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low carb power lifting diet tracking
- Thread starter overhead
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overhead
New member
Aug 13
Food
rotein shakes, eggs, cheese, olive oil, 6 freaking cups of lettuce, ground beef. Even after 6 cups of lettuce I still did not hit 30 carbs. I think I am going to try adding a tomato or two a day to reach the 30 carb level. I guess I should not stress the carb level that much, I still feel strong and my workouts are not suffering.
Cals:2400
Pro:202
Fat:167.5
Carbs:21.5
Food
rotein shakes, eggs, cheese, olive oil, 6 freaking cups of lettuce, ground beef. Even after 6 cups of lettuce I still did not hit 30 carbs. I think I am going to try adding a tomato or two a day to reach the 30 carb level. I guess I should not stress the carb level that much, I still feel strong and my workouts are not suffering. Cals:2400
Pro:202
Fat:167.5
Carbs:21.5
overhead
New member
Scale said 190 this morning so I was right on at 2 pounds this week. I forgot and ate a little before I got on the scale so it might be off some. Body fat measured in the same place is between 18-19%. Oddly enough just by looking in the mirror I can see that more fat is coming off my upper back/lats then my stomach. Workouts still feel good, no loss in strength, actually, all lifts are going up, but that could be due to the change to WSB. If this diet is working the way it should, at around 180 I should be at 10% or so.
overhead
New member
Aug 17
Food: Protein shake, eggs, cheese, steak, chicken, lettuce, olive oil
Cals:2379
Protein:219
Fat:159
Carbs:11
Way to low on carbs again. I believe I am going to start eating a 1/2 cup of oatmeal after workouts this week and see what that does to weight loss. Also, need to include more veggies.
Food: Protein shake, eggs, cheese, steak, chicken, lettuce, olive oil
Cals:2379
Protein:219
Fat:159
Carbs:11
Way to low on carbs again. I believe I am going to start eating a 1/2 cup of oatmeal after workouts this week and see what that does to weight loss. Also, need to include more veggies.
overhead
New member
Aug 18
Food: eggs, protein shake, chicken breast, chicken wings, cheese, steak, lettuce, olive oil
I decided to start using fitday.com to track food, makes it easier to add up totals. I will post info from the site. Need more fiber and carbs.....again.
Calories Eaten Today
source grams cals %total
Total: 2410
Fat: 134 1208 53%
Sat: 44 396 17%
Poly: 16 140 6%
Mono: 54 490 21%
Carbs: 13 41 2%
Fiber: 2 0 0%
Protein: 262 1047 46%
Food: eggs, protein shake, chicken breast, chicken wings, cheese, steak, lettuce, olive oil
I decided to start using fitday.com to track food, makes it easier to add up totals. I will post info from the site. Need more fiber and carbs.....again.
Calories Eaten Today
source grams cals %total
Total: 2410
Fat: 134 1208 53%
Sat: 44 396 17%
Poly: 16 140 6%
Mono: 54 490 21%
Carbs: 13 41 2%
Fiber: 2 0 0%
Protein: 262 1047 46%
overhead
New member
Aug 19
Strength is still going up, hit a 15 pound pr on 3 board press. So far the diet has not caused any strength loss at all.
Food:eggs, lettuce, protein shake, chicken, tuna, mayo, olive oil, chicken wings
Total: 2005
Fat: 121 1087 55%
Sat: 32 290 15%
Poly: 26 231 12%
Mono: 51 461 23%
Carbs: 15 42 2%
Fiber: 5 0 0%
Protein: 208 834 42%
Alcohol: 0 0 0%
Strength is still going up, hit a 15 pound pr on 3 board press. So far the diet has not caused any strength loss at all.
Food:eggs, lettuce, protein shake, chicken, tuna, mayo, olive oil, chicken wings
Total: 2005
Fat: 121 1087 55%
Sat: 32 290 15%
Poly: 26 231 12%
Mono: 51 461 23%
Carbs: 15 42 2%
Fiber: 5 0 0%
Protein: 208 834 42%
Alcohol: 0 0 0%
overhead
New member
Aug 20
No report on cals today, I have thrown up most everything I have eaten. The only thing I seem to be able to keep down are protein shakes and olive oil. I ate a bad peice of chicken this morning, I know it was the chicken becuase I also gave a peice to my dog and he puked all over the living room. I think I may start using him as my personal food taster
No report on cals today, I have thrown up most everything I have eaten. The only thing I seem to be able to keep down are protein shakes and olive oil. I ate a bad peice of chicken this morning, I know it was the chicken becuase I also gave a peice to my dog and he puked all over the living room. I think I may start using him as my personal food taster
overhead
New member
Aug 22
Did a little cardio today, a six mile walk at a fast pace.
