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My Super High Fat Diet

SouthernLord

SouthernLord

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Ok... I just posted this in Desmond's thread, but it was the worst thread hijack in EF history so I deleted it.. A few bros have asked me about my diet and I have responded in PMs. I am going to post my typical daily diet here for all to see. This is a cut/paste from some I PMs I sent.....

I am a mix of an Endo/Meso. I put on muscle easily, but my body would love to be +20% body fat. I am not recommending this diet to anyone, but it is working good for my needs. I do not suffer from the constant up and downs associated with my past carb consumption. I really enjoy the sustained energy from the high fat intake, and strength gains are great. I am down from ~225 to 214-217 depending on the day. I dropped 5 pounds of glycogen the first week. I am getting stronger and it does appear I am losing body fat. The ultimate goal here is LBM gain. Fat Loss is just an added bonus. My BF levels are just fine for now, and to allow for additional bulking. I think that eating a diet like this will allow for an easy transition to full blown keto dieting when the time comes to strip the fat.


Non Training Day Diet

Meal 1: 6 Whole Omega 3 eggs + 1/2 cup egg whites scrambled with 4-6oz of turkey sausage and 1-2oz of cheddar cheese. 2g fish oil and 2g CLA

Meal 2: 75g Whey Isolate (soon to be Whey iso/egg white/casein blend) mixed with either 8 tblsp of heavy cream or 2 tblsp Olive oil. 2g Fish Oil (this is my busy time at work, I can not get a solid meal in here)

Meal 3: 10-12oz Sirloin tip roast or 93% rinsed ground beef. 2 cups of either broccoli/Asparagus/Green beans with 1-2tblp Smart Balance Spread. 1-2oz almonds/pistachios/cashews. 2g fish oil 2g CLA

Meal 4: Same as 3

Meal 5: Same as 3, but 10-12oz Chicken Cutlets

Meal 6: Same as 5, sometimes same as meal 1

Meal 7: 50g Micellar Casein, 25g Whey Iso, 5g Psyllium husk, 2g Fish oil


Ok let me say... i aim for around 500 grams of protein a day. Sometimes I get 600+ sometimes I barely get 500. It all depends on the day. This is the only real macro I am counting at this time. AS you can see my fat intake is through the roof. If you want to figure it out, please do so lol. Carb intake is minimal. The food I eat that contains the highest amount of carbs is cashews, and I do not eat these every day. Three days a week I have 80g WMS split between pre and post workout. I also take a few tablespoons of Glycerol mixed with bcaa a day (I just started doing this) I have not carb loaded yet, and I have been eating this same diet for going on eight weeks. I am usually very flat come Monday morning. After training on Monday and taking in the WMS and three tblsp of Glycerol split between pre/pwo I swell up and stay full most of the week. I was actually thinking of carb loading this Saturday for the first time though, just to see how my body reacts. Probably around 8-10g per KG of body weight while keeping fat intake minimal. Mostly high glycemic carbs too. Mmm... fat free waffles and syrup lol

I am very satisfied with this diet at the moment. I am not really asking for a critique here, but I thought I would share because some have shown interest. If anyone sees something that doesn't look right, or that would make this possibly work better, please share. Thank you for reading:D
 
You must be cutting. lol. ive done high fat/ high protein in the past, go to 6%bf in 3 months. my body wasnt very happy though without carbs for that long. and i was always tired
 
Nomak666 said:
You must be cutting. lol. ive done high fat/ high protein in the past, go to 6%bf in 3 months. my body wasnt very happy though without carbs for that long. and i was always tired
Click to expand...

lol

My body loves this shit. I have great energy all day. I'll cut when I'm 260:chomp:
 
Thanks for your post SL - I do well with carbs but its interesting to see the alternative approach.

I do wonder whether co ingestion of cream (sat fat) and large amounts of insulingenic whey is desirable however?
I'd personally up the fish oil given how large your fat intake is, but that's just me.
 
desmond said:
Thanks for your post SL - I do well with carbs but its interesting to see the alternative approach.

