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Posted: 5/7/2012 7:12:47 PM EDT
[#1]
DAY ONE Monday 07 May, 2012
Morning weight - 259 Lift - Deadlift 5s, top end 315, singles at 365, missed 405 Breakfast - protein shake: 2 scoops Monster Milk, 4 oz water, 2T instant coffee, 2 oz half and half, fill to top with 1% milk Lunch- two low carb tortilla wraps with 1/2lb ham (total), lettuce, mustard plus four Jimmy Dean sausage patties "on the side" Dinner- breast and a half of chicken with a little BBQ sauce, probably a cup of sweet peas with a little salt Water liberally throughout the day, some Crystal Lite tea with dinner Probably a total of 2-3 T peanut butter (Natural Skippy, extra crunchy?) from the time I got home to just after dinner- sucks being munchy when low carbing Stick of mozzarella |
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Posted: 5/7/2012 7:15:17 PM EDT
[#2]
Sounds good man....do you have any specific goals?
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Posted: 5/7/2012 7:26:31 PM EDT
[#3]
Quoted:
Sounds good man....do you have any specific goals? As far as weight goes? Not really specific- I have thought my proper weight to be in the neighborhood of 200-225, lifting taken into account. Higher is fine as long as the "functional mass" is in proper proportion. 
ETA: Short term goal is to drop to 225 over the next four months or so while maintaining an upward strength trend. Not sure how this is going to work. 
Strength-wise, it's a constant thing- I'm in it for the long haul, I hope. Short term would be an 1100 total by end of year, and to grow my total 200lbs consistently year over year for the next five years. I know I'll stick (my squat is my problem right now), but that's what I'm shooting for. 
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Posted: 5/7/2012 7:43:56 PM EDT
[#4]
Since you are trying to gauge body composition also, have you considered measuring yourself every week? Maybe something along the lines of a waist-to-hip ratio suggested by Robb Wolf?
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Posted: 5/7/2012 7:47:34 PM EDT
[#5]
I'm not really getting that scientific or precise with it, really. Weight loss + Strength maintenance + visible decrease in midsection = good enough results for this venture.
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Posted: 5/7/2012 7:53:53 PM EDT
[#6]
Do you know your caloric intake? When do you typically train?
I use protein shakes pretty liberally but usually as a means to curb hunger not as meal replacement. The day after I lift I could eat a small village so I usually throw them in there. I like your goals, they're ambitious and awesome.  Add a sweet potato or 2 based on your lifting numbers, on the days you train.
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Posted: 5/7/2012 8:00:35 PM EDT
[#7]
Quoted:
Do you know your caloric intake? When do you typically train? Don't know off hand, suppose I could start tracking- I usually don't, especially during this kind of diet, just eating "plenty" of proteins and veggies without going overboard. Training typically "first thing" in the morning, about 6;30AM. Typically split my morning shake before and after the routine. I use protein shakes pretty liberally but usually as a means to curb hunger not as meal replacement. The day after I lift I could eat a small village so I usually throw them in there. I am the same way after a heavy lifting day- going to have to really look at my shakes and for carb count, might have to switch up. Tried Carnivor yet? I like your goals, they're ambitious and awesome. Add a sweet potato or 2 based on your lifting numbers, on the days you train.
Thankee, sir. Sweet potato is one of the foods I need to get a carb count on. Freaking love them.
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Posted: 5/7/2012 8:11:43 PM EDT
[#8]
I would track just so you know what variables you need to tweak. I don't doubt that your plan will work, but based on the typical eating posted, I think you'll need more carbs to maintain strength. Also considering you're/we're on a strength based program. I wouldn't change it though until you do or don't see results for the first few weeks. If it works, then I'm wrong and it works.
I do think you'll like it though. When I started going P/P and doing NOV I saw fat melting off. I struggled with strength for a bit so I upped my fat intake by switching to more beef and full skin on chicken. I also had to add in some extra carbs, sweet potatoes and regular potatoes did the trick. |
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Posted: 5/7/2012 8:25:47 PM EDT
[#9]
1100 is a very good number.... dead shit and whey brother
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Posted: 5/7/2012 8:25:57 PM EDT
[#10]
RBL- I don't doubt there will be some adjustment to make, but I am probably going to play more with fats as you mentioned. Probably going to be a VERY dirty low carb diet.
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Posted: 5/7/2012 8:28:47 PM EDT
[#11]
Quoted:
1100 is a very good number.... dead shit and whey brother Not bad for a first year number, I reckon. Dead shit and whey, bro.
