro carders talk about liquid greens, are they really that good?

[gbrice75]

i noticed alot of peopel who compete and even a few pro carders talk about liquid greens, are they really that good?

I used them A LOT last summer. Mainly because I don't particularly care for veggies, and secondly because they're quick and convenient. Depending on the brand you use (I used Macro Greens and also Miracle Reds from Macro Life Naturals), I think they're great. I mean look - I will always believe natural raw veggies are best, but these liquid greens are good stuff when you go with a quality product. However, you'll pay a hefty price for them as well.

My new veggie venture has me juicing. All kinds of recipes for all kinds of veggies... blended/juiced and chugged. Simple, natural, and delicious!

[mockery]

I used them A LOT last summer. Mainly because I don't particularly care for veggies, and secondly because they're quick and convenient. Depending on the brand you use (I used Macro Greens and also Miracle Reds from Macro Life Naturals), I think they're great. I mean look - I will always believe natural raw veggies are best, but these liquid greens are good stuff when you go with a quality product. However, you'll pay a hefty price for them as well.

My new veggie venture has me juicing. All kinds of recipes for all kinds of veggies... blended/juiced and chugged. Simple, natural, and delicious!

For me convenience is key, so they might be teh way to go. the last week greens have been tough to get down. For one reason or another, im just a lazy bitch.

thanks for your insight

[alex.mitev]

Hi there. I`ve just read your 101 cutting thread.... but some questions rised in my mind.

Currently my calorie intake while cutting has reached final point of 2500 calories daily. However, i noticed i lose more fat if i drop my carb to as low as 90 gr daily (breakfast and pre-workout). In addition, my protein is 290 gr ( weight is 190 lb, 12% bf, very lean legs, six pack showing, some fat stores in love handles) and you realize i cannot be on low fat diet now in order to fulfil my calories..... so i take around 100 gr fats daily (mostly walnuts and sesame oil). Moreover, instead of spreading those fats during the day i mostly eat them postworkout solid meal (9 pm) and before bedtime 11 pm with my protein shake.

Do you think is crucial to supplement carbs postwork out? just to mention i`m on gear.
I plan on starting lean bulking , but still think to try keeping carbs at no more than 200-250 grams a day. Is it ok , in your opinion, to have all those carbs during the first half of the day up until pre-workout meal. From then on , i will consume only proteins and fats and salad of course.

[gbrice75]

For me convenience is key, so they might be teh way to go. the last week greens have been tough to get down. For one reason or another, im just a lazy bitch.

thanks for your insight

Same here... and the fact that i'm a picky eater to boot doesn't help with this lifestyle!

Hi there. I`ve just read your 101 cutting thread.... but some questions rised in my mind.

Currently my calorie intake while cutting has reached final point of 2500 calories daily. However, i noticed i lose more fat if i drop my carb to as low as 90 gr daily (breakfast and pre-workout). In addition, my protein is 290 gr ( weight is 190 lb, 12% bf, very lean legs, six pack showing, some fat stores in love handles) and you realize i cannot be on low fat diet now in order to fulfil my calories..... so i take around 100 gr fats daily (mostly walnuts and sesame oil). Moreover, instead of spreading those fats during the day i mostly eat them postworkout solid meal (9 pm) and before bedtime 11 pm with my protein shake.

Are you making progress at 100g of fat per day? If so, I'd leave it alone until progress slows or stops. However, I would consider spreading them out more throughout the day. If you're concerned with fats being too high, why not bump protein and lower fats? 290g of protein isn't ridiculously high. At your stats (and considering you're on gear), you could go up to 350g IMO, and drop fats to 75g. Since you've read some of my stuff you probably know i'm not an advocate of super high protein, BUT as I said - 350g at your stats isn't super high... it's roughly 2g/lb of LBM which IMO is ideal on cycle anyway.

Do you think is crucial to supplement carbs postwork out?