I do wonder whether co ingestion of cream (sat fat) and large amounts of insulingenic whey is desirable however?
I'd personally up the fish oil given how large your fat intake is, but that's just me.
Click to expand...

You are absolutely right. The cream is a recent addition. The whey iso I have is disgusting and the olive oil does not mix well with it. I am dropping the cream and going back to my old whey/egg white/casein blend + olive oil which I love so much.

I am taking in roughly 14 grams of fish oil a day. Sometimes more when I use the Carlson's liquid. How much more would you recommend?
 
Great Post, it's good to see this kind of diet on here. I've done the anabolic diet (similar with weekend carbups) in the past with great success. Some of those meals bring back memories. I LOVED heavy whipping cream. It would turn those protein shakes into a real delight.

A typical meal for me would be 8 ounce cut of steak covered in 2 strips of bacon with melted cheese on top.

I would first cook the bacon in the skillet, then the steak in the bacon grease lol.

One of the interesting things was that my weight stayed the same throughout the day. Most people would be shocked at how carbs suck in that water weight and cause those major fluctuations.
 
Lets talk about the high fat haters. Some will look at this diet and say your lipids must be a wreck. Have you had any blood work done recently? One of the premises of the anabolic diet was that your cholesterol would actually get better with proper fat intake. I've heard accounts on other boards of this. People are usually shocked to hear it.
 
OneBreath said:
Lets talk about the high fat haters. Some will look at this diet and say your lipids must be a wreck. Have you had any blood work done recently? One of the premises of the anabolic diet was that your cholesterol would actually get better with proper fat intake. I've heard accounts on other boards of this. People are usually shocked to hear it.
Click to expand...

NO. I actually plan on getting a full physical/blood work soon. I need to check my natty test levels and such.
 
OneBreath said:
Great Post, it's good to see this kind of diet on here. I've done the anabolic diet (similar with weekend carbups) in the past with great success. Some of those meals bring back memories. I LOVED heavy whipping cream. It would turn those protein shakes into a real delight.

A typical meal for me would be 8 ounce cut of steak covered in 2 strips of bacon with melted cheese on top.

I would first cook the bacon in the skillet, then the steak in the bacon grease lol.

One of the interesting things was that my weight stayed the same throughout the day. Most people would be shocked at how carbs suck in that water weight and cause those major fluctuations.
Click to expand...

A few years back I followed the AD for close to a year. I was into PL at the time and i got super conditioned for my weight class and strength gains were good. The only reason I am not doing full blown AD right now is my love for PWO carbs lol. The WMS three times a week keeps me feeling and looking full.

When I was doing the AD my grandfather had a McDonald's franchise. He would give me cases of quarter pounder burgers, flats of 48 eggs, and boxes of bacon. That was absolutely the shit!!! It was a very inexpensive diet for me lol. Unfortunately he sold the franchise and is now retired lol. My lipids were never out of a normal range during this time either. Even living off of McDonald's lol.
 
Dave Palumbo is an advocate of High Fat diets for most of the guys he works with. High fats, high protein and low to mid carbs from the diets I have seen that he has put together.
 
Reminds of the Anabolic Diet Southern Lord. Pasquale does this 5 or 6 days during the week and then carb loads during the weekend paying attention to bloat and at that point you stop. Muscles should swell quite substantially on the weekend when the macros are switched to mainly carbs.
 
shogun7 said:
Reminds of the Anabolic Diet Southern Lord. Pasquale does this 5 or 6 days during the week and then carb loads during the weekend paying attention to bloat and at that point you stop. Muscles should swell quite substantially on the weekend when the macros are switched to mainly carbs.
Click to expand...

I had a good experience when I did the AD. I like pre and pwo carbs though.

I have decided to do my first carb up this Saturday. Here is what i bought at the store today in preparation...

