|
Post by mrky03 on Mar 14, 2007 16:37:28 GMT -5
Question for all: I drink a LOT of SF Kool-Aid (has Splenda in it), and use Splenda on my oatmeal, etc. Do you think the Splenda may be causing my carb cravings, or manipulating my insulin, or anything like that? In retrospect, that is one thing I have not changed in the past few years...the use of Splenda. On an aside, all other sugar substitutes give me a severe migraine (nutra-sweet, etc.) Thoughts? Shouldn't be a problem Frank. If anything it helps keep your sanity on such a strict regimen. Are you using EFA's?
|
|
|
Post by Hoopie on Mar 14, 2007 22:42:30 GMT -5
Question for all: I drink a LOT of SF Kool-Aid (has Splenda in it), and use Splenda on my oatmeal, etc. Do you think the Splenda may be causing my carb cravings, or manipulating my insulin, or anything like that? In retrospect, that is one thing I have not changed in the past few years...the use of Splenda. On an aside, all other sugar substitutes give me a severe migraine (nutra-sweet, etc.) Thoughts? I wouldnt think so, i use splenda like it is going out of style. I notice i dont have the cravings when i keep my fats up on my zero days and days and days. Oh sorry having a hypocarbic momment...LOL...
|
|
|
Post by mrbeefy on Mar 15, 2007 5:53:48 GMT -5
Thanks Hoops!
Got your call! LOL! Nice Surprise!
Did the morning cardio thing.....VPX Protein for Meal #1 Delts/Hams today..........
Considering shaking this thing up and changing up the workout and diet.....read the CKD post here in the nutrition section. I've never tried it, and it looks interesting....so...perhaps?
Any thoughts?
I'll try to give you a call later!
Frank
|
|
|
Post by mrbeefy on Mar 16, 2007 6:39:24 GMT -5
Delts~Hams March 15, 2007 Lateral Raise: 4 x 12-15 (very strict-45 second rest periods) @ 35 Bent-Over Laterals: Same as above (laterals) @ 45 Giant-Set-(15 pound dumbells only, to failure on every exercise-two sets only,no rest between exercises) [DB Front Raise [DB Upright Row [DB Laterals [DB Bent-Over Laterals [DB Upright Row [DB Press This was torturous, trust me!! But today, my delts feel GREAT! Lying Leg Curls,SS with Seated Leg Curls: 120/90 4 x 10 each exercise,no rest between exercises. #################################### OK Everyone......we're going to make tha change...and see what happens. My next post will note my weight, BF%, etc., and the new CKD Diet and workout I'm going to try............ Here we go
|
|
|
Post by mrbeefy on Mar 18, 2007 19:39:46 GMT -5
Ok Everybody.....Starting the New CKD (Cyclic Ketogenic Diet) and Suggested Workout. Here is how I will START Tomorrow, and will adjust as the week(s) go on. Feel free to comment away! Frank’s CKD Diet ~ March 17, 2007 Diet Requirements Monday to Friday CALCULATIONS Body Weight = 164 lbs. 164 lbs x 16% = 26.24 164-26.24 = 137.76 = Lean Muscle Mass 164x15 = 2460 Maintenance Calories 2460-500=1960 Begin Fat Loss Protein Calories=552 1960-552=1438 Calories per Day Total Protein per Day = 138 grams (Remains Constant) Fat per Day = 159 grams ************************************************ Monday to Friday Meals = Protein 138 g / Fats 159 g per day Or Protein 27.6 g per meal / Fat 39.75 g per meal * Meal # 1 3 egg whites/2 whole eggs 2 Turkey Sausage 7 pcs snack cheese/1 Tbs Oil Meal # 2 1 Cn Tuna, 2 C Salad 1 Tbs Oil Meal # 34 oz Tilapia 7 pcs Snack Cheese Meal # 4 After WO Meal Protein ONLY* / 2 Tbs Heavy Cream / 12 Almonds Meal # 5 1 Tbs Oil 4 oz Chicken Tendors 1 pc Celery ************************************************* Weekend Carb Load Calculations 138/2.2=63 Kilos 63 k x 10 = 630 Carbs 2 hours before Workout = eat 2-3 pieces of fruit 100 g carbs liquid easily digestible carbs + 50 g Protein Right after last Workout on Friday Few hours later spread 530 g carbs along with 138 g Protein during the rest of the compensation