Big boy needs to strip out, here's the plan, plz review and critique.
- 03-07-2011, 06:59 PM
- 03-07-2011, 07:04 PM
I agree full keto isn't necessary, but I would try to keep to less processed foods. If you like breads, I highly recommend Ezekiel bread. Sweet potatoes, oats, vegetables, and fruits are all good options.
I know you didn't ask for any advice, so take it for whatever it's worth. You're making good progress, so do what makes sense to you. If you do need advice though, this board is full of very knowledgeable people. Sometimes we have to weed out the bad apples though...
- 03-07-2011, 07:39 PM
and I would like to echo the bolded words in milas post.. this board is THEE best online community I have EVER been a part of. TONS of knowledgeable people who are more than happy to help and give advice and are there for you to help support you throughout your journey.
and since I am posting I am gonna echo my earlier comments.. it is GREAT that you are progressing and by all means if its working stick with it! Dropping carbs will help but I dont think you need an extreme like what a keto diet would require. Start off slow with the carb dropping and save the keto for when you hit a wall and need it to blast through a plateau but for now I am sure you will still make progress with higher carb intake than what is required for keto
take care bud
03-07-2011, 07:58 PM
As to GI, Rye is low (50), milk runs in the 30's. I imagine fructose content varies too much per fruit type to put a tag on the yogurt. I am sure you are right about the G2, but that only has 12 carbs/20z bottle which I only consume after a workout when I don't have a protein pre-mixed for my Post W/O 45 minute ride home.
After reading everybody's more recent input, I am going to reduce my carb intake to between 100-150/day.
I am both moved by the support that the community has shown me and alternately some what embarrassed, as I need no defending. As I stated in an earlier reply, I deal with much tougher characters on an almost daily basis and my self worth does not hinge on the opinion of others, but I am grateful for the show of support none the less.
Now, back to the business at hand:
Just some quick cardio today after a long, demanding and productive day at work.
15 20/40 HIIT Cycles at 80%/60% Max resistance on the cross trainer pushing for 175-185 SPM, then coasted to make it an even 20 minutes: 196 cals
Today's dietary totals 2504 cals (137 carbs, 217 protein, 121 fats) assuming I do not hit a tbsp of Peanut butter to round things out, that is with an estimated output of 3870 for a deficit of 1366.
Tommorow: This weeks "Tale of the tape" and we go back to pulling heavy as hammy rehab is officially over. AWESOME!
03-07-2011, 08:00 PM
03-07-2011, 08:21 PM
I'm so glad I missed the drama in here. It's about working toward the goal and keeping someone motivated to succeed. God forbid anyone reach out to others for guidance/motivation. Not everyone has close friends that are into bettering themselves through diet and exercise.
I would have loved to have the 7 post superstar post his pics; wearing his Fizogen Strap, and Zubaz while holding tubs of Cell-Tech, Nitro-Tech, Gakic, standing in front of an Asia world tour poster.
Sorry if I offended any Asia fans. I got caught up in the heat of the moment...
"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
03-07-2011, 08:46 PM
I also notice your very fond of criticism, and not really the constructive or informed type. Just curious as to what your background is like that enables you to use and apply this keen criticism of yours? Oh, and kindly provide some UN-PHOTO SHOPPED images to show how these ideas have worked for you.
03-07-2011, 08:50 PM
Also, my Doc is a great guy. Small town, small town Doctor, actually takes the time to get to know his patients. Helps that my wife and his our friendly and she volunteers at the free clinic he puts on once a month. Dude is very accessible and a genuinely nice guy!
Last edited by taman6886; 03-07-2011 at 08:53 PM. Reason: Addendum.
03-07-2011, 09:38 PM
03-08-2011, 05:46 AM
Today's weigh in result: 287.2. Another 1.4 pounds, 34.8 total since we started our journey.
Things seem to be slowing down a bit, so I am thinking we made the change to be more disciplined with my carb intake(keeping it under 150 daily.) at just the right time.
Heavy deadlifts tonight, am geeked!
03-08-2011, 07:52 AM
Ooooh, I loooooove heavy DLs!!! Have fun, mine are waiting for me on Thursday!
