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The NHE and ONE - cut and bulk
- Thread starter Robboe
- Start date
Ok, trained chest earlier. Good workout.
Progressed on everything, but it was just a few reps here and there on most so like TP says about his own progression, it's not necessarily attributable to the 1-T.
On a side note, i can really feel the difference training on carbs. In the gym i feel like i want to be there and my endurance is great. I want to do that next set. When i was training on low carbs á la NHE, the sooner i was in the gym the sooner i wanted to be out. Especially during the latter weeks.
So here's the workout:
BB bench: 2 sets (progressed by a rep on my first set).
Decline machine press: 3 sets. First two sets were well short of failure, stopping at 6 reps because i wanted a heavier weight. I actually think the weight i pressed today is a personal Best but i can't be totally sure of that. My last set had 2 negatives.
Incline DB bench: 2 sets. First set using the 36's like i did a few weeks back (then for about 6) getting 10 reps easy. Second set using the 40's, which i've not used for this exercise in over a year, and got 6. So that was cool.
Weighted dips: Using done second in my routine, and i've not done them in a while, so i never used my usual weight. 2 sets.
cable crossovers: 2 sets. Felt good.
And did some abs to finish up.
So that's quite a few sets for me!
Progressed on everything, but it was just a few reps here and there on most so like TP says about his own progression, it's not necessarily attributable to the 1-T.
On a side note, i can really feel the difference training on carbs. In the gym i feel like i want to be there and my endurance is great. I want to do that next set. When i was training on low carbs á la NHE, the sooner i was in the gym the sooner i wanted to be out. Especially during the latter weeks.
So here's the workout:
BB bench: 2 sets (progressed by a rep on my first set).
Decline machine press: 3 sets. First two sets were well short of failure, stopping at 6 reps because i wanted a heavier weight. I actually think the weight i pressed today is a personal Best but i can't be totally sure of that. My last set had 2 negatives.
Incline DB bench: 2 sets. First set using the 36's like i did a few weeks back (then for about 6) getting 10 reps easy. Second set using the 40's, which i've not used for this exercise in over a year, and got 6. So that was cool.
Weighted dips: Using done second in my routine, and i've not done them in a while, so i never used my usual weight. 2 sets.
cable crossovers: 2 sets. Felt good.
And did some abs to finish up.
So that's quite a few sets for me!
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Its great to see your passion to lift returning Rob. I'm the same way. I took a week off of my diet a few weeks back and my energy and drive just flooded back into me, i couldn't wait to hit the gym everyday, hellish volume too, just for the hell of it.
Anyway, i'm going to be asking you mucho questions in the next week about random shit, just so i ABSOLUTELY know that i have all my shit together.
Anyway, i'm going to be asking you mucho questions in the next week about random shit, just so i ABSOLUTELY know that i have all my shit together.
Hey there..
Nice pic..
looking good.. Wow, 24 lbs.. that's a lot for sure..
Well.. I just had a chocolatechip cookie..
I've been cutting calories for some weeks though and lost about 8 pounds.. Just by basicy avoiding sugars.. and going low in fat.. Not very low carb..
Will read up on your diet here and maybe change my diet..
So, I'll let you know if I have any questions!
And hey, post those pics from the wedding.. We all want to see you messing with the bridesmaids..
Meanwhile, I'll try to stay away from the cookie jar...
Nice pic..
looking good.. Wow, 24 lbs.. that's a lot for sure.. Well.. I just had a chocolatechip cookie..
I've been cutting calories for some weeks though and lost about 8 pounds.. Just by basicy avoiding sugars.. and going low in fat.. Not very low carb..Will read up on your diet here and maybe change my diet..
So, I'll let you know if I have any questions!
And hey, post those pics from the wedding.. We all want to see you messing with the bridesmaids..
Meanwhile, I'll try to stay away from the cookie jar...
Low fat diets only work for about 2-3 weeks max before you start running into problems, so i'd advise you quit it.
NHE worked well and it's all fine and dandy, especially for people who have slight eating disorders and find cravings get the better of them. Next time i cut i'm just gonna do a carb/protein/fat diet and keep calories in check, doing proper refeeds every week or so (depending on how often i go out drinking). I say 'proper' meaning focusing on carbs and not fat. Basically, not carbing on chocolate like i did on NHE during the latter stages.
I went out last night and had a great time. All my best friends out together again for once in a long time.