Supplement? Or consume? I do think that PWO is one of the best opportunities to have carbs in your diet... with first meal of the day being the other.

just to mention i`m on gear.

Obviously a cutting cycle - what are you running if you don't mind me asking?

I plan on starting lean bulking , but still think to try keeping carbs at no more than 200-250 grams a day. Is it ok , in your opinion, to have all those carbs during the first half of the day up until pre-workout meal. From then on , i will consume only proteins and fats and salad of course.

200-250g carbs per day might be a bit high for a lean bulk... considering you don't seem to do too well with carbs. I'd consider carb cycling - you can have higher and lower days, the lower offsetting the higher obviously.

I love the idea of only having them during the first half of the day, but I would still recommend them PWO, even if only a relatively small amount (30g or so).

Hope this helps.

[Ben_66]

Hello Mr Gbrice,


I drink milk first thing in the morning when I get up with my protein shake, blue berries and oats. I was wondering what was your intake on Milk percentage? I bought skim milk today but was contemplating getting the 1%.

Thank you,

[alex.mitev]

Hey one more thing. Carb cycling - seems everybody has got different notion of what this is.
where i live many bodybuilders do the following - have protein at around 350, and play with carbs lets say 0,100,200,300,400 gr . Then start over. have some fats included only on 0 and 100 gr days. My idea of carb cycling is let`s say my maintenance is 2500 calories.

3 workout days i will have my calories at 2500 - 40 gr of fats and the rest split between carbs and proteins
1 workout day i will refeed and go to 3000 by incorporating more carbs
3 non-workout days i will drop my calories to 2200. 40 gr of fats and te rest comprised of protein 300 gr and carbs 100-140 gr.

Do you think this is good carb cycling example?

[gbrice75]

Hello Mr Gbrice,


I drink milk first thing in the morning when I get up with my protein shake, blue berries and oats. I was wondering what was your intake on Milk percentage? I bought skim milk today but was contemplating getting the 1%.

Thank you,

Just remind me - are you cutting?

I'd stick with skim no matter what, but i'm asking because if you're cutting, I'd likely ditch the milk all together. The sugar to protein ratio is too high IMO. You'd be much better off sticking with dairy like fat free plain greek yogurt and/or 1% milkfat cottage cheese, which both have a much better ratio.

Hey, thanks for the detailed answer anyways!

1. Asking if i make progress as yet - I was making unitl a week ago. I have not changed anything, but suddenly started putting back some fat on my belly I did even incorporated more cardio, and nothing.

Interesting - you were making progress (i.e. losing bodyfat), haven't changed anything and then started GAINING bodyfat? Are you sure about this? Are you certain it isn't water retention? I know it's a cutting cycle and you're running compounds that will dry you out, but are you running any ancillaries?

I've heard of results slowing or even halting, but reversing??? That's a first for me.

2. I also started feeling awful - flat, my arms getting smaller, no veins, thinking of food all the time. No energy, not being capable to perform well at my work place Those p/f meals just kill me - i feel terribly hungry an hour afterwards. Admitedly, my entire body screams for carbs.

Again, strange. Typically on a low carb type diet, the first couple of weeks are tough and people feel like how you described above. You were ok at first and THEN started feeling like this? How long were you doing well and feeling ok while on 90-ish grams of carbs/day? How long have you been feeling like how you described above?

Here's the million dollar question - have you been incorporating a carb refeed day? If not, you NEED to immediately.

3. Here`s my cycle that will be finishing in 3 days;

1-8 400 mg test prop weekly
1-7 40 mg stanozolol daily
6-8 tren acetat 50 mg everyday
1-8 proviron 50 mg
1-6 t3
7-8-9 clenbutorel 120 mcg is my peak here

Man... that's a helluva cycle. I sure hope you know what you're doing. What is your cycle experience/history?

