RegisterJr
Legend
It says after the initials 10 days you can do every 5-8 days, or something. I will do every seventh as well so that it lands on a Sunday
TGR's Modified PowerBuilding v2.0
- Thread starter RegisterJr
- Start date
It says after the initials 10 days you can do every 5-8 days, or something. I will do every seventh as well so that it lands on a Sunday
RegisterJr
Legend
Here's the important stuff of the diet:
Reorientation:
For the first nine days keep carbohydrates to 30 grams or less per day— equivalent to two slices of white bread; only fiber does not count as a carbohydrate in this total. Eat enough food to keep hunger under control without worrying about counting calories.
Carb Nite:
Day ten starts off like the previous nine days but starting at around dinner time (sometime between 4 and 6 pm) you must eat a sizable amount of carbs: spaghetti, apricots, pie, potato-chips, bread, bananas, bagels, donuts, ice-cream, cookies, cheesecake and almost anything else you’ve been craving. You should eat carbs for the rest of the evening—this includes all the way until bedtime and maybe even a midnight snack.
Day after your first Carb Nite:
Go back to 30 grams or less of carbohydrates per day—the same as your first nine days.
Long Haul:
For up to six months you continue this cycle of having a Carb Nite at least once per week, but you must keep them at least four full days apart. For instance, if you have a Carb Nite on Friday, you cannot have your next Carb Nite any sooner than Wednesday.
The Rules
At the base of this program clearly lies the ultralow-carb diet. Any diet grappling with fat loss should be based on the ultralow-carb diet—not low-calorie, not low-fat and not simply low-carb. This is important: the only compelling results confirming fat loss while preserving muscle come from limiting carbohydrate intake to 30 grams or less per day—some people even gain a little muscle. Other diets can’t boast this kind of scientific support and therefore conflict with our primary goal of fat loss, rather than simple weight loss.
Up to this point, the amount of dietary fat in the ultralow- carb scheme has remained unspecified. You need to understand: cutting carbs to near zero levels is not our only concern. The amount of dietary fat is also crucial. Eating low- carb and low-fat—in other words, high protein—has no advantages, but possesses the same drawbacks as a low-fat, low-calorie diet, with one difference. Eating high levels of protein without enough fat or carbohydrates actually accelerates the rate of muscle loss. To avoid muscle loss, ultralow-carb plans require relatively high levels of dietary fat for full advantage. Tools for insuring proper amounts of fat in comparison with protein, accompanied by an explanation are in the Food Lists section.
Rule 1: Eat plenty of fat
An ultralow-carb diet, unfortunately, requires some sort of adjustment period at the start. To insure maximum benefits, many changes need to take place—changes that only take place one at a time. Being strict those first few days empties carbohydrate stores, at which point the brain begins gearing up to use an alternative fuel instead of the normal carbohydrates.
Also during this time, the enzymes for turning carbs into fat are no longer produced and existing levels dwindle. On average, the entire Reorientation process runs about seven days, but can last up to ten. So, erring on the side of caution and enduring nine days with minimal carbs guarantees maximum boost from the first Carb Nite.
Day 10—a day of reckoning for most people. It’s the first Carb Nite experience, ever, and it’s bound to include a few surprises, inspire a little excitement, and instill a subtle anxiety. But for the most part, it’s fun and, more importantly, critical to your success. Although the ultralow-carb diet fends off the drop in metabolism better than most diets, it still suffers a slow fall along with an abrupt drop in fat burning hormones. Remarkably, one 6-8 hour Carb Nite completely reverses the trend by spiking metabolism and raising levels of all the major fat burning hormones, including leptin. Carb Nite even ignites excess fat burning. After the weeklong absence of carbs, these effects shadow soaring insulin levels, but unlike insulin levels, which fall within a few hours, metabolism and levels of all the fat burning hormones stay elevated for the next four days. After the fourth day everything tends to fall again, making Carb Nite a vital weekly ritual while on The Carb Nite Solution.
Don’t think that eating a piece of bread once a week will produce these fat-stripping hormonal and metabolic changes. Carb Nite only works as a metabolism booster by eating a substantial amount of carbs over the course of an evening. We’re talking mashed potatoes, pasta, custard, cookies, apricots, angel food, eggnog, éclairs, bagels and bread. And don’t forget a source of protein from chicken, beef, pork, eggs, milk, fish or some other, preferably, lean source. This amounts to little more than a typical meal complete with dessert. Both carbs and protein are important for the positive mental effects as for the fat-burning and muscle-sparing boost. Moreover, feel
free to splurge on the carbs without guilt. Remember, your body will no longer be capable of turning carbs into body fat for the evening. It’s exceedingly difficult to store body fat on Carb Nite, so live it up.