03-08-2011, 09:29 AM
i think that asia poster is awesome
BJJ = life
03-08-2011, 09:48 AM
Taman, may I recommend you follow the New American Diet by the guys at http://scivation.com/books it is the newer one that is good a little less restrictive than a competition diet but it will cut you up and focuses on nutrient timing so you get the full advantage of the carbs you do take in while not losing a bunch of performance or weight loss. This diet will go perfectly with Diabetes especially if type II, it will increase insulin sensitivity.
Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
Olympus Labs Rep - check us out at Olympus-Labs.com
03-08-2011, 10:19 AM
03-08-2011, 11:20 AM
03-08-2011, 11:21 AM
03-08-2011, 12:22 PM
Keep up the good work... Stay motivated!
03-08-2011, 07:13 PM
Mar 8, 2011
Name: Day 2, wk 8
Start Time: 05:10 PM
End Time: 06:20 PM
Mood: Normal - Not Great But Not Bad
Notes: Lifting preceeded by 5 minute warm up on elliptical, just enough to get a good sweat rolling.
# Exercise Name Set Lbs. Reps
1 Hack Squat
#1 280 8
#2 300 8
#3 320 8
#4 320 8
Pushed out a few extra reps the last 2 sets with hands pushing on knees. Went extra deep.
2 Barbell Deadlift
#1 275 8
#2 315 7
#3 365 1 (missed 365, got pissed, came back and nailed it.)
Warm up sets at 135, 225. Had better day's DL'ing, but not bad for wk 2 post hamstring rehab.
3 Leg Press
#1 520 12
#2 520 12
#3 520 12
A few forced reps pushing on knees when needed. Got a heck of a pump going. Good depth.
4 Standing Calf Raises
#1 180 12
#2 180 12
#3 180 12
Today's dietary info: 2867 cals (149 carbs, 239 pro, 146 fats) with an estimated output of 4318 for a deficit of 1451.
03-08-2011, 07:21 PM
Please know that I went to the link you posted and DL'ed both 'The New American Diet" as well as the "lean mass diet". Am gonna add that sight to my fav's, thank you sir!
03-09-2011, 12:46 AM
Good progress here Taman!
Keen ~ What is the basic principle of that diet?
03-09-2011, 12:52 AM
Scivation has a couple of good books on their site and they are all free, give them a read sometime John. Cut Diet is a good read (pretty much no carb with a refeed meal every 3 days)
03-09-2011, 12:54 AM
03-09-2011, 09:23 AM
actually for fat loss purposes you should keep even the post WO carbs to a minimum. if you arent trying to put on mass then there is no point in jacking your insulin and unless you are training twice a day, you dont need to do a whole lot to replenish glycogen. a couple of medium sized bananas post workout will suffice. bananas have an even 50/50 ratio of glucose to fructose, satisfying both liver and muscle glycogen stores.
other than that you are good. cut out all starches (pasta/bread/bagels) and anything else highly glycemic. carbohydrate restriction over time will lead to fat loss and desired body composition.
BJJ = life
03-09-2011, 01:20 PM
My Post W/O is generally 2 scoops of myofusion in 8oz 2% milk with about 2.5-5g of Glutamine (58 protein, 21 carbs, 10 or so fat grams). Not exactly an insulin spiker, but enough to keep my blood glucose from tanking after a workout. Have it pre-mixed and suck it down (and about 16oz of water) on my 45 minute ride home. Although the overall goal is fat loss, I still want to keep the good mass I got and see a few strength gains here and there as this it what keeps me moving.
This may sound a bit crazy, but have seen an acceleration in fat burning just since making the carb reduction tweak. I am not gonna count it till my next official weigh in (Tuesday mornings) but this AM the scale was at 284.4, almost 3 lbs down from just a day ago.
Last edited by taman6886; 03-09-2011 at 01:29 PM. Reason: Addendum
03-09-2011, 02:05 PM
you will make much faster progress if you ditch the milk, especially 2%.
exactly! carb restriction FTW
BJJ = life
03-09-2011, 02:09 PM
As for the fat loss you will see some immeadiate results when cutting carbs BUT alot of it is going to be water. I forget the exact numbers but I think it was for every gram of carbs you eat your body stores 2-3 grams of water. I am only saying this because at first the results will come fast but once you transition it will slow up a bit BUT it will remain pretty constant
03-09-2011, 03:29 PM
^^^ That and depleted glycogen stores.