Food: Bacon, eggs, cheese, protein shake, ground beef, chicken, lettuce, chicken wings
Total: 2804
Fat: 209 1882 68%
Sat: 69 619 22%
Poly: 16 148 5%
Mono: 74 670 24%
Carbs: 9 30 1%
Fiber: 2 0 0%
Protein: 212 848 31%
Alcohol: 0 0 0%
Went over my usual calorie total due to the bad day I had earlier in the week, tried to make up some of the cals.
Did a little cardio today, a six mile walk at a fast pace.
Food: Bacon, eggs, cheese, protein shake, ground beef, chicken, lettuce, chicken wings
Total: 2804
Fat: 209 1882 68%
Sat: 69 619 22%
Poly: 16 148 5%
Mono: 74 670 24%
Carbs: 9 30 1%
Fiber: 2 0 0%
Protein: 212 848 31%
Alcohol: 0 0 0%
Went over my usual calorie total due to the bad day I had earlier in the week, tried to make up some of the cals.
overhead
New member
Hit the scale again this morning and it said 186, I thought fridays weight might be a little off.
Food: cheerios, skim milk, protein shake, pizza, egg muffin, hash brown, oatmeal, soda, chicken
Aug 23 Refeed
Total: 4199
Fat: 79 708 17%
Sat: 29 265 6%
Poly: 14 125 3%
Mono: 27 239 6%
Carbs: 674 2554 61%
Fiber: 35 0 0%
Protein: 235 940 22%
Alcohol: 0 0 0%
Food: cheerios, skim milk, protein shake, pizza, egg muffin, hash brown, oatmeal, soda, chicken
Aug 23 Refeed
Total: 4199
Fat: 79 708 17%
Sat: 29 265 6%
Poly: 14 125 3%
Mono: 27 239 6%
Carbs: 674 2554 61%
Fiber: 35 0 0%
Protein: 235 940 22%
Alcohol: 0 0 0%
D
Deleted member 33117
Guest
Overhead, you don't have my thread saved somewhere about how carbs and fat combined are not fattening do you? Someone is asking the question, and I really do not feel like typing 2 or 3 pages trying to answer it.
overhead
New member
I remember the post, but I do not remember the title of the thread. I will see if I can remember it.
I went a little lower on the fat today, mostly because I needed a break from the red meat. I ate more chicken than I usually do , I did drink olive oil with it, but my fat intake was still lower than normal. One thing I have not been including in the food break down is the 1 gram of fish oil three times a day, and primrose oil at night.
Food: eggs, protein shake (casinate, whey), olive oil, chicken,cheese, spinach
Total: 2373
Fat: 131 1181 51%
Sat: 33 296 13%
Poly: 18 158 7%
Mono: 66 592 25%
Carbs: 17 49 2%
Fiber: 5 0 0%
Protein: 273 1093 47%
Alcohol: 0 0 0%
I went a little lower on the fat today, mostly because I needed a break from the red meat. I ate more chicken than I usually do , I did drink olive oil with it, but my fat intake was still lower than normal. One thing I have not been including in the food break down is the 1 gram of fish oil three times a day, and primrose oil at night.
Food: eggs, protein shake (casinate, whey), olive oil, chicken,cheese, spinach
Total: 2373
Fat: 131 1181 51%
Sat: 33 296 13%
Poly: 18 158 7%
Mono: 66 592 25%
Carbs: 17 49 2%
Fiber: 5 0 0%
Protein: 273 1093 47%
Alcohol: 0 0 0%
overhead
New member
Here is a link to the thread bbf http://boards.elitefitness.com/forum/showthread.php?s=&threadid=255517&highlight=fat+carb
overhead
New member
Aug 31
Food: eggs, hash browns, pancakes, ham, bacon, lettuce, steak, green pepper
I did not feel I had a good carb up yesterday, so eat some more at breakfast.
Total: 2451
Fat: 157 1415 59%
Sat: 52 468 20%
Poly: 11 100 4%
Mono: 73 659 28%
Carbs: 61 230 10%
Fiber: 4 0 0%
Protein: 185 741 31%
Alcohol: 0 0 0
Food: eggs, hash browns, pancakes, ham, bacon, lettuce, steak, green pepper
I did not feel I had a good carb up yesterday, so eat some more at breakfast.
Total: 2451
Fat: 157 1415 59%
Sat: 52 468 20%
Poly: 11 100 4%
Mono: 73 659 28%
Carbs: 61 230 10%
Fiber: 4 0 0%
Protein: 185 741 31%
Alcohol: 0 0 0
overhead
New member
Sept 1
Not a good day, had too much going on to focus on eating, so cals came up short.