Keep in mind it’s Carb Nite, not Carb Meal. Stimulating the metabolic changes responsible for ongoing fat loss requires more than a single meal—even an extremely large one. Six to eight hours of eating carbohydrates creates the hormonal afterglow we’re seeking, but a single carb meal only elevates metabolism for the evening, an effect incapable of accelerating fat loss. Rather than a single meal, try an early supper and a late dinner together with a before-bed snack. Or maybe you’d rather snack before a big meal while delaying the pumpkin pie à la mode for later in the night. You don’t need to eat extremely large amounts of food per sitting—although you can if you choose—simple snacking throughout the evening often achieves the goal. Enjoy the entire, possibly gluttonous, night.
Rule 2: Enjoy a full Carb Nite.
Now that you’re done with Carb Nite, it’s back to 30 grams of carbs a day for the next six or so days. Choosing the day of your next Carb Nite now depends on convenience as much as science. There are only two more rules. Rule three: Never skip Carb Nite. Carb Nite keeps the body in a constant state of accelerated body-fat burning. Skipping a Carb Nite amounts to little more than slowing fat loss and pointless self-torture. The complexity of the human body makes predicting a minimum rate of fat loss impossible. On this, or any plan, expect some weeks to bring greater fat loss than others, especially if relying on a bathroom scale to track progress. The Carb Nite Solution is the most advanced fat loss diet, but periodically a week may pass where the numbers on the scale don’t change—especially when reaching extremely low levels of body fat. But don’t skip Carb Nite under the assumption of accelerating fat loss. Missing a weekly Carb Nite creates an immediate plateau. No matter the goal, avoiding Carb Nite only puts it farther out of reach. Carb Nite is a once-per-week obligation.
Rule 3: Never skip Carb Nite.
Finally, the fourth rule: Never have Carb Nite sooner than the fifth night after your last Carb Nite. Since hormone levels begin slipping by this time, it might seem tempting to give them a kick, but the body needs at least four full days to shed any stored carbs from the last Carb Nite and levels of the carb- to-fat converting enzymes need just as long to fade. So, enjoying carbs again before the fifth night could add body fat while crippling the hormonal spike. Carb Nite is a once-per- week proposition.
Rule 4: Never have Carb Nite sooner than the fifth night after your last one.
Carb Nite, the literal guilt-free, carbohydrate indulgence, solves the problem of falling metabolism and hormones, clearly showing why Carb Nite is the key to the success of this plan. Carb Nite, however, gives so much more. All previous diets fail to prevent a rebound—diet forever or gain all the weight back, and then some. The Carb Nite Solution differs greatly by keeping the body constantly bewildered. The choice of an ultralow-carb diet first confuses the body into perceiving starvation while getting plenty of food. Secondly, after every Carb Nite, fat cells become extremely disoriented: the low levels of insulin together with skyrocketed levels of leptin instruct fat cells to empty out while already being empty. With typical diets, this combination of events rarely, if ever, happens and the hormonal-mixed signals may lead the body to do something drastic: kill fat cells. This is the first diet program naturally creating a hormonal environment proven to kill fat cells in animals. Unlike other diet plans that create more fat cells—specifically low-calorie and low-fat diets—The Carb Nite Solution may destroy them, closing the door on the chance of a rebound. You’ve been battling long enough, isn’t it time to finally win the war?
Be aware: the road to victory has pit stops. With all good things come limits and The Carb Nite Solution is no exception. Because of the power carried by these hormonal changes, the body may eventually adapt and become temporarily resistant to some of the more remarkable effects. In addition, few studies on the ultralow-carb diet span periods greater than six months, and although promising, there are still too few to make accurate, scientific recommendations on extended use. For these two reasons, The Carb Nite Solution is to be cycled— up to six months on with at least a month off before restarting. You’ll whittle away body-fat until reaching your ultimate goal, no matter how slim and trim you desire to become, each time becoming slimmer, happier and healthier than before.
