brazeneye

Thank you! I am still here, and still trying to be good and post my progress here. I'm going to be moving, and I'll finally be out of a dorm, with my own kitchen and equipment, so it will really help my progress.

I'll be here poking around!

Jaw Dropper In Progress

AKIRA

Do you have any updated pics? I dont see this journal often, so just wondered if you looked even better than before.

6' 209lbs (8/16)
Bench 360 (11/29)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

Irons77

I'm dying to see new pics, she look good a few years ago.......Canada has some hotties!

Soreness is weakness exiting the body.

JailHouse

In for new pics!

Jailhouse Journal
Jailhouse Fitday Journal

NordicNacho

http://www.roqofthe80s.com/#

brazeneye

Hahaha, I am still here! I keep getting sidetracked on updating here. I'm coming up with a good meal plan.. picks should be up this weekend!

Jaw Dropper In Progress

Irons77

YES, YES, do you have a time when? lol

Soreness is weakness exiting the body.

brazeneye

Hahaha, no idea when.

Jaw Dropper In Progress

brazeneye

It's a work in progress, but this is what I have for right now..

Breakfast:
Banana
1 scoop chocolate soy protein
1 cup unsweetened soy milk
Calories: 300 / Fat: 6g - 17% / Carbs: 38g - 45% / Protein: 29g - 33%

Snack:
1 small container of soy yogurt
1/2 scoop chocolate soy protein
1/2 tablespoon of peanut butter
Calores: 232 / Fat: 6g - 23% / Carbs: 29g - 49% / Protein: 17g - 29%

Lunch:
1/2 chickpeas
1/2 green apple
1/2 oz raisins (or small snack box)
1/2 cup corn
1 can tuna - all mixed with lemon juice and dill
Calories: 348 / Fat: 3g - 9% / Carbs: 48g - 50% / Protein: 33g - 42%

Snack:
1/4. cup unsweetened soy mik
1/2 scoop vanilla soy protein powder
1/2 cup pineapple chunks
1/4 tsp coconut extract
1/2 cup strawberries
Calories: 287 / Fat: 5g - 17% / Carbs: 36g - 47% / Protein: 26g - 36%

Total Calories: 1167 / Fat: 20g - 17% / Carbs: 151g - 48% / Protein: 114g - 35%

I didn't intend it to be so low fat.. and I am also missing out on my dinner, because I usually make something, or my boyfriend makes something for me, but I try and keep it around or under 1600 calories for the day.

Jaw Dropper In Progress

BigDyl

I'd say lose some carbs and add some fat. Fat, like omega-3's are brain fuel for the mind. Add some fish oils, olive oil, flaxseed, and even whole eggs here and there. Fat doesn't make you fat, excess calories above maintenance makes you fat.


Also, when you consume more carbs then you need--assuming you are above caloric maintenance, just slightly, the glycogen spills over into adipose. If you were eating more low carb / high fat, your glycogen stores would be more empty, and you'd never run that risk, even if you ate slightly above maintenance level. This of course requires some glycogen depletion from cardio/weight training workouts.


It's all relative, of course, if you eat below maintenance you will lose weight... doesn't mean you will lose fat, maybe some muscle, some fat. It depends on the macro nutrient ratio's you consume. Also, if your calories are too low for too long your body adjusts by lowering your metabolic rate, which makes you lower your cals even more. So the proverbial refeed for a few meals one day a week.


If you did decide to go low carb you can store roughly 4 x LBM in carbs. So if you have 100 lb's of LBM, you can store 400 carbs in empty stores before they spill over into adipose. So if you carb deplete yourself, you can have one day a week (refeed day) where you consume 1600 calories worth of carbs + your daily maintenance calories (1600). So you can eat 3200 calories and not gain any fat, the next day your back on low carb so you don't risk the spill over, and if you're fat adapted, you will burn most of your calories on low carb days from fat. You depelete your reserves with cardio, weight training and strenous labor.


This is one angel you can try. But the golden rule is eat below your maintenance level in calories.

Total ownage.

brazeneye

Yes, I think definintely my maintenance is 1600, because I can never get below 140 at eating at that calorie amount.

Using a lean mass body calculator - Invalid calculator - my LBM is 98lbs..

Would you count taking in your oils as foods.. because I haven't been, and I have about 3tbls a day of either flax or fish oil a day.

How much would you guess I would/should be eating for carbs a day?

