low carb power lifting diet tracking

[overhead]

I started this thread to track my progress on Dr Di Pasquales low carb power lifting diet from the book "Anabolic Solutions for Power Lifters". I am tracking everything I eat and will also keep track of my max lifts. He recommends not going above 15% body fat and I am currently somewhere in the area of 20% so I will start with his cutting phase. At my body weight that should be somewhere in the area of 3000 cals a day, adjusted over time to drop 1-2 pounds a week. I will weight myself on Fridays and check body fat via caliper. If anyone is interested in my reasons for trying this diet you can check the thread at http://boards.elitefitness.com/forum/showthread.php?s=&threadid=251283 . I will be following the WSB training style.

I started the diet yesterday, here are the numbers
Total Calories:2100
Protein:260 grams
Fat:88 grams
Carbs:24 grams

Must get more calories and fat for this to work. I just did not eat enough. Being that I have followed a low carb diet before I realize this first week will be hell, not looking forward to it. I will post my body weight and fat Friday after I dump most of the water out of my system so the numbers are closer to accurate.
Any comments/suggestions/flames are more than welcome.

 

[overhead]

Forgot about the lifting numbers, I am really only interested in my max effort exercise, I figure that will show me if I am losing strength. Today was me lower, worked up to 225 for three on GM's.

 

[overhead]

July 28:
Calories: 2583
Protein: 193
Fat:184
Carbs:27

Better with cal and fat. Could feel body switching into ketosis. Checked with keto sticks and found a slightly elevated level of ketones. I guess I have been on and off keto diets long enough that it does not take my body very long to make the switch. Had the usually headaches and could feel that my brain was not working real well, lots of day dreaming at work. Looks like I will be able to do a carb load after one week instead of two.

 

[The mann]

i think you will be very pleased bro.i have not followed that specific diet but close.I follow a low carb diet and i compete in powerlifting.when i walk into a contest i look like i could strike a pose on stage.i have lost no strength and have actually PR'ed a lifts.days are gone of having to be a fat ass to powerlift.let me know how it works for you and maybe we can share tips.....

PEACE

 

[overhead]

Thanks for the comments. I am going to try to follow the diet as exactly as Di Pasquale laid it out. I just started training more like a power lifter and plan to try to be in good enough shape to maybe do a meet by Nov or Dec. I would really like to get down to 10 or 11% prior to bulking up again, and this time I will not let my body fat go above 15%. The book recommends the bulking stage to still be a keto diet, but with almost double the calories, when you are bulking, do you stay on the low carb or switch to a more conventional diet?

 

[Deleted member 33117]

Thank you The mann, I've been trying to explain to people on this forum that you can build lbm and strength quite effectively without carbs, and stay under 10% while bulking. Its the best of both worlds really. Please share your results a little more often. If enough bro's who do this start posting it, perhaps people will not be so reluctant to say its impossible.

 

[The mann]

overhead,i stay low carb the majority of the time.I have carbs when i feel i need to,but it's not scheduled.i am not a naturally lean person either,so i know it works.

bodybyfinaplix,thanks bro.....

 

[Deleted member 33117]

overhead,i stay low carb the majority of the time.I have carbs when i feel i need to,but it's not scheduled.i am not a naturally lean person either,so i know it works.

bodybyfinaplix,thanks bro.....

You're welcome, and yeah, I'm naturally very fat. So, I find doing a ckd year round is the only thing that will keep my bf in check. The nice thing is, I can eat 5000 cals a day without gaining any body fat, so it isn't as though I'm depriving my body of food. There is a thread going on right now on the training board where everyone is trying to say that you can't gain muscle on low carbs. I'm looking at the pictures of some of these guys in their avatars. They are tiny. So, I find that somewhat amusing.

 

[overhead]

I think we are fighting a losing battle. People will not believe it possible to gain without carbs, and I am really not sure why. I hope someone answers the questions I posted in that thread. But, I have a feeling it may turn into a flame fest becuase most people eat everything in site while trying to gain weight. That may be required for people who are lean to start with, or have trouble putting on weight, but I do not fall into that group. I cannot wait to get down to 10 or 11% so that I can attempt to put on mass on the low carb diet. I will continue to track here, so hopefully there will be a little evidence that it can be done.

 

[overhead]

July 29
Cal: 2220
Protein:144
Fat:176.5
Carbs:15.5

Once again came up a little short on the cals. But the fat intake was good, if I would have added one more protein shake I would have been fine. I had no idea how hard it is to eat 2500-3000 of low carb food . When I up the cals to 3500 it will cost me a fortune. Keto sticks showing a solid purple, I am a little concerned I maybe losing too fast. But until I weight myself it will be hard to tell. Maybe up the carbs to 40 or so and see what happens. Off to the gym for Me upper, my favorite day.