JudoJosh attempt at anabolic diet log...

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  1. Do you have a depletion workout on hand for your last workout before carb loading?


  2. Quote Originally Posted by AMTorres View Post
    Do you have a depletion workout on hand for your last workout before carb loading?
    nope, I had actually made another post asking te boad about suggestions like 10 mins ago Depletition workout??
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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  3. Jan 6

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    135g of 85%lean ground beef
    2 fish oil pills

    *Workout*

    Meal 2
    Whey Shake
    1 small peanut butter cookie

    Meal 3
    6oz Albacore tuna
    1tbsp mayonaise
    3 slice american cheese

    Meal 4
    3oz pepperoni
    50g provolone cheese

    Meal 5
    2 grilled stuffed steak burritos from taco bell (no tortilla shell, no tomatoes, no rice.. just steak, beans, and cheese)

    Later
    Juice plus multi
    1 acidophilus
    2 Fish oil pills

    Totals:
    2141 calories
    130.6g fat
    36.8g carbs (8.1g fiber)
    198.7g protein

    Supps

    Taken before gym: 1 scoop n20 with 1 scoop primal EAA
    No xtend forgot the damn thing again!!!!!!!

    Workout

    Highpull 3x5 - 75
    Cleans 3x5 - 95
    back hyperextensions 3x15 - body weight
    Kettle Bells - Done with 25lb Kettle Bell for 2 sets.
    (1 set = 5 reps of each exercise below, followed by the next exercise with no rest for a total of 25 reps per arm and then onto the other arm without rest for 25 more for a total of 50 reps. then 1min rest.
    Clean, High pull, swing, snatch, toe touches)

    Cardio - Ran on eliptical 2.7 miles with an average Heart rate of 116

    Narrative:
    Last day off from work before I go back. Woke up really tired and not hungry at all. Ate and left to the gym, was feeling really weak and tired thoughout it all. I had started with the kettlebells and felt like I might have pulled something in my lowerback so I stopped after the second set and stretched it out and did the hyperextensions. I wanted to do more but just didnt have the energy or motivation, just couldnt find it. Left the gym and visted a friend who was sick and hung out there for a while came home, skipped judo pratice and went to bed. I am really disappointed with this day, my eating was terrible and felt tired all damn day. Hope tomorow is better. I am soupposed to box tomorow night but I think I might cancel and just hit the gym and start carb load right afterwards.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  4. What is this high pull in which you speak of?

  5. 1. 2.

    basically you squat down grab bar and explode up with it and pull bar up to around collar bone and lower and repeat.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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  6. Jan 5

    Dietary


    Juice Plus vitamin upon waking
    2 fish oil pills
    1 sesamin oil pill

    Meal 1
    2 medium eggs scrambled
    2oz spinach
    6 slice bacon
    1 sausage link

    Meal 2
    4oz beef, sandwich steakl
    2 slice american cheese
    3.36oz beef sausage
    3.5oz mozzeralla cheese

    Meal 3
    75g goat mozerella cheese
    2oz pepperoni
    15g omega peanut butter
    2 fish oil pills
    1 sesamin oil pill

    Meal 4
    isopure shake

    Meal 5
    BACONATOR!!! (without bun ketchup and mayo)

    Later
    Juice plus multi
    1 acidophilus
    2 fish oil pills

    Totals:
    3074 calories
    226.4g fat
    20.8g carbs (2.3g fiber)
    238.6g protein

    Narrative:

    I worked today. Felt alot better then yestarday. After work stopped at a friends house and when I had my shake and on the way home was hungry and gave into the wendy's baconator. I basically looked at the menu for what had the most fat and protein in it and got that, probably shouldnt have, 22g saturated fat!!! yea it upped my sat fat intake alot more then my unsats.

    Tomorow I will carb load. I decided against the depletition workout, going to try and go without it for 2 weeks and see how I handle the carbs and how my weight is and then try it with the depletition workout for 2 weeks and compare.

    My goal for after the carb load is to try and eat ALOT cleaner, try and get my fats from better sources and not as much sat fat in. Also I will be weighing myself tomorow morning first thing and will post it. I think I will be weighing myself the morning I start carbloads every week to track my progress..
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  7. Baconater eh? Sounds good to me.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  8. Baconator



    Amount Per Serving
    Calories 620.0
    Calories from Fat 414.0

    Fat 46.0 g 71 %
    Saturated Fat 22.0 g 110 %
    Polyunsaturated Fat 12.0 g
    Monounsaturated Fat 12.0 g
    Cholesterol 190.0 mg 63 %
    Sodium 1,450.0 mg 60 %
    Potassium 560.0 mg 16 %
    Carbohydrate 1.0 g 0 %
    Dietary Fiber 0.0 g 0 %
    Protein 50.0 g 100 %
    Alcohol 0.0 g
    Mmmmm... it was good, it could have used an extra meat patty to be more filling, I guess it isnt that bad considering the diet I am on, but I prolly should have ate less saturated fats thoughout the day if I was gonna end with that sandwich

    anyway on to business I weighed in today @ 208.2 and will be starting carbload throughout the day Bring on the cereal and french toast!!!!
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  9. De-f*ckin-licious!!! My mouth is watering!!