I generally lose around 1200-1400 calories a day. I am pretty small (petite), and I keep reading what other people are doing, and I compare myself to them and how many calories they are taking in a day, and then I want to increase mine because I think I am taking in too low. I had a metabolic test last year, and the results said my RMR is about 1400.

Jaw Dropper In Progress

BigDyl

Oils are most definetly calories. Not only are they cals, they are the highest density cals you can eat. 1 tablespoon of fish oil is roughly 120 calories. 1 tablespoon of milled flaxseeds are about 30-40 calories.


Most people really don't need more than 50-100 carbs a day. Anything else is usually excess unless you are doing a ton of cardio. The diet I've been working with has you eating 30 carbs a day on low carb days, but one refeed day where the carbs are virtually limitless (because empty glycogen stores). Some rules apply however, like meal size has to still be reasonable so you don't spike insuilin, and you shoot for a period of the refeed, say 12 hours. Other than that, you could eat anything, but i try to stay away from transfats, and HFCS. Also, fructose is stored in the liver, so if you eat too much fructose, it will spill over into fat reserves much fast, because your liver holds less.

This idealogy is based on CKD and TKD diets. Cyclic Ketogenic Diets that is. The idea is to hover just above ketosis. You don't want to be in ketosis because it's very catabolic, but if you hover just above it, you get all the benefits without the muscle wasting.


On this diet you eat a ton of fat, eggs, steak, beef, bacon, and veggies like spinach, celery, bell peppers, but you keep the carbs under 30 per day.


Most people think when you eat fat, you get fat. Untrue, it's all about calories in versus calories out. However, if you eat alot of fat, your body produces way more fat burning enzymes. And with those floating around, you have alot more fat burning potential happening than with high carb diets.



The Anabolic Diet: More Muscles, More Strength, Less Fat | StrongLifts.com

Why the Anabolic Diet works & How | StrongLifts.com

Total ownage.

brazeneye

I'll be counting those now for sure then. Milled flaxseeds would be the actual seeds and not the oil?

I try to stay away from sugar in general. But I will definitely be trying out a 30g carb diet. I have done a sort of variation of Atkins (it asks you to eat about 20-30g of carbs per day), without all the fatty meat and dairy, so this wouldn't be much of a feat for me, it'll make an easy transition.

And I am not scared at all when it comes to fat!

Jaw Dropper In Progress

brazeneye

Thanks for the links!

Jaw Dropper In Progress

BigDyl

This is just an idea I'm throwing at you. As with everything it's trial and error. However there is a small cult developing around these CKD diets, and I've yet to see someone who hasn't had success.

The anabolic diet calls for a 12 day break in period. During this period you may crash one day. This 'crash' is your body basically breaking the krebs cycle and rebuilding it to use fat as a primary fuel source versus glucose. It still uses both, but prefers fat. So now bodyfat is fuel, and glycogen is more of a reserve used during more strenous cardio or weight lifting.



After the 12 days of eating 30 carbs a day, you have your carb up, then shift to the 5-6 day low carb, 1-2 day carb ups. Some people have better sucess with a 12 hour carb up. The carb up is nessasary for a few reasons. For one, it boosts leptin, and signals your body that it's in a fed state, and your RMR is raised. It also puts you in an anabolic state and fat burning state. You'll still continue burning fat while eating carbs, just make sure to add fat to each meal.



If you're interested in it, I uploaded the slightly older version, PDF format:

Anabolic Diet

Total ownage.

katt

Thought I'd put my 2 cents in here.. I also am doing a low carb type program.. it's 5 days low carb and 2 days high carb.. it's working really well for me..

the only down side I can see to do that after 3 days of the low carb, my energy levels and strength drop dramatically.. but it has been great for fat loss and retaining my muscle mass..

BigDyl

This may be because you're not truly fat adapted. If you go through the break in period, you may crash or may not. After you are fat adapted you tend to have more energy on less carbs, as crazy as it seems. Your body doesn't mind using fat for fuel, it prefers it. You may want to try staying 30 carbs a day or less for 12 days, and see if that breaks you in better.

Total ownage.

brazeneye

I'm definitely open minded to it. It'll be a little bit til I am able to try it, because I just bought my groceries for the week, so I'll be sticking with my above meal plan, with some small modifications for the next little while.

Jaw Dropper In Progress

BigDyl

Right, no point in wasting good food. I'll be around if you have any question about AD.

Total ownage.