03-09-2011, 03:45 PM
03-09-2011, 08:09 PM
Today's dietary numbers: 2596 cals (146 carb, 199 pro, 134 fats) with an estimated output of 3693 for deficit 1165.
03-10-2011, 07:34 AM
So let me run something by you guys. If you have been paying attention, you will note that last thursday I started on Alpha T-2. I plan on deloading by taking a week of just cardio and hot tub/sauna next week to let my shoulder and elbows heal a bit more (bursistis and tendonitis). The following week, when I return to the iron, I plan on continuing to run the Alpha T-2 and stack it with a months worth of Erase (have 2 bottles of the A T2) and Tropinol (Which I know has gotten mixed reviews.) I am also starting on a new batch of Lit up (Lifting days only) tonight (have tried it before but was fighting the flu so not sure how well it energized my work out, switching to this from Super Pump 250.)
Am I over killing here? SHould I just run the Erase and AT2 and save the Tropinol for another time. (BTW, I know that diet and a solid, ass busting routine is my foundation and 99% of my results, not counting on this stuff to do a miracle.)
03-10-2011, 07:41 AM
Keep up the good work Taman! Your body is under a great deal of stress are you taking a cortisol blocker? Sorry if you mentioned it I am not familiar with all the supplements you listed.
03-10-2011, 07:56 AM
First, I am so glad you have a realistic view on how marginal of an effect supplements have! It has taken me years and thousands of dollars to figure it out! Kudos to you!
Erase is an aromatase inhibitor, and Tropinol is a direct test booster, as is Lit-Up with the D-Aspartic Acid, so they should complement each other. I never expect much from test boosters other than a libido/mood improvement, and post cycle recovery assistance. Erase will do most of the leaning out effect, but the other 2 will add a little bit to it and also give a good libido/mood/aggression boost.
Alpha-T2 is a fat burner, targeting thyroid and alpha-2 receptor agonist (i.e., prevents fat sparing). It goes well with Erase since Erase will reduce estrogen (fat storing and bloat reduction), and Alpha-T2 will free up fat and metabolize it.
People run some crazy stacks of stuff on here (myself included), so it's totally up to you. I'm trying to break my supplement habit because I am finally realizing how marginal the effects of these supplements are outside staples like multi-vitamin, fishoil and protein.
I say smoke 'em if you got 'em, but be slow to refill your stash. You've got the right mindset, just go with it!
03-10-2011, 08:49 AM
Thanks for the input Milas and Shock. If I am not mistaken, the Erase also reduces cortisol, does it not?
03-10-2011, 09:15 AM
03-10-2011, 10:23 AM
03-10-2011, 10:26 AM
03-10-2011, 11:15 AM
03-10-2011, 08:01 PM
Mar 10, 2011
Name: Day 3, wk 8
Start Time: 05:05 PM
End Time: 06:10 PM
Mood: Normal - Not Great But Not Bad
Notes: Started with 3 minute warm up, got a sweat rolling.
# Exercise Name Set Lbs. Reps
1 Decline Barbell Bench Press
#1 180 8
#2 200 8
#3 210 6
On Smith Machine, noted weights are plates only.
2 Incline Dumbbell Press
#1 170 9
#2 170 7
Weight is dumbell weight X 2
3 Assisted Pull Up
#1 215 8
#2 230 8
#3 240 7
#4 245 4
Noted weight is BW+ clothes (estimated 290) minus assist weight.
4 Close-Grip Bench Press
#1 195 10
#2 195 7
#3 195 8
Had a spotter for last set
5 Barbell Curl
#1 90 10
#2 90 7
Set 2 was with closer grip
6 Standing One-Arm Dumbbell Curl Over Incline Bench
#1 30 10
#2 30 10
Basically, one armed DB curls off of a preacher curl bench.
Set one is right, set 2 is left
Capped the night off with 8X30/30 HIIT Cycles at 80%/60% resistance and a 5 minute coast for a total of 120 cals burned.
Today's dietary info: 2871 cals (150 carbs, 265 protein, 144 fats) with an estimated output of 4496 for a deficit of 1625.
03-11-2011, 07:09 AM
For me, the action IS the juice.
03-11-2011, 07:12 AM
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