Dan's Daily Rant

CanaDan · 03-29-2004, 11:39 AM

I'm thinking it might be easier to get up that early and hit the gym now that spring is here and summer is on its way. I found it tough to do during the winter as it was always cold and dark when I got up. I think I'll just do it and see how it goes...

SpinQueen · 03-29-2004, 12:05 PM

You have to get yourself used to waking up early everyday. I get up around 5am and run three miles or hit the gym if it's raining.

BabsieGirl · 03-29-2004, 12:08 PM

I'm sure eventually, he'll get there!

CanaDan · 03-29-2004, 12:39 PM

I used to get up at 6am last summer when I first started so it won't really be that tough. I really just have to plan meals and stuff first. That's what is really holding me back.

CanaDan · 03-29-2004, 02:11 PM

Possible No-Carb Day

Meal 1:
Ultimate nutrition Whey shake (water)
5g fish oil

Meal 2:
1.5 cups cottage cheese

Meal 3:
Chicken Breast
1 cup broccoli
5g fish oil

Meal 4:
UN Whey shake (water)

Meal 5:
1 can Tuna packed in water
salad
oil & vinagrette dressing

Meal 6:
1.5 cups cottage cheese

I haven't worked out the macronutrient info yet but each protein amount gets me close to my minimum amount per meal according to the carb cycling article. I'm 265lbs so I need at least 44g of protein per meal. I don't like the idea of having cottage cheese twice on this day but I'm stumped for what else to have. I am seriously considering working out in the morning prior to work so I may have meal 1 before I hit the gym and meal 2 about 30 mins after I finish.

I have meal plans written out now for the low and high carb days as well however I would appreciate any feedback I can get on this plan first as it may change what I have for the other two. I am also planning on changing my routine from a two-day split to a three-day push/pull/legs split as well.

Thanks.

**IainDaniel** · 03-29-2004, 02:25 PM

Looks pretty good, I would up the fish oil, probably to 20 capsules a day!

Flax or Fish oil to MEal 4

CanaDan · 03-29-2004, 02:58 PM

Yeah...I thought I missed one in there. Plus I thought the oil in the oil&vinagrette dressing (which I'd make myself) would help too.

Thanks

CanaDan · 03-30-2004, 09:40 AM

For anyone who may stumble onto my journal...

...I have a question about TP's carb cycling. Do I only eat fruit with carb meals? The article mentions fruit on low carb and high carb days but not on no carb days. I understand that you must eat your required protein and veggies each day but is the fruit only eaten with carbs?

Thanks.

**IainDaniel** · 03-30-2004, 09:43 AM

Yes only with Carbs. So no fruit on No carb days

**IainDaniel** · 03-30-2004, 09:47 AM

Reason

Quote:

The fructose from fruit will help keep liver glycogen stores full and keep your body in a fed state as opposed to starvation mode. And, if only consumed in small amounts, is not likely to spill over to adipose

From the article

CanaDan · 03-30-2004, 09:53 AM

Gotcha...I've just been re-writing the article with the most important points so it gets imbedded in my head..

I won't be starting this until next Monday so I still have some time to prepare my meal plans, tweak them a bit, figure out the macronutrients...

...and unscramble my brain.

**IainDaniel** · 03-30-2004, 09:56 AM

Yeah I had to reread it a couple of times as well, just to get the ideas imbedded in my thought train.

The best way to probably get some feed back would be to post a potential meal plan for each of the days, and open it up for comment. I think the first few pages of my journal I did the same thing with Jodi, just to get a better understanding.

Once you got it rolling it is a piece of cake.

CanaDan · 03-30-2004, 09:59 AM

Well I've put up the one meal plan for a no carb day. I have others for the low and high carb days too. I'll be posting them later today...

**IainDaniel** · 03-30-2004, 10:04 AM

No carb days is the easy one

CanaDan · 03-30-2004, 11:49 AM

High Carb Meal Plan

Meal One:
Ultimate Nutrition Whey Shake
5g Fish Oil

Meal Two:
1 cup Oats w/ berries
1.5 cups Cottage Cheese

Meal Three:
Chicken Breast
Sweet Potatoe
Berries
5g Fish Oil

Meal Four:
Ultimate Nutrition Whey Shake
1 cup Oats w/ berries

Meal Five:
1 can Tuna
Salad
Oil & Vinagrette dressing (balsamic)
1 piece Fruit (apple)
5g Fish Oil

Meal Six:
1.5 cups Cottage Cheese
5g Fish Oil

**IainDaniel** · 03-30-2004, 12:00 PM

Quote:

