Upcoming Diet for my Beastdrol/Katanadrol Stack

[Captain FT]

Stats
Height: 5'10" or 177.8cm
Weight: 225lbs or 102kg
Age: 33
BMR: 2128 cals/day
TDEE: 3670 cals/day (activity factor 1.725 using Harris-Benedict formula)

Goal
- Lose Body Fat without sacrificing muscle size over the next 12 weeks
- Increase Protein and Fat intake and reduce carbohydrates to less than 45g/day Monday thru Friday
- Saturday and Sunday High Protein and High Carbohydrate intake

What I Will Eat
Monday - Friday: Protein and Fat
- Whole Eggs
- Heavy Cream
- Red Meat
- Chicken
- Fish
- Oils (Olive, Flax, Fish, Virgin Coconut)
- Butter (damn straight)
- Cheese
- Bacon
- 4%Milk Fat Cottage Cheese
- Veggies (mostly Broccoli)

Saturday - Sunday: Protein and Carbs
- Pasta
- Pizza
- Chicken
- Red Meat
- Brown Rice
- Whole Oats
- Fish
- Sweat Potatoes
- Veggies (mostly Broccoli)

Attached is my food log from my Diesel/Tren stack back in July:
http://www.expertpcsupport.com/foru...esel-tren-stack-food-log-food-log_7_14_09.zip

I haven't filled in the values yet for the upcoming diet but I will be keeping the calorie totals around 3600-3900(just over or around TDEE).

45g of Carbs works out to 180 calories which is 5% of my daily calories from carbs if i'm doing 3600 calories per day.

How do you think I should break up my remaining 95% of my calories from Protein and Fat? 50% protein and 45% fat?

I'm not sure how I want to break these numbers down.

 

[needtogetaas]

nice

 

[SouthernLord]

Is your goal here to reach ketosis? Or just low carb with weekend refeeds?

Lethargy is going to suck on beast without carbs during the week. ECA or lipoflame/stim3 should help with that, but then you run into BP issues.

 

[sonicwaste]

couple of quick questions first:

what is your body fat %? approx
what bf % are you trying to achieve?

I've become less and less of a fan of using TDEE as a basis for anything. Not very accurate in any way.

 

[Captain FT]

couple of quick questions first:

what is your body fat %? approx
what bf % are you trying to achieve?

I've become less and less of a fan of using TDEE as a basis for anything. Not very accurate in any way.

I haven't had it taken. If I had to guess maybe 17-19%. I'm not trying to achieve a certain percentage, more a certain look. I've been as low as 7-8% before and I know how tough it is to get there. I thought I would try something a little different with this cycle to see how my body reacts. The extra fat and cholesterol should improve my GH and hormone levels some. I'm also going to run some T3 alone with this. I was worried that Clen, Beast, and the diet would raise my BP too much.

I've read some good things about high protein and fat Mon-Friday and weekend refeeds.

 

[joe d]

it all looks good to me but i would remove the butter, cheese, and bacon and add whole milk and turkey bacon

 

[needtogetaas]

it all looks good to me but i would remove the butter, cheese, and bacon and add whole milk and turkey bacon

Ya reading it over The words Heart "attack" kept coming to mind.

 

[RickO'Shea]

All the Best to you FT! Let me know how the body responds to the T3. Yeah If you're trying to get really lean (Sub 10%) I would cut out the the butter, sugars, and not good fats you can. Maybe even up the protein percentages, and lower the Fats. I don't get much lethargy on beast really at all, I'm quite spritely

 

[Captain FT]

Thanks guys.

The butter, well its not like I will be eating it straight, but instead of Pam spray I might use butter to cook the eggs with, something like that. Its only on the list because its usable, I might not necessarily eat it.

As for the whole milk, I would love too, but its got too much sugar in it for during the week. I will make my protein shakes with heavy cream cut with water.

Cheese, I'm not too big on overloading with cheese but again the carb factor for during the week Mon-Fri is why it made the safe list. It will most likely be in my eggs, omelets, top my all beef burger, ect. I wont be eating blocks of cheese.

Honestly I'm not a pork person, so bacon wont be in there. I also hate sodium so I don't bacon (turkey or pork usually ever) but it made the list.

