critique please

**iMan323** · 03-13-2004, 07:13 PM

Well, I decided to jump on the carb cycling diet. Today was the "zero carb" day. I read TP's articles and tried to model my diet on the one found in Av8tors log. I dig what he's doing.

Here goes:

meal 1 - 10:00 AM
2 small tomatoes
4 egg whites
1 lean turkey burger
1 Total EFA Cap

supps: Ephedrine/Caffeine, Acetyl-L-Carnitine, B Complex, multi.

meal 2- 1:00 PM
cut up small cucumber and 1 cup fresh spinach with vinegar and salt
ON Whey 2 Scoops

supps: Ephedrine/Caffeine

Meal 3- 4:00 PM
1/4 cup low-fat cottage cheese
1 small tomato
lean turkey burger
ON Whey 1 Scoop
1 Total EFA Cap

Meal 4- 6:00 PM
1 small cucumber
5 oz. pork sirloin, trimmed, grilled on the Foreman

Pre workout: Creatine Monohydrate 5mg

Meal 5: 8-15PM
ISO-Pure Protein drink

Totals: 1490 calories; 30 grams of carbs, 43 fats/18.2 saturated fats, 221 grams of protein

I drank plenty of water. Since there's plenty of L-Glutamine in ON Whey, I see no point in supplementing with it.

1-What could I have improved on?
2-How's my fat/protein intake looking?
3-Do I need fish oil or flax oil?
4-What are some other suggested supplements?
5-How's my supplemet timing looking?

I'm taking my mother's total EFA caps. Here's a breakdown of what's in them.
ALA (omega-3)-669mg
DHA (omega-3)-138mg
EPA (omega-3) 288mg
GLA (omega 6)-288mg
Linoleic Acid (omega 6) 620mg
Oleic Acid (omega-9)-520mg.

**iMan323** · 03-13-2004, 07:26 PM

I thought I'd post my stats too. 6'2, 183lb, around 11% b/f.

**aztecwolf** · 03-13-2004, 08:26 PM

shit dude i think i would pass out if i ate that little

**iMan323** · 03-13-2004, 08:55 PM

To tell you the truth, this wasn't as bad as I expected. I even had the energy to go back home from the gym without stumbling.

**aggies1ut** · 03-13-2004, 09:18 PM

Why are earth are your cals so low?

**iMan323** · 03-13-2004, 09:37 PM

Where do you expect them to come from without raising your protein and fat intake by much on a "zero carb" day?

**Premo55** · 03-13-2004, 11:40 PM

You need a lot more fat. And more protein. Your cals are ridiculously low. Are you only taking ONE EFA cap a day? Tomatoes contain sugars, btw.

Peace.

**Big Smoothy** · 03-14-2004, 12:49 AM

Iman323:

What are your goals? (Sorry if I missed them on another thread.)

**iMan323** · 03-14-2004, 06:33 AM

Premo:

I'm taking 3 of those as thats what they say the recommended serving size is. My guess is they're not very potent. Do you think I should double them? Or should I not bother with them altogether and get fish oil?

How much more fat and protein do I need?

Mr. Snafu: I'm trying to get down to about 8% b/f.

**Premo55** · 03-14-2004, 08:57 AM

Well...your fat intake should be within the 50-60g range to make up for the fact that you're not taking in any carbs to spare the protein that you're eating. Just eating protein will convert the protein to glucose to refill glycogen instead of allowing it to be used for muscle repair, wasting all your protein calories. If I remember correctly the CC diet states that you should be taking in at LEAST 20 fish oil caps a day.

Peace.

**aggies1ut** · 03-14-2004, 10:57 AM

I believe the number of fish oil caps you are supposed to take daily is 10-12, but it depends on the potency. I'm not positive though.

**Jodi** · 03-14-2004, 11:40 AM

approx. 20 caps fish oil for men. Coming out to 5-6G EPA/DHA

**iMan323** · 03-14-2004, 12:09 PM

What's a good cost efficient fish oil (liquid or powder form)? I'm gonna double the intake for now and I also placed an order for ON Fish Oil cappies.

**iMan323** · 03-14-2004, 09:31 PM

Meal 1 9:00AM
1 medium apple
1 cup oatmeal in milk
2 scoops ON whey

2 EFA Caps, Multi, Vitamin B

Meal 2 11:30AM
10 grapes
1 small tomato+cucumber+spinach=chopped up with vinegar+spices
2.5 oz pork loin grilled
1 slice of swiss cheese (I ran out of food at this point, had to go shopping)

Meal 3 2:00 PM
1 medium apple
3 scoops ON whey+creatine
bowl of cereal with milk

2 EFA caps

Meal 4 6:00 PM
2 servings Ravioli with beef (mm...yum?)