My ears are totally fucked right now though. Feels like i'm wearing some sort of invisible ear muffs. Quite annoying now.
Leg session went very well. My squat weight is climbing back up, slowly but surely. My SLDL weight is equalling a Personal Best from a few months back as of today. So i was well happy with that. Leg press weight is also accelerating with good speed.
Workout summary:
Squats: 3 sets
SLDLs: 3 sets
Leg press: 2 sets
Extentsions: 2 sets
Hack squats: 2 sets
Leg curls: 2 sets.
Total sets: 14.
NHE worked well and it's all fine and dandy, especially for people who have slight eating disorders and find cravings get the better of them. Next time i cut i'm just gonna do a carb/protein/fat diet and keep calories in check, doing proper refeeds every week or so (depending on how often i go out drinking). I say 'proper' meaning focusing on carbs and not fat. Basically, not carbing on chocolate like i did on NHE during the latter stages.
I went out last night and had a great time. All my best friends out together again for once in a long time.
My ears are totally fucked right now though. Feels like i'm wearing some sort of invisible ear muffs. Quite annoying now.
Leg session went very well. My squat weight is climbing back up, slowly but surely. My SLDL weight is equalling a Personal Best from a few months back as of today. So i was well happy with that. Leg press weight is also accelerating with good speed.
Workout summary:
Squats: 3 sets
SLDLs: 3 sets
Leg press: 2 sets
Extentsions: 2 sets
Hack squats: 2 sets
Leg curls: 2 sets.
Total sets: 14.
C'mon man, you know I like to see weights and rep! At least for SOME of the sets! Gotta make sure you are training hard and heavy.
BTW, I was in the gym yesterday (rare for me to go on a Saturday) and aside form the powerlifting club being there, there was some huge mofo. Thing was he was curling with samll weights. Yet the veins were popping! Whats that tell you?
BTW, I was in the gym yesterday (rare for me to go on a Saturday) and aside form the powerlifting club being there, there was some huge mofo. Thing was he was curling with samll weights. Yet the veins were popping! Whats that tell you?
Ok, here's the workout:
Squats: 150k [330] - 6
155k [341] - 4
105k - 12
The weight on my squats are moving back up nicely. I don't wanna jump back up too quick though, or else i never seem to go as low. Which i don't want, naturally.
SLDLs: 170k [374] - 6
172.5k [379.5] - 4 (Eq PB)
140k [308] - 8
Very strong here. A 400lb stiff is in site within this gaining cycle, i can taste it.
Leg press: 260k [572] - 12
265k [583] - 8
My PB for the press is 280k [616] and i reckon i'll get it back soon enough.
Extensions: 65k - 8
65k - 8
Waaay short of failure here, but the stack only goes to 80k so there's no point in rushing up yet.
Hack squat: 50k [110] - 8
50k - 6
Last week i did these straight after stiffs, but it was being used this week so i just went straight to the press and th exts. last week i did 70k but i was fucked by this point so just went for 50k.
Leg curls: 35k - 8
20k - 9
So all in all, every progressed except hacks for said reason. Which is ace.
Squats: 150k [330] - 6
155k [341] - 4
105k - 12
The weight on my squats are moving back up nicely. I don't wanna jump back up too quick though, or else i never seem to go as low. Which i don't want, naturally.
SLDLs: 170k [374] - 6
172.5k [379.5] - 4 (Eq PB)
140k [308] - 8
Very strong here. A 400lb stiff is in site within this gaining cycle, i can taste it.
Leg press: 260k [572] - 12
265k [583] - 8
My PB for the press is 280k [616] and i reckon i'll get it back soon enough.
Extensions: 65k - 8
65k - 8
Waaay short of failure here, but the stack only goes to 80k so there's no point in rushing up yet.
Hack squat: 50k [110] - 8
50k - 6
Last week i did these straight after stiffs, but it was being used this week so i just went straight to the press and th exts. last week i did 70k but i was fucked by this point so just went for 50k.
Leg curls: 35k - 8
20k - 9
So all in all, every progressed except hacks for said reason. Which is ace.
One thing i've noticed: when i came off the dieting and went to gaining i had some nasty cravings for junk food, but after a couple of week's in calorie surplus (without adding much fat) i feel dandy and the cravings are gone. I don't even want to treat myself for the hell of it, nevermind mentally craving anything.
