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18 replies, 0 voices Last updated by Avatar ceffo 7 years, 9 months ago
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  • #1361 Reply
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    ceffo
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    @ceffo

    After a years worth of powerlifting and national competitons its now time to shed some fat and see what lies underneath
    Carb cycling

    Day 1 15/10/2011

    Low carb day

    BW 77kg
    Meal 1 – 300g fish and salad (30)
    Meal 2 – PP powder (30)
    Meal 3 – 200g chicken and broccoli (40)
    Meal 4 – 200g chicken and broccoli (40)
    Meal 5 – 100g lamb and taboouli (20)
    Meal 6 – PP powder (30)

    Protien – 150g
    Carbs – 20g
    Fats – uncalc

    Supps
    – 12 caps fish oil
    – S 50
    – Fibre plus

    #9125 Reply
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    Bull
    Member
    @Bull

    You’ve come a long way from five or six years ago man. Awesome work. I expect that you’ll be pleasantly surprised when you peel that outer layer off. Back looks nice and thick.

    Will be interesting to see how you feel on that diet. I would have expected more fats with carb cycling but maybe I’m missing something because you don’t have the full cycle in there. I’m guessing that you’ve only posted the depletion bit which will go for ten days or so????? You are only getting about 850 cals plus the fats so you need a fair bit of fat to make up the gap.

    #9122 Reply
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    StormTrooper
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    @StormTrooper

    Hey dude.
    Welcome to the forum…LOL

    #9123 Reply
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    ceffo
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    @ceffo

    LOl crap.. busted .. Dont u guys like have anything else to do apart from being on forums.. hahahaha? 🙂
    I do this diet every summer. As im still a vain runt even at 34 lol.. Problem is i cant hold onto the low BF due to powerlifting and it demands on a higher BF..

    Bull – Im running a 7 day depletion till i hit a good keto statis (ketone sticks).. Then its a more moderate carb cycling as below

    Day 1: (based on LBM) Moderate carb day
    Carbohydrate x 1.5g/pound bodyweight.
    Protien – 1g/pound bodyweight
    Fat – 1g/pound bodyweight.

    Day 2: Low carb day
    Carbohydrate = 0.5g/pound bodyweight.
    Protein = 1.5 grams/pound bodyweight.
    Fat = less than 1g fats/pound bodyweight.

    Day 3: Low Carb Day
    Carbohydrate = 0.5g/pound bodyweight.
    Protein = 1.5g/pound bodyweight
    Fat = 1g/pound bodyweight

    Day 4: High Carb day
    Carbohydrate = 2g/pound bodyweight
    Protein = 1g/pound bodyweight
    Fats = 1g/pound bodyweight

    Repeat Day 1 again till u get till the desired results then matina C/P/F ratios…

    Will be taking pics after day 4 where the bodies full of carbs.. See how i fill out..

    #9129 Reply
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    ceffo
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    @ceffo

    Not a full cycle just the main ingredients

    Day 3 of keto depletion missed logging day 1 somewhere .. meh..

    Status – Woke up feeling energetic (amazing what 8 hours sleep can do for you on the weekends)

    Fish oil 1000mg= 10 cal per cap from memory (damn u macro counting)

    Meal 1 – 6 egg whites + broccoli + soy sauce + 6 caps fish oil + 5 almonds (P= 50g F=20g C=2g )
    Meal 2 – Protien powder (water and 30g powder) +6 caps fish oil = (P=45g F=10g)
    Meal 3 – Chicken strips + Veges + 1/2 chicken no skin (P=50g F=30g C=unsure)
    Meal 4 – Beef (100g) + Fish (50g) + Pork (100g)+veges + 6 caps fish oil (P=50g F=40 C=10)
    Meal 5 – Beef patty (150g) + veges+6 caps fish oil (P=40g F=10g C=5)
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    P = 285g (1140 cal)
    F = 247g (990 cal) (fats from fish oils so mostly clean)
    C = 16g roughly (68cal)
    Total = 2198 cal (roughly)

    Training tommorow should be interesting..

    Mon /Wed/Fri (modifed powerlifting /BB program) and 10min conditioning at the end.
    Tue/Thu (20 min Hiit)

    Supps
    T – 1
    S – 50
    fish oil
    HCI
    2-3L of water

    #9130 Reply
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    ceffo
    Member
    @ceffo

    Day 4 of keto depletion

    Status – Woke up feeling fucked up due to lack of sleep. Baby girl was sick and she was u pall night.

    Meal 1 – 4 egg whites + 2 whole eggs + broccoli + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – Chicken strips + Veges + 1/2 chicken no skin (P=50g F=30g C=unsure)
    Meal 3 – Protien shake with water (P=50g)
    Meal 4 – Chicken strips (chieken breast with no sauce taste i imagine like ass!!) + Broccoli + (P=50g F=30g C=unsure)
    Meal 5 – Beef patty (150g) + veges+6 caps fish oil (P=40g F=10g C=5)
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – metamucil
    – fish oils
    – glucose
    – glutamine

    #9128 Reply
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    ceffo
    Member
    @ceffo