10 single serving boxes of Kids Cereal. Trix, Coco Crisp, Cinnamon toast crunch, Fruity Pebbles, etc

Fat Free milk

Low Fat waffles

Syrup

I will also be drinking WMS through out the day, and eating brown rice later in the day. I am gong to shoot for 1000 grams of Cho.
 
SouthernLord said:
I had a good experience when I did the AD. I like pre and pwo carbs though.

I have decided to do my first carb up this Saturday. Here is what i bought at the store today in preparation...

10 single serving boxes of Kids Cereal. Trix, Coco Crisp, Cinnamon toast crunch, Fruity Pebbles, etc

Fat Free milk

Low Fat waffles

Syrup

I will also be drinking WMS through out the day, and eating brown rice later in the day. I am gong to shoot for 1000 grams of Cho.
Click to expand...

Holy Shit!!

:mix:
 
SouthernLord said:
I had a good experience when I did the AD. I like pre and pwo carbs though.

I have decided to do my first carb up this Saturday. Here is what i bought at the store today in preparation...

10 single serving boxes of Kids Cereal. Trix, Coco Crisp, Cinnamon toast crunch, Fruity Pebbles, etc

Fat Free milk

Low Fat waffles

Syrup

I will also be drinking WMS through out the day, and eating brown rice later in the day. I am gong to shoot for 1000 grams of Cho.
Click to expand...

LOL Damn dude, no clean carb up eh? Got to indulge once in awhile right?

When I carb load, I just do a bunch of raw honey and fruit with raw eggs to try to shuttle the amino acids into the muscle; with the the help of insulin from the shit-ton of fruit I try to consume on the carb day.
 
Sorry I thought only 8g fish oil. 14 is closer to what I was thinking given how much fat your consuming.
 
I've been doing a lot of reading up on the carb load. A lot of bros like the higher glycemic route when loading up to this level. If I am loading on 800-1000 grams of oatmeal and white rice I would be glued to the toilet for a week lol. I want to really push it and see how much I actually fill out. I predict a 10-12 pound weight gain come Sunday morning. Of course this will all be pissed away by mid week. This should be a fun experiment. Can you say "Carb Coma"? lol
 
I am just into four weeks of AD, and still reading bits of the book.

Post-workout carbs are ok. He even says seriously carboholic peeps can have a chocolate bar or ice cream PWO as long as it fits in with your carbs, and for some, this could be more than the recommended 30 g.

I am enjoying it.

I do think the first time you stop eating carbs or go low carbs, it is a bit of a shock to the system.

I remember my first proper BBing comp and my coach told me to carb deplete.

I was 'You want me to eat HOW many carbs?' I was shocked, and that was still eating between 60-100 g.

I did low carbs for awhile last year, I didn't seem to have energy to train.

This time, it is ok, and I have had energy to train this week, I was thinking I may have to come off, but now it is looking promising.
 
Tatyana said:
I am just into four weeks of AD, and still reading bits of the book.

Post-workout carbs are ok. He even says seriously carboholic peeps can have a chocolate bar or ice cream PWO as long as it fits in with your carbs, and for some, this could be more than the recommended 30 g.

I am enjoying it.

I do think the first time you stop eating carbs or go low carbs, it is a bit of a shock to the system.

I remember my first proper BBing comp and my coach told me to carb deplete.

I was 'You want me to eat HOW many carbs?' I was shocked, and that was still eating between 60-100 g.

I did low carbs for awhile last year, I didn't seem to have energy to train.

This time, it is ok, and I have had energy to train this week, I was thinking I may have to come off, but now it is looking promising.
Click to expand...

So you like the AD so far?? I really enjoyed it. I never crashed and i always had good energy. Well, except for the first half of the day on Monday. I would be in a bit of a fog from the weekend carb ups. I might have to re-read the AD. I have the hard copy of The Anabolic Solution for Powerlifters around here somewhere from 3 or 4 years ago. I also have a newer version that's an ebook. I know the diet changes slightly year to year along with the name. I don't really remember his recommendations for PWO carbs though. I think you can get a similar response like dextrose/malto/WMS/etc from Hydrolyzed whey and 30-40 grams of glutamine PWO.
 