2 EFA Caps.

Meal 5 9:00PM
1 can tuna
1 can spinach in water

totals: 2800calories, 270 grams of carbs, 69 grams of fat, 220 grams of protein

Am I getting this right?? Damn, I completely forgot that two of the meals are supposed to be protein only...my bad. But overall, how's it looking? I'm gonna up my fish oil intake as soon as my stuff comes in the mail.

Tomorrow will be the low carb day. My goals will be around 120-130g carbs, about 230g protein, and about 50 grams fat. So that way the 3 day "cycle" carb average will be something like 140 grams. Does that sound about right? Also, from what I understand on low carb and no carb days you have to compensate by raising protein intake? Right?

**Jodi** · 03-14-2004, 11:09 PM

Not enough carbs for high carb days.

I get my fish oil from either black star labs or kilosports. I get the high potency 50% EPA/DHA.

I don't recall ravioli being on the plan

**iMan323** · 03-15-2004, 02:24 AM

Not enough?! Daaaaaaaaamn

I think if I ate more carbs I'd need to use my fingers to shove them down. Isn't the point to eat until you're psychologically happy and satisfied? I was more then happy and satisfied, hehehe. How much more do I need then?

Approved Carbohydrates:

Brown rice
Oats (Slow Cooked Preferred)
Sweet potatoes or Yams
Fiber One (All Bran) Cereal
Starchy Veggies (corn, peas, etc.)
Beans/Legumes
Approved Yet Limited Carbohydrates**

Whole-wheat pasta
Whole grain breads, pitas, etc.

**These may only be consumed on high carb days, and only for one meal per high carb day

^^^^^...Raviolli

**Premo55** · 03-15-2004, 09:32 AM

On high carb days I've been known to down two and half cups oats measured before cooking, two cups of brown rice for lunch, and two cups of oats post workout, haha.

Milk isn't an approved carbohydrate.

Peace.

**Jodi** · 03-15-2004, 12:05 PM

Yes it is suppose to be til your satisfied. However it is also to raise leptin. If you are coming from a low carb background it will take some time for your body to get use to the carbs and in time you will be wanting more carbs on high carb days, I guarantee it.

For now eat til your satisfied but if you start to notice the hunger increase on high carb days for those carbs, don't hesitate to eat them.

**iMan323** · 03-15-2004, 12:10 PM

Ok! Thanks very much Jodi and Premo.

I'm working on a plate of grilled turkey breast and two cups of oats (yes, in water) right now.

**iMan323** · 03-15-2004, 10:34 PM

Meal 1 5:00 AM
1 apple
1 serving couscous
lean turkey burger
2 EFA Caps

Supps: multi, Vitamin B complex, ALCAR

Meal 2 8:30 AM
2 scoops ON Whey

Meal 3 1:00 PM
1 apple
2 TBSPN PB (this came outta nowhere..)
2 cups oats (in water)
2 pieces of turkey breast grilled on da Foreman

Meal 4 6:00 PM
1 small tomato
1 small cucumber
1 can of tuna
2 EFA Caps

Meal 5 9:00PM
lean turkey burger
1 slice swiss cheese
1/2 serving of couscous
few grapes

PRE WORKOUT: 5mg Creatine

Meal 6: 12:00 AM
2 scoops ON Whey
2 EFA Caps

TOTALS: 2500calories, 195g of carbs, 64 grams of fat (plus EFAs), 250 grams of protein

I had unbelievable energy for working out today...must be all that couscous lol... what did I do wrong today??

* I didnt mean to eat couscous...it just happened to be laying around very conviniently...

**Jodi** · 03-15-2004, 10:43 PM

I had unbelievable energy for working out today...must be all that couscous lol... what did I do wrong today??

You had fat PWO. - Meal 6
You didn't save a carb meal for PWO - Meal 6
Meal 2 should have had the EFA caps not meal 6.

**iMan323** · 03-15-2004, 10:49 PM

Wow..I had no idea. Thanks for all your input Jodi, you've been incredibly helpful. I think I'll eventually get the hang of it. Mucho gracias.

**Jodi** · 03-15-2004, 10:58 PM

Its in the article

Carb meals Pre and Post workout.

Regardless of the article, it is a bodybuilding rule of thumb: Carb & Protein PWO and NO Fat for muscle repair and recovery.

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