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Posted: 5/8/2012 4:05:26 AM EDT
[#12]
OST
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Posted: 5/8/2012 4:09:52 AM EDT
[#13]
Quoted:
OST Office of Science and Technology? |
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Posted: 5/8/2012 6:07:50 AM EDT
[#14]
DAY TWO Tuesday, 08 May 2012
Morning weight: 259 Lift: none planned Breakfast: < tablespoon of extra crunchy peanut butter, protein shake: 4 oz water, 2 scoops Monster Milk, 2T instant coffee, 3 oz half and half, fill to top with water Lunch: BBQ chicken and peas as last night's dinner, few small bites of peanut butter, cheese stick, CL tea Snack was a few small bites of peanut butter, cheese stick Dinner: salad mit chicken, Italian dressing, cheese along with four eggs, scrambled, with water to drink. Walk with mein Tochter. |
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Posted: 5/8/2012 6:08:30 AM EDT
[#15]
Quoted:
Quoted:
OST Office of Science and Technology? Old School Tag. It's like subscribing for gangstas.
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Posted: 5/8/2012 6:12:52 AM EDT
[#16]
Quoted:
Quoted:
Quoted:
OST Office of Science and Technology? Old School Tag. It's like subscribing for gangstas.
aaaa....I have a heck of a time with acronyms.
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Posted: 5/8/2012 7:08:14 AM EDT
[#17]
Tagging
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Posted: 5/8/2012 8:29:16 AM EDT
[#18]
Quoted:
Quoted:
Quoted:
Quoted:
OST Office of Science and Technology? Old School Tag. It's like subscribing for gangstas.
aaaa....I have a heck of a time with acronyms. As long as we're 'splainin, what's NOV? |
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Posted: 5/8/2012 8:38:23 AM EDT
[#19]
Quoted:
As long as we're 'splainin, what's NOV? North Of Vag It's a subset of Jim Wendler's famous 5/3/1 program. Some links for Reading: Link 1 Link 2 Jim Wendler's Blog Words to live by: Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? Fuck you, I've got scars and blood and vomit. This is a call to arms for some of you. It is for me too. Stop all the things that make you a pussy and steal your energy. Get your life back. - Jim Wendler |
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Posted: 5/8/2012 8:54:16 AM EDT
[#20]
Subset of the 5/3/1 program and a philosophy in general- like the call to arms posted. Words to live by.
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Posted: 5/8/2012 1:29:27 PM EDT
[#21]
This sounds almost exactly like what I am trying to do. I am mixing in more cardio due to work, but the low carbs worked for me. I was about 250 before XMAS and I'm down to 220 now. You are alot further along with the weights than me though. Good luck!
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Posted: 5/8/2012 1:33:28 PM EDT
[#22]
Meh, I'm a pussycat.
I will recommend 5/3/1 if you want to start getting your strength on, though. Thanks, homey- and good luck to you as well. |
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Posted: 5/8/2012 2:02:24 PM EDT
[#23]
Quoted:
Meh, I'm a pussycat.
I will recommend 5/3/1 if you want to start getting your strength on, though. Thanks, homey- and good luck to you as well. I have been doing starting strength and have been pleased so far. When I hit a wall with that I'll probably try Wendler. Aren't you near Memphis? Dropping a few pounds is probably a good idea.... Less of a target at a drive by
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Posted: 5/8/2012 2:07:39 PM EDT
[#24]
Yessir, in Memphis proper. Just another hard pipe hitting >African American< with a bolt cutter and a blow torch.
But Caucasian.
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Posted: 5/8/2012 3:38:41 PM EDT
[#25]
There's a lot of sugar in peanut butter and BBQ sauce. I'd recommend getting your protein from a wider variety of sources and limiting the protein shakes to just one per day and that's if you can find a high quality protein powder. I eat a lot of chicken but also have added a variety of fish to my diet. Salmon, cod, and talapia are all good sources. I also do some ground turkey and use it for a variety of meals throughout the week. Limit your carb intake to mornings and post workout, but there's no need to eliminate good complex carbs altogether. Brown rice, oats, and sweet potatoes are all good sources of complex carbs. You also might want to look into doing a cyclic ketogenic diet instead of just going completely ketogenic. After a couple of weeks without carbs you're going to find your energy levels have dropped and you'll be very lethargic. It makes it had to really get after it in the gym. Doing a cyclic ketogenic diet where you're doing a re-feed every week is much more conducive to retaining muscle mass and strength while still burning fat at a high rate.
http://www.bodybuilding.com/fun/cyclical_ketogenic_diet.htm |
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Posted: 5/8/2012 4:51:18 PM EDT
[#26]
Your opinions have been noted.
