can someone catch me up to speed ?
- 04-18-2008, 10:26 AM
can someone catch me up to speed ?
Asking this probably makes me a bb'ing noob, but I'll ask it anyway.
1. I was always under the impression that LMB gains are due to actual lean mass gained. How is losing fat attributed to a +5 lbs when it was actually just 5 lbs of fat lost ?
2. I am not familar with all the fancy different diets out there, like CKD, keto, anabolic, velocity, etc. There is too much to try and capture and it is already hard enough as it is trying to keep up with these fancy training hybrids as well.
I just adjust ratios in my diet.
cut (above 10%): 35-45-20
cut (below 10%): 25-50-25
Someone please give me the condensed version of all the various diets out there b/c I am not familar with them.
- 04-18-2008, 10:39 AM
1) You are right. However if say you were testing BF% and your weight per say you didn't loose any weight and are kind of bummed....check your BF% and you lost there, but weight didn't change.....that's an increase in LBM. Some people misconstrue this concept, but that is what they mean.
2) I don't believe in diets....eating healthy should be a way of life. Diets don't work...you'll eventually gain it back!! So needless to say I can't help you in this department. Check out fitday.com....you can track your calories daily for free.
- 04-18-2008, 10:41 AM
04-18-2008, 10:44 AM
Where did you see a 5 lbs fat loss result in + 5 lbs gain in LBM? That makes no sense since LBM isn't a ratio of LBM to fat mass right?
CKD is a ketogenic diet (there a couple of different versions.
CKD: Cyclical ketogenic diet where you go no carb fox x amount of days to achieve ketosis. Then on a 6th or whatever day you want (really depends on how much fat you have to loose) you carb up to your glycogen stores (its suppose to aid your training but it really doesn't do much on that front,) reset negative levels of hormones affected by the cal deficit, and just give you a mental break. You then follow your carb up with depletion workouts to deplete your muscle glycogen again and achieve ketosis.
TKD: Pretty much the same as above but you don't do regular carb ups and instead sandwich your training with some carbs. Much better option for training gains than a CKD.
I am not familiar with the velocity diet or anabolic diet but I know they employ the ketogenic diet principles.
04-18-2008, 10:51 AM
No carbs eh ? I think for certain people they might be able to pull this one off. I am a strong endo so I have to watch my carb intake. At the same time though, I can't drop my carbs too low or else I get excessively lethargic.
Last week for the hell of it, I tried dropping my carbs to 50g each day. That lasted for about 4 days of excessive lethargy, I could barely workout/function. I upped my carbs back up as it was exceedingly difficult to function.
Work+school has a tendency to get in the way a lot of dieting/training.
04-18-2008, 10:53 AM
I'm not sure where I saw this, but I occassionally see people saying that they are up +5 LBM.
I am pretty impressed with such a muscle gain, then they say it was from fat loss or something.
04-18-2008, 10:54 AM
Weird at first but it makes sense if you think about it, if no actually body weight is lost. That's why I tell my clients don't jugde your body by the scale....use the mirror and BF% (and of course how your clothes fit). That is if they get frustrated and think they have stop losing fat. Most people will notice this and just give up even though they were making progress, they just didn't see it on the scale.
04-18-2008, 11:00 AM
I am actually doing the CKD and am at 7 grams a day (and like you I usually go to absolute crap without carbs.) The first week is the transition phase where your body adapts to using ketones for fuel, but this comes with the noted lethargy and so on. However once your body adjusts (takes about a week or so) you really don't feel tired but your workouts will suffer a bit (I wa never tired even during week 1 thanks to.) Honestly I am doing it now and will finish off my cut with it but after it I will never do a strict CKD again (because of the training effects.) However a TKD is very promising imo if you are carb sensitive and want to try a low carb approach.
Well if you drop 5 lbs of fat and remain the same weight (unless your on anabolics) it isn't going to be muscle but it is still LBM (lbm is not just so I can drink a gallon of water and be up 8lbs LBM.) So that could be the discrepancy.
04-18-2008, 11:06 AM
04-18-2008, 12:29 PM
go over to t-nation and read about the v-diet. Basically it is a modified VLCD. 1500-2000 cals.
6 protein shakes a day, fish oil, surge (carb source PWO), fiber tabs, and hot-rox (thermogenic).
anabolic diet/metabolic diet is another low carb/cycling type diet, similar to atkins. Google Mario Di Pasquale and Anabolic Diet.
