TT Eric diet log 2014

For sure I'm not going to try this. The diet I've posted will have a transition time before I get there. Also it's a general idea where I'm going, I will start much more conservatively and will see from week to week how it goes adding things slowly. I do not intend to waste my actual efforts. It is so not me going out of control on food. Going from nothing to a little here and there will make a long way for me, I am not in the wait to go haywire.

I think going in vacation at the end of the diet is a good thing for me, yes I re-introduce carbs but I go from very active to very very active, so I think it helps the transition.

When I'll be back I'll start a log with my diet, goals and will post my weekly weight, so you'll see what I eat and how my weight fluctuate. I would like to stay leaner year round.

Eric

To be considered: my diet for the last 2 years was around 175g of carbs per day, sometimes 200g. So I'm used to that.

The new diet I posted is more in the 225-300g area, I'm no expert but I don't think I will need more then that to induce optimal growth.

Eric

Quote:

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Originally Posted by Praetorian

It depends on the diet and what you do after. If you diet with significant carbs then no adding more back in wont have a huge effect but if you say were on keto for 8 weeks and start eating 400g of carbs per day you wil balloon up drastically. Dropping water and lowering sodium rally doesnt do much the next day ...its a minor rebound compared to carb sensitivity.

A lot of the problem comes from the idea of super compensation gone awry.

P

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I'm sure it depends on a lot of factors, I can say with ~20 contests (although many back to back - so ~12 or so post contests) the ones with the least rebound were not the ones that I dieted on the least carbs or the most cardio. The ones I rebounded the most were the ones when I restricted water the longest. In fact my biggest rebounds were in the early years where my diet was about 400g carbs + 150g protein + little to no fat (cardio close to none). In those days I would cut water sometimes thursday night and not drink until saturday after the show! I really didn't know what I was doing before, lol..

My last 2 diets were the diets with the least amount of carbs, and my last in particular was basically no carbs aside from a weekly cheat. I had my least balloon rebound even though post show I ate massive for a long time. I assumed the lack of rebound was from the lack of sodium cutting / water dropping.

When I compete in shows back to back, I am more careful to not get too dehydrated after show 1 because previously, if I did, it would take almost until thursday / friday to remove the blur from water rebound even without cheating post show or eating carbs or anything (not even a post show burger!) - just water rebound. I am still learning what works best in all those kinds of situations, but what I've learned so far is that I am not sensitive to carbs in terms of a rebound no matter how much I drop them. I've always had f'ed up electrolytes even back when I used to bike competitively. Cramping, dehydration, etc, has always plagued me. I have no trouble getting 'dry' and even a herbal diuretic is too much for me.

Quote:

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Originally Posted by TT Eric

I think going in vacation at the end of the diet is a good thing for me, yes I re-introduce carbs but I go from very active to very very active, so I think it helps the transition.

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I think the reason you're successful is that you don't diet for a while thinking about the 'end'. Many people with post show rebound is because the last 4 weeks they dream of the end. They can't wait for it to be over. waiting and waiting for that day - the day they can eat everything they have been craving for so many months. When that day comes, they eat everything they hadn't for the last 2-3 months, and then some. It's mostly psychological at that point because prior to the show, they would never eat the way they eat post show - and they do so for a while and it catches up fast. If you aren't counting the days in that sense, then post diet is nothing because its just another day. You are still on a 'diet' its just a diet that is slightly funner than the one causing weight loss.

Quote:

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Originally Posted by steve_d

I think the reason you're successful is that you don't diet for a while thinking about the 'end'. Many people with post show rebound is because the last 4 weeks they dream of the end. They can't wait for it to be over. waiting and waiting for that day - the day they can eat everything they have been craving for so many months. When that day comes, they eat everything they hadn't for the last 2-3 months, and then some. It's mostly psychological at that point because prior to the show, they would never eat the way they eat post show - and they do so for a while and it catches up fast. If you aren't counting the days in that sense, then post diet is nothing because its just another day. You are still on a 'diet' its just a diet that is slightly funner than the one causing weight loss.

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Exactly! Well said.

Eric

Quote:

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Originally Posted by steve_d

I'm sure it depends on a lot of factors, I can say with ~20 contests (although many back to back - so ~12 or so post contests) the ones with the least rebound were not the ones that I dieted on the least carbs or the most cardio. The ones I rebounded the most were the ones when I restricted water the longest. In fact my biggest rebounds were in the early years where my diet was about 400g carbs + 150g protein + little to no fat (cardio close to none). In those days I would cut water sometimes thursday night and not drink until saturday after the show! I really didn't know what I was doing before, lol..

