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low carb power lifting diet tracking

overhead

overhead

New member
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.
 
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.
 
Last edited:
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.
 
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
 
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?
 
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.
 
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.....
 
The mann said:
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.....
Click to expand...

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.
 
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.
 
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.
 
well i'll tell you this,every person on here can disagree with me....thats fine.....the results i get speak for themselves .i know nobody has given me slack personally,but i'm smart enough to know when something works for me. what needs to be understood is different things work for different people so one type of diet does not fit all.it's up to each person to figure what works for them.i don't get into the debates caus ei don't care.....but i know what your saying.......
 
I really should avoid getting into it, that is probably a good idea. I just cannot help myself sometimes. People I lift with and friends are very supportive of what I am doing, though they do give me crap about being the weakest 200 pound "power lifter" they ever seen :).
ME today was rack lock out, it actually turned into more of a standard bench. For some reason I set the pins at a point where my rom was only about 1 inch shorter than a standard bench. I realized it once I started, but I figured I would just finish out that way. And, my max ended up falling short of what my standard bench max is by 10 pounds, 265. The rest of the workout felt good, all other exercises went up in weight. Did dumbell cleans, jm press, a quick set of dumbell curls, bent over rows, dumbell holds to work on grip, a couple of sets of press downs and turkish get-ups just becuase I felt like doing them even though they really do not fit into an ME upper workout. Now, I just have to stuff down 2500 cals today .
 
I have done these keto diets before and sometimes I ended up feeling like crap and not having much energy. What I realized after writing down everything I ate every day was that I was not getting nearly enough calories. Prior to starting this plan I would say I was eating somewhere in the area of 1500 calories, and most of that time I thought I was eating alot. I think ckd lays things out a little different than the anabolic diet as far as calorie intake. At 2200-2500 calories a day I feel like I am stuffing myself, all this high fat high protein food really fills me up. I am not sure what your goals are or how much you are working out but you may want to track your calorie totals and see if they are high enough. Even at my current calorie level, if I followed the standards laid out by Dr Di Pasquale I am still short by 400-500 calories for starting his cutting phase. You have been doing this a while I am sure, so you may have already checked, but it is just a thought.
 
body by fina, how often do you carb up, and how do you do it, also what is the most amount of carbs you will have when on low carb phase
 
July 30

Cal:2499
Protein:193
Fat:163
Carbs:25

Good day, I actually hit my calorie goal. Of course that could be because I worked a 16 hour day and ate most of the time :). Looks like I am going to come up a bit short on the sleep, which is probably just as bad as screwing up my diet. Not sure eating 7 hot dogs in one day is good, even on a low carb diet, but darn it I got to my calorie goal.
 
overhead,good job man!! it took me awhile to get to this point.alot of experimenting,but i am on track now.I don't struggle to make weight and i don't suffer in worjkouts from my diet.i get a bad workout from staying up late more than anything....

Overhead,what type supplements do you take??
 
Hey Body -

Ok bro - You might sway me to try this out so I can speak from experience. You know my thoughts already. Just tell me how often you eat (is it by the clock, every 2 hours???) or whenever and more frequently.......also, where are you getting you fats.....Will you PLEASE give me a sample days menu. I know you told me 5lbs of turkey, Romaine and sometimes a jar of peanut butter......but, how do you split it up.....times of the day, etc.

Thanks man
 
Thanks Mann. Because of my past experience using a low carb diet I am sort of use to eating this way, but I never ate this much on a low carb diet. I am interested to see where my weight will be at 10% body fat, I am thinking I will be able to make 181 without much trouble. Lucky for me today is an off day from the gym or with the 4 hours of sleep I got I would be in trouble :). The other thing that use to kill my workouts is drinking too much, that is not a problem now, I rarely drink much at all. JKurz1, I am not sure about Body, but I eat every 21/2 to 3 hours.
I am sort of a supplement freak, probably take too many, but here they are:
Vitamins:
multi-vitamin
vitamin E 400iu
vitamin c 1000mg
Fish oil with breakfast and dinner
Glucosamine twice a day
Cal-mag 1000mg
Potassium 150mg
Sometimes a fat burner before a workout if I am feeling slow
Primrose oil before bed
zinc 100 before bed
B-5 10 grams (to control acne I get from lifting hard)
R-ala once a day with biotin
Protein shakes
creatine
Fiber supps

How about you Mann?
 
One more thing, on other keto diets I ended up feeling real flat, both mentally and muscle wise, but with this level of calories it has not happened. I am solidly in ketosis and still do not notice any effect on my energy levels.
 