If you gave up on low carb after 4 days, you didn't give it enough time. Yeah, it sucks, but eventually your body switches to using fats for energy instead of carb sources and you feel WAY better than you ever have, no more highs and crashes.
“Besides, it is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit.”
04-18-2008, 09:35 PM
Anabolic diet = not CKD. The theory of this diet is that you drop down your carbs to about 30g per day, just enough to hover outside of ketosis (which is catabolic). After being on this diet for long enough, you no longer enter ketosis as your body adapts. The diet relies on the various hormonal and chatecholamine responses that go with the shifting of high fat/low carb to high carbs. For instance: during the week when your body isn't releasing insulin you will have chatecholamines in abundance and you'll be producing more growth hormone and testosterone. But once the carb up comes (at least for the first 24 hours) you start releasing insulin at the same time that your body is still releasing growth hormone. This is something that you can't acheive with over the counter supplements.
Another benefit to the various CKD's and TKD's is that it allows you to cut on a hypocaloric diet. Also, these types of diets are great for increasing insulin sensitivity for someone such as yourself who seems to have a problem with carbs. I could probably go on and on about the benefits of these diets for hours. I'll sum it up by saying if you decide to give it a shot you'll find it's superior to any of the diets you've tried in the past.
04-18-2008, 09:37 PM
04-18-2008, 09:37 PM
04-18-2008, 09:39 PM
I do cardio and the workouts are tailored to the depletion of muscle glycogen to certain mmol levels to quickly enter ketosis.
04-18-2008, 09:39 PM
04-18-2008, 09:42 PM
I'm curious as to how you cut on a hypocaloric diet though (recomp yes, purley fat loss without supplemental aid though)? Also are the carbs sandwiched around the workout (because than its just a TKD.) Its definitely not a CKD but sounds pretty much like a keto diet to me.
04-18-2008, 09:46 PM
Another quesiton for you, do you use any insulin supplements during your low carb days (i.e., R-ALA)?
04-18-2008, 09:52 PM
04-18-2008, 09:58 PM
I Carb up every 6th day (800 grams of carbs) and then the next 5 days look like this.
1) 45 minute low intensity empty stomach.
2) Lower body tension depletion (jump rope after to my liking)
3) Upper body tension depletion (jump rope after to my liking)
4) 30 minuets cardio low intensity
5) 30 minuets cardio low intensity
6) Full body workout to fully deplete and make the carb up more anabolic.
No ala on low days (only 9 grams of carbs, don't want to deal with it. US AP and P-Slin on carb ups)
I feel no lactic burn doing normal stuff throughout the week (still taking in 2500 cals so I am getting enough nutrients.) If I drop to below or at 2000 calories I won't do the second two days of cardio (would be to afraid of muscle loss.) I love my carbs and my workouts go to crap without them (no matter if I do cardio or not.) I like this diet for the carb ups but in the future will stick to 50-100 grams a day around my workout if I ever do low carb again (my plan is to never really have to cut much and stay at the same bf year round.)
04-18-2008, 10:00 PM
edit* Ok you said you were doing a CKD. I thought you were talking about the VD.
04-18-2008, 10:48 PM
04-18-2008, 10:53 PM
04-18-2008, 11:09 PM
04-19-2008, 09:14 AM
I don't like to use AP during the week just for cost effectiveness. I will however use ALA on workout days a few days prior to the carb up. Do you think taking AP/P-Slin use while in a depleted state wouldn't further enhance super compensation because of the lowered initial insulin levels? Granted maybe not with the first meal (since insulin is virtually non existent then) but after wards it has been working well for me.
04-19-2008, 09:16 AM
I think using the AP would enhance the fatloss capabilities.
E-Pharm Rep... PM me with any questions or concerns
04-19-2008, 09:24 AM
It's probably stated above by someone else already..... I didn't read through. A drop in bodyfat would increase your percentage of LBM, but obviously not your true amount of LBM.
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04-21-2008, 12:39 PM
04-21-2008, 12:44 PM
04-21-2008, 01:19 PM
04-21-2008, 01:21 PM
If I were in college still or had more free time I might entertain such diets, but it is already difficult enough to deal with the adversity of full-time work+grad school and hitting ratios, more or less whatever else people do.
04-21-2008, 01:28 PM
TKD's IMHO are both sensible and practical for Endomorphs. Reaper, you just need to give it more than 4 days. 1-2 weeks is where tha body actually adjusts to tha point of providing more energy as you are burning fat for fuel. Until that point, you WILL feel like ****. Stims will help quite a bit.
But if it isn't broke, don't fix it.
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