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StewPidasso87
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Whats up guys and gals,
I was just wondering if someone could help me critique this plan I have devised over the last couple of weeks. I just recently read Lyle McDonalds Book call The Ketogenic Diet and conjured up this little scheme.
I am a 26 yr old male
185lbs
5'7"
Been lifting on and off for 10 years.
anywhere between 15%-18%BF
I have a family and dont want to be at the gym every night after work away from them so I have bought lots of gym equipment that allow me to still workout at home. (ie dumbbells, bench, e-z bar, pull-up bar, etc.) I have done Beach Bodys "Body Beast" program a few times and enjoy doing the workouts. Now I am at the point where I would really like to mix it up a bit with the videos with a different diet approach. My diet is this ( on my low-carb days ) ;
Breakfast Calories Carbs Fat Protein Fiber
Egg- Naturegg - Omega 3 Large White Egg, 4 egg (53 g) 280 4 20 24 0
Pc Blue Menu - Fat Free - Egg Whites, 1/2 cup 60 0 0 14 0
340 4 20 38 0
Snack
Goliath Labs Isolate Protein - Wonca Chocolate - Whey Isolate, 1 scoop (28g) 117 1 2 24 0
Nuts - Almonds, 0.25 cup, whole 207 7 18 8 4
324 8 20 32 4
Lunch
No Name - Frozen Boneless Skinless Chicken Breast 85 0 1 16 0
Nuts - Almonds, 0.5 cup, whole 413 14 36 15 8
498 14 37 31 8
Snack
Kraft - Peanut Butter - Unsweetened, Unsalted, Smooth, 1.5 Tbsp 135 5 12 5 2
Goliath Labs Isolate Protein - Wonca Chocolate - Whey Isolate, 1 scoop (28g) 117 1 2 24 0
252 6 14 29 2
Dinner
Popeye - Superfood Spinach, 2 cups (85g) 13 2 0 1 1
Superstore - Eye Round Steak, 1 steak 240 0 13 28 0
Pc Blue Menu - Omega Oil (Grapeseed, Extra Virgin, Flaxseed), 2 tsp (10 ml) 80 0 9 0 0
333 2 22 29 1
Snack
Pc Blue Menu - Fat Free - Egg Whites, 1/2 cup 60 0 0 14 0
Pc Blue Menu - Omega Oil (Grapeseed, Extra Virgin, Flaxseed), 2 tsp (10 ml) 80 0 9 0 0
Goliath Labs Isolate Protein - Wonca Chocolate - Whey Isolate, 1 scoop (28g) 117 1 2 24 0
257 1 11 38 0
Totals 2,004 35 124 197 15
Calories Carbs Fat Protein Fiber
I eat this Mon-Sat and "Refeed" on Sundays which entails this;
Breakfast Calories Carbs Fat Protein Fiber
Egg- Naturegg - Omega 3 Large White Egg, 2 egg (53 g) 140 2 10 12 0
Dairyland - 1% Partly Skimmed Milk, 0.5 cup 55 6 1 5 0
Quaker - 100% Whole Grain Canadian Oats - Quick Oats, 90 g (1/3 cup) 360 60 6 12 9
555 68 17 29 9
Snack
Pc Blue Menu - Oh Mega J Orange Juice, 1 cup 130 30 0 1 0
Fibre One - Chewy Chocolate Bar, 28 g 100 21 3 1 5
Generic - Banana - Large 8 Inches!
, 1 banana (136 g) 121 31 0 2 4
351 82 3 4 9
Lunch
Hellman's - 1/2 Fat Mayonnaise Light, 1 Tbsp 40 1 4 0 0
Superstore (Canada) - 100% Whole Wheat Bread Whole Grain, 0.166 (56 gm) loaf 260 48 3 10 4
No Name - Flaked Light Tuna (Packed In Water), 1 container (120 g = 1/2 cans ea.) 120 0 1 28 0
Pc Blue Menu - Oh Mega J Orange Juice, 2 cup 260 60 0 2 0
680 109 8 40 4
Snack
Generic - Banana - Large 8 Inches!
, 1 banana (136 g) 121 31 0 2 4
Fibre One - Chewy Chocolate Bar, 28 g 100 21 3 1 5
Pc Blue Menu - Oh Mega J Orange Juice, 1 cup 130 30 0 1 0
351 82 3 4 9
Dinner
Superstore - Eye Round Steak, 1 steak 240 0 13 28 0
President's Choice - Brown Basmati Rice, 1.5 cup (45g) 1,020 204 9 24 6
1,260 204 22 52 6
Snack
Pc Blue Menu - Oh Mega J Orange Juice, 1 cup 130 30 0 1 0
Fibre One - Chewy Chocolate Bar, 28 g 100 21 3 1 5
230 51 3 2 5
Totals 3,427 596 56 131 42
Calories Carbs Fat Protein Fiber
Now typically I have been following the WO vids like this;
PHASE 1
Mon: Chest/Tris
Tues:Legs
Wed:Back/Bis
Thurs:HIIT Cardio/Abs
Fri:Shoulders
Sat: REST
Sun:Chest/Tris .. etc ...