Ok, I will use july 29, I start work at 3pm, thats why the times may seem a little strange

1100am Protein shake
1200pm 3 eggs, 3 slices of bacon
130pm Raw spinich salad, 3 cherry tomatos, 2 tablespoons of olive oil.
300pm 3 slices of salami, one once cheddar cheese
530pm 2 large burgers
700pm 1 more burger
1000pm A bunch of pep pieces, like half a bag
1200 2 tablespoons of olive oil straight

Here is what I ate yesterday:

1100am post workout protein shake
1215 4 eggs, one once of cheese, 3 salami slices
300 2 atkins breakfast bars, 2 hot dogs
530 eas protein bar
7pm 2 hot dogs
1000 2 hot dogs
1200 another stupid hot dog
200am 2 slices of turkey and fiber supp

I usually would not eat this many hotdogs , but I got stuck at work and had no choice. I may never eat one again :). I believe Bodybf eats a little cleaner than I do, but I am not sure.
 
looks good.......i take glutamine,protein shakes,multivitamin,fish oil,and amino acids........those are pretty much what i stay consistent with.....
 
Yeah, I eat a little cleaner, but your diet looks good so far. More sodium and less veggies than I care for. None-the-less you have the basics. A ton of fat, plus some healthy fats thrown in, lots of protien, and you're eating 8 times a day. Any idea on your calores or fat to protien ratios? No, you shouldn't get as flat on higher cals in keto. Give it till the end of the week though, you'll be losing glycogen by day 4 or 5, just before the carbup.
 
no offense, but "yesterdays" menu was a toal and complete disaster.......sorry buddy.....might have been better off fasting.....
 
JKurz, he is trying to bulk on low carbs, but I would tend to agree.
Overhead, hot dogs often have alot of junk added in that you shouldn't be eating. Way too much sodium and preservatives. You need to check them for nitrates also. I believe you arr doing DePasquale's low-carb bulking diet, and I know he hits on that subject in at least on of his books. If possible, try to keep the processed meats to a minimum.
 
You guys are right, no doubt. If I had a *choice* which I did not, I would not have eaten any hot dogs at all. But we lost a bunch of systems at work and I could not leave. It was either hot dogs or crap out of the snack machine. I usually leave work and go to the store, but with the systems down and me stuck on a call until 4am I could not leave. Thanks for the feedback. I need all I can get. I try to stick to mostly fresh beef. I debated not eating at all but with the level of training I did yesterday I figured I better atleast get the calories and fat and just hope the other crap does not hurt me too much.
Dr Pasquale does mention it , he suggested avoiding processed CRAP like hot dogs. I *know* I can lose the weight without much trouble, but I am really focusing on atleast maintaining muscle mass if not increasing it. I would prefer to err on the side of too many crappy calories than going 10 hours without eating. But again, thanks for the suggestions, keep them coming. I do not offend easily :)
 
Oh, and about the veggies, I do need to increase what I am getting. I love raw spinach, plan to go buy a bunch tomorrow. I can eat a couple of cherry tomatoes, and lettuce also. That is, as long as I dump olive oil on it first
 
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.
 
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....
 
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.
 
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?
 
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?
 
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.
 
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.
 
overhead said:
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.
Click to expand...

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.
 
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.
 
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?
 
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.
 
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.
 
The mann said:
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
Click to expand...

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 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.
 
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.
 
AlbinoAssassin said:


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.
Click to expand...

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.
 
overhead said:
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.
Click to expand...

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.
 
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.
 
So what did you eat yesterday? TImes? Trying to get this down to a science.....thanks for the help....
 
Me workout today, GM's again to 3 reps, 235. 10 more pounds then last week, probably had another 10 in me put did not want to push it.
Yesterday was a strange eating day, I bought a bunch of steaks and all of them were bad, so I had to eat more protein bars than usual. I prefer whole food, but had not choice yesterday.

1030 Protein shake
1145 4 eggs, scrambled and one once cheese
1230 tbsp of olive oil straight
330 chicken breast 7 oz
630 2 eas protein bars (tried to eat steak, but as I said it was bad)
1000 4 eggs and one once cheese
1200 protein bar

Thats it. My main goal is to eat every 3 hours, get 40-50% or cals from fat 30-60% cals from protein and 5-10% from carbs. After this week I will increase the protein and lower the fat to between 30-40%. For the first couple of weeks you need to eat the fat to make sure your body gets use to using the fat as fuel .
 
If you are looking for more info you also may want to try the metabolicdiet.com . There is some stuff there along with the links to buy the book if you want. It explains the science behind the diet.
 
