NOTE: Read through this and see edits at bottom of post for modifications to the diet and routine.

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.

Notes/addendums/changes to routine:

1) Began diet as straight up low carb.

2) Start Carb Backloading, no change to lift routine- day 40, page 10

3) Start carbs back into diet, no change to lift routine- day 167, page 25

Sounds good man....do you have any specific goals?

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?

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.

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.

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.

OST

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.

aaaa....I have a heck of a time with acronyms.

As long as we're 'splainin, what's NOV?

Subset of the 5/3/1 program and a philosophy in general- like the call to arms posted. Words to live by.

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.

Yessir, in Memphis proper. Just another hard pipe hitting >African American< with a bolt cutter and a blow torch.

But Caucasian.