Socially_Inept
26-04-2009, 06:47 PM
Hello! Tomorrow I will be starting my Targeted Ketogenic Diet, so tonight I am saying farewell to carbs for quite a few weeks. I plan to start tomorrow and hope to run it for approximately 8 weeks or so, depending if anything comes up with work or who knows what in the mean time.
Background:
I am coming off a long lay off from bodybuilding due to health problems, which thankfully have cleared up completely and I am in better health then I can ever remember. I gained alot ot fat while ill, going from a pretty lean 210lbs to fat/skinny 305lbs at my peak last year. I am currently weighing in the 240's. I recently completed 11 weeks of a cyclical ketogenic diet in which I saw my weight go down to 233lbs carb depleted. I was able to gain alot of strength and definately some of my size back using no supplements other then protein, fiber and ZMA. I took 2 weeks off dieting/lifting and have been eating freely, I will assess the damage on the scale tomorrow morning.
Goals:
I would like to dip into the high 220's while carb depleted. I don't pay much attention to the scale, I prefer the mirror.
The Diet:
-2300 calories per day
-65% fat = about 165g fat
-35% protein = about 200g protein
-on workout days I will consume dextrose pre and post workout while attempting to stay in ketosis
-whenever I feel leptin low or cravings to get out of control I will give myself a day to overfeed and go higher on calories, but still no carbs, I'm thinking more along the lines of chicken wings or ribs, etc to tide me over
-I don't do meal plans, I can manage my macronutrients myself using fitday.com
Supplements:
-ZMA
-Fiber (Benefiber)
-Protein (I can only consume egg protein due to severe allergies to dairy)
-Dymatize Xpand pre-workout
-Cod Liver Oil capsules for when I'm at work
-Fish Oils (after some research I've decided to take fish oils instead of flax)
-MCT oil (These have become a must for me when not taking in carbs, great for energy)
-After 2 or 3 weeks I am going to throw in some fat burners, definately yohimbine and im not sure what else
Workout split:
Day 1 - Chest/Tris
Day 2 - Back/Bis
Day 3 - Legs/Shoulders/Abs
So tomorrow I will be back with the weigh in and some measurements. Also for the first week I will not be using carbs pre or post workout to attempt to get into ketosis faster. That's all I can think of for now, I'll be back tomorrow.
Background:
I am coming off a long lay off from bodybuilding due to health problems, which thankfully have cleared up completely and I am in better health then I can ever remember. I gained alot ot fat while ill, going from a pretty lean 210lbs to fat/skinny 305lbs at my peak last year. I am currently weighing in the 240's. I recently completed 11 weeks of a cyclical ketogenic diet in which I saw my weight go down to 233lbs carb depleted. I was able to gain alot of strength and definately some of my size back using no supplements other then protein, fiber and ZMA. I took 2 weeks off dieting/lifting and have been eating freely, I will assess the damage on the scale tomorrow morning.
Goals:
I would like to dip into the high 220's while carb depleted. I don't pay much attention to the scale, I prefer the mirror.
The Diet:
-2300 calories per day
-65% fat = about 165g fat
-35% protein = about 200g protein
-on workout days I will consume dextrose pre and post workout while attempting to stay in ketosis
-whenever I feel leptin low or cravings to get out of control I will give myself a day to overfeed and go higher on calories, but still no carbs, I'm thinking more along the lines of chicken wings or ribs, etc to tide me over
-I don't do meal plans, I can manage my macronutrients myself using fitday.com
Supplements:
-ZMA
-Fiber (Benefiber)
-Protein (I can only consume egg protein due to severe allergies to dairy)
-Dymatize Xpand pre-workout
-Cod Liver Oil capsules for when I'm at work
-Fish Oils (after some research I've decided to take fish oils instead of flax)
-MCT oil (These have become a must for me when not taking in carbs, great for energy)
-After 2 or 3 weeks I am going to throw in some fat burners, definately yohimbine and im not sure what else
Workout split:
Day 1 - Chest/Tris
Day 2 - Back/Bis
Day 3 - Legs/Shoulders/Abs
So tomorrow I will be back with the weigh in and some measurements. Also for the first week I will not be using carbs pre or post workout to attempt to get into ketosis faster. That's all I can think of for now, I'll be back tomorrow.