Tat, SL:

I still find it hard to understand how from the simple science of it that a low carb diet can result in better gym performance. HIIT, weights requires muscle glycogen. fat is not converted into this.

If a high fat diet was so compatible with performance for intense exercise like weights, why wouldn't 100 sprinters, pole jumpers, gymnasts etc be adopting it?
 
desmond said:
Tat, SL:

I still find it hard to understand how from the simple science of it that a low carb diet can result in better gym performance. HIIT, weights requires muscle glycogen. fat is not converted into this.

If a high fat diet was so compatible with performance for intense exercise like weights, why wouldn't 100 sprinters, pole jumpers, gymnasts etc be adopting it?
Click to expand...

I don't think low carbs would suit everyone, it would mean an experiment.

This is the premise of most of the low carb diets, you switch your metabolism from sugar buring to fatty acid burning, so the first 12 days of low carbs, and also no calorie counting, well eating A LOT of calories in fat and protein.

Last time I reviewed all my metabolic pathways (I read metabolism at a glance), the thing that jumped out for me was that muscle preferentially uses fatty acids as fuel.

The glycerol backbone is converted to glucose, fatty acids undergo beta oxidation in the mitochondrial (each cycle forms 14 ATP)to form acetyl-CoA which enters Kreb's cycle, which makes reducing substances (NADH) and some ATP.

Fat stores far more energy than carbs, but it does require the physiological shift and some psychological adaptation.

It may not be the ideal diet for everyone either.
 
SouthernLord said:
I had a good experience when I did the AD. I like pre and pwo carbs though.

I have decided to do my first carb up this Saturday. Here is what i bought at the store today in preparation...

10 single serving boxes of Kids Cereal. Trix, Coco Crisp, Cinnamon toast crunch, Fruity Pebbles, etc

Fat Free milk

Low Fat waffles

Syrup

I will also be drinking WMS through out the day, and eating brown rice later in the day. I am gong to shoot for 1000 grams of Cho.
Click to expand...


Oh hell yeah. I loved the carb ups. You will absolutely fill out and feel like a beast. You also will carb coma big time saturday but i'm willing to bet that if you do a DC session on monday it will be one of your best.

I've never felt such intensity as the post carbup workouts. Have fun!
 
What about results Tat. I am sure your monitoring BF. Are you seeing a reduction? Is their any muscle loss?
 
access said:
What about results Tat. I am sure your monitoring BF. Are you seeing a reduction? Is their any muscle loss?
Click to expand...

I have come off a comp diet that I was on for FAR TOO long with no cheats are with fat too low for me.

I weighed in at 65 kg at my last comp, I was around 16-18 % ?bodyfat (I am probably around 63-64 kg in my avvie and siggie pic). I used to be far more rigorous with bodyfat, I still use it, but I am getting better at using the mirror.

I had a one week break and ate ANYTHING and EVERYTHING and loads of it, then started on the anabolic diet.

I haven't been counting calories, but it is high, probably around 4000 kcals/day. :qt:

That is a part of the first four weeks of the anabolic diet, to get your body to switch to fat burning.

I weighed in this week at 70 kg, bodyfat is about 20-22%.

Let's just say I have been filling out in quite a girlie way but still have a BBers shape with a little tummy.

I am rather enjoying the voluptuous me. :biggrin:

I am going to be sorting out a diet so I know what I am eating for next week, I think it will be just slightly above my maintenance, so I think it will be around 2400-3000 kcal range.

I am going for putting on as much muscle as I can in the next six months, so it will mean eating, not trying to get lean.
 
Thanks for the update Tat.

I have to say I am yet to see a pic where you don't look stunning. I am sure I would enjoy one showing you off with this new voluptous side too, so if you feel inclined to post then don't hesitate..!