period. ************************************************** Friday Night Meal = Protein 23 g / Carbs 88.33 g Meal = 8 ozs Chicken Tendors/ 2 Potatoes 1 Cliff Bar / Protein shake w/ frozen banana Saturday = Protein 23 g per meal / Carbs 88.33 g per meal Meal # 1 7 egg whites/1 C Oats Meal # 2 4 ozs Quinoa ½ C Marinara Meal # 3 Taco Bell Bean Burrito Meal # 4 1 Cup Brown Rice/Minced onions Meal # ½ c Mac & Cheese *************************************************** Franks CKD Workout March 17, 2007 High Intensity WO 60 sec rest bet sets/90 sec rest bet each exercise AM Cardio 20-30 minutes / PM Cardio as needed 30 minutes Monday = Back / Chest / ABS Bench 3x6-10 T-Bar Row 3x6-10 Incline Bench 3x6-10 Lat Pulldown Front 3x6-10 Dips or Decline Bench 3x6-10 Shrugs 3x6-10 Flys 2x10-12 Rev Flys 2x10-12 Stiff-Leg Deads 3x10-12 Rope AB Crunch 3x10-15 Rev Crunch 3x10-20 Tuesday = Shoulders / Arms Behind Neck Shoulder Press 3x8-10 Military Press 3x8-10 Preacher Curls 3x8-10 SkullCrushers 3x8-10 Shoulder Raises 2x8-10 Hammers 3x8-10 V-Bar Press Down 3x8-10 Forearm Curls 2x8-10 Rev Forearm Curls 2x8-10 Wednesday = Rest or Cardio Thursday = Legs Squat or Leg Press 4x6-10 Lying Leg Curl 4x6-10 Seated Calf Raise 4 x 6-10 Leg Extension 4x10-12 Seated Leg Curl 4x10-12 Friday = Final Workout Bench 2x8-10 T-Bar Row 2x6-10 Incline Bench 2x6-10 Lat pull down front 2x6-10 Behind Neck Shoulder Press 1x8-10 Military Press 1x8-10 Curls Choice 2x8-10 Tricep Choice 2x8-10 Stiff Leg Deads 1x8-10 Ab Crunch 2x10-20 Rev Crunch 2x10-20 This seems like a lot of volume PLUS I have to fit in Cardio too. Like I Said..."A work in progress". I'll adjust as I go. Wish me luck
|
|
|
Post by mrbeefy on Mar 18, 2007 19:42:31 GMT -5
Hoops!
Great talkin' to you today!
Keep in touch buddy........let's "Get er Done!"
Frank
|
|
|
Post by RUBICON19 on Mar 18, 2007 21:34:42 GMT -5
I see that you are taking a Body Opus approach.
|
|
|
Post by Hoopie on Mar 18, 2007 21:58:17 GMT -5
Hoops! Great talkin' to you today! Keep in touch buddy........let's "Get er Done!" Frank Like wise my friend!! Wish you the best of luck with the new diet approach.
|
|
|
Post by beckie on Mar 19, 2007 1:33:15 GMT -5
I'm glad I'm not in your shoes Frank! I wouldn't be able to get out of bed with that kind of diet. The training looks good
|
|
|
Post by mrbeefy on Mar 19, 2007 3:22:46 GMT -5
March 19, 2007 ~ 4:00 am
Rubes, Hoops, Beck!
Thanks for checking in on me guys! Yup, it's gonna get ugly the next couple of weeks, but you know what they say, " In order to acheive the impossible, you have to be willing to do some pretty extreme things!" So...heere we go!
3:30 AM Cardio (morning Hoops!) 20 min HIIT. Slight pain in lower left side today. Think it's a touch of diverticulitis. Use some Nutrigenisis last night (psyllium), and probably didn't drink enoug water...but I'll get over it.
Now...........time to Rock~n~Roll! ;D
mrbeefy
|
|
|
Post by Sal Paradise on Mar 19, 2007 13:22:25 GMT -5
I'm not sure on the diet part Frank - I do think it's worth a try. Heck we never know what is going to work until we try it. BUT - I have roughly 100 pounds on you and I can't even consume this high amount of fat cals!! And I follow a higher fat/protein diet during thr week with the carb up on the weekend as we have discussed before. This just looks like plain TOO much fat cals. I don't know - we are all so different I think - what have you got to lose except unwanted fat! RIGHT?!?!?!
Personally, I like Tim's diet plan laid out in post #313 a little better than all the fat but try it, it may work very well for you. I don't know anything about the Body Opus approach so if this has worked with sucess for some it may work for you.
My diet is far different with much less fat and a bit more protein but we already talked about that.
Give it hell and let us know how it works!!!!
