Lucky's Recomp Log!

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  1. Spres, how much do you weigh? Are your target calories your weight X 18? I started lower because I am trying to make sure I cut fat... but by the looks of this days upcoming log, I can't stop losing weight, and I feel I am losing too fast. It may just be characteristic of a keto diet (I have never been this long into keto, I know... only day 4 now, but still!)

    Anyway, your macros look solid as long as you are reaching the calories you are aiming for. Oh, and btw, DEF go for the 12 day initial zero carb period... I can only imagine how awesome it will be when I get there. OH, and seriously feel free to shuffle around your meals man. The beauty of this plan is that you can feel free to eat when you want (when you are hungry). I just try to not eat out of boredom. But feel free to sub in food however you want, and maybe for the first week or so of initiation, just focus on keeping your carbs under 30, and the rest will probably just fall in place (AND PLEASE GO BUY SOME SUGAR FREE JELL-O AND REDDI WHIP...SOOOOOOOO GOOD).
    Last edited by LuckyKid57; 12-04-2008 at 01:08 PM. Reason: Typo

  2. Day 4


    Weight: 203.4
    ...Wow. I still lost net weight after eating those wings last night, honestly, I don't know what to do with myself... this is the most beautiful thing ever! I am, however, worried about the weight loss... I know some of it is still water, but .6 lbs in a night? It had been a while since I ate, so who knows. Anyway, today is just a cardio day for me, which I will do, but I am asking your guys' honest opinion, should I keep cardio light only hit it once a week (or even none) until my weight loss starts to normalize? Or should I just go hardcore? Anyway, fill a brother in =). Here it goes...

    12:00 Pre-Cardio: 2 scoops Xtend, 5g extra glutamine, 3DCP, 2 LR
    12:30 PM Cardio: 30 minutes on the elliptical with a pretty high heart rate. Did not do HIIT but was able to keep HR over 75% (mostly 80%) for the majority of the time. Felt really good and called it quits at 30 minutes. Intra-workout nutrition was 2 scoops Xtend and 5g extra glutamine
    2:00 1/2 lb 92/8 ground beef, 4 eggs, 4 servings jell-o, and reddi-whip (estimating 5 servings reddi-whip)
    Calories: 641
    Fat: 41
    Protein: 68
    Carbs: 0
    3:30 Handful of almonds, 2 eggs
    Calories: 300
    Fat: 20
    Protein: 20
    Carbs: 5
    4:00: 4 servings jello, LOADS of Reddi-Whip
    6:00: 1 Labrada Lean Body Shake
    Calories: 290
    Fat: 9
    Protein: 40
    Carbs: 9 - 5 fiber =4 sugar free carbs
    8:00: Applebee's 12 Hot Wings, 12 oz New York Strip Steak, Blue Cheese Dressing, 10 pieces broccoli, 6 carrot sticks
    Calories: Tons
    Fat: Tons
    Protein: Tons
    Carbs: 10
    Misc. Snacks Throughout Day: Munched on roughly 2 chicken breasts thorughout the day, no huge idea on macros, but zero carbs, which is good
    Last Snack of the Night: 8 Servings of Jello-O
    Calories: 50
    Fat: 0
    Protein: <8
    Carbs: 0

    Notes: I tried to naturally up my calories today by munching a bit more throughout the day on protein rich snacks, and I think I had a pretty epic "going away dinner" at Applebee's. I am ready to head back out to the ship! It will be harder to get my calories in, but it will be ridiculously easy to stay in keto. Anyway, any comments on this food? Even if I did go over calories (still doubtful), I know I had higher than normal, which I think is a good idea since I was pretty low the last few days.
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  3. I'm 210-15, trying to cut my BF down with the PAL stack I just ordered a few days ago. Gonna do a solid cut for a month then when I finish it out im either gonna go on a CKD bulk and either go with h-drol or 1-T.

    im probaly gonna start this sunday because I always go out on the weekends and get pretty drunk. i would love to do the 12 day thing but i have a work XMAS party on friday that Im going to have to drink at and eat lots of food.