Ok.. So you think I should change it.. I do eat some fat.. But less than I used to.. I tried the low carb, high protein, mod fat thing for a while last spring and I gained 5 pounds.. Don't think I did for as long as I should to see results, I kinda got scared and stopped..
This is a sample day now:
Meal 1:
6whites
1/2 cup oatmeal (cooked with pieces of apple, cinnamon and flax seeds.. Delicious!
)
Meal 2:
Proteinshake
Apple
8 almonds
Meal 3:
4 oz Chicken breast
veggies
Meal 4:
proteinshake
apple
Meal 5:
4 oz lean beef
veggies
1/2 cup brown rice
What do you suggest? Lose the apples and add some fats? I love my apples, puh-lease don't make me take them away..
Thanks,
Jen
This is a sample day now:
Meal 1:
6whites
1/2 cup oatmeal (cooked with pieces of apple, cinnamon and flax seeds.. Delicious!
)Meal 2:
Proteinshake
Apple
8 almonds
Meal 3:
4 oz Chicken breast
veggies
Meal 4:
proteinshake
apple
Meal 5:
4 oz lean beef
veggies
1/2 cup brown rice
What do you suggest? Lose the apples and add some fats? I love my apples, puh-lease don't make me take them away..
Thanks,
Jen
Last edited:
Originally posted by Nike_Girl
Ok.. So you think I should change it.. I do eat some fat.. But less than I used to.. I tried the low carb, high protein, mod fat thing for a while last spring and I gained 5 pounds.. Don't think I did for as long as I should to see results, I kinda got scared and stopped..
This is a sample day now:
Meal 1:
6whites
1/2 cup oatmeal (cooked with pieces of apple, cinnamon and flax seeds.. Delicious!
This needs fat of some description. Even adding some of the yolkes here is a good idea.
Can't you get some other form of protein in here? If it's whey protein, then it really is wank at any time other than post workout.
Fat.
Same as above re: whey.
Same as above re: fat.
Better, but you probably stand to have more fat in here.
What do you suggest? Lose the apples and add some fats? I love my apples, puh-lease don't make me take them away..
Thanks,
Jen
Keep your apple a day. Hell, even i eat an apple a day.
What's the overall calories of that plan?
If they're too low you're fucked (or gonna fuck yourself).
If they're too high you'll not lose anything except maybe water weight, which kinda negates the purpose of a cut, so you're fucked.
Do you not have extreme hunger pains for most of the day with that plan? It would kill me. My binges would go off on a tangent eating like that.
Just ensure:
1. calorie deficit (not too big. Start with bodyweight x15kcals to start with and see what happens real world. Adjust calories to drop between 0.5-1.5lb a week).
2. Ensure adequate protein.
3. Ensure adequate EFAs, which your current plan severely lacks.
And don't stress over stuff so much cause cortisol fucks you over more than the above.
Fantastic delt/arm workout. Not enough time for actual numbers, so:
delts:
DB press: 3 sets
side laterals: 2 sets
bent laterals: 2 sets
Tris/bis:
CGBP: 2 sets
preachers: 2 sets
seated skulls: 2 sets
DB curl: 1 set
Done.
Again, just like last week, poor time management and getting pulled back an hour by a friedn at Uni to explain to him a java assignment and rob's diet plan is arsed up by a meal or two. So, just like last week, i had a nestle double cream chocolate bar (~700kcals) and a chunky white kitkat (~200kcals) on the way back from the gym. I was considering have a couple of protein bars, but i asked myself: Would i rather have ~900kcals from some nasty-ass protein bar, or 900kcals from chocolate?
Needless to say which won...
delts:
DB press: 3 sets
side laterals: 2 sets
bent laterals: 2 sets
Tris/bis:
CGBP: 2 sets
preachers: 2 sets
seated skulls: 2 sets
DB curl: 1 set
Done.
Again, just like last week, poor time management and getting pulled back an hour by a friedn at Uni to explain to him a java assignment and rob's diet plan is arsed up by a meal or two. So, just like last week, i had a nestle double cream chocolate bar (~700kcals) and a chunky white kitkat (~200kcals) on the way back from the gym. I was considering have a couple of protein bars, but i asked myself: Would i rather have ~900kcals from some nasty-ass protein bar, or 900kcals from chocolate?
Needless to say which won...
TCD.. you're my god!!
Yeah.. I know.. I knew you were going to say that.. but I'm such a fat phobic..