I still want to do Big Blast post workout which will end up being 50% of my daily carb intake Mon-Fri at 22g. I agree with you sonic on the TDEE, but for guys who are new to the site or new to keeping food logs in general I think its a good benchmark vs. not writing anything down or knowing how much food they should be taking in. I want to keep my calories around TDEE even if I am slightly over on my daily calories in hopes that the T3 alone will compensate for any errors in calculations, plus I will be doing 40-60 min cardio/day so I should still be burning more than I am taking in.

If you don't like TDEE, what do you suggest? I've been using it mainly as I stated above, for the new guys that come in and look at this stuff so it helps them understand that you HAVE to eat, even when wanting to cut. How many posts have you seen from guys taking in 2000 cals while cutting, but they might not even be hitting their BMR level for cal intake with those numbers. My general rule of thumb using TDEE is, CUTTING - 200-400 cals under TDEE, and BULKING - 200-400 cals over TDEE. I think it works well for the vast majority of folks who aren't ever planning to step on stage.

I still want to hear what you like vs. TDEE, I'm always open to learning new things and sucking up some sonicwaste knowledge.

And I'm still not sure how I want to work the ratios

 

[sonicwaste]

There are 2 methods I use for determining calorie intake

1) BMR + Approx. calories burned through cardio + Approx calories burned through training

2) Bodyweight X 14-16... 14 for low metabolism, 15 for high metabolism, 16 for high metabolism/or being on T3.

Both are just approximations, eventually you find out through trial and error where your true caloric expenditure lies.

I must say I'm not a huge fan of the high fat/protein Keto diet. I think it works decently at higher body fat %ages. It's easy to follow and calculate. The high fats keep you full and repel hunger. But my main gripes with the high fat/protein CKD is sustainability. Even with re-feeds sustaining training sessions and cardio sessions becomes exponentially harder, the longer you do it.

When you think about what has to happen to free stored fats and transport them to the mitochondria, it seems to be not very efficient. Glycogen depletion is key to this cconcept. And the problem is, in the full absence of carb sources training hard enough to fully deplete glycogen becomes very hard, if not impossible.

TKD is a step ahead in that department because you have pre-workout carbs to sustain the workout volume you need to fully deplete glycogen. Remember when you are glycogen depleted enough, carbs taken in will go towards glycogen replenishment and not to energy use or fat storage.

The best thing is an oxymoron... basically variations of the anti-keto to keto diet. I say that jokingly, but it is basically true. With high training intensity depleting glycogen further and further you can eat enough carbs to support training/cardio and you still maintain the fact that you are using stored fat.

I hope that makes sense, I tried to figure out how to explain it best.

My number one new dieting concept is to base diet on training.

Another new thing that I have been tooling around with is severely restricting calories ala the ultimate diet 2.0... I've been running 3.5 days at 50% of maintenance as described in #2 above. I'm shredding big time, and the rebound from carbup into maintenance is unbelievable.

 

[joe d]

i think when you weigh out the good and bad from milk the good outweighs the bad enough to at least have a glass eod. but thats just me.

 

[Captain FT]

There are 2 methods I use for determining calorie intake

1) BMR + Approx. calories burned through cardio + Approx calories burned through training

2) Bodyweight X 14-16... 14 for low metabolism, 15 for high metabolism, 16 for high metabolism/or being on T3.

Both are just approximations, eventually you find out through trial and error where your true caloric expenditure lies.

I must say I'm not a huge fan of the high fat/protein Keto diet. I think it works decently at higher body fat %ages. It's easy to follow and calculate. The high fats keep you full and repel hunger. But my main gripes with the high fat/protein CKD is sustainability. Even with re-feeds sustaining training sessions and cardio sessions becomes exponentially harder, the longer you do it.

When you think about what has to happen to free stored fats and transport them to the mitochondria, it seems to be not very efficient. Glycogen depletion is key to this cconcept. And the problem is, in the full absence of carb sources training hard enough to fully deplete glycogen becomes very hard, if not impossible.

TKD is a step ahead in that department because you have pre-workout carbs to sustain the workout volume you need to fully deplete glycogen. Remember when you are glycogen depleted enough, carbs taken in will go towards glycogen replenishment and not to energy use or fat storage.

The best thing is an oxymoron... basically variations of the anti-keto to keto diet. I say that jokingly, but it is basically true. With high training intensity depleting glycogen further and further you can eat enough carbs to support training/cardio and you still maintain the fact that you are using stored fat.

I hope that makes sense, I tried to figure out how to explain it best.

My number one new dieting concept is to base diet on training.

