Cool thanks. I was able to exchange one of my optimum nutrition tubs. The best protein they had at GNC was ISOFLEX, with only 0.5 grams of carbs. So i went with that.
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Cool thanks. I was able to exchange one of my optimum nutrition tubs. The best protein they had at GNC was ISOFLEX, with only 0.5 grams of carbs. So i went with that.
isoflex is a great protein.
perrrrrrrrrrrrrrfectQuote:
Originally Posted by Timbo89
word. It is what I use.Quote:
Originally Posted by Timbo89
sorry stupid question but when Dave Palumbo refers to a 200lb man, does he refer to 200lbs of lean body mass Or 200lbs including fat?
So... Im officially ready to bow down to the GOD that is Dave Palumbo... I started this diet on Monday, yes Monday, and I already have feed back. I was sitting at 197 lbs-ish for the past well couple months and couldnt lose anything... well on day three I am down to 191.5!!!!!
The only thing I have changed is using an omega-3 supplement instead of those expensive ass eggs lol and I have 3 whole and 3 whites because I cant eat 5 lol and Im also taking Rapid Cuts which have been by far one of the best fast burners I have taken.
Anywho I am really looking forward to my cheat meal which I plan to delay til this time next week, Im thinking of Spaghetti with garlic bread mmmmmmmmmm
curious: post up your current diet + supplements.Quote:
Originally Posted by Maverick
My diet has followed what is on the first page of this post
30 min before 2 Rapid Cuts; 3 Eggs with 3 Eggs whites - 1 Omega-3 Capsule
30 min before 2 rapid cuts; 2 scoops of Gold Standard whey, table spoon of PB
Chicken breast with 1/2 cup of almonds
2 scoops of Gold Standard whey, table spoon of PB
Salmon or Steak with mixed green salad with olive oil dressing
30 min before workout 1 rapid cut
20 min after work out 2 scoops of Gold Standard whey, table spoon of PB
that has been my diet for the past few days
Good Job Maverick!! Keep up the good work. I am getting the same results as you. I started on Monday at 201lbs and this morning i weighed 195lbs. This is some gangster shit. I think i lost mainly water weight for now. I have some ketostix at home and this morning i was tracing wich is a good sign.
My Meal Plan is as follows:
MEAL 1:
3 Whole (Omega-3) Eggs Boiled
0.5 cup Omega 3 Egg Whites
MEAL 2:
2.5 Scoops of ISOFLEX
1 tbsp Peanut Butter (Kirkland Organic Peanut Butter)
MEAL 3:
8oz Chicken Breast
50 grams Almonds
MEAL 4:
2.5 Scoops of ISOFLEX
1 tbsp Peanut Butter (Kirkland Organic Peanut Butter)
MEAL 5:
8oz Salmon
Lettuce/Spinach with 0.5tbsp of Extra Virgin Olive Oil
MEAL 6:
3 Whole (Omega-3) Eggs Boiled
0.5 cup Omega 3 Egg Whites
Supplements:
1000mg Fish Oil 1 cap morning, 1 cap evening
1300mg Primerose Oil, 1 cap morning, 1 cap evening
1 Liv 52 (Liver Care) Cap morning, and 1 evening
1 Multivitamin a day.
Here is my calorie breakdown from fitday:
Do you mind sharing your height and weight for a 2300 cal diet?Quote:
Originally Posted by elmatador
Thanks
Also have a few general questions.
Is it cool to continue taking creatine (pre workout) and EAAs (during workout) while on this diet? And possibly BCAAs throughout the day?
Also, what fibre supplement do you guys use? I haven't heard great things about Metamucil.
Starting Weight 201lbs. Height 5'8. With 165lbs lean body mass.Quote:
Originally Posted by Morillo
Goal Weight: 175lbs.
Hopefully I can hold on to as much muscle as possible.
Benefibre....works greatQuote:
Originally Posted by Morillo
It should be fine to use creatine. For fiber i use Psyllium Husk Caps 2x day. I found this excerpt from another site about the supplements that can be used on this diet (i only use a few of these as the list is extensive):Quote:
Originally Posted by Morillo
Here is a list of info/supps/oils/etc. that is recommended for a keto diet:
Esssential Polyunsaturates:
-Omega-3 Fish Oil (DHA and EPA) 1000mg (3-6x)/day
-Eveninig Primerose Oil (Omega-6) 1300mg (2x/day)
Monosaturated Fats:
- Macadamia Nut Oil
- Extra Virgin Olive Oil
- Avocado oil
- Almond Butter
- natural peanut butter (real peanut butter should only contain peanuts and salt)
Berry Green/Juice Plus: All natural supplement supplying 20 organic berries and greens in a pur vegecap. Berry Green also supplies the body with live active cultures (probiotics)
Psyllium or sugar-free Metamucil: (fiber supplement) 1 tsp 2x/day, morning and night mix with 4-6oz of water (Work to 3tsp/day)
Pure Creatine (no carbs) (2x/day, morning and post workout shake)
Leucine - (5g 2x/day, Pre- and Post Workout Shakes)
Whey Isolate (with 0gfat and 0g carbs)
Multivitamin (every day) with breakfast
Sea Salt
NAC - (liver support/antioxidant) - (600mg 2x/day)
Glutamine - 1 serving with breakfast and one with meal 4
Cinnulin PF - (1 serving with creatine in the post workout shake, may be helpful with the uptake of creatine even with zero carbs)
Vitamin C - (500mg 2x day) - (Pre-workout and before bed)
Vitamin E - (400IU 2x day) - (with meal#2 and meal#4)
Coral Calcium - (1500mg per day) - (with meal#2 and before bed)
You guys are great...thanks for the replies.