Ok.. I'll try to switch things around some today.. and let ypu know.. should I keep my oatmeal in meal 1? I'm having it about 30 mins.. so I guess I won't know this morning.. I'll just improvise..
Thank you..
master Chicken daddy..
Yeah.. I know.. I knew you were going to say that.. but I'm such a fat phobic..
Ok.. I'll try to switch things around some today.. and let ypu know.. should I keep my oatmeal in meal 1? I'm having it about 30 mins.. so I guess I won't know this morning.. I'll just improvise..
Thank you..
master Chicken daddy..
Originally posted by Nike_Girl
TCD.. you're my god!!
Yeah.. I know.. I knew you were going to say that.. but I'm such a fat phobic..
Ok.. I'll try to switch things around some today.. and let ypu know.. should I keep my oatmeal in meal 1? I'm having it about 30 mins.. so I guess I won't know this morning.. I'll just improvise..
Thank you..
Providing you have no eating disorders (like binges if you get even slight hunger pangs etc...) where i'd say do a low carb diet (since fat and protein seem to blunt appetite more), just make sure every meal has:
Some low GI carbs (to regulate blood sugar).
some quality, complex protein (i.e. not whey, but it can be handy every here and there. casein shakes are a good choice if you can get it, but ideally, go the wholefood route).
Some fat (with about 20-30% of the make-up being EFA's).
Some fibre (in at least half of your meals. It stretches the stomach out a bit and makes you feel fuller so there's less chance of you going off on a binge).
So an example meal would be:
oats
chicken and cottage cheese (or either on their own)
flax oil
fruit or green veg (the fruit being preferably watery, fibrous - basically, not dried fruit).
Or something to that effect. My example is bland as hell, but a bit of creativity can go a long way. Just keep the calories controlled and in deficit and make sure your workouts are productive.
Fitday has proved extremely helpful for some who don't sit down and plan a diet out that they stick to day in, day out (like moi). Maybe try that?
If not, just plan a diet, print it out, stick it to your cupboard and follow it. And obviously, you know that consistency is everything. One good day's eating is like one good training session - it means fuck all unless you do it regularly.
By the way, you aren't exempt from the rule that all must follow - address me as 'Rob'.
On a side note, i've been seriously deliberating doing shorter gains and cutting cycles.
For example, gain for 6 weeks, cut for 4. Repeat. The 4 week cut would just be a "damage limitation" thing, and the best part is that only 4 weeks cutting wouldn't give me the shitty feeling i get after several weeks cutting.
If i can gain 2-4lbs of muscle on a 6 week gain, and drop ~2lbs on a 4 week cut, i reckon that could be quite productive. I'm not totally decided yet, so i'd like to hear some opinions.
For example, gain for 6 weeks, cut for 4. Repeat. The 4 week cut would just be a "damage limitation" thing, and the best part is that only 4 weeks cutting wouldn't give me the shitty feeling i get after several weeks cutting.
If i can gain 2-4lbs of muscle on a 6 week gain, and drop ~2lbs on a 4 week cut, i reckon that could be quite productive. I'm not totally decided yet, so i'd like to hear some opinions.
Funny, I have been considering the exact same thing, 6 bulk, 4 cut.
But then I keep hearing (or seeing) your voice (or words) saying to keep cals high on my off cycle. I have been thinking this cuz I don't like the fat gain I feel I am getting (shirts are getting tight around the neck and pants are fitting tighter).
Keep me posted on this.
Well i said 6 and 4 for the sake of the round numbers and spending a little longer in surplus for muscle gain. I dunno, would 5 over, 5 under be better? 
I'd doubt such a small detail would make a grand bit of difference but you never know.
Obviously i'm still gonna keep calories above maintenance post cycle, but after about 2 weeks i'll be smashing and i may do a 4 week mini-cut.
If i did a 6 week cycle i'd maybe wait a further 4 weeks before reducing calories enough to lose weight. You don't have to keep the calories as high as you have them now, reduce a bit, but just don't go into calorie deficit.
I'd doubt such a small detail would make a grand bit of difference but you never know.
Obviously i'm still gonna keep calories above maintenance post cycle, but after about 2 weeks i'll be smashing and i may do a 4 week mini-cut.
If i did a 6 week cycle i'd maybe wait a further 4 weeks before reducing calories enough to lose weight. You don't have to keep the calories as high as you have them now, reduce a bit, but just don't go into calorie deficit.
chicken..err.. Rob.. 
well... I do know most of that actually.. I mean what I'm supposed to do.. I've been following the whole DPWB thing since the beginning.. But I've kinda been scared to follow it all the way out...
