Dan's Daily Rant

[CanaDan]

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]

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]

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

 

[CanaDan]

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]

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.

 

[tucker01]

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

Flax or Fish oil to MEal 4

 

[CanaDan]

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]

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.

 

[tucker01]

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

 

[tucker01]

Reason

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]

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.

 

[tucker01]

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]

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...

 

[tucker01]

No carb days is the easy one

 

[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

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

 

[tucker01]

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]

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)

 

[tucker01]

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]

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

 

[tucker01]

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]

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

 

[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.

 

[tucker01]

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]

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.

 

[tucker01]

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]

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]

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

 

[CanaDan]

Eeek...I posted a new pic that I took last night.

I guess when I look at how I was a year ago I've come a long way but I know I'm still a long way from my goals...how do you guys and gals do it?

 

[BabsieGirl]

Your photo doesn't look bad, trust me, I've seen worse. Hey, don't worry about the scar!!! I have stretchies So there

What surgeries have you had?

 

[CanaDan]

I had what is called a 'hiatus hernia'. Basically, the muscle at the top of my stomach that closes to protect the esophagus was weak and wouldn't close completely. This allowed stomach acid to creep up and do some damage. It kinda felt like I had perpetual heartburn

I had to sleep inclined and drink a lot of water during the night just to get some sleep. It was terrible. The first surgery fixed the problem (no details unless you're curious) and then 6 months later there were complications so they had to go in a second time. The second time around they put a mesh along my abs to hold them together so they could heal. This damaged a lot of nerves so I have little feeling on my stomach.

That causes problems too...I think I'm ranting now...