weighed myself at the gym today. I'm a little over 2 and half weeks past my cycle and weighing in at about 242. I started this diet with four weeks left on the cycle. So I think everything is starting to work out as I'm about 228. My strength is staying the same if not getting a little more consistant. So I guess the muscle is staying and fat is not.

Originally Posted by ThomasRivera

You'll be fine, but like Rugger and Noyd I avoid them all together. Just resume your regular dieting.

Agree with you and rugger, my piss doesnt smell now and my breath isnt smelling, the carbs in those bars must have brought me out of ketosis?

Im getting <from my diet, so if i include total carbs not impact carbs yesterday i took in about 50g of carbs, ****.

Should i change my 24 hour carb up protocol atall due to this?

Have my depletion workout after work today and had 6 powerades in my bag ready to slam down.

I would continue regularly. Just because your urine smells off one day doesn't mean that you've botched up. Resume your diet and continue with your carb load.

If you want something sweet for a snack use sugar free jello. You can also make whipped cream from full fat heavy cream with either your protein powder of choice folded in, or sugar free jello mix sprinkled in, frozen until firm, comes out good.

You might be sensitive to the sugar alcohols and flavorings in the bars. Even with 50 carbs you shouldn't be knocked out to the point where it would take you a few days to get back in.

I agree. Continue on as planned.

*stares at powerade and shakes*

is steady state cardio ok on a card up gents?

started my carb up 4pm this afternoon but would like to do some SS cardio tomorrow AM.

I still go on walks during my carb up, but I dont go to the gym during those 48 hours at all.

TTT. How is everyone doing?

Originally Posted by Rugger

TTT. How is everyone doing?

I started doing 2 carb ups, for about 8 hours each, on Sunday and Thursday. I'll let you guys know how it goes.

Originally Posted by Rugger

TTT. How is everyone doing?

Started a 2-3 week no carb phase, going to be keeping a log soon enough to track my food intake and my training.

Did my carb up friday with simple carbs i.e.

3 powerades straight afterworkout
then around 400g simple carbs through the remainder of the night

Next day until 8pm

800g of complex carbs basmati rice, wholemeal bread, wholewheat pasta etc.

Then back on sub 20g carbs Sunday morning.

Had a good workout last night, best so far on my keto diet managed to get 6 good reps out on 250lbs which is still 50lbs down on when i wasent doing keto but its building back up so mayb e a sign my body is adjusting.

Weighing tomorrow morning.

If i havent lost anything again this week i may carb up every 8 days instead of 6 days.

Originally Posted by Rugger

TTT. How is everyone doing?

I can't really tell, scale is going down, strength is staying the same and gettting compliments. So good I guess. i'm not really too strict on my carb up and still getting results

Im on a modified CKD but its def similar ideas. Im down about 1.5lbs and strength is up! Im eating close to or just over 4,000cals/day

Have been on a few weeks now with 3 weigh ins and havent lost a lb.

Have been strict with my diet and have reduced kcals from 2600-1800 from when i first started, lost the initial water weight and nothing since.

Not sure how much longer im going to put effort in with no results.

Not saying the diet doesnt work, maybe it just doesnt work for me?

I haven't heard of a non responder to this diet

I'm in my 4th week and loving it so far. I seem to be recomping steadily. Strength was stagnant the first couple weeks, but has started to climb. I seem to have more energy during the day, and I never had any problems when I started so I think my body adapted well.

Where am i going wrong gents? Help a brother out lol

M1

15g Cashews
10g Natural Peanut Butter
3 medium eggs
1 scoop protein powder
2g fish oil

M2

50g broccoli
50g mushrooms
20ml extra virgin olive oil
200g chicken
2g fish oil

M3
50g Cheese
100g turkey
6g fish oil
10g cashews

M4
200g steak
20ml extra virgin olive oil
30g cheese
50g mushrooms
50g onions
2g fish oil

Originally Posted by 0-hero

Where am i going wrong gents? Help a brother out lol

M1

15g Cashews
10g Natural Peanut Butter
3 medium eggs
1 scoop protein powder
2g fish oil

M2

50g broccoli
50g mushrooms
20ml extra virgin olive oil
200g chicken
2g fish oil

M3
50g Cheese
100g turkey
6g fish oil
10g cashews

M4
200g steak
20ml extra virgin olive oil
30g cheese
50g mushrooms
50g onions
2g fish oil

Try inputing it in the Diet tracker to get macronutrient and calorie totals.

Originally Posted by 0-hero

Where am i going wrong gents? Help a brother out lol

How do you feel, and is your body recomping and thats why you are not seeing a change in weight? I noticed a big difference in the mirror, however a very very minor change in my actualy weight...I lost 4-5" off waistline...still the same weight tho!

~GX

is this kind of diet safe

Originally Posted by steelhorse

is this kind of diet safe

Not only is it safe it can improve health.

I've kinda hit a stall with progress. I was up around 2600 calories thinking I would still cut fat but I don't seem to be. I'm bringing it back down to around 2200-2300 to see what happens. Any ideas for me?

A few tips off of the top of my head.

Go with the calorie reduction
Consider the effectiveness of your cardio routine, or add one if you are not currently doing one.
Refine your carbload, make it as efficient as possible, cut out unnecessary things.

For Rugger, would it be at all helpful to stagger cals for a few days? Like up by 200, then down by 100, up by 300, down by 100, etc... Just to shock his body some, then he could go back norm again or would that work at all?

^^^ Yes.

The idea is that the body during lower calorie days will start to swing hormones in the way of slowing down metabolism. Having days above or even at your basic requirement levels will shift that metabolic rate. It's not really to shock the body at all, it keeps the body closer to a stable metabolic state.

While on this diet, could I use ON Pro Complex to get more protein? It has 60 g of protein, 1 gram of fat, and 2 grams of carbs if you dont count the fiber

Originally Posted by wti66stang

While on this diet, could I use ON Pro Complex to get more protein? It has 60 g of protein, 1 gram of fat, and 2 grams of carbs if you dont count the fiber

You could. But buying meat be a little more cost efficient and give you the mix of fats that you need with the diet.

What kinda veggies do you guys usually incorporate? How do you make them taste decent without jackin carbs up?