low carb power lifting diet tracking

[overhead]

Well, it is tough to list all the foods you can eat and those that you cannot. But, you are safe with meats, cheeses, diet soda, veggies on a limited bases. As far as the number of carbs,thats hard to say because each person is different. Some could get by on 100 and be fine, others , like me, have to keep in lower. If you tell me how much you weight and what you current goals are I could give you a basic outline. The eating is often, every three hours, calories vary depending on your current goal. The real pain in the ass is you have to carefully track what you eat so you can record your bodies response to different levels of protein, fat and carbs. Give a little more info and I will try to help. It is not easy, I have to warn you, and the first week or so is hell if you have not low carbed before. Oh, and the foods you can/cannot eat are similar to CKD, I believe they are posted somewhere around the board on a sticky. The main difference in what I am doing and CKD is the number of calories I eat.

 

[overhead]

Aug 2 Carb up day

Cal:2765
Pro:183.5
Fat:40.5
carbs:414

Should have gone a little higher on the cals. I am going to try one carb up day with this level of carbs and see how I feel by Fridays workout. One more week at 2500 calories , the scale should let me know friday how I need to adjust.

 

[AlbinoAssassin]

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

I hope you don't take this the wrong way. I seriously doubt that you can truly look like a contest ready bodybuilder and set personal records. The two are in total physiological opposites. Pre-contest bodybuilders lose a ton of strength (I just lifted with 2 guys getting ready for a show), there is no way your body is able to exceed what it was doing when you had a more reasonable bodyfat (10% ish) as compared to having 6% BF. Your body is beat down at that point (unless your genetic set point for BF is that low). I could be wrong, I just can't grasp the concept. I have a good background in exercise physiology and I can't see it. Let me know what you think.

 

[overhead]

I cant speak for The Mann, but I am not looking to take my body fat below 10%. My personal opinion is for most people body fat that low pretty unhealthy anyway. But, compared to many power lifters 10% would be low. My goal is to be able to compete in the lightest weight class that I can without losing a ton of muscle. The extra body fat will do me absolutely no good. So, if I take my body fat down to a lower percentage than I can pack on muscle mass/strength and still make weight. Currently I am at about 195 which means I would have to compete in the 198 class, but my body fat is also around 20%. If I can get that closer to the 10-11% range I should be able to make 181 without to much problem.

 

[overhead]

Aug 3
Cal:2270
Pro:213
fat:150
carbs:24

Good de workout today. Really could feel the carbs from yesterdays carb up. Should have gotten more cals today, but the steak I bought was bad and I could not eat it.

 

[The mann]

I hope you don't take this the wrong way. I seriously doubt that you can truly look like a contest ready bodybuilder and set personal records. The two are in total physiological opposites. Pre-contest bodybuilders lose a ton of strength (I just lifted with 2 guys getting ready for a show), there is no way your body is able to exceed what it was doing when you had a more reasonable bodyfat (10% ish) as compared to having 6% BF. Your body is beat down at that point (unless your genetic set point for BF is that low). I could be wrong, I just can't grasp the concept. I have a good background in exercise physiology and I can't see it. Let me know what you think.

i won't take it the wrong way.when i competed in may i broke the state record and hit a pr on the bench.what i mean when i say i could walk on stage is that i'm extremly ripped.i understand what BB's look like the day of the show.i trained side by side with a friend that did the lakeland BB show in june.my point is that i don't look like most powerlifters.i know that i would have to take it further to step on a stage.you know what i mean?i'm not taking away from BB's anything.it's cool man,not offended.as for my bodyfat,no idead what it is.but i do know that when i show up at a powerlifting meet,i do like like most BB's,and i have the strength to match.your thinking in terms of dehydrated,carb depleted,etc.....no thats not what i mean.i compete ripped though.it's not that your wrong.i respect what you say.

 

[The mann]

I cant speak for The Mann, but I am not looking to take my body fat below 10%. My personal opinion is for most people body fat that low pretty unhealthy anyway. But, compared to many power lifters 10% would be low. My goal is to be able to compete in the lightest weight class that I can without losing a ton of muscle. The extra body fat will do me absolutely no good. So, if I take my body fat down to a lower percentage than I can pack on muscle mass/strength and still make weight. Currently I am at about 195 which means I would have to compete in the 198 class, but my body fat is also around 20%. If I can get that closer to the 10-11% range I should be able to make 181 without to much problem.

and that is exactly what i do.i'm not saying i compete at 4% and dehydrated.i'm saying that at almost all the meets i've done,it's rare to see a powerlifter with abs.i keep my bodyfat like you at a point where i'm competitive .i watch what i eat,i train heavy,etc.sorry if my phrase was mis leading.i correct that as to not take away from anyone.

 

[JKurz1]

hey over, what kind of carbs did you use? back to no carbs now?

 

[overhead]

I assume you mean on carb up day. I used a mix of high gi and low gi carbs along with a lowered fat intake. Oatmeal, cheerios, skim milk ( I had not had any milk in over a year), a couple of blueberry muffins, veggies, yogart, chicken and a couple of portein shakes. I also added a little malto-dex powder in the am. I am going to stick to the one day carb up for now and see how it feels. The book gives a 12-48 hour window for carb up, but I know my body pretty well and figure 12 hours would be enough for me. My energy levels were fine this week, I guess from my past low carb diets my body is a very efficient fat burner. After the carb up I could feel that my muscle were "fuller", but my strength seems about the same as it was prior to the carb up. Sunday I was right back to the low carb standard. And I do not plan another carb up until Sat. If everything goes as I think it will, meaning only a small weight lose by Friday, than next week I will cut back on the fat some , but still keep the carbs around 30 grams a day.

 

[JKurz1]

So what did you eat yesterday? TImes? Trying to get this down to a science.....thanks for the help....