    think it would be straight if I ran absolutely no carbs for 6 days then carbed up a little friday night then saturday n sunday just eat no carbs until next friday dunno if that would work..

    deff gonna pick up the jello i love cool haawhip

  4. Quote Originally Posted by spres444 View Post
    I'm 210-15, trying to cut my BF down with the PAL stack I just ordered a few days ago. Gonna do a solid cut for a month then when I finish it out im either gonna go on a CKD bulk and either go with h-drol or 1-T.

    think it would be straight if I ran absolutely no carbs for 6 days then carbed up a little friday night then saturday n sunday just eat no carbs until next friday dunno if that would work..
    I would certainly continue with the Anabolic Diet/CKD during your bulk, that will actually work out perfectly because, ideally, you are supposed to give yourself 4 weeks on the plan until you actually begin a bulking phase or cutting phase. I would not focus on this first month as a cut down, as your BF will probably drop significantly anyway, but focus on implementing the plan. When the time comes, if your body fat is low enough, think of a bulk... if not, just use it for recomp! I have to tell you, this is only day 4 for me, but I LOVE IT. My energy levels to are skyrocketing high and I do not feel lethargic at all.

    To answer your section question, Pasquale never said anyone HAVING to do a 12 day depletion, so you should be set anyway! If you do 6 days no carb (well, less than 30 besides fiber) you would def be fine to do your carb up Friday night and probably into Saturday (depending on your goals. Sound like with your partying schedule (I am assuming Friday/Sat you go out) it would be in your best interest to focus your carb ups on those days! Pasquale even says you can drink alcohol during your carb ups, but honestly, it isn't the best thing to do =).

    Feel free to use this thread for any questions you have, it will be up for a while as I have a long way to go until I will even think about bulking. The Anabolic Diet/CKD thread Rugger started over in the Nutrition forum is loaded with info too, so many people here are killing it!

  5. yea bro appreciate the input. i got my own log i started up as well over in the supplement log forum.

    im just looking to get my BF down 5-6% while taking the PAL stack and doing 20 mins of cardio a day or more if i can manage it over the next month or so, not really concerned with the weight loss just wana lose all the fat.

    and i read every part of that entire thread thats why i decided to go with this haha
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  6. I'm in. Good luck, bro.

  7. As for the weight loss, you really need a bearing on how many calories you need through the week before getting on this diet. When I started my low carb phase I was 180ish, first few days I lost a few pounds, I got down to 174/175 at the end of the two weeks. On my carb up I was above 180.

    As for the amount of time going low carb, you could do 6 days low carb and go into a carb load. Don't go 0 carb, 20-30. Make sure your getting your vegetables and fiber in, or your stomach will regret it when you take a crap.

    For Spres. The carb up is up to you, you can shoot for 200 carbs every 3 hours if you like. When you start feeling bloated cut back. Some guys get into the 6-8k range with minimal fat gain.

  8. As for carb loading ideologies there are three.

    Unlimited -
    You eat however many carbs you like while limiting fat intake as much as possible. Some guys seem to get away with a henious amount of food without any noticeable addition in body fat.

    Lyle's Model -

    Caloric intake = 26 X body weight first 24 hours
    15 X body weight second 24 hours

    5 hours before the depletion workout
    Ingest 25-50 carbs, bread, dextrose malodextrin type source and some protein to begin shift out of keto.

    2 Hours before workout 25-50 grams of glucose and fructose combined to further the shift out of keto and refill liver glycogen.

    First 24 hours (starting right after the depletion workout)
    Carb intake roughly 70+ percent of the calorie intake, simple carbs
    Fat+Protein=15 percent a piece (I would make a conscious effort to limit too much fat intake and to not over eat protein)

    Second 24 hours
    Carb intake roughly 60 percent, complex carbs
    Protein 25 percent
    fat 15 percent

    Then you shift back into keto

    AD style -
    Eat until you see your muscles plump and filled but not bloated. Yes, he has a percent calculation thing too but the main idea is to hit this point.


    __________________________

    These are the three most common ones you will see. Lyle's style is for beginners, high body fat and can't judge easily based on appearance. He does mention eating all you want as a style of carb loading and says it is easier mentally to do as well. However, eating whatever you want and the AD style are both dependent on people who know their body.