    Day 5 of keto depletion

    Need to go buy ketone sticks

    Status – Feeling ok

    Meal 1 – 4 egg whites + 2 whole eggs + veges + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – 200g Beef patties + Veges + (P=50g F=30g C=unsure)
    Meal 3 – Protien shake with water (P=50g)
    Meal 4 – 200g Beef patties + Veges + (P=50g F=30g C=unsure)
    Meal 5 – Chicken patty (150g) + veges+6 caps fish oil (P=40g F=10g C=5)
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – metamucil
    – fish oils
    – glucose
    – glutamine

    #9127 Reply
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    ceffo
    Member
    @ceffo

    Day 6 of keto depletion

    Stupid health food stroes dont stock any ketone sticks.. Also some of the chemists in the city. such fail

    Status – Feeling tired lack of sleep

    Meal 1 – 4 egg whites + 2 whole eggs + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – 200g Beef patties + Veges + (P=50g F=30g C=unsure)
    Meal 3 – Protien shake with water (P=50g)
    Meal 4 – 300g steak + Veges + (P=50g F=30g C=unsure)
    Meal 5 – Tuna 150g (150g) + veges+6 caps fish oil (P=40g F=10g C=5)
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – T 1
    – metamucil
    – fish oils
    – glucose
    – glutamine

    freaken the coffee guy put sugar in my coffee… Ughhh hoping it doesnt take me out of ketosis

    #9131 Reply
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    Bull
    Member
    @Bull

    Nothing wrong with checking to see what’s under there every now and then. You will have the best of both worlds.

    I don’t want to mess up your log too much but have you changed your training more towards bodybuilding for this stage or are you training like an offseason powerlifter?

    Keep the log up. I’ll be interested to see how you go.

    #9124 Reply
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    ceffo
    Member
    @ceffo

    Bull ive changed my training slightly.
    My main 3 lifts are still progressive and following the linear path. (10kg on Squat/dead and 5kg on bench).
    As i know i wont have as much energy on this diet to make massive gains in strength.
    Doing more shoulder and arms exercises as well 🙄
    My assistance exercises now are geared towards more high rep 10-15 rep range with 30 seconds breaks.
    Such as after squats – I would do 3×10-15 (lunges supersetted with front squats with 5 second rest in between).
    Hiit is now 4 days a week for 20min. Consiting of sprints/burpees ropes/prowlers/tyre pulls/hammer jacks on tyres etc etc as below where i run my gym PTC SYdney.

    http://www.youtube.com/watch?v=x63jeCxcBH4
    http://www.youtube.com/watch?v=AvGdI1Rv21c
    http://www.youtube.com/watch?v=1MFY7VxLtPo

    #9132 Reply
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    ceffo
    Member
    @ceffo

    Day 8 of keto depletion

    In a milkd state of ketosis now.. might just no carb it foe another few days.. see if can go purple

    Status – Feeling good so far

    Meal 1 – 4 egg whites + 2 whole eggs + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – 200g Beef patties + Veges + (P=50g F=30g C=unsure)
    Meal 3 – Protien shake with water (P=50g)
    Meal 4 – 300g steak + Veges + (P=50g F=30g C=unsure)
    Meal 5 – Tuna 150g (150g) + veges+6 caps fish oil (P=40g F=10g C=5)
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – metamucil
    – fish oils
    – glucose
    – glutamine

    #9133 Reply
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    ceffo
    Member
    @ceffo

    smal carb day.. feeling bloated
    Woke up in the morning hard and vascular..should have taken a pic.. 🙁
    4 Weeks to go!!

    Meal 1 – 100g pork chops + rice + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – Cofee + bananna bread (err wtf was i thinking)
    Meal 3 – Griled fish and salad
    Meal 4 – 200g chicken + Leb bread + Veges
    Meal 5 – Tuna 150g (150g) + veges+6 caps fish oil (P=40g F=10g C=5)
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – metamucil
    – fish oils
    – glucose
    – glutamine

    #9134 Reply
    Avatar
    ceffo
    Member
    @ceffo

    back onto keto start week 2

    woke up feeling ok.. coffee and was bouncing
    4 Weeks to go!!

    Meal 1 – 6 eggs + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – Coffee + 400g steak + veges
    Meal 3 – 1/2 chicken and beef + veges
    Meal 4 – 100g lamb + 100g beef + veges
    Meal 6 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – metamucil
    – fish oils
    – glucose
    – glutamine

    #9135 Reply
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    ceffo
    Member
    @ceffo

    eyes on the prize

    Work sux..
    4 Weeks to go!!

    Meal 1 – 6 eggs + 6 caps fish oil + 10 almonds (P= 50g F=20g C=4g )
    Meal 2 – Coffee + 200g beef + veges
    Meal 3 – Protien shake +
    Meal 4 – 100g tuna + 6 egg whites + veges
    Meal 5 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – t 1
    – metamucil
    – fish oils
    – glucose
    – glutamine


    Bloated as hell. from the weekend carb up.

    #9136 Reply
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    ceffo
    Member
    @ceffo

    7 hours sleep a day.. weeeeeeeeee
    4 Weeks to go!!

    Meal 1 – 6 eggs + 6 caps fish oil + ran out of almonds FFS
    Meal 2 – Protien shake
    Meal 3 – Coffee + 200g beef + veges
    Meal 3 – Coffee + 200g chicken + veges
    Meal 4 – 100g tuna + 6 egg whites + veges
    Meal 5 – Casien shake with water +6 caps fish oil (P=50g)

    Supps
    – S 50
    – C 70
    – t 1
    – metamucil
    – fish oils
    – glucose
    – glutamine

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