PHASE 2
Mon:Chest
Tues:Legs
Wed:Arms/Abs
Thurs:HIIT
Fri:Shoulders
Sat:REST
Sun:Chest again with each week obviously slightly different because of the way the workouts span out.
But since reading Lyle McDonalds book I was thinking of doing something like this:
Mon: Aerobic(Below 130bpm) LISS 45min-60min
Tues: Same as Mon
Wed: Full Body to deplete Glycogen stores
Thurs: Carb-up (ends Thurs night)
Fri:LISS morning fasted 45min-60min
Sat: Legs, Arms, Chest *This will be approx 2 hrs of hitting the weights as hard as can*
Sun: Back, Shoulders, Abs *Same*
I am also running 40mg Dianabol. (10mg in the morn, 20mg approx 1-2 hours before evening WO, 10mg around 9pm)
Along with LG sciences 35-AI for anti-estrogen. Clomid for PCT as well as use up what was left of my Arom-X from my last PH cycle.
Please dont harp on me about running Dbol alone, I am aware that its better used to "bridge" or at least be ran with Test. Im sure one day Ill be doing something like that. But for the time being, please bear with me.
My low-carb is kind of a spin off of Dave Palumbos meal plan slighty tweaked to my caloric needs and dropped a bit of the protein because I think I was dropped out of Ketosis a couple times due to the high protein in his plan.
I usually workout after work and have my dinner after. Im concerned that the fat in the steak might be being consumed at the wrong time (after my workout) Also, Im a bit concerned about the very long workouts on Saturday and Sunday. I dont care how long it takes, but im concerned about the catabolic effect it might have on me. As well as Im going to workout my problem areas first on those days so I have full energy for those body parts. Could anyone with some experience under their belts please critique me and help tweak this so I am getting the most optimal results?
I forgot to add that, I am aware that Dbols are not the first option when it comes to recomping, but due to its very anabolic properties, I thought it would be good at preserving what LBM I already have.
Should I stay with the 6day split or go with the second option? Also, my Dbol cycle will last approx 50 days.
Thanks guys!
I was just wondering if someone could help me critique this plan I have devised over the last couple of weeks. I just recently read Lyle McDonalds Book call The Ketogenic Diet and conjured up this little scheme.
I am a 26 yr old male
185lbs
5'7"
Been lifting on and off for 10 years.
anywhere between 15%-18%BF
I have a family and dont want to be at the gym every night after work away from them so I have bought lots of gym equipment that allow me to still workout at home. (ie dumbbells, bench, e-z bar, pull-up bar, etc.) I have done Beach Bodys "Body Beast" program a few times and enjoy doing the workouts. Now I am at the point where I would really like to mix it up a bit with the videos with a different diet approach. My diet is this ( on my low-carb days ) ;
Breakfast Calories Carbs Fat Protein Fiber
Egg- Naturegg - Omega 3 Large White Egg, 4 egg (53 g) 280 4 20 24 0
Pc Blue Menu - Fat Free - Egg Whites, 1/2 cup 60 0 0 14 0
340 4 20 38 0
Snack
Goliath Labs Isolate Protein - Wonca Chocolate - Whey Isolate, 1 scoop (28g) 117 1 2 24 0
Nuts - Almonds, 0.25 cup, whole 207 7 18 8 4
324 8 20 32 4
Lunch
No Name - Frozen Boneless Skinless Chicken Breast 85 0 1 16 0
Nuts - Almonds, 0.5 cup, whole 413 14 36 15 8
498 14 37 31 8
Snack
Kraft - Peanut Butter - Unsweetened, Unsalted, Smooth, 1.5 Tbsp 135 5 12 5 2
Goliath Labs Isolate Protein - Wonca Chocolate - Whey Isolate, 1 scoop (28g) 117 1 2 24 0
252 6 14 29 2
Dinner
Popeye - Superfood Spinach, 2 cups (85g) 13 2 0 1 1
Superstore - Eye Round Steak, 1 steak 240 0 13 28 0
Pc Blue Menu - Omega Oil (Grapeseed, Extra Virgin, Flaxseed), 2 tsp (10 ml) 80 0 9 0 0
333 2 22 29 1
Snack
Pc Blue Menu - Fat Free - Egg Whites, 1/2 cup 60 0 0 14 0
Pc Blue Menu - Omega Oil (Grapeseed, Extra Virgin, Flaxseed), 2 tsp (10 ml) 80 0 9 0 0
Goliath Labs Isolate Protein - Wonca Chocolate - Whey Isolate, 1 scoop (28g) 117 1 2 24 0
257 1 11 38 0
Totals 2,004 35 124 197 15
Calories Carbs Fat Protein Fiber
I eat this Mon-Sat and "Refeed" on Sundays which entails this;
Breakfast Calories Carbs Fat Protein Fiber
Egg- Naturegg - Omega 3 Large White Egg, 2 egg (53 g) 140 2 10 12 0
Dairyland - 1% Partly Skimmed Milk, 0.5 cup 55 6 1 5 0
Quaker - 100% Whole Grain Canadian Oats - Quick Oats, 90 g (1/3 cup) 360 60 6 12 9
555 68 17 29 9
Snack
Pc Blue Menu - Oh Mega J Orange Juice, 1 cup 130 30 0 1 0
Fibre One - Chewy Chocolate Bar, 28 g 100 21 3 1 5
Generic - Banana - Large 8 Inches!