  10. Mmmmmm....baconator. That looks tasty.

  11. Jan 8

    Weigh In (first thing in the morning right out of bed)
    208.2lbs

    Dietary

    Juice Plus vitamin upon waking


    Meal 1
    6floz coffee
    1 container of half and half
    4 sugar packets
    2 graham cracker squares
    2 slice texas french toast
    3 hard boiled eggs (whites only eaten)
    1.92oz golden grahams ceral

    Meal 2
    3 slice Texas french toast
    1 packet maple syrup
    17.5floz nantucket pomegrante juice

    Meal 3
    5.12oz Soft pretzel
    4.48oz turkey breast
    153g mashed potatoes

    Meal 4
    49.9g total cinnamon squares cereal
    1 3 pack of kandy cakes
    20floz of Vitamin water
    49.6g doritos ranch chips

    Meal 5
    Scivation protein shake

    Later
    Juice plus multi
    1 acidophilus
    1 ZMA pill

    Totals:
    3589 calories
    90.2g fat
    536.2g carbs (29.2g fiber)
    154.3g protein

    Narrative:

    I worked today. Was a fairly good day besides that I ate like a fat man! Also I was constently yawning all day and wanting to take a nap, damn serotonin!! As you can see I pigged out on some not so good choices like the chips and kandy cakes, I probably shouldn't of had the juices and coffee either.

    On a positive not my order came in from nutra planet today. I got scivation this time instead of the isopure because it was onsale, it also came with a bottle of dialene4 which I will prolly run the day after tomorow. I have never used it before or heard much about it but scivation is a pretty good company so i will try it out (plus it was free!) I also got me a body fat caliper but am not sure if I was using it right. It read a whopping 28.6% BF, yes I am a fat boy.

    Last night I made an attempt to try and figure out where my macros should be according to the diet, this is what I came out with.

    Low Carb days
    3200 Calories
    196-213g fat
    240-280g protein
    30-40g carbs (will be trying to stay below 30)

    Carb Load days
    3200 Calories
    106.7-142g fat (Will be trying to actually keep it under 100g but this is what the book suggest)
    80-120g protein (I dunno about this either, seems ridiculously low.. I will try and shoot for the 1g/1lb rule but I wont workout these days so I guess it is ok if I come in low)
    360-480g Carbs (Book also says no limit, so I wont be stressing this as much either)

    So my keto days I think I got down pretty good and will try and hit as close to those numbers as possible next week but my carb days I have a few doubts about as I put above. But this diet isnt set in stone and will be trial and error until I get to where it feels right for me.

    any advice on these numbers would be helpfull, I do suck at math so i could have did it all wrong but I think this is what it is according to the book
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  12. Quote Originally Posted by JudoJosh View Post
    Low Carb days
    3200 Calories
    196-213g fat
    240-280g protein
    30-40g carbs (will be trying to stay below 30)

    Carb Load days
    3200 Calories
    106.7-142g fat (Will be trying to actually keep it under 100g but this is what the book suggest)
    80-120g protein (I dunno about this either, seems ridiculously low.. I will try and shoot for the 1g/1lb rule but I wont workout these days so I guess it is ok if I come in low)
    360-480g Carbs (Book also says no limit, so I wont be stressing this as much either)

    So my keto days I think I got down pretty good and will try and hit as close to those numbers as possible next week but my carb days I have a few doubts about as I put above. But this diet isnt set in stone and will be trial and error until I get to where it feels right for me.

    any advice on these numbers would be helpfull, I do suck at math so i could have did it all wrong but I think this is what it is according to the book
    We are about the same body size and for mine I have
    Overall Calories: 3,000
    Protein 175g/day (1g/per lb LBM)
    256g fat (this is what's left after the 175g protein a day)


    And for carb-up you are supposed to do 10-12g carbs per kg(2.2lbs) of lean body mass. Mine came out to a lil over 800, so I do 800 carbs first 24 hours and 400g carbs the second 12-16 hours

    I'm not tryin to call you out or anything, I'm just tryin to figure where you got your numbers for your macros at, I would hate to see you doin this the wrong way. Sounds like you're doin good so far! Keep it up!!

