Hey Vageta

[NJbigtime]

Hey- Vageta i started your diet 3 days ago. I have a few questions for you. I workout in the afternoon, so i take in 25g of frutose with my breakfast or first meal. My questions are: should i take in any fat in my 2 postwork out meals? Does it matter when i take in the fat.? And do you suggest getting any fat from chesse.? Most of my fat intake in from flat seed oil, and 92% lean 8% ground beef. Should i take in fat with first meal? On my 2nd post meal carbs, is a pita a good choice? On the thrid day reefeed do you suggest things like cerearl for carb loading? How much cardio to u suggest on this diet? Sorry for all the questions but i want ot get this perfect!

 

[Vageta]

You shouldn't eat any fat during your first post-workout meal. You don't want to slow down digestion and blunt your insulin response from the carbs. You can definately throw some in on your 2nd post-workout meal if you wish.

The way I outlined the diet was just a framework, you can tailor a few things for yourself. Personally I do get a little fat in my pre-workout meal which is also my breakfast. I don't get as much as I do in other meals but I do get some, I think it helps with my energy levels. The spreadsheet just breaks up the fat evenly into meals but I don't eat it that way. I get the most fat in my last 2 meals of the night.

Theoretically you can eat fat in all meals except your post-workout meal. Only thing is breaking up 72g of fat(my intake) into 5 meals means a lot less fat in each meal. I like to keep my fat intake to 3-4 meals so I get more per meal and can eat things like a couple scoops of peanut butter(16g fat) at one time.

For the 3rd day refeed treat carb intake like a full day refeed. Cereal, fat free ice-cream, whatever you want. Today is my midweek refeed and I'll be eating some Boboli pizza, Bran flakes and not sure what else, maybe some angelfood cake. Also keep your fat intake pretty low on these meals. You WANT to get your blood sugar up a bit and fat intake can blunt insulin response. That doesn't mean it has to be zero fat, but don't try and get extra fat. Most importantly don't feel guilty, enjoy this refeed it is in fact helping you.

I would suggest a Whole Wheat pita for your 2nd post workout meal. If it's a normal "white" pita it may be really high GI. Probably wouldn't hurt you if you got some fat in with it, but I always go for whole grain when possible.

Asking me about cardio isn't going to get you a very positive response. As of right now I don't do any. I'm a firm believer that a spot on diet with weight training is enough. You've seen my before and after pics and none of that weight loss had anything to do with cardio. I'm not saying cardio is bad, I'm just stubborn and I've set out to prove cardio is optional. I may plateau in the future and decide to throw some in, but only when that time comes. If you like cardio then by all means do it, just don't go overboard.

 

[NJstacked]

VAGETA...You made great progress...in your pics...my boy and I NJbigtime are much bigger than you muscle wise(Not a flame) , but are both using your diet to cut up....we are both around 9% and are looking for that 7% look...So far I like your diet better than crums....We both agree you should run a serious Test/EQ/Fina cycle....you would add some serious size to the picture....Keep up the good work and if this diet works, we welcome you to New Jersey and a weekend @ the shore....Of course we would spend our time in Temps and the Surf Club...listening to the incredible sounds of Denny Tsettoss and being surrounded by the hottest jersey sluts around!

 

[Vageta]

Sounds cool guys. I can't wait to actually run a bulking cycle as I have no doubt I'll put on some good muscle. My genetics seem to respond well to training and even while dieting I've added some decent mass. I haven't decided exactly what my bulking cycle will look like but it will be a good one. I want to get down as low as I can bodyfat wise for the summer and hold there for awhile, then this fall I'll bulk up a bit but not go over a certain bodyfat %.

Good luck with the diet guys. Crum's diet is great as well but some of us, including me, can't survive on 50g of carbs. The higher carb allowment and built in refeeds should make it tolerable for most. Definately let me know how your quest for 7% goes.