351 82 3 4 9
Lunch
Hellman's - 1/2 Fat Mayonnaise Light, 1 Tbsp 40 1 4 0 0
Superstore (Canada) - 100% Whole Wheat Bread Whole Grain, 0.166 (56 gm) loaf 260 48 3 10 4
No Name - Flaked Light Tuna (Packed In Water), 1 container (120 g = 1/2 cans ea.) 120 0 1 28 0
Pc Blue Menu - Oh Mega J Orange Juice, 2 cup 260 60 0 2 0
680 109 8 40 4
Snack
Generic - Banana - Large 8 Inches!
Fibre One - Chewy Chocolate Bar, 28 g 100 21 3 1 5
Pc Blue Menu - Oh Mega J Orange Juice, 1 cup 130 30 0 1 0
351 82 3 4 9
Dinner
Superstore - Eye Round Steak, 1 steak 240 0 13 28 0
President's Choice - Brown Basmati Rice, 1.5 cup (45g) 1,020 204 9 24 6
1,260 204 22 52 6
Snack
Pc Blue Menu - Oh Mega J Orange Juice, 1 cup 130 30 0 1 0
Fibre One - Chewy Chocolate Bar, 28 g 100 21 3 1 5
230 51 3 2 5
Totals 3,427 596 56 131 42
Calories Carbs Fat Protein Fiber
Now typically I have been following the WO vids like this;
PHASE 1
Mon: Chest/Tris
Tues:Legs
Wed:Back/Bis
Thurs:HIIT Cardio/Abs
Fri:Shoulders
Sat: REST
Sun:Chest/Tris .. etc ...
PHASE 2
Mon:Chest
Tues:Legs
Wed:Arms/Abs
Thurs:HIIT
Fri:Shoulders
Sat:REST
Sun:Chest again with each week obviously slightly different because of the way the workouts span out.
But since reading Lyle McDonalds book I was thinking of doing something like this:
Mon: Aerobic(Below 130bpm) LISS 45min-60min
Tues: Same as Mon
Wed: Full Body to deplete Glycogen stores
Thurs: Carb-up (ends Thurs night)
Fri:LISS morning fasted 45min-60min
Sat: Legs, Arms, Chest *This will be approx 2 hrs of hitting the weights as hard as can*
Sun: Back, Shoulders, Abs *Same*
I am also running 40mg Dianabol. (10mg in the morn, 20mg approx 1-2 hours before evening WO, 10mg around 9pm)
Along with LG sciences 35-AI for anti-estrogen. Clomid for PCT as well as use up what was left of my Arom-X from my last PH cycle.
Please dont harp on me about running Dbol alone, I am aware that its better used to "bridge" or at least be ran with Test. Im sure one day Ill be doing something like that. But for the time being, please bear with me.
My low-carb is kind of a spin off of Dave Palumbos meal plan slighty tweaked to my caloric needs and dropped a bit of the protein because I think I was dropped out of Ketosis a couple times due to the high protein in his plan.
I usually workout after work and have my dinner after. Im concerned that the fat in the steak might be being consumed at the wrong time (after my workout) Also, Im a bit concerned about the very long workouts on Saturday and Sunday. I dont care how long it takes, but im concerned about the catabolic effect it might have on me. As well as Im going to workout my problem areas first on those days so I have full energy for those body parts. Could anyone with some experience under their belts please critique me and help tweak this so I am getting the most optimal results?
I forgot to add that, I am aware that Dbols are not the first option when it comes to recomping, but due to its very anabolic properties, I thought it would be good at preserving what LBM I already have.
Should I stay with the 6day split or go with the second option? Also, my Dbol cycle will last approx 50 days.
Thanks guys!