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Posted: 5/8/2012 5:20:04 PM EDT
[#27]
If you are doing low carb why are you eating peanut butter, peas and using muscle milk? Peanut Butter has a lot of sugar and a load of carbs in an amount required to fill up on. Muscle milk, not so bad but 13g of carbs is a lot mixed in with the rest of the days meals. And peas, you might as well eat a potato or have some corn. If "I" was doing this and taking Muscle Milk I would stick with bacon/sausage/eggs for breakfast, a huge salad with turkey for lunch, and some type of meat, chicken/fish/beef for dinner with a green vegetable, other than peas, for dinner. Cheese is fine, just not American. Stick with cheddar, swiss etc etc.
I recently went from a calorie restricted diet back to a low carb diet. Eating enough is VITAL. Eating too few calories on this diet is far worse than eating too many carbs. Some people can lose weight on this diet eating 80+ carbs a day, some need to eat less than 10g of carbs in order to drop the weight. Drink plenty of water and take some sort of multivitamin. What I noticed between the two diets was my workouts could not last as long. I mean I just don't have the energy to finish out the last few sets I did while eating carbs. Granted this could change as my body adjusts to the new diet. |
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Posted: 5/8/2012 5:26:49 PM EDT
[#28]
I should note that I learned how to count and add years ago. My reading skills are as such that I can keep up with nutritional labels, even understand the intent of threads from their original post.
In short, your opinion is also noted. |
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Posted: 5/8/2012 7:19:29 PM EDT
[#29]
damn it hank...
why are you drinking milk if you're going low carb?...  Milk makes you sexy. Duh. |
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Posted: 5/8/2012 7:26:47 PM EDT
[#30]
A correction to Captain Reads-a-lot's statement above- not Muscle Milk, Monster Milk- it is leaner. I think it's about 16 grams total in my morning shakes- add the half and half and it MIGHT total 20g/shake. As to milk, for low carbing I am going to be putting the milk down save for special occasions, hence this morning's shake with half and half and water as the only liquids. Half and half has many fewer grams of carbs per serving than milk, as does heavy cream. And it's freaking lovely.
And as to some other comments- peanut butter is fine in moderation. My "bites" are probably less than half inch diameter spheres if you want volume- so in total, equal to or less than one serving in a go. Six grams of carbs, I think in a serving? Low carb tortillas? about the same- six or seven grams each. As I cycle down, flesh out meal planning, and make more grocery trips, the carbs will get lower per meal and overall per day. Be patient, people. You aren't the ones cycling down. Aside from you, DT.
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Posted: 5/8/2012 7:44:44 PM EDT
[#31]
Which tortillas?
I found some low carb at Sams that are actually... good (too bad the package is f'n huge)? I ate some other brand that tasted like floppy cardboard... |
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Posted: 5/8/2012 7:46:58 PM EDT
[#32]
Mission low carb (flour?)- should be able to find them at the grocery, Target, wherever. They taste almost exactly like flour tortillas.
Also looking at some breads from Julian Bakery. Crazy stuff- zero carb breads, etc. Look to be made with organic flax seed flour, some wheat, etc. Might order a loaf or two to try. |
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Posted: 5/8/2012 7:53:47 PM EDT
[#33]
Yep. Mission are the ones I get from sams... Won't have to switch ;)
As I've mentioned before, I like crunchy stuff... like f'n Cheeze-Its... That is what makes carbs hard for me to reduce ;) |
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Posted: 5/8/2012 7:59:08 PM EDT
[#34]
If you were getting the mission ones- make sure they weren't the larger "wheat" looking ones. The ones I am talking about are "soft taco" sized and white like regular flour tortillas.
ETA: the crunch is the biggest thing I crave as well. Going to order some of that Julian Bakery bread and try toasting it with a little butter.
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Posted: 5/8/2012 8:07:34 PM EDT
[#35]
I haven't had bread, wraps, or tortillas in the house for over a year now....it DID suck at first but now I don't have any cravings for such things. It will take some trial and error but mabey try going without.
I'm sure you will note my opinion
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Posted: 5/8/2012 8:16:38 PM EDT
[#36]
Have you looked at the ingredients on those tortillas? There's usually some not so good stuff in there. And the carb count is usually higher than a couple slices of bread.