Originally posted by CanaDan
High Carb Meal Plan

Meal One:
Ultimate Nutrition Whey Shake
5g Fish Oil

Meal Two:
1 cup Oats w/ berries
1.5 cups Cottage Cheese

You don't need to limit yourself to 1cup

Meal Three:
Chicken Breast
Sweet Potatoe
Berries
5g Fish Oil

Meal Four:
Ultimate Nutrition Whey Shake
1 cup Oats w/ berries

Meal Five:
1 can Tuna
Salad
Oil & Vinagrette dressing (balsamic)
1 piece Fruit (apple)
5g Fish Oil

where is the carbs???, 1 can of protein isn't alot of protein?? usually around 28g

Meal Six:
1.5 cups Cottage Cheese
5g Fish Oil

When does your workout fall in this schedule.

Just an FYI typically for a high carb day Carbs should equal around 2g/lb of BW. I don't remember if you posted your BW, but assuming 200lbs would be four meals with approx 100 g each meal.

I know it seems like alot, but you will get used to it, gradually work your way up.

CanaDan · 03-30-2004, 12:31 PM

I'm thinking of either working out before meal one or between meal one and two. Right now I just go to the gym when I can fit it in. I have been going after work (5pm) but occassionally, like today, I have work to do after work (side jobs) so I won't be able to go until later this evening.

If I switch to early morning workouts then I can have a regular schedule. I don't have recent stats but I'm around the following:

6'1"ish (just over)
265lbs
32 years old
bf% I'm guessing around 30% (it was measured slightly higher 6 months ago but I can tell by my body that I have lost fat and gained some muscle)

**IainDaniel** · 03-30-2004, 12:51 PM

On both low Carb days and high carb days you want to have two of the carb meals placed around you workouts.

I wouldn't work out on an empty stomach

So on High Carb days, an guesstimate on the amount of carbs would be 115g x 4 meals and on low carb days would be approx 85g x 3 meals

CanaDan · 03-30-2004, 01:08 PM

The article says 1 gram of carbs per pound of bodyweight. Why should I double that up?

**IainDaniel** · 03-30-2004, 01:40 PM

1 gram of carbs is on low carb days, High Carb days there isn't a count but 2 grams is about where you want to be.

CanaDan · 03-30-2004, 01:46 PM

Oh...gotcha...thanks. That's something I probably wouldn't have paid attention to.

CanaDan · 03-30-2004, 02:14 PM

Low Carb Meal Plan

Meal One:
Ultimate Nutrition Whey Shake
5g Fish Oil

Meal Two:
1 cup Oats w/ berries
1.5 cups Cottage Cheese

Meal Three:
Chicken Breast
Broccoli
5g Fish Oil

Meal Four:
Ultimate Nutrition Whey Shake

Meal Five:
Pork Tenderloin
Sweet Potatoe
Berries
5g Fish Oil

Meal Six:
1.5 cups Cottage Cheese
5g Fish Oil

Now this meal plan, as well as my High-Carb plan, will change slightly when I make my move to workout in the morning.

**IainDaniel** · 03-30-2004, 02:38 PM

Quote:

Originally posted by CanaDan
Low Carb Meal Plan

Meal One:
Ultimate Nutrition Whey Shake
5g Fish Oil

Meal Two:
1 cup Oats w/ berries
1.5 cups Cottage Cheese

Meal Three:
Chicken Breast
Broccoli
5g Fish Oil

Meal Four:
Ultimate Nutrition Whey Shake

Meal Five:
Pork Tenderloin
Sweet Potatoe
Berries
5g Fish Oil

Meal Six:
1.5 cups Cottage Cheese
5g Fish Oil

Now this meal plan, as well as my High-Carb plan, will change slightly when I make my move to workout in the morning.

Missing one Carb Meal

and I would add a fat source to meal 4 (natty pb, flax, fish oil)

Oh and not enough veggies, at least three meals with fibrous veggies on all days

CanaDan · 03-30-2004, 02:47 PM

hmm...shoulda had a carb with meal 3...and I do have a large jar of natural pb so I could add some to meal 4...or move the fish caps from meal 6 to meal 4 and have the nat pb with meal 6 since I'll be at home for that. I need to add a fruit to meal three as well if I add a carb to that meal right?

Thanks for the feedback. I'm sure I would have missed the errors you pointed out. It's always good to have another set of eyes look things over.

**IainDaniel** · 03-30-2004, 02:55 PM

Right

Anytime, I went through the same thing, so figure the least I can do is try to help out. If you are not sure about the answers I am giving you feel free to post the questions in Diet and Nutrition, I am by no means an Expert, but have learned quite a bit about carb cycling since starting it.