  9. As for the training during the week. Train however you feel like during the low carb week, just be prepared for the depletion workout. The depletion workout can be a few cycles of circuit style training, all with high reps, 15-20. The depletion workout is what makes the carb up really successful. It'll grab your balls and throw them to the wall and ask you to pick them up and ask for seconds. Thats how it should be done.

    Do it right and you get the chance at something not a lot of other people get, your body gives you a pass go card that says "Eat as many carbs as you like, just don't train me while you do it and i'll build muscle, fill em up and make you look larger and make you stronger for the first few days of the week"

    Low carbing is a cake walk, all it takes is control. Working out while low carbing, easy too. Depletion workouts and carbing up, that takes force.

  10. honestly thomas i wana thank you for sharing your knowledge. im i can speak for both me and lucky and say that you are an asset to this community.

    and i had a half assed attempt at a keto start today. i woke up wicked late and didnt get a chance to make food before work and ended up eating some pork strips, a protein shake, and some chicken sausauge stuff...all i got to eat all day because i was so tired...

    but i was at the gym for 3 1/2 hours..half of it was walking around because i feel like i went down in all my exercises by like 10-15 pounds..real depressed

    is this a normal when taking carbs away? obviously what i did was a little extreme but today sucked

  11. Thank you. Glad to help.

    It was probably due to the lower calorie intake. Was this your first day starting keto?

  12. Basically. It was a failed attempt because of poor planning, but yea I really didn't eat anything. I just didn't feel like in the zone, like I wanted to workout, but I couldnt do any of the normal weights I have been doing.

    And I was there for like 3 hours , 30 mins was cardio..rest was like walking around doing dif exercises I felt like wicked lethargic.

  13. Most likely it was because of the lower calorie intake and starting into ketosis. It gets better from here.

  14. wordd..I had honestly planned on starting Monday, when I got my Anabolic Edge, Incarnate, and Levi R..so I might just have myself some carb fun this weekend (cough beer), and go hardcore into monday after I make all my food sunday.

  15. Do whatever is easier for you.

  16. Yeah, I agree. Isn't there a period between when you are carb depleted and when you are actually in ketosis where your body is like "wtf is going on? I have no glucose... what am I doing?" This is what I felt like for a few hours, but then I think that my body actaully started to produce ketones... hence... ketosis. And I then had my energy source back =). Hit me yesterday. I feel GREAT today, btw. Finished the log for the day, tried having a high calorie day, as you can see, since tomorrow will not be as intense (OH BLAST, I HAVE TO GO GROCERY SHOPPING TOMORROW, AIGH!!!) Anyway, I will buying a bunch of bags of pepperoni to take with me for the flight and snacks while in the hotel on Saturday, mmmmmmm, gonna keep it up. Also, what do you guys think about just doing whole body circuit training over the next week since I will not be carbing up for anotehr 9 days? Any ideas? I figured alternating between circuit training and cardio each day.

  17. that sounds like a good idea lucky ive been tihnking about it myself.


    btw i picked up a 5 pound bag of pep turkey from Bj's and a bunch of reddi whip and jello haha

  18. So I am going to go intense tomorrow and FREAK the body out. Just for one day. I just like to mix things up once in a while... this is my diet for the entire day...

    9 cans of Tuna Fish:
    Calories: 1,350
    Fat: 11.25
    Protein: 292.5
    Carbs: ZERO, a big, fat ZERO