I'd ditch the peanut butter (legume) and the processed foods. Almond butter is the shit though. I'd suggest more non starchy veggies and more natural fats. Stay away from manufactured fats like canola, cottonseed, etc... these can actually make you fatter faster. If you do eat a starch like sweet potato try keep it to under a cup per meal. Exercise, short duration, high intensity (wind sprints, tabata sets) will likely deliver better results than "static" lifting or cardio. Buying an inexpensive blood glucose meter and measuring your blood sugar pre and 1 hour post meal for a while can really tell you a lot about how *you* respond to different foods too. I don't know what rough total carb / day you're shooting for but < 60g / day total is a good number for most folks. |
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Posted: 5/8/2012 8:19:37 PM EDT
[#37]
Quoted:
I haven't had bread, wraps, or tortillas in the house for over a year now....it DID suck at first but now I don't have any cravings for such things. It will take some trial and error but mabey try going without. I'm sure you will note my opinion 
I just know that a bread product is one of my weaknesses- if I can find a low carb option, that is what I would prefer. The first time I did this kind of diet, years ago, I went without any grain format least a month before I found these tortillas. You can't go crazy and have more than one or two in a day, but it beats going without sometimes.
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Posted: 5/8/2012 8:28:15 PM EDT
[#38]
Quoted:
Have you looked at the ingredients on those tortillas? have you? Sssshhhhhhhh... There's usually some not so good stuff in there. And the carb count is usually higher than a couple slices of bread. Read the nutritional label. I have. I'd ditch the peanut butter (legume) and the processed foods. Almond butter is the shit though. FIFY.
I'd suggest more non starchy veggies and more natural fats. Stay away from manufactured fats like canola, cottonseed, etc... these can actually make you fatter faster. If you do eat a starch like sweet potato try keep it to under a cup per meal. eating any potato in this diet is invitation for disaster. Nope. Exercise, short duration, high intensity (wind sprints, tabata sets) will likely deliver better results than "static" lifting or cardio. your opinion is noted. And please reread the OP and any post that states my goals in this thread. Buying an inexpensive blood glucose meter and measuring your blood sugar pre and 1 hour post meal for a while can really tell you a lot about how *you* respond to different foods too. I don't know what rough total carb / day you're shooting for but < 60g / day total is a good number for most folks. please read the OP. I have done this before and already know what my thesholds are. Don't need a glucose meter to tell me if my scale is working. And again, if you will read the first post in this thread, I am not getting that involved with this project. |
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Posted: 5/9/2012 3:41:25 AM EDT
[#39]
Quoted: I'd ditch the peanut butter (legume) and the processed foods. Almond butter is the shit though. Why ditch PB? and if you say "CUZ IT'S PROCESSED!" I'll staple your nutsack to the railroad tracks. Show me proof that "Processed peanut butter" is worse for you than Almond butter. Not 'oh, this guy says it is worse'... but actual scientific proof. Stay away from manufactured fats like canola, cottonseed, etc... these can actually make you fatter faster. Once again––> Proof of this statement? Exercise, short duration, high intensity (wind sprints, tabata sets) will likely deliver better results than "static" lifting or cardio. wtf is static lifting? Isometrics? See Hank... I'm trying VERY HARD to derail your thread ;)... |
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Posted: 5/9/2012 5:04:53 AM EDT
[#40]
Quoted:
Alright, so here's the deal- I am running a modified 5/3/1 and am carrying too much "nonfunctional mass", ie, fat. I am a proponent of the "low carb" diet to cut weight in the short term, and am not at all uncertain that it is not a sustainable diet, if one takes enough calories for one's activity level. But that is neither here nor there. Here's what you get in this thread, info on my: 1) daily diet 2) lift/training routine 3) weight Now this will be unscientific at best, but as I am not into a hypertrophy ("bodybuilding") lifting routine, I expect to lose fat faster than muscle mass. "Cardio" will be minimal in, truly, and probably limited to some prowler pushing or high rep squat work. For a bit of background- I have done this before (minus the lifting), I know how the diet works, and I know how to read a nutritional label, do simple math, and calculate net carbs. This is thread is to serve as a journal and discussion, not a debate of technique, etc. I am not interested in unsolicited advice or your differing opinion- though I do realize this is arfcom and it will be given anyway. This man knows his arfcom!
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Posted: 5/9/2012 5:53:14 AM EDT
[#41]
Quoted:
See Hank... I'm trying VERY HARD to derail your thread ;)... Derail away, my friend. Almost feels like I have back up.
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Posted: 5/9/2012 5:53:42 AM EDT
[#42]
Quoted:
Quoted:
This is thread is to serve as a journal and discussion, not a debate of technique, etc. I am not interested in unsolicited advice or your differing opinion- though I do realize this is arfcom and it will be given anyway. This man knows his arfcom!