:google:
 
SL, update us on that weekend carbup bro. I hear i might have been epic. Something about a cup of maple syrup? Hope you awake from your coma soon :)
 
LOL

I only carbed up half the day. It was more than enough. My muscles are still full today and tomorrows Workout should be killer.

I had.....
Two pints of fat free milk
Six single serving boxes of kids cereal
Eight waffles
Half a cup of syrup
160g of WMS

This was all in my first three meals. I felt like shit the rest of the day. Dazed and Confused lol
 
SouthernLord said:
LOL

I only carbed up half the day. It was more than enough. My muscles are still full today and tomorrows Workout should be killer.

I had.....
Two pints of fat free milk
Six single serving boxes of kids cereal
Eight waffles
Half a cup of syrup
160g of WMS

This was all in my first three meals. I felt like shit the rest of the day. Dazed and Confused lol
Click to expand...



you carbed up yesterday too right? how did that go? lol, dizzy, confused and sleepy?
 
I had two dozen eggs, 2 pints of raw cream, 3 cups of whey protein and 2lbs of beef today. 6000 calories.

Carb up coming in on Wednesday. Going for a shit-ton of spaghetti.
 
2 pints of raw cream?

I will be interesting to see how cholestoral levels look in a few months - (not saying this in a derisive way either, actually interested)
 
I only carbed up half a day on Saturday. Next week I will do it on Sunday. This was only an experiment. My gi was a bit distressed too I was blowing some obnoxious wind lol. I might do more of a mix between high and low glycemic carbs next week.
 
I have to start counting calories again today.

My carb up was mostly with bread and butter, Irish potatoe farls,Irish soda farls, Food Doctor bread, sprouted wheat and date bread, pita bread with sun dried tomatoes and olives, either with organic butter or pesto and manuka honey 10+.

Low protein.

I did overdo it a bit and I was a bit bloated for awhile, but I felt just freaking SOLID.

I did legs on Sat and had a new PR on SLDL 80 kg/176 lbs.
 
Another thing i would do is get a whole grain baguette from Panera Bread (about 2 feet long) and sit down with a bowl of extra virgin olive oil and just dip/bite. mmmmmmmmmmmmmm
 
SouthernLord said:
I only carbed up half a day on Saturday. Next week I will do it on Sunday. This was only an experiment. My gi was a bit distressed too I was blowing some obnoxious wind lol. I might do more of a mix between high and low glycemic carbs next week.
Click to expand...

Yeah, those high glycemic carbs can really fill you out and bloat fast putting a quick stop to the carb up.

I think I'm going to try for a 24-48 hour carb fest using only complex carbs and assess it from there.
 
I notice that a lot of your carbs up including fats? Is this the norm? Insulin + fat = bad combo???
 
desmond said:
I notice that a lot of your carbs up including fats? Is this the norm? Insulin + fat = bad combo???
Click to expand...

Are you referring to my posts? The intake that I posted was for the low carb week which consists of meats, cheese, raw cream, eggs, anpb, almond butter, avocados, whey protein, etc.

For carb ups, I will isolate my carbs from fat. Although some people have no difficulties with throwing some fat in with their carbs to slow the digestion and release of blood sugar. It's something you have to experiment for yourself to find your own individual tolerance for sure.
 
shogun7 said:
Are you referring to my posts? The intake that I posted was for the low carb week which consists of meats, cheese, raw cream, eggs, anpb, almond butter, avocados, whey protein, etc.

For carb ups, I will isolate my carbs from fat. Although some people have no difficulties with throwing some fat in with their carbs to slow the digestion and release of blood sugar. It's something you have to experiment for yourself to find your own individual tolerance for sure.
Click to expand...



BINGO, the fat slows down the digestion of simple carbs, and vinegar also helps.

So that combo of olive oil, balsamic vinegar and ciabatta is perfect.

:biggrin:
 
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