To Count, or Not to Count; That Is the Question
Hopefully, you noticed the advice to abstain from counting calories—many people welcome the suggestion. The age-old practice of counting calories seems to be a veritable rite of passage for those serious about weight loss. But we’re not here to simply lose weight; we’re here to strip fat, and like many other accepted norms, we’re casting aside the ritual of calorie counting. Ignoring the establishment is not done lightly: the idea behind counting calories actually violates the laws of physics.
Keeping an accurate account of daily calories makes sense only if the body gets the same amount of energy from 100 calories of carbohydrates as 100 calories of fat as 100 calories of protein. But it doesn’t. Because food requires energy to process, some of the ingested calories get wasted. Eating 100 calories of fat leaves your body with only 97 calories by the time it’s finished processing; 100 calories of carbs leaves the body with 93 calories to use; 100 calories of protein gives the body only 70 calories. For perspective, two meals, one high in carbs and the other high in protein, could both contain 340 calories according to labels. As far as the body is concerned, the high-carb meal delivers 316 calories, but the high-protein meal only makes 238 calories available.
Even if you want to go through the calculations, making all the necessary adjustments for each nutrient, your arithmetic won’t always add up. Not only do different nutrients provide differing calories from those listed on labels, sometimes the same nutrient can provide differing calorie counts. While in many situations fat only supplies 9 calories per gram, there are times when fat supplies up to 11 calories per gram. Just like a car achieving 18 miles per gallon for in-town driving and 26 miles per gallon for interstate driving, the body runs more efficiently at times and gets more distance out of food. Unfortunately, there’s no practical way of knowing exactly when your body is being more efficient.
The human body is just too adaptive, too efficient and too unpredictable to count calorie usage accurately. It’s extremely naïve to believe that counting numbers on the back of a cereal box is enough to predict how one of the most complex machines in the world is going to respond—although many nutrition and health experts still insist. The total energy intake—normally measured as calories—is important, but no convenient and reliable way of measuring exists. Your best bet is to follow the guidelines set forth in this book while making certain to control hunger. It’s the best anyone can do.
Reorientation:
For the first nine days keep carbohydrates to 30 grams or less per day— equivalent to two slices of white bread; only fiber does not count as a carbohydrate in this total. Eat enough food to keep hunger under control without worrying about counting calories.
Carb Nite:
Day ten starts off like the previous nine days but starting at around dinner time (sometime between 4 and 6 pm) you must eat a sizable amount of carbs: spaghetti, apricots, pie, potato-chips, bread, bananas, bagels, donuts, ice-cream, cookies, cheesecake and almost anything else you’ve been craving. You should eat carbs for the rest of the evening—this includes all the way until bedtime and maybe even a midnight snack.
Day after your first Carb Nite:
Go back to 30 grams or less of carbohydrates per day—the same as your first nine days.
Long Haul:
For up to six months you continue this cycle of having a Carb Nite at least once per week, but you must keep them at least four full days apart. For instance, if you have a Carb Nite on Friday, you cannot have your next Carb Nite any sooner than Wednesday.
The Rules
At the base of this program clearly lies the ultralow-carb diet. Any diet grappling with fat loss should be based on the ultralow-carb diet—not low-calorie, not low-fat and not simply low-carb. This is important: the only compelling results confirming fat loss while preserving muscle come from limiting carbohydrate intake to 30 grams or less per day—some people even gain a little muscle. Other diets can’t boast this kind of scientific support and therefore conflict with our primary goal of fat loss, rather than simple weight loss.
Up to this point, the amount of dietary fat in the ultralow- carb scheme has remained unspecified. You need to understand: cutting carbs to near zero levels is not our only concern. The amount of dietary fat is also crucial. Eating low- carb and low-fat—in other words, high protein—has no advantages, but possesses the same drawbacks as a low-fat, low-calorie diet, with one difference. Eating high levels of protein without enough fat or carbohydrates actually accelerates the rate of muscle loss. To avoid muscle loss, ultralow-carb plans require relatively high levels of dietary fat for full advantage. Tools for insuring proper amounts of fat in comparison with protein, accompanied by an explanation are in the Food Lists section.
Rule 1: Eat plenty of fat
An ultralow-carb diet, unfortunately, requires some sort of adjustment period at the start. To insure maximum benefits, many changes need to take place—changes that only take place one at a time. Being strict those first few days empties carbohydrate stores, at which point the brain begins gearing up to use an alternative fuel instead of the normal carbohydrates.