Jodi and Twin Peak are your best bet for answers, just incase I don't have the answers you are looking for.

PS don't forget to get in 3 meals with veggies I don't see that

BabsieGirl · 03-31-2004, 09:51 AM

Hey Dan, how was the work out last night?

Yeah, Jodi and TP can help you out with the carb cycling diet. Or, you can do a search here on IM. There's loads of information currently on hand. Good luck hon

Babs

CanaDan · 03-31-2004, 10:47 AM

Well I was in such high demand last night to help friends with thier computers or cable problems that I didn't have time to hit the gym. I still ended up getting a good workout though...if you know what I mean.

I managed to get my sister interested in the carb cycling program too so I'll have someone to talk to about it from time to time. I definitely want feedback from you guys too though.

Took some photos of myself last night to put in my photo album here. I'm better off than I was a year ago but I still don't like what I see. Oh well...it gives me motivation to continue to improve.

Peace

03-29-2004, 11:39 AM	#61
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm thinking it might be easier to get up that early and hit the gym now that spring is here and summer is on its way. I found it tough to do during the winter as it was always cold and dark when I got up. I think I'll just do it and see how it goes...
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-29-2004, 12:08 PM	#63
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	I'm sure eventually, he'll get there!
	Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

03-29-2004, 12:39 PM	#64
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	I used to get up at 6am last summer when I first started so it won't really be that tough. I really just have to plan meals and stuff first. That's what is really holding me back.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-29-2004, 02:11 PM	#65
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Possible No-Carb Day Meal 1: Ultimate nutrition Whey shake (water) 5g fish oil Meal 2: 1.5 cups cottage cheese Meal 3: Chicken Breast 1 cup broccoli 5g fish oil Meal 4: UN Whey shake (water) Meal 5: 1 can Tuna packed in water salad oil & vinagrette dressing Meal 6: 1.5 cups cottage cheese I haven't worked out the macronutrient info yet but each protein amount gets me close to my minimum amount per meal according to the carb cycling article. I'm 265lbs so I need at least 44g of protein per meal. I don't like the idea of having cottage cheese twice on this day but I'm stumped for what else to have. I am seriously considering working out in the morning prior to work so I may have meal 1 before I hit the gym and meal 2 about 30 mins after I finish. I have meal plans written out now for the low and high carb days as well however I would appreciate any feedback I can get on this plan first as it may change what I have for the other two. I am also planning on changing my routine from a two-day split to a three-day push/pull/legs split as well. Thanks.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-29-2004, 02:25 PM	#66
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	Looks pretty good, I would up the fish oil, probably to 20 capsules a day! Flax or Fish oil to MEal 4
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-29-2004, 12:05 PM	#62
SpinQueen Registered User Join Date: Mar 2004 Location: Miami, FL Posts: 112	You have to get yourself used to waking up early everyday. I get up around 5am and run three miles or hit the gym if it's raining.