What i will do is have two deload weeks 9-10 at 250 mg test enan.
Then jum back again for another 8 weeks of 750 mg test enan + 600 boldenone weekly (this will be my lean bulking)

I'm no AAS expert and I know you're not here for cycle critique, but why so many compounds? Seems to me you can run an easy test + tren cycle throughout, maybe add some Win for 'X' number of weeks and be done with it. Your business though!

What if i try now to have a rest of strict dieting for two weeks. (onlyh 4 meals a day, 3 training sessions weekly +3 cardio sessions).
Then i will drop fats to 15 % of my calorie intake, set protein at around 300 gr and start increasing carbs. If i see i gain fat instead of muscle, i will hold for a week or two. Makes sense?

Yep, this is actually what I was going to suggest. Reduce fats, bump carbs, monitor yourself. DON'T mistaken water for fat. If you up carbs, you are bound to hold a little water.

Hey one more thing. Carb cycling - seems everybody has got different notion of what this is.
where i live many bodybuilders do the following - have protein at around 350, and play with carbs lets say 0,100,200,300,400 gr . Then start over. have some fats included only on 0 and 100 gr days. My idea of carb cycling is let`s say my maintenance is 2500 calories.

3 workout days i will have my calories at 2500 - 40 gr of fats and the rest split between carbs and proteins
1 workout day i will refeed and go to 3000 by incorporating more carbs
3 non-workout days i will drop my calories to 2200. 40 gr of fats and te rest comprised of protein 300 gr and carbs 100-140 gr.

Do you think this is good carb cycling example?

Everybody has a different notion because there is no 'rulset' for carb cycling. For one, it depends on the goal. You can carb cycle to gain mass, and carb cycle to shred bodyfat. Obviously, the methods will be completely different, but both can still be considered carb cycling. I'll give you 2 examples:

I carb cycled to cut. My cycle looked like this:

Mon/Tues/Wed (workout days): Moderate Carb (105g)
Thurs/Fri/Sat: (2 workout days, 1 cardio only) No starchy carb (fibrous veggies only)
Sunday: (rest day) High Carb (refeed, about 250g)

Later, I carb cycled again to add lean mass. It looked like:

Monday/Wed/Fri: (workout days) - High Carb (350-400g)
Tues/Thurs/Sat: (cardio only) - Moderate Carb (200g)
Sunday: (rest day) - No starchy carbs (fibrous veggies only)

Personally, I don't think the carb cycle you laid out is the most efficient for burning bodyfat. In my cutting example, the 3 consecutive no-carb days were aimed at depleting glycogen stores and optimizing fat burning. The refeed replenished glycogen stores and the cycle started over again with moderate carb intake for a few days (which had my heaviest workouts - legs, etc).

I'm not saying yours is wrong or won't work, but to me it just looks haphazard - i.e. you're cycling carbs, but there really doesn't seem to be much rhyme or reason to it. Just my .02

[Ben_66]

[QUOTE=gbrice75;6107659]Just remind me - are you cutting?

I'd stick with skim no matter what, but i'm asking because if you're cutting, I'd likely ditch the milk all together. The sugar to protein ratio is too high IMO. You'd be much better off sticking with dairy like fat free plain greek yogurt and/or 1% milkfat cottage cheese, which both have a much better ratio.


I'm lean bulking right now. Yeah When I cut I shoot out the milk and fruit.

I will be zig zaggin this coming monday. 2400 low and 3400 on my high days. On my high days before bed I'm planning to eat a whole container of 0% cottage cheese. roughly 56 protein. would this be a problem, you know how some people say your body can only take so much protein... I dont believe in it but perhaps you can enlighten me.

Thanks

[gbrice75]

I'm lean bulking right now. Yeah When I cut I shoot out the milk and fruit.

Ok. Personally i'd still ditch the milk, but if you're ok with it, then don't bother.

