KLEEN LIVING - A log about Life, Training, and Nutrition.

[MrKleen73]

You’ve shed the extra pizza bloat weight from your last hurrah and now worked off the glycogen stores - this is where the diet progress will really begin to shine. Your body is in the fat-burning groove, you are doing all the right things, and the reload this weekend will reset things some for next week.

Until you know how you respond, most will recommend just one high day, or even just a single cheat meal (making it high). But if you have carbs for both days, like I do on the metabolic diet approach since it’s cyclic keto, the second day should just be moderate cals. On a low fat carb cycling plan, the high day is usually followed by a low day, but with cyclic keto you need to sandwich carb days together. DiPasquale would tell you though, as soon as you start to spill/smooth over, go right back to your keto diet. Don’t do the whole 2 days, if you even go into 2 days.

I have been using 2 full days, Saturday always very high carb and Sunday moderate, but I’m no longer losing weight at this size and hormone combo. Which is good in the sense that I don’t feel like I’m in a deficit anymore, but I have been keeping that second carb day to help hold performance & recovery off blast (and family events since I’m not in prep). As your goals are ultimately aesthetic, you should really pay attention to the mirror - you will lose better if you don’t overdo the weekend, and your performance has been so hamstrung that you could be at a terrible deficit yet still potentially improve anything if your body just lets you progress (like these pull-ups). They were not progressed based on fuel, but rather just getting to train the movement at all.

Yeah, I was sitting around 218 before the pizza, and I am hoping I dropped about 3-4lbs of real fat loss in the last 11 days.

I was just about to PM you to talk about this, trying to figure out how many carbs to do. My initial thoughts were somewhere around 500-600g carbs Saturday, and maybe 200-300 on Saturday, but I was also thinking I don't want to look like a water buffalo at the end of the weekend either. So I am right there with you on the stopping if I spill over.

When I ran UD2.0 which is similar the amount of carbs it prescribed was unreal, and I was always spilled over by the weekend. I think it had me doing like 1000g on Saturday or something wild and around 600 on Sunday, so I was a water buffalo every Monday for a while on that run. I did recomp effectively, but I only looked good maybe 3 days a week the others were either spilled over right after, or flat as a pancake right before the refeed. I definitely don't want a repeat of that, plus I was on Super-DMZ or whatever it was that has 10mg superdrol and 10mg DMZ per dose twice a day.... I only made it 3 weeks on that cycle and had to cut it from a screwed gut, horrible pumps, and urine getting darker than it ever should be. That was intense!!!!

 

[Hyde]

Yeah, I was sitting around 218 before the pizza, and I am hoping I dropped about 3-4lbs of real fat loss in the last 11 days.

I was just about to PM you to talk about this, trying to figure out how many carbs to do. My initial thoughts were somewhere around 500-600g carbs Saturday, and maybe 200-300 on Saturday, but I was also thinking I don't want to look like a water buffalo at the end of the weekend either. So I am right there with you on the stopping if I spill over.

When I ran UD2.0 which is similar the amount of carbs it prescribed was unreal, and I was always spilled over by the weekend. I think it had me doing like 1000g on Saturday or something wild and around 600 on Sunday, so I was a water buffalo every Monday for a while on that run. I did recomp effectively, but I only looked good maybe 3 days a week the others were either spilled over right after, or flat as a pancake right before the refeed. I definitely don't want a repeat of that, plus I was on Super-DMZ or whatever it was that has 10mg superdrol and 10mg DMZ per dose twice a day.... I only made it 3 weeks on that cycle and had to cut it from a screwed gut, horrible pumps, and urine getting darker than it ever should be. That was intense!!!!

The TLDR is, I’d do 4-600 Saturday initially, and if you eat carbs on Sunday at all, maybe half of that.

Eating the way I do, I basically always look decent and very full Sunday morning and always spilled by that afternoon. I am not looking ideal until Wednesday IMO. I do not care about optimal definition; I need to have strong performance still Tuesday and Wednesday. And my whole setup favors my Sunday squat; in an ideal world you train right before beginning the carb up. Not an off day like I do.

