low carb power lifting diet tracking

[overhead]

Hey, no hot dogs today !!!!

Cal:2390
Protein:208
Fat:135.5
Carbs:35.5

I had a hell of a time eating today for some reason, I really felt like I was forcing it down. Maybe it was all those crappy hot dogs yesterday. Since I listed what I ate yesterday, what I call my "hot dog" diet, I figure I better list todays, which is more the norm for me.

4 eggs, cheese
Protein shake
3 slice salami (just trying to finish off the pack, then I am going to dump them for beef jerky or something)
Protein bar
3 cups lettuce
one tomato
Protein bar
large burger and cheese ( no bun of course)
than two hours later another burger with cheese
and again two and half hours later another huge burger, I could only eat half of it. I think I need to spread the meat out more during the day. Carbs were a little higher than normal today but a good portion of them came from the lettuce and tomato so thats ok. Still feel fine, we will see how de lower goes tomorrow, the last day before my carb up.

 

[JKurz1]

much better, I guess. I just can't do the all fats and protein thing.......HOWEVER, I bet my carbs are Close to as low as yours considering the protein bars, tomato, protein shake and cheese. Except, I get mine from 1 cup of oats and a 6oz yam......AND my fats are under 55g.....go figure....

 

[overhead]

Well I hit the scale today, I am at 195. Not so worried about that , but my body fat is not good, 20%. The bright side is about 2 months ago I was at 185 with 20% body fat so I must be doing something right. No, I do not think I gained 10 pounds of muscle in two months, but I am happy to see the numbers look like I put on some muscle with very little fat gain. Of course the caliper method on one part of the body is not the most accurate, but it is the best I can do. I good excuse might be that I carry almost all of my fat around my abdomin and that is were I am using the caliper, so it may read a little high??? Sounds like a good excuse to me, anyone else buying that .
JKurz, thanks again for the comments, what are your stats? I know I said this before, but I will again anyway. The whole point of eating a ton of fat right now is to force my body into a fat adapted state. Since I cut the carbs so low, I better have a ton of fat coming in or my body is likely to start using muscle as energy and I do not want that. My main focus right now forcing my body to make the switch. As soon as I feel my body is fat adapted I will begin messing with the fat totals. I plan on taking in more protein and lower fat to see how low I can take the fat while still forcing my body to use the fat I have stored as energy. That is what is recommended the anabolic diet. Also, just so people understand, the book allows for a higher carb total. The idea is to find the carb total that works for each individual. From my past experience I know I can get by on 20-40 a day. Unlike a lot of other keto diets, this one acknowledges that there are some people that would do much better on a high carb diet. I will keep the fat this high through next week and see what the scale says. I will make adjustments at that time.

 

[overhead]

The idea here is to run cycles, higher fat high protein, than lower fat high protein while messing with calorie totals to get the desired result. I also need to clarify one thing, this is not a keto diet in the classic way, it does not require ketosis at the levels that some others do.
My first carb up day is tomorrow. So I actually might eat some oats and yams along with many other carbs and almost no fat. The recommended method is to eat carbs until you feel like you are "starting to lay down fat", I have no clue how to figure that out. I was thinking about 300-400 grams of mostly good carbs oats, potatos, brown rice, maybe a little pasta and a ton of chicken to keep the protein levels high. I am not sure if I should use a bunch of ala or not. If I eat some high gi carbs I maytake some, but if eating low gi carbs I was thinking I would not. Any opinions?

 

[overhead]

Aug 1

Cal: 2745
Pro:241
Fat:171
Carbs:21

No problem stuffing down the food today, as a matter of fact I would still be eating right now but I decided to add up my totals and see where I was. 2745 is a little more than I wanted to do, but I should be ok. It will make up for the low cal days I had early in the week. Carb day tomorrow, its been so long since I have been on a regular diet with carbs that I do not have any in the house except for some old instant grits, so I will have to make a trip to the store. No suggestions from anyone on the use of ALA on carb up day?

 

[JKurz1]

SO, let me get this straight....you are a believer, that one can consume as much food (fat and protein) as they want, whenever they want, all day and all night....and get ripped? Or stay lean at least??? If peanuts and milk are allowed, I'm in.......lol.

