Quick Results Program

[The Shadow]

Wow - that is exatly what I was looking for. Thanks Corn! Why should I alternate NYC and Ripped Fuel Extreme??

I am not completely familiar with all the exercises you mentioned, but I'll look them up and have Fro help me out. My biggest challenge will be calculating my diet. I have always just gone by common sense - eat well, now carb, low fat. This will take some time, but I'll do it. I usually only eat three times a day and snack on nuts in between, but I'll change that to. Thank you for your help!

Anytime - Fro will know the couple exercise you don't.

Rotate the two because there is a different fat buning agent in them. Kepps thing fresh so to speak.

If you eat out:

Plate should be 50% full of low fat protein, 25% with a crunchy carb and 25% with a mushy carb.

 

[muskles]

Plate should be 50% full of low fat protein, 25% with a crunchy carb and 25% with a mushy carb.

LOL.. first time i've heard this statement... what constitutes a crunchy carb? mushy carb? potatoes could go either way... in the form of french fries, baked, mashed..

IMO it'd be much better to avoid eating out for the next month because it's hard to know what restaurants add for flavor... which can REALLY throw things off... but if you do go out to eat, i would try to make sure it's a chicken and veggie dish, and only eat half or less... breaking up the meals into smaller proportions will help your diet out dramatically... good luck

 

[The Shadow]

LOL.. first time i've heard this statement... what constitutes a crunchy carb? mushy carb? potatoes could go either way... in the form of french fries, baked, mashed..

IMO it'd be much better to avoid eating out for the next month because it's hard to know what restaurants add for flavor... which can REALLY throw things off... but if you do go out to eat, i would try to make sure it's a chicken and veggie dish, and only eat half or less... breaking up the meals into smaller proportions will help your diet out dramatically... good luck

LOL - crunchy means a fibrous vegetable.

True on eating out. It's a fact though that at sopme point, you WILL have not prepared a eal at the right time. Just a rule of thumb.

 

[Gladiola]

IMO - you get most of the benefits from the low carb approach - ie ketosis and loss of BF pretty quickly. Combined with ala and a fat burner and you will be a furnace.

But I thought carbs had to be below 30 to be in keto - so this isn't a cyclic ketogenic diet?

Any reason for the fairly high rep recommendation?

Lunges-
Walking lunges, stationary, or barbell where you step- lunge down- return to standing?

When do you recommend doing the cardio?

Thanks

 

[The Shadow]

But I thought carbs had to be below 30 to be in keto - so this isn't a cyclic ketogenic diet?

Any reason for the fairly high rep recommendation?

Lunges-
Walking lunges, stationary, or barbell where you step- lunge down- return to standing?

When do you recommend doing the cardio?

Thanks

ALA greatly aids ketosis. Think insulin-like results. You will probably be in ketosis from 3-5 days on this program

High-rpes help deplete carb storage to aid in ketosis

Prefer walking but it doesn't really maytter. Hams get hit harded when you walk.

Cardio -

First thing in the AM is best, then:

AFTER training as glycogen stores are low - gets into the zone faster.

 

[Gladiola]

Seems like my strength would have to be maintained on this - no gains??

Since 8-12 reps is ideal for strength gains. Plus I won't be too strong if I'm glycogen depleted.

Walking lunges - my grip almost totally gives out after 20 paces (10 reps per leg) with 35# in each hand. My legs do fatigue, but I feel it in my darn forearms more. Whereas I can do about 20 reps with about 120# on my upper back - with step & lunge, return to standing.

I'm such a wuss about keto. Afraid I won't be able to hang & I'll lose my mind & lose control. (Seriously, when I'm hungry I'm EVIL & do not think straight). I read how glucose is our bodies fuel & even fuels brain function. As I'm in the midst of recovering from horrible sugar addiction, I'm scared to step into territory where I feel lots of risk for total failure.... I gotta get some more courage. Gotta also decide if it's worth it... I'm not unhappy as I am now.

 

[The Shadow]

Seems like my strength would have to be maintained on this - no gains??

Since 8-12 reps is ideal for strength gains. Plus I won't be too strong if I'm glycogen depleted.

Walking lunges - my grip almost totally gives out after 20 paces (10 reps per leg) with 35# in each hand. My legs do fatigue, but I feel it in my darn forearms more. Whereas I can do about 20 reps with about 120# on my upper back - with step & lunge, return to standing.

I'm such a wuss about keto. Afraid I won't be able to hang & I'll lose my mind & lose control. (Seriously, when I'm hungry I'm EVIL & do not think straight). I read how glucose is our bodies fuel & even fuels brain function. As I'm in the midst of recovering from horrible sugar addiction, I'm scared to step into territory where I feel lots of risk for total failure.... I gotta get some more courage. Gotta also decide if it's worth it... I'm not unhappy as I am now.

This is different you are still EATING carbs, but relying on a trick to preferentially shuttle them into the muscle bellies...there will be cravingson the two low carb days...but that's no too bad.

Try walking lunges with the bar across the back, or use straps....

....pm me further on the carb thing.....

 

[VeggieLifterChick]

Hey Genie,
I am in the same boat as you! 5'4'', 132, 21% bf or so, and i have 4 weeks to lose some before my boyfriend's graduation when I have to go to the beach and stuff. I'm going to be trying this same routine. I don't like the idea of rotating in the ripped fuel though, because I DO NOT tolerate ECA very well. But if it works, well....I guess I'll try. I have some Xenadrine, so Cornholio, can I substitute that for ripped fuel?

 

[Genie]

Hey Genie,
I am in the same boat as you! 5'4'', 132, 21% bf or so, and i have 4 weeks to lose some before my boyfriend's graduation when I have to go to the beach and stuff. I'm going to be trying this same routine. I don't like the idea of rotating in the ripped fuel though, because I DO NOT tolerate ECA very well. But if it works, well....I guess I'll try. I have some Xenadrine, so Cornholio, can I substitute that for ripped fuel?

I am actually really excited to do this! The challenges are going to be cardio in the AM, but that is pretty easy to overcomea couple days a week. And, as I mentioned earlier, doing the calculations with the diet. Tonight I am sitting down with my boyfriend and we are writing out a diet schedule. I am nervous because I am afraid I don't know enough about which foods have what. But I am goign to stick to teh basics - chicken, fich, lean meat, veggies, oatmeal, protien shaks and bars. I just need to figure out what goes where.

I have had issues with ECA's as well, but just keep it low. Your body will adjust to it. It is when you increae your dosages too quickly that you can get sick. Let me know how you are doing! I just got back from the mall and was not happy! I am determoned to remain extremely focused for teh next 5 weeks!

 

[Genie]

Does anyone have, or knwo where I can find, a sample carb-rotating diet? I am gearing towards this rotation:

Low-carb Cyclic diet. Think traditional low carb diet for 3 days, followed by a high-carb diet for 2 days followed by a medium carb diet for three days.

So:

On the medium carb days - take in 1 gram of carbs/pound bw.
on the low carb days - half the amount on the medium days
high days - take in 1.5 times the carbs as the low days.

So for 130 pound Chica:

Low - 65 grams
medium - 130 grams
high 195 grams