Also during this time, the enzymes for turning carbs into fat are no longer produced and existing levels dwindle. On average, the entire Reorientation process runs about seven days, but can last up to ten. So, erring on the side of caution and enduring nine days with minimal carbs guarantees maximum boost from the first Carb Nite.
Day 10—a day of reckoning for most people. It’s the first Carb Nite experience, ever, and it’s bound to include a few surprises, inspire a little excitement, and instill a subtle anxiety. But for the most part, it’s fun and, more importantly, critical to your success. Although the ultralow-carb diet fends off the drop in metabolism better than most diets, it still suffers a slow fall along with an abrupt drop in fat burning hormones. Remarkably, one 6-8 hour Carb Nite completely reverses the trend by spiking metabolism and raising levels of all the major fat burning hormones, including leptin. Carb Nite even ignites excess fat burning. After the weeklong absence of carbs, these effects shadow soaring insulin levels, but unlike insulin levels, which fall within a few hours, metabolism and levels of all the fat burning hormones stay elevated for the next four days. After the fourth day everything tends to fall again, making Carb Nite a vital weekly ritual while on The Carb Nite Solution.
Don’t think that eating a piece of bread once a week will produce these fat-stripping hormonal and metabolic changes. Carb Nite only works as a metabolism booster by eating a substantial amount of carbs over the course of an evening. We’re talking mashed potatoes, pasta, custard, cookies, apricots, angel food, eggnog, éclairs, bagels and bread. And don’t forget a source of protein from chicken, beef, pork, eggs, milk, fish or some other, preferably, lean source. This amounts to little more than a typical meal complete with dessert. Both carbs and protein are important for the positive mental effects as for the fat-burning and muscle-sparing boost. Moreover, feel
free to splurge on the carbs without guilt. Remember, your body will no longer be capable of turning carbs into body fat for the evening. It’s exceedingly difficult to store body fat on Carb Nite, so live it up.
Keep in mind it’s Carb Nite, not Carb Meal. Stimulating the metabolic changes responsible for ongoing fat loss requires more than a single meal—even an extremely large one. Six to eight hours of eating carbohydrates creates the hormonal afterglow we’re seeking, but a single carb meal only elevates metabolism for the evening, an effect incapable of accelerating fat loss. Rather than a single meal, try an early supper and a late dinner together with a before-bed snack. Or maybe you’d rather snack before a big meal while delaying the pumpkin pie à la mode for later in the night. You don’t need to eat extremely large amounts of food per sitting—although you can if you choose—simple snacking throughout the evening often achieves the goal. Enjoy the entire, possibly gluttonous, night.
Rule 2: Enjoy a full Carb Nite.
Now that you’re done with Carb Nite, it’s back to 30 grams of carbs a day for the next six or so days. Choosing the day of your next Carb Nite now depends on convenience as much as science. There are only two more rules. Rule three: Never skip Carb Nite. Carb Nite keeps the body in a constant state of accelerated body-fat burning. Skipping a Carb Nite amounts to little more than slowing fat loss and pointless self-torture. The complexity of the human body makes predicting a minimum rate of fat loss impossible. On this, or any plan, expect some weeks to bring greater fat loss than others, especially if relying on a bathroom scale to track progress. The Carb Nite Solution is the most advanced fat loss diet, but periodically a week may pass where the numbers on the scale don’t change—especially when reaching extremely low levels of body fat. But don’t skip Carb Nite under the assumption of accelerating fat loss. Missing a weekly Carb Nite creates an immediate plateau. No matter the goal, avoiding Carb Nite only puts it farther out of reach. Carb Nite is a once-per-week obligation.
Rule 3: Never skip Carb Nite.
Finally, the fourth rule: Never have Carb Nite sooner than the fifth night after your last Carb Nite. Since hormone levels begin slipping by this time, it might seem tempting to give them a kick, but the body needs at least four full days to shed any stored carbs from the last Carb Nite and levels of the carb- to-fat converting enzymes need just as long to fade. So, enjoying carbs again before the fifth night could add body fat while crippling the hormonal spike. Carb Nite is a once-per- week proposition.
Rule 4: Never have Carb Nite sooner than the fifth night after your last one.
