Lucky's Recomp Log!
- 12-04-2008, 03:43 PM
- 12-04-2008, 07:25 PM
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.
- 12-04-2008, 07:41 PM
As for carb loading ideologies there are three.
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.
12-04-2008, 07:48 PM
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.
12-04-2008, 10:31 PM
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
12-04-2008, 10:39 PM
Thank you. Glad to help.
It was probably due to the lower calorie intake. Was this your first day starting keto?
12-04-2008, 10:41 PM
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.
12-04-2008, 10:48 PM
Most likely it was because of the lower calorie intake and starting into ketosis. It gets better from here.
12-04-2008, 10:52 PM
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.
12-04-2008, 10:57 PM
12-04-2008, 10:57 PM
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.
12-04-2008, 11:01 PM
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
12-05-2008, 12:07 AM
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:
Carbs: ZERO, a big, fat ZERO
16 Servings Jello:
Carbs: 0, BIG FAT 0
CLA: 12 grams
Fish Oil: 12 grams
12-05-2008, 12:25 AM
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.
12-05-2008, 01:11 PM
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
1:30PM: 4 servings Jell-O
2:30: 2 DCP
3 Honestly, I really just wanted eggs...sooo... 2 cups egg beaters, 3 CLA
Fat: 3 (CLA)
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)
Carbs: 10 (being generous)
11:00PM: 7 servings egg beaters, 2 handfuls of almonds/walnuts, 3 g CLA
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.
12-05-2008, 01:18 PM
12-05-2008, 05:47 PM
So here is one of my suitcases I am taking for when I go back to work... thought you guys might find it amusing... =)...
12-05-2008, 05:52 PM
Sir some of those are illegal, as self appointed officer of the law, i'll have to confiscate them all for testing on myself.
12-06-2008, 01:03 AM
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!
12-06-2008, 02:34 PM
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.
12-06-2008, 08:31 PM
Im on 800 calories for the day, i did 30min+ cardio. 22 min jog then 9 min jump rope and other various aerobics. It's my day 12. I'm finally getting into a really good 3 day streak of clean diet, and my bad habit cravings gone. keep it up lucky
12-06-2008, 09:18 PM
You're fine, what else did you eat?
Being "deep in ketosis" is mostly a function of time in ketosis. I've eaten up to 40-50 grams of carbs and it hasn't thrown me off.
12-06-2008, 10:20 PM
12-06-2008, 10:56 PM
i would probaly go with h-drol over then clen. i just dont like the idea of having to deal with extreme shakes that **** kinda scares me. after i run this entire PAL stakk i wana try 1-t or h-drol on like a 3k CKD diet
12-06-2008, 11:16 PM
12-07-2008, 07:50 AM
Yeah, I play in the bands for Royal Caribbean. It's pretty awesome. My days are generally pretty free so I have a lot of time to train while on board.
12-07-2008, 07:53 AM
Wow, looked at myself in the mirror today and noticed significant change since a week ago. The combination of dropping water and my metabolism seem to be taking its affect on me! I look a lot more slender in the waist (from the front and sides) and lines seem to start coming in going from bottom chest along my sides to my abs. Also... the lighting was good but let's not talk about that!
5:45: 2 DCP, 2 LR
6:30: 1 plate of scrambaled eggs, 1/2 plate of bacon, a couple pieces of sausage
I do not know when I will be able to update today since I may not even get my card that let's me pay for stuff (hence, internet). If that is the case I will get my card tomorrow and update. But to lay out a plan, hopefully I will be eating a bunch of salmon and lettuce/olive oil/vinegar. That is the plan. I will either update late tonight or tomorrow.
12-09-2008, 01:18 PM
12-09-2008, 01:53 PM
following along im really trying to dial in my cals and this is helping me to get them in check. i was doing so good on it awhile ago and i switched diets but im coming back to ole' faithful
12-09-2008, 02:31 PM
My gosh, FINALLY. I am so sorry guys. I have not been able to log on the internet for a few days since I have been signing on and what not. Anyway...
Basically, my diet the last few days has been spot on. Been hitting a lot of salmon and some red meat with extra cheeses and some lettuce.
Weighed in today at 196.4... WOW. A good amount of weight lost in only a little over a week while eating food I LOVE. I did have a few drinks last (vodka, Jack and Diet), so maybe I was a bit dehydrated but I always follow it up with about a liter or so of water before I go to sleep. Who knows. Sorry about the lame post for the day, I will be trying to get internet set up on MY computer in my room soon (I am in the crew internet cafe right now) and I will be able to post more detailed logs. Thanks for sticking with me everyone! Oh, and the body is looking a bit tighter, I am happy about it.
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