[I will be zig zaggin this coming monday. 2400 low and 3400 on my high days. On my high days before bed I'm planning to eat a whole container of 0% cottage cheese. roughly 56 protein. would this be a problem, you know how some people say your body can only take so much protein... I dont believe in it but perhaps you can enlighten me.

Thanks

I don't put much creedence into that at all. There is no magical number where protein intake is 'shutdown' once reached. 56g of protein isn't an insane amount. Plus, it's cottage cheese (casein), and you'll be fasting (sleeping) for the next several hours. Perfect time for a healthy portion of protein.

FYI - when I was running my last IF diet, one of my meals was around 120g of protein, just to put it into perspective.

[--->>405<<---]

Ok. Personally i'd still ditch the milk, but if you're ok with it, then don't bother.



I don't put much creedence into that at all. There is no magical number where protein intake is 'shutdown' once reached. 56g of protein isn't an insane amount. Plus, it's cottage cheese (casein), and you'll be fasting (sleeping) for the next several hours. Perfect time for a healthy portion of protein.

FYI - when I was running my last IF diet, one of my meals was around 120g of protein, just to put it into perspective.

shoot i have 2 meals on my IF diet around there! u never did look at my diet GB there was a link above (post#1006 of this thread). i am reconsidering doing something difft on non workout days. tired of low carbs. thinking maybe 150g? what u think? with maybe 1day per week of low carbs. having low carbs on non wkout days puts me at 4 days per week which is more than i wanna do. mentally and "stomach-lly"

[alex.mitev]

QUOTE=gbrice75;6107659]Just remind me - are you cutting?

I'd stick with skim no matter what, but i'm asking because if you're cutting, I'd likely ditch the milk all together. The sugar to protein ratio is too high IMO. You'd be much better off sticking with dairy like fat free plain greek yogurt and/or 1% milkfat cottage cheese, which both have a much better ratio.



Interesting - you were making progress (i.e. losing bodyfat), haven't changed anything and then started GAINING bodyfat? Are you sure about this? Are you certain it isn't water retention? I know it's a cutting cycle and you're running compounds that will dry you out, but are you running any ancillaries?

Well, I think figured out what happened - i was probably loosing muscle mass more rapidly than body fat , therefore ratio changed leading me to the delusion i reversed.

I've heard of results slowing or even halting, but reversing??? That's a first for me.



Again, strange. Typically on a low carb type diet, the first couple of weeks are tough and people feel like how you described above. You were ok at first and THEN started feeling like this? How long were you doing well and feeling ok while on 90-ish grams of carbs/day? How long have you been feeling like how you described above?

I`ve been on less than 150 gr of carbs for longer than 4 weeks and been feeling worse every single workout. But you know, i say "well i`m getting leaner, hence should stick with it".

Here's the million dollar question - have you been incorporating a carb refeed day? If not, you NEED to immediately.

Yes, once a week - the only day i felt ok.

Man... that's a helluva cycle. I sure hope you know what you're doing. What is your cycle experience/history?

My cycle history - one test cypionate only cycle; one test prop winstrol cycle; one sustanon + dbol; one prop tren; and now again prop tren. Never seemed to hold my muscle gains. My current cycle is the most effective so far, cause i considered everything.

I'm no AAS expert and I know you're not here for cycle critique, but why so many compounds? Seems to me you can run an easy test + tren cycle throughout, maybe add some Win for 'X' number of weeks and be done with it. Your business though!

Look, tren is harsh thing i must be careful with. Running it for that long would be extremely suppressive. While test enan + boldenon is milder "compilation" IMO, and to my knowledge considerably more appropriate for putting on some lean mass (and daily injections or every other day make me really sore. in some instances i cannot train legs



Yep, this is actually what I was going to suggest. Reduce fats, bump carbs, monitor yourself. DON'T mistaken water for fat. If you up carbs, you are bound to hold a little water.