    16 Servings Jello:
    Fat: 0
    Protien: <16g
    Carbs: 0, BIG FAT 0

    CLA: 12 grams
    Fish Oil: 12 grams

  19. Quote Originally Posted by LuckyKid57 View Post
    Yeah, I agree. Isn't there a period between when you are carb depleted and when you are actually in ketosis where your body is like "wtf is going on? I have no glucose... what am I doing?" This is what I felt like for a few hours, but then I think that my body actaully started to produce ketones... hence... ketosis. And I then had my energy source back =). Hit me yesterday. I feel GREAT today, btw. Finished the log for the day, tried having a high calorie day, as you can see, since tomorrow will not be as intense (OH BLAST, I HAVE TO GO GROCERY SHOPPING TOMORROW, AIGH!!!) Anyway, I will buying a bunch of bags of pepperoni to take with me for the flight and snacks while in the hotel on Saturday, mmmmmmm, gonna keep it up. Also, what do you guys think about just doing whole body circuit training over the next week since I will not be carbing up for anotehr 9 days? Any ideas? I figured alternating between circuit training and cardio each day.
    It's what's best described as a brain fog, you'll get over it. When your body needs glucose it will make it from fat albiet a very very low percentage somewhere around 2-3 percent and protein somewhere around 52 percent. When you feel the cravings for carbohydrates it's mental. Now here's the kicker.

    Ketosis isn't just fueled by ketones, it's ketones and free fatty acids. The body at first will utilize ketones and free fatty acids, the brain, CNS and I believe the heart will continue to require glucose indefinitely. The brain which requires 100 grams of glucose a day will slowly but surely start to use ketones while the rest of the body will switch to FFA's. At around 3 weeks the brain will use 70 percent in ketones and 30 percent in glucose for its requirements. The body will almost purely use FFA which make up much more of the caloric loss than ketones do.

    I kept my normal routine in my 2 week induction and did HIIT on cardio days. I did a mini carb up on the sixth day where I had around 300 carbs after working out and for a few hours after.
  20. Day 5


    Feeling good this morning! I am so ready to start traveling down to Miami to get back to work, and I am excited since it is like an Anabolic Dieters dream! Salmon, red meat, eggs, bacon, sausage... EVERY DAY... not to mention cakes and cookies and ice cream for my weekends... mmmm. Anyway, like I mentioned earlier, today is just a test of how crazy I can make this (and hopefully survive). Tuna fish and jell-o today...I know right? I'm stupid, but it's just one day and I want to see what it will be like cutting calories AND fat down pretty low after two days of super high caloric intake. I am still going to supplement with a good amount of CLA and fish oil just so that I have some form of energy for workouts and SURVIVAL, lol. Anyway, enough blabbing...

    10:15AM: 2 DCP, 2 LR
    11:30AM: 2 cans of tuna fish, 4 servings Jell-O, 3 fish oil, 3 CLA
    Calories: 400
    Fat: 8.5
    Protein: 65
    Carbs: 0
    1:30PM: 4 servings Jell-O
    Calories: 40
    Fat: 0
    Protein: <4
    Carbs: 0
    2:30: 2 DCP
    3 Honestly, I really just wanted eggs...sooo... 2 cups egg beaters, 3 CLA
    Calories: 270
    Fat: 3 (CLA)
    Protein: 48
    Carbs: 8
    5:45 PM: I was feeling really lethargic so I loaded up on pre-workouts... 3 DCP, 2 LR, 4 Endorphix, 8 Gakic HC (sample pack), 3 CEE tabs... WOA, started really freaking out at the gym and had tons of energy, probably due to the extra yohimbine in the gakic. Had a good workout, did a full body with circuit training upper body and super setting as well, and did some legs.
    7:30PM: Yeah, so about that tuna... I'm a POS, lol. The mom bought subs and what not, so I picked the meat off of the meatball sub and washed off all of the tomato sauce and also double checked that there were no very heavy carbs in the meatballs. It ended up only being a total of about 4 meatballs anyway. Ate those with a caesar side salad and some dressing. 3 CLA as well
    Calories: 400 (being generous)
    Fat: 20 (bit generous)
    Protein: 25
    Carbs: 10 (being generous)
    11:00PM: 7 servings egg beaters, 2 handfuls of almonds/walnuts, 3 g CLA
    Calories: 500
    Fat: 30
    Protein: 52
    Carbs: 15

    Sorry for the lack of tuna, but it was so nasty this morning I about died. Going to be doing some circuit training in a couple hours

    Note: Let it be known that each serving of Jell-O says "less than 1g protein per serving" as the only macronutrient. So obviously, that is going to end up being less than 10 calories per serving, but the box says 10 (as a result of just rounding up obviously). So in all actually, it is probably about 9 calories in 4 servings jello...lol.

