entremet
Member
He's been losing tons of fat with carb backloading.
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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
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He's been losing tons of fat with carb backloading.
Nah he did carbnight. Basically CKD keto.
Explain what this is
ThreePiMatt
Member
Hey Fitness-GAF, I got some questions.
Straight up, I would call myself "skinny-fat." I was always kind of tall and lanky, and was generally just skinny for most of my life. Now I'm 27 and four years of college and then another four years of a desk job have left me, shall we say, "soft." I'm about 6'3"-4" or so and currently at about 175lbs. Numbers-wise obviously that doesn't sound bad, but make no mistake about it, I'm not in any particularly good shape. I was up at around 200lbs at my worst. Over the past year or two I engaged in some real half-assed exercise and dieting which got me down to where I am, but although I'm 25lbs lower than I was before I don't feel any "stronger" or like I have any more energy.
So, fast forward to now, or at least three weeks ago. I knew if I just got a gym membership I would just go to the gym and half-ass it like I did before. Thankfully, I'm pretty stable financially, so instead I decided to sign up with a personal trainer, someone to bust my ass and keep my honest. Work out twice a week, and I'm about three sessions in and I'm feeling pretty optimistic about it thus far. Its almost all strength-training based, full-body, one-set max effort. Capped off with a few minutes of HIIT on a machine (bike, elliptical, it changes). It is a level of exertion that I've never felt before, I feel like just a slab of meat when we're done. The next day I feel sore in areas I never even realized you can be sore in. So far I'm really positive on that.
My questions come in on the nutrition side. I like to think I've been pretty good on protein, I've been keeping it up between 150-200g a day. I just don't know what to do about the rest. Should I be limiting my carbs? If so, how much? And people keep saying eating fats don't make you fat, which sounds great to me, but even then, just how much is too much? I don't have a ideal weight in my mind, I'm not looking to necessarily gain or lose weight, just replace fat with muscle (which I assume is just about everyone's real goal). So, realistically should I be eating more calories than normal? Less? That's kind of the confusing part for me.
Straight up, I would call myself "skinny-fat." I was always kind of tall and lanky, and was generally just skinny for most of my life. Now I'm 27 and four years of college and then another four years of a desk job have left me, shall we say, "soft." I'm about 6'3"-4" or so and currently at about 175lbs. Numbers-wise obviously that doesn't sound bad, but make no mistake about it, I'm not in any particularly good shape. I was up at around 200lbs at my worst. Over the past year or two I engaged in some real half-assed exercise and dieting which got me down to where I am, but although I'm 25lbs lower than I was before I don't feel any "stronger" or like I have any more energy.
So, fast forward to now, or at least three weeks ago. I knew if I just got a gym membership I would just go to the gym and half-ass it like I did before. Thankfully, I'm pretty stable financially, so instead I decided to sign up with a personal trainer, someone to bust my ass and keep my honest. Work out twice a week, and I'm about three sessions in and I'm feeling pretty optimistic about it thus far. Its almost all strength-training based, full-body, one-set max effort. Capped off with a few minutes of HIIT on a machine (bike, elliptical, it changes). It is a level of exertion that I've never felt before, I feel like just a slab of meat when we're done. The next day I feel sore in areas I never even realized you can be sore in. So far I'm really positive on that.
My questions come in on the nutrition side. I like to think I've been pretty good on protein, I've been keeping it up between 150-200g a day. I just don't know what to do about the rest. Should I be limiting my carbs? If so, how much? And people keep saying eating fats don't make you fat, which sounds great to me, but even then, just how much is too much? I don't have a ideal weight in my mind, I'm not looking to necessarily gain or lose weight, just replace fat with muscle (which I assume is just about everyone's real goal). So, realistically should I be eating more calories than normal? Less? That's kind of the confusing part for me.
entremet
Member
That's right. I confused it.
CKD keto is usually 60% fat 40% protein(percentage by calorie not gram). As few non fiber carbs as possible. Usually less than 20g per day. Carb load once per week for usually 36 hours. This is how I lost 80 lbs.
I believe carb night is similar but the load is only for 1 evening a week. (I think) the author gouges on his pricing. Seriously. I like his ideas but I'm not paying 50 dollars for an ebook that someone could sum up in 3 pages.
My typical day would be
140g fats
220g protein
20g carbs
I'm assuming u meant 140 g fats? And there's no meal timing or is there?
Err yeah fats. No meal timing but some people do it with intermittent fasting.
Basically eat
chicken
Steak
Ground beef
Pork
Fish
Low carb sausage
Bacon
Eggs
Butter
Cheese
Heavy cream
Unsweetened almond milk
Pepperoni
Spinach
Almonds (sparingly)
Broccoli
Lettuce
You're in noob gains mode. If you're skinny fat, let your body recompose itself for a few months while eating regular whole foods. What are your aesthetic goals?
ipitydatfu
Member
ThreePiMatt
Member
Not sure what you mean by "aesthetic goals." I'm not looking to "get big" by any means. Ultimately I guess just more proportional. I would say mostly just to get a little more proportional so as not to be that kind of tall and lanky that I would classify myself as now.
Aesthetic just means "pleasing to the eye"
Brolic Gaoler
formerly Alienshogun
Wait is this not a good brand? It's the one I use
They got class action lawsuit for arsenic . I got a letter cuz I bought it from Costco but whatever it was like 5 dollars so I didn't care. Never buy it anymore though.
Well shit. What's a good brand of whey to use as a post workout?
optimum nutrition. it also works for pre workout, as well as off days.