For two days now i keep my calories at 2400, but have 250 carbs, 40 gr fats and the rest protein. Feel perfect!!! a whole new world , my workouts are back to normal. What are you thoughts on using more than 200 gr carbs daily for gradual fat loss? Some people are advocate of this type of dieting, excluding carbs from the last meal, no milk, no sugars. Only quality carb sources -potatoes, oats, brown rise.

Everybody has a different notion because there is no 'rulset' for carb cycling. For one, it depends on the goal. You can carb cycle to gain mass, and carb cycle to shred bodyfat. Obviously, the methods will be completely different, but both can still be considered carb cycling. I'll give you 2 examples:

I carb cycled to cut. My cycle looked like this:

Mon/Tues/Wed (workout days): Moderate Carb (105g)
Thurs/Fri/Sat: (2 workout days, 1 cardio only) No starchy carb (fibrous veggies only)
Sunday: (rest day) High Carb (refeed, about 250g)

Later, I carb cycled again to add lean mass. It looked like:

Monday/Wed/Fri: (workout days) - High Carb (350-400g)
Tues/Thurs/Sat: (cardio only) - Moderate Carb (200g)
Sunday: (rest day) - No starchy carbs (fibrous veggies only)

Personally, I don't think the carb cycle you laid out is the most efficient for burning bodyfat. In my cutting example, the 3 consecutive no-carb days were aimed at depleting glycogen stores and optimizing fat burning. The refeed replenished glycogen stores and the cycle started over again with moderate carb intake for a few days (which had my heaviest workouts - legs, etc).

I'm not saying yours is wrong or won't work, but to me it just looks haphazard - i.e. you're cycling carbs, but there really doesn't seem to be much rhyme or reason to it. Just my .02[/QUOTE]

[mockery]

150g is good for low carbs to help keep sugars more stable. I approve of this.



ur gonna hot a awall soon under 7% bf trying to maintain that, if you love carbs so much just stay around 8-10% and eat all those yummy PB cptn crunch!!

[--->>405<<---]

GB i dont know how to direct link so figd id make it easy on u.

current stats: 192lbs 8%bf (9site caliper) 176.64lbs LBM (LBM X 15 = 2650)

figd id start low and then increase cals over time if necessary. not worried about losing muscle as ive eaten way less cals than this before. also i will prob do the total body 3 days per week to start but may change it due to time constraints during lunch hr (when i lift). if i change it it will prob be a 3 day split and ill hit every bodypart 2x per week..

cardio 4-5 times per week fasted 25-45mins (25 mins PWO/ 45 in the am - either will be fasted)

Modified IF Diet:

workout days: 2393cals, 304g pro, 207g carbs, 39g fat

meal 1: (PWO) 956cals, 122g pro, 88g carbs, 14g fat
10 oz chikn breast (bone in, skin and bone removed weight after cooking)
entire recipe blueberry oat pancakes (cup oats, cup eggwhites, cup cottage cheese, 140g blueberries)

meal 2: (1700) 928cals, 83g pro, 107g carbs, 17g fat
12oz 96%FF beef
3/4 cup brn rice
green veg

meal 3: (2100) 509cals, 99g pro, 12g carbs, 8g fat
12oz chikn breast (same as above)
1cup 2% cottage cheese
green veg

NON-workout days: 2220cals, 279g pro, 168g carbs, 49g fat

meal 1: (1300) 685cals, 76g pro, 83g carbs, 8g fat
10oz chikn breast
1 banana
cup oats
green veg

meal 2: (1700) 720cals, 78g pro, 66g carbs, 15g fat
12oz 96%FF beef
1/2 cup brn rice
green veg

meal 3: (2100) 815cals, 125g pro, 19g carbs, 26g fat
15oz chikn breast
cup 2% cottage cheese
2 tbsp almond butter (ground almonds basically)

and thats it. i did not factor in green veg macros or cals and the chikn is weighed after cooking cuz it has skins and bones when raw. (i like this way better than skinless, boneless. if i start gaining fat then ill re-evaluate)