I also have to say that writing down and tracking everything I eat is a pain in the a**. I started this thread because a couple of people were interested in my results on this diet, also to force myself to track everything. Feel free to ask any other questions , but I am not an expert, just a guy trying a diet to get leaner and stronger. Your best bet is to pick up the book, it explains in a lot more detail how to adjust the diet to fit your needs. what works well for me may need to be adjusted some to work for you. But like I said, ask all the questions you want.
 
Then don't track it...no big deal.......suggestion......drop the bars....complete garbage.......good luck.
 
Uh, ok. I track so I have some reference to what I am doing and how I am reacting to it. It is just a pain in the A$$ to do, but I have no choice. I was not trying to say I would not answer any questions, I was just pointing out that I am not an expert on the subject, and that one might be better off reading the book. But, like I said, if you have a question I can answer I would be glad to.
 
Aug 4
cals:2370
Pro:213
fat:140
carbs:15

Would have liked a few more carbs today. 15 is a little too low. Anyone else notice that even if you write down every darn thing off of food packages that the fat+protein+carbs never really adds up to the total calories? Guess it really does not matter, the numbers should be close enough.
 
There are about .4 grams of carbs in a large egg. So 10 eggs makes 4 grams. 2 oz of cheddar cheese has I believe 1.2 grams? Don't have any references handy.
 
It was 8 eggs, 2 onces of cheese (colby and some other cheese mixed) and a tomato, my notebook is a little small and I have trouble reading it sometimes.

egg 3.2
tomato 5
2 oz cheese 6 (that is what the package said)

So it was really only 14.2. But, like I said I really would prefer to be closer to 30 grams a day, just did not get any spinach or salad yesterday.
 
Get a different brand of cheese then. Most have ALOT less than that.
 
But this cheese taste good . I think I am going to stick with straight cheedar cheese, or just none at all. I am still trying to get this diet down. I am just glad I have a foreman grill at work. I do need to get more veggies, I figure I could eat a ton of fresh spinach everyday and it would not effect my diet in a negative way at all. As I have experienced in the past, this diet has not effected my energy levels . I did not notice a difference in strength after my carb up, but I did notice my muscles felt "fuller". I am curious as to how my weight loss is going. If I had to guess at this point going on feel it has not changed much, but I guess I will know on Friday. After I dump the body fat I need to a change to more of a bulking type diet I was thinking of keeping carbs about the same , but having a one and a half or two day carb up instead of just 12 hours, what do you think?
 
I know what you are say JKurz, but actually I do eat what I enjoy. Not a big bread, pasta, rice guy. I could eat steak , hamburger and chicken all the time and be fine. Being fat and out of shape for as long as I was, I do take this pretty seriously. But, if I did not enjoy seeing how my body reacts to diet and lifting heavy I would not do it. Setting body wieght goals and seeing how much my lifts improve is fun to me. Adjusting my cals all the time right now is a pain, but once I find the correct numbers it will be much easier.
 
Aug 6
Cals:2173
Pro:210
Fat 125.5
carbs:32.5

I maybe dropping weight a little faster than I expected, my lifting belt and regular belt have both been moved a notch smaller. No loss in strength, workouts still feel good. Guess I will know about the weight tomorrow.
 
Looks good, how much potassium are you getting each day? That could account for more rapid weight loss, in the form of intermuscular water. I would drop the protien slightly and up the fat a little. Get your fat and protien grams at least equal if you wish to drop bodyfat faster. How deep into keto are you and have you checked your blood sugar with a glucometer?
 
I get about 99mg in the form of a pill and whatever else I get from my diet. I have tested with the keto strips a couple of times a week and they report between 15-40 mg/dL. I do not have a glucometer, but I have been thinking about buying one. That may have to wait, my MP3 player was smashed under a 45 pound plate at the gym, so I have to buy a new one. At this point I am not real concerned with how fast I lose the fat, I am more concerned with how much muscle I maintain while losing the fat. My best guess is that the most I can lose on average a week is 2 pounds and still maintain strength and lean muscle mass. I was trying to keep my fat at atleast 50% of total cal intake, but I think you are right, 60% or more would be better for fat loss. As long as I am still showing a low level of ketosis I will be happy. That means some body fat is being used as fuel and that is what I am shooting for. Thats the whole balancing act the book recommends, first get fat adapted, then raise protein and drop fat some to get the calorie total were you need it for you goal. I know that I will atleast have to cycle the fat level to stay fat adapted once I start cutting some of it out of my diet. Fat total would have been better yesterday, but I ran out of Olive oil, so I had to skip my usual "shot". Thanks again
 
No, I mean you need to add up your potassium from your food. 99 mg isn't shit to be honest with you. You would die on that little. Those pills are a waste of money. For example, yesterday I had about 8500 mg of potassium. Higher potassium intakes greatly reduce intermuscular water lose while on a low carb diet.
 