And I do love my fruit so darn much..
Here's the diet so far today.. comments? have one meal left..
Meal 1:
6 whites, 1 yolk
10 almonds
1 cup cabbage
233 cals, 12g fat, 4g carbs, 29g protein
(I'm still a bit hungry... probably need to put oatmeal here too.. )
Meal 2 (after leg workout + cardio ) :
1 apple
1 tbsp flax seed
about 35 g whey powder
310 cals, 14g fat, 16g carbs, 31g protein
Meal 3:
5 oz lean beef
1 cup cabbage
1/2 cup red pepper and small onions
0.5 tbsp olive oil
376 cals, 19g fat, 0g carbs, 42g protein
Meal 4:
5 oz lean pork
lots of veggies (mushrooms, cabbage, red pepper and spinach..)
1/2 an avocado
small apple
497 cals, 27g fat , 20g carbs, 43g protein
well... I do know most of that actually.. I mean what I'm supposed to do.. I've been following the whole DPWB thing since the beginning.. But I've kinda been scared to follow it all the way out... And I do love my fruit so darn much.. Here's the diet so far today.. comments? have one meal left..
Meal 1:
6 whites, 1 yolk
10 almonds
1 cup cabbage
233 cals, 12g fat, 4g carbs, 29g protein
(I'm still a bit hungry... probably need to put oatmeal here too.. )
Meal 2 (after leg workout + cardio ) :
1 apple
1 tbsp flax seed
about 35 g whey powder
310 cals, 14g fat, 16g carbs, 31g protein
Meal 3:
5 oz lean beef
1 cup cabbage
1/2 cup red pepper and small onions
0.5 tbsp olive oil
376 cals, 19g fat, 0g carbs, 42g protein
Meal 4:
5 oz lean pork
lots of veggies (mushrooms, cabbage, red pepper and spinach..)
1/2 an avocado
small apple
497 cals, 27g fat , 20g carbs, 43g protein
Last edited:
Originally posted by The_Chicken_Daddy
Some low GI carbs (to regulate blood sugar).
How much? and should all be complex.. or some just veggies?
some quality, complex protein (i.e. not whey, but it can be handy every here and there. casein shakes are a good choice if you can get it, but ideally, go the wholefood route).
ok.. I can do that.. I don't like that powder much anyway..
Some fat (with about 20-30% of the make-up being EFA's).
Some fibre (in at least half of your meals. It stretches the stomach out a bit and makes you feel fuller so there's less chance of you going off on a binge).
I'm good at that.. *snacking on cabbage*
So an example meal would be:
oats
chicken and cottage cheese (or either on their own)
flax oil
fruit or green veg (the fruit being preferably watery, fibrous - basically, not dried fruit).
So basicly, apples & grapefruits are ok.. But what about pears, oranges and my fav *drumroll* kiwis? And what about the lactose in cottage cheese.?? No biggie?
Fitday has proved extremely helpful for some who don't sit down and plan a diet out that they stick to day in, day out (like moi). Maybe try that?
Yeah.. I've been a faithful Fitday:er for a while.. with some downperiods.... (or should I follow your drinking binges.. ?
By the way, you aren't exempt from the rule that all must follow - address me as 'Rob'.
K.. I can do that too..
Jen
Last edited:
Well, that's 1416 kcals so far today.
145g pro (580)
40g carbs (160)
72g fat (648)
So that's 1388kcals (small discrepancy doesn't mean much so don't worry).
How many calories are you shooting for?
If you've been cutting for a while already you may already know, but if not, start theoretically and adjst depending on real world results. Basically, take your body weight and multiply it by 12.
This will be your calorie level you'll be shooting for. After a week or two, assess weight change (under the same conditions as your baseline weight was taken). Aim for a 0.5-1.5lb loss a week. Anymore is eating into muscle (unless you're a fatfuck where dropping a lot of fat at once is easy). Any less and you're not getting anywhere. Tweak your calories to comply with your goals depending on your weight change.
Weight can be effected by water and glycogen and food retention, but it's a more reliable gauge than looking in the mirror IMO, cause 9 people out of 10 always see themselves and less muscular and fatter than they are. (or too skinny for those trying to gain weight).
Don't drop calories too far, too fast.
And with a carb intake like that, carb ups should be mandatory. 1-2 a week.