Another new thing that I have been tooling around with is severely restricting calories ala the ultimate diet 2.0... I've been running 3.5 days at 50% of maintenance as described in #2 above. I'm shredding big time, and the rebound from carbup into maintenance is unbelievable.

Awesome thanks bro as always.

Funny enough, 225lbs x 16 (T3 metab) is 3600 cals which is what I am tooling around with as my TDEE too. I'll check out the ultimate diet when I get a chance. I still have a few weeks before I start this. I did a diet basically the same as my original post last year before going to Mexico and it worked out well and I wasn't on cycle.

 

[Captain FT]

i think when you weigh out the good and bad from milk the good outweighs the bad enough to at least have a glass eod. but thats just me.

Don't get me wrong I love whole milk and had about a half gallon a day when I was bulking on diesel/tren, and I will have milk on the weekend too when I carb load, but during the week I can get by without it.

 

[sonicwaste]

When I am on maintenance I use calorie countdown milk by HOOD.

It's good stuff. They have fat free and 2%. White and Chocolate

3g carbs per cup

 

[Captain FT]

When I am on maintenance I use calorie countdown milk by HOOD.

It's good stuff. They have fat free and 2%. White and Chocolate

3g carbs per cup

Nice I'll have to try that. Where did you get it? Whole Foods or Wegmans or some specialty grocery store?

So my important questions, how do you think I should break the percentages down. During the week 5% of my total cals will be from carbs which leaves 95% of the cals from Protein and Fat. I'm thinking

P-60%
F-35%

or

P-55%
F-40%

or

P-50%
F-45%

I think anything other than those 3 would be either too much fat or pointlessly low fat.

 

[sonicwaste]

The only places that I know of that carry the calorie countdown milks are Wal-Mart and Kroger and some specialty stores.

Check this out:

CKD Worksheet

That is Mr X's CKD worksheet. If I were to follow any macro ratio for CKD, this would be it. That's what I did before last time I ran a regular CKD. It's calorie and macro cycling.

What are your workouts going to be like?

To reap the benefits of glycogen depletion, this is a guideline on how to get there:

Quads, Hamstrings, Back, Chest, Calves all need a total of 12 sets of 15
Shoulders, Biceps, Lower Back, Triceps need 4-6 sets of 15

This is for an initial phase of glycogen depletion. Then before the carb re-feed an additional 2 sets of 12 for each body part, not including warm up sets.

Full glycogen depletion over the week will ensure that your body is freeing fat and using it for energy/fuel. Further it will make sure that your carb-up will not cause you to put on fat... You can actually continue to use fat for fuel through the first portions of your carb up if you are fully depleted.

If you can get to full depletion, then the protocol for glycogen regeneration would be 7-7.5g carbs per LBM.

I hope this helps.

 

[RickO'Shea]

It helps me Sonic! I'm going to start again and even though Lyle does a good job of explaining this you do him one better! I'm not sure if I got into full glycogen depletion the first time around. I've been dramatically decreasing my carbs this week to prep for it.

 

[sonicwaste]

It helps me Sonic! I'm going to start again and even though Lyle does a good job of explaining this you do him one better! I'm not sure if I got into full glycogen depletion the first time around. I've been dramatically decreasing my carbs this week to prep for it.

It's all about rhythm of repetition. It's a bitch doing 15 reps across 60 seconds... But it's most definitely sparked growth as well as serving it's purpose of glycogen depletion.

Those workouts are intense 2 hour workouts... but it gets better

 

[Captain FT]

It helps me Sonic! I'm going to start again and even though Lyle does a good job of explaining this you do him one better! I'm not sure if I got into full glycogen depletion the first time around. I've been dramatically decreasing my carbs this week to prep for it.

Is this in reference to UD2? I'll have to pick it up this weekend and do some reading if it is.

 

[sonicwaste]

Is this in reference to UD2? I'll have to pick it up this weekend and do some reading if it is.

Yeah, it's in reference to UD2... But it's also somewhat a principle I picked up from Omega a while back, and have used the ideas to create my own. But that specific reference was to UD2.

If you decide you want to go UD2, I have a bunch of tips on a bunch of different concepts that I had to learn the hard way. I have finally cultivated my method for successfully pulling the diet off.

While there is a certain amount of specifics to the diet, Lyle leaves a lot of it open ended... A lot of the details, so to speak are up to the individual. It took me a while, but I finally mastered the diet. I must say the results are pretty ridiculous.