I just started this diet myself and had 2 questions that I'm trying to figure out:
- can you drink rockstar burner? (it's like a no-sugar rockstar drink)
-can you use scivation extend bcaa's? If so how much?
Thanks guys :)
Hey there, I am not too sure about the BCAA's im pretty sure it would be fine on this diet and wouldnt hurt anything. I am not too sure what the Rockstar Burners are like for calories and such but as long as it has no carbs and doesnt add to your calorie intake it should be fine.
I have taken the sugar-free AMPs here and there cause they are only 15 cals and 0 carbs
ya pretty much the same with the rockstar burner. I just get confused because some of the chemical sweetners you can't have or else it will knock you out of ketosis.. Not sure exactly what chemicals are fine and which aren'tQuote:
Originally Posted by Maverick
Yeah I am no expert on what or what will not "knock you out" of ketosis by any means but I just know that so far this is working and Im going to keep at it until I stop seeing results... hopefully thats when I hit under 10% BF lol we can all dream cant we?
I think Dave Palumbo advises people to go easy on the caffine while on this diet. Not sure if it has to do with cortisol or because it might raise blood sugar, something like that.
Yeah I think I read something about too much stims being catabolic while being in ketosis??? I might be talking out of my ass but I seem to remember that.Quote:
Originally Posted by Thorgrim
Anyways, I started this diet today. Looking forward to seeing how it goes.
a couple cups of coffee/day is fine. The problem with caffiene is the cortisol spike which starts eating up muscle. If you are constantly in a state of raised cortisol levels then you are doing things in a counter productive manner of wanting to maximize fat loss and minimize muscle burning.
does anyone use ketostix to check ketosis?
They're not very reliable man. I wouldn't bother. Just stick to the diet and within 48 hours you're there.
Good luck man, I think you will be happy with the results if you stick to it! Start a log for us if you want we will all help keep you motivated :)Quote:
Originally Posted by Morillo
Thanks a lot :)Quote:
Originally Posted by gsxr750
The diet's actually really easy to stick to so far. I've never had a problem sticking to diets...the main thing for me is always just keeping things easy and fast to make. This diet meets that...I just did a mass cooking of chicken, steak and salmon and it's all packaged in the freezer. Then takes about 2 minutes to get my meals together for the next day. Perfect.
This is my first time being in ketosis and aside from a headache the first two days, today I felt great and had a lot of energy during my workout...even with a crying baby really disrupting my sleep (not complaining, well worth it).
I've kinda got a log going at BodySpace - same user name. I don't think I can lose too much more fat but wanted to give it a shot before I start a 4 month bulk in September. I think if I can pack on some weight then this diet will really be effective.
I'm currently around 180 and following the 200 lbs. diet so I'm curious to see if I lose, maintain or gain b/c I have a fast metabolism.
Planning garlic bread and pasta and some fruit for my Saturday night carb up. Good times...
man, i binged hard on my cheat day on Saturday. Chicken Drumsticks, ground beef, white rice, bread....i think i might have eaten 1000cal in that one meal...felt soooo guilty after..lol
next time i will try and keep it clean.
Weight loss is going well. Down 9 lbs since last Monday.
Current weight 192lbs. Goal weight 175lbs.
drop the drumsticks and ground beef - too much fat in them.Quote:
Originally Posted by elmatador
You want 90% of your cheat meal to be mainly carbs with 10% being protein and as little fat as possible.
Having learned the hard way (stomach issues) after 6 weeks of dieting so far, I now stick to pancakes with 200ml of syrup and usually some low fat ice cream or low fat brownies loaded with low fat icing after and call it a day. And even after this meal I still feel sick to my stomach and bloated all to hell.
thanks for the info Nate. I was invited for dinner at a family's house so i couldn't help. But my next cheat meal will be high carbs/low fat.Quote:
Originally Posted by natenator
any good tips on cheat meals?
-whole wheat pasta and meat balls
-oats
-whole wheat pita with flax seeds
-chick peas
This Saturday is my first and I'm planning garlic bread, pasta and fruit.
hey guys, if you start on a 200lb diet, as you loose fat, do you need to adjust your intake accordingly?
I mean I started at 201lbs and I am now 191lbs. Do i need to adjust my intake to 191lbs now? or do i just stick to the 200lb diet throughout the diet, which I am hoping will take me another month and a half.
Please let me know. Thanks
Actually never mind, the diet is based on lean body mass, this diet is supposed to hold on the the lean body mass while dieting, so the intake can stay the same since it is sized to maintain that mass.Quote:
Originally Posted by elmatador
Had my first cheat/carb up last night. Is this ok?
- loaf of garlic bread
- bruschetta
- bowl of pasta
- chocolate cake and ice cream
...I was pretty grossed out and out of breath ha, but I hope that's the idea.
sorry to bring up this old thread but i just finished reading through it and gained a ton of needed info. I plan on starting this diet in the new year. and was hoping someone could answer a few questions for me
I wanted to know if the protein powder i have is ok to use in this diet???
Dymatize elite whey protein isolate (1 Scoop)
Calories 117
fat 2g
carbs 2.5g
Protein 24
is it ok to use an eca stack on this diet? I was planning to use just one stack in the morning.
Also, what about N.O. shotgun pre-workout? i love the stuff, not to mention the 20g protein it gives you with 0 carbs? it really helps me power through my workouts.
Cheers
Yes to everything.Quote:
Originally Posted by InPursuitOfPerfection
k great!Quote:
Originally Posted by kloan
cool avatar btw
im interested to get going... never used a keto diet before, but this diet planseems simple and easy to follow...hopefully the results will be proportional in fat loss
No to ECA. Clen would be better