 

[overhead]

Nope, I do not believe I ever said that. In order to gain mass you still have to eat calories above what are required in a normal state, and in order to lose fat you have to run a calorie deficiet. I hope I did not give you the idea that I think that I can eat 7000 cals a day of anything and not gain some fat. My current calorie level is pretty low for my level of activity, gym 4 times a week, 2 days of hiit cardio, hockey every weekend, I imagine I am going to have to bring the calorie total up to keep the fat loss at 2 pounds a week. My goal with this diet is first, lose fat while maintaining muscle mass and strength, then when I reach the area of 10-11% body fat to gain as much muscle mass as possible without putting on too much fat. I believe that controling carb intake is the key for me to do this. I realize I am going to have to mess with calorie/fat totals to reach whatever goal I may have at that time. This is not a new idea, many strength athletes and body builders have been doing this for sometime. I am not the first, nor did I come up with the idea.
I know, that for me, I can eat many more calories eating low carb and NOT put on much fat, but if I eat the SAME number of calories but a higher percentage of carbs I put on fat. That is just what I have found over two years of messing with my diet. The book helped me understand the science behind it and also helped to fine tune a couple of areas. And, no, no milk or peanuts for me unless it is carb up day. I do plan on posting my diet and how I feel every couple of days until I reach my goal, we will see if this plan works or not. Thanks again for the comments.

 

[Deleted member 33117]

I know, that for me, I can eat many more calories eating low carb and NOT put on much fat, but if I eat the SAME number of calories but a higher percentage of carbs I put on fat. That is just what I have found over two years of messing with my diet. The book helped me understand the science behind it and also helped to fine tune a couple of areas. And, no, no milk or peanuts for me unless it is carb up day. I do plan on posting my diet and how I feel every couple of days until I reach my goal, we will see if this plan works or not. Thanks again for the comments.

Overhead, exactally, which is why bulk on low carbs. I can eat alot more calories, thus gain more lbm, yet gain alot less fat. For example, on 5K cals on a ckd I can gain lbm, yet in 8 weeks, go up less than 1% on my bodyfat using calipers, yet I've tried to bulkon 3500-4000 cals, at 50-60% carb cals, and seen 4% to 5% increases in body fat, yet only gain the same amount of weight I gained on the higher cals with low carbs, meaning, I gained more fat, and less muscle. It would appear that you have experienced the same thing.

 

[overhead]

when I started eating low carb I was at 255 or so and well over 30% body fat, so most of my focus had been on losing fat and not gaining muscle mass. I did notice during the fat loss that I was actually gaining strength as I went. My assumption was that it was just learning better form , or getting use to the excercises, or just newby strength gains, but they continued through the diet for two years. I was measuring my waist, and even weeks that I lost some size in that area the scale would say I was at the same weight. At time I did not think it possible to gain muscle mass and not put on fat at the same time, so I just wrote it off as retaining water or something. I got board with the low carb style and decided I would "bulk" for a while. That did not work out so well. I found my energy levels lower, and my strength was growing some, but the fat I was putting on was not exceptable to me. So I was at a point where I thought I might just switch to all cardio and give up on training with weights except for light workouts to keep the mass I had. But, I started thinking about it, reading some articles and using a little common sense. I read some of your posts which reinforced what I was thinking and added some, then bought Dr. Pasquales book. I now truely believe that this will work for me. I know it will take time to find the write levels of cals, fat and protein to reach my goals, but I know that it is possible and I will do it. I know some people still think it is not possible, and that eating lots of fat is bad for you, and you cannot gain muscle and get stronger without eat more carbs, but I plan to prove them wrong. Oh yeah, bbf, thanks for the help.

 

[JKurz1]

Nice posts fellas and very convincing. I'd try your madness if you could help me with a meal plan. Like the exact hours in which you eat and what foods are solid vs. off limits. I know I'd have to lose my oats in the morning and pretrain and I have to lose my myolplex, skim milk and peanuts. Damn. Just dont know what to eat and when. How many carbs can you have and be safe? <10?
How are sugar substitutes (splenda), diet soft-drinks, veggetables by the pound w/ ff dip (lol), and sugarless gum?