Carb Nite, the literal guilt-free, carbohydrate indulgence, solves the problem of falling metabolism and hormones, clearly showing why Carb Nite is the key to the success of this plan. Carb Nite, however, gives so much more. All previous diets fail to prevent a rebound—diet forever or gain all the weight back, and then some. The Carb Nite Solution differs greatly by keeping the body constantly bewildered. The choice of an ultralow-carb diet first confuses the body into perceiving starvation while getting plenty of food. Secondly, after every Carb Nite, fat cells become extremely disoriented: the low levels of insulin together with skyrocketed levels of leptin instruct fat cells to empty out while already being empty. With typical diets, this combination of events rarely, if ever, happens and the hormonal-mixed signals may lead the body to do something drastic: kill fat cells. This is the first diet program naturally creating a hormonal environment proven to kill fat cells in animals. Unlike other diet plans that create more fat cells—specifically low-calorie and low-fat diets—The Carb Nite Solution may destroy them, closing the door on the chance of a rebound. You’ve been battling long enough, isn’t it time to finally win the war?
Be aware: the road to victory has pit stops. With all good things come limits and The Carb Nite Solution is no exception. Because of the power carried by these hormonal changes, the body may eventually adapt and become temporarily resistant to some of the more remarkable effects. In addition, few studies on the ultralow-carb diet span periods greater than six months, and although promising, there are still too few to make accurate, scientific recommendations on extended use. For these two reasons, The Carb Nite Solution is to be cycled— up to six months on with at least a month off before restarting. You’ll whittle away body-fat until reaching your ultimate goal, no matter how slim and trim you desire to become, each time becoming slimmer, happier and healthier than before.
To Count, or Not to Count; That Is the Question
Hopefully, you noticed the advice to abstain from counting calories—many people welcome the suggestion. The age-old practice of counting calories seems to be a veritable rite of passage for those serious about weight loss. But we’re not here to simply lose weight; we’re here to strip fat, and like many other accepted norms, we’re casting aside the ritual of calorie counting. Ignoring the establishment is not done lightly: the idea behind counting calories actually violates the laws of physics.
Keeping an accurate account of daily calories makes sense only if the body gets the same amount of energy from 100 calories of carbohydrates as 100 calories of fat as 100 calories of protein. But it doesn’t. Because food requires energy to process, some of the ingested calories get wasted. Eating 100 calories of fat leaves your body with only 97 calories by the time it’s finished processing; 100 calories of carbs leaves the body with 93 calories to use; 100 calories of protein gives the body only 70 calories. For perspective, two meals, one high in carbs and the other high in protein, could both contain 340 calories according to labels. As far as the body is concerned, the high-carb meal delivers 316 calories, but the high-protein meal only makes 238 calories available.
Even if you want to go through the calculations, making all the necessary adjustments for each nutrient, your arithmetic won’t always add up. Not only do different nutrients provide differing calories from those listed on labels, sometimes the same nutrient can provide differing calorie counts. While in many situations fat only supplies 9 calories per gram, there are times when fat supplies up to 11 calories per gram. Just like a car achieving 18 miles per gallon for in-town driving and 26 miles per gallon for interstate driving, the body runs more efficiently at times and gets more distance out of food. Unfortunately, there’s no practical way of knowing exactly when your body is being more efficient.
The human body is just too adaptive, too efficient and too unpredictable to count calorie usage accurately. It’s extremely naïve to believe that counting numbers on the back of a cereal box is enough to predict how one of the most complex machines in the world is going to respond—although many nutrition and health experts still insist. The total energy intake—normally measured as calories—is important, but no convenient and reliable way of measuring exists. Your best bet is to follow the guidelines set forth in this book while making certain to control hunger. It’s the best anyone can do.
RegisterJr
Legend
Deadlift Singles:
Banded Hip Series
Banded OLY wall squat x1
Barbell Squat 180
Set 1 : 135x10
Set 2 : 135x10
Barbell Deadlift 525
Foam rolling throughout-
Set 1 : 190x5
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 315x5
+Belt
Set 5 : 365x3
Set 6 : 415x3
Set 7 : 460x1
Set 8 : 495x1
Set 9 : 525x1
Set 10 : 500x1
Set 11 : 495x1
Crunches +1m Plank
Bat hangs
Notes:
Awesome pulling today. Back felt great, grip felt strong. 530 is my max and 525 felt cake. I think I may have 550 or more in me.
Forgot to crop my 500 rep. You see me waiting for the commercial to end acting like a tard.
