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Dan Duchaine's IsoCaloric Handbook - scanned

  • Thread starter Thread starter Cuts
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Cuts

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O.k., I promised Mohawk that I'd do this since it's been out of print for a while and I thought some of y'all might find it useful. These are the first 11 pages... there's something like 70+ total so give me some time, I'll try to scan and post like 10 every few days or so. I've gotten tons of useful info and advice from this board since I joined, so I like to give back when I can. Oh yeah, and I'm also doing it b/c I'm horny for Karma ;)...
 
gmanlax7 said:
good shit man, hard to read in places, but easy understand and interesting
Click to expand...

Yeah, sorry, but that's the biggest size I can do keeping it under 100KBs. I'll post more soon.
 
COME ON CUTS DONT LEAVE US IN SUSPENSE ANYMORE, POST SOME MORE PAGES!!!
 
Cool...

And I just started the hig carb diet... hehehe

I love iso-caloric eating... it makes eating much more easier and pleasant.

Can you just right outthe calories plan? It was hard to read...
 
O.k. bros sorry I've been damn busy... tomorrow (Fri) night I'll try and post some more pages. And Mohawk, I'll repost that calorie page with a bigger size too. But to be honest those first 10 pages or so are the jist of the diet the rest is just examples for differrent weights, authorized foods, recipes, etc. But I'll post it all anyway... to be thorough at least. later
 
good post bro, karma for ya

one tip though...wouldn't it be easier to just dump all the pics in one pdf file and upload it (or a few pdf files if too large in one)?

eliteswimmer
 
eliteswimmer said:
good post bro, karma for ya

one tip though...wouldn't it be easier to just dump all the pics in one pdf file and upload it (or a few pdf files if too large in one)?

eliteswimmer
Click to expand...

Sounds good to me... now just one thing... what the hell is a pdf file!? lol seriously bro I'm still learning... if you could explain to me what that is and how to do it I'd be glad to.
 
to be honest, I'm not an expert on pdf files, but I use it is a usefull tool.
Short description:
http://www.adobe.com/products/acrobat/adobepdf.html

for the writer version u have to pay for. but u can also find the download in the net. shoot me an e-mail ([email protected]).

I'll give more info later, I'm a bit stressed at the moment

cu
eliteswimmer

PS: once u uploaded all the sites, I'll dump it up into a pdf file. and hook it up to this thread. is that all right for ya?
 
Hey Cuts why don't you post these as Gifs? Since they're B&W they will look a lot sharper and smaller file size too

thanks
 
Its a pic file format just like jpegs, bmps etc.
Gifs only have 256 colours which is enough for these Blacka nd white scans and thus they are smaller, and have no jpeg compression artifacts

What program are you using/ how are you doing these scans?
You should be able to save as a gif
 
I've been saving them as jpeg files at the highest quality. I think I know what you're talking about with the gif stuff though... I'll give that a try next time I post some more pages. Thanks.
 
You're welcome. Do y'all want more or is that enough?

And eliteswimmer, I'm still planning on getting around to the pdf thing... I will do it, eventually lol...
 
MORE MORE MORE! That's what the bump was for, but I didn't know how to ask withought sounding like a pain the the ass!

megadeth
 
I am donr with my higher carb diet. I did it for 2-3 weeks with 60 min of cardio per day and I look the same...

60min of F'IN cardio and no results?

Also if I needed to gain weight I guess we can eat this way but just add calories?
 
PDF Format

Hey everyone, I put together all the pages as 1 PDF. The file size is 4.3MB. All I need to know is where to upload, or if I can attach it . Thanks
 
PDF Format

Hey everyone, I put together all the pages as 1 PDF. The file size is 4.3MB. All I need to know is where to upload, or if I can attach it . Thanks
 
Re: PDF Format

iced earth said:
Hey everyone, I put together all the pages as 1 PDF. The file size is 4.3MB. All I need to know is where to upload, or if I can attach it . Thanks
Click to expand...

Do you mean ALL the pages, or just the ones that I posted so far? What I mean is, should I continue to post more pages or not?

To answer your question, I think you have to be Platinum in order to be able to attach stuff. I can do it for me if you can figure out some way to get it to me... I think 4.3MB is too big to attach to an e-mail...
 
MohawkMuscle said:
I am donr with my higher carb diet. I did it for 2-3 weeks with 60 min of cardio per day and I look the same...

60min of F'IN cardio and no results?

Also if I needed to gain weight I guess we can eat this way but just add calories?
Click to expand...

lol... sorry to hear that bro but I feel for you... a little over a month ago I decided to try the no/low-carb diet that's been so popular here for a while now... did it hardcore for 2 weeks with intense AM workouts (woke up at friggin 4am!), and 45 minutes of AM cardio... took a lot of discipline but I stuck to it. Result? Lost about 3 lbs of fat AND 3 lbs of muscle -- ended up looking the same just smaller.

Fuck it bro look at it as a learning experience and move on. I've been on this ISO/BFL type (I think they're basically the same) for a little over two weeks now and it's going really well. Nothing dramatic... but rather slow but steady & continuous progress... both fat loss and muscle gain. The best part of it is, it doesn't even feel like I'm "dieting" at all and I feel good on it, so I can lead a normal life... and I'll be able to stick to it long term... which is what's really important to me anyway.