[mockery]

realistically if someone wanted to stay around 7-10% bf year round. what are some of the nessary steps involved, including possible drugs and life style choices, training .. cardio etc etc. out side of a spot on diet of course..

thanks

[--->>405<<---]

well GB my IF run ended yesterday when i gained 2lbs and bf went up. according to calipers i suppose it was fairly successful for a bulk week i gained around 1.3lbs LBM and 0.82lbs fat. obviously this was not my intent for results and am scrapping IF for now. i could run it another week to see if anything changes and/or try to make modifications but i just dont care enuff to do so at this point.

the best part: i get my am coffee again!

[mockery]

IF protocol you need to rock for 10 days minimum , 14+ solid days is recommended. If IF Protocol is done right is meant to add lbm. You;re are already at such a low bodyfat

and why were you not drinking coffee? cause it had no creamer? you can still drink coffee on a fast. Have you read that pdf i link to you via PM?

[--->>405<<---]

IF protocol you need to rock for 10 days minimum , 14+ solid days is recommended. If IF Protocol is done right is meant to add lbm. You;re are already at such a low bodyfat

and why were you not drinking coffee? cause it had no creamer? you can still drink coffee on a fast. Have you read that pdf i link to you via PM?

i dont remember i think i did but ill read it again. but yes on the coffee/creamer. my creamer has 30cals per serving and i have 2 servings so 60cals. it did add LBM. that i dont really have too much of a prob with (at least to this point). i was running it to hopefully maintain LBM and cut more fat. the big meals were nice but i also like eating in the am and if im not losing bf i have no incentive to fast..

[mockery]

i dont remember i think i did but ill read it again. but yes on the coffee/creamer. my creamer has 30cals per serving and i have 2 servings so 60cals. it did add LBM. that i dont really have too much of a prob with (at least to this point). i was running it to hopefully maintain LBM and cut more fat. the big meals were nice but i also like eating in the am and if im not losing bf i have no incentive to fast..

i just hope you dont turn into my friends who are over obsessed with their bf % and have developed the bodybuiding disorder, if you are at 9% now isnt that great? what are your goals to go under 7% and why? if you dont mind me asking.

You will see the guy that wrote that article at PN, ( i sent you two) was dropping bf% like you and was adding mass at the start of his fast. Its well documented and not a book or anything like that. just his experience running 3 different types of fasts to lose 25+lbs to try and get to 4% bf to do a marathon or some shit. If you cant find it, PM me your email addy and i will email it to you.

[--->>405<<---]

i just hope you dont turn into my friends who are over obsessed with their bf % and have developed the bodybuiding disorder, if you are at 9% now isnt that great? what are your goals to go under 7% and why? if you dont mind me asking.

You will see the guy that wrote that article at PN, ( i sent you two) was dropping bf% like you and was adding mass at the start of his fast. Its well documented and not a book or anything like that. just his experience running 3 different types of fasts to lose 25+lbs to try and get to 4% bf to do a marathon or some shit. If you cant find it, PM me your email addy and i will email it to you.

1. prob too late i am obsessed with bf %

2. gonna chek out that pm

[gbrice75]

Sorry IF didn't work out for you in the short time you tried it 405... like I've said in the past, some don't respond to it as well as others. It's possible IMO that your body simply wasn't used to meals this size and 'soaked up' what you gave it, and would even out over time, but it sounds like you've made up your mind to abandon it for now. Hey, you gotta do what you feel comfortable with and/or know works for you.

On another note - I just got cleared to start TRT today! I have a script for 200mg/mL test cyp, 10mL and 10,000iu HCG. Only snag is both scripts require authorization from my insurance company which is pending... if those fvckers screw me i'm gonna be pissed... BUT I checked the price at Costco (thanks Bass!) and the test is $70 .... not bad for 10 weeks worth of pharma grade test. The HCG is quite a bit higher however...