Invalid Link Removed
Banded Hip Series
Banded OLY wall squat x1
Barbell Squat 180
Set 1 : 135x10
Set 2 : 135x10
Barbell Deadlift 525
Foam rolling throughout-
Set 1 : 190x5
Set 2 : 240x5
Set 3 : 285x3
Set 4 : 315x5
+Belt
Set 5 : 365x3
Set 6 : 415x3
Set 7 : 460x1
Set 8 : 495x1
Set 9 : 525x1
Set 10 : 500x1
Set 11 : 495x1
Crunches +1m Plank
Bat hangs
Notes:
Awesome pulling today. Back felt great, grip felt strong. 530 is my max and 525 felt cake. I think I may have 550 or more in me.
Forgot to crop my 500 rep. You see me waiting for the commercial to end acting like a tard.
Invalid Link Removed
RegisterJr
Legend
Thanks guys. No rush on the PR. Maybe two singles at 525 or 530 next time. I think the core work helped.
I also feel great. Deload was much needed.
I'm sitting at 1170 cals for tomorrow with 33 net cho. Most of that is from Greek yogurt and cottage cheese. I'll allow for 40g/day until those are gone and tell myself that I'm heavier than someone running this at sub duece, I should be allowed extra carbs. Gonna be eating some oil, red meat, tuna and oil, and turkey to try and catch my calories up.
Blue cheese FTW.
Front squats tomorrow, likely.
I think I'll do:
Deads
Front squats/back
Bench 1: heavy w/ heavy tricep work
Shoulders, biceps
Squat
Bench 2: speed, shoulder hyper/volume
I do accessory work throughout and it'll include extra back stuff on pressing days. No shortage of work there.
Core every day. Cardio when possible.
A rest day there somewhere. Maybe two split if I need. Deload before every singles week.
RegisterJr
Legend
No. They won't end that low if I have to drink a glass of olive oil.
My wife came home from the store with Greek yogurts and cottage cheeses, quite a bit, because she knows I like them for food prepping. I have to use them up. We don't waste 'round here.
That's just where the calories are at now. I'll add in things tomorrow to up the numbers. Just not many more non-fibrous carbs. It's stuff i had on hand.
RegisterJr
Legend
RegisterJr
Legend
I'll look it up. Thanks man.
herderdude
Well-known member
My carb nite dinner was a pound of 80/20 and 3-5 eggs scrambled up. I ate that probably five nights a week. It was the bomb, but I didn't switch up seasoning very often and I got sick of it.
jswain34
Well-known member
Used to be my breakfast, typically with only 12oz 80/20 though. And Dont forget the cheese. Same here with the seasoning issue, although, "Slap Ya Mama" is pretty good.
Invalid Link Removed
(That's for a 12 pack. They're like $3.50 for one).
RegisterJr
Legend
Thanks guys. I don't know if I could ever get over beef and eggs, considering I've eaten chicken 2-3x/day for a few years. I used to eat eggs daily for breakfast. It's gonna be added back in.
Good news! I logged a couple things wrong and my net carbs are at 21g. So, I have some wiggle room. Gonna have some blue cheese dressing with dinner (1g/serv).
Lunch is currently chicken, kale, peppers, and onion, but I think I'll whip that up with some eggs and make an omelette.
Depending on the seasoning I use my sodium intake looks like it's going to be minuscule, so I may drop 10# the first few days like DMax said.
BeastFitness
Banned
BIG fan of john kiefer. He knows his sh*t. Carb night is tremendous
RegisterJr
Legend
Invalid Link Removed
RegisterJr
Legend
Invalid Link Removed
If I had worked out if need at least 800 more cals.
Day 1 in the books.
If I had worked out if need at least 800 more cals.
Day 1 in the books.
RegisterJr
Legend
Thanks! I can't wait for breakfast. lol
RegisterJr
Legend
Front squat/back/core
Barbell Front Squat 245
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 155x5 (start SS/M-Rows)
Set 4 : 185x3
+Belt
Set 5 : 225x1
Set 6 : 245x1
Crossed arms-
Set 7 : 265x1
Meadows Row 114
Set 1 : 45x10
Set 2 : 70x8
Set 3 : 80x8
Set 4 : 90x8
Set 5 : 90x8
Barbell Romanian Deadlift 346.5
Set 1 : 135x8
Set 2 : 225x8
+Straps
Set 3 : 315x2 +
Set 3 : 315x3
Set 4 : 225x8
^^Bar was rolling, even with straps
Cable Straight Arm Push Down 126
Set 1 : 60x12
Set 2 : 70x12
Set 3 : 80x10
Set 4 : 80x12
Set 5 : 80x12
Set 6 : 80x12
Set 7 : 90x12
Arched-Back Barbell Good Morning 367.5
belt less-
Set 1 : 135x5
Set 2 : 185x8
Set 3 : 225x5
Set 4 : 275x5
Set 5 : 295x5
Set 6 : 315x5 PR (5 RPE?)