Sadly, yes.
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Posted: 5/9/2012 5:56:57 AM EDT
[#43]
DAY THREE Wednesday, 09 May 2012
Morning weight: 255 (don't get too excited- sleep is catabolic) Lift: Deload bench press scheduled, probably do tomorrow due to daughter drop off logistical issues Breakfast: Usual shake but with only one scoop of protein (ran out, meant to hit Vitamin Shoppe yesterday, going on lunch), cheese stick Lunch: Shake #2*, cheese stick, low carb tortilla wrap with bacon, romaine, shredded colby jack, and mustard Dinner: Beef and onions simmered in a little milk and green chiles over green beans |
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Posted: 5/9/2012 10:15:34 AM EDT
[#44]
* as I mentioned, ran out of Monster Milk this morning so only got one scoop in. Ran to Vitamin Shoppe on lunch and picked up some Carnivor, as I had looked at it before. It has zero carbs and zero cholesterol so my curiosity with it has always been strong- only problem I had seen previously was some horrible reviews. I was browsing in Vitamin Shoppe and checking nutrition labels and couldn't take it anymore- asked one of the guys that works there that goes to my old gym and he gave the chocolate flavor two huge thumbs up. I told him I would try it on condition that if I didn't like it I was going to return and chuck the unused portion through their front window. Turns out it's actually pretty good in the chocolate flavor- I would like the flavor to be stronger but it's not bad at all, kind of a light chocolate/cocoa flavor. It also mixes thinner than I would like, but it does mix well and evenly. Two scoops of Carnivor plus 2T instant coffee in a blender bottle with 8oz water and 3oz half and half ain't bad.
They make a blue raspberry and a fruit punch, which he did not like so much, but it's out there if you're not into the chocolate. ETA: You'll not the link above is to Ninja Pingwin Nutrition- they're good folks (military family) and have pretty much the best prices around. Shipping costs are a little high, but it usually balances out or comes out slightly ahead if you are buying multiple items versus companies like bodybuilding.com, supplementkingdom.com, GNC, etc. |
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Posted: 5/9/2012 12:16:29 PM EDT
[#45]
Quoted:
Why ditch PB? and if you say "CUZ IT'S PROCESSED!" I'll staple your nutsack to the railroad tracks. Show me proof that "Processed peanut butter" is worse for you than Almond butter. Not 'oh, this guy says it is worse'... but actual scientific proof. Jif ingredients: MADE FROM ROASTED PEANUTS AND SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT. However, increasing epidemiologic and biochemical evidence suggest that excessive trans fats in the diet are a significant risk factor for cardiovascular events. A 2% absolute increase in energy intake from trans fat has been associated with a 23% increase in cardiovascular risk.
http://www.ncbi.nlm.nih.gov/pubmed/20338284 |
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Posted: 5/9/2012 12:32:19 PM EDT
[#46]
NIce job op . It sound like we have very similar goals and a very similar approach . I personally am trying to cycle my carbs(sweet potatoes, oatmeal) in one day a week and i am using the westside conjugate method. I am very interested in your progress, keep on keeping on.
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Posted: 5/9/2012 12:45:54 PM EDT
[#47]
How else is he going to keep his strength up if he's not eating Rapeseed?
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Posted: 5/9/2012 1:02:07 PM EDT
[#48]
h46,
That would be a good point... Except Fully hydrogenated oils have NO trans fats... Besides, Smart balance (no hydrogenation) tastes better than Jiff... and has some omega 3 action... next argument? |
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Posted: 5/9/2012 1:42:24 PM EDT
[#49]
Quoted:
NIce job op . It sound like we have very similar goals and a very similar approach . I personally am trying to cycle my carbs(sweet potatoes, oatmeal) in one day a week and i am using the westside conjugate method. I am very interested in your progress, keep on keeping on. Will do, senor, thanks and good luck to you! Quoted:
How else is he going to keep his strength up if he's not eating Rapeseed? With the low carb approach, I am actually looking to rapeandpillageseed- higher in omegas and a natural source of creatine and test/HGH boosters. Quoted:
h46, That would be a good point... Except Fully hydrogenated oils have NO trans fats... Besides, Smart balance (no hydrogenation) tastes better than Jiff... and has some omega 3 action... next argument? BOOYAH! |
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Posted: 5/9/2012 2:47:07 PM EDT
[#50]
Quoted:
h46, That would be a good point... Except Fully hydrogenated oils have NO trans fats... Besides, Smart balance (no hydrogenation) tastes better than Jiff... and has some omega 3 action... next argument? Ya got me |
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