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Post by mrbeefy on May 24, 2010 3:11:01 GMT -5
I know Dave Palumbo...great guy. His diet and training does work....however, you are talking about a whole different level and "type" of training there.
Gotta stay on track... NO MORE beer and cakes! LOL!
I would not do the zero carb day....yet. Try your low/high days perhaps as 3 low one high and repeat. See where that takes you. A lot of people like dextrose after/before training. Be careful of any kind of sugars late at night IMO. Also that looks likke a LOT of peanut butter. Start with a tablespoon full in your protein drink for starters. Make sure it's natural peanut butter too...makes a difference.
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Post by grimreaper on May 24, 2010 3:57:38 GMT -5
Ok frank will try the high/ low days and see how it goes;) The p.butter is all natty no added sugar or salt and i thought 25g was a tablespoon???
I work a three shift rota so so training at diff times I.E days train at 4:00pm post w/o shake inc dextrose at 5:00pm Afters train at 10:00am post w/o shake as above 11:00am Nights train same time as days. So hopefully shouldn't be too bad with the sugars, what do you think mate cheers kev.
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Post by mrbeefy on May 24, 2010 6:57:54 GMT -5
Looks ok. Shift work is tough. Been there...done that!
I would try not to do sugars (ie: dextrose) before going to sleep, no matter what time that may be for you. Better to have some casein protein or cottage cheese before sleep...slow digesting an keeps you anabolic vs catabolic.
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Post by grimreaper on May 25, 2010 8:58:41 GMT -5
Frank, was wondering mate, On non training days would it be better to drop the maltodextrin (sorry thought it was dextrose powder) to drop carbs OR leave it in and keep to around the 100g carb's mark for low days??. cheers kev.
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Post by mrbeefy on May 25, 2010 18:51:33 GMT -5
IMO I would drop it on non training days. If it's not required on those days...leave it out. Remember the basics about calories in--calories out. IF you drive a sports car, you need high test fuel for best performance right? You wouldn't put crap cheap fuel in your high speed sports car.
Why put anything not needed in your new high speed physique?
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Post by grimreaper on May 25, 2010 21:35:47 GMT -5
Ok how about veg, Can I eat as much veg as I want, and eat such things as broccoli,carrots,cauliflower,green beans sweet corn and cabbage?? On keto I could only eat dark green stuff no carrots peppers or onions.
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Post by mrbeefy on May 26, 2010 10:44:08 GMT -5
Green Veggies are good. Careful with amounts. Carrots have some sugars. Some, like broccoli, cabbage and cauliflower may cause bloating if eaten in excess. Try to keep starchy type carbs in the AM and switch over to veggies later in the day.
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Post by grimreaper on Jun 6, 2010 10:40:23 GMT -5
Hi frank, Well i have been on the diet now for a few weeks but haven't lost much weight due to a birthday party and also figured out i was not using the diet laid out below as i was supposed to be. I was accidentally having 25g more rice a day then i should have, but not to worry i have it all in hand now lol. Although i do look leaner in the mirror i still have a long way to go, im also trying to get my body fat done at the gym but the guy lost his paperwork to his callipers at the moment but he's guessing im around 20-25%. Anyway here is a typical low days food and remember i have 3 low days then 1 high, just add an extra 25g of oats and rice for that. Attachments:
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Post by mrbeefy on Jun 7, 2010 11:15:02 GMT -5
First of all...good for you to keep hitting it. Consistancy is key in this game. That's the good news. Now... First: "Haven't lost much weight due to a birthday party". BAD excuse. And it is just that...an excuse. If you want to make changes, you have to have the fortitude to keep to your plan....birthday party or not. First it was "beer and cakes", now a birthday party.....How bad do you want this? Then: I question the source for a lot of your numbers. This is what the USDA shows for one egg: Egg, whole, cooked, hard-boiled New Search Refuse: 12% (Shell) NDB No: 01129 (Nutrient values and weights are for edible portion) Nutrient Units 1.00 X 1 large ------- 50g Proximates Water g 37.31 Energy kcal 78 Energy kJ 324 Protein g 6.29 Total lipid (fat) g 5.30 Ash g 0.54 Carbohydrate, by difference g 0.56 Fiber, total dietary g 0.0 Sugars, total g 0.56 Minerals Calcium, Ca mg 25 Iron, Fe mg 0.59 Magnesium, Mg mg 5 Phosphorus, P mg 86 Potassium, K mg 63 Sodium, Na mg 62 Zinc, Zn mg 0.53 Copper, Cu mg 0.007 Manganese, Mn mg 0.013 Fluoride, F mcg 2.4 Selenium, Se mcg 15.4 The numbers you reflected are different. EVERY calorie can make a difference. Speaking of a difference: "A guy lost his paperwork on the calipers and he's guessing you're between 20-25% BF"? More excuses...and guessing doesn't cut-it. You cannot guess. Using the mirror is a great idea, because it won't lie. Continue to do that. AND: Drop the peanut butter, especially at the numbers you're showing. You are possibly taking in too much fat already. Cannot lose fat if you keep taking it in. This we can address later about good fats vs bad fats. Kick up the cardio a bit, track your calories carefully, don't cheat on your diet (no excuses), and as long as your burning more than you consume, you will lose weight. We can tweak the small stuff as we go. Carry on. Sorry if this comes off "harsh"...but ya gotta keep to your plan if you really want this. Otherwise.....keep your shirt on, go to some aerobic classes, and invest in spandex (LOL!) j/k
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Post by grimreaper on Jun 7, 2010 13:30:50 GMT -5
Not harsh at all mate, prob needed it lol How about then, Drop the p.butter, Evoo and drop the egg yolks that brings everything down to (with the amended egg count) CAL'S 1,209 FAT'S 9.4 CARB'S 42.5 PRO 243.8 Oh yeah and i have been doing 15 min on X-trainer 4 times a week
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Post by mrbeefy on Jun 7, 2010 18:55:10 GMT -5
Better. Kick the cardio up to 20 Min of HIIT. Walk a minute...kick it up and run 30 seconds.....walk...run...repeat for 20 min.
Keep at this for two weeks...no cheatin on the diet, no diverging from diet or training and see how it goes.
BE strict! Be a Warrior!
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Post by grimreaper on Jun 23, 2010 14:50:18 GMT -5
Hi frank, just a progress report mate, weight is down from 84kg to 81.5 today:) however I had to drop the maltodextrin as nothing was moving and I upped the treadmill from 20min you said to, 2 mile and takes me about 1/2 hour to complete and burned 230 kcal. Diet is good with NO beer etc etc. On the subject of diet, what types of salad stuff can I have appart from lettuce, cuecumber?? Can I eat onion, sweetcorn, peas, tomato's? Also sometimes I sub brown rice for couscous as well. Kev.
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Post by changebad on Oct 21, 2010 19:26:49 GMT -5
Hey Tim,
On your carb cycling plan for fat loss, do you incorporate refeed? or do you consider your 200gm carb day your re-feed ?
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