Food: Protein shake, steaks, cheese, olive oil
Total: 1974
Fat: 128 1154 59%
Sat: 38 342 17%
Poly: 7 63 3%
Mono: 67 599 30%
Carbs: 8 33 2%
Fiber: 0 0 0%
Protein: 195 779 40%
Alcohol: 0 0 0%
Not a good day, had too much going on to focus on eating, so cals came up short.
Food: Protein shake, steaks, cheese, olive oil
Total: 1974
Fat: 128 1154 59%
Sat: 38 342 17%
Poly: 7 63 3%
Mono: 67 599 30%
Carbs: 8 33 2%
Fiber: 0 0 0%
Protein: 195 779 40%
Alcohol: 0 0 0%
Parabellum
New member
Nice work. I was thinking about buying that diet plan.
I did a 70% fat 30% keto diet for 2 months while doing Westside training and I was never tired and making PR almost every workout. At the end of the training cycle I made PR's on all my maxes but they were loe, but PR's anyway.
His diet is in ebook format?
I did a 70% fat 30% keto diet for 2 months while doing Westside training and I was never tired and making PR almost every workout. At the end of the training cycle I made PR's on all my maxes but they were loe, but PR's anyway.
His diet is in ebook format?
overhead
New member
Thanks. I have noticed no strength loss at all, my lifts are all going up. Of course I have not been training west side for that long, so that may have something to do with it. The best thing is that as you know, having done west side, the workouts can kick your ass. And so far on this diet I actually have more energy than I did eating high carbs. I plan on going for another two weeks at this level of calories, and then uping them for a month or two enough just to maintain my weight. My guess is I will still lose fat, but hopefully put on muscle mass in its place. The carb ups make it real easy to get through the week. Its crazy, I can eat everything I want on Sat, even pizza, and I still lose 2 pound or so a week. If you are like me, that is an endomorph that puts on fat real easy this diet is great. I am not so sure how well it would work for an ectomorph.
It is in both e book and regular book. The e-book is 29$ and the regular is 39$. It goes into great detail about the science behind the diet, and how to adjust to make the diet fit your goals. You can order it at www.metabolicdiet.com .
It is in both e book and regular book. The e-book is 29$ and the regular is 39$. It goes into great detail about the science behind the diet, and how to adjust to make the diet fit your goals. You can order it at www.metabolicdiet.com .
overhead
New member
I was just realized I lost 10 pounds in a month and have not experienced any strength loss at all. And it is a *true* 10 pounds, I waited a week after I started to make sure I had dumped most of the water weight out of my system. I guess the diet is working the way it should.
overhead
New member
Sept 3---went a little over my usual calorie total today. Did not do it on purpose, things just worked out that way. I will only eat 1900 or 2000 cals tomorrow.
Food: eggs, bacon, cheese, protein shake, ground beef, romaine lettuce, olive oil, mayo, tuna and a very small portion of carb powder in my pw shake.
Total: 2796
Fat: 195 1755 64%
Sat: 63 564 20%
Poly: 26 232 8%
Mono: 84 754 27%
Carbs: 34 114 4%
Fiber: 5 0 0%
Protein: 224 894 32%
Alcohol: 0 0 0%
Food: eggs, bacon, cheese, protein shake, ground beef, romaine lettuce, olive oil, mayo, tuna and a very small portion of carb powder in my pw shake.
Total: 2796
Fat: 195 1755 64%
Sat: 63 564 20%
Poly: 26 232 8%
Mono: 84 754 27%
Carbs: 34 114 4%
Fiber: 5 0 0%
Protein: 224 894 32%
Alcohol: 0 0 0%
overhead
New member
Going out of town for a week or so and when I get back I plan to up the cals to a level that maintains weight, or loses it very slowly, and I may take my carb level up to 50 on days I lift. I probably will not update this again until I start back on the lower cals in a month or so.
overhead
New member
Good source of fatty acid GLA, can be a good anti-inflammatory,may help acne by thinning sebum , there is are some studies that indicate it may help with liver function , etc. I take it at night only becuase I am taking fish oil and other fatty acids through out the day and it happens that I decided to fit it in before I go to bed along with Zinc.
overhead
New member
I have decided that I am not going to worry about cutting fat for a while. This weekend I was told atleast 4 times I need to gain weight, so that is what I am going to do. It will be winter soon anyway, as good a time as any to put on a little fat. My lowest weight was 185, and I still had a good deal of fat to lose which tells me I do not have enough muscle mass to worry with dumping this fat yet. I have not decided on a diet yet, but it will most likely be a moderate carb (around 100 or so on workout days and lower on none workout days) at about 4000 cals or so. I think I will try to get to 210-215 which will be a 25-30 pound weight gain. Maybe when I get it nailed down I will post another thread.
