posted Wed, 07/30/2014 - 14:15
2490
+ 3 Low Carb Wonders !!!!
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Started a CKD (very low carb) diet back in April. After seeing remarkable results I've decided to stick with it all summer. Ive finally found what works for me after years of spinning my wheels. Starting in the fall I've decided to go TKD and slowly bring certain carbs back into my diet. Still going to stay away from direct sources of carbs (breads, grains, pasta, ect.) And take in more fruits, vegetables and certain flours/powders.
Weight came in at 208.2 this morning. My goal for next summer is 215 lbs and under 10%.
Any suggestions would be appreciated.
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How low we talking? +1
Not sure what u mean, how long what? Ive been running it since April if thats wgat ur asking.
thanks for the +1
I meant how low carb were you doing lol
Oh, I keep track on an app called cron-o-meter, Im obsessed and usually super strict, although I do have my bad days, but its usually not with carbs, my weakness is peanut butter and almond butter, especially if I buy Nuts n More Peanut butter... forget it. The whole jar is gone in 15 min.
Anyway, I stay under 40 grams max. And I usually end the day around 25-30. The only carbs that I take in are from vegetables, the few grams in my protein shake (which I have about 3 a day) and the little thats in mayo, or cheese,- indirect sources.
but on Sunday I drop my fat completely. Just one tablespoon of flaxseed oil in the a.m and from Sunday 6am till usually around 9pm I take in around 800 grams of carbs, 250-300 grams of protein and no more than 40 grams of fat. In the early hours I use dextrose and waxy maize in me meals (cereal, oat meal, frozen yogurt) and around 1pm I eat mostly longer chain carbs. Starches, not sugars. Red potatoes, quinoa, refried beans and noodles. I try and keep it simple. In the morning I throw on a little bonus snack, like some fat free ice cream sandwich or something sweet. But just one time. Then monday I found that if I keep my fat and total calories lower than usual I make a better transition for the week. Ill eat nothing but plain omelettes with egg beaters and grilled chicken salads all day. Then Tuesday get my fat back up to around 55-65%
AnonAwesome definition and low bf %. +1. Possible to post some of your diet? I'm trying to get my diet figured out. I'm 18% fat and have a ways to go. How much cardio do you do?
Hey, I sent u a fr. I can email u the exact diet plan I followed for the first month. After that I made little adjustments here and there. But typically I stick to 90% lean meat, turkey, chicken, whole eggs and full fat creams and cheeses. Unsweetened Almond or coconut milk with my shakes along with either a tbsp of flaxseed, macadamia nut, almond or hazelnut oil to get the fat content higher. I like having a tbsp of coconut oil pre workout as it supplies the body with immediate energy, not to mention numerous other health benifits. I try to keep my macros around 55% fat, 40% protein and 5% carbs. Although it fluctuates a little ever time I add or subtract different foods. Ill also switch it up and reverse the fats and proteins for a week every so often. I just found thats what works for me. I use the cron-o-meter app, and enter my own foods in manually thru the web site. I wouldn't have been able to count my macros consistently without it. Also a few books that have been extremely helpful in the process and have been a blessing of information are: The Coconut Ketogenic Diet and Coconut oil miracle,by Bruce Fife.
Ultimate Diet 2.0, the stubborn fat solution by Lyle McDonald. Hope this helps. It worked for me. Just stick with it and my biggest suggestions would be to read atleast one of those books, I was overwhelmed with the amount of info. And shocked at how little I knew about nutrition until I've read those books.thats coming from a CPT with extra credentials in fitness nutrition AND college courses in nutrition and biology. Lol. Anyway, sorry for the long post. Good luck.
How many lbs did you drop since April? Any loss in strength?
Strength has been consist, more so in the beginning if the week after my Sunday carb up of about 800 grams of carbs in an 18 hr window. By Thursday/friday im pretty much used up. But I go pretty hard all week. Dont have the exact numbers but I started around 215 ish, but I've also feel that I've gained some lbm. Ive fluctuate my calories from deficit to surplus every other week, but still stay Very low carb
Nice dedication. +1 brotha
Great definition.