Ok. I will have to dig up info on potassium content of the food I eat and see where it is. I have wtitten down everything I have eaten for the past two weeks so I will have no problem figuring it out. The mainstays in my diet are lots of eggs, lots of high fat red meat, spinach, protein shakes and cheese. I have no idea how much potassium those items contain, I will check it out later and post. I know some people say that protein bars are not a good thing to eat, why is that?
 
The red meat and spinach are high in potassium. Large eggs have I BELIEVE around 60 mg per egg. Cheese is very low in potassium, although alot of dairy products are not. Protien bars suck. They are basically candy bars with half a scoop of protien powder added in. Just blend a snickers up in your protien shake. Read the ingrediants. Even the "good" brands contain crap. Not to say you can't occasionally have one without messing up your diet. I've done tests on several brands with my glucometer and posted them up some time back... back when flexy girl was new to EF. She took a great interest in the thread as I recall and asked ALOT of questions. The carb solutions one's are about the best thing you can eat while in keto if you must have a candy bar. Throw the met-rx and muscletech one's in the garbage if you have them, or just save them for a cheat day.
 
I found a table listing miligrams per cal of potassium in foods. Going by that it looks like I am getting around 4000mg of potassium a day. Think I should up that some?
It is a bad excuse, but I was eating the protein bars to stuff some cals in between meals. I was eating the carb solutions brand, maybe beef jerky would be better?
 
4000 isn't bad on those lower cals. How is your strength?
 
My strength is still going up, this may sound funny, but I know my chest and back are gaining muscle. My stretch marks have gotten larger and hurt sometimes when I wake up in the morning. Not that I like the marks, but I have them so I have to deal. So far I feel no ill effect in the gym at all, my energy levels are good, can get through the hole workout without a problem. Muscle recovery seems to be the same as it was also. No extra soreness and I seem to be fully recovered from a workout in the usual time period.
I can visually see that some fat is leaving. I can check my abs. I am too fat right now so I really only have the top ab showing, but the second and third are starting to peak out.
My last carb up day I only got in about 400 grams of carbs. I feel fine this week so I was thinking I would leave it at that level. But many things I read say with a one day carb up I should be a lot higher than that. What do you think?
 
I would go alot higher on the carbup. 3 grams per ibs of bw, more if you don't begin to feel bloated from it. If you're strength is going up, and you can see fat disappearing, you are NOT lossing muscle, your are just dropping bf. You're on the right track.
 
The mann said:


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.
Click to expand...

I got you. Thanks for not taking it the wrong way. You were speaking in terms of relativity to other powerlifters and that you didn't look like them. I understand now. You look like a bodybuilder but you are a powerlifter. Big props on that man!
 
The mann said:


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.
Click to expand...



I got you man, it's all relative. Stay lean and mean bro!
 
Checked the weight this morning and it looks like I am at 192. That means I lost three pounds in the last seven days. I wanted to keep it closer to 2 a week, but 3 is not bad. My strength is still fine so I am not going to worry about it. Caliper did measure lower, but not low enough to get into the next lowest percentage of body fat so I will still say it is around 20%. I was real slack on the cardio this week, did not do any at all. If I start I am going to have to increase cals some or the weight may come off too fast.
 
Aug 8

Cals:2354
Pro:209
Fat:154
carbs:15

Too low on the carbs again. But, tomorrow is carb up so I will make up for it.
 
JKurz1 said:
I think we'd all rather see WHAT you are eating vs. the ratios.....just my .02.....
Click to expand...

Good point. Ratios don't tell us as much about the quality of food that you are getting than listing the actual foods. In any event, would like to see an occasional post with your meal breakdown for the day. Enjoying my carbup as we speak. Getting sick though, so I'm going to sit around, relax and eat today.
 
ok, I will post up what I eat a couple of times a week. I have decided to replace the protein bars with either a small chicken breast or tuna. Thank you for the direction on that guys.

Aug 6th
1030 Protein shake
1145 4 eggs, 2 onces cheddar cheese
330Small chicken breast, tomato, tuna
500 73% Lean burger meat
730 73% Lean burger meat
900 One once cheddar cheese
1100 2 eggs and one strip bacon

Aug 7
1100 3 eggs, 2 once cheese
1230 Protein shake w/olive oil
300 Some beef jerky and tuna
630 73% Lean beef and spinach (not much spinach)
1030 73% Lean beef and olive oil

Aug 8
1030 Protein shake
1200 4 eggs and 2 onces cheese
300 spinach and olive oil
630 small chicken breast
900 2 73% lean burgers
1200 73% lean burger

I cut cals back to about 2100-2300 and it looks like I am only eating 6 or so times a day. That is a little deceiving becuase I spread the meal out while at work. The times listed are when the meal are cooked or started. Usually I just pick away at them until they are gone, spread out over an hour or so.
 