03-29-2004, 02:58 PM	#67
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Yeah...I thought I missed one in there. Plus I thought the oil in the oil&vinagrette dressing (which I'd make myself) would help too. Thanks
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 09:40 AM	#68
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	For anyone who may stumble onto my journal... ...I have a question about TP's carb cycling. Do I only eat fruit with carb meals? The article mentions fruit on low carb and high carb days but not on no carb days. I understand that you must eat your required protein and veggies each day but is the fruit only eaten with carbs? Thanks.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 09:43 AM	#69
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	Yes only with Carbs. So no fruit on No carb days
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-30-2004, 09:53 AM	#71
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Gotcha...I've just been re-writing the article with the most important points so it gets imbedded in my head.. I won't be starting this until next Monday so I still have some time to prepare my meal plans, tweak them a bit, figure out the macronutrients......and unscramble my brain.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 09:56 AM	#72
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	Yeah I had to reread it a couple of times as well, just to get the ideas imbedded in my thought train. The best way to probably get some feed back would be to post a potential meal plan for each of the days, and open it up for comment. I think the first few pages of my journal I did the same thing with Jodi, just to get a better understanding. Once you got it rolling it is a piece of cake.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-30-2004, 09:59 AM	#73
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Well I've put up the one meal plan for a no carb day. I have others for the low and high carb days too. I'll be posting them later today...
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 10:04 AM	#74
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	No carb days is the easy one
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-30-2004, 11:49 AM	#75
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	High Carb Meal Plan Meal One: Ultimate Nutrition Whey Shake 5g Fish Oil Meal Two: 1 cup Oats w/ berries 1.5 cups Cottage Cheese Meal Three: Chicken Breast Sweet Potatoe Berries 5g Fish Oil Meal Four: Ultimate Nutrition Whey Shake 1 cup Oats w/ berries Meal Five: 1 can Tuna Salad Oil & Vinagrette dressing (balsamic) 1 piece Fruit (apple) 5g Fish Oil Meal Six: 1.5 cups Cottage Cheese 5g Fish Oil
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 12:31 PM	#77
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	I'm thinking of either working out before meal one or between meal one and two. Right now I just go to the gym when I can fit it in. I have been going after work (5pm) but occassionally, like today, I have work to do after work (side jobs) so I won't be able to go until later this evening. If I switch to early morning workouts then I can have a regular schedule. I don't have recent stats but I'm around the following: 6'1"ish (just over) 265lbs 32 years old bf% I'm guessing around 30% (it was measured slightly higher 6 months ago but I can tell by my body that I have lost fat and gained some muscle)
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 12:51 PM	#78
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	On both low Carb days and high carb days you want to have two of the carb meals placed around you workouts. I wouldn't work out on an empty stomach So on High Carb days, an guesstimate on the amount of carbs would be 115g x 4 meals and on low carb days would be approx 85g x 3 meals
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-30-2004, 01:08 PM	#79
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	The article says 1 gram of carbs per pound of bodyweight. Why should I double that up?
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 01:40 PM	#80
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	1 gram of carbs is on low carb days, High Carb days there isn't a count but 2 grams is about where you want to be.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-30-2004, 01:46 PM	#81
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Oh...gotcha...thanks. That's something I probably wouldn't have paid attention to.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 02:14 PM	#82
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Low Carb Meal Plan Meal One: Ultimate Nutrition Whey Shake 5g Fish Oil Meal Two: 1 cup Oats w/ berries 1.5 cups Cottage Cheese Meal Three: Chicken Breast Broccoli 5g Fish Oil Meal Four: Ultimate Nutrition Whey Shake Meal Five: Pork Tenderloin Sweet Potatoe Berries 5g Fish Oil Meal Six: 1.5 cups Cottage Cheese 5g Fish Oil Now this meal plan, as well as my High-Carb plan, will change slightly when I make my move to workout in the morning.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 02:47 PM	#84
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	hmm...shoulda had a carb with meal 3...and I do have a large jar of natural pb so I could add some to meal 4...or move the fish caps from meal 6 to meal 4 and have the nat pb with meal 6 since I'll be at home for that. I need to add a fruit to meal three as well if I add a carb to that meal right? Thanks for the feedback. I'm sure I would have missed the errors you pointed out. It's always good to have another set of eyes look things over.
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-30-2004, 02:55 PM	#85
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,320	Right Anytime, I went through the same thing, so figure the least I can do is try to help out. If you are not sure about the answers I am giving you feel free to post the questions in Diet and Nutrition, I am by no means an Expert, but have learned quite a bit about carb cycling since starting it. Jodi and Twin Peak are your best bet for answers, just incase I don't have the answers you are looking for. PS don't forget to get in 3 meals with veggies I don't see that
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-31-2004, 09:51 AM	#86
BabsieGirl Fighting Endometriosis Join Date: Sep 2003 Posts: 7,495	Hey Dan, how was the work out last night? Yeah, Jodi and TP can help you out with the carb cycling diet. Or, you can do a search here on IM. There's loads of information currently on hand. Good luck hon Babs
	Don't hate the player, hate the game!http://pages.prodigy.net/rogerlori1/...the%20wave.GIF Before you talk about what you want - appreciate what you have. http://home.earthlink.net/~gwcaton/s...ctures/tmf.jpg A good marriage would be between a blind wife and a deaf husband. -Honore de Balzac Desire+Consistency='s RESULTS

03-31-2004, 10:47 AM	#87
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2	Well I was in such high demand last night to help friends with thier computers or cable problems that I didn't have time to hit the gym. I still ended up getting a good workout though...if you know what I mean. I managed to get my sister interested in the carb cycling program too so I'll have someone to talk to about it from time to time. I definitely want feedback from you guys too though. Took some photos of myself last night to put in my photo album here. I'm better off than I was a year ago but I still don't like what I see. Oh well...it gives me motivation to continue to improve. Peace
	A child of five could understand this. Someone fetch me a child of five. - Groucho Marx

03-31-2004, 11:12 AM	#88
CanaDan The goal... Join Date: Mar 2004 Location: Canada Posts: 155 Photos: 2