To answer your question, yes I think this ISO/BFL type diet can work really well for putting on lean mass too (as opposed to losing fat and maintaining muscle like I'm doing it). I would suggest to simply increase the cals and macronutrients of your first 3 meals of the day by around 50% each. That should be just enough to put on some mass, but not enough to put on fat. Good luck bro.
 
O.k., that only took my about an hour to do lol...

Sorry some of them came out of order. More to come later. As usual, Karma is welcome and appreciated (and reciprocated if you send with your handle). later
 
CrimsonKing said:
Thanks again Cuts.. YOU KARMA HO! lol - I have to spread my love around before I can hit you again !
Click to expand...

lol Yeah I know... it's sad lol

karma your way
 
this is based on the same guidelines as NJ's 1/3 1/3 1/3 diet...

Very easy to follow, but what about the fact that some people say dont eat fat and carbs together?
 
MohawkMuscle said:
this is based on the same guidelines as NJ's 1/3 1/3 1/3 diet...

Very easy to follow, but what about the fact that some people say dont eat fat and carbs together?
Click to expand...

Actually Mohawk... NJ's 1/3 1/3 1/3 diet is based on THIS... this is what NJ repeatedly referred to in his post... Dan Duchaine's ISO-Caloric diet... the "iso" meaning "same"... the same amount (33%) of calories from each of the 3 macronutrients... protein, carbs, and fat.

As far as you question goes... IMHO it is o.k. to varigate your nutrients depending on what time of day it is. For example, you might want to make your first 3 meals of the day mostly protein + carbs (with some fat too though) and your last 3 meals of the day mostly protein + fat (but again with some carbs too). I've been doing the basic ISO type diet for 2 1/2 weeks now with pretty good results, but starting next week, I'm gonna start macronutrient varigation as exemplified above... I'll keep y'all updated as to how it's going. later
 
cool...

Im going to start it monday...

I hate the sound of that. It sounds like im always starting a diet.

Ive been training for 8 years I think I should know by now how to get in shape!!!

Im in good shape now, as in my pics on line but I want more!!! hahaha
 
MohawkMuscle said:
THEN DO THIS DIET!!!!!!

:)
Click to expand...

lol I actually am doing it right now... it's working too... slowly but surely.

Why Mohawk... you on it now too or what? How's it going so far?
 
acneman said:
oliver "can i have some more please?"
Click to expand...

I'm gonna need a $5 Western Union money transfer for each additional page ;)...

I'll put up some more sometime this weekend...

keep the karma coming please... I'm trying to get that "Big Boffo" status lol
 
Great job bro. Thanks for putting this up for everyone.

It seems the post workout shake (which is low in fat) throws the daily ratios off. Does Duchaine say anything about this.

Maybe just subtract the calories from our goal and then go from there.

example: post workout shake is 400 calories and our daily goal is 2700.

I'll just go isocaloric on the remaining 5 meals to get 2300 calories. And disregard the fact that the daily totals aren't exactly 33/33/33.
 
strong island said:
Great job bro. Thanks for putting this up for everyone.
Click to expand...

No prob.

Dude if that's you in your Avatar you're looking good bro! What's your bf%? If you don't mind give me your stats... age, height, weight, years training, diet, etc.
 
Thanks bro..I am 26 yo 6'3 about 226. I am around 5.7% bf.(using Jackson Pollack skinfold formula) I have been training seriously since I was 15. I know skinfolds aren't the most accurate but regardless I like keeping measurement to keep track.

For the last 6 weeks I have been eating a caloric deficit..but haven't been keeping track of everything. Just basically getting at least 250-300 of protein per day and keeping fat minimal. I have been keeping carbs low but have a high carb day every few days.

This is actually the first time I haven't done any cardio while cutting. Just eating clean and working out hard 5 days a week for at least an hour. I used to always do a lot of cardio when trying to cut up..but now I think I can get to around 6% bf without it.

I like changing my diet around every once in a while and I have never done the isocaloric. I believe most diets will work as long as you are burning more calories than taking in and getting enough protein and eating quality carbs.

I am amazed that a publisher doesn't offer this book. They could sell directly to the customer to keep cost low and sell a few thousand books for $30 each.
 
hi, how can i open the file of the pages of "isocaloric and handbook" of Duchaine? if some1 reads....i'm asking 4 help!
 
u r really kind!
may u explain me something more about pdf?I'm a little ...I don't know..stupid(!)?..in frony of my pc!
thanks
 
pdf is a fileformat such as .html or .doc or .gif .jpeg etc....

It was developed to print out documents on various platforms (such as Linux, Win2000, WinXP, OS2, Apple,etx.) without losing the EXACT Format of the documents, which means, it doesn't matter where you view or print out those documents, you ever get the same RESULT.
THis is the same reason why almost all ebooks you can get are in that pdf format!! Because you can print it out or view it on your monitor and you will see EXACT the same information as the one who has compiled that information!!!

Compare PDF as a Microsoft Word Document (.doc). To generate PDF files you need tools such as PDFFACTORY or Acrobat Distiller. Or the full ADOBE ACROBAT 5 or 6 Pack ....

To view PDF Files you need the Acrobat Reader 5 or the new 6 version which can be downloaded for free at
Click here!
Hope that helps!



@iced earth

are you familar with ftp or personal web server?
 
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