My carb up today will include cherrios, oatmeal, stuffing, chicken, brown rice, a ton of steamed veggies, and a couple of pieces of pizza if I feel up to it later.
 
Aug 9 Carb up
Foods: English muffins, egg, hash browns, cheerios, skim milk, protein shake, oatmeal, veggies,stuffing, PIZZA and one soda.

Cal:3820
Pro:183
Fat:87
Carb:514

I tried to get to 600 grams of carbs, but I was stuffed all day.
 
Aug 10
Food:Protein shake, eggs, cheddar cheese, olive oil, steak. Not much variety today. No veggies and I again did not eat enough carbs. For some reason I feel more sluggish the day after my carb up than I do any other day of the week. Maybe blood sugar issues, I do not know. Anyone have an ideas?

Cals: 2380
Pro:210
Fat:163
Carbs:14
 
Aug 11
Food: Protein shake, eggs, cheese, tomato, lettuce, green pepper, olive oil, beef, chicken.

Cals:2232
Pro:238
Fat:131
Carbs:23
 
Aug 12

Heart Attack......

Kidding bro....but, don't you get bored stiff with the same high fat meals? COuld you get away with those low carb tortillas??? So awesome and I'm not even CKD...........
 
JKurz1 said:
Aug 12

Heart Attack......

Kidding bro....but, don't you get bored stiff with the same high fat meals? COuld you get away with those low carb tortillas??? So awesome and I'm not even CKD...........
Click to expand...

Actually no I do not get bored of them. I like eating this way. I really could eat steak or other beef and eggs all the time. I could through in those low carb tortillas or low carb bread I just have not gotten around to buying them. What I do get bored of is counting cals everyday, but it has to be done to keep the numbers correct. If I do not count I end up not eating enough. Heart attack, that was funny :). I forgot to post this before, but 2 years ago before I started eating low carb I had blood work done , the results showed high ldl, low hdl and high triglycerides. 3 weeks ago I had another test, ldl was 198, now is 154, hdl was in the thirties, is now 72, triglycerides were around 125 or so, now under 80. And even with all the eggs I eat my total cholestoral is down by a great deal. Could be due to a loss of 50 pounds, but obviously the high fat diet did not send my numbers into heart attack range, actually it seemed to improve them.
 
Keep it up chief....doing good!
Those tortillas have 9g of fiber each! TON! Wonder how many you could eat without exploding in a day......
 
Aug 12

Food: eggs, cheese, protein shake, beef, olive oil. Missed the veggies again today, carbs came up way short

Cals 2280
Protein: 193
Fat:163
Carbs:13
 
Well, from past experience on lifting days I can eat up to about 60 carbs without it having a negative effect on my diet, mood. I do not know how many carbs they contain per, but I imagine I could eat atleast 2. I do not feel it, but I know I need to increase my carbs atleast to 30 and maybe as high as 50. My body is fat adapted now so I do not think it will cause any problems. Hell, I might even go nuts and start eating a 1/2 cup of oatmeal post workout. Yeah, I like living on the edge :)
 
you crazy animal! Why not PRE-workout? You don't want a slow digesting carb post...or did you mean after your PW shake. They say they have 12g of carbs with 9g of fiber which nets to 3g of carbs, right? I just get so damn bloated if I eat too much fiber.....I'm already on a full cup+ of oats, broc. by the bag, veggies, etc.....
 
I would prefer to eat the oats after pw shake. Like maybe an hour or so after the workout. But I am not sure about that yet. When I buy my glucometer I will start to mess around with different foods and see how they effect my blood sugar. I would like to get to about 15% or so before I start messing with too many diet changes. I will try to stuff down a bunch of veggies today and see how it goes.
 
what % bodyfat are you currently at ?? I am just seeing good things coming for you and I am doing about the same diet. I am a hammer thrower with kind of similar workouts to powerlifter. Good Luck keep it up
 
overhead said:
Aug 12

Food: eggs, cheese, protein shake, beef, olive oil. Missed the veggies again today, carbs came up way short

Cals 2280
Protein: 193
Fat:163
Carbs:13
Click to expand...

Throw in some romain lettace and that looks about perfect. YOu should be dropping bf rapidly on this. I never cut my cals that low when dieting though. However, I'm enhanced, while you are doing it totally natural.
 
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