For fat loss, Dave Palumbo recommends a beginner start with around one day with 400 carbs. Jamie Lewis agreed with his Apex Predator diet, as a starting point. Dr. Dipasquale says he himself only used one day of hi carbs usually, unless he didn’t do hi days & just slowly carbed up over the weekend, and when John Welbourn said he was using the Anabolic Diet to stay in shape during his NFL time he could only do one carb day - this was a man incline benching 500lbs and playing pro football! Shelby Starnes recommends a couple meals of 0.75g carbs per lb of BW, and adjust from there. Skip Hill basically recommends start with 1-2 meals as well and see how you take it. He is not doing keto though, and Shelby only sometimes, so I would lean on the high side of carb recommendations since it’s all the glycogen you get for the week.

So that would be ~150 or so grams of carbs per meal, and see how you respond. 3 meals around that would get you to 450g, and 4 would be 600. From a lifestyle perspective, doing 300-450 on Saturday and 200 on Sunday is more useful, but maybe not as ideal for diet adherence. Sometimes it’s easier to just get right back on the horse.

I will say, keep the fats down. You can have them, it doesn’t need to be trace the way an insulin-using bodybuilder would on a 1,000g+ hi day of bagels, cereal and juice in a carb rotation plan. But total calories still matter, so track those as well. If you go over 4k on the high day, you will probably slow your progress. I actually found tracking my saturated fats and keeping them to 20g inherently helps manage the calorie ceiling. Don’t worry about protein on the high day, but get at least ~30g every meal.

 

[akboom87]

Yeah, one of my current rules is if I can't do what is planned I find something I can do, and do that. So at least I am trying to move forward. I went outside for my walk to get some vitamin D.

Man it is too dang hot for November... 91 degrees and sunny enough to bake you.

On another note my daughter just got an over $4000 quote to fix some stuff on her car. I was just pricing some of it out and boy they are trying to screw her over on the labor... One item is bout 140 and maybe an hour of labor and they want $708 another item is like 150-400 depending on OEM or aftermarket, and the internet says it is 4-5 hours of labor, but they will charg 5-6 to cover for time on rusted bolts and how tight the engine bay is. They want 2600 for that... I don't know that I want to get involved with pulling off her turbos and everything but I bet my guy will do it for about a grand. Either way, more money out of my pocket because she doesn't have it obviously. So trying to figure out how to handle this one. I do have some money saved up but it is for repairing my ride, and that is going to be put off a little longer now.

Unfortunately I’ve seen this a lot lately. One of the guys at work bought his daughter a car for her first one. Had a few issues nothing crazy. Took it in to have it looked at it was dripping antifreeze, they came back with a list and tally was 8grand. He bought the car for 1500.

Another co worker just bought a 2024 gmc 2500 diesel for his hunting trips to Canada. It has 32,000 miles they have replaced all the injectors twice! He’s like thank god it’s all warranty and he will be trading it in 1 month before warranty expires.

 

[MrKleen73]

The TLDR is, I’d do 4-600 Saturday initially, and if you eat carbs on Sunday at all, maybe half of that.

Eating the way I do, I basically always look decent and very full Sunday morning and always spilled by that afternoon. I am not looking ideal until Wednesday IMO. I do not care about optimal definition; I need to have strong performance still Tuesday and Wednesday. And my whole setup favors my Sunday squat; in an ideal world you train right before beginning the carb up. Not an off day like I do.

For fat loss, Dave Palumbo recommends a beginner start with around one day with 400 carbs. Jamie Lewis agreed with his Apex Predator diet, as a starting point. Dr. Dipasquale says he himself only used one day of hi carbs usually, unless he didn’t do hi days & just slowly carbed up over the weekend, and when John Welbourn said he was using the Anabolic Diet to stay in shape during his NFL time he could only do one carb day - this was a man incline benching 500lbs and playing pro football! Shelby Starnes recommends a couple meals of 0.75g carbs per lb of BW, and adjust from there. Skip Hill basically recommends start with 1-2 meals as well and see how you take it. He is not doing keto though, and Shelby only sometimes, so I would lean on the high side of carb recommendations since it’s all the glycogen you get for the week.

So that would be ~150 or so grams of carbs per meal, and see how you respond. 3 meals around that would get you to 450g, and 4 would be 600. From a lifestyle perspective, doing 300-450 on Saturday and 200 on Sunday is more useful, but maybe not as ideal for diet adherence. Sometimes it’s easier to just get right back on the horse.