    Well, I ended up being much lower in calories today than I normally am, and I feel better about it. Honesty, the crazy amount of sodium in the tuna bloated me out quickly, but I dropped the water weight fast.

  21. killl it bro killll it

  22. So here is one of my suitcases I am taking for when I go back to work... thought you guys might find it amusing... =)...


  23. Sir some of those are illegal, as self appointed officer of the law, i'll have to confiscate them all for testing on myself.

  24. Alright guys, I am going to be shutting down the computer and packing it in the bag. I will TRY to update tomorrow (I am pretty sure I can access internet in the hotel... most of them have WiFi these days). Even if I have to pay for it, I think I will just word document it and then paste it really fast. I will also try to get some good measurements on Sunday morning and maybe a new picture up on Monday. I will be a bit busier on Monday because about half of our band is going to be new cats, so we will have to rehearse the show for a bit and I will have sign on training, but who knows. Alright guys, I'm traveling tomorrow so I will talk to you all soon!

    If any of you are in Miami, hit me up! Crap I have all day there tomorrow! LoL. Also I will be in Miami every Sunday morning-afternoon for the next 6 months, so whatevs!
  25. Day 6


    I was unable to weigh in today because I had packed my scale away... so my next weigh in will probably not be until Monday morning because I am in the hotel and not boarding the ship until mid-day Sunday. ANYWAY...

    5:30AM: 2DCP followed by 1 packet of turkey pepperoni, 3 CLA, 3 Fish oil, 1 Multi
    8:45AM: 1 packet of turkey pepperoni
    1:15pm: 2 angus burgers with 4 slices swiss cheese melted on top and a small side salad, 3 CLA, 3 Fish Oil, 1 Multi

    Current notes: So far, so good. WORD OF CAUTION, stay off of egg beater during the week, honestly, they are not filling and with 1 gram of carb per serving... you can easily swallow down 8 g in one sitting just from egg beaters. I believe I am still in ketosis, however, I think the degree has lessened a bit, hence I am going hardcore on the fat and protein today, obviously as it should be. Good thing is, no egg beaters possible for the next 6 months.

    1:45PM: I took a much needed nap for about 3 hours, and then rolled out of bed to start preparing for some cardio...
    5:00PM: 3 DCP, 2 LR, 2 scoops Xtend, 2.25g cee
    5:45PM: WOW, did 30 minutes on the elliptical and 15 minutes walking up an incline at 3.5mph. I was sweating bullets and it felt great! Sipped on 2 scoops of Xtend throughout the workout.
    7:30: 2 DCP before dinner
    7:45PM: BUFFET FOR THE CREW, GRRRR! Started out with 3 pieces of chicken, it was a bit too lean for my taste so I had about a cup of green beans buttered down a little bit. I also had a massive salad: romaine lettuce, bunches of shredded cheese, some pepperoni pieces, ham, some cheese chunks, and ranch dressing. A good dose of fat and practically zero carbs. Feeling good. 3 CLA and 3 fish oil as well.

    That ended up being my final meal for the night as I do not have any more food with me. I plan on sipping on a couple more scoops of BCAA's just to keep the body going properly. I am feeling energetic, and hope this continues at least through tomorrow night so that I can have a really heavy chest workout and annihilate it.

    My goal is to be fully recomped to a very good standing within four months from this coming carb up. So some time in mid-april, I want to be fully recomped with abs poking through and the like. I have never been "ripped" and that is the plan. If you guys ever feel like I am slacking, or I could do something to turbo charge the fat burning process, let me know and kick my ass. I want this.

    Also, while I am in Mexico I will have access to the pharmacies. Would cycling in clen for 2 week cycles be a good idea you think? I am also planning on ordering some 11-oxo, probably about 3 bottles so I can get a full months worth and keep up the recomp shindig. Any ideas you have, let me know. Oh, and halodrol is always on my mind as I know it can really help in the cutting phases of a recomp/diet. FIll a brother in with what you think.
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