  13. you are probably thinking of CKD, i'm going by the Anabolic Diet.. guidelines are..

    Body Weight x 18 = maintance
    For weight loss start by subtracting 500 calories, should loose 1.5-2pds per week if more or less then adjust calories
    Diet is, weekdays 30gcarbs, 55-60% Fat, 30-35% Protein and 5-6% carbs
    Weekends are no limit on carbs, 30-40%fat, 10-15%protein, 45-60% carbs

    I expressed my concerns with the numbers in the previous post so i will be playing with them til lI reach something that works for me
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  14. Jan 10

    Dietary


    Juice Plus vitamin upon waking

    Meal 1
    8floz Almond Milk
    100g Capn Crunch

    Meal 2
    2 packet of Fiber One instant oatmeal
    40g Baked lays
    2 fish sticks

    Meal 3
    2 small bag of fruit snacks (gummies)
    1 Fiber one bar
    Scivation Shake

    Meal 4
    Grilled chicken sandwich with medium fries and 6 chicken nuggets

    *Ju Jitsu Seminar*

    Meal 5
    110g Hotfries
    16floz Pineapple juice
    8floz Rum

    Later
    Juice plus multi
    1 acidophilus
    1 ZMA

    Totals:
    4167 calories
    107.2g fat
    532.4g carbs (56.7g fiber)
    203.9g protein


    Narrative:
    Woke up late today and had a quick bowl of cereal then had to go to a doctors apt. Came back home and feel asleep, was extremely tired for some reason, actually found myself dozing office in the doctors waiting room. Went to a Ju Jitsu seminar today, mostly technical stuff he didn't have us spar at all, pretty slow paced but it was cool. Came home And had a couple drinks and went to bed. I way overshoot my calories I probably shouldn't of had that last meal
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  15. You'll get over the tiredness eventually. You'll get used to riding it. Right now I haven't been on my diet but I have been craving it non stop.

  16. Hey thomas hows it going? Glad to see you check in here, I have a full week logged so far, if you can go though it and critique anything and everything you feel I need to change. I really want to be doing this right and not half assing it, thanks bud!!

    Things I am not sure about are where my macros are soupposed to be at and if I am eating the right kinds of food for keto days and carb days
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  17. Good job on keepin up the log Josh! It's a pain since we're just starting out but once we fine tune our macros we will be doing good

  18. Quote Originally Posted by JudoJosh View Post
    8floz Rum
    Am I the only one that saw this?! 5 shots?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  19. Quote Originally Posted by SilentBob187 View Post
    Am I the only one that saw this?! 5 shots?
    shhh.. yea I kno, I was a lil stressed with some **** at home so I had to hang out with my good ol friend captain morgan
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  20. Jan 10

    Dietary


    Juice Plus vitamin upon waking
    2 fish oil pills
    1 sesamin oil pill
    1 Dialene pill

    Meal 1
    1oz Goat mozzerella
    4 Omega eggs
    2 fish oil pills

    Meal 2
    Double quarter pounder with cheese plain no bun
    mcdouble plain no bun

    *Workout*

    Meal 3
    Scivation shake
    2 fish oil pills
    1 Dialene pill

    Meal 4
    SLUDGE!!
    (136.68g Chunky Peanut butter
    4 servings scivation)

    Later
    Juice plus multi
    1 acidophilus
    2 fish oil pills

    Totals:
    2628 calories
    161.6g fat
    51.2g carbs (15.5g fiber)
    256.9g protein

    Supps
    1 scoop Primaforce n2o
    1 scoop primal eaa
    Xtend thoughout workout
    Dialene 4 taken as noted above

    Workout
    *Note: I did my pull routine to see how it felt after carb load. I am usually really sore and back gets cramped up after this so I did it first to see how it goes

    Deadlift 3x5 - 135
    Stiff deadlift 3x5 - 105
    Barbell Row 3x5 - 105
    Lat Pulldown 3x5 - #50 plate
    Seated Shrugs 3x5 - two 45 plates on each side
    T-bar pulls 3x5 - 60lbs of plates
    DB Curls 3x5 - 35lbs
    seated cable curls 3x5 - #60 plate

    Narrative:
    Day off and day after carb day. Felt great all day, actually felt like a relief to be off carbs again. I notice I have way more energy on my keto days vs the carb days, seriously I was yawning and tired all day for the past 2 days!

    I went up to philly after breakfeast so I couldnt get lunch for a while later and got some mickey d's. My calories and fat intake are a little low but I blame that on missing my morning snack. The sludge for dinner was delicious!!! I was lazy and dint feel like cooking and this really hit the spot. I put too much water in hence the 4 scoops of whey.