My last 2 diets were the diets with the least amount of carbs, and my last in particular was basically no carbs aside from a weekly cheat. I had my least balloon rebound even though post show I ate massive for a long time. I assumed the lack of rebound was from the lack of sodium cutting / water dropping.

When I compete in shows back to back, I am more careful to not get too dehydrated after show 1 because previously, if I did, it would take almost until thursday / friday to remove the blur from water rebound even without cheating post show or eating carbs or anything (not even a post show burger!) - just water rebound. I am still learning what works best in all those kinds of situations, but what I've learned so far is that I am not sensitive to carbs in terms of a rebound no matter how much I drop them. I've always had f'ed up electrolytes even back when I used to bike competitively. Cramping, dehydration, etc, has always plagued me. I have no trouble getting 'dry' and even a herbal diuretic is too much for me.

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You may not be carb sensitive but you would be an exception to the rule. Carb sensitivity for most is very high post contest diet irregardless of water manipulation. It takes roughly 6 weeks for most to be able to process carbs efficiently after a contest diet and the rebound afterward even if they eat clean can lead to extreme water retention. Ive never had issues from dehydration because i dont drop a tonne of water but i need to reintroduce carbs very slowly otherwise I retain a lot of water. This is also the reason why many respond well to a keto diet....it has everything to do with insulin resistance.

P

Week# 17: 182.6lbs, a 1.6lbs loss. I'm guessing it's time to add a no fat day. So Wednesday, Thursday, Friday and Saturday are no fat days. Still 120min of cardio.

Ted: On no fat days, do you still eat beef (low fat cuts) ? If I can avoid horse meat, that would be great.

Thanks

Eric

Quote:

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Originally Posted by Praetorian

You may not be carb sensitive but you would be an exception to the rule. Carb sensitivity for most is very high post contest diet irregardless of water manipulation. It takes roughly 6 weeks for most to be able to process carbs efficiently after a contest diet and the rebound afterward even if they eat clean can lead to extreme water retention. Ive never had issues from dehydration because i dont drop a tonne of water but i need to reintroduce carbs very slowly otherwise I retain a lot of water. This is also the reason why many respond well to a keto diet....it has everything to do with insulin resistance.

P

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Water rebound occurs even without eating carbs for most, if not all without the use of drugs to control the water rebound. This is the water rebound I am talking about. Anyone who's competed in back to back shows would likely have seen this. Even getting back on strict diet and cardio, its still not until a few days before they look as good as they were the week prior. What I mean by water rebound is that you are heavier, and have a blur over parts of your body (abs is common) then you were the week prior even without adding calories or carbs.

I've held water by simply dehydrating too much. Majority of this being simply aldosterone out of whack. Carbs can exagerate that effect because carbs hold water as well. The post show rebound that is common is this:

1. post show eat everything in sight.
2. 2 days later, continue this because food tastes so good.
3. 3 days later, holding onto 20 pounds of water that looks like fat
4. depressed, and continue to eat (although trying to be clean, but only lasting until noon).
5. by the time the water rebound is gone, that 20 pounds of water actually is 20 pounds of fat.

I'd be surprised if someone even on keto for months who switched their macros to 80% carbs, while keeping calories constant would have any water rebound. Eric... Would you like to be the test subject?! I'd be curious if he ate 2000 calories a day, 60% carbs, 20% fat, 20% protein, did half the cardio. My gut says he'd continue to lose. or stay within 1 pound.

I like experimenting but it would hard for me to follow a preset diet since I'll be in vacation. I'll diet until the morning I leave, because I'll have something like 16hrs flight and we all know how shitty is the food on planes.

Usually in vacation, I go from a 6 meals plan to a 4 meal plan. I usually eat until I'm satisfied and eat only when I'm hungry again. The extra carbs and fats into those meals make me full and usually hold me for a long time. As I said before, I'm very active in vacation, no way I'll spend time on a chair or lying on the beach. I normally swim/snorkel/free dive for 2-6 hrs per day, plus lots of walking/exploring.

I look forward to see how much I'll eat during those 3 weeks and see what happens with my weight when I'll be back.

On another note I did an experiment with my refeed meal yesterday. Instead of eating plenty of carbs at meal #5, I tried the peri-workout carb protocol I want to do off diet.

