Modified Shift Diet Journal

MonStar1023

I have decided to drop the CKD after a few weeks and switch over to a similar diet that Mr.X from the Diet Board came up with called the Shift Diet. I will post the link at the bottom of this post if any of you want to check it out.

I have decided to modify the diet a bit from Mr.X's exact reccomendations. First of all I am starting off with Stage 2 because my last 4-5 days have been definite carb-up binge days so I know for sure that my glycogen is refilled.

Also I am going to be doing Stage 3 (sort of a fasting day) on all of the days that I am not either training, or carbing up, which I feel will really step up my fat loss another level which will help me achieve my fat loss goals even faster. The following is an outline of the next 8-12 weeks. Ill be repeating the 4-week cycle a few times.

Stage 1 = S1
Stage 2 = S2
Stage 3 = S3

WEEK 1.... 2.... 3.... 4
DAY 1 S2...S3...S2...S2 (Monday)
DAY 2 S2...S1...S2...S2 (Tuesday)
DAY 3 S2...S2...S2...S2 (Wednesday)
DAY 4 S3...S2...S3...S3 (Thursday)
DAY 5 S3...S2...S3...S3 (Friday)
DAY 6 S3...S3...S3...S3 (Saturday)
DAY 7 S3...S1...S1...S1 (Sunday)

Stage 1..
Total carb-up binge day. Ill be eating a TON of sugary foods to really refill my glycogen all the way. Basically a pig-out day. I will be loading up with creatine and glutamine and a few other important supplements on this day as well. These carb-up days are also ephedrine-free days.

Stage 2..
Approximately 2600 calories
Approximately 150g of protein
Under ~15g of carbs
Approximately 215g of fat

Stage 3..
Approximately 1900 calories
Approximately 150g of protein
Trace amount of carbs
Approximately 150g of fat

The training that I will be following is a basic 3-day split that Ill be doing during the Stage 2 which I feel is the most optimal time to train. Stage 2 is the time of relatively moderate calories and is right after a carb-up day which will help me to train with the most energy.

DAY 1 chest, shoulders, calves
DAY 2 back, traps, rear delts
DAY 3 biceps, triceps, forearms

I will be doing relatively low-reps, 6-8 usually, with mostly basic, free-weight exercises for almost all of my bodyparts. Ill be doing a somewhat low-volume training scheme which is typically 4-8 total sets for each bodypart.

I will be supplementing with fat-burners & creatine on my low-carb ketogenic days and I will be loading with creatine and glutamine on my carb-up days, and also Ill also be taking a variety of glucose disposal agents on my carb-up days. Ill also be taking vitamin C and a multivitamin every single day.

This is the link to Mr.X's Shift Diet...
http://www.elitefitness.com/articles/mrxshift.html

Cackerot69

Methinks that diet sucks.

MonStar1023

Why do you think it sucks bro? Its a lot like a CKD in my opinion with the exception of staggering the calories. It looks great for burning off fat very quicky with Stage 3 which is similiar to a fat fast.

Cackerot69

I don't doubt it works, but it just seems like a diet Mr. X thought up cuz he was bored and needed something unique. The reason the CKD wasn't working is because you didn't follow it, you barely ate anything.

I like the cyclical approach to dieting (not necessarily keto), I think it's great because you don't really have to worry about losing muscle as it will just be rebuilt during the high cal/carb days.

Something like this:

Monday - Friday: 2500 cals with 50/35/15 ratio's of pro/carb/fat.
Weekends: 3500 cals 70/20/10 carb/pro/fat.

Also incorperates protein cycling which may (or may not) have some benefits...but it's not really a part of the diet.

Usually best to keep things simple, rather than jumble a bunch of theories together and hoping something good comes out of it.

MonStar1023

Today I weighed 227 lbs. and I have never been so flabby my entire life. I cant even see my abs!! This has never happened to me before. My chest is EXTREMELY soft which is very unusual as well! Need to really stick to this diet 100%.

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2500
Total (g) Protein: 135g
Total (g) Carbs: 12g
Total (g) Fat: 193g

Sleep.
7 hours sleep last night. Need more felt kinda tired today.

Supplements.
Took a good multi-vitamin 2x today, 3g of vitamin C, Xenadrine 2x today, and 10g of creatine postworkout.

Training. Chest, Shoulders, Calves.
low-incline dumbbell presses 90x8; 90x8; 90x7
weighted dips 45x8; 45x8; 45x7
flat dumbbell flyes 60x8; 60x7
seated arnold presses 40x8; 40x8; 40x8
one-dumbbell side laterals 30x8; 30x7; 30x7
one-dumbbell calf raises 60x12; 60x12; 60x12; 60x12

Training Comments.
Workout went really really well today. EXTREMELY INTENSE! Incline presses hammered my pecs all the way. Dips hit my lower pecs VERY hard and intensely. Flyes stretched my pecs out and really pumped them up all the way. Arnold presses hit my delts VERY hard and really fatigued them completely. Side-laterals hit my side-delts very hard as well. Really hammered my delts all the way. Calves got a good burn and a good pump. Overall great workout.

Training Length.
Workout was VERY brief only lasted 25 minutes.

Water.
Took in a pretty good amount all day long today. Need MORE though.

MonStar1023

Thanks for the reply Cackerot69 I really appreciate you giving all your opinions and everything like that. Keep checking up on my journal.

Cackerot69

LOL, it's not like you listen anyhow

acer290

So here's the thing:

I really appreciate your posts because they are very informative and interesting. But, how about on this new diet, you actually do it. I mean like, instead of concentrating so much on posting, why don't you eat exactly the way you are supposed to. You keep saying your going to do these programs 100%, but then you just don't do it. And you assume it's the programs fault so you switch programs.

Maybe I'm weird, but I don't find it all that hard to stick to a proper eating program that I have designed. You just do it. You plan what you're going to eat for the day, and that is all you eat. There should be no reason why you don't get enough calories- like 200 day- are you kidding me?

Anyway, good luck, I'm interested to see how it works. Right now I'm taking a break from dieting and just eating healthy- but not recording.

Oh yeah, did you ever get through Titan Training? HOw did that go? And if you're so interested in research, have you seen www.t-mag.com they have some amazing info that I'm sure you'd be interested in if you haven't found it already.

MonStar1023

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2626
Total (g) Protein: 127g
Total (g) Carbs: 15g
Total (g) Fat: 206g

Sleep.
7 hours sleep last night. Need MORE!

Supplements.
Took a good multi-vitamin 2x today, 3g of vitamin C, eca - ephedrine - caffeine - aspirin Stack 2x today, and 10g of creatine postworkout.

Training. Back, Traps, Rear Delts.
wide-grip front chins (bodyweight) 8x8x7
deadlifts 315x7; 315x6; 315x6
seated v-bar cable rows 165x8; 165x8
close-grip barbell shrugs 225x8
wide-grip barbell shrugs 225x8
dumbbell shrugs 80x8; 80x8
bentover dumbbell side-laterals 20x8; 20x8; 20x8

Training Comments.
Workout went very well today. Chins hit lats very hard definitely got a good workout with them. Deadlifts HAMMERED my lowback and my traps all the way. VERY intense. Cable rows were an amazing contraction and really pumped up my rhomboids all the way. Great exercise. Traps were hit hard from all angles with shrugs and really got a good overall workout. Rear delts and middle traps worked well with bentover laterals.

Training Length.
Workout today lasted around 30 minutes.

Water.
Took in an okay amount need more though.