    Gym was awesome, I got there late about 40 mins before closing and stayed the whole time, I was full of energy and felt really strong. I went with the same weight from before but probably should have upped it a bit.

    One thing to note is I took a dialene pill after the gym ( I forgot to take it sooner) and I couldnt sleep for **** last night.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  21. Josh, good job on the macros, looks like you got them to a good place!

  22. thanks bud, yea I am a lil conflicted on my fat intake.. what you said in your log made sense to me, I probably have enough stored fat on my body to give me enough energy so I dont need to eat as much fat in my diet, but it is working for now I am still loosing weight, once I plateu I will probably start to cut fat down, I am just not going to stress it as much now as long as I am feeling good and still have energy
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  23. Jan 11

    Dietary


    Juice Plus vitamin upon waking
    2 fish oil pills
    1 sesamin oil pill
    2 Dialene pill

    Meal 1
    1 Omega egg hard boiled
    6oz Albacore tuna
    1.5tbsp Mayo

    Meal 2
    50g Goat mozzeralla cheese
    70g pepperoni

    *workout*

    Meal 3
    Scivation shake
    2 fish oil pills

    Meal 4
    435g 80%lean ground beef!!!!
    2oz manwich mix

    Meal 5
    Sludge
    (2.5oz almond butter
    3 scoops scivation whey)

    Later
    Juice Plus multi

    Totals:
    2799 calories
    164.5g fat
    46g carbs (16.8g fiber)
    298.9g protein

    Supps
    1 scoop Primaforce n2o
    1 scoop primal eaa
    Xtend thoughout workout
    Dialene 4 taken as noted above

    Workout
    Squat 3x5 - 145
    Bench 3x5 - 165
    Close grip bench 3x5 - 145
    miltary press 3x5 - 105
    incline press 3x5 - 135
    seated calf raise 3x10 - 90

    Narrative:
    Nothing really to add
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  24. Jan 12

    Dietary


    2 Dialene4 pills

    Meal 1
    2 medium eggs scrambled
    6 slice bacon
    1 sausage link

    Meal 2
    Sludge!!
    (50g Omega Peanut butter
    3 scoops scivation whey)

    Meal 3
    180g mahi mahi
    2 Dialene4 pills

    Meal 4
    30g goat mozzeralla cheese
    70g pepperoni

    Meal 5
    Sludge!!
    (65g Omega peanut butter
    3 scoops scivation whey)
    3 Drive pills

    *Kickbox*

    Meal 6
    6oz Albacore tuna
    2tbsp Mayo

    Later
    1 acidophilus
    2 ZMA

    Totals:
    calories
    g fat
    g carbs (g fiber)
    g protein

    Supps
    Xtend taken during kickboxing
    Dialene4 taken thoughout day
    Drive pills taken before kickboxing

    Narrative:
    I worked today. Forgot to take my multis and fish oils. Started out the day great and full of energy. took my second round of dialene pills for the day and about 3-4 hrs later got an overwhelming feeling of exhaustion over me, but wasnt the least bit tired, really weird feeling.

    I had got some drive and rpm samples with my last order and have had heard good things about the drive, that it "makes you angry" and great for pre-workout. So I popped 3 before kickboxing and didn't really notice anything. I was exhausted thoughout the whole class, then afterwards I rolled around with one of the instructors. I was tired through out the whole training session in generall but was still able to keep going.

    Oh and side note: I think I am addicted to sludge
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  25. Jan 13

    Dietary


    Upon waking:
    2 Dialene4 pills
    2 juice plus multis
    2 fish oils

    Meal 1
    6oz Albacore tuna
    2tbsp mayo
    4 chicken nuggets
    2 fish sticks

    Meal 2
    Double 1/4lb sandwich (meat and cheese only)
    6 chicken nuggets

    Meal 3
    2 scoops scivation whey
    2oz cheese mix
    2 fish oil pills
    2 dialene4 pills

    Meal 4
    3/4lb triple sandwich (meat and cheese only)
    3oz london broil

    Meal 6
    6oz Albacore tuna
    2tbsp Mayo

    Later
    1 acidophilus
    2 ZMA
    juice plus multi

    Totals:
    2884 calories
    176.2g fat
    47.5g carbs (7.0g fiber)
    275.7g protein

    Narrative:
    Nothing really to report except I am a moron for not realizing that chicken nuggets are breaded, hence forth carbs!! I felt retarded when I entered the totals in, can't believe it never occured to me. Hopefully it didnt effect my ketosis.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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