What do you all eat on no carb days???

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    Quote Originally Posted by joeymutz View Post
    I'm an ecto and around 11% bf. would this be a good diet to get get down to a low bf% say 7-8 %? i dowloaded the pdf of this diet and it is very interseting. it makes me think of how alot of animlas eat. They just kill other animals, the other animals are just full of protein and fat. Those animals that are killing them for example a lion or tiger are basically all muscle.
    Tight like a tiger...


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    Quote Originally Posted by Turk View Post
    Which diet are you referring to for the pdf you downloaded?
    The anabolic diet.
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    Quote Originally Posted by Turk View Post
    Well I am on a cut and need to go low carb for Cholesterol purposes as well so I wanted to try Twin Peak carb cycling. But yea, forgot to include the greens! I'll update the list, Thanks.
    Keep in mind that Twin Peak's plan isn't a ketogenic diet, so all of these high fat protein source suggestions would only be used up to 2x/day.
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    Considering I'm on the AD I'll offer up what I eat.
    Eggs, salmon, beef, bacon, ham, steak, ground beef, any type of cheese, of course some natural peanut butter occasionally, tons of brocolli, chicken, turkey. Pretty much meat and cheese and fibrous greens.
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    Quote Originally Posted by rpen22 View Post
    Keep in mind that Twin Peak's plan isn't a ketogenic diet, so all of these high fat protein source suggestions would only be used up to 2x/day.
    I'm sorry, I'm not following what your saying.
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    Eggs/EggBeaters
    Turkey
    Ham
    Peanut Butter
    Hamburger Steak w/ some Ketchup
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    Quote Originally Posted by Turk View Post
    I'm sorry, I'm not following what your saying.
    The goal of the No Carb days in TP's diet plan isn't ketogenesis. A lot of these recommendations are high in fat like eggs, peanut butter, steak, salmon. These are good for keto diets, but in TP's plan, you shoot for 1 or 2 meals/day with fattier protein sources and the rest with lean protein sources.

    Most of your protein requirements must be satisfied from very lean protein sources. Indeed, four of your meals must use lean protein sources, while the remaining one or two may come from a higher-fat source. For our purposes, a "lean source" is one that has no more than 10% of its calories from fat. It is important that you look at the calorie breakdown here, as a product may say "10% Fat" but refer to the fact that 10% of its macronutrients are fat. And because fat is more than twice as calorically dense as carbs or protein, it will derive more than 10% of its calories from fat. Now, as I have stated, this is a simple diet, so if you don't want to figure out what you can and cannot eat, I have provided a list of generally acceptable lean protein choices.

    In addition, one or two meals should contain a higher-fat protein choice. Again, I have provided a list for easy reference, but for those of you with peculiar tastes, you can choose any protein that derives about 20-25% of its calories from fat. If, however, you'd rather eat a lean protein, then for that meal you should add about 10-15 grams of fat from the "Fat List" below, in the fat consumption section. For example, if you have six meals, and four have protein sources from list A and two from list B, you are fine. You cannot have more than two from list B. And if you have none from list B, and all six from list A, then two meals must have an added fat source from the list below.

    Approved Lean Protein Sources (A)

    Chicken (white meat)
    Turkey (white meat)
    Tuna Fish (can)
    Fish (flounder, tuna (fatty or not), salmon, shark, etc.)
    Shellfish (all types)
    Protein (preferably whey post workout, and casein before bed; MRPs must be low-carb)
    Lean beef (including lean cuts of steak)
    Cottage Cheese (0 or 1% fat)
    Egg whites (egg beaters)

    Approved Higher-Fat Protein Sources (B)

    Chicken (dark meat)
    Turkey (dark meat)
    Eggs (half whites, half whole eggs)
    Steak and other meats (not exceptionally high fat cuts)
    Cottage Cheese (Whole Milk)

    Fat Consumption
    As for fats, this diet does not worry too much about them. Nor will we discuss them much, save for this brief discussion here. While this is not a high fat (or Ketogenic) diet, it certainly is not a low fat diet. When I first started cycling carbs, I kept fats to probably less than twenty grams a day. Here, I recommend keeping dietary fats on the low side, with the majority of fats coming from supplemented EFAs (essential fatty acids)-specifically fish oil (high in long chain omega 3 fatty acids -- EPA/DHA).

    Why fish oil? There are so many good reasons that a detailed discussion can be an article unto itself. For our purposes, it is sufficient to know that it has all the benefits of other EFA sources (such as flax and hemp oil) and in addition, has been shown to increase leptin sensitivity and exert positive effects on body composition much more efficiently than other EFAs (this is one of the important nutrient partitioning "tricks" one must employ for a successful recomposition).

    Now, on to the practicality of it. First, you will be getting some fats in your lean protein sources (probably between 10 and 20 grams of fat) and a few grams from the carb sources (another 10 to 20 grams on high carb day). Second, at least two meals per day will include protein of the higher-fat variety. And if not, then you should add a fat source from the list below.
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    Quote Originally Posted by rpen22 View Post
    The goal of the No Carb days in TP's diet plan isn't ketogenesis. A lot of these recommendations are high in fat like eggs, peanut butter, steak, salmon. These are good for keto diets, but in TP's plan, you shoot for 1 or 2 meals/day with fattier protein sources and the rest with lean protein sources.
    Gotcha! Thanks for the reminder and explanation, I didn't get what you were trying to say at first. I haven't had time to complete my lil weekly menu but I believe I have that as a note on there.
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