Meal #1: Same as usual: eggs+ whey + fibers

Meal #2: Same as usual: meat+salad+1T of EVOO

Made a 2000ml solution of 120g of carbs (cyclic dextrin and Isomaltulose) and 60g of protein (hydrolized casein)

Meal #3: Pre-workout: drank 500ml

Meal #4: Intra-workout: drank 1000ml

Meal #5: PWO: Drank 500ml + 3.5 avocado sushi roll + 7-8 homemade chocolate chips cookies

Meal #6: Hardly was able to drink one scoop of whey (16-17g pro) + fibers

Hard to tell exactly but I might had 300-400g of carbs in meal 3-5.

My experiment was to see how it was to train with carbs (carbs before, during and after training), here is what I expected:

-Having a mega pump
-Feeling a bit hype, like mentally ready to rip the gym
-Having a fast recovery rate between sets

I was a bit disappointed, here is what happened:

-Had the same pump as any other day
-Was not hype at all, very relax
-Had a good recovery rate, was breathing very slow after a huge set compare to usual and was ready to do the next set very fast compare to usual.

Also the next day (today), my morning weight was only 0.8lbs higher then the morning before the refeed. (After my morning walk I dumped a wood cord, so I guess my weight came back pretty close of what I was the day before.)

Is this sound normal ? What does it says about my insulin sensibility ? How come I do not hold water more then that ??

I would really to know your opinion guys!!

Eric

Quote:

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Originally Posted by TT Eric

I like experimenting but it would hard for me to follow a preset diet since I'll be in vacation. I'll diet until the morning I leave, because I'll have something like 16hrs flight and we all know how shitty is the food on planes.

Usually in vacation, I go from a 6 meals plan to a 4 meal plan. I usually eat until I'm satisfied and eat only when I'm hungry again. The extra carbs and fats into those meals make me full and usually hold me for a long time. As I said before, I'm very active in vacation, no way I'll spend time on a chair or lying on the beach. I normally swim/snorkel/free dive for 2-6 hrs per day, plus lots of walking/exploring.

I look forward to see how much I'll eat during those 3 weeks and see what happens with my weight when I'll be back.

On another note I did an experiment with my refeed meal yesterday. Instead of eating plenty of carbs at meal #5, I tried the peri-workout carb protocol I want to do off diet.

Meal #1: Same as usual: eggs+ whey + fibers

Meal #2: Same as usual: meat+salad+1T of EVOO

Made a 2000ml solution of 120g of carbs (cyclic dextrin and Isomaltulose) and 60g of protein (hydrolized casein)

Meal #3: Pre-workout: drank 500ml

Meal #4: Intra-workout: drank 1000ml

Meal #5: PWO: Drank 500ml + 3.5 avocado sushi roll + 7-8 homemade chocolate chips cookies

Meal #6: Hardly was able to drink one scoop of whey (16-17g pro) + fibers

Hard to tell exactly but I might had 300-400g of carbs in meal 3-5.

My experiment was to see how it was to train with carbs (carbs before, during and after training), here is what I expected:

-Having a mega pump
-Feeling a bit hype, like mentally ready to rip the gym
-Having a fast recovery rate between sets

I was a bit disappointed, here is what happened:

-Had the same pump as any other day
-Was not hype at all, very relax
-Had a good recovery rate, was breathing very slow after a huge set compare to usual and was ready to do the next set very fast compare to usual.

Also the next day (today), my morning weight was only 0.8lbs higher then the morning before the refeed. (After my morning walk I dumped a wood cord, so I guess my weight came back pretty close of what I was the day before.)

Is this sound normal ? What does it says about my insulin sensibility ? How come I do not hold water more then that ??

I would really to know your opinion guys!!

Eric

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when i start getting really lean, day to day fluctuations become really small. the day after an all out carb up junk up day, I am at most 2 pounds heavier. I ate once 8000 calories on a cheat day which happened to land on my birthday, and the following day I looked a little more pumped and only 2 pounds bigger. Perhaps since you're getting leaner, your body is more efficient at utilizing any 'extra' you eat. Those carb days were also hit or miss with me. If I ate too much then I didn't notice a benefit in the gym, if I had just a little extra carbs for breakfast, it helped a lot - but past the point of no return and things are just almost lethargic - at least for a while. I don't benefit much from eating too crazy, so I just eat a little extra when I need it. Unless of course it's just a social thing - like a bday and I just pig out on cake, because I know I can get away with it. not always optimal, but by now you know I am not very meticulous with everything , since its easier to just 'wing it' sometimes.