Crunches, :30 plank x2 (5sec rest)
Trainer nazi asked if I was affiliated with the gym as I was passing out samples and said "I want nothing to do with this". Just take your damn freebie and move on, or not.
Feel great today. Looking forward to benching tomorrow.
Barbell Front Squat 245
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 155x5 (start SS/M-Rows)
Set 4 : 185x3
+Belt
Set 5 : 225x1
Set 6 : 245x1
Crossed arms-
Set 7 : 265x1
Meadows Row 114
Set 1 : 45x10
Set 2 : 70x8
Set 3 : 80x8
Set 4 : 90x8
Set 5 : 90x8
Barbell Romanian Deadlift 346.5
Set 1 : 135x8
Set 2 : 225x8
+Straps
Set 3 : 315x2 +
Set 3 : 315x3
Set 4 : 225x8
^^Bar was rolling, even with straps
Cable Straight Arm Push Down 126
Set 1 : 60x12
Set 2 : 70x12
Set 3 : 80x10
Set 4 : 80x12
Set 5 : 80x12
Set 6 : 80x12
Set 7 : 90x12
Arched-Back Barbell Good Morning 367.5
belt less-
Set 1 : 135x5
Set 2 : 185x8
Set 3 : 225x5
Set 4 : 275x5
Set 5 : 295x5
Set 6 : 315x5 PR (5 RPE?)
Crunches, :30 plank x2 (5sec rest)
Trainer nazi asked if I was affiliated with the gym as I was passing out samples and said "I want nothing to do with this". Just take your damn freebie and move on, or not.
Feel great today. Looking forward to benching tomorrow.
BigRed1974
Well-known member
Nice work in here as always!
RegisterJr
Legend
Thanks guys!
Invalid Link Removed
Breakfast. A tad bland, but tasty anyhow.
Invalid Link Removed
Breakfast. A tad bland, but tasty anyhow.
tyga tyga
Legend
Muenster is my go to cheese lol
My eggs have no carbs
Btw, I was down 6lbs after two days
today's my fourth day 
???
My squat took a hit (this has to purely leverage related though) my belt wasn't as tight, therefore I couldn't brace against it like I usually do.
Anyhow, keep it up reg. Our carb nites will be relatively close, can't wait to see the amount and variety we plow down lol
My eggs have no carbs
Btw, I was down 6lbs after two days
today's my fourth day 
???My squat took a hit (this has to purely leverage related though) my belt wasn't as tight, therefore I couldn't brace against it like I usually do.
Anyhow, keep it up reg. Our carb nites will be relatively close, can't wait to see the amount and variety we plow down lol
RegisterJr
Legend
Muenster is my go to cheese lol
My eggs have no carbs
Btw, I was down 6lbs after two days
My squat took a hit (this has to purely leverage related though) my belt wasn't as tight, therefore I couldn't brace against it like I usually do.
Anyhow, keep it up reg. Our carb nites will be relatively close, can't wait to see the amount and variety we plow down lol
Yeah, I see eggs vary depending on where you look from 0-.7g. I'm thinking of not counting them because eggs are also listed on most no-carb lists.
Looking forward to it man.
Salsa has sugar, no?
RegisterJr
Legend
Until I use up my Greek yogurt I have limited spare carbs. Damn cup takes up 10g
It's not too shabby, and I'm not hungry at all.
RegisterJr
Legend
Appetite is down. Energy is too. 
hairygrandpa
Legend
Appetite is down. Energy is too.
What are you taking? Could need a good appetite suppressant.
RegisterJr
Legend
It's the low carb diet. I have plenty of Stimz if I need.
hairygrandpa
Legend
Ah, I see. I know that feeling. The gym day after carb day is the best, after that energy and strength declines, at least for me.