I will say, keep the fats down. You can have them, it doesn’t need to be trace the way an insulin-using bodybuilder would on a 1,000g+ hi day of bagels, cereal and juice in a carb rotation plan. But total calories still matter, so track those as well. If you go over 4k on the high day, you will probably slow your progress. I actually found tracking my saturated fats and keeping them to 20g inherently helps manage the calorie ceiling. Don’t worry about protein on the high day, but get at least ~30g every meal.

Okay, sounds good, and right around where I was thinking, I had 400-600 in my head but was leaning toward 500-600 from Carbnite days probably better to start a little more cautiously since this does have the 2nd day to top off the load.

I was going back and forth between doing my Saturday session in the morning without carbs, and then using the glut4 to assist insulin on the first big carb meal, or having 1 good carb meal before training to fuel up. and then being able to train a little harder. I also planned to train both days this weekend. I am a little conflicted here, part of me thinks for pure fat loss and adherence to the diet I train then add carbs. The other part that jst wants to train with some real gas in the tank want's glycogen in the muscles for these 2 sessions just for fun. I really doubt there would be a huge difference in the outcome either way. I know right now I am ridiculously insulin sensitive. So I have no questions I will soak up carbs either way, then Once I train Glut4 will be in effect in those muscles anyway so the next carb meal will go in easier. So while I think there probably is a benefit to the training first, I am not convinced it would be that much of a difference compared to having a carb meal for breakfast then training later then having another big carb meal while glut4 was activated. Obviously as seen in your scenario you don't have to train that day for the diet to be very effective.

Unfortunately I’ve seen this a lot lately. One of the guys at work bought his daughter a car for her first one. Had a few issues nothing crazy. Took it in to have it looked at it was dripping antifreeze, they came back with a list and tally was 8grand. He bought the car for 1500.

Another co worker just bought a 2024 gmc 2500 diesel for his hunting trips to Canada. It has 32,000 miles they have replaced all the injectors twice! He’s like thank god it’s all warranty and he will be trading it in 1 month before warranty expires.

Yeah, it is crazy, but we ended up being lucky, one of Sage's good friends Dad is a mechanic for a dealership and she asked him to help her because she is in a bind here. According to her friend, his love language is acts of service, and he really likes Sage so he offered to do the work for free if we got the parts!!! So I am ordering the parts today. I told Sage even though he said no need for money he is getting a $500 tip if he does 2000 worth of work on her car. I don't want to take advantage of the man's kindness. So I am a lot less salty about that $800 for the diagnosis which was absolutely ridiculous!!!

Leg Press Day

Warm Up - General movement, hops, skips, toe touches
Single Leg Hip Thrust
Body Weight ATG Squats - 3 sets of 20

Powertec Pendulum Leg Press = 6 work sets @near failure - This leg press is so hard and such an interesting tension profile. Typically leg press doesn't seem that effective for hamstrings, or glutes. But the size of it, and the length of the lever arm for the weight sets in in such a way that in the bottom there is more knee flexion than you will ever see on a leg extension, and it takes a lot of both quad and glute to get out of the bottom. Then with the arch of the weight moving up it also really pushes the hamstrings and glutes, more specifically the glute/ham tie-in. At the top lock out is odd because it still has tension, the angle it is at has both the quads and glute ham tie-in are flexed and trembling as I try to hold it up to put the safety lock pin in it. One of these days I will have to record a set so you can see how folded up my legs are at the bottom, and the odd angle at the top where it pushes down like that.

In other news, I hit a new low for ths year, I woke up at 208.6 this morning. There's that expected drop I was looking for. Now we are officialy down a little over 10lbs from my pre pizza night weight of 218.8. I don't look as good as I would hope at this weight, but I am also flat and depleted. When I hit this weight while having a reasonable level of carbs in me I will have a more realistic idea of what I will look like and how much more weight I have to lose than I originally thought. That being said my circumference has gone down noticeably.

 

[akboom87]

Yeah that is awesome he is willing to do that and I agree a nice tip will be appreciated I’m sure!

Nice drop looks like it’s all coming together!

 

[MrKleen73]

Yeah, it is really nice when you get a break like this. I defintely want to show our gratitude.