Sal
|
|
|
Post by mrbeefy on Mar 19, 2007 13:43:01 GMT -5
Thanks Sal!!!
The fat cals, just like everything else, was based from the sample and instructions given at the web site and the reference on this site. Unless, I made a math error (VERY possible, as I HATE math (sorry Rich!) ) those are the basic numbers. Today is only day one, and I know I'll have to make some adjustments as I go.
Today was ok as day one...but was tough. Around 11;30 ish, I got a little shaky, but went outside for a walk, and I was ok. Did pass the "Snack foods" in our break room at work. They looked VERY tempting...but I did NOT cheat ;D! I think what stopped me is that I'm looking forward to testing with a keto stick tonight to see where I stand with ketosis, and I know cheating will thow that all out of whack, let alone kill the diet too! PLus..I was 162 on the scale this morning and I want that number to slowly go down...NOT up!
Well....off to training. Now THIS should be interesting! New Wo, no carbs, minimal time, maximum intensity!
hmmmm...sounds like bodybuilding, don't it?!?!? ;D
|
|
|
Post by RUBICON19 on Mar 19, 2007 13:45:50 GMT -5
The energy will come around in two weeks.
|
|
|
Post by Tim Wescott on Mar 19, 2007 14:04:27 GMT -5
Not much to say Frank as I`m unfamiliar with trying this approach,but I have to agree with Jeremy(Sal),lots of fat and the carb up days are like a friggin` smorgasbiord! Better people to ask would be Keith,Randy,and Eric Brugh (EBA84).......they have all used this diet and swear by it.
|
|
|
Post by RUBICON19 on Mar 19, 2007 14:07:08 GMT -5
I start my diet at about 135 grams of fat per day.. I cant do the huge carb ups though. Too much for me. Although I do cheat like nobodies buisness on Sunday nights, so maybe I can handle more than I think.
Dont get blown away by this diet. It takes a bit to get used to and tweak
|
|
|
Post by mrbeefy on Mar 19, 2007 18:01:39 GMT -5
Monday March 19, 2007 Day One CKD & WO
WEll...made it through day ONE! AMEN!
Was a little shaky around 11:30 am, but got through it with a walk outside.
Workout started out ok, although I didn't think i was going to have the energy to get through it! Felt pretty good. A little weak, but not too bad. Heres how today went down!
3:30 am 30 min cardio - Morning weight = 162 lbs BF measured at 4:00 pm at gym = 15.4 %.
Monday = Back / Chest / ABS Bench 3x6-10 175 lbs T-Bar Row 3x6-10 120 lbs Incline Bench 3x6-10 135 lbs Lat Pulldown Front 3x6-10 120 lbs Dips or Decline Bench 3x6-10 BW Shrugs 3x6-10 90 lbs Flys 2x10-12 60 lbs Rev Flys 2x10-12 75 lbs Stiff-Leg Deads 3x10-12 150 lbs Rope AB Crunch 3x10-15 140 lbs Rev Crunch 3x10-20 BW
PM Cardio 30 min Didn't feel too bad. Had more energy than I thought I would. SLight pain in left lower interstine. Possible minor dicerticulitis flair up due to the bulking food. Still a little uncomfortable. Took two pro biotics.
Meal # 1 3 egg whites/2 whole eggs 2 Turkey Sausage 7 pcs snack cheese/1 Tbs Oil Meal # 2 1 Cn Tuna, 2 C Salad 1 Tbs Oil Meal # 34 oz Tilapia 7 pcs Snack Cheese Meal # 4 After WO Meal Protein ONLY* / 2 Tbs Heavy Cream / 12 Almonds Meal # 5 1 Tbs Oil 4 oz Chicken Tendors / 2 c lettuce
Now..for a good nights sleep, and onto day two. Nite-Nite ;D
|
|
|
Post by mrky03 on Mar 19, 2007 18:14:06 GMT -5
I'll be following your progress, Frank. I'm really curious how well this diet approach works! Really though its the way the old school guys did it.
|
|
|
Post by Hoopie on Mar 20, 2007 3:52:56 GMT -5
Great start Frank! Rip it up time buddy!
|
|
|
Post by masterschamp on Mar 20, 2007 9:31:01 GMT -5
Just hang in there, Frank...in 3 weeks you'll be totally adjusted to it.
Keith
|
|
|
Post by mrbeefy on Mar 20, 2007 9:43:30 GMT -5
March 20, 2007 Started having a bit of a flare up from my diverticulitis last night. Lot of pain. DID DO my am cardio today, but stayed home to rest in bed. Keeping to diet.
We'll see how the day progresses.
|
|