If you go an isocaloric route (1/3 carbs, 1/3 pro, 1/3 fat) then do a weekly refeed.
In fact, EVERY diet down should have a carb load/refeed of some description. IMO anyway.
"How much carbs?"
Depends on your bodyweight, calorie needs and meal structure. By my comments above, once you've worked them out, you'll know.
Kiwis are fine, yeah. In moderation.
Beer-ups. Well, try and avoid them cause beer or alcohol serves absolutely no purpose for anything biologically. Mentally, it's cool if you're out for the whole dutch-courage thing and if you enjoy a drink for the nerve calming aspect. Basically, i'm saying keep a social life, but keep tabs on it - once a week.
Lactose in cottage cheese is minimal. You'll never eat enough cottage cheese for lactose to have any adverse effect (the only adverse effect being the possibility of not keeping you full and stimulating breaking diet). Not while you're controlling it on your diet anyway. Besides, lactose won't stop you dropping fat unless you eat more calories with it.
The reason you were hungry after meal one is cause it hardly stretched the stomach enough. Not to mention that you've not eaten for about 8+ hours before that, and all you're having is ~300 kcals for that meal. I'm not saying going off and stuffing your face in the morning, but just look at your calories for meal 4 when you've eaten about 3-4 hours just previously compared to meal one where you've not eaten for over 8 hours.
I'm not too sure why you were/are scared of following the DPw8 strategy of things. They're essentially the same principles as mine only they're stricter with their stuff than me.
145g pro (580)
40g carbs (160)
72g fat (648)
So that's 1388kcals (small discrepancy doesn't mean much so don't worry).
How many calories are you shooting for?
If you've been cutting for a while already you may already know, but if not, start theoretically and adjst depending on real world results. Basically, take your body weight and multiply it by 12.
This will be your calorie level you'll be shooting for. After a week or two, assess weight change (under the same conditions as your baseline weight was taken). Aim for a 0.5-1.5lb loss a week. Anymore is eating into muscle (unless you're a fatfuck where dropping a lot of fat at once is easy). Any less and you're not getting anywhere. Tweak your calories to comply with your goals depending on your weight change.
Weight can be effected by water and glycogen and food retention, but it's a more reliable gauge than looking in the mirror IMO, cause 9 people out of 10 always see themselves and less muscular and fatter than they are. (or too skinny for those trying to gain weight).
Don't drop calories too far, too fast.
And with a carb intake like that, carb ups should be mandatory. 1-2 a week.
If you go an isocaloric route (1/3 carbs, 1/3 pro, 1/3 fat) then do a weekly refeed.
In fact, EVERY diet down should have a carb load/refeed of some description. IMO anyway.
"How much carbs?"
Depends on your bodyweight, calorie needs and meal structure. By my comments above, once you've worked them out, you'll know.
Kiwis are fine, yeah. In moderation.
Beer-ups. Well, try and avoid them cause beer or alcohol serves absolutely no purpose for anything biologically. Mentally, it's cool if you're out for the whole dutch-courage thing and if you enjoy a drink for the nerve calming aspect. Basically, i'm saying keep a social life, but keep tabs on it - once a week.
Lactose in cottage cheese is minimal. You'll never eat enough cottage cheese for lactose to have any adverse effect (the only adverse effect being the possibility of not keeping you full and stimulating breaking diet). Not while you're controlling it on your diet anyway. Besides, lactose won't stop you dropping fat unless you eat more calories with it.
The reason you were hungry after meal one is cause it hardly stretched the stomach enough. Not to mention that you've not eaten for about 8+ hours before that, and all you're having is ~300 kcals for that meal. I'm not saying going off and stuffing your face in the morning, but just look at your calories for meal 4 when you've eaten about 3-4 hours just previously compared to meal one where you've not eaten for over 8 hours.
I'm not too sure why you were/are scared of following the DPw8 strategy of things. They're essentially the same principles as mine only they're stricter with their stuff than me.
Originally posted by The_Chicken_Daddy
Well, that's 1416 kcals so far today.
145g pro (580)
40g carbs (160)
72g fat (648)
So that's 1388kcals (small discrepancy doesn't mean much so don't worry).
*Well.. Since I used Fitday.. I calculated each meal in my head..
How many calories are you shooting for?
*Well.. basicly 1500-1700.. somewhere.. I'm scared to go higher.. but I would probably not die from eating a little more.. It's all about meal composition.. right?