Sweet, thanks! I've never messed around with taking stuff pre workout, I just try to eat 30-40 min before. Is that bad?
ipitydatfu
Member
Brolic Gaoler
formerly Alienshogun
Hell yeah.
http://www.youtube.com/watch?v=FK_LQtc0ALQ&feature=youtu.be
And with that, I go off to bed to dream of PRs.
http://www.youtube.com/watch?v=FK_LQtc0ALQ&feature=youtu.be
And with that, I go off to bed to dream of PRs.
You'd probably be better off doing a couple of months of SS or GSLP. You'll be able to up your numbers much faster than with 531.
After a couple of stalls switch to 531. But you'll progress faster with a linear progression at this point.
I was just pointing out that it doesn't really matter what brand you take. ON is just a good quality, good flavor, relatively cheap brand.
for me, it doesn't really matter what I eat or do before working out as long as I've eaten a good amount of calories by that point in the day. 30-40 minutes should be no problem. I guess if I had to pick, I'd say I like working out with a full stomach. then I take my preworkout right before I walk out the door and by the time I'm in the squat rack I'm ready to go.
If you guys want that ON whey at Costco I'm thinking you should get it while you can.
I'm only guessing here but I think the only reason that is there is because there was an error in production, misflavoured, ingredient missed in production etc... A vendor had trouble paying their bill and ON reclaimed the product and needed to sell it somewhere. Short dated etc...
ON is extremely protective of their brand strength and have been solid in their guarantee that they will never be available at mass retailers. Speciality stores only.
As an ex ON sales rep I speak from experience.
If more flavours start showing up then maybe ON has altered their feelings about this situation.
I'm only guessing here but I think the only reason that is there is because there was an error in production, misflavoured, ingredient missed in production etc... A vendor had trouble paying their bill and ON reclaimed the product and needed to sell it somewhere. Short dated etc...
ON is extremely protective of their brand strength and have been solid in their guarantee that they will never be available at mass retailers. Speciality stores only.
As an ex ON sales rep I speak from experience.
If more flavours start showing up then maybe ON has altered their feelings about this situation.
Awesome, will check out ON for my next whey purchase, thanks
Best flavour of ON Whey? I'm hearing all different things from all different people. What's the difference between Mocha and Coffee?
I've tried a couple different flavors, havent tried coffe, or mocha, but i keep reading that mocha cappuccino is one of their best flavors. I just bought me a tub of extreme milk chocolate, and I think this might be the perfect protein shake for me, sweet,but not overbearing, and it actually tastes like milk chocolate..I'm probably sticking to this flavor from now on.
Blah.... Not saying I'd kick them out of bed but definitely not my preference.
I have never tried either of the Mocha or Coffee. Those weren't available when I was still working in the supp industry. The choc is my favorite chocolate flavored anything. I have been buying choc ON for years. Like over a decade easy. So my opinion is get the chocolate.
dat chicks with abs thread
No kidding. Yowza.
This man not only knows about form, but he's also speaking that truth.
I don't understand how you can choose one over the other. attractive women are great
just no fat chicks
A
A More Normal Bird
Unconfirmed Member
Yep. It's not the muscle, it's the low bodyfat. Also can't help but think how unhealthy it is for women to go that low, as was mentioned during the hormone talk a few pages back.
Team Curves checking in.
Extreme Milk or Double Rich? lol
word.
Lots of milk. Peanut butter can get expensive but it's not too bad. Good calorie dense food. Canned tuna and cottage cheese also come to mind.
Milk is the most macronutrient dense food on the planet. Consume it until it seeps out your ears.
Eggs are also supper cheap (at least here in Mexico, where a dozen eggs go for 2 dollars), and pretty much essential for anyone trying to get big.
daemissary
Member
Lots of milk.
Might want to try full milk if lesser gives you issues. I've read that the vitamins added into lesser fat milk are first emulsified in corn oil before being added and some people have reactions to it.
Look into lesser steaks like top blades and eye round chucks.
Having about 4oz. of liver once a week is very good for you. It sucks that most meat purveyors sell it old so it sucks in flavor but hold your nose and you can't taste anything;I eat it like a multivitamin.
Eggs are good as well as sardines packed in water. The latter are a good source of calcium and protein along with trace minerals that are largely missing from most diets; plus it's your fish oil cap. Again sardines may taste bad but after a hard workout they'll become an acquired taste. I actually even drink the juice now.
Hate this idea or love it I think sugar has a place in keeping the mind healthy and active so don't fear the fruit, especially delicious OJ after some eggs.
Pretty good workout tonight. Felt like a beast. Cut it short cuz it was almost 10 and I wanted to get to Boston Market.
Bench
10 x 135
8 x 185
5 x 225
5 x 275
2 x 315
1 x 325
10 x 225
Incline db press
8 x 95
8 x 95
7 x 95
6 x 95
6 x 80
Cable fly
12 x 60
12 x 60
9 x 60
9 x 60
Machine fly
12 x 120
14 x 120
10 x 120
Seated tricep ext
12 x 75
10 x 100
9 x 100
7 x 100
HS dips
12 x 230
9 x 230
9 x 230
Tricep pushdown
15 x 67.5
11 x 75
10 x 80
9 x 80
20 x 60
Bench
10 x 135
8 x 185
5 x 225
5 x 275
2 x 315
1 x 325
10 x 225
Incline db press
8 x 95
8 x 95
7 x 95
6 x 95
6 x 80
Cable fly
12 x 60
12 x 60
9 x 60
9 x 60
Machine fly
12 x 120
14 x 120
10 x 120
Seated tricep ext
12 x 75
10 x 100
9 x 100
7 x 100
HS dips
12 x 230
9 x 230
9 x 230
Tricep pushdown
15 x 67.5
11 x 75
10 x 80
9 x 80
20 x 60
Luckily, I fucking love milk and already drink a good amount of it. Just gotta drink even more I suppose. Eggs are also a usual buy for me.
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