I know it seems like everybody is doing a log, but I felt like I was posting too much all over the place when I could just put it in one and put my diet on here so you guys can criticize it and help me to better myself while on the cycle. I work nights, so I have to wake up early to do my last workout of the week to allow for proper carb-ups. This week I have been doing 7 days low carbs, followed by a 36 hour refeed. After that, I will be doing 5 days low carb, 36 hour refeed. I may do more days low carb to adjust my diet to make my refeed on the weekends.
I am currently:
235lbs
23% bodyfat (bodyfat is a rough estimate, until I get my handheld out here)
LBM 181lbs.
These are my macros according to the calculations for this diet.( I think the caloric intake and fat are a lil high, but I'll let you guys be the judge of that)
On Low Carb Days:
3,000 calories/day
175g protein/day
256g fat/day
Carb-Up/Refeeds
875g Carbs (is this each day or for the whole carb-up period?)
Overall Caloric Intake? Should I not worry about it during this period as long as I don't go overboard?
150g fats/day, does this sound about right or do you have any other recommendations?
For Supps:
ReCreate (I won't be taking it for another week or two)
Protein powder-pre and post (for now I'm stuck with a protein with 32g carbs for both pre and post w/10g fiber. My low carb protein should be here any day now.
Glutamine-5g during workout, 5g pwo, and 5g before bed (as recommended by other CKDers)
Creatine- 10g/day on low carb days & 20-30g during the carbing period (won't be starting this for another week or two)
Multi Vitamin
I am currently on my 7th day of low carbs(a friend suggest me to do 7 days to get my body in enough days of ketosis to start out. I will be refeeding tomorrow afternoon after I wake up and do my final depleting workout.
For my post workout carbs I will be consuming 2 servings of my protein powder and 2 gatorades immediately following my workout. This contains:
860 Calories
102g Carbs
64g Protein
24g Fat
I know the calories are extremely high, but this is the fastest and easiest way I could consume 100g carbs. My protein has alot of calories.
Any and all constructive criticism is welcome. Anything I missed or that you are curious about, just let me know and I'd be happy to answer your questions.
-Aaron
I am currently:
235lbs
23% bodyfat (bodyfat is a rough estimate, until I get my handheld out here)
LBM 181lbs.
These are my macros according to the calculations for this diet.( I think the caloric intake and fat are a lil high, but I'll let you guys be the judge of that)
On Low Carb Days:
3,000 calories/day
175g protein/day
256g fat/day
Carb-Up/Refeeds
875g Carbs (is this each day or for the whole carb-up period?)
Overall Caloric Intake? Should I not worry about it during this period as long as I don't go overboard?
150g fats/day, does this sound about right or do you have any other recommendations?
For Supps:
ReCreate (I won't be taking it for another week or two)
Protein powder-pre and post (for now I'm stuck with a protein with 32g carbs for both pre and post w/10g fiber. My low carb protein should be here any day now.
Glutamine-5g during workout, 5g pwo, and 5g before bed (as recommended by other CKDers)
Creatine- 10g/day on low carb days & 20-30g during the carbing period (won't be starting this for another week or two)
Multi Vitamin
I am currently on my 7th day of low carbs(a friend suggest me to do 7 days to get my body in enough days of ketosis to start out. I will be refeeding tomorrow afternoon after I wake up and do my final depleting workout.
For my post workout carbs I will be consuming 2 servings of my protein powder and 2 gatorades immediately following my workout. This contains:
860 Calories
102g Carbs
64g Protein
24g Fat
I know the calories are extremely high, but this is the fastest and easiest way I could consume 100g carbs. My protein has alot of calories.
Any and all constructive criticism is welcome. Anything I missed or that you are curious about, just let me know and I'd be happy to answer your questions.
-Aaron