I guess we can't have all the goodies like strength, energy and fat loss at the same time.
jimbuick
Legend
You certainly can.
But it's a lot more work to do, and expensive because Kashey don't work for free.
RegisterJr
Legend
Currently I'm at 234 Pro, 26* net carbs, 159 fats.
*I didn't track collards, kale, a small piece of bell pepper, and a bunch of asparagus.
Body weight is mid 230's.
RegisterJr
Legend
Gotcha. I worried about consuming too much protein and causing GNG which will kick me out of ketosis.
I dropped to 0.8g/lb of protein.
Is this something I should concern myself with?
Balthazar
Active member
i would probably be pretty irate at this point if i had to cut out carbs lol. it's easy to see your level of discipline just by your workout schedule alone, without even considering the work put in as well, so I would imagine you'll be successful towards whatever you have in mind!
RegisterJr
Legend
If I stick with it I have no doubt. This is the most serious I've been about cutting since my eye surgery (2 years ago) that threw me off track.
Thanks man!
tyga tyga
Legend
Honestly, yes. We're probably in the same boat worrying about strength loss and muscle retention/preservation.
But, carb nite is only effective if you're in ketosis the other 9 (or 6) days before the load.
*EDIT* ~ let me reword the above. Carb nite is most effective and optimal when your in ketosis the other days. You'll probably still benefit from being ultra low carbs then loading one day (semi- carb cycle)
RegisterJr
Legend
How do I know if my protein is above that threshold and where that threshold Is?
Edit: Meaning, can you feel your aren't in ketosis (even me, as a first timer) or do you just stay under X%?
RegisterJr
Legend
SUPER D MOB
BANDED SCAP RETRACTIONS 3x15
Straight Arm Lat Pulldown 120
Set 1 : 90x10
Set 2 : 70x10
Set 3 : 70x10
Foam roll lower back-
Barbell Bench Press 285.83
Set 1 : 100x10
Paused-
Set 2 : 125x10
Set 3 : 150x5
Set 4 : 195x5
Set 5 : 220x3
Set 6 : 245x5 (1+, TnG)
EMOM Paused/
Set 7 : 225x3
Set 8 : 225x3
Set 9 : 225x3
Dumbbell Bench Press 108
1min rests-
Set 1 : 60x6
Set 2 : 70x6
Set 3 : 80x6
Set 4 : 90x6
Set 5 : 80x6
Set 6 : 70x6
Leverage Incline Chest Press 108
SUPERSET W/ Dips, 30s rests
Set 1 : 45x5
Set 2 : 70x5
Set 3 : 80x5
Set 4 : 90x5
DROPSET-
Set 5 : 90x6
Set 6 : 80x4
Set 7 : 70x1
Weighted Tricep Dips 312
Set 1 : BWx10
Set 2 : BWx10
Set 3 : Bandedx15
Set 4 : Bandedx12
I feel great, but energy and strength went to **** fast. Originally I was going to do multiple singles but I didn't know how many sets I'd be able to unrack myself.
Left my damn aminos at home.
BANDED SCAP RETRACTIONS 3x15
Straight Arm Lat Pulldown 120
Set 1 : 90x10
Set 2 : 70x10
Set 3 : 70x10
Foam roll lower back-
Barbell Bench Press 285.83
Set 1 : 100x10
Paused-
Set 2 : 125x10
Set 3 : 150x5
Set 4 : 195x5
Set 5 : 220x3
Set 6 : 245x5 (1+, TnG)
EMOM Paused/
Set 7 : 225x3
Set 8 : 225x3
Set 9 : 225x3
Dumbbell Bench Press 108
1min rests-
Set 1 : 60x6
Set 2 : 70x6
Set 3 : 80x6
Set 4 : 90x6
Set 5 : 80x6
Set 6 : 70x6
Leverage Incline Chest Press 108
SUPERSET W/ Dips, 30s rests
Set 1 : 45x5
Set 2 : 70x5
Set 3 : 80x5
Set 4 : 90x5
DROPSET-
Set 5 : 90x6
Set 6 : 80x4
Set 7 : 70x1
Weighted Tricep Dips 312
Set 1 : BWx10
Set 2 : BWx10
Set 3 : Bandedx15
Set 4 : Bandedx12
I feel great, but energy and strength went to **** fast. Originally I was going to do multiple singles but I didn't know how many sets I'd be able to unrack myself.
Left my damn aminos at home.