This will be your calorie level you'll be shooting for. After a week or two, assess weight change (under the same conditions as your baseline weight was taken). Aim for a 0.5-1.5lb loss a week. Anymore is eating into muscle (unless you're a fatfuck where dropping a lot of fat at once is easy). Any less and you're not getting anywhere. Tweak your calories to comply with your goals depending on your weight change.
*Lol.. No.. I'm not a fat fuck.. you're such rude bastard, know that? :d
Weight can be effected by water and glycogen and food retention, but it's a more reliable gauge than looking in the mirror IMO, cause 9 people out of 10 always see themselves and less muscular and fatter than they are. (or too skinny for those trying to gain weight).
*Yeah.. I probably do that.. so I'll go by the scale some.. though hormones and everything screws that up some.. I'm a bloated cow right now thanks to those..
Don't drop calories too far, too fast.
*been there.. done that..
And with a carb intake like that, carb ups should be mandatory. 1-2 a week.
If you go an isocaloric route (1/3 carbs, 1/3 pro, 1/3 fat) then do a weekly refeed.
*I don't know what way to go.. What do you suggest? This day has been pretty ok.. but I need that morning oatmeal..
In fact, EVERY diet down should have a carb load/refeed of some description. IMO anyway.
*ok.. cool.. And I like the word refeed better than cheat day..
Kiwis are fine, yeah. In moderation.
*Thank you, thank you, thank you.. So would 12 a day be too many?
Beer-ups. Well, try and avoid them cause beer or alcohol serves absolutely no purpose for anything biologically. Mentally, it's cool if you're out for the whole dutch-courage thing and if you enjoy a drink for the nerve calming aspect. Basically, i'm saying keep a social life, but keep tabs on it - once a week.
*Well.. I'm pretty much a wuz when it comes to beer, so I don't need to worry about that.. much..
Lactose in cottage cheese is minimal. You'll never eat enough cottage cheese for lactose to have any adverse effect (the only adverse effect being the possibility of not keeping you full and stimulating breaking diet). Not while you're controlling it on your diet anyway. Besides, lactose won't stop you dropping fat unless you eat more calories with it.
*Ok.. cool.. I have another milk product that I just love!.. It's called kesella.. a swedish thing.. uhm.. I really don't know how to explain it.. Has 75cals/100 g: pro 13g, carbs 3,5g, fat 1g..
Contains (some bad translation here
I'm guessing it's a nono, cause of the skim milk and stuff.. too bad..
The reason you were hungry after meal one is cause it hardly stretched the stomach enough. Not to mention that you've not eaten for about 8+ hours before that, and all you're having is ~300 kcals for that meal. I'm not saying going off and stuffing your face in the morning, but just look at your calories for meal 4 when you've eaten about 3-4 hours just previously compared to meal one where you've not eaten for over 8 hours.
*I know.. I realised that pretty quickly.. trained legs a few hours after and it was HELL.. but thank's to my thermo I can hardly walk..
I'm not too sure why you were/are scared of following the DPw8 strategy of things. They're essentially the same principles as mine only they're stricter with their stuff than me.
* Well, maybe I was just lazy.. and didn't want to give up my fruit..
1. Correct, you're not a genius.
2. Correct, i'm a rude bastard.
3. haha.
4. If you find the low carb approach easy to follow, go with it. If it's what you've been doing for a little while now, stick to it so later down the line if you need a change up, you can do an iso for a few weeks.
5. re: that cheese stuff. How much would you want to eat a day? It doesn't look too bad. not too calorie dense. You're not gonna eat 100g a time are you? If you eat it in moderation you can still manage.
6. translation was fine.
7. thermos are useful, but you don't really need them regular until the latter stages of the cut. And when i say "need", i mean you can achieve without them but near the end of a cut they can be real useful.
2. Correct, i'm a rude bastard.
3. haha.
4. If you find the low carb approach easy to follow, go with it. If it's what you've been doing for a little while now, stick to it so later down the line if you need a change up, you can do an iso for a few weeks.
5. re: that cheese stuff. How much would you want to eat a day? It doesn't look too bad. not too calorie dense. You're not gonna eat 100g a time are you? If you eat it in moderation you can still manage.
6. translation was fine.
7. thermos are useful, but you don't really need them regular until the latter stages of the cut. And when i say "need", i mean you can achieve without them but near the end of a cut they can be real useful.
